Happy New Year… 2010 is here!

C’mon now – do you want the Hottest Body Ever in 2010? You know you can do it, but you have to persevere!

What are some of the very important things you can do to succeed with your weight-loss and fitness goals this year?  Right now I will share with you the most important things to keep in mind – if you follow these few guidelines, you are in for a Kick-butt year regarding reaching your “body-goals”.

1)  Remember – something is better than nothing. Even if it is ten minutes, make sure you  do some kind of physical activity every day!

2)  Limit your intake of any processed foods. If it comes in a packet, box or a can and the list of ingredients goes on and has words you can’t pronounce – avoid it! Fresh and unprocessed foods are always the best.

3)  Eat every 3 to four hours and don’t ever skip a meal. It is important to keep your metabolism burning red-hot.

4)  Never give up… don’t let one little bump in the road deter you from your path.  Stay determined and if you happen to fall off the wagon – get right back up on it!

5)  Always do Cardio vascular as well as resistance and flexibility exercise. Your workouts need to be as balanced as your meals.

6) Have a plan. You can’t reach your destination if you don’t know where you are going.

Remember – weight loss and fitness is not only about looking fantastic, but it is about being healthy and feeling great! When you are healthy and you feel good about your self, you gain absolute confidence that is imperative for you to excel in every area of your life.

Vanessa Bader “Get Bikini Ready for 2010″

I have taken all the thinking out of the above mentioned with my Hot Burning Body System.  I give you a full body workout system that gives you the most dramatic
results in the shortest time possible.  I also provide you with the Hot Burning Body Quick-start guide that will lead you in the right direction and explain exactly how to exercise and eat in order to get the Hottest Body ever!

And for this month only – January, I am offering you a Bonus one on one phone call with me, where you can voice your concerns and ask me any weight loss and fitness questions you might have.

Get the Hot Burning Body Workout System Now and start 2010 on the right foot!

To the best year Ever!

Kind regards

Vanessa Bader

Mixing up your workouts is a sure way to get optimal results with your weight loss and fitness regimen.  But there are three basic elements that each workout should consist of.

If you make sure that you include some of each of the following elements in every workout then you know you have a well rounded and balanced workout that
will give you the best results possible.

1) Cardio

Cardio vascular exercise

The first element is Cardio, also known as aerobic exercise.  The aerobic element in your exercise routine can be something traditional like walking, running, cycling, stair-climbing or elliptical machines just to mention a few.  But you can also get adequate cardio vascular exercise by increasing the speed and intensity of your body weight exercises or resistance exercises.

You are directly increasing the rate in which your body burns calories by improving your cardiovascular fitness level.

2) Resistance Training

Weights or resistance bands

The second is the anaerobic element.  These exercises require that you work the muscles of your body against some sort of resistance.  To provide this kind of resistance you can make use of hand weights, machines, weighted balls or bars, elastic resistance bands or even your own body weight.

Working the muscle against resistance causes it to break down so it can rebuild stronger and leaner every time.

3) Stretching

Stretching exercises

Flexibility training helps you to perform your cardio and resistance exercises better and with less chance of injury. Most people aren’t really aware of the importance of a good stretching routine as part of the scheme of things.  Staying flexible keeps you looking younger and more mobile – don’t skip this important part of your workout.

With the Hot Burning Body I made it really easy for you because you get all these elements in one.  I have made sure that each exercise has a good balance between all three these very essential elements.  You won’t even have to think about it but at the same time you can be sure that you will be getting everything you need.

The Hot Burning Body workout is a well balanced system that allows you to get the most benefit in the shortest time possible.  In thirty to forty five minutes you will get a kick-butt workout that will leave you feeling energetic and that will help you reach your fitness and weight loss goals.

Also have a look at the most effective and latest craze in the fitness world… Kettlebell training. I have two amazing Kettlebell workout DVD’s available for you. One for beginners and on for more seasoned kettlebell enthusiasts. It is the best way to burn calories and get your strength training and cardio-training all in one.

But no matter what method you might choose to work out, always remember – a well balanced workout is just as important as a well balanced meal!

Kind regards

Vanessa Bader

P.S.  The Hot Burning Body workout gives you all the cardio vascular, resistance and flexibility benefits all in a fast paced and fun workout!

