If your workout routine includes the outdoors, the winter season can sometimes lead to a fitness plateau. But armed with the right gear, you can brave even the chilliest of temps and stay on track. Check out a few of our local favorites that will keep you warm and toasty.

Carrollton LS Hood—Lightweight, anti-odor, moisture-wicking, fitted, breathable—enough said. This shirt will keep you comfortable while you conquer your fitness goals (and you’ll look good doing it). Made with bamboo and other sustainable materials, this shirt is 1000% more likeable.

Ahnu North Peak eVent Hiking Boots—Not only are these boots nice to look at, they are also optimal for tough terrains, rainy weather, and long hikes. They boast waterproof technology, breathability, long-lasting support, and great traction. Hit the trails with these bad boys!

Women’s PhD® Run Cold Weather Mid Crew Socks—Don’t skimp on quality socks. These are designed specifically for runners, providing moisture management, impact protection, and maximum comfort and durability for those cold weather runs.

These items are available at Riverside Runners.
2480 Rivermont Ave., Lynchburg. www.riversiderunners.com.

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Dirtpaw Glove—High-performance and stylish biking gloves, at an affordable price. These offer maximum stretch for mobility, padding for protection, silicone print for grip, and touch screen compatibility. Take these out on your next trail riding adventure!

Bontrager Vella Thermal Long Sleeve Women’s Cycling Jersey—Enjoy chilly rides in this comfortable, heat-trapping jersey. Designed with three back pockets for all of your essentials and reflective elements to maximize your safety, this thermal shirt is a must on your fall/winter wish list.

Bontrager Starvos S1 Softshell Convertible Cycling Jacket—When the weather is indecisive, this jacket is the prime choice! Its softshell fabric provides extra warmth and protection when the mercury drops. On warmer days, zip off the sleeves and it converts into a vest. Bonus: three back storage pockets and reflective material for maximum safety.

These items are available at Bikes Unlimited.
1312 Jefferson St., Lynchburg. www.bikesunlimited.com.

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Hydro Flask 32 oz. Bottle—Be “Colder, Hotter, Longer, Happier” with your favorite adventure tumbler. Enjoy your day knowing that the double wall vacuum insulation will keep your drinks cold for up to 24 hours and hot for up to 12 hours.

Outdoor Research Woolly Sensor Liners—Keep your fingers warm with these 100% Merino wool gloves—use them when you are running, biking or even as a liner under your ski gloves. It gets better; these have touchscreen fleece on the thumb and forefinger!

Outdoor Research Wind Pro Hat—Perfect for those chilly outdoor activities, this hat will keep your head warm with a double layer of fabric around your ears as well as a water-repellent and wind-resistant exterior. The inside is a super comfortable soft fleece.

These items are available at Outdoor Trails.
4925 Boonsboro Rd, Lynchburg. www.outdoortrails.com.

Purchasing a quality bike can be costly. Here’s how to do it right.

Nothing throws an outdoor experience in the gutter like bad gear. The same is true for riding bikes. On one hand, there’s something to be said for working with what you have. But if what you have is a rust-addled, hand-me-down from Walmart, it’s more likely to lend itself to frustration than pleasurable pedaling.

If that’s the case, investing in a new rig is probably a good idea. Of course, you’ll want to ensure your ride-to-be is just right. But if you’ve paid a visit to a bike shop in recent years, you’ll know that may feel easier said than done.

Not only do makes and models abound, price tags can run the gamut. For instance, a quality hardtail mountain bike typically retails between $450-$750 for a basic model. Deluxe versions can bring costs upward of $1,450. Upgrade to dual suspension and prices jump to around $1,800. High-end rigs can bring costs well above $5,000.

For beginners or those looking to get back into the game, this can turn choosing into a daunting task. Surf & Adventure Company owner and longtime Virginia Beach–area bike enthusiast, Rob Lindauer, says buying a bike should be more joy than nightmare.

“It can feel overwhelming, but that doesn’t have to be how things plays out,” says Lindauer. Years of personal experience and working with customers has honed his purchasing techniques. “If you take your time, do a little upfront thinking and research, and try out different options, buying a bike can be a lot of fun.”

Below, Lindauer offers tips and tricks to help you do it right.

Consider the Application

Where and how do you plan on riding? Those are the big questions.

“There are bikes for all kinds of situations,” says Lindauer. “Getting a realistic understanding of your goals and riding intentions beforehand will help narrow the playing field.”

