I’m a fitness writer and certified trainer—here are the six gym bag essentials I never leave home without

Welcome to Fit&Well's Gym Bag Essentials, a new series asking expert trainers, coaches, writers and product testers what they won’t leave home without.

Keys. Phone. Wallet. Watch. Trainers. Bands. Electrolytes.

I like to be prepared for any workout eventuality when on the go. Whether office, bar or airport bound, that means ensuring I've packed essential items that will keep me mobile, hydrated, in the zone and ready to exercise if the opportunity arises.

After more than a decade of training, coaching and product testing the best portable fitness equipment around, I've whittled down my list to six essentials I've come to rely on. But first, the gym bag I carry them all in.

The gym bag: The North Face Recon Backpack

After years of trial and error, this durable and compact 30L pack has become my trusted choice for daily carry. It's served me equally well in the city as it has on the slopes. There’s enough room for a pair of trainers, along with a laptop, water bottle and, with pockets galore, ample room for other workout essentials.

1. Lightweight long-loop resistance band

Hands down the best pound-for-pound gym equipment you can buy. I use this lightweight red resistance band to warm up before every workout, to alleviate tightness in my upper body when tied to my desk all day, and to maintain upper-body strength on vacation.

2. Nike Invincible Run 3 or R.A.D One V2 Triple Black

Nikes for running; R.A.D Ones for strength. These two pairs of trainers have been on rotation in my gym bag the past year while I've been alternating road running with resistance training. Hybrid shoes exist, but I prefer to use specialist trainers for each discipline.

3. Freetrain Running Vest

Running vests have become the norm where I run. Yes, it's a tad ostentatious, but I never quite clicked with waist or armband phone holders. I own the V1 from Freetrain and it serves its purpose whether on long, slow runs or all-out interval sprints. Five years later, it's still going strong.

4. TriggerPoint Massage Ball

Small and lightweight yet firm and durable, this massage ball has helped massage away countless knots in the soles of my feet, glutes, pecs and lower back.

5. Dr Vegan Hydrate+ Electrolytes

Lately, I feel like water isn’t quite cutting it. I now start the day with a swig of electrolytes (sodium, potassium, calcium and magnesium) for hydration, recovery and mental focus.

6. Bose noise-cancelling earbuds

Finally, a pair of wireless earbuds that don't compromise audio quality or sacrifice workout suitability. They are not cheap by any standards, but the chargeable case provides up to six hours of playback and the impressive noise-cancelling setting effectively shuts out external distractions when I need to get my head down with work or my workout.