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20 Women Who Changed Up Their Exercise Routines For Their Own Body Positivity Goals

Let’s face it: we stan a babe who has the drive to commit to healthy eating and an empowering exercise regime. Especially since it takes a hell of a lot of hard work to get ripped. So, we’ve put together a list of amazing pictures of Latinas who stood up to the trials and tribulations of their health goals for you to see.

And for good measure, we’ve also thrown in some facts about healthy eating and exercise.

A brain workout is still a workout, right?

1. It takes at least 2.5 hours of moderate physical activity per week to improve cardiovascular health.

Instagram / @orozcoe2000

A brisk walk is enough to do this! But, how can you tell if your walk is “brisk” enough? Experts say that you should have trouble trying to carry out a conversation with a friend – you might be able to talk, but you’d be breathless if you tried.

2. You still get benefits from a 10-15 minute burst of exercise.

Instagram / @notdrinkinhorchata

So yes, if you dance like no-one’s watching to a couple of bangers, that’s still going to do you some good! The important thing is that you raise your heartbeat.

3. Not doing exercise has some pretty serious risks for heart health.

Instagram / @gelicashrinks83

Sedentary lifestyles, or, sitting at the computer all the time and watching too much Netflix, makes it more likely that you’ll develop heart disease, get high blood pressure, and have raised cholesterol levels … and even make it more likely that you’ll have a stroke!

4. Studies show that people put on 4-6 pounds in the colder months.

Instagram / @sj_wllg

One theory is that we turn to comfort food once it starts to get cold. It probably doesn’t help that the cold weather makes us want to stay inside!

5. Drinking coffee before exercising can improve your performance.

Instagram / @ladiva_getshealthy

Caffeine has been found to improve sports performance at a rate between 2-16 percent! It’s best to drink coffee about 45-90 minutes before exercising, and you’d need roughly two cups to really feel positive effects. That being said, if you’re not much of a coffee drinker, to begin with, you could probably feel a benefit from just one cup.

6. There’s a formula for working out your maximal heart rate during exercise.

Instagram / @fit_evolving_nurse

The formula is: HRMax = 208 – (0.7 x Age). So, for a 22-year-old, their maximal heart rate during exercise should be somewhere around 192 beats per minute (BPM). If you train at a level that gets you to your maximal heart rate, then that’s enough to start inducing physiological change. That means you may lose weight, build muscle, and generally improve your overall health!

7. You can’t lose weight just by exercising.

Instagram / @mean_i_lean

You have to have a good diet, too! But, that doesn’t mean that you should suddenly invest in a bananas-only diet … or whatever the latest trend is. No, amigos, this means that you should look at eating more fruit and vegetables and having smaller portions of carbohydrates and red meat. And yes, those soft drinks are doing you no good.

8. Exercise reduces the risk of developing quite a few diseases.

Instagram / @stephanielugoblog

Beyond cardiovascular diseases and conditions, regular exercise can also curb the development of type 2 diabetes, dementia, and even some cancers by 30 percent!

9. Restricting carbohydrate intake close to endurance training sessions can help muscle recovery.

Instagram / @vmmart

Restricting carbohydrates is also linked to weight loss. However, it’s not necessarily the best thing for your body to stop eating carbohydrates altogether – taking carbohydrate restrictions to the extreme can result in ketosis. This can cause headaches, weakness, nausea, dehydration, and dizziness. The main thing to remember is that not all carbohydrates are made equal: wholemeal bread, pasta, and rice are more nutrient-rich than the white varieties. 

10. Yes, pregnant people can exercise.

Instagram / @healthgothchic

But, it should be done in consultation with a doctor. And, if anything like bleeding, contractions, amniotic fluid leakage, excessive breathlessness, dizziness, chest pain, and swelling happens, then it’s important to stop exercising immediately.

11. For professionals, exercising in warm conditions can improve performance.

Instagram / @vero_loses_it

But are you a professional? Chances are you’re not, so if it’s really hot outside, then make sure to stay cool and hydrated!

