Let it be known that I am not a dancer. I have little to no rhythm and am pretty uncoordinated. I struggle to avoid bumping into coffee tables and bruising my legs on a daily basis. So, when my friend invited me to attend a dance workout class with her, I was nervous to say the least. After my first “Dance2Fit” class, though, I was dripping with sweat, had burned more than 500 calories, and was instantly hooked.

The title of the class says it all—it’s about dancing your way to fitness. Dance is the ultimate full-body workout, and people of all ages and abilities are lining up to be a part of the new craze. The Vibe Studio of Lynchburg, located on Timberlake Road, and Dancing With Theo, on Main Street in downtown Lynchburg, recently opened at the beginning of this year and both are thriving.
The Vibe’s classes feature hip hop music and are 60 minutes long, but the time flies by thanks to owner and dance instructor Stephanie Manning’s incredible energy. She works hard each and every class to pump up the group, make everyone feel comfortable, and provide a fun and unique atmosphere for all. “Watching people come in here and gain confidence in themselves each and every time is my favorite thing to see,” Manning says. “There are many people who started out dancing in the back of my class, but now they rush to get here for a spot right up front. It’s amazing watching people lose weight and feel better in their own bodies.”

Manning opened her studio after being inspired by her own weight loss journey of losing 60 pounds.

“I’ve always been super self-conscious about my body and the way I looked until now,” she says. “I first fell in love with Zumba, then started teaching hip hop cardio, and eventually got certified for Dance2Fit. I’ve always dreamed of having my own space, so one day I just decided to pursue opening a studio, and here I am living my dream.”

Her ultimate desires are to share dance fitness with as many people as possible, empower others and help them reach their goals, while also building a community.

“A lot of people who come to my classes want to lose weight but don’t like going to a gym,” Manning says. “Dance is a really fun alternative to that. You don’t have to think about a workout since I tell you what to do each step of the way, there is no monthly membership you have to commit to, and you don’t need to have any sort of prior experience or training to be able to do it.”

There are some days where I may be extremely tired or stressed out from work, and heading to a dance class feels like the last thing I want to do. But once I step foot through those doors, Manning’s energy exudes, and I can’t help but get excited and ready to tackle the workout.

“There has not been a single day that I have not wanted to come here,” she says. “Even if I’m having a bad day, coming in here and being around all these people is just always a really good time.”
Manning hopes to soon move her studio into a bigger place so she won’t have to limit class sizes or have a wait list.

As for Theo Coates, of Dancing With Theo, owning a dance company or studio has always been his dream. He feels that his purpose in life is to give everyone the opportunity to enjoy the art of dance and help people become their best selves.

“Through dance, people are able to push themselves to their limits and beyond,” he says. “In most cases, they end up creating a catalyst for opportunities to improve in other areas of life.”
Coates started out as a group fitness instructor at the YMCA, where he ended up gaining a following complete with merchandise, DVDs and digital streaming. The business name, Dancing With Theo, actually began as a Facebook group in 2013 and grew into a brand by 2018.

“A t-shirt turned into a flash mob, which turned into a DVD, which turned into a hoodie, that became a studio,” Coates says. “With support from my business partner Nour Elkhamra, as well as Lashonda Delivuk, Josh Delivuk, Jawansa Hall, Robert Williams, my entire groove squad, and my family and friends, we have created something that is growing into greatness.”

Coates emphasizes that with his classes, you’re getting more than just a workout—it’s an experience.

“In each class, whether dancercise or choreography, you are getting some form of training,” he says. “I’m teaching you rhythm, creating and following patterns, placement, moving from the core, some terminology, and dance moves you can use outside of the class. Yes, you will burn calories. Yes, you will build muscle. However, you also learn how to be a better dancer.”
As Dancing With Theo continues to grow, groups will be performing for upcoming shows and events including Get Downtown, Central Virginia Fashion Week, The Black Theater Festival in Washington, D.C., and many others.

