After a long invierno, you’re probably itching to get back to the fresh air for your exercise routine. But until the lingering cold weather comes to an end, get the same exercise results with these at-home tips from certified personal trainer Yarixa Ferrao (Coach Yari), who has been featured in numerous media outlets, including MTV’s “I Used to Be Fat.”

Exercise That Gets Results

“Exercise is the key to more energy in our day, de-stressing our lives, and shifting pent-up energy so we can be happier,” says Ferrao. Think of your body this way when choosing how often to exercise. For fit, toned and healthy bodies, Ferrao suggests exercising five times a week with a 30- to 45-minute workout that includes a warm-up, cool down and mobility exercises. Two days a week can be active rest such as going to the mall, the beach or on a hike with your family.

At-home Cardio

For weight loss and fat loss purposes, it’s important to challenge your body. Instead of traditional cardio, such as 30 minutes on the treadmill, try a two minute routine that can be repeated three times, with about one minute in-between. Increase intensity each time to build lean muscle. “The principle called P.A.C.E (progressively accelerating cardiopulmonary exertion) accelerates your heart and expands your lungs so you are really panting at the end of the two minutes, and especially the last set,” says Ferrao. “This will burn calories during and after.” To start:

1. 30 seconds of jogging in place

2. 30 seconds of punching in place with an open stance

3. 30 seconds of jumping jacks

4. 30 seconds of speed squats or squat jumps

5. Increase intensity with each set

At-home Strength Training                     

Ferrao shares an all-in-one back and cardio workout, which emphasizes the important back muscles that are often neglected.

1. Holding weights of five to 10 pounds in each hand, place your feet so they are aligned with your shoulders.

2. Bend over, and bring the weights up and in toward your hips, squeezing in the center of your back.

3. Set should be 10 to 15 reps.

4. Follow with high knee jump roping, 50 to 100 jumps.

For more strength training exercises, check out Ferrao’s how-to video.

CKD LC

For many working toward weight-loss goals, choosing sugar-free foods and drinks would seem right. But did you know that anything labeled “diet” is loaded with artificial sweeteners, which have the potential to do more harm than good? “The only benefit to ‘sugar-free’ food is if it is really devoid of both sugar and artificial sugar,” says Dr. Zina Kroner, who practices at Advanced Medicine of New York, PLLC. Here, why sugar-free shouldn’t be a staple in any diet.

A Dangerous Diet Tool: Reaching for a diet soda or sugar-free cookie can actually have the opposite effect when you’re trying to lose weight. “One will gain weight on artificial sugars made in a lab, as they can worsen insulin resistance,” says Dr. Kroner. Insulin resistance can contribute to serious health concerns, including obesity.

Health Issues: Aspartame, which contains the toxins phenylalanine and aspartic acid, has been linked to side effects such as headaches, migraines, dizziness, depression and visual changes, says Dr. Kroner. For Latinas with diabetes, which is on the incline, sugar substitutes can worsen the disease. “Phenylalanine and aspartic acid have been shown to stimulate the release of insulin and leptin, leading to insulin resistance and worsening of blood sugar control,” says Dr. Kroner. “With diabetes, the goal is to improve insulin sensitivity.”

Alternate Options: If you’re still looking for a secret ingredient for weight loss, Dr. Kroner recommends stevia, a plant that has been around for 1,500 years and is considered the safest sugar alternative. Stevia can be used to sweeten recipes such as hot cocoa, banana bread and chocolate chip cookies -- without harmful side effects. Or, try foods made with healthier sweet ingredients such as Greek yogurt, applesauce or honey. For soda junkies out there, the safer alternative is regular -- in moderation. Or, try flavored water or flavored seltzer for a sweet, carbonated kick.

Keeping your cocina stocked with fresh foods is a great way to ensure a healthy diet for la familia. But a big shopping trip can become messy if you forget what you bought. Avoid wasting comida and dinero by properly storing all your food items, with tips from the National Center for Home Food Preservation.

Food Storage Made Easy

A stocked refrigerator can be a blessing, but “it’s a good idea for people to think about air flow and make sure they can see that air will be able to circulate,” says Kasey Christian, a spokesperson with the NCHFP team. Avoid overcrowding by cleaning out the refrigerator regularly. A full freezer, on the other hand, is more energy efficient than a partially filled one. To stay organized, Christian recommends keeping a list of what you put in and when it was packaged. When shopping, note “sell by” and “use by” dates.

