With Thanksgiving, Christmas and New Year’s celebrations all happening back to back, it can be tough to avoid holiday treats and savory dinners in November and December. But just because the temptation is there, doesn’t necessarily mean the numbers on the scale have to change.
Follow the five trim tips below to help you enjoy those special holiday treats and maintain your weight too.

Trim Tip #1 – Plan ahead.

One of the main reasons people gain weight over the holidays is due to a lack of planning.

“What I find is that my patients are not really planning accordingly, so they are caught off guard,” said Stephanie Wright, weight loss coach at Wyndhurst Medical Aesthetics and Hormone Clinic. “They have all these different events to go to that have indulgences.”

If you are attending a potluck-style party, Wright recommends bringing something that is healthy, such as a veggie tray, deviled eggs, or baked goods made with protein powders. This ensures that there will be a healthy option for you.

Also, anticipating the events where you might choose to indulge will help you plan your week.

“If you know you have five get-togethers in one week, you want to be really mindful of that,” Wright said.

Even when you are out, try to fill up on vegetables, appetizers and side dishes, because they are often lower in calories than main dishes.

Trim Tip #2 – Remove extra temptations.

“Try to keep indulgent food out of your environment,” Wright said. “You can’t really control it at a party, but you can control what’s at your desk environment at work and what’s in your home.”

For example, she says you should avoid bringing home leftovers, cookies, cakes, and other sweets from parties or get-togethers.

“You’re going to have plenty of opportunities to enjoy those things at parties and special events,” she said. “You don’t need to be tempted within your daily scheme on top of those things.”

Trim Tip #3 – Don’t become famished.

If you let yourself get to the point that you are very hungry, you will most likely overeat. Try to eat a small meal before you go to a party or before a large meal such as Thanksgiving or Christmas dinner.

“Stay hydrated,” Wright said. “Keep drinking your water; that keeps you feeling full.”

If you are going to an event, drink a glass or two of water before you go, that way you do not feel as hungry and overindulge.

“Hot beverages do the same thing,” she continued. “So if you’re at a restaurant and you order a hot beverage like hot tea, it helps you to not feel as hungry.”

Trim Tip #4 – Focus on small and slow.

Another way to prevent overeating is to use a smaller plate,
such as a salad or dessert plate. This has proven to cut down your calorie intake significantly. Eating slowly will also give your body the opportunity to feel full.

“Studies have shown that if you take 30 minutes to eat, versus 10 minutes to eat, you’re going to save yourself at least 70 calories per meal,” Wright said. “And that adds up during the holidays.”

Also, when you eat slowly, you are typically more mindful of what you are consuming.

“It takes about 20 minutes for you to really feel what you ate,” Wright said. “So if you eat within 10 minutes you’re not going to feel full and you might keep eating more and more.”

Take time to enjoy your food, and not rush.

Trim Tip #5 – Maintain a healthy, active lifestyle.

Try to stay consistent with eating healthy at home and stay active. If you are staying on track day-to-day, you do not need to be quite as careful at a gathering.

Staying active through the holiday season will help decrease the risk of weight gain as well. Accountability is key, so signing up for a fitness class or event will help you stay active. Also, an event such as the Turkey Trot for HumanKind on November 23 is a great choice that can help you keep your focus.

“[That race] is a great thing to sign up for,” Wright said. “You have to train for it and it gives you an opportunity to burn calories before your meal.”

Wright reiterates, it’s okay to allow yourself to indulge, just don’t overindulge the entire holiday season.

“Don’t think of it as just a ‘I can have whatever I want’ . . . but it is holiday time. [So] enjoy it, enjoy the socialization,” Wright explained. “I think it’s also a healthy perspective of food, that we’re not afraid to do that.”

With rods and reels, clear water and quiet conversation, a new local program is helping veterans heal

It’s a calm summer night on the James River, and the downtown Lynchburg skyline is hazy and shimmering in the early evening sun. Four guys load up a couple of jon and drift boats with fishing tackle and push off the Amherst County boat ramp.

They steer upstream, passing under the John Lynch Memorial Bridge and navigate the rocky shallows toward the base of the dam where they anchor for a while, bait hooks, and cast off into the river.

This fishing trip is just a fishing trip, really. A couple of hours on the river, a few nibbles, a small catch or two.

Except, in a quiet and unassuming way, this fishing trip is so much more: All but one of the four is a veteran, and this particular fishing trip is part of a national program that’s new to Lynchburg called Project Healing Waters.

Founded in 2005, the program’s goal is to teach disabled veterans how to fly fish, rehabilitating their physical and mental health.

The program provides everything, so there’s no charge whatsoever to the participant. There are frequent local trips, plus larger regional outings or even expeditions outside of the United States.

The leader of the group, Zack Brown, is quick to point out he’s not a veteran. But in his line of work, he’s met a lot of vets who have struggled with the transition back to civilian life, and as of this year, he’s the local chapter director for Project Healing Waters.

“I work for Columbia Gas, and we’re part of a team called NiVets [Columbia Gas kept its name locally when NiSource purchased the company in 2000]—basically, we’re just trying to help veterans out. I was trying to find an organization that could align with me. I ran into Project Healing Waters and started working with the old program leader [for Central Virginia],” says Brown.

When that leader stepped down, he passed along Brown’s name as a replacement.

