A Quick & Easy Dynamic Warm Up

Raise your hand if you warm up before you run. Every time I ask this question I get less than a 25% response yes. 

We’ve talked about the importance of warming up on B&B before which you can find by clicking here. Today I wanted to share with you a quick and easy routine that I came up with my friend Lauren! 


Do 2-3 rounds and then hit the road running!

  1. Skips
  2. Butt Kicks
  3. Toy Soldiers 
  4. Lateral Lunges
  5. Hip Openers
  6. High Knees 

Try this before your next run and let us know what you think!

Xo, Pam

A Fresh Start towards 26.2 

A few months ago Louise and I excitedly announced we would both be running the Chicago Marathon in the fall of 2017. A couple months later, my hard work and constant training paid off when I finally achieved my goal of going sub 1:50 in a half marathon. I felt strong, fast, and I couldn’t wait to kick of marathon training two weeks later. However, I also had a nagging pain in my lower back that I had been ignoring. It started after I decided I wanted to learn Olympic lifts and I took a class on a Saturday afternoon in April. At first, my back only hurt me during weighted flexion activities and sometimes if I had to move something at work. I was hoping it would go away. Then, post half marathon I took a couple yoga classes and my favorite HIIT class. It was on that Wednesday that I finally admitted to myself that my back was serious and I needed to get it checked out. My back was now extremely painful if I had to sit down or stand up, change positions while sleeping, and worst of all working with my clients. That was also the day my knees gave out with pain when I sneezed and frightened me enough for help.

PRs before breakfast

Since I’m lucky enough to work at the highest ranked hospital for orthopedics – I enlisted the help of my colleagues. The Spine Center does direct access care which means you can do 10 visits or 30 days of PT without a prescription. Since I knew the moment it started and I am fully confident in our PTs differential diagnosis skills – I booked an appointment for 2 days later.
I’ll be honest – I cried during my evaluation. I love to exercise – I do it usually 6 days a week – sometimes 2 or 3 different activities. I love to sweat and feel my heart race. And here I was sitting across from my PT pretty much telling me not to run, lift, or yoga (my 3 favorite activities!). I had a likely disc herniation at my L5-S1 joint and I needed to stop and reset.

Luckily I was traveling for the next two weeks and I was hoping I would be distracted as much as possible. I tried to use this as an opportunity to spend more time hanging out with others. I spent some extra time doing puzzles, going for bike rides, and sleeping!

Biking in Denver

I have been following orders and I am so grateful to say that I am almost completely pain free. I unfortunately haven’t resumed all of my activities like weight lifting, yoga, beach volleyball but I am RUNNING. The others will come. So today I officially kick off my marathon training with a 16 week plan. This is shorter than I like but I am ready to give it my all. I am lucky to have my coach Jess by my side thru all of this to help guide me.

It was extremely difficult to take such a huge step back – I felt like I was falling further and further before training even started. I didn’t feel like I was able to clear my mind or de-stress. I was struggling with food because my body was used to a higher demand. And – I was dealing with feelings of embarrassment. But what I learned is that I need to treat myself with more compassion. That maybe it was time for me to take a step back before diving head first into marathon training. That as much as I have let exercise intertwine with my identity – that it doesn’t define who I am.

So yes – I’ve gained a few pounds, lost a little speed, enjoyed life with girlfriends with a few too many glasses of rosè – but maybe all of that was a reset. Maybe now my head is clearer than it was and maybe now my body is actually more prepared that ever. So I’m sorry I haven’t been around posting workout recaps or training ideas – I’ve been allowing myself to heal. But I’m ready to kick off Day 1 of marathon training towards shattering my goals come October.

Xo, Pam
PS in no way does this mean I won’t try to learn again – but I’ll save it for the winter 😉

Announcement-Run Club Launch

You’ve probably heard by now – but this is something we’ve been working on for a little while now. So help us spread the word!

lululemon RF and Burpees & Bordeaux is excited to announce the launch of its newest collaboration – our Run Club!

The Run Club is open to all fitness levels and ages. We want to share our love and passion for running with the community that surrounds us. Each week will be a new location and a new workout – but the same supportive network to help all of us reach our running goals. Whether you are training for your first 5k or you are an experienced marathoner – come join us on Thursday nights this summer. 

Your Coaches:
Pam- Exercise Physiologist at the Hospital for Special Surgery. 1/2 of Burpees and Bordeaux and rocking the life in Long Beach with her man and cat. Most famous for her protein donuts and chasing the sub 4 marathon. 

Michele- Assistant Manager at lululemon RF. A bad ass mom to 3 boys and a lululemon goddess. Speedy as f%#* and always rocking her luxtreme day or night. 

Run Club Launch:

When- 6/15/17

Where- Long Beach – Neptune Boardwalk 

Time- 6pm

Workout- 2-5 miles 
Any questions just send us a message! We hope to see you soon!

Xo, Pam

Race Recap: Mini 10k 2017

The New York Road Runner’s Mini 10k was the first women’s only race and has been held annually since 1972. The race was originally intended to be a marathon, but it was decided that a “mini marathon” would be better suited. It’s crazy to think that not until the 1970s did women have their own race. It’s even more amazing now that not only does NYRR still host this 10k, but the Women’s Half Marathon each spring!

