When and how often should I eat?
The program includes four meals: Breakfast, lunch, dinner and a snack. In order to get the best results, you should stick to these guidelines as much as possible. When exactly you eat the meals depends on your everyday life. It’s best that you find out for yourself. The following periods are recommended:
- Breakfast between 7 a.m. and 9 a.m.
- Lunch between 11 and 13 o'clock
- Snack throughout the day
- Dinner between 15 and 18 o'clock
Is the program also suitable for vegetarians and vegans?
You can complete the program as a vegetarian or vegan without any problems. At the beginning, you select your nutritional preferences in the app and the corresponding recipes are displayed. You will also receive a nutrition manual with further information on product alternatives.
Which dietary supplements do I need?
Evelina's programme is based on a healthy, balanced diet. Apart from protein powder, no other dietary supplements are necessary. We recommend a high-quality whey, soy or multi-component protein powder.
The following additional supplements have proven to be useful and can support you during the program:
- Vitamin C
- Omega 3 Capsules
Can I do the program without protein powder?
A sufficient supply of proteins is not only important for muscle building, but also for weight loss to prevent muscle breakdown. Protein shakes are quick to prepare, easy to take with you and satisfy your appetite - they therefore complement your diet perfectly in the programme.
I have a food intolerance/allergy. Can I still participate?
Of course! You will be asked about allergies and intolerances in the app at the beginning. In addition, you can use the conversion table in the nutrition manual to replace food. You can also simply omit the incompatible ingredients.
Can I drink alcohol during the program?
Alcohol is not only unhealthy,but it also contains a lot of calories. It hinders your performance during sports and can make it difficult for you to lose weight. Therefore it is best not to drink alcohol at all during the programme. But, a glass of red wine from time to time will not stop you from succeeding.
Are carbohydrates taboo in the evening?
This question depends on your current form and goal. Basically you should stick to the dishes in your diet. If you want to lose weight, you should avoid carbohydrates as much as possible in the evening.
Can I also gain muscle mass with the program?
The program is suitable for everyone who wants to get fit, build muscles or lose weight. Before you start, enter your personal details about yourself and your goals in the app. From this basis, a plan will be created that fits you. If you have the 12 week plus 12 month plan, then you can change your goal again later on.
What equipment do I need for training?
The program is based on weight training with weights. You will therefore need a gym membership or a well-equipped home gym with barbells and a flat bench.
How much time do I have to plan for the workout?
You train together with Evelina three to six days a week. There are two to four weight training sessions and one cardio session per week. You should plan between 40 and 60 minutes for each session.
What does the training frequency depend on?
The frequency of the training is based on your rating and your feedback on whether the training is sufficiently intensive for you. If you often say that it is too easy, the intensity will be increased, if you say that it is too difficult, it will be decreased.
I'm not very athletic. Can I still participate?
Don't worry, you will be asked about your previous activity level in the app at the beginning and will also take a small test to assess your fitness. Your training plan will then be individually adapted to you and your level.
When should I train? (morning / midday / evening)
There is no general answer to this question. Every person is different and every training time has different advantages and disadvantages. Find the time that best suits you and your everyday life. In the end it doesn't matter when you do your workout, as long as you do it!
Can I also do additional workouts?
Of course you can do additional sports, but it is important that you give your body enough time to regenerate. As a beginner you should leave at least a one day break between your workouts. Light cardio workouts are recommended if you have completed all workouts of the week and want to get rid of energy.
The training breaks between the exercises are too short for me, what can I do?
You should try to stick as much as possible to the given break times, because they are chosen so that you get the maximum effect out of your training. However, if you need longer breaks, this is not dramatic and not unusual, especially at the beginning, because you first have to get used to the training. In the workout, click on the pause symbol in the upper left corner and take a deep breath.
Program and subscription
Is the program also suitable for men?
Men can also easily reach their goals with the program. Strong by Evelina is suitable for everyone who wants to get fit, build muscles or lose weight. The plan will be adjusted based on your information.
When can I start?
Once the full payment has been received, you will have access to the program. With instant payment methods, you can get started immediately after the booking process.
As soon as you have access to the program, you can start with the first training directly or decide yourself in the app on which day you want to train with Evelina.
How old do I have to be to participate?
In general, the program is suitable for beginners as well as for advanced users from the age of 16.
I forgot my password, how do I get a new one?
If you have forgotten your password, you can request a new one at www.evelina.de/login from your laptop or desktop PC. Click on "Forgot your password" and enter the e-mail address you used when you registered. Sending the new password may take a few minutes and please also check your spam folder.
Can I pause the program in between?
We recommend that you stay on the ball continuously without pausing. Because frequent or long interruptions will make it harder for you to reach your goal. If something unexpected should happen, you have at least 16 weeks access to the program - which is enough time to catch up again.
What happens after the program?
You have access to all the contents of your chosen program for the entire duration of the program. If you have the 12 (+4 weeks free) weekly program, your membership will be extended automatically by one month after the 16 weeks, so you still have full access to everything.
But don't worry, in this time you can reach your goal and acquire a lot of knowledge about healthy nutrition and effective training. You also have the opportunity to purchase a new program at any time.
For all graduates of the normal program there is the possibility to purchase the professional version and thus seamlessly connect to the previous training.
I would like to cancel the program.
We’re sorry to hear that you want to leave the program. Just send an e-mail to: email@example.com with:
- Your name
I mistyped age/size/sex, how can I change my information?
Please send us a message to firstname.lastname@example.org and we will be happy to correct the information for you.
Is the program suitable for severely overweight people?
We recommend that you consult a physician in person, as a doctor is the best judge of whether intensive strength training and a calorie-reduced diet can be carried out.
Can I participate despite pain?
In this case we recommend consulting with a doctor. Advice for this via the internet is not possible for legal reasons, so an assessment should be made by a physician in person.
I have heart or blood pressure problems, can I still do the program?
In this case we recommend consultation with a doctor. Advice via the internet is not possible for legal reasons, so an assessment should be made by a physician in person.
Payment and voucher
How can I pay?
The following payment options are at your disposal:
- PayPal by direct debit or credit card
All procedures are very safe. Your data will not be visible to us or others at any time.
How can I redeem my voucher code?
At the end of the order process there is a field for voucher codes. If after entering your code a tick appears next to the field, the voucher has been accepted. If you have any problems, please contact email@example.com
Which smartphones are supported?
You can use the app with the following devices:
- Smartphones (Android 4.4 or higher)
- iPhone (iOS 9 or higher)
What are the system requirements for my computer?
You can use the program with the following devices:
- PC and Laptop
- Smartphones (Android 4.4 or higher)
- iPhone and iPad (iOS 9 or higher required)
We recommend that you use a computer that is not older than 4 years. An older model does not exclude the use of Strong by Evelina. You should have a stable and at least 6 Mbps fast internet connection to play everything smoothly.
- Chrome Version from 51
- Firefox Version 47 or higher
- Safari from version 9
- MS Edge from version 25
- Internet Explorer Version 11 or higher
The following Web browser functions must be activated: