Recipe: Savory Egg Muffins

Hard boiled eggs again?! Meal prepped breakfast doesn’t have to be boring. Flavor up those eggs by turning them into little egg muffins that you can take on the go. Packed with sautéed spinach and savory chicken sausage, these eggs pack a punch!

Ingredients:

  • 4 eggs
  • 2 handfuls baby spinach
  • 2 cloves garlic, minced
  • 1 Tbsp olive oil
  • 1 chicken sausage
  • 3 Tbsp crumbled feta cheese
  • Salt & pepper or Everything But the Bagel seasoning

Directions:

  1. Preheat oven to 350*F. In a medium pan, heat olive oil then add spinach and garlic. Sauté until wilted.
  2. In a separate pan, cook chicken sausage until browned on all sides. Chop into small pieces.
  3. Spray 6 muffin cups with non-stick spray. *There may be more or less depending on how full your cups are. You can also use more eggs to make more muffins.
  4. Evenly distribute spinach, sausage, and feta into muffin cups.
  5. Whisk eggs in a separate bowl, mix in S&P then pour evenly into muffin pan.
  6. Bake for 15-18 minutes then remove from oven and let cool for 3-5 minutes before removing from pan.

This recipe can even be used as a guideline to make your own creations – maybe try egg whites or switch up the veggies. Share your thoughts in the comments below!

Enjoy!!

Xo, Louise

#cozumelcruisecrew Workout

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NYC welcomed me home from an EPIC vacation with crazy turbulence and sub zero real feel. Current status- daydreaming about drinking margaritas in the sunshine and a one piece. I have a full recap of the weekend coming soon but for now I want to share one of my favorite highlights – leading 40 women through a bootcamp workout on the top of a cruise ship in the middle of the Gulf of Mexico. I was honored when Sarah (Founder and real badass of Dogwood & Co Retreats) asked me to lead the workout for her #cozumelcruisecrew.

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The workout was held on Friday – our first full day out at sea! When we arrived at the sports court – the court was soaking wet and there was no microphone. The director of the court kept saying words like “delay” and “reschedule” – but we were all there ready to work out. So a quick modification to the workout to make it safe and a warm up of my vocal cords – it was time to F@&%ING GO!

#cozumelcruisecrew workout

*Warm Up: 2 Laps Each 

Skipping

High Knees

Butt Kicks

*Circuits- 30s Each Exercise, 30s Rest, Repeat 3 Rounds 

Circuit 1

  • Step Back Lunge Left
  • Step Back Lunge Right
  • Squat Jumps

Circuit 2

  • High Plank Hold
  • High Plank Shoulder Taps
  • Thrusters

Circuit 3

  • Lateral Lunge Left
  • Lateral Lunge Right
  • Touchdown Jacks

Circuit 4

  • Squats
  • Squat Hold
  • Jumping Jacks

Circuit 5

  • Inchworm
  • Inchworm to Push Up
  • Burpees

If you give it a try – be sure to tag us!

Xo, Pam

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RSVP for lululemon Winter 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 February Bootcamp and we can’t wait to sweat with you on Saturday, February 9!

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 🎉

Get your B&B February Bootcamp tickets here!

Xo, Louise & Pam

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?

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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