Vigeo Health & Fitness

Vigeo Health & Fitness Vigeo Personal Training specializes in helping people over 40 Feel Fit, Healthy, and Strong

06/10/2026

30g of protein can look very different depending on what you’re eating.

You can get roughly 30g from sardines, tofu or edamame, but the amount of food you need to eat for each one is quite different.

This refers to protein density, which is how much protein you get for a given amount of food.

Why does this matter?

- More protein-dense foods make it easier to get a decent amount of protein without eating a huge portion.
- Less protein-dense foods can still be good sources of protein. You just need a larger portion to get the same amount.
- And you don’t have to choose one over the other. You can mix different protein sources depending on what you enjoy and what fits into your meals.

So if you’re trying to get more protein into your diet, don’t just ask, “Does this food contain protein?”

Also ask, “How much do I actually need to eat to get enough?”

Knowing how much protein each source can give you can make it easier to plan your meals and hit your protein intake.

Even if the workout has you feeling 🏋️‍♂️😮‍💨...Always remember to ✌️😁!
04/10/2026

Even if the workout has you feeling 🏋️‍♂️😮‍💨...

Always remember to ✌️😁!

02/10/2026

A big part of what makes our gym so special is the community.

Here are some more moments that we loved.

Welcome to Episode 4 of Moments at Vigeo. 💛

01/10/2026

It’s fair to say that most of us don’t move in completely straight lines all day.

You have to turn around to reach for something. You step to the side to avoid someone. You bend down to pick something up. You might lose your balance and have to catch yourself.

But a lot of the exercises we do in the gym are pretty straightforward (literally). You squat, you push, you pull in one direction. And while those movements are important, they don’t cover everything your body has to do outside the gym.

That’s one of the reasons we use 3D Maps (developed by Gray Institute) at Vigeo.

It gives us a chance to get our students moving in directions that don’t always come up in a typical strength exercise. We can see how they move, work on areas that need more attention, and gradually get them more comfortable with movements that they actually use in everyday life.

We still want you to get stronger. That’s a big part of what we do.

But strength is much more useful when you can move well enough to use it.

Training is serious business.We’re serious about getting a good workout in for you, and we’re just as serious about maki...
29/09/2026

Training is serious business.

We’re serious about getting a good workout in for you, and we’re just as serious about making it fun and sustainable for you. 😉

We often hear many reasons why people are against starting strength training as they get older. Feeling scared about get...
28/09/2026

We often hear many reasons why people are against starting strength training as they get older. Feeling scared about getting injured, worried that they’re too unfit to start, or thinking that it’s too late for their joint function to improve.

It’s understandable to feel like we need to be more careful with our bodies as we age. But most of these concerns can be worked around.

You can adjust the exercises to suit your current ability and level. You can start with what you’re capable of. You can build up gradually and challenge yourself without pushing your body to its limit.

Don’t let these concerns stop you from getting stronger.

Strength training actually becomes more important as we get older, not for aesthetics, but to live well. Start where you are, and build a body you want to live in from there.

28/09/2026

Going to the gym regularly is a great start for a lot of people, but if you want to make progress, there are two rules of thumb to follow:

1. Choose exercises that actually match your goal
2. Learn how to perform the exercises with proper form and technique

You can work hard three times a week and still make very little progress if your training lacks structure, or conversely if your technique isn’t quite right.

Effective training comes down to doing the right things, and doing them well.

Train smarter so your time and effort in the gym actually move you towards your goals.

Everyone has their own programme, their own space, and their own pace.You might be working on your squats while someone ...
24/09/2026

Everyone has their own programme, their own space, and their own pace.

You might be working on your squats while someone a few steps away is working on something completely different.

And while everyone is doing their own thing, there’s still plenty of conversation, laughter, and familiar faces around the gym.

That’s what a typical day at Vigeo looks like. You get to focus on your own training, without feeling like you’re training alone.

24/09/2026

A lot of us think about our muscles in terms of how they look. For some, that means training muscles like the glutes to build a bigger, stronger-looking bum. And there’s nothing wrong with that.

But as we get older, what our muscles can actually help us do becomes a lot more important than just how they look.

Your glutes play an important role in everyday movements, from getting up from a chair and bending down to pick something up, to climbing stairs and keeping yourself steady.

That’s why we want to train for more than what you see in the mirror.

23/09/2026

Your mala can be packed with “protein”… but that doesn’t mean every ingredient is a good protein choice.

Welcome to another episode of Eat Your Poh-tein.

Mala is one of those meals where it’s easy to pick a whole bunch of things that look like protein.

Fish tofu, crab sticks, luncheon meat, and pork belly are examples of such options.

But take a closer look and you’ll find that some are highly processed, while others come with a lot more fat and calories than you might expect.

So when choosing your mala ingredients, keep a few things in mind:

1st) Go for more actual protein.

Prawns, sliced fish and tofu are generally better options than heavily processed ingredients that contain relatively little protein.

2nd) Watch the fat.

Pork belly can give you protein, but it also comes with quite a bit of fat. Leaner cuts can give you more protein without adding as many calories.

3rd) Don’t assume everything that looks like meat or seafood is the same.

Fish paste, starch, added fats and other ingredients can make up a big part of processed options like fish tofu and crab sticks.

Mala isn’t the healthiest meal, but you don’t have to give it up completely.

A few better choices can help you get more protein without piling on as much fat and calories.

*Disclaimer:* “Better” refers to the amount of protein relative to added fat and calories. It does not mean that the other ingredients are inherently “bad” or that fats and carbohydrates should be avoided.

Address

6 Fort Canning Road
Singapore
179494

Opening Hours

Monday 08:00 - 21:00
Tuesday 08:00 - 21:00
Wednesday 08:00 - 21:00
Thursday 08:00 - 21:00
Friday 08:00 - 21:00
Saturday 08:00 - 13:00
Sunday 08:00 - 13:00

Website

Alerts

Be the first to know and let us send you an email when Vigeo Health & Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category