food & drink

21 Ways To Stay Accountable And Motivated About Your Fitness Goals For 2019

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With every new year comes the idea that we will somehow magically transform into a dream version of who we want to be. We want to be a better person, a healthier person, a person that doesn’t slump around the world unmotivated. The way we become a healthier person is obviously one of the biggest struggles that people deal with every day, and that we vow to change on Jan. 1. However, becoming a new you — while it may seem sort of impossible — is doable, and if you want it bad enough change is possible if you allow it to be.

In order to figure out how to accomplish our fitness goals for the new year, we didn’t speak to trainers or health nuts. We spoke to real people, with real lives, who are not consumed with fitness 24/7 but are somehow doing it. They are staying fit, eating better, making time to work out all the while holding down a full-time job, raising kids, and living life.

So here are 21 tips from real people about how to stay accountable and motivated about your fitness goals.

1. Write down your fitness goals.

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Before beginning any project, it’s important to tell yourself what your intentions are. It’s even more important if you write them down. Taking time to visualize your goals and journaling what you want in life will show you how important making changes is. If you’re not taking it seriously, you’re never going to be able to stick to goals. Be intentional and write it down.

2. Set short term goals.

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If you try to pursue your health in extreme ways, such as saying you’re going to lose 50 pounds in six months, you’re only going to disappoint yourself. Be realistic in the sense that you will tell yourself “this week I will workout three times, and only have one cheat day.” Make your bigger goals smaller so you can accomplish them. You can also give yourself a goal of feeling better in those tight jeans. You’ll get far within your goals if you remain practical.

3. Stay away from toxic people.

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Before you read this as a judgment call not to drink, let us explain. For a second, just think about people in your life that love to have not one or two, but three or four drinks, sometimes every night. The person that loves to see you at Happy Hour, or that friend that loves getting a quick meal in the drive-thru lane, may not be the kind of people you want around on a daily basis if you are trying for certain goals.

If there are people around you that don’t mind making unhealthy choices and are totally okay with taking you on their journey, ask yourself: is that the path I want? If the answer is no, try to distance yourself from going to that Happy Hour, perhaps suggest bowling or karaoke, some kind of activity that doesn’t revolve around drinking.

Having a glass of wine or beer isn’t harmful, but it’s all about moderation and understanding that each glass carries loads of calories. If you’re going to go out to dinner think about what you rather have: a drink or dessert. Try opting for one indulgence instead of two.

4. Limit your social media time.

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People have replaced being lazy on the couch to spending time on their phone. If you cut back on screen time and instead take a walk at the mall or around town, not only will you be more active, but you also won’t get bogged down with images that can sometimes be damaging to your self-esteem.

5. Be good to yourself: Leave inspirational notes around your house.

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Since you have already journaled what your fitness goals are, remind yourself of what they are by making notes and placing them around your house. You don’t want to force yourself to go for a run if you’re not feeling it, but it would be nice to read a note that read: “you love the feeling of your hair blowing in the wind” or “that J.Lo song will really push you to get out there and do it.” It’s important that you stay motivated by being kind to yourself, not feeling bad if you didn’t work out, but know that you will try again tomorrow.

“Keep those sneakers by the front door, instead of in a closet, so they are ready to go,” a friend told me once. “It will remind you of your goal and keep you from procrastinating and losing momentum by searching for them.”

6. Don’t do exercises that are too difficult. Be active by doing activities that you enjoy.

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Don’t believe that 2 months at Barry’s Bootcamp is going to change your life, although for some it might. The last thing you want is to cause harm to your body. We know plenty of people that push themselves to do CrossFit training and end up getting hurt.

If you love to dance, join dance classes or Zumba. If you love to walk but find it boring, go somewhere that it’s scenic. You can easily adjust your activity by doing things you like to do.

7. Follow inspirational, fitness-minded people on social media.

CREDIT: Instagram/@robinnyc

There are so many incredible people on social media that are great to follow, simply because they can provide tips and inspire you to be healthier. Robin Arzon is one of those people that knows how to balance her fitness account with a lot of fun and educational posts.

