Chances are you want to start getting in shape for the summer but are anxious about going to the gym during the pandemic. We’re with you. Not everyone is going to feel comfortable attending a fitness center at this time— and neither are we! However, it shouldn’t stop you from working towards your fitness goals. If you don’t know where to start, celebrity trainer Rodrigo Garduño is here to help. Since the start of the pandemic, the fitness guru has been helping millions maintain a healthy lifestyle from the comfort of their homes. Garduño, trains Latinx stars such as Alex Rodriguez, Juanes, and Adriana Lima. He uses his professional soccer career and training program, 54D, to bring viewers the best at-home workouts using minimal equipment and relying mostly on bodyweight. Here’s how you can train with him too.

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Coronavirus forced millions of people across the country to work remotely due to their companies’ mandatory work-from-home policies. Understanding how important it was to take care of your mental well-being during the lockdown, the Mexican-born trainer decided to film and share fun exercise videos on social media. “It all started as an initiative to help people during uncertain times and also as a way of making being home less of a burden,” he shared with LatinaWatch. Since then, his videos have garnered millions of views and grown a massive following of individuals looking to stay on top of their physical and mental health. “Our movement quickly became a vehicle of hope for millions of people around the world, growing into a huge audience that kept getting more powerful every day,” he said, adding, “I feel really blessed for having been able to contribute to improving people’s lives with a platform we created that ended up helping so many, providing the tools to keep our family healthy on a mental and a physical level.”

The fitness guru continues to share his fitness video with his millions of followers on Instagram —many of which have gone through massive weight loss transformation without stepping foot at a gym. “It is so rewarding when you realize that all of the efforts we have made, the level of discipline and dedication that we have encouraged people to sustain and all the time that we have invested without expecting anything in return has made a big impact on people’s lives. When you hear people’s stories, that’s the moment when everything makes sense. Being able to change people’s lives is something invaluable to us, providing them the tools needed to be able to overcome some of life’s challenges in really difficult times of uncertainty. Our daily IG Lives became a human-empowerment force, we showed the world every day that giving up was not an option,” Rodrigo shared.

Of course, everyone’s fitness journey is going to look a bit different. Women with polycystic ovary syndrome (PCOS) may find that losing weight is a little more challenging, but Garduño explains it’s all about making adjustments. “It is estimated that around 80% of women with hormonal disorders such as PCOS suffer from insulin resistance, among other things. This leads to having a larger than usual appetite and a tendency to crave foods high in sugar and fat. Therefore, it is really important to avoid eating too many carbohydrates, fats, and sugars and replace these with protein and green vegetables with no starch,” he shared.

Rodrigo added, “Remember that Omega 3 will always be a great ally for women with hormonal disorders. When it comes to fitness, I recommend having a routine that mixes aerobic and anaerobic high-intensity exercises for short periods of time, such as 54D. This will help you improve your insulin sensitivity for as long as 16 hours after doing the workout. Besides, exercise helps with overall weight loss, training on a daily basis for at least 30 minutes is a must for women suffering from this type of condition.”

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When it comes to the food the fitness coach eats himself, Rodrigo tries to still enjoy the Latin dishes he grew up with. “I love incorporating a variety of my favorite Latin dishes into my daily diet… Some of my favorites are fish ceviche made with red snapper or sea bass, sliced in cubes, and prepared with lemon, onion, and a spicy sauce. Shrimp aguachile is another top choice, as well as fish tacos in a lettuce wrap replacing the tortilla, mixed with avocado. As a general rule, I try to use lean protein such as white fish, which is not only a Mexican staple but also a natural fat burner, acting as a thermogenic agent,” he shared. Like Rodrigo, eating a healthy diet is not about having strict limitations or depriving yourself of the foods you love. It’s about making modifications to make your favorite dishes healthier. If a dish calls for rice, substitute with something like cauliflower rice for less carb intake.