9 Workout Tips You Can Steal From This Bachelor Contestant

It's tradition for there to be at least one fitness professional scattered amongst the batch of Bachelor or Bachelorette contestants. On Rachel's season, there was Eric (and later on, Peter). Last night, on the premiere for Arie's season, Krystal Nielson introduced herself as an online health and fitness coach who's "passionate about nutrition, people, and helping them reach their best potential to be the best versions of themselves."

Despite the somewhat vague job title, Krystal's credentials are very legit. According to her staff bio for Orange Theory fitness, she's a NASM Certified Personal Trainer, NASM MMA Conditioning Specialist, Nationally-Qualified Bikini Competitor, Yoga Sculpt Instructor, and an ambassador for Yoga for Homeless. You know, NBD.

One scroll on her Instagram page is enough fitspiration to last you till next week's Bachelor episode. So, we found the best fitness advice that Krystal has to offer on her Instagram page, from how to lift heavy barbells to how to nail advanced yoga poses with ease. Overall, Krystal seems like a very strong contender for the rest of the "journey" — literally and figuratively.

Krystal's tip: "Deadlifts with calves pressed into the bar to keep the focus on the hammies and glutes."

Why it's great: Deadlift form is easily botched, but Krystal's advice to keep the bar intact with your shins is on point. As Christine Kuczek, certified personal trainer and partner at Spindle Fitness, told Refinery29, when the bar is close to your shins, it ensures that you don't strain your lower back.
Krystal's tip: "[When doing squats] keep the belly pulled in tight — navel to the spine — and add an extra squeeze at the top of the squat."

Why it's great: In this video, Krystal is using the Smith machine, which is a great starting point before using free weights, because the barbell is on a fixed pathway and can't fall, Nicholas Routson, an ACE-certified personal trainer and fitness manager at 24-Hour Fitness, told Refinery29. When performing a back squat, it's important to engage your core, lift your chest, and squeeze your shoulder blades together, according to ACE Fitness.
Krystal's tip: "Keep the weight of your body in your heels to fire on the glutes and hammies."

Why it's great: When regular squats get boring, these variations can help keep things interesting. As with any squat, it's smart to think about shifting your weight in your heels as you push your hips back, in order to engage your glutes and hamstrings, according to ACE Fitness. Need more squat variation ideas? Try these out. Just make sure you've mastered a basic bodyweight squat first.
Krystal's tip: "While holding a plank with my feet strapped up I'm hitting bi, tri, chest, shoulders and of course core."

Why it's great: Krystal makes these moves look very easy and almost fun, but using the TRX suspension system requires lots of core strength, because it constantly challenges your stability, according to ACE Fitness. As Krystal says, holding a plank with your feet in the loops targets your abs and shoulders.
Krystal's tip: "What's harder than flipping upside down with your body weight on your head? Drinking tequila then flipping upside down on your head."

Why it's great: While this may not be a "tip" or suggestion necessarily, drunk yoga is certainly a fitness trend at the moment. Krystal is correct that drinking alcohol would make flipping upside down much harder, because alcohol limits your ability to focus and impairs your balance. Good to know Krystal has a fun trick to pull out when things get boring or tense during a cocktail party.
Krystal's tip: "Using my dhurva stick to dive a little deeper and stronger into this side body & IT band stretch."

Why it's great: Many people have a tight iliotibial band (aka "IT band"), because they do certain activities that work the muscles connected to it, like running or cycling, Kevin McLaughlin, a physical therapist at Johns Hopkins University told Refinery29. Yoga and stretching can certainly help in terms of cross-training and preventing IT band injuries. As for the stick she's using in this photo, that's a trendy tool that's designed to help you keep your balance while you're in tricky yoga poses.
Krystal's tip: "Sometimes you need to pause from all the noise and listen to what your body needs."

Why it's great: This quote is very much in line with what we call "rational fitness." One of the main tenets of rational fitness includes paying attention to how your body feels, and resting when your body tells you it needs a break.
Krystal's tip: "15 minutes and 6 seconds is my new personal best."

Why it's great: Holding a plank for 15 minutes is a really long time, but Krystal seems to be enjoying the burn with her pal in this photo. Interestingly, a small 2016 study suggested that people can hold a plank longer and more confidently when they know how long their peers can hold the exercise for.
Krystal's tip: "Building the booty and hamstring here, as well as involving the intrinsic core muscles for stabilizing."

Why it's great: This variation on a "bird-dog" requires you to stabilize your lower back in order to move your legs, thus working your abs in the process, according to ACE Fitness.
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