Fitness Tips

Exercise Snacking

Fitness tips with Leanne Spencer | www.bodyshotperformance.com

Recently, I have been talking to lots and lots of different people at an organisation where I am the head of wellbeing. And almost every single one of them have reported this mid-afternoon slump in energy. Does this sound familiar to you? And if so, have you ever wondered how to stay energised after lunch? The main thing I am discovering is that people just are not physically moving enough. Given the current circumstances I know that is a bit obvious. We are working from home in the main, people are not necessarily going out and about. You may even skip or have skipped exercise all together. And there is, of course, a lot of staring at screens. But there are ways that you can move within the confines of a building if you really cannot get out for a five- or ten-minute walk or a quick jog.

Movement Snacking

This is where the concept of movement snacking comes is. Think of exercise as movement snacking. In the same way that you might go over to the fridge and pick up a snack from the fridge, you are going to snack on movement. There are lots of different ways you can do this. You could use your staircase, for example, to run up and down five times. You could have a heavy object near your desk, like a kettlebell, a dumbbell, a sack of spuds, books in a rucksack, anything like that will do, and you can squat with that. You can push it overhead. You can do body-weight exercises like squats and press-ups, and you can even get out and just stand outside your front door or in the communal garden or in your own garden and do 10 jumping jacks or skip for two minutes.

Exercise Doesn’t Have To Be One Big Block

So, for two to five minutes of every hour, I want you to be thinking about what you can snack on in terms of movement, because exercise does not have to be one big block. It certainly does not need to be an hour done at some point during the day. Exercise is most effective when it is blended with other types of movement, and it is most effective when you have lots of little spikes of daily life movement throughout the day.

Little And Often

So, snack on daily physical movement little and often. What are your exercise snacks? What are your go-tos? Have you got your environment set up so all of that is ready? So there is minimal decisions that you have to make to make it happen. The other great thing about exercise snacking is that it requires no to little equipment. And remember exercise does not have to be one big block! Try exercise snacking, see if it makes a difference to how you feel and let me know how you get on or your thoughts. That’s it from me. Stay healthy and all the best for now.

Wednesdays 5, 12, 19 & 26 August: Live Stream Life Drawing & Painting

10am-1pm. This is a live streamed, online class on life drawing with the Dulwich Art Group. Untutored sessions with a long pose generally held for three weeks giving the artist a chance to produce a more considered piece of work. Our models are carefully chosen and are lit with professional lights. Advice is always on tap but we tend to leave you to your own devices unless encouraged. The atmosphere is relaxed and friendly the quality of attention is always excellent. 4a Champion Hill SE5 8AH.

www.dulwichartgroup.co.uk.

Wednesdays 5, 12, 19 & 26 August: Online New Mum’s Group

This free online group running from 10.30am12noon on Wednesdays will provide a support environment where mothers can get together with others who may be struggling with one or more aspects of being a new mum.

www.bellhouse.co.uk.

Thursdays 6, 13, 20 & 27 August: BNI Adventurers (online meeting)

6.45am-8.30am. Are you looking to grow your business? We have kept £9.4million in the local economy this year alone. We’ve changed the way the world does business……now it Dulwich’s turn. Contact Hayley on 07843 989728 for more information.

www.facebook.com/adventurersbni/

Wednesday 5th August: Why We Love Nature. Into

The Tangled Bank – Book Talk with Lev Parikian

7pm-8pm Free. Warm, humorous and full of telling detail, Into the Tangled Bank puts the idiosyncrasies of ‘how we are in nature’ under the microscope. www.bellhouse.co.uk.

Monday 10 - Friday 14 August: Aerial and Circus Summer School 7 to 15 yr

10am-4pm. Flying Fantastic Peckham, Unit 1B Bellenden Road Retail Park, Bellenden Road, Peckham SE15 5BA.

www.ffyc.co.uk/holiday-sessions.

