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!

Sometimes it is hard to distinguish between being really hungry and just eating for the sake of eating because you are bored or depressed.

Are you guilty of eating a tub of ice-cream when you are feeling blue? How do you determine whether you are really hungry?

These are the questions you need to ask yourself:

Is my stomach growling? Do I feel weak or tired? Has it been longer than three or four hours since I last ate?

By concentrating on the answers to these questions you will very easily determine whether you are physically hungry or whether you are eating for a different reason.  Once you have determined that you are really hungry, then you know it is time to eat.

If not, then you might want to ask yourself another question…

Are you feeling Depressed or Anxious?

Feeling emotional, depressed or angry can trigger the feelings of hunger… this is called emotional eating. Before you go to the fridge and raid it for the first and best thing to eat, determine if this is what you are experiencing. If you detect that this is the case, then sit down with your journal and start writing.

It is critical to get in touch with your emotions and to nail down what it is you are feeling and why you are feeling it.  You need to dig deep because if you can’t get to the core of what is bothering you, then you are going to have a really difficult time reaching your weight loss goals.

You might not get to the bottom of it on the first day you tackle this problem, but if you keep being aware of the fact that you are about to eat because of something different that pure physiological hunger, then you can take the time to do some soul searching and inevitably you will get to the bottom of it at some point.

The most important thing is that you are aware of it!

This is only one of the reasons it is good to keep a journal… it is good to put your thoughts and feelings down on paper, and the other thing is that by the time you are done writing, it was a good distraction from eating when you were actually not really hungry and maybe time for the next real meal!

Stay in touch with your inner self and be aware of your eating patterns and you are on the right track! Combine that with the Hot Burning Body Workout and you are on the winning path!

Kind Regards

Vanessa Bader

P.S.  Keep a journal handy and document your eating patterns and habits, this will give you a better awareness of how often you eat and why.

P.P.S. Remember that physical exercise is a very important part of your Healthy Life Style, and I don’t know any workout that is more fun and gives you everything you need in a workout like the Hot Burning Body System!

Good to see you. I just arrived in South Africa last night and I am looking forward to the next month here visiting my family and friends.

You might know, if you travel often like I do that it is rather difficult to stick to healthy diet and exercise. So I always look for a way to burn fat fast so I can get out of the gym and enjoy more time with my friends and family who I don’t get to see often.

So today I want to talk to you about interval training.

Interval training simply means that you are doing short spurts of very intense training where you push your heart-rate up to between 80% and 90% of its maximum capacity.  You want to definitely use your heart rate monitor for this. And please, if you are going to try this – work your way up to it – start out slowly.  This can be very challenging and you want to monitor your heart rate closely as to not overdo it…

There are various ways to do this – you can do this with any of the cardio machines in the gym, with body weight exercises and of course with Kettlebells.

This is essentially what the Hot Burning Body Workout system does for you in the safest and most beneficial way.  The system was created to give you the most amazing fat- and calorie-burning benefits and it does so in interval training fashion.

In the Body weight series each exercise routine is designed to give you a full body workout and at the same time get your heart rate elevated to a healthy pace for short spurts of time where you get the most fat-burning benefits.

The Kettlebell workouts work in the same way – specially my Kettlbell workout “Extreme” where I combined all the Kettlebell exercises in routines that work in a circuit-fashion. That way you get your heart rate up quickly while getting a full body workout with short rests in between.

When you work this way, not only do you burn more fat, but you are also training your metabolism and strengthening your heart muscles!

You can do this to a certain degree with running or on the elliptical machine or stair climber – but you do not get the added lean muscle building and toning benefits that the Hot Burning Body workouts offer you.

And let’s face it… how tedious is a workout that simply consists of running and stair-climbing? Body Weight exercises and Kettlebells are much more exciting and beneficial, and the way in which the Hot Burning Body Workouts are created you will never get bored! You will keep your body and mind thoroughly stimulated – take my word for it!

The other really cool thing is that if you work this way, your body will still be burning an accelerated amount of calories for about one to two hours after your workout has ended because your metabolism has been cranked into full gear and burning red-hot!

You Have the Power!

Vanessa Bader

P.S. So make the most of your workout time and get all you can get out of it – get the Hot Burning Body Workout System! You need to look no further!

P.S.S.  An announcement for you! The Kettlebell Extreme has been selling like hotcakes and it is time for my introductory offer to expire. So run over there and get your copy now. The ridiculously low price is available for one more week only!

The Hot Burning Body Workout system was created to give you real and fast results in many different ways.

