6 Ways to maintain your Exercise Goals on the right track Into Feb (and Beyond)

 

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A schedule is a great way to keep track of your goals. By establishing a plan, you are more likely to stick to your training because it becomes an integral part of your routine. This will help change your approach to exercise. Instead of seeing it as a chore or a burden, it becomes an essential part of your lifestyle.

There are my 7 easy ways to track your fitness progress however for a quick recap, here they are again: 1. Take photos throughout your fitness journey. 2. Track the change in body measurements. 3. Track body fat percentage changes. 4. Use MyFitnessPal to track what you are eating and how much you are eating.

5. Use FatSecret to track how foods. A simple routine consisting of three to five exercises you can do with no equipment in a very small space is enough to keep you on track until you can get back to your usual routine. The five exercises I suggest for my clients are one-legged balance stands, push-ups (modified if necessary), walking lunges, bicycle crunches and prone back. Sticking to your fitness goals can be a challenge! But these 6 great tips can help keep your exercise and weight loss plan on track.

Whether you’re starting the year with a resolution to lose weight, or you’re trying to shape up for summer, creating fitness goals are an important part of. The best way to begin re-shaping your body is to begin a resistance training workout three times per week. A better way to keep the muscle your body is building is to consume protein—in the form of a shake or a hard-boiled egg—within 45 minutes of ending your workout. A great way to get into resistance training is in boot camp classes. Keep these important impacts of exercise in mind and find ways to incorporate physical activity into your daily life so that you can be at your best both professionally and personally.

It will provide you with balance, strength and courage to keep learning, growing and achieving at your highest potential in your career and beyond. 11. Track it.

Keep a fitness journal or use an app to record your progress for example, how much you run, walk, or lift and the calories you burn. 12. Celebrate! It takes weeks to see real changes. Joe’s Goals is a web-based tool that allows users to track their habits and goals in an easy to use interface.

Users can add as many goals/habits as they want and also check multiple times per day for those “extra productive days”. Something that is unique about Joe’s Goals is the way that you can keep track of negative habits such as eating out, smoking, etc. This goal-setting worksheet from The Project Girl uses the reward system to keep you motivated and making progress. Beyond having you clearly outline your main goals and write out your strategy.

Build variety into your routine. Keep the same exercise schedule over time, but don’t do the same activity every day. You’ll get bored and eventually will give it up, plus you run the risk of overuse injuries. If you go to the gym, use different equipment on different days, or switch between spinning, kickboxing classes, and rowing.

If you.

List of related literature:

This is by no means the only way to organize a yearly training program, but it should give you some ideas for how you can structure the intensity and exercises within your own workouts throughout an entire calendar year.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

A powerful way to manage your goals is to pick a date every year to reevaluate your goals and accomplishments, set new goals for the coming year, and establish monthly milestones, weekly goals, and daily action steps.

“Now What?: The Young Person's Guide to Choosing the Perfect Career” by Nicholas Lore
from Now What?: The Young Person’s Guide to Choosing the Perfect Career
by Nicholas Lore
Touchstone, 2008

But the year posed a significant challenge, too: I was going to have a big 10,000-metre race virtually every month from May through October—an important race once a month for six months in a row.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

Add a fall or early winter half-marathon or marathon, and you’ve got enough race dates on the calendar to keep you going strong all year.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

For habit goals, try combining a start date, habit frequency, time trigger, and a streak target.

“Your Best Year Ever: A 5-Step Plan for Achieving Your Most Important Goals” by Michael Hyatt
from Your Best Year Ever: A 5-Step Plan for Achieving Your Most Important Goals
by Michael Hyatt
Baker Publishing Group, 2018

I used a calendar to schedule how hard each of the weeks would be for the entire buildup to my most important race.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

5 Plan your perfect calendar.

“Goals!: How to Get Everything You WantFaster Than You Ever Thought Possible” by Brian Tracy
from Goals!: How to Get Everything You WantFaster Than You Ever Thought Possible
by Brian Tracy
Berrett-Koehler, 2003

Review your entire list every six months to ensure that your goals stay vital.

“Awaken the Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial” by Tony Robbins
from Awaken the Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial
by Tony Robbins
Simon & Schuster, 2007

Just as I set up my seasonal competition schedule from end to start, I also work in reverse when writing my actual workouts for the various events (see figure 6.1).

“Coaching Track & Field Successfully” by Mark Guthrie
from Coaching Track & Field Successfully
by Mark Guthrie
Human Kinetics, 2003

Another valuable thing to do in January is to mark all the goals you’re going to accomplish in that calendar year.

“Life's Greatest Lessons: 20 Things That Matter” by Hal Urban
from Life’s Greatest Lessons: 20 Things That Matter
by Hal Urban
Simon & Schuster, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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153 comments

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  • Wow wow wow Joanna you are the BEST. Just found your channel and as I’m trying to walk 10,000 steps a day this is fabulous, keep us on track. Hi from Scotland x

  • It’s amazing how the majority of the mothers in this programme are either normal weight or very slim yet their children are fat! They seem to be very good at looking after their bodies but not the health of their children. Children should not be given fast food to eat!!

