Workout Wednesday: Top to Bottom Strength

Have you ever done a workout that challenges you from head to toe? Where you work each muscle group until it’s yelling back at you? This total body routine from my Buns ‘n’ Guns class will do just that!

All you need is a set of dumbbells 💪🏼 Pick a weight that will challenge you by rep number 14 or 15!

Top to Bottom Strength

2 sets of 15-20 reps

  • Walking lunges
  • BW squats

2 sets of 12-15 reps

  • Shoulder Press
  • Bent over rows
  • Hammer curls

2 sets of 10

  • Reverse lunges
  • Lateral lunges
  • SL RDL

*perform all on the right side before moving onto the left side

2 sets of 12-15

  • Single Arm Row + Press
  • Reverse Flys
  • Mountain Climbers

3 sets of 12-15

  • Biceps Curls
  • Overheard Triceps Extensions

Finish your workout with a forearm plank! Challenge yourself to hold it as long as you can 💪🏼 Share with us your best plank time! @burpeesandbordeaux

💕Louise

THIS IS BIG – OUR TWO YEAR ANNIVERSARY PARTY

As a reader of Burpees & Bordeaux – we are excited to share with you our big news first. If you joined us last year – you know the anniversary party was off the hook. There was a sweaty workout, champagne, free lululemon giveaways, snacks, and a swag bag filled to the brim. We are excited to share that this year we have made it even BIGGER and BETTER.

Read below and then head over to Eventbrite and reserve your spot today!

Come celebrate with us! We can’t believe it has been 2 years since we took the leap of faith and launched Burpees & Bordeaux! We are so excited to be celebrating this milestone with all of you and our friends at lululemon for a morning workout PARTY. Join us at 8:30am for a 45 minute bootcamp style workout class. Be sure to stick around for snacks, champagne, shopping, raffles, and a surprise or two 🙂 

Everyone who attends the event will receive a swag bag filled with products and samples from some of our favorite brands. In addition, each bag will also include awesome Burpees & Bordeaux swag and a lululemon surprise! Please email us your shirt size to allow us time to pre-order for the event. 

All you need is to bring a water bottle, a mat, and be ready to sweat! We can’t wait to celebrate 2 years!

Trust us – YOU DON’T WANT TO MISS THIS!

B&B Anniversary Party Tickets

Xo, Pam & Louise

Studio Review: CycleBar Garden City

Brand new to Long Island is CYCLEBAR, an indoor cycling studio, located in the heart of Garden City. CYCLEBAR celebrated its Grand Opening this past Saturday, however, the party is going on for 2 weeks! On Monday I popped in to take my first class… and I’ve already been back twice since then.

When you walk into the studio located on Franklin Ave, it is bright and full of energy. The staff is ready to help get you set up and answer any questions- which is important since everyone is new to the studio. Self check-in at the main desk area is done on an iPad and complimentary shoes are ready for you. Simply add your shoe size to your online profile and voila! they will be ready in the cubby assigned to your bike number. Heads up: the pedals are compatible with SPD clips if you bring your own shoes. Find a locker to store your things, fill up your reusable bottle from the water station, and you are ready to go. The studio is dimly lit, but the bikes are numbered in order so they’re easy to find. If you have any issues adjusting your bike, the staff is on hand to get you set up for your first ride.

These classes have been nothing short of high energy, sweaty fun! Okay, I’ll be honest, cycling sucks in the moment because it’s challenging, but when you finish and have conquered that class- it’s fun! The instructor gives a few quick pointers about what you need to know for the class. Most important being that there is a screen on your bike with a few important numbers- power output, RPMs (revolutions per minute), and your gear (resistance level). Throughout the class, you generally ride to the beat of the music but the CycleStars aka instructors will give you ranges for both your RPMs and gear.

