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

Life Lessons with Louise

Everyday we do new things, talk to different people, and have a totally new experience. In all of these moments and the adventures we go on, we learn a little something. In part, this is a quick update on my life because I’ve been a little M.I.A., but I’m also sharing some of the life advice I’ve picked up some since we last chatted…

  1. IMG_5594Go Running Without Your Garmin! Lately I had been stressing about my running pace- in my mind it SUCKED. This time last year I was much faster, but I had also been really training for speed and sticking to my plan. This year my plans included a lot more snowboarding, traveling, and lifting heavy things. Squeezing in my runs when I could and maybe going too long without a rest day. It became discouraging to glance down at each mile and see that my progression run was turning into a regression run. So I took the watch off- and went a whole week just running with a stopwatch. It was glorious.
  2. Rest Your Body and Rest When You Are Sick (or Mother Nature with make you rest). I tried to go too long without rest days lately- especially since I had been traveling literally every weekend. Unfortunately, my body got mad and made me rest. Strep throat kind of resting. Mother Nature put me in my place and I gave my body the TLC it needed. Rest days are important to allow your body time to recover. Use the time you’d normally workout to stretch or foam roll those tired legs. I’ve since come “back to life” and am back to running and lifting. We’ll see how this half marathon goes on Sunday…
  3. Buy a Chef’s Knife. Pam’s going to yell at me when she reads this… she told me I needed one like 2 years ago. I still don’t own one, but I promise it will make meal prepping veggies about a million times easier and maybe you won’t cut your fingers IMG_5639as much as I do. And friends, I bought a cookbook. If you know me, then you know I love some grilled chicken and vegetables and could eat that forever. But I got so excited to get a little creative with my cooking. So as I did my usual meal prepping, everything was going well. Then I thought I failed because I bought the wrong ingredient. I was so upset over literally nothing, but in that moment it was discouraging. Side note: I learned that almond flour = almond meal, they’re just ground differently. #FunFact
  4. Do Something You Love. Fun fact you may not know about me: I am a die hard New York Rangers fan. I loooove hockey and especially love playoff hockey. My favorite part is that you can just dive into it for a little escape from reality. I become totally focused on these games, but it’s also amazing because I can share the fun with my family and a bunch of my friends love hockey, too. Maybe your escape is reading, maybe it’s swimming, maybe it’s baking cakes (if so, let me know if you need a taste-tester). I’m not just saying to find something you love, but actually take the time to do it!

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Have a beautiful week my friends!

Be on the lookout for a crazy, fun-filled B&B weekend as we celebrate our One Year Anniversary at lululemon and run the Shape Women’s Half Marathon! Follow us on Instagram @burpeesandbordeaux

❤ Louise


The Shirt You Need to Crush Your Workout…

Happy Anniversary B&B!!

Have you check out our newest shirt launch?! We are currently collecting orders for our new tees and tanks! As requested, we have added men’s t-shirts and ladies’ V-necks. Check out our new women’s cropped workout tank and the classic racerback.

Both Men’s and Women’s styles are $20 each (plus $2.50 if you would like it shipped)!

 

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Get ready to sweat with us this year! Save the Date: Our anniversary workout class will be held at lululemon Roosevelt Field on Saturday, April 29!

***If interested, please either leave your email in the comments below or send us an email directly to burpeesandbordeaux@gmail.com 🙂 ***

Xoxo, Pam & Louise

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

Finding My Strength: Utah Edition

IMG_5526I am not one to create resolutions. While I have my personal goals, I very rarely share them with others… in fact, part of this post has been written since January and I was nervous to share it. Heading into this year, I wanted to be strong- both physically and mentally. It’s a very vague goal and I wasn’t sure how that would be measurable or if it was attainable. But even in 3 months, I have changed and so my goals have already evolved, too. 

I’ve been calling 2017 “The Year of the Marathon” like the Chinese New Year celebrating the Year of the Rooster. Last fall, I did something crazy like putting my name in a race lottery. I never get picked in the lottery for races- in fact I have a 0% success rate for the NYC Half Marathon. Ironically, I actually got picked for the Chicago Marathon. Maybe I complained when I got in or called it a stupid idea or tried to convince myself it wasn’t actually happening. But I’m going to tell you a secret… I want to run this. I want to prove to myself that I can be strong. I want to do something I never thought I would do. Something totally crazy and out of my comfort zone. I have to do it for the hardware.