Besides a passion for helping veterans, Brown brings a lifelong love of fishing to the program, a love that started where he grew up below Monticello. “Ever since I could carry a tackle box … we had a farm pond at the base of the mountain,” Brown remembers.

“So as soon as my mom let me carry my stuff, I’d walk up there every single day after school and catch little fish.”

Brown’s entire family is in the military, “so I’ve seen it firsthand too,” he says.

Then in recent years, he has watched his colleague and Project Healing Waters assistant Robert Davis deal with civilian life after combat.

“It’s just a small way to help somebody. It doesn’t help everybody but I said, you know, shoot, I can take these guys fishing, get their minds off of things, get them outside, get them away from stuff,” says Brown. “And it helps some. I mean it doesn’t help them all but it does… it does help.”

Another guy on the water is Toby Williamson—tall, with a bushy red beard, and a Marine Corps tattoo on his calf. He joined the Marine Corps in 2000, fresh out of high school, and very quickly got caught up in the whirlwind of post-9/11 overseas offensives.

On his first tour, he had one of the jobs most kids don’t imagine they’ll face when they sign up—among other billets throughout his career, Williamson was assigned to mortuary affairs where he and his team were assigned the heavy responsibility of gathering their fallen comrades off the battlefield. This was in Fallujah, a particularly bloody site during the early 2000s, and the things he saw will stay with him forever.

“I did not do well in the transition to civilian life,” says Williamson. After that first tour—literally a couple of weeks afterward—he enrolled at Liberty University.

“That was a quick transition that I was not prepared for,” he says. “Within a few weeks, I had to drop out. I was home for about six months when I volunteered for another tour of duty—the only way I knew how to function was in chaos.”

Williamson signed up for a second tour. He says he didn’t know how to cope with student life, but he also didn’t want mortuary affairs to be his only experience serving his country. “I was able to see a lot more of the angles of war. I worked a lot with the civilian population, the local Iraqis. My team was responsible for winning the hearts and minds [of the people there],” Williamson says.

He’s not shy about his diagnosis. “While I did not suffer any physical wounds, or physical trauma, I do suffer from post-traumatic stress disorder,” he explains. “Which is becoming a lot more talked about, a lot more accepted in society. As far as folks coming back from war, the thing that affects them most is the mental side. It’s a lot harder to address. There’s a stigma.”

He knows he’s lucky he’s been able to face his struggles head on. Some of his comrades made it back from war, but couldn’t deal with the memories. “It’s part of my healing process to talk about it.”

Project Healing Waters does a good job of understanding that, and of offering activities that get you out in nature … you know, fishing is meant to be peaceful,” says Williamson.

In fact, talking about it is his job now, literally. A resource officer with the Virginia Department of Veteran Services, Williamson travels around the Commonwealth to talk to vets about the transition to civilian life and about how to cope with life after combat.

While he stresses that he’s not endorsing Project Healing Waters as an agency officer, he says fishing fits well in his own personal healing journey—and it’s something that fits well with what he tells veterans.

“It’s been a slow go … We’ve only had a handful of trips so far,” Brown says of the five months he’s been heading up the local program chapter. “It’s a brand-new program here in Lynchburg … it’s hard to reach out to veterans.”

As Williamson can attest, many veterans are reluctant to talk about their struggles at first.
That’s why Brown is working hard to spread the word so more local vets can enjoy the peace of the river and the company of folks who share similar experiences.

At the end of the night, the boats turn back for shore. The guys pull the boats up out of the water, shoot the breeze for a few minutes, shake hands and head for home. Nothing’s changed: the memories are still there, under the surface, and the demands of home and civilian life haven’t abated.

But for a couple of hours, the calm of the river took their minds off it all, just a bit.

How to Transition Once Kids Leave the Nest

When you have children your identity often becomes consumed with being a parent. Everything you do, and even who you are, involves your kids. So what happens when your excited 18-year-old son or daughter packs up their car and heads out the door for college? It’s only natural for parents to experience a normal series of emotions, known as Empty Nest Syndrome.

“While this transition may be scary, there are new joys to be found in this next phase of life,” said Tammy Gilbert, mother of two college-age daughters.

If you are experiencing Empty Nest Syndrome, here are a few tips to help you transition and live life to the fullest.

Tip 1: Redefine your purpose.
It is not uncommon for parents who are experiencing Empty
Nest Syndrome to feel a loss of identity. In an article titled
“How to Overcome Empty Nest Syndrome” in Psychology Today, psychologist Guy Winch, Ph.D., wrote:

“Parents often struggle with a profound sense of loss, not just because they miss their child, but because their very identities have been significantly impacted.”

To help move on from this huge transition in life, it is helpful to redefine your purpose. Although your children still need you, they don’t need you in the same way. “It’s hard, but you just have to let them go,” said Melody Key, insurance agent at Croft Senior Services. “They have their own life to live.”

It may be helpful to make a list that defines who you are:
wife, mother, daughter, sister, volunteer, etc. Take a moment to list your qualities: encourager, thinker, funny, honest, supportive, etc. Then, see if you can form a redefined purpose. For example, if you enjoy volunteering and know you are an encourager, maybe you can find an organization where you can volunteer your time encouraging young mothers.

Tip 2: Stay physically and mentally active.
Key says she tries to be more active now since her children left home. She enjoys getting outside doing yard work and taking walks.

