Iceni Magazine Norfolk Issue 129 by Iceni Magazine

I C E N I N O R F O L K

ISSUE 129

Focus On: Fitness

Nova Silver

Welcome To 2024!

Ways To Promote... Winter Wellness

Reviving Your Skin... After Party Season

Dealing With Heartbreak... And The Ending Of A Relationship

Welcome To Iceni Magazine, “Nothing will work unless you do.” Maya Angelou Welcome to Issue 129 of Iceni Magazine!

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This month’s focus is on Fitness!

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It’s common to make resolutions linked to getting fit for the new year, but it can be tricky to stick to these for a number of reasons. Many women of a certain age find that exercising through the menopause can be helpful; find out more about making a success of that on Pages 40 and 41. Page 39 offers a guide to incorporating exercise easily into your daily routine. And if you are really into fitness and would like to make a career of it, check out our guide to jobs you could do (Pages 36 & 37). Elsewhere in this issue, Charlie provides us with some excellent suggestions for reviving our skin after the party season (Pages 20 & 21). Heading to Derby anytime soon? Trevor Langley reviews Slice of India and all it has to offer - it sounds fantastic (Pages 14 & 15). Finally, with the end of the year, sometimes other things come to an end, too. Susan Leigh offers advice on coming to terms with heartbreak and the breakdown of a relationship, whatever form that took (Pages 10 & 11). We’d like to take this opportunity to wish you all a wonderful 2024! 2023 has brought us some amazing times (including the arrival of our little bundle of joy in March!) as well as a great deal of sadness and challenge. We wish for everyone a year of peace, happiness and health.

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CONTRIBUTORS Ali, Charlie, Dr Sarah Sykes, Keri Beevis, Nova Silver, Susan Leigh, Tim Barnes-Clay, Trevor Langley, Vicki Jeffery.

Front Cover Image Photo by Lisa Fotios

Disclaimer

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.

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Contents 52

pages

Full of absolute dynamic

creative content!

“You Reap What You Sow”

HELP YOUR RELATIONSHIP SURVIVE Your Home Renovations

Exercising Through The Menopause

A Guide For Women Of A Certain Age

34 WAYS TO PROMOTE...

Iceni News National Garden Scheme

Nova Silver Welcome to 2024!

Iceni Columnist Keri Beevis

Best Of Norfolk Readers Images

Dealing With Heartbreak And The Ending Of A Relationship

Motoring Review Peugeot e-208

Winter Wellness

Dining Out: Slice Of India

Help Your Relationship Survive Your...

Reviving Your Skin... After Party Season

ICENI ANAGRAMS Can You Solve All Five?

Focus On: Fitness

Fitness January Is A Time...

Ways To Promote... Winter Wellness

Careers In Fitness: What Could I Do?

25 Easy Ways To... Incorporate Exercise

Exercising Through... The Menopause

Keeping Active In... The Winter Months

What’s On Our Picks

What’s On Community Socials

What’s On Wellbeing Walks

Iceni Anagrams... Solve All Five To Win

ICENI - NEWS

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Issue 129 2024

Garden Visiting At An All-Time High For The Norfolk National Garden Scheme

Wensum House

The Norfolk National Garden Scheme which opens gardens (mainly private) across the county, last year received a record number of visitors and raised a record £155,000 for the many health & nursing charities it supports. Garden visiting continues to be an enjoyable and inexpensive day out for the family, with children going free. This year, a diverse selection of over 70 glorious gardens will open over the period of eight months: from the country estates to cottage gardens, both rural and urban, a community garden, a hospice garden, evening openings, guided tours and those open by arrangement. Details can be found in our booklet or on the website ngs.org.uk

The garden visiting year begins in February with the ever-popular snowdrop festival and who doesn’t enjoy a walk through a carpet of snowdrops? Six gardens will be opening for the festival, three of which are woodland walks. A special guided tour at Raveningham Hall, and you will find over a hundred varieties of Galanthus at Chestnut Farm, whilst Old Hall Farmhouse, belonging to a snowdrop enthusiast, will be opening for the first time for the Scheme. Moving into March and April the spring bulbs begin to bring colour into the gardens, followed in May by riotous rhododendrons and azaleas which feature in some of our larger gardens. June is the busiest month, with a medley of gardens filled with the joy and scents of summer; evening guided tours of peony fields, an evening opening in the garden of a famous designer, and

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ICENI - NEWS

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Issue 129 2024

three new gardens opening near East Rudham, are just a few examples. In July, take a guided tour of the Walled Garden, Little Plumstead, visit two new gardens opening in the rural village of Tittleshall, or admire an interesting group of small town gardens in Norwich; perhaps you might be tempted by a collection of four gardens in the historic village of Castle Acre. During August, the gardens continue to flourish with a masterclass of grasses and late planting at Severals Grange, a new garden called Charnwood at Brundall, and the quirky Fiddian’s Folly. September sees Holkham Hall walled garden return to the Scheme with an exclusive evening opening, plus in the south of the county Vicarage House, a new garden will welcome visitors over two days. October brings autumnal colours which you can enjoy at the extensive gardens at East Ruston as well as another new garden at East Carleton Manor. All these gardens are featured in our popular county booklet which will be available from February in garden centres, nurseries and horticultural outlets. Juliet Collier who compiles the booklet says, “Visitors see the little yellow booklet as a ray of sunshine, the herald of spring, when they can peruse and plan which gardens to visit throughout the coming season”. Along with the standard open days, many of the gardens also open by arrangement which means you can take a group whether they be friends, colleagues or clubs, and book directly with the garden owner. Old Hall Farmhouse

Details of gardens can be found in the booklet and some gardens require pre-booked tickets available from the website.