Mon 10 - Fri 14 August: The South London Dance Academy Summer School thesouthlondondanceacademy.com

9.00am-3.00pm @ Ivydale Primary School, Inverton Building. Pupils will have lessons in Ballet, Jazz, Contemporary, Body Conditioning and Stretching, Choreography and Creative Dance. Younger groups will have arts and crafts sessions as well as outdoor fitness fun. Pupils will remain in a bubble (grouped according to age and level) of no more than 15 pupils throughout the week: Primary and Grade 1 Level (5+); Grade 2 Level (8+); Grade 3 and 4 Level (11+) & Grade 5-8 Level (13+). Spaces are limited to 15 per bubble and are only reserved on receipt of payment via the school website. Please contact:

info@thesouthlondondanceacademy.com

Saturday 15 – Sunday 16 August: Crystal Palace Festival

We are so excited about bringing you, your family & friends in Crystal Palace and beyond together on the weekend of 15 and 16 August 2020 with great performances, family participation and a joyous community love-in. We are setting up a temporary television studio at the top of the Upper Norwood Library Hub and inviting some amazing artists to perform live there to stream out to you at home! Funding from the Arts Council has meant that we can bring a really high quality streamed event into your home. We will also be raising funds for the Festival charity and other local causes, to support the most vulnerable and in need. Hosted by our dynamic presenters with some famous faces popping up, there will be a truly exciting array of diverse artists from Crystal Palace and south London to enjoy – music, spoken word, theatre and dance live from one location for a truly festival atmosphere.

PROGRAMME ANNOUNCEMENTS COMING SOON!

So get Festival ready – we can connect & party together, at home!! crystalpalacefestival.org.

Wednesday 26 August: Cooking with Scissors – Via Zoom

An opportunity for local business professionals to meet, make new contacts and gain new business. To find out more or register your interest in attending, please email

sbn@cookingwithscissors.co.uk.

PREVIEW: Thursday 10th September: What’s The Big Idea

7.30pm-9pm. £150 for the course. A professional-led 10 week workshop teaching all aspects of screen-writing. www.bellhouse.co.uk

Thursday 13 - Sunday 31 August: Look Out

A solo exhibition by conceptual artist, Laura Hepworth at the Jeannie Avent Gallery. 14 North Cross Road, East Dulwich SE22 9EU. Weekdays from 11:30- 5:30pm and Saturdays from 10-5pm. Sundays from 11-4pm. @lhepworth2 @LHConceptual

Community News Peckham Rye Fete: Cancellation

The uncertainties affecting large gatherings have led us to decide, very sadly, to cancel this year’s fete, usually held on the first Saturday in September.. But it will be back in 2021 with renewed vigour and all the familiar traditional attractions: the always popular dog show, children's fancy dress competition, Punch and Judy, coconut shies and sack races, lots of stalls including the Friends-run ones selling books and plants., together with the Friends-run Pimms, wine and beer marquee and tea and cakes tent, and various other food stands.

Link Age Southwark Challenge

Challenge yourself and raise funds to support the work of local charity Link Age Southwark. The Prudential Ride London is going virtual this year and is free for anyone, anywhere to take part. You can set your own personal challenge and rediscover the joy of being active in any way you choose, but on wheels – this could be on a bike, in a wheelchair or on a skateboard! The event will be held on the weekend of 15/16th August and all registered participants will be entered into a nationwide competition to win one of 25 prizes. For information contact Melissa Whittingham: info@linkagesouthwark.org

To get your listing here contact: angela@semagazines.co.uk

www.horniman.ac.uk | 100 London Road, SE23 3PQ

Museum Has Now Reopened

The Horniman will reopen its doors to the public from Thursday 30 July. Visitors (including Members) will need to pre-book for a free, timed entry slot. Social distancing and other safety measures will be in place, including hand sanitisation stations, an enhanced cleaning regime, updated signage and a one-way visitor route. Some attractions including the Aquarium and Butterfly House will remain closed initially, and some interactive exhibits have been removed or covered up. FREE. Advance booking required – horniman.ac.uk.

Exhibitions & Displays Permian Monsters: Life Before the Dinosaurs Extended to 3 January 2021

252 million years ago, in a period called the Permian, life on Earth was dominated by extraordinary creatures. It was a time of fearsome sabre-toothed predators, giant insects and bizarre-looking sharks. The Permian ended with a mass extinction that destroyed 90% of all life, paving the way for the Earth's next great rulers… the dinosaurs. In this fascinating, family-friendly exhibition, which is travelling to the UK for the first time, you can discover more about this mysterious time period. On display will be fossil skeletons as well as full-size models and animatronics that bring the Permian back to life.

Tickets*: Child £5, Adult £9, Family (up to two adults and two children) £20. Horniman Members and Benefactors enjoy free, unlimited entry. *Prices include a voluntary Gift Aid donation which helps support the work of the Horniman.

Permian Monsters: Life Before the Dinosaurs is a travelling exhibition produced by Gondwana Studios. See horniman.ac.uk for more information and to book tickets.

