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Access the Fitgurlmel app on your phone, TV, computer, and tablet. Plus, download workouts for offline use.
No-nonsense workouts.
No pseudo-science. We’re here for actual health-oriented results.
Learn how to eat without damaging your body, how to workout to get stronger, and how to make it all sustaintable — get the results you want and promote a strong and active lifestyle.
Join the Fitgurlmel community
Naomi H.
I feel so much stronger mentally and physically. So much happier, committed to this journey y'all!
Gosia
Love it. I finally started for the first time. It feels different. It's the real shit.
Amanda M.
I am so glad I found the fitgurl challenge. Mel is so awesome and motivating. I have never felt more confident about myself and my body. Mel, you are the best!
Esmeralda E.
Mel has definitely changed my life! I'm proud of my accomplishments, but I have more to do!
Alena K.
I'm so happy I came across your app over two months ago and I'm part of the most amazing and inspiring group of people on FBI! Your Macros class helped me to figure out my calorie intake. Overall I feel like the Fitgurlmel app took me to the next level with my workouts! Thank you millions!!!
Zindzi D.
I have come so far! After today's workout I saw Mel's Post and told my daughter to take some pics of me. She said "wow mommy you lost a lot of weight. You look so strong!" And I'm just getting started !!!!! Wowwwwwww
Jenna G.
I think it's possible that the bigger change is not in how I look but in how I feel. My energy level, my sleep, my thinking, my balance - everything feels better than I have in ages. I'm so grateful for the app and for Mel for coming up with something that doesn't feel insurmountable for a beginner.
Victoria O.
One day following one of your post I said to myself enough is enough I got to get myself together mentally and physically. I started the first 6-week challenge, completed the second challenge and now I'm doing the 10-week challenge. I've seen the physical changes but most of all I've seen the mental and emotional changes in myself and in my interaction with my family. I'm grateful for these programs and the realness that you give us, thank you.
Mandie G.
Thanks to Mel and her amazing workouts I have lost 8lbs and gained muscles I didn't know I had. After three children I knew I needed to get my body back on track and there workouts are exactly what I needed. I'm so proud of myself and the work I've done!
Summer P.
I feel so much better not only physically, but mentally as well. I've gained confidence and so much knowledge in the past 6 months thanks to you. I will continue my fitness journey and cannot wait to see what a year will look like. You've made me a better me, 26 has been the best year yet.
Martha H.
I started working out with Mel in January. I started at 167lb and am now 139 (almost 30lbs!!!!). I felt so trapped in my own body and I hated taking pictures or looking in the mirror. Mel's programs have helped me feel strong, confident, and love my body again.
Anavel C.
Today is finished the FitGurl Me 6-week program created by my beloved @fitgurlmel. Yes, Mel is fam but the reason I do her program it's because they are legit. No shortcuts, no lies. You gotta work super hard, period. Trust me, I know. I asked her for the secret so many times. Every time I ended up hearing how I should "lift heavier", "commit to a plan" and a bunch of stuff about macros and nutrition. I need to be honest, I feel empowered af! I was super committed on doing the program without skipping a day and I did it! I feel stronger, fast and beautiful.
Nadia A.
I am working hard to sculpt my body again. Therefore, I decided to join Melissa Alcantara's #HBHchallenge. Gave it my all and took FIRST PLACE. I am so proud of myself. I feel beautiful again. I love myself. It feels just right. Everyone has their own battles. We must fight. Believe in ourselves and support one another. It has been an honor to be part of #HBHchallenge thank you Melissa Alcantara. I will continue to fight. I AM A DREAMER, A FIGHTER, FIT GURL ME CHALLENGE here I come!!!
Nathalie Y.
I feel like the biggest contributor to success is feeling like you're doing it right and being held accountable. Mel is the BEST hype girl around. She's not going to sugar coat anything and she'll kick your ass in gear when you need it. She's exactly the coach I needed to push myself harder than I ever thought possible. Thank you will never be enough. The results speak for themselves. I am SO ready for the next challenge.
Lindsey L.
I needed a reset and was counting down days for Mel's app to come out. Her program has helped me in so many ways! I'm stronger and leaner than ever. I really feel like the thorough explanations of how to perform each exercise is what helped me most. Thank you for empowering women.
Nini B.
Melissa Alcantara has been like an angel for me in this journey to living a healthy and active/fit life. This community we have, all of you have helped me stay focused during week six of the last challenge. Weight loss always takes time especially when it's done right. Just keep going! We have a great tool and great coach here everyone and we have each other!
