My aim is to keep you inspired to reach your weight loss and fitness goals.  I try to give you inspiration and information on a weekly basis that helps you stay on track.

Sometimes I will share delicious and healthy recipes with you that helps take the thinking and the effort out of having to guess what to eat next, other times I will give you exercise or nutritional tips, and other times I will simply share with you some inspirational stories to lend you some emotional support.

Whatever it may be – in the end the most important thing is that you need to be open-minded and be willing to accept support and information.  The more informed you are, the better you are able to make intelligent decisions about your own health, fitness and weight loss goals.

Don’t just blindly follow anyone’s advice or opinion… make sure you trust your source and that you use your own knowledge and intuition. You probably already know much more than you give yourself credit for.  The thing is that weight loss is not an exact science, so it is very important that you become self aware and you get to know your own body.

Additionally, the topic of weight loss and staying in shape is very dependent on your frame of mind. In order to be successful you want to make sure you get yourself in the right state of mind – a positive one.

It is very important that you take full responsibility for your own actions. Take back your power – Look at your own life, the choices you’ve made and how they have brought you where you are today – for better or for worse.

Responsibility means not blaming anyone or anything for your situation.  That type of mindset, the mindset of being “the victim”, that is what saps your will and drains your power.

You need to take responsibility and as soon as you do that, you will start to see how the choices you make creates your reality.  This does not necessarily mean controlling all the difficult things that life throw your way, but you can control the way you react to situations, people and events in order to create the best possible outcome.

It is up to you to decide whether you are going to either fear life’s challenges or embrace them with positive faith in yourself.  You can let someone’s criticism affect you or you can brush it off and move on.

The key is being aware and totally conscious and accountable for the decisions you make.  Your actions and reactions can dictate the outcome of almost any situation in your favor.

So take back your power of choice and take responsibility…

This is a big step in reaching your weight loss and fitness goals.  Go for it!

To your health and success!

Kind Regards

Vanessa Bader

P.S.  Taking responsibility for your actions can be very helpful in reaching your weight loss goals but also in every other area of your life!

I have always believed that the easiest way to be successful in reaching my goals is in finding those people with similar goals and who have already succeeded in reaching those goals and then learning as much as I can about them and their methods of reaching these goals.

That way I have a recipe that already worked for someone else and I will then follow it closely. Nine out of ten times, that will lead to the success of me reaching that similar goal successfully!

I have had some requests from some of you about my own weight loss and fitness goals and my own workout program. I had a goal and I reached it, and by sharing my recipe with you I hope that I can help some of you lose those stubborn pounds and tone your body so you can have that Hot Burning Body you have wanted and deserve!

I recently followed a specific program to get myself ready for a photo shoot for my upcoming Workout DVD’s…

To me, as most of you know, weight loss is a big deal, but even more than that I am concerned about being fit and healthy so I can live a long and energetic life. The best way to do that is through healthy nutrition and exercise.

Today I will share the exercise portion of this with you.

I believe in changing it up… I do as many different kinds of exercise as I can… but obviously you need to follow a program, your body needs a routine. In the past couple of months I have been preparing for some specific photo sessions and had really wonderful results with the following workout routine to get into tip top shape.

I have been concentrating mainly on weight training, Hot Buring Body Bodyweight exercises and Cardio. Keep in mind that I work with fairly heavy weights to push my muscles to their limits. The weight you pick up should require medium to hard effort. I do not take long rests between sets or exercises. 30 to 60 seconds.