Charnwood, Brundall

It is advisable to check our website for any up-to-date details on ngs.org.uk to find your perfect garden. PAGE

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ICENI - COLUMNISTS

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Issue 129 2024

I Decided... A few months back, I decided to buy a treadmill. This might have been one of those late night, spur of the moment decisions, fuelled by a glass or three of wine, and with little thought as to where I Above: Keri Beevis would fit it in my house, but let’s focus on the positives. At least it was with good intent. A healthy purchase. It wasn't like I was ordering a large pizza because I had the midnight munchies or a bunch of expensive stuff that I didn't need. Anyway, the treadmill arrived and I managed to set it up all by myself. Go me. I then had a tentative ten minute session - on the slowest setting, because I am a klutz and could see a terrible accident happening, which would involve flailing limbs and me taking out the TV or a few ornaments. It was possibly the most boring ten minutes of my life, but I managed to stay upright. Something I considered a success. Tentatively, I told the family about my new purchase, and as expected, they were both sceptical and amused. For some reason they were convinced it was a fad and that it would get used once or twice before becoming a clotheshorse.

this case a seriously hot person) is going to see you naked with all your wobbly bits, you know... wobbling. I was suddenly like Linford Christie and running for England. And that was when I realised I was actually starting to get into this whole treadmill malarkey. Okay, so maybe I drag my heels like a bothered teenager at the start of the session, but the right playlist helps with the boredom, I am now using a higher speed and exercising for much longer, and each day when I have finished, I feel really good. It has helped with my sciatica, it lifts my mood, and okay, the wobbly bits are still wobbling, but given time, I should become more toned.

I honestly have no idea why on earth they would think that. *Cough*

Sadly, the sexy man is no longer on the scene, but hopefully I will have a long and happy relationship with my treadmill. Not such a silly purchase after all.

Anyway, they were right to a degree. I did use it a handful of times before propping it up against the wall, and for a couple of weeks, I really couldn't be bothered.

My brand new thriller, The Boat House, which is set in Wroxham, is out now. Available in paperback, hardback, audio and kindle.

Then, lo and behold, I met a man, and everything changed. Nothing motivates you faster than the thought that at some point another person (in

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DEALING WITH...

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Issue 129 2024

Dealing With Heartbreak And The Ending Of A Relationship Endings of any kind can be at Plans with the people we know, the friends and best disruptive and at worst couples we see regularly may now change and need to be re-evaluated. incredibly traumatic. Even an anticipated ending can catch us by surprise with the levels of upset and distress that follow in its wake. Whether it be the end of a relationship, the eventual death of someone elderly or who is seriously ill, an impending retirement or redundancy, the initial heartbreak and grief can bring with it many confusing and conflicting emotions, sometimes all at the same time. When a relationship ends, even when it’s prompted by us, or we’ve sensed that it’s ‘been on the cards’ for a while, there can still be emotions and changes we need to process. Our future, our social plans, even how we spend our weekends or evenings, our food shopping, sleeping arrangements, any or all can look very different as a consequence and can prompt us to ultimately re-evaluate our life.

Time is a great healer, but throughout the recovery period there may be several stages that need to be worked through and processed. We may experience anger, grief, despair or perhaps play the ‘blame game’ with ourselves, with our ex or with a third party. Many of us have the desire to learn from any mistakes, from what went on and what went wrong in order to ensure that those ‘mistakes’ are not repeated in the future. Certainly endings and heartbreak often cause a person to become more cynical and a little tougher for a while. Resilience and improved clarity about what’s right for us and how we want to be treated can be valuable lessons to ultimately take from a breakup. But also, learning to reflect and appreciate another person’s point of view is important. Our ex may have had a different outlook,

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approach and perspective which may not have sat well with us. That doesn’t mean that it’s wrong, but learning to appreciate another viewpoint is a valuable lesson for the future. Taking time to heal and not immediately dive back into dating can be a useful decision, so enabling a clearer picture to emerge about what we’re looking for and what kind of partner is right for us. After all, a relationship ending doesn’t create a ‘job vacancy’ for someone new! There’s no need to rush. The time post-relationship can be used to reflect on what can be learned from our broken relationship, what we can work on within ourselves. It might be learning to become more assertive and less of a people-pleaser. It might be about becoming more tolerant and less trying to change or fix our partner. It’s also worth availing ourselves of the opportunity to focus on those areas of our lives and our personal development that serve to kick-start the next positive stage of where we go next. How do you feel about your home? A new start may prompt thoughts about where to live. We may need to find accommodation fairly quickly, but taking time to make any permanent decisions can be important. Initially staying with family or friends can be a supportive and financially viable choice, alleviating some pressure, whilst living in a house share provides company for a time. But it could also be a positive step to think about shaking things up and using this as an

Issue 129 2024

opportunity for a completely fresh start in a new location, or even a new way of living. A breakup could be the time to review your career, especially if the original glow has worn off and you’re now ready to retrain and do something new. Are you inspired to set up your own business or become self-employed? If there’s no immediate financial pressure and with everything being in a state of flux it may be good to commit to starting over and doing something you’ve always wanted. Think about those hobbies and interests that you’d like to have pursued but couldn’t or didn’t because your partner wasn’t interested or on board. Even if you’re on your own it could be the perfect time to find a group, go along and meet like-minded people who share your interests. And it helps to have a regular date in your diary to get you out of the house and meeting potential new friends. What about those ‘old’ friends that your partner never really took to or liked? Now there’s space in your diary to revisit those relationships and enjoy what they may bring into your life. The end of a special relationship may bring heartbreak, where we discover how vulnerable we can be, how deeply we can care for someone. But once our healing starts we can also appreciate the freedom that being single brings, to enjoy new doors opening for us, not being answerable to another person and free to make our own choices.

Article By Susan Leigh 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 Twitter: @icenimagazine

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MOTORING REVIEW

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Issue 129 2024

8 0 -2

e t eo

g w e u i ev Pe R

The Peugeot e-208 GT is an electric car gaining popularity in the automotive industry. The car’s design is characterised by its sleek and modern look, featuring sharp lines, bold curves, and distinctive LED headlights. Moreover, the e-208 GT’s exterior is available in various colours, including metallic and pearlescent finishes. Considering it’s a compact car, the interior of the Peugeot is relatively roomy and comfy. The vehicle features a sizeable touchscreen display that provides access to various features, including navigation, music, and climate control. The e-208 also has a panoramic sunroof that lets in plenty of natural light.

