How are you today?

Would you like to have some beautifully sculpted and toned arms, shoulders, pecs and abs? There are various ways to get those, but by far the most versatile and effective exercise is the push-up.

There are so many ways in which this body-weight exercise can be used to target the various muscles of your upper body. Not only is it very versatile, but because it is a body weight exercise there is much less chance for injury and it works all the way into the core.

With Push ups you can get stronger and more toned triceps, chest, shoulders as well as rock hard abs!

Push ups  can be performed in very many ways.

There is the regular push up with your body in plank position and the arms at shoulder level and just wider than shoulder distance apart.

Then there is close grip push up – the closer the hands are together the more difficult this movement becomes.

Wide grip push ups – the wider apart the hands are placed the more difficult this push-up becomes

Tricep push ups when the hands are lower than shoulder hight and the elbows are tucked in close to the body. This targets the triceps in a big way to get rid of that extra under-arm flab.

Then there is the military push up where the hands are even lower down towards the waist and the fingers turned slightly outwards.

The Pike push-up gives you more shoulder work. This is when you start in a “pike” or “downward dog” position and aim the crown of your head towards the ground as you bend your elbows.

Plyo push-ups can be done with any of the previous hand positions, but every time you push up with an explosive burst so your hands jump up off the floor and then land back down. Make sure you bend through the elbows when you land if you do these.

Those are only a few examples of how you can make push ups work for you. They can also be performed with push up bars, stability balls and kettlebells in many variations on the theme.

In my Hot Burning Body workouts I show you quite a few of these variations to give you toned arms, strong pecs and shoulders as well as sculpted abs.

So don’t slack off – start doing your push ups and see great results!

To your Health and Strength

Vanessa Bader

P.S. I am so excited – got the first proof of my new Kettlebell Extreme workout yesterday and it looks so great! This is a kick-butt workout that will singe off those extra pounds in only 24 minutes a day. Keep your ears to the ground, I’ll make sure you are the first to know when I release this Extreme fat burner!

Good to see you again. I know you have not heard from me for a while… but I am back with more awesome advice and a brand new workout that will have you melting off those pounds in no time!

Have you hit a plateau? Do you feel like you are spinning your wheels to no avail?  You are in the gym every day, you are eating right but your body seems to just stay the same.

Let us take a moment and assess what it is you are doing – if it is not working, maybe you are doing something wrong.

Get the Hot Body you want!

Working out every day is all good and well, but are you doing exactly the same workout every day?  This could be the problem.  Your body has gotten so accustomed to your workout that it has stagnated and does not respond to it any more.

It is very important that you change up your program at least every two weeks in order to keep your body responding optimally.

There are different ways to keep your workout interesting and challenging for your body.  You can change the order of the exercises you have been doing, you can add repetitions and sets, or you can add weight.  It is the most effective to do all of the above.

When it comes to your cardio vascular workouts it is more effective to increase the intensity, and rather do shorter intervals.  Your body will continue to burn calories long after your workout if you increase the intensity.

In the Hot Burning Body Workout systems I give you 5 different workouts so you have a different workout for every day of the week.  You can keep challenging your body this way so it doesn’t stagnate.  This way you will get all the great benefits and burn more calories.

Additionally I have available for you my Hot Burning Body Kettlebell Workout for Beginners and my soon to be released “Kettlebell Extreme” workout. This is a great addition to whatever workout you are already doing, and is the fastest way to singe the fat off your body!

Get that Hot Burning Body you have always wanted – these workouts have been created to give you maximum results in the shortest amount of time. The Kettlebell extreme workout is only 24 minutes and I’ll tell you what – I did it yesterday and it kicked my booty!

To Your Strength and Health

Vanessa Bader

P.S.  Hot Burning Body Workout system includes all levels of intensity so you can pick the level that is suitable for you at this time and you can work your way up – so you can keep challenging your body all the way.

There are many reasons for over eating…. some people find comfort in food, I find that when I am bored that the first thing I do is open the fridge door. For some it is just a habit…. Do you find yourself craving something to eat while you are watching television? Sometimes it is just a need to keep our hands and our jaws busy.

But stress can also be a major trigger for eating when you are not really hungry. The problem with this is that even though you think you might be calming your nerves with this “stress-eating” you might actually be making it worse.

