Workout Wednesday: Fall Bootcampย 

B&B came in hot with not one, but two lululemon Bootcamp classes in one week! This week we are sharing our Saturday AM workout so you can sweat it out at home or with a friend! This workout is sure to get your heart pumping and glutes burning. And of course, what would our workouts be without plenty of burpees?! It’s always fun when we can workout together! We love teaching in-store classes and canโ€™t wait for you to join us at our next workout โค


For this workout all you need is a timer, a mat, and water! There are two exercises in every round followed by 30 seconds of rest. Perform both exercises for 30 seconds each then rest for 30 seconds. Repeat each round 3 times before moving on to the next round.

1. Squats
Reverse lunge + forward kick

2. Body saw plank
Hi-lo plank

3. Lateral lunge + a Single Leg RDL
Skater Hops

4. Tricep Dips
Spaghetti & Meatballs

5. Split Squats
Squat Jacks

6. Side Plank Dips
Burpees

 

Thank you to everyone who got up and came to sweat with us! We look very teaching these classes ๐Ÿ’œ And a huge thank you to lululemon RF for providing a space for us. Big shout out to both Pleasant Petites and BarkThins for fueling our participants post-sweat sesh!

Xo, Louise & Pam

Conquering NYC 26.2

I was was recently interviewed by active.com to find out my tips for running a successful 26.2 miles thru NYC’s most iconic neighborhoods. Check out the article here for some #tcsnycmarathontips!


 Here Are My Personal Top 5 Tips!

1) Don’t jackrabbit in the beginning. You have 26.2 miles to cover – settle in and get over the Verrazano 

2) Never look at your watch on bridges (thanks Race Pace Wellness for teaching me this!). It’s about maintaining effort levels which means it will be slower on the way up and a bit faster on the way down

3) Enjoy the crowds but don’t lose sight of your race plan. The crowds in NYC are one of a kind – it’s literally a spectator sport. However, don’t lose track of your pacing in Brooklyn or First Ave! 

4) Fifth Avenue is tough as hell with a small and steady incline but SO ARE YOU! Stay focused and dig deep.

5) Wear your name on your shirt. Having people cheer your name for 26.2 miles makes you feel like the ultimate badass.

Xo, Pam 

Hiking LI: Cold Spring Harbor

Early Monday morning while everyone heads to work, I head to a mysterious land known as “The North Shore” in search of some hills. The ever-consistent terrain of the south shore had me begging for a new challenge!

Nestled off of Northern Blvd, you can find Cold Spring Harbor State Park and a 1.4 mile hiking trail (2.8 miles when you travel out and back). Parking was easy early on a Monday morning. However on a beautiful fall Saturday, this place definitely fills up! The lot was full when I finished my hike around 10:15am.

The trail is well marked and full of challenging climbs and skillful descents. Early in the morning, I loved the light peeking through the trees and the scurry of squirrels and chipmunks as I neared them. I know nothing about a birds, but this is known to be a great place to do some birdwatching! Starting from the parking lot, you head straight up a solid climb; the trail is mostly up or down with very few flat stretches.

You can stray off the main Greenbelt Trail onto some of the smaller, side trails. Be aware that the terrain may get a little more challenging. From certain points you get a great view of the water and Connecticut in the distance.

Like my Captain America socks? ๐Ÿ˜œ

Definitely heading back for a weekday hike again! Maybe when it is cooler out because I was a sweaty mess. Who else has adventured in CSH? Do my North Shore friends have any other recommendations?? Send me on another hike!

โค Louise

26 Before 26

More specifically running 26.2 miles before my 26th birthday. This was a goal I had, but I never shared it with anyone. Mostly because I was afraid if I missed my cutoff, I would seem foolish or too afraid. Well kids, I did it! But I’m not going to sugarcoat it because it was awful. And while I’m not 100% ready to talk about my experience the Chicago Marathon, I will say it was a crazy roller coaster of emotions. If I’m being totally honest, it breaks my heart, but I did cross that finish line โค๏ธ

And would I run a marathon again? Yes. Maybe not yet or even in the next year, but someday because I want redemption.

Now I have a new 26.2 mile goal. But this one isn’t happening all at once- phew! I turn 26 in 20 days (Nov 10 if you’re bad at counting) and as I work myself back into running post-marathon, I plan to total 26.2 miles in the next 3 weeks. I have a bunch of Turkey Trots happening next month so I need to be ready ๐Ÿ‘Š๐Ÿป

Today I kicked it off with a 2.6 mile run! If you wanna join me in my quest, it averages to 1.31 miles per day. Run it, walk it, hike it, bike it- just get up and go ๐Ÿ˜Š

โค Louise

It’s Here! RSVP for our Fall Bootcamp

B&B is back for another heart pounding, glute burning, sweaty workout class! Our friends at lululemon Roosevelt Field will be hosting us for our Fall Bootcamp and we can’t wait to sweat with you on Saturday, October 28!

