Tis the season: Dressing for the Colder Temps

As the temperature continues to drop, it can get a little harder to get outside for your runs. When I open my weather app and see anything 40* or below, I begin to shiver just a little bit. However, choosing the right attire will help create your own personal micro-climate allowing you to feel comfortable and warm. The general rule of thumb is to dress as if it 20* warmer outside than it is to help ensure you do not overdress. You should be a little chilly at the start – if you are comfortable the moment you step outside you are going to regret all of your clothing choices a half mile in.img_4557

One of my favorite purchases I made a few years ago are my running vests. I have one that is very lightweight that I use to protect against moisture or wind and then I have one that is heavier to really help beat those cold temps. I like running in a vest because it allows freedom of movement and breath-ability while keeping my trunk warm. I HIGHLY recommend picking up a vest or two as we head into the winter months. Also make sure you have warm gloves and headgear because if you keep your head and hands warm, it will help beat the elements!

Below are some basic guidelines for picking cold weather gear. Always listen to your body and do not be afraid to head home if you begin to feel too cold!

  • Base Layer– The innermost layer is responsible for transporting moisture away from the skin and transporting it to the outer layers. Synthetics like polypropylene are the ideal material due to their moisture-wicking property and will keep you drier than any other material. The garment should fit snugly without constriction and seamless garments reduce rubbing.
  • Mid Layer– The mid layer is responsible for insulation and for continuing the transport of moisture to the outer layer. Wool and synthetic fibers create small air spaces which allow one to retain their body heat. A quality fleece is a good choice because it can retain heat under wet conditions, dry quickly, and permit ventilation.
  • Outer Layer– The outer layer is responsible for protection from the elements and dispersing of excess moisture. For dry conditions- a breathable wind or soft shell is the garment of choice. For more severe conditions- a waterproof breathable membrane or laminate shell is a better fit. Gore-Tex and nylon have the best reputation to help protect you from the elements.
  • Heads, Hands and Feet– More than half of your body heat can be lost from your head and your extremities. Try to reduce the amount of exposed skin the best that you can in order to retain body heat and reduce the risk of frostbite in extreme temperatures. Hats, gloves, and buffs are all essential pieces of cold weather running gear.

What are your favorite go to cold weather gear?

Xo, Pam

Happy Thanksgiving from B&B!

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As the holiday season kicks off we want to take a moment to reflect on all of the things we are thankful for this year. Whenever someone first asks the question, it’s always easy to answer with a few of our favorite things like champagne, target deals, and dark chocolate. But if we take a moment to pause for a second in our busy lives, there is so much to be thankful for. First off, we are so thankful for our friends, family, significant others (looking at you Al & Brian), and this beautiful B&B community. None of this would be possible without the love and support we receive from all of you so from the bottom of our hearts, thank you! We are also very thankful for our health and our strong bodies. We live in a society where beauty is constantly measured by appearance and we learn from a young age that skinny is beautiful. We are grateful to be part of the movement where we focus less on the number on the scale and more in our abilities and strength. We are grateful for our strong bodies and great health and our platform to continue to spread this message. And lastly, we are thankful for the country that we live in, the roofs over our head, and our ability to wake up and go to a job that we love. The past few weeks have been a very trying time as a country but we do believe that we will overcome all obstacles and that love will prevail. We will continue to work hard, use our voices, and share hugs with those around us.

Again, thank you all for being on this journey with us. We look forward to the holiday season as we head straight into 2017!

Xo, Louise & Pam

Race Recap: Massapequa Park Turkey Trot

img_6482This weekend B&B went to the Massapequa Park Turkey Trot and ran the 5k around the Massapequa Preserve. We ran with Team Peak, a team that Louise now coaches, and one that I started back in 2012. It was so special seeing old clients achieve their goals and to see my best friend carrying on what is now a Peak tradition! November weather is always a gamble but we lucked out and it was a beautiful day on Saturday– 54* and sunny! (Two years ago it was 32* and cloudy at the start – brrr). I have a love/hate relationship with the 5k distance – I love it because it is fun and short but I hate it because you are uncomfortable the entire race. Since I just ran the marathon 2 weeks ago I knew I wasn’t going to set any PRs, but I did want to run a smart race and to run a negative split. My goal was to run under 24 minutes and I wanted to feel strong running!

