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 😉

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

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

Workout Wednesday: March lululemon Bootcamp

Last weekend, we taught an in-store class at lululemon Roosevelt Field 🙂 This total body workout got our hearts pumping, glutes firing, and triceps burning. What are we training for? Life. In case you missed it or want to do it again, here you go!IMG_5318

There are two exercises in every round followed by 30 seconds of rest. Perform both exercises for 30 seconds each then rest for 30 seconds. Repeat each round 3 times before moving on to the next round. Get your timers ready…

Round 1
Squats (Pulse down for 3 counts, up for 1 count)
Pencil Jacks

Round 2
Diamond Push-ups (modify from the knees if needed)
Mountain Climbers

Round 3
Lateral Lunge stepping to Single Leg balance
Burpees with a lateral hop

Round 4
Side Plank (from the knee to modify)
Hi-Low Plank

Round 5
Reverse Lunge with Front Kick
Squat Thrusts

Round 6
Tricep Dips
Single Leg Bridges

We can’t wait for you to join us at our next workout!! Save the date for Saturday, April 29! We will be celebrating Burpees & Bordeaux’s 1st Anniversary ❤

Xo, Pam & Louise

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

 

Race Recap: 10 Mile Run to Blue Point Brewery

We had our computers ready, credit cards out, anxiously waiting for the clock to strike 7… sign-ups for this race are no joke because it is so popular- and for good reason. GLIRC and Sayville Running Company put on one of the most popular races on Long Island. It’s simple: run 10 miles, drink all the beer.img_7562

This was my third year participating and I always have a great time! Signing up this year was seamless compared to previous years (thank you GLIRC for solving that issue) and I was so excited to have Pam and her boyfriend, Al, join me in the run. We all set our own goals for the run and crushed them this year!img_4844

This 10 mile race starts by the Blue Point Brewery out 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. This time, I made mental notes along the way of my personal favorite moments during each mile:

  1. This guy was holding a sign that said “What are you running from?” And I shouted out to him, “I’m just running towards the beer!”
  2. Puppies! There were so many spectators with their dogs out and about
  3. We had literally just passed the port-a-potty, but this man jogs off behind a tree… we all saw you…
  4. Fireball shots at this mile marker! With a real feel temperature of 20*, this surely warms you up.
  5. It may sound silly, but this one road used to have craters which made for some dodgy running. It was newly re-paved and I could look ahead instead of at my toes.
  6. Between miles 6 & 7, you make a turn that takes you right along the ocean. It’s a beautiful view- especially on a sunny morning.
  7. I was just happy that it came out of nowhere! I think I was distracted by the ocean and the race photographer on the sideline.
  8. My playlist started jamming and even though I didn’t have Pam to sing aloud to, I started rocking out to “Want U Back” by Cher Lloyd #NoShame
  9. Mile 9 was actually disappointing 😦 The last 2 years, there has been a man standing on the bridge over the canal handing out beers. Drinking while running may not be recommended, but it’s always a good laugh. Where were you, old friend?!
  10. One last turn and it’s a long straightaway to the finish. I had been keeping an eye out during the whole race then I found my friend Brittany, crossed that finish line, and found some refreshing beverages!

img_4842As a runner, people often ask me what my favorite part of running is; and in typical Louise fashion, I answer bluntly… “my favorite part of running is stopping.” Hence, I love reaching that finish line and celebrating with a good post-race party! This was the first year that finishers received medals for this race complete with bottle opener. Fashion meets function. From the finish line, you head back to Blue Point Brewery where warm tents had food, music, raffles, and of course, plenty of beer. Besides the drinking and dancing, we are big fans of raffles so we put some money in to win a keg. You know, gotta keep the party going! Well, my friend, Brittany won that keg! Party in Long Beach, date TBD 😉

Xo,
Louise

Exciting Announcements to Kick Off 2017!

One of my big goals for 2017 was to continue to build relationships and support local companies. I am so excited to announce that I am now an affiliate for the chocolate company Eating Evolved! Eating Evolved prides themselves on making quality chocolate that is dairy free, soy free, refined sugar free, paleo, and vegan. They look at chocolate as food, not candy. I am excited to introduce this company to all of you and I hope you can find products that fit your lifestyle. When you order, be sure to use either my personalized link or affiliate code (pamelagtmt) and you will receive a free gift! For the month of January, you will get 2 extra bars for free in your package. Also be sure to let me know what you order and what your favorites are!

Click here! to check out their products!

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The other thing I wanted to share with all of you is that over the weekend, POPSUGAR Fitness featured my fitness Instagram @tiupamcakes as one of their 30 Instagram accounts to follow in the New Year! I started the account as a way to connect with fitness friends locally on Long Island and it has turned into so much more. It’s now a way to hold myself accountability, share the highs and lows of my training journey, and to find inspiration from other accounts of badass bombshells. As a disclaimer: I only post workouts, selfies, and food.

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What a way to start the year! I can’t wait to share more of the things Louise and I have planned over the next few months for Burpees & Bordeaux.

Xo, Pam

 

Journey to NYC 13.1- Week 1&2

Another week of training is complete so it’s time for a check in! As I admitted late last month, I have never successfully trained through the cold winter months. Let’s be honest when it’s 20 degrees out with 20mph winds and you are sitting in your pjs on the sofa – it is way easier to skip the workout and hit continue on Netflix. But I made a commitment to myself that this would be the year that I stop making excuses, I stop standing in my own way, and I get outside of my comfort zone. My coach Jess and I have a game plan and we are underway!