For instance, is your idea to simply pedal around the neighborhood en route to the beach? A single-gear cruiser would be ample. Or are you looking for hardcore exercise and lengthy road trips? That’s upscale road bike territory. What if you want to ride primarily on natural terrain in forested areas? For that, you’ll need a mountain bike. Or is it more pedaling down beaches and sandy shoreside trails? The scales may tip toward a fat-bike. But what if you’re looking to combine on- and off-road experiences? A hybrid might be the ticket.

“The point is, the answers to these questions are going to determine the type of bike you buy,” says Lindauer. “If you go into a store knowing the intended application, you can steer associates in the right direction. Then he or she can help you try out appropriate models.”

Ability Level and Room for Growth

While it may sound obvious, your physicality and riding ability is going to play a major role in determining your bike of choice.

For instance, if you’re itching to ride in the woods but have troubled knees, you may want to consider a pedal-assisted mountain bike to help with climbs. Riding a road bike for a 10-mile daily commute is different than putting in 120-mile weekends. If the former is your ambition, you can get by with cheaper wheels than someone aiming to put in serious miles.

“You don’t have to dive in headfirst, but you do want to consider your level of enthusiasm,”
says Lindauer.

If interest is lukewarm, test the waters with an affordable used bike. If you’re feeling gung-ho, buying higher-end can fuel excitement, lead to faster progression and greater fun.

Know the Lingo

Prior to visiting a store, familiarize yourself with some basic bike terms. The effort will help you understand available options and have a better dialogue with sales associates.

Frame—The metal core of the bike. Typically made of aluminum, but more expensive models can feature lighter, stronger carbon fiber. Different sizes fit riders of different heights.

Wheels—Comprised of the rubber tire, the rim and the hub. The hub connects to the rim by way of spokes.
Suspension—Front and rear hydraulic shocks that smooth out jolts and bumps. The rougher the trail, the more suspension you need. Pricier options are lighter and more adjustable.

Drivetrain—What makes the bike go. Ranges from one to about 30 gears, with upward of 12 in the back (in the form of a cassette or internal-gear hub) and one to three in the front (called chainrings). Most feature a standard metal chain.

Brakes—There are three types. Beach cruisers often have coaster hub brakes. Rim brakes can be found on models ranging from department store clunkers to the occasional high-end road racer. Disc brakes are hydraulic or cable-activated. They’re heavier but bring more stopping power, with less force, in all conditions.

Contact points—There are three. Seat. Pedals (options include flat, with toe-clips, or clipless). Handlebars and stem (with flat, curved, or drop options).

Buy from a Reputable Local Bike Shop

The truth is, online outlets can bring cheaper prices and wider selections. But there are big downfalls: Bikes are bought sight-unseen and customer service amounts to little more than chatting online with a remote agent.

For beginners and serious riders alike, you can’t beat a great locally owned bike shop. (See box for Lynchburg options.)

“Associates tend to be super knowledgeable and really friendly,” says Lindauer. Owners and personnel are community-oriented and seek to cultivate long-term relationships. “These guys and gals are going to take the time to work with you one-on-one to find the perfect bike. They’ll get you in the saddle, get you properly fitted and let you take it for a test spin. Afterward, they’ll talk to you about how it felt and probably make some suggestions.”

Better still, if something goes wrong two weeks or six months after buying? You know where to go and whom to talk to about fixing it.

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Top Spots to Buy a Bike in Lynchburg
Stop by these locally owned stores for expert advice.

Bikes Unlimited
1312 Jefferson St., Lynchburg
www.bikesunlimited.com

Scene3
1107 Main St., Lynchburg
www.s3bs.com

Blackwater Bike Shop
18869 Forest Rd., Forest
www.blackwaterbikeshop.com

This husband and wife made a joint decision to lose weight and have shed 167 pounds so far in their journey.

Be Well Lynchburg Editor Shelley Basinger: You two have made healthy living a team effort over the past couple of years. Take us back to your “before.” What was your lifestyle like?

Dan: At our heaviest, I weighed 404 and she weighed 299. We were both on numerous prescription drugs. We ate out a lot and never really cooked at home that often. If we went to a buffet, we would “eat our money’s worth” and not stop when we were full. We didn’t exercise mostly because of Leigh Anne’s inability to.

Leigh Anne: In 2013, I was going to a personal trainer and had lost a lot of weight. In September of that year, I was paralyzed after having an epidural injection for back pain. After that happened, I couldn’t work and had to learn how to walk again. I spent the better part of the next year going through physical therapy and regaining strength in my legs. I spiraled into depression which also contributed to us going out to eat a lot since I didn’t have the motivation to cook at home. >>

SB: When did you get a “wake up call”?