8. Be practical about your fitness goals.

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Find what works best for you. Maybe self-motivating is tough and you need some accountability. Find a personal trainer that you can check in with once or twice and week and use what they teach you to continue your fitness journey for the rest of the week. Don’t worry about the number on the scale. Muscle weighs more than fat so the number will fluctuate depending on what exercises you are doing. It is all about how you feel in your own skin.

9. Think of that gym membership as a real investment in yourself.

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“Another thing that’s been motivating me is how much I’m paying for my membership,” a friend, who’s recently lost weight and kept it off, told me. “I work out more often to make sure I get my money’s worth. I’m also looking at it as an investment in myself and my health instead of ‘damn I’m paying so much.'”

10. Don’t compare yourself to anyone, especially celebrities.

CREDIT: Instagram/@kimkardashian

If you’re following Kim Kardashian and her sisters on Instagram while you’re trying to get fit, you’re only going to be doing yourself a disservice. Your body is yours, and no one else’s, nor should it look like anyone else’s. Figure out the goals you want to meet this year and work out towards those goals and your body.

11. Motivation is the spark but determination is the fuel.

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Being motivated to work out and eat healthily is key. Being determined takes more energy, and that’s the energy you’re going to need to not lose sight of what you want in life.

12. Measure your foods.

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It seems simple but this is one thing that can quickly be annoying. Remember that without proper balance you will just have a life without structure, and that can be really self-destructive. In order to eat what you want and avoid gaining weight try cutting out the excess. For example, if you’re craving fries, don’t go to McDonald’s and buy a large portion, instead go to the grocery store and buy sweet potato fries.

13. Do not get discouraged if you don’t see results right away.

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You are creating a new lifestyle and eating habit. You aren’t doing something temporarily if you want to make big changes in your health and body.

“Go at your own pace,” a friend told me. “It takes time to see results so be patient. It took me some time to get used to a different way of eating and changing my diet but don’t give up. It’s all worth it in the end because diet plays a big role in achieving fitness goals.”

14. Have cheat days, but don’t go overboard.

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Allow yourself to have some of the treats you love in moderation. Save those treats for a cheat day or cheat meal. We’ve been told that having a cheat day once a week is the way to go. “Sunday’s are the best day to do it,” a friend told me. “Typically when you have a cheat day on a Friday or Saturday it will carry over into the other weekend days.” So sticking to Sunday’s are best.

15. Don’t force yourself to eat healthy foods that you don’t like to eat. Stick to what tastes good.

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Just because some diets require that you eat loads of greens doesn’t mean you have to. If you don’t like spinach don’t eat. If you like kale instead, stick to that. Eating foods that you don’t enjoy won’t make eating a good experience, but if you substitute them with healthy foods you do like, well that’s just a win-win.

16. Plan your workouts around your real schedule.

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Don’t force an unnatural habit that you cannot sustain. Some find that working out at lunch during work is better for them. Some can wake up at 4 a.m. to work out before getting the kids off to school or starting work. It might even be better for you to work out after work in the evening at home. Do what is best for you that you can sustain.

17. Think of staying healthy without an end date: you’re making a lifestyle change.

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If you tell yourself that after a certain date you will have met your goal and then go back to your old unhealthy ways, you can forget the whole thing right now. The point of being healthy is to stay healthy. Yes, it’s hard work, but you will ultimately feel better about yourself and wonder how you could have ever lived in any other way.

18. Name your biggest indulgence and alternate it in a way that will be healthy.

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If you love the Real Housewives or binging on Netflix go right ahead and do it. However, why not watch TV while doing some sit-ups in front of the TV or lunges. Working out while watching TV will make you feel proactive.

If your vice is eating chocolate, try substituting it small pieces of dark chocolate. If you like wine, there are low-calorie wines on the market. There are always ways to take a bad thing and turn into a positive.

19. Take every other day off. If you’re tired, rest.

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A huge part of being healthy is being good to yourself. It’s a great thing to push yourself to reach your goals, but being kind to yourself is sometimes harder than you think. Working out every other day is a good thing; resting and getting a good night’s sleep is also really good for your body and mental health.

