Recipe of the Week: Flourless Chocolate Chip Cookie Bars

If you love chocolate chip cookies, this recipe is for you! This is one of my favorite sweet treats that I make for special occasions or if I have girlfriends coming over. It is quick, easy, and dare a say a healthy with a small punch of protein and fiber? This recipe comes from Tone It Up and it is amazing!


  • 1 can chickpeas, drained (160z)
  • 3/4 cup almond butter
  • tsp. vanilla extract
  • 1/2 cup coconut sugar
  • 1/2 tsp. salt
  • 1/2 tsp. baking soda
  • tsp. baking powder
  • 1 1/2 cup chocolate chips (I only use 1 cup)
STEP 1: Preheat oven to 350 ° degrees. Spray a 9×9 pan with coconut oil spray.
STEP 2: Place all ingredients in a blender or food processor (except for the chocolate chips) and blend until smooth (I used my Ninja!). Add chocolate chips to the batter and mix with a wooden spatula, being careful of the blade. Pour into baking pan and sprinkle with a few more chocolate chips on top.
STEP 3: Bake for 45 to 60 minutes depending on what size dish you are using. You’ll know they are done when the top is slightly browned. Remove from the oven and allow bars to cool for 10-15 minutes before cutting.
STEP 4: Try not to eat all of them in one sitting!!!!!!
Xo, Pam

Workout Wednesday: Slider Exercises for the Core

I love incorporating slider exercises into my workouts. They are easy to use, they don’t require any space, and they are extremely versatile. You have two options when it comes to purchasing sliders. You can order the “official” sliders meant for exercise call Valslides created by fitness professional Valerie Waters. Or you can be like me and order a pair of $5 furniture movers from Amazon. They both work equally as well I promise.

Below are my favorite 5 slider exercises for my core! I do each exercise for 30s-60s and repeat for 3-5 rounds.

Exercise 1: Mountain Climbers

Get into a push up position with one foot on each slider and your shoulders over your hands. While keeping your abdominals engaged, slide one knee towards your chest. Extend that same leg back to it’s starting position while sliding the opposite knee towards your chest.

Exercise 2: Alligator Walks

Get into a push up position with one foot on each slider and your shoulders over your hands. While keeping your abdominals engaged, walk your hands forward with straight arms and pull your body forward. Try to keep your body as straight as possible. Walk 5-10 steps forward, then move backwards to the starting position.

Exercise 3: Body Saw

Get into a low plank position with one foot on each slider. While keeping your abdominals engaged, move forward 2 inches and then back 2 inches. Try to keep this motion as smooth as possible and increase the range of motion as you get stronger.

Exercise 4: Pike with Knee Tuck

Get into a push up position with one foot on each slider and your shoulders over your hands. While keeping your abdominals engaged, drive your hips up towards the ceiling and pull your feet in towards your chest keeping your legs straight. Return to starting position. Pull both knees into the chest and return to starting position.

Exercise 5: Snow Angels

Get into a push up position with one foot on each slider and your shoulders over your hands. While keeping your abdominals engaged, perform hip abduction and slide your legs out at the same time. Bring both legs back together without letting your hips drop. Pull a single knee into chest then return it to its starting position. Then pull opposite knee into chest and return to starting position. That counts as 1 rep.

Here are video examples to help answer any questions. These were performed right in my living room!

Xo, Pam

What Your Cycling Instructor is Really Thinking

After an awesome beach workout Sunday, I was ready to go again on Monday. Twice a week I teach indoor cycling- it’s probably my favorite class to teach! Something about the challenge of turning up the resistance and pushing through a 45 minute workout gives you such a sense of accomplishment. You can really zone into the music to help give yourself the strength to climb to the top of that hill or sprint across the finish line. It takes a lot of prep to put together a solid workout and the playlist to match it. But just because I’m teaching the class doesn’t mean I am breezing through it- I’m just hiding it better 😉

