Finding time to work out can be a challenge. Between work, family, and social commitments, squeezing in an hour-long gym session might seem impossible. However, recent fitness trends suggest that you don’t need to spend hours exercising to stay fit. Enter the world of micro workouts: short, intense exercise routines that promise maximum benefits in minimal time.

The Science Behind Short, Intense Workouts

The concept of micro workouts is rooted in the principles of high-intensity interval training (HIIT). HIIT involves alternating between short bursts of intense activity and brief periods of rest or lower-intensity exercise. Research has shown that HIIT can be incredibly effective for improving cardiovascular fitness, boosting metabolism, and promoting fat loss.

One of the key benefits of micro workouts is their ability to produce an “afterburn” effect, scientifically known as excess post-exercise oxygen consumption (EPOC). After a high-intensity workout, your body continues to burn calories at an elevated rate to recover, repair muscles, and restore energy levels. This means you can achieve significant calorie burn even after your workout is over.

Benefits of Micro Workouts

Micro workouts offer several advantages beyond just saving time. They can be easily integrated into your daily routine, making it easier to stay consistent with your fitness goals. These short sessions can also reduce the risk of burnout and overtraining, which are common issues with longer, more strenuous workouts.

Moreover, micro workouts can be tailored to suit any fitness level. Whether you’re a beginner or an experienced athlete, you can adjust the intensity and duration of the exercises to match your capabilities. This flexibility makes micro workouts accessible and appealing to a broad audience.

Sample Micro Workout Routines

Here are some sample routines that you can complete in just 5-10 minutes. These workouts require minimal equipment and can be done at home, in the office, or even outdoors.

5-Minute Full-Body Blast

1. Jumping Jacks – 1 minute

   • Start with a classic move to get your heart rate up.

2. Push-Ups – 1 minute

   • Engage your chest, shoulders, and triceps. Modify with knee push-ups if needed.

3. Bodyweight Squats – 1 minute

   • Focus on maintaining proper form to work your lower body effectively.

4. Plank – 1 minute

   • Hold a plank position to strengthen your core.

5. Burpees – 1 minute

   • Finish strong with this full-body exercise. Perform at your own pace, ensuring proper form.

10-Minute High-Intensity Circuit

1. High Knees – 1 minute

   • Run in place, bringing your knees up towards your chest.

2. Mountain Climbers – 1 minute

   • In a plank position, alternate bringing your knees to your chest.

3. Lunges – 1 minute (30 seconds each leg)

   • Step forward into a lunge, ensuring your knee does not extend past your toes.

4. Push-Ups – 1 minute

   • Maintain a straight line from head to heels, keeping your core engaged.

5. Bicycle Crunches – 1 minute

   • Lie on your back and alternate bringing the opposite elbow to knee.

6. Jump Squats – 1 minute

   • Squat down and explode upwards, landing softly back into a squat.

7. Plank to Push-Up – 1 minute

   • Transition from a forearm plank to a push-up position and back.

8. Russian Twists – 1 minute

   • Sit on the floor, lean back slightly, and twist your torso side to side.

9. Burpees – 1 minute

   • A final round of burpees to maximize your calorie burn.

10. Cool Down with Stretching – 1 minute

• Finish with a quick stretch to relax your muscles.

Tips for Incorporating Micro Workouts into Your Routine

1. Consistency is Key: Aim to perform micro workouts several times a week. Consistency will yield better results than sporadic, longer sessions.
2. Listen to Your Body: While pushing yourself is important, it’s equally crucial to pay attention to your body’s signals. Avoid overexertion to prevent injury.
3. Mix It Up: Vary your routines to keep things interesting and to work different muscle groups. This also helps in preventing plateaus.
4. Combine with Other Activities: Use micro workouts as a supplement to your regular fitness routine. They can be a great way to stay active on rest days or when you’re short on time.

Micro workouts provide an efficient and effective way to stay fit, even with a busy schedule. By incorporating these short, intense sessions into your daily routine, you can enjoy the benefits of regular exercise without the need for long, time-consuming workouts. Embrace the power of micro workouts and take a step towards a healthier, more active lifestyle.

The Craddock Terry Hotel, an award winning boutique hotel located in the heart of Lynchburg, recently announced the relaunch of their signature restaurant, Shoemakers American Grille with new dinner and drink menus. With a culinary focus on fresh and light cuisine, the menu is curated by the new Executive Chef Ray Garrow.

Featuring local seafood, meats, vegetables, and herbs, Chef Garrow is inspired by the flavors of the West Coast and locally produced ingredients of the Central Virginia region. Some of the new dishes include the She Crab Soup, Stuffed Jumbo Shrimp, Pork Belly, Black Angus Reserve Steaks, Seared Striped Bass, and Seared Maple Leaf Farms Duck. New cocktails include Good Things Come in Pears, Botanical Cosmo, and 3 Little Birds.

The restaurant also offers guests a connoisseur-curated wine list to compliment the flavors of each dish.

“Shoemakers has been a signature restaurant and the cornerstone of culinary experience in Downtown Lynchburg for almost two decades,” said Tonya Sweetser, General Manager of the Craddock Terry Hotel. “While the restaurant has had various chefs over the years, a new perspective with a fresh approach to the menu was needed to continue the restaurant’s longstanding position.”

Chef Garrow has over 25 years of experience in the culinary industry. Growing up in Seattle and cooking his way from coast to coast, his travels are reflected in the dishes he creates. Before joining the Craddock Terry Hotel, Garrow led the team at The Westin La Paloma Resort & Spa in Tucson, Arizona, where he oversaw the culinary operations of the large convention resort. He also led teams at renowned properties including the Hotel Citrine, The Wynfrey Hotel, and the Valley River Inn.

At the Craddock Terry Hotel, Chef Garrow, along with his sous chefs Michael Wood and Rob Crews, will lead the culinary teams at the hotel, Shoemakers, Waterstone Pizza, and for events.

In addition to the new menu, guests can expect a fresh new look in the coming months as well.

“We want Shoemakers to continue to be an endearing experience for our guests and to ensure that our long-standing legacy remains intact as the first choice for a high quality dining experience in this community,” Garrow said.

