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

Tis the season: Dressing for the Colder Temps

As the temperature continues to drop, it can get a little harder to get outside for your runs. When I open my weather app and see anything 40* or below, I begin to shiver just a little bit. However, choosing the right attire will help create your own personal micro-climate allowing you to feel comfortable and warm. The general rule of thumb is to dress as if it 20* warmer outside than it is to help ensure you do not overdress. You should be a little chilly at the start – if you are comfortable the moment you step outside you are going to regret all of your clothing choices a half mile in.img_4557

One of my favorite purchases I made a few years ago are my running vests. I have one that is very lightweight that I use to protect against moisture or wind and then I have one that is heavier to really help beat those cold temps. I like running in a vest because it allows freedom of movement and breath-ability while keeping my trunk warm. I HIGHLY recommend picking up a vest or two as we head into the winter months. Also make sure you have warm gloves and headgear because if you keep your head and hands warm, it will help beat the elements!

Below are some basic guidelines for picking cold weather gear. Always listen to your body and do not be afraid to head home if you begin to feel too cold!

  • Base Layer– The innermost layer is responsible for transporting moisture away from the skin and transporting it to the outer layers. Synthetics like polypropylene are the ideal material due to their moisture-wicking property and will keep you drier than any other material. The garment should fit snugly without constriction and seamless garments reduce rubbing.
  • Mid Layer– The mid layer is responsible for insulation and for continuing the transport of moisture to the outer layer. Wool and synthetic fibers create small air spaces which allow one to retain their body heat. A quality fleece is a good choice because it can retain heat under wet conditions, dry quickly, and permit ventilation.
  • Outer Layer– The outer layer is responsible for protection from the elements and dispersing of excess moisture. For dry conditions- a breathable wind or soft shell is the garment of choice. For more severe conditions- a waterproof breathable membrane or laminate shell is a better fit. Gore-Tex and nylon have the best reputation to help protect you from the elements.
  • Heads, Hands and Feet– More than half of your body heat can be lost from your head and your extremities. Try to reduce the amount of exposed skin the best that you can in order to retain body heat and reduce the risk of frostbite in extreme temperatures. Hats, gloves, and buffs are all essential pieces of cold weather running gear.

What are your favorite go to cold weather gear?

Xo, Pam

Workout Wednesday: Booty Work

This week’s workout is sure to get those glutes firing! We put together 5 moves to work all 3 of your glute muscles. Did you know your “glutes” are comprised of 3 muscles? You have the gluteus maximus, gluteus medius, and gluteus minimus; all of these work to extend, abduct, and externally rotate your hip.

But beach season isn’t quite over yet! It’s time for a little booty work. For this workout, all you need is a yoga mat and a resistance band or loop.

Perform each exercise for 20 reps (or 20x each side). Try for 2-3 rounds 🙂

1. Sumo Squats

Start with feet just wider than shoulder width apart, toes pointed out slightly. Bend at the knees and hips, making sure your knees don’t go past your toes. Focus on pushing your knees out as you return to standing.

2. Curtsey Lunges
Begin with feet hip width apart. Cross one leg back and behind the front leg, bending both knees. Be sure to keep your weight in the heel of your front foot, then push yourself up and back to the starting position.

3. Kickbacks
Begin standing with your weight shifted to one side (but careful not to lock out your knee). Keeping the other leg straight, lift it diagonally back, squeezing your glutes. As you lift, maintain a tall posture and avoid leaning to the other side.

4. Banded Bridges
Place your resistance band up over both knees and lay down on your mat with your feet hip width apart.. Pressing the heels down to the mat, lift hips up and squeeze the glutes. As your lift, push your knees out against the resistance band (don’t let it push you in). Lower hips back to the mat.

5. Clamshells
Laying on the mat with the resistance over the knees, bring your feet together. Push the knees apart, then keep it controlled as you bring them back together (don’t let the band pull them in).

