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8.69M
impressions
368M
likes
7.26M
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418K
posts
168
engagement
1.35%
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$9.69M
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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!
53.0M
193K
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8mo ago
pamela_rf
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!
I‘m sorry but it’s my 1st year in Paris… I expected them to start THE SECOND the clock hits 11pm 🤦🏼‍♀️😂😂… 18min late? C’est la vie 🇫🇷🤷🏼‍♀️
9.71M
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2mo ago
pamela_rf
I‘m sorry but it’s my 1st year in Paris… I expected them to start THE SECOND the clock hits 11pm 🤦🏼‍♀️😂😂… 18min late? C’est la vie 🇫🇷🤷🏼‍♀️
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!
9.31M
95.3K
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8mo ago
pamela_rf
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!
Happy new year you beautiful people 🍇 has it worked for you? Comment below!!! We need statistics 🤣🤣🤣
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9mo ago
pamela_rf
Happy new year you beautiful people 🍇 has it worked for you? Comment below!!! We need statistics 🤣🤣🤣
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 🥵
7.54M
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9mo ago
pamela_rf
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
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2mo ago
pamela_rf
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 ♥️
5.23M
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7mo ago
pamela_rf
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
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3mo ago
pamela_rf
@jessicaalba 😍😍😍😍😍 next time you suffer: remember that Jessica & her kids feel the exactly same!! 🥹🫱🏼‍🫲🏽 pinch meeeeee, I couldn’t believe she actually recognized me
After 6 months of doing a mini-bulk and gaining +6kg in total… I would like to see my ab lines a little more again for summer 💖 Here is how the last 4 weeks went HAHA 😂🫣 Doesn’t matter, it was not the right time 🫶🏼 🐸 Comment „Froschi“ if you want to have that small „important 10s“ plan you can see in the end 📝 🇩🇪 Nachdem ich 6 Monate einen Mini-Bulk gemacht habe und jetzt auf einem „Höchstgewicht“ (bitte mit Augenzwinkern aufnehmen, ist natürlich nicht viel) von 54kg angekommen bin (+6kg / zumindest auf die letzten 9 Jahre gesehen), möchte ich für den Sommer meine Bauchmuskeln wieder ein kleeeein bisschen mehr sehen. Ich will nicht viel abnehmen, nur einen Tick. Denn ehrlich gesagt fühle ich mich richtig wohl, schön und stark mit mehr Fleisch auf den Rippen! Wer aufgepasst hat weiß, dass ich euch das mit dem Abnehmen schon vor 4 Wochen erzählt, aber offen gesagt 0,0 durchgezogen habe 😂😂😂 Ja ich weiß - die ach so disziplinierte Pamela hat es nicht geschafft auch nur 1 Gramm abzunehmen - man mag es kaum glauben 😂 aber offen gesagt, es war nicht der richtige Zeitpunkt. Ich war so viel auf Reisen, war gestresst, hatte gar keine Routine, habe meine China Tour gemeistert und ihr könnt es euch denken - das zährt an einem. Deswegen wollte ich meinen Körper nicht noch weiter mit einem Kaloriendefizit stressen. Denn gesund bleiben und mit genügend Energie alle Aufgaben zu absolvieren - das war dann plötzlich doch mein Hauptfokus. Also, nochmal Start von neuem, ab jetzt dann eben. Passend dazu werde ich 6 Wochen 30 Jahre alt 🎂🎈
4.38M
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4mo ago
pamela_rf
After 6 months of doing a mini-bulk and gaining +6kg in total… I would like to see my ab lines a little more again for summer 💖 Here is how the last 4 weeks went HAHA 😂🫣 Doesn’t matter, it was not the right time 🫶🏼 🐸 Comment „Froschi“ if you want to have that small „important 10s“ plan you can see in the end 📝 🇩🇪 Nachdem ich 6 Monate einen Mini-Bulk gemacht habe und jetzt auf einem „Höchstgewicht“ (bitte mit Augenzwinkern aufnehmen, ist natürlich nicht viel) von 54kg angekommen bin (+6kg / zumindest auf die letzten 9 Jahre gesehen), möchte ich für den Sommer meine Bauchmuskeln wieder ein kleeeein bisschen mehr sehen. Ich will nicht viel abnehmen, nur einen Tick. Denn ehrlich gesagt fühle ich mich richtig wohl, schön und stark mit mehr Fleisch auf den Rippen! Wer aufgepasst hat weiß, dass ich euch das mit dem Abnehmen schon vor 4 Wochen erzählt, aber offen gesagt 0,0 durchgezogen habe 😂😂😂 Ja ich weiß - die ach so disziplinierte Pamela hat es nicht geschafft auch nur 1 Gramm abzunehmen - man mag es kaum glauben 😂 aber offen gesagt, es war nicht der richtige Zeitpunkt. Ich war so viel auf Reisen, war gestresst, hatte gar keine Routine, habe meine China Tour gemeistert und ihr könnt es euch denken - das zährt an einem. Deswegen wollte ich meinen Körper nicht noch weiter mit einem Kaloriendefizit stressen. Denn gesund bleiben und mit genügend Energie alle Aufgaben zu absolvieren - das war dann plötzlich doch mein Hauptfokus. Also, nochmal Start von neuem, ab jetzt dann eben. Passend dazu werde ich 6 Wochen 30 Jahre alt 🎂🎈
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 🩷🩷🩷
4.11M
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2mo ago
pamela_rf
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 🩷🩷🩷
hard launch 🫶🏼
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2mo ago
pamela_rf
hard launch 🫶🏼
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!
3.76M
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11mo ago
pamela_rf
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 💍
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6mo ago
pamela_rf
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 ❤️
3.60M
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3mo ago
pamela_rf
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 ❤️
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!
3.54M
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6mo ago
pamela_rf
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!