Recently, Shoemakers was awarded the DiRōNA (Distinguished Restaurants of North America) Award of Excellence, as well as named by Virginia Living as one of the best places for steak and seafood in the state. Additionally, the restaurant has been named by TripAdvisor as one of the Best Places to Dine in Lynchburg, further solidifying its status as a culinary gem in the region.

Known for its unique blend of original brick warehouse architecture and chic modern style, Shoemakers American Grille is a harmonious blend of classic elegance and contemporary comfort.

To celebrate the relaunch of this cornerstone in our community, we challenged the Craddock Terry to a contest—to put their cocktails against each other in an Olympics-style competition. Offering a cocktail from Shoemakers, Waterstone, and their events team, we sat down for some backstories and taste tests of some of their most inventive beverages.

Meet the Contenders

From Shoemakers: Eustace the Monk

Ingredients: Green Chartreuse, Domaine Ginger Liqueur, Kraken Dark Spiced Rum, Fresh Squeezed Lemon & Lime Juice, Toasted Rosemary

The Story: Eustace the Monk, born Eustace Busket around 1170 near Boulogne, was a mercenary and pirate notorious for his exploits across medieval Europe. Initially a Benedictine monk, he left the monastery to avenge his father’s death and later turned to piracy in the English Channel. Serving both England and France at different times, Eustace played a pivotal role in the conflicts between the two nations, notably aiding Prince Louis of France against King John of England during the English civil war. 

Green Chartreuse is a French liquor made by Carthusian monks. Aged with 130 plants, herbs, and flowers, it’s a unique recipe that has been passed down and closely held by a small group since 1605. It’s made even more infamous by the monastery’s recent decision to limit production of the liquor in order to devote their time to prayer and solitude. Paired alongside Kraken Dark Spiced Rum, the Eustace the Monk cocktail from Shoemakers tells the tale of pivoting from a pious life to piracy, as the famed monk did.

From Waterstone: Masarita “Hold on Tight”

Ingredients: Patron Reposado, Cointreau, Grapefruit Juice, Lime Juice, House Made Fresno Pepper Simple Syrup

The Story: When you’re looking for a margarita that’s a little sweet, a little tangy, and a little spicy, neither a normal margarita or a traditional spicy margarita shaken with fresh jalapenos will do. Enter the Masarita, named after the Italian luxury car, Maserati. Made with housemade red fresno peppers, the Masarita is smooth and powerful, just like its namesake.

From the Event Center: Monarchy of Barbados

Ingredients: House Infused Mount Gay Rum & Sweet Peppers, House Made Honey Simple Syrup, Fresh Squeezed Lemon Juice

The Story: The brainchild of bartender Zach Stinson, the Monarchy of Barbados is summertime in a coupe glass. Featuring house made honey simple syrup and a delightfully green and earthy note from crisp sweet peppers, it’s a surprisingly fresh cocktail.

The Judging
Each cocktail was judged based on four categories: Taste, Presentation, Innovation, and Overall Experience. For Taste, we looked for balance, complexity, and flavor profile. For Presentation, we looked for visual appeal and creativity. For Innovation, originality and unique ingredients or techniques. And for Overall Experience, we judged the story behind the cocktail.

Gold, Silver, Bronze Winners
Ultimately, Eustace the Monk took home the Gold in our Olympics of Cocktails. Its depth of flavor, subtle smokey notes, and balanced blend paired with the toasted rosemary and inventive backstory made it a cocktail to remember.

The Monarchy of Barbados took home Silver thanks to how well the sweet peppers held their own amongst the rum and simple syrup. Tasting like a warm summer garden, it’s a cocktail to sip on during the hottest of days.

The Masarita received the Bronze award, but not for lack of flavor. The fresno simple syrup left a memorable yet subdued heat after every sip and it’s a beverage we could see pairing well with Garrow’s reinvented Waterstone pizza dough.

July is a pivotal month for gardeners in Zone 7A, a time when summer is in full swing and the garden requires both maintenance and preparation for future seasons. Here’s a comprehensive checklist to ensure your garden remains healthy and productive through the heat of July.

Don’t miss our June garden checklist if you need to play a bit of catch up.

Indoors

As the summer peaks, it’s a great time to start planning your fall garden. Review seed catalogs and order seeds for fall crops such as broccoli, kale, and carrots. Planning ahead ensures you have everything ready when the planting season arrives.

July often brings a bountiful harvest of fruits and vegetables. Use this time to preserve the excess by canning, freezing, or drying your produce. This not only reduces waste but also allows you to enjoy garden-fresh flavors year-round.

The hot and humid weather can stress houseplants. Ensure they are not exposed to direct sunlight, as it can scorch their leaves. Increase humidity around your plants by misting them regularly or placing a tray of water nearby. Check for pests and treat them promptly to prevent infestations.

Outdoors

Consistent watering is crucial in July. Water deeply and early in the morning to reduce evaporation and prevent fungal diseases. Consider using soaker hoses or drip irrigation systems to deliver water directly to the roots and conserve water.

Refresh mulch around your plants to help retain moisture, suppress weeds, and regulate soil temperature. Organic mulches like straw, wood chips, or grass clippings break down over time and improve soil quality.

Inspect your garden regularly for pests such as aphids, spider mites, and caterpillars. Use organic pesticides or natural predators to manage pest populations. Encourage beneficial insects like ladybugs and lacewings to keep harmful insects in check.

Keep on top of weeds to prevent them from competing with your plants for nutrients and water. Regular weeding sessions will make this task more manageable and prevent weeds from going to seed and spreading further.

Many summer vegetables like tomatoes, cucumbers, and beans will be at their peak in July. Harvest them regularly to encourage continued production. Overripe vegetables can attract pests and reduce overall yields.

July is an excellent time to plant late summer crops such as beans, cucumbers, and summer squash. These fast-growing vegetables can provide a second harvest before the cooler weather sets in. Additionally, start seeds indoors for fall crops like broccoli, cabbage, and Brussels sprouts.

Keep your lawn healthy by mowing it regularly, but avoid cutting it too short. Grass that is cut too short can become stressed and more susceptible to heat and drought. Water your lawn deeply and less frequently to promote deep root growth.

Prune summer-flowering shrubs after they have finished blooming to encourage healthy growth and more blooms next year. Remove any dead or diseased branches to maintain the plant’s overall health.

