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

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

The Pants You Need in Your Collection

lululemon Fast & Free. Run Tested. HIIT Approved. When lululemon asked us to Product Test their new crop- we said absolutely! Little did I know I would fall in love. When I put them on I loved the higher waist band that held me in but the light feeling thru the legs – it was if I was naked. Now came the test. The first run I did in them was a cold and windy 9 miler in Long Beach. I loved the way I felt secure during the run but I had one complaint – my Spi Belt slipped all over the place. Little did I realize lulu had built a pant that I would no longer need a belt!

First Test Run!

I have tried wearing crops with pockets for my phone before but I always found them distracting. The next run I went on I decided to test the pocket. It was amazing! I didn’t even realize my phone was there – it was easily accessible for a beautiful boardwalk pic and I didn’t need a belt. There are also built in pockets along the waistband for gel packs/keys/chapstick.


The true test was the Shape Half Marathoh which was the first race. (Louise actually broke the “nothing new on race day” rule and wore her pair for the first time!). I carried my phone in the leg pocket, 2 gel packs in the outside waistband pocket, and my chapstick in the center back pocket. The gels were easily accessible yet secure and my crops didn’t budge! The ones sold out quick so I constantly checked my local lulu until they got in a second pair that I immediately purchased.

These pants come in a crop and full length style and are a MUST HAVE for your running collection. I have ran miles and miles in training runs, 2 half marathons, and a 10 miler in them over the past couple months! RUN over to your local lululemon and try them on for yourself – I guarantee you’ll fall in love.

Also a special thank you to lululemon RF for gifting 7 lucky ladies a pair at our anniversary party – we love seeing you guys sweating it out in them.

Xo Pam

Cardio or Strength Training: Which Comes First?

Starting an exercise program can be challenging and bring about a lot of questions. The internet provides a ton of information, some of which may be conflicting and lead to more questions. When starting an exercise program, many of my clients ask me if the order of their workout matters; meaning should you be performing cardio exercise (running, biking, swimming etc.) first or be starting with strength training exercises.

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Cardio then strength or strength then cardio?
Science says either way is fine!

Plenty of research has been done in this area, and while some online resources may tell you to do one before the other (maybe to maximize your calorie burn), the truth is it doesn’t matter. I always recommend that my clients start with whichever form of exercise they find to be most challenging because your body hasn’t used any of its energy stores yet. If running is going to be the hardest part of the workout, start there and finish with your strength training routine. Maybe you are trying to incorporate more resistance exercise into your weekly schedule, so starting there will make sure you complete it.

Ultimately, it comes down to what your goals are and how you want to structure your workout. If you are training for a race, then aerobic exercise will take priority. If the strength training circuit at the gym is your new challenge, start with a warm-up then focus on completing that circuit before riding the bike. This will allow your body to have the energy it needs for your main target. Take note that any sort of skilled lifts or long training runs should be done on their own days; trying to perform barbell snatches after a 30 minute run may not be the best plan.

It is also important that you are getting enough of both types of exercise each week! Below are the recommended exercise guidelines from the American College of Sports Medicine:

Cardiorespiratory Exercise

  • Adults should get at least 150 minutes of moderate-intensity exercise per week.
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
  • People unable to meet these minimums can still benefit from some activity.

Strength Training Exercise

  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Two to four sets of each exercise will help adults improve strength and power.
  • Adults should wait at least 48 hours between resistance training sessions of the same muscle group.

The full list of Physical Activity Guidelines can be found here! Including flexibility and neuromuscular activity guidelines.

The most important piece to this puzzle is to remember why you started- stay focused on your goals and trust the process. Have an exercise question? Ask us in the comments below or email us at burpeesandbordeaux@gmail.com 🙂

❤ Louise

Race day goals that have nothing to do with time!