Week 1 of training kicked off the day after Christmas. I was still home for the holidays so my first run of the training season was actually with my two best friends from high school. It was a slow casual run but it was awesome to catch up with girls that I only get to see once or twice a year. It really set the tone for the next 12 weeks while I chase down a strong run on the streets of NY.

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Monday: Easy Run
Tuesday: Easy Run
Wednesday: FlyWheel
Thursday: Strength Training
Friday: Pick Up Run
Saturday: Strength Training
Sunday: Rest Day- Happy New Year!!!!
Training Total: 11.5 miles. 3 runs * 1 spin class * 2 strength training

Week 2 kicked off with some less than desirable weather. It was cold and rainy but I knew that I needed to get in my runs. I had to make up for the long run that I missed on Saturday so that started off the week. My favorite thing about running in the ran is then I get to wear my “Let’s Party” hat – it automatically increases the fun factor. I had one more run scheduled for the weekend but it wasn’t really safe to run on the streets by the ski house that I was staying at. I instead opted for a HIIT workout with my TRX trainer.

Monday: Long Run (from week 1)
Tuesday: Easy Run + FlyBarre
Wednesday: Pick Up Run
Thursday: Strength Training
Friday: Long Run
Saturday: Strength Training
Sunday: Rest Day
Training Total: 24 miles. 4 runs * 3 strength training

One of my first checkins is coming up this weekend. Louise and I are running the Blue Point Run to the Brewery. I’m using it as a progression run to see where my fitness level is right now. The rest of the week consists of easy runs and some strength training as we continue through the first month of training.

Are any of you training for a spring race? Let me know below 🙂

Xo, Pam

***I am running the NYC 1/2 for charity so I need your guys help to reach my fundraising goal. Please check out my page here  and help me spread the power of running to kids across NYC and the nation.***

Looking Ahead to 2017!

It’s that time again! The end of the year brings about a time for reflection of the previous 12 months – good, bag, ugly and utterly amazing. 2016 was a fantastic year – I landed my dream job in NYC, celebrated my 5 year anniversary with Al, and launched this blog with Louise!!! At the beginning of 2016, I knew I wanted to grow professionally and worked hard for it. I look forward to continuing to grow not only at HSS but also with my B&B family in 2017. I’m truly so grateful to use the blog to connect with not only friends and family, but individuals in the local community. Looking forward to sweating together next year!
Now as I sit here on the LIRR, I think about what I want to accomplish in 2017. Most people like to talk about weight loss, going to the gym, finding love, etc but things are a little different for me this year.

My three goals this year are to:

  • Continue to work towards financial freedom
  • Increase self confidence
  • Crush my running goals

Number one is very straightforward – I want to become debt free in 2017 (besides student loans – they aren’t going anywhere soon). Over the past few months I’ve really worked on decluttering my life and getting rid of things that no longer serve me – debt included! I also started to plan for retirement which had been a long overdue goal! I am going to make sure I do a monthly budget every month to achieve success in this department!

The next two go very much in hand. In 2017, I want to live life unapologetically and 100% me. I have never been an overly confident person and I’ve often cared too much about what other people think of me. Whether it be body image, my trouble with Rs & Ws at times, or fear of looking stupid – I’ve held back. I don’t like to workout in public, I overthink what I’m wearing, and I try to avoid things if I don’t know what I’m doing or could embarrass myself. &$@# IT!!!!!! I’m no longer going to waste time wondering what others are thinking. In 2017 – I’m working on me.

Which leads me to #3. My running in 2016 was not pretty. I didn’t set any PRs, I had trouble sticking to training plans, and I continued to doubt my running ability. I ran the NYC Half 6 days after going to the hospital with the flu and the NYC marathon after less than spectacular adherence to my training plan. What I did have was fun though – which is what we are using to summarize 2016. I got to run the Broadstreet 10 miler with my best friend from college (FUN), I chugged beers and partied on the lawn with a group of friends after the Baltimore 10 Miler (FUN), I tackled the hills of the Port Jefferson Brewery 10 Miler to be rewarded with beer and subs 24 hours after my 20 mile long run (FUN?), and I spent hours together with my friend/coworker as we trekked to SI and then ran/smiled/hugged our way through the 5 boroughs back to Central Park for the NYC marathon (SO MUCH FUN).

Now it’s time have fun AND run fast. It’s time to break down the imaginary barriers I put into place about what I’m able to achieve. I was never athletic as a child – I was an overweight bookworm who skipped PE class (my only B on my report card). I started running as a type of therapy at one of the darkest times of my life. It wasn’t pretty by any means – I passed out on the track during my first indoor track meet. But it changed something inside of me. And now it’s a part of who I am! But I still struggle believing that I can be a fast runner. My coach Jess gave me a hard dose of reality after NYC this year “until you believe you can run faster you aren’t going to”. Boom. Cue the immediate tears and then days of soul searching. I didn’t like her when she said it but I realized she was right. And it’s something that I’ve been dedicating time to this winter and I will continue to!

First up in 2017 is the NYC Half in March. I did not get accepted into the lottery so I’m running with a charity team Team for Kids. (Check out my page here to learn more or to help me reach my fundraising goal!) Every other week I’m going to update you guys on my training journey and my workouts to help keep myself accountable. I’m so excited to have you guys along for my journey this year!

XO, Pam

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