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.

Health and wellness podcast recommendations

For those on the go (and let’s face it, that’s everyone these days), it’s hard to find the time to sit down and absorb the latest self-help book. Podcasts are perfect for multi-taskers—you can drive, run, or even clean the house while you learn. Here are a few of our top picks.

10% Happier with Dan Harris
National TV news broadcaster Dan Harris promotes the benefits of meditation—something he turned to after having a panic attack live on air in 2004. Harris welcomes guests who talk about happiness, mindfulness, and how to maintain balance in your life.
Learn more: www.tenpercent.com/podcast

Rethinking Weight Loss
Whether you’re struggling with your weight from a recent gain or have been fighting the battle since childhood, this NPR podcast is for you. It explains the science of weight and how our bodies lose it. Step away from the fads and let this informative podcast put you on a road to body acceptance.
Learn more: www.npr.org/podcasts/510339/weight-loss

Ali on the Run
Ali on the Run is a great tool for runners of all levels—from experts to beginners. Host Ali Feller talks to runners on all ends of the spectrum about what keeps them going day after day. You’ll also learn some applicable life lessons too.
Learn more: www.aliontherunblog.com/tag/podcast/

Get Fit Guy
Host Brock Armstrong is here to help men “rise above your former self.” His goal is to give his fellow men the fitness tools they need while also maintaining a healthy balance between athletic performance and an enjoyable life.
Learn more: www.quickanddirtytips.com/get-fit-guy

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.

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.

Nearby Attractions: Visitors to Riverside Park can also enjoy the Overlook (an area overlooking the James River with historic stone walls), tennis and basketball courts, playground equipment, sprayground (open seasonally), a transportation exhibit featuring a train locomotive and the Fink Deck Truss Bridge.

Length: 1 mile
Difficulty: Easy to Moderate

Take 30
Looking for a quick workout to fit into your very busy schedule? Align Athletics has you covered. The fitness center, located in New London, offers two versions of its core group classes: Align 60 and Align 30. While Align 60 is more intense and requires previous experience, Align 30 is a great option for those who want an intense, effective workout… and also want to get out the door quickly. Find more details at alignathletics.com or on Facebook.

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A Legendary Workout
The YMCA of Central Virginia is offering a new class specifically for people over the age of 50: CrossFit Legends. Don’t let the word “CrossFit” scare you away—this course puts movement and mobility first, CrossFit second. Participants learn how to minimize the side effects of aging, restore their general physical capacity, re-learn movements, and ultimately regain control of their bodies. Learn more at ymcacva.org under the Programs tab.

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Peakland Pilates Transformation
There are new leaders at Peakland Pilates—and Celeste Sedlar and Jenna Chalk are starting off their journey with a bang! The duo has unveiled new classes and has restructured the studio to maximize space for barre, dance and TRX classes. Check out their class schedule at peaklandpilates.com or visit their Facebook page.

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Kratos Said Knock You Out
The Forest-based Kratos Fitness has rolled out a high-intensity, boxing-inspired workout program called KnockOut. Try their Krank KO class and you’ll burn calories and shed fat by utilizing heavy bags, cycling and more. Another option is KnockOut Boxing and Conditioning. The atmosphere alone will get you energized—KnockOut workouts are accompanied by blood pumping music and lighting. Learn more at kratosfitnessstudio.com.

Local couple shows what it takes to prepare for Lynchburg’s popular nonprofit dance-off

By Tobi Walsh | Photos by Lindsay Carico

After 5 p.m. on weekdays in September, the hallway outside of Lynchburg Hillcats President and General Manager Chris Jones’ office is transformed into an impromptu dance studio.

“All right, let’s try it with the kick this time,” Anna Jones, Chris’ wife, tells her husband.

“You just have to kneel down so I can try to get my leg over you.”

“One second,” Chris says as he grabs a spare mascot head and sets it on the floor. “Try it with that first… just in case.”

Chris and Anna Jones (who works at HumanKind) are one of 10 couples that are competing in this year’s Dancing with the Lynchburg Stars event on Nov. 23. It’s the largest annual fundraiser for Big Brothers Big Sisters of Central Virginia.

In its sixth year, the event has seen a variety of community celebrities compete. From the mayor to local CEOs, BBBSCVA director of special events and marketing Dawn Blankinship puts a lot of thought into whom she asks to participate.

“The whole purpose of the event is to bring awareness to what we do and show what kind of impact our mentors have on the children we serve,” Blankinship said.

“It takes so many people from different walks of life to help these children who come from different walks of life themselves.”

When the Joneses were asked to dance in this year’s competition, they weren’t sure what to think.

