Breaking Down the Running Lingo


If you have ever opened a running magazine or an online training schedule – the next thing you know your heart rate increases as you read over words like “fartlek” and “tempo”. I am here to tell you though that it’s all going to be okay because here I have broken down what each type of run means and why you should incorporate them into your running schedule.

A common mistake that runners make is performing all of their training runs at the same intensity. They either choose a pace that is too comfortable or they feel like every time they hit the pavement it is an attempt at a personal record. Both of these training practices increases your risk of injury and minimizes any improvements in performance. Variety is key when programming your workouts in order to appropriately load the cardiovascular and muscular system.

8 Common Training Runs You Should Include

  1. Easy Runs- These runs make up the base mileage of your training program and help build your endurance. Easy runs are a great opportunity to work on your form and breathing. An easy intensity trains your aerobic system which means you should be able to hold a conversation easily. Many times runners overlook easy runs or push too hard so pay attention throughout the run.
  2. Long Runs- Long runs are the bread & butter to an endurance program and will help build the raw endurance and strength that you will need to perform. Long runs are performed at an easy pace and sometimes can include progressions or fast finishes. Long runs not only prepare you physiologically but also psychologically for the endurance event. Nothing prepares your mind and body for running a certain distance than hitting the pavement.
  3. Recovery Runs- Recovery runs are short and performed at a very easy pace while adding a little mileage to your program. You should be able to easily have a conversation and they are typically used to move your legs and get the blood flowing after a long run.
  4. Progression Runs- A personal favorite, progression runs help you get used to pushing the limits when the fatigue starts to set in. Progression runs typically start at a natural easy pace and then build throughout the miles to finish the run at a fast pace. This workout is more challenging than others but the benefits contribute towards making you a faster and stronger runner.
  5. Fartlek Training- Fartlek is a Swedish word for speed play and I love to use it just for that – play! I like to use these less structured runs to help break up the intensity and monotony of a long training program. Fartlek involves pickups of a faster pace throughout a run and can vary in duration and intensity. These runs help build your fatigue resistance and running efficiency.
  6. Hill Repeats- The best way to build speed and strength as a runner is by running hills! Hill repeats are short bouts of uphill running followed by a downhill run. Hill repeats can vary in intensity and duration but it is important to focus on form with both the uphill and downhill portions. The uphill portion helps develop the power and knee drive while the downhill portion develops the quadriceps and eccentric control.
  7. Tempo Runs- Tempo runs are just outside of our comfort zone and helps increase our lactate threshold. Tempo runs begin with a warm up at an easy pace but then a set number of miles of a sustained effort at our threshold. These tempo miles typically mimic a 10k pace and should leave you unable to hold conversations but not fighting for air. Be sure to follow the tempo miles with 1-2 miles of a cool down pace.
  8. Interval Training- Interval training is a structured workout with short intense bouts of running followed by equal or longer bouts of jogging or walking. Interval workouts will typically be the hardest workouts in a training program and will help build your speed, fatigue resistance, and running economy. There are both shorter interval (100m-400m) and longer interval (800-1600m) runs which will vary in intensity and pace.

A training program is a balance of a training stimulus with appropriate rest and recovery. Make sure you provide a variety of training stimuli and the proper amount of rest to improve performance and reduce the risk of injury.

Any questions – I’m here to help 🙂

Xo, Pam

Workout Wednesday: Abs & Glutes

This week’s workout is sure to get your core and glutes firing! Our simple routine is perfect to sneak in before work, while dinner is in the oven, or on vacation. Seriously, sliders & bands are clutch to fit in a suitcase! I love to add these moves in as a bonus after a quick run or when I’m short on time.

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Let’s get moving…
👉🏻You’ll need sliders & a resistance loop!
3 rounds of 3 exercises 🙌🏻 Perform each exercise 30x! Divide it up if you need- just get those 30 reps- 3×10 or 2×15 💪🏻

🔹Banded bridges
🔸Clamshells
🔹Banded Plank Jacks

🔸Crunches
🔹Reverse Crunches
🔸Bicycles

🔹Slider Mountain Climbers
🔸Slider Body Saws
🔹Slider Tucks

Tag your friends to join you for this booty and ab burn! Use #burpeesandbordeaux to share your sweaty selfies with us on social media 

❤ Louise

Recipe of the Week: Cauliflower Pizza

I have tried a couple different recipes and they have either been extremely labor intensive or turned out to be a sloppy mess! I was finally victorious with this recipe and you can switch up the toppings with whatever you like – I happen to be a pepperoni and pineapple girl 🙂
Ingredients
  • 28-32 ounces cauliflower rice (you can also place cauliflower florets in food processor)
  • 1 egg, beaten
  • 4 ounces chèvre goat cheese
  • 2 teaspoons dried oregano
  • 2 tsp garlic powder
  • ½ teaspoon sea salt
  • Optional: 1 tsp pizza Flavor God seasoning

