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.

CREDIT: 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: 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

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

Here Is A Little Bit About Kelis And Her Life Since Divorcing Nas And Living Her Best Life

entertainment

Here Is A Little Bit About Kelis And Her Life Since Divorcing Nas And Living Her Best Life

kelis / Instagram

Hearing “My milkshake brings all the boys to the yard…” probably conjures up Juicy Couture tracksuits, “Mean Girls” and your girl, Kelis. While she reached international success with her debut album “Kaleidoscope” in 1999, it was her 2003 album “Tasty” which gave us the iconic hit “Milkshake.”

While she’s released an album since then, you’ll be shocked to learn that Kelis has launched an entirely new, wildly successful career in Colombia.

“Milkshake” peaked at No. 27 in the U.S., but it’s memorialized by The Plastics.

CREDIT: Credit: Tasty / Star Trak Entertainment and Arista Records

Remember when we met The Plastics as they walked down the high school halls to the tune of “Milkshake”? Instant cult classic.

You can call her Chef Kelis now.

CREDIT: Credit: kelis / Instagram

She attended the famous culinary school, training part-time as a saucier, between 2006 and 2010. Truly, she loves sauces.

In 2013, she debuted her own sauce line, now named “Bounty & Full.”

CREDIT: Credit: kelis / Instagram

Her company’s motto is “Everything is better smothered, dipped or poured…” You can purchase her organic sauces, in flavors like Jerk, Ginger Sesame, and Pineapple Saffron Glaze, at BountyandFull.com.

In 2015, she released her own cookbook, “My Life On a Plate: Recipes From Around the World.”

CREDIT: Credit: kelis / Instagram

Clover Hope with Jezebel gave a rave review: “Kelis’ cookbook has recipes that reflect her diverse background and travels, from Puerto Rican to Jamaican cuisine. Of course, there are familiar dishes like Corn Chowder and Apple Pie. But there are also unusual, seemingly daunting meals like Shrimp Alcapurrias and Chorizo Date Stuffing.”

Today, she’s planning a permanent relocation to her farm in Cartagena, Colombia.

CREDIT: Credit: kelis / Instagram

She and her husband, Mike Mora, are planning the move with their kids. Kelis is squeezing in tours on stage between that #farmlife. That’s goals.

She is bringing her iconic Harlem-founded style to the grocery aisles.

CREDIT: Credit: kelis / Instagram

Kelis has always been a legend in the fashion department. After training in the highest global cuisine, she’s bringing us elevated glamour everywhere she goes.

Food was Kelis’ first love, passed down de su madre.

CREDIT: Credit: kelis / Instagram

Ironically, Kelis’ mother is a chef and her father is a musician. Ten years into her music career, she saw a commercial for culinary school and enrolled at Le Cordon Bleu in Paris.

Kelis is whipping up pop-up pestos, Hamachi Arepas and Pineapple Saffron Cake left and right.

CREDIT: Credit: kelis / Instagram

Caption: “Almond pesto with Basil from my small test garden on the farm… Everything is growing just the way I imagined it. This land is so fruitful”

She finally disclosed her milkshake recipe so you can be just like Kelis.

CREDIT: Credit: kelis / Instagram

Well, she partnered with Bailey’s to promote the brand and swears her milkshakes actually do have Bailey’s in them. See you in your yard in five.

She isn’t giving up on her career in entertainment, though.

CREDIT: Credit: kelis / Instagram

Her latest album drop was in 2014. As we all could guess, it was titled “Food.”

Fun fact: her name is a portmanteau of her parents’ names: Eveliss and Kenneth.

CREDIT: Credit: kelis / Instagram

Her father was an African-American jazz musician and Pentecostal Minister. Her mother is a Chinese-Puerto Rican chef. She got blessed with both talents.

Before Kelis, as we know her, she was just an Afro-Boricua kid growing up in Harlem.

CREDIT: Credit: kelis / Instagram

She lived in the Frederick Douglass Houses and is the third born of four girls. She told Charlotte Ruche that her parents kicked her out of the house at sixteen.

She made ends’ meet in retail and as a bartender until she graduated high school.

CREDIT: Credit: kelis / Instagram

She attended Fiorello H. LaGuardia High School of Music & Performing Arts. Even though she and her mother couldn’t get along or even live together, she made it to graduation.

She formed an all-female R&B trio in high school called BLU.

CREDIT: Credit: kelis / Instagram

For Black Ladies United. This would be the framework for the next biggest thing that could have happened to her.

Pharrell Williams and she were introduced by a mutual friend, and he helped her get a deal with Virgin Records.

CREDIT: Credit: kelis / Instagram

While her first album was a smash with them, she broke ties after they didn’t even offer a U.S. release of her second album, “Wanderland.” The album was well received by the music industry but the marketing just wasn’t in place to make it a success.

Kelis had a tumultuous marriage and divorce with ex-husband and rapper Nas.

CREDIT: Credit: kelis / Instagram

They married in January of 2005 and she filed for divorce in April 2009, citing irreconcilable differences. She later revealed that he was physically and mentally abusive to her.

Kelis admitted that seeing photos of Rihanna battered by Chris Brown gave her some courage to leave Nas.

CREDIT: Credit: glowszn / Twitter

She was also seven months pregnant with their son, Knight, and didn’t want him to grow up in an abusive home. Nas and Kelis are in ongoing legal battles, now over her decision to move to Colombia with their son.

She alleges that he has contributed not a single cent in child support, that he cheated on her throughout their marriage and is likely suffering from alcoholism.

The custody battle may not be over, but Kelis is making all the right moves.

CREDIT: Credit: kelis / Instagram

You can’t stop a Boricua from following her dreams. The drama with Nas is too real. One day, he’s filing court complaints against Kelis for spending a month in Colombia with their son and two days later he’s publicly declaring his need for a “wife-WIFE” on Instagram. Hard pass.

Kelis has been married to real estate agent Mike Mora since 2014.

CREDIT: Credit: kelis / Instagram

The two had their first son together in November 2015. They named him Shepherd.

Kelis is proof that we live many lives, and no matter how stormy things look, we can’t know what’s at the end of the rainbow.

CREDIT: Credit: kelis / Instagram

Kelis has turned us all into cheeseballs. Rumor has it her goat cheese ice cream is life-giving.

READ: What Do You Have In Common With These Famous Leos?

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