Race Recap: 2019 Race to Blue Point Brewery

In 2018, Blue Point Brewery got a major upgrade- they moved from a small tasting room on River Ave to a larger space on Main St in Patchogue. Annually they have hosted the 10 Mile Run to the Brewery with Sayville Running Company and GLIRC. Not only did the brewery get an upgrade, but the race did as well, opening the run to more participants than previous years. So for the last 5 years, I’ve anxiously waited by my computer to feverishly register for the 10 mile race – and just as any year prior, the race was quick to sell out.

Now with the location change and larger participant field, the race course was new for 2019. Let’s recap this 10 mile loop…

Looking at an old course map, it basically went backwards from the start of the old race course. The new course heads up and down several streets along the coast of the Great South Bay. The residential course is still flat with barely any elevation change. As we started to get into a rhythm around mile 3, some eager spectators were serving beers to runners along the course. Mile 4 parallels the GSB where you have a shining photo opp – smile! The course remains flat as you continue to wind west. As you start heading north and then east, be sure to smile again at Mile 8 😁 The spectators were back at it again here with Fireball shots – why not?! Around the 8.5 mile marker, the course takes a dip under the railroad tracks for what was a big hill relative to the rest of the course. Before you know it, you’ve popped back to Montauk Highway and have half a mile before a fantastic downhill finish to the brewery.

There was definitely a larger field of participants this year given the new brewery space. The post-race party tents had doubled in size and so did the beer selection! Blue Point offered everything from Lagers and IPAs to Gose and the classic Toasted Lager. There was something for everyone and the music was blasting! There were some raffles, but not as good as years passed; raffle tickets were only given with early bib pickups or needed to be purchased – not a fan of this method. The party included the usual food – bagels, heroes, and donuts – to help absorb some of that beer 😂

Who ran this year? What are your thoughts on the new race course? Share them in the comments!

Xo, Louise

5 Lifesaving Meal Prep Tips

It’s Sunday night and you’re scrolling miles with your thumb through Instagram. You see a friend posted #MealPrepSunday, curiously you click your way into another dimension. This one is filled with beautifully organized Tupperware piled high with grilled chicken and veggies. Ugh how do these people stay so organized?

Meal prepping doesn’t have to be overwhelming! It’s a great way to plan ahead and stay on top of your goals- especially when your weekdays are jam packed. Carving out some of your free time to go food shopping and cook on the weekend is all you need to set up for a successful week!

Try these 5 simple tips to make meal prepping a breeze!

1. Take inventory as you’re making your shopping list.

Taking an inventory ahead of time will not only save you money, but a second trip back to the store. What’s in your pantry already? Check the fridge, too, as you’re listing ingredients. Incorporate any leftovers you have into next week’s meal prep so it doesn’t go to waste.

2. Plan your meals before going to the store.

I love to turn my week into a big grid. Listing Monday- Sunday across the top then breakfast, lunch, dinner and any snacks in a column on the left. Start with the meals you know need to be packed, i.e. lunch and snacks for work hours. Pencil in any meals you know where you’ll be out to dinner or at an event. Then fill in the blanks! Tonight’s dinner can be tomorrow’s lunch, make 2 batches of overnight oats, grill chicken and serve with sweet potato one day and broccoli the next.

3. Tupperware/ food storage is key

Having smaller containers to pack your food into are great for 2 reasons: grab and go & portion control. Grab and go containers save so much time when packing a lunch box. If it’s a late night at the office or an evening gym session, then your dinner is good to go. Portion control is very important if you are trying to watch your weight- remember that both over eating and under eating can be issues.

4. Pre-chopped vegetables are a time saver

If you’re in a pinch or making a lot of meals at once, pre chopped vegetables are the best meal prep hack. Although they are not always the most cost effective solution, having an already peeled and cut butternut squash or some zoodles can help get things prepped quickly.

5. Freeze the leftovers

Sometime a recipe calls for more than you need- don’t waste your money! Keep the leftovers in a freezer safe container and save them for later. Try putting them in individually portioned containers to take out as you need- then you’re already planning ahead! Chilis and soups will freeze very well and are easy to warm up on cold nights.

What tricks do you use to make meal prep easier? Share them with us below!

Xo, Louise

Workout: Burpees & Brews Bootcamp

Burpees & Bordeaux partnered with our friends at Small Craft Brewing Company to bring you Burpees & Brews!! Last weekend we got to sweat with an amazing crew then followed it up with flights of beer- talk about Sunday Funday 🎉

How-to: This workout is classic B&B style! There are 6 rounds with 3 exercises in each round. Perform each exercise for 30 seconds then rest for 30 seconds- repeat each round 3 times before moving onto the next.

All you need is a mat and a timer!