Adrian M.
Honestly thank you. Thank you for pushing me and keeping me going. I never thought I would get so much love and support from the group and I did. I've literally had more support from complete strangers then I never imagined. Thank you Mel for pushing me an Thank you to the Facebook group for all the motivation. I wouldn't have done it with you all. I'm here for it allany and every challenge you put forward. Thank you for the new body and energy to keep driving for my goals #hbhchallengeisnobullshit
Lisa D.
My fitness journey did not start like, we could have all planned it! At the height of my healthiest time in life I had a STROKE. At one point i had to learn how to walk again. Life has handed me my ass a few times but that's ok i will keep going and getting back on track. Working out, running and my food choices have helped me bounce back physically. I will never let the past define me it will only make me drive harder! I am today happy and healthy and ready to conquer this journey. I still have so many goals and adventures in my future! Never give up! "Do it because you can not because you have to"
Ana P.
Never quit. Never doubt. You can cry. You can scream or yell. And Mel says in her book, you can be mad, dissapointed, angry, sad, whatever... That's life. You feel all that. And you keep going forward. You keep moving. You don't stop. Never stop. There is a purpose and it's called life. I think Fitgurlmel felt me, somehow she did, that's why I won 3 place. And for me that's the price for that "if you can't do one more, then do three more". Thank you Mel for that & this & everything. I am so grateful For #hbhchallenge for this group of ppl here, for myself & life Now, let's do that three more! Love you all.
Tierra W.
After months of feeling like a victim to food and my body I finally decided to make a change. I did the first fit test and nearly puked haha! But I did it. I said to myself if I can get through today, I can get through tomorrow. And I did that every day for 6 weeks! I lost 14lbs while doing it! I found improvement not only in my body but in my mind. I haven't felt like that in years. I have so much to thank you for. Basically, your program helped me take my life back and break the toxic cycle I was in. I just wanted to thank you properly for taking care of you. Because you taking care of you, helped me take care of me.
Westley B.
Hi Me!! I really enjoyed your 6 week hot body at home challenge. It really got me going and jump started my journey to get back into shape. I enjoyed your videos and thorough explanations of how to do certain exercises. I feel like so many trainers rush through their exercise regime and don't slow down to explain the moves. I always believe in quality over quantity and that is truly what matters when working out! I've noticed some abdominal definition and butt definition too. So exciting! Thank you again for being such a wonderful inspiration!
Nora
I remember when I signed up for Mel's very first class, and I couldn't even make it through half of it, and now I do 2 work outs in a row! I wen't from barely moving to working out 4 times a week! I literally can't wait to wake up every day so I can start working out!!! Mel has changed my whole outlook on life; hwat a blessing she is! I'd like to thank yuo all from the bottom of my hear for sending me the very first email about the classes, because I was just at my wits end at that point.
Esmeralda
This challenge has been Amazing!!! These 12 weeks has challenge me out of my comfort zone. Not only did I see physical changes but also mental changes. Thank you Melissa for this challenge.
Jennifer G.
I loved this challenge! I'm so glad I was able to keep my promise to myself and finish! Looking back at my before pictures to after I already feel like a winner! Gained strength, endurance, and confidence! Thank you Mel!
Jennifer J.
This is the first challenge that I have stayed consistent with. I'm extremely happy with the results. At 45 years old, I see more muscle definition than my teen years. I love my new body!
Milina L.
I expected a buff mommy but got a lean queen 😀 And you know what? I'm in love! This challenge gave me everyday life structure. I'm better working with my time now, I value it more. And that is discipline for you! That's my takeout from the Thick N' Fit Challenge. Thank you Mel for this amazing experience ❤️ Who's next? 😉
I was sick & tired of being sick & tired.
I needed something sustainable. By the time I wanted to get fit I had a demanding job, a 1 year old, a husband, bad habits, and I couldn’t afford a personal trainer or nutritionist.
Sound familiar? Well, let me tell you — if I was able to accompish the seemingly impossible task of getting fit, so can YOU. And I’m here to help you do it! We’ll put in the work to get better together.
How to get started
Built Aesthetics 2.0
My signature training program.
12-week program: you will workout 5x a week for 45 minutes
Focus on weight-loss while building the foundation for aesthetic-strong muscles
Train like a beast and you will see serious lower body & ab gains.
FitGurl Me
When I started my fitness journey I didn’t have a mentor, trainer, experience working out, and there were no fitness experts to follow and learn from on social media. FitGurl Me was created out of a deep desire to be there for you.
