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!

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 was so happy to see that many of you took me up on my offer and asked me some very valid and interesting questions about fitness and weight loss.

Today I want to share with you the answer to Jan’s question as there were quite a few of you with similar questions and the answer to this one will help all of you… no matter whether you are a man or a woman – this is a great question and the answer will most certainly shed a lot of light for all of you.

Here is Jan’s question:

Jan: Hi Vanessa,

I’m a 38 year old guy and I’ve had a lifelong problem of having extra weight around my midsection.  The only way I can seem to get rid of it is by going on a very low calorie diet, like 1,200 calories per day.  However, I can’t sustain such a low calorie diet because it leaves me too weak to exercise and I also need energy to make it through my normal work day.

I normally eat around 2,000 to 2,500 calories per day, which gives me enough energy to make it through the day and to also exercise.  But at this caloric level, I can’t get rid of the weight around my midsection.  And my exercise routine consists of running and lifting weights four days per week.

I just seem to store the fat around my stomach area and can’t seem to get rid of it.  Do you have any suggestions or tips on how I can “trick” my body into getting rid of the extra weight?  My legs, arms, and shoulder areas are lean and muscular, but the flabby gut never seems to go away.  Any advice you could give me would be much appreciated. Jan

Vanessa: Jan, 1200 calories is definitely not enough for you and eating that little will definitely leave you with no energy and has potential to slow down your metabolism to a snail’s pace.

I suggest that instead of working on a daily calorie amount, let us calculate a weekly calorie amount and that way you can customize the amount of calories consumed on a daily basis based on the workload for that day.

For Example: You say you work out 4 days per week, so on those four days, make sure you eat between 2100 and 2400 calories and on the days when you are not working out, eat between 1500 and 1800 calories. That way you will always have enough energy to work out but you will still keep your calorie count for the week low enough to actually lose some of the fat around your waist.

If you do the math… at an average of 2100 calories 4 x per week and 1500 the other three days you are consuming 12 900 calories per week, whereas when you eat let’s say an average of 2200 calories a day that comes to 15 400 calories per week.

In other words you are still eating 2500 less calories per week and at the same time you are not letting your body settle into a routine so it keeps burning the calories.

I do not have details on your workouts but I would suggest that in stead of just running at a steady pace, add some interval training to your workouts twice a week by doing Hill sprints. Another way to incorporate very effective interval training to your workouts is by training with Kettlebells.

I have a great Kettlebell workout available on a two DVD set. It gives you everything you need to make huge gains. Strength wise, cardiovascularly as well as help you singe that fat off your body! Be prepared to get into shape really fast with kettlebells, even the UFC fighters train with Kettlebells these days. It is a tough workout, but Man… you’ll see the results fast!

I hope that helps you Jan.  You can play around with the amounts of calories you want to consume daily and come to a weekly amount. As long as you keep the weekly amount the same, you can tailor make every day’s eating schedule so it suits you best.

Ladies – the same goes for you… this will help you get rid of that excess fat around your hips and thighs while still allowing you to eat enough on the days you want to work out so you can still get the most out of your workouts. And try my Kettlebell workout.

Only ten minutes a day is already an amazing workout. You’ll see what I mean once you try it!

Kind regards

Vanessa Bader

P.S. Make sure to check out my Hot Burning Body Workouts. The best way to achieve fast and effective weight loss is to watch your calorie intake and plan it carefully as well as continue to work out! Sorry, there are no short cuts… but this is definitely the shortest and most effective way.

Please feel free to ask me any questions you might have with regards to fitness, exercise and weight loss and I will answer you to the best of my ability!  Let me help you reach your goals!  My biggest wish is for you to be happy and healthy!

You know how just a week ago I wrote to you and told you how important knowledge about weight loss can be. Because if you don’t know any better – how will you do any better, right?

So I have a classic story to tell you and it happened today at lunch. I don’t know, maybe you had to be there, but it was a true classic!

As usual we went up to the buffet on the ship, only today our comedian and ventriloquist friend Mike Robinson joined us for lunch… yes, he gave me permission to use his full name☺

Garin and I sat down with our trays of healthy lunch foods… we had our protein and veggies all nicely and colorfully spread out on our plates and our sugar-free raspberry jello for desert.