By following this July garden checklist, you’ll keep your Zone 7A garden thriving through the hottest part of the year. Stay diligent with watering, pest control, and planning for future planting to enjoy a productive and beautiful garden all season long.

Authors Alison Humphreys and Wendy Gorton Share Their Favorite Central VA Hikes in their New Book

The benefits of spending time outside are more crucial than ever, especially for children. With screens becoming an omnipresent part of daily life, the simple joy of being outdoors is often overshadowed. Hiking offers an excellent way to counterbalance this trend, providing incredible physical, mental, and emotional benefits for kids. 

For Authors Alison Humphreys and Wendy Gorton, their mission to make hiking accessible and welcoming for all children is clear in their new book: 50 HIKES WITH KIDS. 50 HIKES WITH KIDS features 50 of the most interesting and kid-friendly destinations in Virginia, Maryland, Delaware, West Virginia, and Washington, D.C. With its lakes, rivers, seaside dunes, and mountain trails, the mid-Atlantic region is a magnificent natural playground, and Humphreys and Gorton are the perfect guides to introduce kids to these beautiful and diverse landscapes.

By why hiking, specifically? Humphreys and Gorton’s goal for this bright, fun-filled guide is to help caregivers foster curiosity and a love of nature in kids, and that it helps raise our next generation of naturalists by putting the guidebook in their hands. According to them, experiencing the wonders all around us creates lifelong habits of seeking out adventure, appreciating the gifts nature gives us every day, and caring about keeping our natural resources clean, beautiful, and accessible for many generations to come. 

Not to mention, hiking is a fantastic way to promote physical fitness, including confidence as little legs learn to explore on their own. The varied terrain of trails strengthens muscles, improves cardiovascular health, and enhances overall stamina. For children, whose bodies are in crucial stages of growth, this kind of exercise is invaluable. It promotes healthy bone development and improves balance and coordination. Regular physical activity from an early age also sets the foundation for lifelong health and fitness habits.

Beyond the physical advantages and perhaps even more important, hiking has profound effects on mental health. The natural environment provides a break from the overstimulation of urban and digital landscapes. This shift can help reduce symptoms of anxiety and stress, which are increasingly common even among young children. The rhythmic pace of hiking allows for relaxation and mindfulness, fostering a sense of calm and well-being.

For children, spending time in nature can also stimulate creativity and imagination. The unstructured play that often accompanies hiking—whether it’s pretending a fallen log is a pirate ship or spotting shapes in the clouds—encourages cognitive development and problem-solving skills. Additionally, the sense of achievement they feel after completing a hike boosts their self-esteem and confidence.

50 HIKES WITH KIDS is designed to equip caregivers with the tools they need to spark a love of adventure in children. The book, which will be available on-sale starting July 9, 2024, features easy-to-read trail maps, intuitive directions, elevation and length details for every hike, restroom information, and places to grab a snack nearby. Plus, scavenger hunts for each trail make it fun for even the youngest trekkers to learn about local flora, fauna, and geology. Hikes include the Alapocas Run, the Calvert Cliffs, Theodore Roosevelt Island, the Blue Ridge Tunnel, and Harpers Ferry—including a few well-loved hikes in our area.

Navigate Your Way Along Crabtree Falls

Length: 3.7 miles out and back
Elevation Gain: 1,086 ft.
Hike Time + Explore: 2.5 hours
Difficulty: Challenging—a longer trek on a packed-earth path with high elevation gain
Season: Year-round; best during fall foliage.
Get There: From milepost 27 on the Blue Ridge Parkway, take VA-56 east for 6.6 miles and follow the signs to Crabtree Falls to the parking lot.
Google Maps: View Here
Restroom: At trailhead
Fee: $3 per vehicle
Treat Yourself: Grab some pre-hike snacks at Montebello Country Store, a couple miles east on VA-56.

Blue Ridge Parkway, George Washington National Forest
(434) 263-7015, (540) 291-2188
Facebook @BlueRidgeNPS

Your Adventure
Adventurers, today we will climb over 1,000 feet of elevation to see the waterfall with the highest vertical drop east of the Mississippi River. We’ll travel through the historical homelands of the Monacan, Shawnee, and Occaneechi. The falls is named after William Crabtree, who settled in this area in 1777. The first overlook is just a few hundred feet from the parking lot, along a paved trail. Take it if you like, then come back to the paved path and take a right to follow the Crabtree Falls Trail, a packed-earth but slightly rocky trail. Continue along the trail, passing another overlook over the lower section of the falls. Wind your way along the trail’s inclines and switchbacks until you reach a third overlook for the top of the lower falls. Next, arrive at the base of the middle falls, a single drop of about 90 feet. Wind up the mountain until you reach the base of the upper falls and a fourth overlook. This is a strenuous hike, so power up on benches at the overlooks and vistas over the Tye River Valley. At the top, cross a bridge and enjoy amazing views from the summit and surrounding area, called Crabtree Meadows. When ready, retrace your steps back down. Want more? Camp at the Crabtree Falls Campground afterward.

Scavenger Hunt
Pear-shaped puffball
Can you spot these mushrooms? They grow in large clusters on decaying wood from July to November. While the outside is yellow to brown, the inside is pure white, like a marshmallow. How many mushrooms can you count on one log?

Wood fern
Did you know ferns are among the oldest plants on Earth, first developing hundreds of millions of years ago? Wood ferns like to live in forests, fields, and wet areas and thrive in moist, rich, well-drained soil. They can even grow on rock surfaces in moist, shady woods. Look underneath a frond to find their spores, which help them reproduce.

Mantleslug
This is a species of mollusk. It got its name because the mantle (the outer wall of the body) is unusually large and covers the entire dorsal (top) surface. They consume fungus and can often be found beneath loose bark on downed trees after it rains. Gently peek under some logs or branches to see if you can spot one!

Crabtree Falls
This falls is commonly referred to as the tallest waterfall in the East, but that is not really accurate, since it is actually a series of smaller waterfalls. There are three sections—can you spot them all? The lowest section is the tallest and has many drops; the middle section is a single drop through a crevice; and the upper features the largest single drop, over a massive 60-foot cliff.

Cemetery
Betsy and Achilles Fitzgerald raised ten children at Crabtree Falls. They lived in a one-room log cabin several hundred yards east of where these tombstones are located. The trail you are hiking takes you through the same areas where the Fitzgerald family once lived and worked. What chores would you need to do each day if you lived in a small cabin in the woods?

