Meet local yoga enthusiast Leslie Davis
Photography by LaShonda Delivuk, Eye for Ebony

Lynchburg Living Editor Shelley Basinger: Leslie, you have become very well-known both locally and on social media for your passion for yoga. When did you first develop an interest for it?
Leslie Davis: In 2008, Lynchburg Parks and Recreation held a course at James River Yoga. I did it and I loved it. From there, I just kept taking classes and became a teacher five years later. Yoga just took me over. One of my teachers in North Carolina told me to go see Cyndi Lee in Lynchburg, at Yoga Goodness, and I met her and just fell in love.

SB: What set her style apart?
LD: She was a dancer and her movements felt natural to me. The Vinyasa (or flow). That’s what I practice the most now, Vinyasa. I love the flow in and out of poses, to make it feel like a dance move.

SB: One very common message you seem to have when posting on social media is about breaking the stereotypes about yoga.
LD: Yes! My goal is to put it out there that you don’t have to be a certain size to do yoga. “Yoga Barbie” is what that stereotypical person is called on Instagram. I think everybody gets stuck on what is culturally normal. Sort of, “This is what you should be doing,” instead of thinking outside the box and being your own person. I feel like nowadays people are still scared to be their own person. Do what you love!

SB: There have been some ups and downs in your career journey over the past couple of years.
LD: When Cyndi Lee, my mentor, stepped down from Yoga Goodness in March of 2019, I took over. I learned so much during that time and had so much fun. But unfortunately, due to the ongoing pandemic, I made the difficult decision to close the doors to the studio in July. I miss all the faces of our community.

SB: But you really made your mark while teaching there with lots of unique classes.
LD: My Voluptuous Ladies classes were always very popular. I also started Trap Yoga. It’s more yoga and dance and is a fun way to get people in to the class who thought they would never do yoga. And I started my Black Queens class as a way to diversify. I also teach donation-based Black Lives Matter and prenatal yoga classes.

SB: Even though Yoga Goodness has closed, you are still remaining a fixture in the local yoga community.
LD: Absolutely. I will continue to teach classes via Zoom. This fall, I still plan on teaching Yoga in the Park. The class is every Saturday in the month of September at 8:30 a.m.

SB: Finally, what best piece of advice would you give to someone who hasn’t tried yoga due to any insecurities?
LD: Don’t let fear get in the way of you living your life to the fullest. If you apply the practices of yoga, it can change your life physically and mentally.

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Connect with Leslie on Instagram: @yoga_by_leslie_davis

How boot camp workouts work—and why women seem to love them the most

When you first walk into Burn Boot Camp Lynchburg, you’ll notice it isn’t your typical “gym.” There are no treadmills or bulky weight machines in sight. The soft, carpeted floating floor is sectioned off into zones and alongside the walls are a variety of hand weights and lots of bright blue equipment: Burn Bars, ladders, and ropes, to name a few.

No two workouts are the same—but members always know one thing for sure: they are in for a heart-pumping 45 minutes.

“Our whole mindset is to keep moving,” said Tasha McConnell, head coach. “Once you step on the floor, you’re not supposed to stop moving.”

She isn’t exaggerating—when I took a class to fully “research” the topic, I found myself gasping for breath within minutes and shaking from muscle fatigue by the end. But I never stopped moving because the chorus of encouragement from other participants gave me the strength I needed to finish my workout with a smile on my sweaty, exhausted face.

Boot camp–style group fitness classes are becoming a popular form of exercise, especially among women, because of the personalized environment, fat-burning benefit, and natural camaraderie. Workouts vary from gym to gym, but generally they are a type of high-intensity interval training (HIIT), which builds strength, endurance, and agility, according to the Mayo Clinic.

Burn Boot Camp Lynchburg’s workouts are sometimes formatted as intervals or sometimes dictated by one’s own pace. Members get a mix of strength training, metabolic conditioning, speed and agility, and core conditioning each week.

Fit Body Boot Camp, located just down the road in Forest, also follows a HIIT model, with sessions lasting 30 minutes. Head Coach Brenda Brady says that by offering a single type of workout, a boot camp, they attract members who are seeking similar things, resulting in a tight-knit community.

