1) Start off easy 1:07 2) Be realistic with your expectations 2:12 3) Ditch Dieting! Eat Mindfully 3:46 4) Reorganise Your Pantry 5:37 5) It’s NOT just about the numbers on the scale 6:36 6) Be part of a community 7:39 7) Be patient and trust the process 8:24 Awesome video!

IN THIS 2 YEARS OF PENDEMIC I GAIN A LOT OF WEIGHT , THIS NEW YEAR I WILL SURELY CREATE A FITTER VERSION OF MYSELF. AND THANK YOU SO MUCH JOANNA MA'AM FOR YOUR ADVICE AND AMAZING VIDEO.

Joana looks as young as she is at 5 years ago when i first saw her 5 minutes morning workout video!

Dieting doesn't work longrun. A healthy lifestyle is what works👌👌 Thank you for your awesome videos.

My goal for the new year is to build a healthier version of myself ( lose about 15kg ) , and I will give my best to achive it !! U helped me a lot through This pandemic , thank u for everything !

I started my fitness journey the end of November this year and proudly lost about 7lbs! But then the holidays happened so I'm excited for the New Year (tons of food) to pass so I'll be able to continue my journey! I KNOW I will be part of that 20% success rate. So far, I've done most of the steps here! 1) Start off easy - !!!! Very important! Don't try and do all the exercises on your first day. When I started, I only did 5mins of yoga after waking up and before going to bed and skipping rope for 30mins. Yoga helped me with my mindset. The next few days I walked for about 2hrs, and added 30min body workouts + the yoga + skipping rope. I drank more water also. 2) Be realistic with your expectations - I took my body measurements and weight before I started. Every 10 days, I check my body measurements but not my weight. I told myself as long as the inches were decreasing, I am happy! Rome wasn't built in a day, surely this body fat that I fed for almost 26 years was not going to be lost in a month. 3) Ditch Dieting! Eat Mindfully - Ahh, my worst enemy. In an Asian household, white rice is the enemy. Atleast that's what everyone says. White rice has too much sugar so we switched to brown rice, and even though it was more expensive, the amount we eat was not equal to the amount of white rice we ate before, so we were actually saving money. I make it a habit to include both protein and veggies in my meals, that's when we started meal planning. Not meal prep. It made things easier because I don't waste time thinking about what to eat (and accidentally order fastfood) and weekly trips to the farmer's market makes sure our ingredients are complete. You are actually saving money doing this. Eat mindfully! I count my calories so if I still don't go over my limit, I can indulge in some chips. I haven't really cut out anything except white rice. I still eat what I normally eat, except that my portions are now smaller and I added workouts to my daily life. Within the whole month of December, I lost about 1.5in on my arms, 4in on my waist and 2in on my hips. A small amount but I can now fit into some of my clothes so it's a start. I can't wait for what 2022 brings

awesome info! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u

Starting tomorrow and want to do every day of 2022 Start weight: 80 kg / 180 lbs Goal weight: 60 kg / 130 lbs Let's make 2022 our best year! ❤😍

Starting the 8 week workout program tomorrow 😀

i remember when i first started my fitness journey I couldn't even complete 1 set of any chloes workout vids... now just completing this video with ease it just makes me so happy.... this was such a good workout video I feel so good doing it.....

Your speeches are so clear! Understandable, subscribing right away

I love your videos Joanna. I love how you manage to fill them with so much useful information and keep them short and straight to the point. My fitness goal this year is to be more active (take walks on my lunch break and in the mornings, workout in the evenings) as I have been working from home for the past two years.

You are the only person whom I can blindly trust for my health 💖 Love you sooo much 💖

Thank you , and Happy New year.

Happy New Year, Joana !

I'm gonna start my weightloss journey

Happy New Year in advance, Joanna soh mam!!

Happiest New Year Joanna in advance ☺️

This is one of the best fitness channel.I have endomorph body type which is not ideal in my country.your workouts plan really help me..people often asked me what's my goal weight..my goal is to stay fit & be discipline.I am a doctor & somedays it gets tough..but I am optimistic.😌

love this. people should look for more realistic goals and stay away from the "overrated" exercise plans/diets. having your daily/weekly goals also help achieve small wins. one step at a time leads you closer to your goals everytime!

