How to Maximize Your Jump Rope Workout

When you think about cardio equipment, treadmills, ellipticals, and stationary bikes may come to mind. But curious to know one of the best tools you can use to get your heart pumping that doesn’t cost hundreds and that you can use anywhere? The jump rope.

This inexpensive, portable device can deliver a super efficient and fun workout in little time. Jumping rope actually works almost every body part. It recruits muscles in your calves, shoulders, forearms, quadriceps, glutes, and especially in your core. “Your whole body has to coordinate,” explains NSCA-certified strength and conditioning specialist Kaylee Woodard. “That brings in your core, or else you will be flopping around everywhere.”

Many athletes train with jump ropes because, on top of this improved coordination, jumping helps develop explosive power and strengthen the ankles, which may help reduce the risk of injury in the joint.

To help you experience all these benefits and get the most of your jump rope workouts, follow these tips from Woodard and her husband Nick. The two are multiple-time national and world jump rope champions, and they co-founded and co-own Learnin’ the Ropes, a youth jump rope program. If there’s anyone to learn how to jump rope from, it’s these two! (Check out their Instagram videos and try to stop your jaw from hitting the ground.)

How to Pick the Best Jump Rope for You

Not every jump rope is the same. Lightweight “speed” jump ropes are best for experienced jumpers who want to do skills like double-unders. If your goal is to master the basics, you could end up tangled and frustrated with that kind of rope. Instead, start with a beaded jump rope. “It’s one of the best things you can use because the weight of the beads helps you feel every revolution,” says Nick, who is also a personal trainer. “A lot of times, people just flick their wrists and don’t know what the rope is doing. A beaded jump rope gives you feedback.” He even uses beaded jump ropes to teach CrossFit students how to do double-unders.

Once you know what type of rope to use, to determine the proper length, hold the rope by the handles and stand in the middle of it. Pull the handles up by your sides. You want them to be right underneath your armpits. If a rope is too long, simply tie knots near the handles. You may also be able to adjust the length by opening the handles up; check the manufacturer directions.

Perfect Your Jump Rope Form

As with any exercise, to get the most benefit and also stay injury-free, you want to use proper form with a jump rope. “A lot of people think jump rope will kill your knees if you aren’t active or are a beginner. That’s not the case if you do it correctly,” Kaylee says. “You’re only jumping about an inch off the ground; it’s not that high of an impact.” According to Nick, proper form includes:

• Staying relaxed in the shoulders
• Focusing on turning mostly from your wrists and a little from your forearms
• Jumping on the balls of your feet
• Keeping your knees soft (you don’t want to lock them out)
• Actively engaging your core the entire time
• Keeping your eyes forward (not up or down)

How to Improve Your Jump Rope Skills

For anyone who loathes when a fitness instructor says to grab jump ropes, don’t despair. You can improve your jump rope ability. If you’re starting with the basics, Kaylee suggests putting both jump rope handles in one hand and practicing swinging the rope by your side; do this with each hand one at a time. “This will help you learn how to control and feel the rope,” she explains. “Then when you have a handle in each hand and start moving it, you will understand how it’s moving around your body.”

As you start jumping, it can be frustrating. “It’s not like running where you can just do it,” Nick says. “You have to build up coordination.” For any level jump roper, the Woodards recommend doing intervals. “We don’t jump for 30 minutes straight. We don’t even jump for five minutes just to jump for five minutes,” Nick explains. They only might jump consistently for that long if they’re training for a competition, where they need to jump for three minutes straight. (Jumping for slightly longer while training helps build up the endurance they’ll need for the big day.)

Nick suggests aiming to do six sets of 30 seconds of jump rope. So try to jump for 30 seconds. When that time is up, rest. Then try to jump for another 30 seconds. Do this for as many sets as you can, until you can do six sets. And even if you get tripped up and only jump for five or 10 seconds during your intervals, you’re getting good exercise.

“You are still burning calories because you’re putting forth continuous effort,” Kaylee explains. “You’re also accomplishing a workout and getting better at a new skill. That provides huge mental benefits.” Try to be patient with yourself (and the rope), and you will experience the endorphins—and that will keep you coming back for more. “Just have fun and try to jump,” Nick says.