Under the metal, the Peugeot e-208 GT 136 is powered by a 50 kWh battery that delivers a range of up to 217 miles on a single charge. The car can be charged up using a home wall box, standard household outlet or a public charging station. The vehicle also features regenerative braking, which helps to recharge the battery while driving. In terms of performance, the Peugeot e-208 GT can zip from zero to 62mph in just 8.1 seconds, making it a joy to drive. The car also has a top speed of 93 mph. The Pug’s suspension system is designed to give a smooth ride, even on pothole-ridden roads. The Peugeot e-208 GT is also a sustainable choice, producing zero emissions, therefore helping to reduce your carbon footprint.

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MOTORING REVIEW

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Issue 129 2024

The car also features a range of safety tech, including lane departure warning, automatic emergency braking, and adaptive cruise control. The Peugeot e-208 GT EV136 is a fantastic electric car that offers style and sustainability. It is not only a great car for the environment, but it’s also perfect for the school run. With its well-built interior, comfortable seats, and advanced safety features, you can be assured that your offspring will be safe and secure during the ride. The Peugeot’s quiet electric motor also ensures a peaceful and relaxing journey, making it an ideal choice for busy mornings.

Fast Facts - Peugeot e-208 GT EV136 as tested: • Max speed: 93 mph • 0-62 mph: 8.1 secs • Range: 217 • Engine layout: 50kWh electric motor • Max. power (PS): 136 • CO2: 0 g/km • Price: £34,595

By Tim Barnes-Clay. Follow on Instagram: @tbarnesclay PAGE

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DINING OUT

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Issue 129 2024

DINING OUT: Slice Of India The city of Derby is located on the banks of the River Derwent. Popular, with countless people, from residents and locals, to visitors from all corners of the globe, shopping is always very much favoured too and high-street names, as well as numerous independents and businesses, all provide our requirements. History, engineering and technical achievements have interests for many people. World-class entertainment, the arts, music and theatre, are included in further attractions that Derby has to offer, plus sporting venues, recreational facilities and more. Restaurants, in Derby, present all types of foods and drinks to suit everyone’s tastes.

Slice of India, in Derby, utilises the best and freshest ingredients to produce the finest, delicious Indian cuisine. Very popular authentic, traditional Indian dishes, as well as the regular favourites are offered on their impressive, huge buffet. Starters include many splendid choices (For me - Chichen Tikka and Fish Amritsari). Great commencement. The grill section presents further delectations. The Tandoor - a traditional Asian oven - produces very flavoursome dishes, Live stations include the Indo-Chinese wok kitchen. The Dosa, Golgappa and Chaat productions are firm favourites. Fabulous curries and the pizza oven operations produce ever-popular delightful dishes. Try a little of as many as you wish or keep to your own favourite(s) - the choice is yours (For me Butter Chicken and Masala Lamb). Wonderful, complementing flavours in abundance.

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DINING OUT

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Issue 129 2024

Desserts have Indian specialities, plus an excellent range of western desserts that can include apple tart, lemon tart, brownies, cheesecakes, gateaux and more (For me Mango Cheesecake and Rasmalai). Superb finish. Quality wines/drinks offer something for everyone.

Thank you to Sid and Kadey for their genuine welcome and Shiv, for his advice and exemplary service throughout. Highly recommended.

The brigade of very talented chefs are dedicated to creating and presenting every food offering with superb excellence. The private function room is booked regularly and has its own sound system and projector. Outside catering is also available, plus gift vouchers (perhaps surprise someone?). The banqueting suite is extremely popular for receptions (wedding receptions a speciality), occasions and events.

Tel: 01332 292 575.

Slice of India, Mansfield Road, Derby DE21 4AW.

E-mail: info@sliceofindia.com Web: www.sliceofindia.com As always, Enjoy! Review By Trevor Langley PAGE

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HELP YOUR...

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Issue 129 2024

Help Your Relationship Survive Your Home Renovations An increasing number of people are choosing to renovate their homes rather than go through the long process of selling up and finding somewhere else suitable to live. But renovating a property brings its own challenges. One common challenge may be that one person is more heavily invested in the renovations than the other or that one is practical whilst the other is a little more ‘interior designer’ in their tastes. Discussion, compromise and seeing both points of view allows for a meeting of minds, leading to a more realistic and harmonious resolution of issues. It’s important for couples to communicate well, so that they’re ‘on the same page’, otherwise one might feel side-lined or disrespected. Regular text messaging and meeting for coffees can be a good way to stay connected and reinforce a team mentality. And it’s important that the renovation work is not the only topic that’s discussed! Keep things light, fun and human too.

Living in a building site can be dusty, dirty and wearisome. But conflict may occur over the suggestion of eating out or spending a night or two away. It might be a welcome relief to one, but seen as an additional unnecessary expense to the other. Being a little more accommodating and flexible about ways to relieve the stress of your ‘home invasion’ can be a justifiable expense, relatively minor to the overall budget, but a good way to introduce a little respite. Neighbours are likely to gradually lose patience as the noise, dirt, deliveries, blocked driveways, scaffolding and endless procession of workers becomes increasingly tedious. Keeping them ‘sweet’ can be a worthwhile, pre-emptive move that avoids facing tension whenever you leave the house. Weekly updates, giving them timely warnings of what’s happening, instructing your builders to be respectful, perhaps gifting occasional flowers are all important ways to minimise niggles due to disputes with neighbours. Design choices, budgeting and additional decisions arise throughout a renovation and PAGE