12. Eating food enables you to prepare for, and recover from, exercise.

Instagram / @lilye110_getsfit

So if you’re afraid you’re going to get hungry when you exercise, have a bite about an hour before you decide to go for a run!

13. The best kind of food to eat just before exercising is a small amount of carbohydrate food.

Instagram / @vicki_lugo

This is because it can be digested relatively quickly compared to fat- or protein-based foods, and won’t leave you feeling discomfort while you sweat it out.

14. The best time of the day to workout … depends on your circadian rhythm.

Instagram / @un_erika

Basically, if you’re a morning person and workout straight after waking up, then you’ll feel the benefits of eating less throughout the day and may even maintain weight loss. But, if you’re a night owl, you may find that that evening workouts will give you better results since you’ll be inclined to work hard during the night. Basically, listen to your bodies, babes.

15. Completing vigorous exercise just before bed can have benefits.

Instagram / @summergirl0804

Swiss researchers found that working out one-and-a-half hours before sleeping can encourage you to fall asleep faster, prevent waking up throughout the night, and improve your mood. 

16. Sex is a form of exercise.

Instagram / @jugosalatina_13

But unfortunately, it’s not the best kind of exercise if you’re looking to get real results. It gets your heart pumping, which is important. But, a solid bonk is about as good as walking gently for six minutes. So while it does get you moving, you can’t give up on exercising altogether just because you’ve been in bed.

17. An estimated 50 percent of people who start a new exercise program will give it up within six months.

Instagram / @nicollejthompson

The best way to make sure you stick to it is by making it a part of your routine.

18. “No pain, no gain” is a myth.

Instagram / @jazflete

While intensity is good for building fitness, pain is the body’s way of telling you that you need to stop what you’re doing, or you’ll do damage to yourself. If you’re feeling a lot of pain regularly from your exercise regime, you may have to change your routine.

19. “If you don’t use it, you’ll lose it” is not a myth.

Instagram / @pbbsuccess

Even if you feel like you’re not seeing massive gains from your exercise regime, the reality is that exercising regularly still maintains your fitness and health!

20. You gain muscle, you don’t transform it

Instagram / @beautiespcoslife

People often think that fat molecules turn into muscle but this is simply not the case. Fat burns and muscles grow.

News Outlets Are Flooded With Terrifying News, But Here’s A List Of Really Good News That Is Affecting Latinx

Fierce

News Outlets Are Flooded With Terrifying News, But Here’s A List Of Really Good News That Is Affecting Latinx

We Are / Getty Images

Every day, television, print, and social media news bombard us with the worst of the world’s major updates and reports. From news of global warming and racism to accounts of mass shootings and political in-fighting, it’s hard to see any good news in these daily publishings. It can get overwhelming and downright depressing. It begins to feel like there is nothing but negativity and bad news in the world. 

However, we know that isn’t true. No matter how bad it seems, there are daily triumphs that we should celebrate as sources of positivity and hope in our world no matter how small these wins seem. We asked our FIERCE readers to share with us some of the good news that is happening in their lives. Hopefully, their stories of success will rejuvenate you and remind you of your own personal victories.

1. Dad deserves some rest and relaxation.

Instagram / @securedretirementradio

“Dad told me today he is preparing to retire in December! This man, like many of our fathers/grandfathers, was up every day at 5 AM working hard to make sure I had everything – now he can relax and let me (try) to make sure he has a nice retirement ❤️” @mianoel18

2. They grow up so fast.

Instagram / @mainan.anaktoys

“My two-year-old started preschool today. The regional center is paying for 2 days. It took a lot of work to get to this point. I’m a single mom ❤️” @xochitl_esperanza

3. An educated Latina.

Instagram / @nataliemcortes

“Graduating with my Ph.D. soon. Proud First-gen Mexicana ❤️ !! ” @ana_kaboom

4. You are worthy of good things.

Instagram / @thecleverbabecompany

“I’m currently applying to medical school and my imposter syndrome was hitting me pretty hard but after my first interview, I’m excited about the rest. (I got interviews at schools I thought would flat out reject me)” @elizpicazo

