STRONG & BEAUTIFUL - PREORDER

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BUY NOW

AHHH! My Book “Strong & Beautiful” is available for preorder today!! I know, I know, one announcement after the other, but isn't this unbelievable? I’ve tried keeping this project a secret as best as I could in the last year and now you can actually order it! How crazy is that??

Sadly, you can only order it in German at the moment - but I’m working on making it available for allll of you in English soon :)

The first copy of my book is available to preorder in all bookstores in Germany, Austria and Switzerland from today on and you will be able to buy it in all bookstores (in those countries) on March 16. You can also buy it online HERE from Thalia. There is only a limited quantity of the "Special Editions" available, so you should definitely preorder it before they're sold out! But now from the beginning haha.

Soooooo. There is a “Standard Edition” that costs 18€ and a “Special Edition” that costs 25€, both books come as hardcovers. You can differentiate from both types of books easily, the “Standard Edition” has the cover picture where I’m sitting on the floor and the “Special Edition” has the cover picture where I’m in the desert. Every special edition will be signed by me, include a bookmark and an exclusive 30 Day Challenge where you can join me in completing one beauty and fitness task each day ♡

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CONTENT

Basically my book is divided into 4 parts and has 224 pages. The first part is titled “About Pam” where I’ll tell you about my childhood and youth, how I got started with sports, and how I learned to deal with tough topics such as self-confidence. I kept this part kind of short though because I didn't want to write a book where it’s just all about “me-me-me” haha.

The second part is over 90 pages long!! In “About Fitness” you’ll learn eveeeeerything about fitness. The best way to get started, what kind of body types there are, how to eat healthy, how to motivate yourself, how to keep and achieve goals and how to stop looking for excuses. I also talked about good and bad ingredients in food, the basics for a balanced nutrition plan aaaaand there are also 40 pages with yummy recipes to cook at home. Don't worry, they aren't the same recipes as on PAMSTRONG! I’ve also included my favorite whole body home workout :)

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The third part is called “About Style” and it's not just going to be about inner beauty but also about my favorite workout- and everyday outfits, what I pay attention to before buying something, my favourite ways to combine key clothing pieces, which jeans fit the best, what's in my bag etc. :) There is also a big beauty part where I wrote a lot about skincare, ingredients, included maaany DIY mask/peelings recipes and talked about topics such as cellulite and makeup. Beyond that I’ve also included the most important makeup tools, my everyday makeup and hair routine, hairstyles and much more ♡

The last part - “About Life” - is about my whole Instagram story, how I turned my hobby into my job, how I edit my pictures, what I pay attention to when posing for pictures and where I get my inspiration from. Aaaaaand of course you guys, my community, that I'm so thankful for! ♡


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I’ll be writing more blogposts about the book, the process behind it, sneak peaks inside, the printing process etc etc, but I hope you like the little first impression! I’m so proud and I hope you guys enjoy all of this as much as I do hihi :)

So like I said, you can preorder it HERE on Thalia or go into your local bookstore and preorder it there.

BUY NOW

Have a wonderful week!!

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SPRING TRENDS

Happy weekend ♡ Is there anything better than strolling through the city on a weekend – or to surf through online shops? I don‘t really think so :) Well except a nice workout with PAMSTRONG of course haha. Especially when all the new spring collections arrive there are soooo many great things. That‘s why I wanted to show you my favourite trends for spring. I hope you like them :)


SWEATERS WITH RUFFLES

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1. Miss Selfridges ⎢ 2. TOPSHOP RED ⎢3. TOPSHOP BLUE 4. BOOHOO ⎢ 5. TOPSHOP BLACK ⎢ 6. TOPSHOP GREY 7. ASOS

Ahhhh such a cute trend don‘t you think? Normally jumpers are very functional. Thanks to ruffles they look so much prettier. Wear them with a basic jeans and sneakers and you have the perfect easy-going outfit for coffee dates with your best friend.


