It’s Officially Race Week!!!!

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NYC 2015

What a training season it has been. Full of highs, lows, and everything in between. When I changed jobs in June just before training started, I knew it was going to be no joke. At times, I wasn’t even sure if I would be able to get to the start line. Now in just a mere 7 days, I will step up to the start line ready to give it my best shot. I don’t have any wild expectations in terms of time, but I want to run a smart race and I want to have fun!!!

To help prevent restlessness leading up to any race, I set up a schedule for myself. I LOVE checklists and outlines so this fits right in with my personality. Thankfully I get to leave the workout schedule up to Jess and I can focus on the tasks at hand. I also hope to check in during the week with updates to keep an eye out as I head into marathon #5!

Weekly Schedule: 

  • Sunday: Print packing list, Make playlist
  • Monday: Finalize and write out race day plan with Jess
  • Tuesday: Finalize cheer squad (#pamsquad) and their itineraries
  • Wednesday: Write out weekend schedule for Friday-Sunday
  • Thursday: Lay out clothes, Check weather
  • Friday: Visit the expo, watch Run for your Life (I have never seen it!)
  • Saturday: Travel to NYC, Check into hotel, Charge ALL electronics
  • Sunday: RACE DAY!!!!!!!!!

Are there any steps you take during race week? Anyone else running NYC this Sunday?

Xo, Pam

cheersquad

#PAMSQUAD

 

Event Recap: SHAPE Body Shop

img_4190This past Saturday, B&B headed to NYC to take part is Shape’s Body Shop pop-up event. The event was a fundraiser to raise money for the Movemeant Foundation. The Movemeant Foundation “helps young women feel confident about their bodies by empowering them with the tools to be active.” Each class was $10 and they had a variety of classes from HIIT to hip hop to meditation. We signed up ahead of time for a triathlon of fitness; 3 classes with 3 instructors. Upon arrival, there was a party already going at 9am. They had a DJ, a photo booth, a display of Reebok apparel, a lounge area, and a bar that was serving Michelob, water, and snacks! We mingled a little, snapped a few photos in the photo booth, and took a shot of beer. Then it was time for the first of 3 back to back classes.

We started off with Power Training with Jen Widerstrom. First off, she is badass with a strong body and a personality to match. She spent the entire time mingling with the group and dropping motivational lines to keep up going. Her class was based on 30 seconds of a pre-fatiguing exercise, 30 seconds of a high intensity exercise, and then a 30 second rest. After we did 3 rounds, we then jogged around the room for a couple of minutes. It was a fantastic class that left us feeling strong and sweaty.

Immediately after was a LIFTED class with Holly Rilinger. Holly launched this class in NYC and describes it as a way to “lift your mind, body and spirit through a combined sequence of meditation and HIIT.” This class was a great combination of moments of mediation mixed in with strength training, shadow boxing, and plyometrics. All of the strength training was done to the beat of the music so we all moved in unison and then the moment we would go all out with a sprint in place or tuck jumps. Pam: We ended the class with a meditation and I grabbed Louise’s hand. I am so grateful to have her on my journey and we serve as each other’s cheerleaders.

After class we met up with our friends, spun the Reebok wheel for a gift card, and then headed upstairs for Jenny Gaither’s Notoriously F.I.T. Jenny debuted this workout at the Shape event in LA and I have been wanting to try it. Notoriously FIT was a hip hop based dance class in which she encouraged us to lose all inhibitions and let loose! It wasn’t about being a good hip hop dancer, but all about having fun. Before the class even started, we mingled and made friends with some awesome ladies who work for SHAPE magazine. We learned choreography that included a little booty shaking, strut the catwalk and struck a pose, then finished with a dance circle where we all had a turn to hop in and dance. This class worked up a serious sweat! We were moving and grooving the whole time.

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After all our workouts, we enjoyed some snacks and refreshments. SHAPE hooked us up with our swag bags which were packed with goodies and discounts. Since we won Reebok gift cards, we also had to go there so I could buy Jen’s fabulous disco pants 😛 We followed our morning of workouts with brunch in the city because duhh! A huge thank you to SHAPE Magazine and the Movemeant Foundation- what a great way to work out and give to charity all in a Saturday morning.

Did any of you attend the event? What classes did you take?

Xo, Louise & Pam

Recipe of the Week: Black Bean Soup


Ingredients

  • 1 tbs olive oil
  • 4 garlic cloves, minced
  • 1 onion, chopped
  • 1 stalk celery, chopped
  • 2 carrots, chopped
  • 1 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • 1/4 tsp sea salt
  • 3 cans of black beans
  • 4 cups of vegetable stock
  • 1 can diced tomatoes
  • 2 tbsp mirin (apple juice)
  • 1 tbsp tamari

Directions

  1. In large pot over medium heat, sauté  onion in oil with a touch of sea salt for 3 minutes. Add garlic, celery, carrots, cumin, and cayenne. Sauté 8 minutes or until carrots are tender.
  2. Add beans to pot along with stock, tomatoes, mirin, and tamari. Bring to a simmer and cook 30 minutes to combine flavors. Season with salt and pepper.

