THINKING OUTSIDE THE (MEDICATION) BOX

This spring, just ask around (or simply pause to listen for the din of coughing, sniffling and sneezing), and you’ll discover that environmental allergies seem to be a common nemesis—especially in deciduous tree–dominated central Virginia. By taking a walk down any typical drugstore aisle, you can see just how prevalent the issue is by the number of “allergy relief” medications that stock the shelves. There are pink pills and green ones, nose sprays and eye drops. Look more closely at those labels, however, and you’ll see the unnerving plethora of potential side effects that result from continued use.

What if there was a more natural way to calm—or even eliminate—those bothersome allergy symptoms?

Nature’s vaccine

“I like to tell people that homeopathy* is a similar concept to that of vaccination,” explains Steffi Wells, a manager at Health Nut Nutrition in Wyndhurst. “Homeopathic supplements introduce your body to specific allergy triggers in order to gradually build up your immunity to those allergens.”

Wells recommends that those who suffer from seasonal allergies get a jump on natural treatments before symptoms begin. “It’s most effective to begin taking homeopathic supplements ahead of the season, starting with a higher dose and reducing the dose as the seasons continues,” she says. “Everyone responds differently, but many of our customers report a reduction in symptom severity—and some even eliminate symptoms altogether.”

So, how do you know which supplement is right for you? Many people have had testing done and know the specific culprits responsible for their sneezing and coughing. If this is you, you’ll be able to choose the perfect single-ingredient tincture from the shelf. And it’s perfectly fine to combine multiple supplements to create an individualized immune-boosting cocktail. “For people who don’t know what their specific trigger is,” says Wells, “the ideal is to take a supplement that has a combination of the most common allergens.” Again, as the body adjusts over time, the dose gradually decreases, with some people able to stop dosing by season’s end.

In addition to the vaccine approach, Wells recommends that allergy sufferers try a natural alternative to prevalent over-the-counter antihistamines: Nettle and Quercetin (both histamine regulators). “This supplement, that combines both, is ideal for immediate relief from sneezing and coughing,” she says. “And it works very well in conjunction with lower-dose homeopathy later in the allergy season.”

Moreover, this approach eliminates the grogginess and dryness often associated with antihistamine use. Although Nettle and Quercetin can be taken daily or as needed, there isn’t the same tolerance buildup like with antihistamines, which can require higher and higher doses for the same level of effectiveness.

Sweet relief

According to Wells, the most precise natural tactic to defend against spring allergies is to savor a few spoonsful of gooey golden goodness every day. “We sell a ton of locally sourced honey,” she says. “The bees have been spreading pollen specific to our region and to this particular year, so they’ve done all the work in identifying exactly the right ingredient.”

Much like the homeopathic supplements, ingesting the honey daily helps your body build resistance. Wells adds, “Taking just a tablespoon in the morning, one midday, and one in the evening can significantly impact allergy symptoms.” Health Nut Nutrition customers report that this sweet treatment is extremely effective—some families purchase a gallon of honey at a time. Bonus: Honey supplies antimicrobial qualities as well, delivering year-round benefits such as potential cold and flu prevention and faster recovery.

Turning to natural remedies isn’t new. In fact, many of the homeopathic ingredients have been used for millennia. And although their initial uses clearly predated laboratory studies, today’s science is demonstrating the hows and whys of these traditional treatments. So, if you’re one of those people who can sense the season’s transition not by the longer days but the number of sneezes, maybe it’s time to consider an alternative to those little pink pills.

*These statements have not been evaluated by the Food and Drug Administration.

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To learn more about natural remedies for allergies or discover the many benefits of natural holistic health, visit the Health Nut Nutrition website at healthnutnutrition.com. Or check out their store located at 1701 Enterprise Drive, and take a tour of all their organic groceries, supplements, and beauty products.

LIVESTRONG at the YMCA transforms the lives of local cancer survivors

There was nothing abnormal when Tina Barcellona got ready for bed one night during the spring of 2018.

