“Maybe all the schemes of the devil were nothing compared to what man could think up.” Joe Hill, "Horns”
Welcome to Issue 114 of Iceni Magazine!
This month’s focus is on weird and spooky happenings and Iceni Asks is sure to bring you five short tales that will send shivers down your spines (Page 46) as well as See What Mummy Says’ unexplained scary moment (Pages 42 & 43). We also share five of the county’s spookiest locations in Paranormal for Norfolk on Pages 44 and 45. Additionally, the focus on section introduces our newest columnist, Charlie, who brings us five affordable Halloween make-up products.
Elsewhere, be sure to check out EcoQueen Jill’s tribute to Queen Elizabeth II and her hopes for the work of King Charles III and his environmentally friendly and forwardthinking ways (Pages 20 & 21). Gadget Man Matt shares his experiences of using artificial intelligence to create artwork (Pages 17-19).
Finally, we must mention the sad passing of our lifelong monarch, Queen Elizabeth II, whose life’s work impacted all of ours in a significant way. Our thoughts lie with her family and friends at this difficult time.
Until next month, wrap up warm and enjoy all the (tricks and) treats that autumn has in store.
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Armoured Muscle PT, Becca Hamling, Charlie, Jill Roberson, Matt Porter, Keri Beevis, Patrick Arundell, Susan Leigh, Thomas Hamling, Tim Barnes-Clay, Trevor Langley, Vicki Lowes, Yellow Mysteries Entertainment.
Copyright © Iceni Magazine Limited. All rights reserved. No articles, adverts, content or design in this magazine may be used or reproduced either in whole or part, online or in print. The views and advice from contributors are not necessarily those of Iceni Magazine Limited. Every effort is made to ensure the contents are accurate, however Iceni Magazine Limited can not assume responsibility for errors, omissions or incorrect information. Iceni Magazine Limited accepts no liability for loss, damage or difficulties resulting from contracts between The Client and their customer. Inclusion within the magazine does not imply a recommendation.
For over 25 years, children, young people and families across Norfolk and Suffolk have been supported by The Benjamin Foundation to overcome big challenges in their lives.
Each night, we accommodate up to 200 vulnerable young people, equating to over 50,000 safe nights’ sleep a year. They can finally feel safe from youth homelessness.
Each week, 150 young people access our emotional wellbeing support improving their mental health, increasing their self-esteem to finally feel understood.
Each year, over 400 young people attend our youth work in the community to gain new life skills, expand their horizons and finally feel confident. Overall, in the region of 2,000 local children and young people every year finally feel hopeful of a better future because of the work of The Benjamin Foundation.
The Benjamin Foundation Norwich ‘Sleep Out’ event will be held at Norwich City Football Club on Thursday 20th October. Sleep Out challenges people to spend one night sleeping outside and has raised over £280,000 to support the charity’s work since its first Sleep Out event in 2015.
With an estimated 122,000 young people facing homelessness in the UK last year (source: Centrepoint), The Benjamin Foundation helps local young people who may be at risk of homelessness into successful, independent living by providing a safe home and support to almost 200 young people each night. The charity also helps the young people to learn essential life skills, such as cooking and budgeting, as well as supporting their education and career aspirations while building their resilience and self-esteem, eventually helping young people to move on to independent living and manage their own tenancies. This vital work gives young people stability, new opportunities and prevents the street homelessness problem from growing.
Callum is age 23 and lives at one of The Benjamin Foundation’s local accommodation centres. He has been supported by the charity for three years and says:
“The Benjamin Foundation has helped me with volunteering, cooking, cleaning and just feeling better about myself… Fundraising does help. It all goes to a good cause of helping young people get better in life. Every young person is different… it gives us more opportunities that we would never have had and it’s all thanks to The Benjamin Foundation and everyone’s support.”
With the continuing impact of the Covid pandemic and the cost-of-living crisis having a particular impact on young people, both financially and emotionally, The Benjamin Foundation is passionate about being able to provide young people who may not have had the best start in life with the support they need to live successful, independent lives.
Matt Garrod, The Benjamin Foundation Director of Operations explains: “Money raised at Sleep Out enables our charity to do even more to help young people when they need us the most. This includes providing emotional wellbeing support, learning essential life skills, developing their career goals and helping young people to move on and successfully manage their own tenancies.”
Matt continues: “We are grateful to our 2022 Norwich Sleep Out host venue of Norwich City Football Club and we are now calling local people and businesses to register to take part in this year’s event to support local young lives.”
“Sleep Out challenges people to spend one night sleeping outside and has raised over £280,000 to support the charity’s work since its first Sleep Out event in 2015.”Norwich Sleep Out 2021 participants
Ellie Dixon from Norfolk-based Marketing and Design Agency, Nu Image, took part in Norwich Sleep Out 2021 with colleagues and has already registered to participate in Norwich Sleep Out 2022. Ellie says:
"Taking part in the Norwich Sleep Out last year was such an eye-opening experience. I took part with some of the team at Nu Image and we all expressed how we were so proud that we did! It was great to see where our fundraising was going and who it was helping. It wasn’t a walk in the park but the community spirit was high and I am looking forward to the challenge again this year."
The Benjamin Foundation is proud to be the Eastern region partner of the End Youth Homelessness (EYH) partnership. Each of the EYH member charities around the UK organise Sleep Out events each Autumn to help support young people to lead successful, independent lives.
Booking for Norwich Sleep Out on Thursday 20th October at Norwich City Football Club is now OPEN. The Benjamin Foundation is now asking individuals and teams from businesses to register: https://www.eventbrite.co.uk/e/norwich-sleep-out-2022tickets-382977364607
Sleep Out is open to those aged 18 or over. For more information please contact The Benjamin Foundation on 01603 615670 or email: events@benjaminfoundation.co.uk
For more information visit: https://benjaminfoundation.co.uk/
Nu Image - Norwich Sleep Out 2022 team
A project to reduce hospital admissions for children and young people at high risk of an asthma attack has been launched between two Norfolk hospitals utilising the latest digital technology.
The Jenny Lind Children’s Hospital at the Norfolk and Norwich University Hospital and the James Paget University Hospital have joined forces with Cambridgeshire - based technology firm Aseptika, SoWhat? Consultancy and Eastern Academic Health Science Network (AHSN) to support children and young people at high risk of asthma attacks.