My goal was to be your trainer, your motivator, your guide in this journey and for you to become a FitGurl through love, community, and hard work.
Build Your Booty
This is my signature training program.
10-week gym program, for all fitness levels
Build a solid foundation in our lower body to create aesthetic-strong muscles
Sweat it out with me & feel strong, empowered, and confident in your body & love the booty!
App Reviews
Frequently asked questions
How much does the app cost?
You can join my app and community for free for the first 7 days. After that, you'll pay $14.99/month or $99.99/year. That breaks down to just $0.49 a day or $0.28 a day. You get access to endless health content every day for less than a cup of coffee!
Will this app really give me everything I need to succeed for only $14.99/month?
YES! For the low price of $14.99/month or $99.99/year you'll receive everything you need to reach your goals (weight loss, strength training, bulk up, etc.). My app features workout programs and individual exercises that you can perform at home or at the gym. You also get nutrition guides and access to workouts from 200+ other top trainers.
What makes your app different? How do I know if it will work for me?
If you haven't had success with fitness apps in the past, you may be skeptical about whether or not this will work for you. But I guarantee you'll get the results you’re looking for and stay motivated to keep going. Why? Because I will be there with you every step of the way, giving you all the knowledge and expertise I’ve gathered over the years! My best advice is to give it a try!! Come do some training with me for a month, and I’ll prove to you that this is THE most interactive/consistent program you’ll ever follow.
I’m a beginner, will I be able to do your workouts?
My workouts are scalable to any fitness level. Plus, with easy-to-follow video instruction on each and every exercise, you’ll never be left wondering how to do a move!
Do I need to purchase equipment to workout with you?
All of my workouts will require basic gym equipment and weights. Several folks are able to complete the workouts with JUST dumbbells and barbells (no machines) but it depends on how comfortable you are finding substitute movements when a machine is programmed on the workout.
Do i need a gym membership?
A gym membership is highly recommended!!
I'm new to the app. Where do I start?
If you’re a beginner/ are looking for no equipment workouts:
Complete Hot Body at Home for 12-weeks.Follow my 365 Food Guide
If you’re intermediate to advanced and/or are looking for a home program with minimal equipment (resistance bands and dumbbells):
Complete FitGurl Me 10-weeksWatch the Macros Class series and track your macros
Follow the 365 Fit food guide for recipes, you may use the a la carte menu.
If you’re looking for an accelerated version:
Complete Hot Body at Home Intensive, followed by FitGurl Me 6-weeks.Watch the Macros Class series and track your macros
Follow the 365 Fit food guide to the T!
If you’re a beginner to advanced and/or are looking for a GYM program:
Complete Built Aesthetics 2.0Follow the 365 Food Guide
Watch the Macros Class series and track your macros for optimal results and/or reverse diet is needed.
Check out the Workout of the Week (WOW) for extra fun!
What else can I find in the app?
Workout of the Week (WOW):
My favorite workouts, posted weekly. My WOWs are not only fun, but also effective to lose weight, build nice muscles, improve your mobility and build strength.
Booty and Legs, Abs, and Full Body sections:
More workouts targeting specific parts of the body! You can also find 10-minute guided workouts that can be used standalone or as warmups for your heavier lifts.
Facebook Community:
The best place on earth is no longer Disney. My FB group is honestly amazeballs! Everyone there is respectful and supportive. Check it out, ask questions, and get inspired by each other.
Message Feature:
Talk to me directly! I review all messages and answer them daily. I receive tons of DM’s daily, so it’s impossible to answer. By using the Message feature on my app, I’m able to keep up with the influx since only people who are working out may message me :)
More Features:
-Whateva It’s Edible: Fun video recipes with your gurl Mel.
-Stretches and Recovery: Pre-and post- workout videos and tutorials.
-Mindfulness Manifesto: Mental wellness guide and tips.
-Pre and Post Natal Nutrition Tips
-Spotify Playlists: Listen to my favorite tunes while working out.
-Shop: Direct link to the fitgurlmel shop + exclusive discounts for the Fitgurlmel App users
Even more:
Exclusive access to my challenges and prizes, exclusive discounts for Fitgurlmel merch, giveaways, and events to come!
Live classes:
I’m about to launch a live event feature so that you can work out, do yoga, and talk to me in real-time and all within the app environment.
Is 20-30 minutes per day enough?
