Iceni Magazine Norfolk Issue 69

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

Focus On:

Health & Fitness

HAPPY NEW YEAR TO YOU ALL

ISSUE 69

Welcome To Iceni Magazine,

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Happy New Year 2019!

We hope that you all had a wonderful festive period and that you have lots of exciting plans for the coming year.

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If your diary is looking a little bare, take a look at our 'What's Coming Up in 2019' guide from Page 41 for some ideas!

This month's issue focuses on Health and Fitness.

Read about local beauty and holistic therapy salon owner, Nicola Osbon, and her journey to becoming a bikini bodybuilding competition on Pages 36-37.

If you are looking to stick to a New Year, New You regime, read Ally Elsegood's advice on Pages 34-35.

If you have children aged between 4 and 14, have you considered Junior Parkrun? Find out more on Page 29.

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CONTRIBUTORS Becca Hamling, Keri Beevis, Mark King, Matt Porter, Paul Kirk, Patrick Arundell, Susan Leigh, Thomas Hamling, Tim Barnes-Clay.

Page 3 Image Benjamen Terry - www.definedetail.com

Until next month, stay warm, keep smiling and enjoy Issue 69!

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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 54

pages

Full of absolute dynamic

creative content!

“You Reap What You Sow”

36

17

BANISH THOSE BLUES

Q&A WITH... NICOLA OSBON

Breckland-Based Beauty And Holistic Therapy Salon Owner

January Is Renowned For Being A Challenging Month

22

27 30

FOCUS ON:

Health & Fitness

06 09 10 13 14 15 16 17 18 20

The Benjamin Foundation Monthly Update Get The Kettle On! Banish January Blues Call Goes Out For Artists To Take Part In...

Boyzlife Re-Scheduled UK Tour Dates Announced Iceni Columnist Mark King Iceni Columnist Keri Beevis See What Mummy Says Making Memories Banish Those Blues January Is Renowned For...

What Makes A Good Day At Work?

Web Design Advice The Influence Of HTTPS/SSL

22 24 26 27 28 29 30 34 36 39

Motoring Review Lexus RX450h L Premier The Gadget Man Bowers & Wilkins PX Headphones January At Nova Silver Happy New Year Focus On Health & Fitness Norfolk Mums On A Mission Family-Friendly Meals Junior Parkrun For The Younger Runner A To Z Of Health And Fitness New Year, New You? How Many Times Have You Q&A With...

Nicola Osbon Havana Good Time At CopaCubana

MOTORING REVIEW Lexus RX450h L Premier

40 41 42 44 45 46 48 49 51 52

Just For Fun Guess The Year!

What's On...

Across Norfolk In 2019 What's On...

Russian State Ballet Of Siberia What's On...

Luke Wright, Poet Laureate What's On...

Kjell Engman Exhibition What's On...

Norfolk Bird And Wildlife Fair What's On...

Chapelfield Summer Circus What's On...

Holt Festival What's On...

Out There Festival Iceni Horoscopes What Do Your Stars Hold?

THE BENJAMIN FOUNDATION Issue 69 2019

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The Benjamin Foundation The Benjamin Foundation is a local charity. Since 1994, we have been helping children, young people and families to deal with challenges in their lives.

Providing hope, opportunity, stability and independence to local children, young people and families We want to end youth homelessness and we’re tackling the problem locally by providing a home and support to over 100 vulnerable young people every night.

We also provide them with the skills they need, so they can leave us and forge an independent life.

Robert*, a young person living at one of our accommodations centres, first came into contact with our charity around 18 months ago.

During this time, we have supported him to turn his life around following a really difficult period. We not only offered him a safe place to live, but we helped him to begin to put the building blocks in place to move towards independence and a brighter future.

Robert has now made excellent progress in tackling some of the issues, which he was previously struggling with. He has also secured work and is much more optimistic about the future.

"I had all the necessary support from The Benjamin Foundation to feel motivated and confident to take on work. Now that I have found employment I feel liberated," he explains. *name has been changed.

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THE BENJAMIN FOUNDATION

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Issue 69 2019

25th Anniversary Year In 2017-18, we helped over 2,500 people in Norfolk and Suffolk.

Whether it’s the prevention of youth homelessness, helping families to build stronger relationships, or providing positive activities for young people, who have limited opportunities in life, our work brings hope, opportunity, stability and independence to the people we support.

2019 is our 25th anniversary year. We will be marking this significant milestone in our charity’s history with a variety of events and activities throughout the year to involve the local people who benefit from the services we provide, our staff, volunteers and supporters.

Could you be part of our 25th anniversary celebrations? If you would like to support us in 2019, please contact: events@benjaminfoundation.co.uk

Volunteer with us We're looking to build our team of volunteers to support our marketing and fundraising team with events in 2019.

One of these is the Great British Beer Festival Winter 19th to 23rd February at The Halls in Norwich.

If you would like to help out with bucket collections for a shift or two (there's plenty of day/evening shifts available), with the option of enjoying the festival afterwards, we would love to hear from you!

Please contact: events@benjaminfoundation.co.uk if you would like to help.

For more information about The Benjamin Foundation, please visit: www.benjaminfoundation.co.uk

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ICENI - NEWS

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Issue 69 2019

Get The Kettle On!

Banish January Blues With A Samaritans Brew Norwich Samaritans are encouraging people in Norfolk to beat Blue Monday by getting together for a cuppa on Monday 21 January 2019 for Brew Monday.

Dubbed ‘the most difficult day of the year’, the charity is turning the third Monday in January on its head and is hoping to banish the January blues by encouraging friends, family and work mates to have a chat over a brew.

Ahead of the big day, Samaritans volunteers are asking the people of Norwich to sign up for a FREE fundraising pack to hold a Brew Monday event at their workplace.

Cafés, hair salons, office break-rooms anywhere you can natter over a cup of tea and a biscuit, Samaritans want to get people checking in with one another at this tough time of year.

Sign up for a FREE Brew Monday pack at samaritans.org/BrewMonday.

For more details on how you or your business could get involved, contact Catrin on projects@norwichsams.org.uk • Anyone can contact Samaritans for FREE any time from any phone on 116 123. This number won’t show up on your phone bill.

Or you can email jo@samaritans.org or visit www.samaritans.org to talk to one of our trained volunteers face to face.

• Samaritans is a charity and it’s the public’s kind donations and more than 20,000 volunteers that mean we are always there for anyone struggling to cope. Find out how you can support us at www.samaritans.org/support-us.

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ICENI - NEWS

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Issue 69 2019

Call Goes Out For Artists To Take Part In 2019 Sculpture Trail

Credit: Gordon Senior

Applications are now open for artists from across the country to apply to take part in a Norfolk-based sculpture trail.

makers to weave ideas, inspiration, artwork, sculpture, stories, magic and more into the meadows, woodland and natural spaces at Raveningham.

The Waveney Valley Sculpture Trail annually attracts thousands of visitors to the region to see the work of artists from around the UK. Organised by Waveney & Blyth Arts, the event takes place at The Raveningham Centre, ten miles south of Norwich, on a three-acre site of hidden groves, orchards, kitchen gardens and walkways.

The Curator, Sarah Cannell, is particularly interested in applications from artists who will respond to the space and create site-specific works.

Nicky Stainton, from Waveney & Blyth Arts, said: “We are very excited by the opportunities that the site at Raveningham brings to the Waveney Valley Sculpture Trail.

Each year the organisation hosts a programme of events that highlights the unique character of the Waveney and Blyth valleys situated in north Suffolk and south Norfolk.

“The site includes an orchard, pond, shrubberies and lawn areas, which provide wonderful spaces for artists to respond to.”

In 2019 the sculpture trail will take place over five weeks, from 2nd August to 8th September and organisers are looking for artists and

In 2018, more than 3,850 visitors visited the trail together with 124 well-behaved dogs generating £16,000 worth of sales.

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ICENI - NEWS

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Issue 69 2019

Both established and up-and-coming artists are encouraged to apply to take part in the 2019 trail.

Credit: Tobias Ford

Curator Sarah Cannell said: “I am thrilled to be curating the sculpture trail again and I can’t wait to start working with new and familiar artists on the project to develop ideas over the next few months.

“The theme, ‘The Woven Woodland’, could be taken literally or metaphorically to create works with an emphasis on materials, structure and ideas.

“My overall vision is to continue to encourage public interaction with contemporary art in a rural setting and to this end we would like to invite applications from artists and sculptors keen to respond to this beautiful site.”

All artwork on the trail will be available for sale and there will be an opportunity to sell cards, prints and books related to the artwork.

There will be four awards for participating artists, The Visitor’s Choice award (first, second and third) and The Curator’s Choice award.

Artists have until midnight on Friday 25th January 2019 to apply. Applications cost £15 which will also include membership to Waveney & Blyth Arts for 2019.

For more information about Waveney & Blyth Arts and to apply visit: www.waveneyandblytharts.com Credit: Sam Newson PAGE

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11

ICENI - NEWS

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Issue 69 2019

Boyzlife (Playing The Hits Of Boyzone And Westlife) Re-Scheduled September 2019 - UK Tour Dates Announced Boyzlife brings together members of two of the biggest boybands in history, Boyzone and Westlife, to perform a whole host of their biggest chart hits.

Brian McFadden enjoyed 12 UK and Ireland number ones as a member of Westlife, including a record breaking seven top spots in a row.

The band also boast four number 1 albums and over 30 million record sales in total.

Since Westlife, Brian has enjoyed international solo success, including a UK number 1 with ‘Real to Me’.

With Boyzone, Keith Duffy has enjoyed similar success, including 6 UK number one singles and 16 out of 17 of their first single releases making the Top 5. With 5 number one albums also to their credit, Boyzone achieved worldwide sales of over 25 million.

The unmissable Boyzlife show has already been performed for over 20,000 adoring fans since the pair came together in 2016. With two completely sold out tours under their belts in partnership with Hilton Hotels, as well as their unforgettable 2017 December Christmas Tour, this is an evening that is certainly not to be missed.

BOYZLIFE – September 2019 UK Tour Dates are: Thur 5th September Derby - The Venue Fri 6th September Newcastle - Tyne Theatre

Sat 7th September Hull - The Welly

Sun 8th September Manchester - Club Academy

Fri 13th September Preston - Charter Theatre

Sat 14th September Wrexham - William Aston Hall

Sun 15th September Sheffield - Foundry

Tues 17th September NORWICH - Waterfront

Fri 20th September Oxford - O2 Academy

Sun 22nd September Exeter - Lemon Grove

Tickets are available via the following: Tickets from £28.50 | Box Office No: 0844 249 1000 Website: http://www.vmstickets.co.uk/ Limited VIP tickets are also available for each of the shows which includes a meet and greet, exclusive tour laminate and an item of merchandise - £60.00 PAGE

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ICENI - COLUMNISTS

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Issue 69 2019

The Diary of a Norfolk Family

By Mark King The first week of January is always full of promise and hectic too.

Above: Mark King

You start the New Year on the 1st feeling that this year is going to be your year, were everything clicks into to place and a whole new chapter, and better chapter, in your life is going to take place.

By the middle of that first week, the children start to go back to school and come the end of the week, you take down the Christmas decorations, and all of a sudden you living room seems just a tad less colourful.

By the Saturday, if you're a football fan and your team plays in the top two divisions of English football, then you have the third round of the F.A. cup to look forward to. Depending on how successful your club are on this day will either bring your Christmas and New Year holiday celebrations to a glorious conclusion or bring them to a crashing halt.

Then you wake up to the first Monday in the second week and it's back to work for most people.

For some though, working over Christmas and the New Year means that it will just be another shift that they've had to work.

The number of people, who work during the festive period, seems to keep growing and growing.

It used to be just the emergency services who worked on Christmas Day (and the local publican for a couple of hours) and footballers on Boxing Day for the local derby match, but nowadays even McDonald’s is open on Christmas Day. So, here I go again into another year looking forward in a positive light, and hoping that maybe, just maybe, this year will be a little bit more peaceful for everyone and that this year is the year my football team finally wins the F.A. Cup! www.always-hanging-around.blogspot.com Follow on twitter: @author_king

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ICENI - COLUMNISTS

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Issue 69 2019

Happy, Prosperous And Healthy New Year

By the time you read this, it will be the start of 2019 and I would like to firstly wish you all a happy, prosperous and healthy new year, and secondly ask, where the hell did 2018 go?

course, sensible action would have been a few nights off, but oh no, I had to go and brag on Facebook that I was doing Dry January and I even set up a Just Giving page for Cancer Research. I wouldn’t have stuck to it, but then the donations started coming in and I might tick many bad boxes, but liar isn’t one of them. I had no choice. I had to go through with it.

I always enter a new year full of fresh hope. This Above: Keri Beevis is going to be the start of something great. I am going to find my motivation, cut back on alcohol, get some exercise, quit eating pizza (uh oh, I hear pizza makers all over the UK cry), finish writing my new book, and basically, I’m going to get a life.

So, there I was in the supermarket, desperately scouring the shelves for a suitable non-alcohol alcoholly type alternative. I tried everything: fake wine, fake beer… I even tried Shloer for crying out loud. It was, without doubt, one of the hardest things I have ever done, and I would just like to take a moment to brag that I did it with a full wine rack in the house trying to tempt me. I resisted though and made it through to February 1st alcohol free and celebrated with a huge glass of my favourite Yellow Tail Shiraz. It was heaven.

Of course none of these things are really going to happen (well, except for the finishing my book bit.

It’s almost complete and I’m hoping that, depending on my publisher’s schedule, it will be out springtime).

I know the rest won’t happen, so does my family, and the universe knows it too, but I can pretend for the first few days, right? And everyone will smile along with me, but yes, we all know.

The only time I have ever been successful in keeping a New Year’s Resolution was way back in 2014, when I foolishly decided to participate in Dry January.

Going into the festive season, my clothes feeling snug and my wheelie bin carrying more than its fair share of wine bottles, I knew I had to take action. Of

The memory of dry January still haunts me, so I won’t be foolish enough to attempt it again, however, my plan for 2019 is moderation. I am also applying my friend, moderation, to exercise. Last year, I had ambitions of doing parkrun. Back in January 2018 I had visions of ‘End of 2018 Beev’ running rings around Mo Farah. This year I am trying to be a little more realistic and I’ve proposed a walking group to my day job work crew.

Will I succeed? Only time will tell. I’ll keep you updated.

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SEEWHATMUMMYSAYS

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Issue 69 2019

Making s e i r o m Me After Christmas, everyone begins to look towards the new year and what it might bring.

New Year’s resolutions are made (many that are only stuck to for a short period of time) and life goes back to normal. It is easy to get stuck in the January blues, the weather is unpredictable and most people are slightly worse off financially than before Christmas!

We try to go out and enjoy the free things in life during these cold months - walks in the woods, trips to the coast or the park, playing board games, film days with the kids and cooking together.

We also try to look back at all the wonderful things we have done in the last year: the memories we have created and how life has changed.

