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Viviane Hoeger - Health & Nutrition

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Viviane Hoeger - Health & Nutrition

A healthy lifestyle is not about strict limitations, staying unrealistically thin, exercising to exh

23/10/2025

“But she eats ice cream?!” 🍦🤯

Just back from a trip to Sicily — where I enjoyed incredible food, beautiful wine, and yes… plenty of gorgeous gelato.

As a Fitness & Nutrition Coach, I get asked all the time if I “allow” myself treats. Many people assume I live on salads — but the truth? My diet is balanced, not restrictive.

I eat plenty of colourful fruit and veggies, yummy bread, different protein sources, and good fats. But I also enjoy the occasional gelato, pizza, or glass of wine — guilt-free.

Because a healthy lifestyle isn’t about perfection; it’s about balance and sustainability.

Intuitive, balanced eating doesn’t mean “eat whatever, whenever.” It’s a smart, evidence-based approach that helps you fuel your body according to your unique energy needs, habits, and goals.

At the end of the day, a healthy relationship with food matters more than following the “perfect” diet. ❤️

21/10/2025

At 45, muscle is earned, not given. Start lifting like your body depends on it - because it just might.

30/09/2025

When balance meets resistance, you build more than muscle - you build resilience 🙌.

For women in perimenopause and beyond, this means steadier steps, stronger bones, and freedom to keep moving with joy 💜.

19/09/2025

✨✨Friday feels ✨✨

17/09/2025

💜 Balance Training: Your Future Self Will Thank You!

Not as flashy as deadlifts or Turkish get-ups, but balance training is essential during menopause.

As women age, their risk of falling increases, and even the fear of falling can lead to an increased risk of falling, often culminating in decreased overall physical activity, and over time, this can also contribute to:

‼️ increased risk of lifestyle-related diseases
‼️decreased physical capabilities (e.g., strength, balance).
‼️decreased confidence, self-efficacy, and wellbeing.

💜 Reducing the risk of future falls can be LIFESAVING.

BALANCE training = DIMINISHED risk of falls = more FREEDOM to live life on your own terms 🙌.

The best time to start? NOW! Add balance and agility exercises to your routine—it’s an investment in your health and safety.

❤️

12/09/2025

Strong arms, happy heart, upside down view for a fresh perspective 🙃💫.

📸:

03/09/2025

The secret is… there is no secret.

Consistency beats intensity.
Progress beats perfection.
Fundamentals beat fads.

- Slightly adapted from one of those inspirational quotes one finds online 😜. Unknown author -

27/06/2025

Enjoying a walk in the forest with 5 extra kilos in tow for better health and longevity 🙂!

One of the primary benefits of wearing a weighted vest is maintaining bone density and strength. Plus, they make up for the fact that I cannot bring myself to do any running at the moment 🫣.

As we age, our bones can become weaker and more susceptible to fractures, especially in women during the in menopause experiencing a decline in estrogen levels. By adding extra weight to your body during weight-bearing exercises like walking or strength training, you create a greater impact force on your bones, stimulating them to grow stronger and denser. This may help to reduce the risk of osteoporotic fractures.

In addition to improving bone health, weighted vests can also enhance muscle strength and endurance. The added resistance the vest provides forces your muscles to work harder during exercises and other activities including household chores, leading to increased muscle activation and growth.

This is particularly helpful for women in the menopause transition, as they often experience age-related muscle loss, which can impact mobility, balance, and overall physical function.

25/06/2025

Do you have locked up hips? Tight hamstrings? A stiff lower back? If so, the Science of Stretching® can help.

The Science of Stretching® is a targeted mobility training method that works to open up your body. A simple, science-backed approach that is effective for everyone.

☀️ Join us at a gorgeous Horgen rooftop on SUNDAY, 6th July for an introductory session that will bring breathwork and stretching together for a relaxing yet invigorating morning.

No experience required, super stiff people are welcome 🤗

12/06/2025

Dive into summer feeling balanced & relaxed ☺️!

Join us for a relaxing morning of stretching and breathwork with beautiful views (weather permitting), great conversation, and my famous banana bread 😂!

🗓️ SUNDAY, 6TH JULY
📍Gorgeous Rooftop in Horgen (address shared after booking)
🕒 08:45-10:30
Your investment: 39CHF

I am always looking to develop my skills, and I have been working hard towards the completion of my YOGABODY® ‘Breath Coach’ 🫁 and ‘Stretch Coach’ 🧘Certifications.

And I am super excited to celebrate my newly acquired skills with you!

Hope to see you there!

Viviane and Ola xx

27/05/2025

Regularly doing squats and deadlifts come in handy when you need to load up tires 🛞 into your car for the bi-yearly swap - a requirement at our beautiful Switzerland 🇨🇭.

Strength training is all about enabling you to do functional tasks like this one. Of course there’s no shame in asking for help, but it feels pretty awesome to be able to (safely) do it on your own 💪.

Do you lift your own tires into your car?

21/05/2025

When Diogo from .official first reached out asking whether I’d come to his podcast to talk about menopause I was beyond thrilled.

Let’s face it - menopause is still a ‘we don’t talk about Bruno’ kind of subject amongst females, let alone males.

Yet, here was someone’s son and partner, and no doubt a friend to many females, who wanted to have an open and candid conversation about menopause - what it meant; how it might impact relationships;
what men could be doing to better support the women in their lives during this transition period; and what challenges and opportunities from an overall health perspective, women may be presented with during this very normal transitional life period.

Sure I want to live in a world where this wouldn’t be a big deal, but for the moment at least, this is a pretty BIG freaking deal. We need more Diogos! We need more conversations about menopause!

And then excitement quickly turned into dread when he told me that the podcast would be done in German 🤣. My first instinct was to decline. Surely my German wasn’t good enough.

Following some reflection, and many self-deprecating jokes about my German language abilities … I went for it. Getting out of our comfort zone is never easy, it takes practice. It takes getting comfortable with feeling vulnerable, and not being ‘perfect’. I struggle at it. But I am also constantly working on it.

In my assessment, the opportunity to talk about a subject that’s still so often overlooked outweighed my fear of not being good enough.

Here it is, and I am damn proud. Have a listen (if you understand German 🙃) and let me know what you think. Let’s keep the conversation going!

🎙️The full episode can now be accessed via YouTube, Spotify and Apple Podcast.

Follow .official for the link to access!

Adresse

Bönirainstrasse 12
Thalwil
8800

Öffnungszeiten

Montag	09:00 - 14:00
Dienstag	09:00 - 17:00
Donnerstag	09:00 - 17:00
Freitag	09:00 - 17:00
Samstag	09:00 - 17:00

Telefon

+41799450805

Webseite

http://www.vivianehoeger.ch/

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