7 Tips – Accomplishing Your Fitness and well-being Goals in 2020

 

ACHIEVING YOUR FITNESS GOALS IN 2020 ������

Video taken from the channel: J ROCK FITNESS


 

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HOW TO GET FIT FOR 2020 | I saw more progress in 2 months than 2 years!

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7 Fitness Myths to Stop Believing: Diet, Training & Cardio | Joanna Soh

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How to Start a Healthy Lifestyle in 2020: Fitness + Goal Setting Tips that Changed My Life!

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8 Simple Ways To Improve Your Health Right Now

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working & studying from home | 7 tips for staying healthy & productive

Video taken from the channel: Rowena Tsai


Healthy eating habits are essential if you want to improve your health in the long run and become fit and strong. Make sure you eat a lot of protein, healthy fats, carbs, fiber, fruits, and veggies. Limit or completely avoid processed meals, sweets, drinks, and junk food in general.

Many have tried some fitness tips that never worked. Unfortunately, they seem not to be motivated to actually achieve their dreams in real life. But you have the opportunity now to realize your dream by getting started with the fitness ideas I’m about to release. Get it Done: Tips for Accomplishing Your Fitness and Health Goals Everyone has a goal. Whether it is to lose weight, get 20 inch arms, deadlift 605 pounds, or become a powerlifter.

This time, make your New Year fitness goals stick and achieve each one of them simply by following these seven fitness planning tips. There’s no need to wait until New Year’s Day to start a new workout plan. Now is the perfect time to get started on your goals. Achieving Your Fitness Goals. Breenun Keanu.

Follow. Whatever that health goal may be, there is only one thing common about it, to achieve it and make it come into reality. Many individuals.

7 Tips Accomplishing Your Fitness and Health Goals in 2018 Whether you want to have 20-inch arms, deadlift 605 pounds, or get in shape, we all have goals. If you don’t have any goals, I’d recommend creating at least 2 SMART goals for 2018 because these tips will help you accomplish. Medical Health Information.

Top Ways To Accomplish Your Fitness Goals This New Year. by Liana. on January 29, 2015. Every year, most people have one common New Year Resolution and that is to stay fit. But a large percentage of us, give up on this goal pretty soon and go back to our lazy ways. you can follow the tips and suggestions shared. 7. Goals Make You Feel Good. Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)!

The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!Home Sport 3 Tips for achieving your Health and Fitness Goals with a busy Lifestyle 3 Tips for achieving your Health and Fitness Goals with a busy Lifestyle May 07, 2020. Life has this sneaky way of slipping and throwing curved balls left and right. Life will always happen.

Health & Fitness; Food & Drink Life Goals Revised: 7 Tips to Nourish Your Mind, Body, and Soul Before 2020 Comes to an End slowly returning back to their normal lives and trying to fulfill.

List of related literature:

Released in 2000, the most recent edition of the Dietary Guidelines for Americans offers three basic messages to promote food and lifestyle choices that reduce risk for chronic disease: (1) Aim for fitness, (2) Build a healthy base, and (3) Choose sensibly.

“Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett, 2004

The 2015 guidelines focus on foods and beverages that help achieve and maintain a healthy weight, promote health, and prevent disease.

“Clinical Nursing Skills and Techniques E-Book” by Anne Griffin Perry, Patricia Ann Potter, Wendy Ostendorf
from Clinical Nursing Skills and Techniques E-Book
by Anne Griffin Perry, Patricia Ann Potter, Wendy Ostendorf
Elsevier Health Sciences, 2017

All the usual recommendations bear repeating—and should now constitute a daily routine—exercise regularly, walk as much as you can, eat less but eat more healthy foods, drink a lot of water (up to a gallon a day), enjoy good wine in moderation, and get regular medical, dental, and vision checkups.

“The Time Paradox: The New Psychology of Time That Will Change Your Life” by Philip Zimbardo, John Boyd
from The Time Paradox: The New Psychology of Time That Will Change Your Life
by Philip Zimbardo, John Boyd
Atria Books, 2008

The first three guidelines are: “Follow a healthy eating pattern across the lifespan; Focus on variety, nutrient density, and amount; and limit calories from added sugars and saturated fats and reduce sodium intake.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

This guide includes strategies, such as goal setting and self-monitoring, to establish healthier dietary habits in efforts to incorporate the behavior change component into weight loss.

