I started taking dance classes when I was 4 years old. With toes that slightly turned in and front teeth that slightly stuck out, it was clear I was made for the stage.

After I wowed the crowds with my end-of-the-year performance of “You’re Never Fully Dressed Without a Smile” in 1990, I decided dance was going to be my “thing.” I took regular classes through elementary school, slowly worked on turning out those feet, and then made the competition team the summer before the 6th grade. That’s when dance became more than just a “thing” I did once a week… it became a lifestyle. I couldn’t get enough of it.

Through middle and high school, I spent at least four days a week taking classes or practicing routines, including all day on Saturdays. My weekends every spring were spent at competitions across the state—all thanks to my mother (bless her sweet, patient soul). I was in the best shape of my life—and I also never fully realized… I was exercising.

There’s certainly a preconceived notion that exercise must be laborious—you sort of have to hate it a little bit, right? Because if you don’t… are you REALLY pushing yourself? But as we highlight throughout the pages of Be Well Lynchburg, fitness doesn’t have to mean fun-less.

In our Explore department, we are taking a look at all of the ways you can get some physical activity at local slopes—Liberty Mountain Snowflex Center and Wintergreen Resort—during the summer and fall. Also, there are several big misconceptions about personal trainers, including that they are tough. A once-jaded exerciser is now a believer in the power of a PT—read her story starting on page 23. I’m also personally psyched that dance workout studios are popping up around town. In our feature “Camouflaged Cardio,” hear about how people in Lynchburg are movin’ and groovin’ to stay fit.

Clearly, my competition dance career didn’t get me to Juilliard. And while I may not be able to do a split these days, I’m still a sucker for a good dance party, especially with all of my kids. (My pre-teen stepdaughters keep me up-to-date on the latest hip hop moves, by the way.)

So here’s to breaking a sweat with the ones you love—even if it’s in your living room on a Friday night—and making exercise fun again.

Be Well Everyone,

Shelley Basinger

Made for Lifters

Open since June 1, Legendary Strength Gym on Lakeside Drive is already seeing a growing membership. The facility brands itself as the “first and only premiere powerlifting gym in Lynchburg”—and after a quick scroll through their website and social media, you see why. This gym provides access to competition-grade powerlifting equipment and strongman workouts—the best perk, though, is that you will train alongside like-minded lifters to keep you motivated.

Learn more at legendarystrengthgym.com.

YMCA Express Expansion

The YMCA’s “Express” location on Old Forest Road is getting a makeover. The new additions include more parking, additional changing spaces (some with showers), new rooms and studios, and a Child Watch Center. Since opening in early 2011, the Y Express had only been open to those 18 and up and offered no child care. The initial expansion is expected to be completed in July.

Learn more at www.ymcacva.org.

Wanna Dance with Somebody?

You know that sweat you work up when dancing around the living room with your kids? Or the burn you feel the next day after breaking it down at a wedding? Dance isn’t just good for the spirit—it can burn major calories. Two dance-centered workout studios have opened in Central Virginia this year—Dancing With Theo on Main Street and The Vibe Studio of Lynchburg on Timberlake Road.

Learn more about this fun workout trend and these two studios on pages 36.

Take It Outside

The “world’s best little town” is now putting itself on the map for a different reason—a state-of-the-art outdoor gym that’s the first of its kind in Virginia. The National Fitness Campaign “Fitness Court®”, located in Bedford’s Liberty Lake Park, is a bodyweight circuit training facility for people of all ages. Users can also track their training progress, learn new routines and compete in challenges with the free Fitness Court App.

Visit the outdoor gym at Liberty Lake Park, 939 Burks Hill Road, Bedford.

Back and Better Than Ever

Snap Fitness opened on Boonsboro Road 10 years ago and was recently purchased by Billy and Lisa Mays. In May, they celebrated that milestone and the remodeling of the gym with a grand re-opening ceremony. Snap Fitness offers a little bit of everything—circuit training and cardio equipment, free weights, yoga, personal training, and virtual training. It’s open 365 days a year, 24/7.

