Workout Wednesday: Last Call for Summer

Fall maybe right around the corner, but it sure feels like summer ☀️Enjoy the nice weather and take your sweat session outside! Here’s your total body Workout Wednesday 💪


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

Workout Wednesday: 10 Minute Total Body

If you are short on time, this week’s workout will pack it all in! Give yourself about 10-15 minutes for this heart pumping and total body toning routine. No equipment required- all you need is to move your body!

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  • Squat Jacks– Start standing, jump your feet out wide, keep your weight in your heels and sink down into a squat (careful to keep those knees behind your toes), then jump your feet back together and repeat. Modify this by performing body weight squats
  • Hi-Lo Plank– Begin in a high plank on the ground (shoulders over hands, core tight) then lower yourself into a forearm plank one arm at a time. Press back up into a high plank and repeat. Modify by holding a high or low plank for 30 seconds
  • Tricep Dips– Seated on the ground, hands behind you with fingertips facing in toward your body and feet flat on the ground. Press your butt up off the ground to start, weight stays shifted into your arms then bend your elbows to lower down. Just before you touch teh ground, extend your elbows to press back up.
  • Side Plank Dips– 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 for the next round. Modify by bending the bottom leg and lifting from knee and elbwo.
  • Jump Lunges– Start in a lunge position with weight pressing through the heel of the front foot (careful that your knee doesn’t push over your toe) then jump up and switch your feet so you land with the opposite foot in front. Press out of the lunge to jump again! Modify by stepping back into a reverse lunge and alternating sides.

Share a sweaty selfie with us when you finish today’s workout!! Tag us @burpeesandbordeaux on Instagram 🙂 Be sure to subscribe on the right of this page to get workouts delivered right to your inbox!

❤ Louise

Life Lessons with Louise

Everyday we do new things, talk to different people, and have a totally new experience. In all of these moments and the adventures we go on, we learn a little something. In part, this is a quick update on my life because I’ve been a little M.I.A., but I’m also sharing some of the life advice I’ve picked up some since we last chatted…

  1. IMG_5594Go Running Without Your Garmin! Lately I had been stressing about my running pace- in my mind it SUCKED. This time last year I was much faster, but I had also been really training for speed and sticking to my plan. This year my plans included a lot more snowboarding, traveling, and lifting heavy things. Squeezing in my runs when I could and maybe going too long without a rest day. It became discouraging to glance down at each mile and see that my progression run was turning into a regression run. So I took the watch off- and went a whole week just running with a stopwatch. It was glorious.
  2. Rest Your Body and Rest When You Are Sick (or Mother Nature with make you rest). I tried to go too long without rest days lately- especially since I had been traveling literally every weekend. Unfortunately, my body got mad and made me rest. Strep throat kind of resting. Mother Nature put me in my place and I gave my body the TLC it needed. Rest days are important to allow your body time to recover. Use the time you’d normally workout to stretch or foam roll those tired legs. I’ve since come “back to life” and am back to running and lifting. We’ll see how this half marathon goes on Sunday…
  3. Buy a Chef’s Knife. Pam’s going to yell at me when she reads this… she told me I needed one like 2 years ago. I still don’t own one, but I promise it will make meal prepping veggies about a million times easier and maybe you won’t cut your fingers IMG_5639as much as I do. And friends, I bought a cookbook. If you know me, then you know I love some grilled chicken and vegetables and could eat that forever. But I got so excited to get a little creative with my cooking. So as I did my usual meal prepping, everything was going well. Then I thought I failed because I bought the wrong ingredient. I was so upset over literally nothing, but in that moment it was discouraging. Side note: I learned that almond flour = almond meal, they’re just ground differently. #FunFact
  4. Do Something You Love. Fun fact you may not know about me: I am a die hard New York Rangers fan. I loooove hockey and especially love playoff hockey. My favorite part is that you can just dive into it for a little escape from reality. I become totally focused on these games, but it’s also amazing because I can share the fun with my family and a bunch of my friends love hockey, too. Maybe your escape is reading, maybe it’s swimming, maybe it’s baking cakes (if so, let me know if you need a taste-tester). I’m not just saying to find something you love, but actually take the time to do it!

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Have a beautiful week my friends!

Be on the lookout for a crazy, fun-filled B&B weekend as we celebrate our One Year Anniversary at lululemon and run the Shape Women’s Half Marathon! Follow us on Instagram @burpeesandbordeaux

❤ Louise


Workout Wednesday: Total Body Power Circuit

Happy February! All month long we want to challenge you to be the best version of yourself. This is not a typical challenge for you to keep your resolutions, but a challenge to be the best version of you; to have fun with your friends or to try new things. We are kicking it off with today’s #WorkoutWednesday by challenging you to invite your friends to come workout with you. I put together this circuit for my Panther Power class that you can do at home or at the gym. Grab your friends and get moving!

Power Circuit

All you will need are some dumbbells, a step, and a resistance loop! I included some extra equipment for your circuit if you want to kick it up a notch 🙂

Perform each exercise for 1 minute each (10 minutes total). Keep a running clock as you switch from station to station. Repeat 2-3x!img_4970

1. Hammer Curl + Shoulder Press
Grab a pair of dumbbells then keeping your palms facing each other, bend at the elbow to curl the weights then press up and together over head. Lower back to your shoulders then down back by your side.

2. Mountain Climbers
Start in a high plank position (shoulders over hands, core tight) then pick one leg up and bring your knee to your chest. Step back out and switch sides. Add a little more speed or a hop to increase the intensity.

3. Squats
Start standing with feet shoulder width apart. Bend at the hips then knees while keeping your weight in your heels making sure your knees stay behind your toes. Press back up through your heels to standing. Get an extra challenge by holding a kettlebell or weights.

