Come one, come all! Here’s your chance to RSVP for Bootcamp!

B&B is back for another heart pounding, glute burning, sweaty workout class! Our friends at lululemon Roosevelt Field will be hosting us for our February Bootcamp and we can’t wait to sweat with you on Saturday, February 10!

Follow the link below to reserve your spot! The event is free but limited to 25 participants so grab your friends and get your tickets 🎉

Get your B&B February Bootcamp tickets here!

Xo, Louise & Pam

Louise’s Fave [Healthy] Foods at Trader Joe’s

Trader Joe’s is known for their specialty items, fairly priced organic selection, and the blacktop nightmare they call a parking lot. Literally every store has a terrible parking situation… it’s almost comical… almost. But it’s worth the car shuffle game once you get in the door. There are a few items I always find myself coming back to… like cookie butter. But seriously, we are trying to keep it healthy. Whether it’s a part of my weekly meal prep or a staple in my kitchen, a few things always pop into my cart. These are my favorite grocery staples when I go shopping at Trader Joe’s.

Acai Puree Packets

These are a must for the smoothie bowl lover! Perfectly portioned, these packets are packed with pureed acai berry which is rich in antioxidants. I take one to mix in my smoothies post-run. Want my favorite recipe? It also adds peanut butter and blueberries for a delicious treat- find it right here!

Almond Butter

Whether you are into creamy or crunchy, TJ has one for you. Especially when some sweet treat recipes call for several tablespoons, you can’t beat the price! I love to mix this in with my overnight oats or add a spoonful to my smoothie bowl.

Mini Avocados

Do you ever only need half an avocado? Or you don’t have a roommate to share it with? Maybe I’m the only one who doesn’t eat the whole thing? At least I know it’s weird. I hate when they turn brown 12 seconds after you slice it! These mini guys come in a pack of 5 so you can scoop it onto your toast, slice it on top of taco salad, and not worry about wasting any creamy goodness.

Cruciferous Crunch

Kale, red cabbage, green cabbage, and Brussels sprouts. Basically this one is a slaw minus the dressing. I love to use this as a base for my salads- satisfies that crunch and goes nicely with all the mix-ins.

Quinoa Bread

Rewind about 3 years, where one of my clients kept writing this in his weight loss journal. I had no idea what he was talking about until I was gifted a loaf. ❤ You guys, this whole grain bread is packed with protein and comes in at about 110 calories for 2 slices. Smash some mini avocados on top with Everything But the Bagel Seasoning and you have an awesome breakfast!

Everything But the Bagel Seasoning

For someone who loves everything bagels, even the name is low carb. Maybe I sound like the old woman in the hot sauce commercials, but “I put that sh*t on everything!” My top two go-to’s for EBTBS are both for breakfast. Season some avocado toast with this and add some red pepper flakes for some kick! Or if you’re making little egg muffins, sprinkle some on top before you put them in the oven.

Chicken Sausage

From breakfast style to Italian seasoning, this leaner choice for sausage is delish. And the price can’t be beat compared to other grocery chains. Try the Italian style or garlic & herbs with a tomato sauce, spinach and pasta. Serve the chicken apple sausage at breakfast time for some protein to start your day!

What are you favorites? What do I have to try?! Share in the comments below!

❤ Louise

Class Review: SLT Roslyn

Strengthen. Lengthen. Tone.

SLT is a pilates based class which works to strengthen your whole body. This low impact workout uses a pilates reformer for all of the moves including planks, lunges, and upper body work. Even if you’ve never used one, you would recognize this large machine with the sliding carriage rigged up with bars, straps, and tension springs. Because it is a pilates-based class, the foundation of these movements comes from core strength. Even as you’re working upper body muscles, your abdominal muscles are engaged. The same occurs standing in a lunge position where your balance and coordination are also being tested. The great thing about utilizing a reformer is the benefit you get from the pulleys and spring system which creates more resistance (compared to just your body weight) as you move through a full range of motion.


This was my first experience taking an SLT class, let alone using a pilates reformer. More than anything, I was intrigued about how this machine works. Our friend Dianna, aka @falztasic, led myself, some of our lululemon RF crew, and new friends through a 50 minute class. I was happy to know I wasn’t the only newbie to SLT and there were also a few veterans in class that I could follow, as well. With my sticky socks on my feet, I was ready to go.

