Worried about getting back into the gym post lockdown? Worry no more, Instagram fitness star Krissy Cela reveals 10 back to the gym tips
If you haven’t yet heard of global fitness sensation Krissy Cela, you need to get to know.
Not only is her Instagram full of real life transformations and badass workouts, but she is also one of the most down to earth women in the fitness industry.
With a no-filter and no-nonsense approach to everything from fitness to her skin troubles and everyday lifestyle issues, 25-year-old Krissy Cela is an inspiration to all who follow her.
Speaking of Instagram followers, Krissy has amassed a whopping 2.2 million, gaining 300,000 of those over the lockdown period alone.
With simple to follow Instagram workouts and a fitness app that has inspired thousands, it’s no wonder Krissy Cela has become something of a fitness sensation.
Not only does Krissy look incredible (I mean talk about #bodygoals) she also seriously knows her stuff. That’s why we asked her for some advice on getting back into the gym post lockdown.
We don’t know about you, but after three months away from the gym and a few too many pounds gained, we were all ears to hear the advice Krissy had to offer.
Here are 10 back to the gym tips from Krissy Cela…
#1 Don’t be so hard on yourself – think positive
Lockdown has been hard for so many reasons, especially if you’ve struggled with work and a lack of space – we’ve all been in a similar boat.
Now that things are opening up, use this as an opportunity to make fitness a part of your routine – see this return to normalcy as a positive thing to really get you back into action.
#2 Don’t compare yourself to others at the gym
Don’t worry about other people when you’re at the gym. Everyone is probably in the same boat and remember we’re all in this together.
Look at it this way – you’re doing something for yourself to make yourself feel better, and so are they. The gym is a place of support and somewhere where you can get the help and confidence you need, you shouldn’t feel afraid of going there.
you’re doing something for yourself to make yourself feel better
I bet as soon as you find yourself smashing a workout in the gym, you’ll forget everything around you and you won’t want to leave.
If it helps, go with a friend (socially distanced of course) or book into a class. I’m sure every gym has taken the safety precautions they need to make you feel as comfortable as possible.
#3 Do NOT skip a warm up and focus on your form
Always warm up, whether that be by doing a bit of steady state cardio (walk on the treadmill or cross trainer) or some mobility work, make sure your muscles are warm and your blood is pumping, ready for you to start the main part of your workout.
Also, I cannot emphasise enough how important form and technique are when it comes to preventing injury. Either ask a trainer at the gym to show you or check your form in the mirror – it is key to preventing injury.
Make sure you engage the appropriate muscles and more than anything core strength is really important to prevent back pain too, which is where a lot of us experience discomfort when we workout at the gym.
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✅ SQUAT 101 WITH KRISSY & @toneandsculptapp What video would you like next? You loved my deadlift tips 101 session last week so here’s another one for you! SQUATS! It really doesn’t need to be complicated and we can smash it together. I love keeping fitness simple, that’s the whole point! So I truly hope this helps. TOP TIPS: 1️⃣ KEEP YOUR BACK STRAIGHT: Your neck and spine should all be in alignment and straight, think about it this way everything is connected so if you look up you’ll strain your neck! Keep it neutral 2️⃣ PUSH YOUR KNEES OUT: Avoid your knees from caving in by pushing them out. I love externally rotating my feet slightly outwards this really helps. I would recommend working on your abductors (banded crabs are great) 3️⃣ CHEST UPRIGHT: Notice how my chest is upright at all times, it almost looks like im proud and that’s exactly what your aim is! Keep it up. 4️⃣ AVOID THE MYTHS: This is my fav tip…. Its OKAY if your knees go over your toes its IMPORTANT that your knee is in ALIGNMENT with your toes! Everybody’s ankle mobility is different so that’s why sometimes our knees will go over our toes slightly so do not panic. Focus on alignment over everything. I hope these tips helped let me know in the comments below! Remember ALL Tone & Sculpt App exercises provide full video demos and written method descriptions to help you along your fitness journey. I got you my girl❗️
#3 Ease yourself back into weight training
It would be in your best interest to ease yourself back in and get used to the equipment week on week, instead of grabbing all the equipment straight away.
