Everyday I read something different. One person says you should do weight bearing exercise and the other says you should stay away from the weights because you will injure yourself and do damage to your body, you should only do body weight exercises.

Now, have you ever noticed that you might be really in shape and fit for one thing – one activity, but then not for the other?  For instance… you might be able to play a whole game of football or rugby because you conditioned your body to do so, but then your try to swim ten laps and you can barely do it?

My point is that of course being fit and in shape doing one activity is going to help you do another with more ease, but if you want your body to be in the best condition ever, I say you need to do as many different kinds of exercise as possible.

Each kind of exercise has a place in the world of fitness and weight-loss and the more you can mix it up the better.

Besides, one of the main reasons people do not continue working out is because they get bored.  I can’t tell you how many of my clients come to me saying: “I stopped working out because I got so bored I just could not motivate myself to get to the gym anymore”

When you mix it up and you try different kinds of exercise, not only is it more interesting and exciting, but you challenge your body and your mind on so many different levels that you will see incredible results. The results alone is the best motivation.  When I see results, that is when I want to do even more!

For those of you who do not know, I am a dancer who is passionate about Pilates and yoga, but at the same time I also do weight training and Kettlebell training.  That way – I keep my workouts interesting and fun and I am constantly challenging my body on different levels.

So why in the world stick to only one method of training? The more you can mix it up the better. Therefore I have two amazing workout series available for you… (And a third on the way) By all means start with the one first and then maybe add the other later.

My Hot Burning Body workouts give you everything you need – variety, excitement and constant challenge so there is not time to get bored.  You will be looking forward to your workout every day because you can mix it up – Every day something different to give you maximum benefits!

I provide you with an array of body weight exercises that have been put together in the most unique way… not the same boring old “let’s do ten of this and ten of that”.

My Kettlebell workout is great for anyone who has not done kettlebells before. But this workout will give you unbelievable cardio vascular endurance, functional strength and is a full body workout like none other. The advanced Kettlebell workout will be coming your way very soon.

Burn Maximum calories in minimum time as well as getting all the benefits of a healthy, strong and toned body!

To your health and strength

Vanessa Bader

P.S. So, the final answer to the question?  I say – Mix it up! No need to just stick to bodyweight exercises or only do weight bearing exercises, I say – do it all!

Two weeks ago I attended the Olympia 2008 Convention here in Las Vegas.  What a trip!  It was amazing to watch all the most sought after fitness models strut their stuff.  The Miss Olympia competition was also as entertaining as ever and the bodies are getting leaner and sexier every year.

Whether you are a body building fan or not – a lot can be said for the discipline and endurance of these athletes to get into competition ready shape.

I was fortunate enough to meet one of my favorite fitness models Jamie Eason in person at the convention.  I’ll let you in on a little secret; since the beginning of this year she has been my inspiration to keep working hard towards my personal goal to get in my best shape ever.

I have always found it a great help to find a role model, someone I admire to keep me inspired. So meeting Jamie was a really big deal for me.

Vanessa meets Jamie Eason at Olympia convention

It was a delight to talk to her and she is so down to earth and lovely… a woman with real Pizzazz! Now here is a girl with class and a body to die for:)

Jamie’s shared some secrets with regards to staying in shape:

- Sleeping too little can make you gain weight, but so can sleeping too much.  Make sure you get 7 or 8 hours sleep every night.

- After a tough strength training workout you need to eat both carbs and lean protein for muscle recovery. good choice? A nutritious meal replacement high protein drink, or maybe an apple and some low fat cottage cheese.

- Toss your scale away. Muscle cells are more dense than fat cells so as you begin working out and building muscle tone, you might not necessarily lose pounds but your inches will decrease and suddenly even though the scale has not moved, your clothes will fit better and you’ll look healthier and thinner.

Here is an example of Jamie’s daily food schedule:

• 6:00 a.m. “Half a cup of oatmeal and five egg whites with chopped bell peppers and onions.”

• 9:00 a.m. “Turkey meatloaf and one rice cake with two tablespoons of cinnamon cottage cheese on top.”

• 12:00 p.m. “Five ounces of stir-fried chicken with half a cup of brown rice and steamed veggies.”

• 3:00 p.m. “Two corn tortillas topped with black beans, pepper, onions and five ounces of grilled chicken.”

• 6:00 p.m. “Turkey meatloaf with a four-ounce sweet potato and one cup of steamed broccoli.”

• 9:00 p.m. “Six boiled egg whites, cut in half and stuffed with water-packed canned tuna (mixed with celery, onions, mustard and spices). Plus, one toffuti pop.”

Jamie Eason at Olympia convention in Las Vegas 2008

Jamie Eason’s weekly training schedule:

(as published in Oxygen magazine)

Monday: Heavy Upper Body

“The reps are low on these because I go as heavy as possible to build muscle,” she says.