Dan: My doctor asked me during an annual physical if I wanted to live past the age 55, and of course my response was yes. He told me that if I didn’t change my lifestyle, I would not live to be 55. In January 2018, another physician told me that I needed to lose 100 pounds in six months.

SB: Whoa, I bet that was intimidating to hear!

Dan: It was, and it scared me because I was 41 years old and I wanted to live much longer with my wife. We started trying to lose weight in January 2018 but it lasted for about 15 days because it was with a program that had us drinking shakes—we realized shakes were just not for us. One of our business partners had started the keto diet in October 2017 and we watched him lose weight as well as talk about how his energy levels were much higher. He mentioned that he was never really hungry anymore.

 

Leigh Anne: In May 2018, Dan told me that he was going to start the keto diet the next day. He said I didn’t have to do it with him, but he was going to do it no matter what. He had two months left before he was to go back to the doctor for another physical and he wanted to show that he was losing some weight so she wouldn’t put him into a program. I told him that I was not going to prepare two different meals and that I needed to lose weight too. We quit cold turkey, gave away all the food we could and threw away the rest.

SB: What type of results did you see?

Dan: I lost 10-12 pounds the first week and started having a lot more energy than I have ever had. Leigh Anne lost about 5 pounds the first week. After that, we slowly kept shedding pounds. By that June, Leigh Anne had to purchase new clothes because she could no longer fit in her size 24 pants.

SB: But aside from weight loss, you are also enjoying other health benefits too.

Leigh Anne: I sleep so much better at night; my back, hip, leg pain is so much less frequent. I have a lot more energy and I enjoy exercising now. I have learned that I am actually a great cook and I love researching and finding new recipes. I actually don’t enjoy going out to eat anymore because I can make it so much better at home and I know what is going into my body.

Dan: I am no longer taking Metformin or Januvia (both diabetic medications), no longer on cholesterol medication and no longer taking blood pressure medication. Leigh Anne is also no longer taking blood pressure medication and she has since stopped taking Metformin for polycystic ovarian syndrome. We both have graduated to only having to go once a year for our annual physicals at our doctors.

SB: In terms of exercise, what types of things do you do to get your heart rate up?

Leigh Anne: I started walking around our neighborhood and a few days later Dan joined me. It actually started to become a healthy competition between the two of us. If one walked for a mile, the other would walk an extra lap. Dan went out one day and walked another area of the neighborhood that has rolling hills in it and because I didn’t want him to do more than I did, I went out later and walked the same path. About three months ago, I started incorporating some light jogging into the walk. Dan has a bad knee but he has in the last month started sprinting while I jog, which then pushes me to jog the same distance that he sprints. We use an app that tracks how far we have walked/jogged and each day we go out we try to beat the time from the day before. I’ve also started doing sit-ups and planks, which I was never able to do before.

SB: You all are a year and a half into your journey—what’s next for you? Do you have any SHORT- OR LONG-TERM GOALS?

Dan: This is a lifestyle that we are going to continue to live. We went to Atlanta for a convention with our business and didn’t really have the time to go to restaurants to eat healthy so we went off our diet for four days. When we returned home, our legs and feet had swollen up. We felt drained and our energy had drastically dropped. We realized then that the way we felt eating on the keto diet and the weight loss we have experienced was definitely worth it. When is inflammation ever good for you? Within three days of being home, we lost all of the weight and inflammation that we had gained during those four days.

Leigh Anne: We are definitely doing this for life. Even if we never lose another pound, the energy and the way that I feel is so worth it. We do not feel limited at all. My short-term goal is to be able to run a 5K again and eventually be able to run longer.

SB: What advice would you give to others who are wanting to transform their lives?

Dan: Make a decision on what you are going to do whether it is what you eat or your exercise. Picture what you will be like if you do these things. Each day, choose if you want to be the person you can be or the person you have been.

Leigh Anne: Read books or listen to audios that will help change your mindset on how you view your life. Once you choose something, stick with it. Don’t give up. Don’t view your diet or exercise as a chore or that you are limiting yourself. Don’t view it as a DIET, view it as a lifestyle change because you are changing your life.

Forget the organic food aisle. Natural goodies are available for the taking in our local wilderness.

For many, the end of summer signals the end of the growing season. Spades and gloves go sadly back into the tool shed, and the green thumbs among us long for spring. As cool weather settles in, and winter gives pause to production and growth, it’s easy to feel separated from our environment. However, life does not stand still after the arrival of the first frost. Quite the contrary, it is a time of continued harvest and discovery, and when I find the greatest affinity with my Blue Ridge Mountain home through wild foraging.