“It’s more than just fitness,” Brady said. “Some people come here for stress relief, some are here for fitness, some are here for the camaraderie with other people. There are so many reasons that people work out, and I think they’re finding that they get what they need when they come here.”

While any workout can be personalized, boot camp–style workouts can be modified to make exercises easier or more challenging without compromising the benefits of certain movements.

“We always have a basic exercise [and then] there’s always going to be a modifier to make it easier, and there’s always going to be something we can give the athlete to make the exercise harder, so we can hit everybody’s level and keep them challenged where they are in their fitness journey,” said Brady.

Another big focus of boot camp gyms is removing as many obstacles as possible.

“We have people who have never had a gym experience ever, and we also offer free childcare,” McConnell said. “We’re just trying to take those hard challenges out of it. That way they can focus on those 45 minutes and really focus on themselves.”

Additionally, two of Burn Boot Camp’s daily camps are for women only. This helps foster a comfortable environment where women can focus on their personal wellness journey and build relationships with and empower, rather than compete with, other women.

“We try not to be competitive,” McConnell said. “We want a focus that is very you-versus-you. … We are very judgment free, but [we] also push their limits at the same time.”

While the relationships between members are apparent, Burn Boot Camp member Holly Howard says she enjoys the environment because she feels like she receives a more personalized experience.

“I’ve actually met a lot of people through [Burn], and … people are motivating. I’ve done a lot of regular gyms, and you don’t get that same thing unless you’re going with a friend,” Howard said. “The trainers that have been here know everybody’s name, so that’s really motivating. … They come and push you to do more.”

McConnell emphasized that there is nothing wrong with traditional gyms, but boot camp gyms offer a unique and motivating atmosphere that keeps people on track to meet
their goals.

“Anybody can get a good workout anywhere. You can go to Planet Fitness and get a good workout, you can work out at home,” McConnell explained. “But it’s that difference of, are you going to work as hard by yourself or in a setting … with people surrounding you who have like-minded goals?”

As the COVID-19 pandemic took hold of the country, some of our daily routines started to change. Instead of washing our hands after a visit to the restroom or before preparing food, we were scrubbing them down in between almost every task. Face masks were recommended, then required in Virginia—and we all scrambled to either find a box of disposable ones or make our own cloth coverings.

We started protecting ourselves from germs—without possibly realizing the toll all of these precautions can take on the body’s largest organ: our skin. We asked Jason Givan, MD, a dermatologist at Ridgeview Dermatology, to address some of the most common pandemic-related skin complaints.

Face Mask Irritation
Wearing a mask across your face, either for a quick trip to the grocery store or even a full work day, can lead to different problems for different people. “Some people may experience extra dryness or irritation under a mask from friction,” says Dr. Givan. “Others who are more acne prone may find themselves with more breakouts than usual.”

To address dryness, Dr. Givan recommends moisturizing with a gentle emollient to soothe the skin. For acne breakouts, washing with an acne wash can help.

Healthcare workers are particularly prone to skin problems connected to face masks. A National Institutes of Health (NIH) study found that more than one-third of healthcare workers complained of acne, facial itching and even dermatitis from wearing an N95 mask.

Dr. Givan added that healthcare or other frontline workers may even develop sores on their noses or behind their ears if their masks don’t fit properly. If these issues are a problem for any mask wearer, he suggests looking for a mask that ties behind the head instead of one that loops behind the ears.

In terms of the whether you should choose a cloth or disposable mask, Dr. Givan says how the mask fits is still the most important factor. Also keep in mind where you will be wearing your mask.

“A mask worn is a warm/hot and dusty environment will need to be cleaned more frequently than a mask worn in a cool and relatively clean environment,” he says.

Dryness from Frequent Handwashing
According to the NIH, two thirds of healthcare workers wash their hands more than 10 times a day. Due to the drying nature of hand soaps and hand sanitizers, repeatedly lathering up can lead to irritation. “Both can disrupt the skin barrier leading to dryness and in some cases inflammation with rash,” says Dr. Givan.

