Pamela Reif's, is one of Germany’s most famous influencers and has turned her million-strong social media following into the seeds of a health and fitness business empire. So since a lot of us are looking for home workouts, we've done some serious research about Pamela’s diet and workout routine.
Pamela Reif's on Forbes Via @pamela_rf
The 23-year-old star from Karlsruhe in South-West Germany found fame early with her posts about her health and fitness routine, building a loyal fanbase. “I was basically just a teenager at school. ... Instagram was becoming cool [so] I started uploading pictures of my food, my accessories, gym selfies–I was just doing it without any plan or strategy. It grew from there. I never clicked the private button,” said Reif, who now has 5'3 million Instagram followers.
After building her Instagram following to 500,000 her hobby quickly became a business when she was approached by brands with advertising and sponsorship deals. Since then Reif has expanded her business empire into a YouTube channel with 1.5 million subscribers, an online fitness program “Pamstrong” (including its own fitness app) and product deals with hair-straightener brand GHD, Calzedonia and Swedish fashion label Nak-d.
“I was basically just a teenager at school (...) Instagram was becoming cool [so] I started uploading pictures of my food, my accessories, gym selfies–I was just doing it without any plan or strategy. It grew from there. I never clicked the private button,”
Via @pamela_rf
Pamela follows what she calls the “right diet.” And it’s a completely holistic approach to food and nutrition. She puts a lot of weight on eating right not just for her body, but for the globe. It all comes down to sustainability. She recognizes that meat consumption puts strain on the environment. And while she does eat meat, she tries to keep the majority of her diet vegetarian and as heavily plant-based as possible. This means reducing the amount of meat she consumes and shifting her focus towards preparing veg-heavy dishes throughout the week.
Via @pamela_rf
Pamela used to start her days with a bowl of Muesli and a piece of marble cake. Now, she likes to keep things healthier and nutrient-dense. Her favorite breakfast is a chocolate blueberry smoothie bowl. She puts half an avocado, one frozen zucchini, a small banana, and cocoa powder to taste. The bowl then gets topped with a generous handful of blueberries. For added crunch and texture, she sprinkles it with coconut. If she’s eating on the go, she often makes a green smoothie using frozen spinach, wheatgrass, frozen broccoli, banana, fresh ginger, cinnamon, and water. For protein, she uses hemp protein powder.
Pamela’s lunches are often protein-packed so she can recover from her morning workouts more easily.
She sautés sliced zucchini, fresh baby spinach, cherry or grape tomatoes, and salmon in a skillet with a touch of oil. While the ingredients cook, she poaches an egg which goes on top of the finished dish.
For dinner, she tries to keep things simple and hearty. Her favourite dish is a vegetable soup that uses tons of fresh produce. She adds sliced zucchini, broccoli florets, shredded kohlrabi, fennel, celery root, parsnip, and carrots. Then, she adds tomato passata, quinoa, and a bit of water. For added flavour, she uses sea salt to season the broth.
Via @pamela_rf
Pam puts a lot of effort into keeping her body in great shape. And she does it by targeting specific muscle groups. But best of all, she does it without using gym equipment. This allows her to get the same quality workout no matter where she is.
CARDIO
Jumping jacks – 30 ''
Squat jumps – 30 ''
Plank jacks –30 ''
Mountain climbers – 30 ''
These exercises are super simple to do and keep your heart rate up throughout your workout. You can do just these exercises for several repetitions or incorporate them into other exercise routines to create a HIIT workout that targets your full body.
GLUTES WORKOUT
Squat with core twist – 30 ''
Jump squat with pulse – 30 ''
Squat walk alternating sides – 30 ''
Squat hold – 30 ''
Plank to jump squat – 30 ''
Straight leg kickback – 30 '' each leg
Donkey kick with pulses – 30 '' each leg
Plank with kickback – 30 '' each leg
Leg circles – 30 '' each leg
Leg kickback hold – 30 '' each leg
Repeat
The workout targets her glutes, thighs, and abs. If you’re worried about all those squats bulking you up, try this routine instead.
ABS ROUTINE
Leg lift circles – 30 ''
Reverse crunch leg lifts – 30 ''
Leg lifts with cris-cross movement – 30 ''
Cross crunch with leg lift- 30 ''
Russian twist – 30 ''
Leg lift – 30 ''
Flutter kicks – 30 ''
Toe taps – 30 ''
Reverse crunch leg lifts – 30 ''
Roll ins – 30 ''
Bicycle crunches – 30 ''
Side plank pull – 30 '' each side
Side plank reach through – 30 '' each side
Static side plank – 30 ''
Plank back and forth – 30 ''
Cross spider plank – 30 ''
Pamela LOVES to work out her abs. But it’s because they’re the core muscles used for so much of your body’s natural movement. When they’re strong, you’re better able to move and prevent injuries.
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