There was a group tailgate before the race with water, coffee, and snacks then we all headed to the race start. I tried to hit the restroom but the line was way too long with only 8 minutes until the start of the race. Al got to go since there wasn’t a line at the men’s room (of course). I lined up on the left side of the start line trying to keep the tangents in mind and then off we went. The first mile my goal was to run somewhere around a 7:50 and I ended up running a 7:44. I held that pace for the next half mile and then tried to pick it up just a little bit for a second mile pace of 7:32. At this point my mind is screaming at me how uncomfortable I am but I just try to keep pushing. There is also an old coworker that is running ahead of me so I set my sights on him. I keep telling myself that if I keep him close enough that I could catch him at the end. This is my favorite in race strategy when things get tough at the end and you are trying to hold on. My third mile ended up being a 7:32 as well and then I just gave it everything I had to the finish line. I unfortunately realized about 15 feet from the finish line that I was going to get sick and I just prayed I could get somewhere semi-private. At first I spied a tree but then I was able to make it over by the water. Whoops! This isn’t my first race that has ended in this fashion and I almost always feel nauseous at the end of a 5k – I said it was an uncomfortable pace!img_4524

The rest of the time was spent cheering on teammates and refueling with water and snacks. They did a great job with the post race celebration with music and treats including bagels, apples, bananas, chips & salsa, and more. Once everyone finished it was time for the awards. Several of our teammates took home awards and pies! Al and I both finished at the top of our age group so we won a turkey trophy and a pie! Guess what we are taking to Thanksgiving dinner 🙂img_4532

Overall, it was a great race and a beautiful day. However I will say one thing- man with the little dog on the leash – you suck. I saw you running ahead of me and I made a really conscious effort to make sure I didn’t trip over your dog or leash when I went for my finish line surge. But honestly I find it disrespectful and dangerous to put your tiny dog in this circumstance. The finish line of a race is already hectic and it could have ended badly.

Next up is the Garden City Turkey Trot on Thanksgiving morning. If any of you will be there – let us know!!

Xo, Pam

Workout Wednesday: HIIT the Slopes

Winter is coming!

This past weekend, we taught an in-store class at lululemon Roosevelt Field to get you ready for ski and snowboard season. Both of these winter sports require a lot of lower body and core strength. We have put together a quad-burning, heart-pumping workout so you are ready to go on opening day. In case you missed it or want to do it again, here you go!

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…

Round 1

  • Squats
  • Squat Hold with Alternating Heel Raiseimg_4396

Round 2

  • Reverse Lunges- Alt. Right & Left
  • Lateral Line Jumps

Round 3

  • Push-ups
  • Mountain Climbers

Round 4

  • Curtsy Lunges
  • Skater Hops

Round 5

  • Lateral Lunges- Alt. Right & Left
  • Burpees!img_4370

Round 6

  • Triceps Dips
  • Single Leg Bridges (15 sec each leg)

Round 7

  • Forearm Plank
  • Side Plank Rotations

What exercises do you do to prepare for winter sports? Share your favorites in the comments below!

Xo, Louise & Pam

Event Recap: Winter Bootcamp at lululemon


Our friends at lululemon athletica Roosevelt Field invited us back to lead an in-store workout to get you ready to HIIT the slopes this winter. Yesterday morning, we cleared away the fixtures and replaced them with mats and excited faces. Some old and new friends joined us bright and early for our winter bootcamp.

The energy in class was electric during the whole workout and our participants powered through each round. Strength training combined with plyometrics made for a challenging workout that everyone did amazing with! We are feeling a little sore today, but it just makes us stronger tomorrow 🙂

After our workout, we enjoyed some snacks and drinks from our friends at Coastal Craft Kombucha. They are a local company based out of Oceanside- look for them at an upcoming local winter market. A huge thank you to them for providing our participants with the post-class beverages!


Ski and snowboard season is coming up quickly this year! Many mountains have already received some flurries from Mother Nature in the past few weeks. Look for our full winter workout up on the blog this week.

Xo, Louise & Pam

 

B&B Announcement: Winter Bootcamp at lululemon RF

We are so excited for tomorrow’s B&B meet up! This Saturday (11/12) we are holding a winter bootcamp at lululemon Roosevelt Field to get you ready to hit the slopes this season. This sweaty workout will focus on lower body and core exercises specific to skiing and snowboarding. The class is complimentary- just bring water and a mat. Don’t ski? Don’t worry! Come sweat with us and kick off your Saturday in style 🙂 Just RSVP at burpeesandbordeaux@gmail.com!

Xo, Pam & Louise

lulu-snow

Crockpot Honey Mustard Sriracha Chicken

I love fall time because it means football Sundays and crockpot meals. I wanted an easy, flavorful pulled chicken recipe that would be universal in several dishes. I enjoy this recipe over a bed of spinach, a serving of quinoa, or a side of roasted vegetables. 

Ingredients:

  • 3/4 cup chicken broth
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 cup barbecue sauce
  • 1/4 cup honey 
  • 1/4 cup Dijon mustard 
  • 1/4 cup Sriracha (more or less to desired taste)
  • 1/4 cup brown mustard 
  • 2 pounds chicken breast 

Directions:

  1. Mix all of the ingredients together besides the chicken. 
  2. Place chicken in crockpot and cover with marinade.
  3. Cook for 6 hours on low. Pull out chicken and shred. Place back in crockpot for 15 minutes.
  4. Enjoy. 