15 Things Your Indoor Cycling Instructor is Thinking

  1. I am so pumped for this playlist- it’s perfect. I’ve been singing it over and over. Music is on- let’s go!
  2. Hmm… is the music too loud? They can totally hear me, right?
  3. “Let’s turn it up!” Did I just get side eye? Oh man…
  4. This used to be my favorite song until I turned it into a hill climb… shut up Beyonce.
  5. I am talking way too much. Just let the people ride their bikes. “Stay strong!” My subconscious opened her mouth that time- I swear!
  6. How red is my face getting? Is it wrong if I have water mid-song?
  7. “Can I get a WOOOO?!” *silence* … Oh no, they’re dead.
  8. Howww are my legs still working? I secretly feel your pain. #Quads
  9. “Turn it up!” No, seriously. I see you. Turn it up.
  10. If my butt hurts, I bet yours does, too. Let’s stand it up… #TeamLegs, let’s go!
  11. These guys are killing it. Sprinting is no joke.
  12. “One. More. Song. That’s it! You’ve got this!” Really, I promise. I wouldn’t lie about it, that’s just mean.
  13. Sprint through the finish… “You’ve got this, guys!” Keep your legs moving.
  14. “WOOOO!!” Ohh, nooowww they “woo”… when it’s over!
  15. You had a great class?! Awesome! Okay, we can keep the Beyonce song 🙂

Seriously, thanking your instructor for a great class is probably the best compliment you can give. It shows that the effort they put into preparing that workout is worth it ❤

What’s your favorite studio on Long Island? Do you have a favorite song your instructor plays? Never taken a cycling class? No?! Well, if you’re a member of LA Fitness or a student at Adelphi- come to my classes!

Keep spinning,

Class Review: #AreYouBeachFIT?

Two things we love: working out and the beach.

Today we had an amazing opportunity to put both of those things together plus ten of our girlfriends joined us! BeachFIT Long Island set up a great bootcamp workout. It was a private group training session down on the beach in Long Beach. Our instructor, Mike, led us through a total body circuit that included both strength and cardio exercises. If you haven’t tried BeachFIT, you definitely should! Their studio is located in Oceanside where they offer small group training classes such as: bootcamps, pilates, and a variety of TRX-based workouts. When the weather is warm they also do classes in the morning down on the beach. Check them out here!


Our workout started with an introduction to our stations:

  • Medicine Ball Slams
  • TRX Crunches
  • Battle Ropes and Hurdle Jumps
  • High Plank with Sand Bag Pulls
  • Farmer’s Carry with Buckets of Sand
  • Kettlebell Goblet Squats with an Upright Row
  • Hopscotch Ladders
  • TRX Rip Trainer Jump + Press
  • TRX Rows
  • TRX Pushups

We did a group warmup with jumping jacks, squats, and running among other things. Once our bodies were warm and ready to go, we paired up and picked a station to start. Forty-five seconds of work with about 15 seconds to switch stations. Mike and Christina really encouraged everyone throughout the entire circuit. It is so important to have a cheer squad when challenging yourself! Quick water break then Round 2 of the same exercise circuit. Definitely broke a sweat! We finished up the workout with more group activities including: lateral squat walks, broad jump burpees, wall sits (bonus med ball pass!), and one final sprint down to the water and back! We high fived and stretched it out.

Thank you so much to Mike and Christina for the amazing workout! You guys definitely challenged us and we loved every minute of it! We had such a great experience and can’t wait to come take a class in your studio.

Louise & Pam


Fitness Friday: Planks on Planks on Planks


If you have ever worked out with us, you know we love a good plank! But we don’t know too many people who get as excited about doing planks though. Usually you find yourself staring at the timer waiting for it to hit zero. Let’s be honest- planks are a killer, but holding one makes you feel pretty strong! For a basic isometric exercise, planks strengthen your entire body. From your abs to your back, from your glutes to your shoulders, everything is working to maintain that position.

So why do we love planks? They are both functional and challenging! Working your spine in a neutral position maintains the natural curvature and doesn’t add extra pressure on the vertebrae. You want your core to be strongest in this position- think of maintaining good posture. When it comes to core strengthening exercises, working those muscles in a neutral position will carry over to day to day activities.