The scheme aims to halve the number of asthma attacks of 5 to 18-year-olds who experience frequent complications with their condition and will be open to children and young people who have been hospitalised following an asthma attack in the last 12 months.
Patients who take part will be provided with an app to manage their health and a small gadget which connects to their smartphone to tell them when to use their inhaler, including a reminder about proper technique and sends them reminder messages.
The connecting inhaler tracker also has a lung function monitor to show them how well their lungs are working.
The project follows funding from NHS England’s Transformation Directorate (formerly NHS X) and uses an enhanced remote monitoring tool called Asthma+me REMOTE to help improve asthma self-care.
Dr Bikalpa Neupane and Dr Anjay Pillai, Consultant Paediatricians at the Norfolk and Norwich University Hospital, said: “We are passionate about avoiding unnecessary admissions to hospital for children with high-risk asthma and winning this award has allowed us to collaborate with great organisations to deliver this project for the children and young people of Norfolk. We hope that the new digital platform will not only help reduce asthma attacks in children and young
people and thereby bring down the need for oral corticosteroids and hospital visits, but also empower and promote young people and families to self-manage their asthma better.”
Dr John Chapman, Consultant Paediatrician at the James Paget University Hospital, added: “This is a very exciting project which has the potential to change the way that we look after children with asthma. Remote monitoring will allow us to identify which of our patients are doing well and which ones need more of our attention. This should reduce asthma attacks and visits to our outpatient clinics allowing these children to get on with their lives and their schooling.”
The system alerts parents or carers when control of the child’s asthma is getting worse and suggests tailored interventions, with cloudbased dashboards for clinicians and key workers to review remotely.
An asthma nurse will provide remote review and will intervene if required.
Kevin A Auton, Managing Director of Aseptika Limited, said: “We are delighted to collaborate with the Paediatric asthma teams at the Norfolk and Norwich and James Paget University hospitals and this multi-disciplinary team to support the parents and carers of children and young people who are at high risk of a future asthma attack. We know from the research data provided by the Public Health team in Norwich that there is clear link between the area in which children and young people live and their risk of hospital admission if their asthma gets worse and turns into an asthma attack. This project, with support from the NHS Directorate of Transformation and this great team, has the opportunity to transform the lives of children, young people and their families with our third generation of the Asthma+me REMOTE digital health solution.”
“ The scheme aims to half the number of asthma attacks of 5 to 18-year-olds who experience frequent complications with their condition”
My job as an author can be lonely at times.
Now don’t get me wrong, I love what I do. Writing was always the dream for me and I feel like the luckiest girl alive that I get to spend my days doing my favourite thing, creating characters and stories in my head, then putting them down on paper for people to read.
This time last year I moved to a new publisher and I am excited for my first release with them in October - The Sleepover. It’s a creepy psychological thriller and set in one of my favourite places in Norfolk. Wells-next-the-Sea.
Writing does take up a large chunk of my life now and it can be unsociable and often long hours, as the deadlines are tight and I have to write when the inspiration hits.
I tend to burn a lot of midnight fuel, which is probably due to years of having to write around a day job. I think I am now conditioned to working late nights. My new neighbours must think I’m a vampire. Well, either that or a zombie, as I generally resemble a cast member from The Walking Dead when I fall out of bed in the mornings.
There aren’t many social opportunities as a writer, however, I have bonded with two author friends over the last couple of years, and although our interactions have been mostly online, we did finally get to meet for the first time in August 2021, when they both came to my birthday party.
We do make an odd combination to anyone looking in.
There is me and Trish, who are both in our fifties, then Nathan, who, when he is not writing, is a rollerblading king and still in his twenties.
Somehow though we work and we have a very similar sense of humour and outlook on life, though when we do meet up, people would be forgiven for thinking Nathan is having a day out with his two nans. It’s so good to have people to be able to talk with who understand the pressures and processes of writing a book. We can bounce plot ideas off each other, co-promote, and generally support one another.
As Trish lives in Manchester and Nathan in Westonsuper-Mare, we don’t get to meet up very often, but this weekend we have a publishing party to go to. We have all booked into the same hotel and are excited for the chance to catch up.
Being introverted writers though, as well as gluttonous pigs, it’s not the party that we’re most looking forward to, it’s the all you can eat breakfast buffet on Sunday morning.
I might even have to take a doggy bag for the car ride home.
My new book ‘The Sleepover’ will be available in kindle, paperback and audio on the 24th October but you can preorder it now for a special introductory price of 99p here
Follow me on Facebook or Twitter for more information.
Above: Keri Beevis
Have you heard of quiet quitting? I’m sure many of us will have quietly quit on occasion, even if we’ve not identified it as such. We’ve mentally checked out, just doing what’s needed to be done, working as required. Recently, quiet quitting has become something of a phenomenon on social media and several mental health and human resource specialists claim it’s a good thing.
But is it? How do you cope if you or those you work with have changed their approach, after always being the first in and last out of the office? Interestingly, an August 2022 YouGov online poll revealed that no one in the workplace noticed any change in the performance of those who’d quietly quit. 47% of respondents supported the idea of doing their job without taking on additional responsibilities if they didn’t offer additional compensation, yet only their nearest and dearest were aware of any change in their attitude and application to work.
But what is quiet quitting and why’s it become a ‘thing’?
Traditional perceptions are that to progress at work we should display complete dedication to working long, relentless hours. Numerous
surveys report that many staff feel compelled to work above and beyond their contracted hours, do unpaid overtime, not take their full holiday entitlement and work when unwell.
Then there are additional concerns; that things may fall apart, fear of letting other team members down and imposter syndrome. Stress can cause problems if sustained over time. In fact, nearly half the workers in Europe were identified by YouGov as being at high risk of mental health issues. When cases of stress and burnout escalate staff eventually realise there’s more to life, even though working hard provides many benefits.
By releasing some of the pressure it’s possible to quietly disengage and still work efficiently. Zaiad Khan posted a video on social media in July 2022. In it he talked about ‘not outright quitting your job, but instead no longer subscribing to the hustle culture mentality that work has to be our life’. This video quickly went viral.
