LET'S GET PAMSTRONG

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Today is the day ♡ PAMSTRONG has officially launched! Let's push all boundaries and use 2017 to get the best version of ourselves.

In this blogpost I wanted to guide you through my program and show you where you can find the most important things :) How do you like the design? And if you've got any problems feel free to leave me comment below!!


YOUR HOME SCREEN & MENU

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Sooo your most important "buttons" are the PAMSTRONG logo at the top and the symbol at the right. If you click on PAMSTRONG you will always get back to your home screen, no matter where you were before ♡ Your home screen will show you in which week you are at the moment & when the next week is going to unlock. If you click on the symbol on the right the "menu" will open - showing you the different sections: Training, Nutrition, Recipes and your Account.


TRAINING SECTION - WEEK 1

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If you click on "Training" you will get to the weekly overview. As you can see Week 1 is unlocked for me at the moment :) If you click on Week 1 you will first see the explanatory videos of me talking about what's new, how our workout sessions are structured, what you need know for the specific week etc. ♡ if you scroll doooooown you will find the following:


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There you can see the 3 workouts of the week. Push, Pull and a Leg Workout. If you open one of them - for example Leeeegs - you will see the different exercises & the sets, repetitions and breaks you need to do for this leg session. If you click on an exercise, for example "Bulgarian Split Squat" this screen will open up:


THE EXERCISES

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Soooo that's what you get for each exercise :) a video of me performing it, explanations in the video, a written instruction with all the important points and the number of sets & repetitions. Great, right? Everything to make sure that you can perform the exercises correctly and really understand what you are doing.


NUTRITION SECTION

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Here is only a tiny preview of the nutrition area. There are all in all a lot of texts and videos of me explaining everything, what I consider as important, why we are eating healthy foods etc. :) But I really wanted to show you that there is a calculator that calculates your daily calorie consumption and the macros you should eat per day! You just need to type in your data and it will immediately tell you the values that fit to your body and your metabolism ♡


THE RECIPES

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Let's move on the recipes. If you click on your menu symbol you will find the word "recipes" :) they are divided in Breakfast, Lunch, Dinner & Snacks. On the picture above you can find a little sneak peak of the breakfast options ♡ super delicious, right? You can open each of them in order to see all the ingredients and an instruction on how to make those meals :)


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YOUR SETTINGS & LANGUAGE

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Aaaaand last but not least you can also find your account & the settings in the menu. There you could change your password & of course the language! My program is available in English and in German and that's how you can easily switch between those languages ♡


How do you like the design? Generally everything is really easy to understand! You can get more information and the option to buy the program on www.pamstrong.com :) But if you have a question, please ask!! I'm always there to help ♡

And now, let's smash 2017 & get PAMSTRONG!

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10 Questions - 10 Answers

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Hey loves ♡ since tomorrow is the biiiig day I wanted to answer the 10 most asked questions you sent me regarding PAMSTRONG!! If there are any other ones feel free to leave a comment below :)


1. WHEN CAN I BUY PAMSTRONG AND HOW?

PAMSTRONG will become available tomorrow at 12pm!! Then you just need to head over to www.pamstrong.com and sign up!! ♡ Afterwards you will be asked a couple questions - e.g. your weight, your height, how often you workout etc. & then you’re ready to start with Week 1 right away!!


2) DO I NEED A GYM MEMBERSHIP?

Yes, the workouts is definitely require access to a gym. I know that my plan therefore not suitable for everybody out there but I transformed my body by going to the gym and doing intense workouts with weights. And that’s why I want to share this exact journey with you! Launching a home workout plan first (haha yes I said first, I might launch one sooner or later!) wouldn’t have been right in my opinion. Because that’s not how I got the body that I have :)


3) FOR HOW LONG DO I HAVE ACCESS TO THE PLAN AND THE RECIPES?

It’s up to you! You have 2 options. You can either purchase the 12 week program & get access for 16 weeks. I wanted to give you those additional 4 weeks for free because we can all get sick and that’s why there is a little extra time, just in case :) if you liked the plan and decide that you want to have access to it even longer you can easily stay a member by paying a little extra each month - but only if you want to!! Oooor you can already purchase a 1-year-membership for PAMSTRONG!! You decide ♡


4) WHAT DO I GET IF I BUY PAMSTRONG?

