帕梅拉

帕梅拉

pamela_rf

China Vlog - last one ♥️🥹 want to learn more Chinese with me? 🗣️ AND CHINESE POSING? ✌🏼 I know this day is overwhelmingly long, but that’s also how it felt like!!! 😂😂😭😭 How much can fit into one day?? I even cut the end sharp although I had 5 more hours aka. 30 more seconds 🫣 Your Chinese for the day: 🇨🇳一二三四五六七八Yī èr sān sì wǔ liù qī bā 🇬🇧One, two, three, four, five, six, seven, eight 🇨🇳我出汗了，你有紙巾給我嗎？Wǒ chū hànle, nǐ yǒu zhǐjīn ma? 🇬🇧I’m sweating - do you have a tissue for me? 🇨🇳好吃 Hào chī - tasty 🇬🇧非常好吃 Fēicháng hào chī - very tasty 🇨🇳再见 Zàijiàn 🇬🇧Bye

06.17 19:34

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PISTACHIO ICE CREAM 🍦 without an ice cream maker, without bananas 🫱🏽‍🫲🏻 recipe below! Sounds impossible... but let me show you how to make the impossible possible, so you can spoon your homemade 5 ingredient pistachio ice cream! ➡️ Extremely creamy, 100% natural, dairy free, vegan, low carb, high in healthy fats & even keto (if you swap the date for another sweetener of your choice) Blend the 5 ingredients, freeze & then blend again. Voilà. 👩🏼‍🍳 Ingredients for ca. 270g: 20g cashews 50g pistachios 175ml plant milk 1 date / other sweetener 1 pinch of salt 🍯 Topping: Naturally Pam Cacao Dream - my low sugar Nutella (to be precise: 80% less sugar!) pistachios Per 100g: 194kcal - 6g protein - 13g carbs (8g sugar) - 3g fibre - 14g fat (11g unsaturated) 📱This & manyyyy more recipes in my „Pam App“
why does posting selfies feel weird nowadays?? 😂😭 I basically got famous thanks to selfies (slide 3)!!! That was 10 years ago 🫣 thought I’d do a little collage since I most likely won’t post another one till next year 🫱🏽‍🫲🏻 so for the record: me at 28 & 18
Waving my… red flag hahaaa 🚩 let’s talk about green flags if you’re trying to get more toned last-minute for summer – e.g. within 3 weeks, without messing up or burning out. Apart from working out (obviously), here’s what’s I would do: 🕖 Gentle fasting – but no extremes, just to be safe with hormones. I’d do 14:10, which means starting at 9am, stopping at 7pm. No skipping breakfast, just an earlier dinner & no late-night snacking. Result: Better sleep, longer fat-burning window 🧁 No sugar – seriously. You can start by cutting any refined sugars, but in the end I would cut ANY natural sugars for a week or two. No maple syrup, no banana, no apple. Sounds extreme - but come on, it’s just for a short time. Some say, sugar calories especially like to turn into visceral fat (belly), so it doesnt hurt to see how your body reacts. Also because your cravings will vanishhhh into nothingness, meaning you’ll have an easier time being in a deficit! Sometimes it’s good to take a break of what you crave the most. 
Result: Less bloat, clearer skin, less hunger, fewer cravings 🔥❄️ The basics: Clean, protein-rich meals – early, warm & grounding. Steamed veggies, lean meat, healthy fats like avocado and nuts, carbs that you find easy to digest. Limit cold & raw food or anything you know upsets your stomach
Result: Better digestion, less bloat, flatter belly, balanced energy 🥜Add your snack to the main meal, not in between. Oh gosh that would be the hardest one for me. But it does wonders if you want quick results. Focus on main meals and add your „snack“ as a dessert directly afterwards. Then, don’t eat for 4-5h until the next meal. Result: stable blood sugar, fewer cravings, longer fat-burning window ⚖️ Calorie deficit - the obvious one. All of the tips will help you prevent overeating anyways but if you want to be extra sure, track calories. I’m not a fan of strict tracking each & every day, because hunger can and SHOULD vary. But if you have no clue about calories: do it. 
 🧠 Positive mindest, because YOU HAVE A PLAN. It won’t happen overnight, but definitely within weeks. Be excited for the changes!