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This was my first time running the Mini 10k- many of my friends have done this race before (including Pam) and always enjoy it. Naturally I had to join in on the fun. Plus, it was part of girls’ weekend in NYC! Unlike some of the other road races, there is no crazy sign-up rush for this race which had over 8,000 finishers yesterday morning.

NYRR makes packet pick-up so easy for race morning or getting your bib ahead of time at the Run Center. The girl squad met up for race morning and headed to Columbus Circle for the starting line. Even before 8am, it was heating up to be a warm day. Summer is finally starting in New York! The corrals were organized, but separated by flimsy ribbon which ended up breaking and crowding the start. The first mile runs uptown on Central Park West- this part of the race was definitely crowded! I tried to weave through people, but also needed to gauge my speed. 1. It was hot! My body was telling me that I wasn’t going to be setting any records with this warm weather. 2. Don’t try and sprint out of the gate knowing that the steepest hill was coming up in Mile 2.

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So Central Park is no joke when it comes to the hills. There aren’t too many flat parts when you are running the big loop. I was mostly excited to run a race clockwise around the park after completing the Women’s Half which runs counter-clockwise. Those big uphills turn into downhills 🙂 By the 5k mark, I was sweaty and in need of some water. Thankfully there are 4 water/ Gatorade stops along the course. Winding around to the east side, the crowd started to grow with athletic supporters. My 5th mile was my fastest mile- probably due to the excitement from the crowd.

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Heading around the bottom of Central Park, the Mini 10k has the same finish as the New York City Marathon. With 800 meters to go, the hills keep coming and there is a nice uphill finish. I love to take off as soon as the finish line is in sight! Let’s go- you’re almost there! My personal favorite part of the finish line was receiving my medal from one of my friends who was volunteering! She was also at the finish line of the Brooklyn Half- the best cheerleader there is! Finishers also received beautiful carnations and pink post-race bagels.

Maybe the most important piece of all is the post-race party! The Mini 10k after party was held at the bandshell  where they had a huge backdrop for sweet finisher photos, raffle prizes, and a recovery zone- thanks, HSS! It gets better… the race shirt? It’s a lightweight New Balance tank top and is going to be perfect for hot summer runs while we are training for the Chicago Marathon. The whole race was a great experience and the perfect reason to get together with our girlfriends for a Saturday bRUNch.

Did anyone else run yesterday?! What’s your next race this summer?

❤ Louise

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5 Rules for Strength Training

Running, swimming, and biking are all great forms of aerobic exercise. But what about anaerobic exercise? How do you incorporate strength training into your workout regimen or marathon training? As much as we love going out for a long run, strength training is such a critical part of our routines and has helped us become better runners! From body weight exercises to Olympic lifts, we have tried it all! But what is best for someone may not be appropriate for another person.

Let’s take it back to the basics: here are my 5 Simple Rules for Strength Trainingimg_4190

1. Strength training is for everyone. It is so important for your exercise routine because increasing your lean muscle mass helps increase your metabolism a.k.a turning you into a “metabolic machine.” In addition, lifting weights gives you increased bone strength, better posture, and decreased back pain. The same workout routine of a bodybuilder, however,  is not appropriate for everyone; it is specifically formulated with heavy weights and long duration. Make sure your workout is appropriate for you and your goals!

2. Challenge Yourself. Toning and building muscle are the same thing, it’s just the degree to which you stress your muscles. Lots of people want toned muscles, but fear becoming bulky. Rest assured, this is not the case! While men have a greater hormone availability and lean muscle mass, everyone’s muscles can only do one of two things: either get bigger or get smaller. When you lift weights that challenge your muscles, you actually create small tears in the muscle fiber. This is why you may feel sore the next day! Your muscles repair themselves, allowing them to grow stronger and a little bit bigger.

3. Rest for 48 hours in between. You know that soreness you feel the day after lifting? Lifting weights breaks down muscle fibers then they rebuild themselves a little bit stronger. Not everyone needs to have a “shoulder/leg/back day” but it’s important to let your body rest between strength training sessions of the same muscle group. If you are lifting back to back days, then start by dividing your workouts into upper and lower body days followed by rest.

4. Abs are the same as every other muscle group. Meaning that the same way your legs become sore and need rest after a day of squats and leg press, your abdominal muscles are no different. Choose quality ab exercises instead of performing “all of the crunches.” Just like your other muscle groups, make sure they get a break before completing another abdominal workout. Remember that increasing the total lean muscle mass in your body- not just abdominal muscles-  will help you burn more calories throughout the day, shed the layer of fat over your muscles, and achieve the look you want- “toned.”

5. Form is important! This is probably the most important rule of all because you don’t want to end up hurting yourself. Properly executing exercises will help to avoid injury and ensure you get the most out of your workout. When you’re getting to the end of a set, don’t sacrifice your form just to finish out the repetitions. Many people worry about starting a strength training routine because they are unsure of how to lift free weights or use the machines at their gym. Start by doing a little research or join a friend for their workout!

Bottom line: whether your goal is to lose weight, become stronger, or add muscle mass, strength training needs to be a part of your exercise routine.

❤ Louise