Round 1

  1. Step back lunge left
  2. Step back lunge right
  3. Squat Jumps

Round 2

  1. Low Plank
  2. Ankle Reaches
  3. Thrusters

Round 3

  1. Lateral lunge right
  2. Lateral lunge left
  3. Touchdown jacks

Round 4

  1. Inchworm to Push-up
  2. Inchworm to Shoulder Taps
  3. Hi-Lo Plank

Round 5

  1. Squats
  2. Squat Pulses
  3. Burpees

Round 6

  1. Side plank dips right
  2. Side plank dips left
  3. Hi knees/Mtn Climbers (alternate 10 reps each)

Thank you again to our friends at Small Craft for having us! We can’t wait to come back for another bootcamp 💪🏼

Xo, Louise & Pam

PS: Save the date for February 9th… we will be back at lululemon Roosevelt Field!

Guest Post: CycleBar GC’s Newest Instructor

Let’s be real. Riding a bike like your life depends on it at 6am is rough. Add in the 5:15am wake up and 24 degree weather and it’s down right desperate. But when you step out of the shower at 7:05am–it feels fantastic.
This morning I took Pasqua’s 6am Cycle Bar class and loved it (in retrospect, of course.) We started sprinting from the get go and it only got more intense from there. There were two or three times during the class when I expected to catch a break; my hand hovering over the resistance knob ready to turn it down, but Pasqua’s count down to freedom ended with “now raise that resistance!” Damn it.
Pasqua’s class is hard, but she is upbeat and encouraging. She makes you want to raise that resistance and push that pace even when you don’t think you can–but that’s the thing. You can.
Sarah
@sarahmccay

Are Blue Lights Causing Your Bedtime Battles?

five bulb lights

Photo by Rodolfo Clix on Pexels.com

Ever since I went to the ACSM Annual Meeting back in May – I have been very intrigued with sleep. What is sleep? What factors affect sleep? What are the effects of sleep deprivation? And the presentation that started it all – a talk I went to on the role of blue light on our sleep – that soft blue glow that illuminates the room from these devices.

In 2018 – we are constantly exposed to blue lights – in particular from our phones, laptops, and other electronic devices. While blue light has been shown to boot attention, reaction times, and mood – it is disruptive to our sleep cycle. Blue light not only suppresses melatonin secretion (the key regulator to the timing of sleep) – it also shifts our circadian rhythm (our internal clock).

How does this occur? We have always known that we have rods in our eyes for vision in low light levels and cones for color vision in more bright settings – but we also have ipRCGs. These are intrinsically photosensitive retinol ganglion cells (in case you were curious 😉 ) that are not responsible for forming images, instead they communicate to our internal clock to release melatonin.

What can you do to reduce the effect of blue lights on our sleep?

  1. Avoid looking at bright screens 2-3 hours before bed
  2. Consider wearing blue light blocking glasses if you work night shift or use electronic devices (I love my Felix Grays )
  3. Utilize the blue light filter on your phone to turn on around 7pm every night
  4. Get outside! Expose yourself to bright lights during the day to help boost your ability to sleep

Sleep deprivation is a significant epidemic that we face in today’s society so any small adjustment we make can reap significant benefits .

Are you interested in learning more about my research and sleep? Leave a comment below and I’ll write future blog posts about it.

Xo, Pam

 

References:

American Sleep Association. What is Sleep? Why is it needed? Retrieved from http://www.sleepassociation.org/about-sleep/what-is-sleep/

Centers for Disease Control and Prevention. (2017) Sleep and Sleep Disorders. Retrieved from https://www.cdc.gov/sleep/data_statistics.html

Tosini, G., Ferguson, I., & Tsubota, K. (2016). Effects of blue light on the circadian system and eye physiology. Molecular vision, 22, 61-72.

Walker, M. (2017).Why We Sleep: Unlocking the Power of Sleep and Dreams. New York, NY: Scribner.

 

Workout: TRX on the Beach

Total Body Resistance Exercise

This is a favorite piece of exercise equipment (and I’m not just biased because I’m a TRX instructor) because anyone can use it and you can take it anywhere! Make sure it’s securely mounted and you have some space to work up a sweat 💪🏼

We put together some basic TRX exercises you can do from the comfort of your own home or hanging off the Long Beach boardwalk as I like to do! The most important piece of each exercise is to maintain your plank- keep your core tight and squeeze those glutes 🍑

Perform each exercise for 45 seconds each and do 2-3 rounds!

TRX Low Row

  • Adjustment: Fully Shortened
  • Face the anchor point
  • How-to: Elbows under shoulders, angle in, while maintaining your plank extend the arms then squeeze your shoulder blades together and return to start

TRX Chest Press

  • Adjustment: Fully Lengthened
  • Face away from the anchor point
  • How-to: Arms straight in front, angle back and stick your plank, bend the elbows and bring your chest to your hands. Press into the handles and return to startTRX Sprinter’s Start
  • Adjustment: Fully Lengthened
  • Face away from the anchor point
  • How-to: Being the straps under your arms and pin to your chest. Keeping your weight in your arms, angles back on the balls of the feet. Drop one leg straight back as you bend the other so you’re in a straight line. Drive the straight leg up to balance and repeat. Do both sides.