We started the warm-up with some plank work which consisted of planking, pikes, and body saws. The class moved through the whole right side of the body including legs, glutes, and abs. Each movement is slow and controlled as you focus on the push and pull from the machine. The emphasis was definitely on the quality of each movement, not the quantity of exercises. Dianna was fabulous and made sure everyone was maintaining proper form- especially us newbies! We transitioned into some upper body strengthening, including shoulder and chest moves, before sliding over to the left side. Every part of me was getting a challenging workout, including my brain, as I learned how to adjust my machine and move my body to each count. The SLT class transitioned smoothly from each muscle group, but never as quickly as you would want #FeelTheBurn. Our class finished with some strict core moves at the end that really just finished my abs off.


Ready for my honest opinion? About two minutes into our class I thought my abs were just gonna pop off. But would I take this class again? Hell yeah! We were constantly moving for the whole class and performing each movement long enough that it definitely took you out of your comfort zone. As with any new exercise routine, practice, through repetition, will not only help you grow stronger, but become more confident in what you are doing.

Do any of you guys go to SLT regularly? Or any pilates reformer class? I need to know if my abs will ever stop hurting 😜

❤ Louise

NYC Half Training Week 1

1 week down and 9 to go. I busted out of my running rut by kicking off my half marathon training on Monday. As you guys know – the end of last year was extremely difficult with unexpected surgery and the loss of loved ones. I was already struggling after the heartbreak the Chicago streets served me during the marathon so I already didn’t have any interest in running. Those things coupled together meant that I didn’t really exercise the month of December. However – every setback is an opportunity for a comeback. I’ll be checking in here every week to share my journey as I get back into my running self.

Here is my week of workouts!

Monday: 4 easy miles + core strengthening. I left my Garmin at home and headed out on a 4 miler through Central Park. It started to snow so the park was empty and serene. When I got home I ran through my basic core/glute exercises including bridges, planks, clamshells, etc.

Tuesday: Full body ST at Exceed Physical Culture. I really enjoy their classes because it’s a combo of kettlebells, TRX, rowers, etc.

Wednesday: Cat Hill Repeats. They’re back. I haven’t done this workout in a really long time and I knew it was going to be rough. Today I had a 1 mile warmup – 5 400m repeats with a 400m recovery – and a 1 mile cool down. My splits were 2:02, 2:08, 2:06, 2:08, 2:03. A total of 4.75 miles in 44:30. I also went to check out the local gym! I haven’t belonged to a gym in years but this one is less than 2 minutes from my home and I’m very excited. I did a quick 2000m row and back/core exercises.

Thursday: Full body ST at Exceed Physical Culture + Y7 Yoga

Friday: Rest day!

Saturday: Blue Point Brewery 10 Miler! This is my second time running this race and the experiences were opposite – but the race party was equally as amazing (you can check out Louise’s recap here).  Last year I had maintained my running post marathon and I ran one of my faster 10 milers. Yesterday my assignment was to run a consistent, easy 10 miles and I tried to stick to the game plan. Most of my miles were around a 9:20 pace but when a porta potty emergency arose around mile 6 and I picked it up – I ended with a 9:10 average. I was glad when the race was over, a porta potty was found, and the post race celebration began.

Sunday: Y7 Yoga

Total for the Week: 19 miles (4 runs, 2 yoga, 3 ST (2 FB/1 UB)

See you guys next week!!! I’ll be sharing some other parts of my training this week!

Xo, Pam

Race Recap: 2018 10 Mile Run to Blue Point Brewery

My favorite race of the year! B&B kicked off our 2018 racing season with Sayville Running Company’s 10 Mile Run to Blue Point Brewery. Run all the miles, drink all the beer. This race has become my January tradition 4 years running. Every year I pretend that I’m training for it through the holidays, then forget to train for it, and run it anyway because it’s such a good time.

This year was especially important for me because I have declared 2018 to be my comeback year. After cracking myself in half in my Thanksgiving car accident, I was sidelined for too long. At first it was because I physically couldn’t do anything, then it became more of a fear of doing anything. Slowly I’ve been working back up with running and some strength training, but all of my #gainz are lost. Honestly, I’m a little wimpy. But no more, because I have set out to become the strongest version of myself. My goal was to run the whole thing- no walk breaks- just suck it up. I did it and I did it under my time goal!