During the first Grand Opening week, I was able to take two classes with Gabby and one with Melissa- both of these ladies are strong, badass instructors! My first two classes were with Gabby who was incredibly bubbly and ready to ride. She helped with setup before class and explained the leader board (more on this later). The playlist was filled with old and new songs, both fast and slow. Her powerful words encouraged you to push your pace even when you thought you couldn’t. Melissa taught an incredibly upbeat class that took you out of your comfort zone. She also threw in a few country songs which added a fresh change from the usual dance beats. All three classes focused on pushing yourself to try your hardest while adding in small “dance moves” such as crunches, tap backs, and hitting the corners. I was more focused on my CycleStats so my push-ups and crunches were there half the time. About two-thirds of the way through the class they do an arm series for one song. (Personal opinion: I’m not a fan of arms in a cycling class, I like to focus on riding whereas this almost feels like a 3 minute rest. It’s not a deal breaker for me though.) Using either a 4lb, 6lb bar or both, we performed a series of basically biceps curls and shoulder presses. We get back into the ride and take a song to really zone in while our sweat towels cover up the stats screen. Verdict on the classes? I loved all of them!

The music, instructors, and the vibe is awesome, but my favorite part has been the CycleStats. You can see how hard you’re working right in front of you! And not only can you compete with yourself every time, but there is a class leader board. It shows your class rank based on your power output and you can see which bike number is in which place. Remember that your bike is assigned to you and your profile so it takes into account things such as your weight. Your place can obviously fluctuate and the instructor only flashed the board twice during the class- once about halfway through and again at the end when Gabby had us racing. Side note: I’m not super competitive- just like moderately competitive 😜 and mostly with myself. But when I saw myself in the top 3, I pushed harder. I dug a little bit deeper. And then I saw that myself and the girl next to me were neck and neck for 1st and 2nd. Game on!

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After each class, you receive an email with your CycleStats. It gives you a breakdown of your performance.

Other amenities at the studio include free shoes, lockers, and water fountains. There are also two showers with everything you’d need in case you have to head straight to work or a hot date 😉

CYCLEBAR is currently running a Grand Opening special and all their classes are FREE until April 7th!! Book a bike (or 2)! If you enjoy the classes as much as I have, there are also early bird deals on class packages- including the Founder’s membership which is unlimited riding!

Wanna join me for a ride?! I’m already signed up for Monday 4/2 at 9:45am and Thursday 4/5 at 11am! Come sweat with me 🎉 You can book your bikes here!

Xo, Louise

 

 

*This post is not sponsored by CYCLEBAR. All opinions are my own*

NYC Half Race Recap 2018

Spring racing season is officially underway and my first big race of the season was this past Sunday as I took to the streets with 21,965 runners for the 2018 NYC Half. I have ran this race the previous 3 years but this year they launched a BRAND NEW COURSE. When the NYRR announced this new course, it wasn’t well received (but that’s because people hate change). I briefly looked at the course outline – maybe too brief because I had the finish line in the wrong place until the race expo *facepalm* – but overall I was excited for a fresh course. The main adjustment I made to my training was to make sure I ended long runs in Central Park on the identical hills that we would face on race day to ensure there were no surprises (AND IM SO GLAD I DID).

Here are my thoughts on the 2018 NYC Half! It’s a little more lengthy than usual since it was a new course in order to share all of the details!

Getting to the Start:

One of the biggest changes was that the race was now starting in Brooklyn and ending in Central Park – making the course a 2 borough race! This obviously adds a little time and preparation to getting to the race. I had originally planned to take the Q train but on Friday night a client offered for me to ride with him and his daughter in their private car. I got up at 5:05, I left my apartment at 5:20 (I waste no time in the mornings – sleep is everything), I took a cab to my clients building, and we departed there around 5:50am. I’m pretty sure we may have taken a scenic route to the start but it was smooth sailing until we got to Prospect Park. The traffic got a little hairy but we hopped out and passed through security in a pretty efficient manner. I do not check a bag so once I was through security I quickly found my G corral and hopped in around 7am. I was extremely happy to find the restrooms were lined up inside of the corrals. While it made navigating the corral itself a little tricky – it allowed all of the runners to actually get in their corrals while waiting for the porta. It was single file lines per porta potty so I waited in line for probably 15 minutes (but since I was in my corral I didn’t particularly care).

