Take advantage
of my archives!

Visit my hangouts in:

Brands I've
Loved Forever

“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.

Tweet this!Tweet this!

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.

Tweet this!Tweet this!

1 bench, 10 minutes, 100 calories.

March 17th, 2014 No Comments

In my second episode of #BURN100 for SELF Magazine, I put together a dynamic circuit workout to hit every muscle group in your body.  All you need to do it?  A bench, step, or high curb.  And of course the ability to overcome  your unwillingness to workout.  I’ll admit, this weekend, I drowned out any voice of reason with sauvignon blanc.  Oops!

Burn100 is a new web series in which every workout is 10 minutes long and guarantees you’ll burn 100 calories.  The key to hitting the calorie count is to keep moving.  You’ll see how I modify at times to catch my breath.  Push yourself to your breaking point and then take it down a level.  The important part is that you get your heart rate up to its max.  If you simply go through the motions, you might burn about 50 calories.

I’m posting the SELF episodes I think you’ll find the most useful, so check in every Monday for a new one.

Tweet this!Tweet this!

10 minute lower body cardio circuit to #BURN100 calories

March 3rd, 2014 No Comments

Lacey Stone is one bad ass chick.  I hung out with her on set, and she is a killer trainer.  In her episode of Burn100 she takes you through a series of fairly simple moves that combined as a circuit will get your heart rate sky-high.

There’s no equipment involved so you can do this ANYWHERE.

At this moment in my fitness regimen, any cardio that isn’t SOULCYCLE is always a challenge. I’m starting to sweat just watching the video.

 

 

 

Tweet this!Tweet this!

BURN100 – my circuit to burn 100 calories in 10 minutes!

February 10th, 2014 1 Comment

Last week SELF magazine launched the SELF video channel online to offer a variety of fitness web series to help you get your burn on.  I shot 4 episodes of BURN100 where I do a circuit of exercises to burn 100 calories in 10 minutes using only equipment you would have at home.  In this first episode, I created a yoga-inspired series:

  • Yoga burpee
  • Crescent lunges
  • Yoga wave (warrior 2 to reverse warrior)
  • Build a bridge

You’ll see as I go I get out of breath.  The constant movement really gets your heart rate up and builds heat in your muscles WITHOUT having to kill yourself.

It’s a great workout to wake up your body and start the day.  The flow is easy to do in a hotel room or when you’re on vacation (and know you need to do SOMETHING physical).

Every Monday I’ll be posting a new killer workout.  There were four other trainers who participated like Brett Hoebel from the Biggest Loser.  So no more excuses to NOT exercise.

#Burn

Tweet this!Tweet this!

This week’s challenge: Sweat x2

October 14th, 2013 No Comments

SOULCYCLE INSTAGRAM PHOTO

 

Yesterday, 57 minutes through a 90 minute power yoga class, totally worked over already, I laid down in a pool of my own sweat that covered my mat from end to end.  Not exaggerating.

It felt AWESOME.

I’ve been on a yoga kick for the last two weeks so I welcomed the challenge to deepen my practice. What ended up happening was the stretching of my patience to stay not just focused, but in the room. I made it through, and stumbled out of there with a great senses of satisfaction!

When I teach at SoulCycle, I sweat a lot.  In fact, I find it fun to watch it fling around as I ride or move the weights.  But my body is so accustomed to the work that the exercise isn’t mentally challenging for me.  On the other hand, the ride is absolutely provocative and spiritual when I put my issues on the wheel and grind them out.

This week I’m challenging you to do a workout to the point you are TOTALLY drenched.  Push your mind to the limit.  So I’m not talking pit sweat or a little circle on the middle of your t-shirt.  Drenched as in I-can’t-leave-the building-with-these-wet-clothes-on situation.

What workouts are going to get to that point?  Mostly cardio and high intensity interval training.

  • Spinning
  • Kickboxing
  • Running
  • Stairmaster
  • Rowing
  • Step (do gyms still offer this?!)
  • Crossfit
  • Circuit training (BLAST900 in Atlanta, Level10 in Manhattan beach are my faves)
  • Yoga (Hot8 in Santa Monica, Equinox in WeHo, Joy Yoga in Houston, Atlanta Hot Yoga)

And I want you to do it twice.  In one week.  See if you can distinguish a change in the first and second time.  How do you feel about the workout and effort you put forth?  Take the time to sit with your accomplishment and feel the power it can have over your body and mind.

There are so many benefits to sweating and getting your heart rate up.

  1. Ignites endorphins 
  2. Revs up your metabolism
  3. Detoxes your organs quickly
  4. Controls your body’s chemical balance
  5. Burns more calories
  6. Allows fat to become water soluble and leave body
  7. Opens pores and helps get rid of acne
  8. Prevents kidney stones
  9. Strengthens your heart

In doing research for this post (also see this article), I ran across this familiar face on FitnessMagazine.com:

Charlee in Fitness Magazine

 

That’s my girl Charlee (SAMO, BWOOD, BVHL studios).  She’s a killer instructor and obviously stunning.

