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Are you a person who says they are too busy to get in a workout? Have you ever said, “I could get in some movement since I have time to kill?” Are you a person who arrives early for meetings or group outings (like 15 minutes or more early)?

Do you live in a city, like Atlanta, where the traffic is so unpredictable that you may arrive 30 minutes early when leaving at the same time may have made you 30 minutes late? Do you want to be ready to make the most of your free time or extra found minutes?

If you answered, “YES!”, then keep reading for a list of things to keep your fitness journey always moving forward!

I’m right there with you.  It took me some time to not always wishing that I had my shoes or some other fitness related gear.  Instead, I thought about the times that I was able to take advantage of the extra time.  Now, an important part of my fitness journey is always being prepared to get in some miles, steps or even a quick bodyweight workout anytime. Well, the best way I’ve found to squeeze in those needed miles or not waste those times when I arrive extra early is to always be prepared.  

I have an On-the-Go (Car) Workout Kit that has helped me take advantage of the time available:



Shorts, Pants, or Capris


Water Bottle

Fitness App

Sports Bra

Yoga Mat


Watch or Fitness Tracker



1. Shoes

I always keep a pair (or 2-3 in reality) of running shoes in my car. You never know when you might have a few extra minutes to get a few extra steps. Since most of my non-running shoes are not really the best for extra fit-walking, I like to throw on my shoes if nothing else to get in some steps.

2. Shirt

An extra shirt comes in handy post workout. I sweat a whole lot. So, I like to change my shirt if nothing else after a workout. Plus if you are coming from work, you will have something to change into for your workout. 

3. Shorts, Pants, or Capris

Keeping a set of shorts or a pair of pants or even your favorite workout capris will come in handy when you’re trying to get in a few extra miles or steps with the extra time you found in your schedule. I sometimes wear dresses or skirts to work and if I have a pair of pants or shorts handy I know I can always get in a workout. Pants or shorts are not a must have but they are pretty close to the top of the list.

4. Socks

Socks are not a deal-breaker for me. But I know people who can’t wear running shoes without socks. Keep a pair in your car or travel kit and you’re always ready to go. It’s even better if you roll them up and stick them in your shoes. You won’t have to worry about whether or not you have a pair when you need them.

5. Water Bottle

Okay, a water bottle is a no-brainer. You should have this with you at all times anyway but in case you’re not one of those water bottle carrying types of person, you want at a minimum to keep one in your car so that you always have water handy. After a few extra miles, steps or even a few extra sit-ups and push-ups, the water will come in handy. Staying hydrated is super important. If you are looking for a good water bottle, my favorite is the Camelback Podium 25oz bottle.

6. Phone (Fitness Apps)

I know most people always have their phones on them at all times, but I wanted to keep it on the list. The phone is not really for calling for a chat. It is so you have your favorite workout apps available. I like to use the Fit Radio app whenever I have a few extra minutes to get in a workout or even just what I want to get in a workout and don’t have a running buddy.

7. Sports Bra

Ladies, a sports bra will come in handy. Keep one stashed with that pair of pants, shirt, and shoes and you’ll be ready to go. Here’s the thing you don’t have to have a sports bra, you walk around in your bra all the time anyway so you’ll be able to get in at very low impact workout even without having an extra sports bra.

8. Yoga Mat

Here’s that yoga mat I was telling you about. Having a yoga mat will expand the options of what you can get in with an extra 10 to 15 minutes. You can lay on the ground and do sit-ups push-ups or my favorite planks without worrying about getting dirty or injured. A yoga mat with extra cushioning means that even if you’re on the hard concrete you’ll still be able to support yourself without causing harm.

9. Towel

Keep a towel handy. I liked one for during and after a workout. Sometimes I keep a small towel and beach towel in my car. The small towel is for during the workout to wipe all that sweat that happens even in a 10-minute workout. The beach towel this is critical it’s for your car. Especially if you have cloth car seats you’ll want to have a beach towel. I put mine in the driver side seat before I get back in after a long workout and my seats don’t smell bad.

10. Watch or Fitness Tracker

The stopwatch or fitness tracker is sort of like the yoga mat expand your options. With a stopwatch in your car, you’ll be able to do some intervals or even get in a high-intensity interval workout. You know you have an extra five minutes and want to make the most out of it, you take out your stopwatch and set a 40-second work interval and 20-second rest. And you’ll be able to knock out some extra reps.   

11. Snack  

Who doesn’t want a snack? I like to keep non-perishable post-workout snacks in my car. I’ll even use them in a pinch as a pre-workout snack so I have some fuel to get through any activity that I choose. I like to keep nut, seeds, and raisins or gluten-free Honey Stinger waffles or even a small pack of crackers or peanut butter crackers.

12. Headphones

For those of you who love to have music in your workouts, a good pair of workout headphones will come in handy. I like to keep a pair of Bluetooth headphones just in case I don’t want to share my music with the world. But be safe! You want to make sure you are aware of your surroundings especially if you’re running on the road. But if you’re just knocking out some push-ups and sit-ups on your yoga mat, then pop in your headphones, crank up the tunes, and get your workout on!

If you keep all of this in your car, you will be ready to get in some steps or a quick strength training session.  If you are looking for some ideas for a workout, check out my no equipment needed workout I put together for Joy of Happily Ever After Novel Thoughts’ readers: How to Look Fly in No Time.

Do you already have an on-the-go workout kit? Let me know if you already keep some or all of this in your car.

Telling you to always be prepared for always moving forward #onestepatatime,



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TJ Tells It | COPYRIGHT © 2017 · TJ Hadley

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