Studio Review: FLEX Studios

Nestled in the rolling hills on the North Shore Long Island, you can find a new pilates based studio, FLEX. The studio has been open for a few weeks and recently celebrated their Grand Opening with 4 days of free classes! Naturally I adventured from Long Beach to Woodbury (even in a snow storm- thanks to my Jeep!) to check out some classes.

All you need to bring Is your own water bottle, skid-less towel, & sticky socks- the rest is provided for you (mats, sweat towels, and showers).

First up was FlexIR, a mat pilates class in a hot room which is warmed by infrared panels (we’ll get to that). Taught by Kara, the class targeted total body and utilized a pilates ring, small squishy ball, and a set of 3# dumbbells. As a typical mat pilates class would be formatted, we moved through upper and lower body working one side at a time then finished off with plenty of core – planks, teasers, and crunches – oh my!

About 10 minutes into class, the heat of the infrared panels really started to kick in. The infrared panels warm objects in the room instead of just heating the air. Since the panels heat you up directly, you don’t need time to warm up the room. The FlexIR definitely left me very sweaty!

My second class was a Flex 30/30 class with my friend Dianna 🤗 This total body class combines two workouts in one and is done half with a TRX suspension trainer and the other half on a pilates reformer. We started the first half of class in the TRX studioDianna gave the class a quick intro on adjusting the TRX straps then we got to work. The class was broken up into 3 blocks (upper body, lower, and core) with a burst of cardio in between each round. After we finished our core round, we quickly scooped up our things and headed to the other room in the studio for our pilates session. Fast change into your grippy socks, crash course in reformer anatomy, and we were ready to go! Starting with core this time, then working in a combo of upper and lower body. This studio, more dimly lit, was the perfect atmosphere to cool it all down. The class in total was about 50 minutes long, the same as my previous class, the FlexIR.

This class squeezes a lot of workout into a short period. It’s great if you’re looking to try out both TRX and the Flexformer. I’d love to try a full class of each (which they also offer- FlexTRX and FlexFormer) to get more out of each piece of equipment 💪🏼

Have you tried Flex Studios yet? Share in the comments!! They also have 2 locations in the city (NoHo & Union Square). Check them out here!

Xo, Louise

RSVP for lululemon Winter Bootcamp!

B&B is back for another heart pounding, glute burning, sweaty workout class! Our friends at lululemon Roosevelt Field will be hosting us for our February Bootcamp and we can’t wait to sweat with you on Saturday, February 9!

Follow the link below to reserve your spot! The event is free but limited to 25 participants so grab your friends and get your tickets 🎉

Get your B&B February Bootcamp tickets here!

Xo, Louise & Pam

Workout: Burpees & Brews Bootcamp

Burpees & Bordeaux partnered with our friends at Small Craft Brewing Company to bring you Burpees & Brews!! Last weekend we got to sweat with an amazing crew then followed it up with flights of beer- talk about Sunday Funday 🎉

How-to: This workout is classic B&B style! There are 6 rounds with 3 exercises in each round. Perform each exercise for 30 seconds then rest for 30 seconds- repeat each round 3 times before moving onto the next.

All you need is a mat and a timer!

Round 1

  1. Step back lunge left
  2. Step back lunge right
  3. Squat Jumps

Round 2

  1. Low Plank
  2. Ankle Reaches
  3. Thrusters

Round 3

  1. Lateral lunge right
  2. Lateral lunge left
  3. Touchdown jacks

Round 4

  1. Inchworm to Push-up
  2. Inchworm to Shoulder Taps
  3. Hi-Lo Plank

Round 5

  1. Squats
  2. Squat Pulses
  3. Burpees

Round 6

  1. Side plank dips right
  2. Side plank dips left
  3. Hi knees/Mtn Climbers (alternate 10 reps each)

Thank you again to our friends at Small Craft for having us! We can’t wait to come back for another bootcamp 💪🏼

Xo, Louise & Pam

PS: Save the date for February 9th… we will be back at lululemon Roosevelt Field!

Studio Review: CycleBar Garden City

Brand new to Long Island is CYCLEBAR, an indoor cycling studio, located in the heart of Garden City. CYCLEBAR celebrated its Grand Opening this past Saturday, however, the party is going on for 2 weeks! On Monday I popped in to take my first class… and I’ve already been back twice since then.

When you walk into the studio located on Franklin Ave, it is bright and full of energy. The staff is ready to help get you set up and answer any questions- which is important since everyone is new to the studio. Self check-in at the main desk area is done on an iPad and complimentary shoes are ready for you. Simply add your shoe size to your online profile and voila! they will be ready in the cubby assigned to your bike number. Heads up: the pedals are compatible with SPD clips if you bring your own shoes. Find a locker to store your things, fill up your reusable bottle from the water station, and you are ready to go. The studio is dimly lit, but the bikes are numbered in order so they’re easy to find. If you have any issues adjusting your bike, the staff is on hand to get you set up for your first ride.