In the past couple of months I have received some really good feedback from a lot of you who have started your journey to a healthier, stronger and seksier you.  It makes me so happy to hear that you are loving the Hot Burning Body System and that you are getting rapid and real results!  I am so very proud of you!

I have also heard form quite a few people who wants to know if they will benefit from the Hot Burning Body system.  Some of you are feeling very discouraged because you have tried so many different things and are yet to see the results.

As a professional dancer and Pilates instructor, personal trainer and Kettlebell instructor, I created this workout to cover every thing you might want from your workout program.

I teach all the exercises in depth to make sure you are doing them right so that you get the most benefit from each movement you do.  Not only does this workout strengthen your body, but it also increases your flexibility and mobility as well as fire up your metabolism so you can burn the most calories in the shortest time possible.

Here is just one of the letters I want to share with you today.

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Cynthia wrote to let me know of all the phenomenal results she is getting from the Hot Burning Body Workout System:

C: I want to tell you I have lost 10 pounds since I started the HBB workout!  (and still going.) It is awesome and I feel Fantastic… and Seksy!!!

I can’t thank you enough for your hard work and for sending it to me.  It feels so good to see my body changing and FEEL my body getting stronger and leaner.  Yippee!  I have lost probably a lot more than 10 lbs in fat but have gained some good muscle, and still going strong.  I am on a roll now (a neck roll?)

So I will keep on working out with your wonderful, fantastic program, I LOVE IT SO MUCH because IT WORKS. Before I started it I was going to the gym but forever and I wasn’t losing any weight and it was depressing me badly.  But now, and in the nick of time, I felt really pretty good in my body when my new boyfriend was here, he certainly noticed it!  I couldn’t be happier!

Love u, Vee

V:  I am so proud of you Cynthia, you have achieved so much in such a short time, with both the Pizzazz Factor and also the Hot Burning Body System. Keep it up!

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So if you want to lose those pounds, tone, strengthen, gain flexibility and gain confidence – The Hot Burning Body System is for you!!!

You Have the Power!

Kind regards

Vanessa Bader

P.S. Don’t forget to also check out my Hot Burning Body Kettlebell workouts. Talk about burning optimal calories FAST! Kettlebell training is the best way to get the most calorie singing power in the shortest amount of time… and on top of that, it is tons of fun!

See the Kettlebell workouts HERE

I have been working out all my life – I have tried everything… and I believe in a lot of different kinds of exercises and I enjoy keeping it interesting by trying new things. But none of us have time our busy days to try something that does not work!

When it comes to home workout DVD’s I do believer there is a lot of good stuff out there, but I also know that there is a lot of crap.  So how do you know what to pick up? How do you know that the workout DVD you pick up off the shelf is the one that is going to give you the workout and the weight-loss results that you so badly want?

I believe that my Kettlebell Extreme workout is one you really want to pick up… and I give you permission to correct me if I am wrong!  Try it… if you don’t like it, you can send it right back – no questions asked.

Kettlebell Extreme!

That is how confident I feel that this is a DVD that you want to add to your collection and most probably keep right on top where you can grab it first. This workout is high octane action, and tons of fun and requires less than 25 minutes to complete!

Why would you possibly want to attempt working out with kettlebells?

For starters…

- Kettlebell training gives you functional strength

In other words, it prepares your body so that it can be strong and resilient for everyday tasks. The exercises are explosive and dynamic and very three dimensional and these exercises work your body as a whole. All the muscles are working in conjunction with each other.

Whereas with regular weight training you tend to isolate muscles and mostly work very two dimensionally. Barely any of the movements you perform during regular weight training will be applicable to everyday regular tasks.

The localized weight of the Kettlebell very closely simulates moving around regular everyday objects like shopping bags for instance. Not only that, but the way kettlebell exercises are performed ensures that you get your cardio exercise at the same time as your resistance training… so no more long, boring cardio workouts!

Those are only a couple of unique advantages of kettlebell training…

Here is some more 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.

8. 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!

There are twelve great reasons to add one of my Kettlebell workouts to your collection! The introductory offer for the Kettlebell extreme is limited. The price will be going up shortly – so don’t miss out!

Vanessa and her Kettlebell

To your health and strength

Vanessa Bader

P.S. Just so you know – If you have never worked out with Kettlebells before I suggest you get the Workshop for beginners first and then move on to the Kettlebell Extreme… But the Kettlebell extreme is my favourite workout – you definitely want that one for your collection!

Visit: http://www.hotburningbody.com