Meander Along Blackwater Creek

Length: 5.6-mile lollipop loop
Elevation Gain: 279 ft.
Hike Time + Explore: 2.5 hours
Difficulty: Moderate—a longer hike on packed-earth and paved paths with mild elevation
Season: Year-round; best in fall for foliage.
Get There: Take Langhorne Road in Lynchburg to where it intersects with Old Langhorne Road. The Awareness Garden parking lot is on the east side of the road, and the trailhead is at the far end.
Google Maps: View Here
Restroom: At trailhead
Fee: None
Treat Yourself: Cookie skillets await you at Rookie’s, just a few minutes north on Norfolk Avenue.

Blackwater Creek Natural Area
(434) 455-5858
Facebook @lynchburgparks

Your Adventure
Adventurers, today we will meander along the winding Blackwater Creek, through a forest, over a suspension bridge, and under an old railroad bridge on the historical homelands of the Monacan and Occaneechi. Begin by walking past the Awareness Garden (a special garden for those whose lives have been affected by cancer) on the flat, paved Blackwater Creek Trail, and soon turn right onto the packed-earth Elk Trail. Go over a small wooden bridge, turn left for the Creekside Trail, and go over the Upstream Swinging Bridge. Hike past a bend in the woods along the side of the creek, crossing a few rock scrambles; you will see the Downstream Bridge on the left. Continue winding through the woods, passing under a railroad bridge overhead before arriving at Six Mile Bridge and then Blackwater Bridge. Turn left to cross over the bridge. After exploring and having a power-up stop, follow Blackwater Creek Trail all the way back to the trailhead.

Scavenger Hunt
Upstream Swinging Bridge
This long, swinging suspension bridge sits high over Blackwater Creek. Don’t be nervous—we know this bridge is tough because it was the only bridge in the park to survive a 2018 flood! In fact, three other bridges that were destroyed during the flood are being rebuilt and modeled after the design of this bridge.

Inky cap
Look for these mushrooms—they start off a whitish-cream color and darken as they age. Over time, their caps go from being bell-shaped to flat. Then their flesh begins to ooze into a black goo that, amazingly, can be used as ink for writing! Would you ever write with ink from a mushroom?

Sycamore tree
Look up on this trail and you might be able to spot a sycamore tree—the largest species of deciduous tree in the eastern United States. The bark has a camouflage pattern consisting of a grayish-brown outer bark that peels off in patches to expose the light-gray-to-white wood underneath. Rip a piece of paper out of your nature journal, hold it over the bark, and use your pen or pencil to make a rubbing.

Six Mile Bridge
You will get to walk under the Norfolk Southern Six Mile Bridge No. 58, also known as the Six Mile Bridge. This is a historical Pratt truss railroad bridge that was originally constructed around 1853. This massive structure is 1,860 feet long and 150 feet high and was part of the Norfolk Southern Railroad. Would you want to ride a train across this high bridge?

Black rat
Look closely in the woods and you might be able to spot this mammal with relatively large ears and a tail that is nearly always longer than its body. Since the black rat is an agile climber, it often lives in high places, such as trees in forested areas. It mostly feeds on fruit, grain, cereals, and other vegetation.

Make Your Way Around Bear Creek Lake

Length: 3.8-mile loop
Elevation Gain: 174 ft.
Hike Time + Explore: 2 hours
Difficulty: Moderate—packed-earth path and mild elevation, but a longer hike
Season: Year-round; best in summer for swimming at the beach.
Get There: From US -60 in Cumberland, take Forest View Road north 3.3 miles and turn right on Oak Hill Road. After 0.9 miles, turn right on Bear Creek Lake Road. Park at the beach parking lot.
Google Maps: View Here
Restroom: At the beach
Fee: $7 per vehicle
Treat Yourself: Enjoy a dragon fruit lemonade and a scone from the Cumberland Coffee Co., just off US -60 on Stony Point Road.

Bear Creek Lake State Park
(804) 492-4410
Facebook @vaspbearcreeklake

Your Adventure
Adventurers, today we will hike around a man-made lake in Cumberland State Forest on the historical homelands of the Occaneechi and Monacan. You will walk along the water and through the forest for much of the hike, giving you the opportunity to see many species of birds and wildlife. Consider bringing your bathing suit and taking a dip at the designated beach area by the trailhead, or cast a fishing line—the lake is filled with many types of fish. There are also two playgrounds along the path. Start on the Channel Cat Loop by the beach area, heading south. Trek on wood stairs, go over a small wood bridge, and turn right on the Lakeside Connector Trail. Hike until you reach the Kestrel Trail. Turn right to stay on the Lakeside Connector Trail and cross a long wood bridge over several streams. Turn right as you continue to loop around the lake. At the intersection with a dirt road, turn right on the road, then quickly turn right to stay on the Lakeside Trail. Scramble over some rocks before turning right at the Lost Barr Loop and walk across two small wooden bridges. Next, leave the trail, turn right, and walk in the grass along Oak Hill Road—be sure to keep little explorers close by. Take the next right on Bear Creek Lake Road, head into the parking lot, and take the Channel Cat Loop again. Walk over three more small wood bridges, turn right, and you will arrive back at the trailhead. Reward your feet at the end by soaking them in the lake! Happy here? Consider camping at one of the state park’s campsites.

Scavenger Hunt
Beaver
Have you heard the phrase “busy as a beaver”? Beavers are very busy at night—one beaver alone can chew through an 8-foot-thick tree trunk in just 5 minutes! You might not spot a live beaver on your hike, but look for evidence of them—such as tree trunks like this.

Fly agaric mushroom
This is of the most recognizable fungi in the world, due to its distinctive red cap and white stalk. They are usually found growing beneath pines, spruces, or birch trees between late summer and early winter. They are toxic for humans to eat, but some animals, like red squirrels and slugs, can eat them.

Hairy woodpecker
Try to spot this small but powerful bird foraging along trunks and the main branches of large trees. The hairy woodpecker has a long, almost thornlike bill that it uses to tear off bark and drill holes in search of insects. Its search creates a wavy pattern—can you see traces of this bird’s presence on any nearby trees?