 

Share your Workout Wednesday with us! Tag us on Instagram @burpeesandbordeaux 🙂 Have a fabulous day!

xxoo,
Louise

Workout Wednesday: Circuit Style

I love working out with friends. This past weekend I had a girl’s weekend with my #tiusquad and it involved as many activities as I could with the heat and humidity. Don’t worry- I made sure to balance it out with lifetime movies and a game night! On Sunday we took our workout to the side yard. It was quick, effective, and hit all of the major muscles. Here it is for all of you!
We did 60 seconds for each exercise, 2 rounds of each circuit. It took just about 30 minutes to complete!
Circuit 1:

  • Battle Ropes Alternating Waves
  • Lunges
  • Jump Squats
  • Low Plank

Circuit 2:

  • Battle Ropes In Out
  • Lateral Lunges
  • Monster Walk
  • Star Abs

Circuit 3:

  • Battle Ropes Russian Twists
  • Wall Sit
  • Burpees
  • Single Leg RDL

Enjoy!
Xo, Pam

img_4007

Long Runs in the Hot, Humid Summer Temps


My long run this past week was a 95 minute run at a nice, easy pace. I usually do long runs on Saturdays but Al had off this Saturday so we spent the day together. On Sunday, the temperatures looked very long run friendly. High 70s and party cloudy. Any fellow runner knows you can’t go by just the temperature – but I made a rookie mistake.

Humidity plays a huge role on your cardiovascular performance. When you exercise, one way your body cools itself is by sweating! The evaporation of sweat off the skin and the increase blood flow to the skin helps reduce the body temperature. However, when it is humid there is additional moisture in the air. This makes the evaporation process more difficult and therefore the risk of overheating is higher and the energy required to perform the exercise is increased. Last summer my coach reminded me that humidity was the “poor man’s altitude training”. Similar demands are placed on the body when at altitude due to the decreased pressures and ability to utilize oxygen. 

So when I left for my run at 1pm, the 77* temp really meant 93% humidity and 91* real feel. Needless to say- my long run was tough. Really really reallllyyy tough. And I was dripping wet. I actually went home at mile 3 and changed from capris to shorts – which I have never ever done. (Side note- I also couldn’t find my body glide and tried to use some Vaseline. Epic epic fail. Chaffing was real and painful and made me dread showering.) I had to stop at every mile to grab a drink and I used every mantra I’ve ever read to help power me until the end. I also think I may have had a conversation with myself the entire time. I questioned my decision of choosing running as my sport, how skilled could I become at an activity like quilting if I gave up running, what type of protein shake I would have and what toppings did I desire, and most importantly how many glasses of wine did this run deserve. 

The most important thing I did was let go of the time. It was no longer important to me what pace I was running or how many water stops I needed to make- I just wanted to finish. These tough runs always suck mentally and physically- but they make us stronger runners. And that is what keeps me coming back for more. 

Happy training! 

Xo, Pam

PS Is anyone running summer streets this weekend?!?!?! I think I’m going to come in for it!

Workout Wednesday: Upper Body TRX Moves

It’s Wednesday and it is time to work those arms! Today we are doing five moves for our upper body. TRX Suspension Trainers are one of our favorite pieces of fitness equipment. Many fitness centers have them set up, but you can also mount them over a door in your home. Instead of lifting weights, you are able to use your own body weight as the resistance.

Perform each of the following exercises for sets of 12-15 reps. You can increase the difficulty of each exercise by positioning your feet closer to the anchor point, or decrease the difficulty by stepping away.

Rows
Keep your body in a straight line, core tight. Begin with arms extended, palms facing each other, and tension on the shoulder blades. Squeeze your shoulder blades together and pull your body up so that your chest meets your hands.

IMG_3101
Rear Deltoid Rows
Keep your body in a straight line, core tight. Begin with arms extended, palms facing down, and tension on the shoulder blades. Keep your elbows up and out as you squeeze your shoulder blades together and pull your body up.

IMG_3113

Chest Press
Start with your body in the position below, core tight and chest lowered to the hands. Press your body weight up, stabilizing your shoulders and keeping your body in a straight line (like a push-up).

