I hope you are having a great week. Mine has been crazy busy, I have so much to tell you.

I was wondering if you are going to be at the Fitness Expo in LA this week?  I will be there – yes, me, myself in person. I would love if you would pop by the booth to come and see me. I will be represented by “Fundamental Fitness Products” at the Fit Expo this weekend and I am mega excited to be there.

I think it is going to be awesome fun. A weekend of fitness products, MMA fights, Bodybuilding and martial arts competitions, demonstrations and more. So if you are in the Los Angeles area, don’t miss it!

But more importantly… if you are coming to the expo, please come and say hello. I would love to meet you personally!

Hot Burning Body is going through a transformation and soon I will be able to give you more details on that.

As you know, I travel a lot and so I am not home in Vegas a lot to take training sessions,  but right now I am here and I have only limited time available, but if you are in the Vegas area and would like to come and see me for some personal training sessions whether it be for Pilates, Kettlebell training, Interval training or for my Hot Burning Body workouts,  please email me so we can get in touch by phone and I can schedule you in.

Even though my time is limited I am keeping my rates very reasonable because I am here to help you!

Now that I was able to share all that with you… don’t worry, I will also make sure you receive your Email tip of the week:)  I will send that to you in a separate email if you have not received it yet…

Have a wonderful weekend and I hope to see you at the Fit Expo in LA!

To your health and strength

Vanessa Bader

Hello everybody…

I think most of you know by now that I am preparing for the Miss Bikini USA shootout this weekend and I want to thank you for all your support. I have gotten so many good luck wishes I feel that it can only go well.

I have been doing really well on the diet, just to get myself into tip-top shape for this competition. I had a little extra to get rid of since my vacation in South Africa   But I think I have done well given that I only really decided to do this a couple of weeks ago. Thank goodness I do not have to parade on stage in a bikini, but I will be captured on film and photo’s which I think is almost a little bit scarier as it will be documented “for ever!”   But hey, I figured, it is now or never… I am not getting younger, so here goes.

Some of you asked for a little bit of insight on how I am preparing for this so I will share with you…

Of course when it comes to these things, there are the facials and the manicures and pedicures, the spray tan and the body lotion, but all that stuff I mostly do myself as I am also a qualified beautician, so I took the day off today to do all that stuff. But of course the most important part of the prep comes way before…

I must say that I have become pretty good at making low fat, high protein (no condiments) meals look and taste interesting, but to make a long story short, my daily meals pretty much consists of:

- Oatmeal

- Egg whites

- Skinless chicken breast

- Tuna (in brine)

- Asparagus

- Fresh spinach

- Broccoli

- Protein shakes

- Yams (only in the beginning, not the last couple of days before the shoot)

- Water

I am on a four day workout program, which I have been maintaining for the last 3 weeks – Solid

Day 1 – 30 mins high intensity cardio

Chest, Triceps and abs (Weight training)

Day 2 – 30 mins high intensity cardio

Biceps, Back and shoulders (Weight training)

Day 3 – 10 min Cardio warm up (Elliptical)

Legs – Glutes and hamstrings – (I love using Kettlebell training for this and also some Plyometrics)

Day 4 – 40 mins Cardio (I get bored quickly so I alternate in 10 min sessions between the treadmill, Elliptical and stair-climber)

Legs – Quads and Calves

Abs

Then I start all over again:)  I normally might do this for a month or so and then I will change up my exercises and method of exercises completely. I like to change it up to keep it interesting and to keep my body from stagnating.

I am Super Dependent on my music for my workouts, so as a treat I though I would share one of my “workout tunes” with you today. I might make a habit of this:) I think music that gets you going and inspires you to move is excellent motivation in the gym… I have about 6 workout playlists. Here are two songs from the playlist I worked out to today.  Hope you enjoy!

Wish me good luck!

OH – and before I forget – I would really appreciate if you would vote for me on the Miss Bikini USA website

To your Health and Strength

Vanessa Bader

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

…

One of the most frequently asked questions I get is:

“What is the difference between training with dumbbells versus kettlebells?”

Traditionally, training with regular dumbbells or any of the traditional weights or weight machines you will normally train isolated muscle groups and the exercises are very two dimensional.  Usually the movement required for traditional weight training is up and down, forward and back, left and right and almost always very localized and concentrated on one area of the body.

Not with Kettlebells.

The movement dynamics of a Kettlebell workout is very three dimensional and requires full body engagement. A lot of the movements requires body rotation and quite often a great deal of stabilization as the movements are mostly ballistic and requires the ability to “stop and go”.

The full body motion ensures that you do not only get a very stabilizing and powerful muscle action but also a very intense cardiovascular workout.

Vanessa Bader doing Kettlebell Single arm swings

Whereas traditional weights usually strengthens and tightens the muscles, Kettlebell training most definitely strengthens the whole body while improving flexibility and lubricating the joints of the body.

Vanessa Bader doing Shoulder press with Dumbbells

Many chiropractors have turned to Kettlebell training as a very effective way of rehabilitating their clients. Even though it seems like a very intimidating way of training, it is very safe when done correctly and also prepares your body very effectively for every day tasks.

Kettlebell training teaches efficiency of motion, while improving strength and coordination as well as cardiovascular endurance. And even though many of the movements can be performed with a dumbbell the effect is not totally the same because of the way the weight on the kettlebell is completely one sided and adds to the torque of the weight as you move it through space. The unique shape and big handle also allows you to do many different movements that would not be possible or nearly as effective with a dumbbell.