Christmas fern
Can you find a frond of one of these ferns? The frond has a stalk (like a stem), and its little fingerlike leaves are called pinnae. They grow opposite each other along the stem. Since they can be found all year long, including in winter, they are often used for decorating holiday wreaths, hence the name “Christmas fern.” Have you ever decorated your home for the holidays with this fern?

Taken from 50 Hikes with Kids: Virginia and Maryland© Copyright 2024 by Alison Humphreys and Wendy Gorton. Published by Timber Press. All rights reserved.

Find 50 HIKES WITH KIDS, out on July 9.

About the Authors

Alison Humphreys holds a master’s degree in clinical psychology and is a college professor and licensed psychotherapist in private practice. She has made a career of helping individuals and families improve their quality of life and has spoken at several national conventions on the topics of mental health and education. Alison homeschools her four young children, with an emphasis on hands-on, child-led learning and unstructured time in nature.

Wendy Gorton holds a master’s degree in learning technologies and is a former classroom teacher. She is a global education consultant who has traveled to more than fifty countries to design programs, build communities, and inspire other educators to do the same. 

The Fourth of July is celebrated with great enthusiasm across the United States and, in the Lynchburg region, the day is marked by a variety of events and activities that cater to all age groups, providing both residents and visitors with a memorable holiday experience. From parades and fireworks to concerts and family-friendly activities, the Lynchburg area offers a plethora of options to celebrate Independence Day. 

Thomas Jefferson’s Poplar Forest Independence Day Celebration

Just a short drive from Lynchburg, Thomas Jefferson’s Poplar Forest hosts an Independence Day celebration that combines history with festivity. Visitors can explore Jefferson’s retreat home and learn more about the early days of the republic while enjoying the beautiful grounds of Poplar Forest.

This year, Poplar Forest is hosting two noteworthy celebrations: 1776 the Musical and their annual Independence Day Celebration.

June 27 – June 29: 1776 the Musical

Revel in the revolutionary spirit of America’s Founding Fathers at Poplar Forest’s presentation of 1776—the Tony Award-winning comedy by Sherman Edwards and Peter Stone based on the events leading up to the drafting and signing of the Declaration of Independence. View these events through the eyes of Ben (Franklin), Richard Henry (Lee), John (Adams) and Tom (Jefferson). Celebrate their contributions to our country’s history.

Info here: https://www.poplarforest.org/event/1776-the-musical-2/

July 4: Independence Day Celebration

Bring your family and friends out to Poplar Forest, Thomas Jefferson’s Bedford County retreat, to celebrate the 248th anniversary of the adoption of the Declaration of Independence in historic style. Enjoy colonial-style entertainment, demonstrations by colonial artisans and craftspeople, archaeological displays, old-fashioned children’s activities, a reading of the Declaration of Independence at 1:30 p.m. and more!

Info here: https://www.poplarforest.org/event/independence-day-celebration/ 

July 4: Lynchburg Hillcats Baseball Game and Fireworks

For sports enthusiasts, the Lynchburg Hillcats, the city’s minor league baseball team, host a special July 4th game at Bank of the James Stadium. The game often features patriotic themes, and following the final inning, spectators can enjoy a spectacular fireworks display. This event is a favorite among locals, offering a classic American pastime paired with a dazzling light show.

Info here: https://www.milb.com/lynchburg 

July 4 & 5: Fireworks at the Lake

Smith Mountain Lake reflects the magic of Independence Day with a number of spectacular fireworks shows.

On July 4, enjoy the 22nd Annual SML Fireworks display at Parkway Marina. If you own a boat, take to the water early to enjoy some fun and sun before the display. Or, stay on dry land and enjoy live music, food and drinks, vendors, and a carousel.

Info here: https://www.facebook.com/events/457987623292720/?_rdr

On July 5, enjoy another incredible show at Mitchell’s Marina. Watch from your boat or from your chair at the marina. Note that parking is extremely limited and may require walking ¾ mile to the marina.

Info here: https://business.visitsmithmountainlake.com/events/details/independence-day-fireworks-at-mitchells-point-marina-32183 

July 5: Fireworks on the Riverfront in Lynchburg

Summer in Lynchburg is not complete without fireworks on the Riverfront! The Downtown Lynchburg Association will welcome friends and families to downtown Lynchburg on Friday, July 5, for their 4th year hosting this FREE event. Visitors can expect food, music, and activities to kick off at 6pm at Riverfront Park with the fireworks show beginning just after dark—approximately 9:15pm.

The main event and stage will be located within Riverfront Park, and there will be two food truck zones located in the Depot Grove and along Jefferson Street. Additional public viewing locations will be provided ahead of time.

Info here: https://downtownlynchburg.com/fireworks 

Other Notable Events

June 30 – Celebrate America at Thomas Road from 5 PM – 10 PM (fireworks at dark)

June 30 – Lovingston 4th of July Parade at 5:30 PM

July 4 – Percival’s Island Firecracker 5-Miler at Percival’s Island at 8 AM

July 4 – Independence Day at Red Hill – Gates open at 4 PM; Fireworks at dark

Tips and Advice on How to Keep Pets Calm and Safe

Independence Day is a time of celebration, marked by barbecues, parades, and, most notably, fireworks. While these explosive displays of patriotism can be a delight for many humans, they often spell terror for our furry friends. The loud noises and bright flashes can cause significant stress, anxiety, and even physical harm to pets. Ensuring their safety and comfort during this time is crucial. Here are some comprehensive tips and advice on how to keep pets calm and safe during fireworks displays.

Understanding Pet Anxiety

Pets, particularly dogs and cats, have a heightened sense of hearing. What might sound like a distant boom to us can be a deafening explosion to them. This intense noise can trigger fear and anxiety, leading to behaviors such as trembling, hiding, whining, barking, or even trying to escape. In severe cases, the stress can cause health issues such as digestive problems or heart conditions.

Preparation is Key

1. Create a Safe Haven

Before the fireworks begin, prepare a safe and comfortable space for your pet. This can be a quiet room in your house where they feel secure. Equip the area with their favorite toys, blankets, and a cozy bed. The idea is to create a sanctuary where they can retreat from the noise.

2. Acclimate Your Pet

In the days leading up to the Fourth of July, help your pet get used to the sounds of fireworks. There are various recordings and soundtracks available online that mimic the noise of fireworks. Play these at a low volume initially and gradually increase the sound, pairing the experience with positive reinforcement such as treats or playtime. This can help desensitize your pet to the noise.