IMG_3102

Bicep Curls
Keep your body in a straight line with the core tight. Arms start extended with the palms facing upward. Point your elbows towards the wall, pulling your body weight up, and bending at the elbows. Be sure to keep your arms up.

IMG_3105

Triceps Extensions
Start with your body straight, elbows up and pointed towards the wall with your palms facing out. Press your body up, extending your arms- be sure to keep those arms up.

IMG_3109

What are your favorite TRX moves?! Share them with us!

Workout Wednesday: Simple Strength Training for Runners 

Here is my go to strength training workout to focus on my core and glute strength and my single leg stability. Incorporate this workout into your weekly schedule and become a stronger, healthier runner!

Perform each exercise and then repeat for 1-3 rounds.

1) Plank: line up so your elbows are under your shoulders, your forearms are flat on the ground, your head is parallel with the ground, and your toes are tucked under. Engage your core and lift up so your back is flat and squeeze your abs, quads, and glutes. Hold for 30-90s.FullSizeRender (17)
2) Side Plank: line up so your elbow is under your shoulder, your feet/hips/shoulders are stacked, and lift up so you form a straight line from your feet to your head. Make sure you are engaging your obliques and not compensating in your shoulders or back. Hold for 30-60s.FullSizeRender (11)
3) Bridge: lie on your back with your legs bent. Squeeze your glutes and lift up. Make sure you aren’t letting your knees collapse in or arching your back. 15x FullSizeRender (12)
4) Single Leg Bridge: lie on your back with your legs bent. Extend one leg out straight and squeeze your glutes and lift up. Be sure to keep your hips level. 15x each side FullSizeRender (13)
5) Bird Dog: place yourself on all 4s so your knees are under your hips and your hands are under your shoulders. Engage core and extend opposite arm and leg. Pause. Return to starting position and perform on opposite side. 15x each side.FullSizeRender (10)
6) Body Weight Squats: with feet shoulder width apart and weight through your heels, sit down and back keeping good form. 15xFullSizeRender (16)
7) Stationary Lunges: take a step back with on leg and while keeping your chest upright, bend both knees and lower hips toward the ground. Keep your glutes fired throughout the exercise. 15xFullSizeRender (15)
8) Monster Walk: place mini band just above the knees, standing with feet hip width apart and knees slightly bent. Step out to the side then step the other leg to follow, keeping tension on the band. Fire those glutes! 15x each side


9) Standing Clamshell: this one is one of my coworker’s favorite exercises. Place mini band just above the knees and stand in a small squat position. Stabilize your glute in the stationary leg and then push the opposite knee outward, rotating at the hip. 15x each side.

10) Single Leg RDL: start with one foot planted on the ground. Keeping the core tight and back flat, reach the opposite arm while lifting that leg straight back. Reach to the ground until you feel a stretch in the hamstrings, then squeeze the glutes and return to standing. 15x each sideFullSizeRender (14)

 

Share with us how your workout goes!

Xo, Pam

The Importance of Strength Training for Runners


If you ask most runners what exercise they do they will likely answer with “I run”. The End. Little do they realize that strength training is equally as important to their running performance as lacing up their shoes. Strength training allows you to address muscular weaknesses and imbalances that can leave you with poor running economy and vulnerable to injuries. 

An appropriate strength training program will not only reduce the risk of injury but help maximize your running performance. Focus should be placed on the hip abductors (glute med), hip extensors (glute max), quadriceps, and your abdominals (transverse abdominals & obliques particularly). Single leg stability is essential so extra focus should be placed on unilateral exercises (Think about it- running is one single leg jump to the next so if you aren’t strong on one leg- your running won’t be efficient and will leave you prone to injury!) 

If you are just starting a strength program, be sure to begin with basic core and glute exercises and progress your way to more advanced exercises. Some of the best exercises include bridges, clamshells, planks, side planks, squats, lunges, single leg dead lifts, step ups, monster walk, and some basic plyometrics (for that explosive power!). 

Check back on Workout Wednesday for my go to program I use after runs!

Xo, Pam