Is it a beautiful day outside? Find a shady park bench and enjoy a good book, or soak up the sun swimming at a community pool.

Getting involved in your community is another great way to stay active, lend a hand and meet new people. Communities typically have lots of involvement opportunities. Check with Lynchburg Parks and Recreation to see what classes they offer. Also, organizations such as Big Brothers Big Sisters of Central Virginia and Habitat for Humanity are always looking for volunteers.

Tip 3: Utilize technology.
If your kids move far away, the great thing about living in the 21st Century is that technology helps us stay connected. Try to set up times to chat on Facebook, Skype or FaceTime. Even a quick email in the morning wishing your child a good day will help you feel closer.

“When our youngest daughter left for college, we had just lost our 12-year-old dog as well, which made the silence and loss of activity in the house even more pronounced,” Gilbert said. “It was hard to walk by their empty bedrooms and not see them every day. FaceTime became a great way to keep in touch. We looked forward to hearing all about their new experiences.”

Tip 4: Rekindle romance and friendships.
No one can deny that having children takes time. When they leave home, start reconnecting with old friends and, if you are married, spend more time with your spouse. As explained in an article by Mayo Clinic, “When the last child leaves home, parents have a new opportunity to reconnect with each other, improve the quality of their marriage and rekindle interests for which they previously might not have had time.”

Book that trip you and your spouse have always dreamed of taking, or buy that hot tub you have always wanted.

“My advice would be to embrace this next chapter of your life,” Gilbert said. “Enjoy watching your children become more independent, while you relax, watch Netflix and order takeout! Take on projects that have been put off and travel more often. Enjoy your time together as a couple.”

Tip 5: Find a new hobby.
Is there a hobby you have always wished you had time for? Now is the time.

Whether you have always wanted to take up painting, woodworking, cooking, playing the piano (you name it!), try to learn something new.

In his article, Winch explained that with any loss, you cannot simply adjust by getting used to the change. He says it is “essential to replace meaningful aspects of our lives in one way or the other when we lose them… We therefore need to identify possible new roles and interests to explore and we must consider existing ones we might be able to expand.”

Although Empty Nest Syndrome is not technically a clinical diagnosis, it does not mean parents cannot feel a strong sense of emotions—even loss. So if you are feeling a little blue this fall, it might be time to build that model ship.

Local Dermatologists Debunk 9 Sunscreen Myths

Exposure to ultraviolet (UV) radiation is the most preventable risk factor for all types of skin cancer, including melanoma. With hot weather in full swing, sunscreen should be a staple in your routine whenever you or your family spends time outside.

However, there are a lot of myths and misconceptions surrounding sunscreen, when it should be worn, and how often it should be applied. Several local dermatologists put these myths to rest, so you can be informed about your sunscreen choices this summer.

Myth: “I don’t need to wear sunscreen.”
The American Academy of Dermatology (AAD) recommends that everyone (all skin types) wear sunscreen, at least an SPF of 30, to protect their skin from the sun’s damage. The higher the SPF, the higher the protection from the UVB rays. Dr. Kappa Meadows of Dermatology Consultants recommends a broad spectrum sunscreen to her patients to protect against both UVA and UVB rays. “Because the sun is classified as a carcinogen, just like nicotine is, it’s recommended to protect your skin so that you won’t develop cancer,” she says.

Myth: “One good burn each season will protect me.”
There is no scientific data to support the claim that a base tan or burn will protect your skin from future damage. “Every bit of sun damage increases your risk for skin cancer,” says Dr. Sonni Carlton of Dermatology Consultants. “Sunburns are definitely a known risk factor for melanoma.” According to Dr. Meadows, a base tan will give you a protection equivalent to an SPF of 3, so you should apply sunscreen for optimal protection.

Myth: “All sunscreens are the same.”
“All sunscreens are certainly not the same,” says Dr. Kristen Kuk of Ridgeview Dermatology. “One way to categorize sunscreens is into chemical and physical sunscreens, which have different properties. Chemical sunscreens work by absorbing and essentially deactivating ultraviolet rays as they reach the skin. The advantage of chemical sunscreens is that they are more easily made to be colorless and odorless, which makes them more appealing to most. However, they are also the most likely to cause allergic reactions. Physical or barrier sunscreens most commonly contain titanium and or zinc oxide. They work by reflecting ultraviolet radiation and therefore often have the more opaque appearance that is less popular, particularly in facial sunscreens. However, physical sunscreens are better tolerated by people with sensitive skin.”

Myth: “I can apply at the beginning of the day and I’m covered.”
The AAD recommends reapplying sunscreen at least every two hours. When doing so, apply generously to all areas of skin that will not be covered by clothing. Adhere to the guideline of “one ounce, or enough to fill a shot glass,” which the AAD considers enough to cover all exposed areas of the body.

Myth: “The SPF in my makeup is enough.”
In general, most people do not apply makeup heavily enough to give them adequate sun protection. “The recommendation is a moisturizer with an SPF of 30 or greater under makeup,” says Dr. Alexis Chantal of Ridgeview Dermatology.

Myth: “Last year’s bottle is still okay to use.”
Before being made available to purchase, sunscreen is put through rigorous tests. In order to be placed on store shelves, sunscreen must be able to survive three months in the laboratory conditions, which simulate three years in the real world. This means your sunscreen should be good for three years from the production date. However, be sure to check all sunscreen containers for an expiration date, and throw it away once that date has passed. Dr. Megan Allison of Ridgeview Dermatology says, “For optimal sun protection as well as texture, stability, and sterility of the product, use the sunscreen prior to the date listed on the bottle. Keep in mind that sunscreen should be used generously and frequently.” If used correctly, a bottle of sunscreen should be used before the end of summer.

