After years of hitting the gym and teaching small group fitness classes I have discovered just how important a well packed gym bag can be. Have you ever gotten to the gym or your exercise class only to discover you didn't pack a pair of socks, shoes, hair tie or headband? Ever successfully complete a great sweat session only to realize you forgot to pack an extra pair of undergarments (crucial for lunchtime exercisers heading back to work!).
Let's face it, that gym bag has the ability to make or break your fitness experience simply by what it contains. From the right workout tools to having those post workout and recovery items on hand preparation is key to making it all work and work well! So let's talk about how you can set yourself up for success with the help of these 10 Gym Bag Must Haves.
10 Gym Bag Must Haves:
A Refillable Water Bottle
Having a 16 - 32oz refillable water bottle on hand makes it easy to stay hydrated not only during my workout, but all day long too! I can refill it at my gyms water station or use the sink in the locker room, especially important to keep the fluids coming on higher intensity exercise days!
Dri-fit Socks and Athletic Shoes
How often do you leave for the day wearing the socks and shoes you are going to workout in later? Not often. Keeping a pair of dri-fit socks in your gym bag will save your tootsies should you forget to throw a pair in your bag morning of - I cannot tell you how many times I have seen folks at the gym working out in their trouser socks!
Having athletic shoes seems like an obvious fitness rule #1...yet they are all too easy to forget when dashing out the door! Keep a back up pair in your gym bag at all times and you will be ready for fitness - anytime, anywhere! Whether it is for a walk on your lunch break or hitting the gym after work, you will be ready.
A Lightweight Jacket
I enjoy the mind, body and spirit benefits of exercising outdoors. Having a lightweight hoodie, windbreaker or some sort of rain resistant pull-over in my bag enables me to roll with Mother Nature's punches. Even in summer months when you think it will be a gloriously sunny day and warm the weather can change in an instant, and fighting the damp, cold or wind is not fun when striving to get in a quality workout.
A Pair of Ear Buds
Wired or wireless you can pop them in to your smartphone's headset jack, connect to your iPod, smart watch, etc. Music is a great distraction, motivator and pace keeper. Whether you seeking soothing tracks to ease you into mindful meditation, or a energizing bpm to keep you going during a fitness routine, music can be a great motivator to not only get you moving, but keep you moving forward so you can finish strong! Earbuds also allow you to drown out background noise so you can focus more on the moment and really get the most out of your experience.
Headband, Hair Tie or Baseball Hat
If you have mid to long length hair you might want something to keep hair out of your face, sweat from running in your eyes, etc. Plus it makes it super easy to pull it up and out of the way, keeping it clean during your sweat session so you can let it back down when you're done.
Dry Shampoo
Whether heading back to work or meeting friends for a quick bite post sweat session having dry shampoo on hand can help freshen up your do without having to lather, rinse and dry (saving valuable time!) Simply spritz on a bit of dry shampoo, starting at the roots and gradually combing through to the ends (as needed), gently tussling the hair with your fingertips - and viola, you are ready to go!
Bar of Soap, Travel Size Lotion & Deodorant
Unless you will be rushing off to shower at home, a post workout rinse is a must! Travel size bars don't take up a lot of room and are easy to stow in your gym bag, simply pop one in a soap saver holder or ziplock baggie and throw it one of your bag's compartments - you are all set!
Lotion is great for keeping skin nourished, hydrated, smooth and supple and can even add a subtle hint of scent (if you want it).
Reapplying deodorant post workout is a must, shower or no shower - enough said!
Dirty Clothes Bag
It doesn't have to be fancy, it just has to do the job! Old plastic shopper bags are great, they take up little room until you need to use them and you are doing a solid for the environment by recycling! Some gym bags come with their own little laundry bags too, whatever allows you to keep those dirty, sweaty post-workout clothes from co-mingling with any of the clean items in your bag will do. Not only will it keep the clean items clean, but it will help you keep your gym bag smelling fresh too!
Change of Clothes
Are you wearing your workout clothes to the gym or will you need to change into some? You will either need to have a set of workout clothes in your bag or if wearing them to the gym, you will want a set of clean clothes you can change into post workout! Some basic essentials include a pair of under garments, socks, pants and shirt. You may want to consider having a different pair of shoes, jacket, etc. depending on your plans post workout.
Post Workout Fuel
Replace valuable nutrient stores lost during your workout with a well-balanced post-workout snack! For optimal benefit you want to aim to refuel within 30min post exercise as this enables the body to use those nutrients efficiently and effectively - helping you recover optimally! A post workout snack should be a balance of lean proteins, complex carbs and healthy fats. Some ideas for post workout replenishment are a mix of unsalted nuts and dried fruit, an apple or banana with natural peanut butter or a slice of whole grain bread with a thin spread of hummus and a slice of lean turkey.
Miscellaneous Items
Exercise gloves
Sports bra
Resistance bands
Gym towel (not all gyms supply them)
Bandaids (great in a pinch for blisters, scratches and scrapes!)
Bottom line - feel free to add or subtract items from this list depending on your particular work fitness activity's needs. In warmer months you might find you have less to pack, whereas in colder months you may find your bag gets a bit full as your needs and fitness activities change. Set yourself up for success by establishing what items are essentials (a change of clothes? A post workout snack? A towel, water bottle or earbuds to keep you moving along?) and take into consideration how your day and environment can change...which just might change your workout and what you need to successfully complete it.
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