One way we have started to do this is with a memory jar. Each time something happens, we pop a note in the jar. This could include days out, funny things that have been said, achievements and anything else that you would like to remember, but are likely to forget if you don’t write it down!

On New Year’s Eve, we empty the jar and look back at the wonderful things that year has brought.

Of course, we don’t just look back and will continue to work hard to support what we believe in going forward too! I cannot wait for 2019 - I turn 30 and I’m hoping to train as a

breastfeeding peer supporter to volunteer and help those who need it. We have a lovely little family and Tom will be working closer to home, which means more family time. As the children get older, we don’t want to miss a moment!

Whatever you have planned for 2019, we wish you all the best!

Thank you all for reading our articles this year and following our blog.

We have lots of exciting content planned for this year, so please keep checking back!

Thanks for reading!

Becca x www.seewhatmummysays.com @whatmummysaysuk

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BANISH THOSE BLUES

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Issue 69 2019

Banish Those Blues January is renowned for being Year, why not get out your diary and fill it with a challenging month. Whatever your opportunities to socialise? Have a look at the reason for finding it hard (and even if you don’t!), try following some of these tips to make it more manageable.

‘What’s Coming Up in 2019?’ guide (pages 42 to 51) and speak to friends and family members who’d appreciate those events just like you.

Pencil it in!

1. Be sociable It can be difficult to go from being surrounded by your friends and family to being alone (or with fewer people) once again. Make the most of living in a tech-savvy society and use FaceTime to connect with loved ones on a regular basis.

They may be some distance away, but with video calling, they can be close to you whenever you wish!

4. Set yourself a challenge Avoid making silly, unattainable New Year’s resolutions, but set yourself a smaller challenge instead. If you are struggling to make ends meet, like many people in the post-Christmas lull, having meal plans can really help. If you’re simply hoping to eat a little more healthily, then why not try going meat-free one or two days a week? It can be difficult finding things to do with the children, which don't cost the earth.

Print off a scavenger hunt and go for a walk in a local woodland or join the growing trend of collecting litter in your local area.

2. Move more It’s scientifically proven that exercise helps your body to release endorphins - they’re natural pick me ups. Whatever your fitness level, try to move that bit more for a quick boost. Why not go for a brisk walk at lunchtime or dance in the kitchen along to your favourite tunes as you’re cooking your evening meal?

3. Plan ahead If you are missing the social buzz that often comes hand in hand with Christmas and New

5. Declutter How many times have we heard the saying ‘clear space, clear mind’? Having a good old sort out can be cathartic. Take unwanted items to the charity shop or sell on eBay or Facebook marketplace. Look through your wardrobe and get rid of anything in the wrong size and items you haven’t worn for a year.

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WHAT MAKES A GOOD...

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Issue 69 2019

What Makes A Good Day At Work?

Many of us have to work for a living.

We need money to cover our overheads and responsibilities, hopefully with some left over for a few treats and incidental expenses along the way.

Earning enough in the best way we can may well be the main preoccupation in our minds.

So often we feel compelled to make compromises when it comes to our work; we may take on a role we don't especially like, feel obliged to humour a difficult boss, commute large distances, keep unsociable hours in order to retain our work position. For a time this may be a necessary negotiation, it's vital in order to keep the different areas of our life afloat.

Some days will be better than others, so what makes a good day at work?

• Someone smiling as we walk through the door can lift our spirits, particularly if, prior to arriving at work, our day has already been rather fraught. I'm reminded of one of my clients who managed a large call centre. Her mission at the start of each working day was to

identify the most frazzled member of her team, then go and sit chatting with them until they started to smile. That simple action improved everyone's day.

• Planning the day ahead can be a good way to ensure that we start each day in the right frame of mind. Sometimes, unexpected challenges or opportunities may arise, but having a to-do list can provide a structure for our efforts.

• When we achieve what we set out to do it's always a good day at work. That may be because we've done something we know we're good at. We can relax as we aim to do it exceptionally well. Yes, there's the stress to do a good job, especially if we're regarded as an expert in our field. There's the motivation to excel and not let ourselves down, but when we're comfortable with the skills required, we can enjoy performing those tasks. Remember too to congratulate yourself on what you achieve.

• Feeling there's some flexibility to accommodate new demands, emergencies and opportunities can help us manage stress

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WHAT MAKES A GOOD...

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and have a good day. It's important that we're not working to full capacity all the time. Being able to adapt whenever an unexpected or attractive new request comes along can bring an enthusiastic, motivated feeling to the day.

• When we've been significantly challenged and come through, perhaps had to acquire new skills and dig deep, it can really improve our confidence and self-esteem.

Doing something we're not sure about, maybe being new to a task, means that we may have to learn something in stages, undergo some training. Practising, challenging ourselves, making mistakes, moving out of our comfort zone can be uncomfortable at first but can ultimately lead to a good day at work. We can then start to feel better, more proficient, having achieved something unexpected.

• Ever put off doing something you dread or don't like? This can impact on your health and wellbeing as those tasks are unlikely to disappear by themselves. Once you start to tackle them, it can bring a sense of satisfaction and accomplishment. Most of us have jobs that we're not too eager to tackle; admin and book-keeping certainly head-up my list. But doing a little each day or allocating a particular time each week to keep on top of those tasks can result in a good day at work. This helps you better manage stress, which supports your health and overall wellbeing.

• Appreciation can be an important component in having a good day at work.

Someone's perhaps listened to our suggestions and taken them on board or has noticed how

Issue 69 2019

hard we've worked and has given recognition and credit where it's due. None of us can fully appreciate the effort and sacrifices that someone may have made when undertaking a task for us. Gratitude and a simple acknowledgement demonstrates good manners and can make a significant difference to each other's day.

• Quality interactions with others are important too, especially for those who work from home, where they may sometimes go for days without seeing a friendly face. It's important to set aside time to meet others, perhaps through networking or scheduling a coffee or a short break to catch up and discuss challenges and experiences. Ensure you reinforce your relationships with friends and colleagues as well as at home, meeting with people who like you, are supportive and are interested in talking to you about you in a non-work-related way.

A good day at work can have many elements to it. Doing a good job, where you deliver what your client or customer is looking for, perhaps anticipating their needs and being recognised as skilled, maybe even an expert, is certainly one positive way. Also important is investing in your relationships both at work and at home, so establishing a good support network around you.

Don't forget to allow a little time away from work for yourself, time to enjoy your hobbies and interests, read a book or maybe just sit and enjoy a coffee doing nothing. That, too, contributes to your day at work being all the more fulfilling and positive an experience.

Article By Susan Leigh Susan Leigh, Altrincham Counsellor and Hypnotherapist, has published her third book, 101 Days of Inspiration #tipoftheday (ISBN 9781910275160) based on her social media series. A glossy, pocket-sized book, it's full of inspirational quotes & pictures, a treat to give or simply keep for yourself.

For more information visit: www.lifestyletherapy.net PAGE

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WEB DESIGN ADVICE

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Issue 69 2019

The Influence Of HTTPS/SSL And What It Means For Your Business This month, I've decided to focus on your website rather than a social media platform.

It can't have escaped your notice over the last 6 months that a lot of websites are being flagged by your browser as 'Not secure', but do you understand the implications of having a 'Not secure' website?

Prior to July 2018, unless you were a shop or larger organisation asking for confidential customer information (like credit card details), it was unlikely that your site was covered by an HTTPS/SSL certificate.

HTTPS stands for Hyper Text Transfer Protocol Secure (HTTPS), which is the secure version of HTTP, which is the encrypted protocol over which data is sent between a browser and a website (typically personal data or credit card information).