Myth: “I need sun to get vitamin D.”
This is perhaps one of the most common misconceptions.

Dr. Kamal Chantal of Ridgeview Dermatology explains, “You do not need sun to get the vitamin D your body needs. You can get all the vitamin D you need through your diet or a vitamin D supplement negating the need for unprotected sun exposure. In fact, many people who are exposed to a tremendous amount of sunlight, such as surfers in Hawaii, have been proven in medical studies to be vitamin D deficient.”

Myth: “The chemicals in sunscreen are more dangerous than sunburn.”
The FDA regulates sunscreen ingredients and holds them to the same standard as any other over-the-counter drug. “The American Academy of Dermatology strongly emphasizes the need to wear sunscreen,” says Dr. Carlton. “Just because the internet says sunscreen isn’t safe doesn’t mean that it’s true.”

Myth: “I only need sunscreen when it’s sunny.”
“Forty to 80 percent of UV rays penetrate clouds,” says Dr. Carlton, meaning you are still very likely to get burnt under cloud cover. Continue to follow the same guidelines for sunscreen application that you would on a bright, sunny day.

By Leah Jones

A new partnership focuses on fitness and wellness for new moms

I’m lying on a yoga mat, adjusting the placement of my hips and feet for the Pilates class that’s about to start. Andrea Neiman, the class instructor, comes over and gently rolls my shoulders backward to correct my posture. Before the class, Andrea covers variations for each of us—all women who have given birth in the last year or two—so that our movements are safe and effective whether we experienced a vaginal or cesarean birth.

The class is calm, slow, and just what I need after four pregnancies pushed my body to its limits. I created life, but in doing so, my body literally readjusted my skeletal structure, stretched my skin and left curves in new places (hello, underarms!?).

Ask any woman—regardless of the number of hours in labor/pushing or whether the c-section was emergency or planned—and she will tell you the ways in which her body was never the same.

Physically, women who have vaginal births can experience incontinence, discomfort during intercourse, abdominal muscle separation or other issues. For those who experienced a c-section, recovery can be lengthened and painful. For example, my best friend always kept a pillow nearby because clutching it to her abdomen was the only way to ease the pain and discomfort that sneezing or laughing would cause her healing incision.

Besides basic bodily functions, the postpartum weeks and months can come with depression or anxiety, and often mean lingering and sometimes surprising body and self-image issues. While mental health concerns should be treated by a trained professional, nurturing a healthy body can go a long way to ease some of the mood disorders postpartum women can experience.

To respond to the needs of local mothers, The Motherhood Collective, in collaboration with Lynchburg Parks and Recreation, has rolled out a new series of community classes and activities for new and expecting mothers. Mothers, like me, who just need a little help getting back on track.

My Story
I’m going to just put it all out there—after four vaginal births, my pelvic floor needs some serious help. Following my third pregnancy, I experienced what I now know was “urge incontinence,” meaning that it wasn’t a problem if I sneezed or laughed (unlike several friends, who leaked at every sneeze). Instead, if I felt the urge, my muscles would fail to hold it in before I could walk through the kitchen to my bathroom—obviously, this was not only humiliating but highly inconvenient.

I was embarrassed, but I brought it up with my provider, who pointed me in the direction of a pelvic health physical therapist, and she told me the muscles supporting my bladder were actually working too hard and clenching all the time, and gave me exercises to help calm them.

After my first child, the baby weight came off quickly with nursing and light exercise, so I was surprised when I ballooned after my second pregnancy. Life circumstances piled on more anxiety, and I turned to food for comfort more often than not. Needless to say, that number on the scale never came back down. I know I am the steward of my body, but a full-time job and growing family meant my own fitness and well-being took a backseat.

But eventually, I knew enough was enough: I couldn’t keep putting everyone and everything else first. I had already attended some of The Motherhood Collective’s conversation cafés and playgroups, so when I heard about their new wellness classes, I decided to finally prioritize my health and give it a try.

Postpartum Core Connections
Back in the Pilates class, called Postpartum Core Connections, Andrea walks us through gentle stretches, and builds up to light, repetitive toning exercises. She stresses this is not a traditional Pilates class, but a hybrid based on her training and the specific needs of the postpartum women she teaches.

For example, when working with a woman who has experienced a vaginal birth, Andrea focuses on strengthening the pelvic floor and bringing the hips and pelvis back to a new “normal” resting posture. For mothers who experienced a c-section, she will help gently strengthen the abdomen, which may still be recovering from major surgery.

Lauren Barnes, executive director of The Motherhood Collective, explains that the choice to expand into wellness was obvious when the organization began planning their 2017 programming calendar.

“We looked for gaps in ways we were serving women,” says Barnes. “We saw severe disparities specifically regarding women’s pelvic floor health and other muscular post-birth issues.”

She says research shows 1 in 4 women experience post-birth pelvic floor or abdominal injuries.

“We saw that women were physically not doing well, and we partnered with excellent instructors and Parks & Rec to offer this class to truly nurture the mother to grow the child,” she explains, referring to the organization’s mission statement.

