In her latest social media post, Kim Kardashian shared a snapshot of "self-reflection," in a truly shiny swimsuit. Her journey towards self-reflection and confidence was once guided by the wisdom of her former trainer, Melissa Alcantara. From savoring nutritious Dominican dishes to embracing weight training and cardio, Alcantara's approach emphasizes holistic health. Hydration, consistency, and intermittent fasting are also key components of her regimen, enhancing physical vitality and mental clarity. Unveil the insights that have empowered Kardashian's holistic well-being journey in collaboration with Alcantara.
With her Dominican heritage, Alcantara grew up eating authentic healthy cuisine. She enjoys dishes with chicken, rice, beans, eggs, fish and vegetables. Chicken offers lean protein, supporting muscle health and immune function. Wholesome rice and beans provide complex carbohydrates for sustained energy and fiber for digestive wellness. Eggs contribute high-quality protein and essential nutrients like choline for brain health. Fish, a source of omega-3 fatty acids, promotes heart and cognitive well-being. Additionally, an array of vibrant vegetables infuses her diet with vitamins, minerals, and antioxidants, bolstering overall health.
Alcantara does weight training and cardio. She gets about 10,000 steps in a day. Strength training can help manage or lose weight, and it can increase metabolism to help you burn more calories, the Mayo Clinic said. Strength training enhances muscle mass, metabolism, and bone density, aiding weight management and reducing the risk of chronic conditions. It fosters functional fitness, promoting ease in daily activities. Walking 10,000 steps a day amplifies cardiovascular health, aids weight loss, and enhances mood by releasing endorphins. This attainable goal also reduces sedentary time, improving overall longevity.
Alcantara drinks about a gallon of water each day for her skin and health. Drinking enough water is important to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, keep organs functioning properly and to improve sleep quality, cognition and mood, according to Harvard University's T.H. Chan School of Public Health.
Alcantara advises sticking to it and being patient for about a year. Regular physical activity can improve muscle strength and boost endurance, according to the Mayo Clinic.
Alcantara eats three or four meals a day between the hours of 12 p.m. and 9 p.m. She fasts for about 15 hours in a 24-hour period. Research shows that intermittent fasting is a way to manage weight and to prevent or reverse some forms of disease, according to Johns Hopkins Medicine.
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