A Quick & Easy Dynamic Warm Up

Raise your hand if you warm up before you run. Every time I ask this question I get less than a 25% response yes. 

We’ve talked about the importance of warming up on B&B before which you can find by clicking here. Today I wanted to share with you a quick and easy routine that I came up with my friend Lauren! 


Do 2-3 rounds and then hit the road running!

  1. Skips
  2. Butt Kicks
  3. Toy Soldiers 
  4. Lateral Lunges
  5. Hip Openers
  6. High Knees 

Try this before your next run and let us know what you think!

Xo, Pam

A Fresh Start towards 26.2 

A few months ago Louise and I excitedly announced we would both be running the Chicago Marathon in the fall of 2017. A couple months later, my hard work and constant training paid off when I finally achieved my goal of going sub 1:50 in a half marathon. I felt strong, fast, and I couldn’t wait to kick of marathon training two weeks later. However, I also had a nagging pain in my lower back that I had been ignoring. It started after I decided I wanted to learn Olympic lifts and I took a class on a Saturday afternoon in April. At first, my back only hurt me during weighted flexion activities and sometimes if I had to move something at work. I was hoping it would go away. Then, post half marathon I took a couple yoga classes and my favorite HIIT class. It was on that Wednesday that I finally admitted to myself that my back was serious and I needed to get it checked out. My back was now extremely painful if I had to sit down or stand up, change positions while sleeping, and worst of all working with my clients. That was also the day my knees gave out with pain when I sneezed and frightened me enough for help.

PRs before breakfast


Since I’m lucky enough to work at the highest ranked hospital for orthopedics – I enlisted the help of my colleagues. The Spine Center does direct access care which means you can do 10 visits or 30 days of PT without a prescription. Since I knew the moment it started and I am fully confident in our PTs differential diagnosis skills – I booked an appointment for 2 days later. 
I’ll be honest – I cried during my evaluation. I love to exercise – I do it usually 6 days a week – sometimes 2 or 3 different activities. I love to sweat and feel my heart race. And here I was sitting across from my PT pretty much telling me not to run, lift, or yoga (my 3 favorite activities!). I had a likely disc herniation at my L5-S1 joint and I needed to stop and reset.

Luckily I was traveling for the next two weeks and I was hoping I would be distracted as much as possible. I tried to use this as an opportunity to spend more time hanging out with others. I spent some extra time doing puzzles, going for bike rides, and sleeping! 

Biking in Denver


I have been following orders and I am so grateful to say that I am almost completely pain free. I unfortunately haven’t resumed all of my activities like weight lifting, yoga, beach volleyball but I am RUNNING. The others will come. So today I officially kick off my marathon training with a 16 week plan. This is shorter than I like but I am ready to give it my all. I am lucky to have my coach Jess by my side thru all of this to help guide me.

 It was extremely difficult to take such a huge step back – I felt like I was falling further and further before training even started. I didn’t feel like I was able to clear my mind or de-stress. I was struggling with food because my body was used to a higher demand. And – I was dealing with feelings of embarrassment. But what I learned is that I need to treat myself with more compassion. That maybe it was time for me to take a step back before diving head first into marathon training. That as much as I have let exercise intertwine with my identity – that it doesn’t define who I am. 

So yes – I’ve gained a few pounds, lost a little speed, enjoyed life with girlfriends with a few too many glasses of rosè – but maybe all of that was a reset. Maybe now my head is clearer than it was and maybe now my body is actually more prepared that ever. So I’m sorry I haven’t been around posting workout recaps or training ideas – I’ve been allowing myself to heal. But I’m ready to kick off Day 1 of marathon training towards shattering my goals come October.

Xo, Pam
PS in no way does this mean I won’t try to learn again – but I’ll save it for the winter 😉

Announcement-Run Club Launch

You’ve probably heard by now – but this is something we’ve been working on for a little while now. So help us spread the word!

lululemon RF and Burpees & Bordeaux is excited to announce the launch of its newest collaboration – our Run Club!

