Blog

John Periera- Marketing Intern
1. Oatmeal
Oatmeal is a great source of fiber and minerals that isn’t just for breakfast like all those name-brand cereals. You can either eat it plain or add some fruit for extra flavor and vitamins. Unlike most cereals, Oatmeal can keep you full for hours.
2. Eggs
Eggs are the “perfect protein”. Each egg roughly has 6 grams of protein and are perfect for being healthy on a college budget. You can do so much with eggs, it’s unbelievable. You can either eat them fried, boiled, or scrambled. Not only that, but you can add them to a salad or a sandwich. Eggs are cheap and they complement your meals immensely.
3. Brown Rice
Brown rice is a highly nutritious grain. It is good for the heart, aids digestion, and may reduce the risk of cancer, diabetes, and high cholesterol. Brown rice is the purest form of rice which is why it’s high in fiber and is still intact with all its nutrients. You can get a 5lb Great Value bag of brown rice for only $3!!
4. Sweet Potatoes
Instead of buying boring, plain potatoes, buy sweet potatoes!! You can get creative with these things such as sweet potato fries (which are delicious), a baked potato, or even cinnamon mashed sweet potatoes. They are a high source of vitamin A, … Read More

Lindsey Haithcock – Marketing Intern
Staying motivated in the gym – as well as in school – tends to be a challenge that one comes across often. Speaking from experience, it’s easy to get excited about starting new; however, one may find themselves losing interest after only a few weeks. If you are struggling with staying motivated in and out of the gym – this post may be for you.
Here are FIVE things that will help you stay motivated:
1. Change your perspective.
Shift your mentality that working out is a chore, to that working out can be fun and rewarding. It isn’t as hard as you may think. It’s the same with homework; if you sit down and tell yourself that it will be rewarding once it is done, you will more than likely get it done and thank yourself afterwards. Every time that you use your time productively you will thank yourself for that in the end.
2. Set a (practical) goal. 
It is extremely easy to get excited about something in the moment, and then get disappointed when things don’t go as you had planned. Most people fail at their fitness goals because they’re waiting for something miraculous to happen, but that is unfortunately not how it works. It often takes months for changes to show, so be patient and take things slow.
3. Create a schedule & stick … Read More

Alivia Chenoweth – Marketing Intern
Keeping a workout routine is difficult, especially when you lose motivation easily or have a hard time making a routine schedule. Over the past few years, the trend of keeping a workout journal has popped up and it has a lot of beneficial qualities. Below are the steps of keeping a workout journal and the positive aspects that come from it.
Step 1: Buy the journal! It doesn’t have to be a paper copy. If you prefer to use an app that works perfectly too!
Step 2: Organize what you will put in it. This could include your routine, eating habits, mood, etc.
Step 3: Record your personal progress.
Step 4: Analyze patterns of what is beneficial and what isn’t. You don’t want to keep doing something if it isn’t helping.
Step 5: Update your routines at the end of the week and don’t be afraid to make them more difficult!
Always make sure that you keep your journal with you. You know what they always say, “Out of sight, out of mind” and with this you need to keep it as a top priority. Some of the benefits of keeping a journal are:

They help clarify and focus on your fitness goals.
They help track your progress.
They benefit in recording workouts and planning ahead to help you have a better understanding of your fitness habits.

Even though … Read More

John Pereira – Marketing Intern
1. Foam Rolling
Foam rolling is a great way to massage your sore muscles after an active day. It allows you to improve your range of motion as well as decrease the lactic acid. By decreasing the lactic acid, you may be able reduce muscle soreness.
2. Swimming
Swimming allows your body to be weightless while also stretching your body and relaxing your joints. The water can also help improve circulation in the muscles, blood vessels, and heart.
3. Hiking
Unlike walking on a flat surface, hiking on uneven terrain will work a wider variety of muscles. Hiking is also a way to exercise outside and be surrounded by nature and God’s beautiful creation. Enjoying the outdoors can positively affect one’s mind as well as their body.
4. Yoga
Yoga is known for increasing flexibility as well as teaching proper breathing techniques and body control. Yoga can also promote blood flow to help repair the broken-down muscle tissues. Check out our Group Exercise schedule if you are interested in attending a Yoga class.
5. Light Weight Training
Performing an exercise that made you sore but using a lighter weight can actually be beneficial. On your off days, doing the same exercises but with lighter weight, gets the blood pumping to those areas and helps repair the muscles. Using light weights and higher repetitions can help you work on your form and bring nutrients to the … Read More

Torrin Nelson – Marketing Manager
Cardio exercises are all about getting that heart rate up and consistently pumping in order to lose weight, burn fat, and improve overall health. Cardio exercise is very important for fitness, and fortunately, the possibilities are almost endless when it comes to getting a great cardio workout. Cardio workouts can take place indoors or outdoors, and because it is summer, why not take those cardio workouts outdoors? Cardio workouts do not only have to include jogging/running, but below are a few ideas for some fun summer cardio workouts.
1. Double Dutch / Jumping Rope
Take it back to childhood and find some friends to Double Dutch with you. Double Dutch takes some skill, so be patient and just make it fun while challenging yourself. If you are by yourself, grab a jump rope and try to find some new and challenging moves and jumps that you have never attempted before. You may surprise yourself. Jumping rope will get your heart rate up quickly and keep you on your toes, literally.
2. Biking Along a Trail
Biking can be very relaxing, especially if you find a great trail with some beautiful scenery. Local parks are a great place to get started because most of them have some sort of walking and/or biking trail. Keep those legs moving, and your heart … Read More

Written by: Danielle Ledgerwood
Summer in Lynchburg has a certain flair to it.
Once you get used to the Southern summer trifecta: insanely frequent thunderstorms, the sweltering combination of heat and humidity, and the relentless hordes of mosquitos, it’s actually quite nice.
There’s a stillness in the summer. Time slows down, days feel longer (especially when there’s light until 9 p.m.) and thoughts of school drift from your consciousness. That is – unless you’re one of the lucky few still in town for intensives.
During the summer, the majority of the Liberty student population is mostly absent, meaning the restaurants and local attractions in town aren’t nearly as crowded with college-aged kids.
The most frequent question I find myself asking: what is there to do?
When the weather cooperates and the air is not sweltering, there are a lot of things to do outdoors that are both physically active and fun.