Aside from helping women physically, the partnership also reduces the financial barrier by making the classes much more affordable than what they would cost at private practices. The entire six-week Pilates class is just $18 for city residents.

Mamas on the Move
Also offered through this collaboration is Mamas on the Move, a free, regularly scheduled stroller walk at local parks, so new parents can meet for a casual workout that’s gentle and social, while still getting women moving.

First-time mother Courtney Sinha, 35, is a social worker in Lynchburg who’s been attending the Mamas on the Move stroller walks even before she was pregnant. As she planned to conceive, she says, “I needed to lose weight and I did that by walking. I kept motivated by thinking that one of these days I would have a baby, and we could go walking together.”

Courtney now attends every session with her wife, Kim, and newborn baby Nora. Like many working mothers in the group, the Saturday option was perfect as she headed back after maternity leave. Even if she doesn’t want to get out of bed, she says, “The baby wakes up early so there’s really no sleeping in.”

While it’s advertised as a stroller walk, many parents bring an infant carrier to walk with their babies close to them.

Healthy Mama Self-Care Series
The self-care series launched because Barnes says women were not taking time for themselves. “So we thought… why not make a time? It will be on their calendar.”

The five-class course leads women through a different healthy living topic each week, and then at the end of each session there are
30 minutes of silence and candlelight. “Watching women come out of there, it’s like they’re coming out of a spa. It’s amazing,” says Barnes. “We love nothing more than helping to create outlets for community that also cultivate healthy habits or positive self-care.”

And the community agrees: the first round of new programming this past spring sold out, and more programs are being added. “It’s been an overwhelming response.”

As far as my own journey goes, the Pilates class is just a small piece in what I hope will be a lifelong practice of caring for myself in my role as mother and provider for my family. During the whirlwind of the preschool years I will have to be diligent about my own wellness, but my mind and body deserve it. And I believe that my kids will reap the benefits (because they can already tell you that a stressed-out mama is no fun!).

For now, you can find me on a yoga mat somewhere, breathing in and out, learning to love and care for this new version of the body I’m in—and thankfully, it’s only getting stronger with each Pilates leg lift.

By Meridith De Avila Khan

Local programs aim to cut child drowning statistics

Every day in the United States three children die from drowning. For 5 to 14 year olds, drowning is the second-leading cause of death.

While water recreation is a staple of summer fun, it is also important to keep the cold, hard facts in mind, remaining vigilant as good parents and neighbors in our communities as we lounge around pools, beaches and boats. Because shocking as it may seem, the reality is that 60 percent of drownings occur under adult supervision and 10 percent of victims drown within 10 feet of safety.

As the last full month before summer, it is fitting that May is National Water Safety Month, serving as a gateway, of sorts, to the waves of cooling-off activities to come.

In our community, organizations are actively working to minimize the risks of drownings by increasing awareness and offering training to those who need it the most.

Simple as it may be, the number one method for drowning prevention, according to the Virginia Department of Health, is teaching people how to swim.
Josh Gravette, Association Aquatics Director for YMCA of Central Virginia, explained that although the Y has been teaching people to swim for more than 100 years, it recently restructured its curriculum to be simpler and more heavily focused on life-saving skills. The program is called SAW—Safety Around Water.

“It is basically a simpler, more systematic approach to teaching swim lessons and water safety,” Gravette said. “It centers around a few key skills. [For example], a lot of this program focuses on floating.”

SAW trains beginners to be able to alternate swimming and floating to conserve energy (swim-float-swim), or to reach the edge quickly if they fall into a pool (jump-push-turn and grab), as well as exiting techniques, how to throw lifelines to others (reach-assist) and, by the end, ensures they can swim at least 15 yards.

Statistically, drownings disproportionately affect minorities. Socioeconomic status (a high percentage of minority children live in poverty—38 percent of Latino children six and under and almost 46 percent of black children in the same age range, according to The State of Working America) tends to correlate with access to pools, as well as the likelihood that one’s parents can swim.

The area YMCA is actively working to break this cycle through its Lynchburg Swim Initiative.

“This is definitely a great program, making a big impact in the community,” Gravette said.

Second graders who are on free or reduced lunch are picked up from school free of charge for eight one-hour swim lessons (using the SAW curriculum). They also are given a snack and a ride to their home. After completing the program, the children and their families are given a free three-month membership to the Y.

In each group, Gravette said, there are usually only a few who already know how to swim and that for many it is their first time in a pool.

“I can’t tell you how many kids have completed the lessons and said, ‘I’m going to teach my dad (or) mom how to swim,’” he said. “This allows the parents to see what their children have accomplished and the children to continue working on their skills.

A lot of these kids do not have the best home life so that gives them a sense of structure and helps them build that confidence, doing something they have never done.”

Over the summer, any children in Lynchburg’s Summer Learning Loss program will be given SAW swim lessons twice a week, in addition to mathematics and reading education, two meals and other activities. This will give another 200 students an opportunity to learn life-saving skills.

Additionally, the local Y has received a $10,500 grant to provide free swim lessons to 175 children this summer, which will allow the organization to partner with other local clubs and nonprofits to bring children in.

Miller Park Pool also takes steps to remove hurdles preventing children from learning about water safety. Lynchburg Parks & Recreation, which manages the pool, uses the American Red Cross for its swim curriculum, which Parks & Rec Athletics and Aquatics Director Trevor Freitas calls “the best of the best.” Children on any sort of government assistance can take lessons for half price.