These classes have been nothing short of high energy, sweaty fun! Okay, I’ll be honest, cycling sucks in the moment because it’s challenging, but when you finish and have conquered that class- it’s fun! The instructor gives a few quick pointers about what you need to know for the class. Most important being that there is a screen on your bike with a few important numbers- power output, RPMs (revolutions per minute), and your gear (resistance level). Throughout the class, you generally ride to the beat of the music but the CycleStars aka instructors will give you ranges for both your RPMs and gear.

During the first Grand Opening week, I was able to take two classes with Gabby and one with Melissa- both of these ladies are strong, badass instructors! My first two classes were with Gabby who was incredibly bubbly and ready to ride. She helped with setup before class and explained the leader board (more on this later). The playlist was filled with old and new songs, both fast and slow. Her powerful words encouraged you to push your pace even when you thought you couldn’t. Melissa taught an incredibly upbeat class that took you out of your comfort zone. She also threw in a few country songs which added a fresh change from the usual dance beats. All three classes focused on pushing yourself to try your hardest while adding in small “dance moves” such as crunches, tap backs, and hitting the corners. I was more focused on my CycleStats so my push-ups and crunches were there half the time. About two-thirds of the way through the class they do an arm series for one song. (Personal opinion: I’m not a fan of arms in a cycling class, I like to focus on riding whereas this almost feels like a 3 minute rest. It’s not a deal breaker for me though.) Using either a 4lb, 6lb bar or both, we performed a series of basically biceps curls and shoulder presses. We get back into the ride and take a song to really zone in while our sweat towels cover up the stats screen. Verdict on the classes? I loved all of them!

The music, instructors, and the vibe is awesome, but my favorite part has been the CycleStats. You can see how hard you’re working right in front of you! And not only can you compete with yourself every time, but there is a class leader board. It shows your class rank based on your power output and you can see which bike number is in which place. Remember that your bike is assigned to you and your profile so it takes into account things such as your weight. Your place can obviously fluctuate and the instructor only flashed the board twice during the class- once about halfway through and again at the end when Gabby had us racing. Side note: I’m not super competitive- just like moderately competitive 😜 and mostly with myself. But when I saw myself in the top 3, I pushed harder. I dug a little bit deeper. And then I saw that myself and the girl next to me were neck and neck for 1st and 2nd. Game on!

97fc43ca-9b96-4af1-b519-22e8fb5dfa89

After each class, you receive an email with your CycleStats. It gives you a breakdown of your performance.

Other amenities at the studio include free shoes, lockers, and water fountains. There are also two showers with everything you’d need in case you have to head straight to work or a hot date 😉

CYCLEBAR is currently running a Grand Opening special and all their classes are FREE until April 7th!! Book a bike (or 2)! If you enjoy the classes as much as I have, there are also early bird deals on class packages- including the Founder’s membership which is unlimited riding!

Wanna join me for a ride?! I’m already signed up for Monday 4/2 at 9:45am and Thursday 4/5 at 11am! Come sweat with me 🎉 You can book your bikes here!

Xo, Louise

 

 

*This post is not sponsored by CYCLEBAR. All opinions are my own*

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

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

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

What Your Cycling Instructor is Really Thinking

After an awesome beach workout Sunday, I was ready to go again on Monday. Twice a week I teach indoor cycling- it’s probably my favorite class to teach! Something about the challenge of turning up the resistance and pushing through a 45 minute workout gives you such a sense of accomplishment. You can really zone into the music to help give yourself the strength to climb to the top of that hill or sprint across the finish line. It takes a lot of prep to put together a solid workout and the playlist to match it. But just because I’m teaching the class doesn’t mean I am breezing through it- I’m just hiding it better 😉

15 Things Your Indoor Cycling Instructor is Thinking

  1. I am so pumped for this playlist- it’s perfect. I’ve been singing it over and over. Music is on- let’s go!
  2. Hmm… is the music too loud? They can totally hear me, right?
  3. “Let’s turn it up!” Did I just get side eye? Oh man…
  4. This used to be my favorite song until I turned it into a hill climb… shut up Beyonce.
  5. I am talking way too much. Just let the people ride their bikes. “Stay strong!” My subconscious opened her mouth that time- I swear!
  6. How red is my face getting? Is it wrong if I have water mid-song?
  7. “Can I get a WOOOO?!” *silence* … Oh no, they’re dead.
  8. Howww are my legs still working? I secretly feel your pain. #Quads
  9. “Turn it up!” No, seriously. I see you. Turn it up.
  10. If my butt hurts, I bet yours does, too. Let’s stand it up… #TeamLegs, let’s go!
  11. These guys are killing it. Sprinting is no joke.
  12. “One. More. Song. That’s it! You’ve got this!” Really, I promise. I wouldn’t lie about it, that’s just mean.
  13. Sprint through the finish… “You’ve got this, guys!” Keep your legs moving.
  14. “WOOOO!!” Ohh, nooowww they “woo”… when it’s over!
  15. You had a great class?! Awesome! Okay, we can keep the Beyonce song 🙂

Seriously, thanking your instructor for a great class is probably the best compliment you can give. It shows that the effort they put into preparing that workout is worth it ❤

What’s your favorite studio on Long Island? Do you have a favorite song your instructor plays? Never taken a cycling class? No?! Well, if you’re a member of LA Fitness or a student at Adelphi- come to my classes!

Keep spinning,
Louise