“Ultimately, I love dancing,” Coates says. “So, the fact that I get to do it almost every day and I get paid for it is amazing by itself. However, I love the look on people’s faces when they take class. I love the fact that I am able to touch so many lives while doing something I love to do.

I love the people that are there with me.”

Top Chest Straps Monitor How Your Blood Pumps While You Run and Jump

These days, getting the most from your workouts means wearing a heart rate sensor that tracks your beats per minute. These devices can make you aware of when you need to push yourself harder or take a deep breath and slow down a bit. They can assure you that you’ve achieved your max heart rate at least once or twice during a sweat session and that you’re staying in your training or aerobic zone for a recommended amount of time if that is a workout goal. Most can also count calories burned, are Bluetooth-capable and come with plenty of memory so you can exercise phone free and sync later. Since some argue that a monitor worn closer to the heart provides greater accuracy, we decided to research the best chest straps this time around rather than watches or other wrist options. These picks get us pumped.

You can use the Polar H10 with popular fitness apps as well as gym equipment and other Bluetooth devices. As an added bonus, it is waterproof and can even transmit heart rate data in water. This is the chest strap for swimmers. $89.95. Polar.com.

The creators of Viiiiva claim this strap is 10 times more sensitive than other models. Other features include the ability to pair with a variety of cardio equipment and tap-to-pair connectivity that lets you touch your iOS or Android device for an instant connection. $79.99. 4iiii-Innovations.Myshopify.com.

The Garmin Heart Rate Monitor gets top reviews for comfort, with a heart rate module made of flexible plastic. The part of the strap that goes around your back is made of a soft fabric and is adjustable to your size. $49.99. Buy.Garmin.com.

MyZone MZ-3 can connect with gym equipment at participating clubs so you see a live display of your workout and compare/compete with other members. Sync with the MyZone App, earn points, and interact with other users with the social network. Also includes 16 hours of memory and keeps a charge for up to 7 months. $149. MyZone.org.

Wahoo TICKRx counts much more than just heart beats. Keep track of reps during HIIT workouts, and use motion analytics to monitor indoor cycling and running cadence. $79.99. WahooFitness.com.

Zephyr HxM
is Bluetooth capable and compatible with Android and iOS systems. Besides heart rate, you can also keep track of your speed and the distance you’ve covered. When paired with a smartphone, you can also track your GPS location, make calls and play your favorite music. $44.95. ZephyrAnywhere.com. 

Three years ago, as a last-ditch effort to gain control over her health, Shannon Keeney, a type 1 diabetic, started a ketogenic diet. For the first few months, she would “cheat” on occasion, but after the inconsistent start she has gone full keto and never looked back.

“Before this way of eating, I had poorly managed blood sugar levels, which often led to episodes of anxiety,” Keeney said. “Since I started eating this way, my anxiety issues have stopped, and I’ve been able to keep my blood sugar within range. I now have an A1C (measurement of average blood sugar over three months) in the ‘non-diabetic’ range.”

Her diabetes will never go away, but Keeney now feels like she’s in control.

“Prior to changing the way I eat, I wasn’t able to exercise because I had no control of what my blood sugar would do, and I was constantly tired and run-down,” she explained. “Now, I am working out at the gym three days a week. I would have never been able to do that before.”

Jen Douglas did the diet for six months, losing 35 pounds in the process.

“I did enjoy it although I’m not actively on it right now,” she said. “Once the cravings stopped at about 8 days, I found I had more energy, clarity, and physically felt better all around.”

For those unfamiliar with ketogenic, or “keto,” diets—Wait, isn’t it something to do with avocados?—Centra Health Registered Dietitian Stacey Harris was happy to shed some light.

“The keto diet focuses mostly on low carbs, higher fat, and moderate protein,” Harris said. “The focus is putting the body in ketosis, burning fat instead of glucose for fuel. Generally, you are looking at between 75-90 percent of your calories from fat, about 10 percent from protein, and about 5 percent all-together from carbs.”