I will admit it was COLD and WINDY in the corrals. I think the official race start temperature was 28*. I made sure to have an extra zip up sweatshirt, sweatpants, a mylar sheet, and a hefty bag. My corral was set to go at 7:30 so I took my sweatpants off at 7:29 and I immediately regretted that decision. They did a staggered start so I probably didn’t actually start for what felt like an hour but it was more like 5 minutes. I kept my sweatshirt on for the first mile to allow my body to warm up a little.

The Course:

I LOVED the course – like LOVED IT! Yes – the old course was definitely a faster/easier course but it was not exciting to run down the West Side Highway to end downtown where all the businesses are closed because the course is ran on a Sunday (it’s a very M-F area of town). The race kicked off with a downhill start on a rocky Flatbush Avenue which carried us to the Manhattan Bridge. While I was at the RunCenter during the week – one of the coaches mentioned that you should feel like a caged animal during those early miles so I kept repeating that to myself to make sure I did NOT to go out too fast. It also helped that Flatbush Avenue was pretty beat up so you had to keep your eyes on the ground to make sure not to wipe out (which I did witness one person do).

Once we got to the bridge I couldn’t wipe a smile off my face because the views were spectacular. I had never ran across this bridge so it was quite a pleasant surprise to see how stunning it was. There was also a NYPD officer that was putting out some contagious energy!! Once over the bridge I knew I wanted to settle into my pace during our trek to the FDR. I’ll be honest I was dreading the FDR miles but once again I was pleasantly surprise. Once we made that left to head North – the views were again fantastic. We were running in the Northbound lanes so we were right beside the water and able to take in the views. At this point my watch went completely crazy and it was beeping at random times. While in the moment I rolled my eyes – it was a great lesson to learn. I could no longer use my watch during the miles (it would say I was running a 3:19 mile pace) so I had to truly listen to my effort instead. I stayed relaxed and we finally hit the left to run up 42nd street.

This was one of those moments that completely caught me off guard. The wind hit us in the face hard and it was a small climb for as far as you could see. I don’t quite remember when the hill finally peaked but when it did I knew the next turn we would be making would be up 7th Avenue so I used that to energize me. I was nervous about running North through Times Square instead of South as the previous course did. But to be 100% honest – I found it to be equally as magical. The crowd support did not disappoint and those city lights make you feel invincible. I once again could not stop smiling and then I looked ahead and realized that we were about to hit a climb again that would lead us up and into Central Park.

This is where I mentally got my mind right. Since moving into the city I have done repeated Central Park loops to prepare myself for moments like this. I knew once I hit the part I would be at mile 9, I would have a portion of the lower loop (rolling hills), see Al just before mile 10 at the Boathouse, and then would dig in for Cat Hill and the last 3 miles. At this point I knew that my race was going even better than I expected and that if I hung in there I could run a solid race. I ran the east side of the lower loop until I hit the 72nd transverse which led me to a quick downhill by the Boathouse which is where I located Al perfectly positioned in his designated cheer zone.

Next up – Cat Hill. It’s just about a 400m climb where I’ve done hill repeats during my training cycle. I knew that after the hill it was a pretty flat course to the 102nd St transverse where we made the left to cut over to the west side. While making the left I got a little boxed in and I had to slow my pace. Instead of freaking out – I took three deep breaths and reminded myself that I could do this. I knew once we ran across the transverse and we made the left on to the west side of the park it was only the 3 Sisters that stood between me and a quick downhill finish. I tried to keep an effort level of around 7/8 on the uphill and an effort of 9 on the downhill. Once I hit the peak of the 3rd sister I looked down and I realized that I could run a sub 1:50. I put on the jets and ran as fast as I fucking could – literally. About 100m left in the race I realized that my effort level was an 11 out of 10 and I knew this was everything that I had. I crossed the finish line with my second fastest time of 1:49:48!

