What’s in Your Gym Bag?
Going to the gym can sometimes feel overwhelming. It can be helpful to know what you need before you go! This may seem like common knowledge, but this simple act of preparation is so helpful to have a successful workout!
Hydration/Food:
Filtered water
Electrolytes my favorite is to bring coconut water with me!
Electrolyte drink
Protein shake mixed with milk and ice
I always keep apple or fruit around in case my blood sugar drops.
Having a banana around couldn’t hurt as it helps with crams! But they go bad fast so watch out!
Gum:)
Workout Program:
Print or download a workout plan you plan to follow (make this super simple and accessible). Make sure you can document your progress whether it is with pen or pencil or notes in your phone.
Watch videos or ask questions before hand so you know what to do
Plan for how much time you are willing to spend
Bring a timer and use it to stay on schedule
Bring a video camera / phone camera to record your form so you your coach can see it.
Attire:
Let’s not overcomplicate this! Wear what you have on if it means that you go! Don’t let this be a barrier.
Wear shoes that are not too thick. Don’t wear running shoes for lifting. You don’t want them to push you forward or be too cushioned. You can wear shoes designed for training for most gym movements or you can use “lifters” for certain lifts (squats, overheadpress) where you are stationary. But if you are running, definitely invest in a good pair of runnings shoes!
Where clothes you can sweat in that won’t interfere with dynamic movements. Whatever you are most comfortable with is best. I have personally found compression leggings or tighter yoga pants help me stay more connected to what my body is doing during lifts.
Equipment:
Lifting belt- as things get heavier it can be helpful to get a lifting belt. This can help with adding more support to your core and back as you build strength. It is a tool you need to practice with learning to brace with it to help provide more safety. This is not necessary and may times I prefer to lift without it. When I get to about 85% of my strength I will throw it on and it truly does help me.
Sleeves- knee and elbow sleeves can be helpful in providing knee support. Personally, I only will use them for heavier squats. At times putting them on have been a barrier to me. So try them they could help you feel amazing, but don’t let them stop you for working out!
Music:
Listen to something that inspires you!!!!! But also make sure you are situationally aware- don’t block things out completely!
Environment:
Make sure you are in a space that you can feel comfortable and inspired! If you are a female at an all male gym, let’s find you a community of women who are there to help encourage you.
If you are not experienced then try to go somewhere where you can get some help with your form or find someone who can spot you.
The best way to lift is with others who are encouraging you and can help you if you need help!