Entertainment

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

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: @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: @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: @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: @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: @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: @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.

Credit: INSIDER / YouTube

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: @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: @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: @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: @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: @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: @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: 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: @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: @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: @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: @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: @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: @fitgurlmel / Instagram

You can also subscribe through the FitPlan app and watch videos of Alcantara showing you ever butt-growing move. We ship her success story.

READ: Kim Kardashian’s Trainer Is The Most Inspiring Dominican Trainer That We Could All Use

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Here’s What You Should Know About Getting Your Covid Vaccine

Entertainment

Here’s What You Should Know About Getting Your Covid Vaccine

The world has almost turned the page on the Covid pandemic that has upended our lives for the last year. Vaccine strategies across the nation are helping to end the pandemic, but we are not out of the woods yet. Here are some things you and your family should know about getting your vaccination.

The vaccines are safe and effective.

In the U.S., there are three main vaccines that people are getting: Moderna, Pfizer, and Johnson & Johnson. All three have been proven to be safe and effective. According to the Centers for Disease Control and Prevention, more than 109 million doses of the vaccines have been administered to people in the U.S. Millions of Americans have lined up and gotten vaccinated with a very small number experiencing the rare serious side effects.

The common side effects from the Covid vaccine are pain or swelling at the injection site, headache and chills, or a fever. These side effects disappear on their own quickly. After your vaccine, according to the CDC, you can expect to be asked to wait 15-30 minutes to make sure you don’t have an allergic reaction to the vaccine. Vaccination personnel are equipped with the medication and treatments needed to reverse serious and threatening allergic reactions to the vaccine.

There are currently three vaccines available in the U.S.

Americans can expect to receive either the Pfizer-BioTech, Moderna, or Johnson & Johnson / Janssen vaccine. Currently, these three are the vaccines that have been approved for use in the U.S. to end the pandemic. Pfizer-BioTech and Moderna vaccines require two shots taken three weeks and four weeks apart, respectively. Johnson & Johnson is a one-shot vaccine. All have been proven effective in preventing hospitalization from the virus.

There are currently two more vaccines in Phase 3 of their trial that could bring even more relief to the American public. The Oxford-AstraZeneca and Novava vaccines are currently being tested and are showing promising results in the U.S. trials.

Speak with your healthcare provider about medications and the vaccine.

There is still a lot we do not know about the vaccine as we are still learning its full effect. As of now, healthcare providers and experts don’t recommend taking pain relievers (such as aspirin, ibuprofen, and acetaminophen) or antihistamines to avoid vaccination side effects. It is unclear how these medications will impact the efficacy of the vaccine.

The vaccine is not a replacement for wearing masks and practicing social distancing.

It is important to make sure that you follow proper Covid safety guidelines when you get vaccinated. This is for the safety of you, your healthcare provider, and anyone else in the area.

Covid safety guidelines aren’t going away any time soon. Even as you and those you know get vaccinated, it is important that people continue to wear masks when in public and maintain social distancing when possible. While the vaccines are effective in protecting you from getting sick and going to the hospital, doctors are still learning whether or not vaccinated people can spread Covid. This is why fully vaccinated people need to practice social distancing and continue wearing masks to ensure that they keep their communities safe.

However, for people who are fully vaccinated, life is a little freer. According to the CDC, fully vaccinated people can gather with other fully vaccinated people indoors without masks and no social distancing. Fully vaccinated people can even gather with one unvaccinated person from another household who is at a low-risk of severe Covid infection. Lastly, fully vaccinated people do not have to quarantine when they are exposed if asymptomatic.

This is the first set of guidelines released for fully vaccinated people and it is showing that life can start getting back to normal as more people line up to get their shots when they are eligible.

READ: Rite Aid Refused To Give Undocumented Residents The COVID-19 Vaccine Even Though They’re Eligible

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This 26-Year-Old With Down Syndrome Has Big Dreams Of Making History For Sports Illustrated Swimsuit Issue

Fierce

This 26-Year-Old With Down Syndrome Has Big Dreams Of Making History For Sports Illustrated Swimsuit Issue

It’s not every day that history is made in the model industry.

Sure, the field is one that has seen quite a bit of change in terms of diversity and representation in recent years, but if the current look of runways has anything to prove it’s that doors still need to be opened. This is true for the representation of people of color other ethnicities as well as those with differing gender identities and disabilities.

Twenty-six-year-old Mikayla Holmgren knows this truth and is striving to be the change she wants to see in the fashion and model industry.

Holmgren is a woman with Down syndrome and used to making history and striving for change.

In 2017, she became the first woman with Down syndrome to compete in a Miss USA pageant. At the time she entered as a contestant in Minnesota’s competition. While she didn’t earn the crown for Miss Minnesota Holmgren did take home the Spirit of Miss USA award and the contest’s Director’s Award. It was the first time for a contestant with Down syndrome to take home any wins in the category.

Holmgren recently talked to Gretchen Carlson in a recent episode of PEOPLE (the TV Show!) about her latest goals and dreams of making history.

“We tell all our people who have special needs or Down syndrome, go ahead and do it,” Holmgren, who recently submitted her audition tape to Sports Illustrated, explained. “Just follow your dreams and then do things.”

On whether or not she is nervous, Holmgren explained that she has no nerves. “I just wait and see,” she explained, “and fingers crossed.”

Holmgren went on to share that more important to her than winning is her desire to encourage inclusivity.

“Just bring awareness and be more inclusive,” she explained. “Just spread the world. And does inclusive matter? No matter what, it’s from inside out. It’s follow your dream to go do it.”

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