The Run Club is open to all fitness levels and ages. We want to share our love and passion for running with the community that surrounds us. Each week will be a new location and a new workout – but the same supportive network to help all of us reach our running goals. Whether you are training for your first 5k or you are an experienced marathoner – come join us on Thursday nights this summer. 

Your Coaches:
Pam- Exercise Physiologist at the Hospital for Special Surgery. 1/2 of Burpees and Bordeaux and rocking the life in Long Beach with her man and cat. Most famous for her protein donuts and chasing the sub 4 marathon. 

Michele- Assistant Manager at lululemon RF. A bad ass mom to 3 boys and a lululemon goddess. Speedy as f%#* and always rocking her luxtreme day or night. 

Run Club Launch:

When- 6/15/17

Where- Long Beach – Neptune Boardwalk 

Time- 6pm

Workout- 2-5 miles 
Any questions just send us a message! We hope to see you soon!

Xo, Pam

Race Recap: Mini 10k 2017

The New York Road Runner’s Mini 10k was the first women’s only race and has been held annually since 1972. The race was originally intended to be a marathon, but it was decided that a “mini marathon” would be better suited. It’s crazy to think that not until the 1970s did women have their own race. It’s even more amazing now that not only does NYRR still host this 10k, but the Women’s Half Marathon each spring!

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This was my first time running the Mini 10k- many of my friends have done this race before (including Pam) and always enjoy it. Naturally I had to join in on the fun. Plus, it was part of girls’ weekend in NYC! Unlike some of the other road races, there is no crazy sign-up rush for this race which had over 8,000 finishers yesterday morning.

NYRR makes packet pick-up so easy for race morning or getting your bib ahead of time at the Run Center. The girl squad met up for race morning and headed to Columbus Circle for the starting line. Even before 8am, it was heating up to be a warm day. Summer is finally starting in New York! The corrals were organized, but separated by flimsy ribbon which ended up breaking and crowding the start. The first mile runs uptown on Central Park West- this part of the race was definitely crowded! I tried to weave through people, but also needed to gauge my speed. 1. It was hot! My body was telling me that I wasn’t going to be setting any records with this warm weather. 2. Don’t try and sprint out of the gate knowing that the steepest hill was coming up in Mile 2.

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So Central Park is no joke when it comes to the hills. There aren’t too many flat parts when you are running the big loop. I was mostly excited to run a race clockwise around the park after completing the Women’s Half which runs counter-clockwise. Those big uphills turn into downhills 🙂 By the 5k mark, I was sweaty and in need of some water. Thankfully there are 4 water/ Gatorade stops along the course. Winding around to the east side, the crowd started to grow with athletic supporters. My 5th mile was my fastest mile- probably due to the excitement from the crowd.

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Heading around the bottom of Central Park, the Mini 10k has the same finish as the New York City Marathon. With 800 meters to go, the hills keep coming and there is a nice uphill finish. I love to take off as soon as the finish line is in sight! Let’s go- you’re almost there! My personal favorite part of the finish line was receiving my medal from one of my friends who was volunteering! She was also at the finish line of the Brooklyn Half- the best cheerleader there is! Finishers also received beautiful carnations and pink post-race bagels.

Maybe the most important piece of all is the post-race party! The Mini 10k after party was held at the bandshell  where they had a huge backdrop for sweet finisher photos, raffle prizes, and a recovery zone- thanks, HSS! It gets better… the race shirt? It’s a lightweight New Balance tank top and is going to be perfect for hot summer runs while we are training for the Chicago Marathon. The whole race was a great experience and the perfect reason to get together with our girlfriends for a Saturday bRUNch.

Did anyone else run yesterday?! What’s your next race this summer?

❤ Louise

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5 Rules for Strength Training

Running, swimming, and biking are all great forms of aerobic exercise. But what about anaerobic exercise? How do you incorporate strength training into your workout regimen or marathon training? As much as we love going out for a long run, strength training is such a critical part of our routines and has helped us become better runners! From body weight exercises to Olympic lifts, we have tried it all! But what is best for someone may not be appropriate for another person.

