CHIA PUDDING

aboutpam


Time to snack!

Most of you have probably seen my beloved „Chia Pudding“ a hundred times on my Snapchat - no matter if in the morning, after my workouts, as a random snack in between meals etc. - I just can’t get enough of it!! It's pretty easy to make, has tons of health benefits, tastes amazing, can be prepared and afterwards stored in the fridge, toppings can always be changed in order to ensure variatiooooon and chia pudding looks great on pictures. Nothing else to say I guess.

The consistency might be somehow „different“ at first - rather slimy because of the chia seeds - but after the first spoon you’ll be totally into it - I promise haha.

The chia pudding is of course also part of PAMSTRONG! It’s one of over 50 delicious recipes that you'll already get in week 1. And the food pictures are beautiful, right? Can’t wait for you guys to see everything!

So now, let me show you how I prepare my chia pudding!!

aboutpam

INGREDIENTS:

180ml almond milk

4tpsb / 30g chia seeds

100g quark

100g cottage cheese

1 dried date

vanilla bean or extract

toppings: be creative! I used some berries & cacao nibs


PREPARATION:

- mix the milk with the dried and chopped date & vanilla extract in order to mix the date’s amazing sweetness with the milk

And now you’ve got 2 options:

1) mix in the chia seeds and let everything stay for 1 hour. During this time the mixture will become a thick pudding.

2) mix in the chia seeds and slowly heat everything up in a pot. Make sure to stir it! You know you’re done when your pudding becomes a pudding haha. The chia seeds just need a couple of minutes to swell and connect to the milk.

- then, mix in the quark and add some more quark or cottage cheese on top

- as a topping, decorate your pudding with a few berries and some cacao nibs

DONE ♡


aboutpam


How do you like it? Tell me in the comments!! And do you have another recipe in mind that I've snapped a couple of times & that you want me to show you the recipe of? xx

PS: last chance to get PAMSTRONG as a Christmas present!! I'll send out the very laaaaast Christmas cards tomorrow and on Tuesday! So make sure to check it out in time on www.pamstrong.com ♡

Continue

BUILD YOUR BUTT - GLUTE BRIDGES

Happy Sundayyyy ♡

Today I wanted to share the BEST booty exercise ever. It’s my absolute favorite and I feel like it’s one of the only booty building (!) movement that focusses more on the glutes than the quads. It’s of course also part of my PAMSTRONG and I wanted to give a little sneak peak in how the videos are made in my fitness program! Hope you like the style :)

So don’t get me wrong, I love squats and they do their job with building overall leg muscles - but if you really want to work on your glutes and their size you should start to focus on glute bridges or hip thrusts. I know, they miiiiiight look intimidating at first and you might be embarrassed to do them in the gym - but as soon as you felt the extrem burn in your butt you don’t want to miss them ever again!


EQUIPMENT NEEDED: Bench, Barbell, Weights, Pad

MUSCLES: Glutes, Hamstrings, Lower Back, Adductors, Abductors

LEVEL: Beginner (without weights), Intermediate & Advanced (increase the weights)


aboutpam


HOW TO DO A GLUTE BRIDGE:

2) your knees should be bent and feet flat on the ground

3) place your hands on the barbell, supporting your balance - palms are facing down

4) your shoulders are on the bench

5) lift your hips off the ground until your upper body & your legs build a straight line and are parallel to the floor

6) focus on your glutes, squeeeeeeze them hard & try to push from your hip and not from your quads or heels!! And keep your abs tight :)

7) hold the upper position shortly and and bring your hip back down. But don’t touch the ground with your butt, only lower it!

8) REPEAT


There are also tons of variations of Glute Bridges!! Would you be interested in seeing them? ♡

You can also find tons of other exercises, all my workout routines, my tips and tricks on how to build a powerful and round booty on www.pamstrong.com


aboutpam

PAMSTRONG INSTAGRAM ACCOUNT


Have a wonderful Sunday! And tell me if you tried out the exercise and how you liked it :)

PS: Pamstrong has its own Instagram account! Just type in @pamstrongfitness and find lots of sneak peak videos, recipes und motivational quotes! ♡

Continue

MUSCLE SORENESS - MY TIPS AND TRICKS

aboutpam


Stiff muscles. On one hand you like them, on the other hand they kinda suck. You do get the feeling that you've had a really intense workout, but to feel pain for days on end is not good either.