Learn more at snapfitness.com/us/gyms/lynchburg-va/.

Introduced by the world’s first human inhabitants and later adopted by Paleo diet enthusiasts is the savory, and sometimes sweet, bone broth concoction. The stock doles out a myriad of health benefits including a strengthened immune system, improved joint health and even beauty enhancements like tighter skin elasticity. But what exactly is bone broth and how can we incorporate it into our daily diet?

Angie Chapman, sales associate at health food store Nature’s Outlet in Forest, gave us the scoop on this prehistoric soup. Chapman explains that bone broth is the result of simmering the bones of chicken, beef, pork, veal, fish and other animal proteins over the course of two days. During the heating process, minerals, collagen and co-factors like glucosamine and chondroitin sulfate are extracted from the marrow, thus creating a super broth known to heal almost any ailment. “The minerals found within the broth act as electrolytes and replenish our body with calcium, phosphorus, [collagen] and more,” says Chapman. “There is a variety of valuable amino acids present as well. [Bone broth] is great for physical recovery as it replenishes minerals lost during exercise and the collagen is healing to joints.”

The leader of the bone broth revolution, Dr. Kellyann Petrucci, explains that the variety of bones used in the broth has a significant impact on its nutritional makeup. She recommends knuckles, joints, feet and marrow bones for beef, a full carcass for chicken and turkey, and oxtails, shanks and short ribs for added flavor. Bones can be easily mixed to cater to your preferred flavor and consistency as well.

Its versatility in the culinary scene also makes bone broth an easy addition to any meal. The broth can be made at home, bought fresh in store or prepackaged in flavored powders like vanilla and chocolate. “Most people toss the pre-made protein powder in a morning smoothie, but there are many ways to use it,” says Chapman. She further explains that broth can be incorporated into a variety of baked goods, dips, hot chocolate, coffee and even as a supplement to main dishes to give your meal an extra boost.

For those who like to keep things simple, Chapman recommends eating the broth straight for a high-protein, low-carb and low-calorie snack. Frequent Nature’s Outlet shoppers enhance the broth with vegetables, turmeric, ginger and other spices. “We carry these items for the convenience of others to get these essential nutrients in their busy days and to be their best selves,” says Chapman.

Skiing is just the tip of the iceberg. This Nelson County resort offers outdoor fun all year-round!

If you are looking for a new place to make memories this summer and fall, don’t let Wintergreen Resort’s seasonal-sounding name keep you away. Warm weather fitness opportunities for all ages and skill levels abound at this unique destination that’s located just an hour drive from the Hill City. “It feels like a world away,” explains Betsy Dunkerton, the resort’s director of marketing.

“But it’s very close.”

Still seeing snow? We asked Dunkerton and Zach Marlowe, Wintergreen’s director of ski operations, to give us the lowdown on the fun that’s happening there… in higher temperatures.

Hiking Wintergreen visitors can access 30 miles of hiking trails for hikers of all abilities—some are gentle strolls through the woods and others are more strenuous, leading to spectacular views of the Blue Ridge Mountains. A few of the “favorites” include The Plunge, Shamokin Falls and Paul’s Water Creek. You can also hike with a naturalist and learn more about the trees and wildlife in the Wintergreen area. Those hikes are available on Wednesdays and Saturdays.

Tennis

Wintergreen has two tennis facilities—Devils Knob on the mountain and Stoney Creek in Rockfish Valley—for a total of 19 clay courts outside open spring through fall and three indoor deco-turf courts open all year. According to Marlowe, many players prefer clay courts since they are easier on your joints. Another perk—the mountain breeze. “The beautiful thing about us is the weather at Wintergreen is so much nicer and cooler during the summertime… it’s much more inviting to play tennis up here,” he says.

Wintergreen also has been turning heads with its Tennis Academy, which is ranked as a top 10 resort tennis program in the world. There are clinics for adults and children as well as private lessons—the resort also hosts tournaments.