“Abeloff's Clinical Oncology E-Book” by John E. Niederhuber, James O. Armitage, James H Doroshow, Michael B. Kastan, Joel E. Tepper
from Abeloff’s Clinical Oncology E-Book
by John E. Niederhuber, James O. Armitage, et. al.
Elsevier Health Sciences, 2019

In addition, midlife women should alter their diets to improve their overall health and should reduce health risks by decreasing fats, cholesterol, and salt; increasing fiber, calcium, and fluids; and attending to total caloric intake as metabolism slows with aging.

“Pharmacology for the Primary Care Provider E-Book” by Marilyn Winterton Edmunds, Maren Stewart Mayhew
from Pharmacology for the Primary Care Provider E-Book
by Marilyn Winterton Edmunds, Maren Stewart Mayhew
Elsevier Health Sciences, 2008

The 2015–2020 Guidelines use five overarching principles to build a framework for healthy eating, yet allow individuals to enjoy foods that meet their personal, cultural, and traditional food patterns (Fig. 1.2).1 Most people will need to make some changes or shifts in

“Williams' Essentials of Nutrition and Diet Therapy E-Book” by Eleanor Schlenker, Joyce Ann Gilbert
from Williams’ Essentials of Nutrition and Diet Therapy E-Book
by Eleanor Schlenker, Joyce Ann Gilbert
Elsevier Health Sciences, 2018

Strecher and colleagues (1995) advise that goals should be stated in terms of behavior (for example, exercise behavior and food intake) instead of health outcomes (for example, weight loss).

“Planning Health Promotion Programs: An Intervention Mapping Approach” by L. Kay Bartholomew Eldredge, Guy S. Parcel, Gerjo Kok, Nell H. Gottlieb
from Planning Health Promotion Programs: An Intervention Mapping Approach
by L. Kay Bartholomew Eldredge, Guy S. Parcel, et. al.
Wiley, 2011

The Healthy People 2030 goal is to “eliminate health disparities, achieve health equity, and attain health literacy to improve the health and well-being of all” (Healthy People.gov, 2019.

“Advancing Your Career: Concepts of Professional Nursing” by Rose Kearney Nunnery
from Advancing Your Career: Concepts of Professional Nursing
by Rose Kearney Nunnery
F.A. Davis Company, 2019

The goal was listed as “promote health and reduce chronic disease risk through the consumption of healthful diets, and achievement and maintenance of healthy body weights”.

“Public/Community Health and Nursing Practice: Caring for Populations” by Christine L Savage
from Public/Community Health and Nursing Practice: Caring for Populations
by Christine L Savage
F.A. Davis Company, 2019

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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114 comments

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  • Hi Rowena and the sweetest potatoes fam!
    This is the very first video I came across after rewatching a bunch of videos from bestdressed, CozyDay, The Bliss Bean, oh no Nina, and linh truong as I finally got around to accomplishing my tasks today. I am happy to say I am instantly in love with Rowena and her soft voice, her adorable silly moments, and the overall comfortable aura she has projected in this video. I hope you can all accept me as a fellow potato fam, as I begin a Rowena Tsai marathon and listen to her amazing podcast voice.

  • Take everything in moderation�� I agree 100 percent ��. Over dieting is bad. There has to be balance in everything�� this is very educating thank you.

  • What did you study or majoring at? I am now going back to uni taking Master, it’s a challenge to study full time while earning money too ��

  • Hi, lots of thanks for all your videos, I do have a problem, I lost 4.5 kgs in 3 months but am not losing anymore,I am 53.5 kgs now, besides I still have fat under my arms,backs,sides nd belly, but I am not losing anymore, can u pls help

  • Thank you so much for this video! It’s so important to not neglect our inner selves and our true feelings, and thank you for the laughter with some of your quirks ��

  • your videos are literallyy so positive and calming to me. even though i’m not the best at being balanced, your videos make me so so happy. i just recently found your youtube channel and i. am. obsessed. you are so underrated and deserve much more recognition because you help so many people out, like me.

    also, your voice is asmr to my ears, it’s so calming and soothing and ily <3

  • I really like your videos, your voice is so calming. I always feel motivated to improve my quality of life after watching your video. hope you upload longer videos so that i can clean my room while hearing your voice. take care, stay safe.

