Running on Eagles Wings

God, Life, and Running

Category: Workout (page 1 of 4)

Holiday Leg Burn Workout 2015

This is one of the hardest weeks of the year! We often don’t have much time for working out but you need to MAKE the time then make the most of what time you do have! Here is a fabulous leg burn workout I did this week to keep my calorie burn going all day!

Holiday Leg Burn 2015 - Running On Eagles Wings -  Workout - Metabolic Effect

This workout consists of 2 simple super sets. I recommend 3 sets of each superset with 10-12 reps per exercise! The first set is Bench step ups (10 per leg) and then regular squats. Try to sit down parallel and squeeze. The second set is split squats (10 per leg) and then deadlifts. Use heavy weights but do NOT sacrifice your form! If you aren’t sure of the proper form look it up and ask someone! If done properly – you will definitely feel this workout the next day! After weights, I love to get some HIIT cardio in for an extra burn. Today I chose sprints. Up to you try for 30-60 second sprint with double that time rest. I always warm up and then start slow with your sprints. Every sprint I try to increase my sprint speed.

Holiday Leg Burn Workout Sprints - Running On Eagles Wings - HIIT cardio

Sprints are one of my favorite HIIT workouts because it is a full body workout. It works your legs, your core and upper body! You don’t need to do sprints every day for them to be effective. ¬†Sprints will make your legs burn for a couple days! I like doing sprints once a week!

Hope you have a great holiday week! Remember moderation is KEY. But enjoy the pie! ūüôā

12 Days of Fitness Christmas – Day 8

12 Days Fitness Christmas Day 8 - Protein Powder - Orgain Organic Protein or Optimum Nutrition Whey Protein

Protein Powder – This is optional. It is not necessary for everyone. However, I find that it aids significantly in recovery from heavy lifting and HIIT workouts. It is also a great option for a fast – but healthy – meal. I commonly have a smoothie for lunch because I don’t have time to make a whole meal just for myself! My current favorite protein is Orgain Organic Plant Based Protein Powder¬†. We typically buy the vanilla, but the chocolate is good too! Our Costco sells the chocolate so if I’m ever in a pinch I can grab it there! I find this protein is NOT gritty at all and it blends very well. My kids both love it as well! We are using plant protein currently due to some dairy issues with Teddy. However if you prefer a Whey (diary) protein our absolute favorite is Optimum Nutrition Gold Standard Whey. This protein is great in smoothies or mixed alone with milk.

No matter what – protein is important part of of foods and nutrients you need daily. If you struggle getting enough protein, then check out options like these powders!

*Affiliate links are used in this post. By purchasing through the link I will receive a small portion. Thank you for supporting our family.

12 Days of Fitness Christmas – Days 4-7

Whoops we got a bit behind!

Day 4:

12 Days Fitness Christmas Day 4 - Socks - Smart wool running socks

Socks. My absolute favorite socks are smart wool. They are fabulous socks that wick sweat away and help your feet stay dry. They are breathable, soft and even have a light cushion. My two favorite styles are the Ultra Light Micro¬†and the Elite Low Cut.¬†¬†The light ones are great for even wearing day to day. They come up in the back to prevent any ankle blistering as well! For days you want a little higher coverage (or if you are outside and its muddy/dirty) the low cut are perfect. They are stylish, yet great coverage for the top of your foot/ankle. Don’t skimp on your socks if you want to keep your toenails and not have to deal with blisters!

Day 5:

12 Days Fitness Christmas Day 5 - Shoes - Running shoes from Mizuno and Scott Running

Shoes. Whether you prefer running or lifting or whatever Рyou need shoes. Shoes are like sports bras and other items Рthey wear out with use! Worn out shoes can lead to a whole host of issues! So keep track of your shoe usage! If you notice any visible wear then its time to replace them! My favorite running shoes are Mizuno Wave Riders.  However I really also enjoy Scott running shoes for some running or trails or just wearing about!

Day 6:

12 Days Fitness Christmas Day 6 - Fitness Watch - GPS, heart rate monitoring, FitBit surge, Garmin Forerunner 220

Fitness Watch. This is becoming more and more popular. Runners for awhile now have been using GPS watches to track their distance/speed. They work really well. I loved my Garmin that I had and I would totally replace it with this Garmin Forerunner 220.¬†Simple yet effective and not too big! If you aren’t a huge runner but still want something FitBit has seriously upped their game the last few years. Their newest watch the Fitbit Surge has GPS, and heartrate monitor on the watch! Plus it allows you to see your sleep patters and calls/texts so you don’t have to always pull your phone out! (I am getting one of these for Christmas so I can’t wait to figure it out!)

Day 7:

12 Days Fitness Christmas Day 7 - Running Shorts - Oiselle Roga short

Shorts – In particular Oiselle Shorts and the Roga Short. I own a lot of these. I wore these shorts EVERY day this summer when it was swealtering down here in SoCal. The Oiselle ladies are amazing (yes I’ve met them in person!) and they have quality products. They sell a regular Roga Short and a Long Roga Short. The regular ones are short. The longer ones are great if you don’t want to show as much leg or wear them out if you are self-conscious. ¬†I really need to buy more of these. At one point they made some pants as well. They also have an ’embossed’ version¬†which has a slight pattern to it if that is your style. If you haven’t tried any Oiselle gear before – go try it! You will not be disappointed!

*Affiliate links are used in this post. By purchasing through the link I will receive a small portion. Thank you for supporting our family.

12 Days Fitness Christmas – Day 3

12 Days Fitness Christmas Day 3 - Sports Bra - Moving Comfort - Lululemon

Today we have every ladies MUST have item! A good quality sports bra. Yes you may think hey these Target bras are cheap and are OK. But really (unless you are super small) they do not offer support you need! Supportive bras support your girls and allow you to do MORE and have better quality workouts! I know I have many times had to back off on my workout intensity because I haven’t been wearing the right bra!

A few of my favs are the Moving Comfort Bras. They have a lot of options and have some great bras for nursing moms! They also go up to larger sizes if you need that!

Another favorite of mine is the Lululemon All Sport Bra¬†or any of their other bras!¬†¬†Other brands have some great bras like Under Armour and such. I haven’t varied outside of these lately! Do you have a different favorite?

Also remember – Like shoes and other gear your sports bras DO wear out! So if you can’t remember the last time you bought one – It needs to be replaced! ūüôā

Rest assured one of these is on my Christmas list!!

*Affiliate links are used in this post. By purchasing through the link I will receive a small portion. Thank you for supporting our family.

 

12 Days of Fitness Christmas – Day 2

12 days of Fitness Christmas - Day 2 - Foam Roller

 

On the Second day of Fitness Christmas we have….

A foam Roller! There are lots of foam rollers out there РHigh density Foam,  short, long, deep tissue massage (ouch!!)Рbut this one Рthe Trigger Point Grid 2.0 is my Favorite.

I recently have had a lot of back pain from maybe a lifting injury but that combined with baby wearing and nursing makes for a stiff and tight back! I have a high density roller at home I was using pretty regularly. Then our gym got some of these Trigger Point Grid foam rollers. It has made SUCH a difference! My pain is much less, I feel like my posture is better!

The back is not the only place to use a foam roller (probably one of the least rolled body parts!) – but rolling is so beneficial for your legs and post workout recovery! Yes its painful, but the results are fantastic!

What is your favorite (or most hated) body party to foam roll??

*Affiliate links are used in this post. By purchasing through the link I will receive a small portion. Thank you for supporting our family.

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