Discovery Ridge Adventure Center

Family fun awaits you here with so many activities to keep everyone busy, including ziplining, a bungee trampoline, tubing, archery, a climbing tower and mini golf. Brand new updates completed this year include gem mining and an indoor Ninja Warrior Course. “Every month we will change the course. So you can return and have a new experience each time,” says Marlowe.

Golf

Two golf courses on the mountain and in the valley are adjacent to the Devils Knob and Stoney Creek tennis courts and provide 45 holes of play in addition to a driving range. “The valley is the more forgiving course. The mountain course is more challenging… but the views are stunning,” says Marlowe. “Golf is a great way to connect with friends and take that two or three hours to be with each other and have fun.”

With their Golf Academy, Wintergreen provides schools, clinics and lessons for adults and children. “They tailor a lot of their lessons to what you need. The goal is to get you ready to play better golf and, ultimately, enjoy it more,” says Dunkerton.

Lake Monocan

A nearby outing at the 20-acre Lake Monocan gives you a chance to swim, fly-fish, kayak, canoe, play volleyball or—simply plop down and have a picnic. You can also get some steps in by taking a walk on the two-mile path around the lake. Lake Monocan is staffed daily with a lifeguard Memorial Day through Labor Day, weather permitting.

Learn more about these activities at Wintergreen Resort, and others, by visiting www.wintergreenresort.com.

A local father of four shares his journey
of losing more than
200 pounds

Name: David Soward
Age: 50
Be Well Lynchburg Editor Shelley Basinger: Has maintaining a healthy weight always been a struggle for you?

David Soward: I’ve been kind of overweight my whole life. Growing up, I played football so I had some exercise. But as I got older, had kids, then ended up in a sit-down job at age 34, things started to get bad. I started to gain weight so fast—I felt like there was nothing I could do to stop it.

SB: When was your “wake up” moment?

DS: Well, one day I literally woke up and didn’t feel right. I went to the doctor and I was in AFib. (Editor’s note: AFib is short for atrial fibrillation, an irregular heartbeat that can lead to blood clots, stroke, heart failure or other complications.) At the time, I was 41 years old and weighed 520 pounds. The doctor had a very frank conversation with me: “The track you are on right now, you aren’t going to live long. AFib is just the start. Even if you had a heart attack right now, we couldn’t even put you on the table to fix you.” That scared me, because at the time I had four young children.

SB: Did you jump into a diet and exercise routine right then?

DS: I started to lose weight on my own, going back and forth on starvation diets. I was about 460 pounds two years later. But I felt terrible—I could barely walk. My wife noticed that Jerry Falwell, Jr. and some other staff members at Liberty University had lost a bunch of weight. I know Jerry so I asked him what he had done. He told me, “I met Ben Crosswhite (owner of Crosswhite Fitness) and everything changed.” My wife said, “You better email that man (Ben) right now!” So I emailed Ben and told him I didn’t know what to do about my weight. He invited me into his gym to talk to one of their trainers, which ended up being Lauren Wooldridge (now Lauren Morris)..

SB: What was her approach?

DS: When I met Lauren, she didn’t judge me and from that day forward in 2013, my life was transformed. First, she changed my diet—I cut out dairy, grain and ate only whole foods. I was as sick as a dog as I detoxed. All I can say is that if it means your life to you, you do it. I had faith in what she was telling me.

SB: When did you add in exercise?

DS: After two weeks of my diet change, I came in for a training session—that was one of the hardest days of my life. I would almost pass out. She would say, “Stop, just walk back and forth until your heart rate comes back down.” This type of training went on for four or five months.

During that time, the weight was coming off so fast. In a year, I went from not being able to walk to doing a strenuous workout. I started going one day a week, then two days, and now I go three days. So far, I’ve lost a total of right at 200 pounds. I’m more physically fit today than I was in my late 20s.

SB: How did you feel walking into the gym for the first time?