How do I do a plank? Glad you asked! 😉

  1. Starting on the ground, lay on your stomach, bend your elbows 90 degrees and rest your weight on your forearms.
  2. Elbows should be lined up directly beneath your shoulders with your body in a straight line from your head to your feet.
  3. Lift your hips up off the ground keeping contact only with your forearms and feet.
  4. Tighten your core, maintain strong shoulders, flex your quads, and squeeze your glutes. Don’t forget to breathe!
  5. Hold the position for as long as you can. Your goal should be to hold it for as long as your can!


You can modify this exercise by doing a bent-knee plank. As you build up your strength, progress to a full plank. If you’re looking to increase the challenge, try these variations!

  • Lift one leg up. Raise one leg in the air (lifting from the hip) and you will increase the demand on your core to fight your body’s natural urge to rotate.
  • Lift one arm up. Again, your body will want to twist to the side. Don’t let it! Keep your shoulders square to the ground.
  • Use a stability ball. Resting your forearms on the ball forces your body to stabilize itself to stop the ball from rolling out from under you.

What is your favorite plank variation? What’s the longest you’ve ever held a plank? Share with us!

Happy Planking!

Recipe of the Week: Maple Dijon Tempeh


Many of you are probably asking yourself “what is tempeh”? I love incorporating tempeh into my diet to replace a portion of my animal intake. Tempeh is a fermented soy product with excellent health benefits. When we hear soy we have a common reaction to say “no, soy is bad”. That is true for the soy products we typically ingest here in North America. Our soy milks and soy products are often overly processed, genetically engineered, and stripped of all its nutritional properties. Tempeh is a fermented soy bean product consumed in its whole food state. The fermenation increases the digestibility, nutritional absorption, and concentration of bioactive peptides. To summarize, tempeh is a nutritional powerhouse that benefits our digestive health.

Here is a quick and easy recipe that you can whip up in 5 minutes flat. We got this recipe from The Chic Life  and it has been a weekly occurrence in my house.


  • 1 8-ounce block tempeh
  • 2 tbsp dijon or grain mustard
  • 2 tbsp maple syrup
  • 1 tbsp soy sauce
  • 2 tbsp extra virgin olive oil
  1. Preheat oven to 400 degrees F. Prep a baking sheet with parchment paper.
  2. In a medium bowl, whisk together the mustard, maple syrup, and soy sauce. Then, whisk in the extra virgin olive oil until emulsified.
  3. Place tempeh into a Pyrex baking dish, stir marinade on top of the tempeh gently till tempeh is evenly coated, and let marinate for 15-30 minutes.
  4. Bake covered in the oven for 15 minutes. Turn tempeh pieces to other side and bake an additional 15 minutes.
  5. Enjoy.

Let us know how you enjoy this recipe!


Xo, Pam

L: Back to the “Norm”

And by Norm, I mean Norman J. Levy! After all the excitement of Sunday’s half marathon, it was time to get right back into my training routine. I took Monday as a rest day and taught my cycling class without hopping on the bike- although my Fitbit thought pacing around the studio and encouraging my participants was a “sport.” Hey, I’ll take it! I decided to get a little wild and put some hills into my speed work. I took two miles to warm up with the second being mainly uphill. The speed workout consisted of 6 x 3 minutes at race pace or faster with 2 minutes of recovery in between. My legs were still feeling a little sore from the race, but mentally I know it is important to complete my hard workouts! I’m going to break 2 hours.IMG_2286


This was our time from the half. That averages to a 9:38 pace. We stopped and had water, I had to stretch my cranky ankle, and saved my push for the last half mile. Now that I know I can conquer the distance and the hills of Central Park, my focus is on my pace and timing.

If there is one thing I hope you guys can learn from my race it is about chafing. UGH.

In the picture on the left, I look like a chicken. Why? My sports bra started to make my skin chafe 😦 A few things were different from my training runs: the weather was warmer and the run was longer. I was definitely sweatier due to both of these things. When it comes to chafing, you have to have a good defense. Because once it starts, you might already be too late. Keep this in mind as the weather starts to change to spring because your body will heat up more with the warm weather. Start by wearing sweat-wicking fabrics and avoid cotton (Dri-fit clothes are your bff). This goes for tops and bottoms, including your undies. Another good rule is never wear anything new on race day! You never know if that new tank will just rub your arms the wrong way. Your training runs should be done in the clothing you plan to wear when race day comes; this way there will be no surprises!

