mitúfit

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.

A Beautician Told AOC She Had To Do Something About Her Facial Hair And We Can Totally Relate

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A Beautician Told AOC She Had To Do Something About Her Facial Hair And We Can Totally Relate

There are only two places in the entire world where a woman is entitled to get constructive criticism (insults) by her elders — her mama’s house and the beauty salon. Women of a particular age feel free to tell younger women who it is, whether they want to hear it or not. Congresswoman Alexandria Ocasio-Cortez isn’t a stranger to receiving judgment based on her looks (from men and women), but she’s totally okay (sort of) with accepting it now and again if it’s coming from a good place. Do you remember when that abuelita told her she looked chubby on TV?

Well, something like that happened again.

Rep. Ocasio-Cortez said a beautician at the salon told her she had to do something about her eyebrows and her mustache. Gahhh!

Twitter/@RealSaavedra

In her Insta-story, Rep. Ocasio-Cortez told her followers that she went to get her nails done, not in a fancy way but just to “feel human.” While she was there, the lady working at the salon told her straight up that her “eyebrows were too big for her face” and then pointed out that she had a mustache. Damn, she has some nerve!

“First of all, I thought I came here to feel good about myself. Second of all, what if I like my mustache? Ever think about that?” she responded.

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Rep. Ocasio-Cortez said salon workers usually point out people’s insecurities so they can rectify it while they are there. We always thought they pointed things out to get more money out of you. Whatever the reason, it’s just not right! Though we get it too because we have all been there.

People on social media understood her salon drama 100%.

Those ladies at the salon know how to get us where it hurts.

Some people (men) thought AOC was making up this story.

These things happen and that’s a fact.

Why can’t more politicians keep it real?

Do men even experience this sort of treatments when they go get groomed?

Just another reason why we love AOC!

This woman always puts it all out on the table, which is why she’s so awesome.

We especially love that AOC is all about her true beauty, regardless of what anyone says.

Haters are gonna hate anyway. That is what they do best.

Watch the full clip below!

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