DS: To say I was self-conscious was an understatement. But what I liked about Crosswhite Fitness—and what my current gym, New London Athletics, has become to me now—is no one judges you.

Everybody is on a journey of some kind. When I met Lauren, there was a certain amount of kindness she showed. Lauren smiled at me and said, “Don’t stress, there are so many people making the same journey that you are making.” During my first couple of weeks training with her, there were a couple of guys I met who told me that they were in my shoes just six months before. One of the things I’m enjoying now… is now I’m one of those guys, encouraging people and telling them, “I used to be right where you are. I feel your pain. Hang in there and you will make it.”

SB: What does your diet look like now?

DS: I don’t call it a diet, I call it a lifestyle. I started out not eating dairy or grains, but I do introduce a little bit of dairy now, from time to time. It’s more of a Whole 30 diet. I’m very careful to not eat preservatives and that still works for me. But it can’t be considered a diet. It has to be a lifestyle change.

SB: What does a typical day at the gym look like for you?

DS: I start out with a warm up such as 500 meters on a skier and 500 meters on rowing machine—very cardio-focused. Once that’s over, Lauren will put me on several super sets, meaning I will go through a super set of a chest press, then a TRX band squat, then a bench fly. The way she stacks my exercises are designed to focus on a set of muscles and keep your heart rate up. During that one hour, you are sweating and building muscle while burning calories.

SB: You mentioned your kids and wife earlier. What has this transformation done to improve life at home?

DS: I used to sit and watch my son play baseball or my kids would go on a hike and I couldn’t really do it. That tormented me. Now, I go hiking with them, we ride bikes. I don’t have to sit and watch.

It’s been life-changing. That’s the main reason I did this. I want to see my grandkids, I want to see my grandkids’ kids.

SB: Has your passion for exercise rubbed off on your family?

DS: When I started to lose the weight, my second oldest daughter and my wife started running and eating a similar, clean diet. Now they have done half marathons, 10Ks. It’s had an impact on my entire family in some way.

SB: Looking forward, what is your ultimate goal?

DS: I still want to lose about 80 more pounds, which would put me around 250. I’m 6 foot 4 and I’m not a small guy so that would be a good weight for me. So, I still have a ways to go. I had hip surgery in February 2017 and gained about 30 pounds during that recovery time. Those 30 pounds have been very difficult to drop but I’m working on it every day.

But putting all numbers on the scale aside, my ultimate goal is just to be well. And if I don’t feel well, I want to get back in the gym.

SB: What’s your final advice for anyone who is reading this who wants to change their life, too?

DS: The first step is the hardest. Once you have the first step behind you the journey gains momentum, it becomes easier. Also, you are going to fail on occasion. But you can’t give up. Just get up and take another step. It’s way too easy just to give up, but you have to remember why you started. The hardest battle you face is the one you have with yourself.

I remember when I used to hit the gym, but after some time away, it felt like the gym hit me. Undergoing several significant life changes put a pause in my fitness routine. In fact, I struggled to find a sense of routine in general. It didn’t help that my children, who truly are two of my life’s greatest joys, happened to be the world’s worst sleepers: it was three full years before I slept every night of the week without waking. A lack of sleep combined with a reliance on caffeine and quick meals resulted in my gaining back every pound of baby weight. It was clear that I had to make a change.

After resuming steady sleep and ditching the drive-thru, I found my way back to the gym. Some days I’d run, other days I’d use weight machines—every day felt random. I was certainly more active, but I was lost on how to proceed. Pinterest boards and YouTube videos provided plenty of ideas, but they didn’t provide direction.

You should get a personal trainer, I told myself, but I worried about the expense. Plus, what could a trainer do for me that I couldn’t already do for myself? Still, I figured I could sign up for a few sessions and the quick results would be motivation enough to move forward independently. It took my willingness to head into personal training with a positive attitude and a true commitment to my workouts for me to dispel my previous misconceptions.

Misconception #1:Trainers are tough.