If a simple change in wardrobe doesn’t help try Anti Monkey Butt powder to help keep you dry. We also love Body Glide to help keep the skin lubed up and keep friction away. Do you guys have any products or tricks to help protect your skin on those long runs? Share them!

Happy Running!

Race Recap: MORE/SHAPE Women’s Half Marathon


Louise: Let me start by saying that as of Saturday, I was only planning on going to brunch after Pam ran this race. I was going to cheer her on and have a mimosa that I totally would not have earned. I spoke with Pam right before going for my long run on Saturday (scheduled to be a 105 minute progression run) and she casually questioned “why not just run the half tomorrow”. With that, Pam somehow convinced me to sign up for Sunday’s race. On Saturday. I think there was a lesson about peer pressure that I missed…

After signing up, I continued with my Saturday plans to venture into the city. First, I picked up our race bibs and t-shirts. The NYRR running annex made this process such a breeze. I was in and out in less than 5 minutes- got in line, grabbed our shirts, scanned both QR codes from my phone, and had the bibs in hand. Next up: was having a viewing party for the New York Rangers’ playoff game! If you know me, you know I love hockey. Knowing I was using this half as a training race, I continued about my Saturday and maybe didn’t hydrate as I should have. Open bar, need I say more? 

Race Day!!

Bright and early on Sunday morning, we took the train to Manhattan and scooted up to Central Park. The sun had come up and it was going to be a gorgeous day in New York City- the warmest day of spring without a cloud in the sky! We found the bag check and porta-potties with ease and prepped ourselves for our race. Shoes tied, bibs attached, Gu in pockets, music ready. 

Pam: Okay wait let’s talk about the porta potties. Literally I felt like I hit the jackpot. Not only was there not a line but for the first time in my running career I was the first person to use the porta. As in I had to lift the lid up and open the toilet paper (which was unusually tricky and took probably more than a minute to accomplish). This may not seem like an event to celebrate but ask any runner and I am POSITIVE they have some nightmarish stories to tell you. I knew this was a sign that it was going to be a big day.

After Louise signed up on Saturday with promises of free water, a shiny new medal, and tough hills perfect for training, I offered to run the race together. That’s one of the things I love about running, sometimes it’s not about the time on the clock but the experiences you share. I was already treating this as a long training run so the opportunity to run the race with a bestie was too good to pass up. With time no longer a focus, I set other goals for the race. I wanted to 1) pace the hills so that the last one felt as strong as the first (which is why when Louise took off up the first hill I was like “what are you doingggg? we have 10 more of these bad boys today!) 2) fuel appropriately with my water/gu schedule and 3) encourage Louise and have fun. Throughout the race, we high fived after we conquered big hills, she sang me lines from her playlist, and I threw out motivational one liners. Around mile 10, I was feeling the energy of being only a 5k away from the finish line and I knew it was time to pick up the pace a little. At this point, I couldn’t tell if Louise was blocking me out, wanting to kill me for convincing her to do this, or enjoying my motivation. I’m still not sure what she actually was thinking. LOL. With .05 left to go we grabbed each others hands and crossed the finish line together exactly how we had started. I couldn’t be more proud of her and a 2:05 for 2 laps in Central Park  with a best friend is a successful day in my book.

More Half_Map_2016 copy

Louise: Ready for my thoughts! Remember, I signed up for this on Saturday. Luckily, my PIC decided we should run together and I am sooo glad we did! She paced me through the hills of Central Park and encouraged me the whole time. Running it alone would have been pretty tough mentally, but I conquered those hills and can’t wait to take on Brooklyn!