“We were at a cocktail party and we had a couple drinks in our system,” Chris said jokingly.

But both agreed they couldn’t say no to such a good cause—even though they don’t have any dance experience.

Blankinship says she tries to have a good mix of experienced and novice dancers. This year, there will be three trophies: the Peoples’ Choice for the couple who wins the most public votes and two Judge’s Choice awards. One for the best couple with a professional partner and another for couples with no dance experience. Blankinship said this helps keep it fair.

“I had one woman compete a few years back who had practiced with the Houston Ballet,” she explained.

Blankinship also puts a lot of thought into the coaches she pairs with each couple. She hosts a meet-and-greet in July to get them acquainted.

“Some couples are ready to start practicing right then and there,” Blankinship said. “Others just wait until September. It really depends on how competitive our couples get. That’s what determines how often they are practicing leading up to the big night. Most practice at least once a week and then begin to step it up the week before.”

The Joneses were paired with last year’s winner, Meredith Wormser, a competitive dancer. Since this year’s theme is “New York, New York,” they decided to pay homage to Chris’ baseball roots by dancing to the New York Yankees’ theme song, “Here Come the Yankees,” and a quick disco number.

On their first night of practice, the three decided to focus on the movement without the music. And for two people without dance experience, the routine is ambitious. There are a lot of kicks, twirls, and a lift or two. But Wormser is convinced they can do it, especially after Anna keeps nailing the kicks and pivots thanks to her cheerleading background.

“I am a little overwhelmed though,” Chris said. “We’re only 10 seconds into the routine and we’re practicing without the music. Besides, we’re both working through previous injuries so I’m not sure how it’s going to work. … I just want to get through it and raise a lot of money [for Big Brothers
Big Sisters].”

A few weeks later though, their confidence has grown and their routine has improved, especially the timing, which can be one of toughest things for beginner dancers to master.

“You can dance all day long to a song, but if you aren’t keeping up with the rhythm, you’re going to lose your place and you’re going to start missing moves,” Wormser said.

She chalks up the improvement up to extra home practices.

“We practice for maybe an hour a week,” she said. “But then they go home and work through things. When they don’t understand it, they come to practice ready with questions.”

Chris has also been practicing solo. Anna said he’s admitted to shutting his office door from time to time to sneak in a few moves.

“We’re really having a lot of fun with it,” Anna said. “I don’t know why but I thought there would be more tension. I was afraid we’d get impatient with one another.”

By week three, they have another set of critics to impress besides Wormser—their kids, who stopped in to watch their practice session.

“I think they loved it and were really proud of us,” Anna said.

“Yeah, they kept telling us that we looked so happy,” Chris added. “To be honest, I was more nervous about performing in front of the kids more than anyone else. I mean, we have a teenager and they don’t hold back.”

Wormser said that’s another area where she’s seen improvement—their stage presence.

“On the first night, they were so serious and not looking at one another,” she said. “Now they’re adding in little facial expressions, looking at each other,
and at the audience. It’s helped their routine tremendously.”

“You’re taking people who have never danced before and making them dancers—good ones,” she added.

“It’s an accomplishment to move like that and still be smiling at the end of it.”

By the beginning of October, Chris is still smiling but just barely, after rupturing his bicep tendon.

“The doctor is pretty convinced I did it the first night of practice,” Chris said. “But rather than just wait it out, I’m going to go ahead and do the surgery to fix it now.”

Despite the major setback, Chris and Anna decided to not pull out of the performance.

“The doctor doesn’t think it will hinder anything,” Chris said. “And the show must go on.”

Anna and Chris have chosen, through all of the ups and downs of their dance journey, not to worry too much about themselves—from what they look like
to how high they kick their legs.

Their focus is to help a local nonprofit continue thriving.

“Big Brothers Big Sisters is such a great organization,” Anna said. “It’s an outlet where kids in our community get the support they need. It’s an important cause.”

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Cheer Them On!
November 23, 2019
7-11pm
Academy Center of the Arts Warehouse Theatre
www.bigcva.org

Local kidney donation sparks four others

Needed: Type O kidney!” The sign in the rear window of a Ford Escape was clearly a cry for help—but would anyone really be willing to donate a kidney?

These were thoughts going through Forest resident Trina Layne’s mind two years ago as she desperately searched for a donor. Lynchburg station WSET did a story
on her quest to help spread the word.

Trina had been on a kidney transplant list since 2014 and had been on dialysis for two years. Now 51, she had known since her early 20s that she had polycystic kidney disease, a hereditary condition that can render the kidneys useless.

Meanwhile Charlene Morrell had a series of pointed events happening in her life. Charlene, a manager at Genworth, was talking with a new employee, Maysa Hamad, who told her that her cousin needed a kidney.