He recommends using a non-soap cleanser, such as Cetaphil or CeraVe, which can be gentler on the skin. Also, try alternating between washing your hands and using hand sanitizer. But most importantly, don’t forget to moisturize.

“Generally, thick moisturizing ointments or creams can be helpful in repairing the skin, especially when applied frequently and liberally,” he explains. “When significant inflammation or rash are present, patients may need to use topical steroid medication or see a dermatologist.”

Stress Breakouts or Flare Ups
When our bodies go into a state of panic, our skin usually lets the world know. “The mind and the body, especially the skin, are certainly tightly connected to one another and the interactions between them are incredibly complex,” Dr. Givan says. “Stress induces the body to release elevated amounts of cortisol and other hormones that can trigger downstream effects on the skin and other body systems.”

It’s not uncommon for common skin conditions— such as psoriasis, acne, and eczema—to worsen during times of stress, he says. The best advice for anyone experiencing a flare up is to stay in touch with your dermatologist to determine the right course of action. “There are many great treatment options available for skin condition flares,” says Dr. Givan. “I’d encourage someone in that situation to schedule an appointment so that we
can help.”

Dr. Givan also says while COVID-19 can cause some skin issues, such as toe inflammation or bumpy/blotchy rashes, these are still less common than other symptoms of the virus. So if you are experiencing skin-related issues, odds are you need to overhaul your hygiene habits and that should help reduce or eliminate any discomfort.

This year—as we focus on the health/safety of ourselves, our families and our communities more than ever before—there is no better time to celebrate the men and women who are working behind the scenes in the healthcare industry. These “Healthcare Heroes” can be found in a variety of roles but all have one thing in common: a true heart for service to others.

In our second annual Healthcare Heroes campaign, we chose eight individuals (doctors, MD and DO, are excluded). Each was either nominated or recommended to us by someone who has seen their impact firsthand.

We also want to note we recognize there are so many Healthcare Heroes who did not make this list. Space in a printed magazine is limited, but we salute everyone in the healthcare industry who sacrifices so much to improve the well-being of our community.

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Disc golf is a refreshing, challenging activity for all fitness levels

Photos by D.W. Moore

One of the fastest growing sports in the Lynchburg area isn’t played on a court or field. It’s free and you can play it on your lunch break. If you haven’t tried disc golf yet, you might want to give it a shot. “I think there’s something for all ages when it comes to disc golf,” says Trevor Freitas, Athletics and Aquatics Supervisor with Lynchburg Parks and Recreation.

How to Play
Disc golf is a lot like regular golf, played on a nine-hole or 18-hole course. Except instead of using clubs and balls, you use discs (heavier and smaller Frisbees). The goal is to get your discs from the tee to the basket in as few throws as possible. You can throw the disc any way you want: overhand, underhand, sidearm—or anything else you can come up with. It usually takes about an hour to play an 18-hole round.

Like golf, you will have to navigate around obstacles: trees, tough hills, even ponds and creeks. Finding your way around the course is fairly intuitive, but if you are unsure where to go look at the diagram located at each hole: there’s an arrow that shows you where to go next.

The game is free to play, but you have to provide your own discs. Freitas recommends getting at least a “driver” disc and a “putter” disc. You would use a driver for longer distance shots and a putter around the baskets. Locally, he says Play It Again Sports is a great place for beginners to buy inexpensive discs. Make sure you bring a good pair of walking shoes as well.

Where to Go
Lynchburg Parks and Recreation runs two 18-hole courses, at Peaks View Park and Sandusky Park. The course at Peaks View offers two sets of baskets on each hole, to suit people of different skill levels. Freitas describes the Peaks View course as being moderate in difficulty, and Sandusky as moderate to high. Both courses feature holes in the woods, so you will have to navigate around some trees.

One great thing about disc golf is that you can play it year-round. The parks are open from dawn to dusk every day. Freitas says he’s seen plenty of people out playing in January and February on nice days.

A sign at the newer Sandusky course offers thanks to the Peaks and Creeks Disc Golf Club and the Liberty University Disc Golf Team for putting in countless volunteer hours to make that course a reality. LU Disc Golf Coach Steve Bowman helped design the course as well.

