Conquering NYC 26.2

I was was recently interviewed by active.com to find out my tips for running a successful 26.2 miles thru NYC’s most iconic neighborhoods. Check out the article here for some #tcsnycmarathontips!


 Here Are My Personal Top 5 Tips!

1) Don’t jackrabbit in the beginning. You have 26.2 miles to cover – settle in and get over the Verrazano 

2) Never look at your watch on bridges (thanks Race Pace Wellness for teaching me this!). It’s about maintaining effort levels which means it will be slower on the way up and a bit faster on the way down

3) Enjoy the crowds but don’t lose sight of your race plan. The crowds in NYC are one of a kind – it’s literally a spectator sport. However, don’t lose track of your pacing in Brooklyn or First Ave! 

4) Fifth Avenue is tough as hell with a small and steady incline but SO ARE YOU! Stay focused and dig deep.

5) Wear your name on your shirt. Having people cheer your name for 26.2 miles makes you feel like the ultimate badass.

Xo, Pam 

Hiking LI: Cold Spring Harbor

Early Monday morning while everyone heads to work, I head to a mysterious land known as “The North Shore” in search of some hills. The ever-consistent terrain of the south shore had me begging for a new challenge!

Nestled off of Northern Blvd, you can find Cold Spring Harbor State Park and a 1.4 mile hiking trail (2.8 miles when you travel out and back). Parking was easy early on a Monday morning. However on a beautiful fall Saturday, this place definitely fills up! The lot was full when I finished my hike around 10:15am.

The trail is well marked and full of challenging climbs and skillful descents. Early in the morning, I loved the light peeking through the trees and the scurry of squirrels and chipmunks as I neared them. I know nothing about a birds, but this is known to be a great place to do some birdwatching! Starting from the parking lot, you head straight up a solid climb; the trail is mostly up or down with very few flat stretches.

You can stray off the main Greenbelt Trail onto some of the smaller, side trails. Be aware that the terrain may get a little more challenging. From certain points you get a great view of the water and Connecticut in the distance.

Like my Captain America socks? 😜

Definitely heading back for a weekday hike again! Maybe when it is cooler out because I was a sweaty mess. Who else has adventured in CSH? Do my North Shore friends have any other recommendations?? Send me on another hike!

❤ Louise

26 Before 26

More specifically running 26.2 miles before my 26th birthday. This was a goal I had, but I never shared it with anyone. Mostly because I was afraid if I missed my cutoff, I would seem foolish or too afraid. Well kids, I did it! But I’m not going to sugarcoat it because it was awful. And while I’m not 100% ready to talk about my experience the Chicago Marathon, I will say it was a crazy roller coaster of emotions. If I’m being totally honest, it breaks my heart, but I did cross that finish line ❤️

And would I run a marathon again? Yes. Maybe not yet or even in the next year, but someday because I want redemption.

Now I have a new 26.2 mile goal. But this one isn’t happening all at once- phew! I turn 26 in 20 days (Nov 10 if you’re bad at counting) and as I work myself back into running post-marathon, I plan to total 26.2 miles in the next 3 weeks. I have a bunch of Turkey Trots happening next month so I need to be ready 👊🏻

Today I kicked it off with a 2.6 mile run! If you wanna join me in my quest, it averages to 1.31 miles per day. Run it, walk it, hike it, bike it- just get up and go 😊

❤ Louise

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 🎉

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, “You’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 ☀️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

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 🙂 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 “Asshole” 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 🙂 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 🙂

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