11 minute read
Fitness Tips
from SE21 September 2022
by SE Magazines
How to Maintain your Fitness When Travelling
Fitness tips with Leanne Spencer | www.bodyshotperformance.com
It’s the lament of many; how do I maintain my fitness and stick to my routine when I’m travelling? There’re lots of things that can scupper our good intentions and break our routine. It’s easy to fall out of good habits and find yourself eating the wrong things, skipping on your exercise plan and spending far more time sitting than standing. It doesn’t have to be that way though. There’s a lot you can do to stay active even in a tiny hotel room, and a bit of planning and preparation can help you stay on track. Here’re some of my top tips for staying healthy and active when you’re away from home.
1) Check Out Where You’re Staying
Look at the hotel website and the restaurant menus. If you have any particular dietary requirements, call ahead and ask them if they can cater for those needs. Most places will offer gluten-free, lactosefree and vegan options, but it’s pretty simple to create a meal that’s a little healthier by asking for the sauce to be brought in a jug on the side so you can control how much you have, for example. Don’t be embarrassed to ask the waiting staff how things are cooked either.
2) Agree with Yourself What You’ll Compromise On and What You Won’t
Travelling inevitably requires some compromise. You’ll be offered meals you wouldn’t normally eat, rich foods you might ordinarily avoid, 3 courses where 1 would do, and potentially more alcohol. Make a list of what you’ll allow yourself to have and what you definitely won’t.
3) Get Some Hand Grips for The Plane Journey
I’m serious. Hand grips can be used to do a workout from your airplane seat. Hold one of the grips in your hand and squeeze. This action works the forearm and the bicep, but as you’re squeezing, also tense the muscles of your leg, or your core and glutes. It’s a great way to do a workout from your seat!
4) Plan Your Exercise Routine in Advance
Try and find out what your schedule is before you go and figure out when you could fit in a run (and if you don’t know the area you’re staying in, just run 15 mins at a slightly slower pace in one direction then run back at a faster pace). Agree with yourself which morning you’ll do some exercises and just get up a do it.
5) You Don’t Need Much Space to Do a Full Body Workout
Many people don’t exercise when they’re travelling because there isn’t a gym, or they don’t have time to go outside. You don’t need a lot of space to work out and bodyweight is more than enough to challenge yourself.
6) Stay Active Wherever You Are
Even when you’re travelling there are plenty of opportunities to be active. Take the stairs instead of lifts or escalators. Stand where you can - even occasionally on the flight itself – rather than sitting.
Alleyn’s School
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Alleyn’s off ers co-educational excellence in a caring community for children aged 11-18.
We offer a range of scholarships and means-tested bursaries. For more details, and to learn about life at Alleyn’s and our next Open Event dates, please visit our website. www.alleyns.org.uk
020 8557 1500 | Townley Road, Dulwich SE22 8SU
THE SPORTS CLUB get fit, have fun, meet people
Get your fitness and wellbeing back on track!
50% off Joining Fee when you join in September
www.dcsportsclub.co.uk Membership now includes Exercise & Cycling classes Book a club visit or taster swim with our compliments See our website for terms & conditions and details of appropriate safety protocols in placeRegister today for a FREE trial swim Quote code:
FAC OMNIA AD DEI GLORIAM
‘The school’s work to promote pupils’ personal development and welfare is outstanding’ Ofsted 2017
First Class & Top of the Class!
*OPEN DAYS AND EVENINGS 2022
September
Wednesday 21st Saturday 24th Wednesday 28th | 5.30-8.00pm | 1.30-3.30pm 9.30-11.30am | 4.00-6.00pm | 1.00-3.00pm 10am-12 noon | 5.30-8.00pm | 1.30-3.30pm 9.30-11.30am | 4.00-6.00pm | 1.00-3.00pm 10am-12 noon
October
Come and Visit One of the Most Outstanding and Popular Schools in the Country!