The post How to Maximize Your Jump Rope Workout appeared first on Fitbit Blog.

source https://blog.fitbit.com/jump-rope-workout/

Meet Fitbit’s Newest Health Coaches

At Fitbit, we believe in the power of a strong support system. We know that behind every great success story, there’s a team that helped us reach our goals and when we align ourselves with ‘can-doers’ we naturally absorb their positive energy—enter Fitbit’s certified health coaches. They won’t just be your health guide, they’ll be your celebration partner, educational resource, and support system when managing the ups and downs.

Our expert coaches have a variety of health and wellness experience. Before embarking on your health and wellness journey, take a minute to learn about the people available to help you build healthy habits for reducing stress, managing a chronic condition, and eating better.

So, who are the newest certified coaches to join the Fitbit team? Allow us to introduce you:

Amy Hoogervorst

Hi, I’m Coach Amy! I’ve been a coach through Duke Integrative Medicine since 2017 and am a National Board Certified Health and Wellness Coach. A dozen years ago, I started making some lifestyle changes after not prioritizing myself when my children were young. That led to better health and a new career. I am passionate about helping you become your own best health advocate. Outside of coaching, I love hiking with my family, running in different U.S. states, and chronicling life through photos.

Elena Lanaconi

Hi, I’m Coach Elena! I have a Masters in Public Health specializing in physical activity and behavioral health. Additionally, I’m a certified health coach and personal trainer as well as a former collegiate athlete. I’ve been health coaching for 2 years, and I’m drawn to the whole-person centered approach. I’m passionate about helping others thrive and love working with people. I believe we all should feel good in our bodies. I enjoy being creative, running, hiking, and practicing yoga!

Shannon Gabriel

Hi, I’m Coach Shannon! I am a Registered Dietitian with 17-years of experience and have been health coaching for the past 12. I love coaching for the fact that I can help you take control of your lifestyle and establish a plan of action to feel your best! I want you to feel good about the choices you’re making and see the changes you’re looking for. In my free time, I love all forms of exercise including hiking, strength training, and yoga. I’m also a huge foodie!

Mindi Masters

Hi, I’m Coach Mindi, a Registered Dietitian, Trainer, and NBCHWC Coach. Health became a value in college as I journeyed to recover from anorexia. My mantra: Be the confident hero of your health and self-care at every stage of life. Together, you can bridge the gap from knowing to doing. I have 30-years of experience coaching sustainable change in weight/disordered eating, diabetes, stress, and exercise. I enjoy moving outside, pickleball, line dancing, teaching senior fitness, and blowing bubbles with my grandkids.

Ashley Beall

Hi, I’m Coach Ashley! I studied at the Institute of Integrative Nutrition and am a National Board Certified Health and Wellness Coach (NBC-HWC). My previous career was in media sales, but I was inspired to become a health coach after overcoming some personal health challenges and wanting to help others do the same! I cleaned up my diet and found myself with more energy, which allows me to do more of what I love including hiking, swimming, and playing with my two-year-old niece.

Shantel Shea

Hi, I’m Coach Shantel! I am a Mayo Clinic Trained Wellness Coach and ACE Certified Personal Trainer. My passion is helping people find internal motivation to achieve lasting health and wellness goals! I understand firsthand how difficult weight loss and maintenance are. I also have experienced how stress impacts health. I became a health coach in order to make a difference in peoples’ lives! Outside of coaching, I enjoy spending time with family, traveling, running, hiking, and strength training.

Stefanie Valdez

Hi, I’m Coach Stefanie! I’m a National Board Certified Health and Wellness Coach and have been coaching for three years. I have a graduate degree in Health Education and Promotion and am a Certified Health Education Specialist. My interest in coaching began because many of my family members suffer from diseases that can be modified or reduced through healthy lifestyle changes and I wanted to help them. I enjoy yoga and any activity that’s outdoors, especially if I can enjoy it with my dog!

Ready to start your journey with a certified Fitbit health coach? Click here and get working towards your best self today.

The post Meet Fitbit’s Newest Health Coaches appeared first on Fitbit Blog.

source https://blog.fitbit.com/meet-new-fitbit-health-coaches/

How to Build a Healthy Salad

No one ever had a linguine deficiency. But vegetables can be trickier to work into your daily rotation than pasta is—which is why we’re grateful for salads. “They’re an easy and delicious way to get at least a serving or two of veggies, which most Americans are lacking in,” says Keri Gans, R.D.N., the author of The Small Change Diet. Although making a satisfying salad is kind of an art, there’s some science to it. Here’s a loose formula that can help you put together a delicious, nutritious plant-based meal in less time than it takes to boil water.