Along with spring comes the warmer temps which means that race season is officially upon us. If you’ve been following along – you know three weeks ago Louise and I ran the Shape Half Marathon and last weekend I ran the Broad Street 10 miler. This coming weekend Louise and I take on the Brooklyn Half Marathon which is actually my goal race! When your schedule is packed with races – do NOT try to set a personal record in every race you run – it is going to place too much stress on you physically and mentally. Instead, utilize them to practice different aspects of your race strategy while enjoying the cheer support and water stations!

Here are some ideas of things you can work on when time is not the goal!

  1. Fueling Strategies: While we practice fueling on our long runs, there is a different energy and intensity when it comes to a race setting. Now is a great time to put your fuel plan to the test. Do you have trouble opening your gel packs while running? I often open mine at red lights or street crossings during my training runs. Are you able to properly hydrate at water stops? I’ve found that I absolutely need to carry my water – regardless of what trick I use I always end up getting water up my nose or down the front of me – resulting in too little water actually being consumed. Also, how does that second gel pack feel in your stomach running at an effort level 7 versus the 5 you did in training? GI distress is a runner’s nightmare
  2. Running the Tangents: Probably one of my largest race nemesis – the tangents! A race is measured using the shortest possible route and maximizing the tangents. Obviously it’s not possible to perfectly replicate that on race day because you running with thousands of other individuals. However, you can improve your racing strategy to eliminate as much extra mileage as possible. Regardless of if you running a 10k or a marathon, running an extra half mile is not ideal on race day. The first step to improving this skill is to look at your course ahead of time. If you don’t know what turns are coming up, it’s very difficult to position yourself. During the race, practice keeping yourself in position and learning to adjust to real-time circumstances. This was one of my main goals during the Shape Half and I ran 13.27 versus the 13.54 I ran in the NYC Half in March!
  3. Running the Hills: During a hilly race – your strategy on the uphills can make or break your time. While I often talk about the importance of running on effort levels (thanks to several years of coaching by Jess), I find it is essential for hills. Your effort level should remain on the uphill and the downhill – NOT your PACE. If you try to maintain your pace on the uphill, you are likely going to overexert yourself and burn out. While climbing uphill, your pace is going to slow a little bit but vice versa on the downhill. Once you hit a flat surface – find your stride again. You will end up passing those individuals wearing themselves out on the hills. The best tip to achieving this is to really listen to your body – do not look at your watch.
  4. Negative Splits: Regardless if you are running a race for time, negative splits are always worth it! It’s never easy to pick up the pace those last few miles of a race – so the more you practice at getting comfortable with being uncomfortable the better. Find if a certain song or mantra really lights a fire in you or if you do better with getting absorbed in the crowds. Everyone has a different strategy to help them pick up the pace so figure out what works for you!

These races are also a great opportunity to try a new playlist, test out your race day outfit, or simply to have fun while executing a race plan. That way when your goal race comes around – you feel 100% prepared.

Do you have any races coming up? Share below 🙂

Xo, Pam

How Not to Run a Half Marathon… or any race

Spring race season is in full effect! Today alone I have friends running the Long Island Marathon, Broad Street 10 Miler, and Pittsburgh Marathon. It’s hard to avoid getting swept up in all the excitement of race day and the post-race parties! So since I am sure you’ve already been inspired to sign up for your next half marathon, here are a few rules for race day and how not to run a half marathon… or any race. *Disclaimer: I’ve broken all of my rules*

FullSizeRender (9)1. Nothing New on Race Day

In my opinion, this is the cardinal rule for runners. Your long runs have been weeks of practicing for the big day. What foods you’re going to have that morning, what socks you’ll wear, and what to drink the day before (more on this later). We can divide this into two main rules: No new foods & no new clothes. Let’s address the food; unless you have an iron stomach, sticking to what you know can save you from stomach issues popping up at mile 5. If a bagel with peanut butter is your go-to, you should probably stick with that. This also applies to dinner the night before a race because that new Thai restaurant will still be there for post-race celebrations. #DontRiskIt.