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Issue 129 2024

having a clear vision at the outset is important. But sometimes opportunities arise to add to or amend the original plans, perhaps including things that were not even thought of originally. Whilst these potential enhancements may be beneficial, there has to be an upper limit to the final bill. Saying ‘no’ can also serve to remind the builders that they have to check in and not spend too freely. Coping mechanisms are important when your home is not readily available. Some couples find it helpful to do a few things separately, perhaps go to the gym or have an evening with friends. It allows for a change of scenery and gives the opportunity to chat about other, ‘more normal’ topics, providing a welcome break. Other couples may use the renovations to enjoy together time away from normality. They can’t clean or do other routine household chores, so instead they go for walks, visit friends and family, maybe enjoy early doors at the pub, share family time. Distribute responsibilities. Most relationships share jobs and responsibilities, accommodating each other’s skillsets. One might be an organiser, the other the finance person. Each doing what comes easiest makes sense, but if one person feels overwhelmed it’s

up to them to speak up and ask for help, even if it’s just to send an email or make a phone call or two. We can’t expect our partner to be psychic and intuit when it all becomes too much. They may think that we’re coping and perhaps even enjoying the responsibility. Prioritise and maintain your emotional connection and intimacy. Ensuring that there’s regular ‘us time’ is important during a home renovation. Maybe asking grandparents to take the children overnight can help. Use that free time to freshen-up, enjoy a meal, talk and reconnect. Also, plan fun things to do, either with or without the family. A walk, picnic, game can revitalise a relationship and ensure that each feels human and connected to the relationship again. Navigate financial stress and potential disagreements over budgeting. Both being involved in the original budgeting stages is important, so that they’re aware of the costs and how the renovations will be funded. It’s useful to have a contingency fund, so that unexpected additional expenses can be accommodated, but also keep a healthy grasp on any new ideas and suggestions that come along. Whilst it makes sense to get everything done at once, sometimes new ideas may be more whimsical than practical, so respectfully discussing the merits of these ideas is important. Will the additional work add value to your home, how long are you planning on staying there, will the pleasure derived justify the outlay, how will the extra costs be financed? Talking these points through can help a couple reach an acceptable agreement. Manage time effectively during a renovation. Many couples mentally ‘write off’ the months their renovation will take and commit to being available for the duration, whether it’s stepping up to answer queries, make decisions, or calm situations down. Using the time effectively may simply mean

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Issue 129 2024

their renovations. Unpleasant aspects of their partner’s approach to stress may have appeared, prompting the suggestion to book therapy. They may find their partner overbearing, domineering, bossy, excessively frugal; traits that were not so evident before, but which have become magnified during the building work and which need addressing. Resentment is rarely caused by one thing alone, even something as major as a home renovation but it often escalates due to increased stress, maybe having its roots in earlier bad experiences and events.

enabling the work to progress as smoothly as possible, as well as being there for each other. If working from home needs to continue, sourcing coffee houses and hot desk spaces can be viable alternatives. Avoid damaging your relationship. If a couple have not agreed the original brief or are unable to cope well with the disruption, any existing tensions in the relationship may be exacerbated. Disagreements over money, decor, job sharing, communications can all fuel disharmony and estrangement, so starting as you mean to go on is important. Talking things through helps, but also agreeing that if one person needs a break, maybe to go for a walk or visit a friend for an hour or two then that’s okay. It can help calm a potentially tense time down. Some couples look to therapy as a way to discuss resentments that arise during

The best tips for couples who are starting a renovation begin with a positive approach to major upheaval. Patience and a sense of humour are crucial, keeping a sense of perspective and remembering that the renovation was your decision. And that every day takes you one step nearer to the finish. ‘This time next week/month/year it will all be over and we’ll have a beautiful home’ is a good perspective to adopt. Commit to regular communication, but also avoid stressing over minor things. Keeping a sense of proportion helps you manage stress and avoid catastrophising or having things constantly on your mind. Practise good self-care and aim to eat well, keep to a regular sleep pattern and look after yourself and each other, knowing you’ll have a lovely home before too long.

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REVIVING YOUR...

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Issue 129 2024

Reviving Your Skin After Party Season Following the festive period, your skin can be left feeling dull and dehydrated, so let’s kick off 2024 by setting aside some much needed “you” time.

Obagi Professional Complex Serum

We often get so caught up with the “New Year, new me” resolutions but if we all just tried to be a little bit kinder to ourselves, that’s a great place to start!

The Professional - C Peptide Complex contains 3 key ingredients which all work together to minimise the appearance of skin ageing.

Why not kick start 2024 with some selfcare through your skincare routine? The best way to pep up your skin is with a brightening vitamin c serum or a chemical exfoliant AHA like a glycolic or lactic acid.

Peptide

Available to purchase at www.obagi.com

The complex formula not only contains Vitamin C, it also contains Vitamin E also. Both of these vitamins work together to brighten the skin, as well as provide protection against free radicals. The serum also contains plant-derived growth factors and SNAP-8 (acetyl octapeptide), they

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Issue 129 2024

Paula’s Choice 8% AHA Gel Exfoliant Available to www.paulaschoice.co.uk

purchase

This exfoliant contains the key ingredient Glycolic acid/AHA as well as Vitamin B5 and Sodium PCA. This ultra-light gel gently dissolves layers of dead skin that build up, your skin will be left feeling softer, smoother and brighter. The 8% AHA (glycolic acid) can help correct uneven skin tone and also help with pigmentation as a result of skin damage.

both work together to improve the appearance of firmness, skin tone, fine lines and wrinkles. Chemical exfoliants work by removing the layer of dead skin cells. Once the dead skin cells have been removed, fresher skin underneath will be revealed. The skin will be brighter and more evenly toned. The chemical action will instantly bring bloody to the surface of your skin, giving it a lovely healthy looking glow.

