Monthly Archives

April 2016


A guest author post: “Mom’s to Muscles”

April 23, 2016

Creative Union Dinner Table 1Riya & Tara Photobooth Creative Union DinnerCreative Union Dinner photography courtesy of Zoë Grant

A few weeks ago I attended the third Creative Union Dinner at Bluebird’s Garage in Virginia Beach. These dinners are hosted by Mary Kaufman of Bluebird’s Garage and Zoë Grant of Andi & Zoë Photography, and are “a curated networking experience for local creatives that encourages creative community by connecting, cross promotion, and most importantly creating new things together”. This is the second dinner I’ve gone to, and each time I’ve thoroughly enjoyed myself! Besides the delicious food and great conversations during dinner, I’ve departed with a bunch of new, cool friends and the renewed excitement of feeling inspired again.

At this particular dinner, I met the Founder of HIT & Run Riya Thorson and her Operations Manager, Tara Lowrey. If you haven’t heard of HIT & Run, it’s a new boutique fitness studio specializing in High Intensity Training (HIT), and they are located on Laskin Road near the Oceanfront. I had been following the studio on Instagram for awhile, but really didn’t know the extent of what they had to offer.

As a fitness instructor myself, I often find that I don’t make it to the gym on the days when I’m not teaching a class. And then suddenly, the days have gone by, my busy schedule of playing “Supermom” has consumed me, and I haven’t gotten a good sweat in. Whoops! After talking with Riya and Tara, my curiosity was sparked, and I wanted to learn more about what HIT & Run is all about. SO, I’ve signed up for their FREE two week trial period (already slightly nervous about those 5:00 a.m. classes), and I also asked Tara to share a bit of motivation on how to “HIT” and “Run”!


Mom's to Muscles Guest Author
Do you push snooze or jump right up out of bed every morning? Do you use an internal alarm clock whether it’s yours, your child’s or your husband’s, or do you use a physical alarm clock like the good ol’, two bell metal alarm clock? Do you always feel like you don’t have enough hours in the day and you’re just exhausted? Well…. Imagine this…Your workout is complete and you’re home and showered before your babies or maybe even your husband are out of bed. Imagine your diet decisions being easier. Imagine gaining 2-3 hours of extra energy in your day. Imagine a clearer head, increasing your ability to perform daily tasks. Imagine not having that “mom” bod this summer. Imagine losing that little unwanted body fat you are holding onto. Imagine your skin looking healthier, brighter and younger. Imagine where the extra push can take you. Imagine all of these things because you jumped up out of bed when your alarm went off. IMAGINE ALL OF THIS HAPPENING TOGETHER. It’s time to lace up those tennis shoes, throw on that workout outfit and Make An Impact with HIT & Run.

Introducing THE BIG PICTURE:
High-intensity interval training (HIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. It sounds too simple to be effective, but science doesn’t stretch the truth.

Riya at Hit & Run collage
IT’S EFFICIENT: “I just don’t have the time.”
Super-efficient HIT is the ideal workout for a busy schedule, you HIT it for 50 MINUTES and you run… A play on words, you are working out from warm up to finisher in 50 minutes. (HIT & Run opens at 5:00 a.m., hit your snooze? HIT the 6:00 a.m. class!) You potentially could leave your house, workout & be home in an hour. ONE HOUR! That’s only 4% of your day! Do you want to hear something fun? Research shows you can achieve more progress in a short 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour 5 days a week. In just 2 weeks of high-intensity intervals, it improves your aerobic capacity as much as 6 to 8 weeks of endurance training. Using the Tabata training method (we do this once a week as part of our fitness program) you can complete an effective HIT workout in just 4 of the 50 minutes of class.

YOU’LL BURN MORE FAT: “I don’t want that Mom bod this summer.”
Not only do you burn more calories during a HIT workout, but the EPOC effect keeps on giving throughout the day. That means you burn more fat and calories in the 24 hours after a HIT workout than you do after, say, a steady-pace run.

“I want a clearer head.”
Most people aren’t used to pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. A study found that after 8 weeks of doing HIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.

YOU LOSE WEIGHT, NOT MUSCLE: “I don’t want to hold onto hope anymore.”
Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. Most “diets” leave your energy source depleted and you don’t even have enough energy to get to the gym to attempt to burn any fat! Steady state cardio seems to encourage muscle loss, both weight training and HIT workouts allow Fit HITTERS to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!

YOU’LL INCREASE YOUR METABOLISM: “I want to age in reverse and make healthier food choices, is that too much to ask for?”
In addition to increased fat burning and more muscle preserved, HIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you “younger” both inside and out! ‘Muscle tissue is metabolically active and uses energy even at rest, whereas adipose (fat) tissue does nothing at rest. Muscles move, requiring energy, while fat is just storage.’ Increasing your metabolism allows you eat smaller portions of healthy choices for you and your family throughout the day.

IT’S A GIVE AND TAKE: “I’m exhausted & NEED more energy.”
If you’ve ever worked out really hard, the fatigue, the sweating, and the muscle soreness probably leaves you with an easy answer to the question, “Does working out increase your energy?”. This question is more suited for the long-term benefits of exercise, because YES, working out does increase your energy, regardless of how you feel at the end of a workout. You may feel worn out immediately afterwards, but studies are finally coming to complete resolutions showing exercise as an energy increaser.  A simple way to think about it goes like this: when you are physically fit, your body doesn’t have to work as hard doing normal activity (such as extracting oxygen and pumping blood, etc.). This decreases the feelings of fatigue. Your metabolism will be faster, and your energy output will increase.

IT’S SERIOUSLY CHALLENGING: “I need the extra push.”
This is not a workout you can do while reading a magazine or chatting with your friend. Because it’s so short (JUST 50 MINUTES, TOTAL!), you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You will be challenged, you may be sucking wind, but you definitely won’t be bored!

So next time you think “working out is tough”, or “working out takes too long”, or “I’m too tired to work out”, force yourself to get up and out. Form good habits and your health and energy levels will be greater than ever before.static1.squarespace

Riya & Tara at the front deskAbout the author: Tara grew up in New York, and moved to the beach ten years ago. She and HIT & Run’s founder Riya, have been friends since she relocated here, and workout “swole sisters” for 8 years. Tara is dedicated to fitness and loves pushing people past their limits and overcoming plateaus. And most of all she enjoys helping mommas get their sexy back! When Tara isn’t at HIT & Run, she can be found paddle boarding, riding bikes, boating & spending time the beach.

Follow HIT & Run
Instagram | Facebook | Blog
Hit & Run exercise objects