Second are your race day clothes (and everyone who is wearing their race t-shirt is breaking this rule). Something new could rub your skin the wrong way and the last thing you want is to be bleeding from a new sports bra when you’re hoping for a PR. I actually broke this rule last week… (but thankfully I don’t regret it) when I wore my new lululemon Fast & Free crops. This Nulux fabric is probably made of magic, but not only did they feel light and comfortable for all 13.1 miles, these pants have more pockets than you would need #Bonus.

2. Don’t Try to Run with a Hangover

This should be a given… but here’s a little story for you… Last year, Pam convinced me the day before to run the Women’s Half. However, when the Rangers are in the playoffs my priorities shift a little bit and perhaps the words “open bar” should not have been on my agenda. A good rule of thumb is to skip the drinks and opt for water; not just the day before a big race, but a few days leading up to it. Especially with spring races, the weather can get a little warmer than the ideal race temperature so it is key that you keep your body hydrated. You’ll feel much better on race day and your performance will reflect your good life choices.

IMG_57833. Always Have a Race Plan B

“I’m going to go run” might be a bit vague in terms of your plan. Whether you are shooting for a PR or simply looking to complete your first big race, a game plan will help you get there. Last year for Brooklyn, I only had plan A which was to break 2 hours. Unfortunately when I saw that goal time slipping away, I didn’t have a plan B. So I mentally/physically dragged my body the last 3 miles of that race to cross the finish line. Think about your long training runs and your goals, look at the course map/ elevation chart, then decide on a race plan. And a back up plan. For the Women’s Half this year, I decided on my plan based off of my Brooklyn 2017 training so far. I set a goal time for running before needing to walk, then running from one water stop to the next. I also promised myself I would run up both Cat and Harlem Hills on the second lap. You want to create a race plan to help you finish and feel confident. Talk about your plan with your coach or running buddy ahead of time, too!

What are your rules for running a race? Do you adhere to them or regretfully break your own rules? Share with us in the comments below 🙂

Happy Sunday Runday!
Louise

The Shirt You Need to Crush Your Workout…

Happy Anniversary B&B!!

Have you check out our newest shirt launch?! We are currently collecting orders for our new tees and tanks! As requested, we have added men’s t-shirts and ladies’ V-necks. Check out our new women’s cropped workout tank and the classic racerback.

Both Men’s and Women’s styles are $20 each (plus $2.50 if you would like it shipped)!

 

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Get ready to sweat with us this year! Save the Date: Our anniversary workout class will be held at lululemon Roosevelt Field on Saturday, April 29!

***If interested, please either leave your email in the comments below or send us an email directly to burpeesandbordeaux@gmail.com 🙂 ***

Xoxo, Pam & Louise

The Battle Between the Treadmill and Outdoors


It’s been tough the past few weeks – between the snow, wind, and rain who would know that April is here!! But spring is upon us – and with it comes a new training season and a busy race calendar.

While logging miles over the next few months – you will have the option of lacing up and heading outside or gearing up inside to hop on the treadmill. I get asked about the difference between running on a treadmill versus outside on the regular – so today we dive into some science to see exactly what the difference is!

The number one concern is mechanics! Does someone change the way they run? This has been heavily debated for decades and we have seen a shift in data as technology has improved and treadmills have evolved. The most recent research shows very small changes in running mechanics when comparing treadmill running to outdoor running. There is some research that demonstrates a shorter stride length and increased cadence with treadmill running but this is sometimes caused by hovering too close to the console or holding on. If using a treadmill, be sure to use proper form. The mechanical belt of the treadmill does assist with indoor running because it brings the supporting leg back under the body (hip extension) during the support phase while outside you would have to propel yourself forward.

Overall, keep in mind that treadmill running tends to be identical repetitions of the same kinematics while outdoor running involves regular changes in surface, direction, pace, and stride length. Even though no scientifically significant differences present, the experience is not the same.

Is there a difference in the injury risk? This is very interesting because the softer surface of the treadmill results in reduced forces on the muscles and bones – but will also result in a reduction in bone strengthening as compared to outdoor running. This is an important note if you do all of your training runs indoors – and then run a half marathon on the pavement. It is important to note that treadmill and outdoor running both help improve bone strength compared to exercises like the elliptical and bike.

