My Inbox is Overloaded with 2018 Best Body SPAM

As we end 2017, I’m already seeing my inbox overloaded with emails claiming how to get the body you’ve always wanted in 2018. Now – I could go on a 20 minute tangent on how this feeds into what I believe is the #1 insecurity women have but I’ll save it. Instead, I want to share with you an interview I did with a reporter over at Healthline earlier this month. While the title makes it seem about barre instructor jobs (which I’m still surprised was one of the fasting growing jobs in 2017) – we have a deeper conversation on the marketing the fitness industry uses to pry on insecurities, the real secret to achieving overall fitness (#balance wasn’t trending in 2017 without reason), and once again why “long, lean muscles” are a misnomer and all muscle is lean.

I’ve included a couple excerpts below but click HERE for the full article ๐Ÿ™‚

โ€œThe way weโ€™re ending 2017, with everything going on in the news, making the push toward women having a voice and standing up for themselves, and an ongoing body positive movement, youโ€™d think that women would stop focusing on what weโ€™re looking like and more on the health factors,โ€ she said.

โ€œTo achieve overall fitness, there has to be a balance of strength training, cardio, proper nutrition, mobility, and sleep,โ€ Geisel said. โ€œThose five things are going to make you the healthiest overall โ€” and probably give you that look youโ€™re trying to achieve.โ€

Xo, Pam

PS If you are looking for more on that “long, lean muscles”……here is an article that was specifically towards that!

On the 12th Day of #Fitmas, B&B Gave to Me…

Merry Christmas Eve โค๏ธโœจ

We’ve made it to our Twelfth Day of Fitmas! You have all been so amazing and supportive all year and we truly appreciate you- which is why we decided to give back to you guys with our Fitmas giveaways! It’s our end of the year thank you for being you. We love our B&B family!

Like we’ve been saying, we have a BIG prize to give away for one lucky person who completed all the challenges!!

Today we are opening our GRAND PRIZE GIVEAWAY for you over on our Instagram page! Head on over @burpeesandbordeaux and you can win a private training session with us!! ๐ŸŽ‰ 60 minutes of sweat and hard work for you and a friend! And afterwards we can 100% hit up some brunch! The only catch is you must be local to NYC/Long Island or willing to come to us. Entrants must be 18 or older. Make sure you are subscribed to our blog to get all the fun 2018 has in store for us delivered right to your inbox. Be sure to check us out on Instagram @burpeesandbordeaux ๐Ÿ˜˜

Wishing you a Merry Christmas ๐ŸŽ„ and a Happy New Year!

Xo, Louise & Pam

On the 10th Day of #Fitmas, B&B Gave to Me…

Our 12 Days of Fitmas is going strong! With workouts, challenges, and giveaways, there’s fun for everyone. Be sure to share with us when you’ve completed your workout or challenge using #BandBHolidayChallenge ๐Ÿ˜Š Everyone has been doing amazing so far! We see you guys out there hustling between work and workouts and holiday shopping and parties ๐Ÿ’ช

Remember we have a BIG prize to give away for those that complete the challenges! So be sure to tag us on Instagram.

Today’s Fitmas Challenge is our Winter Blast Workout โ„๏ธ This truly is the 12 Sweaty Minutes of Christmas!

โžก๏ธ Work up and down the list doing each exercise for 30 seconds each! Rest as needed, but try and keep that pace up to really challenge yourself. We know how many Christmas cookies youโ€™ve been eating…

  • Jump Squats
  • Plank Jacks
  • Spaghetti & Meatballs
  • Mountain Climbers
  • Reverse Lunges
  • Push-ups
  • Inchworms
  • Squats
  • Triceps Dips
  • Hi-Lo Planks
  • Wall Sit
  • Forearm Plank

โฌ†๏ธโฌ‡๏ธ

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 8th Day of #Fitmas, B&B Gave to Me…

Our 12 Days of Fitmas is going strong! With workouts, challenges, and giveaways, there’s fun for everyone. Be sure to share with us when you’ve completed your workout or challenge using #BandBHolidayChallenge ๐Ÿ˜Š Everyone has been doing amazing so far! We see you guys out there hustling between work and workouts and holiday shopping and parties ๐Ÿ’ช

Don’t forget, we have a BIG prize to give away for those that complete all the challenges!!

Today we have a Charity Challenge for you! We want to spread holiday cheer to our loved ones by mailing a handwritten holiday card. Send it to your grandparents, your mom, or even someone you haven’t seen in a long time. It will be so special for that person- especially this time of year โค๏ธ

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 7th Day of #Fitmas, B&B Gave to Me…

Our 12 Days of Fitmas is going strong! With workouts, challenges, and giveaways, there’s fun for everyone. Be sure to share with us when you’ve completed your workout or challenge using #BandBHolidayChallenge ๐Ÿ˜Š Everyone has been doing amazing so far! We see you guys out there hustling between work and workouts and holiday shopping and parties ๐Ÿ’ช

Remember we have a BIG prize to give away for those that complete the challenges! So be sure to tag us on Instagram.