Some gyms might also have limited the amount of equipment you can use, in line with social distancing guidelines, so it’s best to have an alternative body weight workout just in case.
You can build up your strength, correct your form and perfect your technique as you ease yourself back into using more equipment – it won’t feel so overwhelming either and you’ll still get a really great workout in.
People often ask me, ‘how much should I be lifting?’ The truth is, it all depends on the individual and their strength and how long it’s been since they last trained using weights.
I would start by using moderate weights where you can aim for around eight to ten repetitions
Ultimately you know your body best, but as a guide I would start by using moderate weights where you can aim for around eight to ten repetitions, rather than weights that are too heavy where you can only manage a couple of repetitions.
The weight should challenge you, but you should also be able to do around three sets of 12 reps for each exercise.
More than anything though, make sure you practice technique and form and get comfortable with the weight before you reach for heavier ones.
My Back to Action guide that features on the Tone & Sculpt app eases you back into strength workouts by helping you focus on specific pieces of equipment each week, for example the first couple of weeks focus on a dumbbell and a barbell, rather than loads of different equipment.
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PUSH EACH OTHER! TAG YOUR WORKOUT BUDDY👯♀️ TO MOTIVATE THEM Yesterday I took myself and @_misslouise through a @toneandsculptapp workout! ⭐️We both wasn’t really feeling it! I felt tired from shooting all morning and she felt tired from work and a bad nights sleep. In life things will happen that will “drain” your energy…. things like traffic, an argument, long days at work. But you have to understand that motivation will come and go and you cannot rely on it! What you should rely on is HABIT & CONSISTENCY. I am defo not motivated every day to train but I do it because I’ve imbedded it into my life. It’s a lifestyle…. hence why I always bang on about it. On days you feel a little slumped I encourage you to train with a friend, family, partner. FaceTime, meet up and push each other! We smashed a @toneandsculptapp workout gained a star ⭐️ and felt super proud after!
#4 Aim for 30 minuets of exercise, four times a week (it’s totally doable)
The NHS guidelines are 150 minutes per week and I think it is possible to ease ourselves back in with a variety of moderate to vigorous exercise.
I would aim for at least 30 to 40 minutes, four times a week – try making two to three of these workouts strength training workouts and the others cardio based.
NHS guidelines are 150 minutes per week
On a rest day, I would still try and get some movement in through a yoga class, mobility work or a nice long walk.
#6 Remember to eat in order to fuel your body
If you are getting back into training with weights, remember that weight training puts a lot of stress on your muscles and therefore you require a considerable amount of energy (from carbohydrates and stored fat in the body) to fuel your workouts.
A strength training workout does require a lot of energy from your body, as does a HIIT workout. But it all comes down to what you are eating too.
So, if you are looking to burn calories and fat, make sure you are following a balanced diet alongside your strength training and HIIT training.
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To the younger krissy….. one day you’ll order two pizzas because you’re a libra and indecisive and you won’t feel guilty about it… just pure joy and freedom. Repeat after me… FOOD. IS. NOT. THE. ENEMY AND To all my Tone & Sculpt Queens… be consistent, think long term and I will never be the trainer to tell you that you can’t have pizza again. 💙
#7 Follow a plan
Many people need a structured plan in order to stay motivated and focused at the gym. It’s also best to follow a plan if you are looking to build strength safely or lose weight sustainably.
Plus, having a plan to follow will also keep you consistent as it provides you with a goal to work towards, enabling you to gradually build your strength back up rather than throwing yourself in at the deep end.
The Back to Action guide is specifically designed for this and by the end of the 8-week programme, you’ll have your strength and confidence back in no time!
This plan is everything you need if you’re starting your workout journey and want to build strength or if you are returning to the gym post lockdown.
