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!

Run the Beach to Beacon Like a Pro

Last week, I adventured up to Portland, Maine for my 5th year in a row to celebrate Beach to Beacon weekend! Runner’s World Magazine has previously named Beach2Beacon on their Top 20 bucket list races [that aren’t marathons]. This is only my 4th year running the race (I am practically a legacy runner at this point- HA!) because my first registration was not fast enough. It sells out immediately so be sure to make your calendars for that important Friday morning in mid March. The registration process changed this year from a first come, first serve basis to one where you were put into a virtual “line” which in my opinion sucked a lot. Mostly because nothing was loading on my computer or phone and I ended up in the lottery. If you can’t type your credit card number fast enough, you don’t want to get in that bad! I digress…

Okay so step one you got in the race! Now, it’s cold outside in New England in March so it seems like a good idea… remember that when race day rolls around on the first Saturday in August… remember all the snow on the ground when you registered- it will help cool you off. They offer two days of race bib pick up helps with the volume of runners cramming into Cape Elizabeth High School (over 7,000 runners and then some). Fun fact: you will always get an L.L. Bean gift card. It’s the most coveted swag bag prize for any New England runner lol. The race shirts have also been blue (not white- Alleluia!) for the last two years- after talking with several other runners we are so hopeful that this stays the trend. Bib number, shirt, car magnet, L.L. Bean, check!! Okay, time to head home or to your hotel, eat some pasta and get some sleep! You have to be on those shuttle buses bright and early!

Race morning comes along and you basically have two options: runner parking at the start or hopping on the shuttle bus from Cape Eizabeth HS. We have always hopped on the shuttle bus without a hassle of parking or worrying about time. Maybe try to use the restroom before leaving the house to decrease the chances of having to pee in the woods. There are a ton of porta-potties, but there are way more runners than stalls. Enjoy the time in the start corral knowing you’re about the conquer the same course as many great, professional runners: Joan Benoit-Samuelson, MEB, Molly Huddle, Ben True, and the list goes on.

Course strategy: Do not send it in Mile 1 even though it’s flat. Save a little for the end because Miles 4.5-6 are very up and down. Smile for the cameraman on the left at Mile 4.6. And do not miss the bacon at Mile 5.

Post race knowledge is a bit limited… I have no idea how people get shuttled back to their cars. Since this is a point to point race (not a loop), the start and finish lines are 6.2 miles apart. I have been fortunate enough to run with my bestie whose parents house stares directly at the Portland Head Light aka the finish line. We can literally walk from the finish line back to their house where donuts, snacks, and a cold showers await our crew of hungry runners. If you run with us, it’s like being VIP 😉

Have you run the Beach to Beacon 10k? How many times? Share your best race advice in the comments below!

Xo, Louise

 

For more information on this race, you can read my 2016 Race Recap here!

Listening to Your Body During Summer Runs

What comes to mind when you think of summer running? Sweat, awkward tan lines, early wake up calls? Agreed. Summer runs can be brutal between finding a cool time to go for a run and trying not to chafe in shorts. While it seems silly to talk about, there comes a point where listening to your body is of the utmost importance!

Heat safety is a huge factor for summer sports- your body has cooling mechanisms, such as sweating, to help dissipate heat. With summer runs, it may seem inevitable that you’ll end up having to head outside on a day with high humidity or when the sun is strongest. Especially when that day is race day.

Twice in the last year I can recall having some degree of heat exhaustion- it’s not pretty. The most recent being this past week at Beach 2 Beacon where the 100% humidity forced me to pull back my pace and save my goal time for the next race. I listened to my body, chugged waters mid and post race, and even still woke up that night with chills and nausea. Water. Rest Repeat.

Chicago Finish Line 2017

The worse case was last year at the Chicago Marathon (and I know I have never talked about that heartbreak on here- so this is a piece of my story). Unfavorable running weather for October- high 70s, 80 something percent humidity, and not a cloud in the sky- a runner’s nightmare. It was all going well up to mile 17 until I got tunnel vision and an unquenchable thirst. Mile 20.5 was when my friend found me from the sideline, hugged me, and said I felt cold despite how sweaty I was. Um what??? I kept moving… barely forward and still in my “tunnel.” This should have been a “listen to your body” moment, but the thought of not crossing the finish line broke my heart.

