Aerial Pilates classes offer a heightened version of a traditional mat workout

As a self-described exercise hobbyist, I am always on the prowl for new workouts to try around town and beyond. I seek out challenging classes at studios when I travel and enjoy experiencing the latest fitness trends in larger cities and here at home.

But… I’m also a creature of habit (and someone who wants a lot of bang-for-my-exercise-buck) and have been working out regularly at Iron & Grace on Old Forest Road for almost a decade. So you can understand my excitement when my old faithful gym announced they would be offering a trendy new class that’s taking hold across the nation—Aerial Pilates. I jumped at the chance to dangle from the ceiling and embrace my inner acrobat.

While I, like you, had a lot of questions about how this would go, I knew I would be in good hands. Iron & Grace co-owner Alaya Sexton has taught Pilates all over the world, taken thousands of hours of continuing education in many fitness realms and also has her 500-hour yoga certification. As a side note, after I had my son three years ago, I swear Alaya’s traditional Pilates classes helped bring me back to life—and to size. Lying on or standing on a mat, I would enjoy (or let’s be honest, suffer through!) a combination of poses to lengthen, strengthen, and condition my core, while improving my joint integrity, posture, and balance.>>

A few years ago, Alaya took a 50-hour training program called AIReal yoga, which led her to design this new Aerial Pilates class at Iron & Grace. Classes began in September and I was one of the first to sign up.

Aerial Pilates draws from all of the traditional elements of Pilates listed above—but instead of lying on a mat, you hang from a silk hammock that’s suspended from the ceiling just a few inches above the ground. This forces you to use different muscles. “It is simply a new environment to practice, a different place to develop your balance, focus and core control,” says Alaya. “We are in a variety of positions that cannot be achieved without the hammock.”

The body naturally responds to the swing and instability of the hammock by “spontaneously contracting your core to find support,” according to Alaya. This is a new and different challenge for the body and utilizes muscles that may not be reached in other classes. “There is a distinct sense of play and release that you cannot get from any of the specialized Pilates equipment or matwork,” she says.

When you get past the awkwardness of climbing into the silk, the workout consists of a variety of postures and movements to strengthen and lengthen the body. For example, during my class we did “hundreds” while suspended in the hammock, a classic Pilates move where you extend your legs and lift your head while doing 100 beats with your arms. I also learned that breathing in Aerial Pilates is very important, just as it is in traditional classes. Your breath helps you move through difficult poses.

During an aerial workout you may also find yourself inverted or upside down—don’t let this intimidate you. There are some amazing benefits to it! “Many yogis claim inversion is the key to anti-aging and appearing younger. The ‘traction’ position used in inversion can help ease symptoms for people who suffer from back spasms and herniated discs,” Alaya says.

Fellow aerial workout enthusiast at Iron & Grace, Virginia Myers, says Aerial Pilates requires concentration and a willingness to get out of your comfort zone. “Being in the silks in the air feels equal parts liberating and challenging. It is as difficult as you want to make it,” Myers explains, adding that Alaya provides modifications to cater to a range of fitness levels.

Aside from modifications, Alaya also keeps class sizes very small (6 people max) to provide special attention to all participants. While I had some Pilates experience before taking her class, I have worked out alongside people of varying fitness levels. Everyone can do something and reap benefits no matter where they are in their fitness journey.

If you are ready to sign up, be sure to arrive to your class early so you can adjust your hammock. “The height of your hammock is dependent on your height so individual adjustments need to be made before class starts,” Alaya says.

Also, women should wear comfortable leggings or long pants and a shirt with sleeves to protect their underarms. The hammock will be wrapped under your armpits so this ensures you don’t have any chafing. (Men, don’t feel left out—you are welcome too!

And when Alaya mentioned how Aerial Pilates has a “sense of play,” she wasn’t overexaggerating. At the end of each class, you get to swing on your hammock—which is not only an incredible release, it’s so much fun!

The day after my first Aerial Pilates class I felt a satisfying soreness in my abs, arms and legs. I was surprised to find my hands were sore, too, but then realized of course they were—from gripping the hammock.

Aerial Pilates is a chance to get off the mat, get out of your plank and experience a new level of exercise with muscles you didn’t even know you had. I am already looking forward to my next class and hope to see you there.

Reserve your class time on the MindBody app or call Iron & Grace at (434) 944-8633.

A Comprehensive Guide to Cannabidiol

Although CBD (cannabidiol) was legalized in Virginia last March and has since become a staple in many households, it can be difficult to discern fact from fiction when deciding if CBD is right for you and your particular health needs. In an effort to help you make an informed decision, we spoke to three local experts about what CBD is, its benefits and risks, and how to decide which form of CBD is best for you.

What is CBD?

CBD is one of the many cannabinoids found in hemp plants. Cannabinoids are chemical compounds that help connect cannabinoid receptors of the body and brain, thereby stimulating the body’s endocannabinoid system. Stimulation of the endocannabinoid system promotes homeostasis in the body and inhibits inflammation.

It is extremely important to note that CBD and THC (tetrahydrocannabinol), which is also a cannabinoid, are not the same thing. THC is psychoactive, or mind-altering, whereas CBD is not. “CBD is the non-psychoactive cannabinoid found in hemp that is revolutionizing the health and wellness industry,” says Dr. Kimberly Combs, a Family Practice Physician at Central Virginia Family Physicians. “CBD oil is made by extracting CBD from the cannabis plant, then diluting it with a carrier oil like coconut or hemp seed oil.”

“[Scientists] discovered the endocannabinoid system around 1992,” says Vicki Tipton, owner of The Victorian Hempy, a “CBD Hemp Boutique” on Rivermont Avenue. “We found that the endocannabinoid system was not functioning properly, so we took a look at the DNA in the bone marrow of our ancestors from 200 years ago for insight. It turns out that our ancestors were unknowingly consuming cannabidiol.”

Specifically, according to Tipton, our ancestors grew hemp for rope, oil, paper, and clothing, and the leftover hemp was thrashed and turned into straw or hay. In turn, livestock consumed this CBD-rich straw and hay, and humans consumed the livestock, thus benefiting from the effects of CBD. The discovery of this fact was instrumental in the movement to reintroduce CBD for human consumption.

What are the benefits of taking CBD?

The endocannabinoid system is responsible for connecting receptors through the central nervous and digestive systems, and when this process runs smoothly, the body remains balanced. When this process falters, however, inflammation occurs. “Inflammation is usually the source of things that go wrong in our bodies,” Tipton says. “Some examples include migraines, intestinal issues, esophageal issues, and diverticulitis. One of the things that scientists know for sure is that CBD has anti-inflammatory properties that help regulate the endocannabinoid system and restore homeostasis.”

In addition to reducing inflammation, CBD helps boost the immune system. “CBD is great for people who are recovering from chemotherapy or radiation,” Tipton notes. “Those treatments are specifically designed to bring down the immune system, and CBD taken as an herbal supplement can help boost the immune system and dramatically shorten recovery time for those treatments.”

According to Dr. Combs, CBD is also used to “treat anxiety and depression, alleviate cancer-related symptoms, reduce acne, improve neuroprotective properties, and benefit heart health.” Although more research is needed, other potential benefits of CBD include antipsychotic effects, substance abuse treatment, anti-tumor effects, and diabetes prevention.

Lynchburg resident Shea Gravely began noticing positive changes a couple of days after trying CBD oil for the first time. “I started noticing that a fog had lifted,” she says. “My stress and anxiety started to melt away. I felt like a better, healthier person.”

Gravely adds that after about a month of taking CBD, her severe back and knee pain had diminished significantly—something she had been struggling with since having three children. “I’ve been taking CBD since April, and it has been such a game-changer for me,” she says.

In fact, Shea was so changed by CBD, she started selling products for Green Compass, Inc., a company that specializes in the entire chain of CBD production.

What are the risks of taking CBD?

According to Dr. Combs, there are essentially no risks associated with taking CBD as long as you select a high-quality product. “There really are no risks in taking CBD because it is intended to stimulate your own cannabinoids into action,” Dr. Combs says. “Mild side effects may include diarrhea, fatigue, and changes in appetite, and you should check with your physician before taking CBD if you take medication that contains the cytochrome P450 for metabolism because a harmful interaction could occur.”

It is recommended that people with digestive issues take CBD oil with food to mitigate side effects.

Although CBD regulations are becoming more and more stringent, some products are still potentially risky. “You have to know the paper trail,” Tipton advises. “You have to know how it’s grown and what it’s tested for. Most companies are growing the hemp indoors to ensure quality control. Companies that grow outdoors are regulated by the Department of Agriculture to ensure that the product is certified organic.”

“You can research the company and it needs to have a third-party confirmation, quality assurance and control, and antimicrobial testing,” adds Dr. Combs. “Dr. Oz did a story and he went and purchased 13 random bottles of CBD and only three actually contained CBD. CBD is a little bit expensive and medical insurance isn’t paying, so it is worth looking into the company before spending any money. There are good companies out there like Green Compass, HempWorx, and Ananda Hemp that I know have been very helpful.

It’s extremely important to note there is little scientific research on the effects (both short and long term) of CBD products—but with their popularity, we could see more findings in the coming years.

They are also not regulated by the Food and Drug Administration—at least not yet. Because of this, the Virginia Department of Agriculture and Consumer Services sent a letter to all state industrial hemp processors in July, telling them their department would be treating all hemp-derived extracts as “approved food additives”—which means food safety inspections would be required.

What form of CBD is right for me?

CBD is available as ingestible oil, capsules, and topical cream, and your specific health needs will dictate which form is best for you. Overall, oil is the best fit for most people. “The oil is the most effective way to get CBD into your bloodstream,” Tipton says. “You can usually start feeling the effects of the oil in 15 to 30 minutes. I had a customer tell me the other day that it not only calmed her but also gave her a sense of focus and clarity. The oil is also the most cost-effective option because you can adjust the dosing.”

For those who have had knee or back surgery, those with nerve issues, and those with restless leg syndrome, topicals are usually the best option because they penetrate all seven layers of skin to reach and soothe the affected muscles and tissues.

Capsules are ideal for people who need a specific dose and want to administer just once a day. Because capsules have a slower time release, they help sustain homeostasis for a longer period of time.

The Bottom Line

Whether you decide to incorporate CBD into your health maintenance plan or not, it is undeniable that CBD is a rapidly growing and improving industry with a growing number of supporters. Of course, the most important thing to remember when making any decision that impacts your health is to be entirely informed about and comfortable with any product you decide to use. For Gravely, the decisions to both use and advocate for CBD have been transformative. “I had no intention of being a Green Compass CBD Advocate when I first heard about it, but then I quickly realized that this is such a great product, and people need to know about it,” she says. “It has truly changed my life.”

Indoor rock climbing provides fun, full body fitness

You won’t hear anyone walking into Rise Up Climbing on Church Street complaining about how it’s “leg day” or instantly popping in their AirPods to tune out the rest of the world. That’s because rock climbing doesn’t feel like a workout, or a visit to a typical gym, at all. “[Rock climbing] tricks you into working out because you are trying to solve this problem, this [climbing] route and that’s what you are focused on,” explains General Manager Steven Baker.

Baker himself turned to rock climbing as a way to stay fit because he hated the gym atmosphere. At Rise Up, he has found a passion for this challenging activity—as well as plenty of friends along the way. “The climbing community is awesome because we are very social. Someone is always cheering you on,” he explains.
If you’ve always wanted to try rock climbing, what are you waiting for? With cooler temperatures putting a damper on many outdoor activities, now is the perfect time to explore Rise Up’s incredible indoor facility.

Getting Started

Rise Up offers day passes for anyone who is interested in giving rock climbing a try. (There are memberships for those who want to make it a part of their consistent workout routine.)

Don’t be intimidated once you walk in. You will be ready to climb in under 30 minutes, which includes a short orientation that tells you everything you need to know. Your pass includes a harness; climbing shoe rentals are available as well and you can purchase chalk for your hands.

According to Baker, beginners are not only welcome at Rise Up, there are routes created specifically for these new climbers. “We cater to first timers so we have routes that are similar to climbing up a ladder,” he says. “On beginner routes, every hold is enormous and is easy to hold on to.”

The Workout

Once you begin your climb, you’ll start feeling the burn—and not just in your arms, which is what many people assume. “It’s largely your legs that do the work, your core, your back. The way that we design the routes, we’re almost like a choreographer is with dance. We are trying to force you into different movements so you are working different parts of the body,” says Baker.

Generally, Baker says a climbing session lasts between 1.5 and 3 hours. You won’t be moving the entire time. “There is a decent amount of resting involved in rock climbing. You will really push yourself and then you give your body a good five or 10 minutes of rest,” he says.

Once you finish climbing, you will be “wiped,” according to Baker. And also expect some soreness the next day. “Generally, people will use muscles they never would otherwise,” he explains. “Even some small muscles in the feet!”

Become a Regular

With 60 different 40-foot rope climbs and up to 100 different boulder problems, you will not get bored on a return visit to Rise Up Climbing. Proof of that—roughly 60 percent of Rise Up’s revenue comes from memberships.

Baker says about half of their climbers use it as their sole form of exercise. Others like to climb as a form of cross training. “We have CrossFit people who do it. Runners who do it. It’s good for those people because you can determine how intense you want your workout to be. If you need it to be an easy day, for example,” he says.

Another group that can benefit from rock climbing are those who are getting their strength back after an injury. Rock climbing is low impact. “You are only pulling up your own body weight and it’s assisted by your legs,” Baker says.

A Step Further

Rise Up offers plenty of classes for all ages and skill levels that will help you improve your technique and, ultimately, your workout.

And for those wanting to take their rock climbing skills from Rise Up to the real thing, the gym is now partnering with Blue Ridge Mountain Guides to offer classes for people who want to transition to outdoor rock climbing.

Learn more about Rise Up Climbing, memberships, classes and more at www.riseupclimbing.com.