Storing Hierbas: Dried herbs and spices should be stored in airtight containers, in a dry space away from heat or light (think: clean cupboard). Herbs stored in the cupboard can be kept for one to two years, according to the University of Georgia Cooperative Extension.

Fresh herbs require more maintenance to last. Herbs such as basil and cilantro can be stored for up to a week on a table or countertop, in a glass with about one inch of water. Be sure to trim the ends before placing in the glass. Herbs can also be wrapped in a moist paper towel and stored in a re-sealable bag. Different herbs need different levels of moisture: cilantro and parsley need more, while herbs such as rosemary and thyme need less.

Storing Verduras: Most fresh vegetables should be stored in the refrigerator or freezer within an hour of purchasing at the grocery store, with the exception of veggies such as sweet potato, tomatoes and onions. Colorado State University provides the following guidelines for storing commonly consumed vegetables in the refrigerator.

• Corn and mushrooms - Up to two days
• Green beans, broccoli, brussel sprouts, lettuce and peppers - Up to one week in the refrigerator
• Carrots - Up to two weeks in the refrigerator

Storing Fruta: Most fruits can be stored in the refrigerator or freezer, with the exception of apples, avocados and bananas. Peaches, nectarines, pears and plums should ripen at room temperature before refrigerating. Check all fruit before refrigerating to make sure there isn’t any mold (or remove any moldy pieces) to prevent spreading.

• Berries such as blueberries, blackberries and strawberries - Up to two days
• Green and red grapes, peaches and pears once ripe: Up to five days
• Cut melons such as cantaloupe and honeydew - Up to one week
• Citrus fruits, such as oranges and grapefruit - Up to three weeks

Storing Carnes: Meats are the most important food to refrigerate or freeze immediately after purchasing: They should never be left out for more than 1-2 two hours. When storing meat in the freezer for longer than two weeks, take it out of its original packaging and store in a freezer storage bag.

• Chops (lamb, pork, veal) - Up to four days refrigerated; up to six months in freezer
• Ground meat - Up to two days refrigerated; up to four months in freezer
• Steak - Up to four days refrigerated; up to one year in freezer
• Lunch meats - Up to four days refrigerated; up to two months in freezer
• Cooked meats - Up to four days refrigerated; up to three months in freezer
• Chicken and turkey - Up to two days refrigerated; up to one year in freezer

When it comes to ejercicio, las comidas you eat before and after a workout can maximize the results of your exercise routine. Coach Yarixa Ferrao, a certified personal trainer who has appeared on MTV’s I Used to Be Fat, tells Las Fabulosas how to get the best workout results from your food.

Your Morning Workout

Pre-Workout Food: Consuming protein before workouts has many benefits. “Amino acids, which make up protein, repair and recover muscle for muscle gain. And muscle gain means burning fat,” says Ferrao. Protein will also help keep you full for longer while burning more fat and increasing lean body mass. For faster fat loss, Ferrao recommends starting with a cup of green tea or an organic, grass-fed whey protein shake, 10-30 minutes prior to working out.

Post-Workout Food: For a filling morning protein kick, consume one or two hardboiled eggs or eggs over easy. If your body is craving more, a fuller breakfast can also include healthy oatmeal and fruit. “Body awareness is key, so go with what it craves,” says Ferrao.

Your Afternoon Workout

Pre-Workout Food: Performance-wise, your body will usually work best with a quick energy-boosting carbohydrate such as rice, a muscle-building protein such as chicken, and a little fat like coconut oil or an avocado slice two hours prior to a workout, says Ferrao.

Other combination meals include a protein shake with a can of wild tuna and garlic spread; asparagus wrapped with ham slices; and corn or rice cakes with almond butter or ham slices.

Post-Workout Food: “You don’t need to eat the minute you stop working out,” says Ferrao. “Wait until your body signals hunger and is ready to receive nutrients.” After your workout, Ferrao recommends another protein shake combined with almond milk or coconut water. You can also add some berries or almond butter for a more filling drink. “For weight loss and to drop body fat while gaining lean muscle, eat foods that energize you during the day without depleting or taking away energy at night, at least two hours prior to bed time,” says Ferrao. This can include a protein, veggie and a carbohydrate such as rice or potatoes. “This allows the body to be hormonally balanced and in sync with your daily activities.”