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

Recipe: Savory Egg Muffins

Hard boiled eggs again?! Meal prepped breakfast doesn’t have to be boring. Flavor up those eggs by turning them into little egg muffins that you can take on the go. Packed with sautéed spinach and savory chicken sausage, these eggs pack a punch!

Ingredients:

  • 4 eggs
  • 2 handfuls baby spinach
  • 2 cloves garlic, minced
  • 1 Tbsp olive oil
  • 1 chicken sausage
  • 3 Tbsp crumbled feta cheese
  • Salt & pepper or Everything But the Bagel seasoning

Directions:

  1. Preheat oven to 350*F. In a medium pan, heat olive oil then add spinach and garlic. Sauté until wilted.
  2. In a separate pan, cook chicken sausage until browned on all sides. Chop into small pieces.
  3. Spray 6 muffin cups with non-stick spray. *There may be more or less depending on how full your cups are. You can also use more eggs to make more muffins.
  4. Evenly distribute spinach, sausage, and feta into muffin cups.
  5. Whisk eggs in a separate bowl, mix in S&P then pour evenly into muffin pan.
  6. Bake for 15-18 minutes then remove from oven and let cool for 3-5 minutes before removing from pan.

This recipe can even be used as a guideline to make your own creations – maybe try egg whites or switch up the veggies. Share your thoughts in the comments below!

Enjoy!!

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!

Recipe: Chicken & Pineapple Cauliflower Fried Rice

Cauliflower “rice” is a great substitute for making lower carb dishes! This healthier version of fried rice has plenty of veggies and can easily be made into a vegetarian dish, too.

Serves: 4

Total Time: 30 minutes

INGREDIENTS:

  • 1 medium head cauliflower, cut into florets OR Trader Joe’s fresh riced cauliflower (16 oz bag)
  • 2 chicken breasts, cut into chunks
  • 2 large eggs, whisked
  • 1 teaspoon sesame oil
  • 2 teaspoons olive oil
  • Non-stick cooking spray
  • 1/2 sweet onion, diced
  • 1 Tablespoon + 1 tsp minced garlic, divided
  • 1 bell pepper, diced
  • 1 cup baby broccoli
  • 6 Tablespoons low sodium soy sauce, divided
  • 1 cup diced pineapple
  • Salt & pepper, to taste

DIRECTIONS:

  1. Slice chicken breast into chunks, marinate in 3 Tbsp soy sauce and 1 tsp minced garlic for 20-30 minutes, in the meantime chop your vegetables
  2. Add the cauliflower florets to a food processor and pulse just until the cauliflower resembles rice. (Don’t overprocess or it will be mushy.) Set the cauliflower rice aside OR use Trader Joe’s pre-riced cauliflower
  3. Heat a large nonstick sauté pan over medium-low heat. Coat it lightly with cooking spray then add the eggs and cook until scrambled. Remove the eggs to a plate then add the chicken, until fully cooked ~8 minutes. Set chicken aside.
  4. Add the sesame oil and olive oil to the pan and let it heat for 1 minute. Add the diced onion and garlic to the pan and cook, stirring, until the onion is translucent, about 3 minutes.
  5. Add the cauliflower rice, peppers, broccoli, soy sauce, salt and pepper (to taste) to the pan and cook, stirring, until the cauliflower softens, about 5 minutes. Return the scrambled eggs and chicken to the pan then add the diced pineapple and cook, stirring, for 3 more minutes.
  6. Enjoy!!

❤ Louise

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

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

Workout: Groundhog’s Day Circuit

Looks like Punxsutawney Phil think we are going to have 6 more weeks of winter ❄️ While that may make some of you want to crawl back into your hole, we want to get you guys up and moving! Just like Phil pops up and down, this core circuit is gonna have you jumping up and down while alternating floor and standing exercises. All you need is yourself!

Share with us on social media when you finish your workout! Be sure to tag us in those sweaty selfies 💪

Xo, Louise & Pam