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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.

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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!

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.

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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.

CLASSPASS GIFT

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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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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What you’re looking for in a good trainer isn’t easy to find.

September 8th, 2014 No Comments


All professional trainers are educated on the muscular and structural system of the human body.  Good trainers know how to exercise those systems efficiently and safely.  The best trainers have a strong personality to challenge you physically and release your mind emotionally. And they never take life too seriously. That’s what I loved about our group on SELF’s BURN100 series.  We don’t stand around counting reps, we give you good reasons why you’re doing what you’re doing.  And then we have fun with it!

SELF Magazine just posted this bleeper reel of us shooting the series.  We had so much fun doing what we love and working with a great crew to deliver our workouts to you!

The question then remains, if we want a good personal trainer of our own, how do we find him or her?

Trial, error, REPEAT.  When you inquire at a gym, don’t simply go with whoever they assign you to.  YOU TELL THEM FIRST what you’re looking for and ask politely to be set up with someone whose style might suit your needs.  If you’re not a good match, MOVE ON and try another one.  Your time is precious and valuable; your satisfaction physically and emotionally is what you’re paying for.  INVEST wisely.

In the meantime, feel free to get your workout in at home using the BURN100 series or my archives.  My beloved trainer Cederick and I put together some great workouts for you to do at the gym.

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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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