Fat? Isn’t that supposed to be a bad thing?

“Your healthier fats are going to be more beneficial,” Harris explained. “You want to stick more toward your olive oil base—olives, avocados, things of that nature. [Keto dieters] choose things like your non-starchy vegetables—broccoli, cauliflower, cabbage or green beans for example—to give them the bulk of their foods so they eat adequately throughout the day but keep their carbs low.

You want to still be cautious about saturated fats, like too much red meat or too much coconut oil.”

An intake of healthy fats helps keep the body fuller longer, so Harris recommends avoiding “low-fat” and “light” products (thus, also shedding the “lite” products, too).

Harris has observed a number of pros to the keto diet which explains its thriving popularity. Chief among them is “rapid” weight loss results.

“Most people, because they are restricting an overall food group, will reduce their calorie intake and see a pretty quick weight loss,” Harris said. “A lot of people are finding their cravings and their hunger are dramatically reduced. It is just one of the things that kind of goes along with the diet. Fat and protein themselves take longer to break down than carbohydrates do in your body.

So, you are going to stay fuller longer because it takes longer to digest.”

Douglas recalled how the first 12 pounds dropped quickly, within a month or two. “I liked the fact that my body was doing a lot of the work for me.”

“The key to keto is staying in ketosis,” she added, “where the body burns fat for energy instead of carbohydrates, its preferred easy energy source.”

Harris said that people (like Keeney) with medical conditions can benefit from the diet’s effects.

“It can also elevate the body’s ability to burn fat, which results in a more stable flow of energy to all the organs and tissue,” Harris explained, “so, sometimes it is more beneficial for a type 2 diabetic or a prediabetic because it can also help reduce their glucose levels and numbers.”

On the flip side, however, Harris said that the jury is still out on ketogenic diets. Keto simply hasn’t been around long enough for any long-term, scientific data.

She also recommends that people interested in the keto diet do so while being monitored by a health professional because there are some possible side effects.

“Some people lose muscle tissue because they are not eating quite as much protein as they may have in the past with some other diets,” Harris said.

Other users may get “keto flu” when switching to a stricter, more restrictive diet, with symptoms including fatigue, headaches and constipation.

Overall, Harris said the important thing is making good lifestyle choices—choosing healthier options, monitoring portions and engaging in physical activity. Keto can be a great tool to help with that.

“There are lots of options; it kind of just depends on what works best for the individual and helps them feel better and makes them see results that they are happy with,” she said. “You generally want a lifestyle change, so you want to pick changes that you can stick with and maintain.”

Harris has observed that keto seems to work well for people looking for quick results, but isn’t generally something people stick with.

Sasha Cash found this to be the case: “I personally think that keto is a good diet for me to do periodically, but not a sustainable long-term diet.”

She is currently off keto, but still follows many of its principles.

“When I’m not actively on the keto diet, I still refer back to how good I feel when I’m on a low-carb diet and often choose to cut out heavy carbs or sugars from my everyday diet,” she said.

Starting keto was difficult, requiring a lot of meal planning, but the benefits were tremendous.

“I would wake up with great, sustained energy and a clearer mental focus,” Cash said. “[The feeling] was so liberating and exciting for me. I had more energy, which prompted more motivation to complete tasks and get things done in my day-to-day life.”

Douglas said that those interested in trying keto should be prepared to make a day-to-day investment.

“It is not a diet that makes it easy to find things on a takeout menu so meal planning was key,” she said.

But for those who can maintain the discipline, keto does offer the possibility of a radically energized life.

“I can definitely say that the diet absolutely changed my lifestyle,” Cash said.

Keeney recommends a positive outlook for success with Keto: “Give it a good honest try. Don’t focus on things you can’t eat, but think about all the things you can.”

You’ve most likely spotted the LU on the side of Liberty Mountain, and just above it is perhaps one of Lynchburg’s best kept secrets: the Liberty Mountain Snowflex Centre (LMSC).

