On the 4th Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge 😊 Everyone has been doing amazing so far! We see you guys out there hustling between work and workouts and holiday shopping and parties 💪

Remember we have a BIG prize to give away for those that complete the challenges! So be sure to tag us on Instagram.

Today’s workout is our Festive Floor Routine 🎄These 5 moves will work your core from all angles without ever getting up! All you need is a mat.

➡️ Perform 15 reps of each exercise (right and left counts as one!) and do 3 rounds!

Here are your moves for today’s workout:

1. Spaghetti & Meatballs– lay on your back with arms and legs stretched straight out. Pull your belly button in tight to engage your abs then bring yourself up into a ball holding your knees to your chest. Slowly release back into the “spaghetti position” without touching your feet to the ground.

2. 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. That’s one rep!

3. 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 to the other. Modify by bending the bottom leg and lifting from knee and elbow.

4. Heel Taps– lay on your back with knees bent, engage your abdominal muscles then lift your feet up while keeping those knees bent. Abs tight, hinge at the hips to lower your feet back down without letting your lower back arch up.

5. Bridge Marches– Lay on your back with your knees bent and feet flat. Press your heels down into the floor, squeeze your glutes, and lift your hips. Keeping your glutes engaged and hips up, lift one foot up then lower it back down and lift the other side. Maintain that bridge position and complete your reps!

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 3rd Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge 😊

If you’re just joining us – don’t sweat it! We have a BIG prize to give away for those that complete all the challenges!!

Today we have a special GIVEAWAY for you over on our Instagram page! Head on over @burpeesandbordeaux and you can win one of our awesome workout tanks 🎉❤️

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 2nd Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge 😊

If you didn’t do your Day 1 workout – don’t sweat it – just add it in today. We have a BIG prize to give away for those that complete all the challenges!!

Today we have a Charity Challenge for you! We want to spread holiday cheer in our neighborhoods and we are asking you to donate to the charity of your choice. Whether you donate a toy for a child in need, make a donation to the Salvation Army outside the supermarket, or give a little time volunteering in your community- your donation will make a difference ❤️

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 1st Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge 😊

If you’ve already done your workout today – don’t sweat it – just add it in tomorrow. We have a BIG prize to give away for those that complete the challenges.

Today we have an awesome kettlebell workout that you can do at the gym or in your living room. Here’s your moves for today’s workout:

  • 15 KB Swings– Grasp the KB with both hands with your palms facing your body. Pull your shoulders down and back and engage your core before starting the exercise. Lift the KB and allow it to swing between your legs while keeping your back flat and your knees slightly bent. Drive your hips forward, squeezing your glutes and core, and allow the KB to swing out in front of you. Your arms should be unlocked and the KB is being lifted from the momentum of the swing – NOT your upper body. Allow it to swing back through your legs by hanging back into your hips. IT IS ALL ABOUT YOUR HIPS – IT IS NOT A SQUAT.
  • 15 KB Single Arm Shoulder Presses–  Stand with your core tight and your knees soft. Press the KB overhead while rotating your hand so your arm finishes in a straight line, fingers facing forward.
  • 15 KB Bent Over Rows– Either place your hand on an elevated surface or balance your forearm on your thigh. Make sure your shoulders are level and your core is engaged as your squeeze your back muscle and pull the KB up. Pause before your return to the starting position.
  • 20 KB Goblet Squats– Hold the horns of the kettle bell as you stand with your feet hip distance apart. Iniate the movement by driving your hips back and down while keeping your knees out and the weight in your heels. Keep your back straight, chest up, and core engaged. At the bottom, pause then drive up while squeezing your glutes.

x3 Rounds!

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

‘Twas the Night Before #Fitmas

‘Twas the night before #Fitmas and all through the gym, not a bike was whirring, not even in spin.

The dumbbells laid dusty and benches to spare, with hopes that a lifter soon would be there!

Gym members at home, time for Netflix & chill. Oops! Gram is at the door- not such a thrill.

Their trainers were bored and needed a nap, knowing that no one was out running laps.

Then, outside my window arose such a clatter, I sprang from my bed to see what was the matter!

