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Yep, you can workout in bed.

July 21st, 2014 No Comments

Bikini season is NOT the time to skip a workout, even if you’re exhausted, even if you’re hung over, even if you just don’t feel like it.  In this video, my friend Kym, showing off her bad-ass 6 pack, will show you how to keep your tummy tight without leaving your bed.

This weekend I reconnected with my long lost friend and original SOULCYCLE instructor Kym Perfetto.  She and I used to sleep in the attic of the Hamptons BARN together  after teaching 3 classes a day.. back in 2008!

Kym has always been a trainer and now she’s putting all of her workouts and awesome playlists on her blog: KymNonStop.  Once you watch a couple videos, you’ll realize how appropriate the name is.  She’s a little daredevil, constantly on the move, going from place to place on her bike, and always in a good mood.  And there’s something about her laugh…it’s uplifting. You’ll see.

I thought I’d kick off her MTM appearance with this workout because it’s one of the easier routines.  Her YouTube channel is FULL of ridiculously challenging circuit workouts as well as explanations as to why you should do them.  More of Kym to come.

WANT TO ADD UPPER BODY IN BED?

If you want to complete your bed workout and get in some UPPER BODY (using two water bottles), click here.  I made this video 5 YEARS AGO and I look TERRIBLE in it.  So …I’m going to politely ask that you click through :)

 

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A bikini body is not JUST about cardio

July 7th, 2014 No Comments

We always say, “I gotta go burn off that dinner from last night.”  Even though I know better, I still say it…. It sounds better than, “I really need to lift off those margaritas.”

The truth is that staying lean is just as much about lifting weights as it is getting your heart rate up.

When you’re heart rate is in it’s resting zone and you’re…let’s say laying on the beach, muscle keeps your body burning calories.  Lifting weights will help you build this muscle in a way that cardio can’t.

Finding time to hit the gym seems harder in the summer because our free time is allotted for more leisure activities.  As it should be.  But since we want to look good laying out, strolling foreign streets, dancing at our friend’s wedding, we need to exercise to stay toned and keep our metabolism revved up.

This BURN100 series coves all the bases for you in 10 minutes!  You’ll see Brett Hoebel using heavy dumbbells and doing cardio moves.  Remember, when using heavy weights, form is crucial so you don’t pull anything.  Keeping your abs engaged and shoulders back will also make each move more productive for your muscles.

For more quick workouts (that are great to do while traveling), click here.

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Flatten your tummy by tightening it from the inside out

June 2nd, 2014 No Comments

Abs with a yoga block

I like to think of this has my bikini season crunch because it will pull back your pull back your abdominal wall quicker than we can say, “I don’t eat carbs.”  And let’s be serious, we don’t really mean that! As a bonus, you’ll also strengthen those pesky inner thigh muscles.

The crunch is pretty technical, so pay attention.  It won’t work unless you meticulously perform it properly every time.

The Setup:

  1. Lie flat on the floor and put your hands behind your head.
  2. Raise your legs straight up so they are perpendicular to the floor.
  3. Flex your feet and push towards the ceiling with the balls of your feet, not your heels.
  4. If this is too challenging, bend your knees at a 90 degree angle.
  5. Take a yoga block or rolled up towel and place it between your upper thighs.
  6. Squeeze.  Hard!

The set up is challenging on it’s own.  So if your core is weak, start off by seeing how long you can hold this position.

Adding Movement:

  1. Continue to squeeze the block; don’t let up on it as you move.
  2. Inhale deeply as you lift you tailbone off the ground barely an inch.
  3. Pull your elbows in around your face.
  4. Exhale using your core to push the air out as you raise your shoulder blades as far as you can off the ground.
  5. Hold at the top until you have exhaled all of the air and contracted your abs completely.
  6. Lower down to your starting position and repeat 15 times.

The key points to remember: squeeze the block, lift your shoulders up all the way, and pull your navel in as far as it will go.

Now that you’ve started to pull in your waistline from the inside, get to work on the outside.  Replace complex carbs like bread with fibrous fruits and veggies.  That is, IF you want your bathing suit body.  (If I’m being honest, most days, I don’t really care :))

(I found this exercise in class at Cura Yoga that has two studios in Houston that have tons of great power yoga classes!)

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If you set a small goal, you’ll hit it bigger.