  • I enjoy watching your videos about spiritual and mental gains and the knoweldge you gain from books that you share. I have really enjoyed watching those videos and rewatching. I actually have one of your videos hand wrote out and read it a few days in the week as a major motivation to keep me focused.
    But…I wanted to say…with all that’s going on…this video I too enjoyed…but in a different way….it was so relatable..wanting to break out of boredom, get a lil fit, act a lil goofy, getting those morning blues that linger through out the day…your humor was definitely uplifting and more inspiring to be positive and just let loose every once in a while.
    Thanku!

  • Can you also do a “how to make your own work out plan” throughout each week with sample exercises? And more strength workouts please! Your strength workouts are amazing! Really wish there’s more!!! ��

  • you said to check on your mental health first or you won’t be able to work well, and I thought to myself “what if my mental health is always bad no matter what I do?” and then you started walking around your apartment with your sticky note feelings all over your body and I have to say I have never done that so maybe I should…

  • unfortunately i still have to go to work but hopefully i can get approved for the new work-at-home program but this was still amazing for me since i’m an online college student. after watching this my husband and I moved our bed into the living room and turned our bedroom into the cat room/my new office/study space. He plays video games a lot so it’s nice to have a place where i dont get distracted by the constant lights and movement from the tv and i can just sit by the window and focus. having my own space for specific activities is amazing. I agree with some of the other comments, you should definitely make a podcast!

  • I´ve been home for 40 days and at the beginning I was productive at work and my studies, the last two weeks this started to worsen and I feel constantly ovewhelmed because I have so much to do and I feel I do so little on a day. My morning and self-care routine have improved though.

  • This kind of lifestyle isn’t for everyone. Being fit is fine, staying active and in shape is fine, but some people take it way too far.

    Those are called….
    “fitness freaks”

  • Thank you so much for all the advices, I just want to ask you a question I’m working out every other day and I workout from 1 and half hour to 2 hours is it ok to do that?

  • Wow. you really gave me lots of tips about how to be myself and to be present. I should create new habit to open my morning, just like your washing face routine. I’m bad at English though, I’ve been always grateful for your lovely videos and messages. >.< 일과 휴식의 스위치 확실히 끄고 켜기, de-loading 타임 가지기, 게으름 존 가지기:0

  • Thats true. I’m over whelmed by watching different videos about weight loss.
    Lead me to frustration. Confusion.
    But I love doing your workout. Hell to others so called knowledge.
    Thank you for this new vid. It helps… gives me clarity… ❤❤❤

  • This is such great information! Thank you for sharing, I always get clients asking me to help them lose weight on specific parts of the body and not others, they don’t realise it has to be from the whole body and this is something that everyone should know. Love your videos and appreciate you sharing your knowledge and passion xx

  • Words cannot describe how much I love you Rowena ❣
    You helped me so much at the beginning of 2019..I am lost again..but I will..I don’t know..I am giving up…but I cant I jist cant givr up

  • I missed you so much that I watched some of your older videos and I am slowly started to get in to fitness but I am starting with stretching but then I am going to get into real workouts

  • I recommend drinking some water before you eat and you’ll eat 44% less food than people that don’t and you may his be thirsty not hungry so drunk before you eat

  • This was so impactful, especially the part about truly feeling your emotions, emotions need motion. Thank you very much for creating this.

  • You‘re such a positive person☀️���� Your videos make me happy! I‘m also training for my first half marathon in april! Have fun and enjoy the journey��������‍♀️

  • Me: meticulously plans out my daily routine

    My family: hey let’s go do this fun thing that is 100% going to distract you all day that I just decided we should do right this minute!