Consider rest intervals vs workload. When you lift, you’ve probably been incorporating longer rest periods. Although these workouts are 20-30 minutes long, the rest intervals are much shorter. In addition, your goal is to push the pace, reps, and weight (dumbbells and bands). If you’re not dead within the first 4 minutes, that means you need to move faster and lift heavier.
What program is best to lose weight?
You will lose weight with both. Please refer to the “I’m new to the app. Where do I start” section. More importantly, follow my 365 food guide and learn how to feed your body to achieve your goals with my macros class. Nutrition is super important to lose weight and keep it off in a HEALTHY and SUSTAINABLE way.
How can I lose 40 prounds in 60 days, like you did Mel?
HBH, followed by FitGurl ME and do the macros while following Mel’s good guide to the T and making sure you’re a solid 60lbs-100lbs overweight. You can’t lose 40lbs in 60 days if you are not at least 60lbs+ over the weight you should be at.
I can't follow along, I need more modifiers
The goal is to push yourself, within your limits, but always make it challenging so you can get the results you’re looking for. If you definitely can’t jump (I get this one a lot), then don’t jump, do the movement statically. If you can’t do push ups, do them with your knees on the floor. A modifier is an adjusted version of a move. You can adjust any movement this way. This being said, I do encourage everyone to try THEIR personal hardest.
The program is too fast / too slow for me
The same workout can feel too difficult or too easy depending on the person. Reality is, you make it what you want it to be. Not fast enough: Go can always go faster, continue through the breaks. Too fast/difficult: focus on your form, go slower if you have to but don’t stop. Within your limits but always challenge yourself so you can get the results you’re looking for.
What weight size should I use when doing the workouts?
Everyone has different strength levels. Pick the heaviest weight size that allows you to do the workout without losing your form, but push yourself. You should struggle to finish the last couple reps.
How do I substitute "exercise x"?
If you don't have a machine, perform a barbell, dumbbell or banded version of the exercise and simply focus on form, range of motion, and time under tension (move slower). When in doubt, if it's hard AF then you're doing the right thing. If it's easy, then you're doing the wrong thing.
I watched the macros class but I'm still not sure where to start?
Track your current food intake without modifying anything for ten days using my Fitness Pal (free app). Add the numbers and divide by 10. The result is your current average daily caloric intake. Now that you have your daily average caloric intake, replace your calories with unprocessed food. For example, if your daily average caloric intake turned out to be 1700 calories, your job is to eact 1700 daily calories coming ONLY from unprocessed food. I recommend following the 40% carbs, 30% protein and 30% fats to begin with. When in doubt about what food to eat, please check out my 365 Fit Food Guide. If your daily average caloric intake is lower than 1500 calories, please reverse diet to at least 1800 calories before you try to cut any calories from your diet. I explain how to effectively reverse diet on the Macros Class series. It’s a slow process, but fixing your metabolism will pay huge dividends when it comes to losing weight and gaining muscle mass.
If you need more individualized assistance with your macros, please contact info@fitgurlmel.com
If you need more individualized assistance with your macros, please contact info@fitgurlmel.com
I'm in a deficit, and can't lose weight?
Right off the bat “deficit”, “maintenance,” and “surplus” are all very open to current conditions since metabolic rates vary greatly from person to person. Even at a “deficit” eventually you’ll be at maintenance level if the “deficit” goes on for too long or is too low. This is why in bodybuilding they usually do “refeeds” periodically even during a show prep. Watch the macros class for guidance, and if you need further assistance, please email the following info to info@fitgurlmel.com: your weight, target weight, initial average intake before you started the deficit and your plan to bring the calories back up and to where.
How can I get rid of fat in a specific part of my body?
You can’t target fat specifically, but you can definitely lose weight and build an aesthetic body. The short answer is that you will need quite a bit of time and work, but it is doable. Watch my macros series on the app, and start 1) following macros and 2) eating according to my 365 Fit food guide. For workouts, please start with Hot Body at Home intensive, then you can proceed to do FitGurl ME, and finally switch over to gym workouts (Built Aesthetics 2.0, Workout of the Week, etc).
My body has never been the same after having kids, I feel tired and don't know what to do
Start with Hot Body at Home 12-week, and also follow my 365 food guide. Nutrition is super important to lose weight and stay healthy. Also watch my macros class on the app. It is a lot of info, but it will give you an understanding on how you can lose weight (and keep it off) sustainably with the proper nutrition. Finally, check out my fb group (lifestyle tab in the app). Everyone there is encouraging and respectful. Check it out. It doesn’t hurt to have some extra encouragement during this process :)
What weight size should I use when doing the workouts?
