Workout Wednesday: Fall Bootcamp 

B&B came in hot with not one, but two lululemon Bootcamp classes in one week! This 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 heart pumping and glutes burning. And of course, what would our workouts be without plenty of burpees?! It’s always fun when we can workout together! We love teaching in-store classes and can’t wait for you to join us at our next workout ❤


For this workout all you need is a timer, a mat, and water! 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.

1. Squats
Reverse lunge + forward kick

2. Body saw plank
Hi-lo plank

3. Lateral lunge + a Single Leg RDL
Skater Hops

4. Tricep Dips
Spaghetti & Meatballs

5. Split Squats
Squat Jacks

6. Side Plank Dips
Burpees

 

Thank you to everyone who got up and came to sweat with us! We look very teaching these classes 💜 And a huge thank you to lululemon RF for providing a space for us. Big shout out to both Pleasant Petites and BarkThins for fueling our participants post-sweat sesh!

Xo, Louise & 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

 

The Longest Run of My Life

Fall marathons = summer training. Long sweaty runs in the August heat. As the days have been getting hotter, the runs just keep getting longer. Both Pam and I have been tackling double digit runs every weekend. As some of you know, the Chicago Marathon will be my first marathon (AHHHHH!!) and a few weekends ago, we joined up with the New York Flyers to log our miles for one of their long training runs.

The NY Flyers running club hosts a long training run called the “3 Bridges Run” which is held twice annually. The first time was August 27, and the next long run is on October 14. This training run winds throughout Manhattan, Brooklyn, and Queens before heading back into the city. For those of you running the NYC Marathon this November, it is great because you hit the Pulaski and 59th Street bridges at the same mile markers during both this run and the marathon. Personally, I found that the best part is that you don’t have to run alone!21083374_1018493478287790_2657366879007573187_o

Honestly, the hardest part of my training so far is that I have been heading out on my long runs alone. A close second is waking up at strange hours of the morning to “beat the heat,” while sacrificing late summer nights with my friends has been pretty tough. Every weekend as I tally up miles, it keeps becoming my longest run ever. While my Garmin is pretty proud of me, that has been my silent success.

Running with the Flyers, however, gave me people to talk to; I ran into old friends and sometimes I just listened to others tell stories while we ran. We talked about what races they were training for, who had done Chicago, New York, Berlin, or never ran a marathon. We were cheered on by the volunteers who graciously gave up their Sunday morning to hand out Gatorade and watch my slather myself in Body Glide. You guys are the real MVPs! And as we continued on, encouraging each other and simply enjoying the mile we were running, I celebrated my longest run ever 🙂

We are 5 weeks out from Chicago, people. Five. Weeks.
❤ Louise

Running Sucks, but only for 5 Minutes

IMG_0565Okay, your shoes are tied and new playlist is lit, it’s time to go for a run… you can do this. *Insert some mantras about being strong* Music starts and you’re getting yourself warmed up. Let’s go- one foot in front of the other. Your heart rate starts to pick up and you begin breathing a little bit faster. Keep moving those legs… heart rate is still climbing as you’re trying to catch your breath. OMG. Why am I running? It’s only been one minute?! Keep going, keep moving. As you continue running it doesn’t seem to be getting any better… Only 2 minutes?! How can I keep moving *I am strong* How does anyone do this for miles and miles?! You approach the three minute mark and start to fall into a rhythm. Your heart rate is up but you don’t quite feel out of breath anymore. What is this magic?!

Your cardiovascular system is especially crucial during exercise as oxygen demand and waste production in your active muscles increase. The initial responses of your cardiovascular system allow your body to meet the increased demands placed on it with exercise. The average resting heart rate is about 60-80 beats per minute. At the onset of exercise, your heart rate and breathing rate begin to pick up to meet the increased demand for oxygen by your body. Your heart rate is proportional to the intensity of the exercise- as intensity increases, so will your heart rate. Going from walking to a high intensity activity such as running will quickly increase your heart rate.

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Side note… is anyone else running the Beach2Beacon on August 5th??