When what to my wondering eyes should appear? But Jolly old Saint Nick & two fitness bloggers!

They hopped out the sleigh and headed my way. When I offered them wine, they said bordeaux should do fine.

Santa hooted and hollered til I️ made him a plate. They made me do squats for all the cookies I’d ate!

Oh chocolate, oh sugar, oh brownies and cake! Is that homemade pie? Oh for goodness sake!

He shouted, “ladies, we must get going! I have presents to deliver before you make me start rowing!”

Into the sleigh they jumped, while I scooped marshmallow fluff, then Santa showed me a picture of when he was buff!

So jacked and so trim, I barely recognized him, “Instead of drinking a Slurpee, try doing some Burpees!”

“Oh Pam & Louise, what can I do?” “Try lunges and pushups, and do quite a few!”

“Be sure to eat protein, and veggies, and fruit. Keep those drinks in moderation, but it’s okay to have two.”

We needed a selfie and cheers’d with a clink! Those girls love to workout, but man can they drink.

I crawled back into bed and turned out the light, but I heard them say as they drove out of sight,

“Merry #Fitmas to all, and to all a good-night!”

Our B&B 12 Days of #Fitmas Challenge kicks off tomorrow! Be sure to subscribe and follow us on Instagram to join in the fun!

❤ Louise

Workout: HIIT the Slopes II

Winter is coming! And whether you are an avid skiier or snowboarder, this routine is sure to work up a sweat. It’s time to HIIT the slopes! For this workout, all you will need is a mat and a set of dumbbells! These moves are perfect to help build lower body and core strength while improving balance. For the novice winter warriors, we threw in some upper body exercises to help you get back up if you fall down 😉

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. Get your timers ready…

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Round 1

  • Squats *Hold dumbbells at your shoulders
  • Squat Hold with Alternating Heel Raise

Round 2

  • Reverse Lunges- Alt. Right & Left Sides *Hold dumbbells at your sides
  • Lateral Line Jumps *Increase the intensity by hopping over a dumbbell!

Round 3

  • Push-ups *Modify from your knees
  • Bicep Curl + Shoulder Press

Round 4

  • Deadlifts *Hold dumbbells in front of your body & keep core tight
  • Skater Hops *Land softly side to side

Round 5

  • Lateral Lunges- Alt. Right & Left
  • Burpees *Modify by stepping in & out instead of jumping

Round 6

  • Triceps Dips *Keep the weight in your arms
  • Straight Leg Raises *Increase intensity by holding the opposite leg up

Round 7

  • Forearm Plank
  • Plank Jacks *Start in a high plank position

Share a sweaty selfie with us when you finish this workout! Use the hashtag #burpeesandbordeaux 🙂

❤ Louise

When Running Gets Taken Away

Running is my outlet- it has been my stress relief for years. My time to myself to think- or not- and get those endorphins flowing. It’s been especially important in recent months while dealing with family drama and moving apartments. Yet I have a love/hate relationship with running. Sometimes in the moment it is great and everything feels good; other times I️ feel like death. Twice this year running has been taken away from me. In the first month of marathon training, I ran myself into the ground to a point of injury. I️ had to learn to rest, know my limitations, and work my way back up to it.

Thanksgiving morning, I ran the Garden City Turkey Trot. This is one of my favorite local races- 5 miles through the streets I ran so frequently while in grad school. This year was not my fastest, but that’s fine by me because I had fun. Every year I’ve been able to run with family, friends, or both! It really is one of my favorite parts about Turkey Day! This year I️ ended up with a different memory. Thanksgiving night I was in a bad car accident where the airbags went off. I went to the ER where they determined I have a possible buckle fracture in my sternum. It hurt to breathe deeply, laugh, or even cry. The rest of me is fine, my car not so much. But please don’t throw me a pity party- I’m doing much better now. 

Unfortunately, I am not able to run again. In fact, I can’t lift anything. Sometimes I move the wrong way and end up with sharp pain- and I so badly want to run, jump, lift, and snowboard. But I’ve learned patience and I know my body will heal itself. I’ve learned not to be afraid to ask for help while I let myself recover. Until then, I will enjoy my low impact cardio and physical therapy exercises 👍

❤ Louise

Recovering from a Chicago Heartbreak

Hi B&B fam – it’s been too long (don’t worry I have a catch up post coming at you this week!). One thing in particular that’s had it’s highs and lows the last two months is my running. 


