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!

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

L: Back to the “Norm”

And by Norm, I mean Norman J. Levy! After all the excitement of Sunday’s half marathon, it was time to get right back into my training routine. I took Monday as a rest day and taught my cycling class without hopping on the bike- although my Fitbit thought pacing around the studio and encouraging my participants was a “sport.” Hey, I’ll take it! I decided to get a little wild and put some hills into my speed work. I took two miles to warm up with the second being mainly uphill. The speed workout consisted of 6 x 3 minutes at race pace or faster with 2 minutes of recovery in between. My legs were still feeling a little sore from the race, but mentally I know it is important to complete my hard workouts! I’m going to break 2 hours.IMG_2286

2:05:27

This was our time from the half. That averages to a 9:38 pace. We stopped and had water, I had to stretch my cranky ankle, and saved my push for the last half mile. Now that I know I can conquer the distance and the hills of Central Park, my focus is on my pace and timing.

If there is one thing I hope you guys can learn from my race it is about chafing. UGH.

In the picture on the left, I look like a chicken. Why? My sports bra started to make my skin chafe 😦 A few things were different from my training runs: the weather was warmer and the run was longer. I was definitely sweatier due to both of these things. When it comes to chafing, you have to have a good defense. Because once it starts, you might already be too late. Keep this in mind as the weather starts to change to spring because your body will heat up more with the warm weather. Start by wearing sweat-wicking fabrics and avoid cotton (Dri-fit clothes are your bff). This goes for tops and bottoms, including your undies. Another good rule is never wear anything new on race day! You never know if that new tank will just rub your arms the wrong way. Your training runs should be done in the clothing you plan to wear when race day comes; this way there will be no surprises!

If a simple change in wardrobe doesn’t help try Anti Monkey Butt powder to help keep you dry. We also love Body Glide to help keep the skin lubed up and keep friction away. Do you guys have any products or tricks to help protect your skin on those long runs? Share them!

Happy Running!
Louise

Fitness Friday: The Sweat Belt Dilemma

Let’s talk about sweating.
Sweat happens, and when we workout we sweat. Some of us hop off the stairmill dripping, some of us barely break a sweat on the bike, and some people sweat standing in the squat rack. Everybody is different when it comes to their workout, hydration, and to their sweat rate.

Recently, I’ve had a lot of clients and class participants comment on how they are trying to sweat more during their workouts. That’s great! Putting in hard work and trying to increase your effort is awesome. But is basing your effort off of how much you sweat the right way to do it? Probably not.

Let’s talk science. Remember when I said everybody is different?

Why do we sweat?

When we take our temperature, 98.6*F is the number that comes to mind. With the onset of exercise, our bodies start to warm up! During prolonged exercise this temperature may go up to 100*F, but how do we keep ourselves from IMG_2213overheating?! Our body has several mechanisms which help to regulate our temperature. One of them is sweating.

What’s a sweat rate?
The amount of fluid lost during a bout of exercise. The average person sweats between 0.8 to 1.4 liters per hour while exercising. But that’s a fairly wide range! Everyone’s sweat rate is different and certain factors (i.e. hydration, temperature, and clothing) can influence your sweat rate, not just effort.

Knowing your sweat rate is especially helpful for runners and endurance athletes! Finding that magic number is key to make sure you aren’t dehydrated, but don’t drink too much. Check out this article from Runner’s World about calculating sweat rate.

What about sweat belts?
Have you heard of these? Typically a piece of neoprene that wraps around your abdomen and is worn while exercising. The intention behind these is that if you sweat more around your abs, you will burn the fat in that area.

sweat belt

Original image from Amazon.com

Your midsection is going to become hot and try to dissipate that heat through sweat; however, the weight lost is water weight. After your workout, that will be replenished as you hydrate your body with water and the weight comes right back. Remember, sweating more does not mean your body is expending more calories.

If your body is overheated, it may actually inhibit your exercise performance and you end up burning fewer calories. Limited range of motion can also be a factor that changes how effectively you are performing certain exercises. It is not possible to spot-reduce the weight from just your midsection. By wearing a sweat belt, you are not targeting the fat around your stomach.

Weight loss occurs when calories out exceed calories consumed. To lose one pound, you must create a caloric deficit of 3,500 calories. An extra 500 calories out per day will help you achieve a one pound weight loss in a week! Keep that up and you’ll be on pace to reach your goals 🙂

Have a fabulous Friday,
Louise