How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh

[@p.soo_680]

I remember asking her about the amount of weight I must be lifting and she replied to me telling me what to do and she made a whole video about it! She is literally the best! She is an angel

[@joannasohofficial]

Haha yes, I remember your question. 😉 I hope this video has helped explain that. Gotta change the weights according to the body part you train.

[@p.soo_680]

@@joannasohofficial yes it did help a lot thankyou so much it really helped me create my own workout plan for which I had been struggling since ages!! Please always keep creating such content for us once in a while it really helps a lot😊❤

[@gazalaa1646]

@@joannasohofficial hi.. I am not able to do strength training even a kg or 2 effects my health... As ivhave cervical spondylosis my doctor told not to lift weights but still i tried but started paining n got numbness in hands

[@xiahkixiri]

gazala a OMG, I’m not Joanna but please listen to your doctor!!!

[@apechhayarana7779]

@@p.soo_680 may I ask how many weights did she recommend you? I am also a beginner and please tell me your experience as well 😊😊

[@erinnz]

Thank you for this video, here are the notes I've taken incase others need it: Consistency - Train frequently - Long-term commitment that needs discipline - No shortcuts 1. **Assess your lifestyle** 1. How many days a week? 5 days a week (every in between ie: MTTFS vs WS) 2. How long each session? 1 hour maximum a day 3. What time of the day? Late afternoon 1. Variety of workouts 1. total body workouts focusing on all major muscles to burn fat and increase lean muscle mass 2. two types of training: strength & cardio (HIIT, interval, & circuit) **Strength training** - improve strength & build lean muscles; more lean muscles = higher metabolic rate reps & sets - start with 2 sets how heavy to lift **Cardio / aerobics** - increase breathing & heart rate consistently; builds stamina, burn calories & excess fat 2. Progression - to keep improving, your workouts need to get harder. if you fail to improve, that means you’ve hit your plateau 1. Increasing work load - lifting heavier weights / increasing running speed 2. Increasing workout volume - more reps, sets, or intervals 3. Increasing workout time 4. Decreasing rest time 5. Increasing workout plan 3. Track - tracking workout sessions; have a fitness journal 1. Review each session 2. Track your progress 3. Celebrate your success along the way < 3 4. Fitness journal: Objective: Exercises, weights, sets, reps, workout duration, rest time 5. Fitness journal: Subjective: How body feel, recovery level, mental state

[@aubriellehazell1728]

Thx u for ur notess

[@mernamuhammad_nk9475]

Thank you sm i needed this!

[@TerryDida]

jfc. g7🎉😢😮j5g😅5k😢86😢😢

[@shawnilamaranbrave4990]

Thank you

[@JeanKachamba]

Thank you

[@deepthiprakash4932]

I love how you said fitness goals and not weight loss goals, thank you for the insight Joanna.

[@joannasohofficial]

Yes! Because each one of us might have a different goal. 😉

[@lauralittle6899]

@@joannasohofficial❤ thank you so much for another excellent video !💪

[@anjalilakhyani2191]

Gana please Hindi mein work

[@Unknowwn2101]

​@joannasohofficial Hii I have a question, do i have to work at the same time everyday or can i work out [for eg. Yesterday at 5 pm and today at 11 am]?

[@Sofi-vj4ku]

Im recovering from my cancer surgery, and I'm finally ready to give exercising a go. This video was amazing, thank you ❤

[@Eiejwjhd]

🤍

[@melisakaya9707]

You’re so strong 💞

[@Aliciaaaaaa]

I hope you are recovering well, bless you❤️

[@AnasKhan-ph9in]

🤍

[@rowinakombar6910]

even if i don't know you I'm proud of you!! i hope you are feeling better now

[@rashmaraymond673]

Hands down the best KZbinr for fitness , she connects with her audience and she understands us. With her workouts I was able to lose 10 kilos in a span of 5 months

[@sumandhillon4333]

Rashma Raymond well said

[@joannasohofficial]

That, we got to celebrate!!! 🙌🙌 well done!!!