All summer camps affiliated with the department have a Meet the Lifeguard Day where they learn about water safety in the Miller Center auditorium before taking a swim assessment. Each child’s skill level is shared with the parents.

Both the YMCA and Parks & Rec, with help from the Lynchburg Fire Department, have a Water Safety Day to educate children and parents. This includes training on how to properly secure a U.S. Coast Guard life jacket, reaching assist and more.

As a community resource, Freitas believes Miller Park Pool is strategically located near many areas where children might not otherwise have access to a pool.

“I believe Miller Park Pool is an awesome resource for everyone in the community in the summer,” Freitas said.

The pool also goes above and beyond in its water safety, ensuring it has the best lifeguards possible. They spend two hours each Saturday practicing a skill, working on team building and fitness, and swimming 200-300 meters.

Freitas noted that many of the lifeguards learned to swim at the pool and are now able to serve as role models to their peers. There is even a junior lifeguards program to train children interested who are not old enough (age 15) to become a lifeguard yet.

“A number of lifeguards who used to be kids that just came to the pool have now developed relationships and skills and are now earning money and are able to be positive influences on kids in similar situations that they were in,” Freitas said.

One lifeguard at Miller Park Pool was once a child who could not swim. He now has two saves, one of which was a serious, life-threatening situation, in the very pool in which he learned to swim.

Gravette strongly recommends that pools conduct swim testing. As a parting piece of advice, he reiterated that 60 percent of child drownings occur under adult supervision, and noted that awareness is a key component to water safety. He says it can be easy for parents to get distracted—especially by their smartphones. And wants parents to know that even children who can swim can be injured or be at risk of drowning.

“Anything can happen in the water.”

For more information on local water safety programming, visit:
• YMCACVA.org
• LynchburgParksAndRec.com/Miller-Park-Pool

Local Retirement Centers Make Fitness Fun

Staying active can be challenging for many seniors, but it doesn’t have to be a dreaded activity. Retirement facilities in Lynchburg—Westminster Canterbury, The Williams Home and The Summit—are always striving to find ways to keep their residents engaged and excited about health and fitness.

Westminster Canterbury
When it comes to fitness, Westminster Canterbury, located on VES Road, offers something for everyone to enjoy.

“We have a heated saltwater pool and a spa,” said Denise Watts, wellness coordinator.

They also currently offer 25 fitness classes per week including Chair Yoga, HydroFit, Tai Chi for Health, Strong & Centered, Balance from Head to Toe, Movement Matters and many others.

“Our class schedule includes both land classes and pool classes,” said Watts. “We have a broad variety to try to meet everyone’s needs.”

Additionally, they offer several unique fitness options such as volleyball, pool volleyball and a walking club.

“We have three walks a month. We do one campus walk a month, and we also do a local trail walk a month, and an away walk,” said Watts. After the away walk, participants enjoy stopping somewhere for lunch before returning home.

“We also have our own nature trail here on campus, so we encourage them to use that on their own as well,” she said. Residents are also encouraged to participate in local community walks such as the Walk to End Alzheimer’s and the Out of Darkness Walk for mental health awareness.

This year Westminster Canterbury plans to host a “mind and body” week where they will focus on health and bring in experts from the community.
“[Staying active] keeps [seniors] healthier longer, keeps them moving, and keeps them going longer,” Watts said. “It helps their health in every way.”

As Debbie Callahan, vice president of marketing and development, explains, their fitness programs give residents a sense of comradery.

“We have classes of over 25 people at a time doing aerobics three times a week,” Callahan said. “They encourage one another, and that is so positive. Whether they can do all the repetitions or not is irrelevant, it’s the fact that they are there, they are participating.”

The Williams Home
The Williams Home, located on Langhorne Road, provides independent and assisted living services for women. Their facility is equipped with an exercise room containing a variety of equipment; residents are taught how to use everything properly in order to prevent injury. And since it is open 24 hours a day, this gives the women an opportunity to exercise whenever they desire.

Aside from the exercise room, residents are encouraged to stay active in other ways as well. “Ladies are encouraged to participate in the weekly exercise classes,” said Sheila Peters, marketing representative. Because as she explains, staying motivated to keep active can be challenging, especially when you live alone.

“Participating in a group exercise class is a social as well as a physical activity,” Peters said.

Twice a week, exercise classes are offered by a trained instructor. During the cold winter months, the women are still encouraged to keep active.

“The Home’s hallways are equipped with hand rails, which makes it conducive for ladies to walk especially during inclement weather,” Peters said. “The Home provides at least 14 hours of weekly activities including outings. Many of the daily activities are offered in various locations in The Home which promotes walking.”

They believe it is important for seniors to stay active because physical activity helps with digestion, sleep, weight control and mental alertness.
“The Williams Home, Inc. lovingly encourages the ladies to keep moving and remain active not only for their physical well-being, but also for their mental well-being,” Peters said.

The Summit
The Summit, resting on 143 acres in Wyndhurst, provides a variety of fitness activities for its residents. Enjoy one of their walking trails, be adventurous and take a canoe out on the lake, or dance in a Zumba class. Regardless of what residents choose, staying active is encouraged.

