NYC Half Training Week 1

1 week down and 9 to go. I busted out of my running rut by kicking off my half marathon training on Monday. As you guys know – the end of last year was extremely difficult with unexpected surgery and the loss of loved ones. I was already struggling after the heartbreak the Chicago streets served me during the marathon so I already didn’t have any interest in running. Those things coupled together meant that I didn’t really exercise the month of December. However – every setback is an opportunity for a comeback. I’ll be checking in here every week to share my journey as I get back into my running self.

Here is my week of workouts!

Monday: 4 easy miles + core strengthening. I left my Garmin at home and headed out on a 4 miler through Central Park. It started to snow so the park was empty and serene. When I got home I ran through my basic core/glute exercises including bridges, planks, clamshells, etc.

Tuesday: Full body ST at Exceed Physical Culture. I really enjoy their classes because it’s a combo of kettlebells, TRX, rowers, etc.

Wednesday: Cat Hill Repeats. They’re back. I haven’t done this workout in a really long time and I knew it was going to be rough. Today I had a 1 mile warmup – 5 400m repeats with a 400m recovery – and a 1 mile cool down. My splits were 2:02, 2:08, 2:06, 2:08, 2:03. A total of 4.75 miles in 44:30. I also went to check out the local gym! I haven’t belonged to a gym in years but this one is less than 2 minutes from my home and I’m very excited. I did a quick 2000m row and back/core exercises.

Thursday: Full body ST at Exceed Physical Culture + Y7 Yoga

Friday: Rest day!

Saturday: Blue Point Brewery 10 Miler! This is my second time running this race and the experiences were opposite – but the race party was equally as amazing (you can check out Louise’s recap here).  Last year I had maintained my running post marathon and I ran one of my faster 10 milers. Yesterday my assignment was to run a consistent, easy 10 miles and I tried to stick to the game plan. Most of my miles were around a 9:20 pace but when a porta potty emergency arose around mile 6 and I picked it up – I ended with a 9:10 average. I was glad when the race was over, a porta potty was found, and the post race celebration began.

Sunday: Y7 Yoga

Total for the Week: 19 miles (4 runs, 2 yoga, 3 ST (2 FB/1 UB)

See you guys next week!!! I’ll be sharing some other parts of my training this week!

Xo, Pam

Race Recap: 2018 10 Mile Run to Blue Point Brewery

My favorite race of the year! B&B kicked off our 2018 racing season with Sayville Running Company’s 10 Mile Run to Blue Point Brewery. Run all the miles, drink all the beer. This race has become my January tradition 4 years running. Every year I pretend that I’m training for it through the holidays, then forget to train for it, and run it anyway because it’s such a good time.

This year was especially important for me because I have declared 2018 to be my comeback year. After cracking myself in half in my Thanksgiving car accident, I was sidelined for too long. At first it was because I physically couldn’t do anything, then it became more of a fear of doing anything. Slowly I’ve been working back up with running and some strength training, but all of my #gainz are lost. Honestly, I’m a little wimpy. But no more, because I have set out to become the strongest version of myself. My goal was to run the whole thing- no walk breaks- just suck it up. I did it and I did it under my time goal!

As I was saying, this is my favorite race but it always has the worst weather. Every year it has either rained on me or been freezing. This year, we had mild weather for the run then the temperatures dropped during the post-race party. No worries though, the beer stayed nice and cold! This race starts by the Blue Point Brewery in Patchogue then winds through the neighborhoods towards the ocean and back to the brewery. The course is a flat loop with a few quick turns. Since I have run this race before, I’ve learned the course and have a few favorite parts. Mile 4 is always a party with a few people handing out water, beers, and shots! It’s a little early in the race for these shenanigans, but that doesn’t stop the party. Just before you reach Mile 7, the course takes a turn that runs right on the Great South Bay. Smile! This is the best photo spot on the course 🙂

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The last turn of the race is a right turn and then a straight shot to the finish. Every year I find my boyfriend standing here #CheerSquad, then I bolt to the finish. The post race party is right around the corner (literally!) so it’s time to hustle. Post-race festivities include a huge heated tent with live music, catered food (sandwiches, pasta, bagels, and donuts), and of course, unlimited Blue Point beer! We didn’t have any luck with the raffles this year, but the giveaways were top notch. Last year was the first time they had finisher’s medals and this year’s were also perfect. A 2-in-1 medal and bottle opener- clutch. Another awesome upgrade this year were the women’s fit race shirts! Long sleeve race shirts are also very clutch.

Looking ahead on the race calendar, we are planning to run GLIRC’s new brewery race next month! It’s a Mardi Gras Run to Great South Bay! Registration is still open if you want to come run and party with us 🙂

❤ Louise

Resolutions v. Goals v. Intentions

Happy New Year B&B fam ❤ 2017 was an amazing year filled with adventure, challenges, and lots of laughs. As we look towards the coming year, I’m sure many of you have given some thought to your New Year’s Resolutions. Whether they are related to your health, career, family, or something else, the thought of making changes in 2018 has crossed your mind. It definitely has been on my front burner for a few weeks now as I have shifted myself out of holiday-mode and back into reality. In the past days, however, I read articles and received emails touching on the topics of goal setting, creating intentions, and of course, my New Year’s Resolution. But what do all of these mean? Isn’t writing my resolution on the calendar enough? Maybe for some, but for others all this jargon can become confusing. Let’s break it all down so that we can set ourselves up for a successful 2018!

Resolution:

  1. a firm decision to do or not to do something.
  2. the action of solving a problem, dispute, or contentious matter

Resolutions often begin with, “In 2018 I will (not)…” and finish with a vague goal or action. “In 2018, I will lose weight.” But how? Where does this resolution go from here? A one week diet before you’re back to your old ways? It needs to be taken a little bit deeper than that in order for you to be successful. It all starts with the language we are using; a resolution implies that there is a problem which needs a solution. Resolutions are limiting in that they only allow you to go so far. As soon as you’ve broken your new vow, it seems as though you’ve already failed. You haven’t. But this is why resolutions often don’t last beyond January. Our resolutions are not followed up with a game plan or even a short term plan to change our actions. To resolve these problems, it’s going to take much more than a statement. The challenging piece of this puzzle is how to implement these changes into your life- this is where goal setting can help.

Goal:

  1. the object of a person’s ambition or effort; an aim or desired result.

Starting the new year with a resolution can be a stepping stone to the ultimate goal. Unless there is true resolve for the resolution, it’s important to understand that it is a process which takes time. Unfortunately, we lose patience and may throw in the towel too soon. Goals, while moving us toward what we say we want, can take us out of the moment and create a feeling that what we have isn’t enough. The ultimate goal seems far away even if we continue to chip away at it. Goal setting should be broken down into both long-term (the ultimate goal) and short-term (small milestones) goals. Short-term goals are crucial for staying on track when the end seems far away; otherwise we may feel discouraged by our stepping stones of progress. While goal setting is critical for success, your mindset is just as much a factor. Forming positive habits goes hand in hand with having a positive mindset.

Intention:

  1. a thing intended; an aim or plan.

A somewhat different approach to traditional resolutions is taking the emphasis off of what the ultimate goal may be and switching it onto your attitude during each step of the way. Being intentional allows you to focus on how you want to be in the moment. This mindset is independent of how you gauge the success of said goal. Allowing intentions to guide your moment to moment focus, means you are living your values and what matters most to you. Intentions are easy because they don’t tie us to an outcome. Intentions simply ask that we go through our day, hour-by-hour, being as mindful, conscious, aware and awake as we are able to be in that moment. Be present. Be loving. Be focused. Be adventurous. Be fearless. Be creative. Put simply- set your intention now and remember it everyday when you wake up then again as you fall asleep. Setting an intention will help change your mindset throughout the day or your attitude towards certain activities. Instead of focusing on the challenges or the path you must take, a positive intention will help keep you in that positive mindset. Focusing on your intentions does not mean you are giving up on your goals, but by partnering goals with intentions you have the opportunity to enjoy the journey as much as the destination.

Share your resolutions, goals, and intentions in the comments below!

In 2018, I will/ I can/ I am…

❤ Louise

My Inbox is Overloaded with 2018 Best Body SPAM

As we end 2017, I’m already seeing my inbox overloaded with emails claiming how to get the body you’ve always wanted in 2018. Now – I could go on a 20 minute tangent on how this feeds into what I believe is the #1 insecurity women have but I’ll save it. Instead, I want to share with you an interview I did with a reporter over at Healthline earlier this month. While the title makes it seem about barre instructor jobs (which I’m still surprised was one of the fasting growing jobs in 2017) – we have a deeper conversation on the marketing the fitness industry uses to pry on insecurities, the real secret to achieving overall fitness (#balance wasn’t trending in 2017 without reason), and once again why “long, lean muscles” are a misnomer and all muscle is lean.