[@rosejanet4066]

Indeed !

[@zainy602]

Did you follow any diet and do you eat junk or sugary foods?

[@rashmaraymond673]

@@Peachelliver yess . She is great , focuses of strength and endurance building unlike other fitness youtuber who wanna build big booty

[@Stronggirl9284]

No one on YT has explained the truth of fitness so clearly. Very professional in the era of advisor everywhere

[@analee7864]

I love the positivity in the comment section. Joanna is not like other fitness youtubers pushing their app, active wear, protein powders... Etc to us. she provides us with valuable informations and good quality workouts just tysm joanna

[@Luxmundee]

You should also check out natacha oceane. Science-based and legit.

[@rocioamoresbello]

Couldn't agree more

[@shri9229]

+1M, i just love the vid

[@cajiz]

omg yes

[@ashlestuart7705]

This is such a great video for beginners! Specifically for autistic people. I’m autistic and I take things so incredibly literal and the amount of detail in this video helps me know where to start with confidence. Being able to follow the specifics and then build off of that is exactly what I needed. Thank you so much!

[@sayedamehjabin8499]

I believe in u girl😇👍👍🌸🌸🌸💖💖💖💖💖💖

[@skoomahuffer]

a general rule for me is to check if something suits autistic people, because that way it'll probably be effective for a wide range of people

[@jacobkennedy1009]

Literally same, I'm autistic too and this video is a goldmine. Just joined a gym for the first time and in a fish iut of water. I have tons of Actionable notes and this is super helpful! :)

[@Malaak1077]

SAME😊

[@sunandinichakraborty3896]

You have not only helped me to lose weight but also helped me to tackle my depression. I love doing your workouts and it just keeps me healthy and happy everyday. I'll surely follow your routine. Thank you so much!!

[@joannasohofficial]

Fitness is more than just the the body, it changes your mind, mood and attitude. Thank you for sharing your personal story. Truly inspired by you. You are strong!

[@charlottelokinu9606]

Jesus Christ loves you and he has a beautiful plan for your life. He wants to give you a new life free from stress, depression, anxiety, loneliness, sadness and fill your heart with his love

[@surekhabojja110]

Hi sunandini what work outs u follow And do on daily routine what diets u do please please guide me

[@surekhabojja110]

Hi

[@LunaHime313]

What I really appreciate about Joanna is not only does she show you the exercises, but she educates. You better believe I always take notes when I watch her informational videos.

[@rekkhar8766]

I've never seen a more detailed video about workout plans on KZbin. Thank you Joanna for this gift!

[@joannasohofficial]

You’re most welcome. I hope I’ve made it easy to understand too. ☺️

[@rekkhar8766]

@@joannasohofficial Definitely easy to understand! Thanks again!

[@jessiehealth23]

I think she is the smartest woman I've ever come across. Ive learned more from 2 if her videos than hundreds of others !

[@belladona3608]

Everytime I'm doing something that requires my strengh, I ALWAYS have her on my head saying "engage your core" and I think it's beautiful. Thank you for motivating and teaching us!!

[@joannasohofficial]

😂😂 that’s because our core is the foundation of our body and strength!

[@gabisek1111]

came here from Chloe Ting... she says the same thing :D

[@youstinahanna8158]

@@gabisek1111 same haha yep

[@samar2010full]

How to engage the core?

[@niks9786]

i understand everything and she just explained it in just 13 minutes in the most detailed way ever omg, thank you for this!

[@kkbisco]

I'm already four weeks into working out and I've learned so much from your channel!! I am still a beginner so this will help me to plan my workouts for the next months to come. I really hope to do some of your more challenging workouts in the future.

[@joannasohofficial]

Yes!! I hope this will help you out to plan and progress your workouts! 🙃

[@Ri_a289]

Reviews please

[@srushtigarje3628]

Losing weight and becoming fit is my first resolution in the resolution list of 2022 ...and I am so determined to do it after getting a lot of hate , taunts , etc....and I really love your training and the way you explain things...I promise I will do it and update about my progress..