Go hiking. Whether you hit up a classic like Sharp Top, Humpback Rock, or McAfee’s Knob, or want to try something new like Crabtree Falls or Devil’s Marble Yard, just be sure you take a buddy and always obey posted signs and warnings.
The James River flows right through downtown Lynchburg and offers opportunities for float trips or kayaking excursions. Although Outdoor Rec doesn’t rent out our kayaks during the summer months, there are other local outfitters that do.
Go for a run on Blackwater Creek Trail or the Liberty Mountain Trail System.
Take a swim at Miller … Read More

John Pereira – Marketing Intern
1. Go to a Pool
The best way to stay cool on a hot day in the summer is to go swimming! We have a beautiful pool at David’s Place which is perfect for a day in the sun. Check out our membership options or day passes and bring your friends and family! We can’t wait to see you there!
2. Buy or Make Popsicles
When it is hot out, eating a cold and refreshing popsicle should make you feel better! There are so many flavors to choose from AND they are cheap so they won’t burn a hole in your pocket. Popsicles are great for parties in the summer or just a relaxing day where you want to eat something cold and yummy! Check out this great and healthy recipe.
3. Run Through Sprinklers
Sprinklers are a fun way to stay cool in the summer if you don’t have a pool that you can go to. Lynchburg has an awesome Sprayground that is free to use. But if you would rather hang out at your house, sprinklers are cheap and easy to put together. Just connect it to your water hose! This option is a fun and easy way to stay cool on a hot summer day.
4. Stay Hydrated
Don’t forget, the most important thing to do on a hot day is to stay hydrated. According to One Medical, water accounts for 60% of our bodies. Either drinking water or … Read More

John Pereira – Marketing Intern
1. Watch Fireworks!
Is it even the 4th of July without any fireworks?! You can either buy and host your own fireworks show with your friends and family or go to a local fireworks show in the neighborhood. The good thing about going to a fireworks show is that it is usually free! Check out these shows happening near Lynchburg, Va:
July 3, 2018

“Before The Works” 4TH Of July Independence Day Festival and Fireworks at Liberty Lake in Bedford

Liberty Lake Park in Bedford, Virginia
Festivities start at 5 p.m. Fireworks begin at dusk.

Wyndhurst Fireworks

The Summit Lake in Lynchburg, Virginia
Fireworks begin at 9:00 p.m.

July 4, 2018

Lynchburg Hillcats Home Game

Hillcats Stadium in Lynchburg, Virginia
First pitch is at 6:05 p.m. Fireworks follow game. 

2. Go to a Parade!
There is nothing like watching a parade and seeing how festive and happy everyone is. With the music and the marching, everyone is having a great time! This is also a perfect time to pay your respects to the veterans who may be marching in the parade as well. Parades are free to go to and are a great way to start the 4th of July!
July 4, 2018

4th of July Parade

Concord Elemntary School
10:00 a.m.-11:00 a.m.

3. Have a Cornhole Tournament!
Cornhole is a very simple beanbag game. However, with the right people, it can get pretty … Read More

Jonathan Husker – Communications Coordinator
The only thing that holds us back from meeting our goals is our limits. Once you have set some S.M.A.R.T. goals, you must prepare yourself to push your limits as you pursue your goals. While some limits can be physical, many limits are mental. Mental limits require a special mindset that enables you to not only test your limits, but overcome them.
Here are five ways that you can push your limits and reach your goals.
1. Challenge yourself by taking on a bit more than you believe you can
The process starts with practicing pushing yourself a little harder than you have before. In the past, you may have stopped once you reached a certain point in the pursuit of a particular goal. This time, try to take one extra step, a step you may have never attempted before. Sooner or later, that extra step becomes the new normal. As you continue to push yourself step by step, you will be progressing towards your goal faster than ever before.
2. Visualize yourself reaching the next level
Often, the best motivation is simply imagining what it will be like once you reach that goal. Now, take some of that motivation of reaching the end goal, and apply it to the various steps of the process. If you imagine … Read More

Written by: Linda Galvez
Summer is by far one of my most favorite times of the year and there is nothing quite like a Virginian summer-time hike. There are several hiking trails within an hour of Lynchburg including Cole Mountain, Humpback Rock, Spy Rock and many others, we really are located in a great section of the Blue Ridge Mountains! This summer the Outdoor Rec department did not waste any time in scouting and planning new trips to these areas. One trip that stood out to me was a day-trip to the Moorman’s River.
The trip started off great, Lynchburg had just gone through several days of non-stop rain and we were excited to get outside. We started our hike from the second parking lot just beyond the Sugar Hollow Reservoir where the yellow-blazed trail begins. We came to the first crossing and it was completely flooded with what looked like class 3 rapids! We took a few minutes to assess the situation and after deciding we did not have the proper gear or experience to cross, we turned around and headed back to the parking lot.
We didn’t want to waste a beautiful day so we researched other hiking options that were nearby and wouldn’t take too long to complete. We headed 20 minutes west to Humpback Rocks near Afton Mountain. We chose the 1-mile loop as we were pressed for time … Read More