Peanut Balls - 9g protein ber bomb 😮‍💨🤝🏼 No food processor, no blender, no mess. These balls are quickly stirred together & have an impressive 9g of protein per ball! ♥️ You can make reallyyyyy cool high protein things with my „Protein Porridge Mix“ 🤓Those balls have significantly less sugar than classic date-energy-balls, but are therefore (of course) also less sweet. If wanted, you can of course adjust with honey/syrup. PS: The filling is SO much easier than it looks! - Fun to bite into, thanks to the filling - 9g protein, 205kcal - satiating, thanks to long-chain carbohydrates - without dates, lower in sugar - No blender / food processor required Meal prepping: Can be kept in the fridge for 3-4 days __ 1 portion = 5 large balls per ball, approx. 45g Vase: 100g Protein Porridge Mix by @naturally_pam 40g peanut butter 40g banana 20g Cacao Dream by @naturally_pam salt Coating: 15g dark chocolate 15g peanuts salt 205kcal - 9g protein - 14g carbs - 5g sugar - 3g fiber - 12g fat (9g unsaturated) __ Find this recipe in my „Pam App“ 📱🥰 this one is for free, just download, search for „protein balls“ and use all the amazing functions I have
Laidalaaaa ♥️ don’t tell me you understood what it means right away? 😂🥲 Giveaway: 1. which workout thumbnail picture is used for the big posters? 2. like this video & comment below prizes: 5x éla set 🎁 new éla hair mask, shampoo, conditioner, dry shampoo & hair serum Winners are: @elitabrill, @lauralini_, @kathi_bookwood, @laraaa_bt, @don_t_look._ 🇨🇳 aaand today, we learned those words: - 工作 Gōngzuò (work) - 法塔莫加纳 Fǎ tǎ mò jiānà (fatamorgana) - 中国 Zhōngguó (China)D - and…. Laidala?
just before we filmed the new “10min HIIT those Abs” 📺🤓👀 waited for the sun to set & the pink lights to turn on 💗 how do you like the setting? AND THE WORKOUT? 💦💦 I genuinely LOVE this routine. It’s the kind of workout I’ll come back to again and again! Think of it as a motivating HIIT blast, while singing to @tatemcrae and @alexwaarren… ▸ NEW MOVES: to keep things exciting ▸ ABS: Instead of taking a break, we do slower standing Core exercises ▸ ADDED ABS: As a bonus, I added crunches & twists to basic HIIT moves ▸ HIIT BENEFITS: Get your heart rate up, boost fat burn, tone your muscles & increase your metabolism – all in one!
China Vlog - Day 3 ♥️ will teach you some Chinese today! If you know me you know, I can sleep wherever, whenever. So shooting in a massaging, heated chair, closing my eyes to symbolise the pleasure: SO HARD to stay awake 😂😂😂 even with 40 people around me. I had at least 50 Sekundenschläfer!! 🇨🇳🇨🇳🇨🇳 - I love massages: 我喜欢按摩 Wǒ xǐhuān ànmó - I love you: Wǒ ài nǐ (Eselsbrücke: Ohr, Eye, Knee) - 1 2 3 4 5 6 7 8: Yī èr sān sì wǔ liù qī bā (I originally remembered this by *ohhh*the *leo*pard has to sneeze *tschiii* and that’s so disgusting *ba*) Next I was washing my tóufa, of course with my new éla hair mask which just launched and which I cannot get enough of. It made my hair buttery smooth and extra strong for the next day of China madness ♥️♥️♥️
Endliiiiiich, meine Haarkur ist da! 💫 Na was denkst du, wie stark kann dein Haar werden? 🕺🏼 Mit wissenschaftlich nachgewiesener Wirkung - stärkt geschädigtes Haar nachweislich! Und als Geschenk zum Launch mit -30 % auf alles 🫶 Willst du dein Haar auf das nächste Level bringen? Es wissenschaftlich belegt reparieren und schützen? Dannn…. Fakten: - 98% natürliche Inhaltsstoffe - Ohne Silikone - Wissenschaftlich belegte Wirkung - Mit jeder Anwendung wird dein Haar stärker - Geht besonders tief, um jede Haarfaser von innen zu regenerieren - 15,3% Repair-Komplex: Damit ist sie stärker als die meisten Produkte auf dem Markt – selbst im Vergleich zu konventionellen Haarkuren mit Silikonen & Co. - Mit Bio-Mandelöl und Squalan: Schützt vor dem Austrocknen, macht das Haar geschmeidig und glänzend, reich an Vitamin E - Wie ein Superfood-Smoothie für dein Haar, voller Nährstoffe! 🚿Anwendung:
1x pro Woche (anstatt Conditioner), großzügig nach dem Shampoo auftragen, 3–5 Min. einwirken lassen, ausspülen – fertig. 🧴Kombinierbar mit allen Produkten (also auch der türkis farbenen Serie) – diese Kur ist einfach die Schippe obendrauf. 🤍🤍🤍🤍🤍 freue mich auf euer Feedback! Und vergesst die 30% zum Launch nicht 🥰
Train like @pamela_rf , tap like it's second nature. With #HUAWEIXTAP on #HUAWEIWatch5, get up to 11 key health metrics in 60 seconds—your daily check-in made easy. #TaptheNext
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