  • My dad has been fat shaming me since I was 9, I’m not obese nor slightly overweight. This video helps me a lot when I hide in my room after he spend hours telling me to lose weight.. He shouldn’t be surprised if he one day wakes up with a daughter with an eating disorder or without a daughter

  • Working in 5 shifts makes tracking stuff a nightmare with the constantly changing sleep schedule etc.. thank God I found a permanent physio job so i start serious training again next year. Thanks for the tips

  • For years, every single time im down and feel defeated I always come back to this video, the whole being patient and knowing that life will get better a little bit at a time always gets to me

  • i am not confident with__ when it comes to a programme that need someone to volunteer,yea and there is me,need someone to sing,and there is me,idk if those the confident that i have in a different aspects but i still hve the insecurities,it ruin everything!!

  • I’m sorry to say it but it’s the mothers that are the problem. they are coddling their kids giving them anything they ask for taking no responsibility for the child’s suffering health as a result.

  • Plz do a video on using spicy peppers as a pre workout (Look at the Buff Dudes Hot Pepper Workout challenge)! Thank you for the great content!

  • I’m 13 and I am around 145 pounds and almost everyone at my school is either super skinny or athletic or even both and I feel terrible about my body bc even my mom, dad and nana have mentioned that I need to lose weight at some point and time. What do I do if I can’t get over this?

  • I feel like i need to speak to someone about my insecurities because i feel like i just bottle all of the emotion and the thoughts of my insecurities and i get really depressed

  • Im being insicure of my weight because my mom says that i have to do a diet, im feel ugly for my face then my mom says that i need to lose weight.. i feel just sad

  • The pushing of cheap sodas, fast food and overly processed food in combination with a lack of exercise has resulted in our kids becoming overweight. There is also the responsibility for parents to monitor what their kids eat.

    The first family shown does not represent the families that do want to provide better food to their children but are not able to do so financially.

  • to the asian coupleif they order a regular hamburger it is the same sizedon’t order the specialty ones like a big mac or quarter pounder

  • I swear, soda is the worst thing that has happened to the health of people all over the world. “I open happiness.” What a con job the multi-million dollar soda companies have pulled on the world. In so much of the world parents are putting soda in their babies’ bottles because they really don’t know any better. The unfortunate children are addicted to sugar before they are even walking.

  • Check out the new YouTube Channel: ELPHMAN SYSTEM if you want more information!! https://www.youtube.com/watch?v=i1lBX5YSXiQ&t=15s

  • i don’t think you really have to look at someone to know they’re beautiful.

    okay that sounds bad, i’m meaning literally everyone is beautiful & personalities are beautiful

  • The obese mother in the POLO t-shirt is a bad example to her kids. She feeds her kids the same things she eats. The twins look like 12-18 months, yet one of them is eating a cookie. Disgusting!!

  • im not sure why they are showing the girl with Diabetes. She was diagnosed at 3yrs old and takes insulin with every meal meaning its almost certainly Type 1 diabetes. This is an autoimmune disorder and has little to do with her weight at 3 years old. Perhaps they are trying to say that it is more difficult to control because of the social climate of high sugar diets, but it feels more like a scare tactic to me. It makes more sense to show teens or young adults with type 2 diabetes who’s condition is a result of lifestyle choices.

  • Thanks for the video as always!

    Based on air travel, being cramped up in an airliner seat for so many hours probably has a big effect on strength ability, especially in motility. I feel this every time I travel. Do you have a guide to mitigate this?

  • As a brazilian who grew up overweight, this was painful to watch. I really appreciate that they showed all the different realities, because unfortunately the disparity of wealth and family income really dictates the access to better lifestyle choices in different places here and people’s relationship with food, especially children. Unfortunately, untill today being “healthy” here is considered too expensive and something reserved to the richest.

  • is it bad that im hoping that my country goes back into lockdown so that i can learn from my mistakes and use it as a chance to glow up?

  • I bench, deadlift, squat and overhead press 3 times a week over Monday, Wednesday and Friday. It’s perfect complete all over body workout 3 times a week, Tuesday’s and Thursdays are lats and dumbells. Building serious strength and size with this power programme!

  • Thanks as usual for your insights Jeff! For holidays where I can’t continue my normal routine, I like to pick another area to focus on so I can still stay active and make progress on something I don’t normally give enough time to skills like flexibility, balance or coordination don’t need lots of space or equipment, you can work them while still getting a proper rest at the end of the year, and they can be squeezed into a few minutes in between events or family stuff, if you don’t have a chance for a full workout. That keeps me motivated and positive.

    For food, I get some delicious luxury-type healthy groceries like fancy fruit, nuts, coffee etc, so I can look forward to what I’m eating, without pigging out on low-nutrition rubbish.

    Happy Thanksgiving to you all!

  • ‘We drink lots of powdered juices’ why not water?! Its free. That’s all we had when growing up besides the occasional treat of a bottle of fizzy. Almost died when she said ‘oh his legs hurt when he walks… but it’s prob his weight. Not probably, definitely!! Walk more, exercise more. She was morbidly obese along with the boy. Just sad

  • Thank you! I have tried hitting 10k steps for the past 30 days. I do this once a day and hit 3.5k steps. I have lost 8 lbs so far! Moving on to the low impact cardio workout for three days a week.