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?
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4mo ago
pamela_rf
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?
no actually, my Chinese community genuinely wondered if a bigger butt is annoying while sleeping 🤣🤣🤣 so I filmed this joke for them to explain
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6d ago
pamela_rf
no actually, my Chinese community genuinely wondered if a bigger butt is annoying while sleeping 🤣🤣🤣 so I filmed this joke for them to explain
unfortunately couldn’t tell it to make my legs shorter & boobs smaller 🤷🏼‍♀️🤷🏼‍♀️
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11mo ago
pamela_rf
unfortunately couldn’t tell it to make my legs shorter & boobs smaller 🤷🏼‍♀️🤷🏼‍♀️
I can buy myself flowers… but can I even handle them?? 🫠🫠
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6mo ago
pamela_rf
I can buy myself flowers… but can I even handle them?? 🫠🫠
Sorry for all the disclaimers in the beginning - but since those types of videos love to go viral (and therefore non-followers don‘t understand the bigger context) I felt like clarifying is the right thing to do 😅🫣 🗣️ Comment „Pammy“ if you want to have those infos (and more) written down (🇩🇪+ 🇺🇸). I also attached product links to items that helped me. AND ONCE AGAIN: I’m still pro weight gain 💪🏼 I LOVE that I followed this path, although it took me a minute to feel comfortable. Would always always always do it again! And now, shredding as little as 20-25% of the gained weight already makes me look so muscular and toned. Totally love my new baseline: heavier, stronger, healthier + fitter 🥰 Shortlist - Slight calorie deficit (more tips below) - 4× training, in comfort zone (!) - 1–2 min every morning: Deep Core Activation + Tummy Vacuum to tighten waistline - Calm down digestion as much as possible - optional: Skip heavy weight training for 1 week and do sweaty cardio instead. No sore muscles, less inflammation, etc. (not long term, of course) - No obsession — I am team 80:20 and „if it fits your macros“. Stress has a worse effect than any slice of cake How to make a calorie deficit easier: 1. Listened to your body — what foods make you feel good, which sit heavy? Really follow your gut feeling. Often we eat what the brain wants, but the body hates. Be honest. 2. No focus on cutting out unhealthy foods — rather focus on what I can ADD to my plate that’s good for me and my goal 3. Longer breaks between food (3–4h without anything, just water). Also calms down digestion — less inflammation, less bloating 4. No overeating / bingeing, especially in restaurants 5. Try to stop eating at 80% full — seems very unsatisfying the first few times, but you’ll feel 100% full in 15min, the brain just notices later 6. Dinner: keep it light & early. BIG EFFECT! This way, you will also sleep better and feel more energised the next day. It’s a cycle you should try to break at one point
3.26M
58.6K
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2mo ago
pamela_rf
Sorry for all the disclaimers in the beginning - but since those types of videos love to go viral (and therefore non-followers don‘t understand the bigger context) I felt like clarifying is the right thing to do 😅🫣 🗣️ Comment „Pammy“ if you want to have those infos (and more) written down (🇩🇪+ 🇺🇸). I also attached product links to items that helped me. AND ONCE AGAIN: I’m still pro weight gain 💪🏼 I LOVE that I followed this path, although it took me a minute to feel comfortable. Would always always always do it again! And now, shredding as little as 20-25% of the gained weight already makes me look so muscular and toned. Totally love my new baseline: heavier, stronger, healthier + fitter 🥰 Shortlist - Slight calorie deficit (more tips below) - 4× training, in comfort zone (!) - 1–2 min every morning: Deep Core Activation + Tummy Vacuum to tighten waistline - Calm down digestion as much as possible - optional: Skip heavy weight training for 1 week and do sweaty cardio instead. No sore muscles, less inflammation, etc. (not long term, of course) - No obsession — I am team 80:20 and „if it fits your macros“. Stress has a worse effect than any slice of cake How to make a calorie deficit easier: 1. Listened to your body — what foods make you feel good, which sit heavy? Really follow your gut feeling. Often we eat what the brain wants, but the body hates. Be honest. 2. No focus on cutting out unhealthy foods — rather focus on what I can ADD to my plate that’s good for me and my goal 3. Longer breaks between food (3–4h without anything, just water). Also calms down digestion — less inflammation, less bloating 4. No overeating / bingeing, especially in restaurants 5. Try to stop eating at 80% full — seems very unsatisfying the first few times, but you’ll feel 100% full in 15min, the brain just notices later 6. Dinner: keep it light & early. BIG EFFECT! This way, you will also sleep better and feel more energised the next day. It’s a cycle you should try to break at one point

Pamela Reif (@pamela_rf) Instagram Stats & Analytics

Pamela Reif (@pamela_rf) has 8.69M Instagram followers with a 1.35% engagement rate over the past 12 months. Across 168 posts, Pamela Reif received 7.26M total likes and 368M impressions, averaging 43.2K likes per post. This page tracks Pamela Reif's performance metrics, top content, and engagement trends — updated daily.

Pamela Reif (@pamela_rf) Instagram Analytics FAQ

How many Instagram followers does Pamela Reif have?+
Pamela Reif (@pamela_rf) has 8.69M Instagram followers as of September 2026.
What is Pamela Reif's Instagram engagement rate?+
Pamela Reif's Instagram engagement rate is 1.35% over the last 12 months, based on 168 posts.
How many likes does Pamela Reif get on Instagram?+
Pamela Reif received 7.26M total likes across 168 posts in the last 12 months, averaging 43.2K likes per post.
How many Instagram impressions does Pamela Reif get?+
Pamela Reif's Instagram content generated 368M total impressions over the last 12 months.
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