Turn over a new leaf. Start with a base of leafy greens. There’s nothing wrong with pale romaine or butter lettuce, but a dark green or red color—think spinach, kale, arugula, or radicchio—usually means more nutrients, says Gans. Fold in chopped fresh herbs to add a big hit of flavor for very few calories.

Veg out. Now it’s time to pile on the color and crunch. “The more veggies the better—if they’re raw or simply steamed,” says Gans. Limit yourself to 1 cup of roasted vegetables, which are tossed with oil and salt, and don’t count starchy veg, like peas, corn, or sweet potatoes here—these provide more carbs than light vegetables, so add them to the “smart carbs” bucket below.

Bulk up. For staying power, you’ll want your salad to have protein. Some options: 3 to 4 ounces of chicken, tuna, or steak, or two hard boiled eggs. “A half cup of beans can work as either your protein source or your carb, but since beans don’t provide as much protein as meat or poultry, you may want to consider adding a hard­ boiled egg or some nuts,” says Gans. 

Add smart carbs. Speaking of carbs, the complex kind—which contain fiber your body digests slowly—are another way to make your salad filling. Besides beans, Gans also recommends a half cup of warm or cold cooked grains, such as barley or brown rice, half a cup of starchy veg, such as peas, corn, or sweet potatoes, or 1 cup of fresh fruit. If you prefer dried cranberries or apricots, make sure they don’t have added sugar, and shrink the serving size to a quarter of a cup.  

Don’t fear fat. Avocado, cheese, and nuts and seeds not only add flavor, they also have health benefits. A serving of avocado, which is one-third of an avocado, delivers 3 grams of fiber along with antioxidants and heart-healthy monounsaturated fats. Nuts and seeds (a serving of which is 1 ounce), also deliver good fats, plus protein. Cheese contains protein too, and it’s an excellent source of calcium. Crumble or grate it to make a 1-ounce serving go further. A drizzle of extra-virgin olive oil will help you absorb more fat-soluble nutrients and comes loaded with heart-healthy antioxidants. To avoid adding too many calories, pick one healthy fat option, not all four.

Dress nicely. You can add oil and either vinegar or freshly squeezed citrus juice separately, or combine them first to make a vinaigrette. Either way, a good ratio is two to three parts oil to one part acid. For added flavor, experiment with mustard, minced garlic or shallot, or citrus zest. If you prefer a creamy dressing, try whipping up a better-for-you granch dressing or throw an avocado into a food processor with some garlic, lemon and olive oil. 

Skip the toppings. Keep the salad healthy by avoiding bacon bits, croutons, and bottled creamy dressings—these can be a surprising source of calories, as well as sodium and added sugar. 

The post How to Build a Healthy Salad appeared first on Fitbit Blog.

source https://blog.fitbit.com/build-a-salad/

Finding Your Pandemic Flow: New Fitbit Data Reveals Your New Favorite Activities

As the world continues to adjust to our new normal of living between lockdowns and a pandemic, Fitbit aggregated user activity data between March and September of 2020 shows how users have adapted during this unprecedented time by embracing new activities despite facing challenges such as closed gyms, remote work, and a host of other factors pushing people towards a more sedentary lifestyle. 

Earlier Fitbit data found that daily step counts decreased by as much as 38 percent in certain global regions in response to pandemic lockdowns. Similarly, a study from Business Facilities in March found that the U.S. increased its average workday by almost 40 percent, adding an extra three hours, the largest jump worldwide. But this decrease in steps and increase in work time, doesn’t mean we’re not finding ways to stay active.

The latest findings from our research team’s review of aggregated user data reveal key trends:

1. Stress relieving activities and activities that don’t require gym-access are on the rise. Meditation, for example, increased 2,900 percent globally and even more in certain countries like the UK and New Zealand.
2. Active minutes are down around the world—a change from our earlier research in June which found active minutes increased as steps declined. 
3. Even though active minutes have been decreasing since June, Fitbit users are exercising with more intensity in certain activities, particularly opting for stress relieving and non-gym activities like meditation, yoga, pilates, running, and hiking. 
4. Steps are still down overall around the world.
5. Sleep duration is up around the globe—but especially in Latin America.

