There are many different methods out there to increase flexibility.  As a dancer I have been stretching all my life and I have been exposed to all the different ways to get more flexible.

Unfortunately I was never naturally flexible like a lot of dancers and gymnasts out there… some people are genetically more flexible than others, but in my quest to be a great dancer I discovered some of the secrets that helped me reached my goal.

Now, you might be thinking, well I am no athlete or dancer or gymnast, why would I be concerned with maintaining my flexibility?  The answer is very simple – for all round better quality of life, youthfulness and energy!

Streth to stay healthy and pain free

In the Hot Burning Body Workout Series I make use mostly of active stretching techniques because that improves the balance between strength and flexibility.  I have also included some static stretches that you can easily do  reading or watching television or even during those pesky commercial breaks.

But no matter which technique you choose there are two very important and simple guidelines you need to follow when you stretch to get the most benefit.

1) Breathe

2) Relax

For many years I couldn’t understand why I was having such a hard time to improve my flexibility while everyone else in class seemed like Gumby.

Then I discovered the secret; I was not relaxing while I was stretching – I was simply trying too hard.

In order for the muscles to be able to lengthen they have to relax, because when a muscle is tense, it is in a shortened state.  So stretching without breathing and relaxing is completely counter productive.

Try this:

Pick a stretch.  It might be a hamstring or groin stretch or even a shoulder or chest stretch – but get into the position of the stretch.   Start at a very comfortable range, then take a really deep breath.

Now, as you exhale – imagine that muscle melting – feel it going completely limp as you take it deeper into the stretch.  Now breathe very relaxed for about ten seconds and then release the stretch to a comfortable range.  Repeat 5 times.

If you are doing it correctly you will notice that every time you repeat the exercise you will be able to increase your range considerably.

Breath and relaxation is the key!

Happy stretching!

Kind regards

Vanessa Bader

P.S.  In the Hot Burning Body Workout I put as much emphasis on flexibility as I do on strength, because when you find the perfect balance between the two is when you are the least likely to ever injure yourself and you can move freely and easily.

Happy New Year… 2010 is here!

C’mon now – do you want the Hottest Body Ever in 2010? You know you can do it, but you have to persevere!

What are some of the very important things you can do to succeed with your weight-loss and fitness goals this year?  Right now I will share with you the most important things to keep in mind – if you follow these few guidelines, you are in for a Kick-butt year regarding reaching your “body-goals”.

1)  Remember – something is better than nothing. Even if it is ten minutes, make sure you  do some kind of physical activity every day!

2)  Limit your intake of any processed foods. If it comes in a packet, box or a can and the list of ingredients goes on and has words you can’t pronounce – avoid it! Fresh and unprocessed foods are always the best.

3)  Eat every 3 to four hours and don’t ever skip a meal. It is important to keep your metabolism burning red-hot.

4)  Never give up… don’t let one little bump in the road deter you from your path.  Stay determined and if you happen to fall off the wagon – get right back up on it!

5)  Always do Cardio vascular as well as resistance and flexibility exercise. Your workouts need to be as balanced as your meals.

6) Have a plan. You can’t reach your destination if you don’t know where you are going.

Remember – weight loss and fitness is not only about looking fantastic, but it is about being healthy and feeling great! When you are healthy and you feel good about your self, you gain absolute confidence that is imperative for you to excel in every area of your life.

Vanessa Bader “Get Bikini Ready for 2010″

I have taken all the thinking out of the above mentioned with my Hot Burning Body System.  I give you a full body workout system that gives you the most dramatic
results in the shortest time possible.  I also provide you with the Hot Burning Body Quick-start guide that will lead you in the right direction and explain exactly how to exercise and eat in order to get the Hottest Body ever!

And for this month only – January, I am offering you a Bonus one on one phone call with me, where you can voice your concerns and ask me any weight loss and fitness questions you might have.

Get the Hot Burning Body Workout System Now and start 2010 on the right foot!

To the best year Ever!

Kind regards

Vanessa Bader

Mixing up your workouts is a sure way to get optimal results with your weight loss and fitness regimen.  But there are three basic elements that each workout should consist of.

If you make sure that you include some of each of the following elements in every workout then you know you have a well rounded and balanced workout that
will give you the best results possible.

1) Cardio

Cardio vascular exercise

The first element is Cardio, also known as aerobic exercise.  The aerobic element in your exercise routine can be something traditional like walking, running, cycling, stair-climbing or elliptical machines just to mention a few.  But you can also get adequate cardio vascular exercise by increasing the speed and intensity of your body weight exercises or resistance exercises.

You are directly increasing the rate in which your body burns calories by improving your cardiovascular fitness level.

2) Resistance Training

Weights or resistance bands

The second is the anaerobic element.  These exercises require that you work the muscles of your body against some sort of resistance.  To provide this kind of resistance you can make use of hand weights, machines, weighted balls or bars, elastic resistance bands or even your own body weight.

Working the muscle against resistance causes it to break down so it can rebuild stronger and leaner every time.

3) Stretching

Stretching exercises

Flexibility training helps you to perform your cardio and resistance exercises better and with less chance of injury. Most people aren’t really aware of the importance of a good stretching routine as part of the scheme of things.  Staying flexible keeps you looking younger and more mobile – don’t skip this important part of your workout.

With the Hot Burning Body I made it really easy for you because you get all these elements in one.  I have made sure that each exercise has a good balance between all three these very essential elements.  You won’t even have to think about it but at the same time you can be sure that you will be getting everything you need.

The Hot Burning Body workout is a well balanced system that allows you to get the most benefit in the shortest time possible.  In thirty to forty five minutes you will get a kick-butt workout that will leave you feeling energetic and that will help you reach your fitness and weight loss goals.

Also have a look at the most effective and latest craze in the fitness world… Kettlebell training. I have two amazing Kettlebell workout DVD’s available for you. One for beginners and on for more seasoned kettlebell enthusiasts. It is the best way to burn calories and get your strength training and cardio-training all in one.

But no matter what method you might choose to work out, always remember – a well balanced workout is just as important as a well balanced meal!

Kind regards

Vanessa Bader

P.S.  The Hot Burning Body workout gives you all the cardio vascular, resistance and flexibility benefits all in a fast paced and fun workout!

I am so delighted to be home this Christmas. For us performers, the holidays are usually our busiest times, but this year Garin and I decided we will take this time off to spend with friends and family.

I have a great offer for you this Christmas! What better gift to give yourself or someone you love, than a way to stay healthy and in good shape?

Therefore I will be offering you 20% off any of my workout DVD’s for the next ten days. All you have to do is go to www.Hotburningbody.com, click on the order button and enter this coupon code to get your 20%discount:
MCVB

I hope you have a wonderful holiday this year. Make sure to enjoy your family and friends to the fullest and take some time for yourself to relax and have fun!

Most of us get very worried about our weight over the holiday season, because what is a holiday without good food and deserts?

All I have to say to you is, remember – you can enjoy anything in moderation. Don’t overdo it and you won’t have any problems. But most importantly – be consistent with your workouts. Remember that doing at least something is better than nothing, and the more calories you burn, the more you can enjoy all that good food without feeling too guilty:)

My Kettlebell Extreme workout is only 24 minutes and I promise you that you will burn maximum calories. I also have
included a great 10-minute express workout on the Kettlebell workshop for beginners.

Do you have 10 or 30 minutes in your day to spare? Just think about it… under half an hour of sweat and you can fearlessly have that slice of Christmas pudding!

Go now and get your Hot Burning Body workout and for the next 10 days you can get 20% off!  All you need to do is enter the coupon code: MCVB

Merry Christmas and a Happy New Year!

To your health and strength
Vanessa Bader

P.S. This coupon code also applies to my Pizzazz Factor program which is all about improving your self confidence through posture and body language – so feel free to check it out. The Pizzazz Factor also makes an amazing gift!

Coupon code: MCVB

Hello everybody…

I think most of you know by now that I am preparing for the Miss Bikini USA shootout this weekend and I want to thank you for all your support. I have gotten so many good luck wishes I feel that it can only go well.

I have been doing really well on the diet, just to get myself into tip-top shape for this competition. I had a little extra to get rid of since my vacation in South Africa   But I think I have done well given that I only really decided to do this a couple of weeks ago. Thank goodness I do not have to parade on stage in a bikini, but I will be captured on film and photo’s which I think is almost a little bit scarier as it will be documented “for ever!”   But hey, I figured, it is now or never… I am not getting younger, so here goes.

Some of you asked for a little bit of insight on how I am preparing for this so I will share with you…

Of course when it comes to these things, there are the facials and the manicures and pedicures, the spray tan and the body lotion, but all that stuff I mostly do myself as I am also a qualified beautician, so I took the day off today to do all that stuff. But of course the most important part of the prep comes way before…

I must say that I have become pretty good at making low fat, high protein (no condiments) meals look and taste interesting, but to make a long story short, my daily meals pretty much consists of:

- Oatmeal

- Egg whites

- Skinless chicken breast

- Tuna (in brine)

- Asparagus

- Fresh spinach

- Broccoli

- Protein shakes

- Yams (only in the beginning, not the last couple of days before the shoot)

- Water

I am on a four day workout program, which I have been maintaining for the last 3 weeks – Solid

Day 1 – 30 mins high intensity cardio

Chest, Triceps and abs (Weight training)

Day 2 – 30 mins high intensity cardio

Biceps, Back and shoulders (Weight training)

Day 3 – 10 min Cardio warm up (Elliptical)

Legs – Glutes and hamstrings – (I love using Kettlebell training for this and also some Plyometrics)

Day 4 – 40 mins Cardio (I get bored quickly so I alternate in 10 min sessions between the treadmill, Elliptical and stair-climber)

Legs – Quads and Calves

Abs

Then I start all over again:)  I normally might do this for a month or so and then I will change up my exercises and method of exercises completely. I like to change it up to keep it interesting and to keep my body from stagnating.