    Me: but my routine….. goes anyway

  • Thank you for this. I just feel like I’ve been doing nothing right, but that isn’t true. It’s just really tough for me not working and not being productive at all. I’m just sitting in my room developing horrible habits. I hope I can improve day by day. This gave me some hope.

  • I love the corner idea, but I struggle with this because I live in a studio apartment. I don’t have much room for large surface tables. I have to share my kitchen table as my work space, my boyfriends (who lives with me) work space, and an eating space. The struggles are real. Ideally, I function best with a designated spot that I can set up and leave for breaks, eating, and more. Then come back to later to resume what I am working on. Until we move, this is unfortunately not achievable. If anyone has any tips, I would appreciate it.

  • I got an unpaid leave in my workplace, so here is my routine every grateful day (I was going to said every fckng day but oh well, we should always be grateful, aren’t we?)

    7am 8am: being a potato, watching YouTube or Netflix and scrolling Instagram
    8am 9am: get those sunshine outside and do laundry
    9am 11am: sleep. Yes. Sleep
    11am 12pm: learning my Chinese language. Let’s be true, it got distracted often
    12pm 1pm: cooking
    1pm 2.30pm: exercise
    2.30 3pm: freeee time before taking a bath
    3pm: taking a bath and having my lunchie
    3pm 6pm: being a potato
    6pm: dinner
    6pm 8pm: playing jigsaw puzzle. My new hobby in this quarantine period
    8pm 9pm: family time
    9pm 11pm: working on online job and learning language again
    11pm 00:00: simple yoga and stretches, pray to God
    00:00 3AM: free time, usually I’m watching YouTube Netflix or scrolling Instagram or surfing the internet, sometimes I read the book tho

    And that’s all
    Nothing special
    Everyday is like the same but let’s don’t forget to be grateful for the breath we took, for the house we live in, for the food on our table, for our parents family and beloved people around us.
    Don’t forget to help them who in need and always be a KIND POTATO ����

  • Your video has inspired me and motivated me so much that I have actually saved it to watch it when I start feeling unmotivated thank you��

  • Not being able to go to the gym is killing me. I hate running and working out from home and its honestly sending me on a downhill spiral imo.

  • You put so much work in all of your videos. Thank you for the consistency, the hard work, the researches, and everything. Take care!

  • this is my first video of you that im watching and ive already learned so much and i love your personality already, thank you so much for this!

  • I’m so excited that you got everything for the mile marathon. I know you said it was canceled but what if they did it virtually or just continue to track your progress to do it at home or in nature and make your own creative marathon steps and celebration. Just thought of an idea that could be really fun to see you do and watch. Thankyou Cambria. Love you.������

  • How are you doing Cambria with your half marathon goal? With all that Is going on in the world, I’d imagine it has been cancelled along with a lot of other events of that many people gathering. I’d love to know how we can support one another when our circumstances have changed and it’s out of our control. Sending lots of love to you and your family x

  • Thank you for all your tips! I loved the idea of a coach vs judge. Side note, your top looks so high quality like it won’t start piling. Is it available online? If so, would you share the link please? Thank you!

  • Hi Cambria! I wondered if you had any tips for healthily gaining weight and muscle? I’ve struggled with being underweight for my whole life and I haven’t been able to figure out what changes I need to make.

  • Omg, I love your channel! I found it by accident, but I believe by the grace of God �� We are so much a like in the way we think, I believe you are my sister from another mister! I’m in my baby steps for my channel and with technology, but I’m enjoying bringing positive and loving help to people �� You’re a fantastic example and inspiration!

  • A month ago I did my first half marathon (17 is my age) and I think it was so amazing to do! Good luck with your trainings and the half marathon ����

  • You never fail to motivate me ugh I love you!!�� Unfortunately I cannot sign up for this marathon but I hope one day I could run a marathon with you! That would be a dream come true!

  • i’ve been trying to find a workout that works for me, what would you guys suggest? what’s your favorite type of workout/physical activity?