With these trends, the research shows how people around the world have adapted to global pandemic-induced lockdowns. In order to compare the data and explore these trends, the research team had to compare last year to this year to get a better look into activity patterns. 

What we studied

To identify the differences the pandemic has driven in the Fitbit community around the globe, the Fitbit research team analyzed aggregated, anonymous population level data from Fitbit users ages 18 to 80 with a BMI of 15 to 60 across tens of million Fitbit users from March 1 to September 30, 2020 as compared to the same time period in 2019, including step counts, active minutes, and activity types.

What we found

Overall, throughout the COVID-19 pandemic, our research team found that workout intensity with activities like running increased, and stress reducing activities like meditation and yoga gained popularity throughout the world. Interestingly, certain activities like meditation, hiking, and running have become even more popular in specific countries like New Zealand, Sweden, and South Africa, respectively. 

When the team dug deeper into the data, they saw that the majority of activities that gained popularity or remained consistent happened to be activities that we typically associate with stress reduction. High intensity exercise is already known to reduce stress on a chemical level—whether it’s stimulating endorphin levels in the brain in what’s typically referred to as a “runner’s high” or reducing stress hormones like adrenaline and cortisol. Similarly, mindfulness activities like meditation, yoga, and pilates are known to help stimulate serotonin and endorphins while reducing those same stress hormones.

Workout Intensity Increases

As mentioned above, step counts still remain lower across the board. Although the intensity of active minutes have been increasing since the start of the pandemic, the total active minutes have decreased for every age group and gender from March through September 2020 compared to last year. However, the intensity of active minutes actually increased compared to last year with the exception of men between 18 and 49 years old. For reference, when we describe “intensity of active minutes,” we’re describing the differing levels of low, moderate, and intense activity that we use in our active minute calculations. 

So are people more or less active now than before the pandemic? Well, that depends on your definition of active. Our data shows that users are taking fewer steps and achieving fewer active minutes. However, because they gained more intense active minutes, our data also shows how Fitbit users might be pursuing activities with more intensity and ultimately using their time more efficiently to achieve results.

Calming our Nerves During the Pandemic

While logging meditation as exercise had a massive 2,900 percent average increase for all age groups of Fitbit users around the world, there was also a surprising increase in cardio-focused activities that don’t require a gym like kickboxing, jumping rope, and rollerblading. 

Without access to gyms, Fitbit users have turned to activities they can do at home or on their own in an attempt to adapt to the challenges of our environment during COVID-19 restrictions. For 18-29 year old Fitbit users, both roller blading and yoga nearly tripled in popularity as compared to the same time period last year, and for all age groups kickboxing increased an average of 38.8 percent. For context, during this time period there was also a global bike shortage as people sought out a new activity during the quarantine that didn’t require a gym. 

Global Activity Patterns

While all of these activities spiked globally, certain countries saw larger increases in specific activities representing the trend of Fitbit users shifting to activities that don’t require a gym. Some notable regional increases include: 

• Meditation: New Zealand had the largest spike in meditation with a massive 9,017.5 percent increase, followed by Great Britain, which had an impressive 7,350 percent increase compared to the global average (percent increase versus global average).
• Hiking: Sweden saw the largest increase in hiking at 181.3 percent. In comparison, Canada came up in fourth place with a 102.9 percent increase in hiking activity.
• Running: Spiked the most in South Africa with a 99.24 percent increase, and jumped in Singapore by 50.5 percent. 
• Inactivity: Active minutes intensity decreased overall in Latin America. In fact, Latin America was the outlier in multiple variables like activity counts, most likely because COVID arrived later in LATAM than in other markets. Read more here about the impact of COVID-19 around the world in this past blog post.

Conclusion

As the data shows, the lockdown has sparked a massive global increase in both stress-reducing activities as well as activities that don’t require a gym. Whether it’s the soaring popularity of meditation or the renewed interest in hiking in countries like Sweden, the data reveals the ability for humans to adapt to their surroundings to find healthy outlets in challenging circumstances. 

Whatever activities you decide to pursue, make sure to take care of yourself and your health. To support you and your health, we’re offering a 90-day free trial of Premium for new Premium users to help you stay active, sleep well, and manage stress—check it out here. Fitbit Premium uplevels your Fitbit experience, unlocking deeper analysis of your data and more personalized insights that connect the dots across your activity, sleep, and heart rate.