Toppings

  • Whatever you like! We did pizza sauce, fresh mozzarella, pineapple, pepperoni, red onion, red pepper, parmesan, and pepper flakes.
INSTRUCTIONS
  1. Preheat the oven to 400ºF and line a baking sheet with parchment paper.
  2. Steam the cauliflower rice. I typically buy the ones that you can steam directly in the bag. Once cauliflower is cooked, place in a towel and squeeze all of the liquid out.
  3. Place the cauliflower pulp in a mixing bowl and add in the egg, goat cheese, oregano, garlic powder, and sea salt, and pizza seasoning. Mix well.
  4. Once mixed, place the mixture onto the baking sheet. Using your hands, press the mixture until it is spread out evenly with no thin patches, about 1/3 inch high.
  5. Bake for 30 minutes and the top begins to brown.  Then carefully flip the crust over and bake for another ı0 minutes.
  6. Once the crust is ready, add your favorite pizza sauce and toppings and then bake for another ı0 minutes at 400ºF.
  7. Enjoy!

Xo, Pam

Last Minute Valentine Guide!


Tuesday is February 14th – the biggest Hallmark holiday of the year! I truly believe this day was created to boost chocolate and greeting card sales before the Easter holiday approaches. Because let’s be honest – we shouldn’t wait for one day of the year to remind those that we love how special they are! Al and I like to celebrate the holiday by planning a special activity together since our busy schedules sometimes don’t allow for as many things as we like. He will be meeting me in the city for a special night out on Tuesday 🙂 It’s also a great day to plan a night out with the girlfriends for a fun Galentine’s day!

Just in case the holiday has snuck up on you – I have put together a list of my favorite things! You can use this as a guide to grab something special for your best friend, forward the link to your man for some subtle hints, or maybe you want to pick up something for yourself as a reminder of how badass you are! Some of them may not arrive in time for Tuesday – but you can always extend the week of love with an IOU 🙂

Valentine Guide!

Under Armour Tote Bag: You will not catch me without my tote bag these days. Perfect for my commuter life to go from work – to workout- to happy hour. These bag is both stylish and practical and the perfect present for a woman on the go!

Love Your Melon Beanie: These hats have became my favorite since I got my first one just over a year ago. They are perfect for the cold winter months and also support a great cause. They have also extended their line to include shirts, headbands, and blankets!


Victoria’s Secret Velvet Matte Cream Lip Stain: So while everyone has been stockpiling their Kylie Lip Kits – I found love in my VS Matte Lip Stain. I’ve been rocking the Adored color for both day and night and it doesn’t smudge as you dance the night away.

Shades Club: I first heard about Shades Club when they launched their Kickstarter over a year ago. I loved the idea and I was one of the first people to sign up! It was a great way to expand my sunglass collection while trying styles I probably wouldn’t have ever thought to buy. I also have gifted a few pairs to Al and he loves them just as much! You can sign up for 1 month or a whole year!


Eating Evolved: If you want to include chocolate – make it one she won’t feel guilty about. Eating Evolved cups is my go-to treat and the best part is that they are paleo, vegan, dairy free, and refined sugar free.

Personalized Wine Glasses: I love wine as much as I love customized wine glasses. I have ordered a ton of glasses from Alissa’s Etsy shop including my customized B&B glasses!

Gym Equipment: I love to have equipment at home so I can get in a workout anytime! My home gym requirements include a TRX, jump rope, sliders, mini bands, and more!

Other ideas include workout gear, dry shampoo, nail polish, wine, wine stoppers, nail polish, and last but not least a special home cooked meal ❤

Feel free to share any of your ideas! I’d love to hear them!

Happy Valentine’s Day! I love each and every one of you!

Xo, Pam

 

 

Recipe of the Week: Apple Nachos

I make this recipe on a weekly basis because it’s quick, easy, and DELICIOUS.

Step One: Thinly slice your apple.

Step Two: Warm up a tablespoon (or two!) of peanut butter or cashew butter. Pour over top.

Step Three: Unlimited options. Top with mini chocolate chips, a crumbled chocolate bar (like I did here with Eating Evolved), or add some crushed peanuts!

Step Four: ENJOY!!!! 🙂

Xo, Pam

 

 

Fitness Friday: 3 Reasons You Can’t Out-Exercise a Bad Diet

image1Back in high school and college, I could eat whatever I wanted and stay a size 4. I was an athlete and my metabolism was on fire. After lacrosse practice, I would hit the dining hall- hard. After hours of running, drills, and strength training, my body needed to be refueled. I was in college and could get away with it; but since then lifestyle has changed and no longer am I working out at that intensity. As you age, your body changes just as your exercise routines will evolve. Reality check: even with working out daily, maybe twice a day, you can’t change your body composition if you’re indulging in ice cream and trying to counteract it with SoulCycle. I’m a strong believer that abs are made in the kitchen and unfortunately, all the cardio in the world won’t be able to help if you’re maintaining an unhealthy diet.