  • I just love how positive you are through this journey! You are so right! We are our own worst critics. But what if we reversed that and became our own best cheerleaders/coaches? We could literally change the world just by how we think of ourselves. I mean I was literally thinking yesterday with Valentine’s Day how horrible I have been to Jesus in my life and he still calls me daughter he still loves me 100% and he still gives me the best for me. Now if God can treat me like that and think literally the world of me why can’t we do the same for ourselves? Love this video Cambria you are such an inspiration ♥️

  • Thank you for this talk, Cambria. I really needed it. The tips you shared can be used in all areas of life. I wish you the best as you go for your first half marathon!:D God bless!:D

  • Cambria, plz watch this. Nike is associated with bad influence…. https://www.youtube.com/watch?v=qBwtCf2X5jw
    https://www.youtube.com/watch?v=VYvhKDHsWRE
    They are associated with not supporting women
    I knw you didnt know.

  • Don’t promise something you can’t deliver. You show up do a video or two and then disappear from you tube for months and then come back do another etc etc

  • If spot reduction were possible, I would not have a 46″ bust. That’s always the last place I lose weight. It melts off my thighs so fast but my chest is always the last place to go. My bra size goes up when I lose weight off my ribs/back.

  • This video has a super easy and clear structure to it, allows me to quickly view all the points. Furthermore, it’s really detailed and that’s so helpful.

  • HA I legit just bought those shoes!! (in purple, but almost got the white!) I’m training for a 10 mile race and was SO skeptical of nikes because in the past they’ve given me no support and messed up my ankles, but the guy at the running store said he was shockingly surprised at how much he loved them after he really didn’t want to love them!

  • That was some powerful words.. I could just feel how passionate and genuine you are in sharing these messages. Did strike a chord. Another great video by the way. I’ve been waiting for this!!!

  • Such an inspiring video!!! I’m just starting my fitness journey for the upteenth time and I’m definitely not letting my failures from past attempts carry into my present. Now I definitely need help with the judging but I will get there.

  • I always love your videos. So much positive light shines through. I love your outlook on life and I love that you include spirituality in your videos and talk about the deeper meaning behind living a healthy life style and being happy in the moment. I ALSO LOVE the quality of your videos <3

  • I love the idea of thinking of ourselves as an encouraging coach versus a judge. Also, I think the analogy of our brain like a computer that needs to be updated was powerful. Thank you so much for sharing your experience and knowledge. God bless you!

  • I LOVE this!!!! The being a coach to yourself is so good! I saw someone share the other day saying “I get to…” instead of saying to yourself “I have to…” or “I didn’t do…” So now even if I have a not so great run or not so great workout I can say “I get to workout and I get to run!” Just that little word change can make such a huge impact!! ❤️

  • Thank you for this <3 yesterday, I stayed in bed doing nothing all day (my back hurts now lol) and I felt so sad because I got stuck in a horrible headspace but I have been watching your videos and they are very encouraging so thank you

  • You literally just hit every single conversations I’ve been having with my friends and explained it so much better than my mind could’ve interpreted thank you

  • YAY!!! So excited to watch this video! Thank you, Cambria, for uploading this, your videos are always so encouraging! Sending you love from Iowa!

  • i know longer doesnt mean better, but how do you know for sure that it doesnt mean worse either? i “”train”” for a few hours in the morning, however currently i experience almost no fatigue or muscle soreness. im not doing anything very intense, but i am training for longer

  • Hi Joanna. I am 21 years old and a vegetarian. I mostly do yoga as my workout everyday but I still suffer from back sprains especially my sciatic nerve. I just got rid of am year long sciatica a couple of months back and it’s back again by doing one improper squat.
    Even though I don’t go to the gym do you think I can perhaps consume some type of protein powder to help myself with proper protein diet? Especially for my sciatica.

  • Very informative video for fitness purposes and goal settings. These things are most important to focus. Thankyou so much for bringing these amazing things. Helps alot

  • Hey Ms. J! It’s me (again). Just wanna ask, when’s the best time of the day to workout during IF? Is it before breaking the fast or during fasting or during eating window?Any idea?

  • Ahh I loved this!! I have been wanting and planning to run a half marathon this summer… but have been recently doubting myself and been scared to sign up! This encouraged be so much and I can’t wait to watch your journey!