Let’s take it back to the basics: here are my 5 Simple Rules for Strength Trainingimg_4190

1. Strength training is for everyone. It is so important for your exercise routine because increasing your lean muscle mass helps increase your metabolism a.k.a turning you into a “metabolic machine.” In addition, lifting weights gives you increased bone strength, better posture, and decreased back pain. The same workout routine of a bodybuilder, however,  is not appropriate for everyone; it is specifically formulated with heavy weights and long duration. Make sure your workout is appropriate for you and your goals!

2. Challenge Yourself. Toning and building muscle are the same thing, it’s just the degree to which you stress your muscles. Lots of people want toned muscles, but fear becoming bulky. Rest assured, this is not the case! While men have a greater hormone availability and lean muscle mass, everyone’s muscles can only do one of two things: either get bigger or get smaller. When you lift weights that challenge your muscles, you actually create small tears in the muscle fiber. This is why you may feel sore the next day! Your muscles repair themselves, allowing them to grow stronger and a little bit bigger.

3. Rest for 48 hours in between. You know that soreness you feel the day after lifting? Lifting weights breaks down muscle fibers then they rebuild themselves a little bit stronger. Not everyone needs to have a “shoulder/leg/back day” but it’s important to let your body rest between strength training sessions of the same muscle group. If you are lifting back to back days, then start by dividing your workouts into upper and lower body days followed by rest.

4. Abs are the same as every other muscle group. Meaning that the same way your legs become sore and need rest after a day of squats and leg press, your abdominal muscles are no different. Choose quality ab exercises instead of performing “all of the crunches.” Just like your other muscle groups, make sure they get a break before completing another abdominal workout. Remember that increasing the total lean muscle mass in your body- not just abdominal muscles-  will help you burn more calories throughout the day, shed the layer of fat over your muscles, and achieve the look you want- “toned.”

5. Form is important! This is probably the most important rule of all because you don’t want to end up hurting yourself. Properly executing exercises will help to avoid injury and ensure you get the most out of your workout. When you’re getting to the end of a set, don’t sacrifice your form just to finish out the repetitions. Many people worry about starting a strength training routine because they are unsure of how to lift free weights or use the machines at their gym. Start by doing a little research or join a friend for their workout!

Bottom line: whether your goal is to lose weight, become stronger, or add muscle mass, strength training needs to be a part of your exercise routine.

❤ Louise

Recipe of the Week: Choco-PB Protein Balls

I love making these as a snack to grab and go! Take 2-3 with you to work when the second breakfast hunger hits or bring them as a dessert for your next family get together. So simple to make- they will take you less than 10 minutes!

Ingredients:

  • 1 cup rolled oats
  • 1 scoop chocolate protein
  • 1 Tbsp chia seeds
  • 2 Tbsp peanut butter
  • 1/2 cup mini chocolate chips
  • 1/4 cup unsweetened almond milk

Directions:

  1. Combine all ingredients in a mixing bowl- honestly just use your hands
  2. As you mix add a splash of almond milk as needed if it seems too dry
  3. Roll into little balls and let them set in the fridge 🍫🥜😍

Enjoy!!

❤️ Louise

The Pants You Need in Your Collection

lululemon Fast & Free. Run Tested. HIIT Approved. When lululemon asked us to Product Test their new crop- we said absolutely! Little did I know I would fall in love. When I put them on I loved the higher waist band that held me in but the light feeling thru the legs – it was if I was naked. Now came the test. The first run I did in them was a cold and windy 9 miler in Long Beach. I loved the way I felt secure during the run but I had one complaint – my Spi Belt slipped all over the place. Little did I realize lulu had built a pant that I would no longer need a belt!

First Test Run!