I’ve included a couple excerpts below but click HERE for the full article 🙂

“The way we’re ending 2017, with everything going on in the news, making the push toward women having a voice and standing up for themselves, and an ongoing body positive movement, you’d think that women would stop focusing on what we’re looking like and more on the health factors,” she said.

“To achieve overall fitness, there has to be a balance of strength training, cardio, proper nutrition, mobility, and sleep,” Geisel said. “Those five things are going to make you the healthiest overall — and probably give you that look you’re trying to achieve.”

Xo, Pam

PS If you are looking for more on that “long, lean muscles”……here is an article that was specifically towards that!

On the 12th Day of #Fitmas, B&B Gave to Me…

Merry Christmas Eve ❤️✨

We’ve made it to our Twelfth Day of Fitmas! You have all been so amazing and supportive all year and we truly appreciate you- which is why we decided to give back to you guys with our Fitmas giveaways! It’s our end of the year thank you for being you. We love our B&B family!

Like we’ve been saying, we have a BIG prize to give away for one lucky person who completed all the challenges!!

Today we are opening our GRAND PRIZE GIVEAWAY for you over on our Instagram page! Head on over @burpeesandbordeaux and you can win a private training session with us!! 🎉 60 minutes of sweat and hard work for you and a friend! And afterwards we can 100% hit up some brunch! The only catch is you must be local to NYC/Long Island or willing to come to us. Entrants must be 18 or older. Make sure you are subscribed to our blog to get all the fun 2018 has in store for us delivered right to your inbox. Be sure to check us out on Instagram @burpeesandbordeaux 😘

Wishing you a Merry Christmas 🎄 and a Happy New Year!

Xo, Louise & Pam

On the 10th Day of #Fitmas, B&B Gave to Me…

Our 12 Days of Fitmas is going strong! With workouts, challenges, and giveaways, there’s fun for everyone. Be sure to share with us when you’ve completed your workout or challenge 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 Fitmas Challenge is our Winter Blast Workout ❄️ This truly is the 12 Sweaty Minutes of Christmas!

➡️ Work up and down the list doing each exercise for 30 seconds each! Rest as needed, but try and keep that pace up to really challenge yourself. We know how many Christmas cookies you’ve been eating…

  • Jump Squats
  • Plank Jacks
  • Spaghetti & Meatballs
  • Mountain Climbers
  • Reverse Lunges
  • Push-ups
  • Inchworms
  • Squats
  • Triceps Dips
  • Hi-Lo Planks
  • Wall Sit
  • Forearm Plank

⬆️⬇️

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 8th Day of #Fitmas, B&B Gave to Me…

Our 12 Days of Fitmas is going strong! With workouts, challenges, and giveaways, there’s fun for everyone. Be sure to share with us when you’ve completed your workout or challenge 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 💪

Don’t forget, 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 to our loved ones by mailing a handwritten holiday card. Send it to your grandparents, your mom, or even someone you haven’t seen in a long time. It will be so special for that person- especially this time of year ❤️

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 7th Day of #Fitmas, B&B Gave to Me…

Our 12 Days of Fitmas is going strong! With workouts, challenges, and giveaways, there’s fun for everyone. Be sure to share with us when you’ve completed your workout or challenge 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 Run, Run Reindeer Workout! 🎄This running (or walking) workout can be done on a treadmill or outside. We mixed it up by adding in some body weight strength training moves for a total body workout!

➡️ Here is today’s workout: You have 8 rounds (8 reindeer), complete each round then move onto the next!

1. Run/walk 0.5 miles

2. 20 Squats + 20 calf raises

3. 15 Push-ups + 10 R/L walking lunges

4. Run/walk 0.5 miles

5. 10 Burpees + 10 R/L side lunges

6. 20 R/L Step Ups

7. Run/walk 0.5 miles

8. 1 min plank

Bonus! Rudolph Round!

Run/walk an additional 0.5 mile for an even 2.0 😊

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 6th 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 a healthy snack pack with some of our favorite treats!! 🎉❤️

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 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