Upon quietly quitting, staff decide to implement better boundaries, do the bare minimum, not go above and beyond their specified roles and reject corporate hustle. They became more content with mediocrity and less invested in
their roles at work. Doing this can sound passive aggressive, even negative, but introduces a better work-life balance.
Is it possible to avoid this situation developing and pre-empt staff from quietly quitting?
As a boss or manager, it’s important to have regular daily or weekly communications with staff to check in on their wellbeing, stress levels and work load. Maintaining good relationships and open, honest conversations allows staff to feel confident about broaching how they’re doing and raise any personal or work-related concerns they may have.
As a staff member, be aware of your boundaries and the scope of your job description. Being regularly asked to do more, work longer and harder than your remit, with too much to do in too little time can result in feeling resentful, over worked and undervalued. In some sectors it can be hard to stand your ground and resist; charity work, new fledgling companies, care work, reviving a business postpandemic can all result in staff feeling obligated to work longer and harder, but a positive work-life balance is important for staff health, performance and morale.
Good boundaries can include working the designated number of hours, refusing to undertake unnecessary travel or overnight stays, not taking calls or checking emails into evenings or weekends. It’s also been found (the West University of Timisoara, 2022) that taking regular breaks, whatever the length, boosts
energy and relieves fatigue. They interrupt the mental cycle and offer opportunities to recharge the batteries. An alternative name for quiet quitting is rational living. This sounds less passive aggressive and offers scope to only work to a reasonable level, to stop being constantly stressed and pressured and resist being pushed to the limit, even by ourselves.
Some people may quietly quit because they’re unhappy at work or no longer enjoy what they’re doing. As a manager or boss, it’s important to check if this is the case or if a good staff member is keen to redefine their boundaries and discuss their future company role. Actioning this can minimise the chance of losing a good staff member through burnout or resignation.
All members of staff need to feel that their employer values their contribution, that they’re being compensated fairly, are viewed as an individual and are treated with appropriate respect. A positive environment can inspire, without necessarily requiring a promotion or pay increase. Learning to prioritise better allows work to become more balanced, so avoiding the need to quit.
To live a healthy balanced life, we need to include several important things; fun, exercise, a healthy nutritious diet, a sense of accomplishment both in and out of work, social relationships, areas of creativity and an investment of time and energy into other relationships as well as into our health and wellbeing. Remember too, to have appreciation and gratitude for what we have, so supporting a good quality of life.
Susan Leigh, South Manchester counsellor, hypnotherapist, relationship counsellor, writer & media contributor offers help with relationship issues, stress management, assertiveness and confidence. She works with individual clients, couples and provides corporate workshops and support. For more articles, information or to make contact please visit: http://www.lifestyletherapy.net
I’ve been playing around with Artificial Intelligence Art for the last few weeks and I have to say, I am completely hooked!
Artificial intelligence (or AI) Art is a popular way of creating artwork when you might not be quite so able yourself or you want a clever variation on the style of another piece.
There are a number of systems available for use, but for this review, I will be talking about an amazing system called ‘Midjourney’.
Midjourney is, in fact, a research lab that produces an artificial intelligence program called also called Midjourney. Midjourney creates or imagines images from text-based prompts. This can be extremely complex or very simple. Midjourney uses a system called ‘Discord’ to manage its systems, so that’s where we enter our prompts.
For the purposes of this review, I type the following prompt: “a very happy person sitting in their garden reading ‘Iceni Magazine’, photo realistic, highly detailed, incredibly lifelike --test”
Most of the above prompt is descriptive text, other instructions are included preceded by a ‘--’. In this case, ‘test’ asks Midjourney to use its most recent algorithms which seem to be more detailed.
You can see that two images were produced, both quite lifelike; this is produced on information which has been fed to the algorithm, millions and millions of images, it has learned the structure of the contents of each of these images in order to know what it needs to produce. Every image it entirely unique.
I decided that I like the first image, so I asked Midjourney to ‘upscale’ it which adds increased detail.
You can see that detail has increased and the image fills the brief well.
One thing to be noticed is that MJ doesn’t do text very well, so what you have is gibberish, although there are similarities to text.
I then asked MJ to provide me with ‘variations’ of this image, it then created 2 new images based on my brief, but using the original as source material.
I didn’t think the results were as good as the original! But you can see they are entirely different images.
To complete my testing, I changed my prompt to:
A very happy Keanu Reeves sitting in an English garden reading a magazine, photo realistic, highly detailed, sunny day --test --ar 2:3
I changed the aspect radio to 2:3 which would fit on the cover of a magazine!! Here’s the result, there is a definite similarity to Keanu, he seems very happy reading the mag!
To round it all off, I generated a new image:
Tommy Shelby from Peaky Blinders, sitting in an 1920s Birmingham Pub reading a magazine, photo realistic, highly detailed, sunny day --test --ar 2:3
Similar instructions to before, but in this case, Tommy Shelby from Peaky Blinders, sitting in a pub in Birmingham.
Again, it’s close to what the character of, doesn’t look much like Cillian Murphy, so I altered the prompt again:
Cillian Murphy dressed as Tommy Shelby from Peaky Blinders, sitting in an 1920s Birmingham Pub reading a magazine, photo realistic, highly detailed, sunny day --test --ar 2:3 --upbeta.
The thing about AI Art is that it leads you down a rabbit hole where you can spend hours creating images. In my case, I have been doing just that and in some cases, had printed posters produced of my (or MJs) work. If you want to see some more examples of what I have created, go to https://drnk.uk/aiart or scan the QRCode below:
You can test Midjourney by visiting midjourney.com
See you next time Matt
Well I didn’t expect to be writing about King Charles III when I started playing around with ideas for this article a couple of weeks ago.
I don’t know about you, but I’ve found the days and week since the Queen died incredibly moving.
In particular, the stories that illustrated her quiet humanity and generosity, such as the offer to Terry Waite and his family to stay at Balmoral when he first returned to the country following five years in captivity.
The offer was made whilst he was undergoing a medical checkup - two weeks in a cottage on the estate to re-connect with his family away from prying eyes and other pressures. The fridge
would always be stocked and they only needed to ask if they wanted something.
