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!

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!

I hope you had a wonderful weekend and maybe
got some well deserved rest. Now it is time to start
the new week with vigor and determination!

I told you that I was going to share with you the
Kettlebell workout that we did at the workshop
I attended last weekend.

If you are not familiar with working with kettlebells
then try my Hot Burning Body Kettlebell workout
for beginners. I teach all the exercises mentioned
in this routine below.

If you have some experience in working with
kettlebells, then you will really enjoy this workout.

Get your kettlebell ready, ’cause it is a Kick butt
session!!

Here we go:

20 x Double arm swings
20 x Single arm swings – alternating
Snatches -     10 with each arm
9 with each arm
8 with each arm
7 with each arm

Repeat the above 3 times

10 x Double arm overhead presses
10 x Lunges – alternating
10 x Wood choppers

Repeat the above 3 times

10 x Power cleans on the right
10 x Figure eights
10 x Power cleans on the left

Repeat the above twice

End off with 5 Turkish get-ups on each side.

There you go… a workout that will make you feel
rejuvenated, energetic and burn maximum calories,
strengthen and mobilize all the muscles and joints of
your body.

To your health and strength!

Vanessa Bader

P.S.  If you are still new at working with Kettlebells
then just do as much as you can of the workout. It is
an advanced workout so listen to your body, and stop
when you feel you have had enough!
http://www.HotBurningBody.com

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!

The secret is out! The best way to lose weight fast, condition your body, get strong, toned and flexible all at once – it is Kettlebell training! 

You might think this is just another fad, or another craze – but NO! I can tell you that this amazingly effective method of training is here to stay!

Get the latest Flash Player to see this player.

Here’s why…

Kettlebells are a secret weapon of elite athletes and fighters. They have used kettlebell training to chisel some of the strongest, fastest, and most ripped physiques in the world. Even a short workout will burn fat and develop powerful core strength like you simply will not believe.

The reason why you can get in peak condition so quickly is because kettlebell training takes cardiovascular training to a new level! At the same time it develops incredible functional strength.

Ladies, if you want to get rid those saddlebags, tone your thighs and lift your butts – kettlebell training is for you! When it comes to making changes like these, nothing else can do it as fast as kettlebell training does. Believe me – I’ve tried them all! 

Guys – don’t be thinking that this is a girlie workout! Remember all the chiseled hot bodies of the Spartan warriors in the movie “300″? Kettlebell training was an integral part of their conditioning. 

In addition to that there’s a reason UFC, MMA, and Pride fighters look like they are in unstoppable condition. They need ultimate strength in extreme power as well as flexibility. That’s why some of the best fighters and athletes train with kettlebells.

Enough said?

Now I have created and made available for you the Hot Burning Body Kettlebell workshop for beginners!

In my Kettlebell Workshop for Beginners, I have selected all the fundamental kettlebell exercises and have broken them down into easy to follow steps, together with clear explanations to guide you. I go about teaching you the proper mechanics and form for each exercise. Many other similar courses on the market completely ignore these aspects, whilst expecting you to watch their models demonstrate the exercises and figure things out for yourself.

Here are some of the advantages of kettlebells:

1) Convenient – you only need one to get a great workout.

2) Portable – easy to pop in the trunk of your car and take wherever you go.

3) Relatively inexpensive – much cheaper than most workout equipment or aids.

4) This training vastly improves your cardiovascular endurance

5) You will burn maximum calories in the shortest amount of time because this training raises your     body metabolism fast.

6) Get a full body workout in half the time – no more isolating small muscle groups and wasting precious time.

7) Training this way gives you Real Total Functional Strength.

It mobilizes all the joints of your body – especially the knees, hips and shoulders.

9) These exercises increase flexibility, because of the full range of motion utilized in a kettlebell workout.

10) It is the most effective way to condition your body and how to lose excess fat Fast!

To purchase or to find out more about this new and exciting workout go to: http://www.hotburningbody.com/kettlebellworkout.html 

The Hot Burning Body Kettlebell Workshop for beginners includes 2 DVDs jam-packed with fantastic exercises. All the exercises are clearly demonstrated in a way that is easy for anyone to follow.

I am making this Amazingly fun workout available to you for a very limited time at the unbelievable introductory price of only $39.95

This link I am giving you now is a special link, you will not find this program on my website right now. This is the pre-launch price just for you – my subscribers!

You will also receive some very valuable gifts with your workout if you take action fast!

• A quick start guide with some additional tips and a 6-day quick start meal plan, to get you well on your way to having the new and improved body you want.

• A Free measuring tape so you can track your progress.

• A Reminder Card with a list of exercises that you can take with you whenever you travel.

• A list of recommended workout routines ranging from Easy to Hard (Advanced) level.

• A one hour downloadable(mp3) interview with Dr. Vince Campbell that includes valuable and in depth information on nutrition and how inflammation in your body can affect your weight-loss results.

• These Gifts add up to the total value of $89 or more.

If you have not tried working out with kettlebells yet, well then here is the perfect opportunity.  I created this Workshop for you and I guarantee you that you will love this workout, have fun doing it and you will see fast and effective results. 

Go now! http://www.hotburningbody.com/kettlebellworkout.html 

Kind Regards

Vanessa Bader

P.S. Don’t hesitate to contact me if you have any further questions. I am here to help you get the life, confidence and body you want!

Today I want to tell you more about why I think being physically active should be such and important part of your lifestyle.

Everybody is always putting so much emphasis on how important it is to lose weight… to look lean and ripped… and yes,it does feel good to look good, but there is so much more to it than meets the eye.