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

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NOVA SILVER

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Issue 129 2024

Nova Silver Welcome To 2024! We’re finally in the new year! Which means it’s time to reorganise our jewellery collections and enter the new year with a bang! We have some beautiful pieces in our collection which will help you start the new year with some glam and a brand-new gorgeous sense of style! We’re here to help you achieve the “New year, new you” look! So, strap yourselves in for our top picks of our stunning new pieces that are perfect to start the new year! Modern Pearls Pearls are an all time classic and will always be chic! But in 2024, pearls are the perfect piece of jewellery to enter the new year with! Pearls rank among the most popular gems in the world, which is why they have never gone out of style. A pearl necklace or some pearl earrings can transform an outfit and can add an instant polish to any look such as our beautiful matching sterling silver orchid pearl necklace and earrings which are absolutely stunning. Entering the new year is a great excuse to play around with new jewellery and have fun with pearls! Cuff Bangles Here at Nova Silver, we love cuff bangles! Cuff bangles are a great way to make a subtle statement with just one piece of jewellery. Cuff bangles prove themselves to be one of the easiest ways to lift and elevate any look, both evening wear and casual. Let’s not forget that most cuff bangles are also adjustable which allows you to wear them in multiple ways! You can also get cuff bangles in both a simple design or more of a bold statement piece like our sterling silver Mae bangle and delicate cuff bangle which are on our website. Big Hoops Hoops are forever a staple piece of jewellery within most people’s jewellery collection. No collection is complete without at least one pair! Why not start the year with a new pair of hoops? And for 2024, the bigger the better! Here at Nova Silver, we have a range of different types of hoops, from small stud hoops to large hoops! One of our personal favorites are these super cute 36mm hoops with a silver ball attached to them, they are perfect to wear both casually or to dress up an evening outfit! However, if you prefer just plain hoops, we also have those too! From 30mm or 40mm sterling silver hoops they are great for everyday wear! Whatever you choose to wear in the new year, make sure you do it with style!

Contact Details:

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BEST OF NORFOLK

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Issue 129 2024

Best Of Norfolk - Through The Lens Of Our Readers Thanks to the wonderful photographs shared by our followers on Facebook, have a look at these amazing December images of our stunning region.

Charlotte Watlow - Christmas Tractor Road Run… North Walsham

Charlotte Watlow - Pleasure Ride At Scottow PAGE

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Dawn Mountain - Norwich Road, North Walsham

Maria Thornberg - Sculthorp Nature Reserve PAGE

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BEST OF NORFOLK Issue 129 2024

Matt Coomber Such - Thursford

Matt Coomber Such - Thursford PAGE

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BEST OF NORFOLK Issue 129 2024

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Sally Redgrave - Sunrise On Mundesley Beach

Scott Sharpe - Long Exposure, Jarrolds Norwich! PAGE

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Sheila Denny - Jarrolds And That Post Box

Sheila Denny - Sunset In North Walsham PAGE

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BEST OF NORFOLK

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Tia Hutchinson - Gorleston-On-Sea Beach At Sunset

Tia Hutchinson - The Sunset Over Gorleston On The 23rd December 23 PAGE

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Laura Baxter - The Royal Arcade, Norwich

BEST OF NORFOLK Issue 129 2024 Vicki Jeffery - Santa In Great Ellingham

Vicki Jeffery - Christmas Lights In Great Ellingham

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Focus On:

Fitness

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FITNESS

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Issue 129 2024

Fitness January is a time when many of us set New Year’s Resolutions often to try and better ourselves. I would like to make one simple request if you plan on setting resolutions this year, can they come from a place of love and self- acceptance rather than a place of self-loathing? What I mean by this is let’s really focus on celebrating our bodies and all that they do for us. So, if we would like to do more exercise for example, how about we make a resolution with a specific target in mind, like to be able to run 5K by Valentines Day, rather than I need to lose weight. Or setting a strength target for example - to be able to lift a certain weight. As I am sure you know from previous months, I am a GP and a Lifestyle Medic, part of the British Society of Lifestyle Medicine, which works to prevent or reverse chronic health conditions which are often caused by lifestyle choices. It is evidence based and grounded in science. The six pillars of lifestyle medicine are: 1. Mental Wellbeing and Stress Reduction

2. Healthy relationships 3. Sleep 4. Physical Activity & Movement 5. Healthy Nutrition 6. Reduction or cessation of harmful substances. Today we are mainly focus on the Physical Activity pillar. Often when people think about fitness people think about going to the gym, but actually if we think about Movement this is much more positive. Fitness is a measure of how able we are to carry out our daily lives and whether our body will support us to do what we need it to. Here are some tips to promote greater physical fitness: 1. Increasing movement in our daily lives in whatever shape that takes has real health benefits. Sitting down for prolonged periods of time - like sitting at our desks and working all day, is more harmful for our health than smoking!!! Trying to have small movement breaks throughout the day, getting up and having a walk around the house, or even better getting outside, even for a lap of the garden will reduce the risks of prolonged sitting.

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FITNESS

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Issue 129 2024

Pick something you enjoy! No two people are the same and when we thinking about increasing activity, choosing something which we enjoy will help us want to stick to it. For me, I love Zumba, it brings me so much joy and has proven benefits to reduce the risk of dementia.

moving around more can be better for us than just doing one gym session and then lounging around for the rest of the day. Consistent activity of everyday life helps our metabolism. Are there little things you can do in your daily life which increase movement and therefore NEAT?

2. Exercising with others is a great way to keep active whilst also meeting others and having social connection which is also really important for our wellbeing.

7. Be consistent but realistic: So many of us lead busy lives so having a routine really helps. Popping in some activity into the schedule helps us be more likely to stick to it. Remember, it doesn’t have to be all or nothing, even small sections of time all add up and over time with consistency you will notice an improvement in your fitness.

3. Aim for 7-9 hours of quality sleep per night: Did you know, when we sleep better we are more likely to want to exercise and move more, and the converse is also true, having day time physical movement helps us sleep better at night. So if you are struggling with your sleep – try moving more in the day. 4. Boost your mental wellbeing: Physical activity is linked with increased mental wellbeing. Individuals who exercise regularly are more likely to score their wellbeing higher. Try this… if you are feeling a little bit low, try changing state, and by this I mean, getting up and moving, whether it’s popping on your favourite song in the kitchen and having a little boogie, or having a walk in nature, whatever you prefer, just be active, and then notice the difference that makes to your mood.