13.1 Thoughts for 13.1 Miles:

  1. Aaaaand we are off! Okay let’s find a rhythm, bob and weave through some people, and I could use some water…
  2. First hill- let’s crush it! Uh-oh, Pam’s yelling at me for picking up the pace there. Don’t wanna die yet!
  3. Pam! Guess what song I’m listening to! *Singing Britney Spears* Cause now I’m stronger than yesterday, now it’s nothing but my wayyyy
  4. Harlem Hill… Okay. You’ve got this. You did it before. Like 2 years ago. It’s going to be fine. So fine. It’s really fine. It’s fine…
  5. Alright, I can roll with these roOoOolling hills.
  6. BOOM. One lap done. And would you look at all these cute guys! I bet none of them have girlfriends. They’re here to cheer me on. I mean, who doesn’t love a marathon on a Sunday morning?!
  7. Pam! Guess what just came on my playlist! …No guesses? *Singing/gasping for air* Stacy’s mom has got it going on, she’s all I want and I’ve waited for so longgg
  8. “Hello Upper East Siders. Gossip Girl here. Your one and only source into the scandalous lives of Manhattan’s elite”
  9. This hill again… Can we not?! OH. MY. QUAD.
  10. I think I blacked out here… but I was definitely anticipating another lap passed all the cute guys in the park
  11. Oh hi Gianna! Where did you come from? Why are you guys running so fast?!
  13. Halleluia! This is the most beautiful mile marker I have ever seen! I’m gonna touch it… Oops I missed.

13.1  Hold my hand! Yessss the finish line.

Until next time,

Xo Pam & Louise

SoulCycle Roslyn: 5 instructors that changed my life!


If you’ve met me, you know I love me some SoulCycle. I love everything about it and if I had endless amounts of money I would go every single day. I took my first SC class more than 3 years ago and it is like a second home to me. The experience begins the moment you walk in the door. The scent of the infamous yellow candle (that I also own in my home), the inspiring mantras, the energizing music, and the athleisure lining the walls  that you immediately require in your wardrobe.The front desk staff is AMAZING (I want to be best friends with all of them) and the workout is one of a kind. SC is my therapy. During those 45 minutes I leave it all on the bike. I have laugh, cried, smiled, yelled, and wooooo-ed (yes I’m that girl) my way through more than 200 classes. SoulCycle has allowed me to celebrate milestones, mourn losses, train for marathons, and meet new people. I’m telling you – it’s life changing.

Okay, so I drank the koolaid. And I have zero regrets.

Here are my favorite five instructors at SoulCycle Roslyn. You need to go sign up for their classes ASAP. Each of them has transformed my life in some way and I am forever grateful.

  • Julie D- My original Soul mama and the definition of the mom/wife I one day hope to be. From the moment you clip in you are in for a journey. Her playlists are carefully selected to include a wide spectrum of genres that somehow seamlessly transition from one song to the next. She is also famous for her “crack jogs” that test you physically and mentally but leave you feeling like a badass. She sometimes selects riders to ride the podium bike and I find that so empowering. Once, I requested Destiny’s Child Lose Your Breath – because I love all things DC- and didn’t realize I was going to ride podium. I will never ever ever forget those 3:38 seconds. I don’t get to ride with Julie D since she is mostly in the city, but if you can snag a bike in her Wednesday/Sunday classes DO IT!!!!!
  • Casi- There is something so exciting about watching a rockstar develop before your very eyes and Casi did just that. I first took a class with her when she first began her instructor journey and then our schedules collided again months later for our second class together. I left that room speechless and in awe at the heart racing, beat pumping class I had just finished. Casi has an energy that dominates the room, her sense of humor is timed perfectly, and her music is infectious (even though this country girl rarely knows any of the songs). She also has one of my favorite arm series! Grab a bike and get ready to sweattttttt!
  • Amanda K- If only the scheduling gods would let me take her class more often! There was so much buzz in the studio when it was announced that Amanda K would begin instructing classes on Long Island. Let me tell you, she lives up to her hype and beyond. She is a powerhouse on the bike and provides you with one hell of a workout. One of my favorite qualities is her focus on form, which allows you to become the best rider possible! Her music is perfection and the class is so much fun that you don’t even realize the 45 minutes has gone by. If you want to book a bike in her class, make sure you are ready at 12 on Monday because they often fill up fast.
  • Sabine- Sabine is a favorite amongst my friends and that is because of her amazing personality and electrifying classes. She has a beautiful soul and you can tell immediately when you meet her. Her smile and energy makes you feel at home and extremely comfortable whether you are a seasoned rider or a first time newbie. She also drops motivational quotes throughout class that you take with you when you leave those doors. She wants to get to know her riders and make connections that are more than just 45 minutes on a bike. If you need some Soul in your life, Sabine is your woman.
  • Tomas- Tomas has a long history in fitness and he brings that knowledge to all of his Soul classes. Tomas means business as soon as the first beat drops and carries that all the way to the final note of the last song, all while having a dance party! His classes are well thought out with catchy music and choreography that tests your limits. I think he is a pop music master and I have added several of his songs to my running playlist because they make you want to move. He travels between Florida and NY so make sure you sign up when bikes open to catch one of his classes.

