Pamela Reif Workout and DIET
Pamela Reif is from Germany. Always big on sports and particularly dance, she traded in her dancing shoes for sneakers and started going to the gym with a friend when she was 16. Reif began posting results-type pics of her weight training results online and developed a following organically, eventually becoming a media sensation. In 2019, Forbes named her on its 30 Under 30 list of people to watch. Reif has an online fitness program called Pamstrong and food line called Naturally Pam. She has written a cookbook and has endorsement deals with brands such as Puma and the fashion label NAKD. She has millions of followers on social media. Reif is 5 feet, 5 inches tall and weighs about 120Ibs.
Pamela Reif’s Diet
Once upon a time, breakfast for Reif was a bowl of granola and a slice of cake. She has since totally cleaned up her diet. Veggies top her list and she eats them at every meal. She turns them into smoothies, sautés them, and prepares them just about every way imaginable. She does eat some meat and fish, but only in small amounts as she considers it to be better for the planet to eat less. Chocolate is her treat of choice. She drinks plenty of water every day.
- Medium Fat 30% 30%
- Medium Carb 40% 40%
- Medium Protein 40% 40%
The Right Way to Eat
Reif says that eating primarily veggies and very little meat is the right way to eat, for your body and for the Earth.
Best Breakfast Bowls
Reif is a big fan of breakfast smoothie bowls. She’ll whip up half an avocado, a frozen zucchini, a small banana and some cocoa powder, and top it with some fresh blueberries and crunchy coconut flakes.
When Reif doesn’t have time to sit down and eat breakfast, she’ll make a green smoothie made with frozen wheatgrass, broccoli, spinach, ginger, banana, and cinnamon.
Reif adds hemp protein to her smoothies to be sure she’s getting enough protein.
Lunch and dinner for Reif also include plenty of veggies, and maybe some fish or eggs. She often has soup and adores sushi.
Reif doesn’t believe in ‘cheat’ meals where you go wild with pizza, fries and the like. Her one indulgence is chocolate.
What to Eat
What to Avoid
Eating too Much Meat
Reif on Changing Her Diet
‘I started eating a lot of healthy food and got more knowledge about proper nutrition, macronutrients, calories, and of course I learned how to cook healthy and delicious meals.’
Reif’s Reasons For Eating Less Meat
‘Plants need less water, less time, and less place until they they get served on your plate. Cook a vegan dish and save a lot of resources.’
Reif on Chocolate
‘Chocolate: the only sweet I always keep in my diet.’
Reif on an Easy Way to Be Healthy for Yourself and the Planet
Get yourself a reusable water which is not plastic…Fill it up at home and take it with you and you don’t have to buy water.’
Reif on Treats
‘Lots of people think that a healthy lifestyle means that you need to forego everything, but I learned that you need to concentrate on eating more of the right food…so in fact, you’re eating more, not less.’
Reif on Goals
‘It’s okay to feel proud of small achievements.’
Pamela Reif’s Workout Routine
From Skinny to Sexy
Reif says she was a scrawny teen, and when she first went to the gym, she didn’t know what to do. Standard running on the treadmill bored her, and so she started lifting weights with the guys.
Always Something Different
Reif has around 200 videos so you can always find something new to do on her channel.
Unlike a lot of fitness gurus, Reif doesn’t make outrageous promises. She is honest about the amount of work it takes and does not claim to offer any shortcuts.
Reif lifts weights, but she also thinks you can get in great shape using just your bodyweight.
Reif understands the challenges of maintaining the willpower to keep up a fitness routine, and so she makes videos that are called ‘motivated workouts.’
Keep that Heart Pumping
Reif is all about working hard with minimal rest time. The results speak for themselves.
Reif works out most days, but she doesn’t spend hours. Her workouts are intense, but not especially long. Most of her videos are less than 20 minutes.
Reif is a fan of high-intensity workouts that give great results in minimal time.
Love Those Abs
Reif loves to hit the abs hard, not only so they look good, but also because a strong core helps prevent injuries throughout the body.
A Pamela Reif Routine
Do 30 seconds of each:
Do 30 seconds of each:
Leg lift circles
Reverse crunch leg lifts
Criss-cross leg lifts
Leg lifts with cruch
Side plank pull/each side
Side plank reach through/each side
Static side plank/each side
Back and forth plank
Cross spider plank
Do 30 seconds of each x 2 rounds:
Squat & core twist
Squat jump with pulse
Squat walk/alternating sides
Plank to squat jump
Straight leg kickback/each side
Donkey kicks with pulse/each side
Plank with kickback/each side
Leg circles/each leg
Reif on Herself When She First Started Going To The Gym
‘My body got very lean, my body fat percentage was pretty low too…[and] I was extremely skinny.’
Reif on Weightlifting
‘I was interested in what the boys in the gym are doing…It look so much more fun than a treadmill.’
Reif on Not Being Able To Get To The Gym
‘Any kind of workout is better than no workout! Don’t think only a gym session would be worth it and nothing else can make up for that.’
Reif on Working Out At Home
‘Home workouts can be super efficient and fun.’
Reif on Being Judged on Her Appearance
‘[People online] just see the outer shell and don’t see the work I’m putting into it.’
Pamela Reif’s Supplements
Because Reif limits meat in her diet, she gets her protein from vegan sources, including hemp, which also contains fiber, omega-3s, and omega-6 fatty acids.
Reif has a deal with Rainforest foods for acai bowls. Acai offers many benefits including weight loss, improving fitness, heart health, and brain function, and its many antioxidants fight cancer and combat aging.
Reif cooks with superfoods like ginger which, like acai, is packed with healthful compounds that are antioxidant, anti-inflammatory, anti-nausea, regulate blood sugar, and promote weight loss.
Pamela Reif’s Lifestyle
Social media is rife with hate but Reif refuses to get sucked into the negativity. She says her channels are only for fans, and if you don’t like her, please unsubscribe.
Reif still lives in the same town she grew up in, although she’s not opposed to travelling for photo ops.
Strike While the Iron is Hot
Reif is fully aware that her shelf-life is limited, and so she does more than post sexy workout videos. She has expanded her interests into food, fashion, and cookbooks.
Reif is a proponent of sustainability, and shows in through the way she eats, travels and the clothes she wears. She eats less meat, takes the train rather than a plane whenever possible, and her clothing line with NAKD is made with recycled fibers.
Reif on Plastic Bags
‘There is no reason to get a plastic bag if you are shopping for food or clothes or anything else…I always have a sustainable bag with me.’
Reif on Herself
‘I have a very stable personality.’
Reif on Getting Started with Social Media
‘I started posting pictures and I had absolutely no idea that social media could get me somewhere in life.’
Reif on Her Social Media Success
‘You just never know when it’s going to be over. You have to live with the fact that…you only have a certain period of time when you are on trend.’
Reif on Her Followers
‘My social media community is super-positive. If you don’t like me, you don’t follow me. It’s as simple as that.’