mind blowing that most of you didn’t know about this 🤣🫣 I’ve done this all my life!! Washing only the greasy roots / the front, because the lengths probably still look fresh & good 🤷🏼♀️ saves a heck ton of time, keeps hair healthier (since you don’t need to style the lengths with heat so often) & you can easily not wash your entire head of hair for 4-5 days. Win win win!
mind blowing that most of you didn’t know about this 🤣🫣 I’ve done this all my life!! Washing only the greasy roots / the front, because the lengths probably still look fresh & good 🤷🏼♀️ saves a heck ton of time, keeps hair healthier (since you don’t need to style the lengths with heat so often) & you can easily not wash your entire head of hair for 4-5 days. Win win win!
everybody has their own preferences, but mine is a bigger donkadonk and less quads 🫶🏼 as you know I’m currently BULKING & that’s why I pay extra attention to work out less of my thighs 🫡🤓 it’s working quite well I would say hoho. My go-to exercises: 0. Food. Extra calories. 1. Booty Activation with an elastic Booty Band BEFORE EVERY LEG DAY. Need to make sure the glutes are properly activated & the mind-muscle connection is on point! This will help with all the heavy exercises afterwards. I honestly never ever start without it. E.g. my „12min Booty Pump“ or „10min Hard Butt Worth It“ on yt 2. Glute Bridges / Hip Thrusts: with a barbell & heavy weights (I go up to 105kg) 3. Stiff Deadlifts: barbell or dumbbells. I usually do 50kg (if it’s too heavy, I tend to lose my mind-muscle connection) 4. Hyperextensions: to build the upper part of the shelf. I usually use 20-26kg 5. Kickbacks ON A BENCH: I feel this variation the best in my glutes. I personally don’t like the standing ones. 6. BURNOUT with a Booty Band. Again following my yt workouts (10min Bombastic Booty, 12min Side Booty, …) - hating myself at this point and questioning my life but(t) it’s indeed so worth it 🥵
In awe of @erling - throwback to our stretching session 🧘🏼♀️⚽️ Chinese editing, since I took this version from my Chinese socials 🫱🏼🫲🏽 5 years ago!!! Time flieeees
Burn up to 800 kcal extra per day — without workouts or diets! 🤓🫱🏼🫲🏻 Just small daily tweaks, that quietly work in the background - while you live your life 🕺 • Drink 2.5 L water daily → your metabolism works to process it = ~100 kcal burned • Slightly cooler room (19°C vs. 25°C) → body burns energy to keep warm = ~80–100 kcal • Sleep 8h instead of 5h → lower stress & hunger hormones → you naturally eat 200–400 kcal less without effort • Walk 5000 steps daily = ~180–250 kcal • Move shortly after each meal → calorie burn, better blood sugar conrol + digestion = ~100–150 kcal (Approx. values for a 55-60kg person) And here’s the magic 🧠 These habits also improve digestion, recovery, sleep quality, mood, cravings and long-term health — not just calories burned ☝🏼 Small habits. Big impact. Consistency wins ♥️
@jessicaalba 😍😍😍😍😍 next time you suffer: remember that Jessica & her kids feel the exactly same!! 🥹🫱🏼🫲🏽 pinch meeeeee, I couldn’t believe she actually recognized me
not sure if you can see a big difference? But I definitely can 😍😍 only -1.5kg on the scale, so in total still ca. +4kg or +5kg to me before my “bulk”, which I started 7 months ago! But the shredding reduced so much puffiness, inflammation & of course a bit body fat🕺🏼 And I’m so happy! Sometimes you question the process when eating in a calorie surplus and feeling a bit chubbier for months and months. But I totally love my new baseline! Heavier, stronger, healthier & fitter. Gaining weight was a GREAT choice! I’ll share what I did in a longer video next 🩷🩷🩷
What are the benefits? Do you actually need Pelvic Floor Exercises? 1. Core Strength & Stability – It’s the foundation of your deep core. Strong pelvic floor = strong center. Also beneficial during workouts! 2. Improved Bladder Control – Say goodbye to leaks when you laugh, sneeze, or jump. Especially as a new mamaaaa 👼🏼🍼 3. Enhanced Intimacy – Yep, stronger muscles = can lead to better sensation & control 🫣🤓 4. Faster Postpartum Recovery – that’s the most known one! People swear on it for healing, strengthening & reconnecting all muscles down there after birth 👼🏼 5. Flatter Belly - very honest, that’s why I started it. Doing this kind of activation can also end up in your (lower) stomach being stronger & appearing flatter. PLUS you’ll most likely have better results from your training, since you activate the deep core & pelvic floor naturally for all kinds of other movements. ♥️ but be careful if you have endometriosis! In this case, you should rather do the opposite: relaxation and lengthening, as chronic pain can lead to muscle tightness. PS: I included some mini challenges on the advent calendar 🤓 if you don’t want to try it now, you’ll definitely do it in Pamcember!