I have tried wearing crops with pockets for my phone before but I always found them distracting. The next run I went on I decided to test the pocket. It was amazing! I didn’t even realize my phone was there – it was easily accessible for a beautiful boardwalk pic and I didn’t need a belt. There are also built in pockets along the waistband for gel packs/keys/chapstick.


The true test was the Shape Half Marathoh which was the first race. (Louise actually broke the “nothing new on race day” rule and wore her pair for the first time!). I carried my phone in the leg pocket, 2 gel packs in the outside waistband pocket, and my chapstick in the center back pocket. The gels were easily accessible yet secure and my crops didn’t budge! The ones sold out quick so I constantly checked my local lulu until they got in a second pair that I immediately purchased.

These pants come in a crop and full length style and are a MUST HAVE for your running collection. I have ran miles and miles in training runs, 2 half marathons, and a 10 miler in them over the past couple months! RUN over to your local lululemon and try them on for yourself – I guarantee you’ll fall in love.

Also a special thank you to lululemon RF for gifting 7 lucky ladies a pair at our anniversary party – we love seeing you guys sweating it out in them.

Xo Pam

Cardio or Strength Training: Which Comes First?

Starting an exercise program can be challenging and bring about a lot of questions. The internet provides a ton of information, some of which may be conflicting and lead to more questions. When starting an exercise program, many of my clients ask me if the order of their workout matters; meaning should you be performing cardio exercise (running, biking, swimming etc.) first or be starting with strength training exercises.

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Cardio then strength or strength then cardio?
Science says either way is fine!

Plenty of research has been done in this area, and while some online resources may tell you to do one before the other (maybe to maximize your calorie burn), the truth is it doesn’t matter. I always recommend that my clients start with whichever form of exercise they find to be most challenging because your body hasn’t used any of its energy stores yet. If running is going to be the hardest part of the workout, start there and finish with your strength training routine. Maybe you are trying to incorporate more resistance exercise into your weekly schedule, so starting there will make sure you complete it.

Ultimately, it comes down to what your goals are and how you want to structure your workout. If you are training for a race, then aerobic exercise will take priority. If the strength training circuit at the gym is your new challenge, start with a warm-up then focus on completing that circuit before riding the bike. This will allow your body to have the energy it needs for your main target. Take note that any sort of skilled lifts or long training runs should be done on their own days; trying to perform barbell snatches after a 30 minute run may not be the best plan.

It is also important that you are getting enough of both types of exercise each week! Below are the recommended exercise guidelines from the American College of Sports Medicine:

Cardiorespiratory Exercise

  • Adults should get at least 150 minutes of moderate-intensity exercise per week.
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
  • People unable to meet these minimums can still benefit from some activity.

Strength Training Exercise

  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Two to four sets of each exercise will help adults improve strength and power.
  • Adults should wait at least 48 hours between resistance training sessions of the same muscle group.

The full list of Physical Activity Guidelines can be found here! Including flexibility and neuromuscular activity guidelines.

The most important piece to this puzzle is to remember why you started- stay focused on your goals and trust the process. Have an exercise question? Ask us in the comments below or email us at burpeesandbordeaux@gmail.com 🙂

❤ Louise

Race day goals that have nothing to do with time!

Along with spring comes the warmer temps which means that race season is officially upon us. If you’ve been following along – you know three weeks ago Louise and I ran the Shape Half Marathon and last weekend I ran the Broad Street 10 miler. This coming weekend Louise and I take on the Brooklyn Half Marathon which is actually my goal race! When your schedule is packed with races – do NOT try to set a personal record in every race you run – it is going to place too much stress on you physically and mentally. Instead, utilize them to practice different aspects of your race strategy while enjoying the cheer support and water stations!

Here are some ideas of things you can work on when time is not the goal!