8. Have a variety of exercise in the week - the department of health guidelines for exercise are: Intense Activity - Aim for a total of 150 minutes of moderate intensity exercise across the week. Strength - Build on your strength by lifting weights, carrying heavy bags or doing Yoga at least twice a week. Reduce Inactivity - Limit the amount of time you are sedentary by breaking up long periods of sitting or lying down. Balance - Dancing, tai chi, yoga or games like bowls can help improve your balance. Aim to do one or more of these a minimum of twice a week.

5. Celebrate what your body can do: exercising from a place of kindness really helps, think of it as an opportunity, instead of “I have to exercise”, try “I get to exercise”. Often I see patients who take their health for granted, and it is only when they suffer an injury or illness they realise what they had. It’s important not to take our bodies for granted, health is not promised, and moving more will help it stay healthier for longer. 6. Non-Exercise Activity Thermogenesis (NEAT): this refers to the calories that we burn from being active and moving in the day,

If you need any support with reaching health or fitness goals, please reach out and contact me on the details below: Visit: www.authenticallyou.co.uk Instagram: @authenticallyou1 Facebook: Sarah Sykes - AuthenticallYou Email: authenticallyou@hotmail.com Happy New Year from AuthenticallYouTM PAGE

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WAY TO PROMOTE...

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Issue 129 2024

Ways To Promote Winter Wellness A commitment to winter wellness often starts by adopting a stress-free appreciation of the simpler things in life.

we’re able to relax as we walk through the door. Having a tasty, homemade meal ready to cook can ensure that healthier choices remove the pressure to rely on take-aways, pre-chilled meals or graze on snacks.

Making time for nature, family and friends, having some space of our own, almost going back to basics, all can provide us with a sense of wellness, peace and inner calm. A warm home, a comfortable place to sleep, tasty nutritious homemade meals and soups, an evening playing board games with family and friends, these can remind us of what’s truly important in life. We often don’t need the additional pressure that comes from comparing ourselves to others or being overly acquisitive and aspirational.

But it can be tempting to hibernate and hunker down in our cosy homes over the dark, cold winter months. So, it’s important for them to be warm and welcoming. Colour, as in bright prints on the walls, comforting textures and fabrics, cosy cushions and rugs in reds, oranges, gold and silvers, soothing lighting from wall lights and lamps, all create a relaxing, stress-free atmosphere.

Wellness also can be impacted by our environment. Having a home which feels good about returning to means a lot, especially on cold, dark nights. Simple things, like tidying around before we leave can mean that

January, especially, can be the time when we focus on starting the new year well and make a variety of good intentions, all to benefit our health and wellbeing. But January’s not the only time we can do this and a positive mindset can appear at other times, like a special birthday or when there’s a significant event like a divorce,

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redundancy, house move, or even when we catch sight of ourselves in a photograph! Promoting winter wellness often requires us to refocus and be motivated to let go of bad habits and inertia, determined to improve, to use this opportunity to its fullest. It may include the decision to lose weight, drink less alcohol, join a gym, get fitter, spend less time on our devices, be more available to connect with family and friends. Often our wellness focus is about doing more constructive things with our time.

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Staying connected with friends and family and inviting them for a brisk country walk and lunch in a country pub can be a positive way to have some exercise whilst enjoying each other’s company. And it’s always good to have plans to look forward to in the diary, even if it’s just a catchup over toasted crumpets and a mug of hot chocolate. Otherwise, it’s too easy for days and weeks to pass by as we immerse ourselves in hibernation mode.

But it can also be a good time to declutter and make our homes more supportive, to consider if our work provides us with what we need in terms of satisfaction, reward and a good work/ life balance, to check in with our relationships and see if they’re right for us, whether or not they need more input and care or if it’s time to let them go. This mindset may include making New Year resolutions, but making resolutions doesn’t inspire everyone and they often disappear after a week or two.

The Danes and Swedes have mastered the art of ‘doing’ winter well, through something called Hygge. Hygge is an old Norse word, which means ‘protected from the outside world’. It’s about conviviality and wellbeing, without the need to spend a lot of money. So, cosying up with good people, enjoying a book, a film, a candlelit supper, baking, a piece of music, are all are simple ways to promote comfort and pleasant company in a relaxed, informal way.

If we’re really serious about improving ourselves, it can be good to include others in our wellness goals. A partner, friend or co-worker may also be keen to similarly benefit and it can make a positive difference if we have someone else to check-in with, particularly if we’re able to keep each other motivated. Other options may be to utilise the services of a professional therapist, coach or personal trainer, knowing that their regular date in our diary keeps us accountable and on target.

Getting enough daylight, taking some outdoor exercise, eating healthy, homemade food and staying in touch with friends and family are some ways to promote a healthy mind and body, especially during the dark months of winter. When we adopt this mindset and are in a positive, harmonious zone, appreciative of what we have, our wellness becomes a much supported outcome from our various choices.

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CAREERS IN...

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Careers In Fitness: What Could I Do? For fitness enthusiasts who are passionate about exercise and want to turn their love for fitness into a rewarding career, the world of fitness offers a wide range of job opportunities. Whether you are interested in working with individuals or groups, indoors or outdoors, there are numerous fitness-related job roles to explore. In this article, we will delve into seven exciting potential career opportunities. 1. Personal Trainer: Becoming a personal trainer is a popular choice for fitness enthusiasts who enjoy working closely with individuals to help them achieve their fitness goals. Personal trainers provide one-on-one instruction, design personalised workout plans, and offer guidance on nutrition. To become a certified personal trainer, you typically need to complete a recognised training

course such as those offered by CIMPSA. Salaries for personal trainers in the UK can vary greatly, but on average, they earn between £20,000 and £40,000 per year. 2. Group Fitness Instructor: If you thrive on leading energetic group workouts and enjoy creating a motivating atmosphere, a career as a group fitness instructor might be the perfect fit for you. Group fitness instructors teach classes such as aerobics, dance, spinning, or yoga. While formal qualifications may vary, many fitness facilities require certifications like Group Exercise Instructor or Exercise to Music, available from a variety of organisations. Salaries for group fitness instructors can range from around £15,000 to £30,000 per year, depending on experience and the number of classes taught. Additionally, if you work within a gym, you’re unlikely to earn as much as you would if you hired your own venue and charged per person.