I am Super Dependent on my music for my workouts, so as a treat I though I would share one of my “workout tunes” with you today. I might make a habit of this:) I think music that gets you going and inspires you to move is excellent motivation in the gym… I have about 6 workout playlists. Here are two songs from the playlist I worked out to today.  Hope you enjoy!

Wish me good luck!

OH – and before I forget – I would really appreciate if you would vote for me on the Miss Bikini USA website

To your Health and Strength

Vanessa Bader

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…

Tired, down or depressed?

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.

Get Physical

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!

Please feel free to comment on my post… I always love to hear your input on this subject.

Healthy and fit body

We all want a gorgeous body – that is one of the most common reason for most everyone to keep up the workouts. Being fit and healthy is a great thing and I think it is very important for everyone to maintain a healthy weight. Not just to be aesthetically gorgeous but to be able to live a healthy and happy life. But what is it that actually makes you the most attractive and desirable person that you can be?

Confidence has been voted the number one most attractive trait. So more than anything your unmistakable self-confidence is what is going to make you attractive to others.

But how do we achieve that state of positive self-esteem and confidant self-image?

Positive Self-Esteem

The most important thing is mindfulness. A keen awareness of yourself and how you are presenting yourself to others. Intention and sincere thought behind your movements and expressions.

When you have the appearance of a person who radiates energy and joy, sophistication and poise, people will react to you accordingly. All that positive feedback and affirmative reaction you will receive from everyone around you will
instantly improve your confidence in yourself.

We all have the ability to be captivating, charismatic and sophisticated. The way to unlock those abilities is to firstly be aware that you have those talents within you.

Secondly, you have to develop those talents by practicing them and using them every day. I give you some easy to do exercises that only takes a few minutes each day in front of your mirror.

By doing those regularly the ability to magnetize and impress will become part of your being, part of who you are as a person. In the beginning it might take a little practice and awareness, but eventually it will be second nature and you won’t even have to think about it any more.

When you have the Pizzazz Factor you are radiating that magnetizing presence that draw people to you. Pizzazz is that attractive glow that captures others’ attention when you walk into a room.

You have the Power!

Kind Regards

Vanessa Bader

P.S. Having a healthy and fit body also leads to better self confidence, so don’t under estimate the power of fitness and weight loss. But it is also important to have the right attitude about yourself and your body!

Let me know if you have anything to add to that. Feel free to leave me your comments and thoughts on this subject!

So many people are complaining about chronic knee pain or some more serious knee injuries.

There is one very effective and important piece of information that I want to share with you today when it comes to minimizing and even preventing knee injury or any kind of knee pain.

The magic word is – Alignment

You want to always be very aware of the alignment of the patella of your knees. The most common problem is week abductors and a lack of awareness of the alignment of the legs when doing squats or running on the treadmill, elliptical or stairclimber.

In the following video I explain to you exactly what you should be aware of. If you simply follow this one tip, you can be sure to protect your knees from injury and eliminating all knee pain when exercising or doing any strenuous activities.

In my Hot Burning Body workouts, not only do you get great fat-burning power moves, but I always make sure to teach you the proper technique in order to give you the fastest and most effective workouts with very little to no chance of hurting yourself while working out. To me your number one priority should be a healthy, injury free, fit and mobile body!

Kind regards

Your weight loss and fitness coach
Vanessa Bader

I am so Pumped!
Motivated!
Excited!

So let me share with you….

This past weekend I spent at the Achieve Fitness seminar here in Las Vegas and it reminded me once again how valuable it is for us to let ourselves be inspired by others.

Don’t you find that you often expect it of yourself to be your own inspiration?  I know I am guilty of that sometimes. I put a lot of pressure on myself to keep inspired and hard working. Being able to inspire yourself is an amazing attribute, it is a wonderful thing – but quite often we all need a little push or “nudge” to help us along the way.

Do yourself a favor and find opportunities like workshops and group discussions, maybe a fitness forum online or even a paid event or seminar like the one I went to this weekend – It is what we all need sometimes to get us inspired and motivated again.

You have only one body and your health should be your number one priority. Without your health you have nothing, and that is why it is so important to me to help you reach your weight loss and fitness goals.

I was introduced to many wonderful and extraordinary like-minded people this weekend. All of them experts in the field of fitness, nutrition and weight loss.