  • Jamie Oliver points to a random person in the audience and tells them their child will love a shorter life span than her. If that was me I would say wrong JO, my kids are both vegans and eat no Junk food

  • I’m badly insecure the way I actually look. These fats that my large-sized body contains, bloated tummy, big arms, super thick thighs, uncountable acnes all around my face, just everything. My whole existence is a big fat lie. ��

  • Hello there, I want to know if Custokebon Secrets, will really work for me? I see many people keep on speaking about this popular fat burn diet plan.

  • I read lots of good opinions on the internet about how Custokebon Secrets can help you lost crazy amounts of weight. Has any one tested out this popular weight loss diet plan?

  • Such great tips just in time for the holiday season. Traveling most of December with my husband and this definitely comes handy. Thanks, Jeff! ����

  • Starting now a 90 days challenge! Low Carb/No Sugar diet!! Im going to post here everyday!! The results will be posted on my channel!!

  • From 130kg to 80 kg now. Its hella ride. This video accompany me through all those walk in trademill.yet at the end i still lonely

  • I’ve been coming back to watch this video for the past 4 years everytime I have felt down, just to motivate me and put a smile on my face

  • I am insecure about being skinny fat. my belly fat is the last thing I lose. I have been struggling for 7 years now. I went from 40 inches on my waist to 32 inches but my stomach is not flat and everything i wear shows my belly and i have no butt at all. i am constantly laughed at for it. it is not my fault it is just bad genetics… it really sucks and i could use some advice….

  • I’ve read all the comments and a lot of people are just talking s*** about the parents what about the companies that create these Foods they taste perfect but they will kill you why why would they make such food. Do you know that the world is ran by satanists do you know that they want to kill us all do you know that we’ve been lied to our entire lives and the parents are just as much of victims of this BS as well and so how are they supposed to push anything better on their kids when television movies radio world leaders all push s*** that will kill us

  • i watch this every once a while for motivation. having your heart broken really sucks man, but hey it happens to the best of us. it does and will get better

  • Your foyer old is having heart problems because he is so morbidly obese And you’re still going to give in to his little temper tantrum’s and crocodile tears? That’s a form of child abuse in my eyes. Don’t give into him. You are literally killing him. These parents think it’s soo funny that their kids are throwing temper tantrums, trading school supply’s, and threatening to call the police if they don’t get what they want. You are obese. No cop is going to think you are being starved. Do these parents not see that they are killing their kids???

  • I was an early 90s kid and there was sugar galore and video games, there was never this problem. Ever since the Atkins diet and all the minicking diets such as Paleo came along telling people they didn’t need to eat low fat low calorie and could cheat, essentially enjoying all the high fat heart clogging food they wanted and it would be ‘good’ for them the confusion and subsequent scapegoating of sugar has only made problems 10x worse. We had juice all the time it never made us obese.. what a load of pogwash. Look at the calories in a Domino’s garlic &herb dip and it’s not difficult to figure out why everyone is getting fat. We need to go back to more fruit salad root veg bread and soup… real food not a meat and cheese ‘diet’.

  • I found this lady by accident and I’m so glad I did! Engaging and fun and I cant wait to start tomorrow! Well done to everyone who has posted on here, your success stories have impressed me and I hope you are all doing well.

  • Hi, how do I determine my macros for lean muscle gains, how much protein, carbs and good fat?
    I’m currently 202.8 pounds with Body Fat % of 24.51, 1.85 meter tall
    Thanks

  • Hi everybody! If you are having weight problems please watch this video. It will help change your life. Thank you. https://www.youtube.com/watch?v=mTeBjHk_H90

  • I used to love fizzy drinks so much specially mountain dew. But last yr I finally decided to cut it off, it’s been hard but now i barely even take a sip of it.

  • Hey Jeff,
    I’ve been trying to be more serious in my own physical training, but at random points I seem to hit a wall or wind up getting Rhabdomyolysis. I was wondering if it’s genetics or that maybe I should look to solely calisthenics… Is it possible you can do a break down video on this??

  • Tip, consider looking up calisthenics if you are going somewhere off the beaten path and without a gym. It won’t be the same, but maybe you can keep the fun in your workout if you can parkour the environment for your legs and pull-up equivalents/endurance workout and practice those handstands and reverse incline push-ups for uppers. Running on the beach is great for calves, so enjoy!

  • Guys do you really want to lose weight faster, safer and lighter than ever before, to get the most beautiful body possible and in the event that you do not lose it, return the can.
    Contact me [email protected] gmail.com

  • I watched this 4 years ago when I was getting over the woman who broke my heart. Today ive been going to the gym for 2 years and now ive lost 30kg and have a beautiful girlfriend who shows me I deserve to be loved. This video reminds me where I started and as funny as the video is it is 100% true and if you choose to you can change your life.

  • It started when the food industry backed governut presented food pyramid!!

    GO LOOK AT THE STATISTICS!!

    Sugar is put in EVERYTHING they sell or try to trick you with a sugar substitute (THANKS JAPAN for fructose syrup).

    THINK LOGICALLY why would anyone put SUGAR in burgers?

  • This is true facts kids. Love this video. They need to make a sequel for the 35+ when Melissa leaves. “ how to overcome alcoholism” ��

  • I watched this video years ago, and now I am living the same situation. I feel broken… but, at least I am losing weight. I love this video ’cause I feel motivated.

