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Get your fat-burning engine revved up BEFORE the holidays.

November 17th, 2014 No Comments

Desserts at Mastro's

Oh you know it’s that time.  All of the most delicious food on the planet is coming for your lips, your hips, and your saddle bags.  So let’s get ready!!!

We always talk about burring OFF the food AFTER we indulge.  But the best way to keep the weight off is about what we do BEFORE we eat pie and drink until dawn.

Four words: High Intensity Interval Training.  

Taking your heart rate to the roof and then back down to where you left your lunch on the floor burns fat, burns sugar, builds strength, increases your cardiovascular ability, and revs up your metabolism for 24 hours.

Sounds rough, I know.  Personally, I love a kick-ass, go-all-out workout, my favorite being BLAST in Atlanta. Total exhaustion is almost as a satisfying as an orgasm for me.  (When the workouts are daily and the Big O’s are so few and far between, it doesn’t feel like such a stretch….)

Ok, so let’s not make this sound so intimidating by using the Tabata method.

You choose your exercise.  It can be a cardio move or free-weight lifting.  

Do 20 second intervals of 100% exertion, 10 seconds of rest.  

Six to eight rounds.  

Your workout can go between 4 and 20 minutes.  Then you’re done.  

I’ve never incorporated HIIT with Tabata precision until recently.  Trainer, spinning instructor, and hot mamma Judi Brown from Daily Burn SWEARS by Tabata.  She gives all of the credit for her rock-hard wall of abs to this method of exercise.  Check her out, pretty convincing if you ask me:

Judi Brown abs

She made me dingo renegade rows the other day with 8 pound weights for 6 Tabata intervals.

My lats were sore for week!  I loved it :)

Here’s how you do a renegade row.  Remember to keep your core tight and hips facing the ground.

 

Remember, you can do anything!  Burpees, jump squats, punches with weights, the list goes on.

PopSugar has a great collection of Tabata workout videos you hit up at home as well!

 

 

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It’s not just a workout…

July 16th, 2014 No Comments

Mary Rambin SOULCYCLE schedule 2014

 

It’s a lifestyle.  Anyone with even a small athletic sensibility knows that exercise is about more than just being fit.  

What we ALL have is a responsibly to find our own happiness.

I believe that through exercise, pushing our bodies until our muscles burn, will prove to our head that we are strong enough to get whatever it is we want in life.  It’s an analogy: the burn will change your body, the willpower you use to get there will change your life.  SoulCycle, or your favorite form of exercise, is the training to do that consistently….with confidence. When you accomplish one thing that makes you happy, you move on to the next.

Under this photo on my instagram I wrote:

#SoulCycle, it’s not a workout, it’s a lifestyle. Pop the ride into your calendar and hit “Repeat Weekly.”#SoulFamily #DanceYourAssOff #AthletesBecomeWarriors #FaithLoveFight #JoinThePack 

I try not to take it all too seriously, just acknowledge that everyone in the room is after the same thing and will support you in your effort.

(Thanks for the background and shout out @checkoutamanda x)

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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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Never wear an iPhone arm band again!

June 17th, 2014 3 Comments

I can’t stand wearing those iPhone armbands when I go for a run or workout in the gym.  Reluctantly, I slide my phone into the waistband of my pants or the strap of my bra.  No, I don’t care how weird it looks.  This solution is much more comfortable than those arm bands.

Thankfully there is a new solution on the market: The FlipBelt.

 

GENIUS in my opinion:

  • FUNCTIONAL: holds all of my stuff w/access for my earbuds to come out.
  • FITS TIGHT: spandex lycra blended belt sizes range from XS – XL
  • FASHIONABLE: comes in 10 colors and looks like part of your workout pants
  • AFFORDABLE: $29

Buy one online here.

Here’s a video intro.  A little lo-pro, but they have to start somewhere!

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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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Bored on the treadmill? Not for long!

April 21st, 2014 No Comments

For me running on the treadmill is like eating carrots.  I know it’s good for me, but I just won’t do it, unless it’s mixed in with other stuff.  Like my BLAST900 classes in Atlanta.  They made the treadmill challenging and even fun.

In this #Burn100 episode from SELF magazine (see my faves here), David Siik “The Treadmill Guy” from Equinox WEHO, shows you a few ways you can change up your treadmill routine.  Remember, it’s the change in the exercise that’s challenging, and it’s the challenge that causes physical, mental, and emotional change.

I love his first move in particular because the movement of your arms really focuses on working your delts and rhomboids, contracting the muscle groups in a way you normally wouldn’t.  Totally stealing that one for my class :)

 

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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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Biggest Loser Pyramid Workout

March 24th, 2014 No Comments

Brett Hoebel is one of the trainers on The Biggest Loser.  In this episode of Burn100 (100 calories in 10 minute circuits), he creates a circuit by adding one exercise each round.  It’s a tough one!!  Don’t worry, he gives you an active rest.

For more #BURN100 episodes, click here.  They’re all different and easy to incorporate into your normal routine or do when you travel.

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