If you’re a chick especially, you carry a purse.
After all, you wouldn’t think of leaving home without your…lip gloss, wallet, your phone, your pens, your planner, a small snack, business cards, your kid’s sippy cup and action figures, (or your sling shot?), would you?
So when it comes to the gym, the same practice is not only suggested, but vital to getting the most out of your gym time.
Grab a cute gym bag, and stash it with some life-savers.
(Need bag inspiration? I always check out Lululemon and have never regretted a purchase: and Zapppos has lots to choose from)
Here are some of my gym bag must-haves:
- Workout plan of attack: Failing to prepare is preparing to fail. Go into the gym without a plan and chances are, that time will not be productive. Show up, ready to work; get in, get out, get on with it. Need some inspiration? If you’re not working with a coach who customizes your workouts specifically for you (#LifeSaver), group classes take the thought out of ‘what to do’ or some online resources include: THRIVE’s Weekly Workouts (posts on Wednesdays) is meant to give some inspiration to all my fellow THRIVE sisters. In addition, there is a host of apps out there for the health and fitness-minded folk. Check out this extensive list here.
- Water Bottle. You know you need half your bodyweight in ounces of water every day for baseline health, but with additional workouts in there, you need more. Electrolyte water is my kick right now (electrolytes help balance your sodium levels lost through sweat). Try Whole Foods’ 365 brand Electrolyte water or Smart Water. You of course can always tote your own cool filtered waterbottle too (gets out the grime from those water fountains), like this one by Camelbak.
- Lululemon Swiftly Tanks. I am a believer. Like the saying, ‘Once you go Mac, you never go back’ in the computer world…once you put on anything from Lululemon, you won’t want to wear anything else. And you get what you pay for. Unlike many workout duds that peel or fade with wear and tear only 3-6 months in, Lulu makes gear that lasts. And the best part? The company believes in their product (and quality) too. Recently a pair of speed tights snagged during a WOD with lots of burpees (up and down off the ground)…I took the pair into Lulu, only to have them replace ‘em with a brand new pair. I love the Swiftly tanks and long-sleeves for everyday gym wear—they are sweat wicking and come in a rainbow of colors plus some (I own the rainbow).
- A Quality Protein Powder & Protein Shaker. I’ve searched high and low for years for the ‘perfect protein!’ I have incorporated protein powder, off and on, into my pre- or post-workout nutrition ever since I first began training 15 years ago. And while NOTHING beats real, whole food for nourishment and replenishment, sometimes protein powder makes sense when food is not readily available right away, or you are not in the mood to stomach food after those burpees, run, or high intensity session. FINALLY I have found the best of both worlds (real food and protein powder) with PaleoPro protein—a beef and egg isolate that tastes, naturally flavored with cacao or vanilla and stevia . This has been a gem finding for a gal who is highly sensitive to whey, and definitely intolerant to fake sweeteners. You may be able to tolerate whey, and if so, Revive RX, Natural Stacks and Wild Foods Wild Whey are some solid options I’ve found in my high-and-low search. Additionally, hemp protein is a great plant-based protein that is easily digestible and mixes well within shakes and smoothies.
- Lacrosse Ball. The most affordable (and best) massage you’ll ever have when it comes to self-mobility. For about $2, find a lacrosse ball at your local sporting goods store or order a pack off Amazon. A few simple moves for hips and shoulders?First, for shoulders: attack the pec minor and subclavius by leaning against a wall/door frame, placing the ball in your shoulder girdle (or on top of your shoulder) and creating movement with your hanging arm. Then hit the rear delts by lying on your back, placing the ball on the muscle/meat just above your scapula and shoulder blade and internally / externally rotate your arm over the ball.
For hips: Position the ball outside the top of your glute just under the hipbone. Keep the leg against the floor relaxed. Roll in every which direction as well as finding that tight spot and just relaxing on the ball breathing through the pain. Ahhh….sigh.
- Jump Rope. A great aerobic-tool to add to your workout, as well as a great tool for your workouts at home or on the road. And if you are a CrossFitter, intent on getting ‘double unders’, you need your own rope. Getting my own rope was the game changer in being able to string the jump rope together under my feet two times before bouncing back to the floor. A tried and true brand? RX Smart Gear. Order online with the help of their sizing chart that will help you decide the right rope length for your height.
- Jason Face Makeup Wipes. You don’t sweat, you glow! But for those days when that glisten looks more like a stinky shower, use these natural face wipes to cleanse your pores and freshen up post-WOD. I used to use Neutrogena’s chemical-infused wipes until I discovered a more natural way to freshen up—and my skin feels AMAZING after a tough workout.
- Hair Ties and Headbands. There’s NOTHING worse than those whispies getting in your face, or working out with your hair in your way. ALWAYS carry extras—buy a pack to stash in your bag. If anything, you can help other fitness sisters in need when they forget theirs. Junk Brands is one of my faves for style and function!
- EXTRA Gym Clothes. For those times you forget to stock your bag in the morning, always keep an extra set or two of tanks, crops/shorts, shoes and socks in your car! That way if a yoga or walk date arises with your bestie, or you’re just in one of those ‘rushed modes’ to get your day started, you know you are taken care of.
- Workout Log. A good old fashioned Composition notebook is the perfect way to keep out with what you did in the gym today. Nothing fancy about this $3 journal, but so much more gratifying to look at then punching numbers in on your phone’s notes section. You can write how you felt, what you did, any ‘gains’ or successes you had, your goals—all of it—allowing you to make progress, not do the same things week in and week out, expecting a different result. You’ve probably heard it before: Those who WRITE THINGS DOWN (like goals) are more likely to achieve them. There’s something about the power of a pen.
Ready? Set? Go!!!
Weekly Workouts
Wednesday
2 rounds for time:
100 Step-Ups (Unweighted or Weighted; 50 each leg)
50 Shoulder-to-Overhead (push-press)
25 Chin-Ups
Thursday
10-Minute AMRAP
5 Front Squats
7 Burpees over the barbell
9 Kettlebell Swings
Friday
EMOM 20-Minutes
3 Strict Presses + 3 Deadlifts (Heavy)
-rest the remainder of the minute until the next-
Saturday
60 Calorie Row
50 Toes-to-Bar
40 Wall-balls
30 Cleans
20 Ring Rows
10 Dips
Sunday
12 Minute AMRAP
7 Thrusters (lightish weight; 55 lbs. or less)
7 Burpees
7 Pull-ups
Monday
5 Rounds:
5/5 Dumbbell Snatches
15 V-ups/Toes-toBar
20 Overhead Walking Lunges
Tuesday
5 Rounds for Time (“Kelly”)
400 m run (.25 miles)
30 Box Jumps
30 Wall-balls