[@alpsraven]

Me too, bestie! Let's gooo!!🔥🤠🔥

[@rceps4999]

how's it going?

[@srushtigarje3628]

@@rceps4999 going good !!!! lost 4kgs

[@rceps4999]

@@srushtigarje3628 sheesh keep it up

[@naazbbb1340]

Do it yourself and not to show others, it's unhealthy. Love yourself and don't give f about what people say. Hope you achieve your fitness goals

[@eval4495]

I want to thank you Joanna. You were a great part of my weight loss journey years ago. I was at a point where I was at my heaviest. I was overweight for the first time in my life and I wasn't sure of what to do, but I knew I had to do something. I couldn't agree more on being consistent with everything. I really had to work out a lot more often and I had to push myself to do better. I'm glad I found you all those years ago, thanks.

[@anabellee3526]

I love how she understands how ppl don't have all day to focus i this this is the only yter that I can watch the whole vid and not quit

[@chynna1004]

Gosh, this video was a big help. I was forcing myself to workout with only minimal rest and without rest days. Weeks after that, I didn't have the energy and motivation to continue my workout. Now, i'll start planning so that my efforts will turn out to be effective. Thank you so much! You're the best trainer here on YT for me.

[@midngtblue]

I don't know who you are because this is the first time I see your video. It just appeared on my page and I just clicked to see what you have to say. Woman.. I love you omg the way you talk and explain the tiny little things that I've been wondering for a long time but couldn't find answers anywhere. Thank you very much Johanna I really mean it thaaank yoouuu

[@BlessedinKentucky]

I'm just starting out in my fitness journey and I'm sooooo glad I found this channel. This is my first video with her and I wrote down almost every word she said. She's so precise and clear. It can be confusing, but now I have some understanding of how to start! On to her next video!

[@oumaimahedibel1682]

9m 9.

[@oumaimahedibel1682]

9m 9. 9.

[@kalpic11]

The most straightforward, beginner friendly, and logical video I’ve seen on making a workout routine.

[@teabook3232]

2021 is my year to get fit! Starting my gym after school! Wish me luck. And THANKU for this!

[@YOuKNoWihAvEnOChINggU]

Yeahhh me too good luck to us!

[@YOuKNoWihAvEnOChINggU]

Yeahhh me too good luck to us!

[@manshaali6377]

How it's going?

[@teabook3232]

@@manshaali6377 Starting next year instead haha

[@manshaali6377]

@@teabook3232 🤣🤣🤣

[@omaimazahharfalgata5200]

I love how wise she is. I've been looking for this video for hours

[@yourfavhomie]

losing weight has been my goal since a very long now 😢 but i never really achieved it due to inconsistency. However, this is not going to stop me! I'll become the better ver of myself. Thank you so much for this life saving guide ❤ Good luck to y'all!

[@Me-cs1uv]

How's your weight loss journey going?

[@sadlavender7163]

How can someone dislike this i just don't get it. She's giving us important information.

[@stephenc.2884]

I feel like there are people who just go to every video they see and dislike them because there is no way people watch this and go “I hate this video. How dare she teach us how to get in shape.”

[@dhrutimehta5967]

God knows, how many times I have watched this video and felt blessed that someone can give so much of foundation information and help from a far distance corner. I have always find each and every video so informative and progressive. So humble in your explanation as well. I have seen people getting over hyped after couple of years but you have been on this platform for 10+ years and still so polite and humble in explaining. Feels like listening to someone you know or met. I have huge respect for you. :) Love Dhruti

[@dhammikasonare1697]

Whenever i need some serious knowledge there are n number of channels i view n i know who are good n true to their word, but seriously the first thing i do is i type joanna soh... Love you dear i trust u, u are soo honest.

