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.

The big mission to most people these days is to lose weight. True, most of us do have some extra pounds to shed, and it is no easy task. I am sure you might agree that putting on those pounds is much easier than losing them… much more fun… or so you think.

To lose that stubborn fat that “crept up on you from nowhere” you have to deprive yourself of all the things you love… fatty food, too much sugar, salt and then of course you have to forfeit your precious time on the couch…

See, this is the wrong mentality. Yes, I said it – Mentality!

Fitness and weight loss is a mentality! It is a way of living, not a plan you follow for 3 or 4 weeks. And you will be surprised how much more you will enjoy your life, and your treats once you have become accustomed to this “lifestyle”.

Believe me – I have a massive sweet tooth, but I use to eat sweets around every corner without even thinking about it… eventually they were not that much fun anymore, just another thing I am sticking in my mouth.

Now I get to savor my ice cream and love every bite, and those BBQ pork ribs that I love so much… yum, I get to really enjoy those when I eat them.

But that is not my point – my point is, that your “mentality” should not be “what do I lose”. It should be all about what you are gaining.

By cultivating healthy eating habits and by getting your body into great shape with exercise – you should look at everything you are gaining in the process…

You gain Endurance, Stamina, Energy, Strength, Flexibility and Confidence… and all this while losing weight… in other words, you are gaining all this while also getting that Hot Burning body you have always wanted! http://www.hotburningbody.com

With my Hot Burning body workout I have created a system that will give you all that I mention above and all that while you are having fun!

So don’t concentrate on what you might be losing, but rather think about everything you Gain!

To your Health and Success

Vanessa Bader

P.S. That Beginners Kettlebell Workshop is now ready! It should be up and available on the website by the end of this week, Thank you for your patience, but I promise you it was well worth the wait!

Weight loss is all about boosting your metabolism.

If your metabolism is standing still then your body is not burning calories, and when you are not burning calories, well, then you are not burning fat.

In order to get your metabolism burning faster and hotter there are three things that are very important:

First thing: It is very important that you are not scared to eat…. I come across so many people that think they need to starve their bodies in order to reach their goal weight. That is the worst thing you can do.

You need to fuel your engine, but with high octane gas. Lots of fruits and veggies and of course plenty of lean protein like lean, skinless chicken or turkey breast, fish and egg whites.

Choose Protein rich foods

Secondly, you have to eat regularly. You need to get your body into a routine. You should never go longer that four hours without feeding your metabolism… your body. Ideally you will eat a small meal every three hours.

Last but not least, you need to do at least 20 minutes of high intensity exercise every day. And by that I don’t mean walking… I mean something that makes you sweat, like my Hot Burning Body workout.

You need to do exercise that gets your heart rate up and challenges the muscles in your body. That way you can burn the most amount of calories in the shortest amount of time and you are training your metabolism to burn off those calories at a fierce rate!

So there it is. Only three very simple things you need to do, and you are on your way to success with a red-hot burning metabolism and a Hot Burning Body!

To Health and happiness in your life…

Vanessa Bader

P.S. In the Quick Start Guide that you get with your Hot Burning Body workout there is a great quick start meal plan to get your metabolism fired up right away! So don’t wait another moment, the sooner you begin the sooner you can look HOT in your swimsuit.

Last week I gave you some great idea for snacks. It is great to have a healthy snack between meals two to three times a day, but by that I don’t mean mindless eating…

Some people might confuse a healthy in-between meal snack with mindless snacking. An in-between meal snack is usually something healthy that you eat consciously and with the aim to keep your metabolism fired up.

Mindless snacking on the other hand is when your hand reaches for the potato chips, peanuts or buttery popcorn every 10 minutes or so… or maybe even a couple of scoops of ice cream as a late night snack. Now that will completely mess with your weight loss goals

Junk Food

We don’t want that!

So what can you do to curb that mindless eating? I have a few ideas for you…

Make a conscious decision not to ever eat standing up, or in the car. You want to be relaxed while you eat so your whole body and all your senses are aware that you are nourishing it. Every meal needs to be a mini event.

Don’t ever skip a meal! You might think that you are saving yourself calories, but you will end up feeling so hungry that you’ll wind up eating extra calories later to feel full.

Night time binging is usually as a result of boredom. Take up a hobby to keep your hands and mind busy – and watching TV is not going to do it… I find that my binging is the worst when I am sitting in front of the Tele – but maybe you can knit or Paint model airplanes or cars while you are relaxing in front of the TV…. just a thought…

It also helps to brush your teeth, nothing seems quite so tasty when you have toothpaste in your mouth. I also find that a cup of hot tea makes me feel satisfied – so I can forget about my so-called craving.

These are just some ideas on how to try and curb the mindless snacking…

Oh, and one last thing – you can’t eat what isn’t there, so when you go grocery shopping, avoid buying those decadent late night temptations.

In the Quick start guide that I provide for you when you start your Hot Burning Body workout, I guide you step by step through an easy to follow but very effective meal plan. Eating healthy will not be a riddle to you anymore!
No Mindless snacking, OK!

Go Get’em Hottie!

Vanessa Bader

P.S. Once you have honed down your healthy meal plan and you are mastering the Hot Burning Body Workout, you have everything you need to have that Hot Sizzling Body you have always wanted. And not only that – Even your Pizzazz Factor will be greatly enhanced!!!

I want you to understand that it is very good to have a role model – maybe you have a picture of Brad Pitt or Brooke Burke up on your fridge.  But no matter whose body you admire, you have to remember that you are unique.  We are all different and your goal should be to get YOUR body to look the best that it possibly can.