There are also disc golf courses located at LU, the University of Lynchburg and Randolph College that are open to the public.

Why It’s Exercise
You might not think of disc golf as a great way to exercise, but you will get more health benefits than you realize.

“You’re doing something to take your mind off the actual exercise part of it,” says Freitas.

Playing a round means about an hour to 90 minutes of fresh air—and it also gets you moving. You’d be surprised how many steps you will clock in 18 holes, going up and down hills.
Freitas says you should expect to burn about 200 calories just from walking around the course.

Some people take it to the next level. “I’ve seen people out there that are looking for more of a cardio workout.

They’ll pick up their disc, throw it, they’ll run or jog to where the disc landed,” says Freitas. “There are people who go out of their way to make it a workout. But most people walk it.

It’s very low impact on the joints.”

Learn more about the Peaks View and Sandusky Park disc golf courses at www.lynchburgparksandrec.com.

As probiotics surge in popularity, we asked Angie Chapman—sales associate at Nature’s Outlet in Forest—to answer a few top questions.

Lynchburg Living Editor Shelley Basinger: Angie, first off—what exactly are probiotics?
Angie Chapman: Probiotics are what you call healthy gut bacteria. It’s also used to describe the supplementation of good gut bacteria.

SB: How can they help you?
AC: Your gut is what really runs the body, so having a healthy gut biome can affect how your body and mind works, how you react to stimuli, how your body heals and its immune system. You want to make sure all the little bacteria are in balance for your body’s needs.

SB: How do we develop bad gut health?
AC: Existing good gut biome can be damaged by many things including: overdoing sweets, alcohol and tobacco, certain medications and some artificial sweeteners.

SB: There are different strains of bacteria in various probiotics. Why is that?
AC: Certain strains have been proven ideal for men while others work best for women. Some target lung health and others focus on bacteria to help with mood.

SB: In what forms can you take probiotics?
AC: Probiotic supplements typically come in capsules, though some come in powders and liquids. They are also naturally occurring in fermented and aged foods such as sauerkraut and certain cheeses and meats.

SB: Should you take them on a certain schedule?
AC: We typically recommend that you take your probiotics with a high fiber meal. For some, this is breakfast—for others, it will be dinner. The reason for this is that the fiber acts as food for the bacteria and can keep it healthy while it reaches the gut. The best results will come from personal experimentation with what timing works for you.

SB: What are some misconceptions about probiotics?
AC: That they aren’t important! Probiotics are a huge factor in total body health due to how interconnected your gut is with the rest of your body. Your immune system has its headquarters in your gut, and especially now, we have to keep it in tip top shape. There is a misconception that there is a one-size-fits-all probiotic. Every body, a physical body, is different! What works for some won’t work for others.

SB: Why have probiotics become more popular in recent years?
AC: Right now, there are a lot of big names talking about them and a lot more science exploring it. The more the science brings to light and defines how bacteria helps the human body, the more people will be asking why they hadn’t paid more attention to their gut biome before.

SB: What should a person know before starting to take probiotics?
AC: A few things: First, there may be an adjustment period for any probiotic supplementation. This means for a couple days you may feel some discomfort, usually gas. This is bad bacteria dying off in your gut and it will typically subside in a few days.

Second, prebiotics could boost the activity of your healthy gut biome. There are fiber- and bacteria-based prebiotic options.

The bacteria-based ones are effective for really getting rid of those overgrown strains that are causing troubles, priming your gut for the good bacteria you’re supplementing with.

Third, you may not see a difference. We’ve had people start a probiotic regimen and say they don’t notice anything different. That is what we call “maintenance.” You’re better able to maintain an existing healthy gut biome. It’s common in people who don’t have any existing issues linked to an imbalanced gut biome.
Finally, you may not find your perfect probiotic for a while! Try different products to find what really works for you.

LOCAL RESIDENTS, ORGANIZATIONS UNITE DURING THE COVID-19 PANDEMIC

As unprecedented shutdowns from the coronavirus left people without work, food, or places for children to go, local governments, schools, and nonprofits stepped up to be sure people could meet their basic needs. Likewise, volunteers began helping neighbors and strangers alike during these unsettling times. People found creative ways to thank those who kept working, to keep businesses open, and to entertain each other— proving that in times of crisis, our greater Lynchburg community unites.