The post Finding Your Pandemic Flow: New Fitbit Data Reveals Your New Favorite Activities appeared first on Fitbit Blog.

source https://blog.fitbit.com/finding-your-pandemic-flow/

Healthy Recipe: Turkey Brunch Burger with Arugula, Shallot, & Maple Syrup

This turkey breakfast burger is a great brunch option for those looking for a filling meal without the hours of prep that can go into a full brunch spread. It also offers plenty of room for personal touches; we used a brioche bun, which is totally fine for the occasional indulgent brunch, but for a healthier everyday option you can swap it for a whole-wheat English muffin or 100 percent whole-wheat burger bun. If you’re keeping an eye on your carbs, wrap your burger in a couple of large leaves of lettuce. The thick turkey patty in this burger is moist and flavorful, and the addition of fresh sage reminds us of classic breakfast sausages. 

Top it with a runny egg and a dash of hot sauce to give it a little kick, and you’re ready to eat! 

INGREDIENTS: 

2 oz (60 g) ground lean turkey

½ teaspoon fresh or dry sage

1 tablespoon shallot or red onion, finely chopped 

½ teaspoon pure maple syrup

Nonstick spray

1 thin slice white cheddar cheese

1 egg

Salt 

black pepper

1 bun of your choice (this recipe uses a brioche bun, but you can swap for a whole-wheat English muffin, or lettuce wrap)

¼ cup arugula

Hot sauce (optional)

DIRECTIONS: 

Add turkey, sage, shallot (or onion), and syrup into a small bowl and mix until combined.

Place a skillet over medium heat and spray with nonstick spray. 

Form the turkey into a thin patty and place in pan. Cook on each side for about four minutes until the center is firm to the touch. Place a slice of cheese on top and cook until melted, remove from pan.

Spray pan with nonstick spray and crack egg into the center. Sprinkle with salt and pepper and cook until whites are solid, about four minutes.

Toast your bread and then place arugula on the base, top with your turkey patty, then the egg. Add a dash of hot sauce before placing the bun on top.

Makes one serving. 

NUTRITION FACTS (PER SERVING): 

Using brioche bun

Calories 510

Protein 30 g

Total fat 21 g

Saturated fat 10 g

Cholesterol 265 mg

Carbs 49 g

Fiber 0 g

Total sugars 8 g

Added sugars 2 g

Sodium 670 mg

NUTRITION FACTS (PER SERVING): 

Using whole-wheat English muffin

Calories 360

Protein 30 g

Total fat 14 g

Saturated fat 6 g

Cholesterol 215 mg

Carbs 32 g

Fiber 0 g

Total sugars 8 g

Added sugars 2 g

Sodium 470 mg

NUTRITION FACTS (PER SERVING): 

Using lettuce leaves to wrap patty

Calories 230

Protein 25 g

Total fat 12 g

Saturated fat 6 g

Cholesterol 215 mg

Carbs 5 g

Fiber 1 g

Total sugars 3 g

Added sugars 2 g

Sodium 230 mg

The post Healthy Recipe: Turkey Brunch Burger with Arugula, Shallot, & Maple Syrup appeared first on Fitbit Blog.

source https://blog.fitbit.com/turkey-brunch-burger-2/

Healthy Recipe: Cauliflower Parm with White Bean Puree

Whether you’re trying to work more plants onto your plate or simply want to lighten things up, cauliflower parm puts a tasty spin on an old favorite. Roasted in the oven, it’s light, tender, crispy, and crunchy, then drenched with cheesy goodness. And it’s big on nutrition too. Each generous serving delivers more than an entire day’s vitamin C, a third of your daily iron and zinc, plus it’s packed with cancer-fighting glucosinolates. 

To round things out, a side of lemony white bean puree provides plenty of slowly-digested protein and fiber to keep you full and satisfied. So go ahead, dig in!

Note: To save time on busy nights, there’s no harm in reaching for a readymade jar of tomato sauce, just look for a brand that’s low in sodium and added sugars.