  • Hello there, have you considered Custokebon Secrets yet? Simply do a google search. On there you will discover a great tips about how you can lost tons of fat. Why not give it a chance? maybe it is going to work for you too.

  • Love this workout, I was so frustrated with myself and then I found this video. Been doing it for 3 days and now added a walk to get in some additional steps. You explain things really well and don’t set up unrealistic goals for beginners. Keep up the good work! the world needs more content creators like you.

  • 13:44 is the only guy in the whole movie who really gets it. Not surprising since he’s an endocrinologist. But they don’t even give him a chance to explain why.

    And the healthiest food in this whole movie were the hot dogs.

  • Thanku so much..I lost 4 kg in month by doing this excercise and intake 800 calories �� I m sure I’ll reduce 4 kg more till end of this month.

  • Im at a healthy weight, ive lost 55lbs over the past couple years. Im 5’7 145lbs and my measurements are 31-25-38. But i still hate my body, I really hate my shape ��. I do exercise n stuff but I just hate how im built. I hate how my hips aren’t rounded out like the ideal shape, I hate the shape of my breasts and how low they sit. I feel their also too small, and that my waist is not small enough. I also feel like my butt isn’t big enough and that my teeth aren’t straight enough. When can I finally be enough? When will I be accepted by society? Rn it feels impossible that I have to accept this because it feels like im just settling to be like this and that i have to force myself to like it. My natural body is unacceptable, even after I lost the weight. Maybe ill be lucky enough one day to get the procedures I need to be happy.

  • Ok everyone. I see where she says you need to do this twice. It’s a decent workout but I still stand by what I said about no warm up or cool down. I do my own 5 minute cool down because it’s not healthy for your heart to abruptly stop.

  • Last year (Summer 2019) I was at my highest of 209 lbs. I am 5’2 so obviously it wasn’t healthy. I didn’t even think I was THAT overweight but then I lost some weight.
    Today, Summer of 2020, I am about 153 lbs. I look at old photos and videos of me and realized I was really big! (No offense to anyone if the same size but it’s just MY observation). I have more confidence and I feel better around people. It’s awkward when people point out that I’ve lost weight. I am 16. I just say “yeah I got way taller.” In reality I am the same height and ‘secretly’ lost weight. People I have seen in a year are like “wow you look phenomenal” or “watch out for those boys.” I don’t mind but I didn’t realize at 209 lbs that I was really overweight. It makes me kinda insecure that I was that big/looked that bad. I am still overweight due to my height so do I still look fat/large? I can’t trust my own eyes looking in the mirror. It’s crazy. At least 10 people I know have said “you look great/did you loose weight.” Blows my mind b/c I can’t even tell until I look at my old photos. Low key makes me want to try to ask my crush out. Lol also, I feel like I’m 100% more social and people are more likely to talk to me. I’m not scared to get into a convo, etc. Like how I was when I was bigger (especially with people my age/guys my age). I didn’t even think I looked bad. Like my intuition I guess. Blows my mind

  • discovered bullet journaling last Saturday and started that Sunday, got like fifty pages now, your videos are my all time favs. Keep owning your humor, you’ve got great authentic personality. Wonderful teaching style. Props!!

  • I appreciate that message. Still It does not sit right with me that you advertise ‘beauty at every size’ and then continue to advocate for a certain body type in your videos (lean arms, skinny legs, toned Abs etc.)
    If you really want to make a change then please change into body inclusive advertising on your Videos like strong arms, heart strengthening Cardio Workout etc.
    Love to you & Thank you for your efforts ❤️

  • she talking about accepting your body no matter what
    me just looking at her perfect body and dissing mine
    P.S I’m not even that fat the people tell me that i have a beautiful body but I still hate everything about it

  • Ok…a mental illness would make him want any food not just chips…and cmon the soda is flowing like water. These parents need to be fixed…and I mean spayed and neutered. They dont have a clue. Let him cry…maybe if they did that two years ago they would not be dealing with that today….Dumb is as dumb does.

  • Hi QUEEN!! I love your videos, you are so inspiring! During the past couple of days I have been noticing some stretch marks on the sides of my butt and it’s making really insecure due to the fact that I’m just 15 and 97 pounds. As soon as I saw them I’ve been trying to make them go away since I feel like I will get judged. I was wondering what your thought about stretch marks are? Do you have stretch marks? Are there any specific exercises to make them go away? I love you so much, you are truly INSPIRING������

  • A lot of good information here.
    Sounds like too much worrying about a week of vacation though. I say train if you want, and eat what you want unless you are very close to competing. At that point, you probably should’ve waited until after the comp to vacation.
    While doing those curls all I could think is that “I wish I had those T-Rex arms”

  • I always struggle with staying on track when i go on vacation. I can easily put on 10 or pounds in just a few days. I think I’ll use your protein tip before eating and see how it works.

  • USUALLY I DO INTENSE WORKOUT BUT FROM FEW DAYS I FELT PAIN IN MY LEGS SO I AVOIDED INTENSE WORKOUT AND I WAS LOOKING FOR SOMETHING LIKE THIS, AND TO MY SURPRISE THIS WAS ONE OF THE BEST VIDEOS I’VE SEEN SO FAR. I AM LITERALLY SWEATING WHILE WRITING THIS, AND I WILL USE IT FOR WARMUP EVERYDAY. THANK GOD I FOUND YOU.