The comfort foods that we tend to choose like chips, white potatoes and sugary sweets are the foods that cause swings in your blood sugar levels that cause even more intense cravings and then lead to weight gain. Not only that, a drop in blood sugar can make you feel even more stressed and uptight.

Sugary food is not good for Stress

So here are some ideas on how to cope better with your stress without making binge-eating part of that solution:

- Be very aware of the guidelines of a healthy diet and gain knowledge on what foods are really not beneficial     for your health. Find a few healthy snacks that you really enjoy, or keep your portions small when it comes to your snack foods.

- Remove all the temptations from your pantry and your fridge. Stock up with healthy snacks like low fat yoghurt, nuts, raisins, dried apricots, whole wheat crackers, beef jerky, fruit, low fat cheese and cottage cheese. Crunchy veggies like celery and carrot sticks make great healthy, high fiber and fat free snacks. Hummus or eggplant dip is ideal to make those a little more tasty and interesting.

- Keep your hands busy. Find something else to do with your hands besides eat. Find if there are any hobbies you enjoy like drawing, painting, knitting, crosswords, or do some chores around the house and if all else fails distract yourself by calling some friends or family. (Don’t use the phone in the kitchen – hehe)

- Work Out! Exercise is not only a great way to stay fit and manage your weight, but it is also a wonderful stress reliever. If you do not enjoy going to the gym, then clear your mind with a brisk walk around the neighborhood or in the park. I have created the Hot Burning Body Workouts so you can have fun with your workouts right in your own home if you don’t like to go to the gym.

I hope these things help you find better ways to deal with your stress…. and of course you can use all the same guidelines when you are just feeling bored or feel like going on a binge eating spree. We are all human and we all experience this but there are ways to take control. You can do it!

To your health and strength

Vanessa Bader

http://www.hotburningbody.com

Getting the body you want is not only about working out hard and eating right, but it has a lot to do with your mindset. The way in which you approach your fitness and weight loss goals is what is going to determine if you will ever get there.

Firstly, make sure that you have a very clear and concrete goal. Ask yourself some questions like… how much weight do I want to lose? Is weight really the most important thing? Is it about my health and growing older so I can be there for my children one day? Do I want to run a marathon or compete in a specific sport? What are your specific needs and goals?

Once you have figured out exactly what you want, use a journal and write it down so you have a reference – a reminder to keep you on track.

Now remember, you are not going on a diet, you are working on increasing your quality of life through establishing healthy habits. Aim high, but set small and attainable goals to start with. For instance – lose 5 pounds to start or come down one pant size. Once you have reached your goal you can expand on that and build on it. Each goal you reach improves your self-confidence and inspires you to improve even more on that.

Remember that setbacks are part of life and a setback is only just that – one setback. It does not mean you cannot recover from it. Don’t give up – just get back on the bandwagon and keep on going.

Lastly – remember there are no mistakes. These are learning experience and you will get better at it as you go. You will encounter small setbacks and failures, but who doesn’t? Remember that every pound you gain can be lost again!

With the Hot Burning Body workouts I guide you so you can reach your goals fast. I give you the most effective exercises that will tone and shape your body as well as help you lose fat fast, and in the Quick start guide I give you sample menu’s and recipes to help you get and stay on track with your eating habits.

Don’t delay any longer. Start now – you can do it!

To your health and strength

Vanessa Bader

P.S. I welcome your comments… feel free to share your opinion on the above topic with me.

You always hear fitness professionals – including me – say how important it is to stretch. Flexibility should be an integral focus of your workout… why?

As we age, we automatically become stiffer and tighter.  The connective tissue in our muscles atrophy and our bodies lose mobility.

Additionally, if you work out a lot but you spend all your time strengthening your muscles but you never lengthen them, then you are seriously hindering your chances of optimal strength and power as well as disturbing the balance between strength and flexibility.

It is when your muscles lose their flexibility that you have a much greater chance of injuring yourself and also of looking older and less mobile because you can not move your body to its fullest range of motion anymore. It is the loss of mobility that makes us appear older and causes more muscle stiffness and soreness.

But who wants to spend hours in static stretches?

Let me tell you something – static stretching is fine, but it is not the best way to get flexible and mobile.