Let me share with you the main reason I religiously work out…

Don’t get me wrong… I do enjoy it when I am in great shape and I get compliments and comments from friends, family and even sometimes strangers but the main reason I keep up my workouts regularly and on a consistent basis is because I “feel” so much better when I work out.

When I go on vacation and I “make excuses” like: “Oh, I am on vacation and everyone needs a break.” I can tell you that after only 2 or 3 days of not working out I feel like crap!

I feel lack luster, and tired, and I literally feel ill… of course when I take a break from my exercise routine, I also tend to eat more junk, so that probably has something to do with it as well – hahaha!

You might find that strange. But I think anybody who knows how good it feels to be fit and healthy can identify with that. This is the one reason I find why exercise – once you get into it, can be so addictive, because you get hooked on that feeling of feeling great!

I know… it is all about getting started and about getting to that point where you feel Fantastic!  But if you just take a moment and think back at a time when you committed to some kind of physical activity… did you not immediately afterwards feel more energetic and happy?

Would you not like to feel like that most of the time?

Exercising regularly does not only help you look physically better and fitter, but to me – the most important part of regular exercise is the fact that it makes me look more radiant and feel more energetic and healthy!

Now there is a REAL reason to get back into the swing of things!  The Hot Burning Body workout is so much fun because I have made the exercises interesting and used really awesome music that will keep you wanting to move your body! You will actually enjoy your workout!

I had a conversation with one of the dancers on the ship yesterday that reminded me that now here in my mid thirties my physique is way better than it was in my twenties. Yet, as a twenty-something performer I was dancing way more than I am now and on top of that I use to spend just about the same amount of time in the gym as I do now…

So how come I can spend less time working out now and look better than I did 10 years ago?

Back then I was certainly working hard – or so I thought.

I was working hard and long but not clever… it was not for a lack of trying, but rather a lack of knowing…

See, it is not so much about the amount of time you spend working out but rather the intensity with which you work out. Not only that, but we often underestimate ourselves and how far we can push our bodies so we do the same amount of repetitions week after week and we hardly ever increase the difficulty of what we are doing.

You won’t know how much you are capable of doing until you have tried to push yourself to your limits. The other thing is… as a woman and a dancer I was terribly scared of “building muscles”… but girls, it is a total misconception that if you work with heavy weights you are going to end up looking like a body builder.

The real truth is that by increasing the weight you work with or the repetitions that you do even just a little, it will tone your muscles just that much more. And don’t forget that the more muscle you have, the more fat you will burn, and the more fat you burn the leaner you look.

Lean and toned… does that not sound great? Is that not what we all want? I know that is what I want. Lean and toned is so much better than skinny and flabby – right?

But now… you do not necessarily need weights to tone and shape your muscles… I am absolutely not against weight training as I do some of it myself, but I combine that with some very powerful body weight exercises that give me the cardiovascular benefits as well as the toning and firming of my muscles.

That is exactly what I show you in the Hot Burning Body workout… how you can get a toned, lean and seksy body in the shortest amount of time. And these exercises are put together in a very unique way and with great music. I give you everything you need to keep your workout interesting and challenging.

Don’t think you need to work out two hours a day to get that movie star physique you have always wanted…

If you work with more intensity for a shorter amount of time – you will definitely reap the benefits. In the Hot Burning Body workout I guide you through an invigorating series of exercises – once you know those, you will know what I know now and did not know then…

Higher intensity, less time – voila… the body you have always wanted no matter what your age…

Earlier today I was talking to my Pizzazz Factor clients about the importance of breathing to enhance your presence… but how important is breathing when it comes to exercise?

Well… you might realize the importance or even think it is a no-brainer – but I promise you there is more to it than you might think.

There is a reason why Yoga and Pilates instructors put so much emphasis on breath… and not just any breath – but breathing deeply and fully. Your whole body relies on oxygen to function, but once you learn to breathe properly the benefits are endless.

In the gym I often see the weight lifters hold their breaths or push real hard when they lift heavy weights… I cringe when I think what damage they might be doing by depriving their bodies of oxygen while they work out… not to mention that they can burst an artery with the amount of stress they put on their blood vessels by cutting off the oxygen flow… you can be so much stronger when you use your breath to your advantage.

Breath energizes, it revitalizes and it calms. By breathing deeply and fully you will get so much more out of your workouts. You will have more energy, you will feel stronger and you will have more control over your heart rate and your whole body in general. It centers you… helps with balance and concentration…

Some even say that the simple act of deep breathing can also assist with weight loss because the intake of sufficient oxygen also helps your body metabolize better and faster. Your body needs oxygen to function… and the more oxygen it gets, the better it functions. It makes total sense…

So when you do your Hot Burning Body Workout… Be mindful of your breathing. I pay a lot of attention to your breath when I teach and I sporadically remind you to inhale and exhale with deep, full breaths.

The same for when you are doing your HBB stretches… breathe air into your muscles… feel the muscle fibres opening up and lengthen. Breath is so very important when you are stretching. By breathing deeply and correctly you will find that the muscles will be much more likely to lengthen.

When you inhale… really think of filling your lungs from bottom to top, like filling a bucket with water… and when you exhale, empty your lungs out to make space for the brand new oxygen rich air. Whatever you do, don’t hold your breath! Breathe!

Breathe to energize

Breathe to restore

Breathe to calm

Breathe to balance

Breathe for optimal strength and power

Breathe for flexibility

Breathe for better concentration and focus

Breathe to get the most out of your workouts!