As you settle into a rhythm and maintain your pace, your heart rate will even out at a certain number of beats per minute. Your breathing rate will follow suit while both remain elevated above resting levels. This plateau is referred to as “steady state” and is the optimal heart rate for your body to meet the demands of the work (running) which you are doing. Steady state takes a few minutes to achieve and is not the same for everyone. For elite athletes, their bodies may be able to adapt to these physical demands quickly and reach steady state under 3 minutes. For those who may not be as physically fit, it could take upwards of 4-5 minutes to reach this plateau. Those who are not as conditioned may also have a higher heart rate at the same exercise intensity (in this case, running pace).

Let’s be honest, those first few minutes of running might suck. As you continue to run for a little bit longer with each week, you will continue to build your endurance. Increased cardiorespiratory endurance (heart and lungs) relates to the body’s ability to sustain prolonged, dynamic exercise using large muscle groups. In this case, we are talking about running longer distances and being able to deliver oxygen rich blood to those working muscles. Being able to maintain this level for longer periods of time shows improvements in aerobic fitness.

Anyone out there new to running? Any of our experienced runners have a story to share? Maybe something about your fitness or training journey! Share it in the comments below!

❤ Louise

 

Workout Wednesday: lulu Summer Bootcamp

B&B was back at it again with another heart pumping, quad burning, and burpee filled HIIT workout. We had such a fun morning sweating it out at lululemon RF with this strong crew! We love teaching in-store classes and can’t wait to see you guys again this fall ❤

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
A. Squats (Pulse down for 3 counts, up for 1 count)
B. Squat Jacks

Round 2
A. Triceps Push Ups (Modify from the knees)
B. Mountain Climbers

Round 3
A. Lateral Lunge into Single Leg Balance
B. Skater Hops

Round 4
A. Low Plank
B. Inchworms with a Side Hop

Round 5
A. Single Leg RDL
B. Burpees!

Round 6
A. Side Plank (Modify from knee if needed)
B. Toe Touch (Alternate sides)

 

Need a little more motivation? Grab a friend! One person performs exercise A while the other performs B then you switch 🙂

Thank you to everyone who got up and got their workout done on Saturday morning! And a huge thank you to lululemon RF for providing a space for us. Big shout out to both Pleasant Petites and BarkThins for fueling our participants post-sweat sesh!

Xo, Louise & Pam

 

Race Recap: Mini 10k 2017

The New York Road Runner’s Mini 10k was the first women’s only race and has been held annually since 1972. The race was originally intended to be a marathon, but it was decided that a “mini marathon” would be better suited. It’s crazy to think that not until the 1970s did women have their own race. It’s even more amazing now that not only does NYRR still host this 10k, but the Women’s Half Marathon each spring!

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This was my first time running the Mini 10k- many of my friends have done this race before (including Pam) and always enjoy it. Naturally I had to join in on the fun. Plus, it was part of girls’ weekend in NYC! Unlike some of the other road races, there is no crazy sign-up rush for this race which had over 8,000 finishers yesterday morning.

NYRR makes packet pick-up so easy for race morning or getting your bib ahead of time at the Run Center. The girl squad met up for race morning and headed to Columbus Circle for the starting line. Even before 8am, it was heating up to be a warm day. Summer is finally starting in New York! The corrals were organized, but separated by flimsy ribbon which ended up breaking and crowding the start. The first mile runs uptown on Central Park West- this part of the race was definitely crowded! I tried to weave through people, but also needed to gauge my speed. 1. It was hot! My body was telling me that I wasn’t going to be setting any records with this warm weather. 2. Don’t try and sprint out of the gate knowing that the steepest hill was coming up in Mile 2.

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So Central Park is no joke when it comes to the hills. There aren’t too many flat parts when you are running the big loop. I was mostly excited to run a race clockwise around the park after completing the Women’s Half which runs counter-clockwise. Those big uphills turn into downhills 🙂 By the 5k mark, I was sweaty and in need of some water. Thankfully there are 4 water/ Gatorade stops along the course. Winding around to the east side, the crowd started to grow with athletic supporters. My 5th mile was my fastest mile- probably due to the excitement from the crowd.