INGREDIENTS:

For the tomato sauce: 

1 tablespoon olive oil

1 small onion, finely chopped 

1 clove garlic, minced

1 can 28 oz (794 g) crushed tomatoes, no salt added

1 tablespoon tomato paste

1 pinch dried chili flakes

Salt and freshly ground black pepper

For the cauliflower: 

1 medium head cauliflower, cut into 1-inch florets

Olive oil cooking spray

¼ teaspoon garlic powder

Salt and freshly ground black pepper

1 ⅓ cups (150 g) shredded part-skim mozzarella cheese

For the white bean puree:

1 tablespoon extra-virgin olive oil

2 cloves garlic, minced

2 15.5-oz cans (879 g) cannellini beans, no salt added, rinsed, and drained 

¾ cup (6 fl oz/177 ml) water

½ teaspoon fresh thyme leaves, finely chopped

Salt and freshly ground black pepper

Zest of 1 lemon

Juice of 1 lemon

INSTRUCTIONS:

Preheat oven to 425°F (220°C). 

Make the tomato sauce: In a large sauté pan over medium-low heat, warm 1 tablespoon of olive oil. Add the onion and sauté, until soft, about 7 minutes Add the garlic, and stir for 1 additional minute. Stir in the crushed tomatoes, tomato paste, chili flakes, salt, and pepper. Cook uncovered, stirring occasionally, 15 minutes. Remove from heat. The sauce will be a little chunky, but you can puree it in a blender or food processor if you prefer a smoother sauce.

Make the cauliflower parmesan: Arrange cauliflower florets on a large rimmed baking sheet. Spray with olive oil cooking spray. Toss florets gently with your hands to make sure they are fully coated. Season with garlic powder, salt, and pepper.

Roast cauliflower until tender, 30 to 35 minutes, stirring with a spatula halfway through cooking. Remove cauliflower from oven.

Spray a 13 x 9-inch (33 x 23-cm) baking dish with olive oil cooking spray. Spread a thin layer of tomato sauce (about 1 cup) onto bottom of baking dish. Transfer cauliflower to baking dish and arrange in a single layer. Top cauliflower with remaining tomato sauce. Sprinkle with mozzarella cheese. Bake for 12 to 15 minutes, or until cheese has melted. 

Make the bean puree: In a medium sauté pan over low heat, warm 1 tablespoon of olive oil. Add garlic and stir, 1 minute. Stir in cannellini beans, water, thyme, salt and pepper. Raise heat to high and bring beans to a boil. Reduce heat to low and simmer for 5 minutes. Remove pan from heat. Stir in lemon zest and lemon juice. Remove from heat.

Mash beans well with a potato masher or puree in a blender or food processor until smooth, adding more water, if necessary, to achieve a creamy consistency. Serve alongside cauliflower. 

Makes 4 servings.

NUTRITION FACTS (PER SERVING):

Calories 460

Protein 26 g

Total fat 16 g

Saturated fat 5 g

Cholesterol 24 mg

Carbs 52 g

Fiber 15 g

Total sugars 13 g

Added sugars 0 g

Sodium 377 mg

The post Healthy Recipe: Cauliflower Parm with White Bean Puree appeared first on Fitbit Blog.

source https://blog.fitbit.com/cauliflower-parm/

How to Pack a Commuter Bike Bag Like a Pro

As people start returning back to the office after working from home, some may be looking for other commuting options to replace a crowded subway or bus. And biking to work may become more popular. 

While nobody can predict the future, shifting to a commute on two wheels takes some planning. For example, you may want to drive into the office once a week to drop off some clothes and leave a pair of dress shoes under your desk. And if you decide to bike to work long-term, you’ll probably also want to invest in a good bag and learn how to pack it so that you are comfortable and don’t squish your lunch. 

We talked to packing and travel expert Anne McAlpin to learn what to look for in a commuter bag as well as how to pack like a pro. 

Find the Best Bag

“The biggest mistake I see people make is they usually have the wrong bag,” McAlpin says. “It’s not designed for their type of travel.” Here’s how to choose your best carryall.

Make a list. First make a checklist of everything you think you need to pack. Then carefully go back over that list and decide: Do you really need all of that? You may be able to leave some items at the office or forgo them.

Backpack vs messenger bag. Once you have an accurate list of what you’ll need to pack, then decide how big of a bag you need to carry it all. Compared to a messenger bag, a backpack is better for your back and more evenly distributes weight. However, some commuters prefer the easier access of a messenger bag. In the end, it’s your personal preference. 