  • You frequently mention aiming to hit your macros. But also frequently mention a caloric deficit. Is it bad to set your macros up fat/carb macros as a max rather than a target? Worded differently, if I am hitting my protein macro daily, is there any negative side to consistently coming in under the fat/carb macros? This is something I don’t know I have ever seen anyone directly address.

  • This is my favorite indoor walking workout. You’re so smily, bubbly and encouraging, that we can’t do anything but keeping up. I’m almost like « Yes! Look at me, I’m doing well! » �� alone in my living room.

  • I’ll pop the shit out the that kid. You don’t get what the hell you want. They hate that kid sad reality and scared of his rebellion. He will hate them for not disciplining his little fat ass. Tough love is the best love

  • All these views and likes and yet no one made a law to protect kids from sugar addiction
    4yr. Olds should have healthy hearts
    But corporations value profit over human life
    Shut down dominos sugar in Baltimore
    It’s the “heart”of the problem

  • They are the exact same junk foods in all the countries, the corporation just renames them, changes the packaging and tweaks the flavor for the local population!

    SIX CORPORATIONS OWNS VIRTUALLY ALL THOSE JUNK FOODS, excluding the fast food restaurants.

  • I’m insecure about the size of my stomach. It’s pretty large and the fat is hard to lose. I’ve always been insecure about it but it got worse after a rumor started going around in school that I was pregnant a few years ago. It’s just hard to look at it and think about body positivity.

  • great video Jash, However, I also highly recommend Fat-Burning supplements which were a great step for myself, you can read about them in the review here
    https://physiqueplan101.wordpress.com/

  • What exactly is Custokebon Secrets? How does this thing really work? I notice many people keep on talking about this popular weight loss secrets.

  • Sugar is an addiction. It does not come as fast as nicotine or heroin, but it comes and it last’s. And it is way sinister than heroin, simply because it is in every processed food. The access to it is highly advertised and unlimited.
    If the daily food you need to sustain yourself is replaced by almost or completely processed foods, you are in for a lot of problems.

    To see people in equatorial countries, where all the gorgeous fruits and vegetables litterally grow next door, are hooked up to all this processed shit… it is disgusting!

    It is “amazing” to see, how many non-western countries now face the same issues, after some years of importing the shit from the usa. The roots of this worldwide epidemic originate from the states, make no mistake.
    -Not to blame the regular us citizen. You are being screwed just as equal. It is the big conglomerates.

    I struggle with my weight now for over a decade. Though i changed my diet for now 6 years, i lost very little weight. Why? For 2 reasons: A.) From time to time i… simply said to myself “one box of cookies in a week isn’t thaaat bad”. And anytime i got to this point, the frequency shortend where i bought another package. Yeah, weak on will. That’s for sure. I just want to state, it is very easy for people who have a soft spot for sweets to break their better knowledge/ strong will. So you NEED to be even stronger.
    B.) Lack of exercice. Simply not enough movement in your daily life. Not only that, i was ashamed to go to real sports, like swiming (didn’t want to do anything else in the begining, because of the whooping +50 kilos on my joints). 2 years ago i said; f** it. I see people even more obese than me with next to no pudency. I won’t restrain myself from slimming down. No more excuses.

    Sugar is a very delicate substance.

  • What sucks is that my insecurities did not originate from myself. Ppl point out my flaws, and that’s when I thought I need to change myself. I love my body but ppl just reject it.

  • Do you have any videos about artificial sweeteners in protein shakes and the negative side effects of taking protein supplements because of them

  • Great information here! It’s hard to stay on track sometimes but this was super good timing… because we are getting to that time of the year when “avoiding the gym” seems to happen to me. Thanks!

  • Yeay.! Finally found joanna walking exercise, im too lazy to search all the workout post because i already did atleast 3 times per week for 30 mins kickboxingworkout by joanna that i find it is the most efficient way to make my fat crying like crazy. And i feel the most satisfied with that. But sometimes i don’t feel like to overly jumping some other day, so i need to find another walking exercise, too bad others walking exercise doesn’t make my fat crying as badly as following this walking workout by joanna. After doing this, i felt the same accomplishment like i did for kickboxing workout but with low intensity. And i neeed to confess here. I love it when joanna chitchating(i mean motivating��) and doing the exercise together, so she know when to slow down as she feel the pain too. Thanks again!

    Haha long post again, you hope joanna read this or what?

  • If I´m back home just for the holidays, how do I hit the gym? Most of them charge you for the whole month, and most even ask for an inscription fee to be paid.

  • I’m going to start this tomorrow. I started a 25,000 step challenge for myself and I need some focus. Thank you so much for helping!

  • I absolutely love you so much. I know you may never see this comment but your videos always catch me in my lowest moments crying in my bedroom about my body. I feel that I am too skinny sometimes and my butt isn’t big enough to be viewed as attractive. But the way that you shifted my view through these videos and the one in which you tracked your journey in body positivity is so helpful. Thank you for being such a champion of girls I hope to one day do a smidgen of what you are doing for others. You make me feel stronger and more in control of my body. Wish I could’ve found you sooner!