Another story was told at the Tropic Glambassadors event in Birmingham which took place on 17th September.
United World Schools is a charity that Tropic support, providing education for children in very remote and poor communities around the world. The storyteller was Surya Karki, the co-founder and country director of the charity, who gave us an insight into how and why the charity was formed.
From the age of 5 he would get up early, deal with the family animals before he walked 3 hours to school. He was bribed (his words) by his mum, to take an exam when he was about 7 or 8. What he didn’t realise was that he was
1 of 500 children vying to win a high level educational scholarship, but win it he did and a whole wonderful world of opportunities opened up for him.
He has subsequently dedicated his life to raising up others - particularly girls, which he has done so through the creation of his charity.
His mother was a single parent and within his society, as in so many others, she was uneducated. Girls are the carers who will be married off to another family (often as young as 12) and so why invest in them for someone else’s benefit.
But if she is educated, she is far more likely to ensure that any children in the family are also educated - improving the opportunities of everyone. If you want to find out more about them head to https://uwsnepal.org/
So the link to our Queen? The scholarship was jointly paid for by the King of Nepal and the Queen of England.
This was one of many projects that she supported without any great fanfare or glare of publicity. If you think about it, she seemed to be a complete master at influencing people by her example - she couldn’t speak her mind publicly, but there are plenty of examples of where she was able to have a positive impact.
So what of King Charles III? Well it’s great to know that we have a passionate environmentalist centre stage.
I can remember 30+ years ago, the press rubbishing him for admitting that he talked to plants and putting forward many eco ideas that are now considered mainstream.
He now will have to rein back on his personal views but am sure he will be just like his mother and will lead by example.
His first step in this was with the choice of flowers for the Queen’s coffin - all seasonal and taken from various Royal gardens and those at High Grove and not a block of florist oasis in sight!
I do think that living by example is often a very under-estimated way of showing leadership and influencing others.
Yet we know that children will copy behaviours shown to them even if they don’t understand the reasoning for it.
It isn’t always easy and can sound rather pious, but if we walk the environmental talk, others will take notice and you never know, they may just join us.
Until next month, #bemoreelizabeth
Article By Jill Roberson @jillecoqueenliving on Facebook and Instagram Balmoral Castle
Leicestershire has borders with counties that include Nottinghamshire and Derbyshire.
Farming, clothing and textile manufacturing, plus engineering, from Leicestershire, are recognised around the world. The Red Leicester cheese and Stilton cheese productions are hugely popular, as well as the pork pies that are produced here. These and other products also sell in high-quality stores in the UK and are exported to several countries worldwide, too.
The city of Leicester, with the numerous interesting towns and villages located throughout the county, attract vast numbers of visitors, from both the UK and global origins. Food and drink is a constant source of attraction.
The village of Burrough on the Hill is located approx 12 miles northeast of Leicester. The Iron Age hill fort of Burrough Hill and the Country Park is approx 7 miles south of Melton Mowbray. The 16th century Stag & Hounds pub has Head Chef Dom Clarke at the helm. Dom’s awards include a Michelin
Bib Gourmand. Dom and Antonia change the Modern British menus weekly. I went for a Sunday Luncheon.
From the starters I chose Fillet of Mackerel (cucumber, dill and elderflower). Very impressive! A delight to commence the dining occasion.
From the main course options I selected Pan Roast Sea Trout (Rainbow chard, artichoke and clams). Succulent, tender and with wonderful flavours, from the complementing inclusions. Most definitely, ‘Compliments to Chef’. Other choices for mains included Aged Rump of Beef and Confit Shoulder of lamb.
Desserts include the very popular Lemon Tart (Limoncello ice cream). A perfect, near-end to the meal. The whole weekday dining experience must be quite exceptional, too!
Wines/drinks have something for everyone and beer lovers will be interested that some of the beers on offer are brewed just next door! Awardwinning Parish Brewery produces Parish Special Bitter and Burrough Bitter, as well as several other ales. Very worthwhile locating, if/when in the vicinity of The Stag & Hounds. Many thanks to Emily, for impeccable service throughout. Booking in advance is most advisable. Highly recommended.
The Stag & Hounds, 4 Main Street, Burrough on the Hill, Melton Mowbray, Leicestershire LE14 2JQ.
Tel: 01664 454 250
E-mail: stagnhoundspub@gmail.com
www.stagnhoundspub.co.uk
It’s quick and requires only 1 piece of equipment (besides a timing device) that is either a kettlebell, dumbbell, medicine ball or any 2-5 kg weighted object. Do each of the following exercises in sequential order to complete a single 4 minute round. Do 3 rounds by taking a 1-2 minute break after each round and repeat a minimum of 3 times.
Your obliques, both internal and external, make up a large portion of your core and are a natural corset for your torso. The firmer your obliques are the more ‘hour glass’ shape you can achieve. Additionally, strengthening your core is one way to alleviate the aches of lower back pain and also protect your spine for heavy lifts and epic supermarket single journey shopping bag hauls! The format will invoke your cardio system too and when combined with Nutrition Hierarchy will help with weight management as well as protect you from many forms of cardiovascular diseases.
The format of this month’s workout is TABATA; a specific type of High Intensity Interval Training (HIIT). Complete every exercise in
order for 20 sec with a 10 sec respite between each exercise. These are very short sets, so you have to go for it in the short 20 sec effort. Once you’ve done all 8 exercises, take a break for 1-2 mins then repeat at least another 2 additional times.
Starting in the low plank position on your elbows, have your hands in any position that
is comfortable. Slightly squeeze your glutes to engage your abs to hold your body relatively flat. Now lift one knee as close to your elbow as you can manage. Keep your hips low so that your knee must travel around instead of underneath you. Return to the starting position plank and repeat with the other knee in an alternating fashion until the exercise set is complete. For an easier variation you can allow your foot to touch the floor in the bent leg position or perform a low plank on your knees.
Stand tall with your hands by your head in the prisoner stance. Now lift your left knee out to the side as high towards your left elbow as you can manage with control. At the same time lean slightly towards your lifted knee without bending forward to compensate. With a slight pause at the peak of the rep, return your foot to the floor and repeat for the 20 secs. Move fast as this is your cardio element too.
you can manage with control. At the same time lean slightly towards your lifted knee without bending forward to compensate. With a slight pause at the peak of the rep, return your foot to the floor and repeat for the 20 secs. Move fast as this is your cardio element too.
