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Friday, 24 August 2007 |
There is an overwhelming amount of
information out there these days on what
to eat, how to work out and what to do to
stay fit and trim.
Some of the advice can be contradictory
and therefore very confusing. One person
or magazine might say one thing while
another will say something completely
different.
But there are three constants when it comes
to essentials in your diet:
Number one is fiber. It is important to include
fiber in every meal. It helps you feel full (so
you eat less) and it keeps you regular. You
want to aim for 25 to 35 grams of fiber a day.
For breakfast you can pick a high fiber whole
grain cereal or toasted nine-grain bread.
Most raw vegetables are very rich in Fiber so
fiber rich veggies can be incorporated into
almost every meal.
You can also stock up on nutrient rich whole
grains like brown rice or whole wheat
couscous. Replace your salad croutons with a
few chopped walnuts or sunflower seeds.
They are a great source of healthy fats and
fiber.
Secondly, make sure to have protein with all
your meals and snacks. The protein will help
burn fat and maintain muscle.
You can start your day with some egg whites
as they are the ultimate source of protein and
have no fat. All the fat is in the yolk of the
egg - so discard that part. If you want some
yolk you can do for instance 2 whites and
1 yolk.
If you love your burgers, swap the bun for
lettuce and you save up to 150 calories.
Fish is also a great source of protein and
also those very valuable omega-3's. I
suggest fish about twice a week.
Yogurt is also a great source of protein
and makes a great snack for in between
meals.
Thirdly - Keep your body hydrated!
We have all heard of 8 glasses of water
a day, that is a good rule, but there are more
ways to keep hydrated in addition to that.
There are various foods that is high in water
content, fresh fruits and vegetables are 80 to
95 percent water. So fill up on fresh fruits
and veggies.
Grapefruit juice ranks number one in nutrient
density. One hundred percent pure grapefruit
juice is loaded with tons of antioxidants and
makes for a very refreshing drink.
A little trick for you - curb your hunger with
a glass of water before your meal, and if you
still feel like eating more afterwards, have
another glass. This will hydrate you and make
you feel full. It is a fact that most of the time
when we feel hungry, the truth is that we
are dehydrated and actually thirsty - not
hungry!
Last but not least - Now combine these three
little nutritional tips with your Hot Burning Body
Workout and you are good to go!
http://hotburningbody.com
To a Healthier, fitter you!
Vanessa Bader
P.S. If you follow these three guidelines and
add some good, full body exercise you
are already well on your way to a slimmer,
healthier, happier you!
nutrien |
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Sunday, 19 August 2007 |
Today is a show-day. We just got back from rehearsals
and I realized that I totally overdid it in the gym
yesterday. My body is so sore and now I have to get
up on stage tonight and dance. That is going to be
a challenge to say the least...
What if you get yourself into this little predicament -
what are the things you can do to get rid of a bit of
the stiffness so you can function the way you need
to?
Well, I have some advice for you, as this is not
the first time I have had to deal with sore muscles.
Usually when rehearsing for a new show, your body
feels like it has been run over by a train, at least for
the first week. So you find ways to deal with the
lactic acid buildup and soreness.
This time though, it is all my fault... my own
stupidity. I simply overdid it in the gym yesterday
knowing full well I have to perform tonight. Anyway,
here is how to deal with it.
The first thing to do is to have some Glutamine.
Glutamine is a supplement you can find at any
nutrition store and it is excellent for helping the
muscles repair and recover. Of course it is even
better to take glutamine as a preventative measure
in stead of when you are already feeling the pain -
but it will still help get rid of the soreness at that
point.
Another dancer's trick is to soak in an Epson salt
bath. Pour a cup or two of Epson Salt in your bath
water and soak in it for about ten or fifteen minutes.
A few drops of Eucalyptus or White Flower oil
also works well.
You can take some mild pain killers if the pain is
unbearable, but I usually don't suggest that... it is
not necessary. Muscle pain is something you will
actually come to like and appreciate, because it is
evidence of how hard you worked.
Some might say I am a bit of a masochist, but I love
it when I can feel some soreness in my body - because
I can feel the muscles tightening and toning.
It feels good! But when it comes to being able to
perform at your best for something specific, you
cannot afford to be so sore you can't move.
The most valuable advice I have for you when it
comes to getting your body primed just before an
event and to get rid of muscle soreness is - a GOOD
WARM-UP.
In the Hot Burning Body Workout System I provide
you with some exercises that makes for a great
warm-up. These warm-up exercises will get your
whole body moving very gradually but effectively.
Make sure you have at least 20 minutes to warm up
your muscles. You want to start slowly, specially
if your muscles feel sore. But the warmer your body
gets, the less pain you will feel - it is almost like you
are oiling the muscles and joints.
You should always warm up... but when you feel
sore, you should add an extra ten minutes so you
can take extra care with your warm up.
Even if you don't have a specific sports event or
a show like I do tonight - the point is... start moving
your body and you will soon feel better. Staying in
bed or sitting still will just make it feel worse!
So here I go... I am off to take my Epson Salt bath,
apply my make-up and do my nice and thorough
warm up so I can give my audience a top notch
performance tonight... wish me luck!
Warm regards
Vanessa Bader
P.S. Don't be scared of sore muscles, even though
it is not always pleasant or comfortable, sometimes
it takes a few days of soreness and then it goes away.
It will always remind you that you worked hard - it
can be very gratifying!
When you start your Hot Burning Body Workout you
might feel a little sore for a few days, but the better
you get at it, the less sore you'll get!
http://hotburningbody.com
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Those Embarrassing Moments |
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Friday, 17 August 2007 |
Just a little story for you today... it happened
literally less than thirty minutes ago...
Sometimes it is not so easy to handle every
situation with "Pizzazz", and I, the queen of
Pizzazz have those embarrassing moments
too when the clumsy me shows up and the
poised "pizzazz-full" me takes a little
vacation.
I got woken up way too early this morning by
a phone call notifying me that I need to go
through immigration because we just entered
the US again. But they always call you at the
last minute so I drug myself out of bed, and
knew I had to be quick because the immigration
officials hate waiting.
So I washed my face, brushed my teeth, dabbed
on some face powder and lipstick, hopped into
a tracksuit and ran down to the back of the ship
where they needed to see me.
Half awake, but up out of bed now, Garin and
I decided might as well go and have breakfast.
We had our show two nights ago so now we are
"famous" on the ship - well, everyone knows
who we are... |
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Read more...
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Thursday, 16 August 2007 |
When you start on your journey to becoming a
healthier more striking you, you have to set
goals for yourself and you want to make them
as specific as possible.
When my clients start out with me I often find
that most of them have a fair and realistic idea
of where they are, but they don't really know
where they are going.
It is very difficult to stay on course if you don't
have a specific destination and I find this is why
most people fail when it comes to weight loss
and fitness. Purely because they don't have a
specific goal - a specific destination.
It is not good enough to say you want to be
healthy, or fit or skinny. How healthy do you
want to be? How much weight do you want to
lose and how much time to you need? Do you
know when you would like to get there?
You have to assess and decide what would be
a realistic goal for you. Do you want to run a
marathon or are you happy to just be fit enough
to play outside with the kids? Do you want to
win a gold medal at the Olympics or do you
want to be able to do 20 push-ups with no
effort.
Do you have a wedding or reunion in a couple
of months where you want to look you best or
are you looking to make some long term changes
in your life?
Do you need to lose 100 pounds or 10 pounds?
We all have different needs and goals, depending
on who you are and your own life style - you have
to decide what your specific needs are and set your
goals accordingly.
This is also why your journal can be a great help.
Write down your goals in your journal and look
at them often. Track your progress and see if
you are staying on course.
This way, you cannot fail. If you have specific
and realistic goals and you keep track of your
progress, you will no doubt succeed. And
remember, even if you might get off track, as
long as you refer back to your goals it is easier
to course correct and get back on track to reach
your target.
More on that next time!
In love and Strength
Vanessa Bader
P.S. Set clear goals for yourself and it will
be much easier to stay the course. With the
Hot Burning Body Workout I provide a Quick
Start Guide for you to help put you on the
right track and to help you determine your
personal weight loss and fitness goals.
http://hotburningbody.com
Copyright 2007 Vanessa Bader |
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Tuesday, 14 August 2007 |
We have choices every day - you have a choice
how you react to certain events and situations in
your life. The choice is all yours.
We were in Newport yesterday - it was my first time
here in this gorgeous town. What a charming place...
the old houses and historical buildings, little coffee
shops and cozy restaurants - all very quaint and
charming.
It was a perfect day too, started out a little
cloudy and as the day went on the sun came
creeping out from behind the clouds. But it was
not too hot and not cold, just perfect!
Unfortunately, we had to be back on board the
ship by 1:30 pm, so it was a short day ashore.
At one thirty the line for the tender boat back to
the ship was so long you couldn't even see the end.
There was a lovely patch of grass with a beautiful
big tree, so Garin and I decided to sit down on
the grass in the shade while waiting for the line
to get shorter. Needless to say - we relaxed under
the tree for over an hour. It seemed like everyone
on the ship wanted to draw out their time in this
beautiful town for as long as possible.
As I told you before - I love people watching. I
find it very interesting to observe people and their
actions and reactions. In one simple scenario like
the long line to get on board, I noticed how
different people were reacting to the same situation. |
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Read more...
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Tuesday, 14 August 2007 |
Yesterday my husband and I boarded this beautiful
cruise ship and it is time to get ourselves back into
performance mode. After all, performing is our
passion, but after taking some time off from performing
so we can put a little more time and energy into our
businesses, we both realized that we have some serious
work to do to get back into the swing of things.
I am actually sitting in the theatre right now as I
had a rehearsal on this beautiful stage, and there
is something about theatres in general that I find
inspiring. I have always had a passion for the theatre
and the performing arts.
After my rehearsal the theatre is now quiet and so majestic.
I am sitting in the auditorium looking up at the beautiful
stage - the stage where I will be performing in a few
nights. That is when I get to be the leading lady!
It got me thinking... every play, or musical or movie
has a leading lady or man, and of course the supporting
part - the one who is usually the best friend or maybe
even the enemy or the villain.
The lead in any show or movie is the one who moves
the plot along, the one who the focus is on, the one
who determines if the movie is gripping or boring. The
leading lady or man is the one who decides which way the
story goes, the one who generally has the happy ending
or the epiphany... The one who takes Center Stage!
He or she is the person who takes charge of the plot
and leads the story where it needs to go. The lead
in any show is usually adored, respected and admired.
Just like that, you need to be the leading man or
lady of the play that is your life. The one who
determines which way the plot goes. You are the one
that has to take action to achieve the outcome you desire.
You hold the key to your own success, the power to live
and love and to be happy.
The moment that you realize this, that you are the
lead in your own movie, that is when you are finally
taking charge of your own life.
With the Pizzazz Factor I will show you how to be
the leading lady or man of your movie - of your life.
http://pizzazzfactor.com
You will learn how you can become more
self-confident by knowing how to act in a certain
way. When you know how to walk tall, with
impeccable posture, the confidant poise and presence
of a movie star, and when you exude the energy and
move with the grace of a celebrity - people will
notice you right away.
You can also have the Red Carpet Radiance of the
movie stars. "Life is a stage" - as Shakespeare said,
but are you the Lead or just part of the Chorus?
Be the leading lady or man of your play, someone who
is in charge of her/his own life - Take Center Stage!
The Pizzazz Factor can help you do that.
http://pizzazzfactor.com
Kind regards
Vanessa Bader
P.S. If you feel like you are part of the chorus and
you don't have what it takes to become a leading
man or lady of your life, start making the changes
with something small, something you have total
control over - start with your Pizzazz Factor!
http://pizzazzfactor.com
Copyright 2007 Vanessa Bader |
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Friday, 10 August 2007 |
Those of you that have been receiving my emails
for a while now, know that I often travel.