Monday:
Quads and Calves and Cardio
Unilateral leg extensions – 3×10 (very little rest in between)
Seated leg press – 3×10
superset with calf raises on leg press 3×10
Smith Machine Squats (narrow stance) 3×15
Adductor machine 3×20, superset with abductor machine 3×20
Standing Calf raises 3×20
Full Hot Burning Body Workout (DVD 5 – about 35 minutes)

Tuesday:
Chest, Triceps and Abs and Cardio
Dumbell Chest Press 3×10
Immediately Dumbell chest flies 3×10
Immediately one set of bicycle crunches 20 reps, straight into
a set of Ball crunches with 10 pound weight above my head -
20 reps
Unilateral Tricep kickbacks 3×10
Cable tricep push downs 3×10
Two sets of Leg raises (2×20)
One set of Ball crunches with 10 pound weight (20 reps)
Dips on bench with feet on stability ball 3×10
Regular Push ups 3×10 (slow and controlled)
Tricep push ups 3×8 (slow and controlled)
CARDIO: Hill sprints – 15 minutes 30 sec intervals
incline 8, speed level 7 to 9

Wednesday:
Back, biceps, calves and HBB workout
Alternating dumbell bicep curls 3×10
Superset with Single arm dumbell rows 3×15
Lat pull downs 3×10
Cable bicep curls using straight bar 3×10
Cable flies 3×10
Standing Calf raises 1×20, 1×15, 1×10 (increasing weight
on each rep)
CARDIO: Elliptical 30 minutes on high resistance level

Thursday:
Hamstrings and Glutes and HBB Workout
Lying leg curls 3×10
Superset with Alternating jumping lunges 3×10
Seated leg curls 3×10
Superset with jumping squats 3×10
Stiff legged dead lifts 3×15
Smith Machine squats (Wide stance) 3×15
Full Hot Burning Body Workout

Friday:
Shoulders, Abs and Calves and Cardio
Seated dumbell press 3×10
Side lateral dumbell raises 3×10
Seated rear dumbell flies 3×10
Front Plank – hold for 60 seconds
Side plank – hold for 60 seconds each side
HBB ab combo – 3x through
Hanging leg raises (on elbows or hanging from bar)
Standing calf raises 3×15
Seated calf raises 3×15
CARDIO: Elliptical high intensity 15 minutes
Stepmill level 8, 15 minutes

Saturday:
Full Hot Burning Body workout

Sunday:
Rest

I hope this helps you… try it out for yourself. I really had drastic results on this program. My workouts last anywhere between 50 and 90 minutes. Keep in mind that my goal was to look as lean and toned as possible for these photos. So I worked at high intensity with very little rest in between.

To reaching your health and fitness goals… Get that Hot burning body you have always wanted!

Vanessa at her latest Photo Shoot

Today is Independence Day here in the United States. So to everyone in America – Happy 4th of July

Now how about claiming independence for yourself? Let us look at what the word independence really means according to the dictionary…

Being independent means freedom from the control, influence, support, aid, or the like, of others. Now how about finding that freedom and independence regarding food, and taking charge of your body, your health and your own life!

Are you being held hostage by your own doubts and thoughts; by your low self-image… constant thoughts of lack of self-worth? Are you being hounded by constant thoughts of food? Do you feel like you have lost control of your body?

By Starting right away with a regular exercise program and by clearing out your pantry and your fridge of all the fatty and sugary foods that you very well know are no good for your health or your figure, you are claiming back your own independence.

Independence from the hold all that junk food has over you. Don’t let food rule your life… use your self-determination to let go of all those bad habits and start living all the good habits today. All it takes is for you to make the decision and then be committed to it!

With the Hot Burning Body Workout, firstly I give you a workout that is fun to do and helps free your body of aches, pains, stiffness and excess fat:) And I also provide you with a quick start guide that shows you how to manage your weight and your well-being through healthy nutrition.

Remember – if it is there in your fridge and your cupboard, well, then you are going to eat it… so start by clearing away all the temptations and you are well on your way to claiming your independence and freedom!

Exercise can be fun and should be a part of your daily routine, even if it is only 20 to 30 minutes a day.

You have the capacity to manage your own life and make your own judgments. Take charge of your body… and you take charge of your life!

Kind regards

Vanessa Bader

P.S. Don’t wait another day to claim back your life, your body, your independence – Get the Hot Burning Body Workout system and get that hot body you have always wanted.