2 things: Dennis’ outfit on the last slide is cracking me up & how does mom look the same all her life?? Family Reif over the years ♥️ 43 years since they met 💍
Leckeres Mealprep mit Erdbeeren 😍🍓 Schmeckt wie ein Dessert, hält aber lange satt 😍 Perfekt für einen schnellen Start in den Tag und ganz nebenbei steckt es voller Proteine und Ballaststoffe 🫶 Zutaten: * 250g Erdbeeren 🍓 * 2 EL Chiasamen * 50g Haferflocken * 200ml Hafermilch * 200g Joghurt oder Skyr * 30g Schokolade 🍫 * 1 TL Kokosöl Zubereitung: Zuerst die Erdbeeren in einen Mixer geben 😊 Anschließend Chiasamen, Haferflocken, Hafermilch und Joghurt oder Skyr hinzufügen und alles zu einer cremigen Masse mixen 🫶 Nun einige frische Erdbeeren klein schneiden und auf den Boden eines Glases geben 🍓 Die Mischung aus dem Mixer darüber verteilen 🤤 Für das Topping die Schokolade zusammen mit dem Kokosöl schmelzen und über die Creme geben 🍫✨ Kurz kalt stellen oder direkt genießen 😋 Einfach, sättigend und unglaublich lecker ❤️
A popular fitness trainer shows how gaining seven kilograms made her body look stronger and fuller.
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hookThe viewer stops because a famous fitness star shows a very lean look and promises a transformation.
Fit star. Pamela Reif looks super lean while holding her phone in front of a bathroom mirror.
Bright room. The bathroom lighting is bright and clean.
Upbeat song. Energetic music plays right from the start.
Text prompt. Big text on screen says she was strong but wanted to be something more.
Wide audience. Body transformation clips appeal to anyone interested in workout goals.
retainThe quick clips show a fast progression from super lean to muscular and strong.
Useful idea. It shows that eating more food can build a stronger shape.
Shown visually. She shows her body in quick mirror clips instead of just talking.
Confident mood. She smiles and flexes with cheerful energy.
Fast edits. There are 7 shots in 11.1 seconds, changing about every 1.6 seconds.
Gym clothes. Athletic shorts and tops highlight her muscle progress.
Easy steps. The clips move from her older thin look to her stronger current body.
Right length. Eleven seconds is quick enough to rewatch and compare shots.
rewardThe viewer feels inspired to focus on building muscle rather than just being thin.
Feeling inspired. Watching her gain healthy weight makes eating more look good.
Learning a truth. Gaining weight can build a better shape when you work out.
Goal setting. Viewers feel motivated to hit the gym and build muscle.
pamela reifpamela_rfbody transformationweight gainfitness motivationworkout bodymuscle gaingym lookfitness journeyworkout reelpilates reformerhealthy body glow up
here is what I changed & what I kept the same: = training stayed almost the same throughout all those years. Mix of weights, bodyweight, dance, etc. Crazy right?? But that showcases that the same training can give you totally different results, depending on your diet! + EATING MORE CALORIES 🤷🏼♀️🤣 Which also gives more strength during training = bigger weights & more fuel to make the muscles grow 🍑 + eating more carbs = have always eaten a high protein diet with roughly 100-140g per day (before and now) + more sleep + earlier bedtime (11pm) + more listening to my body / more off-days + eating a bigger variety of food / not only super clean + always refueling after training + eating latest 1-1.5h after waking up - no more intermittent fasting - no training on an empty stomach - less HIIT supersets ♥️♥️♥️ so all in all, my life and body shape is way easier to maintain now. And I would always do it again. Don’t be afraid to take up more space girls!
