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

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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.

On the 8th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE EIGHTH 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 EIGHTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

8 LATERAL LUNGES + SHOULDER PRESSES!

How to: Start with a dumbbell in your right hand, take a sideways step out to the left keeping your toes pointed forward. The right leg stays straight as you shift your weight onto your left side, bending at the hip and knee on the left leg while reaching the dumbbell down. Press up through the left heel, shifting weight to the right leg and balancing on the left. Right arm does a shoulder press, keeping the palm facing in, then repeat! Make sure you perform 8 on each side 🙂

And don’t forget your:

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.

On the 7th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE SEVENTH 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 SEVENTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

7 BRIDGE MARCHES!

How to: Lay on your back with your knees bent and feet flat. Press your heels down into the floor, squeeze your glutes, and lift your hips. Keeping your glutes engaged and hips up, lift one foot up then lower it back down and lift the other side. Maintain that bridge position and do 7 on each side!

And don’t forget your:

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.

On the 6th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE SIXTH 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 SIXTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

6 PLANK ROTATIONS!

How to: Start in a high plank position with feet apart. Rotate onto the sides of your feet while opening up your chest and reaching for the sky. Keep your core tight the whole time. Return to start & turn to the other side. Be sure to do 6 each side!

And don’t forget your:

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.

On the 5th Day of #Fitmas, B&B Gave to Me…

TODAY IS THE FIFTH 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 FIFTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

5 Squat Jumps!

How to: Start by standing upright, drive your hips down and back and then explode up. Make sure you land softly and keep your hip, knee, and foot in alignment and torso upright. Repeat. 

And don’t forget your:

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.

On the 4th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE FOURTH 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 FOURTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

4 PUSH-UPS!!!!

How to: Align yourself in high plank formation with your core engaged and your shoulders located over your hands. Keeping your body in a straight line, lower yourself down until your elbows are 90*. Keeping your core tight, press up back into the high plank formation with your shoulders over your hands. Repeat. 

And don’t forget your:

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.

On the 3rd Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE THIRD 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 THIRD DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

3 LUNGE + SQUATS!

How to: Perform a reverse lunge and then step forward and into a body weight squat. Repeat this 2 additional times on the same side and then switch legs. While lunging, be sure to keep your knee behind your toes and facing straight ahead. Also, make sure you are pressing up through your front heel to return to standing. While squatting, make sure your weight is in your heels, your knees are over your ankles facing straight ahead and in line with your toes, and your torso in at the same angle as your shin.

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.

On the 2nd Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE SECOND 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 SECOND DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

2 INCHWORMS!

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Inchworm How-To: begin standing then reach for the ground and start walking your hands out to a plank. Walk them out as far as you can while keeping your legs straight! Then walk your feet back up to your hands. If you are tight on space – walk your hands back to your feet! Don’t forget to do day 1 as well…

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.

Gifts for the Fitness Newbie

Unless you are crazy like me and adventure to the stores on Black Friday, your holiday shopping probably isn’t finished. And with the new year right around the corner, many people are looking to start getting into shape. Think of your friends and family who have just started adding exercise to their routine- they may not have everything they need. We’ve put together a list of essentials for someone who is just starting their fitness journey- perfect to finish your holiday shopping for friends and family!

1. Yoga Mat– this is essential for group classes and great for home workouts, too! My favorite mat is the 5mm one from lululemon– you won’t slip even in hot pilates class.

2. Dumbbells– perfect for squeezing in a workout at home! Start off with a lighter pair for someone who is new to exercising.

3. Fun tank tops– look good and feel good strutting around the gym or when you’re out for a run. Try Sarah Marie Design Studio– their shirts are fun and sassy!fullsizerender-5

4. Water bottle– you have to stay hydrated! Keep the fun going and get one with a sassy saying or motivational quote. Check out Etsy for lots of personalized bottles, too.

5. Gift card to a local studio– do they want to try spinning or yoga? What’s your favorite local class to go to? Get a gift card so you can go together 🙂

6. Sparkly Soul Headbands– essential to life. I have a big head and they don’t fall off. Get one for yourself while you’re shopping 🙂 img_4609

7. Subscription to a fitness/ running magazine– Shape, Self, Women’s Health, Runner’s World! There are so many out there and subscriptions are way better than paying the stand price. This will be the gift that keeps on giving

8. Stance socks– check out their performance line! Awesome socks with a little tab to protect your Achilles- I’d run a marathon in them; Pam actually did run a marathon in them

Xo,
Louise

 

*Disclaimer* This post is not sponsored by any of the above brands.

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