5 Rules for Strength Training

Running, swimming, and biking are all great forms of aerobic exercise. But what about anaerobic exercise? How do you incorporate strength training into your workout regimen or marathon training? As much as we love going out for a long run, strength training is such a critical part of our routines and has helped us become better runners! From body weight exercises to Olympic lifts, we have tried it all! But what is best for someone may not be appropriate for another person.

Let’s take it back to the basics: here are my 5 Simple Rules for Strength Trainingimg_4190

1. Strength training is for everyone. It is so important for your exercise routine because increasing your lean muscle mass helps increase your metabolism a.k.a turning you into a “metabolic machine.” In addition, lifting weights gives you increased bone strength, better posture, and decreased back pain. The same workout routine of a bodybuilder, however,  is not appropriate for everyone; it is specifically formulated with heavy weights and long duration. Make sure your workout is appropriate for you and your goals!

2. Challenge Yourself. Toning and building muscle are the same thing, it’s just the degree to which you stress your muscles. Lots of people want toned muscles, but fear becoming bulky. Rest assured, this is not the case! While men have a greater hormone availability and lean muscle mass, everyone’s muscles can only do one of two things: either get bigger or get smaller. When you lift weights that challenge your muscles, you actually create small tears in the muscle fiber. This is why you may feel sore the next day! Your muscles repair themselves, allowing them to grow stronger and a little bit bigger.

3. Rest for 48 hours in between. You know that soreness you feel the day after lifting? Lifting weights breaks down muscle fibers then they rebuild themselves a little bit stronger. Not everyone needs to have a “shoulder/leg/back day” but it’s important to let your body rest between strength training sessions of the same muscle group. If you are lifting back to back days, then start by dividing your workouts into upper and lower body days followed by rest.

4. Abs are the same as every other muscle group. Meaning that the same way your legs become sore and need rest after a day of squats and leg press, your abdominal muscles are no different. Choose quality ab exercises instead of performing “all of the crunches.” Just like your other muscle groups, make sure they get a break before completing another abdominal workout. Remember that increasing the total lean muscle mass in your body- not just abdominal muscles-  will help you burn more calories throughout the day, shed the layer of fat over your muscles, and achieve the look you want- “toned.”

5. Form is important! This is probably the most important rule of all because you don’t want to end up hurting yourself. Properly executing exercises will help to avoid injury and ensure you get the most out of your workout. When you’re getting to the end of a set, don’t sacrifice your form just to finish out the repetitions. Many people worry about starting a strength training routine because they are unsure of how to lift free weights or use the machines at their gym. Start by doing a little research or join a friend for their workout!

Bottom line: whether your goal is to lose weight, become stronger, or add muscle mass, strength training needs to be a part of your exercise routine.

❤ Louise

Cardio or Strength Training: Which Comes First?

Starting an exercise program can be challenging and bring about a lot of questions. The internet provides a ton of information, some of which may be conflicting and lead to more questions. When starting an exercise program, many of my clients ask me if the order of their workout matters; meaning should you be performing cardio exercise (running, biking, swimming etc.) first or be starting with strength training exercises.

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Cardio then strength or strength then cardio?
Science says either way is fine!

Plenty of research has been done in this area, and while some online resources may tell you to do one before the other (maybe to maximize your calorie burn), the truth is it doesn’t matter. I always recommend that my clients start with whichever form of exercise they find to be most challenging because your body hasn’t used any of its energy stores yet. If running is going to be the hardest part of the workout, start there and finish with your strength training routine. Maybe you are trying to incorporate more resistance exercise into your weekly schedule, so starting there will make sure you complete it.

Ultimately, it comes down to what your goals are and how you want to structure your workout. If you are training for a race, then aerobic exercise will take priority. If the strength training circuit at the gym is your new challenge, start with a warm-up then focus on completing that circuit before riding the bike. This will allow your body to have the energy it needs for your main target. Take note that any sort of skilled lifts or long training runs should be done on their own days; trying to perform barbell snatches after a 30 minute run may not be the best plan.

It is also important that you are getting enough of both types of exercise each week! Below are the recommended exercise guidelines from the American College of Sports Medicine:

Cardiorespiratory Exercise

  • Adults should get at least 150 minutes of moderate-intensity exercise per week.
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
  • People unable to meet these minimums can still benefit from some activity.

Strength Training Exercise

  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Two to four sets of each exercise will help adults improve strength and power.
  • Adults should wait at least 48 hours between resistance training sessions of the same muscle group.

The full list of Physical Activity Guidelines can be found here! Including flexibility and neuromuscular activity guidelines.

The most important piece to this puzzle is to remember why you started- stay focused on your goals and trust the process. Have an exercise question? Ask us in the comments below or email us at burpeesandbordeaux@gmail.com 🙂

❤ Louise

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

Workout Wednesday: Anniversary Party at lululemon

B&B was back at it again with another heart pumping, glute burning, and burpee packed workout. What an amazing morning spent sweating it out with these strong ladies to celebrate our 1st Anniversary! In case you missed it or want to do the workout again, here you go! *Post workout, champagne popping not included* 😉

IMG_5696There 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…

IMG_5748Round 1
Squat Thrusts
Reverse Lunges

Round 2
Plank Jacks
Russian Twists

Round 3
Jump Lunges
Lateral Lunges (15 sec each side)

Round 4
IMG_5701Plank w/ Shoulder Taps
Triceps Push-ups (modify from the knees if needed)

Round 5
Skater Hops
Single Leg Romanian Deadlifts (RDLs- 15 sec each side)

Round 6
Burpees
Side Plank Crunches

 
We want to give a huge shout out to all of our amazing sponsors who made this event such a success! All our class participants went home with the tastiest swag bag we have ever seen. Be sure to check out these amazing brands!