20. Measure backward so you can see your progress.

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Take a look at your accomplishments from the prior week and setting your goals for the following week to slightly improve those stats. So, if you’re seeking constant gradual improvement instead of trying to become a new person right away, you are slowly becoming a whole new you. 

Here’s an example on how to measure your progress backward, a goal this week could be to everyday unfold the yoga mat, sit on it and stretch. Then at the end of the week, look back and see if you actually did it. Give yourself bonus points for tracking visually on a calendar or something. If it went well, add two yoga poses to the goal for the next week. If it didn’t, re-adjust to attainable goals so you can follow through on them and celebrate the accomplishments.

21. Remember being healthier is about taking care of yourself so you can feel better.

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You’re not losing weight just so you can impress the world with your new body. Don’t be that shallow! You want to be healthy so you can be happy. Life is too short to just sit around drinking all day, eating bad food, and watching TV. Once you realize how important you are, you’ll want to be out there living it.


READ: The Top Latino Fitness Bloggers You Need To Inspire Your Dieta 

Are you trying to get healthier? Let us know by sharing this story and commenting in the section below!

Nature Chola Is Making Space For Indigenous People In The Great Outdoors

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Nature Chola Is Making Space For Indigenous People In The Great Outdoors

naturechola / Instagram

From a casual hike on public lands to expert alpine mountaineering, access to people of color, both in real life and in media, is limited. It wasn’t even until the 2014 film adaptation of Wild created a surge in female participation in outdoor adventuring. According to the Outdoor Industry Association’s 2018 report, almost three-quarters of outdoor recreation participants are white.

While enjoying the great outdoors has increased by 1 percent in the last five years among Latinos, @NatureChola wants to get more of us out there and is increasing visibility on Instagram.

Meet @NatureChola, a.k.a. Karen Ramos.

@naturechola / Instagram

She’s an Oaxaqueña ÑuuSavi/Scu-iia indigenous woman. She’s a 26-year-old full-time student at Cal Poly San Luis Obispo University and with a full-time job in architecture. She owns a non-profit to help young children of color experience the outdoors. She is a jefa.

Ramos is here to shed light on environmental inequality and melanize the outdoors.

@naturechola / Instagram

If you’re interested in seeing yourself in nature, be sure to follow tags like #melaninbasecamp #diversifyoutdoors #fakevanlife and #getoutstayout. So often, it takes just seeing someone like you do the dang thing to make it feel like a possibility. Go wild, friend.

She currently has 12.6k followers on Instagram, her main platform.

@naturechola / Instagram

She’s going strong. Why? Because you won’t find a photo of Ramos smiling without a caption sharing the moments spent crying in the bathroom for being an indigenous woman in a white-dominated industry. All followed up with empowering words like this: “Your mom did not wake up at 4 a.m., pick strawberries all day, feed a family on less than minimum wage paycheck for you to feel small. YOU awake their insecurities with your simple presence. YOU are powerful.”

“We need to open dialogue about moments like these. The micro-aggressive biases that reveal themselves in the slyest of ways. Dear white woman I am not trying to take your power away, I am not here to dethrone you. I am carrying the hopes of my people so that one day they too can have the opportunities of yours.”

She’s using her platform to shine a light on the far too white industry.

@naturechola / Instagram

Caption: “What does it mean to be a POC small influencer among a sea of white well paid platforms? There has been a debate lately.. and … for a lack of better words it’s been said that diversity is trending (in reality though that dismisses a lot of the work others have done in the space before).But does that mean it loses it authenticity? Do POC who pick up brand sponsors or sign deals with companies compromise their message?”

“I don’t think either are fully true. I don’t think you can be completely unbiased when it is a company that is paying your rent. Just like I don’t think your message is completely changed.”