The moment I finished I knew I was going to get sick so I darted to the side line and managed to throw up on the pant leg of a NYPD officer just in front of the Marathon Foto photographer. A medical volunteer was immediately there but I felt totally fine and assured him that it was purely max effort. I then found Michael Capiraso – the president of the NYRR and a friend – gave him a hug – and collected my medal. I collected my refreshment bag and I headed over to see my colleagues at the HSS Recovery Zone. Once I foam rolled and stretched and I walked what felt like 20 miles to Columbus Circle to exit and meet up with friends 🙂

I couldn’t be more proud of my race execution. My long run pace had been slower than ever before – but I also learned that it’s because I truly started to understand effort levels. My easy workouts were easy which allowed me to run my hard workouts hard (hello sub 7 intervals). I did manage to run a negative split race and these are my splits broken down into 5Ks , 26:51, 26:10, 26:11, 25:33, 5:03 for the last .7 mile.

Did you run the race? What did you think of the new course? Share below because I’m interested to hear!

Xo, Pam

NYC Half Race Weekend is Here – Race Day Prep!

What an adventure it has been! As we all know – I had to take some time off from running after the fall marathon season. We needed some time apart to let our relationship heal. Well now here we are – IT”S RACE WEEKEND!!! While NYC is not a goal race for me – I do want to have a strong performance to set me up for a dominating Brooklyn race in May.

Race week is always an exciting time. There is buzz everywhere you look and since I work in the industry – it also means some extra work obligations but I LIVE FOR IT! So now we are 24 hours out from toeing the start line so here is a little sneak peak of my to do list to ensure a successful race day!

To Do List:

  • Pick Up Bib from NYC Half Expo – Head on down to 125 W 18th St to indulge in the United Experience! Grab your bib, shop the race apparel, hop in a photo booth, and find your name on the wall.
  • Build Playlist – I am an avid music listener when I run (I know I know – races recommend that you don’t wear headphones) and a playlist can help push through those tough moments. I’ve been listening to Brave Body Project’s playlists on Spotify during training so they are included on my race day jam list.
  • Charge ALL electronics – Phones, watches, headphones (not for me – I still like the classic apple headphones) galore.  If you remember back to the NYC marathon – the outlet I chose to charge my devices was faulty and it created panic on race morning. WILL NOT MAKE THAT MISTAKE TODAY.
  • Layout Clothes – This includes my race day outfit, throw away clothes for that dreaded pre race wait, and my post race I-May-Freeze-To-Death-Outfit that Al will carry with him (if you don’t have a cheer squad meeting you – please check a bag with a warm outfit). And don’t forget to take a flat for IG 🙂
  • Write Out Race Morning Plan – Start with the time your wave goes off (7:30 or 8:15) and work backwards to waking up. Be specific and leave extra time for the unexpected. Are you taking the subway? LIRR? Private car? Are you eating your breakfast at home or packing it with you? Don’t assume you will remember anything with race brain – WRITE.IT.DOWN.
  • Double Check Fueling – Speaking of breakfast – make sure you have it on hand! If you are fueling during the race make sure you have them packed including 1 extra (just in case you drop one!).
  • Visualize Race Plan – You’ve done the training and now it’s time to put your feet up, visualize the race of your dreams, and relax (maybe spend a little time on your roller!). YOU’VE GOT THIS.

Do you have any race day prep you always do before a race? Let me know below 🙂 Good luck to all of the runners!

Xo, Pam

Class Review: BBP Sunday Funday

Solace New York, located in Midtown, is the home to several different workout classes including HIIT, CrossFit, and our friends, Brave Body Project. BBP is a NYC based fitness community, but not just for the NYC area, because it is an online platform for workout videos, nutritional guidance, and more! The best parts of BBP are Amber and Lindsey, are the co-founders of Brave Body Project, who are some boss babes! Pam and I have attended both their pop-up workout classes and recovery party after the SHAPE Half Marathon- so much fun 🙂

Before I went into total vacation mode, B&B had a little Sunday Funday workout and attended their class at Solace. I had never attended this particular class, but having been to a pop-up class before, I knew I was in for a high energy, sweaty workout. At the last event with Puma, I’m pretty sure my abs were sore for 3 days… Moving to the beat of the music, the class works song by song to give you a total body workout. The warm-up gets your heart rate up and the rest of the class will definitely keep it up! With each new song, the class changed focus from upper body to lower body and core. To say it was sweaty is an understatement, but it was so much fun to workout with my friends.