[@cajiz]

God this helped me so much. I’ve been going to the gym since august 2021 and since I started I have only been doing like machines that I felt like and just trained the whole body in one day and was wondering why I didn’t have any energy left to go to the gym the other days, and omg, it’s because I worked out so hard the first day that I wasn’t able to do anything the other days. And I finally understand what a set and reps are, oh my god. Gonna watch more of your videos, thinking I want to go to the gym tomorrow, and try to change my schedule. Im not feeling good lately and have no motivation for anything, so going to sleep at 3 am and stay in bed until 2am before I get up and go back to bed is now gonna change back to waking up at 4/5am hopefully and going to sleep at maybe 8 or 9 pm, I’ll see since I do have school (not this week because of fall break) :)

[@CP-gq5fw]

Who would dislike this content? Joanna is one of the best trainers on YT. She delivers excellent content every time.

[@DogaF121]

I love this video. I literally took notes while watching it as if I'm in a lecture. I figured out that doing the fitness videos on KZbin are not for me since I'm a complete beginner and even though some look like they fit me at the end of the week I find myself giving up from feeling burned out. Now I know how to create my own workout routine!

[@srisathya.r]

Now I know why am I not losing weight 😃😃🙏🙏🙏 Thanks a lot Joanna..... You made my goal to the next level... Love from India 🇮🇳🇮🇳🇮🇳

[@vanessar.6085]

Thank you. I've been told I wasn't working out "right" for taking things slow before progressing. It was very discouraging. I feel so validated now.

[@beyza2000.]

This was much more helpful then all the other KZbinrs who just guide us to follow their workouts. Thanks a lot, I appreciate it highly

[@aartigujar2279]

This is how teacher teaching what should we do something properly using plan.... Thank you this video solving my veryyyyyyyyyy bigggg problem... It's the question of mine everyday but no one telling how to plan..your are a very good at explaining something very clearly..

[@Ellie.nutzzz]

She's so good at explaining, please replace my professors ❤️😂😂

[@scotthearts9634]

Mine as well, most don't know how to teach AT ALL!! 😂🤦

[@Moridin69]

It's amazing that such a detailed guide is free on youtube

[@curvycutey8510]

This is an amazing video. Honestly, I was just wondering why my weight was hitting a plateau.🤦🏽‍♀️ Now I know, it's time to switch things up and make it a bit more difficult. I will definitely be implementing many of these changes to my exercise routine. Thanks Joanna 😘

[@thepmljuan]

No doubt she's the most informative fitness guru that I've seen on YT.

[@jrose1800]

This is what I've been looking for, I don't know where to start to make my own program specially home work out, I'm in plateau. Very informative and now I am learning Thank you so much ❤️

[@hoangngandang1104]

I was so lost as a beginner. I don't even know what to do and how to use the machines at the gym. This video definitely gave me the explanation and the motivation I need. Thank you!!

[@dunyaquliyeva6339]

That was what I've been looking for days and found best of them!!

[@joannasohofficial]

Perfect timing!! 😊

[@p2bkrf233]

I love Johanna too. Sometimes she defines dôme exercices as beginners but for me they feel advanced.

[@aubreyibanez8210]

Thank you for this. I've been struggling because I gained weight and it made me realize that consistency is really the key too! 😭🥺 I'm going back or on track again. ❤️

[@princeanas9960]

The best workout plan video on KZbin. I have ever seen. Thanks Alot.

[@sabrinaownthethrone]

Thank you so much! I've been writing down notes throughout the video. Although I've been inconsistently working out, I was told to know why I'm doing the workouts I'm doing and how. Because that matters. Thank you for helping me start my new health journey.

[@_b3llazz429]

this woman is a literal angel, thank you queen for the information

[@nirmaali3947]

I absolutely loved how simple and easy this was I’m going back to the gym after two months and this has made me look forward to it even more ! Thank you for this soooooooooo appreciated

[@bashenko]

Amazing! This is the video I needed for years of going to gym with different trainers. So detailed. Can’t wait to start my program based on this video!

[@hafsaryuzaki3295]

This is the gem no one ever told me❤️

[@Adaora88]

I learnt alot. I never follow my plan because i want to over do myself. Now i know consistency is the goal. Thanks alot.