Today’s workout is our Run, Run Reindeer Workout! ๐ŸŽ„This running (or walking) workout can be done on a treadmill or outside. We mixed it up by adding in some body weight strength training moves for a total body workout!

โžก๏ธ Here is today’s workout: You have 8 rounds (8 reindeer), complete each round then move onto the next!

1. Run/walk 0.5 miles

2. 20 Squats + 20 calf raises

3. 15 Push-ups + 10 R/L walking lunges

4. Run/walk 0.5 miles

5. 10 Burpees + 10 R/L side lunges

6. 20 R/L Step Ups

7. Run/walk 0.5 miles

8. 1 min plank

Bonus! Rudolph Round!

Run/walk an additional 0.5 mile for an even 2.0 ๐Ÿ˜Š

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 6th Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge ๐Ÿ˜Š

If you’re just joining us – don’t sweat it! We have a BIG prize to give away for those that complete all the challenges!!

Today we have a special GIVEAWAY for you over on our Instagram page! Head on over @burpeesandbordeaux and you can win a healthy snack pack with some of our favorite treats!! ๐ŸŽ‰โค๏ธ

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 4th Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge ๐Ÿ˜Š Everyone has been doing amazing so far! We see you guys out there hustling between work and workouts and holiday shopping and parties ๐Ÿ’ช

Remember we have a BIG prize to give away for those that complete the challenges! So be sure to tag us on Instagram.

Today’s workout is our Festive Floor Routine ๐ŸŽ„These 5 moves will work your core from all angles without ever getting up! All you need is a mat.

โžก๏ธ Perform 15 reps of each exercise (right and left counts as one!) and do 3 rounds!

Here are your moves for today’s workout:

1. Spaghetti & Meatballs– lay on your back with arms and legs stretched straight out. Pull your belly button in tight to engage your abs then bring yourself up into a ball holding your knees to your chest. Slowly release back into the “spaghetti position” without touching your feet to the ground.

2. 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. That’s one rep!

3. Side Plank Dipsโ€“ lay on your side with elbow on the ground and shoulder over your elbow. Keep your hips stacked and bring your top foot in front of the bottom. Press into our elbow and feet to lift your hips straight up (keep that belly button pulled in) then lower to the ground. Repeat on the same side then switch to the other. Modify by bending the bottom leg and lifting from knee and elbow.

4. Heel Taps– lay on your back with knees bent, engage your abdominal muscles then lift your feet up while keeping those knees bent. Abs tight, hinge at the hips to lower your feet back down without letting your lower back arch up.

5. Bridge Marches– Lay on your back with your knees bent and feet flat. Press your heels down into the floor, squeeze your glutes, and lift your hips. Keeping your glutes engaged and hips up, lift one foot up then lower it back down and lift the other side. Maintain that bridge position and complete your reps!

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 3rd Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge ๐Ÿ˜Š

If you’re just joining us – don’t sweat it! We have a BIG prize to give away for those that complete all the challenges!!

Today we have a special GIVEAWAY for you over on our Instagram page! Head on over @burpeesandbordeaux and you can win one of our awesome workout tanks ๐ŸŽ‰โค๏ธ

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 2nd Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge ๐Ÿ˜Š

If you didn’t do your Day 1 workout – don’t sweat it – just add it in today. We have a BIG prize to give away for those that complete all the challenges!!

Today we have a Charity Challenge for you! We want to spread holiday cheer in our neighborhoods and we are asking you to donate to the charity of your choice. Whether you donate a toy for a child in need, make a donation to the Salvation Army outside the supermarket, or give a little time volunteering in your community- your donation will make a difference โค๏ธ

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 1st Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge ๐Ÿ˜Š

If you’ve already done your workout today – don’t sweat it – just add it in tomorrow. We have a BIG prize to give away for those that complete the challenges.

Today we have an awesome kettlebell workout that you can do at the gym or in your living room. Here’s your moves for today’s workout:

  • 15 KB Swings– Grasp the KB with both hands with your palms facing your body. Pull your shoulders down and back and engage your core before starting the exercise. Lift the KB and allow it to swing between your legs while keeping your back flat and your knees slightly bent. Drive your hips forward, squeezing your glutes and core, and allow the KB to swing out in front of you. Your arms should be unlocked and the KB is being lifted from the momentum of the swing – NOT your upper body. Allow it to swing back through your legs by hanging back into your hips. IT IS ALL ABOUT YOUR HIPS – IT IS NOT A SQUAT.
  • 15 KB Single Arm Shoulder Presses– ย Stand with your core tight and your knees soft. Press the KB overhead while rotating your hand so your arm finishes in a straight line, fingers facing forward.
  • 15 KB Bent Over Rows– Either place your hand on an elevated surface or balance your forearm on your thigh. Make sure your shoulders are level and your core is engaged as your squeeze your back muscle and pull the KB up. Pause before your return to the starting position.
  • 20 KB Goblet Squats– Hold the horns of the kettle bell as you stand with your feet hip distance apart. Iniate the movement by driving your hips back and down while keeping your knees out and the weight in your heels. Keep your back straight, chest up, and core engaged. At the bottom, pause then drive up while squeezing your glutes.

x3 Rounds!

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam