A Fitness Fangirl’s Master List of Essentials
As a traveling therapist & a long-time fitness fangirl, I have developed my very own master list of essentials for maintaining my fitness routines on the road or in the comfort of my home.
Although I love my Lululemon, I am a minimalist and budget-conscious lady at heart.
That being said, on this list you’ll find the nitty gritty details on the bare minimum essentials that help me crush my fitness goals & why they’ve stood the test of time.
Mostly everything on this list is space-efficient for travel purposes & I’ve also included suggestions for budget-friendly alternatives.
This list is my holy grail for fitness at home, fitness with minimal equipment, on the road, when you’re traveling, when your gym is closed to be fumigated, or when you’d just really rather not mask up and step foot in public.
Although we were forced into a home workout pivot by pandemic 2020, I find it home workouts to be a useful tool, even for the most dedicated gym rat.
They offer flexibility to fit movement into your schedule, on your terms, and in the comfort of your home (they’re also perfect start if you feel intimidated by the gym environment!).
Now that is the kind of freedom this Aquarian thrives on.
“But, all you need is your own body weight!”
said someone.
Yes, true.
Once in a while I’ll hammer out an equipment-free workout and love it but if I’m thinking long term success, I need a little extra pizzaz. Not only to keep my attention but to be able to continue to challenging my body so it continues to adapt & improve!
Cardio equipment, squat racks, and a full arsenal of dumbbells are a dream but many people don’t have the resources or the space to dedicate to a fully equipped home gym (… invite me over if you do?). With recent changes, many people have also opted to cancel their gym memberships.
That’s why I’ve curated a master list of my ride-or-die essentials to prepare you to crush your workouts regardless of where you do them!
I like to keep things minimalist, efficient, budget-friendly but effective.
Holistic DPT
Below, you’ll find links to the actual products I use and a brief rundown of why I love them.* I’ve also added suggestions for alternatives if you want to be resourceful or are seeking a more budget-friendly alternative.
Bonus! This list doubles as my packing list for staying active while I travel.
1. Mini bands
If you twisted my arm and told me you’d only let it go if I bought you one piece of exercise gear, I would cry “mini-bands!” then never speak to you again.
Why: Mini-bands are awesome for adding resistance to a variety of prehab, rehab and fitness-type exercises, are light-weight, compact, and affordable.
Specifics: I have been happy with my Peach Bands and they come in a cute little case with cute little colours but any type of mini band will do.
Alternatives: You can tie a plain theraband to use the same way.
2. Indoor Shoes
Why: Dedicating a pair of clean running shoes to your gym essentials minimizes the effort that will go into finding shoes when it’s time to sweat. The easier you make it for yourself, the easier it will be for this habit will form! Having a dedicated indoor pair of shoes will also minimize potential for germs getting in to your home.
Specifics: I have a wider foot and have found the best fit with Nike and Mizuno running shoes. I find Nike’s don’t last as long as other brands, but you can find last-season’s style for a decent price at most sporting good stores.
Alternatives: Exercising in bare feet and socks at home is totally fine if you have no issues. I’d proceed with caution if you’re doing higher impact exercises and if you start getting foot/knee pain or have a history of patellorfemoral pain, plantar fasciitis or achilles tendonitis. It’s a good idea to support your feet during workouts.
When I find runners I like in store, I’ll make note of the size and style then go online and try to find a better price. Check apps like Honey and Drop for deals and the opportunity to rack up some points for your online purchases. Last season’s styles are usually going to be cheaper too!
Holistic Hot Tip
3. Sports Bra
Why: We’re getting right into it: our boobs defy gravity via suspensory ligaments. These suspensory ligaments stretch slowly over time. I’m not about to do gravity any favours over here so I need a supportive bra to minimize the flop factor. This is especially important if you’re planning on doing any high-intensity / high impact type workouts.
Specifics: I personally have never gone wrong with lululemon. They’re a little bit more of a splurge but they also last forever and I’ve found they don’t stretch out compared to other brands I’ve tried. My favourite medium-support from them is the Free To Be Bra.
Alternatives: You can find a number of mid-price sports bras out there just make sure you feel supported and minimize bounce to get the most value.
I’ve found awesome brand name sports bras at high-end consignment stores like Plato’s Closet. You can also check consignment apps like PoshMark!
I look for pieces that still have tags and check seams for signs of excessive wear.
Holistic Hot Tip
4. Leggings
Why: 7/8 length is the most versatile in my opinion and can be worn year-round. I go with basic dark colours to offer more styling options. When you’re trying them on make sure they don’t slide down or ride up (squat, bend, get weird when you’re trying them on.) Double check that they’re not see through (the bend-over test).
Specifics: I’ve linked two brands that I love here: one if you’re feeling more boujee (treat yo’self) and one if you’re looking for quality with a smaller pricetag.
Alternatives: See my tip under sports bras.