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CAREERS IN...

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Issue 129 2024

3. Strength and Conditioning Coach: Strength and conditioning coaches work with athletes and sports teams to improve performance, prevent injuries, and enhance overall fitness. They design and implement training programs that focus on strength, speed, agility and endurance. Earning a degree in sports science or a related field is often necessary to become a strength and conditioning coach. Salaries for strength and conditioning coaches in the UK can range from around £20,000 to £60,000 per year, depending on the level of expertise and the sports organisation they work for.

6. Rehabilitation Specialist: Rehabilitation specialists, also known as exercise physiologists, help individuals recover from injuries or manage chronic conditions through exercise and physical activity. They design and implement exercise programs that promote healing, improve mobility, and enhance overall function. A degree in sports science or a related field is often required to become a rehabilitation specialist. Salaries for rehabilitation specialists in the UK can range from around £20,000 to £40,000 per year; however, this is dependent on your experience and the organisation in which you work.

4. Fitness Manager: For fitness enthusiasts with leadership skills and experience plus a passion for managing people and operations, a career as a fitness manager might be a suitable choice. Fitness managers oversee the day-to-day operations of a gym or fitness facility, including staff management, scheduling and ensuring the facility runs smoothly. While specific qualifications may vary, a degree in sports management or a related field is often preferred. Fitness managers in the UK can earn between £25,000 and £45,000 per year, depending on the size and location of the facility.

7. Health and Wellness Coach: As a health and wellness coach, you can make a positive impact on people's lives by guiding them towards healthier lifestyles. These coaches work with clients to set realistic goals, provide support and accountability and help individuals adopt sustainable habits related to exercise, nutrition, stress management and overall well-being. While formal qualifications may vary, many health and wellness coaches learn on the job with the NHS, for example, whilst demonstrating they have the necessary competence and attitude to support people in this area. Salaries for health and wellness coaches in the UK can range from around £20,000 to £45,000 per year, depending on experience and clientele.

5. Sports Nutritionist: If you have a keen interest in nutrition and want to help individuals or athletes optimise their performance through proper diet and nutrition, a career as a sports nutritionist may be ideal. Sports nutritionists provide guidance on dietary plans, create customised meal plans and educate clients on the importance of proper nutrition for performance. To become a sports nutritionist, a degree in nutrition, dietetics or sports science is typically required. Salaries for sports nutritionists can range from around £25,000 to £45,000 per year, depending on experience and the setting they work in.

The world of fitness offers a wide array of career opportunities for individuals who are passionate about exercise and want to turn their love for fitness into a profession. Consider your interests, strengths, and qualifications when exploring these career paths. Pursuing a career in fitness allows you to combine your passion with helping others lead healthier lives, making it a rewarding and fulfilling choice for fitness enthusiasts.

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25 EASY WAYS...

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25 Easy Ways To Incorporate Exercise Into Your Daily Routine Incorporating exercise into your daily routine doesn’t have to be a daunting task. With a little creativity and a willingness to make small changes, you can easily add physical activity to your day. In this article, we’ll share twenty-five easy ways to sneak exercise into your daily routine, helping you stay active and healthy. 1. Take the stairs instead of the lift or escalator. 2.Park your car further away from your destination and walk the extra distance. 3. Start your day with a few minutes of stretching or yoga. 4.Dance along to your favourite songs while getting ready in the morning. 5.Use a stability ball instead of a chair at your desk to engage your core muscles. 6.Take short walking breaks during your workday. 7.Do squats or lunges while brushing your teeth. 8.Use a standing desk or adjustable workstation to avoid prolonged sitting. 9.Walk or bike to work if possible. 10.Take the long route when walking to your destination. 11.Do jumping jacks or high knees during advert breaks while watching TV. 12.Use a resistance band for strength exercises whilst watching your favourite show. 13.Do calf raises whilst waiting in a queue. 14.Wash your car by hand instead of taking it to a car wash. 15.Incorporate active chores like gardening or cleaning into your routine. 16.Take a walk or do a short workout during your lunch break. 17.Use a pedometer or fitness tracker to track your daily steps.

18.Play outdoor games with your children or pets. 19.Take the dog for a walk or jog. 20.Stand up and stretch every hour if you have a sedentary job. 21.Do calf raises while waiting for the microwave or kettle to boil. 22.Incorporate stretching exercises into your bedtime routine. 23.Perform resistance exercises using water bottles or tinned goods as weights. 24.Stand up and move around during phone calls. 25.Walk or bike rather than automatically jumping in the car, especially when only travelling short distances. Incorporating exercise into your daily routine doesn’t have to be complicated or timeconsuming. By making small changes and being creative, you can easily add physical activity to your day. Start incorporating some of these easy ways to stay active, and you’ll soon experience the benefits of a more active daily routine. PAGE

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EXERCISING THROUGH...

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Exercising Through The Menopause

A Guide For Women Of A Certain Age The menopause is a natural stage in a woman’s life, signaling the end of reproductive years. While this transition brings about various physical and emotional changes, exercise can play a crucial role in maintaining overall health and well-being. In this guide, we will explore helpful hints and tips for women navigating the menopause, focusing on how exercise can help alleviate side effects and retain a decent level of fitness. Understanding the Menopause The menopause typically occurs between the ages of 45 and 55, with the average age being 51. During this time, the ovaries gradually reduce their production of oestrogen and progesterone, leading to a variety of symptoms

such as hot flushes, mood swings, weight gain and reduced bone density. Regular exercise can help combat some of these side effects, improve cardiovascular health, boost mood, increase bone density and enhance overall quality of life. Choosing the Right Exercise Engaging in a combination of aerobic, strengthbased and flexibility exercises is ideal during menopause. Aerobic activities like brisk walking, swimming, cycling, or dancing help maintain a healthy weight, improve cardiovascular fitness and reduce the risk of heart disease. Strength training exercises, using weights or resistance bands, can help preserve muscle mass, increase bone density and boost metabolism. Incorporating flexibility exercises such as yoga or Pilates can enhance joint mobility and relieve muscle tension.