  • Thank you so much for your advice it’s really very helpful for us I follow each n very video of urs and I m working on it I have lost 1.5 kgs it really makes happy…. I have been watching your workout videos past 1 n hlf yr I really love ur workouts and explaining format thank you so much. We request u to do more such workout videos Joanna thank you ��

  • this isn’t much but i love how she said “significant other” and not “boyfriend” or “girlfriend”. non-binaries need some love too!
    (i’m not non-binary but i just liked this small detail-)

  • I’m a new subbie I literally found you this morning and have been binge watching all your videos I love your energy and your wisdom you have to offer on maintenance of emotional and mental health, I suffer from depression and your Videos make me feel at peace while also giving me great tips…thank you do much for your content!❤️

  • Hi Joanna, I love your videos and am an absolute fan… I had a question is strength training the same as weight training? Is it OK to train with just body weight first? Thanks!

  • Hey joanna! I have been following since a year and noticed major changes. I have lost almost 10 kgs and I am not looking forward to lose any more but to tone myself up. I want to build up muscles but hitting gym isn’t possible for me. How can I make it up?

  • In india I eat whitr rice everyday and I have to eat a lot bcoz of my parents, if I do workout they would say don’t overwork, I can’t make smoothies and eat healthy in india being in a middle class family������

  • I eat a standard asian meal everydaywhite rice, vegetables and fish at lunch and dinner. But I also like to have milk tea everyday and no fruits!! T-T No matter how much I try to eat fruits, I just cannot bring myself to eat them. It makes me want to vomit even the smell irritates me. T-T can anyone tell me why is that? am I the only one who doesn’t like eating fruits? I know fruits are essential for keeping a healthy mind and body but I just can’t eat them….

  • I am now super thin… my friends noticed my shape became so slender like those Kpop boys. Looking very thin is not great. But I just wanted to EXPERIMENT with diets… But diets dont ever work… Unless you have 2 things in your mind. Id share those in a video, when I get used to looking so thin. Right now, I’m so thin. I look like a Korean boy/girl.

  • Amazingly useful!!! I’ve been working out for 2 hours per day for 3 months. I of course had good results. But eventually i lost interest since my office hours would not permit me to workout for such a long time. So i bounced back to 1hour workouts. Like you said, I’ve been spending more on my phone

  • You have no idea of the impact you are having on our lives. You are reaching ppl all over the world even myself from the small country Jamaica. Keep Grinding

  • Everyone just talks about loosing weight. There is hardly any video for skinny girls suffering from bloating n unable to gain weight. ��
    I don’t stress out and eat junk.

  • There is no second thought that why you are the best in this fitness industry and why entire YouTube loves you. The kind of knowledge which you have and moreover the way you portray things is simply marvellous. I really wanna thank you Zillion times for educating us.stay safe and keep inspiring #LittleInfo

  • Hii. What if I burn 1200 calories a day by workout and consume 1200 calories? Will I still be at calorie deficient because of the calories consumed during my rest time or do I need to reduce my calorie intake?

  • -You cannot turn fat into muscle.
    -You cannot eat whatever you want because you work out.
    -You cannot only do cardio and not lift weights.
    -You will not regain fat because you quit weights. Sedentary lifestyles, overeating and the like will cause that.
    -You cannot reduce weight in only one spot. Fat burning is a full body effect.
    -Eating carbs will not make you fat. Balance and moderation are key.
    -You will not get better results permanently because you work out longer. Sustainability is key.

  • I didn’t want to watch this video because I thought it was the average video about being productive while in quarantine… And after two months of being stuck at home I’m so sick of those kinds of videos because they just make me feel bad about myself: I’m at the point where I’m pretty much losing hope, I can’t really be as productive as I would like to be, I just can’t… But after hearing the first thing you said about feelings I couldn’t be more wrong! Thank you♥️

  • Right on great video and honest good job and yes clutter is very important and life clutter is surrounding us all over on the road at work and the goddam phone �� I’m 55 and didn’t have that growing up man you really nailed this video

  • Hi mam joanna!! How are you??
    I really love to see your videos and really love to follow u❤❤ mam i want your meal plan and workout for weight

  • Bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come. 1 Timothy 4:8, KJV

  • Honestly thank you for this video. I’m in the Army full time and I’ve also launched my first business and I’m only 19! I’ve been so stressed trying to balance everything with still going to work full time and having every other day off to dedicate to my online business which takes up most of my day. And today I was really upset that I chose to sleep for 6 hours in the middle of the day instead of working on my business which causes me to stay up super late knowing I have to work the next day. But you reminded me how important it is to make time for myself so I don’t get overwhelmed and also have time to get things done! Something was urging me to take at least 10 mins to watch one of your videos (which calms me everytime I do) and so happens this one pops up. Thank You so much Rowena!