A regular blood donor, Charlene checked her blood type and started looking into living kidney donation.

A few months later her two nieces were spending the night with her and the 6-year-old told her that the liver is the only organ that stays awake. While Charlene told her many organs are always at work, she took the opportunity to tell them everyone has two kidneys.

Her 8-year-old-niece immediately replied, “Then you can give one to somebody else.” Out of the mouth of a babe came an idea that had been percolating in Charlene’s mind.

Two days later, she was scrolling through Facebook and saw Trina’s story on WSET. “It was just such a God thing,” Charlene said. “It was so clearly orchestrated by Him.”

Charlene spoke to her husband Andre, who fully supported her decision to become a donor. She contacted VCU Medical Center, where Trina was a patient, and underwent six months of psychological and medical tests to see if she could become a donor.

Charlene, now 44, passed the non-smoker and physically fit tests with no problem. A natural athlete who runs the 10-miler, Charlene was not concerned about her physical recovery, but she was still not sure she could donate to Trina. Even with the same type O blood, there were other markers that had to match up.

Trina knew someone had come forward to offer her a kidney, but she had no idea who her potential donor was. About two months after Trina’s testing, Charlene and Trina independently attended a session at VCU about living kidney donation. Charlene introduced herself to Trina, and while at the session, word came to Charlene that she was a match. She says they wept together.

The surgery occurred Feb. 5, 2018. “I was not nervous at all,” Trina said. “It was God’s plan for it to happen.”

Charlene’s kidney was removed arthroscopically. Two days later she left the hospital and within a week, the pain was gone, and she was back to work. Within three weeks she was working out again. “It was the best thing I’ve ever done,” Charlene said.

Trina’s recovery took a bit longer because she required a nine-inch incision. She was out of work for two and a half months. For her, it was a small price to pay.

She had been doing dialysis at home four days a week for two years, which required a four-hour procedure to clean her blood. She could not move for three hours and sitting was hard, as was sticking herself with two needles. During those years, she still managed to work full time at J. Crew.

The two have become friends and keep in touch regularly. “I don’t even know if I can put into words the amount of gratitude I feel,” Trina said.

Charlene knows what a life-changing event it was for Trina. “Every time she pees, she thinks of me,” she said with a laugh.

Charlene also served as a role model for others. One of her employees, Jennifer Smith, followed Charlene’s journey and learned about living organ donation. Even more profound was visiting Charlene at VCU the day after her surgery. She arrived just in time to see Charlene walk into Trina’s room for the first time post-surgery. “It was just so touching to see this,” Jennifer said.

She saw how quickly Charlene recovered and had just had a friend in New York be a donor as well. Jennifer decided to become a donor, too. “I couldn’t ignore this voice in my head: maybe this is something you should do.”

On March 19, 2018, soon after Charlene’s donation to Trina, Jennifer called VCU and started the process. She was scheduled for surgery at the end of August, but at the last minute her first match was not able to undergo the procedure.

A couple of days later she was able to give her kidney to a 28-year-old named Andrew, who was beyond desperate. “He’s so young, and he has so much life ahead of him,” Jennifer said. “He was knocking at death’s door.”

The two were such a good match that Andrew is taking reduced anti-rejection medication, and Jennifer hopes that means his new kidney will last longer than the 15 to 20 years most transplants are viable.

Even more amazing was the series of donations that Jennifer triggered. Known as a bridge chain donation, Andrew’s wife donated a kidney to a 65-year-old man, whose daughter, in turn, donated one of her kidneys to another person several months later. (Another unexpected benefit occurred when Jennifer took a work-related trip to India five weeks after her surgery. Her surgeon happened to be in India for a sister-in-law’s wedding, and invited Jennifer to attend.)

Now 43, Jennifer is a big proponent of living kidney donation. If you don’t have kidney disease in your family and are healthy, you should consider being a donor, she says. “All things considered, it was no big deal,” she said of the surgery and quick recovery.

The story comes full circle back to Maysa Hamad, Charlene’s co-worker whose cousin Jim needed a kidney. Crysti Shirley, yet another friend of Charlene’s who used to work at Genworth, decided to donate to Jim.

She started the process the same day Jennifer did, and ended up being a great match for Jim, who lives in Fairfax. Their surgery was done at Johns Hopkins on July 29, 2018.

While Crysti now works at Standard Insurance in Altavista, she keeps in touch with her friends from Genworth. “We built a lot of friendships at Genworth that will last a lifetime,” she said.