  • I travel a lot for work, between 4-6 months a year in hotels and sleeper busses. Looking for gyms near hotels, is always option one, the hotel gym option two.Just started a powerlifting program, and tbh, a little apprehensive for the traveling work to start again, as it’ll be hard to keep up. Thanks for the tips!

  • Hey Jeff love the video! As someone who struggles to keep his training routine while on the road I think this is great advice! If you need a guide next time you’re in Dallas hit me up! Hope y’all went to Pecan Lodge! Best BBQ in Dallas.

  • Nestle gives two weeks (14days)supply of baby formula to new mothers in Africa.

    They know if the mother does not breast feed for 10 days she stops producing milk.

    Now the mother will HAVE TO buy formula AND water because Nestle got water privatized!

  • For anyone that wants to lose weight the easiest way, just use the 5 second water hack. You get to keep eating your same favorite foods and lose weight without having to exercise. Click the link below to find out if this can work for you. https://leptitox-solution.com/?hop=tcbo1champ&vendor=leptitox&h3=y&np=y

  • i have something called scapula winging which is where ur shoulder blades stick out. I hate it so much because they look so weird with or without clothes on and i have no clue how to get rid of them:/

  • I’m actually shocked at how the kids in this video don’t know the names of the fruits like they never eaten them before?? Never learned about them at school??

  • Learned behavior: when you don’t get your way, throw yourself on the floor and have a meltdown. He learned that when he does this, his parents will give him his dumpster food.

  • I’m skinny but not too skinny, and pale too so I always wear hoodies, I’m not really bullied but said to about those things, I was starting to work out but I’m kinda depressed so I lost morivation

  • Girlfriend just broke up with me so I’m watching this again and for the first time I realized that Conan Is the guy who doesn’t wear underwear

  • What is the best way to lost a ton of fat? I read a lot of great reviews on the internet about how exactly Custokebon Secrets can assist you lost a ton of fat. Has anybody tested out this popular lose weight methods?

  • These parents are so weak. Kid won’t eat anything but chicken nuggets? STOP GIVING HIM CHICKEN NUGGETS. Kid won’t eat their veggies? Too bad, that’s what’s for dinner they can eat it or not eat at all. Let them go hungry. 24 hours later they’ll eat whatever you put in front of them due to hunger.

    These parents are letting the kids run them. Stop rewarding their tantrums and bad behavior by giving them attention and junk food. Ignore them unless they act right, don’t have any food in the house that they can get into, and within 48hrs they’ll shut the fuck up and eat their dinners like normal children. It’s not fucking rocket science. ��

  • I’ve been watching your youtube channel and find you very energetic and creative in your exercise workouts. Kudos and keep up the good workfor the community. Recommended my daughter to your channel too. I’m 61 and was surprised that i could not keep up to your 45-min Strength Training Workout even though I jump rope quite often (4-5 X/week of 30 mins interval training). Make me realize that when you get older you lose muscle mass. Goal: Body strength training to incorporate in my exercise routine NOW.

  • That is not a pen to write in paper and, the video os screwed due that (in my head that is).

    Please use a proper pen, you just ruined a perfect good pen.

  • The obesity epidemic started in the 80’s. Until then, we were told to eat good fats and moderate carbs. Even in the 50’s, it was well known that too much bread and pasta would lead to weight gain.

  • To stay on track, I treat my diet as ; Eat healthy when I can, if something comes up like going out for dinner, I just enjoy the dinner, then add more cardio in the next gym session

  • Them parents with that morbidly obese 4yr old were infuriating! Don’t have kids if u cant raise them properly. They need & crave boundaries, discipline, exercise & healthy food. Just say NO to the chips!

  • He looks like a lovely wee boy and quite a character,very bright and manipulative.They need to substitute something else for food.Love is not spelled FOOD.

  • When you’re a an online fitness guy, this is your job so training and diet is your job Much easier to stick to it than the average person

  • Hello there, I want to know if Custokebon Secrets, will work for me? I see many people keep on talking about this popular weight loss secrets.

  • I don’t have a probleme with my body. I worry that no one will love me, and that people will bully me! I grew up in an environment were I was constantly bullied.

  • It still surprise me, how a lot of people don’t know about Custokebon Secrets, although many people get great results with it. Thanks to my mate who told me about Custokebon Secrets, I’ve lost crazy amounts of weight by using it without starving myself.

  • i am so insecure of my body to the point where i avoid going out and i have cried like 30 times in past 2 weeks becsuse I am going on holiday and i don’t want to wear a swim suit and shorts because i am too fat and the only this I wear is black leggings and hoodies becsuse they hide my body, i have gone through phases of ED

  • Heyy, amazing video!

    I would really love if you could cover the topic about BONES and the science behind it.

    You know, In terms of strengthening, and even making them bigger.

    What are the training routines you would recommend?

    What are the foods you would recommend?
    What should one avoid if that’s one of his goals?

    There are some crazy Chinese guys that break stones and bend metal object with their legs and I just wonder how come they achieve such feats?

  • Ok i feel bad for cobes that not the right thing to do to him he wanted to everything in cool not cool and why do you guys hate him stop making him spin the wheel you jerks

  • I had a friend who had his first chips at like 14 years old or something. He’s a great cook, too, every time I visit I learn something new.