Truth: Not all personal trainers are drill sergeants. “A lot of people think that personal trainers are mean and just out to get people,” states Gentry Washburn, manager of Cornerstone Fitness.

Ben Crosswhite of Crosswhite Fitness agrees: “The biggest misconception with our group is that we are going to put them through a rigorous workout the first day.” Randi Abell, Association Director of Community Health for the YMCA of Central Virginia, added that “if you want to be yelled at, you can find someone to do that, but if you want someone who will be more reserved and gentle, there are personal trainers out there to meet those needs.”

Misconception #2: A personal trainer won’t make that much of a difference.

Truth: What I needed most was some direction, some accountability, and some reachable goals, and I’ve gotten this from my sessions.

Washburn points out that a trainer can help you get into a daily fitness routine, learn exercises safely, and challenge you both mentally and physically. Abell adds that a good personal trainer can assist clients in setting realistic goals and develop safe, effective, and fun programs designed to help you meet those objectives.

Working with a trainer has given me a better understanding of how to (safely) add difficulty to my workouts; on the other hand, I now know how to ease back into things if I’ve been out with the flu for a week. Aside from said flu, since I’m paying for these sessions, I want a return on my investment. I show up and do the work. And because I’m goal-driven and a bit competitive, I want to see myself perform five more reps, push through to that final set, or even hold a plank for ten seconds longer than I did before.

Misconception #3: Once I start working with my trainer, I’ll instantly see results.

Truth: I’d heard stories about fast-track changes, so I thought that once I started a training program that I, too, would see changes sooner rather than later—but that wasn’t the case.

It turned out that I needed to complete the exact program my trainer developed for me several times a week in order to see any progress.

Trainer Scott Whipple offers these encouraging words: “You SHOULD NOT be frustrated if you don’t progress at the same rate as your neighbor. If you stay consistent with your workouts, your body will change.” Crosswhite agrees that training isn’t just a quick fix. He also points out that you will probably lose inches before you see a smaller number on the scale. “There are a lot of factors to losing weight and getting into better shape.”

Misconception #4: Personal trainers are expensive.

Truth: Personal training services aren’t free, but they don’t have to break the bank.

Most fitness facilities in the greater Lynchburg area offer services in personal training and have trainers on staff. They offer different packages, usually in half-hour or one-hour sessions.

Abell points out that even an occasional session can make a difference in motivation and accountability when it comes to sticking with a routine.

Don’t just randomly sign up with a trainer. Ask questions like you would in any job interview: what’s their experience? Are they certified? Do they have a degree in a related field? Abell notes that many personal trainers specialize in a specific area and suggests that clients with specific needs request a trainer who focuses on that particular area.

Misconception #5: I’m in good shape. I don’t really need to work with a trainer.

Truth: Anybody can benefit from working with a trainer, but whether you need to work with one or not depends on your needs and desired outcomes.

In 20 years of training clients, Whipple says he’s come across a handful of reasons someone chooses to work with a trainer. Some common reasons include: “I know I won’t/can’t challenge myself working out alone,” “If I have a scheduled appointment, I know I have to go,” and “I need someone else to hold me accountable.” Washburn also hears many clients say that they’re looking for someone to push them past the point that they would push themselves, (or as Crosswhite puts it, clients who are looking to bring their fitness to the next level).

I’m much healthier and stronger than I was when I began working with my trainer several months ago. Sure, I’ve gone down a dress size, but I genuinely enjoy my workouts and even use equipment in a section of the gym I used to shy away from. I’d say I’ve made a few small achievements I can be proud of. Not only have I shed about 20 pounds, but I also shed my preconceived notions about the gym—and it all started with hiring a trainer.

You’ve been thinking about it all day—the moment your head would hit the pillow and you could finally shut your eyes. But there you are, once again… and that five-letter word, SLEEP, is elusive and just out of reach.

