Fitness Tips

Non-negotiables

Fitness tips with Leanne Spencer | www.bodyshotperformance.com

Do you know your non-negotiables for health & wellbeing?

Vishen Lakhiani is an entrepreneur. He’s also an author. He’s the creator of a company called Mindvalley University. They run month-long workshops and seminars in various different parts of Europe, around health, fitness, and wellbeing. The reason I bring him up is I read an article recently where he was crystal clear on what his non-negotiables were for his own health. He makes sure that they happen every single day and nothing is allowed to come in over that in the diary. The reason for that is he strongly believes in putting himself first. And I hugely usually support that idea. I don’t mean ignoring your kids or telling a spouse you can’t help them with a problem because you’re the most important thing. It’s not about that. It’s not about being selfish and selfcentred. It is about understanding the 1, 2, 3 things that need to happen for you so that you can be a better manager, a better employee, a better colleague a better leader, a better wife, brother, sister, father, mother, et cetera.

Know Your Non-Negotiables for Health & Wellbeing

I’ve got four and four is a lot, but this is my game, right? I suggest you have one, two or three. 1) Sleep - My sleeps got to start with a seven. Seven hours and a minute, I’ll be all right, seven hours and 59 minutes, I’ll be a lot better, but it got to start with a seven. 2) Daily Meditation - Two daily meditations, five or 10 minutes a day. 3) Vegetable Intake - Three vegetables on two out of my three meals a day, because I know the benefits of eating lots of vegetables. So normally breakfast and dinner. 4) Steps - A minimum number of steps because I know walking improves my mood and energy. And it’s great for my cardiovascular fitness. It’s a real foundation of fitness if you like.

Getting Clear on Your Daily Goals

So both Vishen and I are very clear on what our non-negotiables are and it doesn’t take me a huge amount of time during the day to make sure they happen. And when they do, I know I’m good to go. I can respond to whatever comes in, whether it’s something blindsiding me or whether it’s just an increased amount of workload that day. Maybe for you, it’s your kid coming home from school because they’re not well, or you get a big piece of work dumped on you by a sick colleague, whatever it might be. It’s part of being resilient. Know your non-negotiables to be happy, healthy, and resilient.

So my question to you is what are your health non-negotiables?

Think about one, maybe you’ve got two, maybe you’ve got three, but really get clear on what those non-negotiables are and then make sure they’re in the diary so that they happen. You ring fence that time, so you can get done what you need to get done.

Saturday 4 December: Hand Printing Vintage Christmas Cards

10am-12pm and 1-3pm. Join Simon Trewin from The Garage Press to use his vintage printing presses, blocks and type to print twenty Christmas cards with festive envelopes and a dozen gift tags to take home in a tin box. Full instruction will be given – just bring your enthusiasm! The workshop cost is £40 per participant, all materials included. Bell House 27 College Road, Dulwich SE21 7BG.

www.bellhouse.co.uk

Saturday 4 December: DSO Winter Concert

7pm-9pm. Swan Lake Dulwich Symphony Orchestra plays music from Tchaikovsky’s complete ballet score, with narration.

Conductor - Leigh O’Hara Narrator - John Flinders

All Saints Church West Dulwich, Lovelace Road, West Dulwich SE21 8JY.

https://www.eventbrite.co.uk

Saturday 4 December: Lambeth Palace Christmas Fair

12pm-6pm. Visitors can expect to be treated to live music and artisanal food in the Palace grounds, while in one of the beautiful rooms inside the palace they will have the opportunity to shop for Christmas gifts from the exhibiting designer-makers. Clara Breen will be exhibiting her handmade jewellery, join her to find the perfect gift for the jewellery enthusiast in your life. Contact shop@handmadeinbritain.co.uk or clara@clarabreen.com. Lambeth Palace, SE1 7JU.

Sundays 5, 12 & 19 December: The weekly Horniman Market

10am – 3pm. The weekly Horniman Market is open to provide food items including fresh fruit, vegetables, cheese, bread, cake, meat and street food. Alongside food stalls, you’ll find body care, clothing, jewellery, design and craft; most are locally produced, ethical and many use environmentally friendly materials, natural and organic ingredients. www.horniman.ac.uk. 100

London Road, Forest Hill, SE23 3PQ.

Sunday 5 December: Santa’s Grotto at Wigwam Toy Shop

10am-4pm. Santa’s grotto returns to Wigwam toy shop in West Dulwich this year. Tickets should be booked in advance and includes a chance to meet Santa in his grotto and receive a small gift. Tickets at: www.eventbrite.co.uk/

info@wigwamfamily.co.uk / 020 8676 4815 109 Rosendale Road, SE21 8EZ

Sunday 5 December: West Norwood Feast 10am-4pm

Keeping our visitors safe is a priority for Feast. Stay safe, shop safely and enjoy our wonderful market. As always our dedicated Feast volunteers will be on hand to help you make the most of your visit. https://westnorwoodfeast.com.

Sunday 5 December: The Wilderness Yet

7:30pm-10.30pm. The Wilderness Yet are fiercely talented musicians who blend traditional songs with their own songs to focus on the essential importance of the natural world, which is more relevant than ever. They are singer Rosie Hodgson, traditional fiddler Rowan Piggott, and guitarist-flautist Philippe Barnes. Expect songs about the countryside, threatened species and murder ballads and traditional tunes too! Rosie and Phillippe were part of the London Irish band CrossHarbour and Rowan learnt his music in Clare. As well as their own album Rosie and Rowan both have albums of their own and Rowan organised the Songhive project whose songs highlight the threat to bees from pesticide use. The Castle pub 280 Crystal Palace Road , East Dulwich, SE22 9JH.

www.thewildernessyet.com.

Mondays 6, 13, 20 December: Words Aloud: A Reading Group with a Difference

11am-12.30pm No Homework! Weekly discussions exploring stories and poems for sheer enjoyment, looking at how writers achieve their effects, led by author Lynn Knight. No pens, no paper, no prep, no pressure. FREE, but numbers are limited. To book a place or find out more contact lkreadingrlf@gmail.com Brought to you by the Royal Literary Fund Anerley Town Hall, 123a Anerley Road, Anerley, SE20 8AJ

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

Tuesdays 7, 14, 21 & 28 December: Tuesday Evening Life Drawing Zoom & Drop-in Session 7pm–8.30pm.

This is an online drawing & painting session conducted via Zoom and in studio. Long pose life painting and drawing. A single pose held for three hours with 5-minute model breaks every 25 minutes. This class will be run by Freya Tate, a wonderful artist with a sharp eye and a playful line. The session will be life model focused but Freya will introduce chaotic elements to challenge you and move your drawing on to higher levels. The Dulwich Art Group & School.

www.dulwichartgroup.co.uk.

Tuesday 7 December: Honor Oak WI 7.30pm

We meet on the first Tuesday of each month, currently via Zoom, at 7:30pm. twitter.com/honoroakwi www.facebook.com/groups/honoroakwi/

Honoroak_WI Email: honoroakwi@gmail.com

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