May 19th, 2014 No Comments

In my final episode for SELF magazine’s Burn 100 Series, I use light hand weights and 5 different exercises, each work your upper body and lower body at the same time.  The weights will help you build muscle, but they also serve to bring your focus to squeezing on each rep.  If you don’t have weights, water bottles will work.

I’m the type of person that sets an easy goal (like this one 10 minute workout), and then wants to keep going.  So, I would start with this video and then hit these two:

Remember, when you’re doing these circuits, when you get winded, push for a couple more reps and then slow down.  But don’t stop.  Just modify until you catch your breath.

The key to changing your body is the purpose you put into each rep/muscle contraction.

The ab workout should let your heart rate recover, so, KEEP GOING!!! Finish strong with Lacey’s cardio circuit.

As I always tell you:

Find your limit and then push it.  Because YOU CAN. Then you’ll feel your strength and you’ll see you are stronger than you thought. That burn in your body is change in your life.

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In honor of bikini season…

April 28th, 2014 No Comments

Korakia Pensione Palm Springs

Well, here’s where I am for the next five days….

Not the kind of place that motivates me to workout…But who would complain about working at Korakia in Palm Springs? Certainly not me. I’m here with my client The Palm Springs Photo Festival to connect their community online.  Considering the photographers leading the workshops, I’m honored to be amongst such talented people.

While I’m away from SOULCYCLE for 5 days, the least I can do is keep the two most important parts of my body strong.  Abs and ass obviously!!

In class, I’ve been telling riders “working for a tight ass is sometimes all the soul you need.”  It sounds shallow, but let’s be honest, a tight backside makes you feel sexier.

Tomorrow I’m hitting these two videos hard.  Will you be joining me??

 

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“I always think about the cupcakes I’m going to eat at this moment”

April 14th, 2014 No Comments

It’s true…and I actually say that in the video…

My latest video for the SELF magazine #Burn100 series: a total body workout circuit without equipment.

It’s funny, the other day I was telling my friend that during my recent travels I have yet to do one of these workouts. Even though I plead with you to stay focused while you’re away from your routine. She then reminded me I also encourage you to rest your body when your muscles are tired. After 10 SoulCycle classes this week, tired is a bit of an understatement.

This circuit is probably the hardiest to complete but the easiest to execute because you know most of the moves. You just refuse to do them. (Burpees, ehem.)  The challenge is to maintain your form when you get winded, as you will see I am for most of the video.

See my other favorite SELF workouts here.  All are great to do alone or incorporate into your normal workout routine.

P.S. I’m back on the blog this week.  Apologies for being MIA.

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Stop crunching! Try this 1 minute KILLER Ab Workout.

October 21st, 2013 No Comments

Besides Manhattan Beach being a great escape from Los Angeles, it’s also home to one of my favorite trainers: Meredith Miller.  She owns Level 10 Fitness, an awesome little gym on Highland where she holds one hour circuit training classes for professional athletes and her die-hard clients.  These people are some of the strongest, most capable people I’ve ever met.

What I love about her workouts is that she uses exercises I would never dream of or do on my own.  The ab circuit you see here I’ve used several times at the gym because I get so bored doing crunches.  Plus, it’s a great upper body workout as well.  You’ll see right away she’s going to use a TRX, so, she’ll review set up before we get started with the torture, I mean, routine.

Please excuse the production value.  We were at the gym before anyone else so I had to make do with a bench as my DP :)

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Change is a good thing!

April 22nd, 2013 1 Comment

Mary Rambin workout weights

Last week I wrote about my workout routines.  Routines are comforting because we know what lies ahead and we can anticipate any discomfort.  For our minds and bodies, that’s not necessarily a good thing when it comes to our workout.  You need to challenge yourself to make them stronger.  Keep your body on its toes!

This week, I encourage you to take your workouts to the next level simply by changing one little thing.  Add on weight, resistance, an incline, just something so you FEEL a difference in your muscles when you do a movement.

For example, here’s what I do to turn up the intensity:

  • Add 2 pounds when using light weights (so go from 3 to 5 lbs)
  • Add 5 pounds when using heavy weights
  • Start my treadmill workout at a 3.o incline instead of 0
  • Jog and run 0.5 faster
  • Add 2 pushups in my chaturangas
  • Put an extra turn/gear on my resistance while spinning
  • Do 30 crunches instead of 20

You get the idea.

Just make sure you aren’t compromising your form to carry the extra intensity.  If that’s the case, back off.  Form is truly the key to being successful, no mater what your goal.  You can also decrease your reps by 2-5.  Just see how you feel.

 

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