Described as a “toothbrush glacier” by Kevin Hoff, Marketing Manager and Assistant Ski and Snowboard Instructor, the LMSC offers skiing and snowboarding year-round on its “synthetic surface that mimics snow.” Thanks to lots of “matting laid down like a thick tooth brush and a misting system [that] keeps it slick” the surface can mimic the slip and grip of skiing or snowboarding on real snow, but, Hoff explains, “When you fall [at Snowflex], you don’t experience as many harsh impacts.”

You should go for the view at least—voted “Best View of the City” for the last few years in Lynchburg Living—but stay for the fun, exercise and family-centric activities. We promise, you’ll be happy you did!

Fun for All Ages

As kids grow older, finding activities for the whole family to enjoy together can be understandably challenging. LMSC offers skiing and snowboarding year-round on two different sized slopes. Plus, to make the experience accessible and fun for all ages, they also have tubing and a large trampoline on-site.

For those new to the mountain, or skiing/snowboarding in general, Hoff strongly recommends purchasing the combo pass; for $25/person, you have access to everything at LMSC including the rental equipment. “Recently we offered a $5 upcharge for a walk-in lesson,” Hoff explains. “The lesson can be up to four people, so all the kids in a family can do it together, then they can do whatever they want for [the remaining time].” Hoff says this is the best way to maximize your time on the mountain. LMSC will start lessons with children as young as three or four if the parents are involved; “the goal there is that they have fun and don’t feel stressed out,” Hoff says. “It helps them to become familiar with the concepts, and you can start to teach them the basics.”

For those not interested in any of the physical activities, they also have a spacious lodge on-site that offers a small snack bar with locally roasted coffee and comfortable seating and viewing areas. “We want the whole family to have a good experience—not just one kid,” Hoff says.

Whole Body Health

An added benefit to skiing and snowboarding is the physical challenge they offer.

“These are whole body workouts,” Hoff says, “It’s your legs; you’re bending and turning, so it’s a lot of rotational exercise with your core.”

In fact, according to Hoff, the core drives the direction your body will move, so core strength and stability along with balance and coordination turn skiing and snowboarding into quite the exercise experience. These activities will also improve your body awareness (the technical term is “proprioception”); knowing where your body is oriented while doing different movements can be a good mental challenge as well.

Bonus: You’ll Be Happier

It’s no secret that screens are demanding more time and attention than ever before. Hoff says, “While tubing isn’t physical, it’s just great to get outside in general; kids get too attached to their screens and aren’t outside, but we want to see more outside time.”

Indeed, time outdoors is known to reduce stress and increase one’s sense of well-being. Additionally, Hoff says coaching and teaching kids as they develop new skills gives him a front row seat to their increasing levels of self-confidence. “A lot of kids don’t jive with the whole team sports idea,” Hoff says. “But with skiing and snowboarding, you can be on your own or find a buddy and challenge each other.”

Writing for Psychology Today, Dr. Stephanie A. Sarkis says, “In a [2013] study in the United Kingdom, people that went to green spaces felt more relaxed, had more positive emotions, and [had] improved spiritual wellbeing.” For simply stepping into the great outdoors and appreciating the view, the benefits are hard to beat.

And if you’re simply looking for a picnic site, then take the short drive and grab a seat on your tailgate. “I see people from all walks of life and all ages enjoying the view,” Hoff says. “It’s awesome!”

The newest health food trend encourages us to swap our morning cup of joe for a chilled serving of freshly squeezed celery juice.* The concept of vegetable juice may be hard to swallow, but the colorful elixir has been widely celebrated for its healing powers and laundry list of positive health benefits. We spoke with holistic healing expert Jenna Goin, RN, to get the lowdown on celery juice and to determine whether the green concoction is truly fact or fad.

