PAMSTRONG

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Hey loves!

I’ve been working on something for a very long time (about 2 years haha) and I'm really happy I'm finally able to tell you about it!!! It's been a long time coming and I feel like I've been trying to hide this from all of you because I've been spending so much of my time and energy on it. I'm talking about my own fitness and nutrition plan - PAMSTRONG - which you can pre order nooooow!!


What is PAMSTRONG?

PAMSTRONG is a 12-week fitness and nutrition program in which I will be your personal trainer and help you achieve the body you’ve always wanted. The main focus is on building a beautiful, strong and feminine body with muscles in all the right places! Because I feel the most important thing in life is feeling good and self-confident in your own skin - and that's what every woman out there deserves!! :)

Btw: The program is available in English and in German.

Since I started with Instagram, I've been receiving questions daily about how I managed to transform my body, how I train, what my favorite exercises are and questions about my diet. Now I can tell you everything, give you all my tips and tricks and pretty much be your personal trainer ♡


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The program is for everyone who works out regularly. It doesn't matter if you have already done a lot of strength training, or only cardio, yoga or other sports. Beginners are also welcome to participate.

PAMSTRONG includes my very personal combination of exercises and nutrition, which I have lived and perfected over the years - they aren’t available in any textbook or gym. I will show you how I managed to transform my body and how you can do it too.

With PAMSTRONG, prepare to push your boundaries - because only then will you be rewarded with an amazing result: the very best version of you!


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TRAINING

My plan is designed to have 4 training sessions a week to achieve maximum results over 12 weeks.

First, you are working out following a 3 day split with 4-5 main exercises for each workout. On each training day, you train a new body part. Push days, Pull days and then Legs. After some weeks we will increase the intensity of the leg workouts in order to really build our booooooty and train legs on 2 days a week with specific exercises. Usually a session lasts approximately 60 minutes.

Since the goal of the plan is to build muscle, I recommend sets of 8-12 repetitions for the exercises, in which the last reps should be extremely hard to finish. In this so called hypertrophy area, muscle building is most effective. The training can take place in every gym! Some exercises can also be done at home, but PAMSTRONG is designed for workouts in the gym & most exercises require appropriate equipment. I'm definitely a big weightlifting fan and in my opinion you just need proper weights to succeed.


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NUTRITION

In addition to a detailed training plan, PAMSTRONG also offers a nutrition section. I find it very important that PAMSTRONG users understand what nutrients the body needs and how the right diet is composed. The contents of my videos range from my personal favorite formulas to explanations on topics such as macronutrients. On top of that I’ll give you tons of super delicious recipes that are sooo easy to make & give you a looot a variation throughout the weeks ♡ With the integrated calorie and macronutrient calculator, each user can figure out how many calories she should consume and what macros to eat, and with the recipes then has the right tools at her fingertips to implement it.

Generally, I don’t like diets that make you lose kilos quickly in an unhealthy way. I eat healthy, but without excluding anything. This is how my plan is too. I cook most of my meals myself and because of this I know what I am feeding my body :)  And don’t get me wrong, I like to indulge in the occasional chocolate bar or slice of pizza, I just do not do it every day. Many programs try to leave the user in the dark but I don’t want PAMSTRONG to be like every other program. I want to pass on all my knowledge so that you really understand that the balance between nutrition and exercise is important for results ♡


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WHY PRE ORDER?

PAMSTRONG will be available to use in the first week of January, however the exclusive (!!)  pre-sale for an early reservation starts noooow on www.pamstrong.com. AND there is a PLUS: If you buy the pre-sale offer, you will receive an exclusive Happy Holidays card personally signed by me - just for you! ♡

This would be the perfect gift for someone or even for own Christmas Wish List if you would like to prepare for a healthy 2017!!

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I hope you are as excited as I am and I can’t wait to start our fitness journey together! I’d love to help you on your way to your personal dream body. Let’s be a community of strong, self-confident and beautiful women!

If you have any questions then pleeeease leave me a comment below or send me an email! ♡


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THE MUSIC IN ME - WORKOUT SONGS

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"For me, the real trouble in life is that there is no background music. Because I like my music so loud, I can't hear my thoughts.“

Music is everywhere. You hear it when you enter an elevator, when you turn on the radio, when you walk through city centers and hear the street musicians, in tv shows, in gyms, i even find myself singing in the shower - it's everywhere. Yet it’s also something very personal, everyone likes different music. It can bring back good (and bad) memories, change your mood instantly and sometimes you even feel like a certain song understands you in a way no one else ever has. Without music life would just be dull and quiet.

Someone once said “People haven't always been there for me, but music always has.”. Music is always there. Music has no boundaries, no religion. If you can’t find the words to describe how you're feeling, music can - it transports you to another place.