[@rytalmohamed1375]

I installed the app fio a long time ago like 2 to 3 months ago and I just started following ur vid and now I figure out that fio is your app.

[@joannasohofficial]

Wow that’s awesome!! I hope you are enjoying the variety of workouts on the app. I design different programs every month with specific goals. And also to keep the workout within 30 mins but just as effective! ☺️

[@SandhyaSanil]

I use to workout every single evening and sometimes my body wasn't ready to workout the same exercise and now I got to know how to design workout plan. Just note down all the details. And I planned 5days workout in a week. Huge thanks ma'am.💕Wish me luck. 💛

[@jenelynepic6936]

I was enlightened after watching this most especially when you've mentioned the best time for work out.I was pressured to do it in the morning,(usually I have more work on that time)and only afternoon was my free time,so I was worried if it's still effective...

[@user-ow1xd5xo9v]

Straight to the point and clear explanations... this was so good!! I didn't even have to start clickin a bunch of videos to get all the info I was looking for🥰 Thank you!!

[@SavyPenpals]

Soo helpful thanks for being detailed and explaining why to do what things.

[@avadagostino7854]

My workout Mon- Lower body strength Tue- Cardio/endurance Wed- Active rest Thurs- Upper body strength Friday- Cardio/endurance Sat- Active rest Sun- Flexibility and balance

[@kat-it5ok]

update?

[@urfavblen1309]

Update..?

[@aleksandra79906]

She is more than knowledgeable and info she is giving us is outstanding..

[@alnassermandangan5265]

I love how you advise your viewers. I've been trying to lose my weight, now I understand why my weight is still heavy. Thank you for comprehensive thoughts.

[@LoRenOliveros]

Just had my first gym workout and feeling lost. Thanks for this video, your very clear explanation gives me sense of direction. Mabuhay ka! 😊

[@pratibhapal1602]

Thank you so much ma'am.. you changed my life.... After following you I really enjoy my workout time...❤️❤️❤️❤️ I really love you ma'am

[@joannasohofficial]

🤗🤗🤗 keep it up!

[@pratibhapal1602]

@@joannasohofficial thank you ❤️

[@ArifulchoudhuryYT]

I really appreciate your explanation which is accurate to the point everyone wants. Keep going ahead and help others uploading videos.

[@nayarl2924]

This may sound like a stupid question, but whats conditioning workout? Combination of cardio and strength or just full body cardio?

[@nannettecollinspabon3242]

WOW 😯 WOW !! I’m so glad I find your video I say , I want to workout 🏋️‍♀️ But I don’t do it Because, I don’t know , what I suppose to do in a day Thank you so much !!!!

[@missmimi7378]

Thank you teacher 🙏❤ you are the only person on the internet that simplifies the information for someone who's struggling as a beginner like me. Appreciate the free knowledge, effort and time you are giving us to properly achieve our goals 💪

[@axe_tea]

I just found her and I have to say she is the most realistic and awesome one! No bs and actually tells the truth. Not like how to lose 6kg in 5 days. She is realistic! And just awesome! Thank you so much Joanna! ❤

[@luluopal16]

Thank you so much for this! I have been searching for a simple and basic guide to building a workout routine forever. You have really motivated me to get my workouts together and be consistent. I've planned videos and workouts using your sample schedule, so I'll have to see how I like it!

[@khushkirankaur9008]

Hey Joanna ...I am from India and I followed your workouts and lost 4 kg in 4 weeks...lots of love to you..u r my inspiration...thank you so much...