As I was saying, this is my favorite race but it always has the worst weather. Every year it has either rained on me or been freezing. This year, we had mild weather for the run then the temperatures dropped during the post-race party. No worries though, the beer stayed nice and cold! This race starts by the Blue Point Brewery in Patchogue then winds through the neighborhoods towards the ocean and back to the brewery. The course is a flat loop with a few quick turns. Since I have run this race before, I’ve learned the course and have a few favorite parts. Mile 4 is always a party with a few people handing out water, beers, and shots! It’s a little early in the race for these shenanigans, but that doesn’t stop the party. Just before you reach Mile 7, the course takes a turn that runs right on the Great South Bay. Smile! This is the best photo spot on the course 🙂


The last turn of the race is a right turn and then a straight shot to the finish. Every year I find my boyfriend standing here #CheerSquad, then I bolt to the finish. The post race party is right around the corner (literally!) so it’s time to hustle. Post-race festivities include a huge heated tent with live music, catered food (sandwiches, pasta, bagels, and donuts), and of course, unlimited Blue Point beer! We didn’t have any luck with the raffles this year, but the giveaways were top notch. Last year was the first time they had finisher’s medals and this year’s were also perfect. A 2-in-1 medal and bottle opener- clutch. Another awesome upgrade this year were the women’s fit race shirts! Long sleeve race shirts are also very clutch.

Looking ahead on the race calendar, we are planning to run GLIRC’s new brewery race next month! It’s a Mardi Gras Run to Great South Bay! Registration is still open if you want to come run and party with us 🙂

❤ Louise

Resolutions v. Goals v. Intentions

Happy New Year B&B fam ❤ 2017 was an amazing year filled with adventure, challenges, and lots of laughs. As we look towards the coming year, I’m sure many of you have given some thought to your New Year’s Resolutions. Whether they are related to your health, career, family, or something else, the thought of making changes in 2018 has crossed your mind. It definitely has been on my front burner for a few weeks now as I have shifted myself out of holiday-mode and back into reality. In the past days, however, I read articles and received emails touching on the topics of goal setting, creating intentions, and of course, my New Year’s Resolution. But what do all of these mean? Isn’t writing my resolution on the calendar enough? Maybe for some, but for others all this jargon can become confusing. Let’s break it all down so that we can set ourselves up for a successful 2018!


  1. a firm decision to do or not to do something.
  2. the action of solving a problem, dispute, or contentious matter

Resolutions often begin with, “In 2018 I will (not)…” and finish with a vague goal or action. “In 2018, I will lose weight.” But how? Where does this resolution go from here? A one week diet before you’re back to your old ways? It needs to be taken a little bit deeper than that in order for you to be successful. It all starts with the language we are using; a resolution implies that there is a problem which needs a solution. Resolutions are limiting in that they only allow you to go so far. As soon as you’ve broken your new vow, it seems as though you’ve already failed. You haven’t. But this is why resolutions often don’t last beyond January. Our resolutions are not followed up with a game plan or even a short term plan to change our actions. To resolve these problems, it’s going to take much more than a statement. The challenging piece of this puzzle is how to implement these changes into your life- this is where goal setting can help.


  1. the object of a person’s ambition or effort; an aim or desired result.

Starting the new year with a resolution can be a stepping stone to the ultimate goal. Unless there is true resolve for the resolution, it’s important to understand that it is a process which takes time. Unfortunately, we lose patience and may throw in the towel too soon. Goals, while moving us toward what we say we want, can take us out of the moment and create a feeling that what we have isn’t enough. The ultimate goal seems far away even if we continue to chip away at it. Goal setting should be broken down into both long-term (the ultimate goal) and short-term (small milestones) goals. Short-term goals are crucial for staying on track when the end seems far away; otherwise we may feel discouraged by our stepping stones of progress. While goal setting is critical for success, your mindset is just as much a factor. Forming positive habits goes hand in hand with having a positive mindset.


  1. a thing intended; an aim or plan.

A somewhat different approach to traditional resolutions is taking the emphasis off of what the ultimate goal may be and switching it onto your attitude during each step of the way. Being intentional allows you to focus on how you want to be in the moment. This mindset is independent of how you gauge the success of said goal. Allowing intentions to guide your moment to moment focus, means you are living your values and what matters most to you. Intentions are easy because they don’t tie us to an outcome. Intentions simply ask that we go through our day, hour-by-hour, being as mindful, conscious, aware and awake as we are able to be in that moment. Be present. Be loving. Be focused. Be adventurous. Be fearless. Be creative. Put simply- set your intention now and remember it everyday when you wake up then again as you fall asleep. Setting an intention will help change your mindset throughout the day or your attitude towards certain activities. Instead of focusing on the challenges or the path you must take, a positive intention will help keep you in that positive mindset. Focusing on your intentions does not mean you are giving up on your goals, but by partnering goals with intentions you have the opportunity to enjoy the journey as much as the destination.

Share your resolutions, goals, and intentions in the comments below!

In 2018, I will/ I can/ I am…

❤ Louise