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Outfit by Puma ⎢ Headphones by BOSE


It’s also amazing how listening to specific songs can transform your workout, you can listen to sad songs and think of a time you were disappointed or sad, which might motivate you to be better and to move on stronger, or listen to high tempo music that you could go crazy to. I find it really easy to just tune out the world when I can listen to music, which lets me really concentrate on my workout, the intense exercises and the movements of my body.


On that note, I would like to share my favorite workout songs & my favorite ways to listen to music with you.


MY FAVORITE WORKOUT SONGS ♡


I would love to just listen to music loudly in the gym but since there are normally other people there, that's not really possible haha. So my favorite way are these BOSE HEADPHONES . They’re perfect because the cables don't get stuck on any devices or swing around when I walk and they're also sweat resistant!

They last for about 6 hours, but if that's not enough you can plug them in for about 15 minutes and enjoy at least an hour more of listening time. I used a normal pair of headphones a while ago and was really surprised that the quality was so bad. You don't really notice bad sound quality unless you try something that's better. BOSE has also created an app for the headphones, where you can change the settings and turn on their timer so that they turn off automatically and you can also see how much battery you have left.

Something else thats really important for me, is that they don't always fall out of my ear! That can be sooo annoying and distracting when you're working out.

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What are your favorite workout songs? Tell me in the comments!! xx

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VOTE FOR MY BOOK COVER

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Omg. I told you that I want YOU to decide about my book cover and we are finally at that point. Ahhh!

So there are two options and I want to ask you to choose your favorite one! I will write a whole blogpost about the content and all the topics that I'm talking about in my book ♡ but for today I wanted to focus on the covers!


OPTION 1:

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OPTION 2:

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Please submit your opinion belowwww. I'm more than excited to see the result!


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DIY BEAUTY TRICKS - COCONUT

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I. Love. Coconuts. I love the smell, the taste, the different variations you can use and above all: the benefits! You can not only use coconuts for food or drinks but also for various natural beauty tricks that I want to share with you today ♡


WHY YOU SHOULD LOVE COCONUTS:

Coconuts contain healthy fats that are easier to digest and are converted immediately to energy instead of being converted as fat. It’s also proven to treat Alzheimers, improve endurance, aid in weight loss, prevent heart disease & high blood pressure. It also boosts the immune system, which is great because everyone around me is sick at the moment and I think a lot of people have that same problem. I usually buy whatever coconut oil they have in the closest pharmacy or organic supermarket.

Coconut is just an all-round amazing thing that you can use for cosmetic or culinary purposes, basically anything. It’s good for your hair, your body, your face and even for your teeth. Here are some of the ways I like to use coconut oil:


COSMETIC USES:

1. HAIR MASK:

I usually put some coconut oil in the lengths of my hair and massage my sculpt with it right before I would want to wash my hair. Then I'll leave it in for about 20 minutes and wash my hair as usual. But be sure to rinse really well or else you might be stuck with oily hair for the rest of the day. I do this about once every two weeks and not only have I noticed that it keeps my hair oil free for longer, but it moisturizes my hair so well and makes it sooooo shiny.


2. BODY OIL:

I use coconut oil as a completely natural body oil every evening - on my butt haha. This really helps my skin tissue stay moisturized which helps prevent cellulite and stretch marks. If you have the time and chance to then feel free to apply it on your whole body :) just be aware that you might need to walk around naked for a couple of minutes until your skin absorbed all of it!


3. LIP BALM:

Something I love to do before applying my lipliner or lipstick or just when I need a little hydrating-kick is putting solid coconut oil on my lips. It keeps them from drying out in this dry winter weather! The best part is, you can lick it off haha.


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SOURCE


4. FRIZZ FIGHTING:

If you have a problem with frizzy hair in the winter, like I do, then this is a must-have. If you apply a little tiny bit (!!!!) of oil onto your hair strands, you will notice they immediately look shinier and less frizzy and after a couple of weeks of doing this you will notice your hair is less dry as well! Just be really careful not to use to much and work slowly or else you will have strand that stick together and look oily.


5. MAKEUP REMOVER:

If you take a small amount of coconut oil, rub it between your fingers and massage it into your skin, it works really well as a makeup remover, even for the most stubborn waterproof mascara and lipstick. That's one of my absolute favorite cosmetic uses of coconut oil!!


6. OIL PULLING:

This is something I do every. single. day. Oil pulling, especially with coconut oil is really good for you.. It improves your immunity, boosts your energy, prevents dental cavities, gets rid of bad breath, reduces tooth decay and whitens your teeth. I can also post a blog post for how to get whiter teeth naturally if you want to know more about this!!


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Definitely give those uses a try and let me know in the comments if these worked for you, and what you do with coconut oil! ♡

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