VIP Personal Training

5 Foods That Have More Protein Than You Think💪💪💪

We all know chicken, eggs, and protein shakes are great sources of protein. But did you know some everyday foods can help you reach your protein goals, too?

1. Cottage Cheese…..25g protein per cup

2. Edamame ….18g protein per cup (cooked)

3. Plain Greek Yogurt …17–20g protein per 6 oz

4. Lentils….18g protein per cup (cooked)

5. Pumpkin Seeds….8–9g protein per ounce

Why does protein matter?

Protein helps build and maintain muscle, supports recovery after workouts, and helps keep you feeling satisfied between meals.

And especially as we get older, getting enough protein becomes even more important for maintaining muscle and strength.

What’s in your glass? 🍸

Yesterday we talked about eating out… now let’s talk about what’s in your glass 🍸

If you’re having a drink and want to keep the calories a little lighter, here are a few simple choices:

🍋 Vodka or tequila with club soda and a squeeze of lime or I personally enjoy a few orange slices in mine is around 100 calories with a single 1.5-ounce pour of 80-proof liquor.

🍷 A 5-ounce glass of w**e: roughly 120–125 calories. A generous restaurant pour (a holiday pour 😉) can be much more!

🍺 A 12-ounce light b**r: around 100 calories, depending on the brand.

Watch the extras—sweet mixers, syrups, cream, and sugary rims can add up quickly. And regular tonic has sugar; club soda doesn’t.

Yes, you can go out to dinner, eat well, and have a glass of w**e. 🍷

A few things I look for when ordering:

• Start with protein. Fish, chicken, or a leaner cut of beef like filet or sirloin are easy choices. I’ll skip richer cuts like ribeye or dishes loaded with bacon or sausage. Usually pork & ham is a no go for me as well.

• Add vegetables. Ask for them steamed or sautéed with olive oil instead of butter.

• Keep the salad simple. A side salad is an easy add-on. I ask for dressing on the side (Balsalmic) and go light on the croutons and cheese—or get those on the side, too.

• A baked potato is a great side option too. I also look out for extra sauces, since they can change a dish more than you’d think.

I tend to pass on the bread and pasta when I go out, but that’s my preference. Everyone’s choices will look different.

Healthy eating shouldn’t feel like a restriction.

One of my favorite things about my job is watching people realize they can do more than they thought.

The weights are part of it. So are the laughs, the encouragement, and having people who are happy to see you walk through the door & others who cheer you on when you crushing it 💪

New month. A chance to check in with yourself. 🍂

How do you want to feel by the end of October? Stronger? More energized? More at peace in your own body?

Pick one small thing you can do for yourself today. A workout, a good meal, a walk, or some much-needed rest… it all counts.

The life you want doesn’t appear all at once. You build it in the choices you make for yourself, over and over again.

That might mean lifting weights. Eating a meal that actually fuels you. Consciously drinking more water, adding in healthy supplements Taking a walk. Or Resting when you need it.

After 15 years of training people, I still believe the most powerful change is when you start seeing yourself as someone worth showing up for. You take the first step and by taking that first step eventually that becomes a habit when you continue to repeat  and add in more healthy first steps

You don’t have to have it all figured out. Start where you are. 🤍

Fitness after 40 isn’t about trying to look 25.

It’s about protecting your strength, confidence, energy and independence for the years ahead.

Fifteen years of training women has taught me this: it is never too late to become stronger, but your approach may need to change.

Well this is pretty cool… 🖤

I was recently approached by Voyage Pennsylvania to share my story and the journey behind VIP Personal Training.

15 years, a lot of life, a few unexpected pivots, and so many amazing clients later… I’m incredibly proud of what I’ve built and even more grateful for everyone who has been part of it.

Meet Margo Kloster of VIP Personal Training Today we’d like to introduce you to Margo Kloster. Hi Margo , so excited to have you on the platform. So before we get into questions about your work-life, maybe you can bring our readers up to speed on your story and how you got to where you are today?My journey into personal training started [.....