Stand tall with your hands on or by your head in the prisoner stance. Now lift your right knee out to the side as high towards your right elbow as
Grab your chosen weight be it a dumbbell, kettlebell, medicine ball. If you’re unsure which weight to use, go lighter than you think you’ll need or even go bodyweight by clasping your hands together. Start by entering the standing bent over (BO) position. This is achieved by having slightly bent knees, push your bum rearwards and pivot forwards at the hips keeping a relatively neutral spine. With the weight below your chest with arms outstretched, twist your torso so that your hands come out to one side, still with straight arms. Have a slight pause once you reach the top of the rep to descend under control. Pause in the bottom position then repeat on the other side of your torso.
#FORGEYOURBODY
Perform 20 seconds on each side with a 10 second rest between sides. Lay on your side to prop yourself up by your elbow and your feet. To ease strain on your shoulder keep your elbow directly underneath your shoulder joint, keep your hips forward and maintain a vertical chest. Your free hand can be in a position that you find most comfortable; we like to point our free hand to the sky. For an easier variation, bend your knees to 90 degrees and rest them on the floor instead of your feet.
To finish this round repeat the standing Oblique crunches on your left and right.
Internal Obliques
Transverse Abdominals
Erectus Spinae
Gluteus medius
Obliques
Anterior
Tensor Fasciae
For more workouts and follow along videos visit armouredmuscle.com/ondemand or feel free to get in touch to arrange making you some custom workouts to fit your needs and goals.
Armoured Muscle Personal Training champions beginners to go from underconfident to unstoppable both mentally and physically using proven functional fitness and worthwhile nutrition in as little as 3 weeks.
#FORGEYOURBODY
Armoured Muscle Personal Training helping you to live a stronger, healthier more resilient life.
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The Kia ProCeed is a pleasing-to-theeye shooting brake which takes notable inspiration from the bulbous-ended variant of the Mercedes-Benz CLA.
That is not a bad starting place - and the Proceed looks the part.
If the term ‘shooting brake’ is unfamiliar, it’s an estate with a big, round butt. However, unlike many beasts in the animal kingdom, this one is more pleasing to the eye.
It looks sporty and moderately aggressive, but this Kia isn’t likely to be off-putting to those seeking a family-friendly car with practicality at its heart.
I test drove the GT Line, which, despite being entry-level, comes with 17-inch alloys, a 10.25inch infotainment screen, SatNav, Apple
CarPlay, Android Auto, reversing camera, heated front seats and steering wheel, plus keyless entry/go.
It is also the only trim you can get a manual gearbox with and comes with a 1.5-litre turbocharged petrol engine, producing 159PS.
Acceleration is reasonably brisk, taking 8.6 seconds to reach 62mph, but the manual gearbox isn’t the smoothest.
Nevertheless, cruising at motorway speeds finds the car’s sweet spot and, around the bends, it’s noticeably sportier than the standard sibling, the Ceed. There is plenty of grip, too, while the steering is easy to place.
I would prefer it if it firmed up more when tackling twistier roads, but this can be achieved by activating sports mode, which makes the wheel feel a touch heavier.
Follow on Instagram: @tbarnesclayThe Proceed is economical, hitting close to 50mpg on a motorway. What’s more, Kia is one of the most reliable brands in the business, and a substantial seven-year warranty backs it up.
The interior looks decent, while the infotainment screen is large and easy to use. It is not a class-leading unit, but it’s undoubtedly one of the better ones. Meanwhile, there’s enough room in the ProCeed, so all but the tallest of rear-seat passengers should be fine.
Boot space is also very accommodating, measuring in at 594 or 1545 litres, with the rear seats folded down.
Overall, the ProCeed’s looks are fantastic. Okay, the interior doesn’t quite match up to the exterior, but it’s still lovely.
The Ceed Sportswagon, though, is cheaper and is the same motor, just with a boxier rear-end.
Unless the shooting brake shape is especially dear to your heart, you’re probably better off with the Ceed.
Fast Facts - Kia Proceed 1.5 T-GDi ‘GT-Line’ trim as tested:
• Max speed: 130mph
• 0-62 mph: 8.6 secs
• Combined mpg: 48.7 (WLTP)
• Engine layout: 1482cc turbocharged petrol
• Max. power (PS): 159
• CO2: 131 g/km
• Price: £26,190
Here at Nova Silver we have a huge collection of amber in all colours such as Lemon, Cherry, Green and Cognac ranging from small dainty pendants and rings to big statement pieces!
Amber is by no means a mineral or a rock, in fact it is the fossilized remains of hardened tree resin. There are beliefs that amber was the resting place of departed souls due to the preserved insects in the thick resin, therefore it is worn for good luck and protection from the evil. The oldest piece of amber was believed to be discovered approximately 320 million years ago (in the Carboniferous period). A good quality piece of Amber is said to glow from within and will quickly create warmth in the hand.
Amber is formed from resin exuded from tree bark, however it is also produced in the heartwood. Resin protects the trees by blocking gaps in the bark to prevent further damage. Once resin covers a gash or break caused by chewing insects, it hardens and forms a seal. Resin’s antiseptic properties protect the tree from disease, and its stickiness will catch insects as it flows. Eventually, after the trees fell, the resin-coated logs were carried by rivers and tides to deltas in coastal regions, where they were then buried over time in sedimentary deposits. Most of the amber you see today did not originate in the place where it was found. Most often, it was deposited and found at a distance from where the resin-producing trees grew.
They can easily float in water bodies which is why you’ll find amber across seashores, especially the ones in Northern Europe. Amber is more commonly found in seashores after a massive storm. During these storms, the rough seas almost immediately dislodge these resins from the interiors of the sea which leads them to the shore.
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Charlotte Watlow - Vintage Ploughing Match With A View Of Bacton Gas Site Rachel Sarah - Castle Acre Priory
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Dreams can be unnerving and disconcerting at times. ‘Was that real?’, ‘did I dream it?’, ‘did that really happen?’ can be troublesome questions after an especially weird dream.
Many people have reported disturbed sleeping patterns and weird dreams, especially postpandemic, and its legacy still affects many. It’s hardly surprising that during times of disruption, disturbance and crisis people struggle to calm their minds and enjoy a restful, beneficial night’s sleep.
Stress at work, relationship difficulties, financial pressures can all weigh heavily on our minds. Then the effects of lockdown have caused upheaval to all our lives. So much that was familiar or secure has gone and no one has been left unaffected by its presence. The costof-living crisis, heavily inflated energy bills and a miscellany of government regulations combine to deliver additional pressure to many people’s lives. Everyone’s been affected to a greater or lesser extent.
Our unconscious minds latch onto things that are troubling us and will then oftentimes use metaphors, symbolism, whatever’s uppermost in our minds to find a solution; a recent film, conversation, event may well provide a means
with which to resolve and hopefully deliver a positive outcome to things that need attention and help.
Whilst the last two years have provided the opportunity to re-evaluate our lives and our priorities the ensuing uncertainty has brought many worries, causing disruption to our sleep and dream patterns.
Dreams allow our unconscious minds to process what’s going on each day, to review and sometimes revise our perspective as a consequence. You’ve no doubt heard the phrase, ‘sleep on it and see how you feel in the morning’, meant to advise us not to make any rash or hasty decisions. And often, after a good night’s sleep a new way of thinking or feeling emerges.
Overnight our unconscious minds work through issues and concerns in an effort to reinstate some semblance of control back into our lives. As such, they may include unusual resources, where we’re flying, jumping or leaping from one place to another, or perhaps feature a monster, mythical creature or celebrity who introduces special attributes and abilities.
Feeling stressed and overwhelmed may well, in our dreams, be represented by something that echoes our trapped, helpless, negative
way of feeling. Unexpected skills and talents may well appear to provide solutions to often stuck situations.
But, there are ways that support better sleep if you’re experiencing weird dreams;
● Establish a positive daily routine. Order is an important contributor to feeling in control. Get up at a regular time, shower, get dressed, work, stay hydrated. Some people find that making a list is a useful discipline. Even if new things crop up you’ve a plan of action with which to start the day. Lists introduce order into your life and help you feel more in control.
● Exercise, especially in the fresh air, is important in relieving stress and supports better sleep and dreaming. Being exercised mentally and physically allows us to tire and feel ready to sleep. If there’s little opportunity to walk, maybe spend time in your garden or use one of the free online exercise classes which offer something for all abilities. Quizzes, challenges and stimulating conversation support mental exercise.
● Be vigilant about diet, including quality fresh fruit and vegetables. Cooking from scratch can be fun and provides an opportunity to catch up and converse with other family members. If you’re stressed, avoid the temptation to drink alcohol earlier each day, or consume too much coffee.
● Ration the time you spend checking the news or social media. Nothing significant is likely to have happened in the last hour so avoid constantly searching for updates. Start to focus
on other, more positive ways to spend your time.
● Count your blessings. There may be much to be concerned about, but worrying won’t change that. Focus on what you do have; discover benefits, gratitude and positives throughout each day and notice your stress levels gradually lessen. Helping others can also provide a way to feel good and remind yourself of your good fortune.
● Allocate specific time to work and be productive. Set up a work-station for work or study. Switch off at a reasonable time each day and wind down. Maybe commit to learning a new skill, foreign language, practice a musical instrument, read or enjoy craft work. Treat yourself to important me time.
● Keep in contact with others. A phone call or online group can be a pleasant way to share advice or discuss how you’re feeling, especially if you’re alone. Keep in touch and maybe send a ‘thinking of you’ card to someone who’s on their own. And many business owners are finding that by being more flexible they’re able to build good relationships with customers and continue trading in a more personalised way.
● Record your successes and achievements each day and schedule rewards. A leisurely bath, walk or pamper session are important ways to relax, manage stress and invest in a good night’s sleep.
Lockdown has been an unprecedented time. Be gentle with yourself and work towards achieving a more positive mindset. Doing this supports a better night’s sleep, with consequently fewer weird dreams.
Susan Leigh, South Manchester counsellor, hypnotherapist, relationship counsellor, writer & media contributor offers help with relationship issues, stress management, assertiveness and confidence. She works with individual clients, couples and provides corporate workshops and support. For more articles, information or to make contact please visit: http://www.lifestyletherapy.net
It’s that time of year again! Shop shelves lined with Halloween costumes and the aroma of pumpkin-spiced lattes wafting through the air.
Halloween is a fun time for everyone. A perfect excuse to dress up, let your hair down and unchain that inner child. For one night you can slip away from the daily stresses of life and focus your attention on indulging in copious amounts of sweeties!
Want to get creative but unsure on the best products to use to create your ghoulish look?
Don’t panic, I’ve rounded up four products that won’t break the bank!
The Creator Revolution SFX makeup palette contains 12 high pigmented colours that are easy to blend and dry beautifully on your skin.
You can pop this palette out time and time again because a little goes a long way!
Available to purchase from: www.revolutionbeauty.com
Get creative with this water-based, non toxic, high pigmented, fast drying paint in an array of colours. Whether you’re using a sponge or a brush, the squeeze tube makes it easy to apply and mess free!
Available to purchase from: www.redcarpetfx.com
It wouldn’t be Halloween without lots of artificial blood. This stain free product dries completely on the skin and is extremely versatile. It appears moist and fresh on the skin as well as being completely smudge-proof, so you can relax knowing your gory creation won’t budge all night long.
Available to purchase from: www.redcarpetfx.com
Halloween doesn’t have to be about blood and gore. Take advantage of Halloween and jump out of your comfort zone and use the occasion to experiment with colour. Head back to the 80’s with Euphoria Makeup. Bright coloured eyes finished off with shiny accents of glitter and jewels. Go big, go bold and bring out your wild side! Get creative with neon eyeshadows, bold eyeliner and complete your look with some sparkly jewels from Dust and Dance.
Available to purchase from: www.dustanddance.com
Hi, I am Charlie, a former make-up artist originally based in Norwich. I have always been passionate about art and channelling it through creative makeup. I trained at Norwich City College in Fashion and SFX makeup. My work has been published both nationally and internationally.