5. Two Pairs of Headphones.
Why: I cannot stress this enough: preparation is THE single best way to crush your workouts. That’s why I keep a spare set of cheap headphones in my bag of workout tricks. Nothing kills the vibe faster than losing or forgetting headphones and exercising to silence. It’s actually been proven by some smart people that music you enjoy during a workout makes it better (you can’t argue science.)
Specifics: I’m currently loving these wireless bluetooth headphones by Dudios. They’re compact, user-friendly, have a charging pod, long battery life, and a budget friendly. They also come with interchangeable earbuds to fit whatever ear-hole size you may be.
Alternative: Any headphone you prefer!
6. Moisture Wicking Ankle Socks
Why: Do you want hot, sweaty, stinky feet? Me either.
Specifics: I’ve been loyal to these Puma moisture-wicking socks for a while now but any sock will do!
7. Lacrosse ball
Why: A lacrosse ball is more dense than a tennis ball and can be used to help with a number of tension spots including upper traps, pecs, feet, calves and glutes! Compact, multi-use, budget friendly. Excellent travel buddy when you don’t have access or space for a foam roller!
Specifics: I ordered these purple ones off Amazon because, honestly, I liked the color and it seemed official.
Alternatives: You can use any kind of ball to perform the same function as a Lax ball. Keep in mind that more firm = more discomfort.
8. Aluminum-Free Deodorant
Why: This is more for the people around you, lol. Although research is indifferent about the dangers of antiperspirants, I personally want to minimize chemicals that go near my lymph nodes and on my skin. All-natural deodorants haven’t cut it for me in the past so of course I am thrilled to share the two that have.
Specifics: I have had the most luck with Schmidt’s and Secret brands. I’ve gone through the wonderfully odorous detox phase after cutting anti-perspirants from my life a few years back and have found these 2 brands keep my skin happy and are priced right as well.
for best results with aluminum-free deodorants, I’ll put a light layer on right after I shower and re-apply before anything sweaty like a workout or movies that give me anxiety.
Holistic Hot Tip
9. Interval Timer
Why: Interval timers take the thought process out of designing and crushing your home workouts. High intensity interval-style training is an excellent tool for keeping things short but intense.
Specifics: You can opt to use a free interval timer like this on your smart phone.
Alternative: I also have this GymBoss Interval timer if you don’t like having your phone around you all the time. It runs on AAA batteries and you can customize it just like in the app.
10. Reusable Water Bottle
Why: Yes, blah blah blah hydration, blah blah. BUT, if you don’t carry a reusable water bottle then do you hate the planet or…? I like to keep a bottle close by as a hydration reminder and a clean back-up bottle nearby.
Specifics: I like bottles that have a wide mouth because they’re easier to sanitize & clean. Glass and BPA-free options also keep harmful chemicals from leeching into your water. I also find they keep weird tastes away from your water & weird tastes are always good to stay away from.
Use a bottle brush to clean the depths of your bottle & inspect it for mold, trust me!
Holistic Hot Tip
Alternative: A glass of water will do if you’re at home. I’m just way too clumsy for such simple things.
11. Yoga Mat
Why: I looove things with multiple uses. Bonus if it comes in multiple colours. I look for a mat with a non-slip surface that’s more rubbery than foamy because I find they last longer. They keep you comfortable during any exercises on the floor, can double as padding for things where you have to kneel (just fold it!), roll up and don’t take up a lot of space.
Specifics: Although the foam-material ones are cheaper, I find they don’t last as long and start to break down faster.
Alternative: I’ve used 2-3 hotel towels or pool towels on the road in place of a yoga mat if I’m flying and can’t pack it up with me!
12. Notebook
Why: I like pretty notebooks that are also on brand. Writing down what you do allows you to reference the weight used/ reps and sets etc. You can also then flip back to repeat a fun workout you did if you’re feeling uninspired one day. Either way, planning and tracking your progress is super motivating and that’s why it’s on my list.
Specifics: Keeping records of your workouts is extra satisfying when you go pen-to-paper for some reason.
Alternatives: You can also keep track on your Notes app in your phone & there are plenty of free apps out there.
13. Foam roller
Why: As above, foam rollers are awesome for keeping your body mobile and pain-free. They’re not quite as compact as a lacrosse ball but offer the benefits of a lacrosse ball with the surface area to address larger muscle groups like quads, hamstrings and upper back.
Specifics: I like foam rollers with a hard plastic shell because they don’t deform over time like the foam ones do. The half-sizes are more travel-friendly and can fit into most gym bags. Firm or plastic rollers are also easier to sanitize as they’re less porous and can be wiped down easily.
Alternative: I’ve had clients use big cans in place of rollers or PVC pipe wrapped in a thick towel.
*Disclosure: As an Amazon Associate I earn from qualifying purchases. You can visit my US Amazon storefront here and my Amazon Canada Storefront check out all the items in this post in one spot!.
I hope you found this list helpful for creating your own master-list!
If you’re looking for a free, no-equipment core workout with technique pointers, I have one posted below! Just click the picture below to see the video!
Happy Workout-ing!
*As an Amazon associate, I receive a % commission on qualifying purchases using my links.
