It is summer time and many of you, like me might be doing a lot of traveling.  Let’s face it… eating healthy while traveling can be a drag. Specially if your travels include vacation… but remember, you are the one in control and you always have a choice.

Sometimes that choice includes a little bit of “planning ahead” but in the long run, I promise you it is absolutely worth it!

Food on the run, usually ends up being the “not so favorable kind”. But if you plan ahead then you do not have to sacrifice your healthy eating habits and your workout routine.

Firstly… make sure you pack some healthy snacks.  I know, it is a little more complicated when you are flying, but a great snack that you can easily take on the plane with you is some assorted nuts and maybe an apple or a banana. It is easy to put in your carry on…

If it is a long flight, then a packet of instant oatmeal is ideal because all you need to do when the air hostess comes by with the coffee and tea is to ask her for some boiling water and an extra cup. That is easy enough and then you have a healthy, low-fat, high fibre snack.

I promise you it is a much better option than the sandwich and packet of fatty crisps they offer you on the plane.  If you have to have the sandwich, then it is always wise to dump one half of the bun and just eat the lunch meat and one half of the portion of bread they give you.  If you have a choice between fresh fruit and dried fruit like raisins, then always opt for the fresh fruit.

No matter where you are… there is no excuse to not get your exercise in.  The Hot Burning Body workout consists of all body weight exercises so you don’t need any equipment.
You can do it anywhere where you have a little space – in your hotel room, in your cabin on the cruise ship, or on the grass in the park or even on the beach. And believe it or not, I have even managed to do some of it, specially the stretching on the plane in the nook by the restroom.

I have found myself on some international flights that can last up to 23 hours, then I find a place on the plane to move my body and I feel so much better for it. It revitalizes and energizes your whole body and keeps the blood circulation flowing.  It even helps to combat that notorious jet lag.

But if all fails, make sure you walk briskly, and take the stairs in stead of the elevator… that will make up for some of those workouts you might be missing out on because of your travels:)

To Happy, Healthy and Safe Travels

Love and Regards

Vanessa Bader

I have always believed that the easiest way to be successful in reaching my goals is in finding those people with similar goals and who have already succeeded in reaching those goals and then learning as much as I can about them and their methods of reaching these goals.

That way I have a recipe that already worked for someone else and I will then follow it closely. Nine out of ten times, that will lead to the success of me reaching that similar goal successfully!

I have had some requests from some of you about my own weight loss and fitness goals and my own workout program. I had a goal and I reached it, and by sharing my recipe with you I hope that I can help some of you lose those stubborn pounds and tone your body so you can have that Hot Burning Body you have wanted and deserve!

I recently followed a specific program to get myself ready for a photo shoot for my upcoming Workout DVD’s…

To me, as most of you know, weight loss is a big deal, but even more than that I am concerned about being fit and healthy so I can live a long and energetic life. The best way to do that is through healthy nutrition and exercise.

Today I will share the exercise portion of this with you.

I believe in changing it up… I do as many different kinds of exercise as I can… but obviously you need to follow a program, your body needs a routine. In the past couple of months I have been preparing for some specific photo sessions and had really wonderful results with the following workout routine to get into tip top shape.

I have been concentrating mainly on weight training, Hot Buring Body Bodyweight exercises and Cardio. Keep in mind that I work with fairly heavy weights to push my muscles to their limits. The weight you pick up should require medium to hard effort. I do not take long rests between sets or exercises. 30 to 60 seconds.

Monday:
Quads and Calves and Cardio
Unilateral leg extensions – 3×10 (very little rest in between)
Seated leg press – 3×10
superset with calf raises on leg press 3×10
Smith Machine Squats (narrow stance) 3×15
Adductor machine 3×20, superset with abductor machine 3×20
Standing Calf raises 3×20
Full Hot Burning Body Workout (DVD 5 – about 35 minutes)

Tuesday:
Chest, Triceps and Abs and Cardio
Dumbell Chest Press 3×10
Immediately Dumbell chest flies 3×10
Immediately one set of bicycle crunches 20 reps, straight into
a set of Ball crunches with 10 pound weight above my head -
20 reps
Unilateral Tricep kickbacks 3×10
Cable tricep push downs 3×10
Two sets of Leg raises (2×20)
One set of Ball crunches with 10 pound weight (20 reps)
Dips on bench with feet on stability ball 3×10
Regular Push ups 3×10 (slow and controlled)
Tricep push ups 3×8 (slow and controlled)
CARDIO: Hill sprints – 15 minutes 30 sec intervals
incline 8, speed level 7 to 9

Wednesday:
Back, biceps, calves and HBB workout
Alternating dumbell bicep curls 3×10
Superset with Single arm dumbell rows 3×15
Lat pull downs 3×10
Cable bicep curls using straight bar 3×10
Cable flies 3×10
Standing Calf raises 1×20, 1×15, 1×10 (increasing weight
on each rep)
CARDIO: Elliptical 30 minutes on high resistance level