The Concord resident had finished a long, profitable day. She even played several games of pickleball that afternoon with friends, one of her favorite pastimes.

The then–59-year-old tucked the covers over her body and took a deep breath, but something didn’t feel quite right. “I don’t even know what prompted me to feel my breast, but I did,” she said.

There was no pain, but it felt strange and unfamiliar—a small thickening that was definitely not normal. “I never presumed anything,” she said. “I just figured it was what it was.”

Several days later, Barcellona scheduled a mammogram appointment through her gynecologist’s office. Nothing problematic had appeared on her previous mammogram, so she wasn’t too concerned when she arrived. But that technician decided to make her an appointment at Virginia Baptist Hospital for a more advanced mammogram.

After a mammogram and a biopsy there, the phone rang a few days later. The doctor on the other line explained that her lump, an estrogen-fed tumor, was cancer.

“I cried that first day when they told me … and maybe a few times after that,” Barcellona said. “But that was it.”

Because Barcellona, like many others with cancer, was focused on moving forward. In the weeks and months that followed, she underwent chemotherapy to reduce the size of her tumor, then surgery to remove the growth. Barcellona, now 60 years old, has endured 36 radiation treatments since the operation. These physically taxing medical procedures can result in fatigue, hair loss, loss of appetite, and even nausea and vomiting.

Barcellona adjusted her schedule around her appointments, determined to defeat the sickness that burdens thousands in America. She fought to maintain a normal life. “I wasn’t going to let this cancer beat me,” she said. “I realized that this was the road I will have to take.”

Several months passed before Barcellona discovered LIVESTRONG at the YMCA, a no-cost, 12-week health and wellness class for cancer survivors that’s hosted through the YMCA.

Curious, Tina enrolled, but she didn’t realize the tremendous impact the program would carry.

“I got right into the program, and I haven’t regretted it at all,” Barcellona said. “It was just a blessing.”

LIVESTRONG at the YMCA launched in 2007 as a partnership between the LIVESTRONG Foundation and the YMCA to promote and educate the importance of physical activity following a cancer diagnosis. It is now a nationwide program and began in Central Virginia in 2018.

According to livestrong.org, a top concern among cancer survivors is a difficulty of returning to physical activity after treatment. The LIVESTRONG Foundation and the YMCA teamed up to satisfy that need.

“This is a program that can touch everyone one way or another,” said Randi Abell, the director of Central Virginia’s program.

“One of our goals is to introduce participants to as many facets of the YMCA and fitness as possible. Because the goal is for them to continue this healthy lifestyle.”

Although the program comes at no cost, the YMCA uses grant funding and donor supported financial assistance to continue and support it. It costs the YMCA roughly $725 per participant.

Abell’s goal is to serve 54 cancer survivors annually, which totals nearly $40,000 in collected funds each year. Since the YMCA of Central Virginia launched its initiative in 2018, the LIVESTRONG at the YMCA program has helped 60 survivors, including Barcellona.

“We’ve got some people in the community who believe in this,” Abell said, who also is an instructor and coach for the program. “For us, it’s hard to find someone who hasn’t been affected, directly or indirectly, by cancer.”

Participants utilize multiple aspects of the YMCA during their biweekly classes, including Zumba, yoga, cycling, weights, and even pool exercise classes. The program holds a 1-6 ratio between coaches and participants.

Instructors monitor and evaluate participants’ strength, cardiovascular conditioning, balance, and flexibility. Evaluations also assess quality of life before and after participation.

Arthur Brown, who is battling stage four prostate cancer, said the improvements were noticeable in his body after enrolling in the program.

“It seems kind of crazy that I can put my pants on in the morning without holding on to anything for support,” the 76-year-old, who recently graduated from the program, said. “It was a great experience. I pushed myself to do a lot more than what I had been doing before, and I think it really payed off.”

Three months ago, Brown could barely walk down his driveway without taking breaks. Now, he can nearly climb the Monument Terrace steps in Downtown Lynchburg all the way to the top without assistance, a goal he is determined to reach.

“I haven’t been able to walk all the way to the top of Monument Terrace yet without stopping, but I’m getting close,” he said.