LENDING A HAND TO HEALTH CARE WORKERS

With nationwide shortages of masks and hand sanitizer, Central Virginians decided to take matters into their own, well, hands.

The Junior League of Lynchburg created “Mask-Her-Aid,” a project to sew masks for Centra. Existing sewing groups such as Patches ‘n Pieces Quilt Club and the Seven Hills Quilt Guild also jumped in to help.

Throughout the region, other women formed groups of their own. Emily Harris said friends at Blue Ridge Community Church called area hospitals to see if they would want cloth masks made by volunteers. The answer was a resounding, “Yes!” After receiving an “influx of requests” to donate masks, Centra Health said on Facebook that cotton masks would be used by patients and visitors upon entry in low-risk areas or used for covering coughs and preventing someone from touching their face.

Harris, a hair stylist and makeup artist, was unable to work because of the pandemic. With both a sister and a brother-in-law who are doctors, as well as friends who are nurses, she felt especially compelled to do something. “It makes me feel better to be of service,” she said. “It makes me feel helpful and hopeful.” Harris, who used to make designer bathing suits, had plenty of elastic on hand so she got busy, along with nine others on their sewing team.

In early April, about a week after getting a call from a family that works at Lynchburg General Hospital, nonprofit Vector Space organized an effort to create 3D-printed face shields for nurses in the non-COVID intensive care unit. After delivering 28 face shields to the hospital, Vector Space also started conversations with local anesthesiologists about prototyping ventilator parts and intubation boxes.

“We are so grateful for those that have stepped up to offer help with this project. Individuals and organizations have volunteered time and money, fired up their 3D printers and sewing machines, and sourced all kinds of materials to contribute to the cause of getting personal protective equipment and other needs to our medical community,” said Elise Spontarelli, co-founder of Vector Space.

Price Blair, a professor of physical therapy at the University of Lynchburg, learned that Centra needed glassware and alcohol for making hand sanitizer. Lab instructors Desi Justice and Steve Burris teamed up with mathematics professor Mike Coco to pull the supplies together from the university’s labs.

Randolph College also put some unused personal protective equipment to good use by donating items such as gloves, disposable lab goats, isolation masks and protective masks to Centra Health. “Our healthcare workers are on the frontlines and shouldn’t have to worry about their safety,” said Bradley W. Bateman, Randolph’s president.

Liberty University’s respiratory therapy program, which launched in 2019, loaned two mechanical ventilators to Centra Health for use at Lynchburg General Hospital. Dr. Brian Walsh, the program’s director, and his staff also provided online training to area medical personnel on how to operate ventilators.

Other notable donations to Centra Health include 3,700 masks and 100 hazmat suits from the Southern Baptist Convention of Virginia. The Centra Foundation released funding to purchase six new ventilators and five portable x-ray machines as well as conduct a public health campaign about COVID-19 for the region.

FEEDING THE MASSES

In response to school closures, Lynchburg City Schools immediately mobilized to prepare and bag meals for delivery to children age 18 and younger at school bus stops, beginning March 16. In just two weeks, the schools delivered 24,000 meals. In addition, Lynchburg Parks & Recreation supplied vans for meal delivery in many of the city’s housing complexes and at six community centers for meal pick-up. Other area school systems soon followed suit.

“I was honored to have been able to volunteer and take food out to the students of Lynchburg,” said Karl Loos, representative for the Lynchburg Educators Association. “Our food service colleagues are amazing. Everything was safely and perfectly prepared. Our bus drivers are outstanding ambassadors for LCS, as they spoke to every student and parent and represented us so well. Lynchburg should be proud.”

Park View Community Mission’s Food for Thought program continued to provide weekend food bags—with up to 7,000 pounds of food each weekend—at bus stops on Fridays.

Many area soup kitchens and food banks made sure individuals and families kept eating as well. Lynchburg Daily Bread started serving to-go meals instead of a sit-down meal. “We are the busiest we’ve been in six years,” said Tracey Dixon, executive director. “We have lots of new faces every day.”

