#mitúoriginals

#mituFIT: 5 Ways to Lose the Pooch

belly fat

Want to get rid of belly fat from the comfort of your home?  Our #mituFIT health expert, Rawvana shows you how to target the right muscles for a tighter waist and abs with these five easy-to-do exercises. Repeat this series 3x at least 3 days a week. Ready, set, bikini time!

Basic Squat

Lose belly fat

Squats are one of the most effective exercises to strengthen your core and booty and get you ready to sport your favorite short shorts. Start with your feet shoulder-width apart and face forward. Extend your arms out and squat as if to sit on an imaginary chair. Arch your lower back and squat until your thighs are parallel to the floor. 15 reps.

Ankle Reach Crunch

Lose belly fat

Since the 90s crop top made a huge resurgence as a fashion staple, it’s time to target those upper abs. Lie on your back and extend your legs up, allow for a slight bend in your knees, extend your hands up and slowly reach up to the ceiling. 10 reps.

Kneeling Push-Ups

Lose belly fat

The push-up, while it targets chest and arms, is an excellent way to build strength for more advanced workouts. Start on your knees, maintain a straight back and place both hands on the floor shoulder-width apart. Slowly lower your chest to the floor, keeping your pelvis straight and abdominals tight, and push up to the starting position. 15 reps.

Extended Crunches

Lose belly fat

For a total core workout, lie on your back with your arms stretched behind your head. Flex your hips and curl your abs to lift your torso. Reach for your toes and alternate from side to side. This targets your abs and oblique muscles. 12 reps.

Spiderman Plank

980x-1

Begin with the push-up position. Keep your hips low and bring your right knee up toward your left shoulder. Switch legs and repeat. 5 reps on each leg.

Follow #mituFIT on Twitter and Instagram.

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

Fierce

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.

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

Paid Promoted Stories