Upper, lower & side abs - THE COMPLETE PACKAGE ♥︎ Already got strong abs but need an EXTRA challenge to finally make those packs grow? Let’s add some weights! / Werbung I like to combine & switch up my ab workouts. Bodyweight will always be my first love - but adding weights spices it up! ▸ The burn is NOT the same (in my opinion). In fact, it’s less by adding weights lol. But the soreness on the day after & the long-term result is GREAT! ▸ The „bigger“ your ab muscles (they won’t get super big anyways, don’t worry), the easier they are to see, even if you have a layer of fat on top. ▸ Stronger muscles = makes your belly look flatter because you can "hold it in" better ▸ Health benefits: Core Strength like hulk, prevents back pain, prevents injuries, stabilises your body __ Form Mistakes / Please make sure: ▸ to keep your LOWER BACK FLAT ON THE MAT. This is essential for your health & essential for training your lower abs. If you don't keep it flat on the mat, you will not train your lower abs. Only move your legs downwards as far as possible (for example during a leg lift). If that means you only have a small range of motion: FINE. You will improve over time. ▸ it's about the mind muscle connection! Think about your abs & lift and lower your legs with the strength of your abs, not your thighs. ▸ Side Planks are tricky, especially when elevated. Your body forms one straight line from ankle to shoulder. Butt is in one line as well, don’t stick it out! __ ➞ my Pam App ♥︎ Free workout plans (14 versions, different fitness levels), lot of recipes & tips: https://www.pam-app.de/app ▸ 23of those FREE WORKOUT PLANS are on my Instagram Channel. Check out my Broadcast „Pam’s Besties" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ ▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts! __ Songs by www.artlist.io / Copyright Free 1. Curtis Cole - Maracadombe 2. Donner Tie - Joga Bola 3. Donner Tie - É muito bom 4. Notize - Everything to Me 5. D Fine Us - Body on Fire __ Business Contact: pamela@biancoberlin.com __ Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

Don’t know where to start for Lymph Activation, reduced Puffiness, Breathing, Circulation, Nervous System Regulation & Horse Happiness? 🫠 Follow along with us!! 🐴🐴 You can always find 6min - that’s shorter than a snooze! ♥️ That’s how I start (an ideal) morning. Easy to do, doesn’t feel like a workout & inspired by traditional techniques for Longevity / Werbung 1. Deep Breathing 🫁 Slow, intentional, extra deep breaths to wake up your body & mind. This boosts oxygen flow, activates the parasympathetic nervous system (PNS), which is responsible for the body’s “rest and digest” state. This helps to lower stress hormones (like cortisol) and set a calm tone for the day. 2. Lymphatic Activation 💦 inspired by techniques I learned on the Maldives & in China, we use Body Tapping & Hopping to stimulate circulation, wake up the lymphatic system, release stagnant energy & minimize water retention. This technique is rooted in QiGong and helps detoxify the body, while increasing vitality. 3. Active Stretching 🕺🏼 Feeling stiff from the night & need to open up? Focus is on spinal twists, shoulder & chest openers. 📍in the beautiful @stanglwirt Bio-Hotel with their Lipizzaner horses 🐴 no AI needed 🤓

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 ♥️

Activate your lymphatic system, lower cortisol & wake up your deep core, get rid of that heavy & sluggish feeling 🔥 Turn every morning into a perfect day - inspired by Chinese Longevity Traditions! No extremes. No pressure. This isn’t about burning calories - it’s about helping your body feel safe enough to feel light & less sluggish! Do each exercise for at least 15 seconds and repeat them as many times as you like: - Hops (also drop the shoulders up & down) - Hip Taps - Tummy Vacuum (straight & bent over) - Ski Jump - Trunk Rotation - Side & Front Bends - Tapping (Groin, Armpits, along Belly) - Body Glide - Breathe Up & Down What they do: 🧠 Nervous System Reset - calm & focused mind, decrease cortisol, better switch between parasympathetic & sympathetic system 🤰Deep Core Engagement - work with your breath for a 360° tension 🦵🏼Joint Longevity - strong knees, hips, shoulders ☕️ Energy Boost - better than a coffee 💦 Lymphatic Activation - increase circulation, detoxify & minimize water retention Do this every morning ♥️ consistency is key

... and the HORSES increase your happiness to level 100 ♥︎ That’s how I start (an ideal) morning. Easy to do, doesn't feel like a workout & inspired by traditional techniques for Longevity / Werbung 1. Deep Breathing ♥︎ Slow, intentional, extra deep breaths to wake up your body & mind. This boosts oxygen flow, activates the parasympathetic nervous system (PNS), which is responsible for the body's "rest and digest" state. This helps to lower stress hormones (like cortisol) and set a calm tone for the day. Inhale deeply through the nose, hold in your belly for a moment and exhale fully. 2. Lymphatic Activation ♥︎ inspired by techniques I learned on the Maldives & in China, we use Body Tapping to stimulate circulation, wake up the lymphatic system, release stagnant energy & puffiness / water rentention. This technique is rooted in QiGong and helps detoxify the body, while increasing vitality. 3. Active Stretching ♥︎ Feeling stiff from the night & need to open up? Focus is on spinal twists, shoulder & chest openers. __ ➞ my Pam App - Free workout plans (13 versions, different fitness levels), lot of recipes & tips: https://www.pam-app.de/app ▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel. Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ ▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts! __ Songs by www.epidemicsounds.com & www.artlist.io 1. Louis Island - These Days 2. Rumi - Ludlow __ Business Contact: pamela@biancoberlin.com __ Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness pro