“We have a wonderful campus with walking trails,” said Brenda Dixon, marketing director. “We actually just recently completed our walk around the lake.” The “Summit Lake Walk” is nearly a mile long and circles around the lake with “paved walkways and natural walking paths,” according to Dixon.
Since The Summit has a partnership with the Jamerson YMCA, located within walking distance from the retirement community, they do not have a need for a large exercise facility. However, they still have a small fitness center on campus that has equipment such as treadmills, NuSteps, free weights and stationary bikes.

“We also offer a lot of fitness classes,” Dixon said. Some of their classes include Zumba, chair exercises, Tai Chi and yoga.

“There’s a pretty good range of opportunities for group fitness,” Dixon said. Some of the classes offered can be modified to meet the resident’s individual needs.

“We definitely know it’s important for seniors to keep moving,” she said. In the spring, they are excited to be starting a walking group. Residents will set walking goals and can reach them by walking both inside and outside.

“Here at The Summit we offer something for everyone throughout all levels of care. The beautiful campus, the walking trails and a lot of outdoor opportunities including gardening, are all in addition to the group fitness programs,” Dixon said.

Know what to look for…

According to the American Optometric Association’s Optometric Clinical Practice Guideline, vision disorders are the fourth most common disability in the United States and the most prevalent handicapping condition during childhood. Unfortunately, the report also indicates that only 31 percent of children ages six to 16 are likely to have had a comprehensive vision examination within the past year, and only 14 percent of children under the age of six have ever had a vision examination. As such, many children may be struggling with vision issues unbeknownst to their parents.

Luckily, there are common warning signs that likely indicate vision impairment. “Warning signs include headaches, squinting, difficulty concentrating, blurry vision, an eye that turns in or out, and difficulty paying attention or keeping up in school,” says Gail Ganser, MD, Pediatric Ophthalmologist at Piedmont Eye Center. “Early detection is important because visual disorders can impair learning and social development,” she adds. “Also, the vision part of the brain is maturing until about age seven, and after that some conditions can no longer be treated leading to a permanent disability.”

Vision screenings can detect a wide range of conditions, some of which can be corrected with glasses alone. “The most common eye disorders in children are myopia, hyperopia or astigmatism, all of which can be treated with glasses,” Dr. Ganser says. “Strabismus is abnormal turning of the eye treated by glasses or surgery. In another condition, amblyopia, vision develops poorly in one eye due to it being misaligned or having a strong need for glasses. Some children have convergence insufficiency where their eyes cannot focus inward as required for reading. Dyslexia or other reading disabilities are not uncommon.”

Your child may be anxious about getting a vision screening, but Piedmont Eye Center makes the process as enjoyable as possible. “At PEC we try to make the eye exam fun,” Dr. Ganser says. “We can use symbols to check vision in a younger child, and toys and lights for other parts of the exam. Dilating drops are often used to determine if glasses are needed. Children can visit our playroom while their eyes are dilating.”

If a vision screening indicates your child does need glasses, he or she may be anxious about wearing them. Dr. Ganser and the ophthalmology team of PEC do their best to ease children’s anxiety. “If a child is nervous about glasses, I ask them if they have friends who wear them,” she notes. “I explain that they are fashionable and that I’m sure they will be able to find frames in their favorite color.”

Dr. Ganser says most children are accepting of glasses due to the abundance of functional and stylish choices available. “Years ago the choices for children’s eyewear were limited,” says Tabitha Diaz, Licensed Optician at McBride Blackburn Opticians. “Children’s glasses were an afterthought to many manufacturers. In recent years there are a lot of companies who have invested time and money into research and development to improve choices and quality for children. This makes choosing the proper frame much easier. We can provide a child with a fun, trendy frame that fits and is functional. The varieties of colors, shapes and brands make it fun for the child to choose their new glasses. Like the frames, lens materials have grown as well. There are many materials on the market now that allow the lenses to be thin and lightweight, but still safe for children.”

According to Diaz, the most popular brands of children’s glasses available at McBride Blackburn depend on the age of the child.

“For small children, including babies and toddlers, the two most popular brands are Mira Flex and Dilli Dalli,” she says. “They come in multiple shapes and sizes and the colors are bright and fun for small children. For older children and pre-teens we sell a lot of Ray Ban, Lily Pulitzer, Izod and other fashion-forward brands.”

Diaz advises parents to give their children a choice and to shop local rather than online. “My advice is to always allow the child a choice in what they are going to get,” she notes. “If they don’t love the glasses they will be less likely to wear them. Also, seek professional help. There are so many online retailers that many seem initially cheaper, but if the glasses aren’t measured and fitted properly they may be doing more harm than good. Children can be rough on glasses, that’s a given. Buying from a local optician will insure they are made correctly, and you will have a place to take them to be adjusted and repaired as needed.”

Regardless of a customer’s age, the McBride Blackburn team is committed to making the glasses-purchasing experience as fun and easy as possible. “Often I have kids who try to bend their glasses just because they want to come visit our office! We currently stock over 100 frame choices just for kids, we have a dedicated area to shop and play, and we have our own finishing lab on site so our turnaround time is faster than most,” Diaz said. “Additionally, we have personally reached out to the local pediatric ophthalmologists to find out their preferences on frame choices and measurements. By working together we are able to satisfy the parent, the child, and the doctor.”