The 'Not Secure' label had previously been reserved for individual pages within a website

containing form fields collecting confidential customer information - such as password logins, shopping cart checkouts, and site-search boxes.

Since July 2018, Google wanted to make it clearer to users if a website was safe to use and now places more importance on HTTPS websites (those with an SSL certificate) in search engine rankings.

This now means the whole site and isn't just confined to pages with form fields. If you don't have an SSL certificate and HTTPS prefix, not only are your customers notified that your site might not be secure, which in turn can have a negative effect on traffic to your site, (it's a fact that people are more likely to visit a secure site than a non-secure one) with the eventual effect on a website without HTTPS/SSL in place is they'll start to see a drop in search engine rankings.

So, how do you convert your site to HTTPS? You can do this by purchasing an appropriate level SSL certificate from your website's hosting company - depending on who you're hosted with some offer a free basic SSL certificate

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WEB DESIGN ADVICE Issue 69 2019

while others might charge you an annual fee of anything from ÂŁ49 upwards. Then, unless you're familiar with the intricacies of installing an SSL certificate, your web developer should be able to implement this on your website.

It's important to ensure that you install the SSL certificate correctly. If you're using WordPress, there's a plugin called 'Really Simple SSL', which you can use to do this for you or speak to your web developer as there can be a number of factors that can cause the migration to not go smoothly.

Remember to ensure that you change the default preference from http to https in the relevant places in Google Analytics and Google Search Console and submit a new XML sitemap.

So, if you've noticed you're getting less traffic or sales conversions and your website hasn't switched over to HTTPS/SSL yet now might be the time to do so, before you find yourself losing customers to your competitor's secure website!

If you need help with your website or are looking for a web 'refresh' for 2019 get in touch with me at https://paulkirkdesign.co.uk/ or at @PKirk_designer

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MOTORING REVIEW

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Issue 69 2019

Lexus RX450h L Premier 2018 Review

By Tim Barnes-Clay, Motoring Journalist - tweeting @carwriteups Sport Utility Vehicles (SUVs) seem to be the flavour of the last few years in Britain. They are often as bland as a bowl of watery noodles, but we still buy them.

SUVs don’t need to be like this though - and Lexus seems to have unearthed the formula to make them satisfying. Naturally, the Japanese automaker would have to kill me if it told me what the secret is, but it has let me drive one for this review.

Now, I always try and remain impartial when test-driving cars – I need to be if my credibility as a motoring journalist is to stay solid. So, it came as a surprise to me how the SUV I was handed the keys to is as far from bland as you can get.

By the way I’m building this motor up, you might think it’s a rocket-fuelled beast I'm about to review; well, no, it isn't. This is a sizeable family-friendly machine – and the one I got

behind the wheel of is the RX450h L Premier - an extended, seven-seat variant of Lexus’ top SUV, the RX450h.

If you want your SUV to give you loads of kit, brilliant quality, superb refinement and oodles of comfort, then this Lexus could be the vehicle for you. Of course, it’s not as engaging as a BMW X5 to pilot, but it will make you happy when at the tiller.

Why? Well, if, like me, you have a bunch of kids (I have three), then you will struggle to find a non-German car quite so luxuriously accommodating. What’s more, the Lexus name has cachet, and it has an excellent reputation for reliability.

By adding 110mm behind the back wheels and two more leather chairs, Lexus has done a good job when it comes to fitting extra occupants into the RX450h. This third row of seating folds electrically out of the load area’s floor,

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MOTORING REVIEW

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Issue 69 2019

while the second tier of chairs slide to allow you access to the rearmost set.

What the L variant of the RX450h does is give you a boost in boot room from 453 litres to 495 litres, with a fresh maximum of 966 litres with all five rear seats collapsed. Useful stuff.

And from behind the wheel, other than the more erect rear windscreen being more distant, driving the seven-seater doesn’t feel any different to the regular five-up model. Visibility is just as good, making the RX L an easy set-ofwheels to live with.

The emphasis is on comfort, beginning with the cooled and heated front seats that keep you feeling supported and fatigue-free on long journeys. The ride is correspondingly accommodating over blemished British bitumen, while the muted hybrid powertrain adds a bit of electric power at low speeds.

Certainly, the hybrid arrangement, encompassing a 3.5-litre V6 petrol engine and a couple of electric motors, helps efficiency. In the real world, you can easily achieve 45mpg around town or 35mpg on a motorway commute. That is more impressive than many comparable diesel-driven seven-seater SUVs. The steering isn’t as sharp as you will find in a BMW SUV, but it’s no issue as the Lexus’ whole character doesn’t lend itself to being

athletic - it is all about being chilled out in cosy luxury. There’s lots of kit on the Premier version of the RX L, and there is a large infotainment screen that’s controlled via a slightly fiddly mouse. What’s more, this car comes with an audio treat in the form of a Mark Levinson 15-speaker sound system.

The RX450h L Premier feels special in every department - especially the cabin. On top of this, you have that bullet-proof Lexus dependability. And that last point is what you need when looking for a plush car that will serve you and your family well.

Pros ‘N’ Cons • • • • •

Comfort ✔ Efficiency ✔ Refinement ✔ Space ✔ Fiddly infotainment controller ✖

Fast Facts (2018 Lexus RX450h L Premier - as tested by Tim Barnes-Clay) • • • • • • •

Max speed: 112 mph 0-62 mph: 8.0 seconds Combined mpg: 47.1 Engine layout: 3,456cc 6-cylinder hybrid Max. power (PS): 313 (full system output) CO2: 138 g/km Price: £63,635 PAGE

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THE GADGET MAN

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Issue 69 2019

Bowers & Wilkins PX - Bluetooth™ aptX-HD® Headphones With Show-Stopping Noise Cancelling Audio I spend a lot of time working in a shared office space, so it's important to be able to shut out unwanted background noise when I want to be able to concentrate.

experience, it was also necessary to download an app which is available for both iOS and Android.

In my case, I downloaded the Android app.

So, when a pair of Bowers & Wilkins PX Headphones landed on my desk for review, I was excited to find a high-end pair of 'phones that would completely remove background noise from my workplace, but also provide with a superior Bluetooth™ Audio experience, enhanced by aptX-HD® technology.

I set about trying out the different environmental settings available and I have to say I was immediately impressed. I was able to choose my desired audio profile and also the noise cancellation settings. As noise can sometimes prove an issue here in the office, I got stuck in straight away with testing these features, as soon as I popped the phone on, they activated.

The B&W PX headphones are predominantly Bluetooth™ driven, although you can connect up manually using a 3.5mm jack cable supplied with them. Thus, they must be paired to each device and this proved fairly straightforward using the supplied instructions. In order to make full use of the noise cancelling a personalised

Initially, you are given three customisable options for noise cancellation, allowing you to pick Office, City or Flight based on the background noise you are likely to experience in each of these modes. Interestingly, City worked best for my office. The settings automatically pick the most common voice pass-through

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THE GADGET MAN

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Issue 69 2019

settings for the headphones, either Off, Natural or Amplified. All three settings worked great and I liked being able to filter out general noise and still be part of a conversation.

Other options include 'Wear Sensor', so when placed on the head, the 'phones automatically switch on and connect to Bluetooth with further adjustment using the 'Sensitivity' options.

Without a doubt, these are the most comfortable headphones I have ever worn; these absolutely reek of quality and fit wonderfully over my ears.

Even switched off, they still muffle ambient noise brilliantly.

As expected of a set of high-end headphones, the sound quality was rich and bright with great bass and treble production. When testing out audio equipment I am particularly fond of playing Metallic Spheres by The Orb, featuring Dave Gilmour, an album which cries out to be played on high-end audio equipment.