Why do you think dancers and gymnasts are so flexible?  Yes, they do definitely do some static stretching but most of their flexibility and mobility comes from actually moving their bodies through maximum range of motion.

In other words, their bodies are being exposed to active and ballistic stretching every day, and that is what keeps them in top shape. Because not only does continuous movement through optimal range of motion promote flexibility and mobility but it also improves strength in those extended positions.

That is what the Hot Burning Body Workout is all about. I have created these workouts with the mentality of a dancer and gymnast but incorporating all your favorite body weight exercises. This way you get to improve your flexibility and mobility while you are strengthening and toning your body.

Additionally, Garin and I are working on creating an amazing active and ballistic stretching program that is going to give you speedy and effective results, combining the principals of Hot Burning Body’s latest workout techniques with the revolutionary principals of Coreforce Energy This is going to be amazing, and the most fun and exciting way to improve flexibility FAST!

So keep your ears to the ground – I’ll make sure to keep you posted.  But in the meantime – check out the Hot Burning Body workouts that I have available for you for fast fat loss and for improving your flexibility! Real functional strength is what you need to keep your body looking fit, young, vibrant and healthy!

To your health and flexibility

Your coach Vanessa Bader

P.S. My Hot Burning Body “Extreme” Kettlebell workout is now in final stages.  Will make sure you are the first to know when it is ready.

I was so happy to see that many of you took me up on my offer and asked me some very valid and interesting questions about fitness and weight loss.

Today I want to share with you the answer to Jan’s question as there were quite a few of you with similar questions and the answer to this one will help all of you… no matter whether you are a man or a woman – this is a great question and the answer will most certainly shed a lot of light for all of you.

Here is Jan’s question:

Jan: Hi Vanessa,

I’m a 38 year old guy and I’ve had a lifelong problem of having extra weight around my midsection.  The only way I can seem to get rid of it is by going on a very low calorie diet, like 1,200 calories per day.  However, I can’t sustain such a low calorie diet because it leaves me too weak to exercise and I also need energy to make it through my normal work day.

I normally eat around 2,000 to 2,500 calories per day, which gives me enough energy to make it through the day and to also exercise.  But at this caloric level, I can’t get rid of the weight around my midsection.  And my exercise routine consists of running and lifting weights four days per week.

I just seem to store the fat around my stomach area and can’t seem to get rid of it.  Do you have any suggestions or tips on how I can “trick” my body into getting rid of the extra weight?  My legs, arms, and shoulder areas are lean and muscular, but the flabby gut never seems to go away.  Any advice you could give me would be much appreciated. Jan

Vanessa: Jan, 1200 calories is definitely not enough for you and eating that little will definitely leave you with no energy and has potential to slow down your metabolism to a snail’s pace.

I suggest that instead of working on a daily calorie amount, let us calculate a weekly calorie amount and that way you can customize the amount of calories consumed on a daily basis based on the workload for that day.

For Example: You say you work out 4 days per week, so on those four days, make sure you eat between 2100 and 2400 calories and on the days when you are not working out, eat between 1500 and 1800 calories. That way you will always have enough energy to work out but you will still keep your calorie count for the week low enough to actually lose some of the fat around your waist.

If you do the math… at an average of 2100 calories 4 x per week and 1500 the other three days you are consuming 12 900 calories per week, whereas when you eat let’s say an average of 2200 calories a day that comes to 15 400 calories per week.

In other words you are still eating 2500 less calories per week and at the same time you are not letting your body settle into a routine so it keeps burning the calories.

I do not have details on your workouts but I would suggest that in stead of just running at a steady pace, add some interval training to your workouts twice a week by doing Hill sprints. Another way to incorporate very effective interval training to your workouts is by training with Kettlebells.

I have a great Kettlebell workout available on a two DVD set. It gives you everything you need to make huge gains. Strength wise, cardiovascularly as well as help you singe that fat off your body! Be prepared to get into shape really fast with kettlebells, even the UFC fighters train with Kettlebells these days. It is a tough workout, but Man… you’ll see the results fast!

I hope that helps you Jan.  You can play around with the amounts of calories you want to consume daily and come to a weekly amount. As long as you keep the weekly amount the same, you can tailor make every day’s eating schedule so it suits you best.