5. Making her dreams come true.

Instagram / @johnmarkgreenpoetry

“This 43-year-old mother of two just passed her first-year law school exam! Less than 20% of those who take it pass. In three years I’ll be taking the California bar exam! It’s never too late to go after your goals!” @mujerlaw

6. Congrats, you’re a homeowner!

Instagram / @abbieimagine

“Officially done paying my house as of this month 🙏🏼😭🙏🏼😭🙏🏼” @teresasole48

7. A reunion worth waiting for.

Instagram / @donia_artwork

“I haven’t seen my best friend in two years and she bought her plane ticket today to join me for Thanksgiving and I am SO EXCITED 😍😍😍😍”   @katie.i.cannon

8. Pay it forward.

Instagram / @deepalshah01

“A job opportunity at this place I volunteer for opened up and I’m really excited about it. I applied it’s a legal advocate position to help innocent victims of all crime. I just really want to pay it forward and be who I needed when I was younger. I’m just asking for prayers and good vibes this way 🙏🏽”   @pieldecanela__

9. Get that bread, girl!

Instagram / @j.duh

“I am starting my first job after college on Monday! I will help in launching a Latinx outreach program! I am so excited” @bookwormweirdo

10. Support those Latina-owned businesses. 

Instagram / @lovelyeventsbyvon

“My gringo esposo and I started a Paleteria @gringojakespaleteria and we entered a competition to win our own shop with free rent for a year! 👏🏽👏🏽 Even if we don’t win, we’ve learned so much and conquered our fear of public speaking! 💗” @oliviamsal

11. A multitude of blessings.

Instagram / @roccaboxuk

“I just graduated from UW-Madison (just announced #13 public university in the country). I am a first-gen college student so I am so so proud of myself. Still looking for a job (accepting all prayers/good vibes thx 😊). My parents have been looking for their first house for months and are set to close and move in at the end of the month!” @april_rose13

12. So much to be thankful for.

Instagram / @the.sarasa

“I nailed the audition for @tedxevansville and will be speaking about our Latinx community on November 8th! I just moved across the country too, and I both my company and myself are starting new projects and getting more business 🙏🏽❤️ @officiallawtina also my parents are opening the first authentic Latin American restaurant (Serving 9 countries’ foods) in September 17th in a small town where it is finally starting to diversify more and become more inclusive, and this is a HUGE step for the community!” @cindypetrovalfaro

13. Celebrate Latina creators.

Instagram / @weallgrowlatina

“My film @hyphenfilm is hitting the film festivals! Even up for a film star award 🙂 @riaservellon

14. Travel feeds the spirit.

Instagram / @evolution_of_spirit

“My Ma and sis got to travel to Spain 🇪🇸 🙏🏽 We are not rich rich so to us this is Amazing!!!! @jjj259 @essjayyvee 💕 have fun love you!!!” @jayyvee_xo

https://www.youtube.com/watch?v=4n-R07zlz1g

The McDonalds Happy Meal Was Invented By A Latina And Here’s How It Got Started

Entertainment

The McDonalds Happy Meal Was Invented By A Latina And Here’s How It Got Started

David Paul Morris / Getty Images

Did you know that the first ever Happy Meal was created by a Latina? That’s right, in the mid-70s when Yolanda Fernández de Cofiño was operating various McDonalds in Guatemala, she invented what she dubbed the “Menu Ronald”. The “Menu Ronald”  was invented to help parents keep their kids satisfied when the family went out to eat. The original “Menu Ronald” included a hamburger, small fries and a small sundae. Naturally, word eventually got back to McDonald’s headquarters in Chicago they decided to adopt the practice as their own. They hired a white American man to develop the idea (and subsequently take credit for it) and voila! The Happy Meal was born.