The studio space is small (about 12 participants in our class) so make sure to reserve your spot ahead of time. Wanna check out one of their NYC based classes? See times and locations here!

❤ Louise

Recipe of the Week: BOGO’s Turkey Meatballs

Hi B&B Family!

We took a little writing hiatus while Louise snowboarded on the West Coast and I focused on my runs during peak weeks of training leading up to the NYC Half. Sometimes I feel guilty but then I step back and I realize that is what has allowed our longevity  in a usually short lived world of blogging (our two year anniversary is in 3 weeks AHHHH). Sometimes taking a step back to live our lives versus forcing content has allowed us to only write about things that truly resonate with us.

I INTERRUPT OUR HIATUS TO BRING YOU MY CURRENT FAVORITE RECIPE 🙂

Our girl Bogo has a meatball recipe that is quick, easy, and tasty as hell! Try it below and make sure you give her some love over on her Insta @tiubogo ❤

Bogo’s Turkey Meatballs

Ingredients

  • 1/2 pound ground turkey
  • 2 garlic cloves, minced
  • 1/4c breadcrumbs
  • 1/8c minced onion
  • 1/8c chopped parsley
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp oregano
  • 1 egg beaten

Directions

  1. Combine all ingredients in a bowl and form 6 large meatballs.
  2. Set oven to 375* and bake meatballs for 20 minutes until internal temperature is 165*.
  3. Try not eat all of them at once!

Xo, Pam

That’s our girl on the left ❤️

Workout: lulu Winter Bootcamp

B&B was back at lululemon for our favorite bootcamp class last week! We are sharing our Saturday AM workout so you can sweat it out at home or with a friend! This workout is sure to get your legs working, heart pumping and abs burning. And of course, what would our workouts be without plenty of burpees?! We can’t wait for you to join us at our next workout ❤


All you need is a timer, a mat, and water! There are 3 exercises in every round followed by 30 seconds of rest. Perform all 3 exercises back to back for 30 seconds each then rest for 30 seconds. Repeat each round 3 times before moving on to the next!

Round 1

  • Squats
  • Squat hold
  • Reverse lunge to single leg hop

Round 2

  • Inchworm + push-up
  • Plank
  • Mountain Climbers

Round 3

  • Single Leg RDL (right side)
  • Single Leg RDL (left side)
  • Broad jump forward

Round 4

  • Side plank (right)
  • Side plank (left)
  • Spaghetti & Meatballs

Round 5

  • Lateral lunge (right)
  • Lateral lunge (left)
  • Burpees!

Round 6

  • Single leg bridge (right)
  • Single leg bridge (left)
  • Squat Jumps

Thank you to everyone who came to sweat with us! And a huge thank you to lululemon RF for providing a space for us. Big shout out to our friends at Pleasant Petites for providing the post-workout snacks! Be sure to save the date for April 21! We have big things in the works 💜

Xo, Louise & Pam

Race Recap: Mardi Gras Run to Great South Bay Brewery

Fact: We will run for beer 🍻

A few months ago, GLIRC sent out an email promoting their first run to the Great South Bay Brewery and being that Mardi Gras is right around the corner, it seemed very fitting to make it a themed race. B&B has done both of their other brewery runs on Long Island, to Blue Point and Port Jeff, so naturally we signed up for this one, too! Fun theme, great brews, and an indoor post-race party?! Sign me up!

Registration for the Mardi Gras Run to Great South Bay Brewery was very smooth and less stressful than races like Blue Point where you have to be fast. We picked our bibs up the morning of the race, although GSB was giving runners a free beer at Saturday pickup. Parking seemed to fill up faster than anticipated even though we arrived with plenty of time to get our numbers.