Bowers & Wilkins have produced a superb set of high-end Bluetooth Headphones. They have excelled on all fronts, from the excellent build quality, superior sound quality to the intuitive app which makes synchronising the phones a doddle.

If your budget stretches to around ÂŁ329 and you want to listen to music as the artist intended, the B&W PX Bluetooth Headphones are a perfect option available in Space Grey or Soft Gold.

Review By Matt Porter The Gadget Man www.thegadgetman.org.uk PAGE

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NOVA SILVER

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Issue 69 2019

January At Nova Silver

We hope you all had a lovely Christmas and wish you all the best for the New Year!

For us, it’s a perfect opportunity to have a big sort out and clean up after the last busy few weeks.

Time to look to the year ahead, have a fresh start and get motivated! After all the wonder and magic at Christmas, it can be hard to stay focussed. Maybe it’s time to start that new hobby you have always wanted to try or go for that job you have always wanted to do. Why not book that dream holiday you have been working hard for? However you do it or whatever you do, create the energy to keep yourself going and you’re halfway there!

Some of our staff and a lot of our customers believe in the healing powers of semi-precious stones and you may find yourself wanting to try something different this year. Amethyst is meant to help with anxiety and have a calming effect, therefore helping with medical issues such as tension headaches. Moonstone can help aid concentration and Blue Topaz can help you communicate.

Labradorite is said to be the transformation stone, a useful companion through a period of change in your life, so if you’re nervous about making a big decision in life, maybe it could help you!

And Iolite is known to bring order into your life in practical ways. These stones could really help some of you this year with making changes to your life and there’s even more out there. For more information and to take a look at our other stones, pop in to our Lower Goat lane and find the right one for you. You may not be thinking of buying presents again for a while but for some, it's birthday time and we have some lovely Garnet pieces, which is our birthstone at Nova Silver. It is powerful, energising stone known to revitalise. It also brings passion and is useful in a crisis!

We have a selection of earrings, bracelets and pendants in stock, so you’re bound to find something.

Contact Details:

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Email: info@novasilver.co.uk

Visit: www.novasilver.co.uk

Telephone Trade Enquiries: 01603 305799

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Focus On:

Health & Fitness

NORFOLK MUMS

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Issue 69 2019

Norfolk Mums On A Mission Mission: creating healthy, tasty, family-friendly meals One of our usual topics of conversation is FOOD! It isn’t always about what we love to eat, but what we are able to get our kids to eat and how many days it has been since a vegetable hit their insides! Here we share some of our family’s favourite recipes.

B

Two of my family’s favourites are diet cola chicken and fanta sweet and sour chicken. They’re fussy eaters at the best of times, but these dishes are always winners and it helps that they’re fairly healthy too. I initially discovered them when following the Slimming World plan.

The recipes are freely available on google!

P

This cod, chorizo and chickpeas dish was a huge hit with my two children when I cooked it. Mine aren’t the easiest to please either, but both of them loved this! The chorizo gives the whole dish a smoky flavour. It was simple to make following a recipe I found on Pinterest.

V

My eldest can be a bit of a fusspot when it comes to eating a wide variety of vegetables, but she loved this soup – I only added carrot and celery as the veg the first time, but since have added others.

It’s so simple to make – I boiled the carcass of the leftover chicken to make a stock, then strained, added the diced carrot and chopped celery until cooked. I then added some of the leftover chicken, shredded. I finished it with a small amount of salt and more pepper and a little single cream, and served with toast triangles. A meal made from leftovers that we would usually throw out… so not only a healthy, filling meal, but also one that is good for a budget!

Got any family-friendly recipes we should try? Let us know!

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JUNIOR PARKRUN

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Issue 69 2019

Junior Parkrun When their love of running begins young Parkrun has become somewhat of a phenomenon in the world of fitness over the past few years. Founded by Paul SintonHewitt in 2004, Parkrun aims to offer free 5k routes in all communities that want them and attracts people from all walks, and runs, of life.

Junior parkrun is a shorter route of 2km and open to all children aged between 4 and 14.

Parents can run alongside their children, if necessary, but do not get a recorded time.

Running is a great sport that almost anyone can do and Parkrun, as an inclusive venture, means that children can run as quickly or slowly, even walk, as they wish to. The atmosphere is fantastic with family members, friends and the wonderful volunteers cheering every child on and offering ‘energy-boosting’ high fives.

There are three Norfolk junior parkruns to choose from: Norwich (Eaton Park), King’s Lynn (The Walks) and Gorleston (Lower Esplanade).

For those of you nearer to Suffolk, there is also one in Bury St Edmunds. Each parkrun begins at 9am every Sunday. Do check the individual parkrun’s Facebook page for regular updates if the weather has been bad. Unfortunately, sometimes it is unsafe to go ahead, for example when the ground is icy or there is debris from bad storms on the route.

One parent explained: “Junior Parkrun allowed my daughter, at the age of just 4, to feel like a sporting legend. The cheers as she ran down the tunnel to finish her final lap were just incredible. Her determination and passion really shone through and I felt immense pride in her achievement.”

Children should be registered and, in order to get a recorded time, as the Parkrun saying goes “Don’t forget your barcode!” Registration is quick and easy via the website: www.parkrun.org.uk/register PAGE

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HEALTH A TO Z Issue 69 2019

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A To Z Of Health And Fitness Thinking of overhauling your regime for the new year? Have a read through our A to Z of health and fitness for some information and advice.

A B

ACTIVEWEAR Don’t be tempted to wear your usual socks or, if you’re female, bra for undertaking any form of strenuous activity. Blisters and black eyes are not in fashion in 2019! Get some proper gear to work out in.

BMI You’ll have all heard of BMI and how you’re supposedly healthy if you fall in a certain range of weights according to your height. Many experts believe it is an unsuitable measure for fitter people because it doesn’t distinguish between fat and muscle.

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C D E F G H I J K

HEALTH A TO Z Issue 69 2019

COOL DOWN To avoid injury and terrible DOMS (see D), it’s really important to cool down after doing any form of exercise. Unless you enjoy walking like John Wayne… then don’t bother!

DOMS This means ‘delayed onset muscle soreness’ and it’s that feeling you get the day after (or even the next) exercising. You know when it hurts to change gear and your legs feel like jelly when walking down the stairs? That’s DOMS for you (I am a secret fan!).

ENDORPHINS Have you ever felt so happy during or after exercise (and not just because it’s finally over!)? Endorphins are the ‘feel good’ chemicals released by your body when you take part in exercise.

FRIENDS If getting and staying fit and healthy proves too difficult for you on your own, why not rope in a friend or two? Having someone else to be accountable to and laughing lots can really help to motivate you.

GYM Who says you have to go to a gym to be fit and healthy? For some people, it’s the most amazing place to be; for others, their visits are filled with dread and monotony. If you don’t enjoy gyms, why not take brisk walks or runs in the countryside? Or try an aerobics class at your local hall? There are so many options; find what you like and go for it!

HYDRATION This might seem obvious, but many people don’t put back into their body what they have lost during exercise. It’s vital to drink before and during activity too.

INTERVAL TRAINING One popular way of exercising is doing high intensity followed by low and then repeating. The low intensity periods of time allow the body the opportunity to recover.

JUMPING JACKS It’s so easy to work some of these into your morning routine. When you first get out of bed, do 10, 20, maybe even 50 and you’ll feel really awake! Even short periods of time of increased heart rate can really boost your health.

KEGEL EXERCISES Sorry men… this is one for the ladies. Also known as pelvic floor exercises, these are important for everyone, regardless of if you’ve had children. They support your bladder and rectum; regular exercises can maintain or improve bladder control.