“What I do know is..
If Instagram (or any social media) was to disappear tomorrow.. MY WORK WOULD STILL MATTER. MY IMPACT WOULD STILL BE FELT AND I WOULD CONTINUE TO DO DEI (diversity, equity, inclusion) advocacy even without social media. I do it now. This message is not a trend I follow— it is my outdoor narrative. It has been said and I’ll keep saying it.. I don’t get to stop being brown or an indigenous woman once the DEI trend is over.”

Like most of us, Ramos didn’t always claim her identity and the experiences that come with it.

@naturechola / Instagram

According to her own third-person self-description, “At one point a self-proclaimed non-activist, non-radical, white-washed, ‘normal’ person, who didn’t want to ruffle any feathers, offend anyone, or stir the pot….”

“However coming face to face with a community who mirrored and reflected her insecurities and trauma of discrimination as she herself experienced when she was younger, she found the courage with a ton of support from friends to start a non-profit serving the migrant indigenous populations of the Central Coast.”

Get Out, Stay Out / Vamos Afuera is aiming to increase diversity in the outdoor industry by creating memories for young indigenous kids.

@naturechola / Instagram

There’s so much outdoor access to white Americans, but often plain logistics of travel, cost of equipment, and time off for parents get in the way for POC. Thee Nature Chola takes kids out to help clean up beaches, take kiddos swimming in Big Sur and even to local rock climbing gyms. She’s a shero.

Sometimes, her captions are the poetry we need to be convinced that time outdoors matters. We matter.

@naturechola / Instagram

“Deep breath. 
Float.
Deep breath. 
Float.
Deep breath…. “Karen, Karen,
Ya 15 minutos más y nos vamos.”
I hear my mom’s muffled voice.
I let the water drown out her sound and pretend I can’t hear her.
My eyes squint open, 
a clouded frame from water drops clinging onto my eyelashes.

The blue sky, 
the bright sun and 
my mom’s beautiful brown face.

Little rainbow are forming
as she blocks the sun.
My moms gentle fingers on my back keeping me afloat.
The current rocking me softly.

If love could ever hug you, it would feel like this.

Before the fancy water shoes, the ultra lightweight quick-dry gear, the bathing suits, the over excess of it all. 
Before I knew of all the politics and sacrifices she made to get me here.
Just me, my mom, and the river.
This was my safe space. 
This is where I wanted to stay forever.”

Why “Nature Chola”?

@naturechola / Instagram

Caption: “I remember vividly, sitting around the campfire when @goulding_jr (later to become one of my closest friends) asked why my Instagram handle was NatureChola.”

“Being put on the spot was not something I was used to nor was I prepared to answer the question. I stumbled through my answer and was thankful it was dark so none could see my embarrassed face.”

“See at the time I had not yet grown into my new Instagram handle. I had changed my Instagram handle on a whim when curiously one day I checked Instagram and there were no other ‘cholas’ in nature.”

The hashtag #naturechola #climbingchola #outdoorchola had never been used before.

@naturechola / Instagram

Caption: “And to tell you the truth I didn’t know if I was the most appropriate person to take it.”

“But ultimately I’m so glad I did.”

“I took it because it challenged my own comfort of what an acceptable outdoor narrative was. It was a reclamation of the word and the negative stigma it has historically carried. It was a way to say eff🖕🏾 the outdoors-person box that has been created. But mainly a ‘chola’ who loves ‘nature,’ is a paradox to most people. It carried the same confused looks and explained my own story with the outdoors in two simple words.”

“As the months passed every time someone asked me for my Instagram handle I felt a tiny bit bolder each time.”

Communities of color often don’t live close to public lands, and often have to drive further to get there.

@naturechola / Instagram

That means they need more resources like gas, time off and energy to get out there. Once you do get on the trail, it’s Patagonia puffies and Osprey packs everywhere you go. Nature Chola is here to validate your Costco flannel and trekking poles. If the Patagonia puffies have their secret code of acknowledgment on the trail, you bet the lower income Costco crew is also going to validate you on the trail.

She’s even bringing her own mami out into the outdoors for the first time.

