Kim Kardashian’s Trainer Shares the Star’s 'Bodybuilding' Diet and Exercise Routine: 'She’s a Workhorse!'

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Melissa Alcantara remembers the May phone call from the production team of Keeping up with the Kardashians.

“They were like, ‘Are you available to train Kim on Monday?’” the former bodybuilder tells PEOPLE. “I was like, ‘Of course I’m available!’ And it went from there.”

Within days, Alcantara met Kardashian and the pair hit it off. Soon Alcantara was relocating to Los Angeles where she began training Kardashian full time, putting the reality star on a weight training program and a diet of healthy whole foods.

“Kim told me, ‘I love my body. I love the way it looks and I love my hips,’” says Alcantara. “She just wanted more muscle. She wanted bigger hamstrings, which accentuates the entire leg. And she wants those cut arms and abs!”

These days Alcantara heads to Kim’s home six days a week at 6 a.m. for workouts focusing on specific body parts: shoulders, biceps/triceps, and chest/back, as well as three days devoted to legs. They also do cardio — either short bursts of high intensity, or longer, low-intensity walks.

“She loves and hates leg days,” says Alcantara. “But she’s committed! She knows what it takes, but it’s also really grueling. It’s heavy, it’s killer, but she’ll be like, ‘Alright, let’s do it!’ She’s a workhorse.”

Adds the trainer: “Kim has been getting some really nice results, like with her triceps! She can’t believe how much has changed over the last few months. And when you’re in this deep, it’s hard to go back. She just keeps it up. She’s focused and she has a goal in mind.”

Kardashian and Alcantara also bonded over the challenge of post-baby bodies.

“When we met, Kim told me she’s tired of doing little diets,” says Alcantara, who reveals that she gained 70 lbs. when pregnant with her daughter Isabella, now 6. The trainer was inspired by Insanity, created by powerhouse fitness instructor Shaun T. — she even starred in his videos — and became committed to a balanced meal plan to get herself healthy. “I lost 40 lbs. after 60 days,” she says. “That program set something off for me.”

Says Alcantara of Kardashian, mom to 2-year-old Saint and 4-year-old North: “She didn’t want to be skinny. She wanted to have muscle and feel strong. And she wanted to find something she can do for the rest of her life. I totally understood where she was coming from.”

When it comes to nutrition, Alcantara works with Kardashian’s team of chefs, sending recipes and meal plans to ensure that the star is eating a balanced amount of proteins, carbohydrates and fats.

A typical day might feature Alcantara’s blueberry oatmeal pancakes for breakfast (“Kim loves them!”); chicken, sweet potatoes and veggies for lunch; and fish and veggies for dinner. “Kim told me the other day, ‘This is the most vegetables I’ve ever eaten!’ ”

Processed foods are off-limits, so no crackers or cookies. Says Alcantara: “I want her to eat real food that’s cooked every day. Most likely if it comes out of a box, it’s not going to be good for you. She’s eating well and she feels good.”

And even though she indulges in the occasional piece of banana bread for a treat, Kardashian is mostly sticking to her healthy regimen. Says Alcantara: “Recently she told me she had some fries that were really greasy and it made her stomach feel bad because she wasn’t used to it. Which is great because after that, you’re less likely to go for those foods!”

And when it comes to getting — and staying — healthy, Kardashian is showing off more than her fit body. “Her kids watch her work out a lot of the time,” says Alcantara. “They see her struggle and they watch her work. I’m sure that will pass down to them. And that’s a really cool thing.”

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Life Time Gyms Ban Cable News from Their Televisions After 'Many Member Requests'

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Life Time, a national gym chain, has removed cable news channels from the televisions in all of their 130 locations.

The company announced on Jan. 4 that they would no longer have CNN, FOX or MSNBC available on the large televisions in the cardio and fitness areas, as part of their “desire to uphold a positive, healthy way of life environment,” a spokesperson tells PEOPLE.

Life Time says the change came after “many member requests over time.”

“We made the decision to remove cable news channels from the large TV screens in the cardio and fitness floor areas at the start of 2018,” they explained in a statement. “This was based on many member requests received over time across...

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This Is the Best Time to Go to the Gym to Beat the New Year Crowd

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If you're an avid gym-goer, you already know the January influx of resolution-ers can put a major cramp in your exercise schedule. Overcrowding, long waits for equipment, and poor gym etiquette from other visitors can make even the most driven fitness fan want to skip a workout. 

Luckily, there's a way to dodge new member rush hour and rediscover your gym zen. We reached out to personal trainers and fitness center staffers to find out the best time to go to the gym, plus their other tips for keeping your exercise game strong despite the crowds.

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Get an early start

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What It’s Really Like to Be a Plus-Size Woman at the Gym—and Why Losing Weight Isn’t My Goal

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Before the confetti is even swept up and as hangovers are still being nursed, many of us solemnly resolve to do things differently in the new year—which often means spending more time at the gym. Trying anything new is intimidating, but when you walk through the world in a larger body, stepping out of your comfort zone can make you feel especially self-conscious.

That's even more true at the gym, where plus-size people often face self-imposed shame about working out. The reality of gym culture is rarely one of self-acceptance; going to the gym implies a need to change.

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How to Keep Up with Kim Kardashian in the Gym: Her Trainer Reveals Best Motivational Tips

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Fans recently learned about Kim Kardashian West‘s diet on Keeping Up with the Kardashian, and now the reality star is sharing her trainer’s tips to stick with a consistent workout regimen.

Thanks to her trainer, Melissa Alcantara, the soon-to-be mother of three, 37, stays motivated in the gym and staying fit. “With the start of a new year, it’s great how many people (myself included!) want to step up their workout game,” Kardashian West said on her app and website Monday.

“Sometimes it can be hard to stick to a routine – especially if you indulged over the holidays. For staying motivated, my trainer Melissa is so helpful. She keeps me focused and feeling good about the progress...

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This One Exercise Helps You Become a Better Runner

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As good as running is for your health, it can come with some unpleasant side effects, from shin splints to chronic low back pain.

But for back pain, at least, researchers at Ohio State University’s Wexner Medical Center may have a one-step solution: Strengthen your deep core.

In a new study published in the Journal of Biomechanics, the researchers examined the way athletes’ bones and muscles interact when they run. They scaled a generic computer model of the human body to match a person’s height and weight measurements, then used motion detection technology and force-measuring floor plates to monitor every element of the person’s stride as they ran.

Then, working under the assumption that the...

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