    I’m not fat and have never really been, I ate really little as a child. It even went as far as me being nutritionally deficient for quite some time, I had to get my blood tested every month because of my low iron presence in blood.
    Looking back, I wish I wouldn’t have been raised on McDonalds, white toast with jam and noodles almost day in and day out. I’ve heard of studies of children and how they develop more poorly when being fed fast food, mentally.
    I loved vegetables ever since I moved out and found a new world for myself that I was never shown when I grew up. I had to find it for myself.
    Something hurts every time I see my little bro gorging on boxes of donuts. My mother keeps rebuying them and asking if he wants some, almost begging him to “eat anything!” when we walk past them in the store. He spends all day playing games, far more than I did as a child, getting up at 6 in the morning on the week ends so he can play 4-5 hours until my parents get up, continuing to play for probably 5-6 hours after that, which he also would do after school.
    I’m pretty sure he’ll be an addict when he’s older. It hurts. My parents are not mean-spirited, but uneducated and refuse to listen. They mean well, they like our smiles, but it still hurts.

    Parents, be more cautious. Please.

  • Any processed “food” is actually not a good and if actually a drug. Nobody gets fat from reading too much food. These kids are fat mostly because they are born drug addicted.

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  • Now I feel a little grateful for my parents not being able to afford these fancy kid friendly junk foods. I grew up on cheap whole foods cooked at home and I have managed to keep that habit.

  • Why is it that parents have a problem with watching their kids cry for silly things ��. I would have left him on the floor, he’s learning that his behaviour will always get them to yield imagine when he’s older

  • Why didn’t I know of these walking exercises sooner?? I have huge legs and walking is supposed to be really beneficial for that however I hate walking outside (self conscious) so I’m hoping this works as a good substitute for that

  • There’s also a Facebook group if you would like to see more fitness inspiration. It’s “Bullet Journaling for Fitness” if you don’t want to click a link. https://m.facebook.com/groups/2048813235378095

  • First day doing this and I feel SO GOOD. Time to lose that 10 lbs of sourdough bread from this spring/summer am I right? Can I just say that your videos kicked off my journey last year and I went on to lose 55lbs. I managed to maintain my weight for months and just started to lose again when the pandemic happened and then I sunk into depression. I’m still feeling low but I’m trying to fight back, and i am so happy i did this today. Thank you! ❤

  • It probably started with lazy dumb parents that left it for the kids to eat all kinds of junk food, and then they did not know how to deal with a crying child so the would give that child anything to shut them up!!!!!!!!!

  • Parents playing the victim card part 4562541.
    Also: when are we going to realize that letting your child become so fat is as bad as starving them? Either way, you’re killing them!! People with obese children should be prosecuted for child abuse.

    On a lighter note: can we all take a second to admire that little girl’s artistic skills? ( 28:22) Goddam!!

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  • Eating this convenience and junk food crap as an adult and become overweight is just stupidity and lack of interest and/or education

    But: Feeding your child to obesity is murder. They will have a dramatically reduce life expectancy and might suffer from severe metabolic diseases from an early age on.

    Nestlé, Kraft, Pepsi (the list goes on) are the Nazi regime ordering the genocide of your offspring. But you are their SS officers committing the crime.

    I am German, I recognize this shit when I see it!
    And the girl at 39:42 understood as well.

  • Jeff I love your videos. Do you think you could do a video about hemorrhoids? Science behind them, what causes them, how to prevent them when weightlifting, how to heal them without cutting back on lifting… etc.

  • Good workout to do indoors. I sweated more than expected for walking. Lol. I like the mix of exercises. Only thing I didn’t like is the lack of upbeat music the music is bland) But I just played some of my own music on my phone which helped.

  • Carry on with your dinner, kids will eventually be curious about what your eating….. But don’t just give in when they stamp their feet, he knows that’s always worked so until you show him it won’t it will continue. Good luck

  • you are the best Joanna Soh, am feeling so nice, my body flexibility is really improved, my body weight is coming down, my knee and back pains are getting better lesser and lesser each day I exercise. The fats are crying out everyday!!!!!! I love the work out alot!!!

  • damn rhese first parents are dumb as hell! Let him whine all he wants at some point he ll GET so hungry and eat exactly what you gave him!

  • For me, the most depressing moment is when the girl could not identify a whole potato. That’s absolutely insane, a failure of education.

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  • This isn’t just a faulty parenting. This is a much deeper problem. If the parents didn’t allow their kids to eat this unhealthy food they would find a way to eat it and even binge on it when their parents can’t see. This is a much deeper problem with a huge fault falling on food industry it’s goal is not to feed you, it’s goal is to make you buy as much as you can. And apparently it’s working.

  • I tend to walk a lot on vacations, so I take that as a workout, especially if I’m not on vacation for long. Other than that I give myself a bit of vacation too, food wise as well. If I go on vacation for a little longer I try to go running as often as possible or to do home work outs.

  • Hi jo its sharmin frm Bangladesh. Im following this workout last one month but my smart watch( mi) never show me 10000 steps in one set. Can u pls tell me 10000 is fr how many sets??

