Fierce

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.

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A Mexican Artist Is Making Pancake Art That’s Too Beautiful To Eat

Culture

A Mexican Artist Is Making Pancake Art That’s Too Beautiful To Eat

Social media is where people can show off just about anything they create. This includes art in any and all media, like pancake art. Claudia, the creator behind Nappan Pancake art, is the latest artist watching their art reach the masses.

Claudia, the artist behind Nappan Pancake art, got her start because of the pandemic.

The artist first started to play around with pancake art last spring break when the pandemic forced businesses and schools to close. Claudia wanted to get more creative with her kids’ breakfasts since they were now always at home.

“I started experimenting with making Pancake art,” Claudia recalls to mitú. “At first I only used the color of the natural dough and a little cocoa. At first, I just used the ketchup dispensers and little by little I learned.”

Claudia uses her pancake art to honor some truly iconic people.

@nappancakes

Responder a @detodoun_poco233 Cepillín ✨🥞✨ en nuestros ♥️ #parati #fy #HijosAdopTiktoks #adoptiktoks #viral #foryou @cepillintv #pancakeart ncakeart

♬ La Feria de Cepillin – Cepillín

Cepillín recently died and the loss was felt throughout the community. He made our lives joyous and fun with his music, especially his birthday song. Some of the creations are done for fans who request to see their faves turned into delicious pancake art.

The artist loves creating the edible works of art.

The journey of becoming a pancake artist has been a fun adventure for Claudia and her children. The more she has practiced, the more she has been able to do.

“Sometimes I scream with excitement and I go to all the members of my house to see it,” Claudia says about her successes. “Other times it’s just a feeling like “disappointment could be better” other times it just breaks or burns and then I just cry but it usually feels very satisfying.”

You can check out all of her creations on TikTok.

@nappancakes

Responder a @reyna100804santoyo siii🥞✨ díganle que me adopte 🥺 @ederbez #adoptiktoks #hijosadoptiktoks #parati #foryou #viral #fy #art #pancakeart

♬ Little Bitty Pretty One – Thurston Harris

With 350,000 followers and growing, it won’t be long until more people start to fully enjoy Claudia’s art. Her children can’t get enough of it and she is so excited to share it with the rest of the world.

READ: Spicy Food Lovers Have Reason To Celebrate As New Study Says Eating Chilies Could Be Secret To Longevity

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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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