My Blog

Fitness

Nutrition

Wellness

How I created Good Food Habits for Myself

How I created Good Food Habits for Myself

I am all about making habits that keep me from failing in life. Failing is part of life, but I don’t want to set myself up for failure which would cause more physical and emotional unrest. I put out my running clothes the night before so they stare me in the face when...

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First 3 Chapters of My Book

First 3 Chapters of My Book

It’s Your Body….Move it, Love it….Live. by Vanessa Bogenholm Chapter 1 Introduction Why Am I Writing This Book? One evening, after seeing ten personal training clients, I went to the grocery store. I was so tired I was mentally weary, total physical and mental...

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Creating Healthy Habits

Creating Healthy Habits

One of the hardest things to do in life is not to come up with the healthier habits, but to follow through with doing those healthy habits on a regular basis to create a positive effect on your mental or physical health. Do you really think I love getting up at 4:15am...

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It’s Your Body….Move it, Love it….Live.

It’s Your Body….Move it, Love it….Live.

Chapter 1 Introduction Why Am I Writing This Book? One evening after seeing ten personal training clients, I went to the grocery store. I was so tired I was mentally weary. As I was shopping, I had the feeling a woman was following me around the grocery store. In the...

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It’s Time we Talk about Food

It’s Time we Talk about Food

I have a very different approach to dieting. In fact, I never refer to it as a ‘diet’. Diet, to me, means I am changing my food habits drastically to get weight loss fast. Like I am punishing myself for past bad decisions. I try to always avoid negativity in life so...

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Finally a Cheerleader

Finally a Cheerleader

It took me until I was in my 50s, but I finally get to be a cheerleader. I was this fat, sad, lonely outcast kid in my Catholic grade school who so wanted to be liked and make friends.  In the late 70s, cheerleaders were the cool popular girls. I so wanted to be...

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The Woman in the Grocery Store

The Woman in the Grocery Store

Wednesday evenings are grocery shopping nights. As I was filling up my shopping cart, trying to get enough food for at least 7 days, which is difficult to do when you avoid processed food, I felt like someone was following me. I saw a woman, mid 60s, about 50lbs...

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Let’s talk about Failure

Let’s talk about Failure

We all have them, we all hate them, failures. I had a huge failure on October 7, 2018, the Chicago Marathon, my biggest race of the year. I must admit, many actions contributed to this failure, some my own choices and some happenstance, but either way I set my self-up...

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Why I coach high School Tennis

Why I coach high School Tennis

This week started my 4th year coaching high school tennis. I never played tennis in high school; tennis was for the rich kids who had taken lessons their whole lives. In high school, I would watch the tennis players with their white clothes as if they were rock stars....

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