You will receeeeeive a 12 week gym plan, which is filled with new exercises, methods and challenges every week - so it won’t get boring!! Every exercise is explained with a video of me performing the exercise and a written instruction. I will also tell you how many sets and repetitions you need to do of each exercise :)

Furthermore I will also always talk about topics like muscle ache, what’s new in the current week, why we are doing what we are doing etc. in weekly explanatory videos. Oh and let’s not forget about stretching!

Aaaand for the nutrition part you will have tooooons of healthy, easy & delicious recipes to choose from! There isn’t a fix nutrition plan for each day because I feel like this would be too hard to keep up with every day. Plus every taste is different, right? That’s why you have a big selection of meals and decide yourself :)

Nevertheless I’ll explain general things about our nutrition, how to find out how much you should eat, why we are eating what, etc. in videos! I want you to understand everything, not only following a plan I’m giving you. And of course there are extras like a calorie and macronutrients calculator which will make it easier for you! ♡


5) WHAT IS THE FITNESS GOAL AT PAMSTRONG?

So first of all, 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 :)

And the main focus at PAMSTRONG is building a beautiful, strong and feminine body with muscles in all the right places! You will for sure also reduce your body fat if you work out hard enough and eat clean!! So be prepared for a round butt and some defined abs haha.


6) HOW OFTEN SHOULD I GO TO THE GYM PER WEEK?

I suggest going to the gym 4 times per week. You can definitely go more often if you would like to though :)


7) DOES IT CONTAIN HOME WORKOUTS?

So there are a lot of exercises that can be done at home! But it’s definitely a gym based workout plan - you need weights and you need gym equipment.


8) HOW MUCH IS IT?

The 12 week program is 19,99€ per month :) and if you want a 1-year-membership PAMSTRONG is 8,88€ per month or 99,99€ in total ♡


9) DO YOU RECOMMEND TAKING SUPPLEMENTS WHILE FOLLOWING THE PLAN?

Actually no! There are 2 or 3 recipes that require protein powder but in general I don’t think you NEED supplements. Staying natural works perfectly for my plan.


10) HOW FAST CAN I EXPECT CHANGES?

That depends on you genetics, on how hard you workout and on how clean you eat!! But I already have some stunning before and after pictures of the girls that were in my test group :) There were some amaaaaazing transformations after as little as 3 or 4 weeks!! Couldn't believe it either. It went so fast!! I'll include them on the website or post them on here as soon as possible.


Are you ready to get PAMSTRONG with me tomorrow?

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HOW TO GROW HEALTHY HAIR


1. DON'T WASH IT TOO OFTEN

Haha might sound gross but that’s a really important point. Washing your hair too often will make it too dry and is simply not necessary. I mean, of course we all prefer a fresh and clean scalp but if your scalp is healthy and balanced your hair will stay clean for 3 days for sure. And on the third day some dry shampoo can do the job! Because imagine, every time you wash your hair you don’t only wash your scalp but also the lengths of your hair, which is the „older“ part of your hair which is probably more damaged & stressed anyways. It will dry out those parts even more and eventually your hair will be dull, not shiny anymore and maybe break. I wash my hair about 2 times a week.

QUICK FIX: Make a low bun in your neck and only wash the front part of your scalp (this is probably where it’s greasy) in the sink. Simply lean forward, put some shampoo there and wash it out. This is a super fast quick fix if the lengths are still beautiful and clean!


2. GOOD NUTRITION - HAIR GROWS FROM INSIDE OUT

Feed your hair!! Seriously, your diet plays a major role. It’s really important to have nutrients like iron & zinc (can be found in lean red meat, soybeans, lentils), vitamin D (a couple minutes of sun never hurt nobody), protein, omega 3 acids (for example salmon) and biotin (eggs are full of it) in your diet. Those nutrients support the growth and the strength of your hair. And with strong hair and strong roots your hair will be less likely to break, you will have less hair loss and your strands will shiiiiiiine naturally ♡

In PAMSTRONG I will also teach you so much about nutrition and I'll show you tons of healthy recipes which contain all of those nutrients and are super delicious :) so a clean diet is not only good for your body & your health, but also for your hair!!