TRX Squat

  • Adjustment: Mid Length
  • Facing the anchor point
  • How-to: Stand with elbows under the shoulders and feet shoulder width apart. Sit back and down keeping the weight in the heels. Keeping a loose grip, use your legs to drive back up and return to start

TRX Biceps Curl

  • Adjustment: Mid Length
  • Facing the anchor point
  • How-to: Palms up, bring your fists to your temples and keep your elbows up high. Extend the elbows, maintaining your plank. Pull yourself back up to start while keeping the elbows lifted.

TRX Triceps Press

  • Adjustment: Mid Length
  • Facing away from the anchor point
  • How-to: Stand up with arms straight in front of you, bend the elbows and bring your fists to your temples while keeping that plank. Press straight into the handles and return to start.

TRX Step Back Lunge

  • Adjustment: Mid Length
  • Facing the anchor point
  • How-to: With elbows under the shoulders, line one leg up with the anchor point, and balance the other in front. Step back into a lunge so both knees bend to 90*. Drive off the heel of the front door and return to start.

What’s your favorite move on the TRX?? Where do you set it up? Share in the comments!

Xo, Louise

Holding Yourself Accountable

Accountability

noun: the fact or condition of being accountable; responsibility.

Let’s talk about our goals; short term or long term, personal or career focused.

There are the ones already in progress and those we haven’t yet started to tackle. Focusing on the latter, take a moment to think about the “why.” Why haven’t you started? What road blocks are in the way? Which of those did you put in your own way?

When it comes to your job, you are held accountable to perform certain tasks whether it be a team project, working with a client, or attending a meeting. This is your responsibility and your boss and coworkers rely on you to make sure these tasks get done.

But who is responsible for making sure you achieve your own goals…?

Holding yourself accountable is often the biggest road block when it comes to achieving our goals. Using fitness as an example, let’s say you’re training for a race. It’s easy so snooze through an alarm for a morning run or prioritize other things on your to-do list above a workout. Is an external source of accountability the answer? Knowing your running partner is waiting for you at 6am or signing up for a class at a specific time? How can we find that intrinsic source of accountability?

Think about what motivates you. Visualize the finish line- literally of your race or that end goal. We never want to look back thinking “I should have done it this way” or “what if I really prioritized myself?” No one else is going to get you there; if you want to achieve it you’re going to have to work for it. That’s your responsibility to yourself. This is you holding yourself accountable.

You want it, you work for it.

Event Recap: NY Fit Fest

Long Beach, New York was home again to the 2nd Annual New York Fit Fest. This event combines beach days with fitness fun – sounds amazing! Workout classes on the beach are exactly our style, so this event was marked on our calendars. All day long there were dozens of classes held right on the beach front by local fitness instructors. There was something for every fitness lover from yoga to spin and pole dancing to boot camps.

An all day pass for this event cost $75. Attendees were able to pre-register for classes which were running all day long, plus you could take as many as you like! Spin classes were held on top of the Allegria Hotel, TRX classes in the sand, and boot-camps trudging through the ocean. The vendor village was set up on the beach with everything from local studios to clothing companies to health food brands. I spent the afternoon hanging out with my BeachFIT Training family where we were hosting atomic push-up challenges alongside our tent neighbors, AMP Training, who had squat and bench press contests going all day long.

As I was working with the BeachFIT team for the event, I was able to explore within the vendor village, but did not sign up for the all day pass. I asked a long time friend of B&B, Stacy Player (@splayer11), to share about her day taking classes and soaking up the fun. Stacy signed up for CycleBar, Hot Pilates Secret, and more! Read on to learn about the Fit Fest experience.

Last Saturday I had the opportunity to attend the NY Fit Festival in Long Beach with three friends, combining two of my favorite things, fitness and the beach.  The morning began with a cycling class on the roof of the Allegria Hotel, taught by a bubbly instructor named Gabby from CycleBar Garden City.  As soon as I walked out onto the rooftop pool deck, I felt like I was at a party, having been greeted by enthusiastic staff members and upbeat music. Before the class started, I couldn’t help but walk over to the ledge of the roof and take in the panoramic views of the ocean.  It was the perfect way to start the day.  After getting settled onto the bike, Gabby introduced herself and the DJ who would be spinning for the class. Once we got pedaling, my glutes and legs started to burn from the sprints, jumps, and hills; but Gabby’s contagious energy and the DJ’s motivating playlist made it easier to push through the burn. Having a DJ right there in class with us was an added bonus, since he was able to manipulate the beat and tempo based on Gabby’s instructions. When the class was over, we headed over to the braid station to get our hair braided by stylists from Red Door Spa. It was a fun break in between classes, where we had the opportunity to relax and walk around to different vendors.