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Heading around the bottom of Central Park, the Mini 10k has the same finish as the New York City Marathon. With 800 meters to go, the hills keep coming and there is a nice uphill finish. I love to take off as soon as the finish line is in sight! Let’s go- you’re almost there! My personal favorite part of the finish line was receiving my medal from one of my friends who was volunteering! She was also at the finish line of the Brooklyn Half- the best cheerleader there is! Finishers also received beautiful carnations and pink post-race bagels.

Maybe the most important piece of all is the post-race party! The Mini 10k after party was held at the bandshell  where they had a huge backdrop for sweet finisher photos, raffle prizes, and a recovery zone- thanks, HSS! It gets better… the race shirt? It’s a lightweight New Balance tank top and is going to be perfect for hot summer runs while we are training for the Chicago Marathon. The whole race was a great experience and the perfect reason to get together with our girlfriends for a Saturday bRUNch.

Did anyone else run yesterday?! What’s your next race this summer?

❤ Louise

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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

How Not to Run a Half Marathon… or any race

Spring race season is in full effect! Today alone I have friends running the Long Island Marathon, Broad Street 10 Miler, and Pittsburgh Marathon. It’s hard to avoid getting swept up in all the excitement of race day and the post-race parties! So since I am sure you’ve already been inspired to sign up for your next half marathon, here are a few rules for race day and how not to run a half marathon… or any race. *Disclaimer: I’ve broken all of my rules*

FullSizeRender (9)1. Nothing New on Race Day

In my opinion, this is the cardinal rule for runners. Your long runs have been weeks of practicing for the big day. What foods you’re going to have that morning, what socks you’ll wear, and what to drink the day before (more on this later). We can divide this into two main rules: No new foods & no new clothes. Let’s address the food; unless you have an iron stomach, sticking to what you know can save you from stomach issues popping up at mile 5. If a bagel with peanut butter is your go-to, you should probably stick with that. This also applies to dinner the night before a race because that new Thai restaurant will still be there for post-race celebrations. #DontRiskIt.

Second are your race day clothes (and everyone who is wearing their race t-shirt is breaking this rule). Something new could rub your skin the wrong way and the last thing you want is to be bleeding from a new sports bra when you’re hoping for a PR. I actually broke this rule last week… (but thankfully I don’t regret it) when I wore my new lululemon Fast & Free crops. This Nulux fabric is probably made of magic, but not only did they feel light and comfortable for all 13.1 miles, these pants have more pockets than you would need #Bonus.

2. Don’t Try to Run with a Hangover

This should be a given… but here’s a little story for you… Last year, Pam convinced me the day before to run the Women’s Half. However, when the Rangers are in the playoffs my priorities shift a little bit and perhaps the words “open bar” should not have been on my agenda. A good rule of thumb is to skip the drinks and opt for water; not just the day before a big race, but a few days leading up to it. Especially with spring races, the weather can get a little warmer than the ideal race temperature so it is key that you keep your body hydrated. You’ll feel much better on race day and your performance will reflect your good life choices.

IMG_57833. Always Have a Race Plan B

“I’m going to go run” might be a bit vague in terms of your plan. Whether you are shooting for a PR or simply looking to complete your first big race, a game plan will help you get there. Last year for Brooklyn, I only had plan A which was to break 2 hours. Unfortunately when I saw that goal time slipping away, I didn’t have a plan B. So I mentally/physically dragged my body the last 3 miles of that race to cross the finish line. Think about your long training runs and your goals, look at the course map/ elevation chart, then decide on a race plan. And a back up plan. For the Women’s Half this year, I decided on my plan based off of my Brooklyn 2017 training so far. I set a goal time for running before needing to walk, then running from one water stop to the next. I also promised myself I would run up both Cat and Harlem Hills on the second lap. You want to create a race plan to help you finish and feel confident. Talk about your plan with your coach or running buddy ahead of time, too!

What are your rules for running a race? Do you adhere to them or regretfully break your own rules? Share with us in the comments below 🙂

Happy Sunday Runday!
Louise