3. Update Identification

Ensure your pet’s ID tags and microchip information are up to date. In the unfortunate event that your pet escapes, accurate identification increases the chances of a safe return.

Managing the Day

1. Exercise Early

Give your pet plenty of exercise earlier in the day. A tired pet is generally a calmer pet. For dogs, a long walk or vigorous play session can help expend excess energy. For cats, interactive play with their favorite toys can help tire them out.

2. Keep Pets Indoors

As the evening approaches and the likelihood of fireworks increases, bring your pets indoors. Even if your pet is used to being outside, the unpredictability of fireworks can cause them to panic and run away.

3. Close Windows and Curtains

Reduce the noise and visual impact of fireworks by closing windows and drawing the curtains or blinds. This can help muffle the sound and block the flashes of light that can also be startling.

4. Background Noise

Use background noise to help drown out the sound of fireworks. Turn on the TV, play some calming music, or use a white noise machine. This can provide a soothing auditory backdrop that helps to mask the disruptive sounds of fireworks.

Calming Techniques

1. Comforting Your Pet

Stay with your pet during the fireworks if possible. Your presence can provide a great deal of comfort and reassurance. However, be mindful of your own reactions. Pets can pick up on our emotions, so try to remain calm and composed.

2. Use of Anxiety Aids

Consider using pet-safe anxiety aids such as Thundershirts, which apply gentle pressure to help calm anxious animals. There are also various natural remedies and supplements available, such as CBD oil, valerian root, and chamomile. Consult with your veterinarian before giving your pet any new supplements.

3. Professional Help

For pets with severe anxiety, a consultation with a veterinarian or a professional animal behaviorist might be necessary. In some cases, prescription medications can be prescribed to help manage extreme stress.

Post-Fireworks Care

1. Check for Injuries

After the fireworks have ended, check your pet for any injuries or signs of stress. If your pet appears to be in distress or shows symptoms of anxiety that don’t subside, contact your veterinarian for advice.

2. Return to Routine

Reestablishing your pet’s routine can help them feel more secure. Engage in normal activities such as feeding, playtime, and walks to reassure your pet that everything is back to normal.

Long-Term Solutions

1. Behavioral Training

Consider long-term behavioral training for pets with recurring anxiety issues. Techniques such as counter-conditioning and desensitization can be very effective but require time and patience.

2. Soundproofing Your Home

For pet owners in areas with frequent fireworks or loud noises, investing in soundproofing solutions for your home might be beneficial. There are various products available that can significantly reduce the amount of noise entering your home.

The Fourth of July should be a joyous occasion for all members of the family, including our pets. By taking proactive steps to prepare and protect our furry friends, we can ensure that they remain calm and safe during the celebrations. Understanding their needs, providing comfort, and seeking professional advice when necessary are key components in managing pet anxiety. With careful planning and consideration, we can enjoy the festivities while keeping our pets’ well-being in mind.

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If you’re just getting started with indirect heat grilling, we have a few recipes for you to try.

Herb-Roasted Whole Chicken

This herb-roasted whole chicken is a recipe to have in your back pocket for Sunday suppers, celebratory summer weekends, or even a weekday meal when you have a bit of time to dedicate to putting together a meal that is simple, hearty, and delicious. This recipe can be followed in the oven or on the grill, though we recommend the grill as it gives the chicken such an incredible depth of flavor that you just can’t achieve in the oven. If you’re short on time and can’t man the grill on and off for two hours or it’s a rainy day, simply follow the ingredients in this recipe and put the chicken on a roasting pan in the oven at 375-degrees for 1.5 to 2 hours depending on the size of the chicken.

Smoked BBQ Ribs

No smoker? No problem. These BBQ ribs still get the unique smokey wood flavor thanks to some pre-soaked wood chips but the grill does all of the work. Consider this recipe your solid base and experiment with flavor profiles that you love. Prefer a spicier flavor to your ribs? Bump up the heat on your dry rub with some extra cayenne and chili powder and swap the yellow mustard for adobo sauce. Want ribs on the sweeter side? Swap the mustard for molasses—the indirect heat on the grill will help ensure the ribs don’t caramelize and burn too quickly from the added sugar.

3. Grilled Vegetable Medley

The grill isn’t just reserved for meats! Those on vegetarian or plant-based diets can enjoy plenty of grilled recipes, including this simple grilled vegetable medley recipe. The balsamic vinegar in this recipe is crucial—it punctuates the fresh notes of the vegetables and accentuates the flavors of each one. The tomatoes take on a sweeter, umami-rich quality while the peppers benefit from a slightly acidic punch. The entire dish is made perfect with a fresh topping of basil—either roughly shredded by hand just as you pull the vegetables off the grill or delicately cut and sprinkled on top for a beautiful presentation.

These recipes highlight the versatility and benefits of indirect heat grilling, offering a range of flavors and techniques to try out. Enjoy!

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Grilling is one of the most beloved methods of cooking, especially during the warmer months. However, there’s more to grilling than just throwing some meat on the grates and hoping for the best. One essential technique that every grilling enthusiast should master—and what our newsletter readers said they were most interested to learn about—is indirect heat grilling. This method allows for more controlled and even cooking, perfect for larger cuts of meat or delicate foods that require a gentler touch. 

What Is Indirect Heat Grilling?
At its core, indirect heat grilling involves cooking food near, but not directly over, the heat source. This is akin to roasting in an oven, where the heat surrounds the food, cooking it evenly from all sides. This method is particularly useful for larger cuts of meat like whole chickens, ribs, or roasts, which need more time to cook through without burning the exterior. It’s also ideal for foods that can easily dry out or become tough if exposed to high direct heat, such as fish, vegetables, and certain fruits.

Getting Started
To set up your grill for indirect heat cooking, you’ll first need to understand the type of grill you have. Whether you’re using a charcoal or gas grill, the principles remain the same, but the setup differs slightly.

