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

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

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!

IMG_5579

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