Go for waterproof. Whatever you do, McAlpin recommends a waterproof bag. That way, should you get caught in a downpour, your items should remain dry. Roll-down-top-style bags provide further protection from the rain, she adds. You can also purchase a rain cover for your backpack if that’s more your style.

Pockets or no pockets. Think about how you like to organize when you back a suitcase, McAlpin says. “Do you like having pockets, or do you prefer a big, empty box?” That will help you decide what features you’d like in a commuter bag. If you go with pockets, be sure any zippers are sealed—if not, water can leak in if it rains. That may not be a deal breaker, but be sure you don’t put valuables in those pockets then, or always have some ziploc bags on hand for added protection. Some backpacks also have a zippered pocket that rests against your back, perfect for your phone or other items you don’t want to risk getting pick-pocketed.

Go for padded straps. “Padded or wide straps will evenly distribute the weight and are more comfortable,” McAlpin says. If you use a backpack, you may also want a waist strap to help keep the bag from shifting as you bike.

Consider reflectivity. Especially if you will be commuting during the early morning or later evening when it’s dark outside, reflective markings on your bag will make you more visible to drivers.

Look for a laptop compartment. If you know you’ll carry your laptop more often than not, a dedicated laptop pocket will help protect your tech should you drop the bag or have items in your bag that could scratch it, McAlpin says. Same goes if you’ll carry a tablet.

Get a warranty. “Don’t buy cheap stuff,” McAlpin recommends. Most good brands and bags come with a lifetime warranty. The price tag is worth knowing your gear is safe and that you can get a replacement should anything happen to the bag. (Read the warranty before you make your purchase.)

Consider getting fitted. Fittings aren’t only for suits and wedding dresses. “You can have your bag fitted to your body,” McAlpin says. Many outdoor retailers and bike shops can do this. They’ll measure your back to help determine which bag is best for you and help adjust it to your body.

Pack Like a Pro

Now that you have your bag, it’s time to pack! Here are McAlpin’s tips.

Don’t overpack. Many people take too much, McAlpin says. If your checklist was accurate, this shouldn’t be a problem. However, as you commute, you may discover other items you don’t need or that you can leave at work rather than carry every day.

Leave shoes at work. Or if you want to bring shoes into the office, put any socks inside of them and pack them in a plastic bag. When you change shoes, you can put your sweaty, possibly dirty commuting shoes in the bag so nothing else gets messy. Put your shoes either on the bottom of the bag (nested toe to heel so they take up less room) or place one on each side of your laptop for added protection.

Put your clothes on the bottom. Put your shirt on a flat surface and place your pants on top. Fold any sleeves and other excess material from the shirt in over the bottoms. Then roll everything, McAlpin says, smoothing the fabric out as you go. “This doesn’t really wrinkle your clothing unless it’s 100-percent cotton,” she says.

She suggests putting your rolled clothes in clear packing cubes for several reasons: One, if you open your bag and items fall out, you don’t have to worry about your underwear falling on the sidewalk. Two, when you want your clothes, you don’t have to dig through your bag to find them. And three, when you arrive at work, you can pull out the cube and take just that to the bathroom to change rather than taking your entire bag. 

Put your clothes on top of your shoes (if you’ve packed those too) at the bottom of your bag, McAlpin recommends.

Slide in your laptop. If you haven’t already added it in step 2 with your shoes, put your laptop in its designated area.

Add your lunch. If you’re packing any meals or snacks, place them in reusable plastic containers so they don’t get crushed, McAlpin says. But this on top of your clothes. Keep your water bottle handy, though, ideally in a cage on your bike.

Top it off with essentials. Anything you’ll need the minute you get off your bike—your lock, office pass, phone, wallet—pack into another cube and place those on the top of your bag, McAlpin says. That way you can grab them all in one swoop, with no digging. For women, you may choose to put these items in a small shoulder bag that you use once you arrive at the office, McAlpin adds. Then, should you go out to lunch, you don’t need to take your entire big commuter bag with you.

Consider a few extras. These days, you want to keep a face mask and possibly hand sanitizer and gloves handy. These could go in a side pocket or the final packing cube. And should the forecast call for rain, put your coat on top of everything. “That adds an extra layer of waterproofing,” McAlpin explains. Lastly, a small microfiber towel or cloth in an easy-access pocket can be used to wipe down a wet bike seat or glasses. When you wring it out, it will be about 90 percent dry, she says—much better than lugging a heavy, sopping wet towel with you.

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