The Daily Bread typically feeds 80 to 130 people a day, but were averaging 175 a day by late March. And while fewer restaurants were open to contribute donations, lots of individuals, businesses and churches stepped up. One man dropped off 10 hams, for example. “It’s been amazing,” Dixon said. “This community really is stellar.”

RESTAURANTS CHANGE GAME PLANS

Many customers were making a point of getting takeout from their favorite restaurants to help them stay open, while some restaurants changed their business model more significantly. “I was stressing really bad and my husband said we’ve got to try and think of something different,” said Adi McCauley, co-owner of Magnolia Foods.

So they turned her restaurant into a small grocery store, providing juice, milk, fresh produce, bread, and chips instead of pre-made salads and meals. Waterstone Pizza unveiled a similar idea inside their Jefferson Street restaurant, selling items that might not be found in local stores such as bread and toilet paper.

Mama Crocket’s Cider Donuts food truck began taking orders online, preparing the donuts, and then sliding them through a shoot to protect both their workers and their customers.

Myke Barron, one of the new owners of White Hart Café, has been continuing to provide curbside carryout to his customers, but has found another reason to work during this crisis. “What we’ve latched onto is a community kitchen,” he said.

Partnering with LOJ Ministries, a local nonprofit, and local churches, White Hart is preparing hot meals to be distributed to folks in need. For example, The Ramp Church has a relationship with James Crossing, so White Hart cooks and Ramp members deliver.

“We are building community and relationships with people, even if six feet away,” Barron said. “People are scared and isolated. Isolation is not what we’re built for. …We need to get the ‘why’ that we can all latch on to so we can come out stronger on the other side.”

PUBLIC EMPLOYEES KEEP WHEELS TURNING

Government policymakers pitched in to help businesses and individuals stay afloat. Lynchburg delayed business license tax payments, waived late fees on water, and promised not to cut water off to those who couldn’t pay. The Greater Lynchburg Transit Authority suspended fare collection to protect drivers and help people get to work, grocery stores, and essential services.

VIRTUAL LEARNING

Local schools—both public and private—quickly switched gears to map out online education plans for the rest of the school year. “It’s our intention for students to be better prepared when schools resume,” Dr. Tommy Coleman, LCS Director of Curriculum and Instruction, said in an online message in early April. LCS school administrators also addressed that virtual learning opportunities were created with an understanding that most parents are not teachers.

Local organizations also were fast on their feet to provide ways for residents to stay connected. A few examples are:

More than 1,000 people joined the live Facebook page hosted by the YMCA of Central Virginia to enjoy programs about exercise, crafts, cooking and more. The Lynchburg Regional Business Alliance started hosting Wednesdays@One, a webinar series to support local businesses. The Academy at Home Series, hosted by the Academy Center of the Arts, features live-streamed performances, tutorials and living room concerts from area performers.

CHANGING THE VIEW

All of the extra time at home together helped families unite in creative ways, including artistically. Here, siblings Bobby Vinson and Rebecca Spitzer used painter’s tape to section off the glass on their front door. Then, they painted the shapes different colors, creating a beautiful stained glass effect.

A licensed professional counselor shares some words of wisdom

You thought it was your dream come true—but “working from home” isn’t quite as easy as it sounds. Many challenges are surfacing as employees all over the country try to do their jobs from their kitchen tables.

With Gov. Ralph Northam’s recent announcement about continued closures through June 10 (hopefully earlier), we know lots of you might need a pep talk. Pamela Smith, LPC, CEAP, is a local licensed professional counselor with years of experience in individual and family counseling. Here are a few of her suggestions for the work-from-home crowd:

Follow a schedule—“I think we all work better with a schedule,” says Smith. “Even though we are working from home, try to get up at the same time every morning. Set an alarm.” Then, take a shower, dress as if you are going to the office, put on makeup or jewelry. This will help you get in the right mood, Smith says. Finally, be sure to map out how your day is going to go or create a to-do list.