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EXERCISING THROUGH...

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Managing Hot Flushes Hot flushes are a common symptom during menopause and can disrupt daily activities. To manage them during exercise, choose breathable clothing made from moisturewicking fabrics, such as cotton or synthetic blends. Layering clothing can help regulate body temperature, allowing you to remove or add layers as needed. Stay hydrated by drinking plenty of water before, during and after exercise. Consider exercising in a well-ventilated environment or using a fan. Additionally, practising relaxation techniques like deep breathing exercises or meditation can help reduce the frequency and intensity of hot flushes. Addressing Mood Swings Mood swings and anxiety can be challenging during the menopause. Regular exercise releases endorphins, which are natural mood boosters. Engaging in physical activity for at least 30 minutes most days of the week can help reduce stress, enhance mood, and promote better sleep. Choose activities that you enjoy, such as dancing, gardening, or team sports, as they can provide a sense of accomplishment and social interaction. Consider exercising outdoors to benefit from fresh air and natural surroundings, which can further improve mood and overall well-being.

Maintaining Bone Health The decline in oestrogen during menopause increases the risk of osteoporosis and fractures. Weight-bearing exercises, such as walking, jogging, or hiking, can help maintain bone density and reduce the risk of osteoporosis. Engaging in resistance training, like lifting weights or using resistance bands, can further strengthen bones and muscles. Ensure you have proper form and gradually increase the intensity of your workouts to avoid injury. It is also important to consume a balanced diet rich in calcium and vitamin D to support bone health. As women navigate the menopause, incorporating regular exercise into their routine can significantly improve their physical and mental well-being. By choosing a variety of aerobic, strength-based, and flexibility exercises, managing symptoms such as hot flushes and mood swings becomes more manageable. Embrace the power of exercise during this transformative stage of life and reap the many benefits it offers. PAGE

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KEEPING ACTIVE...

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Keeping Active In The Winter Months: Tips From Slimming World Members

The NHS recommends that for good health, adults should aim to be active every day, do activities that develop strength in the major muscle groups at least 2 days a week, and do up to 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week. Also, we are encouraged to limit the time spent sitting or lying down and break up long periods of not moving with some activity. Wow, this can sound like a lot to get our heads around! Many of us want to get more active, we know that regular physical activity helps prevent and manage conditions such as heart disease, stroke, type 2 diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being.

So, we know where we need to get to and reasons why but how do we get started, especially in the winter months?! At Slimming World, we promote physical activity as an essential part of a healthy lifestyle and as key to the success of maintaining weight loss. The Slimming World’s Body Magic programme encourages more members to make activities part of their everyday lives and helps members find their own personal, enjoyable, rewarding ways of being active. I asked my members for their top tips for starting or keeping active in the winter months: 1. Set small goals: Krystal said, ‘Small goals to start off with to keep you focused and increase it the more motivated you feel remember small goals = big results, any kind of exercise is good for your mental health as well as your waistline, doesn’t always mean a

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KEEPING ACTIVE...

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trip to the gym, increasing slow and steadily is the way forward’. 2. Build a habit. It’s the regularity that makes a difference, even if you only do a 5-minute walk a day to start with; if you are doing it every day, you create a habit, and you can increase the time over time. Jeanette said that a ‘daily walk definitely helps, the quicker you walk the warmer you get!’ 3. Stay indoors! Anne’s top tip is, ‘If it’s too cold, wet or icy outside, do an exercise DVD/online video or just put your favourite music on and have a dance!’. Vida says, ‘If you can’t face going out in bad weather, walk up and down the stairs at home several times a day.’ 4. Find something you enjoy. Veronica says: ‘Find a class or something that you really enjoy and keep doing it’. The key to sustaining any activity is finding something you enjoy - whether this is the gym, doing an exercise video from the comfort of your home, or a class where you can meet and be encouraged by others.

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5. Think outside of the box. You don’t have to do the typical sign-up for a gym membership in January. Kathy said: ‘We have been renting a swimming pool every couple of weeks. It’s really got me back into swimming, and I’m not embarrassed about changing rooms. 6. Just to it! Alisha said, ‘Take the first step out of the door, you won’t regret it’. Very rarely does someone regret being active. Krystal is a great example of all of these; she started by aiming to do 2,500 steps a day, and she said that every time she achieved it, it brought her happiness and determination to do more. Krystal has since gone on to raise money for charity whilst increasing her exercise, doing the muddy 5K, the bubble rush, and 1 million steps for diabetes - a charity close to her heart. Krystal has now joined the local park run, she started by just walking it and now runs it! Krystal said she is now not afraid of goals; she keeps them realistic and has aims each day. So, the key is to find something you enjoy whether that’s indoors or out. Start with small but often, and build from here. Who knows where this might take you? Hi, I'm Ali, a Slimming World Consultant in Old Catton and Thorpe Hamlet in Norwich. As a slimmer myself and a parent, I love to bulk cook, making family friendly meals. I am passionate about helping people achieve their goals and feeling healthier and confident. If you or someone you know would like to lose half a stone or more I would love to hear from you! Get in touch to find out more about Slimming World groups: 07835111224. PAGE

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Our Picks Of What’s On this month.

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WHAT'S ON... Issue 129 2024

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WHAT'S ON... Issue 129 2024

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ICENI ANAGRAMS

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Issue 129 2024

ICENI ANAGRAMS This month, in fitting with our theme, our anagrams are based around places you might visit to take part in some form of exercise. Solve all five and send us an email to: submissions@icenimagazine.co.uk with your answers for the chance to win an Iceni Magazine pen. UK residents only.

FATHERLAND THINNESS Mr Iceni visits in Attleborough (but also available elsewhere).

AKA SUPPORTERS Exercise on a higher level.

ALMOST BOUGHT PORK Home to a world-class track.

MANHANDLE CALMLY THROW Venue with an award-winning instructor’s classes.

AEROPLANKTON CHURN Weekly walk or run at a Scottish-sounding body of water.

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