Ladies – the same goes for you… this will help you get rid of that excess fat around your hips and thighs while still allowing you to eat enough on the days you want to work out so you can still get the most out of your workouts. And try my Kettlebell workout.

Only ten minutes a day is already an amazing workout. You’ll see what I mean once you try it!

Kind regards

Vanessa Bader

P.S. Make sure to check out my Hot Burning Body Workouts. The best way to achieve fast and effective weight loss is to watch your calorie intake and plan it carefully as well as continue to work out! Sorry, there are no short cuts… but this is definitely the shortest and most effective way.

Please feel free to ask me any questions you might have with regards to fitness, exercise and weight loss and I will answer you to the best of my ability!  Let me help you reach your goals!  My biggest wish is for you to be happy and healthy!

…

One of the most frequently asked questions I get is:

“What is the difference between training with dumbbells versus kettlebells?”

Traditionally, training with regular dumbbells or any of the traditional weights or weight machines you will normally train isolated muscle groups and the exercises are very two dimensional.  Usually the movement required for traditional weight training is up and down, forward and back, left and right and almost always very localized and concentrated on one area of the body.

Not with Kettlebells.

The movement dynamics of a Kettlebell workout is very three dimensional and requires full body engagement. A lot of the movements requires body rotation and quite often a great deal of stabilization as the movements are mostly ballistic and requires the ability to “stop and go”.

The full body motion ensures that you do not only get a very stabilizing and powerful muscle action but also a very intense cardiovascular workout.

Vanessa Bader doing Kettlebell Single arm swings

Whereas traditional weights usually strengthens and tightens the muscles, Kettlebell training most definitely strengthens the whole body while improving flexibility and lubricating the joints of the body.

Vanessa Bader doing Shoulder press with Dumbbells

Many chiropractors have turned to Kettlebell training as a very effective way of rehabilitating their clients. Even though it seems like a very intimidating way of training, it is very safe when done correctly and also prepares your body very effectively for every day tasks.

Kettlebell training teaches efficiency of motion, while improving strength and coordination as well as cardiovascular endurance. And even though many of the movements can be performed with a dumbbell the effect is not totally the same because of the way the weight on the kettlebell is completely one sided and adds to the torque of the weight as you move it through space. The unique shape and big handle also allows you to do many different movements that would not be possible or nearly as effective with a dumbbell.

In addition to that… there is nothing you can do with a dumbbell that you can’t do with a kettlebell and then some. To perform traditional weight exercises you would need various weights of different sizes whereas for your kettlebell workout you only require one or maybe two kettlebells so it is also very economical as well as portable!

Hey, I have nothing against traditional weights, like I told you before, I believe you have to do it all, change it up and keep it interesting. But if you are going to choose only one method of exercise, I say… Kettlebells rule!!

So wait no longer and check out my Hot Burning Body Kettlebell workout DVD’s!

To Your Health and Strength

Vanessa Bader

I bet you have already made your New Year’s resolutions and maybe one of them was to become healthier and get in shape…

I want to help you reach your goal this year, so stick with me and I will share with you all I know to help you be the healthier and happier person that you want to be…

Please feel free this year to email me at any time with any questions you might have regarding fitness and weight loss and I will happily help you to the best of my ability.  The year 2009 is as good a year as any to reach your goals… as a matter of fact – it is the best year for it!

Why?  Because it is now!  It is in the present… and there is no better time to start than now!

The best way to reach your health and weight loss goals is through knowledge and someone in your corner to help you – and I am here for you.

So do not hesitate to ask the questions that you have… if not me, then ask someone, because the more knowledge you have, the better your chances of reaching your goals.

Knowledge is Power!

Knowledge is Power

I share my knowledge with you in these emails, but also through the workouts that I have available to you.

The Hot Burning Body Workouts are very detailed so you can get the best results possible. Not only do you get these fun and effective workouts but I also include my thirty page Quick Start Guide that is packed with information that will give you the motivation and knowledge you need in order to reach your goals quicker and more effectively.

This year I have also got some brand new workouts coming your way that will blow-torch away your fat! Fun, effective and tailor made for you for faster results.

So stay tuned because 2009 is a big year for You and me and Hot Burning Body!