Set reasonable goals—Stemming from the above, Smith says she hears many people complain that they just can’t seem to finish any of the tasks on their to-do list—and they feel stuck. She says lack of motivation is very common during this time of uncertainty and suggests trying the 5-minute rule. “Break down tasks into little pieces,” she says. “If you want to clean out the garage, maybe start with one shelf. If you want to do more, great.” When possible, use the same approach with your work tasks.

Find and make personal space—This especially applies to couples and/or families that are not used to being together as much. “I think we’ve got to talk to each other about this and figure out where everyone’s space is so that if we need to get away for a few minutes we can,” she says.

Stay hydrated and eat well—“Stress and eating can collide and thus we either overeat, avoid food or forget to eat,” Smith says. We all know we feel better when we are taking care of our bodies. One idea is to use this time to improve your cooking skills or find ways to challenge yourself to eat healthy on a budget.

Use a timer for breaks (preferably dance party breaks)—Breaks are essential for the work day—they clear your mind and reset your body. “I have a friend working from home with family who told me at five minutes to the hour, everyone stops what they are doing and gets up and dances. Just to break the ice and give everyone a good laugh,” Smith says. She suggests finding a new genre of music and to have some fun with your playlist.

Cut yourself (or your employees) some slack—In other words, be flexible. Slower internet speeds, children in the home and other factors will make it a lot more difficult for employees to be productive. “A lot of people struggle with change. This is a scary time,” she explains, adding that we, “need to lower expectations and practice radical self-acceptance, accepting everything about yourself, your current situation and your life without question, blame or pushback. You are doing the best you can in a very difficult situation.”

5 Simple Steps You Can Take To Chill Out

Feeling a little anxious these days? Us too. It seems like no matter how hard you try, it’s very easy to find yourself consumed by the coronavirus and the “what happens next?” scenarios.

Pamela Smith, LPC, CEAP, is a licensed professional counselor with years of experience in individual and family counseling. If you start to feel anxiety creep in—about COVID-19, career changes, or even cabin fever with children—here are 5 actions she suggests that can help you regain some control.

Try square breathing. Imagine a box: breathe in for four counts, hold for four counts, breathe out for four counts, and hold for four counts. “This gets you to do some deep breathing but your head is in the game. You are less likely to let your mind start thinking of those stressful things. Because you have to count,” Smith explains. Her advice is to take is slow and don’t worry about quantity. Even just three or four breaths can help you reset.

Start a gratitude journal. At night before you go to bed, Smith recommends writing down three things that happened during the day that you are grateful for—no matter how small. “When you write, the information goes to a different part of your brain, you process it better than just thinking about it,” she explains. Then after you turn off the light and try to sleep, replay those three things in your mind. If you aren’t a writer, try bullet points or even draw a picture, she says.

Limit time watching the news and surfing social media. There is a big difference between staying informed and staying immersed in the daily news grind. “Don’t leave the news on 24/7 a day and when you get on social media, set a time limit,” Smith says. It’s easy to start clicking on every single opinion article but your mental health can’t handle an overload of negativity.

Practice mindfulness. For those unfamiliar with the term, mindfulness is about “staying in the here and the now,” Smith says. “Right now, we are so worried about the future and what’s going to happen. But we forget what we are doing right now.” Being mindful means you focus on the moment you are in. For example, when anxiety starts to build, focus on three things you see, three things you hear and three things you smell. “This allows us to re-center ourselves,” Smith says. “This is who I am right now. Let me move forward right now.”

Get moving, preferably outside. “I know for me, I was going to the Y and exercising four or five days a week so I’m struggling a bit,” she says. “Moving our body is so critical for not only our physical health but our mental health.” Whether it’s going for a walk or doing some gardening work, you will feel better after getting some fresh air and working up a sweat.

5 Local Trails Worth Checking Out

While “social distancing” continues, you might be searching for some new outdoor activities. Central Virginia is home to so many incredible hiking options—from easy hills to challenging climbs—but we particularly love these 5 local spots.

The Alpine Trail at Lynchburg’s Riverside Park
Take care of your body and your mind with a hike on the Alpine Trail, the first dedicated hiking trail in Lynchburg. The Alpine Trail was built during the 1920s and ’30s when visitors could cross the James River onto “YMCA” island, which is now known as Treasure Island.