Dr. Marco Rathschlag, Dennis & ich machen mit euch eine Mental Training Session zum Thema "Zucker reduzieren". Marco wird mit uns allen zusammen konkrete Übungen aus dem Mentaltraining machen, um den (emotionalen) Impuls nach Zucker direkt in der Live-Session bestmöglich zu reduzieren. Hierfür nutzt er spezielle Augenbewegungen (Eye Movements) wie man sie bspw. aus der wingwave-Methode oder EMDR kennt, sowie Hypnose. Ich habe es euch bei Insta schon ein paar mal gesagt - seit Oktober mache ich wöchentlich Online-Termine und bin nachhaltig begeistert! Ich konnte bei so vielen Themen "Stress" und irrationale Gefühle reduzieren. Deswegen dachte ich, wir könnten das auch mal alle zusammen testen. Natürlich werden die Methoden nicht bei jedem direkt anschlagen , aber hoffentlich bei GANZ VIELEN :) Ablauf: - Generelle Einführung / Psychologische Hintergründe / Studien - Meine Erfahrung der letzten Monate - Übungen (Eye Movements & Hypnose) von Marco angeleitet, um direkt in der Session unser Bedürfnis nach Zucker bestmöglich zu reduzieren __ Dr. Marco Rathschlag - Dipl.-Psychologe mit eigenem Institut in Köln (Mental Movement Institut), sowie Sportwissenschaftler an der Deutschen Sporthochschule in Köln. Marco beschäftigt sich seit über 20 Jahren damit, wie man das Mindset und somit die Performance von Menschen upgraden kann. Hier der Link zu seiner Webseite: ▸ https://www.mental-movement.de/drmarcorathschlag/

Ready to feel your best? To feel every muscle working & a good stretch... without torturing yourself? ♥︎ Talking you through all exercises - those 45min will fly by! This video is suitable... - for getting back into training after a break / sickness - as a calm "weekend session" - as a balance to your heavy workout sessions Main focus: - Full Body Wake Up + Stretch - Abs - Full Body Strength / Pilates inspires - Legs + Butt Stretch This is DAY 6, Week 3 of my Home Workout Plans (you can find them on my Instagram and in the Pam App). We start with "6min Quick + Dirty Abs ", continue with "15min Power Pilates", followed by "15min Legs, Floor" and "9min Legs & Butt Stretch". ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ https://www.pam-app.de/app No Equipment needed! You only need a soft surface (like a yoga mag or soft towel). __ Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

wohoooo ready for HAPPINESS & SWEAT? ♥︎ 0% torture. 100% endorphins. Thank you for deciding with me on IG (Broadcast, Pam's Besties) -- a DANCE CARDIO for our 2nd live workout :) We burn approx. 400-500kcal and have sooo much fun. Those are the individual workouts: - 10min Sexy Dance - 10min Heartbeat on Fire - 1000 Steps Cardio - 10min Sweaty Endorphins __ This is DAY 6, Week 2 of my Workout Plans (you can find them on my Instagram and in the Pam App). ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ https://www.pam-app.de/app __ Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

Sean Paul, Cardi B & Burna Boy ♥︎ Join me and dance yourself to a healthier & SMILING version of yourself :) / Werbung This workout is easy to learn BUT TOOK ME WEEKS to create :D I don’t know why… but luckily I didn’t give up. I’m happy you love it so much - that means the effort was worth it! Just bring 10% of motivation and I will transform it into 110%! Not even joking, even if you start unmotivated. THIS WILL CHANGE YOUR MIND :D Cardio is always fun if you do a Pam Dance Workout - right? NOTES: ▸ close your curtains :D… at least for Cardi B ▸ Just have fun! Even if you cannot follow a specific move, make it your own… or do Jumping Jacks instead! ▸ mood: sexy, latina, boss b*tch, high energy, happy, booty shakes ▸ level: medium to hard, depends on your effort hoho __ This routine is perfect for you, if you like my: 20min Boss B*tch 12min Boss B*tch 10min Latin Dance 10min Sweaty Endorphins 10min R&B Dance 15min Sexy Dance 12min HIIT the Dance Floor ▸ I burned about 80kcal in those 10min. Depending on your height, weight and fitness level, it may differ from 60-120kcal. __ ➞ my Pam App ♥︎ Free workout plans (13 versions, different fitness levels), lot of recipes & tips: https://www.pam-app.de/app ▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel. Check out the Highlight "Workout Plans" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ ▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts! __ I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎ http://wmg.click/GetActive 1. Burna Body - City Boys 2. Sean Paul - Got 2 Luv U feat. Alexis Jordan 3. Cardi B, Bad Bunny, J Balvin - I Like It __ Business Contact: pamela@biancoberlin.com unterstützt durch Warner Music Germany Disclaimer: When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.