Goin, of Forest’s Empowered Wellness, has expressed a lifelong interest in health and fitness, particularly with regard to holistic and integrative wellness. She shares with clients natural remedies for physical, mental and emotional ailments alike. When she discovered celery juice, she quickly realized it was a one-fits-all solution to some of the most common health issues her clients face. “I first read about celery juice about a year ago through a book I read on healing the thyroid by a man named Anthony Williams,” explains Goin. “He talked about celery juice as the ‘miracle juice’ so to speak and began to explain the numerous benefits of this healing liquid and why everyone should incorporate this juice into their daily diet.”

Albeit skeptic, Goin coupled Williams’ notes with her own research and at home taste tests and was pleasantly surprised by the vegetable tonic. “To be honest, just a few days of drinking celery juice in the morning, I was hooked,” Goin admits. She also explains that drinking celery juice shortly after rising from bed is the optimal time for the body to reap its benefits. Goin recommends consuming 16 ounces of celery juice before breakfast and waiting at least 15 to 30 minutes between the green pick-me-up and your first bite. For those who experience adverse reactions, Goin suggests starting with smaller portions and gradually working up to the full 16-ounce serving.

But, what is in each 16-ounce pour exactly? Goin shares a menu of superpowers celery juice possesses, many of which she has experienced firsthand. Benefits of drinking celery juice include decreased inflammation, potent antiviral and antibacterial benefits, eased digestion, decreased bloating, constipation relief, healed skin conditions (such as acne, eczema and psoriasis), gastric reflux relief and dissolved gallstones. Celery juice is also known to aid central nervous system disorders like anxiety, depression, bipolar disorder, brain fog and Alzheimer’s. At the most basic level, celery juice helps to balance the body’s pH levels as well.

“Celery juice has been life changing for me,” says Goin. “It truly has been what it has claimed to be—a healing tonic and miracle juice.”

*Always consult with your doctor before trying any new diet.

I started taking dance classes when I was 4 years old. With toes that slightly turned in and front teeth that slightly stuck out, it was clear I was made for the stage.

After I wowed the crowds with my end-of-the-year performance of “You’re Never Fully Dressed Without a Smile” in 1990, I decided dance was going to be my “thing.” I took regular classes through elementary school, slowly worked on turning out those feet, and then made the competition team the summer before the 6th grade. That’s when dance became more than just a “thing” I did once a week… it became a lifestyle. I couldn’t get enough of it.

Through middle and high school, I spent at least four days a week taking classes or practicing routines, including all day on Saturdays. My weekends every spring were spent at competitions across the state—all thanks to my mother (bless her sweet, patient soul). I was in the best shape of my life—and I also never fully realized… I was exercising.

There’s certainly a preconceived notion that exercise must be laborious—you sort of have to hate it a little bit, right? Because if you don’t… are you REALLY pushing yourself? But as we highlight throughout the pages of Be Well Lynchburg, fitness doesn’t have to mean fun-less.

In our Explore department, we are taking a look at all of the ways you can get some physical activity at local slopes—Liberty Mountain Snowflex Center and Wintergreen Resort—during the summer and fall. Also, there are several big misconceptions about personal trainers, including that they are tough. A once-jaded exerciser is now a believer in the power of a PT—read her story starting on page 23. I’m also personally psyched that dance workout studios are popping up around town. In our feature “Camouflaged Cardio,” hear about how people in Lynchburg are movin’ and groovin’ to stay fit.

Clearly, my competition dance career didn’t get me to Juilliard. And while I may not be able to do a split these days, I’m still a sucker for a good dance party, especially with all of my kids. (My pre-teen stepdaughters keep me up-to-date on the latest hip hop moves, by the way.)

So here’s to breaking a sweat with the ones you love—even if it’s in your living room on a Friday night—and making exercise fun again.

Be Well Everyone,

Shelley Basinger

Made for Lifters

Open since June 1, Legendary Strength Gym on Lakeside Drive is already seeing a growing membership. The facility brands itself as the “first and only premiere powerlifting gym in Lynchburg”—and after a quick scroll through their website and social media, you see why. This gym provides access to competition-grade powerlifting equipment and strongman workouts—the best perk, though, is that you will train alongside like-minded lifters to keep you motivated.

Learn more at legendarystrengthgym.com.

YMCA Express Expansion

The YMCA’s “Express” location on Old Forest Road is getting a makeover. The new additions include more parking, additional changing spaces (some with showers), new rooms and studios, and a Child Watch Center. Since opening in early 2011, the Y Express had only been open to those 18 and up and offered no child care. The initial expansion is expected to be completed in July.

Learn more at www.ymcacva.org.

Wanna Dance with Somebody?

You know that sweat you work up when dancing around the living room with your kids? Or the burn you feel the next day after breaking it down at a wedding? Dance isn’t just good for the spirit—it can burn major calories. Two dance-centered workout studios have opened in Central Virginia this year—Dancing With Theo on Main Street and The Vibe Studio of Lynchburg on Timberlake Road.

Learn more about this fun workout trend and these two studios on pages 36.

Take It Outside

The “world’s best little town” is now putting itself on the map for a different reason—a state-of-the-art outdoor gym that’s the first of its kind in Virginia. The National Fitness Campaign “Fitness Court®”, located in Bedford’s Liberty Lake Park, is a bodyweight circuit training facility for people of all ages. Users can also track their training progress, learn new routines and compete in challenges with the free Fitness Court App.

Visit the outdoor gym at Liberty Lake Park, 939 Burks Hill Road, Bedford.

Back and Better Than Ever

Snap Fitness opened on Boonsboro Road 10 years ago and was recently purchased by Billy and Lisa Mays. In May, they celebrated that milestone and the remodeling of the gym with a grand re-opening ceremony. Snap Fitness offers a little bit of everything—circuit training and cardio equipment, free weights, yoga, personal training, and virtual training. It’s open 365 days a year, 24/7.

Learn more at snapfitness.com/us/gyms/lynchburg-va/.

Introduced by the world’s first human inhabitants and later adopted by Paleo diet enthusiasts is the savory, and sometimes sweet, bone broth concoction. The stock doles out a myriad of health benefits including a strengthened immune system, improved joint health and even beauty enhancements like tighter skin elasticity. But what exactly is bone broth and how can we incorporate it into our daily diet?

Angie Chapman, sales associate at health food store Nature’s Outlet in Forest, gave us the scoop on this prehistoric soup. Chapman explains that bone broth is the result of simmering the bones of chicken, beef, pork, veal, fish and other animal proteins over the course of two days. During the heating process, minerals, collagen and co-factors like glucosamine and chondroitin sulfate are extracted from the marrow, thus creating a super broth known to heal almost any ailment. “The minerals found within the broth act as electrolytes and replenish our body with calcium, phosphorus, [collagen] and more,” says Chapman. “There is a variety of valuable amino acids present as well. [Bone broth] is great for physical recovery as it replenishes minerals lost during exercise and the collagen is healing to joints.”

The leader of the bone broth revolution, Dr. Kellyann Petrucci, explains that the variety of bones used in the broth has a significant impact on its nutritional makeup. She recommends knuckles, joints, feet and marrow bones for beef, a full carcass for chicken and turkey, and oxtails, shanks and short ribs for added flavor. Bones can be easily mixed to cater to your preferred flavor and consistency as well.

Its versatility in the culinary scene also makes bone broth an easy addition to any meal. The broth can be made at home, bought fresh in store or prepackaged in flavored powders like vanilla and chocolate. “Most people toss the pre-made protein powder in a morning smoothie, but there are many ways to use it,” says Chapman. She further explains that broth can be incorporated into a variety of baked goods, dips, hot chocolate, coffee and even as a supplement to main dishes to give your meal an extra boost.

For those who like to keep things simple, Chapman recommends eating the broth straight for a high-protein, low-carb and low-calorie snack. Frequent Nature’s Outlet shoppers enhance the broth with vegetables, turmeric, ginger and other spices. “We carry these items for the convenience of others to get these essential nutrients in their busy days and to be their best selves,” says Chapman.

Skiing is just the tip of the iceberg. This Nelson County resort offers outdoor fun all year-round!

If you are looking for a new place to make memories this summer and fall, don’t let Wintergreen Resort’s seasonal-sounding name keep you away. Warm weather fitness opportunities for all ages and skill levels abound at this unique destination that’s located just an hour drive from the Hill City. “It feels like a world away,” explains Betsy Dunkerton, the resort’s director of marketing.

“But it’s very close.”

Still seeing snow? We asked Dunkerton and Zach Marlowe, Wintergreen’s director of ski operations, to give us the lowdown on the fun that’s happening there… in higher temperatures.

Hiking Wintergreen visitors can access 30 miles of hiking trails for hikers of all abilities—some are gentle strolls through the woods and others are more strenuous, leading to spectacular views of the Blue Ridge Mountains. A few of the “favorites” include The Plunge, Shamokin Falls and Paul’s Water Creek. You can also hike with a naturalist and learn more about the trees and wildlife in the Wintergreen area. Those hikes are available on Wednesdays and Saturdays.

Tennis

Wintergreen has two tennis facilities—Devils Knob on the mountain and Stoney Creek in Rockfish Valley—for a total of 19 clay courts outside open spring through fall and three indoor deco-turf courts open all year. According to Marlowe, many players prefer clay courts since they are easier on your joints. Another perk—the mountain breeze. “The beautiful thing about us is the weather at Wintergreen is so much nicer and cooler during the summertime… it’s much more inviting to play tennis up here,” he says.

Wintergreen also has been turning heads with its Tennis Academy, which is ranked as a top 10 resort tennis program in the world. There are clinics for adults and children as well as private lessons—the resort also hosts tournaments.

Discovery Ridge Adventure Center

Family fun awaits you here with so many activities to keep everyone busy, including ziplining, a bungee trampoline, tubing, archery, a climbing tower and mini golf. Brand new updates completed this year include gem mining and an indoor Ninja Warrior Course. “Every month we will change the course. So you can return and have a new experience each time,” says Marlowe.

Golf

Two golf courses on the mountain and in the valley are adjacent to the Devils Knob and Stoney Creek tennis courts and provide 45 holes of play in addition to a driving range. “The valley is the more forgiving course. The mountain course is more challenging… but the views are stunning,” says Marlowe. “Golf is a great way to connect with friends and take that two or three hours to be with each other and have fun.”

With their Golf Academy, Wintergreen provides schools, clinics and lessons for adults and children. “They tailor a lot of their lessons to what you need. The goal is to get you ready to play better golf and, ultimately, enjoy it more,” says Dunkerton.

Lake Monocan

A nearby outing at the 20-acre Lake Monocan gives you a chance to swim, fly-fish, kayak, canoe, play volleyball or—simply plop down and have a picnic. You can also get some steps in by taking a walk on the two-mile path around the lake. Lake Monocan is staffed daily with a lifeguard Memorial Day through Labor Day, weather permitting.

Learn more about these activities at Wintergreen Resort, and others, by visiting www.wintergreenresort.com.

I remember when I used to hit the gym, but after some time away, it felt like the gym hit me. Undergoing several significant life changes put a pause in my fitness routine. In fact, I struggled to find a sense of routine in general. It didn’t help that my children, who truly are two of my life’s greatest joys, happened to be the world’s worst sleepers: it was three full years before I slept every night of the week without waking. A lack of sleep combined with a reliance on caffeine and quick meals resulted in my gaining back every pound of baby weight. It was clear that I had to make a change.

After resuming steady sleep and ditching the drive-thru, I found my way back to the gym. Some days I’d run, other days I’d use weight machines—every day felt random. I was certainly more active, but I was lost on how to proceed. Pinterest boards and YouTube videos provided plenty of ideas, but they didn’t provide direction.

You should get a personal trainer, I told myself, but I worried about the expense. Plus, what could a trainer do for me that I couldn’t already do for myself? Still, I figured I could sign up for a few sessions and the quick results would be motivation enough to move forward independently. It took my willingness to head into personal training with a positive attitude and a true commitment to my workouts for me to dispel my previous misconceptions.

Misconception #1:Trainers are tough.

Truth: Not all personal trainers are drill sergeants. “A lot of people think that personal trainers are mean and just out to get people,” states Gentry Washburn, manager of Cornerstone Fitness.

Ben Crosswhite of Crosswhite Fitness agrees: “The biggest misconception with our group is that we are going to put them through a rigorous workout the first day.” Randi Abell, Association Director of Community Health for the YMCA of Central Virginia, added that “if you want to be yelled at, you can find someone to do that, but if you want someone who will be more reserved and gentle, there are personal trainers out there to meet those needs.”

Misconception #2: A personal trainer won’t make that much of a difference.

Truth: What I needed most was some direction, some accountability, and some reachable goals, and I’ve gotten this from my sessions.

Washburn points out that a trainer can help you get into a daily fitness routine, learn exercises safely, and challenge you both mentally and physically. Abell adds that a good personal trainer can assist clients in setting realistic goals and develop safe, effective, and fun programs designed to help you meet those objectives.

Working with a trainer has given me a better understanding of how to (safely) add difficulty to my workouts; on the other hand, I now know how to ease back into things if I’ve been out with the flu for a week. Aside from said flu, since I’m paying for these sessions, I want a return on my investment. I show up and do the work. And because I’m goal-driven and a bit competitive, I want to see myself perform five more reps, push through to that final set, or even hold a plank for ten seconds longer than I did before.

Misconception #3: Once I start working with my trainer, I’ll instantly see results.

Truth: I’d heard stories about fast-track changes, so I thought that once I started a training program that I, too, would see changes sooner rather than later—but that wasn’t the case.

It turned out that I needed to complete the exact program my trainer developed for me several times a week in order to see any progress.

Trainer Scott Whipple offers these encouraging words: “You SHOULD NOT be frustrated if you don’t progress at the same rate as your neighbor. If you stay consistent with your workouts, your body will change.” Crosswhite agrees that training isn’t just a quick fix. He also points out that you will probably lose inches before you see a smaller number on the scale. “There are a lot of factors to losing weight and getting into better shape.”

Misconception #4: Personal trainers are expensive.

Truth: Personal training services aren’t free, but they don’t have to break the bank.

Most fitness facilities in the greater Lynchburg area offer services in personal training and have trainers on staff. They offer different packages, usually in half-hour or one-hour sessions.

Abell points out that even an occasional session can make a difference in motivation and accountability when it comes to sticking with a routine.

Don’t just randomly sign up with a trainer. Ask questions like you would in any job interview: what’s their experience? Are they certified? Do they have a degree in a related field? Abell notes that many personal trainers specialize in a specific area and suggests that clients with specific needs request a trainer who focuses on that particular area.

Misconception #5: I’m in good shape. I don’t really need to work with a trainer.

Truth: Anybody can benefit from working with a trainer, but whether you need to work with one or not depends on your needs and desired outcomes.

In 20 years of training clients, Whipple says he’s come across a handful of reasons someone chooses to work with a trainer. Some common reasons include: “I know I won’t/can’t challenge myself working out alone,” “If I have a scheduled appointment, I know I have to go,” and “I need someone else to hold me accountable.” Washburn also hears many clients say that they’re looking for someone to push them past the point that they would push themselves, (or as Crosswhite puts it, clients who are looking to bring their fitness to the next level).

I’m much healthier and stronger than I was when I began working with my trainer several months ago. Sure, I’ve gone down a dress size, but I genuinely enjoy my workouts and even use equipment in a section of the gym I used to shy away from. I’d say I’ve made a few small achievements I can be proud of. Not only have I shed about 20 pounds, but I also shed my preconceived notions about the gym—and it all started with hiring a trainer.