COLORFUL BOMBER JACKETS

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1. ASOS 2. URBAN CLASSICS PINK ⎢  3. URBAN CLASSICS SILVER ⎢  4. ALPHA INDUSTRIES GREEN ⎢ 5. ALPHA INDUSTRIES BLUE

You know how much I looove my gym clothes. This is why bomber jackets are a great compromise. They look super casual and sporty but still not like you just got out of the gym. I like them most in spring colours :)


SHOULDER CUT-OUTS

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1. BOOHOO ⎢  2. HOLLISTER ⎢ 3. MISS SELFRIDGE ⎢ 4. TOPSHOP  5. ZALANDO ⎢ 6. TOPSHOP

This trend is one of my favorites! You can show a little skin without showing too much :) Every piece looks so much more special and feminine with cut outs. This is definitely high up on my shopping list ♡


EMBROIDED JACKETS

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1. ROKOKO ⎢ 2. VILLA ⎢  3. RIVER ISLAND ⎢  4. MISSGUIDED ⎢ 5. MISSGUIDED

There are some classics you will always find in my closet. One of them are definitely leatherjackets! They just always look good. An outfit I can always wear is a cool leatherjacket combined with a feminine dress, a beautiful blouse or a distressed pair of jeans :) So that‘s why I love the new embroidered bikerjackets. Soooo pretty! ♡


Which of those trends is your favorite? I would love to hear it in the comments! xx

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10 TIPS FOR CLEAR SKIN

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Hey guys ♡ People often ask me how I keep my skin so clear. And of course I want to share this little secret with you :) Because with a soft and clear skin you feel sooo much more confident with your body. Bad skin comes from the inside, so it is really important to focus on a healthy diet. But wether your skin is clear or not has got to do a lot with hormones, genes and other influences. So don‘t be too desperate when you have some spots and pimples from time to time. This is completely normal. There are ten steps that will help you to get a better skin and I promise: it‘s not complicated at all!


1. WORK OUT

Haha I am sure you are not surprised that this is my first advice right? But it is true: working out keeps your skin clear because it increases your blood circulation and that makes your skin renew itself a lot faster. So when you work out with PAMSTRONG you not only build muscles but also increase your skin :)


2. DRINK A LOT

Ok I have to admit it you heard this tip probably about 13984783479 times but it really is important to drink a lot. Especially when you work out as much as I do, it is important that you stay hydrated. Water cleans our bodies from the inside. Plus our skin looks much fresher when we drink enough. You don‘t only have to drink water. You can also drink unsweetened tees or fresh ginger tea. And what I really like is water with some fresh lemon, berries or cucumber slices. A perfect alternative to sugar containing lemonades.

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3. EAT SMART

When you eat the wrong things no expensive cream will be able to improve your skin. Our skin needs several nutrients to stay healthy and to look great. Especially nutrients like vitamin c, calcium and iron. You find these in fruits but also in vegetables like pepper, kale, green peas and broccoli. In general it is important that you eat a healthy, balanced diet and of of course you can have a cheat meal from time to time :)


4. REDUCE THE AMOUNT OF MILK AND SUGAR

Like I mentioned a couple of times before I don‘t drink cow milk. There are hormones in the milk that can increase acne and that can affect the hormone balance. Plus milk increases our blood sugar level which brings me to the next point: sugar! I know it is sometimes really hard to resist – for me too haha – but it is sooo bad for our health. Sugar can cause skin impurities. So why don‘t you try to abstain from sugar and milk for a while or at least reduce the amount. You will definitely see a difference. And there a great alternatives for cow milk, e.g. soy milk, almond milk, rice- or coconut milk. And try sweet fruits instead of sweats. By the way: the longer you do without sugar the easier it will get. I promise! :)

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5. REDUCE STRESS

I know, I know it is easier said than done. But you can really see from someones skin is stressed. Because stress can cause little inflammations under your skin and these will come out as pimples. What I do to reduce stress? Have a guess haha! The answer is: working out! It really helps. People who are physically fit are mentally stronger and don‘t get affected by stress so easily. And I like to relax on the couch with a cup of tee or meet friends. That always makes me happy <3


6. GET ENOUGH SLEEP

I loooove to sleep haha :) After a good work out during the day there is nothing better than to fall into my cosy bed at night – and of course to start the next morning feeling fresh. The great thing about sleeping is that you can do some good to your body and skin so easily. Your body releases hormones at night that makes you recover. And of course dark circles under your eyes disappear :)


7. WASH YOUR PILLOW

Apropos sleeping: One of the best tips is to wash your pillow regularly. During the day our hair absorbs all the pollution from the air – and all this dirt (that sounds a little harsh haha) lands in our pillow. So when you lay with your face on your pillow you can imagine that this can‘t be good for your skin :) That is why I wash my pillowcase at least once a week. Plus you should clean the display of your mobile phone and your make up brush regularly because they can harbor germs that can cause a bad skin. And try not to touch your face with your hands because even if you wash them regularly there will always be germs that – as mentioned before – will cause spots.