1) Barbell Bench Press: 6 sets, 3 reps
2) T-Bar Row: 6 sets, 3 reps
3) Standing Barbell Shoulder Press: 5 sets of 5 reps
4) Pull-ups: 5 sets, 5 reps (“You may want to use an assisted pull-up machine or do pull-downs if you’re not yet strong enough to do pull-ups with your bodyweight,” she suggests.)
5) Skull Crusher: 3 sets, 5 reps
6) Barbell Curl: 3 sets, 5 reps

Tuesday: Light Lower Body and Abs, plus Cardio

“I do higher reps with lighter weights on Tuesdays to help carve the muscles,” Jamie says, “but I only give myself a minute rest in between sets to maintain an elevated heart rate.”

1) Unilateral Leg Press: 3 sets, 15-20 reps
2) Lying Leg Curl: 3 sets, 15-20 reps
3) Dumbbell Walking Lunge: 2 sets, 30 reps
4) Seated Calf Raise: 3 sets, 20 reps
5) Crunch: 3 sets until failure

Cardio “I do plyometrics or 30-second sprints at 9 mph on the treadmill,” she says.

Wednesday: Off

Thursday: Light Upper Body

“I do higher reps with lighter weights, and only a minute rest in between,” says Jamie.

1) Incline Barbell Press: 3 sets, 15 reps
2) DB Row: 3 sets, 15 reps
3) DB Lateral Raise: 3 sets, 1 rep
4) Pull-down to the front: 3 sets, 15 reps
5) Preacher Curl: 2 sets, 15 reps
6) Overhead DB extension: 2 sets, 15 reps Cardio: Plyometrics or 30-second sprints at 9 mph on the treadmill

Friday: Heavy Lower Body and Abs

“Here’s where I do low reps with heavier weight to build strength,” Jamie says.

1) Barbell Squat: 6 sets, 4 reps
2) Rack Deadlift: 1 set, 8 reps; 1 set, 6 reps; 1 set, 4 reps; 1 set, 2 reps
3) Dumbbell Stiff-legged Deadlift: 3 sets, 6 reps
4) Standing Calf Raise: 5 sets, 5 reps 5) Hanging Leg Raise: 3 sets, 8 reps

Saturday: Cardio (Running or Stepmill)

Sunday: Off

What would be the ultimate workout? Is there even such a thing?

Well honestly, very many different methods of working out are really fantastic but all for different reasons. I am a big believer in doing many different kinds of workouts because to be a well rounded athlete or to even just make sure you have a well balanced body as well as for optimal weight loss you really need to do different things.

You need to improve your strength, your flexibility, your muscle tone and your cardiovascular ability to get everything you need. Also… by doing all those various forms of exercise you get to burn optimal calories for optimal weight loss…

But now… I have the perfect solution – the Absolute, Ultimate Workout… Kettlebell Training!

With Kettlebell training you get all the above in one workout. It gives you optimal strength and incredible power while improving your mobility and flexibility and on top of it all it is one heck of a cardiovascular challenge. Now there is a workout for you!

A lot of people are a little intimidated by kettlebells, (specially the ladies) or they simply don’t understand what to do with them. I have created a Kettlebell workout for beginners.

I explain 20 fundamental kettlebell exercises in depth as to make sure you perform them with perfect form so you do not get injured and you get the most benefit.

Once you know all the exercises I have included a 10 minute express workout for you that gives you all you need for a well rounded workout that burns maximum fat!  No more excuses not to work out… surely you can find 10 minutes in your day!  I have also included some other workout routines for you in the quick start guide as well as the reminder card that is included with the 2DVD set.

I have included a beginner’s, intermediate, advanced and super advanced workout for you on the “Recommended workouts” list.

I will outline one of those workouts for you now.  If you already have a kettlebell and you know how to use it safely and effectively, then here is an outlined workout for you that you can start doing right away that will give you a great all round “a”-whipping:)

Here is the Intermediate workout:

Anchor squats 1 set 15 reps

Rack squats 1 set 15 reps

Double arm swings 1 set 15 reps

Single arm swings 1 set 15 reps

Single arm swings 1 set 20 reps (alternating)

Power clean push press 1 set 10 reps (each side)

Bent over rows 1 set 15 reps (each side)

Single arm tricep swings 1 set 15 reps (each side)

Windmill 2 sets 10 reps (each side)

Crunches 2 sets 10 reps10

Rolling like a ball 1 set 10 reps

Russian Twists 1 set 20 reps

Turkish Get-ups (full) 1 set 8 reps

Let me know how it goes!!!

Oh, and just so you know – I am already busy editing my next Kettlebell workout that we filmed on the beach in the Caribbean. This one is a 30 minute workout that moves fast and are for those of you who wants a real challenge!