Image courtesy ©Gondwana Studios

As I Live and Breathe Until 30 August 2020

Award-winning, internationally exhibited visual artist Claire Morgan has created stunning new pieces for the Horniman, including a dramatic installation in Gallery Square. Claire's thoughtprovoking work draws on the theme of waste and the impact that humans have on their surroundings. Her pieces include thousands of fragments of colourful waste polythene frozen in time.

FREE – included in pre-booked, free museum visit, book: horniman.ac.uk Turn It Up: On Paradoxes Extended until 4 October 2020

Jide Odukoya's photographic series shows a contrasting Nigeria through the lens of traditional weddings, highlighting how moments of extravagant celebration are an important part of Nigerian cultural identity because of the fragile wealth that supports it.

FREE – included in pre-booked, free museum visit, book: horniman.ac.uk

We have vacancies in our Nursery & Reception Classes for SEPTEMBER 2020

15 hours & 30 hours available in the Nursery* *ADDITIONAL HOURS CAN BE BOUGHT FOR THOSE ENTITLED TO 15 HOURS (Up to 30 hrs Max)

Contact the school office for more information: admin@swoy.lewisham.sch.uk | 020 8690 2842

Forest School sessions at local nature reserve Experienced & stable staff team Exciting & engaging curriculum Breakfast & After School Club providers, in partnership with the school Friendly & supportive community Strong & effective School Association (known as SWOYSA)

PLACES AVAILABLE FOR NON CATHOLICS & ALL RELIGIONS WELCOME!

Brockley Park, Forest Hill, London SE23 1PS | www.swoy.lewisham.sch.uk

www.horniman.ac.uk | 100 London Road, SE23 3PQ

Grasslands Garden Open year round

Wander through wild landscapes in the Grasslands Garden, featuring spectacular plants from North American prairie and South African grasslands. Celebrating critically threatened wild landscapes, during the winter months visitors will be able to see beautiful architectural seed head heads and fading flower spikes. Linked to the World Gallery, the naturalistic planting scheme was devised by Olympic Park designer James Hitchmough. FREE -

no pre-booking required. Bee Garden Open Year Round

Bee Garden 'FlowerGirl' ©JasminePradissitto / Horniman

Newly created during lockdown, the Bee Garden is helping bees to thrive by the side of one of London's busiest roads, the South Circular. The Bee Garden features hexagonal planters filled with bee-friendly flowers, bee hotels set within in mini-meadows of wildflowers and a central sculpture – Flower Girl, by Jasmine Pradissitto – made of pollution-absorbing material. FREE - no pre-booking required.

Green Turtle Until May 2021

A magnificent taxidermy mount of a male Green Turtle, Chelonia mydas, on loan from the Natural History Museum is on display in the Natural History Gallery. Over 100 years old, this impressive animal was collected off the coast of Nicaragua in Central America and presented to the Natural History Museum in 1906. This small display will showcase the challenges facing Green Turtles and other marine life today and what we can do to protect it.

FREE – included in pre-booked, free museum visit, book at horniman.ac.uk Family: Plonk Golf Daily, 11am to 5.30pm

Grab a (sanitised) golf club and test your wits against a socially-distanced course featuring bonkers ball runs, loop-the-loops, heroic hills, balancing-beams, and some Horniman-themed specials. And for those who have fallen in love with the epic Horniman Walrus, meet Plonk's very own Gerald the Crazy Golf Walrus.

Tickets: Child £4, Adult £6, Family (two adults and two children, or one adult and three children) £16. Book in advance on Plonk's website or pay on the day (card payments only). Horniman Market Every Sunday, 10am–3pm

The Horniman Market is open every Sunday to pick-up your weekly essentials including fresh fruit, vegetables, cheese, bread and meat, direct from independent and local producers. Follow @ HornimanMarket or visit the website to find out more horniman.ac.uk.

Free entry, no pre-booking required. Traders are currently accepting card payments only. Café Daily, 9am to 5.30pm

As well as the Café kiosks in the Gardens, the main Café will be open throughout August, offering takeaway meals, snacks, drinks and ice cream. Outdoor seating only.

No pre-booking required. Please note there is no access between the museum and the Café – please use the separate Café entrance. Shop Daily, 10am to 5.30pm

Visit the Horniman's pop-up gift shop at the end of your pre-booked visit, for a range of beautiful gifts, treats and memories to treasure.

The shop can only be accessed as part of a prebooked, free museum visit. Book at horniman.ac.uk