@naturechola / Instagram

Caption: “Anyone still take family vacations? If you do then this will resonate with you. Traveling with a parent(s) can be difficult and frustrating. As adults, we do not rely on our parents the way we used to and navigating that new territory can be hard. On the road, with my mom, I had moments where I envied the freedom and carelessness of those traveling with friends. They were able to do things like grab a beer or be careless about our itinerary. @hasanminhaj had a hilarious bit about immigrant parents and some of the things they do. The way they want to show love but in comparison to what we seen in western television it doesn’t match up. Or the fact that they are extremely strict and in my case do not fully understand ‘American culture.'”

“On the road with my mom there were moments of frustration where I converted to a sassy 14yr old teenager self. I had to remind myself how fearless my mom is to want to see more, that this is all uncharted territory to her, and that often she is trying to navigate this world that doesn’t reflect any of her comforts to her.”

“She is brave.”

“And I am so lucky.’

“I’ll look back on this trip hoping to be able to one day do the same for my kids. 💕Now if only we can work on her driving skills, that sh*t is foreal dangerous 😂”

Ramos will only support brands that intentionally diversify their ambassadorship, like Merrell.

@naturechola / Instagram

She’s connected with the POC influencers in the outdoor industry and is completely transparent about the frustrations in the difference of pay between a white ambassador and an ambassador of color. That said, she does her research and will support brands that are supporting fair wages from production to influencer marketing.

Plus, Nature Chola is here to take us all on little adventures like reducing waste at home.

@naturechola / Instagram

Given that she’s working full time, in school full time and running a non-profit, it’s pretty dope that Ramos is also taking the time to comfort her Insta story viewers with memes featuring her dad. We stan.

No need to fear, Nature Chola is acutely aware of the obstacles for marginalized communities to participate in #zerowaste.

@naturechola / Instagram

Caption: “The town I currently live in has, a ban on plastic bags. A ban on plastic straws. And a ban on styrofoam.
Amazing right?!? Yes and no.
– The racial demographic is 85.05%white
– Affordable homes start at $600,000
– Over 60 miles of trails and 37000 acres of open space
– Population of 46,000 people.
There is a Trader Joe’s, a Whole Foods, and sprouts, and twice a week plentiful farmers markets with “local” produce. This town also has a plethora of local shops and is bike friendly.

About 40 miles south is Santa Maria. Hometown.
-Racial demographic 80% non-white (74% ”Hispanic” 6% “Asian”)
– 4 “in town” trails total. (Accumulating to about 18 miles)
– Population of over 110,000
-One Trader Joe’s. One health food store. Many big box stores.

It’s easy for me to sit high and mighty on my sustainability horse when I can afford to live in a place that has all the resources to live a “zero waste” lifestyle and continues to benefit off the labor of POC and poor communities.
While simultaneously looking down on those same communities for not being green enough.”

“Sustainability in the forms that we see it on blogs and Instagram is not meant to be practiced by the masses. Rather we need diverse solutions, for diverse communities, from diverse groups of people.”

On John Muir’s birthday, she’ll be the outdoor influencer who talks about how he treated people of color back in the day.

@naturechola / Instagram

John Muir may have been the founder of the National Parks system and the Sierra Club, and that is a fabulous legacy. He also decimated indigenous communities that Nature Chola will acknowledge every time she ends up on a trail that was once home to an entire community.

At the end of the day, Nature Chola is a chola like all the rest of us.

@naturechola / Instagram

Caption: “Traded in my hiking boots for a playbill🎭 tonight and it was magical ✨✨#Hamilton”

“PS. Download the Hamilton App and enter the daily contest for tickets to the show. So worth the extra one minute out of my day.”

She gets insecure in fancy places.

@naturechola / Instagram

Caption: “I AM VERY INSECURE.. like I get nervous walking into a space that looks too fancy or feeling like I am not wearing the right thing, not just pertaining to the outdoors….for me the worst is seeing the very skinny white girls wear the same huaraches as me but immediately be accepted.”