Thursday:
Hamstrings and Glutes and HBB Workout
Lying leg curls 3×10
Superset with Alternating jumping lunges 3×10
Seated leg curls 3×10
Superset with jumping squats 3×10
Stiff legged dead lifts 3×15
Smith Machine squats (Wide stance) 3×15
Full Hot Burning Body Workout

Friday:
Shoulders, Abs and Calves and Cardio
Seated dumbell press 3×10
Side lateral dumbell raises 3×10
Seated rear dumbell flies 3×10
Front Plank – hold for 60 seconds
Side plank – hold for 60 seconds each side
HBB ab combo – 3x through
Hanging leg raises (on elbows or hanging from bar)
Standing calf raises 3×15
Seated calf raises 3×15
CARDIO: Elliptical high intensity 15 minutes
Stepmill level 8, 15 minutes

Saturday:
Full Hot Burning Body workout

Sunday:
Rest

I hope this helps you… try it out for yourself. I really had drastic results on this program. My workouts last anywhere between 50 and 90 minutes. Keep in mind that my goal was to look as lean and toned as possible for these photos. So I worked at high intensity with very little rest in between.

To reaching your health and fitness goals… Get that Hot burning body you have always wanted!

Vanessa at her latest Photo Shoot

You are the only person that can take care of yourself. No one else can do it for you.

If you look at yourself and you find that you are in a downward spiral… if your body is constantly aching, you have neck and back pain from the stress you have to deal with every day. You feel like you keep gaining weight no matter what you do and that makes you feel miserable and depressed… and the more miserable and depressed you feel, the more your body aches and the more you eat and the more tired you feel..

Does any of this sound familiar?

See, the thing is, it is very difficult to distinguish between the cause and the symptoms…

A lack of exercise and sleep as well as bad eating habit can cause stress and muscular tension… it can cause you pain. And physical pain and depression can cause lack of sleep and bad eating habits.

If you are feeling physical pain all day, that in itself can make you feel miserable and depressed… and of course depression or anxiety can make you feel physical pain…

So the question is – where do you start in order to get yourself out of this state of mind – this downward spiral? Because with the way you feel now, you don’t have energy for anything!

OK, I know, I have been in that place not once, not twice but many times, so I feel your pain. The fact is, that you have to start somewhere… and I’ll tell you exactly where that is…

You need to make the conscious decision that you want to live a better, longer and healthier life than this and then you have to commit to it by doing two things:

1. You have to change your eating habits

2. You have to start doing regular exercise

Oh, I know it is hard and there are always excuses… the most popular one is: I do not have time, and the second is: I am too tired.

The point is, if you can get past only a week of adjusting your diet and doing exercise, you will start feeling more energetic and less tired, and you will see that you can find the time to exercise and prepare food that is nutritious.

The Hot Burning Body Workout System was created for you so you can get all the exercise you need in the shortest amount of time. Time is no longer an excuse, and I have included a Quick start guide with a meal plan and recipes so I have taken all the mystery out of eating healthy. And the meals I have outlined for you takes no longer than 10 to 15 minutes to prepare.

I know right now this is the last thing you want to hear – but you have to get the sleep, exercise and nutrition your body needs to get yourself out of this downward spiral. Do it for yourself, because no one else can do it for you!

The Hot Burning Body Workout system was designed to help you!

To your health and success

Vanessa Bader

P.S. In the Quick start guide I show you how you can motivate yourself and stay motivated. It is important that you start now!

Today is Independence Day here in the United States. So to everyone in America – Happy 4th of July

Now how about claiming independence for yourself? Let us look at what the word independence really means according to the dictionary…

Being independent means freedom from the control, influence, support, aid, or the like, of others. Now how about finding that freedom and independence regarding food, and taking charge of your body, your health and your own life!

Are you being held hostage by your own doubts and thoughts; by your low self-image… constant thoughts of lack of self-worth? Are you being hounded by constant thoughts of food? Do you feel like you have lost control of your body?

By Starting right away with a regular exercise program and by clearing out your pantry and your fridge of all the fatty and sugary foods that you very well know are no good for your health or your figure, you are claiming back your own independence.

Independence from the hold all that junk food has over you. Don’t let food rule your life… use your self-determination to let go of all those bad habits and start living all the good habits today. All it takes is for you to make the decision and then be committed to it!

With the Hot Burning Body Workout, firstly I give you a workout that is fun to do and helps free your body of aches, pains, stiffness and excess fat:) And I also provide you with a quick start guide that shows you how to manage your weight and your well-being through healthy nutrition.

Remember – if it is there in your fridge and your cupboard, well, then you are going to eat it… so start by clearing away all the temptations and you are well on your way to claiming your independence and freedom!

Exercise can be fun and should be a part of your daily routine, even if it is only 20 to 30 minutes a day.

You have the capacity to manage your own life and make your own judgments. Take charge of your body… and you take charge of your life!

Kind regards

Vanessa Bader

P.S. Don’t wait another day to claim back your life, your body, your independence – Get the Hot Burning Body Workout system and get that hot body you have always wanted.