  • Hi Joanna. I have ideal weight (49 kg 159 cm) but my lower body is bigger than upper. I want to make it balance with workout (not to lose weight). Do I need to deficit calories too?
    *By the way your strength training is my lovelyy routine workout!

  • you made my day with this video! hope you had a lot of joy creating those video scenes ��❤ thank u sweetest potato, have a nice day!

  • Hi..Im new in your channel..i find your videos so educating..I get know more on more about Healthy diet and Exercise..If you not busy..kindly make a videos about Intermitent Fasting i wanna know about this kind of diet…or what you called about it.

  • Maybe Señora Joanna has now less frequented uploading videos on YouTube! Yeah… she now focuses much on her fio app!… YouTube is now her SECONDARY platform!…

  • Hi Rowena!! Just wanted to let you know that this helps me so much! Thank you for all your videos; love your content! Also a subscriber of Beauty Within��. Big thanks for the link of the article on grief; to end it on ‘meaning’ makes more sense. What do you think of the drama, ‘Itaewon Class?’ Love it! All the actors and actresses in it are so good!Also a big fan of Park Seo-Joon hehe… Take care and stay safe!!

  • Hey j soh…I really like ur every fitness training and exercise videos….and I do follow them…but I get confuse what exercises should be done in a week…like should I do plank and squat for 30 days….then I should start a new 30 day challenge….or there should be exercises for every body parts…to be done in a week…can u plzz suggest me a week plan…so dat I can reduce more weights ASAP

  • Finallyyyy 2M subscribers������ I’m sooooo happy for you. Working out with you always feels like working out with a fitness freak elder sister. Congrats dear������Lots of love from India����

  • I’m really impressed by the knowledge n information u give on fitness n food..its so true n applicable..I have got such good results by following ur workout videos n the tips u give abt diet..u have an immense understanding of health n fitness.. keep making more such videos..a big thanks to u..love from Indonesia ☺️

  • I hope you can give us weight lifting workout for Upper and lower body… at home only using dumbells or barbel. Whatever ✌ ��
    Pretty please������������

  • Informative video �� I’d like to know though whether body strength would tone in the same way using weights would, for those who can’t use dumbells as much? I overdid the weights last week so giving them a break for now but I enjoy your body strength workouts! Also, is 6 days a week, 45-60 minutes each day too much? ❤️

  • You should clarify that the ‘Afterburn’ effect is only like 10-15% more from the workout, and not that it will keep burning the entire day.

  • I ve never heard u talk abt coconut flour and almond flour in any of ur videos I want to know if it’s ok to use them bcos I do use them.

  • Mam, currently I am doing your 10k cal burn in 30 days challenge.. can i do it 5-6 days a week? Or should I do it for 2 days a week?

  • Congrats on 2 million subs Joanna. Recently I have lost 12 kilos and I need to lose just 3 or 4 more. I’m a Malaysian teenage girl and I am wondering about how I can mantain my weight long term after losing it. What scares me the most is gaining it all back.

  • Great advice but on an unrelated note
    I just realised you look like Olivia O’Brien and I can’t unsee it wtf you guys are like long lost sisters!

  • I like how you are working on improving your health. �� I’m so excited for videos in 2020!
    Also can you do a video on how you can find balance your life?

  • Okay this is really random but I have the same lamp as you!!! I’ve never watched any of your videos until this one but I love it!! Subscribed:)

  • I’m new to this channel and I want to choose life. Trying to avoid Diabetes and learning how to play the Didgeridoo are my 90 day goals. Thanks for the video.