This year I want to help you get that Hot Burning Body you want!

Let me start you off with a myth about weight loss that I want you to keep in mind this year…

Most people think that the more calories you cut, the better. There is only some truth in that – here is the whole truth:

By eating too few calories you will slow down your metabolism and you will lower your energy level, and that is definitely not going to help you lose weight. When you don’t have energy you are less likely to work out and without working out it is impossible to build lean muscle… actually – you might end up losing muscle.

People who continue to lose muscle as well as fat end up looking sick and gaunt – not a good look.

Muscle burns fat, so you want to eat the right amount of calories to keep building lean muscle in order to burn more fat!

Kind regards

Vanessa Bader

P.S.  Make sure to take a look at both my Hot Burning Body workouts! They have both been created for fast and efficient weight loss as well as being fun. The original is all body weight exercises put together in a very unique format, and the other is my Hot Burning Body Kettlebell workout to blowtorch the fat away, improve endurance as well as power and strength!

“Apple bottom jeans, boots with the fur… everybody’s looking at her…” Haha, you might recognize these lyrics of a very fun song that was recently very popular from the movie “Step up”.

Wouldn’t you love to also have an “apple bottom” like that… well, now you absolutely can… but we call it a “Kettlebell-butt”.

“Kettlebell Butt” – Firm and Toned

Why? Because that is precisely the kind of firm and toned rear end you’ll develop within weeks of starting your kettlebell workout!

I am talking from experience… I used to talk about my bu-thighs☺  You know ladies… that place where your butt ends and your thighs start, except you can’t exactly tell which is which?

Well, no more of that! Since I have been doing my Kettlebell workout I got that distinctive crease under my booty and I swear my butt lifted at least 2 inches. I am not kidding!

C’mon, try it for yourself – the proof is in the pudding… so to speak. well… not the pudding exactly – it is definitely in that Kettlebell workout.

Try my Hot Burning Body Kettlebell Workout for beginners. It will get you started and keep you going and before you know it you can also have a Kettlebell-butt!

Oh and you men, if you think this is not for you… you are mistaking. Every girl loves a cute butt on a guy!

To your health and strength

Vanessa Bader

P.S. My Kettlebell workout consists of 20 fundamental Kettlebell exercises and then also includes a ten-minute express workout! In just ten minutes a day you can get your very own “Kettlebell butt”

I know that getting yourself to the gym or taking out that workout video that you purchased and actually doing it can be rather challenging.  Most people don’t feel like working out because they feel like they do all this work for nothing – they don’t see results.

Others feel it is boring and just don’t feel inspired to get their bodies moving… but once you actually do, how do you get the most out of your workout? How do you achieve your goals, get the body you want?

Visualize the body you want

Yesterday while teaching a Pilates Reformer Class I reminded my class again how important it is to visualize the muscles you are working and how to associate the movement and the desired results of that movement with a vivid image.

Let me explain:

Your body develops exactly how you move – in the way that you work it.  So if your movements are short and heavy – you are actually developing short and stocky looking muscles. But if you work with long, extended motion you are developing a body that appears long and lean.

So if you work with full range of motion and you visualize the muscle group you are targeting, then go ahead and associate that movement with a long and lean visual in your mind. That way you will extend your body even further.

For instance – let us say you are doing body weight squats, or maybe even weighted squats… if long lean muscles are what you want, imagine your body as and elastic band from the crown of your head to the tips of your toes, and every time you extend upwards you want to stretch this elastic band as long as possible.

See how the band becomes thinner as it stretches longer. Now notice how your move your body differently if you keep this image in mind while doing your squats. I guarantee you will be moving with longer and more extended motion in stead of just bending and stretching your legs.

And the more vivid the visual in your head, the more your body will move in that way and the more effective your results will be.

Do not underestimate the power of engaging your mind in simple visualizations while you work out. Not only will you experience much better results but you will now have a much more challenging and exciting workout!

When teaching my Hot Burning Body Workouts I also guide you through the exercises by making use of imagery so you can experience superior results!

To your strength and success

Vanessa Bader

P.S. Visualize the body you want while you work out, as well as go about your day. Visualize how the body you desire will walk, stand and sit. The way you move determines the body you will have – so use your mental tools along with all the physical tools I give you and you will be successful!