Avoiding a Taper Tantrum

Tapering during the last few weeks leading up to a marathon is important for an athlete’s body. During this time your miles are cut down while maintaining a little intensity in order to allow time to rest and recover from weeks of training. After pounding the pavement for hours each week, the body needs to heal and you need to find time to focus and be ready to run on race day. Maybe tapering sounds delightful, but often it brings out the craziness. Here we have a few solutions to calm your nerves in the last weeks before the big race!

  1. Stop checking the weather. We are still 9 days out from the Chicago Marathon and so many things can change before then. If you’re worrying about what to wear, then pick out a second option in case the weather changes again (it will). Take the time to pack your other clothes for pre-race activities and travel days.
  2. Give yourself a fabulous manicure. Whether you do it yourself or get pampered at the salon, it will be a special treat! We got excited and got these awesome Chicago themed nail wraps from Sarah Marie Design Studio.
  3. Create an awesome playlist. If you enjoy listening to music while you run, then begin adding your favorite songs! What is going to get you excited on race day? Favorite songs? New songs on the radio? Add them all! And if you’re like me, you’ll be running for over 4 hours and need plenty of entertainment
  4. Feeling Phantom Pains? Go sit down or use your foam roller. Embrace the fact that you get to rest a little bit more. Know that your body is recovering on a cellular level and it’s okay if you have heavy legs or tired muscles. Know that a little TLC is just what your body needs.
  5. Focus on your positive mantras. One of my clients said it best in a comment on our Facebook page, “You’ve put in the work. So, no need to get all worked up. Trust your training. Speak positive mantras! Tell yourself all the wonderful things you want to be on race day and your actions will follow your words. See yourself crossing that finish line. What you are about to succeed in is an awesome achievement. Enjoy your taper time!!”

 

 

See you at the finish line!
❤ Louise


Workout Wednesday: Last Call for Summer

Fall maybe right around the corner, but it sure feels like summer ☀️Enjoy the nice weather and take your sweat session outside! Here’s your total body Workout Wednesday 💪


1. Squat Jumps- squat down then explode off the ground, land softly back into a squat position 

2. Inchworms- Begin standing, hinge forward placing your hands on the ground. Walk out into a plank, then walk backwards and return to standing 

3. Forward Lunges- take a big step forward, plantingvthe weight in the heel of the front foot. Bend both knees to 90* then drive up through the front foot and step back together 

4. Mountain Climbers- begin in a high plank position with shoulders over hands. Drive one knee up towards your chest then hop back into plank as the other knee drives forward

5. Hi-Lo Plank- begin in a high plank position with shoulders over hands. Lower yourself down to a forearm plank, one arm at a time. Press back up into a high plank 

Share with us on social media when you finish your workout! Tag us @burpeesandbordeaux ❤️

Xo, Louise and Pam

Event Recap: Tone It Up Tour

The fitness world seems to have exploded over the last week with all the fun and excitement of the Tone It Up Tour! TIU is a huge online fitness community and the two co-founders have taken the sweaty fun and brought it on the road. Obviously, we had to go! The first 4 stops of the tour were DC, NYC, Boston, and Philly. Pam attended NYC on Friday evening then we both traveled with our girls to Philadelphia for some meetups on Saturday and the tour on Sunday. Definitely recommend going to a meet up the day before- especially to go hang out in a new city!

Since there are still 11 more cities left in the TIU Tour, we wanted to give you our inside scoop to make sure you have an amazing time just like we did 🙂 Whether you are going GA or VIP, it is going to be so much fun. Just remember, this fitness festival is going to be what you make of it ❤

Step 1: Getting in line. Honestly, the line moved so quickly that it was smooth sailing into the venue. The line will get long though, so don’t wait to arrive until the doors open. We brought cards with us and played a few rounds of “Asshole” to pass the time. Once you get in, you’ll get your swag bag & bracelet then head to the stage and put your yoga mat down so you and your girls have a good spot together.

Step 2: Choose your activities strategically so you don’t have to wait in line. Zeel has massage tables set up for a nice 5 minute back massage 🙂 The line was short so we hopped on it immediately. Keep in mind there is also a braid bar (that line got super long and stayed that way all afternoon) and merchandise for sale. If you want merch then that has to be your first stop because they have a limited supply of sizes/colors of each item.

Step 3: Each tour stop has 3 workouts which are about 25-30 minutes long. Core Power yoga, an ass-kicking by Jillian Michaels, and some booty/core work with K&K. Feel free to skip workouts, branch away from your squad, and do your own thing! We skipped the yoga session and took that opportunity to hit up the photo booths, sample Krave and kombucha, make rose quartz beaded bracelets, and more! Pam and her cranky hamstring didn’t do much of the workouts at the NYC stop and had the best time ever! Partially due to the rose garden and in part due to all the amazing women who were all hanging out!


Step 4: If you have a VIP ticket then the rose garden is going to be a blast! They stamp your arm for meet & greets then call you by groups- aka no crazy line. In the meantime, you get to chill with your friends, drink rose, and hit up the denim bar. You can also come and go from the VIP area back out to the festival and peruse the vendors that are set up.

If you go in just looking for K&K, you’re going to be disappointed. This tour is all about the girls and the TIU Community. It’s the perfect opportunity to connect with girls who may not live in your city or you have only spoken with through Instagram. Because Philly & NYC are so close, there were a bunch of girls we knew and also so many opportunities to make new friends!

PS: Bring snacks! There are food trucks stationed among the vendors, but if you’re ballin’ on a budget, you can bring in food. We brought almonds and protein bars to hold us over after all those workouts 🙂

Who else went to the TIU Tour this past weekend?! We would love to connect with you! Share your favorite part of the festival below ❤ Who is going in the next few weeks? Where? What are you most excited about?!

Xo, Louise & Pam

 

The Longest Run of My Life

Fall marathons = summer training. Long sweaty runs in the August heat. As the days have been getting hotter, the runs just keep getting longer. Both Pam and I have been tackling double digit runs every weekend. As some of you know, the Chicago Marathon will be my first marathon (AHHHHH!!) and a few weekends ago, we joined up with the New York Flyers to log our miles for one of their long training runs.

The NY Flyers running club hosts a long training run called the “3 Bridges Run” which is held twice annually. The first time was August 27, and the next long run is on October 14. This training run winds throughout Manhattan, Brooklyn, and Queens before heading back into the city. For those of you running the NYC Marathon this November, it is great because you hit the Pulaski and 59th Street bridges at the same mile markers during both this run and the marathon. Personally, I found that the best part is that you don’t have to run alone!21083374_1018493478287790_2657366879007573187_o

Honestly, the hardest part of my training so far is that I have been heading out on my long runs alone. A close second is waking up at strange hours of the morning to “beat the heat,” while sacrificing late summer nights with my friends has been pretty tough. Every weekend as I tally up miles, it keeps becoming my longest run ever. While my Garmin is pretty proud of me, that has been my silent success.

Running with the Flyers, however, gave me people to talk to; I ran into old friends and sometimes I just listened to others tell stories while we ran. We talked about what races they were training for, who had done Chicago, New York, Berlin, or never ran a marathon. We were cheered on by the volunteers who graciously gave up their Sunday morning to hand out Gatorade and watch my slather myself in Body Glide. You guys are the real MVPs! And as we continued on, encouraging each other and simply enjoying the mile we were running, I celebrated my longest run ever 🙂

We are 5 weeks out from Chicago, people. Five. Weeks.
❤ Louise