What’s in My Gym Bag? with Coach Marisa

Join us as we get to know our PFP trainers better and learn about what they keep in their gym bag! First up, Coach Marisa!

Are you unsure about what you should be bringing to the gym? Or perhaps just want to get to know our trainers a little better? This blog series plays on the ever popular “What’s in my bag?” blogs and videos. Let’s jump right in with Coach Marisa!

One thing you’ll never see me without if I’m at the gym is my gym bag.  Whether I’m training clients, teaching class, or getting my own workout in, it helps me keep everything I need in one place.

My Laptop

I always bring my laptop with me.  I use it to create workout programs for my clients and classes, keep track of weights, and to decide when to progress or make changes.  It’s also exciting for clients to look back at what they’ve done and see how much they’re accomplished!  For classes, it allows me to make sure we switch it up and don’t do the same thing over and over again.

A Water Bottle

My water bottle.  One of my resolutions for 2019 is to drink more water, so I always keep mine with me now!  Staying hydrated is important to get me through the day feeling my best and performing well for my workout.

Exercise Bands and Other Apparatus

Exercise bands/hip circle.  I use these to warm up my hips and shoulders before I start lifting.  It’s important to prime your muscles before jumping right into a workout to make sure you’re using the right muscles in the right way to avoid injury.

Protein

After a workout, I try to have protein powder or a protein bar with me because it helps me to recover and refuel my muscles.  Adequate protein intake is important for strength training to build muscle (aka gains) as well as maintaining lean mass during weight loss (dieting).  A good rule of thumb is between 1.2-2.0 grams of protein per kilogram of body weight.  An example would look like this: 130 lb female ( 130/2.2 = 59kg à 59 kg x 1.2g = 71; 59 x 2 = 102g) can consume anywhere between 71 -102 grams of protein per day.  Types of protein include meats, chicken, fish, eggs, Greek yogurt, beans, and protein supplements.

Extras

Change of clothes, deodorant, perfume.  If I get in a workout before class or training clients, I always make sure I change and smell nice!  It’s always a good idea to be prepared just in case you find yourself needing to get out of your sweaty gym clothes.

Thanks for following along with what’s in my gym bag!

MARISA GALLI: PFP Trainer
B.S. Exercise Science

Interested in training or joining the Power Hour series? Stop in today for a free fitness assessment!

References:

Szedlak, C., & Robins, A. (2012). Protein Requirements for Strength Training. Strength And Conditioning Journal, 34(5), 85-91. doi: 10.1519/ssc.0b013e31826dc3c4

https://www.pittsburghfitnessproject.com/fitness-apps/

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