This week’s Ultimate Transformation Moment is about building your own personal wellness program.

We’ve kicked off the Let’s Go Men! as well as the Let’s Go Women! workout programs in the Los Angeles area this quarter, and in honor of these two programs, there is some basic fitness gear I want to make sure everyone has anytime they go workout. No matter where you are working out, you want to make sure that you have the following clothing and equipment.

To begin, make sure you have comfortable clothing such as dry fit shirt and pair of shorts. Wear clothing that you are ok with perspiring in. The dry fit material prevents water from being absorbed by the clothing and in turn, keeps the body dry. The water is allowed to run off of your body. I recommend wearing either bicycle tights or running tights underneath your shorts because in the beginning stages of training, there may be friction between the legs that can create some very uncomfortable chafing.

Additionally, make sure you have a sweat suit to cover you after working out to allow your body temperature to decrease gradually after your workout.

A small item you may not think about is your sock selection. You want to wear a pair that fit and does not move or slide. The proper sock will reduce the risk of blisters. Old socks move, may be stretched or worn thin.

We cannot discuss socks without discussing the proper shoes. I always suggest a running shoe, even if you’re planning to walk. Running shoes are designed to absorb shock. In the beginning of any fitness program, when you’re trying to lose weight, running shoes will help your body adjust to the new activity.

Test your shoe to make sure that it still has shock absorption. Take the shoe in both hands, and try to fold the toe of the shoe back to the heel (across the laces). If the shoe bends easily, it’s time to obtain a new shoe. Use this same test when trying out new running.

It’s also good to carry a stopwatch. This allows you to time your workout. You may also manually check your own heart rate by timing yourself and counting the heartbeats on your wrist for a 30 second period. This can give you a parameter on whether or not you’re working too fast or too slow based on your heart rate at any given point.

Finally, carry a water bottle. While I stress hydration prior to the day you’re working out, you can help stave off dehydration by sipping water every 15 minutes throughout your workout.

Prepare your items the night before your workout, and you’ll ease comfortably into to your exercise program.

So, let’s go. That’s our Ultimate Transformations Moment. Peace and be more.

Erich Nall is the owner and founder of Ultimate Transformations Training in Los Angeles. He is the author of “21 Days to Ultimate Health and Wellness.” The certified trainer, nutritionist, motivational speaker, and dedicated life coach is a regular guest and commentator on KJLH 102.3 FM’s the “Front Page” with Dominique DiPrima. As founder of Collegiate Search Youth Organization, Erich has been assisting youth in the community for more than 20 years.