Wild foraging is identifying and collecting the edible plants that grow naturally in the forests and fields around you. For the better part of human history, people relied on their natural environment to sustain them. In many parts of the world, hunter-gatherer societies still exist, and for those folks, foraging for food is just a part of daily living. Here in America, with the advent of grocery stores and DoorDash, foraging for wild edibles is a great way to reconnect with the earth and participate in a tradition with deep roots here in Appalachia. I hope you enjoy going along with me on one of my journeys and, ultimately, are inspired to take one of your own.

Word to the Wise: Before we go on, it’s very important to note that eating plants growing in the wild can be very dangerous if misidentified. If you have even the slightest doubt about whether what you’ve found is edible, complete additional research to ensure proper identification before consuming.

A Walk in the Woods

Early on an autumn morning, when fog still blankets the troughs and peaks of the Blue Ridge and the bitter chill of the night hasn’t yet dissipated, there is a quiet, tender magic over the landscape surrounding my home in the mountains of Bedford County. The scent of wood smoke and loamy earth fills your lungs and charms your senses. This is my favorite time to be out in nature, and one of the best seasons for foraging.

With my leggy hound dog Atlas in tow, we set off first into the forest. Even through the winter, birds chirp and small things scurry, and the dappled sunlit paths are deeply tranquil. This time of year, tree nuts are the stars of the show, and we’re keeping our eyes trained to the both the understory and the ground, where many delicious nuts have fallen. We’re in stiff competition with the birds and rodents who are also looking forward to snacking on these treats.

Hickory nuts are a wild treasure. A cousin to the pecan, they are sweet, meaty, and packed with calories. I love the earthy smell of the hard, outer husks, which by now have turned a tannish brown. The ones we want are partially open, and the husks are easily peeled off. The nuts are then very similar to walnuts and will need to be cracked in order to get to the meat, divided neatly into chambers. I’ve got my heart set on baking an old-fashioned hickory nut cake, so I collect as many as I can find.

As we go, I like to make note of the maple and elderberry trees I spot, which will be tapped for syrup toward the end of winter. But we keep on, because a favorite find of mine waits just down the trail—the Allegheny Chinquapin. A type of chestnut, the Chinquapin is more disease-resistant than the American chestnut, which is now endangered and very difficult to find healthy. The fruit is enclosed in a prickly burr that will stick your fingers if you’re not careful. Gently remove the husk, and the nuts themselves have a smooth, dark shell, and resemble an acorn. Once cracked open, the meat inside is creamy light in color and quite tasty. According to lore, John Smith was the first European to make record of the Chinquapin in 1612, noting that the Native Americans greatly valued the nut. Eat them raw right where you find them, or bring them home for easier processing.

Nuts are a wonderful cold weather snack, but as we near the edge of the woods, we’re on the lookout for the final fruit of the season. Persimmons are sour and astringent when picked early, but if enjoyed after a winter’s frost, they are sweet and sticky, and taste like something right out of summer. They are somewhat easy to identify, as there aren’t many tree fruits available in colder seasons. The tree is relatively small, has a simple leaf, and deep, tightly spaced ridges on the trunk. The uglier the fruit, the sweeter it will taste, so we’re going for the wrinkled, gooey ones, while the ones found on the forest floor are a perfect treat for Atlas. The fruits will be golden-orange in color, and about the size of a golf ball. (Later, I’ll dig out my Foxfire books to find the persimmon bread recipe I’ve dogeared, but you can find great ones on the internet.) These fruits are also made in jams, sliced into salads, and frequently fermented into beer. Or they can simply be eaten raw!

As we near the fields and edge spaces, we’ve got our eyes on a different prize. Now planted with rye, the scrubby field behind my home was once a stand of mixed hardwoods. It was logged 15 years ago, and now it is a gold mine of volunteer species—species that tend to appear first in the process of natural regrowth. I often fuss about the weedy, bushy poplar trees and the wild blackberries that claw my legs, but there are some real treasures to be found here. Among them, rosehips. These can be found on cultivated roses, but the invasive multiflora rose grows wild, and produces them just the same. A small red berry with a crown on top, you’ll want to pick the ones that are soft when squeezed between the fingers. The thick, thorny brambles can be frustrating, but persistence is rewarding, because rose hips are a medicinal foragers dream, packed with Vitamin C. In the old days, they were essential for winter survival and helped to stave off scurvy in mountain communities. Now, they are great for fighting off winter colds and flu. Rosehips are best utilized when dried and worked into tea blends.

