What's in My Gym Bag!
Hi Friends!
Happy Tuesday! Happy Thanksgiving! AH!
Today I wanted to share what's in my gym bag, the necessities as well as the things that I don't think you need if you are a beginner!
While this has nothing to do with Thanksgiving, I still wanted to use it as an opportunity to remind you that there is no guilt in Thanksgiving! Indulge yourself in the delicious food! I know I will! It is important to not try to restrict yourself, because then you are unhappy and over indulgent. I would just make sure you stay on track the days before and after Thanksgiving, and you won't lose any progress. I am not sure of many people who resist Thanksgiving, but hopefully this just encourages you to resist feeling guilty.
I have some practical tips for managing your food on Thanksgiving that I got from Kelly Lenahan, a certified personal trainer and power lifter. First, she says stopping when you are full is important! Don't keep eating if you are full. Second, she says to save your calories for the big meal. Don't eat breakfast, just drink a shake or something small to tide you over, and get all of your calories in one meal (Intermittent Fasting). Third, she says to "pick your poison." If you want to eat a lot, don't drink a lot. If you want to drink a lot, don't eat a lot! (I won't be drinking, so that means ALL THE FOOD). Lastly, she says to have 50% proteins and vegetables, and 50% "fun foods" like cranberry salad, potatoes, etc.. Shout out to Kelly Lenahan for helping us all out on Thanksgiving! Her Instagram is here!
So, what IS in my bag?
I use a simple Adidas duffel bag. I didn't used to use such a large bag, but since I normally have to bring my gym clothes with me, it's just more convenient! I could go home and change, but changing at work or the gym is just less time consuming. I've had this bag for almost four years, so I don't really remember how much it cost. Really and sports bag will do, or even a backpack!
The first and probably most important things in my bag are the lifting accessories. Some of these are useful if you are a beginner, but a lot of them are unnecessary if you are just starting out. I don't use these every single workout, but they are extras to help me stay safe when I lift heavier.
My knees are terrible so I have two different things I use to help with my knee pain. The first are the red knee sleeves by Iron Bull Strength (I'm not really sure about this brand, these are just from Amazon. I desperately need some new ones, but these work for right now). I use these for squats and leg day. They compress my knees and keep them warm so the joints don't become inflamed and in pain (which happens very quickly for me). They don't really aid in getting a heavier squat, just help with pain and keep my knees safe! The Ace brace is just from Wal-Mart, which I bought after spraining my knee and not being able to walk normally. I use it mainly for cardio so I don't cause extra aggravation (when I remember, lol!). I am 90% sure that I will need a knee replacement when I am older because my knees constantly hurt!
Wrist wraps! They are nice to have but in no way essential. When I bench heavy and squat heavy, I use them as extra protection and support on my wrists. Recently I have stopped using them unless I am benching super heavy so I can train my wrist to be in proper form naturally instead of forcing them into the position. These are Run Everything Labs by Rob and Dana Linn Bailey (My favorite lifter!).
These are the newest addition to my accessories, resistance bands! I had never used these previously, but they have been great for super sets and glute activation! I would recommend these for beginners and people who like to work out from home. These are not the best band, just some cheap ones from Wal-Mart, but so far I haven't had any problems with them. I am thinking about creating a series of no-equipment-necessary workouts using these bands!
Ah, this is perhaps the most important accessory, especially for squats and dead lifts! Back support is super helpful and necessary for a safe and heavy lift. Is this the best belt? No! I have had it for years and it is actually starting to rip, but it does a pretty good job for right now and I am wary to get a new one since this one is nicely broken in. If I was training heavier again I would definitely get a new one, but for the lighter lifts I'm doing now it is works well. I would NOT recommend using a belt until you have proper form and know how to naturally keep your back safe. A belt can easily become a lazy way to avoid proper from and still think you are being safe. You must learn the proper spinal position first, then you can use a belt!
Another thing that is always in my bag is shoes! Because I live in a muddy area, my gym doesn't want you working out in the same shoes you walked into the gym wearing (so as to not track mud EVERYWHERE). I always have my tennis shoes or my old, teal Chuck Taylor high tops. Chuck Taylors are for lifting days, and tennis shoes are for when I do cardio! Obviously you need shoes to work out in. 10/10 do not recommend working out bare foot....unless you are does squats or dead lifts...haha! (Seriously, I do squat and dead lift barefoot. I'm not crazy, google it).
Another obvious thing I carry in my gym bag is my clothes. However, I ALWAYS have a sweatshirt in my bag as well. I like to wear a sweatshirt for as long as I can during my workout (until I feel like I'm suffocating) to get that good good stanky sweat. I don't always make it very long, but it helps get me warmed up! I have also built the habit of endurance in wearing my sweatshirt during cardio.
Two essentials that if you don't have in your gym, you are crazy. Headphones + deodorant. ESSENTIALS! These are some Sony headphones I bought a long time ago (can you tell I don't update my life often?). They aren't my favorite because I have a small head and these don't fit the best, but my other ear buds broke and then got lost. They do cancel out the noise pretty well! Somehow people still feel they should interrupt my workout and talk to me when I wear these... hmm. 😑
PRE-WORKOUT. Is it a necessity? Definitely not! I have used a few different brands, this is by Man Sports. It doesn't taste as good as some that I have had but it doesn't make me feel itchy or give me anxiety like some PWO's do. You can most definitely workout well without a pre-workout, but this gives me the extra push when I am not feeling the gym, because when I take it have to workout or I can't sleep. I was drinking Xyience (a sugar free, calorie free energy drink) but I decided to buy a powder because it was cheaper over time.
These are the last little odds and ends that I take to the gym with me. I usually keep my jewelry from the day in my inner gym bag pocket so it doesn't get tarnished or broken. Tampons, obviously, because you never know, and scrunchies. These are usually already in my hair or on my wrist but I carry an extra sometimes. Lastly, I carry a notebook and a pen so that I can write down my workouts and keep track, or follow a workout I wrote earlier.
That's what is in my bag! Some necessities and some just-in-case items. What do you keep in your gym bag that I need?! Let me know! I love learning new stuff!!!
I hope you have a happy Thanksgiving and get back on track Friday! (Or Monday...#leftovers).