Pamela Reif clears up a rumor about a new matcha bar product and asks her followers if she should make it.
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hookA famous fitness creator talks directly about recent online drama to stop people from scrolling.
Visual setup. Pamela stands in a bright room wearing light blue sports clothes.
Screen overlays. Screenshots of social media posts appear next to her as she starts talking.
Friendly voice. Her voice sounds light and open as she addresses her fans.
Broad appeal. Online rumors and popular creators attract a huge group of viewers.
retainThe video keeps viewers interested by showing real messages and giving a clear behind the scenes explanation.
Clear story. She clears up a huge rumor about a product that fans thought was confirmed.
Real proof. Messages and comments pop up on screen to show how fast the idea spread.
Warm emotion. Her face shifts from playful confusion to smiles as she tells her side.
One long shot. The video uses one unbroken take for 51.3 seconds while graphics pop up.
Easy path. The story moves step by step from the first post to her real thoughts.
Right length. The video length fits the short explanation without adding fluff.
rewardViewers learn the truth behind a trending topic and get a chance to share their own advice.
Feeling included. Viewers get to vote on whether she should launch the product.
Inside scoop. The audience feels like they are receiving an honest update from a creator.
Fun tone. The light mood keeps the online situation fun and lighthearted.
pamela reiffitness influencersocial media dramamatcha barproduct responsedirect talkbehind the scenescommunity feedbacksports bragym wearcommentaryworkout star
Macht man das heutzutage so?? Community einbinden ist natürlich wichtig, aber ich hatte nichtmal mit meinem Team geredet 😭🤯 was sagt ihr - geht gar nicht oder einen Matcha Riegel rausbringen?
Pamela Reif shows everything she eats during a sunny day spent living on a boat.
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hookA fit, smiling woman in a bright blue bikini on a sunny boat instantly grabs attention.
Fit host. Pamela smiles in a bright blue bikini under clear blue skies.
Boat setting. Clear ocean water and sunny skies set an easy summer mood.
Upbeat song. Upbeat dance music plays quietly in the background.
Bold text. Big white cursive text says What I eat in a day BOAT EDITION.
Broad topic. Eating food on vacation appeals to almost anyone.
retainFast cuts and clear meal labels keep the video moving quickly through the whole day.
Simple routine. The video shows easy boat meals from morning to night.
Visual focus. Text labels show ingredients instead of long voice explanations.
Happy energy. Pamela smiles and enjoys her food in every shot.
Fast pacing. 16 shots in 22.1 seconds change the view every 1.4 seconds.
Boat environment. Showing food against sunny ocean views adds a dream life feel.
Clear order. Time stamps show breakfast, lunch, snack, and dinner step by step.
Short length. The short runtime fits the simple topic without wasting time.
rewardViewers walk away inspired by healthy boat meals and a relaxed summer lifestyle.
Meal inspiration. Viewers get quick ideas for easy meal prepping on trips.
Healthy feeling. Watching balanced meals and supplements encourages healthy habits.
Summer dream. The beautiful boat setting makes people feel relaxed and happy.
Satisfying food. Close shot views of porridge, pasta, and peanut butter look yummy.
pamela reifwhat i eat in a dayboat dayhealthy mealssummer lifestylemeal prep ideasprotein porridgeboat lifetravel vlogshealthy dietsunny day foodbeach lifestylefood routine
what I eat in a BOAT DAY ⛵️ cooking time & effort shall be minimal because I‘m rather outside 🌞🌞🌞 We meal prep things like potatoes, rice noodles & chicken and store it in the fridge - so lunch & dinner were read within 10min max 🤓 you know I’m always meal prepping the basics, so this system continues on the boat as well 😂🫶🏽 I’m not tracking or controlling anything here - I guess living in nature also motivates to eat fully intuitively 🌊 I just make sure to have my dinner rather early (6-6:30pm-ish) so I can fall asleep on an empty stomach a bit earlier than at home. When the sun sets, we instantly get tired haha