[@sabrinat2433]

This is so infomative. I've been really lost with what should I do at the gym, how many reps for each goal, this video just explained everything. I really appreciate all your effort, thank you!! 💕💕

[@skyejacques]

Thomas Delaugher is good too. Excellent nutrition advice

[@izaakgregory3525]

I wish I could like this video 10000 times cause I’ve been doing it wrong for TWO YEARS!!! can’t believe it took me this long to lock it up

[@karmalhamu3287]

Was desperate looking for this video. You read my mind. Lots of love

[@joannasohofficial]

Perfect timing! ☺️

[@douglasanderson1151]

This video is very informative 👏. I can't express this enough! I do however want to add that whatever you are trying to achieve, diet is 80 percent of the process. You don't want all your hard work going to waste because you did not eat enfough calories or that you had eaten to many. Plus dont forget to make sure you are getting the right type of calories(protein, fat, carbs) for you goal. No matter if you are trying to build muscle/ gain weight, tone up, or loose fat. It mostly comes down to diet and dedication to that diet. Also plenty of water and sleep!

[@elmiathewriter]

I just discovered this channel and I'm subscribing immediately!! I love the fact that you take beginners into consideration with your content. Unlike many other female fitness channels, the focus here isn't on you but on your knowledge. Thank you for a refreshing experience!

[@joshuabugayong5347]

Hi Joanna! I am a 30 year old with a BMI of Obese 1. Your videos are so helpful and inspiring. I am now in my second month of sexification and doing grear. Thank you!

[@vishnusaseendran6519]

Thank you so much for your valuable guidance. I also had a doubt on how much should I rest in between sets. Thanks for make it clear. So much respect Joanna. 😇❤️

[@jieunnah7127]

Thank you for this! Really helpful!

[@apechhayarana7779]

In the morning, I actually do your 45 mins strength training ☺ but I just do it on my pace and can do only 15, 10 and 5 reps. 😅 In the evening, I just do your new videos 😊😊. About rest day, I rest once or twice in a week. Sometimes, I continue whole week. I rest when I feel soreness in my muscles. And your instructions are the best, because of you I was able to correct my exercising postures 😀😀. You are the best 😊😊😊 *Thank* *you* *so* *much* ☺☺

[@joannasohofficial]

Awesome!! I love the 45 min strength training! Once you are ready, feel free to challenge yourself and lift some weights 💪

[@chinazonta4076]

Johanna.pls make a video for those suffering 4 PCOS...we need an exercise video

[@preciousmousse]

What a great video! Absolutely no fillers and no b*s*, just everything we need to know for a great workout 💪♥️

[@je2331]

Best video out here!!! Really easy to understand

[@DinaMahmoud77]

You know what. You are the best ,your channel is amazing. Thanks for everything and for your efforts .i really appreciate every single advice and you are doing an amazing work. Thanks for sharing🌷 . Love❤

[@joannasohofficial]

You are most welcome! I wanna make this video to hell everyone that is just getting started or confused

[@sanjidaritu8048]

I lose 11kg weight but now I am focusing on my thighs to lean up and abs....... Should I need to do abs workout every day? As u said we can do pialate yoga we can day one day....is that enough for me?? I am doing home workout

[@patricia_1303]

I'm so happy I have found this video, now I know why I don't see the results, it's because I was not consistent with my workouts and I didn't go harder. I'm slim but I want to build muscle mass and I have also a lower belly fat that I'm trying to get rid of. It's so difficult but this video is so helpful. Thank you!

[@marythomas7562]

I was creating my workout plan as the video was going. Thank you for the good tips! Consistency is my main issue, so hopefully these tips will motivate me more to stay consistent 💪🏽

[@ednagiaman5388]

Long time I'm searching about fitness and diet ...this is the BEST😘😘😘😘😘😘God bless you Madaam Joanna🥰

[@wonodiprecious6364]

Forgot to say, your video is amaaaazing😚 I'm starting my exercise today,wish me luck 😁👏🏾👏🏾

[@rose191991]

same here 🍀

[@joannasohofficial]

You don’t need luck, you just need consistency. 😜

[@shandramacniven5964]

I love this video. I've been struggling with finding a workout plan that suits my schedule, because I work shifts. Making my own plan is so much easier. This video breaks down exactly how to do that.