Whether it’s falling asleep or staying asleep, you have plenty of company if the above scenario describes you on a regular basis. According to a new report from P&S Market Research, the sleeping aids market will be worth $101.9 billion by 2023—that forecast is attributed partly to the growing prevalence of insomnia and a surge in the demand for sleeping pills because of our stressful lifestyles.

But you don’t have to visit your medicine cabinet to get a better night’s sleep. Practicing better sleep hygiene can work wonders to improve your nightly snooze session. We sat down with Lisa Morrone, P.T., author of Sleep Well Again, to get some pointers.

Be Well Lynchburg Editor Shelley Basinger:

Lisa, you’ve really done your homework on sleep. What moved you to focus on this topic?

Lisa Morrone: When I started doing research for my book Get Healthy…for Heaven’s Sake, I included a chapter in it on the subject of sleep. As I researched, I found quotes from sleep researchers who said sleep is the most important predictor of longevity. It wasn’t obesity, as many people might think. It’s actually being sleep deprived. When I found that out, I said to myself, “I need to write a whole book on this.”

SB: Where do you think, as a society, we went wrong?

LM: Back before electricity we couldn’t be sleep deprived because the sun would set and our candles would burn down. Once we had electricity, our workdays started to spread. With cell phones and laptops, we started to pack more and more into our schedules. We feel like the more we can cram into a day, the more productive we are. We squeeze our hours of sleep from 7 or 8… down to 5 or 6.

And because many of us can get up after 5 or 6 hours and “function,” we think we’ve beaten the system. But we haven’t because our bodies were created to sleep one third of the time that we are alive in order to be well.

SB: If we aren’t getting that extra hour or two at night, what’s happening to our bodies?

LM: Sleep deprivation has some consequences which are obvious. Brain fog—you aren’t thinking clearly, you are more accident prone, you might fall down the stairs or even get into a car accident.

But there are some non-obvious consequences to chronic sleep deprivation. Our bodies need those 7 or 8 hours each night to repair, restore, and replenish everything from our nerves to our muscle cells to our hormones. So, if we take some of that reparative time away, we accelerate our aging, our organs can become diseased and we can even gain weight as a result.

SB: How is weight gain connected to sleep?

LM: Our brains produce two hormones, one hormone that tells our body when it’s hungry and another that tells our body when it’s satisfied. A full night of sleep will allow us to produce a balance of hormones that regulate hunger. But when you are sleep deprived, you make more of the “I’m hungry” hormone and less of the “I’m satisfied” hormone. So you are left with a chemical imbalance which expands your waistline.

SB: You mentioned longevity earlier. How much can chronic sleep deprivation shorten our lifespans?

LM: Most studies state lifespans are “statistically” decreased. Some have found lifespans can be diminished by a full four to seven years! Interestingly, studies have shown sleeping less than 7 hours a night on a regular basis decreases your longevity…. as does sleeping more than 8 hours on a regular basis. We have this sleep window, between 7 and 8 hours, which is perfect for our bodies.

SB: When we hear the word “hygiene,” we usually think about brushing our teeth and washing our face. How does that apply to sleep?
LM: Hygiene is defined as the practices and conditions that are conducive to maintain our health and prevent disease. So when we are talking about sleep hygiene, we are talking about the specific practices and conditions that can help us get a good night sleep.

SB: Where should we start?

LM: The first thing we need to do is we need to keep a consistent “to bed” time. Most people think they can have one bedtime during the workweek and another on the weekends. But because we have a biological clock which regulates our sleepiness, we need to keep our bedtime as consistent as possible. If you have to be up at 6 a.m. during the workweek, count back 7 or 8 hours and that’s your bedtime.

SB: What about our eating/drinking habits?

LM: To enhance sleepiness, you should not consume caffeine after about 4 p.m. The half-life in caffeine is about 6 hours. I also tell my patients not to drink alcohol after about 7 p.m. because the half-life of alcohol is 2 to 3 hours. People think alcohol is a sedative since it helps them wind down and fall asleep. But it has been proven to disrupt deep sleep and dream phases of sleep. That’s when you are getting the most restorative sleep.