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HEALTH A TO Z Issue 69 2019

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L

LOW IMPACT If you’re unable to do too much, why not consider some lower impact activity? Swimming is a great example of this and aqua aerobics can be fun too. You’ll still feel as though you’ve worked hard, but the pressure on your joints is less.

M

MEAL PLANNING If you plan your week’s meals ahead of shopping, you’re less likely to resort to a takeaway mid-week when you’re not sure what to prepare. If you lead a busy life, it might be worth spending a day or two cooking in bulk for the freezer or investing in a slow cooker.

N O P Q R S

NUTRITION There are so many diets out there. The most important thing is balance - eat what you like as long as it’s in moderation and you can’t go far wrong. Portion size is something to consider too.

OVERTRAINING Those endorphins can make it difficult to stay away from exercise. Try to stay out of that trap as overtraining can mean your body doesn’t have enough time to recover and injuries are much easier to pick up at this time.

PERSPIRATION Everyone realises that people sweat when they take part in fitness classes, but no one really wants to have to put up with that overpowering smell of stale body odour. Finding the right antiperspirant deodorant for you can take a while, but it is possible.

QUIT? It can take time to get into the rhythm of a new exercise regime. Sometimes, it might feel like quitting is an easier option. Persevere for a bit longer! The benefits of continuing far outweigh the inconvenience of struggling for a little while.

RUNNING People often say that running is a cheap way of getting fit… granted you don’t need equipment or gym memberships to do it, but injuries strike if you don’t have the right footwear (get your gait analysed for the best shoes).

STRENGTH Cardio is great, but for a balanced approach to fitness, you’ll need to build in some strength exercises too. Having a selection of weights isn’t necessary, as there are many ways of using your body weight instead.

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HEALTH A TO Z Issue 69 2019

T

TIME If you struggle to find an hour or two in the evening to exercise, why not set your alarm half an hour earlier and do a short workout at home? It’s easy to find excuses once you’ve arrived home after work to avoid going out again; try taking your gym kit with you and make a detour on the way home.

U V W X Y Z

UNDER THE WEATHER? It is really important to listen to your body. If you’ve had a sickness bug, ensure you have fully recovered before exercising again as you will need to rehydrate. A sniffle shouldn’t put you off unless you know this affects a health condition e.g. asthma - try and take it down a notch or two and remember your inhaler!

VARIATION Varying your workouts is great and prevents your routine becoming stale.

WARM UP Warming up prior to exercising is vital as it raises your heart rate and circulation gradually. It also loosens the joints and prepares your muscles for exercise by increasing blood flow.

X-RAYS If you are injured, please do seek medical advice. Unsure if you need to go to A&E? Ring 111 for advice or visit a drop in centre. If you leave an injury for too long, it can get worse and prolong (or even prevent) your recovery.

YOU TIME! For a balanced life, exercising and building a healthy life is vital YOU time: it’ll make you a happier, more positive person in the long run and is well worth the investment.

ZEST FOR LIFE Having good health and fitness can really support you in having a ‘zest for life’. From a personal perspective, I’ve gained more than just energy, stamina and strength, but also a supportive group of friends too. What’s not to love?

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NEW YEAR, NEW YOU?

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Issue 69 2019

New Year, New You?

How many times have you said that only to fall off the “diet” wagon by Valentine’s day?

So, ladies, now that “Little Black Dress” season has passed, you’re probably now all thinking it’s time to get “Bikini” ready, right? Is it just me or is everyone sick of hearing these phrases?

I’m very much a Personal Trainer who works towards health and wellbeing first followed by fitness then aesthetics. I know it’s hard to comprehend, but if you take care of your health and mental wellbeing first, you soon find that the weight soon takes care of itself.

I always start the year as I mean to go on... by having a clear out! This starts with all the festive chocolates and biscuits. Being a married mum of two boys, whose husband and children LOVE the sweet stuff, it must go. Get it out of temptations way. I give them a deadline, eat it all by the end of the first week in January or it goes to the food bank (cue my first selfless feel

good action of the year: give something to those who need it more).

Then focus on you!

It’s a known fact that men can burn more fat and lose weight so much quicker than women.

Well, of course they can. They’re not fighting against thousands of years of evolution, and the fact that us women are responsible for carrying on the human race. We naturally carry and store more fat because that’s our job: to make babies.

So, let’s swerve the science and think about it logically. If you put male and female side by side on the same diet and same activity level, men would burn more (we all hate this don’t we, girls?)... so how do we rectify it? We must change what we do throughout our entire day.

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NEW YEAR, NEW YOU?

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If you’re stuck in an office, under those lovely fluorescent lights try taking a vitamin D supplement – yes, you heard me right. During the winter months, we get up, it’s dark; we get home, it’s dark. We spend no time in natural daylight. Cue the craving for lovely starchy, stodgy food and those SAD (seasonal affective disorder) symptoms that make us feel so low.

If the weather is dry, get your coat on and get out for a quick lunchtime walk, even if it’s only 5 minutes, it’ll make the world of difference to your mental health and wellbeing. Vitamin D is so important as it helps the body absorb calcium, so we need it for strong healthy bones.

My advice is, alongside this, take a Vitamin C supplement too; this helps and will work towards a stronger immune system too, which means fewer sick days (let’s not be using our holidays because we don’t get paid company sick pay- every cloud eh?)

Increase your NEAT (Non-exercise Activity Thermogenesis) - in other words, get moving!

Stand up more; walk to the photocopier or printer. Take the stairs, not the lift. Perhaps, you have an option to have a stand-up desk: go for it! If you’re at home, walk around the house while you’re on the phone to a friend and, as much as I hate to say it, do more housework (I’m not a big fan of the latter!).

Look at your food - Diets DON’T work!

Absolutely none of my clients are on diets. It’s all about balance; unless you have serious issues with food and you are an emotional eater (which yes, I can help you address this) just by simply logging your food either electronically on an app or keeping a food and mood diary, you can make great progress. We DO NOT eliminate any food groups. You must eat Carbohydrates, Proteins and Fats; it’s that simple. DO NOT demonise food groups, these lead to unhealthy relationships with food. Take a packed lunch, prepare your own food. Shop bought meals are packed full of hidden calories.

Issue 69 2019

looking at dropping fat, to simply measure out your carbohydrate. This isn’t because we need to cut them out, it’s to stop you overeating. How many times do we cook too much rice or pasta?

All the time! It’s all about the portion’s size.

Exercise - but find something fun you will stick to. Most people become gym-obsessed come January. However, the novelty soon wears off and gyms can become very competitive. Find a PT or a class, work out with likeminded people and find something that makes you smile and laugh; you’re more likely to stick with it. If you do have health issues though, it’s so important to find something that’s suitable for you. Do your research and ensure your instructor is qualified to deal with your needs and are fully insured with a valid first aid certificate. Trust me when I tell you, there are lots of exercise programmes out in the community where the instructor doesn’t even need to have a fitness pre-requisite. Sadly, this will always be the case.

Just remember, above all else, keep yourself safe and enjoy the process.

If you’d like to know more or work with me to reach your individual goals, then contact me via my Facebook page. Always happy to help anyone along. I hope you found the information helpful. Here’s to a happy and healthy 2019!

Ally xx

Simply eat Protein and lots of vegetables at every meal time. However, I do insist if you are

Ally Elsegood is a Level 4 Personal Trainer, specialising in Diabetes, Obesity and Weight Management. Working out of her own private studio in Hellesdon, Norwich. She has also worked with the Broadly Active Exercise referral scheme in Norfolk as a GP referral instructor, is a qualified Clinical Nutrition Practioner and is qualified in Optimal Health pre and post Hysterectomy.