My point here is that heat exhaustion and heat stroke are very real and very scary. Be sure to take precautions to keep yourself safe during these last hot weeks of summer.

  • Try running early before the sun is too strong
  • Avoid days with high humidity or heat index
  • Drink plenty of water before, during, and after- recover with electrolytes
  • Know the signs/symptoms of both heat exhaustion and stroke.
  • Listen to your body!!

Xo, Louise

Aka the girl who breaks her own rules

Rainy Race Day Tips

AHH! The beauty of road races in the great outdoors! Spring, Summer, Fall, Winter… we run outside all year round. Some days there is sunshine, clouds, a cool breeze, rain, snow, sleet, humidity… okay so it’s not always going to be a simple jog in the park. Unfortunately there is nothing you can do about the forecast, but you can be prepared for race day and have a smart race!

The weather for the 2018 Brooklyn Half is looking to be a wet one! Besides dodging puddles along the course, there are a few things you can do to make sure you have a good race.

 

Rainy Race Day Tips:

  1. Wear a trash bag to the start line. Simple enough to keep you dry until it’s go-time. Since you are going to ditch it anyway, save money on the plastic poncho and opt for a stylish Hefty bag. All you have to do is cut holes for your head and arms. Not only will it keep you dry, but you’ll stay warmer in the rain (especially on a cool morning).
  2. Wear a hat for the race. Face it- you will get wet. This is probably our best advice ever. Wearing a hat will keep the rain out of your eyes. An old baseball cap works just fine, but keep in mind that with longer distances your body will heat up. Opt for a hat made of breathable, tech material to keep the rain off your face but let some heat escape out of the top!img_4022
  3. Check a bag. Unless you are going from the finish line straight to your car, you’re going to want to check a bag with dry clothes, socks, shoes- everything! Standing around cold & soggy is probably the worst feeling.  If you have room, sneak a tiny umbrella in there to keep you dry as you cheer everyone on who finishes after you 🙂

Make sure you have everything you need the night before! Check the weather, drink some water, and get some rest. Here’s the link to our complete race day packing list!

See you at the finish line!

Louise & Pam

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!

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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

Class Review: SLT Roslyn

Strengthen. Lengthen. Tone.

SLT is a pilates based class which works to strengthen your whole body. This low impact workout uses a pilates reformer for all of the moves including planks, lunges, and upper body work. Even if you’ve never used one, you would recognize this large machine with the sliding carriage rigged up with bars, straps, and tension springs. Because it is a pilates-based class, the foundation of these movements comes from core strength. Even as you’re working upper body muscles, your abdominal muscles are engaged. The same occurs standing in a lunge position where your balance and coordination are also being tested. The great thing about utilizing a reformer is the benefit you get from the pulleys and spring system which creates more resistance (compared to just your body weight) as you move through a full range of motion.

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This was my first experience taking an SLT class, let alone using a pilates reformer. More than anything, I was intrigued about how this machine works. Our friend Dianna, aka @falztasic, led myself, some of our lululemon RF crew, and new friends through a 50 minute class. I was happy to know I wasn’t the only newbie to SLT and there were also a few veterans in class that I could follow, as well. With my sticky socks on my feet, I was ready to go.

We started the warm-up with some plank work which consisted of planking, pikes, and body saws. The class moved through the whole right side of the body including legs, glutes, and abs. Each movement is slow and controlled as you focus on the push and pull from the machine. The emphasis was definitely on the quality of each movement, not the quantity of exercises. Dianna was fabulous and made sure everyone was maintaining proper form- especially us newbies! We transitioned into some upper body strengthening, including shoulder and chest moves, before sliding over to the left side. Every part of me was getting a challenging workout, including my brain, as I learned how to adjust my machine and move my body to each count. The SLT class transitioned smoothly from each muscle group, but never as quickly as you would want #FeelTheBurn. Our class finished with some strict core moves at the end that really just finished my abs off.

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Ready for my honest opinion? About two minutes into our class I thought my abs were just gonna pop off. But would I take this class again? Hell yeah! We were constantly moving for the whole class and performing each movement long enough that it definitely took you out of your comfort zone. As with any new exercise routine, practice, through repetition, will not only help you grow stronger, but become more confident in what you are doing.

Do any of you guys go to SLT regularly? Or any pilates reformer class? I need to know if my abs will ever stop hurting 😜

❤ Louise