A few weeks ago, my boyfriend had gone on a sweet snowboarding trip out west and while he was away, I decided I wanted to do that, too. Last week, I went on an amazing trip to Utah. Something completely out of my comfort zone- riding down these huge mountains that are unfamiliar to me. I was back and forth between excited and nervous. One week before my trip I thought I wasn’t going to go- I had a few tough runs at a new mountain and wondered how can I try and do this in Utah? Doubting myself again, I went out for another day of snowboarding and was feeling better on the mountain. Five days later, I got on that airplane.

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Four days, four mountains, and I don’t even know how many runs I did… definitely a lot! Unsure at first, but by the fourth day I was shredding. Literally. I conquered my fear of riding alone and getting lost, rode west coast black diamonds, wove through trees and dove into powder. I conquered my self doubt. I learned to be brave and ended up feeling strong because of my successes.

This strong, independent spirit has traveled back with me and I’ve carried it right into my half marathon training. What did I learn? Maybe I am stronger than I think. Maybe I shouldn’t say “I can’t” until I give try. Maybe I’m ready to step out of my comfort zone again. The thought of running Chicago terrifies me, but it’s also still over 6 months away and there are hundreds of miles to run until then. Starting with the Brooklyn Half, I’m training to be strong as I head into a summer full of long, sweaty miles. I’m excited for you all to join me on the journey to running my first marathon!

❤ Louise

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

Running Stores on Long Island

What’s the most important piece of gear for a runner? Shoes! Of course, running shorts, Body Glide, and GPS watches are great to have, but a good pair of running shoes literally supports your body for thousands of steps during each run. My friends and clients frequently ask where they can get a good pair of shoes. The critical element is that you purchase the right pair of shoes for you and your feet.image1-2

Locally, there are a handful of stores on Long Island that specialize in helping you find both running shoes and gear for your active adventures. When finding new shoes, I strongly suggest a simple gait analysis by an in-store professional; they know the difference between under and over-pronation, what shoes are good if you have a heel strike, and which shoes would be good for trail running.

These are some local stores on Long Island that I recommend for my friends!

Runner’s Edge- Farmingdale

Sayville & Smithtown Running Company

Super Runner’s Shop- Huntington

2nd Wind Running Shoes- Setauket-East Setauket

NYC also has many running stores if you live closer to the city! Check out Brooklyn Running Company, JackRabbit Running, ASICS Store, and Super Runner’s Shop also has NYC locations!

Happy Running!
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

Recipe of the Week: Cauliflower Pizza

I have tried a couple different recipes and they have either been extremely labor intensive or turned out to be a sloppy mess! I was finally victorious with this recipe and you can switch up the toppings with whatever you like – I happen to be a pepperoni and pineapple girl 🙂
Ingredients
  • 28-32 ounces cauliflower rice (you can also place cauliflower florets in food processor)
  • 1 egg, beaten
  • 4 ounces chèvre goat cheese
  • 2 teaspoons dried oregano
  • 2 tsp garlic powder
  • ½ teaspoon sea salt
  • Optional: 1 tsp pizza Flavor God seasoning

Toppings

  • Whatever you like! We did pizza sauce, fresh mozzarella, pineapple, pepperoni, red onion, red pepper, parmesan, and pepper flakes.
INSTRUCTIONS
  1. Preheat the oven to 400ºF and line a baking sheet with parchment paper.
  2. Steam the cauliflower rice. I typically buy the ones that you can steam directly in the bag. Once cauliflower is cooked, place in a towel and squeeze all of the liquid out.
  3. Place the cauliflower pulp in a mixing bowl and add in the egg, goat cheese, oregano, garlic powder, and sea salt, and pizza seasoning. Mix well.
  4. Once mixed, place the mixture onto the baking sheet. Using your hands, press the mixture until it is spread out evenly with no thin patches, about 1/3 inch high.
  5. Bake for 30 minutes and the top begins to brown.  Then carefully flip the crust over and bake for another ı0 minutes.
  6. Once the crust is ready, add your favorite pizza sauce and toppings and then bake for another ı0 minutes at 400ºF.
  7. Enjoy!

Xo, Pam

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