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!

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

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

When Running Gets Taken Away

Running is my outlet- it has been my stress relief for years. My time to myself to think- or not- and get those endorphins flowing. It’s been especially important in recent months while dealing with family drama and moving apartments. Yet I have a love/hate relationship with running. Sometimes in the moment it is great and everything feels good; other times I️ feel like death. Twice this year running has been taken away from me. In the first month of marathon training, I ran myself into the ground to a point of injury. I️ had to learn to rest, know my limitations, and work my way back up to it.

Thanksgiving morning, I ran the Garden City Turkey Trot. This is one of my favorite local races- 5 miles through the streets I ran so frequently while in grad school. This year was not my fastest, but that’s fine by me because I had fun. Every year I’ve been able to run with family, friends, or both! It really is one of my favorite parts about Turkey Day! This year I️ ended up with a different memory. Thanksgiving night I was in a bad car accident where the airbags went off. I went to the ER where they determined I have a possible buckle fracture in my sternum. It hurt to breathe deeply, laugh, or even cry. The rest of me is fine, my car not so much. But please don’t throw me a pity party- I’m doing much better now. 

Unfortunately, I am not able to run again. In fact, I can’t lift anything. Sometimes I move the wrong way and end up with sharp pain- and I so badly want to run, jump, lift, and snowboard. But I’ve learned patience and I know my body will heal itself. I’ve learned not to be afraid to ask for help while I let myself recover. Until then, I will enjoy my low impact cardio and physical therapy exercises 👍

❤ 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

Finding My Strength: Utah Edition

IMG_5526I am not one to create resolutions. While I have my personal goals, I very rarely share them with others… in fact, part of this post has been written since January and I was nervous to share it. Heading into this year, I wanted to be strong- both physically and mentally. It’s a very vague goal and I wasn’t sure how that would be measurable or if it was attainable. But even in 3 months, I have changed and so my goals have already evolved, too. 

I’ve been calling 2017 “The Year of the Marathon” like the Chinese New Year celebrating the Year of the Rooster. Last fall, I did something crazy like putting my name in a race lottery. I never get picked in the lottery for races- in fact I have a 0% success rate for the NYC Half Marathon. Ironically, I actually got picked for the Chicago Marathon. Maybe I complained when I got in or called it a stupid idea or tried to convince myself it wasn’t actually happening. But I’m going to tell you a secret… I want to run this. I want to prove to myself that I can be strong. I want to do something I never thought I would do. Something totally crazy and out of my comfort zone. I have to do it for the hardware.

A few weeks ago, my boyfriend had gone on a sweet snowboarding trip out west and while he was away, I decided I wanted to do that, too. Last week, I went on an amazing trip to Utah. Something completely out of my comfort zone- riding down these huge mountains that are unfamiliar to me. I was back and forth between excited and nervous. One week before my trip I thought I wasn’t going to go- I had a few tough runs at a new mountain and wondered how can I try and do this in Utah? Doubting myself again, I went out for another day of snowboarding and was feeling better on the mountain. Five days later, I got on that airplane.

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Four days, four mountains, and I don’t even know how many runs I did… definitely a lot! Unsure at first, but by the fourth day I was shredding. Literally. I conquered my fear of riding alone and getting lost, rode west coast black diamonds, wove through trees and dove into powder. I conquered my self doubt. I learned to be brave and ended up feeling strong because of my successes.

This strong, independent spirit has traveled back with me and I’ve carried it right into my half marathon training. What did I learn? Maybe I am stronger than I think. Maybe I shouldn’t say “I can’t” until I give try. Maybe I’m ready to step out of my comfort zone again. The thought of running Chicago terrifies me, but it’s also still over 6 months away and there are hundreds of miles to run until then. Starting with the Brooklyn Half, I’m training to be strong as I head into a summer full of long, sweaty miles. I’m excited for you all to join me on the journey to running my first marathon!

❤ Louise

Workout Wednesday: Total Body Power Circuit

Happy February! All month long we want to challenge you to be the best version of yourself. This is not a typical challenge for you to keep your resolutions, but a challenge to be the best version of you; to have fun with your friends or to try new things. We are kicking it off with today’s #WorkoutWednesday by challenging you to invite your friends to come workout with you. I put together this circuit for my Panther Power class that you can do at home or at the gym. Grab your friends and get moving!

Power Circuit

All you will need are some dumbbells, a step, and a resistance loop! I included some extra equipment for your circuit if you want to kick it up a notch 🙂

Perform each exercise for 1 minute each (10 minutes total). Keep a running clock as you switch from station to station. Repeat 2-3x!img_4970

1. Hammer Curl + Shoulder Press
Grab a pair of dumbbells then keeping your palms facing each other, bend at the elbow to curl the weights then press up and together over head. Lower back to your shoulders then down back by your side.

2. Mountain Climbers
Start in a high plank position (shoulders over hands, core tight) then pick one leg up and bring your knee to your chest. Step back out and switch sides. Add a little more speed or a hop to increase the intensity.

3. Squats
Start standing with feet shoulder width apart. Bend at the hips then knees while keeping your weight in your heels making sure your knees stay behind your toes. Press back up through your heels to standing. Get an extra challenge by holding a kettlebell or weights.

4. Bent Over Row + Tricep Kickback
Start standing with feet hip-width apart with weights in hand; bend slightly at the knees then hinge forward at the hips making sure your back is flat and core is tight (like a plank). Palms face each other as you squeeze your shoulder blades together pulling the weights up, pause in that top position then extend your elbows fully to work the triceps. Bend the elbows then lower the weight to return to start position.

