I am writing to you from South Africa where I have a week or so with my family after performing in Ghana this past weekend.  Next weekend I will be in Nigeria for another performance but I wanted to take the time to connect with you while I am on my travels in Africa.

I am having a magnificent time – I miss my family so much as the opportunity so come home does not present itself as often as I would like it to.

On a trip like this one, where I have the chance to indulge in all the goodies that I miss from home, as well as mom’s good cooking – I have to make sure that I get my workouts in regularly and I have to make sure they count big-time.

The perfect recipe to maintain healthy body weight is a combination of healthy eating and regular exercise… but sometimes when your calorie intake increases, you have to make sure that you get the most out of your exercise routine in order to keep the weight off.

Being home and visiting with my family means that I want to spend the most time possible with them and the least time possible in the gym.

So how do you get the best calorie burning and toning results without spending hours on end in a gym?  The answer consists of two words –

1) INTENSITY and

Intensity and Focus

2) FOCUS

No matter what method of exercise you pick – if you want to get the greatest results, you have to exercise intensely.  You might be asking right now, how do I know that I am working out intensely?

Well, if you are not breathing heavily and you are not sweating profusely after the first fifteen minutes, then your workout is not intense enough.  Give yourself a good ten minutes to warm up your body and your heart, and then hit it hard.

By working with higher intensity, you are causing your whole body to burn hotter and faster.

The cool thing about a real intense workout is that firstly you can burn as many calories in thirty minutes as you would in an hour with moderate exercise.

Secondly, because your body takes longer to cool down you will still be burning calories for about an hour after your workout.  Double the benefit!

By “Focus” I mean that you should be mentally engaged in the activity you are doing and you need to consciously activate the muscles needed to do the specific exercise – that way the body not only works more efficiently and more intensely, but the mind is fully engaged for optimal results.

So by increasing the intensity of my workouts and by making sure I am mentally totally engaged in what I am doing and which muscles are doing the work, I can cut my workouts shorter and still get the amazing results I want.

In the Hot Burning Body Workouts I make sure you are fully focused mentally on every movement you do.  My new Kettlebell workouts are honed towards those two principals – focus and intensity. The exercises are crafted and have been fine tuned to give you the kind of intensity you need in your workout to give you Optimal results in the Minimum time!

So go out there and Push it! You are worth it!

To your health and strength

Vanessa Bader

P.S.  You can also enjoy all those yummy goodies and fabulous foods if you are doing the Hot Burning Body Workouts.  But remember – I always say, “Moderation is key”.  So eat the fun stuff in moderation and make sure to continue doing your Hot Burning Body Kettlebell Workout on a regular basis!

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.

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

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

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Here’s why…

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

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

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

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

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

Enough said?

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

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

Here are some of the advantages of kettlebells:

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

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

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

4) This training vastly improves your cardiovascular endurance

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Kind Regards

Vanessa Bader

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

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!

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.

Do I need to do Cardio? Which Cardio machine is the best, how much cardio should I do? These are some very frequently asked questions and I thought I’d address this matter today.

I will give you my thought on this subject in a nutshell.  And I am not just giving you thoughts but knowledge from personal experience. Experience from years of doing myself and teaching others.

Cardio is important… you want to keep your heart strong and fit. Now I am not against cardio 
equipment but you do not need any machines to get sufficient cardio exercise.  As a matter of fact, the best cardio vascular exercise can be done while doing resistance training.  Body weight exercises are by far the most effective and safest way to get your cardio training in.

In the Hot Burning Body workouts there are quite a number of exercises that demonstrate this fact. Take for instance the lunge combination. If I wear my heart-rate monitor while doing that exercise and I do the exercise up to speed, my heart-rate up to a 174 bpm by the time I start the second set.

Not to mention the lunges with leg lifts and a few others.  By the time I am done with those my heart rate is sometimes sky high – healthily so, and at the same time my legs and my abs and my arms and glutes are getting a great workout. 

When it comes to cardio equipment.  Each machine has its pros and cons of course.  If you have bad knees or ankles, or you suffer from lower back pain or weak back, I would suggest you stay away from the treadmill.  When walking and running on the treadmill there is a lot of joint impact and kneecap stress.  

If you are healthy, then the treadmill is OK but make sure you are wearing proper running shoes, they will
absorb some of the impact.  

As for the other machines, I think it is a good idea to change it up.  Cross training using more than one machine in your exercise program is a good approach because you get each machine’s benefits while minimizing its shortcomings.

The important thing is to exercise consistently.  Your general strategy for all cardio vascular exercise is to train four to six days per week, alternating intense and easy days.

But like I said before, if you do the Hot Burning Body workout four to six times a week, you will have no need for cardio equipment.  And you will quickly see which exercises gives you the most cardio vascular benefits.

On the days that you want to increase your cardio, just to a few extra repetitions of those exercises.

The Hot Burning Body Workout System is all you need to improve your Strength, flexibility, movement quality, coordination and cardio vascular endurance all in one!

Kind Regards

Vanessa Bader

P.S. I will soon have a circuit training Hot Burning Body DVD available for you.  This will give you the extra benefit of cardio vascular training and strength training in one workout.