Everyone has different strength levels. Pick the heaviest weight size that allows you to do the workout without losing your form, but push yourself. You should struggle to finish the last couple reps.
How do I lower my body fat / do bodybuilding?
Start with checking out the macros class series and figuring out your maintain calories and making sure your metabolism is working well. For workouts, you need to be able to sustain a very work rate before messing with bodybuilding and achieving specific bf percentages. So, start with FitGurl ME 6 weeks and see if you can match me rep for rep. After that, switch over to Built Aesthetics 2.0. Your goal is to push the heaviest weight/resistance for the reps I assign on that program and sustain that output.
I'm interested in doing bodybuilding competitions, what can the app offer to me?
If you want to learn about macros and nutrition, especially about reverse diet which you would need to prepare for a bodybuilding competition—most people need years of training and nutrition just to even do bikini—then I recommend my app. You can also check out Built Aesthetics 2.0 which is a bodybuilding based program so the training would be covered there. If you want a show specific coach who can also find you posing classes and prepare for pre-show physique, please send me an email to info@fitgurlmel.com and I’ll do my best to put some names in front of you to talk to.
My wrists hurt when I'm in a plank positions. How do I modify it?
Don’t modify anything, just focus on form and move slower if you need to. You need time for your ligaments and tendons to develop, it’s not just the muscles.
I have Valgus knees, what type of exercises can I do?
Valgus knee is something that is not just about exercises, but about awareness and posture. Squats, deadlifts, and any exercise movements where you have to go up and down (change levels) are ideal to address the issue. That being said, your knees will cave in when you do any of those. You must counter this by starting by standing about wider than hips-width apart, toes pointing slightly outward, and knees rotated outward as well. Focus on activating your adductors and preventing your knees from wobbling. Finally focus on having your head, back, and hips aligned straight as you move up and down. Give it tons of work and tons of time.
Do you have any workouts for women with Diatasis Recti?
Diestasis recti is a gap between the ab muscles that happens usually during pregnancy. If you are around 35 years old and/or gain quite a bit of weight during pregnancy, these are factors that greatly contribute to developing diastasis. Working out is an effective way to strengthen those muscles, but keep in mind that you will need quite a bit of time and work.
Not sure where to start?
1) Watch my macros class and start tracking your macros.
2) Follow my 365 Food Guide.
3) For workouts start with Hot Body at Home followed by FitGurl ME. Then switch to the gym workouts!
If you’re feeling discomfort during training, that’s ok and normal. If you’re feeling pain, that’s different and would require a doctor to look at. Everything in between, you got to workout
Do you know a fitness trainer who makes workouts for expecting mothers?
Yes, me!
You can do hiit, you can lift weights, you can do almost anything as long as it doesn’t involve jumping once your belly gets too heavy for that. The myth that you can’t workout during pregnancy has been debunked ages ago.
Start Hot Body at Home and/or FitGurl ME. Skip the plyo exercises and simply do them statically. Don’t skip the weights.
I also have a 365 Fit fit food guide to help you with eating well during pregnancy and avoid unneeded weight gain.
I have a herniated disk, can I do any of the programs?
Herniated disk is a bit of a fucked up injury. 1) if you work out and do physical stuff, it’ll inflame it and make it feel worse, and 2) if you don’t work out and do physical stuff it’ll get worse, you’ll become weaker, and it won’t end well.
You see, there is no scenario where you don’t feel pain or potentially throw out your back and be out for a week or so. You need to learn to move in mechanically correct patterns aka having good form. If you start with Hot Body at Home is your best shot. Take your time, watch how I move, listen to my cues, and get that back strong af. I’ve had clients with your injury before and usually it takes 2-3 years of consistent work for the muscles to be strong enough to basically do everything and hold you in point with minor discomfort or 0 discomfort. Surgery hardly ever fixes this.
How do I get rid of loose skin?
Umm it’s difficult to answer this question without knowing how much weight you gained, how much you have lost and how long it’s taken. Generally speaking the skin is very flexible and goes back to place over time. But over time can be years, depending on the weight loss. Even when it goes back however, there may be stretch marks and things of that nature. I’d get to your ideal weight if I were you, then get those muscles nice and strong, drink water and eat healthy food. I recommend you start with Hot Body at Home 12-weeks followed by my FitGurl ME program. Consistency over time is the key to improvement.