Want to see more? checkout my Instagram - @ThePoutyLip
A spell is being cast over Castle Quarter this October as Norwich’s leading social, leisure and lifestyle destination is set to transform into a place of wizardry wonder.
On Saturday 29th October between 12pm4pm floor one will transform into the school of Hogwarts, where families, wannabee wizards and muggles can join in with a whole host of spellbinding activities.
Listen out for shrieks of expelliarmus and spellcasting calls of riddikulus as fans devoted to Harry Potter, Hermione, Ron and friends make their very own magic wand at the creation station.
There will also be the chance to try on the all-famous, all-wise sorting hat. Pop it on to discover which Hogwarts house you belong to. Will you be in Gryffindor Slytherin, Ravenclaw or Hufflepuff? Only the hat will decide.
The Hogwarts Halloween fun at Castle Quarter continues with the Weasley’s Ford Anglia flying in to Norwich too, with the chance to take a spectacular selfie alongside the enchanted car or step onto Platform ¾ to capture a magical moment.
Rob Bradley, Castle Quarter’s centre manager says; “This October, Castle Quarter will become home to a special Harry Potter themed Halloween event. School might be out for the week, but our doors remain open for new Hogwarts apprentices, with wand making, photo opportunities and competitions. We can’t wait to welcome a new intake of wizards as families visit us for an October half term treat.”
Look out for a free Castle Quarter competition taking place too. Answer the Harry Potter question correctly to be in with a chance of winning a cinema voucher from Vue, a Superbowl UK voucher for a game of family bowling, a Harry Potter bag, notebook and stationery set from Claires, plus more!
Follow Castle Quarter on Facebook to keep up to date with all the free family events on offer.As Halloween approaches, it’s difficult not to remember those times where strange happenings have occurred a little too close to home.
I’ve never seen anything that has categorically convinced me that ghosts exist, but I think it’s a little sad to imagine that one day life just ends... and that’s that. We all know someone we would haunt right??!
Rewind ten years and we were living in a different house, out eldest child was still a baby with far less attitude than she has now and was in bed without argument at a reasonable time.
One particular evening, I was out and Becca had just put our daughter to bed, returning downstairs (apparently for a snack!) As she
opens the fridge door, she hears a male voice say calmly “Hello”.
“Hello” Becca replied momentarily forgetting that there were only two other living creatures in the house with her; our daughter who couldn’t talk then and our dog who still can’t talk now!
Retreating quickly away from the kitchen, Becca ushered Max the dog forward to investigate. He was having none of it and refused to go any further than the doorway.
We never did find out where the voice came from.
It’s often said that dogs can sense things that us mere humans miss, and Max certainly seems to be able to sense something! Going back even further in time to a different house and he was
found barking frantically towards...nothing. His eyes were fixated on a particular spot in the lounge and he would not leave it alone. Again, we couldn’t see anything but he was clearly convinced that something was there that he didn’t like.
Fast forward this time to present day. We have a security camera in our lounge which sends you notifications if movement is detected. Late one night and Beccas phone received an alert. We logged in to the camera from upstairs and it looks as though the light in the lounge is being turned on and off really quickly. Feeling unusually brave I slowly walked down the stairs leaving Becca in bed watching the screen. As soon as I reached for the lounge door handle, the flickering stopped. As I arrived back upstairs, it started once again.
If I’m honest, I’m not sure how we slept that night, or any other night but it does perhaps explain why certain friends won’t babysit for us!
We’d love to hear your spooky parenting stories, share them with us here:
Whether you believe in life beyond the grave or not, there are lots of gripping stories linked to ghostly happenings in Norfolk.
Here is our top 5 of the most renowned Norfolk places for being spooked.
From revellers to workers, many people have shared their tales of the haunted pub. Some say the main spirit was a member of the Crown’s people, Lord Sheffield, who was fatally stabbed and brought to the original inn on this site. However, rather than being a menacing character, he looks out for the pub because of the kindness shown to him as he lay dying.
Many ghostly sightings have been reported in the Maids Head Hotel. The main one reports a lady in a grey maids’ uniform, the Grey Maid, who rarely interacts with people, preferring to focus on her cleaning duties. It is said that a smell of lavender wafts around whenever she appears. Another ghost is of a former city mayor, usually spotted in the courtyard. An Iceni Magazine reader reported seeing legs swinging from seating at the top of a flight of stairs, but upon reaching the top, no one was there.
The most famous ghostly resident here is thought to be Anne Boleyn, Henry VIII’s second wife, executed on his orders for being unable to
produce a male heir to the throne coupled with possible infidelity, too. Blicking Hall stands on the site of a medieval manor, thought to have been Boleyn’s birthplace. Reports reveal that she rides in a horse-drawn carriage, carrying her head on her lap.
An impressive set of monastic ruins, Binham Priory is said to be home to a Benedictine monk who perches on a ledge within the church. Witnessed by members of the congregation and choir, the monk appears to walk up several steps. There are also tales of music coming from nearby tunnels that were said to link the prior to Walsingham Shrine. It is said that a fiddler, Jimmy Griggs, would play music whilst walking his dog through the tunnels, despite collapse. The music suddenly stopped, and the tunnels collapsed.
Instrumental in the death of her husband, Edward II, Queen Isabella from France is said to be the main apparition at Castle Rising. Also
known as the ‘she-wolf’, Isabella’s laughter echoes around the top floor of the building. Edward III, her son, executed Isabella’s lover as a result of the murder of his father, sending her into a state of madness. Many say she never recovered and continues to be haunted by his death, hence haunting others with her sudden piercing cackles.