NYC Marathon 2016: Spectator’s Edition


I want to preface this post with how proud I am of Pam and everyone else who completed the 26.2 miles through New York City this past Sunday. Running a marathon is not an easy task; it takes weeks of training and lots of discipline. All of your hard work comes down to one day of eating bagels, running miles, and drinking water. On the other side, there are your family and friends who have listened to you talk non-stop about running, missed you because your long run was the next morning; but then it’s finally race week and they have no problem indulging in some empathetic carb loading. It’s time we talk about the other side of running a marathon, the real heroes here: the spectators.img_7303

As a runner, I understand how great that feeling is when you spot your friends and family along the race course. It gives you a surge of energy to keep powering on even if the course is tough. Knowing that you have people there supporting you is one of the greatest feelings! This is why I want to share some tips on how to be the best spectator on race day.

Let’s rewind to Saturday, when the #PamSquad received an email with the game plan for race day. Now I enjoy being on time to things and having a plan, but Pam is the Type A- ready to go- spreadsheets on deck- kind of organized. With that being said, she already told us where to go, but it was our responsibility to be there for her aka don’t blow it.

Tip #1 Establish your #CheerSquad. Who is going to come and watch the race? Where is the first meeting point? Who has the orange juice and who is bringing champagne? It is 9AM ya know. Establish who is going to be at which points along the course and who is meeting up where.img_4350

Tip #2 Have a plan. As a spectator, saying you’ll be “near the finish” is not enough. Let your runners know at which points they should be looking for you. Try to map out several points along the course where you will be cheering and allow yourself enough time to travel between points. The worst thing is to miss your runner! The #PamSquad had directions written out from each point with estimated travel times. Even better- there was a separate spreadsheet that had her estimated pace listed with an approximate time of day. Side note: many races also have an app for that where you can track your runners in real time!

Tip #3 Know the course. For the NYC Marathon, runners are cruising through all 5 boroughs. It’s important to know where your runner will be and approximately what time they should hit that marker. We were on and off the subways all day to make sure we got to each “Pam Point” on time. It is important to review the course ahead of time to make sure you aren’t near a busy medical tent or at a water stop with cups flying everywhere. Let your runner know if you will be on their right or left so they can slide to that side as they approach your check-in points.img_4352

Tip #4 Be Visible. “I’ll be in a blue hat” won’t be enough to help find you on the sidelines. Neon posters are a great start! I personally love reading the funny things people write as I’m running. This year we upgraded from posters to Pam faces. Some oversized Pam heads on a stick were just what she needed to find us in the crowd!

Tip #5 Pack Prosecco. Need I say more? You’re not running and it’s going to be a long day of adventuring around the race route- better stock up! Over the course of the day, I managed to rack up about 25,000 steps (according to my FitBit). We were up and down subway stairs, weaving through people, and sprinting to make it to the finish line in time.

Special treat! Here is some live coverage of the NYC Marathon!

What other tips do you have for spectating? How has your cheer squad motivated you all the way to the finish line?

Happy Trails!
Louise

Workout Wednesday: BOSU Strength Training

Trivia Question!! Do you know what BOSU stands for? “Both Sides Up” or “Both Sides Utilized” #funfact

This week’s workout incorporates a BOSU ball to add an extra challenge to these strength training moves. Balancing the BOSU forces those smaller muscles to work in order for you to balance or stabilize yourself. Add these 6 moves into your workout routine 🙂

Burpees

Start in a wide, low squat with hands on the side of the ball. Jumping out into a plank position then jump back in. Stand up and press the BOSU overheard. *Bonus: add a pushup before standing up!img_4302

Mountain Climbers
Start in a plank position, drive one knee up towards your chest then hop to switch sides. *Lower the intensity by stepping back into a plank.

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Lunges
Begin by stepping one foot back onto the BOSU with toes centered in the bullseye. Bend both knees while keeping your torso upright. Press through the heel and return to starting position.img_4305

Knee Tuck + Lift
Start in a plank position, tuck one knee up towards the chest then extend that leg back. Lift and squeeze your glutes. Bring the knee back up without touching the ground.img_4306

Lateral Lunges
Start with one foot on the ground and one centered on top of the bullseye on the ball. Shift your weight to the foot on the BOSU, bending at the knee and hip- the leg on the ground stays straight. Press back up and return to standing.img_4304

Squats
Step onto the edges of the BOSU ball and find your balance. Lower into a squat then drive through the heels to stand back up.img_4307

Xo, Louise & Pam