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Give me some T ‘n A

August 10th, 2015 No Comments

For such a suggestive title you would think I shot some good pics for this post.  Ahhhhh, nope.  In fact, these might be the most unattractive set of photos I’ve ever posted (that’s saying a lot after 9 years of blogging).  But they do the job to show you two great exercises to tone up you TRICEPS while strengthening your ABS….Get it now, T ‘n A ;)

The first one is a low intensity toner that also increases your heart rate while the second one is focused on using more weight and building muscle.

TRICEP SIDE STEP (cardio – low intensity)

 

Grab a light to moderate set of hand weights (1 – 8 lbs).  Start with your feet together, pull your shoulders down and squeeze your shoulder blades together.  Engage your abs and hinge into a 45 degree angle.   Keep your elbows nice and tight next to your ribs.

 

 

Step laterally to one side and extend your arms backwards, keeping your elbows in tight, squeezing your triceps.  Bring your feet back together and curl your arms back to the starting position.  Set your feet back together and repeat stepping the other direction.  Do 10 reps in each direction for a total of 20 tricep extensions.

As you move, your core stays engaged the entire time to protect your back.

This is a great move to do in between sets to get your heart rate back up.

 

 

Overhead Skull Crusher (high intensity – strength)

Sounds like fun, right?!

 

You’ll need a heavy dumbbell or plate and a moderate hand weight or ball for your legs (5-10 lbs.)  Lay flat on the ground, bring your knees up so your legs are at 90 degree angle.  Place the hand weight on your shins and you’ll feel your abs engage.  Pull them tighter so your lower back is flat on the ground.  Push the heavy plate straight over your chest.

 

Slowly lower the plate behind your head.  Your elbows will go back as well. Since the weight is big, you need more extension than a usual skull crusher.    Then press back up to the starting position.

Do 10 – 12 reps.

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Add this exercise to any routine, especially if you don’t have one

July 6th, 2015 No Comments

 

This weekend I had a lot of different conversations about exercise, most of which will fuel my posts over the next few weeks. Because it doesn’t really matter what I’m doing, I’m a fitness crazy person.  The point is for you to take the information, hopefully learn something, and be inspired to try new things.  Change comes from change, right?

The first step to getting in better shape is to exercise, which a lot of people don’t do.  That mental barrier is the hardest one for all of us to break down.  Then, once you get over saying no, you have to choose a type of exercise you will commit to.  Then, there’s the intimidation factor, the budgeting of time and money, the exhaustion that already dominates you day.  The list goes on right?!

This exercise is easy and challenging, works your whole body, you can do it anywhere, with or without weights, to start your day or end your day.

It’s a “don’t think just do it” kinda thing.

If you don’t workout at all, do this exercise to ease back into it.  You’ll see results fast if you do 20 reps, three times.

If you’re already active, throw this in between weightlifting sets to raise your heart rate, before a yoga class to warm up, after a spin class to build strength, you get the idea.

JUST DO IT. It’s too easy not to.

3 sets of 20 reps (ten on each leg).

Don’t worry about rotating, that was just to show you the move from all sides.

Off you go!

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My substitute for burpees will tone your whole body

June 1st, 2015 No Comments

As effective as they are, I can’t stand burpees so I have been happily substituting this move into my workout for weeks!

Just like a burpee, the total body twist requires me to use my arms, abs, and legs.  During my weight training days, 20 reps gets my heart rate up so I stay in my fat burning zone while I’m lifting.

A few things to remember:

  • Your weight should be moderately heavy to support the movement.
  • Don’t let your elbows flare out to the side.
  • Keep your abs contracted to support your back as you’re twisting.
  • Don’t stop when you get tired, just slow down your pace.
  • Go for 20 reps, 10 on each side.

Total Body Twist Heat to Toe

  • Lululemon Top
  • Polar Heart Rate Monitor
  • Lululemon Pants
  • Brooks Pure Running Shoes
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Where Have I Been? Where Have YOU Been?!

May 18th, 2015 1 Comment

Mary Rambin Cycling Studio Santa Monica

Obviously I’m kidding, but I got your attention!  I do hope you’ve been well, and I appreciate your patience while I’ve been away.

I’ve been MIA on MTM for a whopping 5 and half months now.  However, I think most of you know I haven’t been sitting on the beach drinking rose.  Ok, there’s been a little of that, but mostly I’ve been launching a new business!

RYDE4 postcard

RYDE4 cycling studio information

 

Two of my favorite things things in life – starting a business and teaching spin –  are now under one roof…and under the sun!

RYDEoutside

RYDE4 is an indoor and outdoor cycling studio with dynamic classes for all levels. The workout is challenging based around 4 levels of intensity so you know how much gear you should have on the bike at any time. We use RPM monitors to help RYDERS keep the beat, and we inform them WHY they are doing certain movements.  The studio is small, holding 24 bikes; sometimes it’s dark, sometimes it’s bright.  Because of that, our music is not quite so intense and easy to sing along to.  It’s a good time and a kick ass workout and a means to RYDE 4 what you want out of life!  I have 5 instructors who teach a distinctly A-MAZING RYDE.

I know you’re dying ask, “What about SoulCycle?” I have the upmost respect for SoulCycle.  In fact, I still ride with my friends from time to time. SoulCycle is a brand lead by people I consider my mentors.  They’ve changed countless lives, including mine.  Their philosophy INSPIRED my heart, pushed me to my limits at so many times in my life, and solidified that I wanted to take their philosophy to a different demographic.  In this vain, I designed RYDE4 to be more approachable, in terms of the exercise, the mindset, and the results.

FullSizeRender

Mary Rambin Yelp! Review

Mary Rambin RYDEoutside

Here’s a look inside the studio.

RYDE4 Santa Monica

And our crew, unfortunately Michael is’t in this shot :(

RYDE4 instructors

Needless to say, I’m having a blast!

Mary Rambin spinning collage

So, now you’re filled in.  I hope if you’re in LA, you’ll come RYDE with me soon.  Your first RYDE is free! Follow me/us on Instagram @RYDE4 where you’ll get great nutrition tips, local hot spots, and gorgeous pics of the California Coast.  Otherwise, I’m BACK on MTM! Come see me hear weekly for all of my favorite new things.  I’m been cashing them in the back of my brain until all the dust has settled. That’s now. I’m excited, I hope you are too!!!

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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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