Mike sat down with two scrumptious looking cookies in his hand and I said: “Mike, are you not eating?  Did you eat  already?”

In all seriousness as he took a nice big bite of his first chocolate chip cookie, he looked down, patted his belly and said:  “No, I’m not eating, I want to lose this little belly” – hahahaha!

Now what is wrong with this picture. “Mike” I said, “You are not going to do it like that” pointing to the cookie he had left in his hand… and that is when the light bulb flashed on for Mike and he realized what he had just done and said and burst out laughing.

Choc Chip Cookies – No way to lose that fat!

Just like that, a lot of us know exactly what it is we should be doing, but we just don’t think… or on the other hand… maybe you don’t know.

Firstly and most importantly – not eating is NO way to lose your little (or big) belly… or hips, or thighs, or whatever your problem area is. And Secondly, substituting a whole nutritious meal with two cookies ain’t gonna cut it either.

In order to lose weight, you need to fuel your metabolism, and in order to do that you have to eat regularly… but what and how much you eat is also very important… right now I want to talk about the what rather than the how much.

Here it is – it is very easy!

Lean Protein like fish, skinless chicken, lean beef, eggs, soybeans.

Lots of Vegetables – all colors. The more color there is on your plate the better. Green, yellow, red

Fruit and fibre – eat at least 3 servings of fruit a day and feel free to add a couple of servings of whole grain to your daily diet.

Cut out or limit your starch and sugar intake. Starches are things like bread, Pasta, white rice and potatoes.

It is as simple as that!

Put down the cookies and eat something nutritious in stead… and for goodness sake – NEVER skip a meal!

Don’t do a Mike Robinson, that is no way to stay healthy and fit! Thank you Mike for the good laugh today! But my friend, fill up with the good stuff and get your metabolism working for you!

And oh… don’t forget to do your Hot Burning Body Workouts… to get even better results!

I bet you have already made your New Year’s resolutions and maybe one of them was to become healthier and get in shape…

I want to help you reach your goal this year, so stick with me and I will share with you all I know to help you be the healthier and happier person that you want to be…

Please feel free this year to email me at any time with any questions you might have regarding fitness and weight loss and I will happily help you to the best of my ability.  The year 2009 is as good a year as any to reach your goals… as a matter of fact – it is the best year for it!

Why?  Because it is now!  It is in the present… and there is no better time to start than now!

The best way to reach your health and weight loss goals is through knowledge and someone in your corner to help you – and I am here for you.

So do not hesitate to ask the questions that you have… if not me, then ask someone, because the more knowledge you have, the better your chances of reaching your goals.

Knowledge is Power!

Knowledge is Power

I share my knowledge with you in these emails, but also through the workouts that I have available to you.

The Hot Burning Body Workouts are very detailed so you can get the best results possible. Not only do you get these fun and effective workouts but I also include my thirty page Quick Start Guide that is packed with information that will give you the motivation and knowledge you need in order to reach your goals quicker and more effectively.

This year I have also got some brand new workouts coming your way that will blow-torch away your fat! Fun, effective and tailor made for you for faster results.

So stay tuned because 2009 is a big year for You and me and Hot Burning Body!

This year I want to help you get that Hot Burning Body you want!

Let me start you off with a myth about weight loss that I want you to keep in mind this year…

Most people think that the more calories you cut, the better. There is only some truth in that – here is the whole truth:

By eating too few calories you will slow down your metabolism and you will lower your energy level, and that is definitely not going to help you lose weight. When you don’t have energy you are less likely to work out and without working out it is impossible to build lean muscle… actually – you might end up losing muscle.

People who continue to lose muscle as well as fat end up looking sick and gaunt – not a good look.

Muscle burns fat, so you want to eat the right amount of calories to keep building lean muscle in order to burn more fat!

Kind regards

Vanessa Bader

P.S.  Make sure to take a look at both my Hot Burning Body workouts! They have both been created for fast and efficient weight loss as well as being fun. The original is all body weight exercises put together in a very unique format, and the other is my Hot Burning Body Kettlebell workout to blowtorch the fat away, improve endurance as well as power and strength!

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