Enjoy!

Recipe of the Week: Simple Turkey Chili

Confession: I can cook, but I don’t. I’ll be honest, most of the time I am grilling chicken and vegetables. But if it only requires one pot- sign me up! Here’s my recipe for simple turkey chili- I spiced it up with fire roasted tomatoes and chili powder. If you want more heat, toss in chopped jalapenos! Less heat? Regular diced tomatoes will cool it off 🙂

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Ingredients:

  • 1 package ground turkey
  • 1 can red kidney beans (rinsed & drained)
  • 1 can Cannellini beans (rinsed & drained)
  • 1 can fire-roasted tomatoes
  • 1 Tbsp olive oil
  • 1 Tbsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Dash of salt (to taste)
  • Shredded cheese (optional)

Directions:

  1. In a large pot, heat olive oil. Then add ground turkey and cook through.
  2. Mix in beans, tomatoes, and spices.
  3. Allow to cook for 10 minutes until heated. *I let mine simmer for an hour so all the flavors combined*
  4. Serve and enjoy!

❤ Louise

Race Recap: 15k Run to the Port Jeff Brewery

Run a race they said. It will be fun they said. There will be beer at the finish line. There will also be many hills before you earn that beer…img_4022

This past Sunday, B&B, along with some of our friends headed out to Port Jefferson for the first ever 15k Run to the Port Jeff Brewery. This race was created due to the popularity of one of my favorite Long Island Races, the Blue Point 10 Mile Race to the Brewery. The Port Jeff course starts and ends at the brewery with a post-race party including music, food, and of course, beer. Being the first year they are holding this race, we had no idea what to expect. On GLIRC’s website, the description states “The race you will love to hate followed by the party that you will just LOVE! Not for the fainthearted (with a first mile going up Port Jefferson’s famous East Broadway hill!)”

Okay, so we kind of had an idea of what we were getting into. Race morning comes and unfortunately, LI is getting hit with the wet remnants of Hurricane Matthew. Rain jackets, check! Easy t-shirt and bib pickup was available that morning then we headed to the start line. Gun goes off and we head through town making a turn towards our first hill. Now, we are south shore girls; training for races includes hill repeats on what may be mole hills compared to the mountains we traversed.

Pam: I want to point out that only Louise had an idea what we were getting into. She casually asked me to run this race over the summer and I blindly signed up. I never looked at the website and they left that little sentence off the email that I got. Whoops. This is so not like me – I usually like to be uber organized but it has been so hectic. I also knew I wasn’t racing it because I had my 20 miler on Saturday morning so this race was only 24 hours later. My goal this race was to stay present the entire race, focusing on how I tackle each and every hill and focusing on my form. I practiced maintaining an even effort level – a little slower on the way up and making up the difference with a controlled downhill. Even when everyone else was walking at one point, I reminded myself I have the NYC marathon in 4 short weeks and I needed to be tough!

Running together for the first half of the race, we conquered the first hill then ran along the ups and downs of the course as we wound through neighborhoods. There was a communal groan when we turned one corner for an out and back. Out and backs are generally not my favorite, and this one was a straight downhill to the water knowing you were going to turn around and climb right back up. Luckily we spotted some friends and exchanged high fives. The view of the Sound would have been so pretty if the weather had cooperated. *Smile!* Camera guys spotted here!

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At about mile 7, we reach Big Hill #3, Pam and I started to get separated as we powered up this hill. It’s a long steady climb and just when you think you’ve reached the top it turns left and gets steeper. This was the one that got everyone… at this point I contemplated whether I could walk faster than I was running up this hill and many other runners around me had the same idea. But that was the last one! As we headed into the final two miles of the race, the course continued on a downward slope as we reached the heart of town and it flattened out just in time to book it to that finish line!

The race was well organized from sign ups, to bib pick ups, handing out refreshments, and raffles. Throughout the course, there were water stations, each mile was marked with a time clock, and volunteers kept the intersections safe for runners. Huge shout out to the volunteers for standing in the rain- you guys are awesome 🙂

As you crossed the finish line, your name was announced, other finishers and spectators cheered you on, and you received a fabulous finisher’s medal! There was water and beer immediately as you crossed the line- pick your poison. The post race party was held at the Port Jeff Brewery where we were served unlimited beers, heroes, and sweets while the band Jelly Band played underneath a tent. No post-race party would be complete without bib raffles! Pam was the first number called and she won an awesome gift basket with craftimg_4055 beers and mugs to serve them. The rest of us didn’t have any luck, but the prizes were great! They included Sayville/ Smithtown Running Co. gift cards, backpacks, and more beer.

Thanks again to GLIRC for hosting a great race. We are looking forward to next year! Did any of you run?

Xo, Louise & Pam

Why you should warm up before exercise!

A proper warm-up is an important part of one’s workout. A 5-10 minute warm up helps prepare the body for physical activity which will not only reduce the risk of injury but also improve one’s performance.