Besides, let’s get real – remember that the picture you cut from that magazine has more than likely been digitally enhanced… and chances are that the person who you have singled out as your “ultimate inspiration” might have even had some cosmetic surgery.

Now I am not trying to tell you that you can not have the body you want or a close to perfect body, because you absolutely can – but you need to have a realistic goal.

Have a realistic body-image, a realistic goal

First we have to familiarize ourselves with the different body types and you want to try and figure out which category you belong to.  It is important to understand your shape and what you can expect from it.

The APPLE SHAPE:

The apple shape tends to store extra weight in his or her upper body.  This fat usually gets stored around the belly area.  It is important for Apples to be health conscious as fat stored in the upper body can lead to cardiac disease.

The PEAR SHAPE (that’s me… mmm)

Pears are mostly women.  They tend to store any excess fat in the lower body: Hips, Thighs and Buttocks, and of course those good old saddle bags we hate so much. This type of fat is not as much of a health risk as abdominal fat but it is harder to lose.

The PROPORTIONATE SHAPE:

You are the lucky ones!  Proportionates have fat cells distributed equally throughout their entire body.  They gain weight everywhere, evenly distributed amongst all the different body parts. When they lose weight, it also comes off evenly.

With the proper diet and the correct exercises you can do a lot to alter your shape, but you must remember and understand that you can only win against genetics up to a certain point.

Once you understand this, you can let go of those unreachable goals and replace them with real ones.

With the Hot Burning Body System I give you all the tools you need to achieve your ultimate goal – the realistic goal that you have set for yourself.  You can reach your ultimate potential with this system.

I give you a six day meal plan that you can use as a guideline to plan your meals in the future.  The Hot Burning Body Workout is a compilation of the best of the best.  I have compiled the best body weight exercises to give you the fastest and most effective results.

I have been engulfed in the fitness world ever since I can remember.  I have taken my extensive knowledge of Dance, Pilates, Yoga, Weight training and Body Conditioning and advanced stretching techniques to bring you a workout that gets right to the nitty-gritty of it!

You can be the Ultimate You with the Hot Burning Body System…
To your Health and Strength!

Vanessa Bader

P.S.  If you want to add that extra special something to your new Hot Body – Get Pizzazz.  This Pizzazz Factor is your guide to an affirmative self-image. With great Posture, Poise and Presence and the know-how to use your body language to your advantage, you will be able to follow all your dreams, make friends easily, astound your family, impress employers and employees. If you haven’t checked it out yet, go to: http://Pizzazzfactor.com

When you start on your journey to becoming a healthier more striking you, you have to set goals for yourself and you want to make them as specific as possible.

When my clients start out with me I often find that most of them have a fair and realistic idea of where they are, but they don’t really know where they are going.

It is very difficult to stay on course if you don’t have a specific destination and I find this is why most people fail when it comes to weight loss and fitness.  Purely because they don’t have a specific goal – a specific destination.

It is not good enough to say you want to be healthy, or fit or skinny.  How healthy do you want to be? How much weight do you want to lose and how much time to you need? Do you know when you would like to get there?

You have to assess and decide what would be a realistic goal for you.  Do you want to run a marathon or are you happy to just be fit enough to play outside with the kids?  Do you want to win a gold medal at the Olympics or do you want to be able to do 20 push-ups with no effort.

Do you have a wedding or reunion in a couple of months where you want to look you best or are you looking to make some long term changes in your life?

Do you need to lose 100 pounds or 10 pounds? We all have different needs and goals, depending on who you are and your own life style – you have to decide what your specific needs are and set your goals accordingly.

This is also why your journal can be a great help. Write down your goals in your journal and look at them often.  Track your progress and see if you are staying on course.

This way, you cannot fail.  If you have specific and realistic goals and you keep track of your progress, you will no doubt succeed.  And remember, even if you might get off track, as long as you refer back to your goals it is easier to course correct and get back on track to reach your target. http://www.HotBurningBody.com

More on that next time!

In love and Strength

Vanessa Bader

I always suggest that for the sake of keeping your metabolism fired up, you should eat six or seven times a day.  But remember, when I say six or seven meals, I am not referring to six plates stacked with all kinds of food.

I usually suggest three healthy meals and three or four small snacks. You never want your body to starve so having a wholesome snack is important.

But when you have so many meals to think about, it can be challenging to keep it interesting. There are some easy to prepare snacks that makes for great in-between-meal alternatives.

Most of these are also easy to pack in a baggie or plastic container if you are constantly on the go.

Here are just a few:

1) Half an apple with a teaspoon of peanut butter
2) Five raw almonds and a medium sized banana
3) Raw baby carrots, celery sticks and cottage 
     cheese
4) Mix one cup of soy milk, half a banana and
     a teaspoon of peanut butter and a cup of ice
     in a blender for a great, healthy smoothie
5) 3 oz of beef jerky and five medium sized fresh 
    strawberries or cherries

So there are just a few tasty and easy to prepare snack ideas to keep you motivated and on the right track.

With the Hot Burning Body Workout you will get a Quick Start Guide that has a six-day Quick Start Meal plan with plenty more innovative ideas for hearty and healthy meals and snacks!
 http://hotburningbody.com

Enjoy staying fit, and when it comes to snacking, there are many ways to keep it tasty, fun and healthy. Use
your imagination!

Kind regards

Vanessa Bader

If you haven’t gone to look at my Hot Burning Body workout yet, run over to http://hotburningbody.com
This is an unbelievably fun way to get in the best shape you’ve ever been.