How Barre Classes Are Changing Work Outs

As a former dancer with over a decade of experience, I walked into local fitness studio Iron & Grace feeling pretty confident. I was there for their Fluid Sculpt barre class, and I assumed my years of experience doing tendus and pliés would mean this class would be a piece of cake. I think you can tell where this is headed—I was wrong.

After 45 minutes of strenuous exercise, I emerged from the class feeling exhilarated and a bit sheepish. Barre workouts, I discovered, utilize many techniques and poses from ballet barre exercises, but they may also integrate elements from aerobics, yoga and Pilates. Combining these approaches makes for a rigorous and comprehensive workout that targets and strengthens several areas of the body.

To learn more about barre classes and how they are changing the fitness world, I spoke with Alaya Sexton, co-owner/program director of Iron & Grace, and Megan Heatwole, community recreation programmer with Lynchburg Parks and Recreation.

Iron & Grace
Alaya Sexton founded Pilates and yoga studio Vitality Inc. in St. Paul, Minnesota in 2004 before deciding to open a new studio, Iron & Grace, in Lynchburg in 2013. “The move was about the same thing we want for our clients, a healthy balanced life,” she says. “For us, that meant having more time for our family and following our passions.”

Sexton, who co-owns Iron & Grace with her husband, Chad, believes Lynchburg is the ideal place for their studio for several reasons. “More than any city we were considering, Lynchburg was ripe for a business just like ours,” she says.

“It seemed like this community needed a studio that could bridge the gap between rehabilitation and fitness, and there were just a couple people teaching Pilates and kettlebells. We also understood that there were a lot of people like us—outdoor enthusiasts—who enjoy being active in this beautiful place, and being strong makes your endeavors more enjoyable.”

Among the body-strengthening classes offered at Iron & Grace are three different formats of barre (see sidebar, left).

Although barre workouts are trending now, Sexton and her team do not choose which classes to offer based on popularity alone. “Because we all attend industry conferences and pursue continuing education frequently, we have an awareness of what is trending but choose formats that honor our educational pursuits and creativity and align with evidence-based practices and sound exercise science,” she says.

Sexton believes barre workouts are popular because “they are accessible to all fitness levels, require little to no extra equipment that may otherwise intimidate, and they deliver results.” She also notes that barre classes “target the areas where many women seek change: they lift your bottom, tighten your waist, and tone your arms and shoulders.”

Although each barre format is distinct, certain elements run throughout all barre classes at Iron & Grace. “All barre classes at Iron & Grace are Pilates-based so the attention to posture, the role of the core, and proper mobility/stability principles are present in every class,” Sexton says. “Our classes are consciously crafted to move in functional patterns that promote better overall balance. All definitions of balance apply. First, in a steady/equilibrium way: you won’t fall down. Second, in a balancing the length and strength of a joint way: reducing wear and tear and optimizing both flexibility and power. Third, in a mind/body way: coaching conscious breathing and body awareness to decrease stress hormones. The endorphins that come with fun, invigorating cardiovascular exercise certainly help one stay balanced as well.”

Sexton believes barre classes will continue to be popular in the future as long as studios, not corporations, retain creative control. “Industry wide there are many homegrown barre programs, like ours, that will continue to deliver results, apply new knowledge and grow,” she says. “However, franchised and licensed barre programs lack creative control for the person delivering the class when they are subject to corporate programming. That model puts a performer, not a teacher, standing in front of a class giving the same workout and not interacting with their students to teach them. If one is always doing the same workout, their body adapts and they no longer get results. Luckily, there are always innovators who have direct interaction with their students and can continually deliver results.”

Iron & Grace is without a doubt one of these innovators. Since opening in Lynchburg, it has grown in terms of both physical space and staff, recently developed a two-year apprenticeship to keep up with demand, and trained other studios in its Power Barre format. “Our message is and always will be the same: knowing and moving your body improves your quality of life, and the pursuit of fitness should be relevant to life,” Sexton says. “We are scientists practicing the art of movement and can help any person achieve their fitness goals.”

Lynchburg Parks & Recreation
Lynchburg Parks & Recreation has always offered a multitude of health and fitness classes, and one of their latest offerings is called “Ballerobics.” Community Recreation Programmer Megan Heatwole describes Ballerobics as a class that “uses ballet exercise and technique for a gentle, full body workout, aimed to increase flexibility, balance, and muscle tone.”

Heatwole indicates that enrollment has grown since Parks & Rec first offered the class in spring 2016, and she attributes that growth largely to the abiding popularity of ballet.

“Ballet is the mother of all dance, and it is a great workout,” she says. “It is one of the most classical and revered styles of dance. Ballet form and technique has been used in many different styles of fitness classes. In addition, many professional athletes, such as football players, have been known to use the art form as a workout to improve balance, flexibility, posture and strength. Ballet-influenced fitness classes aren’t going away.”
Ballerobics is for individuals age 16 and older, and it can be modified for those who are new to barre workouts and those with minor injuries. “All movements can be modified to accommodate your fitness level and physical ability,” Heatwole says. “For example, I took the class as I was recovering from ankle surgery. Although squatting and jumping were nearly impossible for my left foot, I was able to easily modify the movements to accommodate my limited mobility.”

Regardless of which fitness class you choose, Lynchburg Parks & Recreation always aims to create a fun, active experience for attendees. Says Heatwole: “Our fitness classes offer a friendly, laid back environment for people to get motivated, have some fun and get a workout in!”

By Emily Hedrick