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Vanessa Goh

@heyvanessagoh

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Creative Director @vangohcreative @rogerthat_creative @vangohtothegym

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FAT LOSS explained below ⬇️

If you are chasing goals, exercise alone doesn’t change you.
You can exercise all you like, train hard, train heavy and train plenty but if you don’t eat right, you are destroying your goals.

Above is a guide to your MACROS

If WEIGHT LOSS is your main goal, increase the protein and lower the carbs and fats and remain in calorie deficit.

If MAINTENANCE is your goal you can enjoy your carbs and have equal amounts of protein and fats and you can stick to a calorie amount that suits you depending on your activity levels.

If MUSCLE GAIN is your goal, go high protein, high carb and less fat. For those wanting to gain muscle, you can actually eat more but be mindful if you don’t want to look too bulky!

The tricky equation is FAT LOSS especially if you want to lose weight, lose fat and have some lean muscle. A fat loss graph isn’t shown but your macros should be high protein , moderate carbs and moderate to low fats and you need to be in calorie deficit ( a few more calories than weight loss and a little less calories than muscle gain!! ( I did say it was tricky 😊 ) This is when a dietician becomes your friend because no not one rule fits all.

Even though muscle gain and fat loss appear similar , the mechanics are different. Fat loss requires shrinking existing energy stores whilst muscle gain requires building and repairing new tissue.

As mentioned, not one formula fits all when aiming for specific goals, hence the varying percentage brackets.

The above graphs are just a guide and if in doubt always ask a qualified health professional for advice (eg a sports dietician )

#diet #macro #macros #personaltrainer #gym

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#personaltrainer #exercisefun #exercisemotivation #squats

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Workout of the Week with one of my clients, Vanessa!
The workout is one minute of exercise followed by one minute of rest! Repeat the same exercise 3 times then move onto the next exercise.

Go as heavy as you can with the weighted exercises - you have a whole minute to rest!

In this video the 6 exercises are:
Unstable bar ( chest )
Zercher Squats ( quads, glutes )
Lat pull downs ( back )
Cable Tricep kickbacks ( triceps )
Cable Curls ( biceps )
Battlerope ( a great cardio finisher 😅 ) 3 rounds of that hurt - but she did it well and was still smiling 😊

1 minute rounds work muscle endurance and tone the body whilst boosting metabolism., burn calories and fat too. The heavier you go ( with good form ) the greater the results !

#circuits #exercisemotivation #exercise #fitness #personaltrainer

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#dailymusclelighthouse otais bringing the party for this Malaysia Day’s #tabataparty 🥳 (@dailymuscle got so worried abt what we might be up to he actually did a spot check but of course we were angels for @kimbeleyyap 😇) #happyplace #whathappensintherainbowroom

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Looking back on all the fun and laughter we had at some behind the scenes shots with our fantastic team and friends. With you guys work is like play 🤓😚🤗💙 .
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#creativesquad #photography #spreadpositivity #behindthescenes #teamworkmakesthedreamwork #throwback #photography #productphotographer #lifestyleproductphotography #tabletopphotography #pursurepretty #pursueexcellence #friendships #studiolife #studiophotography #havingfuntogether #creativelifehappylife #creativeprocess #creatives

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Use your smile to change the world, don't let the world change your smile. 🤓
Side note, funny how I look like a happy kid going to school with my backpack 🙈⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#smile #sunshine #inspiration #motivational #notetoself #positivethoughts #empoweringwomen #lifestyle #inspirational #inspirationalquotes #qotd #quoteoftheday⠀⠀⠀⠀⠀⠀⠀⠀⠀
#creative #creativelife #creativegirlboss #liveauthentic #creativehappylife #flashesofdelight #thehappynow

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Playing with cupcakes from @buttercake_factory for our colourful flatlay! Happy 2nd birthday @creativelysquared! #cs_newbie #cs_two ✨🎉
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#flatlay #pink #pastel #mermaidtheme #cupcake #weekend #weekendvibes #weekendfun #instafeeling #instafun #pursuepretty #pretty #unicorn #creative #creativelife #creativegirlboss #cute #onthetable

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“Perfume is the key to our memories...” I want lots of memories then 😏
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#tgif #friday #fridayvibes #fridayquotes #fridaymood #fridaynight #weekend #weekendvibes #instacool #instagood #instafeel #instafeeling #instafun #pursuepretty #pretty #unicorn #creative #creativelife #creativegirlboss #creativepreneur #girlboss #roses #flatlay #diptyque #pink #flatlaystyle #petals #scents #memories

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It’s been such a privilege to journey with every single one of you that inspire us everyday, you are all winners!! #6weekschallengefinisherparty

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Thanks Rebecca from @shopandbox for introducing us to these amazing restaurants in Melbourne 😋🍴

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I’ll take a coffee with my sunshine ❤️🌹😘

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Get this Partea started 😘

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