1. You are not a professional athlete
Now you’re a regular person who enjoys exercise and still a bad ass athlete – which is totally fine! Exercising isn’t a full-time job for most of us and our days aren’t spent training. Finding a balance between workout routines and eating can be hard. It’s difficult to justify regular take out meals simply because you are going to CrossFit in the morning. #WOD. But be realistic about the calories you’re expending in a workout v. how many calories you are consuming. Just because you worked out doesn’t necessarily mean it should be rewarded with food. Instead, choose to prepare home-cooked, lean meals and save that penne alla vodka as your post-race celebration meal. Don’t get me wrong, special indulgent meals are fine once in awhile; but don’t try to justify it with an intense sweat session you may have had earlier in the day.

2. Not eating enough means you won’t have energy to exercise
Not all diets are healthy- be careful with low-calorie and low-carb diets especially if you are hitting the gym hard. Your body needs to be fueled properly in order to sustain yourself throughout that lifting session or cycling class. Restricting your eating can leave your body searching for a source of energy to complete your workout. Unfortunately, restrictive eating plans often only leave your lean muscle mass as a source of energy. There are essential fats and certain nutrients your body may be missing, and as a result it could inhibit your body’s ability to build lean body mass. Make sure to eat prior to exercise to help your body perform at its best; this is also important to avoid feeling dizzy or having your blood sugar drop too low.

3. Calories in v. Calories out
Simple, right? We gain weight due to a lack of physical activity in combination with overeating. So fix it by eating less and exercise more. Yes… but no. All calories are not created equal- fried zucchini is not the same as spiralized zucchini noodles (yum!) The same way broccoli and cupcake calories are not the same. Foods contain different nutrients which cause various physiological effects within your body; what you eat can signal your body’s hormones to burn fat, boost metabolism, build muscle, OR it could create the opposite effects. If your nutrition is sub-par, you can keeping exercise all you want but still struggle to lose weight.

Bottom line: Make sure you are being honest with yourself when it comes to your nutrition. Honest about what you’re eating and being realistic about how that balances out with your exercise routine. Making good choices without restricting yourself will allow you to make lasting nutritional changes.

Happy snacking!
Louise

B&B Favorite Super Bowl Recipes

It’s that time of year – SUPER BOWL WEEKEND! I love this weekend because there are always races, fun events, and the best of all – parties with your friends! This weekend would be more fun if the Baltimore Ravens had successfully made it to the post season – but we are left with the Falcons and Patriots instead.

I wanted to share with all of you some of my favorite recipes to take to a party! There is something here for everyone – my favorite are the Buffalo Cauliflower Bites!

Maple Balsamic Brussels Sprouts

 Prep Time: 5 minutes

 Ingredients:

  • 2 cups Brussels sprouts
  • 1 tbs grape seed oil
  • 2 tbs maple syrup
  • 1 tbs minced shallots
  • 2 tbs slivered almonds
  • 2 tbs balsamic vinegar

 Cut off the ends of the brussels sprouts and cut in half lengthwise. Steam brussels sprouts for 5-8 minutes (until tender). Toss brussels sprouts in a pan with oil, shallots and almonds. Add balsamic vinegar 4 minutes in. Sauté brussels sprouts on medium heat for 5-6 minutes. Add in syrup right after removing the pan from heat. Enjoy!

 

Buffalo Cauliflower Bites

Prep Time: 10 minutes

Ingredients:

  • 1 head of cauliflower
  • ½ cup brown rice flour (whole wheat would work also)
  • ½ cup water
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp sea salt
  • ½ tsp black pepper
  • ½ tbs coconut oil
  • 2/3 cup hot sauce

Directions:

Preheat oven to 450*. Cut head of cauliflower into bite size pieces. Whisk flour and water together with the spices. Coat cauliflower evenly by placing into a bag or a sealed container and shake. Bake on greased sheet for 15 minutes.

While the cauliflower is baking, heat up oil and hot sauce in a pot. Re-coat cauliflower evenly with the hot sauce/oil combo and place back into the oven for another 20 minutes, or your preferred doneness. Enjoy! They are delicious when dipped in a hummus or greek yogurt dip.