I also got introduced to some amazing new products that could help you make your workouts more efficient and deliver better results. I invested in some of these products myself because I believe strongly that they can bring another dimension to my workouts and my health.

So stand by, because in the following couple of weeks I will introduce you to a few of these people and their expertise and products to help you make your workouts more fun and effective!

What other ways are there to stay inspired?

Well, it is important to keep your workouts interesting, and some of the best ways to do that is to increase your weight load, intensity and number or sets and reps you do, but also by trying different modality of exercise.

Stay Motivated!

By “modality” I mean -  There are various different exercises that work the same muscles. By alternating those your can have a little more fun working out.

For instance – to work out your back muscles, in stead of doing 3 sets of seated cable rows, and then three sets of Lat pull downs, why not alternate between the two with minimal rest in between your sets. That way you are targeting two different areas of the back, but doubling up on intensity by minimizing rest. More effective, more efficient – and more exciting. Less boring!!!

Go ahead and try that!

So how do you stay motivated?

1) Join a group or a forum on line where there are other people with the same goals as you. In this case a fitness or weight loss forum. There you can also quite often find answers for questions you might have.

2) Seek out events like fitness seminars and conventions. There you can be sure to be introduced to new ways of being inspired and lots of very motivated people

3) Read – there is so much good advice available in books and on line these days. Blogs on Fitness and weight loss are available everywhere. But at the same time – beware, don’t believe everything you read. Be selective.

I want you to always feel free to email me at any time to ask me any questions you might have regarding your fitness and weight loss. I will help you as much as I can. My number one priority is to help you live a full and healthy life.

In order to have the best quality of life, you want be in the best shape you possibly can. I am here to help you achieve that!

Have a wonderful week and remember to keep doing your Hot Burning Body workouts!

To your Health and Strength

Vanessa
P.S. Pretty soon I am starting filming on my brand new Hot Burning Body Circuit Training DVD. In this workout I will show you how to make use of Super sets and alternating different “modes” of exercises. It is an amazingly effective way to work your body!

Today I have a recipe for you that you can add to your meal plan.  In the Hot Burning Body Quick Start Guide I provide you with many more healthy and tasty recipes like this one to keep your meals interesting – never boring.

Breakfast is the most important meal of the day, but sometimes we can get really tired of the same old oatmeal with raisins or just good old simple scrambled eggs and even those lovely egg-white omelets you have learnt to make.

Here I have a little treat for you for that special Sunday morning breakfast.  This is a healthy and tasty way to start your day… once a week you are allowed a scrumptious treat… here is a healthy treat for you!  Healthy has never tasted so good!

Yummy Waffles for Breakfast

These Coffee-Chocolate Waffles are sweet and light, and full of good stuff — like fiber and monounsaturated fats. Plus, the yummy combo of espresso and cocoa powder is your delicious morning pick-me-up!

Chocolate-coffee Waffles (Makes 5 waffles)

Ingredients:

1 1/2 cups whole-grain pastry flour.

1/2 cup unsweetened cocoa powder

2 teaspoons baking powder

1/4 teaspoon baking soda

1 cup 1 percent milk

1/2 cup packed light brown sugar

2 teaspoons espresso powder

3 tablespoons light olive oil

3 large egg whites

1/8 teaspoon salt

2 tablespoons mini chocolate chips (optional) Maple syrup

Instructions

In a large bowl, whisk together the flour, cocoa powder, baking powder, and baking soda. Make a well in the center of the flour mixture and add the milk, brown sugar, espresso powder, and oil. Whisk these ingredients together until blended.

Preheat a waffle iron for 4 minutes, or according to the manufacturer’s instructions. (A drop of water should sizzle and bounce when dropped onto the hot surface.)

Meanwhile, beat the egg whites and salt with an electric mixer at high speed just until they form soft peaks. Fold the whites into the chocolate batter a third at a time, folding in the chocolate chips with the last third of the whites. Fold just until the mixture is combined.

Spray the heated waffle iron with cooking oil right before using. Add enough batter to almost cover the waffle grids (3/4 cup) and cook for 3 to 4 minutes. Repeat with the remaining batter. Serve the waffles with maple syrup.

Note: To keep the waffles warm, place them in a single layer on a foil-lined baking sheet in a preheated 250°F oven.

Per waffle: 235 calories, 10g fat, 29g carbohydrates, 10g protein, 5g fiber, 400mg sodium

So there you go – healthy doesn’t need to be tasteless and boring.

Enjoy!

Kind regards

Vanessa Bader

P.S.  How is the workout going?  Remember, that working out goes hand in hand with healthy eating in reaching your weight loss goals.  The Hot Burning Body Workout provides you with four invigorating workouts that burn maximum calories while strengthening and toning your body!