Follow her on Facebook: https://www. facebook.com/RealityFitnessNorwich/

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Q&A WITH...

Q

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Issue 69 2019

&A

WITH NICOLA OSBON

Breckland-based beauty and holistic therapy salon owner, Nicola Osbon, 34, takes time out of her busy life to tell us about her 2018 foray into the world of bikini bodybuilding. Read about her exciting journey and what’s yet to come!

Q: How did you fall in love with fitness?

A: Just before my 30th, I knew I needed to change my lifestyle as my weight was getting out of hand and had a holiday to my favourite country coming up the next year.

I had heard that it takes a minimum of 21 days to form a new habit, but maybe that’s a myth?

On 24 November 2014, I decided to reduce my alcohol and sweet foods for 4 weeks - this was actually the worst 4 weeks I could have picked meeting up with friends and families on the lead up to Christmas - but I did it. I took a few days off for Christmas and, on January 1st, I planned to add in exercise. I started by doing a DVD at home in the morning and continued to do this for the next 10 weeks - I lost a stone by myself!

On return of holiday, I knew I needed help to

lose the other stone - so I researched my PTs whilst on holiday and contacted a few on the last few days. I fell in love with weight lifting on my return when joining a gym. I always say to people find what you love though - whether it’s swimming, running, Zumba. My passion is weights and I love it!

Q: What motivated you to want to become a bikini competitor?

A: A client actually, who was 50, said to me “I wish I would have competed at least once in my life to look back on it.” This played on my mind for about 6 months, at which point, I thought yes add it to my bucket list and try it at least once. I was very unsure how my journey would be and if I would even get on stage, but did a lot of research prior and my prep went very well.

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Q&A WITH...

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Q: What did the competition itself entail?

A: First of all, I picked a drug free federation to compete in. I chose a bikini division, which is the first stage of bodybuilding. I cut and prepped for my show over a few months including continual posing practice into certain poses that are requested of you; I practised daily. On the day, I was double tanned to make my muscles show more. My hair and make-up was done, sparkly jewels applied and bikini put on. All of these elements are judged and then you get on stage, have fun and show the judges what you have worked for months for. You adhere to the poses in a group, but also have a 30 seconds to 1-minute walk with poses too.

I really enjoyed it and made the most of my 15 minutes on stage that I had worked months for!

Q: Tell us about more about prep then.

What was your diet and fitness regime like then?

A: Great, thank you. Actually, to my surprise, my journey was better than I ever expected it to be. I was full of energy all the way throughout and every week was eager to hear from my coach what would change. Week by week, macronutrients change and sugar and additives are slowly removed, as well as increasing exercise to gain more of a calorie deficit. Prep is intense and does take over your life, but it’s only for a few weeks.

Q: What did you miss most in your diet in the run up to the competition?

A: Ketchup! Ha ha… that’s it… and that was only removed 8 days before the competition.

You know that you can have everything you want or miss in a few days’ time and count down to it. That food isn’t going anywhere.

Issue 69 2019

it’s always important to make sure every part of your life is in a good place though, so as long as this is the case - I will plan to do it again.

Q: Do you have any other fitness goals in mind for the future?

A: Maybe to compete again next year. Turning 35 this year will put me into mature or masters bikini division now.

Q: You’re a beauty and holistic therapist by trade. Do you ever see a change in career to incorporate fitness?

A: I am actually a qualified personal trainer! I did this to understand my training thoroughly, but there is always room for progress and improving oneself! I think health and fitness have a great relationship hand in hand.

Q: Impressive!

A woman of many talents. So, what advice would you offer to someone else wanting to follow in your footsteps to become a bikini competitor?

A: Just makes sure all elements of your life are correct and healthy before you do it! Make sure you have an amazing coach to guide you that has competed themselves and that you have great support from family and also to never compare yourself! You are you and you are your own competition. More than happy to give anyone else further advice on my Instagram @ozbods2 Thank you so much for taking the time to speak to us!

Q: Do you think you could do it again?

A: To be honest, I never thought I would get up on a stage in front of that many people in the first place. I didn’t expect to place at all in my first ever competition, but I placed 2nd and it gave me a bite of the apple, so of course I want to do it again! And yes, I hope I can do it again PAGE

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HAVANA GOOD TIME

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Issue 69 2019

Havana Good Time Last year, business owners and married couple Alex and Laura Campeao celebrated 10 years of their Latin Events and Dance Company Chilli Con Salsa.

Laura is also a community champion and ambassador for MIND Norwich, and together, they have a nurturing approach to mental health and speak hope and positivity into anyone they meet.

Laura, a former Primary School teacher, heads up all the dance classes for adults and children and runs events in the popular venue CopaCubana. Alex is the Brazilian mastermind behind the success of the city centre hub and he ensures the authentic flavours throughout the varied and inclusive cocktail and new food menus. He is also in house DJ and percussionist.

In November, they launched a new edition to their family business with their pop up Copa Cafe and Laura relocated her Chilli Kids dance classes to their dance studio upstairs.

CopaCubana is launching lots of new dance initiatives for 2019 to promote healthy mind, body and soul. Look out for an all ladies dance class and also a music and movement class for ladies and gentlemen in the prime of their lives. Laura is looking forward to expanding her dance studio and program over the year with the addition of Chilli Tots and an additional needs workshop.

The cafe is also launching their wellness campaign with a new range of smoothies, juices and shakes on offer as well as gluten-free, dairy-free and vegan meals and snacks, as well as encouraging ‘a little of what you fancy’ with burgers, cakes and treats for a balanced start to 2019.

FOR MORE INFORMATION VISIT: https://copacubana.co.uk

Their vision for 2019 is wellness and wellbeing encompassing everything they love. They pride themselves on being able to provide social opportunities in a safe and fun environment where they invite people to come as they are and sample all that their all-singing, all-dancing establishment has to offer.

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GUESS THE YEAR

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Issue 69 2019

Just For Fun

GUESS THE YEAR! Digital downloads were included in the charts for the first time, but only for those tracks, which have also been physically released.

Doctor Who is revived by the BBC with the lead role being played by Christopher Ecclestone and with Billie Piper as his assistant, Rose.

? ?

?

?

In September of this year, the England team became holders of this tiny trophy.

January of this year saw the BBC broadcast Jerry Springer - The Opera in spite of receiving 45,000 complaints.

?

In May of this year, Arsenal became the first team to win the FA Cup on penalties in a shootout following a 0-0 draw with Manchester United.

Last month's solution: 1993

The year is...

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Carry on reading to find out

What's Coming Up In 2019

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Issue 69 2019

Trio Of Best-Loved Classical Ballets

Russian State Ballet Of Siberia January 14-16, 2019

The acclaimed classical ballet company Russian State Ballet of Siberia returns to Norwich Theatre Royal post-Christmas with three best-loved ballets from its repertoire.

Guaranteed to brighten up the grey days of winter in the post-festive season come-down, the company will present three of the most popular ballets of all time - La Fille mal gardée on January 14, Giselle on January 15 and Cinderella on January 16 - all danced to music from the live ballet symphony orchestra.

Formed in 1981, the Russian State Ballet of Siberia has established itself as one of Russia’s leading ballet companies and has built an international reputation for delivering memorable performances.