Specialist 11-19 College in Mathematics & Performing Arts Headteacher Mr S H Morrison Alleyn Park, Dulwich, SE21 8SQ Tel: 020 8670 7575 Take advantage of the chance to visit Kingsdale Foundation School: An Ofsted rated exceptionally Outstanding School
*Sixth Form Open Days 2022
We invite you to come to West Dulwich in South London to discover just how we get the best out of our students and harness top talent within an ethos characterised by warmth, culture and care.The amazing popularity of the school is a reflection of our renowned academic achievements, inspirational award-winning learning environment and the unusually rare opportunities we provide. Kingsdale is extremely proud of its special reputation and heritage in Music and Mathematics. We offer scholarships for new entrants to the school who show musical, mathematical, artistic or sporting talent. Scholars receive free individual or small group tuition provided by expert professionals, to the value of £1,000 per annum.There is equality of access for admission places irrespective of distance from the school or home locality.
4.30pm – 7.30pm • Wednesday 28th September 1.30pm – 6.30pm 1.30pm – 6.30pm 1.30pm – 6.30pm
• Wednesday 19th October • Wednesday 9th November • Wednesday 30th November
*By prior appointment only. Virtual tours will also take place during events above. For information on admission to our Sixth Form for 2023 and to receive a Sixth Form prospectus please visit our website or contact the school by email at:
sixthform@kingsdale.southwark.sch.uk
Kingsdale offers private tours of the school during normal working hours throughout the academic year. Tours are arranged for prospective parents at a time that best suits them!
Wednesday 14 September: The East Dulwich WI
7.30pm for 8pm start. The East Dulwich WI welcomes new members at any time of the year. You can come along to one of our monthly meetings to see for yourself and join our group of women. We meet on the 2nd Wednesday of each month at The Castle (Upstairs), 280 Crystal Palace Road, East Dulwich, SE22 9JJ.
edwicommittee@eastdulwichwi.co.uk. eastdulwichwi.co.uk.
Friday 16 - Sunday 18 September: Peckham Festival
A long weekend of art, performances and activities for everyone. Created in 2016, the free event aims to support a more cohesive and diverse multi-generational community through the arts and celebrates the diverse creativity, culture and community of Peckham and beyond.
http://www.peckhamfestival.org
Saturday 17 September: The Great Hospital Hike
9:00am - 6:30pm. King’s College Hospital Charity presents: The Great Hospital Hike. from King’s College Hospital in Denmark Hill to the Princess Royal University Hospital in Bromley. Open to all ages, the Great Hospital Hike charts a lush and leafy route through some of southeast London’s prettiest parks and wildest woods. You could even just join us for the home stretch – the fun-filled Little Hospital Hike is only 3 miles long and ideal for children and fourlegged friends! Let’s go the extra mile for the NHS! Register here: supportkings.org.uk/GHH Ruskin Park bandstand (SE5 9BD) or if you are completing the shorter 3-mile route, it begins at Hayes Village Hall (BR2 7LE), SE5 9BD
Saturday 17 September: Choral Concert
7:30pm - 9:00pm. A concert of European choral music given by the St Stephen’s Consort, a group of young professional singers and present or past choral scholars under the direction of Nicholas Ansdell-Evans. The concert features four of Bruckner’s accessible and moving Motets and includes Ivor Gurney’s fabulous - and only - motet, “Since I Believe”, and other twentieth century English gems, balanced by some fast and furious French chansons. Admission free with a retiring collection in aid of the Church. St Stephen’s Church, 6 College Road SE21 7HW
Monday 19 September: Sabrina Ghayour: Persiana Everyday
7:30pm - 8:30pm. Persiana Everyday is a new collection of more than 100 fuss-free, crowdpleasing recipes for everyday eating. Designed to ensure maximum flavour with the greatest of ease – including no-cook, quick-prep, quick-cook and one-pot dishes – Persiana Everyday is full of generous, inviting and delicious recipes to cook again and again for family and friends. A Village Books and Alleyn’s School Enterprises Event. Tickets can be purchased on www.mct.alleyns. org.uk The Great Hall, Alleyn’s School, Townley Road, East Dulwich SE22 8SU
Tuesday 20 September: Meet Rob Biddulph!
3:30pm - 4:30pm. Come along to Village Books to meet Rob Biddulph and get your copy of Peanut Jones and the Twelve Portals signed, the second title in the Peanut Jones series. Some legends are born, some are drawn… No tickets required! Village Books, 1d Calton Avenue SE21 7DE.