3. DON'T USE TO MANY STYLING PRODUCTS

Keep it natural. I was never a fan of using too many styling products! Only on rare occasions you will see me using stuff like hair spray. Honestly, I don’t even use a heat protector. I just feel like too many products won’t benefit your hair but only coat them with countless ingredients. Till now this has worked out for me so I don’t see a reason to change it :)

PS: the only thing I regularly use is dry shampoo and for shootings I someeeetimes use a shine spray!


4. BRAID OR TWIST YOUR HAIR AT NIGHT

At night we move around a looooot. Just imagine rolling around on your hair for a couple of hours each night. No doubt, that stresses our hair and might cause it to break!! That’s why I braid it into a loose braid or twist it into a „banana“ most of the times. This really protects it.


5. ONLY USE SHAMPOO ON YOUR SCALP

This strongly refers to 1). Generally only your scalp is „dirty“ or greasy so concentrate on the upper part of your hair when using shampoo. When rising it out it will flow through the lengths of your hair anyways! So I never ever apply shampoo on the lengths.

And maybe you’re wondering what shampoo to use? I honestly don’t have a „holy grail“. But I always use a gentle shampoo from a organic supermarket or even (don’t laugh) a gentle body wash. So I’m not a fan of harsh shampoos with strong scents and a thousand ingredients. I guess even baby shampoo would work!


6. ALWAYS USE CONDITIONER

Other than for the shampoo I definitely have a holy grail when it comes to conditioner. You can find it HERE. Of course it’s organic and I would never ever get out of the shower without using it. I don’t think it’s available outside of Germany (so sorry) but in general I would recommend choosing a natural conditioner, without parabenes & silicons. You probably need to try out a few before you find a good one. Mine makes my hair feel super soft if I rinse it out. But it’s still so light, that it doesn’t weigh down the hair or make it greasy.


7. STAY AWAY FROM SULFATES, PARABENS & SILICONS

For that you need to have a look at the back of the bottle in order to see the ingredients list. Unfortunately you can find those ingredients in a lot of known shampoos but in fact they do more harm than good. Sulfates are for example way too harsh and wipe away natural oils of your hair which will make your hair extremely dry and weak. Silicons and parabenes make your hair feel soft instantly but in fact they only build a coat around your hair which might „feel“ good at first but nothing else will get through this coat anymore. No moisture and nothing else that would feed your hair. That’s why your hair itself won’t stay healthy and will eventually break.

There are also apps (for example „codecheck“), where you can scan the bottles and it will show you if there are bad ingredients in it!


8. USE AS LITTLE HEAT AS POSSIBLE

Heat harms our hair of course. But not styling it all is (at least for me) no an option. That’s why I try to use as little heat as possibly can. And I also feel like styling them properly after you washed your hair makes it so much easier for the next days. So put in effort once and then you don’t need to use so much heat on the following days!!

Generally I have 2 ways of styling my hair:

1) Blow drying it with round brushes like I explained in THIS blogpost

2) Letting it air dry completely. And once it’s fully dry (for example the next morning if you washed it at night) I use a straightening iron on medium heat and run it through my hair, twisting the straightener at the bottom to create a curl. Although straighteners are generally bad, I still feel like this method is more gentle than blow drying it. Because there’s no pulling with brushes and it’s super quick! Should I do a whole blogpost about it?


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9. GET A TRIMM IF NECCESSARY

If your hair is too damaged there’s no other option than getting a trim. Styling products can’t make really damaged hair healthy again - let’s be honest. It's a myth that cutting of the slip ends will make your hair grow faster (I mean, since when does hair grow from the ends haha?) but getting a trim protects the health of the rest of your hair.


10. NATURAL HAIR DYES

If you want to dye it - check if there are natural hair dyes for the color you desire!! They are so much more gentle and even moisturize your hair. I’ve done it a couple of times and I was always happy with it :)


11. WEAR YOUR HAIR LOOSE MORE OFTEN

Sound strange right? But if you wear it too often in a ponytail or any other hairstyle that requires hair ties you will but a lot of pressure on the parts where the hair tie is & that will cause your hair to break sooner or later. So wear it loose more often OR do a loose braid!