For a charcoal grill, begin by lighting your charcoal and letting it burn until it’s covered with a fine layer of white ash. This usually takes around 15 to 20 minutes. Once the coals are ready, push them to one side of the grill, creating a hot zone on one side and a cooler zone on the other. Some people prefer to divide the coals evenly on both sides, leaving the center free of direct heat. This setup is known as a two-zone fire. Place a drip pan filled with water beneath the grates on the cooler side. The water in the pan helps maintain a moist environment inside the grill, preventing the meat from drying out and catching drippings, which makes cleanup easier.

If you’re using a gas grill, preheat the grill with all burners on high. Once it’s hot, turn off one or more burners to create a hot zone and a cooler zone. The number of burners you turn off will depend on the size of your grill and the amount of food you’re cooking. Like with a charcoal grill, placing a drip pan beneath the cooking grate on the cooler side can help manage drippings and maintain moisture.

Using Indirect Heat to Cook
With your grill set up for indirect cooking, it’s time to prepare your food. Season your meat or vegetables as desired. When ready, place the food on the cooler side of the grill, away from the direct heat. Close the lid to trap the heat inside, creating an oven-like environment. This is crucial because the closed lid helps cook the food evenly and prevents flare-ups that can char the exterior before the interior is cooked through.

One of the key advantages of indirect heat grilling is the ability to cook larger cuts of meat to perfection. Take a whole chicken, for example. Cooking a whole bird directly over high heat can result in burnt skin and undercooked meat. Using indirect heat, you can achieve crispy, golden-brown skin while ensuring the meat is juicy and cooked to a safe temperature. To enhance the flavor, consider adding wood chips to your charcoal or a smoker box in your gas grill for a subtle smoky taste.

Patience is a virtue with indirect heat grilling. Since the food is not exposed to high direct heat, it will take longer to cook. However, this slower cooking process allows the meat to retain its juices, resulting in a more tender and flavorful outcome. Use a meat thermometer to monitor the internal temperature of your meat. For poultry, aim for an internal temperature of 165°F, while pork should reach at least 145°F. Larger cuts like beef roasts can vary depending on your preferred level of doneness, but 135°F to 140°F is typically ideal for medium-rare.

Indirect heat grilling is also perfect for smoking, a technique that infuses food with a deep, rich flavor. By adding soaked wood chips or chunks to the hot coals or a smoker box, you can transform your grill into a smoker. Hickory, mesquite, applewood, and cherrywood are popular choices that impart distinct flavors. Keep in mind that smoking requires even more patience, as the food cooks at a lower temperature for a longer period. But the results—tender, flavorful meat with a beautiful smoke ring—are well worth the wait.

Vegetables benefit greatly from indirect heat grilling as well. Delicate vegetables like asparagus, bell peppers, and mushrooms can easily overcook or burn over direct heat. By placing them on the cooler side of the grill, you can cook them more gently, preserving their texture and flavor. For an added layer of taste, toss your veggies with olive oil, salt, and herbs before grilling.

Whether you’re grilling a whole chicken, smoking ribs, or gently cooking vegetables, this technique ensures that your food is cooked evenly and to perfection. The next time you fire up your grill, consider the benefits of indirect heat. With a little patience and practice, you’ll be well on your way to impressing family and friends with your newfound skills.

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Baking is often considered both a science and an art. From the sweet aroma of freshly baked bread to the satisfying crunch of a perfectly baked cookie, the world of baking offers endless opportunities for creativity and delight. For those just starting their journey, understanding the basics can set you on the path to becoming a skilled baker. This guide will walk you through the essential aspects of baking, from understanding key terms and ingredients to mastering oven temperatures and techniques.

Understanding Baking Terms

Before diving into recipes, it’s important to familiarize yourself with some common baking terms. These terms are the language of baking, and understanding them will help you follow recipes accurately and troubleshoot any issues that arise.

• Folding: A gentle mixing method used to combine delicate ingredients, such as beaten egg whites or whipped cream, into a batter without deflating them. This technique is essential for creating light and airy baked goods like soufflés and mousse.
• Proofing: The process of allowing yeast dough to rise before baking. This step is crucial for achieving the desired texture and volume in breads and pastries. Proper proofing allows the yeast to ferment, producing carbon dioxide that makes the dough rise.
• Blind Baking: Baking a pie crust or pastry shell partially or fully before adding the filling to prevent a soggy bottom. This technique is essential for custard pies, tarts, and any pie with a filling that doesn’t require long baking.
• Kneading: Working dough with your hands to develop gluten, giving bread its structure and chewiness. Kneading can be done by hand or with a stand mixer fitted with a dough hook.

Essential Ingredients

Every baker’s pantry should be stocked with a few key ingredients. Understanding the role of each ingredient will help you follow recipes and make substitutions when necessary.

• Flour: The backbone of most baked goods. All-purpose flour is versatile and suitable for most recipes, but bread flour, cake flour, and pastry flour each have specific uses based on their protein content. Bread flour has a higher protein content, providing more gluten and structure, while cake flour is lighter and produces a tender crumb.
• Sugar: Granulated sugar is commonly used, but brown sugar, confectioners’ sugar, and alternative sweeteners like honey or maple syrup also play important roles in baking. Brown sugar adds moisture and a rich flavor due to its molasses content.
• Leavening Agents: These include baking powder, baking soda, and yeast. They create the gas that makes dough rise and give baked goods their lightness. Baking powder and baking soda are chemical leaveners, while yeast is a biological leavener.
• Fats: Butter, margarine, shortening, and oils contribute to the texture, flavor, and moisture of baked goods. Butter is preferred for its flavor, while shortening is often used for its ability to produce flaky pastries.
• Eggs: Eggs provide structure, leavening, color, and flavor. They also help emulsify mixtures. The proteins in eggs provide structure, while the fats add richness.
• Liquids: Water, milk, cream, and buttermilk add moisture and react with leavening agents to help baked goods rise. Buttermilk, with its acidity, also helps tenderize the gluten in the dough.

Measuring Ingredients

Accurate measurement is crucial in baking. Unlike cooking, where you can often improvise, baking requires precision. Here are some tips for measuring ingredients:

• Dry Ingredients: Use measuring cups specifically designed for dry ingredients. Spoon the ingredient into the cup and level it off with a straight edge to ensure accuracy. Avoid packing the flour unless the recipe specifically instructs you to do so.
• Liquid Ingredients: Use a clear measuring cup with a spout. Place it on a flat surface and check the measurement at eye level to avoid parallax error.
• Weight: For the most accuracy, consider using a kitchen scale. Many professional bakers prefer weighing ingredients, especially flour and sugar, to ensure consistency. This method eliminates variations caused by how ingredients are packed or scooped.