This secluded path winds through the steep, wooded hillside of Riverside Park off Rivermont Avenue—offering spectacular views of the James River. Nature lovers will also adore the frequent sightings of woodland birds, including migrating hawks.

Length: 1 mile
Difficulty: Easy to Moderate
Restrictions: Since the slope of the hill drops almost vertically onto the railroad tracks hidden below, this trail is not recommended for small children or individuals with disabilities. Strollers and bicycles are prohibited.

Where to Enter: Look for a marked entrance sign just past the Riverside Park Overlook. An entrance to the other end of the trail is found near the Fink Deck Truss Bridge.

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New London Tech Trails in Bedford County
Perfect for hiking, trail running and mountain biking, the New London Tech Trails—built in 2017—is one of the area’s newer outdoor destinations. Although the trail system was designed as a “power lunch” option for employees in the New London Business and Technology Center park, it is open to the public as well.

With 6.5 miles of multi-use trails on 500+ acres, you have plenty of room to explore with friends, family, or even your furry companion.

Length: 6.5 miles
Difficulty: Easy to Moderate. These are smooth rolling terrain trails with limited trip hazards and clear lines of sight.
Options: There are 5 color-coded trails to choose from—the longest loop is 4.3 miles.
Where to Enter: The New London Business and Technology Center park is located off U.S. 460 at Meade Road.

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The Cole Mountain Loop in Amherst County
Wait—or is it Cold Mountain? Apparently both names are acceptable for this hike in the George Washington National Forest. (But Cole is the “official” one.)

Hikers of all skill levels are welcome on this loop that’s a part of the Appalachian Trail. You can make it a workout… or take it slow and observe nature along the way.

The best part about this hike—the Cole Mountain apex is a nod to The Sound of Music (you know, the part at the very beginning where Julie Andrews is running through the field surrounded by gorgeous mountains).

After making the trip up to the top, Cole Mountain hikers reach a wide-open pasture with panoramic views on all sides. It’s the perfect backdrop for selfies, professional shoots, or even a song from your favorite musical. Once you see the view, you may be moved to do pretty much anything.

Length: About 6 miles round trip
Elevation Gain: 1,500 feet
Difficulty: Moderate
How to Get There: Take Route 60 west out of Amherst. Turn right on Coffeytown Road and then another right on Wiggins Spring Road. (Note: Wiggins Spring Road is a forest service road. The drive can get bumpy.)
Where to Enter: The parking area is at the end of the trail but you enter about .2 miles north, on the blue-blazed Hotel Trail. Follow those blue blazes to stay on track.
Take It a Step Further: Make the hike longer by combining the Cole Mountain loop with the nearby Mount Pleasant hike on the next ridge. Together, they make an 11.3-mile circuit. Be sure to pack a backpack and plan accordingly for this longer journey.

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Sharp Top Trail in Bedford County
With its impressive summit offering a 360-degree view of the region, Sharp Top Trail at Peaks of Otter is a bucket list hike for Central Virginia natives. Park at the Visitor Center to begin your journey.

Length: 1.5 miles
Difficulty: Strenuous
Time: Allow two hours for hiking up and one hour for hiking down. Add an extra half-hour for the spur trail to Buzzard’s Roost, which is a series of large rock formations offering different views of the area.
What to Pack: Water—none is available at the top. Professional camera—to capture amazing photos.

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Mike Donahue Trail in Campbell County
Part of the Liberty Mountain Trail System, this particular trail is one of many you’ll find near the Snowflex Centre. We like it because it’s an easy 1-mile loop without a lot of elevation changes. (So you wouldn’t have to worry about getting stuck carrying a complaining child, for example.)

Length: 1 mile
Difficulty: Easy to Moderate
Where to Enter: The Trailhead is located at the parking lot of the Snowflex Centre.
Take It a Step Further: For those wanting more of a challenge, try out the Lake Trail and Dirty Ridge trails nearby.
Nearby Attractions: Once you’ve finished your hike, take the family over to the LU Monogram and grab some photos as you overlook the city.