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

Class Review: SLT Roslyn

Strengthen. Lengthen. Tone.

SLT is a pilates based class which works to strengthen your whole body. This low impact workout uses a pilates reformer for all of the moves including planks, lunges, and upper body work. Even if you’ve never used one, you would recognize this large machine with the sliding carriage rigged up with bars, straps, and tension springs. Because it is a pilates-based class, the foundation of these movements comes from core strength. Even as you’re working upper body muscles, your abdominal muscles are engaged. The same occurs standing in a lunge position where your balance and coordination are also being tested. The great thing about utilizing a reformer is the benefit you get from the pulleys and spring system which creates more resistance (compared to just your body weight) as you move through a full range of motion.

img_8957

This was my first experience taking an SLT class, let alone using a pilates reformer. More than anything, I was intrigued about how this machine works. Our friend Dianna, aka @falztasic, led myself, some of our lululemon RF crew, and new friends through a 50 minute class. I was happy to know I wasn’t the only newbie to SLT and there were also a few veterans in class that I could follow, as well. With my sticky socks on my feet, I was ready to go.

We started the warm-up with some plank work which consisted of planking, pikes, and body saws. The class moved through the whole right side of the body including legs, glutes, and abs. Each movement is slow and controlled as you focus on the push and pull from the machine. The emphasis was definitely on the quality of each movement, not the quantity of exercises. Dianna was fabulous and made sure everyone was maintaining proper form- especially us newbies! We transitioned into some upper body strengthening, including shoulder and chest moves, before sliding over to the left side. Every part of me was getting a challenging workout, including my brain, as I learned how to adjust my machine and move my body to each count. The SLT class transitioned smoothly from each muscle group, but never as quickly as you would want #FeelTheBurn. Our class finished with some strict core moves at the end that really just finished my abs off.

img_8962

Ready for my honest opinion? About two minutes into our class I thought my abs were just gonna pop off. But would I take this class again? Hell yeah! We were constantly moving for the whole class and performing each movement long enough that it definitely took you out of your comfort zone. As with any new exercise routine, practice, through repetition, will not only help you grow stronger, but become more confident in what you are doing.

Do any of you guys go to SLT regularly? Or any pilates reformer class? I need to know if my abs will ever stop hurting 😜

❤ Louise

When Running Gets Taken Away

Running is my outlet- it has been my stress relief for years. My time to myself to think- or not- and get those endorphins flowing. It’s been especially important in recent months while dealing with family drama and moving apartments. Yet I have a love/hate relationship with running. Sometimes in the moment it is great and everything feels good; other times I️ feel like death. Twice this year running has been taken away from me. In the first month of marathon training, I ran myself into the ground to a point of injury. I️ had to learn to rest, know my limitations, and work my way back up to it.

Thanksgiving morning, I ran the Garden City Turkey Trot. This is one of my favorite local races- 5 miles through the streets I ran so frequently while in grad school. This year was not my fastest, but that’s fine by me because I had fun. Every year I’ve been able to run with family, friends, or both! It really is one of my favorite parts about Turkey Day! This year I️ ended up with a different memory. Thanksgiving night I was in a bad car accident where the airbags went off. I went to the ER where they determined I have a possible buckle fracture in my sternum. It hurt to breathe deeply, laugh, or even cry. The rest of me is fine, my car not so much. But please don’t throw me a pity party- I’m doing much better now. 

Unfortunately, I am not able to run again. In fact, I can’t lift anything. Sometimes I move the wrong way and end up with sharp pain- and I so badly want to run, jump, lift, and snowboard. But I’ve learned patience and I know my body will heal itself. I’ve learned not to be afraid to ask for help while I let myself recover. Until then, I will enjoy my low impact cardio and physical therapy exercises 👍

❤ Louise

Recovering from a Chicago Heartbreak

Hi B&B fam – it’s been too long (don’t worry I have a catch up post coming at you this week)! One thing in particular that’s had it’s highs and lows the last two months is my running.


As you know – Louise and I ran the Chicago marathon – and it broke my heart in a way that a race hasn’t before. I think for the first time I really believed in myself in the marathon distance – started off running the race I was meant to – and then due to a few different circumstances I got sick at mile 17. Those next 9 miles were full of tears and I was in full on survival mode. I didn’t realize what an impact it would have on me until I arrived home. I didn’t want to run – in fact I wanted to do anything but run. I had the NYC marathon in 4 short weeks so I squeezed in a couple runs thanks to my Run Club peeps but my heart wasn’t there. I still ran the NYC marathon – honored to pace my dear friend Michele through the first half and then having fun the second half while hugging my friends, high-fiving the crowd, and setting a surprising course PR.


However, I knew it was time for a reset. I gave myself two full weeks “in retirement”. I didn’t workout at all – I focused purely on my personal life and I began my move to NYC (surprise if you didn’t know!! I now live on the UES!!!!!!!). My heart just wasn’t there and I needed some time. This is one of the reasons we took a holiday hiatus from Run Club. I needed a break from running.

Once I settled in, I was able to turn my attention back to my fitness and one thing I knew is that I had to find the fun in running again. My biggest step to achieving that – I ditched my Garmin. I couldn’t run for miles, or splits, or PRs, or speed – I needed to run for ME. I needed to run to feel my heart beat, to allow my feet to carry me over the pavement without expectation, and to take in the sights and sounds of my new life.


It’s been a month since the NYC marathon and I’m getting the itch again. I’ve explored new places with friends, I’ve found solitude along the East River at night, and I’ve enjoyed miles with my fiancé. My point – never be afraid to take a step back. As they always say distance makes the heart grow fonder – and I have to say – I’m falling in love all over again.

Xo, Pam

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.

race_1539_photo_40365599

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