In addition to that… there is nothing you can do with a dumbbell that you can’t do with a kettlebell and then some. To perform traditional weight exercises you would need various weights of different sizes whereas for your kettlebell workout you only require one or maybe two kettlebells so it is also very economical as well as portable!

Hey, I have nothing against traditional weights, like I told you before, I believe you have to do it all, change it up and keep it interesting. But if you are going to choose only one method of exercise, I say… Kettlebells rule!!

So wait no longer and check out my Hot Burning Body Kettlebell workout DVD’s!

To Your Health and Strength

Vanessa Bader

Everyday I read something different. One person says you should do weight bearing exercise and the other says you should stay away from the weights because you will injure yourself and do damage to your body, you should only do body weight exercises.

Now, have you ever noticed that you might be really in shape and fit for one thing – one activity, but then not for the other?  For instance… you might be able to play a whole game of football or rugby because you conditioned your body to do so, but then your try to swim ten laps and you can barely do it?

My point is that of course being fit and in shape doing one activity is going to help you do another with more ease, but if you want your body to be in the best condition ever, I say you need to do as many different kinds of exercise as possible.

Each kind of exercise has a place in the world of fitness and weight-loss and the more you can mix it up the better.

Besides, one of the main reasons people do not continue working out is because they get bored.  I can’t tell you how many of my clients come to me saying: “I stopped working out because I got so bored I just could not motivate myself to get to the gym anymore”

When you mix it up and you try different kinds of exercise, not only is it more interesting and exciting, but you challenge your body and your mind on so many different levels that you will see incredible results. The results alone is the best motivation.  When I see results, that is when I want to do even more!

For those of you who do not know, I am a dancer who is passionate about Pilates and yoga, but at the same time I also do weight training and Kettlebell training.  That way – I keep my workouts interesting and fun and I am constantly challenging my body on different levels.

So why in the world stick to only one method of training? The more you can mix it up the better. Therefore I have two amazing workout series available for you… (And a third on the way) By all means start with the one first and then maybe add the other later.

My Hot Burning Body workouts give you everything you need – variety, excitement and constant challenge so there is not time to get bored.  You will be looking forward to your workout every day because you can mix it up – Every day something different to give you maximum benefits!

I provide you with an array of body weight exercises that have been put together in the most unique way… not the same boring old “let’s do ten of this and ten of that”.

My Kettlebell workout is great for anyone who has not done kettlebells before. But this workout will give you unbelievable cardio vascular endurance, functional strength and is a full body workout like none other. The advanced Kettlebell workout will be coming your way very soon.

Burn Maximum calories in minimum time as well as getting all the benefits of a healthy, strong and toned body!

To your health and strength

Vanessa Bader

P.S. So, the final answer to the question?  I say – Mix it up! No need to just stick to bodyweight exercises or only do weight bearing exercises, I say – do it all!

What would be the ultimate workout? Is there even such a thing?

Well honestly, very many different methods of working out are really fantastic but all for different reasons. I am a big believer in doing many different kinds of workouts because to be a well rounded athlete or to even just make sure you have a well balanced body as well as for optimal weight loss you really need to do different things.

You need to improve your strength, your flexibility, your muscle tone and your cardiovascular ability to get everything you need. Also… by doing all those various forms of exercise you get to burn optimal calories for optimal weight loss…

But now… I have the perfect solution – the Absolute, Ultimate Workout… Kettlebell Training!

With Kettlebell training you get all the above in one workout. It gives you optimal strength and incredible power while improving your mobility and flexibility and on top of it all it is one heck of a cardiovascular challenge. Now there is a workout for you!

A lot of people are a little intimidated by kettlebells, (specially the ladies) or they simply don’t understand what to do with them. I have created a Kettlebell workout for beginners.

I explain 20 fundamental kettlebell exercises in depth as to make sure you perform them with perfect form so you do not get injured and you get the most benefit.

Once you know all the exercises I have included a 10 minute express workout for you that gives you all you need for a well rounded workout that burns maximum fat!  No more excuses not to work out… surely you can find 10 minutes in your day!  I have also included some other workout routines for you in the quick start guide as well as the reminder card that is included with the 2DVD set.

I have included a beginner’s, intermediate, advanced and super advanced workout for you on the “Recommended workouts” list.

I will outline one of those workouts for you now.  If you already have a kettlebell and you know how to use it safely and effectively, then here is an outlined workout for you that you can start doing right away that will give you a great all round “a”-whipping:)

Here is the Intermediate workout:

Anchor squats 1 set 15 reps

Rack squats 1 set 15 reps

Double arm swings 1 set 15 reps

Single arm swings 1 set 15 reps

Single arm swings 1 set 20 reps (alternating)

Power clean push press 1 set 10 reps (each side)

Bent over rows 1 set 15 reps (each side)

Single arm tricep swings 1 set 15 reps (each side)

Windmill 2 sets 10 reps (each side)

Crunches 2 sets 10 reps10

Rolling like a ball 1 set 10 reps

Russian Twists 1 set 20 reps

Turkish Get-ups (full) 1 set 8 reps

Let me know how it goes!!!

Oh, and just so you know – I am already busy editing my next Kettlebell workout that we filmed on the beach in the Caribbean. This one is a 30 minute workout that moves fast and are for those of you who wants a real challenge!

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!