The race was a 7.1 mile course through the neighborhood streets by the brewery in Bayshore. Although the distance seems a bit random, that made it fun because everyone PR’ed for that mileage. The course was fast and flat with volunteers at each mile marker and turn cheering us on. I should note that these volunteers are some real troopers because it absolutely poured rain for most of the time. You can’t control the weather, so you just have to laugh. It was raining pretty good at the start of the race, but people stayed in the brewery or their cars until the 9:15am start time. We walked right up to the starting line and took off. At first runners were dodging puddles to avoid having soaked feet, until less than 30 minutes into the race when it became a downpour. Unfortunately parts of the course were flooded and there was no avoiding soggy shoes. At this point, I was confused why people were still running to avoid the puddles- I just powered through them 😂

About 1/4 mile before we crossed the finish line, there was a bead stop with volunteers handing out purple, green, and gold beaded necklaces. Heading into the finish line, I felt super soggy but strong. Despite the weather, there was a crowd coming in to the finish line chute. We received cool medals with a beaded chain that matched the race theme- very creative and festive!

There was a registration option to upgrade your post race party ticket to VIP. This private area didn’t have beer lines and there were tables to sit and enjoy your food. We did not upgrade, but had no trouble finding some real estate to put down our plates that we filled with heroes, donuts, and other treats! The live band was awesome and played some great sing-a-longs which got the party dancing. We stayed and enjoyed our unlimited drinks and ran into some friends who had also ran.

Even though there may have been a monsoon, it didn’t rain on our parade. Overall the inaugural race was successful! We all enjoyed the run and post race festivities. We can’t wait for the next one!

Xo, Louise & Pam

Pam’s Favorite Cold Weather Running Gear

We made it to February – hallelujah. However winters past remind me that we are NOT out of the danger zone of cold, snowy weather (some years I feel like we are just entering it!). I never used to train outside through the winter months, I would take my runs inside to the dreadmill until the temperatures rose above 40*. Things changed last winter when I decided I wanted to try to run a PR in the 13.1 distance in the spring – thus I was required to bundle up and head outside. This year, after taking a few months off from serious running, I again decided to chase down a PR in a 13.1 (Brooklyn Half specifically). The secret I’ve learned – having the right gear makes ALL of the difference. Why I never bought a running jacket before now is unclear! After run testing more clothes than I would like to admit – and yes some I had to take back – here are some of my favorites!!!! (And if you want to know how to pick your different layers and stay warm – check out our post here!)
This.Is.A.Life.Changer. Seriously – if you don’t have this jacket and it’s still available in your size – go get it. It’s warm (800 fill power goose down *RDS certified*), water resistant, and has all the features you could want. A few bonuses – thumbholes and zipper vests in the chest for when things warm up!
When I first started running marathons – I went overboard at the race merchandise tent (hey – in my defense I thought I was only doing one or two – I didn’t know I was going to fall in love). Now I make myself pick two items that I really really really love and cut myself off. This past NYC marathon I grabbed this NB Heat Hoodie in a bright royal blue (my favorite color) and it immediately became a regular in my winter regimen. It has a waffle fleece lining, foldover mitten cuffs, thumb holes, and a hood that helps keep me super warm (*newer models have a ponytail slit and I won’t lie – I’m a little jealous mine doesn’t). On super cold days – I pair this hoodie with the jacket and it keeps me nice and toasty.
Finding cold weather tights is tricky for me – you want a pair that will keep you warm without restricting your movement too much. I have two older pair of tights that keep me warm – but they are a little stiff and I feel that restriction when I run. I tried a pair of brushed leggings from lululemon this winter but I didn’t find them as warm as I wanted. Finally – I found the perfect pair! The tech fleece fabric has the stretch that I want while providing the warmth that I need. They also meet my other two requirements – high waisted and interior drawcord. Only thing I would add next time – side pockets please 🙂