  1. Fueling Strategies: While we practice fueling on our long runs, there is a different energy and intensity when it comes to a race setting. Now is a great time to put your fuel plan to the test. Do you have trouble opening your gel packs while running? I often open mine at red lights or street crossings during my training runs. Are you able to properly hydrate at water stops? I’ve found that I absolutely need to carry my water – regardless of what trick I use I always end up getting water up my nose or down the front of me – resulting in too little water actually being consumed. Also, how does that second gel pack feel in your stomach running at an effort level 7 versus the 5 you did in training? GI distress is a runner’s nightmare
  2. Running the Tangents: Probably one of my largest race nemesis – the tangents! A race is measured using the shortest possible route and maximizing the tangents. Obviously it’s not possible to perfectly replicate that on race day because you running with thousands of other individuals. However, you can improve your racing strategy to eliminate as much extra mileage as possible. Regardless of if you running a 10k or a marathon, running an extra half mile is not ideal on race day. The first step to improving this skill is to look at your course ahead of time. If you don’t know what turns are coming up, it’s very difficult to position yourself. During the race, practice keeping yourself in position and learning to adjust to real-time circumstances. This was one of my main goals during the Shape Half and I ran 13.27 versus the 13.54 I ran in the NYC Half in March!
  3. Running the Hills: During a hilly race – your strategy on the uphills can make or break your time. While I often talk about the importance of running on effort levels (thanks to several years of coaching by Jess), I find it is essential for hills. Your effort level should remain on the uphill and the downhill – NOT your PACE. If you try to maintain your pace on the uphill, you are likely going to overexert yourself and burn out. While climbing uphill, your pace is going to slow a little bit but vice versa on the downhill. Once you hit a flat surface – find your stride again. You will end up passing those individuals wearing themselves out on the hills. The best tip to achieving this is to really listen to your body – do not look at your watch.
  4. Negative Splits: Regardless if you are running a race for time, negative splits are always worth it! It’s never easy to pick up the pace those last few miles of a race – so the more you practice at getting comfortable with being uncomfortable the better. Find if a certain song or mantra really lights a fire in you or if you do better with getting absorbed in the crowds. Everyone has a different strategy to help them pick up the pace so figure out what works for you!

These races are also a great opportunity to try a new playlist, test out your race day outfit, or simply to have fun while executing a race plan. That way when your goal race comes around – you feel 100% prepared.

Do you have any races coming up? Share below 🙂

Xo, Pam

Workout Wednesday: 10 Minute Total Body

If you are short on time, this week’s workout will pack it all in! Give yourself about 10-15 minutes for this heart pumping and total body toning routine. No equipment required- all you need is to move your body!

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  • Squat Jacks– Start standing, jump your feet out wide, keep your weight in your heels and sink down into a squat (careful to keep those knees behind your toes), then jump your feet back together and repeat. Modify this by performing body weight squats
  • Hi-Lo Plank– Begin in a high plank on the ground (shoulders over hands, core tight) then lower yourself into a forearm plank one arm at a time. Press back up into a high plank and repeat. Modify by holding a high or low plank for 30 seconds
  • Tricep Dips– Seated on the ground, hands behind you with fingertips facing in toward your body and feet flat on the ground. Press your butt up off the ground to start, weight stays shifted into your arms then bend your elbows to lower down. Just before you touch teh ground, extend your elbows to press back up.
  • Side Plank Dips– Lay on your side with elbow on the ground and shoulder over your elbow. Keep your hips stacked and bring your top foot in front of the bottom. Press into our elbow and feet to lift your hips straight up (keep that belly button pulled in) then lower to the ground. Repeat on the same side then switch for the next round. Modify by bending the bottom leg and lifting from knee and elbwo.
  • Jump Lunges– Start in a lunge position with weight pressing through the heel of the front foot (careful that your knee doesn’t push over your toe) then jump up and switch your feet so you land with the opposite foot in front. Press out of the lunge to jump again! Modify by stepping back into a reverse lunge and alternating sides.

Share a sweaty selfie with us when you finish today’s workout!! Tag us @burpeesandbordeaux on Instagram 🙂 Be sure to subscribe on the right of this page to get workouts delivered right to your inbox!

❤ Louise