Pamela Reif's Diet and Workout Routine


PAMELA REIF'S DIET AND WORKOUT ROUTINE

Author SPORT.LES / Published: Apr-23-2020

PAMELA REIF, 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

Pamela Reif's on Forbes Via @pamela_rf

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 to 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,”

Pamela Reif's Diet

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.

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 favourite 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.

Pamela Reif's Usual Breakfast
Pamela Rief's Lunch and Dinner
Pamela Reif's Workout

 

PAMELA REIF'S WORKOUT ROUTINE

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.

1. CARDIO

Jumping jacks – 30 seconds

Squat jumps – 30 seconds

Plank jacks – 30 seconds

Mountain climbers – 30 seconds

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.

2. BUTT WORKOUT

Squat with core twist – 30 seconds

Jump squat with pulse – 30 seconds

Squat walk alternating sides – 30 seconds

Squat hold – 30 seconds

Plank to jump squat – 30 seconds

Straight leg kickback – 30 seconds each leg

Donkey kick with pulses – 30 seconds each leg

Plank with kickback – 30 seconds each leg

Leg circles – 30 seconds each leg

Leg kickback hold – 30 seconds 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.

3. ABS ROUTINE

Leg lift circles – 30 seconds

Reverse crunch leg lifts – 30 seconds

Leg lifts with cris-cross movement – 30 seconds

Cross crunch with leg lift- 30 seconds

Russian twist – 30 seconds

Leg lift – 30 seconds

Flutter kicks – 30 seconds

Toe taps – 30 seconds

Reverse crunch leg lifts – 30 seconds

Roll ins – 30 seconds

Bicycle crunches – 30 seconds

Side plank pull – 30 seconds each side

Side plank reach through – 30 seconds each side

Static side plank – 30 seconds

Plank back and forth – 30 seconds

Cross spider plank – 30 seconds

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.

OUR FAV WORKOUT SETS INSPIRED BY PAMELA REIF

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