Benefits of a warm-up:

  • Increase in heart rate– Begins to prepare your heart for the increase in intensity and elevated demands of the body.
  • Increase in body/muscle temperature – Increases the elasticity of the muscles and flexibility of the joints which helps reduce the risk of injury. Also increases the speed of muscular contraction and relaxation which helps improve performance.
  • Increases in blood flow to active muscle tissue- Dilation of the blood vessels decreases the resistance to blood flow and allows for more efficient cardiovascular function and oxygen delivery.
  • Increases in psychological preparation and mental readiness- This is your moment to clear your mind and focus on the task at hand. Review your game plan and visualize success.

 

Below is my go to dynamic warm-up to do before I go out for a run.

 

Dynamic Warm-Up

Perform each exercise for 15 reps.

  1. Body Weight Squats
  2. Knee to Opposite Elbow
  3. Reverse Lunges
  4. Lateral Lunges
  5. Standing Crunch w/ Step Back
  6. Inchworms
  7. High Knees
  8. Butt Kicks

Xo, Pam

Lifestyle Changes v. Fad Diets

It happens way too often: you step on the scale, freak out, and exclaim “Oh my gosh! I am going on a diet!” Tomorrow. But what diet? Liquid, low carb, protein shakes, skipping meals? How long does that last? The problem is that it isn’t sustainable; at some point you’re going to eat pasta or become too hungry. We sometimes give in to fad diets when searching for a quick fix, but they cannot provide lasting results.

A “fad diet” is a weight loss plan that may over-promises results. These types of diets don’t result in long-term weight loss and are usually not very healthy. You may have heard of some of them or tried one; think of a liquid diet or controlled/limited carbohydrates.img_3230

Often times, we are willing to try anything that promises to help us lose weight- especially if it promises to be quick and easy. I mean who wouldn’t want to lose 5 pounds overnight?! The main reason anyone goes on a diet is because they want to look or feel better; or maybe they are worried about developing weight-related diseases. Diets like these are appealing because of their quick fix instead of making the effort to lose weight through long-term changes in their eating and exercise habits. But let’s be honest, it took time to put that weight on and it is going to take time to work it back off.

Your lifestyle is composed of what you eat, how you manage your stress, how often you exercise and more. Lifestyle changes require you to alter these behaviors; whether it is restricting fast food or trying to get 10,000 steps a day. The key is that these habits are maintained as opposed to being a short term fix. This is the key to creating healthy, long-term changes.

It is important to remember that healthy weight loss is 1-2 pounds per week. Fad diets often promise rapid results which may lead to unhealthy weight loss. Limiting food choices without encouraging a balanced diet won’t create lasting changes.

Here are some easy ways I incorporate healthy choices into my everyday life:

  • Don’t skip meals: this includes breakfast. I also pack snacks in case I get hungry between meals or if I need a “second breakfast” aka my favorite meal!
  • Limit liquid calories: avoid soda and limit alcohol. Beware of what you order to drink at restaurants. Always keep a water bottle handy when you are on the go.
  • Exercise on a regular basis: the best kind of exercise is exercise that you’ll continue. Choose activities that you enjoy and spice it up! Try running, cycling, step aerobics, and weight lifting.
  • Increase daily physical activity: try to hit your 10,000 steps per day even if it means running around your apartment or doing jumping jacks at night

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How have you made healthy lifestyle changes? What habits have you had to break?

Keep on keeping on,
Louise

Event Recap: Sunset Yoga with HPS

This past Sunday we joined Kaley Young, owner of Hot Pilates Secret, for some Sunset Yoga. Kaley hosts events called “People Help the People” in which all of the money raised goes to a family in need. This month we were raising money for a boy named Jake who is currently fighting cancer at Sloan Kettering. Professional PT was also present with a ton of raffles and support staff.

The event was to start at 6:30pm so I rode my bike down and arrived around 6. This gave me 30 minutes to mingle with the lululemon RF staff, say hi to Kaley, and to begin my raffle decisions. I love raffles – and while I may have left empty handed – it was so much fun to get my arms length of tickets and place them towards the various prizes. There were also options to purchase luminaries for a loved one and to write words of encouragement to Jake.

The evening was perfect for yoga – the temperature had a hint of fall and the sunset was gorgeous. Kaley led us through a beautiful flow of positions with just the right amount of difficulty for this yoga newbie. I love to be challenged during my practice without feeling like I’m in over my head and Kaley did just that. We ended our practice by gathering in a circle and singing “this little light of mine” as a group. It was a beautiful evening for a special little boy.

After yoga was over, lululemon served wine as we all chatted and then it was time for the raffles to be drawn. There was an exciting group of individuals left as names were drawn and then it was time to leave.

Thank you Kaley and lululemon for a beautiful event. Your spirit and passion for helping others does not go unnoticed. This event alone raised over $10,000 for Jake and his family. We can’t wait to work with you to bring more love and support to others.

Xo, Pam & Louise

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