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

It is no surprise that a program like Garin Bader’s CoreForce Energy creates skepticism. He makes some pretty incredible promises that seem impossible… I was very skeptical myself and could not see how it would be possible to create such amazing results in such a short amount of time. Whether you are a weight lifter, a fighter or an athlete that want to be stronger and faster, or a musician or artist that want to be more dexterous and creative or a public speaker or performer that want to hone your skills – he promises massive improvements in all areas.

Garin Bader doing his Famous Two-finger stretched-arm Push-ups

Many of you might be aware of the fact that I am Garin’s wife and therefor you might think that I am being bias. But the truth is, I have watched him work with countless people and I have witnessed as well as experienced the incredible results first hand.  When Garin and I first met, he started teaching me the beginnings of the principals of Coreforce Energy, I had my reservations too. We had just started dating and I thought this guy talks a big game… I want to see how “real” he is…

I worked through the program and took advantage of Garin’s private training sessions (which of course were complimentary to me – wink wink that he offers with his course and I can tell you the CoreForce Energy is the real deal.

It struck me that he had really discovered and created something very valuable and unusual and he is an amazing teacher. This is stuff that some of the masters and mentors out there might know but don’t necessarily have the know how to pass on. Garin gets the message across in a way that is easy to understand and implement and the results are unbelievable. But not only does Garin teach these principals, he is a living example of Coreforce Energy.  He literally excels at everything he does, and you don’t have to believe me, just ask anyone that knows him or has seen him perform  on stage or train in the gym or dojo.

You have to commit to keeping an open mind though, and some of his methods may seem totally unconventional or downright strange to you, but the end results are astounding. If you can get yourself to be open minded and if you can throw yourself into it and follow his instructions, you might even surprise yourself… no, you will definitely surprise yourself.

Garin shows us with the techniques and principals of CoreForce Energy that we really do under estimate ourselves and that when you put your “mind, imagination and congruence of body and mind” to work you really can achieve some incredible physical feats without too much effort.

I would definitely recommend this product to anyone who want to improve their life in any and every way possible – given you have an open mind and the will to experiment, play and learn… you will be surprised in how quickly he can show you to achieve whatever it is your goal might be. If you want peak performance. mental focus and super strength, Coreforce Energy is definitely a must have for you!

Kind regards
Vanessa Bader

Hi to you all…

I am so very excited to show you the Preview to my new Kettlebell Extreme workout! It is coming to you really soon and I wanted you to have a quick peek at what you can look forward to.

I have put together the Kettlebell routines in a Circuit fashion so the workout is fast-paced and burns the maximum amount of calories in the shortest amount of time.

The whole workout is 24 minutes long and it is all you need for great weight loss results, improved cardio-vascular endurance and superior strength! I will make sure you are the first to know as soon as this workout is available… It will be really Soon! So keep your eyes on this space or sign up for my free newsletter and you will be sure to know immediately!

Here it is… just a little taste…

Have a great day

To your Health and Strength

Vanessa Bader

How are you today?

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

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

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

Push ups  can be performed in very many ways.

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

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

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

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

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

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

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

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

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

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

To your Health and Strength

Vanessa Bader

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

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

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

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

Get the Hot Body you want!

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

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

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

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

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

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

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

To Your Strength and Health

Vanessa Bader

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

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

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

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

Sugary food is not good for Stress

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

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

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

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

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

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

To your health and strength

Vanessa Bader

http://www.hotburningbody.com