Yesterday when working out at the gym I once more came to the realization how powerful complete, artistic movement is, as appose to just moving for the sake of moving and getting exercise.

I proved this point yesterday…

I always explain to you how important your form and your posture is when you work out… as a dancer I am very aware of it.  Not only because it looks good and it guards you against injuries, but also because you get a much better and more efficient workout that way.

Now I am going to take it a step further.  I want to talk to you about the quality of your movement…

Now by movement I mean – any kind of activity that you might do – in this case, exercise-wise.

Movement can be mindless and sloppy and loose, or you can engage your whole body fully by engaging your mind and emotion in what you are doing.

Now, you might be thinking… “but I am just working out – I’m not putting on a production or trying to impress anyone, and emotion during exercise sounds way too deep”. OK, I get you – but hear me out.

I started my workout yesterday on the elliptical.  I like to push myself really hard, so I crank up the resistance and I move my legs as fast as I can at that resistance.

I watch my heart rate monitor very closely and as soon as it reaches my maximum heart rate, I slow down, get my heart rate down and then push it back up… I repeat this until my allocated time is over…. whatever it may be for that day…

I manage to get my heart rate to maximum (185 bpm) in about 40 seconds once my body is warm.

Then I went into the studio to do my Hot Burning Body workout and throw a little dance practice in between.

I am absolutely passionate about dancing and music, and because the Hot Burning Body workout is based on dance principals, I really pay a lot of attention to the quality of my movement.  It is automatically infused with my passion for the music and the movement – so there is plenty of emotional content – but I am also very aware of my lines… to make every movement beautiful and flawless.

Literally – within 20 to 30 seconds my heart is beating way beyond its maximum… now, that is not necessarily something you want to strive for – but I am simply proving a point…

When you move with resistance, and passion and artistry you are engaging your whole body very actively and therefore you will get so much more value out of movement that is done with that in mind.

The Hot Burning Body workout includes these elements that I am talking about, and the music I chose for the exercises were specifically chosen to enhance the quality of your movement and to make it more fun… the enjoyment thereof is emotion – it gives your movement the emotional content that it needs.

So whether it is a bicep curl or a leg extension or a push-up you are doing… think of making your movement artistic – rich in quality… and you’ll burn double the calories, in

half the time and really enjoy your workout at the same time.

Mindless movement will give you very little results… where as if you engage your mind, body and emotions fully, you’ll be amazed at the drastic and speedy results.

Maybe you think this is all mumbo jumbo, but I challenge you to try it – you’ll see for yourself that it really works!

Kind regards

Vanessa Bader

P.S.  If you do not own the Hot Burning body workout yet, you should try it… you have nothing to lose.  If you don’t like it, you can simply send it back to me within 30 days and I will give you a full refund. Yes, that is how sure I am that you will love this workout!

Go get it now at: http://www.hotburningbody.com

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!

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!

I had a conversation with one of the dancers on the ship yesterday that reminded me that now here in my mid thirties my physique is way better than it was in my twenties. Yet, as a twenty-something performer I was dancing way more than I am now and on top of that I use to spend just about the same amount of time in the gym as I do now…

So how come I can spend less time working out now and look better than I did 10 years ago?

Back then I was certainly working hard – or so I thought.

I was working hard and long but not clever… it was not for a lack of trying, but rather a lack of knowing…

See, it is not so much about the amount of time you spend working out but rather the intensity with which you work out. Not only that, but we often underestimate ourselves and how far we can push our bodies so we do the same amount of repetitions week after week and we hardly ever increase the difficulty of what we are doing.

You won’t know how much you are capable of doing until you have tried to push yourself to your limits. The other thing is… as a woman and a dancer I was terribly scared of “building muscles”… but girls, it is a total misconception that if you work with heavy weights you are going to end up looking like a body builder.

The real truth is that by increasing the weight you work with or the repetitions that you do even just a little, it will tone your muscles just that much more. And don’t forget that the more muscle you have, the more fat you will burn, and the more fat you burn the leaner you look.

Lean and toned… does that not sound great? Is that not what we all want? I know that is what I want. Lean and toned is so much better than skinny and flabby – right?

But now… you do not necessarily need weights to tone and shape your muscles… I am absolutely not against weight training as I do some of it myself, but I combine that with some very powerful body weight exercises that give me the cardiovascular benefits as well as the toning and firming of my muscles.

