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Work out on vacation without exercising

August 4th, 2014 No Comments

Mary Rambin, Malibu, California 2014

Last week, I spent my day off on the beach in Malibu.  By Saturday my body is so exhausted I try to be as inactive as possible.  I imagine you feel the same way when you hit the beach for a week off…with the exception that you feel guilty for making excuses not exercising at all.  Maybe that’s me projecting how I feel on vacation, but it seems to be the consensus amongst my friends.

While walking down beautiful Paradise Cove, I thought about all of the beach workouts I have posted over the years, but as I said, Saturday is my day of rest.

Then I remembered the tip I give my NYC readers who hustle to work and claim they don’t have time (or energy) to workout.  I tell them, when you’re walking:

  1. Engage your core and don’t release it.
  2. Lift your knees higher than normal.
  3. As you step down, follow through with your step, and squeeze your glutes at the end.

One of my readers says she lost 10 pounds just by changing her walk.  Even if that is an exaggeration, half of that would be an accomplishment!

I started walking this way down the beach and my buns were burning by Point Dume!  With this in mind I came up with several other ways you can workout without changing your actual movements.  (I wish I had made a video, but I was alone on my stroll…)  Please note that all of these require you to tighten your abs.

  • Walking: High knees + glute squeeze
  • Walking: Stand up straight, engage your rear delts (behind your shoulders) and rhomboids (between your shoulders)
  • Laying out: Leg raises 6 inches off your towel.  Hold at the top for three breaths.
  • Building A Sand Castle:  Squat down low and dig with your hands, not a shovel.
  • Sitting in a chair:  Knee raises in and out.
  • Reading a magazine:  Holding magazine directly above you, extend behind you and then “pull” it down to your belly.
  • Fetching More Beer:  Go up and down the stairs to the house 3 times each time instead of 1.
  • Playing with the kids: Playing with the kids!
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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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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 2 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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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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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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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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