"Ditch DIETING" Yes. Indeed, i think instead of restricting yourself and labeling foods as BAD FOODS it's better to check the variety and proportion of foods you are consuming. I've been in this journey for almost a year now. Last Dec. 2020 I was 87kg and now I am 61kg. Although, I tend to be obsessed with numbers still... nevertheless, i am trying my best to not be and just think of my mental and physical health instead of the numbers. You've been in my whole journey and I can't wait for your future exercise videos that I could again use and follow. Thank you so much ❤

*These tips are actually realistic.* Thank you

Yes after so long..I love such videos of your's Joanah. Keep making such videos

I love your explanations and honesty. Any topic you cover it so clearly, I could listen to you for ages! 😄👌💯 Also been doing your workouts for 2 years now and I've lost 80 pounds!! 🥰🥰

Thank you for this! 💕

Current weight 80kg 171cm Goal weight 60kg 171cm 33 year old 6-9month plan I'm start with drink more water, Eating less Sweet and junk food (once a week only) and start excersice 3time per weeks

Shz our fitness saviour !!! ❤️ advance happy new year to everyone and I wish all of u joy,gratitude,health and wealth! #2k22

New year resolution stay fit & stay happy

I loved the point weight is not just number on scale

Woohoo was just thinking about my new year resolution as always And I get the best 👌 😁😁😁

Hi Joanna, I got to know your channel this less than a week ago, your simple and accessible workouts motivated me even more to exercise, they are already in my training routine. I gained 20 kilos during the quarantine period, but started training at home just over a month ago, with no pressure, with realistic goals as you said in the video. Thank you for sharing your knowledge, a big hug from Brazil.

Thank you so much Joanna for another motivational video!! 🙏 As always quite aspiring and to the point.👌

Your videos are super helpful thank you

Thanks for your motivation 😍 Much needed for keep going 🙏

Perfect video.... Please talk about eating disorder

hi merry christmas and happy new year

Hi Joanna, a huge fan!! Can you please make a video on the relaxation exercises for the pelvic muscles? would be looking forward to it :) Happy holidays😄

Thank you ma'am Your 4 yrs back video had helped me alot ❤☺

Tysm 4 making this video 🌺🥰❤

I have only discovered your channel and recently but I am so excited to include your advices in my New Year's Resolutions. Thank you!

Happy New Year Joanna love all your good advice,workouts,motivation,your knowledge has helped me wake up every morning n hut a work-out.Thank You!!

Love you Joanna... Waiting for your videos...❤️❤️❤️

I LOVE YOU JOANNA THANK YOU FOR YOUR INFORMATIVE VIDEOS🥰💗💗💗💗💗💗💗💗💗💗💗💗💗💗

Great info thank you very much .

Thank youuu miss joana❤️❤️❤️ love from philippines!

Thank you Joanna

I learned from u these tips and i lost 10 k in 5 months from august till december...thank u soo much...yes and i keep a diary of what i ate everyday and i know how much calories i had and what nutrients i overate and i stop eating whn i feel like I'm 80% full and then drink water....and don't stuff my face with junk no more 😘❤️😍

I really love Joanna's video bcs she is very realistic. Very encouraging for us normal people.

Hard to believe it will be April in less than 2 days. A quarter of the year has already flown me. I stuck with almost all of my new year’s resolutions this year at least in regarding health, wellness, and fitness.

I just love your videos! Hope to Meet my goals. Thanks for sharing🥰

Thanks God today I came across one of your video and now your fan ,and I am final year medical student, your contents are fully medical sciences based ,I appreciate it ,keep it up

Joana I am from India. Thank you for your health tips and special thanks for your 30 minutes cardio blaster video.

Thank you Joanna! Very inspiring and love the way you explain!

Omg that dieting thing is soooo true! 3 years back, I started eating as much protein as I could and in 5 months I lost about 6 kgs (I didn't do any exercise) but after that I couldn't keep up, and stopped and the next thing I know, I've gained 10 kgs! Now I'm trying to lose all that 🙄

Thanks for the video

Happy New Year Joanna.🥂🍾🎊🎉🎈🎊🎉 Have a fabulous 2022! I want to thank you. 🙏🏾You inspired me to start and continue my weight loss journey since 2020. You rock! ❤❤❤❤

Hey!! Joanna your guide helps me a lot to improve my health. When I started watching your videos my health and personality is running amazingly. I'm very much grateful to you to provide us the best advice and workouts.

Thank you very much for this❤️❤️

constantly searching for motivation :) thank you!!

Great video just in time !