Follow the link below to reserve your spot! The event is free but limited to 25 participants so grab your friends and get your tickets ๐ŸŽ‰

Get your B&B Fall Bootcamp tickets here!

Xo, Louise & Pam

An Ode to Marathon Training

The last 18 weeks have been quite a whirlwind! Marathon weekend is finally here and in 2 days, we will be hitting the streets of Chicago. In honor or the (literal) blood, sweat, and tears, B&B presents… 

“An Ode to Marathon Training”

Shout out to donuts. You motivate me to finish my workout, knowing I can replenish my glycogen stores.


Shout out to my old Garmin watch which threatened to auto save my runs when my water breaks were too long.


Shout out to the sports bra tan. I spent more hours crisping this racerback line on my back than getting to lay on my back and tan.


Shout out to my Massapequa HS swim cap that helped me swim like a mermaid on cross training days.


Shout out to my crappy French braids that keep my mermaid hair/blonde hair out of my sweaty face.


Shout out to post race beverages that fueled my rest days. Specifically Montauk Watermelons- run all the miles, drink all the beer.


Shout out to body Glide which lubed up these thighs for hundreds of miles all summer. Without it, I’d be dead on the side of the road.


See you at the finish line!

Xo, Louise

Recipe: Triple chocolate protein pancakes

Makes 2-3 servings

Ingredients:

  • One egg, beaten
  • 1 cup Kodiak cakes dark chocolate
  • 1/4 cup of complete pancake mix
  • One scoop chocolate protein
  • About 3/4 cup of water (more or less for desired thickness)
  • Mini chocolate chips (optional, but recommended ๐Ÿ˜Š)
  • Melted peanut butter, for drizzling on top

Directions:

  1. Preheat griddle to 375 or heat pan on medium
  2. Add ingredients to a mixing bowl in the order above.
  3. Whisk together until mixture is smooth
  4. Pour onto pan and sprinkle in a few chocolate chips
  5. Cook about 1 minute, flip and cook another 30 seconds
  6. Enjoy!

 

Avoiding a Taper Tantrum

Tapering during the last few weeks leading up to a marathon is important for an athleteโ€™s body. During this time your miles are cut down while maintaining a little intensity in order to allow time to rest and recover from weeks of training. After pounding the pavement for hours each week, the body needs to heal and you need to find time to focus and be ready to run on race day. Maybe tapering sounds delightful, but often it brings out the craziness. Here we have a few solutions to calm your nerves in the last weeks before the big race!

  1. Stop checking the weather. We are still 9 days out from the Chicago Marathon and so many things can change before then. If youโ€™re worrying about what to wear, then pick out a second option in case the weather changes again (it will). Take the time to pack your other clothes for pre-race activities and travel days.
  2. Give yourself a fabulous manicure. Whether you do it yourself or get pampered at the salon, it will be a special treat! We got excited and got these awesome Chicago themed nail wraps from Sarah Marie Design Studio.
  3. Create an awesome playlist. If you enjoy listening to music while you run, then begin adding your favorite songs! What is going to get you excited on race day? Favorite songs? New songs on the radio? Add them all! And if youโ€™re like me, youโ€™ll be running for over 4 hours and need plenty of entertainment
  4. Feeling Phantom Pains? Go sit down or use your foam roller. Embrace the fact that you get to rest a little bit more. Know that your body is recovering on a cellular level and itโ€™s okay if you have heavy legs or tired muscles. Know that a little TLC is just what your body needs.
  5. Focus on your positive mantras. One of my clients said it best in a comment on our Facebook page, โ€œYou’ve put in the work. So, no need to get all worked up. Trust your training. Speak positive mantras! Tell yourself all the wonderful things you want to be on race day and your actions will follow your words. See yourself crossing that finish line. What you are about to succeed in is an awesome achievement. Enjoy your taper time!!โ€

 

 

See you at the finish line!
โค Louise


Workout Wednesday: Last Call for Summer

Fall maybe right around the corner, but it sure feels like summer โ˜€๏ธEnjoy the nice weather and take your sweat session outside! Here’s your total body Workout Wednesday ๐Ÿ’ช


1. Squat Jumps- squat down then explode off the ground, land softly back into a squat position 

2. Inchworms- Begin standing, hinge forward placing your hands on the ground. Walk out into a plank, then walk backwards and return to standing 

3. Forward Lunges- take a big step forward, plantingvthe weight in the heel of the front foot. Bend both knees to 90* then drive up through the front foot and step back together 

4. Mountain Climbers- begin in a high plank position with shoulders over hands. Drive one knee up towards your chest then hop back into plank as the other knee drives forward

5. Hi-Lo Plank- begin in a high plank position with shoulders over hands. Lower yourself down to a forearm plank, one arm at a time. Press back up into a high plank 

Share with us on social media when you finish your workout! Tag us @burpeesandbordeaux โค๏ธ

Xo, Louise and Pam