 

Orange Chicken Spicy Skewers

Prep Time 10 minutes

Cook Time 10 minutes

  • 1 Orange
  • 1 lb Chicken Breasts
  • 1/4 tsp Cayenne Pepper
  • 1/4 tsp Black Pepper
  • 1/4 tsp Salt
  • 1/2 tsp Cumin
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tbsp Low Sodium Soy Sauce

Soak wooden skewers in water for at least 20 minutes. Slice orange into 16 bite size pieces. Cut up the chicken into 1 inch cubes. Alternate adding the orange and chicken on to the skewers. In a bowl, combine the rest of the ingredients. Brush kabobs with the mixture until each piece of chicken is coated. Place on a pre-heated grill on each side for about 5-8 minutes or until chicken is no longer pink.

 

Flourless Black Bean Brownies  (Original from SkinnyTaste)

Prep Time: 10 minutes

Ingredients:

  • 1 (14 oz) canned low-sodium black beans, rinsed and drained
  • 2 large eggs
  • ½ cup unsweetened cocoa powder
  • ½ cup coconut sugar
  • ½ teaspoon oil
  • 1 tablespoon unsweetened almond milk
  • 1 teaspoon balsamic vinegar
  • ½ teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon of freshly ground coffee or instant coffee
  • 2/3 cup of carob chips, divided (or semisweet chocolate chips)

Directions:

Preheat the oven to 350*. Spray a 9×9 pan with baking spray.Blend the beans, eggs, cocoa powder, coconut sugar, oil, almond milk, balsamic vinegar, baking soda, baking powder, and coffee in the blender until smooth (you need to use a blender or food processor, beaters do not work).

Fold in ½ of the chips.Pour the brownie batter into the prepared pan. Sprinkle the remaining chips evenly over the top of the brownies.Bake the brownies about 30-32 minutes. Allow them to cool before slicing into squares.

 

Xo, Pam

Workout Wednesday: Total Body Power Circuit

Happy February! All month long we want to challenge you to be the best version of yourself. This is not a typical challenge for you to keep your resolutions, but a challenge to be the best version of you; to have fun with your friends or to try new things. We are kicking it off with today’s #WorkoutWednesday by challenging you to invite your friends to come workout with you. I put together this circuit for my Panther Power class that you can do at home or at the gym. Grab your friends and get moving!

Power Circuit

All you will need are some dumbbells, a step, and a resistance loop! I included some extra equipment for your circuit if you want to kick it up a notch 🙂

Perform each exercise for 1 minute each (10 minutes total). Keep a running clock as you switch from station to station. Repeat 2-3x!img_4970

1. Hammer Curl + Shoulder Press
Grab a pair of dumbbells then keeping your palms facing each other, bend at the elbow to curl the weights then press up and together over head. Lower back to your shoulders then down back by your side.

2. Mountain Climbers
Start in a high plank position (shoulders over hands, core tight) then pick one leg up and bring your knee to your chest. Step back out and switch sides. Add a little more speed or a hop to increase the intensity.

3. Squats
Start standing with feet shoulder width apart. Bend at the hips then knees while keeping your weight in your heels making sure your knees stay behind your toes. Press back up through your heels to standing. Get an extra challenge by holding a kettlebell or weights.

4. Bent Over Row + Tricep Kickback
Start standing with feet hip-width apart with weights in hand; bend slightly at the knees then hinge forward at the hips making sure your back is flat and core is tight (like a plank). Palms face each other as you squeeze your shoulder blades together pulling the weights up, pause in that top position then extend your elbows fully to work the triceps. Bend the elbows then lower the weight to return to start position.

5. Wall Sit
Back against the wall with your feet out in front of you. Slide down on the wall so it looks like you are sitting in a chair (hips and knees at 90*). Keep the knees over the ankle, press your hips back into the wall, and hold.

6. Plank
Forearms flat on the ground, shoulders over elbows, toes on the ground. Hips come up while core is braced, quads and glutes are tight and you are looking ahead on the ground. Hold it strong! Extra challenge: Try a high plank on a BOSU ball!

7. Reverse Lunges
Start standing with feet together, take a big step back with one leg then find your balance. Keeping your weight in the heel of your front foot, bend both knees then press up through that heel and step back together. Alternate sides! For an added challenge, hold a pair of dumbbells!

8. Step Ups
Find a step or plyo box then keep those feet moving! Try step ups with a knee drive, fast feet like you’re running stairs, box jumps, etc.

9. Russian Twists
On the floor, start in a V-sit with knees bent leaning back slightly and brace your core. Holding a weight or medicine ball in your hands, twist side to side reaching the weight to the ground. For an extra challenge, pick your feet up off the ground!

10. Side Steps
For this one you will need a resistance loop (aka booty band) around your ankles. Start in an athletic stance with knees and hips slightly bent. Step to the side making sure to stabilize that lead leg then step your second foot over making sure there is tension on the band. For extra tension, bring the band up over your knees.

Let’s kick off February with a bang! Share with us when you finish your workout on Facebook or Instagram @burpeesandbordeaux 🙂

❤ Louise