(High On Sweet via SoulCycle Instagram)

 

Tweet this!Tweet this!

Will I burn more calories exercising in the heat?

July 8th, 2013 No Comments

20130707-203902.jpg

 

The general consensus among the experts – Livestrong and others - is NO.  All that sweat is just your body’s way of cooling down.  And detoxing, which we all need in the summer months.

You might be surprised to hear exercising in extreme cold weather helps you burn more calories.  Shivering is the action of your muscles contracting.  I didn’t know that. As someone who can’t stand being outside when it’s cold,  any exercise apart from skiing is torture.  For some reason, running when it’s cold makes my inner ears hurt.

Heat is my jam.  I’m a born and bred Texan!

So here’s the deal with the heat:

High temperature gets our heart rate up faster.  The heat expedites the muscles warming up period as well.  Unfortunately the heat tires our bodies quickly so we can’t physically DO as much.  This means, our bodies get exhausted quickly and our muscles don’t get their full workout.  I think this is why hot yoga is efficient: increased heart rate without a lot of movement plus strength and flexibility training.

To me it sounds like the ideal scenario would be to do cardio warm up outside in the heat and then move inside to do a lifting workout. Your heart and muscles are ready to rock after a little heat wave workout.

This is rare for me.  I either workout out inside or outside.

What’s the most effective outdoor workout?

If you’re wearing a heart rate monitor, you know the answer because the watch will tell you (if you have it set up for you specifically).  Cardio days will only require you move outside until your heart gets into zone 4 (anaerobic zone).  If you’re looking for a fat burning day or strength training, get your heart to zone 3  and then slow down, find some shade, and put your muscles to work.

MY OUTDOOR WORKOUTS

Check out my outdoor Runyon Canyon workout here.  You have options all round you if you keep your eyes open.  If you just go on a walk, you can tone up your arms with weights or rocks.  See my video for movements.

Mary Rambin and Terry Rambin hiking

HIKING HEAD TO TOE:

Tweet this!Tweet this!

Picture Proof: spinning does not make your legs big and bulky

April 29th, 2013 3 Comments

Mary Rambin Legs 2013

I’ve been spinning NON-STOP for three weeks now in SoulCycle bootcamp, do my legs look big and bulky? Not so much. What I want to drill into you is that spinning is an exercise with this fundamental principle:

Repetition = Definition

Need more proof because I was “born with lean legs?” Here are some of the other girls in my SoulCycle training group.

SoulCycle spinning legs

 

Good lookin’ wheels, right?!

The resistance of the wheel is not as “heavy” as you perceive it to be. If it was, you wouldn’t be able to spin the wheel a million times over. You’d get about 20 revolutions and hop off. The key to not bulking up your legs while spinning actually has less to do with the resistance on the wheel and more to do with the height of your seat. When setting up your bike, raise the saddle up to a little above your pelvic bone. Then hop on and see how much your knee bends. You need to make sure your leg is only slightly bent, not creating any less than 170 degree angle when fully extended. I find it helpful when someone can tell you what your leg looks like because it’s hard to tell from sitting in the saddle. Do you know if you can tell the difference? I’ve demonstrated here so you can see the set up.

Mary Rambin SoulCycle spinning wrong legs

Here, the seat is too low so I’m riding what I call “stubby.” The leg is not even close to extended. If you ride this way, your quads will get bigger because you’re relying too much on them to push.

Mary Rambin SoulCycle spinning legs

 

This is how I usually set up my beginning riders. A little lower saddle allows them to feel balanced. However, it’s not ideal for advanced riders.

 

Mary Rambin SoulCycle spinning legs

Now my leg is almost fully extended at the bottom of the revolution. I can use all of the muscles in my legs, not just my quads. Instead of focusing on just pushing down, I can use my core to think about pulling up as well as pushing down to make a full circle.  When I raise up and down out of the saddle, I’ll only do so a couple of inches.

Finally notice how my elbows are slightly bent (I’m not reaching for the handle bars), my back is flat instead of rounded, and my chest is high (because my core is engaged).  Most people would pull the saddle back even further, but I choose to ride a little closer to the handle bars to support my lower back.

You need to be COMFORTABLE in your set up. Over the course of 10 years of spinning, I’ve changed my set up several times. Keep tweaking the position of your saddle and see what feels best.

Need more guidance?

CLICK HERE TO WATCH MY VIDEO TUTORIAL ON HOW TO SET UP YOUR SPIN BIKE.

Tweet this!Tweet this!