5. Wall Sit
Back against the wall with your feet out in front of you. Slide down on the wall so it looks like you are sitting in a chair (hips and knees at 90*). Keep the knees over the ankle, press your hips back into the wall, and hold.

6. Plank
Forearms flat on the ground, shoulders over elbows, toes on the ground. Hips come up while core is braced, quads and glutes are tight and you are looking ahead on the ground. Hold it strong! Extra challenge: Try a high plank on a BOSU ball!

7. Reverse Lunges
Start standing with feet together, take a big step back with one leg then find your balance. Keeping your weight in the heel of your front foot, bend both knees then press up through that heel and step back together. Alternate sides! For an added challenge, hold a pair of dumbbells!

8. Step Ups
Find a step or plyo box then keep those feet moving! Try step ups with a knee drive, fast feet like you’re running stairs, box jumps, etc.

9. Russian Twists
On the floor, start in a V-sit with knees bent leaning back slightly and brace your core. Holding a weight or medicine ball in your hands, twist side to side reaching the weight to the ground. For an extra challenge, pick your feet up off the ground!

10. Side Steps
For this one you will need a resistance loop (aka booty band) around your ankles. Start in an athletic stance with knees and hips slightly bent. Step to the side making sure to stabilize that lead leg then step your second foot over making sure there is tension on the band. For extra tension, bring the band up over your knees.

Let’s kick off February with a bang! Share with us when you finish your workout on Facebook or Instagram @burpeesandbordeaux 🙂

❤ Louise

Race Recap: 10 Mile Run to Blue Point Brewery

We had our computers ready, credit cards out, anxiously waiting for the clock to strike 7… sign-ups for this race are no joke because it is so popular- and for good reason. GLIRC and Sayville Running Company put on one of the most popular races on Long Island. It’s simple: run 10 miles, drink all the beer.img_7562

This was my third year participating and I always have a great time! Signing up this year was seamless compared to previous years (thank you GLIRC for solving that issue) and I was so excited to have Pam and her boyfriend, Al, join me in the run. We all set our own goals for the run and crushed them this year!img_4844

This 10 mile race starts by the Blue Point Brewery out in Patchogue then winds through the neighborhoods towards the ocean and back to the brewery. The course is a flat loop with a few quick turns. Since I have run this race before, I’ve learned the course and have a few favorite parts. This time, I made mental notes along the way of my personal favorite moments during each mile:

  1. This guy was holding a sign that said “What are you running from?” And I shouted out to him, “I’m just running towards the beer!”
  2. Puppies! There were so many spectators with their dogs out and about
  3. We had literally just passed the port-a-potty, but this man jogs off behind a tree… we all saw you…
  4. Fireball shots at this mile marker! With a real feel temperature of 20*, this surely warms you up.
  5. It may sound silly, but this one road used to have craters which made for some dodgy running. It was newly re-paved and I could look ahead instead of at my toes.
  6. Between miles 6 & 7, you make a turn that takes you right along the ocean. It’s a beautiful view- especially on a sunny morning.
  7. I was just happy that it came out of nowhere! I think I was distracted by the ocean and the race photographer on the sideline.
  8. My playlist started jamming and even though I didn’t have Pam to sing aloud to, I started rocking out to “Want U Back” by Cher Lloyd #NoShame
  9. Mile 9 was actually disappointing 😦 The last 2 years, there has been a man standing on the bridge over the canal handing out beers. Drinking while running may not be recommended, but it’s always a good laugh. Where were you, old friend?!
  10. One last turn and it’s a long straightaway to the finish. I had been keeping an eye out during the whole race then I found my friend Brittany, crossed that finish line, and found some refreshing beverages!

img_4842As a runner, people often ask me what my favorite part of running is; and in typical Louise fashion, I answer bluntly… “my favorite part of running is stopping.” Hence, I love reaching that finish line and celebrating with a good post-race party! This was the first year that finishers received medals for this race complete with bottle opener. Fashion meets function. From the finish line, you head back to Blue Point Brewery where warm tents had food, music, raffles, and of course, plenty of beer. Besides the drinking and dancing, we are big fans of raffles so we put some money in to win a keg. You know, gotta keep the party going! Well, my friend, Brittany won that keg! Party in Long Beach, date TBD 😉

Xo,
Louise

On the 10th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE TENTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE TENTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

10 JUMPING JACKS!

How to: Start standing then jump your feet out wide while bringing your arms out to the side and overhead. Jump your feet back together and bring your arms back by your side.

And don’t forget your:

9 HI-LO PLANKS
8 LATERAL LUNGES + SHOULDER PRESS
7 BRIDGE MARCHES
6 PLANK ROTATIONS
5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

PS: Today is the last day to enter our Instagram giveaway! Search using #BandBHoliday 🙂

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

On the 9th Day of #Fitmas, B&B Gave to Me…

img_4644

TODAY IS THE NINTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE NINTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

9 HI-LO PLANKS!

How to: Start in a high plank position (shoulders over hands, core tight) then lower down one arm at a time into a low, forearm plank. Press yourself back up one arm at a time back to the high plank position. Switch lead arms halfway through!

And don’t forget your:

8 LATERAL LUNGES + SHOULDER PRESS
7 BRIDGE MARCHES
6 PLANK ROTATIONS
5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.