“I stayed in hospital for a few weeks receiving chemo treatment. Most nights, I heard women screaming and then babies crying. I assumed oncology was directly above the labour ward. Chatting to a nurse one night, she told me there was no labour ward or even a children’s ward. Very weird.” Victoria
“At uni, my initials started to appear on the walls. First of all an A and then an L... I didn’t wait for the M and returned home immediately, never to go back.” Amanda
“I heard voices coming from another room and went to investigate. I heard them coming from the TV, but it was not switched on. As I grabbed my phone to record it, one of the voices boomed, ‘I bet you wish you’d recorded that now, don’t you?’ and then silence followed.” Luke
“I was taking Maisie for a walk one night and stopped to let a fellow dog walker past as the path was narrow. I dipped my torch and when no one walked past, I shone it out again, only to find that the person and dog had both disappeared. Freaked me out!” Joshua
“A whisper over the baby monitor. Our newborn was around five weeks old at the time and blissfully unaware.” Kate
Think
Been chaffing at the bit, and wondering why everything is taking so long? October will bring improvements. And you’ll get further, faster, by liaising with others and working together on key issues. You’ll have more opportunity to spend quality time with close ones too. As the Sun and Venus move into Scorpio on the 23rd, a developing bond may become more intimate. Business matters thrive too. The Solar Eclipse on the 25th, is excellent for letting go of whatever no longer serves. But as Mars rewinds from the 30th, it helps to pace yourself if energy levels begin to dip.
The emphasis on your lifestyle zone, is helpful for improving productivity and getting organised. Been busy? The Sun and Venus in Libra, encourage you to make time to relax and find the right balance between work and play. Plus, with Mercury and other key planets pushing ahead after their rewind phase, delays and frustrations will gradually ease away. Relationships come into focus from week three, as the Solar Eclipse in Scorpio hints that a new beginning may be on the horizon. Mind, with Mars going into reverse, it’s time to find closure on any lingering issues.
Talkative Mercury your guide planet, turns direct from the 2nd, making this a good time to take key projects off the backburner and make a fresh start. The Sun and Venus in your leisure zone, can be a call to develop your creative talents, indulge hobbies and sports, and generally enjoy life. The emphasis then shifts to Scorpio and your wellness sector, bringing a chance to reorganize your routines. Ready to jettison bad habits and adopt healthier ones? The Solar Eclipse on the 25th, will assist. Mind, with Mars rewinding from the 30th, big plans could require more patience.
You’ll enjoy spending time at home doing your own thing, or taking time out to beautify your place. This can be a call to take self-care more seriously, especially if you’ve been too busy to unwind. And with three planets turning direct this month, your rate of progress will increase. Leisure and pleasure are on the cards, as the Sun and Venus glide into Scorpio from the 23rd. With a solar eclipse in the same zone, a romance could take off in a big way and may seem destined. Plus, as Mars goes into reverse, your intuition and dreams could be very helpful.
Have things to discuss or negotiations to work through? This month, you may be very successful. An uplifting blend of energies means your words are like honey, and you’ll be very persuasive whoever you talk to. Plus, as Mercury turns direct from the 2nd, any delays around finances will soon begin to ease. Mind from the 23rd, you’ll be ready to spend more time at home redecorating and getting things in order. If you need some deep rest and a chance to regenerate, this is it, Leo. The Eclipse on the 25th, can inspire a lifechanging decision whose time has come. Be ready!
October gets off to a positive start, as Mercury pushes ahead in your sign. The logjam of delays will soon begin to ease, and you’ll become so much more efficient. You’ll enjoy spending money and finding ways to increase your cash flow. Go easy moneywise around the 16th, as you could go overboard. Communication ramps up, as the Sun and Venus enter Scorpio from the 23rd. This and the Solar Eclipse, can coincide with a major opportunity that could be the making of you. Still, as Mars rewinds from the 30th, career plans could take longer to materialize.
The Sun and Venus in your sign, mean you’re in your element. Use this time to promote your best qualities and project yourself out into the world. Make the coming weeks all about your needs, goals and interests, Libra. There’s no harm in being a tad selfish. As the focus swings to your financial zone from the 23rd, it’s time to get your money working harder for you. The Eclipse on the 25th, can coincide with a decision that could find you better off in the future. Ready to jettison beliefs that are no longer working for you? Mars’s rewind phase will help.
You’ll be going through a quieter and more spiritual phase over the next three weeks, so use this chance to relax, recharge and get your bearings. Pay attention to your intuition and watch your dreams, as they may have golden guidance to impart. From the 23rd, you’ll feel more energized and may decide it’s time for a makeover. Get ready, as the Solar Eclipse in your sign can push you to explore options that might change your life. And once you commit, there may be no going back, Scorpio. From the 30th, you could be inspired to release anything that no longer serves you.
If you like socializing, you’ll love this month, which can find you eager to join groups and clubs and attend events. Have a desire to network? This is a great time to make some valuable connections. And with Mercury and other major planets turning direct, the weeks ahead will be much more productive. As the Sun and Venus journey into Scorpio from week three, you’ll have a chance to find closure on key issues. Plus, the Eclipse on the 25th, hints that an encounter may have a fated quality. As Mars rewinds, a relationship might need some work. Don’t give up on it!
The coming three weeks can find you in the top spot, as the Sun and Venus continue to move through your sector of career and ambition. There’s plenty of time to promote your skills or business, and to enhance your social media presence. Don’t hold back Capricorn, be bold! And with key planets, including prudent Saturn, turning direct, you’ll start to feel that you’re making solid progress. Keen to liaise with those who have power and influence? The sociable Solar Eclipse on October 25th, may connect you with someone who could change your life.
You’ll be on the lookout for new ideas and experiences, and be keen to expand your range of skills and knowledge. Is a travel adventure calling out to you? The coming weeks can find you ready to book that flight and enjoy some downtime. If you’ve experienced complications due to Mercury’s retro phase, these may begin to ease, as this communicative planet turns direct early on. Get ready for the spotlight from the 23rd, as the Sun and Venus move into sizzling Scorpio. And with a potent Solar Eclipse on the cards, you’re about to make a very big splash, Aquarius.
The coming weeks are excellent for getting rid of deep-seated blocks to greater wealth and happiness. And connecting with a coach, therapist or counsellor, could be one way to achieve this. Still, baring your soul to a good friend can also leave you much relieved. The emphasis shifts to travel and expanding your horizons from October 23rd. With a Solar Eclipse in this sector, taking on a challenge could lead to a life changing opportunity. Buying or selling property? With Mars turning retrograde, it might take longer than you think. Be patient Pisces!
Astrologer Patrick Arundell provides a unique take on Horoscopes and Astrology. Join him daily for your Daily Horoscope and his penetrating insight into this fascinating subject. Also FREE Horoscope Videos.