What are stiff muscles anyways and how do you get them? The pain that you feel when you have sore muscles is just a sign, that happens, when inadequately trained muscles have been worked harder than they’re used to, or in a different way, causing microscopic damage to the muscle fibers. Water slowly fills the damaged muscle fibers, causing them to swell, which is what causes us some pain.

Technically a certain strain on our muscles isn't that bad, because thats how we get our muscles to grow. When you strain your muscles a bit tooooo much however, you get sore muscles - and thats not necessary because apart from pain it doesn't do us any good. So often tim it's a really fine line.


aboutpam


TIPS FOR PREVENTION:

1. WARM UP: I usually take the time to warm up before a workout because when the body temperature is increased the muscle and connective tissue thickness  is reduced, allowing for a higher resistance of muscle tissue to tearing and increased muscle elasticity.

2. STRETCHING: This is sooooo important! Stretching allows your body to cool down, lets your heart rate return to normal and increases blood circulation in the muscles. It stops the release of lactic acid, which is produced during an intense workout, allowing your muscles to recover and repair themselves.

3. SLOWLY INCREASE WEIGHTS: Give your body enough time during your weight training to get used to the weights. So don't start with maximum weight, but increase the weight one time until you reach your desired weight. This also belongs to your warm up :)

4. DRINK: Water is such an allrounder. It makes your skin glow, flushes out waste and bacteria, helps prevent cancer, helps us be less cranky, prevents headaches, feeds your body and nourishes your muscles! That last point causes your muscles to be provided oxygen. Drinking a lot of water isn't easy, but if you always have a water bottle with you then you tend to drink more and can keep track of how much you have been drinking throughout the day and how much you still need to drink. 2 Liters of water a day are a must.


aboutpam


If it's too late for prevention or if you still got stiff muscles even after doing all of those, then here are some tips for getting rid of them, or at least making them more manageable.

TIPS FOR REGENERATION :

1. FOAM ROLLING: Rolling out your muscles with a foam roller increases blood flow to muscles, which helps in decreasing inflammation and prevents muscle imbalances from forming. Even though its not really a comfortable thing to do, the benefits are worth it!

2. MASSAGES: Who doesn't love massages? Like foam rolling, massages helps break up scar tissue and reduce stiffness associated with muscle repair. You can massage the areas yourself or ask a friend. But sometimes it's also really nice to treat yourself and book an appointment to get a professional massage!

3. ICE: Indirectly applying ice - wrapped in a towel for example - is best for immediate relief because the cool towels help ease the muscles and relieve pain. Through the cold, the muscle tissue becomes a little numb and pain is relieved.

4. HEAT: Next to the famous hot-cold showers, you can also take a really hot bath, light a candle and just relax - this is always great after a really hard workout. A visit to the sauna has a similar effect, your muscles start to relax in the warm air and the pain fades.

5. SLEEP: Absolute favourite solution for everything haha. Everyone that knows me knows that even though I don't get to sleep very much, I still cherish every second of sleep that I have. Which is great because out body regenerates itself at night. Your body undergoes protein synthesis at night, where protein synthesised in your cells. So sleeping at least 8 hours after a tough workout could even give you stronger muscles, better endurance and help speed your sore muscle recovery!


aboutpam

PAMSTRONG INSTAGRAM ACCOUNT


And now a question that you guys ask me a lot:

Can I still work out if I have sore muscles? - Yes, of course! I would take a break from working on the specific areas that hurt though. Just train a different part of your body :)


We all know, that summer bodies are made in the winer, so start now with clean eating and training! With my PAMSTRONG program I won't only tell you about how to prevent sore muscles and my tips and tricks, but aaaaalllll of my workouts and trainings rituals, my recipes and much much more! ♡

Do you guys have any tips and tricks against sore muscles? Tell me in the comments below! xx

Continue

PAMSTRONG

aboutpam


BUY NOW!

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 ♡


aboutpam


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!


aboutpam


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.


aboutpam


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 ♡


aboutpam

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!!

aboutpam


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! ♡


aboutpam
Continue