  • Is this chick for real?!?!?!?!?! My insecurities go way deeper than a simple “challenge” can fix! This chick is like 100 LBS! You don’t know the struggle. I wrote down my insecurities and now I not only feel them but see them and that makes it worse, thanks! If you don’t know what your talking about, you shouldn’t make a video about it. Thanks for trying though…..

  • Ty is the leader of the group and the youngest member of the group also. He should have coby and he should envolve him as coby and the other members of the group are bigger than ty. Manerless

  • Awesome video, Fun Fact DJ doesn’t go the Gym, The Rock makes the Gym come to him, his got his own private gym that get delivered by truck to wherever he goes, if you got the money then why not lol

  • I enjoy exsersize 5 days a week i eat healthy and control the size of my positions and thats how you stay healthy and slim my weight is 10 stone

  • My stomach and thighs they were never puffy or thick but I mean life throws us curve balls and I’m excited to love myself enough to work on it! It’s ok life hit me hard now it’s time to work it off

  • If you can’t afford to buy fruit and vegetables then at least save up to buy some seeds and grow them yourself. If you can afford to buy bottles of coca cola then seeds are within your budget. Don’t have a backyard? Grow them in pots. Don’t have time? That’s an excuse, it literally takes a few minutes to water them after you plant them. Looking after your health is of more important of an investment than anything. No excuses sorry! This is my opinion.

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  • I saw that a small jamba juice smoothie has an incredible 52g of sugar and about 300 calories (the fruit kind not the chocolate kind). Is this whole calories are different thing accurate? Is a smoothie then better than coke if it has more sugar?

  • Wow! Love this. Have started following her workouts as shown here and feeling like a bullet. Keep coming with gorgeous stuff sweets. Love ya♥️♥️♥️

  • Don’t reward bad behaviour with food
    It teaches people that a tantrumn gets you what you want
    Cause if a tantrum always has worked why not keep on with that attitude
    Setting that poor kid up like that just cause its easy… shit parent
    I don’t even treat an animal with such carelessness

  • Just fucking slap him and dont let him eat that trash,let him cry all he wants, no one fucking cares, discipline your child and learn him fucking respect, god these people are so retarded im losing brain cells

  • I used to work at that Golds gym and would use that exact squat rack, every night after I locked the doors I’de be training in a completely empty gym haha.

  • This is notoriously the toughest time of year for many people when it comes to fitness. How’s everybody’s training and diet going?

  • Today i start crying cause of my legs, i always felt insecure about them cause people always told me that they were fat and big, so that’s the reason why i never wore shorts, skirts or a dress, and now that i watch at this video i realize how stupid is let myself going down just because of my legs.
    Thank you sosososo much

  • Hi there, I want to know if Custokebon Secrets, will work for me? I notice a lot of people keep on speaking about this popular weight loss diet plan.

  • I’m insecure abt my body in general. (belly,thighs, calves, arms) But the questions being like “Why do u give this the power to make u feel less happy?” just answers for me with “I don’t”. I still say I’m insecure abt it because I wouldn’t show it to anyone like “Hey look at me, I’m fat” bcz I have expirience with bullying and my father telling me I’d make the world better if I was dead, but at the same time I personally dun hate my body. I just wanna change it and get healthier and fitter and dun wanna show anyone for now.

  • It is the first workout I have been doing continuously… feeling good….
    And loved the part where she says, sweat is your fat crying����..lol!

  • Hi Jeff! troubled schedule for a college student here in need of your advice. First of, very useful content! will I still gain muscle from 6hrs of sleep? or should I make my split a 2x per week of full body?

  • This will definitely be my next workout challenge for me. I have been on Joanna’s Low Impact Overweight workout and I am on my second week and I actually enjoy doing it. I want to challenge myself on my next workout regimen and I hope I can do this next. Thank you for these workouts Ms Joanna. I have loss weight already but more than the weight loss I actually am more active in my daily life and I just have more energy and I feel a lot better than when I have a very sedentary lifestyle. I have also been trying to eat a lot more healthier. Again thank you for this YouTube channel.

  • Seen this years ago, but it stuck in my mind that I should come back to this video. Never did. Randomly though about it and plan to use it

  • walking or hiking is about the only cardio most average people can stick with in the long run. I have done Hiit cardio style workouts before and while they work, I hated them and couldn’t keep the motivation to keep doing them. I also have never liked running or jogging. Going for a brisk walk daily for 4-5 miles a day is all a person needs in terms of cardio to get to a healthy lean body fat level.

  • I follow you for a little while now and I’m enjoying your videos very much. Just one thing.. Could you maybe please stop saying spread to a single page. A spread is two pages next to each other. It drives me crazy! ��

  • We used to feed the pigs to feed us…… Now we are the pigs…. and now they attact our children… how low can this go all for company greed…. I know inside their Heart these companies exist out of people. People with children…. instead of gym each week we should all learn food… real food… without barcodes.

  • As expert, I do think Custokebon Secrets is actually great way to lost crazy amounts of weight. Why don’t you give it a shot? maybe it can work for you too.

  • Its still surprises me, just how lots of people have no idea about Custokebon Secrets, although a lot of people get good result with it. Thanks to my mate who told me about Custokebon Secrets, I’ve lost a ton of weight with it without starving myself.

  • Everyone was shocked when he threw endgame and said “no” to jurassic park….And even i was
    Like why? Endgame is the greatest movie ever created

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