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


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

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

On the 6th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE SIXTH 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!

ON THE SIXTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

6 PLANK ROTATIONS!

How to: Start in a high plank position with feet apart. Rotate onto the sides of your feet while opening up your chest and reaching for the sky. Keep your core tight the whole time. Return to start & turn to the other side. Be sure to do 6 each side!

And don’t forget your:

5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

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.

Event Recap: SHAPE Body Shop

img_4190This past Saturday, B&B headed to NYC to take part is Shape’s Body Shop pop-up event. The event was a fundraiser to raise money for the Movemeant Foundation. The Movemeant Foundation “helps young women feel confident about their bodies by empowering them with the tools to be active.” Each class was $10 and they had a variety of classes from HIIT to hip hop to meditation. We signed up ahead of time for a triathlon of fitness; 3 classes with 3 instructors. Upon arrival, there was a party already going at 9am. They had a DJ, a photo booth, a display of Reebok apparel, a lounge area, and a bar that was serving Michelob, water, and snacks! We mingled a little, snapped a few photos in the photo booth, and took a shot of beer. Then it was time for the first of 3 back to back classes.

We started off with Power Training with Jen Widerstrom. First off, she is badass with a strong body and a personality to match. She spent the entire time mingling with the group and dropping motivational lines to keep up going. Her class was based on 30 seconds of a pre-fatiguing exercise, 30 seconds of a high intensity exercise, and then a 30 second rest. After we did 3 rounds, we then jogged around the room for a couple of minutes. It was a fantastic class that left us feeling strong and sweaty.

Immediately after was a LIFTED class with Holly Rilinger. Holly launched this class in NYC and describes it as a way to “lift your mind, body and spirit through a combined sequence of meditation and HIIT.” This class was a great combination of moments of mediation mixed in with strength training, shadow boxing, and plyometrics. All of the strength training was done to the beat of the music so we all moved in unison and then the moment we would go all out with a sprint in place or tuck jumps. Pam: We ended the class with a meditation and I grabbed Louise’s hand. I am so grateful to have her on my journey and we serve as each other’s cheerleaders.

After class we met up with our friends, spun the Reebok wheel for a gift card, and then headed upstairs for Jenny Gaither’s Notoriously F.I.T. Jenny debuted this workout at the Shape event in LA and I have been wanting to try it. Notoriously FIT was a hip hop based dance class in which she encouraged us to lose all inhibitions and let loose! It wasn’t about being a good hip hop dancer, but all about having fun. Before the class even started, we mingled and made friends with some awesome ladies who work for SHAPE magazine. We learned choreography that included a little booty shaking, strut the catwalk and struck a pose, then finished with a dance circle where we all had a turn to hop in and dance. This class worked up a serious sweat! We were moving and grooving the whole time.

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After all our workouts, we enjoyed some snacks and refreshments. SHAPE hooked us up with our swag bags which were packed with goodies and discounts. Since we won Reebok gift cards, we also had to go there so I could buy Jen’s fabulous disco pants 😛 We followed our morning of workouts with brunch in the city because duhh! A huge thank you to SHAPE Magazine and the Movemeant Foundation- what a great way to work out and give to charity all in a Saturday morning.

Did any of you attend the event? What classes did you take?

Xo, Louise & Pam

Recipe of the Week: Simple Turkey Chili

Confession: I can cook, but I don’t. I’ll be honest, most of the time I am grilling chicken and vegetables. But if it only requires one pot- sign me up! Here’s my recipe for simple turkey chili- I spiced it up with fire roasted tomatoes and chili powder. If you want more heat, toss in chopped jalapenos! Less heat? Regular diced tomatoes will cool it off 🙂

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Ingredients:

  • 1 package ground turkey
  • 1 can red kidney beans (rinsed & drained)
  • 1 can Cannellini beans (rinsed & drained)
  • 1 can fire-roasted tomatoes
  • 1 Tbsp olive oil
  • 1 Tbsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Dash of salt (to taste)
  • Shredded cheese (optional)

Directions:

  1. In a large pot, heat olive oil. Then add ground turkey and cook through.
  2. Mix in beans, tomatoes, and spices.
  3. Allow to cook for 10 minutes until heated. *I let mine simmer for an hour so all the flavors combined*
  4. Serve and enjoy!

❤ Louise

Lifestyle Changes v. Fad Diets

It happens way too often: you step on the scale, freak out, and exclaim “Oh my gosh! I am going on a diet!” Tomorrow. But what diet? Liquid, low carb, protein shakes, skipping meals? How long does that last? The problem is that it isn’t sustainable; at some point you’re going to eat pasta or become too hungry. We sometimes give in to fad diets when searching for a quick fix, but they cannot provide lasting results.

A “fad diet” is a weight loss plan that may over-promises results. These types of diets don’t result in long-term weight loss and are usually not very healthy. You may have heard of some of them or tried one; think of a liquid diet or controlled/limited carbohydrates.img_3230

Often times, we are willing to try anything that promises to help us lose weight- especially if it promises to be quick and easy. I mean who wouldn’t want to lose 5 pounds overnight?! The main reason anyone goes on a diet is because they want to look or feel better; or maybe they are worried about developing weight-related diseases. Diets like these are appealing because of their quick fix instead of making the effort to lose weight through long-term changes in their eating and exercise habits. But let’s be honest, it took time to put that weight on and it is going to take time to work it back off.

Your lifestyle is composed of what you eat, how you manage your stress, how often you exercise and more. Lifestyle changes require you to alter these behaviors; whether it is restricting fast food or trying to get 10,000 steps a day. The key is that these habits are maintained as opposed to being a short term fix. This is the key to creating healthy, long-term changes.

It is important to remember that healthy weight loss is 1-2 pounds per week. Fad diets often promise rapid results which may lead to unhealthy weight loss. Limiting food choices without encouraging a balanced diet won’t create lasting changes.

Here are some easy ways I incorporate healthy choices into my everyday life:

  • Don’t skip meals: this includes breakfast. I also pack snacks in case I get hungry between meals or if I need a “second breakfast” aka my favorite meal!
  • Limit liquid calories: avoid soda and limit alcohol. Beware of what you order to drink at restaurants. Always keep a water bottle handy when you are on the go.
  • Exercise on a regular basis: the best kind of exercise is exercise that you’ll continue. Choose activities that you enjoy and spice it up! Try running, cycling, step aerobics, and weight lifting.
  • Increase daily physical activity: try to hit your 10,000 steps per day even if it means running around your apartment or doing jumping jacks at night

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How have you made healthy lifestyle changes? What habits have you had to break?

Keep on keeping on,
Louise

Chocolate Chip Banana Bread


Wet Ingredients:

  • 3 medium bananas
  • 1/2c peanut butter
  • 3 large eggs
  • 1 tbs maple syrup
  • 1.5 tbs coconut oil
  • 1 tsp vanilla extract

Dry 

  • 1/2 cup coconut flour
  • 1/2 tsp baking powder
  • 1/4 tsp of cinnamon
  • 1/3 cup dark chocolate chips

Instructions:

1. Preheat oven to 350*. Spray a bread loaf pan. 

2. Place wet ingredients in mixing bowl and use a hand mixer to mix well. Add dry ingredients to wet ingredients and continue to mix.

3. Fold in chocolate chips except save a few for the! Bake in oven for 35-45 minutes.

Recipe Adapted from Rachl Mansfield