12. GENETICS

Genetics do play a role when it comes to hair. Of course that’s nothing you can have a influence on. Some people can grow long hair really easily and some have a hard time doing it. But with my tips you will surely be able to have healthy and strong hair, even with „bad genetics“ <3


I hope you liked my tips on how to grow healthy hair!! Do you have some other rituals that help? Or have you ever tried supplements? Would love to hear about your experience! xx

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HOW TO STAY FIT OVER THE HOLIDAYS

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Ahhh I know - let’s better not think about it. It’s okay to eat like a pig a couple of days in a row - because Christmas is only once a year. But I’d still like to give you some of my favorite tips on how to stay mooooore or less healthy during the last week of the year and more important, how to get back into your routine and shape afterwards!! ♡


1. NO NEED TO STICK TO YOUR NORMAL WORKOUT ROUTINE

In my opinion, it’s totally fine to slow it down from Christmas till New Year’s Eve. If you normally go to the gym 5 times a week, it’s now okay to only do 2 or 3 workout sessions. And I know, going to the gym might seem impossible between all those family parties. No problem! Just switch it up during this week and do bodyweight workouts! Remember, the only bad workout is the one you didn’t do ♡



2. NO NEED TO SAY NO

I mean you could if you wanted to. But sometimes it’s nice to eat unhealthy food with your family. But your focus should be on enjoying. Don’t eat huge portions of everything - it’s all about the taste! And one piece of cake is enough to enjoy the taste. Right?


3. GO FOOD SHOPPING FOR YOURSELF

There is already an overload of food in your kitchen and your last days probably consisted out of eating. But go to the grocery store as soon as you can! Shop for yourself (!) and shop something healthy and delicious that you look forward eating to. Keep it in an extra part of the fridge and always have something ready if you feel like indulging once again would be too much.


4. STAY HYDRATED - FILL UP WITH WATER

Staying hydrated with water is always a must. But if you’re afraid of eating too much at a family party make sure to drink a whoooole bottle of water beforehand. This will fill you up and will make you eat less. Pretty easy trick.


5. GET OUT THERE

Don’t get lazy as soon as the temperature drops! Although I’m not the biggest outdoor-fitness-person it’s sometimes nice to use the cold as a beneficial thing! Do an outdoor workout instead of an indoor one. Your body will need to use extra energy to keep you warm and that could be one solution to burn of the extra calories you ate! So go for a run, do your bodyweight workout in the park or go for a long walk with your dog. Fresh air for the win!


6. INCLUDE YOUR FAMILY

Start motivating your whole family and do a group workout! Also a fun way to spend the holiday season together with your loved ones. If they’re not into going to the gym, go outside! What about a hike, ice skating or what about a snowball fight?


7. WATCH TV

Oh my gosh I know, so many great movies in the TV during the holidays! Yesterday I wanted to go out partying in the evening but there was „The Holiday“ with Cameron Diaz on TV and I just couldn’t switch it off haha. That’s when you can use every commercial break to do a mini workout! And each commercial break is about 6 minutes.

Wanna join my "Commercial Break Workout"?

1min Burpees

1min Moutain Climbers

1min Sit Ups

1min Squat Jumps

1min Burpees

1min Plank


8. PLAN YOUR START IN 2017

2017.

Be sure to already have a good start into the new year! That will make you feel GREAT. So make sure to plan it properly beforehand. Write everything down and plan your goals - you will be more likely to achieve them!

For example: Clear your fridge on January 1st - give yourself a fresh start! Buy or make a workout plan for the following weeks - a plan will keep you motivated :)

I’m so happy for all of my PAMSTRONG members who already pre ordered my fitness and nutrition program in the Christmas Sale & therefore decided to become the best version of themselves in 2017!! Having a plan makes everything so much easier and keeps you motivated for a longer period of time and that’s why I’m so excited to share all of my workout routine with you! PAMSTRONG will become available again on January 2nd ♡


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What are your routines to stay stay fit over the holidays or to have a great start in 2017? Would love to hear them!! And would you like me to write a blogpost about some New Year's Resolutions?

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