[@winchelleplaza]

Helpful and relevant information. Thanks for this, Ms. Joanna! I've been following your trainings since 2017, and I've seen results. More power to you! 🎉

[@joannasohofficial]

🥰🥰🥰 thank you for trusting me as your online fitness coach

[@maurichan1940]

thank you so much for this valuable video, I was about to buy a package session with a PT for 300$ to just understand this information, and then I asked myself why I don't just KZbin it?? and here I am with a wonderful video and a knowledgeable trainer thank you soooooo much

[@madelineolsen9038]

This is the most helpful video I have found on creating a workout routine. I can tell that you did the research and you deliver the information in a really clear way. Thank you so much!

[@stayraw123]

She truly is.. pls Joanna could you explain how to start working out for absolute beginners, like how one should gather the strength and get stamina for working out if one is very lethargic weak, suffering from hormonal issues like thyroid and pcos

[@connielauj695]

Can’t thank you enough Joanna! Truly appreciate all your hard work & thank you for sharing all your knowledge & passion with the world. You are such an inspirations and blessing to so many! God blessed you abundantly in all that you do! 🥰

[@ankitatamng1609]

The way you speak and provide effective suggestions is something legit!!

[@beingoxymoronish]

I am preparing to begin training in a few weeks. I had my old schedule - from pre pandemic days - and I thought that would suffice. But I was daunted, because I was kinda active then, but have been sedentary for the past year and a half. This really helped me put things in perspective; especially the part about the workout journal to chart progress. Kudos on a very clear, detailed and helpful video. All the best, Joanna.

[@alexsoto6947]

Best video ever, I had always wanted someone explain everything all the video is perfect, not like videos of random fit IG models in the gym doing push ups or exercises and not explaining nothing. I want to thank you !

[@fatimahafeefa7053]

Hi Joanna, thanks a lot for your information. My 11yrs old daughter also following ur workouts with me. And she reduce the belly fat. she feel so happy and she thanks u. Love you Joanna from Sri Lanka

[@joannasohofficial]

Awwww 🥰 love it when mother and daughter works out and stay healthy together. What a great role model. ☺️

[@vanessaa3100]

My goal as a beginner is just to be healthy and this helps a lot to give me an idea on how to keep my body active

[@dhivyabharathydr1305]

U r such an inspiration for me throughout all these years Joanna... Thank u so much! Love, from India

[@ALHat22]

All of this is excellent advice!!! I want to add a few things before you do a fitness plan. Think of this a lifestyle plan, a series of habits that you build into your life. What that means is, eat healthy nutritionally dense Whole Foods the majority of the time, for example 5 days of the week are all nutrient rich foods and 2 days are mostly nutrient rich foods. I would rather workout for 25 minutes on a day were life happens than not workout at all, this means putting in the effort you can over a long period of time is sustainable. It doesn’t mean cheat it means do the work you can and give yourself credit for the work you do. Long term habits have lasting impacts, this is the power of exponential growth. Like anything the more you do it the easier it will be. 1) SMART is an acronym for setting goals: Specific, Measurable, achievable, Realistic and Timed. Really think about this: focus on one thing that can be measured like losing weight or gaining weight. Now would that be possible in two weeks? a month? a year? Is it possible for me to go from never running more than a mile to a marathon in a month? 2) Have a list, read about supplements, equipment, body fat measurement tools, scales and other things needed to achieve your SMART goal. 3) Preparations, tape yourself find your body measurements, find your current weight, body fat estimate, heart rate, BMI and what’s healthy for me. 4) Proper form learn the movements, learn your craft. 5) how many pushups can you do until you fall? How many chin-ups? How many movements of an exercise, or lift? What is the heaviest weight you can lift properly one time? Break that down what’s 50%, 60%, 70% of that?

[@akanshachaudhary8867]

Best fitness related video I’ve ever came across👍🏻 really awesome content and the strength and confidence reflects so evidently on ur body🤩

[@shadowkatzchen]

Thank you so so much, this is the clearest video I've watched about building a fitness plan yet! This is something I really want to do for myself but I've been so overwhelmed with the amount of information out there... this was absolutely perfect, just what I needed.