As you know – Louise and I ran the Chicago marathon – and it broke my heart in a way that a race hasn’t before. I think for the first time I really believed in myself in the marathon distance – started off running the race I was meant to – and then due to a few different circumstances I got sick at mile 17. Those next 9 miles were full of tears and I was in full on survival mode. I didn’t realize what an impact it would have on me until I arrived home. I didn’t want to run – in fact I wanted to do anything but run. I had the NYC marathon in 4 short weeks so I squeezed in a couple runs thanks to my Run Club peeps but my heart wasn’t there. I still ran the NYC marathon – honored to pace my dear friend Michele through the first half and then having fun the second half while hugging my friends, high-fiving the crowd, and setting a surprising course PR.


However, I knew it was time for a reset. I gave myself two full weeks “in retirement”. I didn’t workout at all – I focused purely on my personal life and I began my move to NYC (surprise if you didn’t know!! I now live on the UES!!!!!!!). My heart just wasn’t there and I needed some time. This is one of the reasons we took a holiday hiatus from Run Club. I needed a break from running.

Once I settled in, I was able to turn my attention back to my fitness and one thing I knew is that I had to find the fun in running again. My biggest step to achieving that – I ditched my Garmin. I couldn’t run for miles, or splits, or PRs, or speed – I needed to run for ME. I needed to run to feel my heart beat, to allow my feet to carry me over the pavement without expectation, and to take in the sights and sounds of my new life. 


It’s been a month since the NYC marathon and I’m getting the itch again. I’ve explored new places with friends, I’ve found solitude along the East River at night, and I’ve enjoyed miles with my fiancé. My point – never be afraid to take a step back. As they always say distance makes the heart grow fonder – and I have to say – I’m falling in love all over again.

Xo, Pam

Holiday Party Survival Guide

Just like that Thanksgiving has passed and the holiday season is in full swing! It seems like every week there is a party to attend. Friends are getting together for drinks, the office holiday party is on Saturday, and everyone’s gathering for dinner with their relatives from Ohio. While it may feel challenging to stay healthy, you can stay on top of your goals straight through the New Year. Just make sure to create a game plan you can actually follow while still enjoying yourself. Try incorporating our tips to survive all your holiday parties this season!

1. Eat Before You Go

Have a healthy snack or meal before you go to the party. This will help you avoid binging. If you’re full, you’ll be less likely to pick at snacks or overindulge at dinner.

2. Plate Your Food

When choosing appetizers, have a plate in hand and set a limit. If you can see what is on your plate, you know how much you’ve had and it helps prevent mindless munching. By sticking to one plate, you can exercise portion control.

3. Stay an Arm’s Length Away

While you’re mingling with friends and relatives, have your conversation away from the snacks. Mindless eating happens when you’re lost in conversation, but the chips and dip are right in front of you.

4. Don’t Drink Your Calories

For some people, holiday parties are accompanied by festive drinks. Hello, spiked eggnog! But drinks mixed with soda add empty calories and are high in sugar. Many beers have 100 or more calories per 12 oz.  Be aware of how much wine you pour, it’s easy to double your portion in a wine glass. Stay hydrated and save some calories by having a glass of water in between drinks.

5. Keep Your Routine

Just because you have a party to attend that night, doesn’t mean you should skip the gym in the morning. If you’re anticipating a big, holiday dinner, make sure you still have a healthy breakfast and lunch- you don’t want to be starving by dinner time.

6. Dinner > Dessert

When there is a lot to choose from, start by filling half of your plate with vegetables or fruit. Next, pick your protein: chicken, fish, turkey, etc. When dessert rolls around, choose just one delectable treat for yourself; it is the holiday season after all!

Happy Holidays!

❤ Louise

Workout Wednesday: Fall Bootcamp 

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 can’t wait for you to join us at our next workout ❤


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 💜 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