“*I am bringing race into this because up until recently, thanks to the queen @yalitzaapariciomtz , none of y’all even acknowledged MIGRANT-indigenous brown beauty, and it definitely made an impact on my lived experience being treated like the ugly bottom of the bag crumbs in the LatinX classist/colorist unspoken hierarchy. I don’t know exactly how to fully remediate my insecurities.. but one thing I have tried and that has been working is.. when I feel myself getting nervous, worthless, scared I breathe and try to embody someone who I think deals with these types of situations like I would one day like to.”

She loves her mami.

@naturechola / Instagram

Caption: “My mom unexpectedly deposited 30$ in my bank account for food yesterday.. and all I can think of is how lucky and privileged we are to have parents who, even though they can’t help us navigate the college system, give everything they can to see us succeed ♥️ if this was also your parents give them an extra big hug or just send them a message tonight to say you love and appreciate them😊”

She, clearly, loves the outdoors.

@naturechola / Instagram

It goes without saying that spending time in the outdoors is life giving. Studies show that folks who get back to a circadian rhythm afuera for at least three days will experience a significant increase in creativity and productivity afterward. We’re meant to soak up the sun.

Parting advice: “Don’t let anyone ever diminish your experience in nature because you 👏🏾 did 👏🏾it 👏🏾for 👏🏾the 👏🏾picture/gram👏🏾.”

@naturechola / Instagram

“Get outside, visit that national park, climb that mountain… for the gram.
Your experience is no less valid.”

“And sometimes on days like this …for me visualizing how beautiful the view from the top looks.. and how much I want to share that, can be the most powerful motivator.”

“So shamelessly ask that stranger to take your picture or better yet fearlessly set up your auto timer.. it’s okay.”

“Don’t play down your accomplishments.. your experience in nature .. for the comfort of others.”

READ: Hiker Ronald Sanchez Jr. Identified As Victim In Fatal Machete Attack On Appalachian Trail

Melissa Alcantara Is The Dominican Trainer Behind Kim Kardashian’s Iconic Body

Entertainment

Melissa Alcantara Is The Dominican Trainer Behind Kim Kardashian’s Iconic Body

@kimkardashian / Instagram

Kim Kardashian’s body is iconic. People have sculpted it, attempt to sculpt their own bodies based off her insane measurements, and everyone wants to know how she does it. Behind that iconic booty is a hella strong Latina booty, built by Melissa Alcantara.

Melissa Alcantara, a.k.a. @fitgurlmel on Instagram, has a transformation story of her own that is worth hearing, but she’s distilled her decade long trial and error fitness journey into the tips that work. Meet the girl who grows Kim Kardashian’s butt for a living.

Melissa Alcantara doesn’t have a specific plan for Kim Kardashina. She trains her as hard as she trains herself.

CREDIT: Credit: @fitgurlmel / Instagram

So, really, you just have to follow @fitgurlmel to see how she eats, caffeinates and trains on the daily. Alcantara vows that it’s not just about the exercise.

Alcantara was seemingly discovered overnight after Kim K gave Alcantara a shoutout on Instagram.

CREDIT: Credit: @kimkardashian / Instagram

Alcantara moved her family from New York to Los Angeles after Kim Kardashian found her on Instagram and decided that she was the woman she needed to train her. Worth it.

Alcantara reminds her followers that you have to work for this body.

CREDIT: Credit: @kimkardashian / Instagram

She told Insider, “You have to be intense, struggle with every rep and feel it.” Alcantara quit her day job as a producer to focus on training during the day and waiting tables at night.

Alcantara’s own journey began after gaining 70 pounds during her pregnancy.

CREDIT: Credit: @fitgurlmel / Instagram

She couldn’t seem to shake it off and after seeing a commercial for “Insanity” and seeing people’s results, she committed to 60 days of exercise. She lost 40 pounds and became addicted to the results.

Kim K was just scrolling through Instagram at 4 a.m. when she saw this picture:

CREDIT: Credit: @fitgurlmel / Instagram

What she saw was a mother who changed her life through fitness. At the time, Alcantara had entered her first bodybuilding competition and won. Her producers reached out to Alcantara and the rest is history.