  • This makes me realize, I need to do this for me and not other people, even not my nutrition coach. He is a body builder and I am not. I just want my body to be able to keep up with my 3 and 6 year old nephews and to be there not only mentally but physically for them.

  • Not having adequate amount of sleep this days. But I’m trying to get involve in exercises. Thanks for pin point the fact that first we need is sleep.

  • I’ve had a crappy year so far as far as my health and fitness go. Thanks for a bit of a pep talk and helping me to remember that I need to do this for myself!

  • These are some really great tips, some I never even thought of. I’ll definitely be implementing some of these to make sure I keep up with my new year’s goals. Micro-workouts are gonna be huge for me since I’m am constantly busy with work, I’m gonna start doing them during my breaks instead of just sitting at my desk. And my best friend and I are going to hold each other accountable and make sure we don’t slack, it’s gonna be great having that support and knowing someone is going through the same things I am. Thank you so much for your help Dr. Balduzzi.

  • Yes, please ans your workout plan???? 1-Monday-total body strength
    2-Tuesday-abs and core
    3-Wednesday Cardio
    4-Thursdaylow impact workout
    5-Friday -strenght,core,cardio
    6-Satuday -Yoga
    7-SundayRest
    Please suggest is this right workout plan,I want to loose weight nd fat loss my age -27, Height -5.2,weight -69, please help me to workout plan

  • 10 Things described in the video will definitely bring change in 2020. You are a very good instructor. Thanks for your lovely video.

  • With your help, I know that I will start 2020 right. I’m definitely going to focus on these 10 things. And I’m definite going to continue watching your helpful videos.

  • A great instructor and make these workouts easy, but with big impact. Keep doing what you do.Also you helping me to stay healthy this year.

  • When Cambria pops into your subscription feed, you just know it’s gonna be an amazing day! �� But you don’t know how impactful until you actually watch it. I say this all the time for your videos, and I hope you’re not sick of hearing it: thank you so much Cambria! Your words are so powerful and I can feel you lifting my soul through the camera. Thank you for the motivation and the advice. I absolutely love your perspective on life! ❤️ I wish I could have ran into you when you were visiting the Nike hq! �� it would have been so amazing to give you a hug. So close, yet so far. Maybe next time I guess. �� can’t wait for your next video!

  • A lot of great info! Didn’t see you upload for a while. Lots of people at my gym need to see this video, they don’t start light. Then the quit early.

  • SLEEEEEP….it is so underestimated!!! Amen and amen. It’s almost become a fad, or “cool” to constantly be getting so little sleep. The body just can’t function right. And Nutrition. You really hit on the two biggest staples for health. Because exercise isn’t just about losing weight. It’s about getting healthy and being happy.

  • There’s tons of psychology here to think about and how to implement it into your life. But I love the central point of feeling the ‘now’ and bringing more mental motivation and reflection into our life. Will take a candid look at your points and do a bit better this year!

  • Great tips! Totally agree with you on taking a break from social media and media in general. I think it drives negativity and makes you less motivated to focus on yourself! I will definitely re-watch this vid to keep me pumped!

  • Joanna plz answer my question ��.So my question is that if we had cornflakes milk and a banana in breakfast. Is it perfect for a diet??????? Plz tell me coz ur workouts really work. And I want to be totally slim ��������������

  • well made compact list of focus items to boost your new year health and fitness goals, right diet plan and sleep makes sense as being the foundation to base your health plans on, excellent share.

  • Awesome message as always Dr. A! Your comments on micro workouts brought to mind something similar I heard about recently, Non-Exercise Activity Thermogenesis (NEAT), and the benefits of simply moving more.

  • I didn’t believe the importance of enough sleeping until I got sick recently and decided to listen to my doctors to get at least a 7-hour good sleep every night, No cell phone in the bedroom at all! and now after 2 months, not only I recovered but I’m losing weight slightly but consistently! so guys, don’t underestimate enough sleeping. Thank you, Dr.

  • Great message as always. The Power of Now is a key concept as you mention. I also agree innner drive and motivation is fundamental to healthy habits. That’s the divide I think exists so greatly. Happy New Year