Your Self-image has everything to do with being successful in your fitness and weight- loss program… and everything else in life for that matter.

I need you to ask yourself this one question.

How do I see myself?

Healthy Self-Image

Do you see yourself as someone who has never succeeded in reaching your weight loss goals? Do you even think that you have what it takes to succeed?  How much faith do you have in your own ability to get where you want to go? Do you even believe that you can reach your goals?

Do you see yourself as a person who has the will power to try but then you fall off the wagon every time you walk into a convenience store or you have lunch with some friends?

Is this the way you see yourself?

If this is how you see yourself, if your view of yourself is similar to what I just described, then you drastically need to change your self-image – the way you think of yourself – The way you see yourself.

You need to go ahead and say to yourself: “I am a person who is a disciplined eater who eats for fat burning and mental energy. I eat to fuel my workouts and my healthy lifestyle.  I do treat myself every once in a while with a pre-planned treat and that is totally OK.

So every time you are tempted to eat something that will sabotage your goals then you say to yourself – “I am healthy and I am disciplined and I eat for mental and physical fuel, what I am about to eat does not fit that picture.”

So it does not matter if you walked into the store, actually bought the chocolate or junk food and even took off the wrapper… the only thing that actually matters is that you stop yourself before you ingest the junk food and say to yourself:

I have done all this hard work until now, why sabotage all that I have done?  I am the type of person that has control over my cravings and I eat only the foods that compliment my fat burning program and my healthy lifestyle – and every now and then I allow myself a pre-planned treat as a reward.

See, this way you are painting the right picture.

The more you do this and succeed in doing this, the easier it will become and the more this picture of yourself will become your true self-image. Because every time you succeed, your faith in yourself and your own abilities will improve.

Like anything this might require a little practice but it is imperative that you truly believe in your self and your new self-image.

Also, next time you look in the mirror… don’t criticize what you see – in stead, see your true potential. Look for all the positive things and concentrate on those – this will also help improve your self-Image.  It is very important to concentrate on the positive things about yourself.

So start today, and change that negative image you have of yourself in to a positive self-image.

You have the Power!

Kind Regards

Vanessa Bader

P.S.  The Hot Burning Body Workout will assist you in improving your self-image.  It is a fun workout that will not only help you burn calories but improve your flexibility, strength and movement quality so you can feel energetic and self confident!

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!

You might not be aware of this, but certain foods can rev up your metabolism to help you lose weight faster. Scientists have recently discovered that there are certain types of food that help you burn fat better and faster than others.

The first and I think most important is lean protein. By incorporating some kind of lean protein into every meal it does not only help you build muscle but it also takes many more calories to digest protein than it does to digest any kind of Carbohydrates and that is how it actually increases the rate at which your metabolism works.

Lean chicken for weight loss

Choose lean protein sources like chicken, turkey, fish, lean red meat and eggs. Protein powder is also a very good option. So when you crave something sweet you can reach for a protein shake in stead.

Lean protein for weight loss

The next one is really good unless you are lactose intolerant. – Milk.

Milk is also a form of protein, it is a natural source of weigh protein that has also been shown in fat-burning studies to limit the turnover of calories into fat by the liver. In addition to that the high calcium content of milk helps turn off a key obesity gene and helps your fat-burning metabolism run smoothly. So don’t be too quick to throw the milk out of your fridge, but I do suggest you stick to low-fat milk.

Milk, Whey Protein

The last one I want to share with you today is Chili Peppers. There is a compound found in chili peppers called Capsaicin that have been shown to have a thermogenic effect. This compound seems to lower the blood insulin levels and that can help you to ultimately lose weight faster.

Chili Peppers

By incorporating the above three foods in your daily meal plan you can reap huge benefits. Ultimately, weight loss is about burning optimal amount of calories, and when coupled with regular exercise, the correct food choices can really help you reach your goals faster and more effectively.

The Hot Burning Body Workouts have all been created to help you achieve your fitness and weight loss goals quickly.

Kind regards

Vanessa Bader

P.S. With the Hot Burning Body Workout you get a Quick Start guide that will provide you with all the nutritional and fitness advice to get you kick started towards your new, hot body and healthy lifestyle!

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!

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!

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 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