Well, we are on our way again... Garin and I have
a six week tour coming up and we are flying out
tonight. Needless to say, I am taking a break from
packing to write you quickly, and I am too happy
to be chatting with you in stead of packing, urgghh!
- I would much rather be doing this.
We will be on a Cruise Ship in New England and
sometimes it happens that I can't get to the internet to
write you your daily email :)
I will be writing as often as I can though. Hopefully
I can manage to keep sending your emails daily,
but if there is a day or two in between that you
don't get anything, then you know I am stuck in
the middle of the ocean with no Internet connection,
so I apologize in advance...
Now it is time for today's message:
Remember your Passion
The weekend is once again here - the days go by
so fast.
In the Pizzazz Factor I always say - "make time for
yourself, time to relax, time to do the things you
love and time to rekindle your passions"
Http://PizzazzFactor.com
If you live and do all the things you are passionate
about, you are being yourself completely and you
can't help but to be a passionate person.
Passion and love for life comes from loving yourself
first. The problem is that we lose ourselves in our
busy lives. It is a constant run-around.
When do you actually stop and say, today, the next
few hours are for me! Today I am going to do
something I enjoy doing... when was the last time you
took time for your self...
Now, when you put down your pen or shut down your
computer and take a moment - do you even remember
what it is that you enjoy doing? Do you know what your
passions are or has it all become about your career,
work and making money? Providing for those you
love...
I am not saying that this is not important, but are you
losing yourself in the process?
My instructions for you this weekend is: a little self-time!
No matter how trivial... do what it is you love! I'll share
a little secret with you, and yes, you are going to laugh -
but I love to color... yes - I love to take pastels, or coloring
pencils and a coloring book and color!
But I also enjoy movies, video games and of course dancing.
Oh, and don't forget live shows and I can easily sit down
and just listen to beautiful music while day dreaming...
So have at it this weekend - remember where your passion
lies... the simple little things that makes you feel YOU!
Maybe it is sewing, or simply laying in a bubble bath an
hour... is it watching the sun set with a cocktail in hand and
your loved one by your side? Whatever it is - make it happen,
and not just this weekend, but at least once a week!
Being passionate - that is a huge part of having the Pizzazz
Factor! http://www.pizzazzfactor.com
Have a great weekend!
Love
Vanessa Bader
P.S. So back to packing I go... take my advice and have
some fun - you deserve it! Indulge in your Passion this
weekend and always.
http://www.pizzazzfactor.com
Copyright 2007 Vanessa Bader |
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Get a Hot Burning Body and Enhance your Pizzazz Factor |
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Sunday, 29 July 2007 |
I thank you all for being so patien with me...
I have been promising this to you - my Pizzazz
Factor Faithful crowd for quite a while now. I
always keep my promise and now I am making
this available to you before I release it to the
general public.
FINALLY! My new workout is now available to
you at: http://hotburningbody.com
In all my years as a dancer and a performer I have
done many different kinds of exercise to keep my
body supple, agile and strong so I could be the best
dancer possible. I also went on to become a Pilates
instructor and I continue to practice many different
exercise techniques.
I have taken the best of all these methods and put
together a workout that will give you the greatest
results in the shortest time possible without the
use of equipment. These are all body weight
exercises to maximize results and minimize chance
of injury.
This system does not only help you burn calories,
and gives you strong and toned muscles as well
as improved flexibility and increased energy levels,
it is also created to enhance your Pizzazz Factor.
It will improve your movement quality and your
co-ordination so that you can move around
every day with the utmost confidence that you
look fantastic!
These exercises are so much fun to do, and I
make sure to teach them very thoroughly to
make sure you get the optimum benefit out
of every single movement.
If you are one of the first 100 to order you will
receive the 5 DVD set for the very low launch
price. You will also receive some great bonus
materials. To get more details go to:
http://hotburningbody.com
Take action now and get that Hot Burning Body you have
always wanted. Order Now http://hotburningbody.com
Kind Regards
Vanessa Bader
P.S. Hurry - there are only a hundred copies of this
comprehensive 5 DVD set at the low launch price!
To get your copy right away run over to:
http://hotburningbody.com and click on the order
button now. |
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