That is exactly what I show you in the Hot Burning Body workout… how you can get a toned, lean and seksy body in the shortest amount of time. And these exercises are put together in a very unique way and with great music. I give you everything you need to keep your workout interesting and challenging.

Don’t think you need to work out two hours a day to get that movie star physique you have always wanted…

If you work with more intensity for a shorter amount of time – you will definitely reap the benefits. In the Hot Burning Body workout I guide you through an invigorating series of exercises – once you know those, you will know what I know now and did not know then…

Higher intensity, less time – voila… the body you have always wanted no matter what your age…

Earlier today I was talking to my Pizzazz Factor clients about the importance of breathing to enhance your presence… but how important is breathing when it comes to exercise?

Well… you might realize the importance or even think it is a no-brainer – but I promise you there is more to it than you might think.

There is a reason why Yoga and Pilates instructors put so much emphasis on breath… and not just any breath – but breathing deeply and fully. Your whole body relies on oxygen to function, but once you learn to breathe properly the benefits are endless.

In the gym I often see the weight lifters hold their breaths or push real hard when they lift heavy weights… I cringe when I think what damage they might be doing by depriving their bodies of oxygen while they work out… not to mention that they can burst an artery with the amount of stress they put on their blood vessels by cutting off the oxygen flow… you can be so much stronger when you use your breath to your advantage.

Breath energizes, it revitalizes and it calms. By breathing deeply and fully you will get so much more out of your workouts. You will have more energy, you will feel stronger and you will have more control over your heart rate and your whole body in general. It centers you… helps with balance and concentration…

Some even say that the simple act of deep breathing can also assist with weight loss because the intake of sufficient oxygen also helps your body metabolize better and faster. Your body needs oxygen to function… and the more oxygen it gets, the better it functions. It makes total sense…

So when you do your Hot Burning Body Workout… Be mindful of your breathing. I pay a lot of attention to your breath when I teach and I sporadically remind you to inhale and exhale with deep, full breaths.

The same for when you are doing your HBB stretches… breathe air into your muscles… feel the muscle fibres opening up and lengthen. Breath is so very important when you are stretching. By breathing deeply and correctly you will find that the muscles will be much more likely to lengthen.

When you inhale… really think of filling your lungs from bottom to top, like filling a bucket with water… and when you exhale, empty your lungs out to make space for the brand new oxygen rich air. Whatever you do, don’t hold your breath! Breathe!

Breathe to energize

Breathe to restore

Breathe to calm

Breathe to balance

Breathe for optimal strength and power

Breathe for flexibility

Breathe for better concentration and focus

Breathe to get the most out of your workouts!

I always suggest that for the sake of keeping your metabolism fired up, you should eat six or seven times a day.  But remember, when I say six or seven meals, I am not referring to six plates stacked with all kinds of food.

I usually suggest three healthy meals and three or four small snacks. You never want your body to starve so having a wholesome snack is important.

But when you have so many meals to think about, it can be challenging to keep it interesting. There are some easy to prepare snacks that makes for great in-between-meal alternatives.

Most of these are also easy to pack in a baggie or plastic container if you are constantly on the go.

Here are just a few:

1) Half an apple with a teaspoon of peanut butter
2) Five raw almonds and a medium sized banana
3) Raw baby carrots, celery sticks and cottage 
     cheese
4) Mix one cup of soy milk, half a banana and
     a teaspoon of peanut butter and a cup of ice
     in a blender for a great, healthy smoothie
5) 3 oz of beef jerky and five medium sized fresh 
    strawberries or cherries

So there are just a few tasty and easy to prepare snack ideas to keep you motivated and on the right track.

With the Hot Burning Body Workout you will get a Quick Start Guide that has a six-day Quick Start Meal plan with plenty more innovative ideas for hearty and healthy meals and snacks!
 http://hotburningbody.com

Enjoy staying fit, and when it comes to snacking, there are many ways to keep it tasty, fun and healthy. Use
your imagination!

Kind regards

Vanessa Bader

If you haven’t gone to look at my Hot Burning Body workout yet, run over to http://hotburningbody.com
This is an unbelievably fun way to get in the best shape you’ve ever been.