4. Bent Over Row + Tricep Kickback
Start standing with feet hip-width apart with weights in hand; bend slightly at the knees then hinge forward at the hips making sure your back is flat and core is tight (like a plank). Palms face each other as you squeeze your shoulder blades together pulling the weights up, pause in that top position then extend your elbows fully to work the triceps. Bend the elbows then lower the weight to return to start position.

5. Wall Sit
Back against the wall with your feet out in front of you. Slide down on the wall so it looks like you are sitting in a chair (hips and knees at 90*). Keep the knees over the ankle, press your hips back into the wall, and hold.

6. Plank
Forearms flat on the ground, shoulders over elbows, toes on the ground. Hips come up while core is braced, quads and glutes are tight and you are looking ahead on the ground. Hold it strong! Extra challenge: Try a high plank on a BOSU ball!

7. Reverse Lunges
Start standing with feet together, take a big step back with one leg then find your balance. Keeping your weight in the heel of your front foot, bend both knees then press up through that heel and step back together. Alternate sides! For an added challenge, hold a pair of dumbbells!

8. Step Ups
Find a step or plyo box then keep those feet moving! Try step ups with a knee drive, fast feet like you’re running stairs, box jumps, etc.

9. Russian Twists
On the floor, start in a V-sit with knees bent leaning back slightly and brace your core. Holding a weight or medicine ball in your hands, twist side to side reaching the weight to the ground. For an extra challenge, pick your feet up off the ground!

10. Side Steps
For this one you will need a resistance loop (aka booty band) around your ankles. Start in an athletic stance with knees and hips slightly bent. Step to the side making sure to stabilize that lead leg then step your second foot over making sure there is tension on the band. For extra tension, bring the band up over your knees.

Let’s kick off February with a bang! Share with us when you finish your workout on Facebook or Instagram @burpeesandbordeaux 🙂

❤ Louise

Fitness Friday: Photo Finishes

Let’s talk about race photos. You either love them or you hate them. I am still deciding. I get excited a day or two after a race when there’s an email saying, “your race photos are ready!” But clearly I was not ready for the camera. While they are a great memory from your race, they’re not always the best shots. All my running friends out there know they have some pretty bad pictures. Take these as an example…

When you see the cameraman, things are a little different. Suddenly you perk up. Oh I love running. Running is wonderful! And you get excited- like arms flailing excited. Hands in the air, giving 2 thumbs up, and a big this-doesn’t-hurt-smile.

Don’t be shy, your friends do it, too!

It’s the ones where you don’t see the cameraman that you need to be careful. Those candid shots will get you! You are focused. An athlete concentrated on making it to the finish line and the seconds are ticking by. Sometimes things get can a little ugly.

Now, finish line photos are a whole different ballgame. You know someone is taking your picture. Somewhere… The race is over and there is water straight ahead. You are happy and relieved and tired and sweaty. Smile, you’re done!

There are the good…

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the bad…

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and the UGLY.

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OMG. THAT PICTURE. My posture… my face… PR’s hurt.

It haunts me. This photo is by far the roughest looking thing I have ever seen. And I just shared it with all of you! That, my friends, is what a PR looks like (a.k.a. death). Which brings me to my point. Since the Beach2Beacon 2015, I have set out on a quest to redeem myself in my race photos. All the pictures above were taken during races I did over the past year. It has been my mission to take a good finish line photo to make up for all the bad ones.

Tomorrow is the 1 year anniversary of this picture and the opportunity for the ultimate redemption! Stay tuned for my Beach 2 Beacon 2016 race recap next week- complete with photo finish 🙂

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We couldn’t let Pam get away without sharing some race photos!

Think you have a worse race picture??? Share it with us on Instagram by using the hashtag #BBRacePhotoChallenge and tag us @burpeesandbordeaux! You will be entered to win fabulous prizes 🙂 Winner will be chosen next week!

Xoxo, Louise

 

Workout Wednesday: Absolute Abs

This week’s workout is sure to break a sweat! Summer is coming and we are all about those abs. It’s time to turn on some music and get to work 🙂

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Plank Dips– Start in a side plank (shoulder over elbow with hips, knees, and feet stacked), lower your hips toward the ground, then squeeze and lift back up

Bicycles– Laying on the ground, pick feet up and keep knees bent. Hands behind your head to support your neck. Kick one leg straight out, while pulling the other knee in. Your knee and opposite elbow meet as you crunch in, then switch leg position and perform on the other side.

Toe Touches– Laying down, lift your legs straight up and hold your arms up. Pull your abs in tight and reach your body up to touch your toes. Keep your feet up, then lower down and repeat.

Reverse Crunches– Laying on your back, bend your knees and start with feet flat. Pull your abs in tight and pick your feet up, then keeping your knees bent, bring your feet back down.

Burpees– Jump up! Then hands to the ground, jump out into a plank, lower yourself to the ground, push yourself up, jump in and repeat again.

 

If you try our workouts, share it with us! Instagram: @burpeesandbordeaux
Xo, Louise & Pam

L: Celebrations!

Thank you to everyone who celebrated the launch of B&B yesterday! We are so grateful for the support of our friends and family as we start this adventure. Last night we got together with some friends and popped some champagne.

A few months ago this blog was just a thought we had. Then it became some notes scribbled in a book. Soon it became a website. Yesterday, it became real. And we hope to grow it into a community and a resource for you.

Take a moment to subscribe to us at the bottom of this page! Check us out on Instagram (@burpeesandbordeaux) and on Facebook, too.

But today is Saturday and I am off to go on my long run. Check back for a recap and my list of running thoughts!

Catch ya later,

Louise

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