5 Lifesaving Meal Prep Tips

It’s Sunday night and you’re scrolling miles with your thumb through Instagram. You see a friend posted #MealPrepSunday, curiously you click your way into another dimension. This one is filled with beautifully organized Tupperware piled high with grilled chicken and veggies. Ugh how do these people stay so organized?

Meal prepping doesn’t have to be overwhelming! It’s a great way to plan ahead and stay on top of your goals- especially when your weekdays are jam packed. Carving out some of your free time to go food shopping and cook on the weekend is all you need to set up for a successful week!

Try these 5 simple tips to make meal prepping a breeze!

1. Take inventory as you’re making your shopping list.

Taking an inventory ahead of time will not only save you money, but a second trip back to the store. What’s in your pantry already? Check the fridge, too, as you’re listing ingredients. Incorporate any leftovers you have into next week’s meal prep so it doesn’t go to waste.

2. Plan your meals before going to the store.

I love to turn my week into a big grid. Listing Monday- Sunday across the top then breakfast, lunch, dinner and any snacks in a column on the left. Start with the meals you know need to be packed, i.e. lunch and snacks for work hours. Pencil in any meals you know where you’ll be out to dinner or at an event. Then fill in the blanks! Tonight’s dinner can be tomorrow’s lunch, make 2 batches of overnight oats, grill chicken and serve with sweet potato one day and broccoli the next.

3. Tupperware/ food storage is key

Having smaller containers to pack your food into are great for 2 reasons: grab and go & portion control. Grab and go containers save so much time when packing a lunch box. If it’s a late night at the office or an evening gym session, then your dinner is good to go. Portion control is very important if you are trying to watch your weight- remember that both over eating and under eating can be issues.

4. Pre-chopped vegetables are a time saver

If you’re in a pinch or making a lot of meals at once, pre chopped vegetables are the best meal prep hack. Although they are not always the most cost effective solution, having an already peeled and cut butternut squash or some zoodles can help get things prepped quickly.

5. Freeze the leftovers

Sometime a recipe calls for more than you need- don’t waste your money! Keep the leftovers in a freezer safe container and save them for later. Try putting them in individually portioned containers to take out as you need- then you’re already planning ahead! Chilis and soups will freeze very well and are easy to warm up on cold nights.

What tricks do you use to make meal prep easier? Share them with us below!

Xo, Louise

Workout: Groundhog’s Day Circuit

Looks like Punxsutawney Phil think we are going to have 6 more weeks of winter ❄️ While that may make some of you want to crawl back into your hole, we want to get you guys up and moving! Just like Phil pops up and down, this core circuit is gonna have you jumping up and down while alternating floor and standing exercises. All you need is yourself!

Share with us on social media when you finish your workout! Be sure to tag us in those sweaty selfies 💪

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

On the First Day of #Fitmas, B&B Gave to Me…

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Today is the first day of our holiday fitness challenge!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning 🙂 It’s the 12 Days of Fitmas!

Here’s how it works: Start with that day’s exercise, then count it down (just like the song!!) performing each of the previous exercises all the way back to Day #1.

On the first day of Fitmas, Burpees & Bordeaux gave to me…

a ONE MINUTE PLANK!

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Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too 😉

Fitness Friday: Planks on Planks on Planks

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If you have ever worked out with us, you know we love a good plank! But we don’t know too many people who get as excited about doing planks though. Usually you find yourself staring at the timer waiting for it to hit zero. Let’s be honest- planks are a killer, but holding one makes you feel pretty strong! For a basic isometric exercise, planks strengthen your entire body. From your abs to your back, from your glutes to your shoulders, everything is working to maintain that position.

So why do we love planks? They are both functional and challenging! Working your spine in a neutral position maintains the natural curvature and doesn’t add extra pressure on the vertebrae. You want your core to be strongest in this position- think of maintaining good posture. When it comes to core strengthening exercises, working those muscles in a neutral position will carry over to day to day activities.

How do I do a plank? Glad you asked! 😉

  1. Starting on the ground, lay on your stomach, bend your elbows 90 degrees and rest your weight on your forearms.
  2. Elbows should be lined up directly beneath your shoulders with your body in a straight line from your head to your feet.
  3. Lift your hips up off the ground keeping contact only with your forearms and feet.
  4. Tighten your core, maintain strong shoulders, flex your quads, and squeeze your glutes. Don’t forget to breathe!
  5. Hold the position for as long as you can. Your goal should be to hold it for as long as your can!

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You can modify this exercise by doing a bent-knee plank. As you build up your strength, progress to a full plank. If you’re looking to increase the challenge, try these variations!

  • Lift one leg up. Raise one leg in the air (lifting from the hip) and you will increase the demand on your core to fight your body’s natural urge to rotate.
  • Lift one arm up. Again, your body will want to twist to the side. Don’t let it! Keep your shoulders square to the ground.
  • Use a stability ball. Resting your forearms on the ball forces your body to stabilize itself to stop the ball from rolling out from under you.

What is your favorite plank variation? What’s the longest you’ve ever held a plank? Share with us!

Happy Planking!
Louise