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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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Class Pass isn’t the only fitness app in town now

August 3rd, 2015 No Comments


We all want to be in shape, but making it fit into our schedule and budget isn’t always easy.  For the past few weeks, while I’ve been absent from the blog, I’ve felt that same pressure you do, and I teach 5 classes a week!  Being super busy with two clients, running the studio, and traveling, my weight-training fell to the waist-side along with my blogging.  Oh the guilt that set in!

ClassPass has been the best game in town to satisfy the budget issue.  With a $99/month membership, you can go to participating studios in any city and attend classes they post on CP up to three visits a month.  If you want to go to a class that’s not posted, or you want to go more often, you have to pay the normal rate.

These two new fitness apps/programs are filling in two HUGE holes in the ClassPass system. You’ll see that Wildfire goes after the fitness fanatic, the other goes after the sporadic.

The drawback for all three is that not all studios participate.  For example, if you want to go to SoulCycle, which is super exclusive, you have to book directly through them.

Finally, both are fairly new to the market and therefore not widely available. Keep an eye out when they touch down in your city.


Wildfire gives you unlimited classes in the studios on their roster for $149/month.  So if you wanted to RYDE 3 times a week, go to a bootcamp once a week, and do yoga once a week, maybe throw in a barre class, you’re getting over  $100/week of classes for about $27.





ZenRez is for the person who can’t plan ahead, just needs to get into a class NOW.  Find last minute classes in your area with availability and book a spot for a fraction of the price.   I’m not putting RYDE4 on ZenRez simply because our classes are already HALF of what most studios in the are charge.

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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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Get your Body Prepared for the Holiday So It Keeps Working As You Keep Drinking

June 29th, 2015 No Comments

(Photo by Kelly Fajak) 

Holidays seem to be relaxing for our heads, but not really for our bodies. Yes, we decrease the physical exercise, but at the same time we intentionally increase the caloric intake.  Laying out on the beach, we absolutely need a margarita in hand.  The hot weather insists on cold beer.  How could we not eat burgers at a pool party?  And yes, I’d like cheese on that.

So while we’re not holding on to a ton of guilt, we’re demanding our bodies work overtime to allow us to relax.

You might think I’m going to tell you NOT to do any of those things.  You would be wrong.  I’ll be right there with you pouring the tequila and making patties.

So our plan should be to get our metabolism in gear before the festivities begin.

Here is the plan of attack:

1.  HITT – High Intensity Interval Training.

Taking your heart rate to its max and then dropping it down again.  You can do this in so many way: spin class, boot camp, boxing, circuit training, running up a hill, etc.

It’s not easy, but it’s effective in spiking your metabolism.


2.  Keep Eating!

To prep for days in bathing suits, we usually starve ourself.  Bad idea.  If you stop eating now, your metabolism will slow down.  When it’s hit with the onslaught of goodies, it won’t be prepared.

Keep it moving at regular pace by eating 5 small meals a day.  Each including protein, carbs, and fat.

3.  Drink lots of water.

Sunshine and booze are satisfying and depleting at the same time.  Hydrate your body now!

The additional water will help control your portion control at meals as well.

4.  Plan ahead.

Plan one day when you will exercise.  Make it your favorite workout so you’ll want to do it.  You don’t have to make it a killer workout, just one to keep everything in motion.

I promise you now, you will feel AMAZING after you’re done.

A few of my vacation workouts here:

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Strength will get you a sexy back

June 8th, 2015 No Comments

When you’re wearing a bathing suit, the most exposed part of your body is your back, so we gotta get it looking good!  Plus, strength in your back body will improve your posture.

I’m a firm believer in “Repetition = Definition” but you can’t define muscles that you don’t have.

By using heavier weight in your workout, you’ll build the muscle first and then you can tone it.

In this video of an angled row, I’m using that philosophy to build back muscle.

In a normal seated row, you will usually feel tension in your neck and you pull.  By raising the angle of your arms, we take your neck out of the equation entirely!

Go for 3 sets of 10 reps.  In between, throw in some lunges to keep your heart rate up while your back and biceps are resting.

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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!


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.


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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Give ’em a rockin’ bod for Christmas

December 8th, 2014 No Comments

Amazing body in a bikini

Every year I do one looooong gift guide.  This year, you’ll get five different lists based on MTM daily themes.  Monday has been and will always be fitness.  And who better to be the model of hot bod than my SOULCYCLE rider and HOT 8 yoga enthusiast Amanda. Here’s what I love about her lifestyle: she exercises once a day, eats right, works hard, and doesn’t overindulge.  Hence her lovely backside :)

Now, there was a time when giving a gym membership was considered insulting. However, with the advent of our private studio addictions – whether it be SOULCYCLE, pilates, yoga, barre, etc – giving a pack of classes is the perfect gift.

Here are options for my favorite studios around that I know your peeps will love too.

For more studios in your area click here and THE BEST deal on a package hit up GROUPON or GUILTcity.


If you live in one of the cities below you can buy a CLASSPASS.  This allows them classes at any studio that is affiliated.  They can go to each studio 3 times a month!  The links below will take you to a map of the city with the studios pinpointed.

Now, if you’re looking for something more tangible, I suggest:

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