After getting our hair braided, we walked over to set up for our next class, Yoga Pilates. We laid down our mats and sat in the sunshine waiting for the class to begin.  Kaley Young, the instructor, began by introducing herself to the group. Kaley is the owner and instructor at Hot Pilates Secret, which was started by her mother in 2005. In 2012, she lost her mother to breast cancer.  Five days later, Kaley taught her mom’s class and decided, with the support of her father, to continue the journey that her mother began. This past year, Kaley lost her father to 9/11 related illness. Her inspiring story set the tone for a peaceful and self-reflecting experience that Kaley began taking us through. The first half of the class was yoga-inspired, with classic poses, stretching, and breathing exercises. Kaley then transitioned into leading us through pilates-based exercises, with movements such as the double leg stretch, plank leg lift, and the teaser. These exercises engaged our core and helped develop our flexibility and strength. Meditation-style exercises were also infused throughout the class, which helped connect the mind, body and soul. The beach was the perfect backdrop to class, with the ocean air and waves crashing around us.

My third and final class of the day I ended up taking unexpectedly after I was persuaded by one of the instructors. Soccer Shape is a soccer-inspired fitness class developed by professional athletes that have played around the world. It’s essentially a “bootcamp with a soccer twist.” I was intrigued by the concept of the class because I have played sports my entire life, including college, and spent my adolescence at practices doing similar drills to those done during the class. As soon as I saw the agility ladder, cones, and soccer balls, I knew I would be hooked.

We participated in various high paced drills and fun challenges, which incorporated fast feet ladder runs, cone weaves, sprints with soccer balls, and plyometric stations. The dynamic movements and fast pace of the class pushed me to my limits in a good way. We also partnered with a buddy for resistance band exercises.  One particular fun and challenging exercise required us to loop a resistance band around your partner’s chest and hold both ends in either hand. Our partner sprinted across the beach while we held the band and pulled back on it, making it challenging for our partners to run. I happened to be partnered with a very strong guy, who pulled me across the beach so quick, it felt like I was walking a large energetic puppy. When it was my turn to run with the resistance band, the resistance was so strong that I felt as if I was running in slow motion. I jokingly told him that I should get extra points for pulling him across the beach! Doing the exercises in the sand created an extra challenge, as it targeted muscles that I don’t typically use on conventional surfaces.

We ended the class like most team practices do, with a group huddle and a cheer. It caused some of us to say “good job” and high five each other at the end, solidifying a team atmosphere. Soccer Shape was by far the most fun class of the day, as the coaches’ energy and sports-related fitness activities had everyone laughing and cheering each other on throughout the class. I felt like I was back at lacrosse practice, being part of a team again. I also felt like I was on an episode of MTV’s “The Challenge.” (In. My. Dreams) – Stacy Player

Who else attended NY Fit Fest this year?! We would love to hear about your experience! Share in the comments below 🙂

Xo, Louise

Greetings from Vancouver

Greetings from Vancouver!!!!

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It’s been a wild month. From the long LDW in Vermont with my friends, to a girls trip to Lake Placid, a birthday celebration in the vineyards in the North Fork, and now here across the continent in Vancouver for SeaWheeze. This month has been non stop and I am so grateful for each and every opportunity (however exhausting it is at times).

I’m going to be posting as much as I can over the weekend to share the experience with everyone – while also staying present in the moment. I figured I would kick off the weekend by sharing some pictures from my run around the sea wall yesterday to some first observations since taking off from LGA.

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My First Impressions of Vancouver

1.Everyone seems really happy. No one is yelling at their cellphones, taming their crazy child, or beeping their horn because the light turned green .1 seconds ago.

2. Speaking of cellphones – I have seen almost zero people walking while looking at their phones – which is currently the #1 hazard in NYC. I wonder if this will change once all the runners arrive!

3. This weather is fall – and no one is prepared. I went for a run yesterday in a tank and capris and stopped by lululemon/Sephora at the end. Multiple people both in the stores and on the streets were concerned by my lack of clothing and shared their concerns with me. I went out at night in a sweatshirt and everyone had scarves and hats. Now don’t get me wrong – I am underprepared thanks to NYC being 95* the past couple months – but I don’t think it’s wintertime either.

4. The exchange rate is making me want buy all of the lululemon items – but I’m trying to resist due to that big W word happening next July. Whenever I get the urge – I’ll open my wedding spreadsheet as a reminder.

5. These people have it all. Mountains, beaches, city lights – watch out Al – I may have fallen in love 🙂

Keep an eye out for more to come!