Join us at our Open Events
Book your place dulwich.org.uk/admissions
200 pupils at Dulwich have free or subsidised places
Pupils are encouraged to be and do everything
Entry into Years 3-6 (ages 7-10) Mrs Polly Twisk, Junior School Admissions 020 8299 8432 junioradmissions@dulwich.org.uk Entry into Year 7 and Year 9 (ages 11 and 13) Mrs Sarah Betts and Mrs Alison Williams 020 8299 9263 the.registrar@dulwich.org.uk
Bursaries of up to 100% and Academic Scholarships of up to one third of full fees are available. Find out more and how to apply by scanning the QR code.
Tuesday 20 September: Entrepreneurs Circle Local Meeting: Dulwich
6pm-8pm. The Entrepreneurs Circle Local Meeting is a new type of Business Growth Meeting (with some networking) that’s guaranteed to help your business grow... IMPORTANT: this event is exclusively for Members of Entrepreneurs Circle so you’ll either need to sign up (for free) at the event, or visit: www.entrepreneurscircle.org/join to sign up. Hopefully we’ll see you there! If you have any questions, just let us know! Join your fellow Dulwich business owners for our Entrepreneurs Circle Local Meeting at The Clock House (Blakes) 198a Peckham Rye, East Dulwich, SE22 9QA.
Thursday 22 September: An Evening with Robert Harris
7:30pm - 8:30pm. Robert Harris is the bestselling author of Fatherland, The Ghostwriter, Munich, and more. Act of Oblivion is his spellbinding new novel reimagining the biggest manhunt of the 17th century: the search for two Englishmen, charged in the killing of King Charles I…1660. Colonel Edward Whalley and his son-in-law, Colonel William Goffe, cross the Atlantic. They are on the run and wanted for the murder of Charles I. Robert Harris is the author of fourteen bestselling novels including the Cicero Trilogy – Imperium, Lustrum and Dictator – Fatherland, Enigma, The Ghost, An Officer and a Spy, which won four prizes including the Walter Scott Prize for Historical Fiction, and more. His work has been translated into forty languages and he is a Fellow of the Royal Society of Literature. This event will be followed by a book signing. Tickets can be purchased at www.mct.alleyns.org.uk Townley Road, East Dulwich SE22 8SU.
Thursday 22 September: How to be happy through menopause (& peri-menopause)
8pm-9.30pm. Peri-menopause can start 10 years before menopause, you may get subtle symptoms such as brain fog, anxiety, weight gain, headaches, night sweats and sleep disturbances. We know the symptoms, but find it challenging to get real answers as to how we can support our bodies through this transition relatively unscathed. Our environment, our food and our genes all have a role to play in peri-menopause and menopause. These can also be used to ease the transition. This workshop aims to unpack how to support your body for a happy transition.
Spinach Restaurant 161 Lordship Lane SE22 8HD Dana Chapman: dana@dc-nutrition.co.uk www.dc-nutrition.co.uk | 077 388 45413
Saturday 24 September: Autumn Artisan Craft & Gift Fayre
11am - 4pm - bringing to you very talented local makers/crafters/produce/gifts /artists all under one roof family/dog friendly. Free Entry and more about event: www.eventbrite.co.uk St Barnabas Parish Hall, 23 Dulwich Village, SE21 7BT.
Saturday 24 & Sunday 25 September: Dulwich Quilters’ Exhibition
10am - 5pm both days. £4 entrance, Children free Raffle Quilt: DEEP SEA BLUES in aid of Mind. Sales table, Children’s Quiz & refreshments Limited Disabled parking & access to parts of the exhibition. Bell House, 27 College Road, Dulwich SE21 7BG Further info: jenny4strong@gmail.com.
To get your listing here contact: angela@semagazines.co.uk
Alleyn’s School
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Co-educational excellence in a caring community. Help with school fees is available.
Around 10% of Alleyn’s Senior School pupils receive means-tested fi nancial assistance. We offer a range of scholarship awards and means-tested bursaries at 11+ and 16+, including the W.J. Smith Award for exceptional musical promise. 11+ and 16+ open events will take place in September and October 2022 for 2023 entry. www.alleyns.org.uk 020 8557 1500 | Townley Road, Dulwich, London SE22 8SU
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