SB: Seems like we need to really be focusing in on those final few hours of our day.

LM: Exactly, for example, you don’t want to exercise too late at night. When your body temperature is elevated and your metabolism is revved up, that’s going to disrupt your sleep cycles. Another thing we do, which works against a good night’s sleep, is work late at night. We sit in our beds with our laptops open, answering emails right up until lights out. An hour before bed, it’s best to shut your laptop down. Coming into those bedtime hours, you shouldn’t be reading work emails or engaging in stressful conversations with your family. Save all that for tomorrow.
SB: What can we do to make our homes and bedrooms more sleep-friendly?

LM: It all starts with lighting. As the sun starts to go down, our bodies are cued to naturally make melatonin. This is the hormone that makes us sleepy and sustains our sleep throughout the night. If your pre-bedtime environment is too brightly lit, you won’t produce enough melatonin. So, dim your house lights an hour or two before bedtime. Inside our bedrooms, we also need to look around and remove anything that makes the space less peaceful. If there are piles of laundry, move those to another room. We also need to remove stimulants—if your phone is a stimulant for you (this is especially important for teenagers), leave it in the kitchen and use an old-fashioned alarm clock instead. I also don’t believe there is any reason to have a TV in your bedroom—your bedroom should be for sleep and sleep only.

For a more in-depth read on the topic of sleep, pick up Lisa’s book, Sleep Well Again, and visit her at lisamorrone.com.

Too busy to hit the gym? Want to make changes in your diet but aren’t sure where to start? Searching for new ways to relax? Look no further than your fingertips.

Below, we’ve rounded up five of our favorite smartphone apps that can help you reach your health and wellness goals. All are available on Google Play and the Apple App Store.

Headspace

Limited version is free. Monthly subscriptions start at $7.99/month.

Meditation is more popular than ever, and no app makes it easier to practice mindfulness than Headspace. This app lets you pick a guided meditation based on your needs—focus, self-esteem and anxiety are just a few of the categories to choose from. For more personalized daily meditations, Headspace offers an upgraded membership.

Lifesum

Monthly subscriptions start at $3.33/month

Celebrity sponsors and fitness junkies alike agree that Lifesum is one of the best apps to track what you eat. The app allows you to pick one of three goals: weight loss, weight maintenance, or muscle gain. From there, Lifesum creates a personalized daily calorie, carb, fat and protein goal. Lifesum also has a barcode scanning feature that makes logging your meals easier than ever.

8Fit

Free for limited workouts. $60/year for the “pro” plan.

8Fit is the one stop shop of health and fitness apps. In the app, you’ll find guided high intensity interval workouts, customized meal plans and a community of users encouraging each other and sharing their progress. Whether your goal is to drop some pounds or to gain some muscle, 8Fit has the tools you need.

Sleep Cycle

Free. Premium subscription is $30/year.

Sleep Cycle determines what stage of sleep you are in by tracking your movement as you snooze. Using this technology, the app wakes you up in your lightest stage of sleep within 30 minutes of your designated alarm time. Sleep Cycle users boast increased sleep quality and feeling rested throughout the day.

Johnson & Johnson Official 7 Minute Workout

Free

The 7 Minute Workout is perfect for those just dipping their toes into the fitness world. This app offers workouts you can do from the comfort of your own room—no equipment needed! The short, personalized workouts are great for a fitness newbie.

From mountaintop yoga to back porch gardening, here’s a look at how some of you are incorporating fitness and nutrition into your lives. Share your wellness moments with us on Instagram by using the hashtag #BeWellLynchburg!

Hannah went running after a long week and wrote: “I’m gonna be a bit biased here and say Lynchburg has the best trails to run on! They are so beautiful!” We agree with you, Hannah!

In May, Adam Hopkins enjoyed a “beautiful day for a hike up with friends to Sharp Top Mountain.” The view from the Bedford County apex made him say… #itsagoodlife.

