STRONG & BEAUTIFUL - THANK YOU

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Hello my loves ♡

I would have never expected such a great feedback for my book! I’m completely flashed by how many lovely messages and pictures I receive every day!! I’m even having a hard time to keep up with seeing and answering them all haha.


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I’m also more than happy that everyone values the work that went into all the pictures, texts and the design. And since the feedback for the German version is that great we are already planning everything for the English translation!! YEEEEEY ♡ Hopefully it will be ready by autumn or the end of the year :)


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So I'm really sorry for talking and writing so much in German at the moment but since the book is only written in German it's easier for me to connect to my German following that way.. :( hope you understand!!


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Have a wonderful weekend! Next week will be exciting :)

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VEGAN PROTEIN SOURCES

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Do you know what‘s really making me curious at the moment? Vegan nutrition! I was wondering how you can build muscles & eat only vegan. A big part of our muscles is made out of protein so it is reaaally important for people who work out a lot to eat proteins. And I personally eat a lot of meat: chicken, beef, etc. But there are great vegan alternatives to protein sources like eggs, fish, meat and cow-milk products and as a matter of fact they are full of fibers.

So today, I will show you some of my favorite vegan protein sources :)


PS: More vegetarian and vegan recipes for PAMSTRONG will come in April!! But till then you can swap any of the non-vegetarian or vegan ingredients with one of the substitutes below <3 be creative!!


1. PULSES LIKE BEANS, CHICKPEAS AND LENTILS ...

... have a high protein content and almost no fat! By the way you can make great and delicious pastes for your salad out of pulses like for example Hummus.


2. MEAT-LIKE PROTEIN SOURCES LIKE TEMPEH, TOFU OR SEITAN ...

... are great alternatives to fish and meat. I love tofu. But you wanna know what? Tempeh is amaazing! And don‘t worry if you haven‘t heard of it before :) it is not so well known yet. I have to admit that it doesn‘t look very appetizing haha but it tastes soooo good. Try to sear it with coconut oil and soy sauce (there is a vegan version too). I am sure you will love it :)


3. NUTS AND SEEDS ...

... like for example brazil nuts, walnuts, almonds, pumpkin seeds, pine nuts, sunflower seeds, linseeds, hemp seeds and chia seeds (sorry for the long list haha) contain easily digestible proteins and are full of good fats that can help to lose weight btw. You can also sprinkle them on your muesli or granola - that's at least what I do on a daily basis!


4. GRAINS ..

... like quinoa, buckwheat, amaranth, oats or wild rice are great for every meal :) I love oat porridge with fruits and nuts for breakfast and some of the other grains with vegetables and more proteins for lunch or dinner.


5. VEGETABLES, ESPECIALLY GREEN ONES!

Go Green! You can find almost everything your body needs in vegetables: fibre, proteins, vitamins... Especially green vegetables are extremely healthy. Chlorophyll detoxifies your body, it can prevent diabetes and it helps building muscles! Did you ever try oven-roasted Brussels sprouts? Trust me they taste soooo good!


6. VEGAN PROTEIN SHAKES

For everyone who can‘t do without their protein shake after a workout there a great vegan alternatives! Soy protein for example is a great and very popular substitute for animal protein. It is made out of soybeans and it has got a low fat and carbohydrate content. But there are also substitutes made of peas, rice, lupines and hemp. The last one is gluten free by the way! All in all vegan alternatives are all easily digestible. And the best thing: you can find them in different flavors :)


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PAMSTRONG - MY 12 WEEK GYM PROGRAM


Do you have some favourite vegan protein sources? And have you tried being vegan? Let me know in the comments below :) <3

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ABOUT FITNESS - SNEAK PEEK

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BUY NOW

Hello everyone ♡ Unfortunately I'm still sick in bed :( I hope your Monday is more exciting haha. Nevertheless there are only 10 DAYS left till my BOOK "Strong & Beautiful" launches! As you know it's only available in German at the moment :( but depending on the demand for an English Version we will think about translating it!! This would be a long process but you know that I always try to make your wishes come true! The German version is still Bestseller No. 1 on Thalia which is incredible!!

And although you might not understand a word I still want to show you some sneak peeks into the fitness part of my book. I hope you like the design and the pictures haha!! All in all my book has 224 pages - so there is a lot to discover!!

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As I already announced “About Fitness” has 90 pages and you’ll learn eveeeeerything about sports. The best way to get started, what kind of body types there are, how to eat healthy, how to stay motivate, how to keep and achieve goals and how to stop looking for excuses all the time and how important regeneration is. Here you can see a short passage of the topic "Regeneration" ♡

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I also talked about good and bad ingredients in food, the basics for a balanced nutrition plan, what kind of food contains a lot of protein or healthy fats, how to find out how many calories to eat per day aaaaand so on.

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Let's not forget about the 40 pages with yummy recipes to cook at home!! Breakfast, lunch, dinner, snacks, shakes and healthy juices - all included! I explained how to prepare and cook everything & you get measurements and numbers of calories & macros for everything. I’ve also included my favorite whole body home workout :) Here you can see one exercise!!

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I hope you liked the short preview of my book :) since there are 224 pages, over 200 pictures and lots of (English) quotes and illustrations, you might also find a lot of things to discover!

But how do you like the design so far? The fitness part has pink colors but the other 3 parts have other color schemes! Cool, right? Should I also show you the other parts - About Pam, About Style or About Life? Let me know!!

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CURRENT FAVES

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PUMA SWEATER KAPTEN&SON PURE WATCH ⎢ SPORTS BRA ⎢ PUMA BASKET BLACK-SILVER ⎢ PUMA EVOKNIT BLACK-WHITE ⎢ YSL CARD HOLDER


Hello everyone ♡ just wanted to share my current faves with you!! Puma dropped a couple of new styles which are amaaazing and which you've been requesting a lot on my Snapchat :) I especially love the strappy design with all those cut outs. And the black sports bra has the perfect shape!! Kapten&Son also launched the new PURE watch with a silicon strap in 2 color ways - black on black & black on white.

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CUT OUT LEGGINGS  KAPTEN&SON PURE WATCH ⎢ PUMA TOP ⎢ FRENDS HEADPHONES PUMA SNEAKER


Have fun shopping girls :) And do you want to read a whole blogpost about Puma Sneakers and their different styles? Let me know in the comments! xx

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