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8. REMOVE YOUR MAKE UP

This is really, really, really important! I often think it would be sooo nice to just fall into my bed without having to remove my makeup. But you should never skip that! Because otherwise your skin will become dry and you will get pimples. Plus your eyelashes can break when you still have mascara on. So invest those few minutes every night and you will wake up with a great skin :)


9. GO FOR A PEELING

For a beautiful skin the right care is important. And there are soooo many different opportunities. The best thing would be to go to your dermatologist or to a pharmacy and ask them what kind of skin type you are and what products would be best for you :) What I can recommend are regular peelings. Every 28 days our skin renews itself and than it can help to erase the dead cells with a soft peeling. Your face will look so much fresher afterwards. But I won‘t overdo it. Once a week is totally fine otherwise you will irritate your skin too much. My tip: do the peeling before you go to sleep. So that your skin has enough time to recover until the next morning :)


10. USE NATURAL PRODUCTS

I love products with natural ingredients. They are a lot better especially for people with a very sensitive skin. The best is to check out the packaging and see whats in the product. I try to forego silicones and ingredients that have an impact on hormones. People with skin problems should do that too and use natural products instead. By the way this is also better for the environment. So better keep your hands off those ingredients haha.


I will try to write a blogpost about my acne story soon ♡ as most of you know I suffered under acne and it was pretty hard for me to control it. But now that I got rid of it I’m able to keep my skin clear with those 10 tips!!

Let me know what you thiiiiiiiink! xx

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PAMSTRONG - WEIGHT LOSS?

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Hey everyone ♡ as I mentioned on my Snapchat I wanted to write a really quick blogpost on how you can make PAMSTRONG work for weight loss!!

As most of you know, I designed PAMSTRONG for building muscles, for shaping your curves and to get stronger and fitter than ever. But since I received lots of questions on whether you can use my fitness program in order to LOSE weight I thought I’d make a blogpost about it :)

So my first answer to the question would be: No, PAMSTRONG is not made for weight loss. BUUUUUT you can make it work if you change 2 tiny things yourself!! I tried it with a friend of mine and it worked perfectly as you can see in the pictures ♡ the time difference between those 2 pictures is 6 weeks.


1. CALORIE DEFICIT

Probably the most important thing you need to change is the number of calories you should eat per day. For muscle gain we need to eat more calories than our body needs in order to give him enough energy to build muscles.

For weight loss you have to eat LESS calories than your body actually needs. That’s why you of course need to take away the "surplus of calories for gaining muscle" my calculator automatically adds AND you should also subtract about 200-300 calories in order to have a calorie deficit.


-> result of the calculator - 200kcal (surplus of calories for muscle gain) - 200kcal (in order to have a calorie deficit) = the number calories you should eat per day


Here you can see my calculation with my values:

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2. ADD HIIT TRAINING

The second thing I did with my friend was adding HIIT sessions at the end of every push and pull day. So after I finished the normal PAMSTRONG workout with her, we went to a treadmill and did about 10-15 minutes of HIIT there.


HIIT circuit on the treadmill:

2min jogging (warm up)

30s sprint (as fast as you can)

1min jogging

30s sprint

1min jogging

30s sprint

1min jogging

etc.

....

2min walking (cool down)


You should do as many rounds of the jogging-sprint-combination as possible :) filling about 10mins with it would be perfect! So about 7 rounds. This is reaaaalllllly hard and exhausting but it works wonders!!


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Yesssss and that’s basically what you need to change in the normal PAMSTRONG program in order to make it suitable for weight loss :)

You can find more information and purchase my program on www.pamstrong.com

Have a wonderful Sunday!!

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