As the day slowly warms up and other projects call me home, there’s one more late autumn treasure I’m looking for. The Jerusalem Artichoke is often found in fields and along roadsides. The yellow flower looks like a cross between a sunflower and a daisy and blooms very late in the year. They made beautiful cuttings last month, but now I’m looking for what’s left of the woody, hairy stalk. Dig gently below the base of the stalk, and you’ll find knobby, thick root tubers. These are nature’s free potatoes and can be prepared exactly as such. They are textured more like a sweet potato, and my husband and I love to slice and fry them in a little butter and garlic or bake them for a tender dinner side dish.

Now home we go, with a basket loaded down with a wild, late season harvest. The hemlock and white pines along the way make for nice winter wreaths, and I may cut a few branches. There’s never really any telling what we‘ll find on a foraging outing. Sometimes, the nuts take a back stage to more medicinal roughage—other times, the birds and squirrels have beaten us to the punch. Either way, there are few things more rewarding than a cool, refreshing walk in an autumnal Virginia forest.

7 simple yoga moves that can relieve low back pain. (Spoiler: your posture may be causing it!)

There are lots of reasons why people sign up to take classes at James River Yoga on Rivermont Avenue. But instructors Nancy Allen and Anne Alfieri say there’s one reason in particular they hear the most. “Complaints about low back pain,” Nancy says. “In general, people tell us they feel really stiff.”

That “stiff” feeling is likely the result of poor posture—which is one of the top causes of low back pain. Slumping at our desks, slouching in the Kroger checkout line, hanging over our phones—we’re all guilty of it!

Enter yoga: a discipline that improves alignment, core strength and flexibility—three key elements of good posture. “Yoga helps you to get strong enough to maintain good posture,” says Nancy. “And good posture is what prevents a lot of your pain, especially in the lower back.”

Ready to get started? It’s easy. All you need is about 10 minutes and some clear space on the floor to try out a few of Nancy and Anne’s basic moves.

Let’s begin!

Hamstring Release

While standing up, place a tennis ball under your foot. Press down on the ball and hold for about 10 seconds in different parts of the foot. Do this for about a minute. Switch feet and repeat. “You will notice when you finish the first foot, that leg will feel longer and looser,” Anne says. “The web of plantar fascia on the bottom of your feet is connected to your hamstrings, and back issues can stem from tight hamstrings. Because when your hamstrings are tight, your tailbone naturally curls under, throwing off your body’s alignment.”

Hamstring Stretch

Lie on your back and lift one leg into the air. Place a strap (or improvise with a robe belt, for example) on the ball of your foot and use the strap to provide some resistance. Gently press your foot up into the strap—do not pull the strap toward you. Make sure your shoulders are flat against the floor and your neck is relaxed. Hold for about one minute on each leg. “If you have really tight hamstrings, you might not be able to straighten your knee, and that’s absolutely okay,” Anne says.

Hip Release

Still lying on your back, with both knees bent and feet on the floor 4-5 inches apart, lift one foot and bring your outer ankle to your thigh. While keeping a slight curve in your back, gently push your knee out for about 30 seconds. Repeat on the other side. “The hip muscles are attached to the lower back,” Anne says. “If you have tight hips that puts pressure on your lower back.”

Spine Release

With your hands and knees on the ground, exhale while curling your back so you look like a “Halloween cat,” explains Anne. Then inhale as you release your back and lift your head up to the ceiling. Repeat as many times as you would like, while focusing on your breath. “You can be creative with this pose, too. Wiggle your tailbone from side to side for example. This is all about relaxing your spine,” she says.

Glute/Hamstring Strengthener

Lie on your back with your knees bent and feet flat. Hug a block between your knees and lift your tailbone off the floor. Hold this pose for 30 seconds and repeat 3 times. “Using a block in between your legs keeps your hips from splaying out and engages all of the right muscles,” Nancy explains.

Supine Twist

Lie on your back with your feet in the air and slowly lower your knees to one side so they are resting on the floor. Repeat on both sides. “This move keeps your spine supple, it helps to release muscles in the back body,” Nancy says.

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Good Posture vs. Bad Posture

Below, Nancy demonstrates the right and wrong way to sit at your desk or kitchen table. It’s natural for us to hunch over, stick our heads out and roll our tailbones under—because proper posture requires more strength.

Focus on rolling your tailbone out, keeping your shoulders back and making sure your head is in line with your spine. Nancy and Anne recommend standing desks for those with office jobs or sitting for part of the day on a large exercise ball.