Some serious girl power shown by Align Athletics in this photo with the caption: “What are you missing out on for fear of looking dumb or trying new things that look intimidating?”

Emily Paulsen and her husband are “testing out” their green thumbs with these back porch “cuties.” Her goal: #pleasedontdie. Best of luck to you, Emily!

Yoga teacher Shelby struck this pose on top of Cole Mountain in the George Washington National Forest. (Read more about that hike on page 15.) Follow her on Instagram at shelby.nc and see other cool moves in picturesque places.

Right now there’s a smooshed pile of navy blue velvety fabric lying next to me. It looks like any other blanket, but try to nudge it with your foot, and you’ll be in for a surprise when it doesn’t budge! Like other weighted blankets, this unassuming covering carries some serious impact—15 pounds to be exact. And, yes, my family has one because I jumped on the weighted blanket bandwagon. If you haven’t noticed, mainstream consumers are quickly buying up these heavy coverings in droves.

A quick read of current headlines reveals the most likely reason for such growing interest in these unique blankets: “A Lot of Americans Are More Anxious Than They Were Last Year” (TIME, May 2018) and “Americans Are Stressed Out, and It Is Getting Worse” (Psychology Today, November 2018). Plus, the American Psychological Association released the results of their annual stress survey in late 2018, finding that up to 90% of high school and college-aged students report that they experience stress symptoms in their regular lives. So, with promises of better sleep and reduced anxiety largely driving the weighted blanket trend, a holistic, natural stress reducer is an attractive option!

But do they really work, and if so, how? We broke it down for you so you can decide whether a weighted blanket is in your future.

Why the weight?

According to Annetta Stolvoort, an Occupational Therapy Assistant providing care at The Summit Health and Rehab in Wyndhurst, the weight in these blankets provides “constant, deep pressure” when you place one on top of your body. Having used one, I can say that the weight can be strange at first and somewhat restricts quick movements. But the reason for this pressure is that it “triggers the part of your nervous system that is responsible for rest and relaxation—the parasympathetic nervous system” to be exact, Stolvoort explains. Similar to the calm, warm feeling you may experience after a long hug with a loved one, weighted blankets cause your brain “to release the ‘feel good’ hormones of dopamine and serotonin,” Stolvoort says, “making you feel more attentive and restful.” Psychology Today says that weighted blankets provide the sensation of a “cocoon” and “reassuring” feelings; they essentially counteract over-stimulation with their firm and consistent pressure. The result is a stronger sense of wellbeing and peacefulness.

And the benefits are?

“The use of weighted blankets has helped the general population of both kids and adults with reducing stress,” Stolvoort says. Historically, they have been effective in helping kids with ADHD, Autism Spectrum Disorder or anxiety-related issues because having this weighted pressure over the body can “help reduce instances of aggression through the calming effect it has on the brain and body.” Stolvoort currently uses the blankets with her elderly patients who have dementia because “the added pressure of a weighted blanket on their laps or around their shoulders provides sensory input through the muscles and joints to their brains that can have a calming effect.” She adds that if the blanket is also slightly heated it provides an “added sensory bonus.” Psychology Today says that weighted blankets could help those who suffer from insomnia though more studies are needed to support the currently anecdotal evidence. Psychology Today also reports that many studies support the benefits of touch or pressure in “lowering blood pressure, heart rate … and the stress hormone, cortisol.” Additionally, Psychology Today reports, “Touch strengthens our immune system [and] boosts blood circulation.”

Ready to try it?

The Strategist, an off-shoot of New York Magazine, recommends choosing a blanket that is 7 to 12 percent of your body weight. That means a 150-pound individual would look for a blanket that’s 15 pounds, which is one of the popular sizes. With all of the growing consumer interest, options abound. But like most purchases, quality does matter. Consider weighted blankets made with durable fabric or even removable covers for easy washing. The weighted filler should be evenly distributed, which is why most blankets have a grid-like appearance. Average costs, according to The Strategist, run from $65-$85, and most retailers carry a selection of sizes and colors.