The most important factor when it comes to risk of injury and running whether it be indoors or outdoors is an appropriate strengthen training program. Incorporating a strength training program will help improve your alignment, strengthen your muscles in all three planes of motion (essential!), and help absorb the forces while running.
 Is one harder than the other? At identical speeds, running on the treadmill has a decreased energy cost as compared to outdoor running. This can be attributed to lack of wind resistance, consistent terrain, and the movement of the mechanical belt. When running indoors, the environmental conditions remain the same and there is no wind resistance or changes in terrain that require the body to utilize more energy. You can provide some variety by changing up the incline on the treadmill to increase the metabolic cost of the exercise.

So what should you do if you are training for a race? Training for a race is a lot like studying for an exam – you want to practice what you are going to face on test day! Your race is going to take place out on the road and you need to prepare your body for anything that will arise on race day. This includes inclement weather, fueling plans, pacing strategies, and the physical demands of pounding the pavement.

The weather will always be unpredictable and the only way to be ready is to run in all conditions (that are safe ofcourse- I recommend skipping any lightening or ice!). You not only learn how to mentally prepare but you also learn what clothing is appropriate for the various conditions. There is also something empowering about being out on the road when everyone else is taking cover.

Fuel and hydration plans vary depending on the distance and person but you need to know what works for you. The best way to calculate your needs is my replicating your race day and monitoring the way you feel. Make adjustments. Retest. This is how the best runners master their fuel plans.

The biggest reason why you need to hit the road is for pacing purposes. Pacing is a fundamental skill that is critical for all runners to practice. It’s easy to “set and forget” on the treadmill but you never learn how to listen to your body and evaluate the effort of the pace. We’ve become overly dependent on mph and splits instead of our breathing, stride, and exertion.

And as a bonus, you get a little dose of Vitamin D!

Is there a difference on my endurance between the two? Most people I interact with find running on the treadmill to be mentally exhausting. The treadmill didn’t get its nicknames “dreadmill” and the “human hamster wheel” from nowhere. When you run outside there are typically changes in scenery, changes in direction, and a sense of exploration. You lose that when you take it indoors and complete your workout by running in place. More times than not you end up checking the clock for what feels like 10 minutes but in reality it’s been 30 seconds. If you do have to complete a treadmill workout – I would recommend performing an interval workout or find your favorite tv show to help the time pass!

Cardiovascular endurance will benefit from both indoor and outdoor workouts. Sometimes a treadmill workout is the best option whether it be for convenience, safety, timing, or maybe you like to zone out and that’s okay! You will still reap the countless health benefits from your aerobic workout.
The take home message – if you are training for an outdoor race it is essential that you hit the pavement as part of your training. However, the treadmill can provide great adaptations as well if you are tight on time or it fits your schedule better. If you are running on the treadmill – be sure to not hover over the console and play with changing the incline to give you some additional resistance.  But most importantly – have fun!

Xo, Pam

Running Stores on Long Island

What’s the most important piece of gear for a runner? Shoes! Of course, running shorts, Body Glide, and GPS watches are great to have, but a good pair of running shoes literally supports your body for thousands of steps during each run. My friends and clients frequently ask where they can get a good pair of shoes. The critical element is that you purchase the right pair of shoes for you and your feet.image1-2

Locally, there are a handful of stores on Long Island that specialize in helping you find both running shoes and gear for your active adventures. When finding new shoes, I strongly suggest a simple gait analysis by an in-store professional; they know the difference between under and over-pronation, what shoes are good if you have a heel strike, and which shoes would be good for trail running.

These are some local stores on Long Island that I recommend for my friends!

Runner’s Edge- Farmingdale

Sayville & Smithtown Running Company

Super Runner’s Shop- Huntington

2nd Wind Running Shoes- Setauket-East Setauket

NYC also has many running stores if you live closer to the city! Check out Brooklyn Running Company, JackRabbit Running, ASICS Store, and Super Runner’s Shop also has NYC locations!

Happy Running!
Louise

 

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