It’s Here! RSVP for our Fall 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 Fall Bootcamp and we can’t wait to sweat with you on Saturday, October 28!

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 πŸŽ‰

Get your B&B Fall Bootcamp tickets here!

Xo, Louise & Pam

An Ode to Marathon Training

The last 18 weeks have been quite a whirlwind! Marathon weekend is finally here and in 2 days, we will be hitting the streets of Chicago. In honor or the (literal) blood, sweat, and tears, B&B presents… 

“An Ode to Marathon Training”

Shout out to donuts. You motivate me to finish my workout, knowing I can replenish my glycogen stores.


Shout out to my old Garmin watch which threatened to auto save my runs when my water breaks were too long.


Shout out to the sports bra tan. I spent more hours crisping this racerback line on my back than getting to lay on my back and tan.


Shout out to my Massapequa HS swim cap that helped me swim like a mermaid on cross training days.


Shout out to my crappy French braids that keep my mermaid hair/blonde hair out of my sweaty face.


Shout out to post race beverages that fueled my rest days. Specifically Montauk Watermelons- run all the miles, drink all the beer.


Shout out to body Glide which lubed up these thighs for hundreds of miles all summer. Without it, I’d be dead on the side of the road.


See you at the finish line!

Xo, Louise

Recipe: Triple chocolate protein pancakes

Makes 2-3 servings

Ingredients:

  • One egg, beaten
  • 1 cup Kodiak cakes dark chocolate
  • 1/4 cup of complete pancake mix
  • One scoop chocolate protein
  • About 3/4 cup of water (more or less for desired thickness)
  • Mini chocolate chips (optional, but recommended 😊)
  • Melted peanut butter, for drizzling on top

Directions:

  1. Preheat griddle to 375 or heat pan on medium
  2. Add ingredients to a mixing bowl in the order above.
  3. Whisk together until mixture is smooth
  4. Pour onto pan and sprinkle in a few chocolate chips
  5. Cook about 1 minute, flip and cook another 30 seconds
  6. Enjoy!

 

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, β€œYou’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 β˜€οΈEnjoy the nice weather and take your sweat session outside! Here’s your total body Workout Wednesday πŸ’ͺ


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 πŸ™‚ 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 β€œAsshole” 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 πŸ™‚ 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 πŸ™‚

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 β€œ3 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.Β 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 πŸ™‚

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

What is my all time favorite exercise?

I was recently asked by a writer what my all time favorite exercise was – and it made me really think! Five different exercises immediately popped into my head. Was it a burpee (hello – we are B&B)? I really do love a good lateral lunge. I make all of my clients plank- maybe that’s it? What about a eccentric pull-up – hello sexy back! But then I knew the answer – a single leg RDL! It is probably one of the best all around exercises and it’s essential for what I love most running. Read below to find out why and click the link to see what other exercises the fitness professionals chose!
“β€œMy all-time favorite exercise is the single-leg RDL. It is a whole-body, functional exercise that has an appropriate progression for everyone. When incorporated correctly, it increases strength, balance, stability, coordination and posture. Most importantly, it builds posterior chain strength which translates to increased speed, power and running mechanics.”

– Pamela Geisel, a performance specialist at the Hospital for Special Surgery in New York City

Instructions: Stand tall on one foot with a slight bend in your knee and the opposite leg held just off of the floor. Hold a weight (dumbbells, kettlebells) in each hand against the front of your thighs. While keeping your glutes, core and back tight and your neck in line with back, push your hips back behind you to lower your torso toward the floor and the weights straight down, keeping them as close to your planted leg as possible. When your torso is parallel to the floor and your raised leg is extended straight behind you, pause, then drive through your planted heel to return to start. Repeat on the opposite side.”
Original Article Here!

Xo, Pam 

Recipe: Cinnamon Banana Overnight Oats

Overnight oats, or ONO’s, are the best breakfast when you’re on-the-go or have to wake up super early. This make ahead breakfast is portable in its mason jar or even an empty PB jar (leave the PB on the sides 😍). Prep it the night before or make 2 days in advance so you are ready to go the next morning!


Makes 1 serving 😊
Ingredients:

  • 1/2 cup rolled oats
  • 1 Tbsp. almond butter
  • 2 tsp. chia seeds
  • 1/2 cup unsweetened almond milk
  • 1/2 scoop vanilla protein (optional)
  • 1/2 banana, sliced
  • Dash of cinnamon
  • 1/2 Square bar, chopped (to top it in the AM)

Directions:

  1. Add all the ingredients to your jar
  2. Put the lid on and shake it to mix
  3. Store in the fridge overnight for 8 hours
  4. Enjoy!

❀ Louise