They also sparked a lot of giving. Charlene’s initial gift inspired kidney transplants for four additional people. She is a vocal advocate of not only living donation, but also encourages everyone to be an organ donor in the event of premature death. It’s as simple as checking a box on your driver’s license. If you don’t have a driver’s license, you can still register in person at your local DMV or online at organdonor.gov or donatelife.net.

A faithful member of Blue Ridge Community Church in New London, Charlene said she was never scared by the thought of surgery. “I knew God was asking me to do this,” she said.

All three donors in this story agree. They recently got together with their recipients to celebrate. “It’s a great thing to change someone’s life,” Crysti said.

Let it be known that I am not a dancer. I have little to no rhythm and am pretty uncoordinated. I struggle to avoid bumping into coffee tables and bruising my legs on a daily basis. So, when my friend invited me to attend a dance workout class with her, I was nervous to say the least. After my first “Dance2Fit” class, though, I was dripping with sweat, had burned more than 500 calories, and was instantly hooked.

The title of the class says it all—it’s about dancing your way to fitness. Dance is the ultimate full-body workout, and people of all ages and abilities are lining up to be a part of the new craze. The Vibe Studio of Lynchburg, located on Timberlake Road, and Dancing With Theo, on Main Street in downtown Lynchburg, recently opened at the beginning of this year and both are thriving.
The Vibe’s classes feature hip hop music and are 60 minutes long, but the time flies by thanks to owner and dance instructor Stephanie Manning’s incredible energy. She works hard each and every class to pump up the group, make everyone feel comfortable, and provide a fun and unique atmosphere for all. “Watching people come in here and gain confidence in themselves each and every time is my favorite thing to see,” Manning says. “There are many people who started out dancing in the back of my class, but now they rush to get here for a spot right up front. It’s amazing watching people lose weight and feel better in their own bodies.”

Manning opened her studio after being inspired by her own weight loss journey of losing 60 pounds.

“I’ve always been super self-conscious about my body and the way I looked until now,” she says. “I first fell in love with Zumba, then started teaching hip hop cardio, and eventually got certified for Dance2Fit. I’ve always dreamed of having my own space, so one day I just decided to pursue opening a studio, and here I am living my dream.”

Her ultimate desires are to share dance fitness with as many people as possible, empower others and help them reach their goals, while also building a community.

“A lot of people who come to my classes want to lose weight but don’t like going to a gym,” Manning says. “Dance is a really fun alternative to that. You don’t have to think about a workout since I tell you what to do each step of the way, there is no monthly membership you have to commit to, and you don’t need to have any sort of prior experience or training to be able to do it.”

There are some days where I may be extremely tired or stressed out from work, and heading to a dance class feels like the last thing I want to do. But once I step foot through those doors, Manning’s energy exudes, and I can’t help but get excited and ready to tackle the workout.

“There has not been a single day that I have not wanted to come here,” she says. “Even if I’m having a bad day, coming in here and being around all these people is just always a really good time.”
Manning hopes to soon move her studio into a bigger place so she won’t have to limit class sizes or have a wait list.

As for Theo Coates, of Dancing With Theo, owning a dance company or studio has always been his dream. He feels that his purpose in life is to give everyone the opportunity to enjoy the art of dance and help people become their best selves.

“Through dance, people are able to push themselves to their limits and beyond,” he says. “In most cases, they end up creating a catalyst for opportunities to improve in other areas of life.”
Coates started out as a group fitness instructor at the YMCA, where he ended up gaining a following complete with merchandise, DVDs and digital streaming. The business name, Dancing With Theo, actually began as a Facebook group in 2013 and grew into a brand by 2018.

“A t-shirt turned into a flash mob, which turned into a DVD, which turned into a hoodie, that became a studio,” Coates says. “With support from my business partner Nour Elkhamra, as well as Lashonda Delivuk, Josh Delivuk, Jawansa Hall, Robert Williams, my entire groove squad, and my family and friends, we have created something that is growing into greatness.”

Coates emphasizes that with his classes, you’re getting more than just a workout—it’s an experience.

“In each class, whether dancercise or choreography, you are getting some form of training,” he says. “I’m teaching you rhythm, creating and following patterns, placement, moving from the core, some terminology, and dance moves you can use outside of the class. Yes, you will burn calories. Yes, you will build muscle. However, you also learn how to be a better dancer.”
As Dancing With Theo continues to grow, groups will be performing for upcoming shows and events including Get Downtown, Central Virginia Fashion Week, The Black Theater Festival in Washington, D.C., and many others.

“Ultimately, I love dancing,” Coates says. “So, the fact that I get to do it almost every day and I get paid for it is amazing by itself. However, I love the look on people’s faces when they take class. I love the fact that I am able to touch so many lives while doing something I love to do.

I love the people that are there with me.”