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@lululemon @sailawaycoffee @pleasantpetites @fuelgoodprotein @core @cookierepublic @vitalproteins @primalkitchenfoods @purely_elizabeth @barkthins @nutpods @eatbanza @iheartkeenwah @kodiakcakes @halotopcreamery @sweatcosmetics @yunibeautybrand @freskincare @beachfitli @beinspiredlb

 

Xo, Louise & Pam

Happy Anniversary B&B!

Life is about taking chances – chances that force you so far out of your comfort zone. IMG_9086

It’s our 1st Anniversary!

When we took the leap of faith to launch Burpees & Bordeaux a year ago we didn’t know where it would go. We knew we wanted to share our journeys – the highs and the lows, we wanted to share solid research backed information, and we wanted to share our love for fitness (and wine). Little did we know we would connect with some of the most bad-ass women in the industry, grow not only as friends but also fitness professionals, and also expose our most vulnerable selves. We are so grateful for each and every one of you who read our blog and support us in our journey. A special shout out to our friends, our families, and significant others who support us day in and day out! Thank you to our friends at lululemon RF for letting us reach more individuals and all of the Tone It Up- Long Island girls who always come out to support us.

We love you all and can’t wait to see what the next year has in store for us!

Xo, Louise & Pam

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

Workout Wednesday: Abs & Glutes

This week’s workout is sure to get your core and glutes firing! Our simple routine is perfect to sneak in before work, while dinner is in the oven, or on vacation. Seriously, sliders & bands are clutch to fit in a suitcase! I love to add these moves in as a bonus after a quick run or when I’m short on time.

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Let’s get moving…
👉🏻You’ll need sliders & a resistance loop!
3 rounds of 3 exercises 🙌🏻 Perform each exercise 30x! Divide it up if you need- just get those 30 reps- 3×10 or 2×15 💪🏻

🔹Banded bridges
🔸Clamshells
🔹Banded Plank Jacks

🔸Crunches
🔹Reverse Crunches
🔸Bicycles

🔹Slider Mountain Climbers
🔸Slider Body Saws
🔹Slider Tucks

Tag your friends to join you for this booty and ab burn! Use #burpeesandbordeaux to share your sweaty selfies with us on social media 

❤ Louise

Fitness Friday: 3 Reasons You Can’t Out-Exercise a Bad Diet

image1Back in high school and college, I could eat whatever I wanted and stay a size 4. I was an athlete and my metabolism was on fire. After lacrosse practice, I would hit the dining hall- hard. After hours of running, drills, and strength training, my body needed to be refueled. I was in college and could get away with it; but since then lifestyle has changed and no longer am I working out at that intensity. As you age, your body changes just as your exercise routines will evolve. Reality check: even with working out daily, maybe twice a day, you can’t change your body composition if you’re indulging in ice cream and trying to counteract it with SoulCycle. I’m a strong believer that abs are made in the kitchen and unfortunately, all the cardio in the world won’t be able to help if you’re maintaining an unhealthy diet.

1. You are not a professional athlete
Now you’re a regular person who enjoys exercise and still a bad ass athlete – which is totally fine! Exercising isn’t a full-time job for most of us and our days aren’t spent training. Finding a balance between workout routines and eating can be hard. It’s difficult to justify regular take out meals simply because you are going to CrossFit in the morning. #WOD. But be realistic about the calories you’re expending in a workout v. how many calories you are consuming. Just because you worked out doesn’t necessarily mean it should be rewarded with food. Instead, choose to prepare home-cooked, lean meals and save that penne alla vodka as your post-race celebration meal. Don’t get me wrong, special indulgent meals are fine once in awhile; but don’t try to justify it with an intense sweat session you may have had earlier in the day.

2. Not eating enough means you won’t have energy to exercise
Not all diets are healthy- be careful with low-calorie and low-carb diets especially if you are hitting the gym hard. Your body needs to be fueled properly in order to sustain yourself throughout that lifting session or cycling class. Restricting your eating can leave your body searching for a source of energy to complete your workout. Unfortunately, restrictive eating plans often only leave your lean muscle mass as a source of energy. There are essential fats and certain nutrients your body may be missing, and as a result it could inhibit your body’s ability to build lean body mass. Make sure to eat prior to exercise to help your body perform at its best; this is also important to avoid feeling dizzy or having your blood sugar drop too low.

3. Calories in v. Calories out
Simple, right? We gain weight due to a lack of physical activity in combination with overeating. So fix it by eating less and exercise more. Yes… but no. All calories are not created equal- fried zucchini is not the same as spiralized zucchini noodles (yum!) The same way broccoli and cupcake calories are not the same. Foods contain different nutrients which cause various physiological effects within your body; what you eat can signal your body’s hormones to burn fat, boost metabolism, build muscle, OR it could create the opposite effects. If your nutrition is sub-par, you can keeping exercise all you want but still struggle to lose weight.

Bottom line: Make sure you are being honest with yourself when it comes to your nutrition. Honest about what you’re eating and being realistic about how that balances out with your exercise routine. Making good choices without restricting yourself will allow you to make lasting nutritional changes.

Happy snacking!
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

Workout Wednesday: Hump Day Hill

We get it- that wind chill and layering may not be for you, and since temperatures have dropped, I’m sure many of you have moved your runs indoors. Whether you are training for a race this spring or simply running for your health, adding hills into your routine is a must. This week’s workout takes you up a juicy hill with some time to recover. Do as many repeats as you’d like!

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Check out one of our older posts with some tips to perfect your form on the treadmill when cruising up that hill. If you enjoy today’s workout, you will love our “Hardy Hills” routine! You can find all of that here!

Happy Running!
Louise