Hey,Joanna !! Happy New year in advance 💞

i'm here to lose the weight I gain in my thirties ;D i managed to keep active during covid and maintained my weight. but I realised over the past years I probably gained about 10kg after my twenties. I am 35 now and I can feel my metabolism is really not like before. i love all your morning exercises videos, keeps me motivated and energetic. I am combining them with my other workout videos to keep my activity levels up. look forward to more great content from you

In my last days of eating lol. Jan 2022 am ready for changes. So help me God🙏

You such a good speaker

I’ve never been this patient watching a video Mehn you got my full attention, thank you sooo much, the most realistic fitness video talk I’ve come across. I want to loose 15kg and I’ll be patient with me

5 years back i started my fitness journey with u through ur videos.. i jst luv ur work u hv helped me alot ❤.. i still get excited everytime u post new videos 😄.. Thank u nd luv u 🤗 btw can u provide some new gym routine videos.? It will be really helpful.

I really like you! You don't sugar coat on everything you're so honest, I will follow every advice you said. New subscriber here :)

I have binge eating disorder. And Whenever i think that i have this disorder it becomes more difficult for me. I dont know how to stop it. I can't follow any diet or workout. Because if i restrict anything, my binging becomes more dangerous for me to stop eating.... My new years resolution is to stop over eating. Just thats it!nothing else...😥

Thanks for this video Joanna. Just what i need to stay motivated in 2022😍

Happy New Year in Advance Joanna soh mam to you❤❤!! Loving your workouts and enjoy always specially the kickboxing workouts 💪💪. Lots of Love from India❤❤✌

I dieted many times and then get more weight. Thanks for this helpful video.

Thank you

Hi Joanna , Happy New year ..Love from India .You are the only trainer I started following and enjoy doing it ..It would be great and much help if you come up with a vegetarian food planner which I can follow on weekly basis along with your exercise regime ..Thanks and love -Namita your top fan 😘

Hey Joanna I like your videos and also doing exercise and it really helps me in my weight loss. Love you so much 😘

Keep your body works

Damn what a motivational video! 😍 Thank you so much, I just had a cheat meal today and I was about to ignore my last two weeks healthy eating journey but after watching this video I am all motivated again, to keep it going ...... Thanks Alot ...... 🥰🥰🥰💪

Joanna ,you are very bueatiful,i could listen to you talk all day.I know you talk to women but you have help me to lose my weight, i still have to lose a little in my stomach. Thanks.

I LOVE YOU!

Well said, keep your goals short & achievable....

Thank you for this. I'm just starting my work out, 2 weeks late for the new year. If you can please have a work out for those starting again. Appreciate your channel a lot.

Hi jo!!!! Please do some more videos about weight gain. I'm so skinny and weak 🥺

Happy new year! Thanks to your videos I have lost 10kg this year.

I want to be in those 20% 💪

Happy new year Joanna and "boyfriend"!!! 🥳 I love all of your videos that are specific to food choices and motivation! I am 55 and have been active for many years, specifically a mountain biker for 20 years! But, our bodies take a beating for it. I would love to see more exercises and stretching exercises for 50 and up, and also more meal planning and easy food prepping for a healthy nutritious nutritious lifestyle!! Thank you!! 🥰🥰🥰

HAPPY NEW YEAR !!!!! My goal is hard I have to loose 22 kilos . Have been trying several diets yoyo , and several groups but have not worked because i just forget and do not check in everyday . Besides too much work and stress and sickness. I am kind of desperate .

Thank you for this video, Joanna :") and yes, i have most certainly "dieted" before.. calorie counting became obsessive and I was on an extremely restrictive diet whilst also exercising at least 3 hours a day. I lost almost 30kg in a very short amount of time and developed anorexia. But after I recovered from anorexia, i started to have extreme episodes of binge eating. I've realized that 'diets' never work, and they're only harmful to my physical and mental health in the long term.. My new year resolution for the coming year is no longer to lose weight but to lead a healthier, happier and more sustainable lifestyle.

Focus n learn n commit

Can you please make a video on hormonal imbalance(irregular periods or acne) for females?

Hello Joanna , i always watch your videos and follow your advices and i trust what you say. I noticed you never spoke about intermittent fasting. Do you recommend it?

Still not late , I'm going to do it 🙂

Hi! Just wanted to ask if you made personal meal plans and workout routines? If yes, where can I reach out to you?

Hey joana happy new year with lots of health amd happiness.do you have cold??

First...terimakasih joanna

Please make video on total body HIIT workout ( high impact ) 🙂

Thank you Joana Soh 🙂 I hope you notice me.Thank you for all your efforts to help us 💖 We really appreciate you 🙂 Godbless you always 🙂

Can you please upload a complete guide video for weight loss in hypothyroidism.

Please joanah make a video about how to gain weight (what type of food and workout)

My fitness goals for next year is to try and mantain the same wait but hv a smaller waist and tone up

I am fro India. I like your videos madam

Thank you so much Joanna, you have really helped me in my weight lost journey.l really love your strength training videos and cardio. Really appreciate,the sky is your limit.