Here are her tips:

Eat more than 1200 calories a day.

CREDIT: Credit: @fitgurlmel / Instagram

You have to eat to lose weight, and the number on the scale doesn’t actually mean anything. The top picture is from when Mel was eating 1200 calories a day. She admits it was exhausting and that eating more meant building more muscle and having more energy. Feed yourself.

Alcantara confesses that the biggest change Kim K has made has been with food.

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She told INSIDER, “People think it’s about the exercise, but if you’re not eating right consistently, then it’s just never going to happen.”

Alcantara eats four meals a day.

CREDIT: Credit: @fitgurlmel / Instagram

She shares her ideas all day long on Instagram. Alcantara makes sure that she’s eating in a macro way and it becomes the building blocks for all that hard work to really pay off.

“If it comes in a box or it didn’t grow off a tree or the Earth didn’t give it to you, then just stay away from it.”

CREDIT: Credit: @kimkardashian / Instagram

“Her diet has come a long way and has changed a lot in terms of eliminating processed foods and getting her to eat real food,” Alcantara tells INSIDER. At first, Kim was eating Nabisco vanilla wafers and processed foods.

Caption: “Back to eating salads.”

Drink only water (and coffee).

CREDIT: Credit: @fitgurlmel / Instagram

Every morning, you’ll find Alcantara soaking up the joy of pour-over coffee, but after that, it’s just water. Alcohol only on special occasions. You heard me.

Eighty-five percent of Kim’s training is weight training.

CREDIT: Credit: @fitgurlmel / Instagram

Not cardio as you might expect.

Caption: “I learned after some time was that cardio was not the answer, eating less was not the answer and doing more cardio was not going to “tone” a body that didn’t make muscle in the first place! If you want a “toned” body you NEED some sort of resistance training to build and shape your muscles. If not, you will only be skinny! Do you want to be skinny?!”

Butts, butts, butts.

CREDIT: Credit: @fitgurlmel / Instagram

Alcantara told INSIDER that they do *lots* of squats together. We don’t know what this is, but follow @fitgurlmel to see her in action and play monkey see.

Lots of weight-bearing squats and lunges.

CREDIT: Credit: @fitgurlmel / Instagram

Alcantara didn’t recreate the lunge, but her enthusiasm and motivation for transformation make it more fun. She’ll also train Kim’s sisters from time to time.

A good percentage is also going to be high-intensity interval training.

CREDIT: Credit: INSIDER / YouTube

While cardio is aerobic exercise, high-intensity interval training (HIIT) is anaerobic. It requires more oxygen than you’re intaking, so it takes energy from other sources, like fat and muscles.

They work the back with pull-ups.

CREDIT: Credit: @fitgurlmel / Instagram

People think that doing chest exercises will shrink your boobs and Kim Kardashian is proof that working hard doesn’t mean you look like Arnold Schwarzenegger.

They work out 6-9 hours per week.

CREDIT: Credit: @fitgurlmel / Instagram

They meet at 6 a.m. to get a one to one and a half hour high-intensity workout in five to six days a week. As we said, it’s work.

Don’t cancel or quit when you’re tired.

CREDIT: Credit: @fitgurlmel / Instagram

Alcantara will be the first to tell you (or INSIDER) that Kim is “one of the best clients you could ever have. She doesn’t cancel, she’s always there.”

Alcantara is experiencing her own journey all over again through Kim’s.

CREDIT: Credit: @fitgurlmel / Instagram

“Every time Kim sees a new muscle growing or new lines or definition, the look on her face makes me super excited for her,” she tells INSIDER. “Because I know what that feels like.”

The results kind of speak for themselves.

CREDIT: Credit: @kimkardashian / Instagram

Kim has spent over a year putting in the hours and the work with Alcantara. She’s changed how she eats and feels more ‘firm’ with ‘less cellulite’, and most importantly is much more confident. What’s a butt without a confident girl in front of it?

Alcantara and her husband have created their own 8-week fitness plan.

CREDIT: Credit: @fitgurlmel / Instagram

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