It’s unfortunate that Fernández de Cofiño’s recognition has been lost to the American public, but it’s still inspiring to know that there were business-minded Latinx people in history whose achievements still impact our lives today. In honor of Hispanic Heritage Month, we’ve decided to celebrate the underrated Latina entrepreneur Yolanda Fernández de Cofiño for the marketing genius that she was. We’ve documented the evolution of Happy Meal toys from the idea’s inception and launch in the 1970s, to its continuing legacy today.

Take a look below for a nostalgic blast from the past!

1. 1979: The Very First Happy Meal

via Pinterest

Although the original concept of the Happy Meal was invented by Yolanda Fernández de Cofiño, the first official launch of the American Happy Meal happened in 1979. However, the gift wasn’t half as elaborate as it was now. According to records the toys were “a McDoodle stencil, a McWrist wallet, an ID bracelet, a puzzle lock, a spinning top or a McDonaldland character-shaped eraser”.

2. 1984: Ronald and The Gang

 thegoodtoyshop via Ebay

McDonalds Happy Meal toys evolved from spinning tops and erasers to more complex toys. Like, the above “Ronald and the Gang” wind-up cars that were defitenly a step-up from McDonald’s earlier toys. They weren’t as sophisticated as the toys would eventually get, though.

3. 1987: Mc-Transformers

Reddit User gnarrdan

The Transformers/McDonalds mashup was innovative in its day because it was blending the IP of two successful brands. Instead of McDonald’s using its Happy Meal to market other products, it was using its Happy Meal to market other products that were marketing McDonalds. It was a win-win situation.

4. 1988: McNuggets Buddies

EBAY USER MCJANTONE

In 1988, McDonalds hadn’t yet started to do marketing tie-ins with kids’ movies. Instead, they had prizes like “McNuggets Buddies”, which were chicken nuggets dressed in various outfits and costumes. This lasted until the mid-90s.

5. 1994: Sonic the Hedgehog

@NascaronReddit/Twitter

By the mid-90s, the powers-that-be recognized that there was a lucrative market to tap by using Happy Meals to advertise kid-oriented products directly to kids. It was around this time that the entertainment industry really began to see the potential for promoting movies and TV shows through fast-food chains. And if you look at the advertisement above, the Happy Meal only cost $1.99. Those were the days!

6. 1996: 101 Dalmatians

EBAY USER KINGDADDY50

Never the one to pass up an opportunity to advertise, Disney quickly hopped on board the McDonalds train as a means to promote their movies. One of the first Disney x Mcdonald’s ventures were the release of literally one-hundred-and-one collectible dalmatian figurines through their Happy Meals.

7. 1997: “Walt Disney Masterpiece Collection”

Youtube via FastFoodToyReviews

Off the success of their 101 Dalmatians toys, Disney and McDonalds continued their partnership by releasing tiny VHS boxes equipped with a a little toy character from the movie. People really began to see collecting fast food toys as a hobby around this time.

8. Mid-90s: “Teenie Babies”

EBAY User BDK84

Even McDonalds wasn’t immune to the Beanie Baby craze that swept the nation in the mid-90s. Convinced that they would one day be worth thousands, collectors flocked to the Golden Arches to get their hands on miniature versions of the popular plush toys. Unfortunately, most of the “Teenie Baby” toys aren’t worth anything these days.

9. 1997-Now: Barbies

EBAY User PERFECTSHIP

In 1997, McDonald’s started a lucrative partnership with the Barbie line of toys that would last until today. What young girl doesn’t have memories of getting this in their Happy Meal box (whether they liked it or not) while their brother got a Hot Wheels car? It’s safe to say the ’90s weren’t progressive, gender-wise.

10. 2004: Hello Kitty Keychains

Youtube via Lucky Penny Shop

Into the 2000s, McDonald’s took advantage of the Hello Kitty trend by offering plush Hello Kitty key chains in their Happy Meals.

11. 2015: Minion Fever

Ebay user BOB_THE_SPY

Do you remember the time when you couldn’t escape “Despicable Me” minion merchandising, no matter where you went? Well, that included McDonalds. Nowhere was safe.