Each week is focused on only a few bits of equipment, that way you won’t feel overwhelmed
The workouts are totally manageable too, and last between 45 minutes to an hour at most, which is perfect timing as you ease your way back into strength training.
Each week is focused on only a few bits of equipment, that way you won’t feel overwhelmed or need to wander around the gym looking for equipment, but instead focus on your exercises safely in one corner of the gym.
There are four workouts a week to complete focusing on lower body, upper body, full body and abs and cardio to begin with and then you’ll move onto target area workouts.
Each week builds upon your strength and stamina and within a couple of months, you’ll be feeling just as strong if not stronger than you were before lockdown.
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BACK TO ACTION Who remembers all those stories of me trialing and testing out workouts?👀 This has been months and months in the making and I can FINALLY ANNOUNCE THAT I HAVE ADDED A BRAND NEW 8 WEEK GUIDE ON @TONEANDSCULPTAPP ❗️❗️….. welcome to BACK TO ACTION. I know not everyones gyms are open but trust me when I say this will BE PERFECT FOR YOU whenever you are ready. Let me tell you why. Firstly there is a 20% ❗️off sale on all @toneandsculptapp subscriptions right for the next 48 Hours⭐️ so if that doesn’t get you excited to try something new I don’t know what will. Link in bio for discount Secondly let me break down the guide to you: ⭐️BREIF: Ive designed this 8 week challenge to help you get back to the gym in the most safety and effective way possible. Each week will be different but will still keep the staples consistent. I will NOT be throwing a bunch of machines your way all at once we will ease into everything together. This is for absolutely everyone ⭐️DURATION: 8 Weeks LEVEL: For all ⭐️SPLIT: the first 4 weeks will require you to train 4 days a week: Upper, Lower, Full, Abs & Cardio the final 4 weeks we bump it up to 5 days a week: Pull, Push, Quads & Calves, Glutes & Hammier, Full Body. ⭐️ONCE COMPLETE: If you complete this 8 week guide I strongly recommend starting the advanced gym guide on Tone & Sculpt WHOS EXCITED!!!!
#8 Routine is good for us
People seem to think a routine makes you inflexible, I think the opposite.
Whenever I find myself lacking in motivation, I always remember that my routine actually gives me more free time and headspace.
See, if I know what I’m doing and when I’m doing it, it makes me so much more active throughout the week and if I ever need to change something, or reschedule a workout I can easily, because I know exactly what my week is going to look like.
my routine actually gives me more free time
If I have all of my ‘to dos’ organised, including my food and workouts, I feel so much more relaxed and stress-free.
You are your own motivation and always remember how good you feel after a workout or after getting everything ticked off your list – it’s an awesome feeling and one that makes me so happy.
Other than that, it is literally discipline, healthy habits and consistency. I always keep in mind that my routine is good for me and it’s how I get the best results.
#9 Incorporate healthy habits into your every day routine
When it comes to sticking to healthy habits, you need to look at the habit like it is a normal part of your day and accept it as a part of your day.
you need to look at the habit like it is a normal part of your day
It takes time to form a habit, so I recommend scheduling things into your calendar and making sure your lifestyle and environment encourage you to stick to your healthy habits.
For example start with these:
- Meal prep on a Sunday
- Pack your bag the night before work every day
- Sett reminders on your phone
- Book your gym classes or workouts in advance
- Go to the gym on the way home from work or get it out the way first thing in the morning.
The first few healthy habits should definitely be having a definitive workout plan scheduled into a calendar and meal prep on a Sunday – once you’ve sorted both of these, you’re set for the week.
#10 Working out at home is fine too
If you truly feel confident going back to the gym just yet, then don’t. If lockdown has taught us anything, it’s that we can work out anywhere, anytime, no excuses. It’s totally up to you, as long as you are getting a workout in.
Although the Back to Action guide is tailored to the gym, it’s great as there are alternatives for all the exercises and you will probably have some of the equipment outside the gym too.
You can also pre-order (release January 2021) Krissy Cela’s new book, Do This for You: How to Be a Strong Woman from the Inside Out on Amazon.