Since the program’s inception, LIVESTRONG at the YMCA has served over 70,000 survivors in more than 800 communities nationwide. Although breast cancer is the biggest demographic among participants, the program is open to all survivors ages 18 or older, regardless of diagnosis.

“The cancer center is designed to treat or cure your cancer,” Abell said. “Survivorship is so much more than that. People want to get out of the clinic. They don’t want to be in a hospital setting anymore. They want to move on with their lives after their treatment is over.”

But the program is more than just physical activity; instructors equip participants with correct exercise techniques.

“Most people don’t know how to do exercise properly, so that’s why they avoid it,” Abell said. “We want to provide them with the knowledge, the tools, the resources, but also the competence to feel comfortable going into a wellness center later [after they complete the program].”

During the 12-week program, survivors receive free YMCA memberships, a tremendous benefit that also extends to their immediate family. And even after graduation, program alumni receive discounted YMCA memberships for a full year.

Lynchburg’s program graduated 17 survivors on Thursday, Dec. 5 at the Express YMCA location. Each participant received an award for their perseverance and growth.

Vera Parks, a breast cancer survivor, was in this group.

The 51-year-old fighter saw a drastic change in her life following her participation, which she credits to the exercise as well as the comradery she shared with fellow cancer fighters.

“It brought forth so much healing to be able to be in the midst of people who care,” she said. “They always made everything fun.”

As a coach, Beth Zeisig loves seeing participants truly enjoy their classes. “To bring joy to someone else—and to hear it in their words—really strikes a chord with me. It’s a ministry to me. …I truly believe God put me on the earth to help people,” she said.

Moving forward, and as Barcellona continues recovering from her cancer, she wants the LIVESTRONG at the YMCA program to continue to thrive.

“I just hope that more people can find out about the program… but also to support the program as well,” Barcellona added.

“They just made people stronger… even if people were really hurting on the inside.”

Parks agrees, saying LIVESTRONG at the YMCA truly improved her strength, both physically and mentally, so she can make the most of the rest of her life.

“They showed us that we could do some things that we thought we couldn’t do,” Parks added. “It made us feel powerful.”

For more information about LIVESTRONG at the YMCA, visit ymcacva.org, call the corporate office at (434) 771-7621 or visit any of the YMCA of Central Virginia Family Centers.

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By Logan Smith

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Consider the Application

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

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

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

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

Ability Level and Room for Growth

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

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

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

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

Know the Lingo

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

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

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

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

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

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

Buy from a Reputable Local Bike Shop

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

SB: What type of results did you see?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Let’s begin!

Hamstring Release

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

Hamstring Stretch

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

Hip Release

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

Spine Release

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

Glute/Hamstring Strengthener

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

Supine Twist

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

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Good Posture vs. Bad Posture

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

A Comprehensive Guide to Cannabidiol

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

What is CBD?

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

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

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

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

What are the benefits of taking CBD?

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

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

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

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

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

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

What are the risks of taking CBD?

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

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

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

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

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

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

What form of CBD is right for me?

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

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

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

The Bottom Line

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

Mark Your Calendar for These Regional Races

November 28
Turkey Trot for HumanKind
5K Run & Walk
E.C. Glass High School,
Lynchburg
8 a.m.

December 7
Reindeer Run 2 Miler
Hydaway Outdoor Recreation Center
936 Camp Hydaway Road, Lynchburg
9 a.m.

February 1
Arctic 5K
Hydaway Outdoor Recreation Center
936 Camp Hydaway Road, Lynchburg
9 a.m.

March 7
King of the Mountain (1-mile hike)
Liberty Mountain Snowflex Centre
4000 Candlers Mountain Road, Lynchburg
11:30 a.m.

April 25
Run 4 Their Lives
Liberty University Indoor Track, Liberty Mountain Drive
Time: TBA
Benefits Freedom 4/24

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For more information about each of these races,
visit the Lynchburg Road Runners page on the
Run Sign Up website: runsignup.com/Club/Races/493.