Oven Temperatures and Baking Times

Understanding your oven and how it works is essential for successful baking. Here are some key points to keep in mind:

• Preheating: Always preheat your oven before baking. Most recipes specify a temperature, and it’s important to reach that temperature before placing your item in the oven. An under-heated oven can cause baked goods to cook unevenly or not rise properly.
• Oven Thermometer: Ovens can be inaccurate. Using an oven thermometer ensures you’re baking at the correct temperature. This small investment can make a big difference in your baking results.
• Rack Position: The position of your oven rack can affect baking. Generally, the middle rack is ideal for most baking, but some recipes may call for higher or lower placement. Baking on the middle rack ensures even air circulation and consistent heat.
• Baking Times: Follow the recipe’s suggested baking time, but start checking for doneness a few minutes early. Factors like oven accuracy, pan type, and ingredient variations can affect baking time. Remember that baking times are guidelines and not absolutes.

Basic Baking Techniques

Mastering a few basic techniques will give you the confidence to tackle a variety of recipes. Here are some essentials:

• Mixing: Proper mixing ensures even distribution of ingredients. Different recipes require different mixing methods, from gently folding in egg whites to vigorously beating butter and sugar. Overmixing can develop too much gluten, leading to tough baked goods.
• Kneading Dough: Kneading develops gluten, which gives bread its structure. To knead, press the dough with the heel of your hand, fold it over, and rotate. Repeat until the dough is smooth and elastic. Proper kneading helps create the desired texture in bread.
• Rolling and Shaping: Many recipes require rolling dough to a specific thickness or shaping it into rolls or loaves. Use a lightly floured surface to prevent sticking. Rolling dough evenly ensures even baking.
• Testing for Doneness: For cakes and quick breads, insert a toothpick or cake tester into the center. If it comes out clean or with a few moist crumbs, it’s done. For breads, tap the bottom – it should sound hollow. Visual cues, such as golden-brown crusts, can also indicate doneness.

Tips for Success

Even with the best recipes and techniques, a few extra tips can make your baking experience more enjoyable and successful:

• Read the Recipe: Always read through the entire recipe before starting. Make sure you understand each step and have all the necessary ingredients and equipment. This prevents surprises and mistakes mid-recipe.
• Room Temperature Ingredients: Many recipes call for room temperature ingredients, such as butter and eggs. This ensures they incorporate more easily and evenly into the batter, creating a smoother texture.
• Don’t Overmix: Overmixing can result in tough, dense baked goods. Mix just until the ingredients are combined, especially when adding flour to batters and doughs.
• Use Quality Ingredients: The quality of your ingredients affects the final product. Use fresh, high-quality ingredients for the best results. Fresh ingredients yield better flavor and texture.
• Practice Patience: Baking often requires patience. Allow time for dough to rise, for flavors to meld, and for items to cool properly before serving or decorating. Rushing can lead to subpar results.

With these foundational skills and knowledge, you can confidently explore the vast world of baking. Whether you’re baking for fun, for family, or with professional aspirations, the joy of creating something delicious from scratch is an incomparable (and tasty) reward.

Summer in Central Virginia means long, sunny days perfect for swimming and splashing around. Whether you’re in Lynchburg, Campbell County, Bedford, Appomattox, Amherst, or Altavista, this region offers a variety of aquatic venues. From family-friendly splashpads to serene lakes and hidden swimming holes, there’s something for everyone. 

Lynchburg

Public Pools

Lynchburg offers several public pools that provide a refreshing escape during the hot summer months. The Miller Park Pool, located in Miller Park, is a popular choice. It features a large main pool with lap lanes, a diving area, and a children’s wading pool. 

Splashpads

For a fun, no-swim-necessary experience, the Riverside Park Sprayground is a must-visit. This splashpad features interactive water jets, sprayers, and fountains that are perfect for young children. The nearby playground and picnic areas make it a great spot for a family day out.

Editor’s Note: At the time of publishing, the Riverside Park Sprayground is temporarily closed for maintenance.

Lakes and Swimming Holes

While Lynchburg itself doesn’t have significant natural lakes, the nearby James River offers several spots for swimming and recreation. Percival’s Island Natural Area provides scenic views and access to the river, making it a popular spot for locals looking to cool off.

Campbell County

Lakes and Swimming Holes

Leesville Lake in Campbell County is a popular destination for swimming, boating, and fishing. With several public access points, it’s a great spot to enjoy a day on the water. Additionally, the Staunton River State Park offers swimming opportunities along the river, with scenic spots perfect for a refreshing dip.

Bedford

Lakes and Swimming Holes

Smith Mountain Lake, partially located in Bedford County, is a renowned destination for all kinds of water activities. Public beaches, such as those at Smith Mountain Lake State Park, provide safe and enjoyable swimming environments. For a more secluded experience, the Blue Ridge Parkway offers hidden swimming holes surrounded by breathtaking natural beauty, such as the James River Footbridge area in Big Island just off of the Appalachian Trail.

Appomattox

Lakes and Swimming Holes

Holliday Lake State Park in Appomattox County offers a serene lake perfect for swimming. The designated swimming area is roped off for safety, and the park provides lifeguards during peak times. The park’s natural setting also offers hiking, fishing, and camping opportunities.

Amherst

Lakes and Swimming Holes

Thrashers Lake is a peaceful spot in Amherst County for swimming and fishing. The lake is surrounded by beautiful scenery and offers a quiet retreat from the hustle and bustle of daily life.

Altavista

Splashpads

English Park in Altavista features a splashpad that is a hit with local children. The park also includes sports fields and picnic areas, making it a great place for a family outing.

Lakes and Swimming Holes

For those seeking a natural swimming experience, Leesville Lake extends into the Altavista area, providing ample opportunities for swimming, boating, and fishing.

The Lynchburg region offers a diverse array of aquatic venues, each providing unique experiences for residents and visitors alike. From the lively splashpads and community pools to the tranquil lakes and hidden swimming holes, there is no shortage of places to cool off and enjoy the water. So, grab your swimsuit and sunscreen, and explore the refreshing waters of Central Virginia this summer!