Who are your favorite instructors?! We will be having a B&B Soul meet up soon and I can’t wait to ride with all of you.

Xo, Pam

PS. New to Soul? Sign Up Here! Your first class is only $20 and it includes your shoe rental and water. I will also write a post on what to expect your first class so be on the lookout!

Fitness Friday: Must Have Kitchen Essentials!

Two weeks ago I wrote about my secret to meal prep success. Today I am taking you behind the scenes of some of my favorite tools that assist in my conquering of the kitchen. Have you ever walked into Bed Bath and Beyond for an item and suddenly came up with a need for 10 different kitchen accessories? Anyone? Okay well I’ll be honest, I am a sucker for a trip to BBB. And don’t get me started on Home Goods. OFCOURSE I need that random wine glass with a cute quote and that placemat which is perfect for taking photos on.

So over the years, I have tried and tested a million different kitchen tools. This is probably an exaggeration but maybe not by much. So here are a list of the essentials that I think everyone should have in their kitchen. I excluded some of the obvious like pots and pans (even though I just received my first stock pot as a present this Christmas #lifechanging) and got right down to the fun stuff.

1)8” Chef’s Knife. This is the #1 tool that everybody should have his or her kitchen. It is not only an investment in your health, but also a huge time saver. I recommend heading over to your local cooking store and holding a variety of knives. I would also inquire about a knife skills class while you are there. I picked up my Shun knife at my local Sur La Table after I took one of their classes. You will save so much time in the kitchen with the appropriate chef’s knife!

2) Serrated Paring Knife. Just like a chef’s knife, having an appropriate paring knife will save you mega time in the kitchen. I love to use this on some of my fruits and vegetables and it is especially helpful for cherry tomatoes! Added bonus: they are adorable.

3) Cutting Boards. This may seem like an obvious answer but after visiting some friends, it needs to be said. You want to have a few different sizes to fit the occasion. I like to use a small one for smelly things like herbs and garlic and a big one for all of my vegetable prep. There is nothing worse than trying to prep something on a board that is too small. Why bother!?

4) Ninja Blender System (Blender/Food Processor). I was worried about the price of the Ninja when I first bought it but it was worth every penny. This isn’t my exact one but it is very close. Find a single base that can blend, chop, pulse, mix EVERYTHING. We use all of the accessories on a regular basis so it is nice to have that universal base. The single serve cups are great for smoothies and the two different food processor sizes is fantastic. I live in a smaller appointment so having one base is a huge space saver.

5) Garlic Peeler. It seems so simple yet it amazes me every time. I feel like every single recipe calls for garlic. Throw a clove in, roll it back and forth, and it comes out naked and ready to be chopped!

6) Garlic Press. Okay so this may seem silly but it is not I promise. I have mentioned it before that I hate chopping garlic. This press saves my relationship with garlic and it is perfect! The plastic grate makes it easy to clean and it works like a charm. I have tested several different presses and this one wins by leaps and bounds. I bought 4 of them to give as Christmas presents because they are that good!

7) Apple Slicer. My favorite way to start my day is an apple and my coffee. I always follow it up with a real breakfast of some sort but it’s just the perfect wake me up. Ever since I had braces in high school (wahhhhh), I haven’t been able to bite into apples! It’s also not the safest while operating a motor vehicle. This gadget is used every day and it has held up over time with perfect apple slice after perfect apple slice.

What are some of your favorite kitchen gadgets? Is there something I should add to my list?


Xo, Pam