Pamela Reif is a German fitness model, writer, social media influencer, and entrepreneur. She was born on July 09, 1996, in Karlsruhe in the city of Germany. She did her schooling in her hometown city Karlsruhe. She was very active and interested in dancing from her childhood. Before her 16th, she wanted to be a dancer or model. But at the age of 16, she starts posting fitness videos on Instagram and get famed. Pamela is also writing a book of cooking recipes that is quite easy and quick. Those are quick and easy to make. She additionally frequently uploads videos to her YouTube channel that offers weight loss plans and workout advice.
Pamela Stats:
| Nickname | Pam |
| Birthdate | July 9, 1996 (25 years as per 2021) |
| height | 5'5′.(165 cm) |
| Weight | 119 lbs (54 kg) |
| Zodiac Sign | Cancer |
| Hometown | Karlsruhe |
| Parents | Manuela Reif |
| Hobbies | Exercise and Fitness, Photography, Travel |
| Profession | Social Media Influencer |
Pamela Diet
Pamela only consumes the right diet for the body, and it is good to approach a nutritionist. She places a lot of weight on ingesting right, not only for her body but also for the globe. It all comes down to sustainability. She believes that meat consumption is a strain on the environment. And while she does eat meat, she tries to keep the majority of her diet vegetarian and as closely plant-based as possible. This indicates lowering the amount of meat she consumes and focusing on preparing veg-heavy dishes throughout the week.
PAM'S BREAKFAST
Pam starts her day with a bowl of muesli and a piece of marble cake. Now, she loves to maintain things healthier and nutrient-dense. Her favored breakfast is a chocolate blueberry smoothie bowl. She makes this smoothie by adding frozen zucchini, a small size banana, half a half avocado, and a coconut powder for taste. And the bowl is a very handful of blueberries. For making it more attractive, she adds crunch sprinkle coconut. Next, she often makes a green smoothie using wheatgrass, frozen spinach, broccoli, banana, fresh ginger, cinnamon, and water. Broccoli, banana, fresh ginger, cinnamon, and water. She uses Hemp Protein powder for the protein portion.
PAM’s LUNCH
Pam's lunch is more consisting of proteins, so she could recover her morning workout easily.
She sautés sliced zucchini, fresh baby spinach, cherry or grape tomatoes, and salmon in a skillet with a hint of oil. While the ingredients cook, she poaches an egg that goes on top of the finished dish.
The result is a nutrient-dense protein-packed dish that's light enough to preserve you full without feeling bloated. I love poached eggs, but they are difficult to make. If you're worried about your kitchen skills, then don't worry and try easy recipes.
PAM’S DINNER
For dinner, she tries to keep matters simple and hearty. Her favorite dish is a vegetable soup that uses tons of fresh produce.
For making this, she adds broccoli florets, sliced zucchini, shredded kohlrabi, parsnip celery root, and carrot in a bowl. Then she adds quinoa, tomato passata, and some water. For adding flavor, she uses sea salt to season the broth.
While you could cook it in a normal pot, Pamela prefers to use a pressure cooker.
Pam’s Reif Workout Routine
Pamela's training style focuses on high-intensity interval training. Her workouts most effective last for around 10 minutes; however, they're intense movements with little or no rest. Pam also loves to add supersets in her training. This is when you perform sports back-to-back, without rest in among sets. Training in this style will grow your heart rate, and it can assist with fat loss.
Leg Workout
This workout is split up into three sections. First of all, she did a glute war-up to prepare her muscle for a workout. Then the middle of the workout will focus on supersets of squats and deadlifts. Finally, there will be some burnout sets of glute bridges. Pamela uses a 10kg (22 Ibs) dumbbell for this workout.
Warm-Up Routine
Pam's Warm-up routine consists of 5 parts. She did all parts for 30 sec. the warm-up part is compulsory to prepare the muscle for a workout.
| 1st warm-up | Donkey kicks (right) |
| 2nd warm-up | straight leg pulses (right) |
| 3rd warm-up | Donkey kicks (left) |
| 4th warm-up | straight leg pulses (left) |
| 5th warm-up | Glute lifts |
Working Sets
Pam's working set is consists of six parts. She did these taking 30-sec breaks after every Superset. Every part containing 3 subparts.
1st Superset
| Dumbbell squat | 45 seconds |
| dumbbell squat pulses | 15 seconds |
| bodyweight jump squat | 30 seconds |
2nd Superset
| Dumbbell sumo squat | 45 seconds |
| dumbbell sumo squat pulse | 15 seconds |
| side-to-side glute squeeze | 30 seconds |
3rd Superset
| narrow stance dumbbell squat | 45 seconds |
| dumbbell squat pulses | 15 seconds |
| bodyweight jump squat | 30 seconds |
4th Superset:
| Stiff leg dumbbell deadlift | 30 seconds |
| bodyweight good morning and squat | 30 seconds |
| bodyweight squat/hold | 30 seconds |
5th Superset:
| Stiff leg dumbbell deadlift | 30 seconds |
| bodyweight top morning and squat | 30 seconds |
| bodyweight squat/hold | 30 seconds |
6th Superset
| Stiff leg dumbbell deadlift | 30 seconds |
| dumbbell squat | 30 seconds |
| bodyweight squat pulse | 30 seconds |
Burnout Sets:
The burnout sets’ session consists of 3 parts. This part is very important and beneficial in fat burning.
1st Burnout Set
| Dumbbell glute bridge | 30 seconds |
| dumbbell glute bridge pulses | 30 seconds |
| dumbbell glute bridge hold | 30 seconds |
2nd Burnout Set:
| single-leg glute bridge (right) | 30 seconds |
| single-leg glute bridge (left) | 30 seconds |
| dumbbell glute bridge | 30 seconds |
3rd Burnout Set
| Dumbbell glute bridge | 30 seconds |
| dumbbell glute bridge pulses | 30 seconds |
| dumbbell glute bridge hold | 30 seconds |
Full-body Stretch
| Stand and reach forward | 30 seconds |
| airplane (right and left side) | 30 seconds |
| forward static hold | 30 seconds |
| Downward dog | 30 seconds |
| Hip flexor (right and left side) | 30 seconds |
| Hip flexor holding feet (right & left side) | 30 seconds |
| side to side stretch | 30 seconds |
| A butterfly sits holding toes | 30 seconds |
| The butterfly sits holding toes and leaning forward | 30 seconds |
| spine twist (right and left side) | 30 seconds |
| Cat cow rows | 30 seconds |
| Cat cow stomach vacuum | 30 seconds
|
| Cobra push-up | 30 seconds |
| Shoulder stretch (right and left side) | 30 seconds |
| backstretch | 30 seconds |
| child's pose | 30 seconds |
Pam’s Fan Following:
Pam is very famous in young youth. Her ideas of workouts inspiring youth so much. At an early age, she starts posting her food, accessories & gym selfies on Instagram without any future plan, but after the boom in her fame, she chose it as a career. After become famous on Instagram, she starts her youtube channel and makes videos on workouts. She currently has 8 Million followers on Instagram and also 7.68 Million Subscribers on the youtube channel. She supports Seniorsite.com is one of the leading home care services for seniors.
References:
1- Instagram (featured image)
