What’s In My Gym Bag: Louisa Drake
Fuelling properly before exercise is key. I’m naturally an early riser, and when I’m coaching clients or teaching classes, I don’t need much more than a balanced breakfast, hydration and coffee to get going. But if I’m planning to squeeze in my own workout – particularly something high intensity – what I eat beforehand makes all the difference. For cardio and HIIT, I focus on complex carbs like oats or whole grains. Women’s energy systems are influenced by hormonal rhythms in a way that men’s aren’t – especially in the second half of the menstrual cycle when we burn more carbohydrates at rest. Having a good carb source before a workout can help optimise energy and performance. When strength training is on the agenda, protein becomes the priority.
I’ve tested countless gym bags. But Stubble + Co’s Roll Top Backpack is my favourite. It fits everything I need – from my laptop and workout gear to recovery tools and snacks – without feeling bulky. It’s waterproof, which is ideal for running around London, and I love that the brand uses recycled materials and offers free repairs.
I recently added creatine to my daily supplement stack. There’s a misconception that creatine is just for bodybuilders, but it’s one of the most researched supplements out there – and the benefits for women are huge. It helps with strength, recovery, and even cognitive function. I take Ancient & Brave’s True Creatine+, which combines creatine monohydrate with taurine, magnesium, and vitamin D3. Timing isn’t as important as consistency, so I simply add a scoop to my morning water.
A solid warm-up routine is the secret to staying injury-free. Resistance bands are so versatile – they’re brilliant for activating the glutes, opening tight shoulders or stretching out the hips before a workout. I use mine to combine mobility work with muscle activation – especially for clients who spend long hours at a desk. A few banded shoulder openers or hip bridges can transform the way your body moves in a session. Foam rolling is one of the best things you can do to improve mobility and ease out tight muscles – I always recommend it to my clients. I don’t tend to carry a roller in my bag, but if there’s one in the studio, I’ll use it religiously.
I never leave home without my Invisible Reformer Kit. It’s a portable set that includes resistance loops, a long band, a small stability ball and gliding discs. Each item can be used for stretching, strength training and reformer-style workouts. It’s perfect for clients but also ensures I have everything I need to get an effective workout wherever I am.
I’ve built my gym wardrobe slowly, choosing quality pieces that last. I love Varley for its stylish and functional designs and Conscious Citizen, a brand making waves with its sustainable approach to loungewear and activewear. Varley nails the balance between fashion and function – its sets look as good in a workout as they do running errands. Conscious Citizen, meanwhile, is one of the coolest brands out there right now – its buttery soft sets are made from recycled materials, and the fit is second to none.
There are three styles of leggings I wear on repeat. Lululemon Aligns, which are the gold standard for comfort and durability (I have pairs from 2011 that still look brand new); Vuori Daily Leggings, the softest leggings ever for low-impact sessions; and Sweaty Betty Power Leggings, which are great for high-intensity workouts with the ideal amount of compression. For all-in-one outfits, BAHE’s short onesie has become a recent favourite. It’s flattering, supportive and works perfectly underneath looser layers like Sweaty Betty’s Explorer Trousers or Varley’s Slim Cuff Pants.
On trainers are my ride-or-die. Being lightweight, supportive and versatile enough for both strength training and cardio, they’ve been my go-to shoe since they launched. When it comes to socks, Pointe Studio grip socks are a non-negotiable for reformer Pilates, while Nudea’s seamless bras offer the perfect balance of comfort and support.
My Apple Watch keeps me on track – I’d feel lost without it. I recently upgraded to the Series 10 and use it to monitor everything from heart rate to sleep quality. I have my eye on the Oura Ring for more in-depth recovery data. I’m a total health tech geek.
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Hydration is everything – for performance, recovery and even skin health. I always carry a sachet of Artah Cellular Hydration Powder in my bag. It’s full of electrolytes and botanicals – perfect for replenishing minerals post-workout. Women are more prone to dehydration around certain phases of the menstrual cycle, so staying hydrated can significantly improve energy, skin and focus. I also love Bare Biology’s supplements and have been taking its Life & Soul Mini Omega-3 capsules and Vitamin D3 with K2 for years. I take magnesium when needed for additional sleep and stress support.
For snacks, I keep things simple. I always carry a bag of mixed nuts, a piece of fruit, and Nairn’s cheese oatcakes. These are all excellent sources of fibre, healthy fats and complex carbs, which provide steady, long-lasting energy without the sugar crash. For women balancing fitness goals and busy lives, keeping these nutrients topped up is key. They help support muscle repair, hormone regulation and overall wellbeing.
I swear by gua sha for releasing muscle tension. It’s such an underrated recovery tool – it’s brilliant for loosening tight muscles and speeding up recovery. I use a gua sha regularly on my legs, shoulders and hips with a Susanne Kaufmann Arnica Body Oil – it helps with lymphatic drainage, releases tension and boosts circulation. The trick is to use long, sweeping strokes towards the heart. I also swear by foam rollers – I have a variety, including a short, nodal one for breaking down knots and massage balls to target tight spots – and my Power Plate Mini Plus massage gun.
Infrared saunas have been a game-changer for my recovery. They are great for muscle recovery and lowering inflammation. Studies show infrared saunas can reduce DOMS by up to 30% and significantly improve blood flow to muscles, promoting muscle regeneration. Infrared rays diffuse dry heat and penetrate deep into the tissues, warming the body directly. This means the temperature is lower (60°C for an infrared sauna versus 110°C for a traditional sauna), so you can enjoy longer sessions, and I personally find it more relaxing. I try to book in a session at Oh My Cream in Marylebone at least once a week – it’s the best way to unwind after a busy day.
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