La Fille mal gardée (Monday 14 January, 7.30pm), as recreated by Alexander Gorsky, is one of the oldest ballets still regularly performed. A gentle tale of love thwarted, unrequited and found, it is a masterpiece of comedy. With plenty of ribbons, romance and rivalry, the ballet conjures up a world of pastoral simplicity where a farm boy woos a flirty farmer’s daughter and they find inventive ways to avoid her mother. Complete with virtuoso pas de deux, maypole and clog dances, this classic ballet will send you home happy, delighting those enjoying it for the very first time as well as those who want to see it again and again.

Giselle (Tuesday 15 January 7.30pm) is the most poignant of all classical ballets and is filled with dramatic passion in a chilling and heart-rending tale of love, treachery and forgiveness from beyond the grave. The moving story of delicate

Giselle and her aristocratic but duplicitous lover Albrecht is set to a glorious score. From the visual splendour of the rustic villagers happily gathering the harvest at the start of the story to the eerie moonlit forest haunted by beautifully drifting spirits, this production is unforgettable.

And the world’s favourite rags to riches fairytale where dreams can come true, Cinderella (Wednesday 16 January, 2.30pm & 7.30pm), is a magical mix of Prokofiev’s energetic score, lively choreography and colourful costumes.

Whilst her mad/bad stepmother and her illmannered daughters prepare for the Royal Ball, graceful Cinderella can only dream of dancing with the dashing Prince. Later that evening, her rags become a glittering gown and she is swept magically to the Ball. From that very moment, the Prince is smitten, midnight strikes and one lost crystal slipper later, he must now embark on a journey to find his lost love.

Artistic Director, Sergei Bobrov, said: “It is always a pleasure to bring the unique traditions of Russian Ballet to British audiences. Touring across the UK with a full company of dancers, as well as highly skilled musicians, is always exciting. For me, it is very special to have the power of a symphony orchestra bringing the choreography to life.”

Show Information: The Russian State Ballet of Siberia. La Fille mal gardée, Monday 14 January 2019, 7.30pm.

Giselle, Tuesday 15 January 2019, 7.30pm.

Cinderella, Wednesday 16 January 2019, 2.30pm & 7.30pm. Tickets £10-£38. Discounts for Friends, Over-60s, Under-18s and Groups.

For more information or to BOOK ONLINE www.theatreroyalnorwich.co.uk

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Issue 69 2019

Credit: Idil Sukan

Luke Wright, Poet Laureate

30th March 2019 | Norwich Playhouse It’s the 20th anniversary of Luke Wright’s first ever gig in 2019, coincidentally the year a new Poet Laureate is to be announced. So, what better year for the region’s favourite poet to throw his hat in the ring in a bid for British poetry’s top job?

His all new show Luke Wright, Poet Laureate goes on an extensive 20th Anniversary tour of Britain this year and comes to Norwich Playhouse for a very special extended performance on 30 March.

As a student, Luke first performed poetry at an open spot for a UEA event in early 1999 with his first paid gig a few months later at Norwich Arts Centre. Since then he has inspired a generation of young poets, won numerous awards and

published a series of acclaimed books. His verse documentaries on Channel 4 have been enjoyed by millions and his poems can often be heard on BBC Radios 3 & 4. He curates the spoken word line-ups at Port Eliot Festival, Festival Number 6 and The Edinburgh International Book Festival. www.lukewright.co.uk 30th March 8pm Luke Wright Poet Laureate A new collection of poems from one the UK’s best known and most prolific poets.

Norwich Playhouse 42 - 58 St. George’s Street NR3 1AB £15 | 01603 598 598 www.norwichplayhouse.co.uk

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Issue 69 2019

Kjell Engman Exhibition 18 May - 28 June 2019, Gallery In The Lanes

In 2019, Norwich’s Gallery in the Lanes has a rare UK exhibition of stunning glassware by Kjell Engman from Sweden, one of the world’s most celebrated art glass designers.

One of his most famous designs is the current Eurovision Song Contest trophy, which he was commissioned to make in 2008, and which is recreated each year with the name of the host city.

Engman’s name is revered around the globe for his stunningly unique approach to art.

His handmade pieces are bright, colourful, jewel-like and almost Dali-esque.

The exhibition opens on the day of the Eurovision final.

Sat 18 May - Fri 28 June

They have a joyful exuberance and are in high demand.

Kjell Engman Gallery in The Lanes 01603 767282 www.galleryinthelanes.co.uk 25 Bedford Street, Norwich NR2 1AG Monday - Saturday 9.30am - 5.30pm Sunday 11.00am - 4.00pm PAGE

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Issue 69 2019

New Norfolk Bird And Wildlife Fair To Highlight County As ‘Birdwatching Capital Of Britain’

Announcing the new Norfolk Bird & Wildlife Fair, L-R Sarah Bell from WILD Sounds & Books, Bill and Deb Jordan, owners of Pensthorpe Natural Park, and Tim Strivens, Cley Spy. Image Credit: Steve Adams.

A team of local nature and conservation experts are coming together to host a brand new bird and wildlife fair showcasing why Norfolk is renowned as ‘the birdwatching capital of Britain’.

& Books, in Salthouse, will feature guest speakers, demonstrations, walks and talks, and book signings.

The Norfolk Bird and Wildlife Fair will be held at Pensthorpe Natural Park, Fakenham, on Saturday 18 and Sunday 19 May 2019.

Organisers intend the event to be a celebration of nature-spotting in Norfolk and will bring together experts in the fields of optic equipment, wildlife-inspired art and crafts, books and nature holidays.

It will highlight the county’s credentials as a birding and wildlife hotspot and shine a light on the myriad of extraordinary species attracted to the area.

April and May are the peak times for spring bird migration so the event provides a weekend for birders to visit and stay in the county right in the middle of the busy migratory period.

The event, sponsored by local nature businesses Cley Spy, in Glandford, and WILD Sounds

Plus, Pensthorpe is renowned for its wildlife and birding credentials, having been a former

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host of BBC Springwatch, making it a naturally abundant location to host the Fair.

The event will be hosted by the Pensthorpe Conservation Trust (PCT), a charity dedicated to creating a centre of excellence in ecological restoration, promoting sustainable farming and researching, breeding and protecting threatened species. The PCT counts environmental heavyweights Professor David Bellamy OBE as its Honorary Vice President, Dr George Archibald CM as Trustee and HRH the Duke of Edinburgh as its patron.

Bill Jordan, owner of Pensthorpe Natural Park, comments: “Norfolk is, arguably, one of the greatest areas for birdwatching in the UK, and the north Norfolk coast the best in the country, so it seems fitting for an event celebrating birds and wildlife to be held within the county.

“Protecting and promoting wildlife has been in our DNA since Pensthorpe was founded as a wildfowl and wetlands park back in 1988 so, along with our partners Cley Spy and WILD

Issue 69 2019

Sounds & Books, we aim to celebrate what’s unique about the birding and nature offering in this special part of the world.”

Tim Strivens from Cley Spy, speaking on behalf of the Norfolk Bird and Wildlife Fair sponsors, comments: “As a county, Norfolk is at the forefront of the UK birding scene. Aside from the unrivalled nature-spotting opportunities we are blessed with, there is a vibrant local community of passionate bird and wildlife enthusiasts, independent nature retailers and groups who are coming together to get behind this important event. Norfolk is more than qualified to host a showcase of this kind!”

Tickets cost £8 per person. Under 3’s and Pensthorpe Annual Members are free. Parking is free. Dogs, except guide dogs, are not allowed in the main reserve.

For more information about the Norfolk Bird and Wildlife Fair or to book tickets visit: pensthorpe.com/birdfair or call 01328 851465.

Pensthorpe Natural Park, near Fakenham.

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Issue 69 2019

Chapelfield Summer Circus 11- 14 July 2019

Some of the best circus shows from around the world are coming to Norwich this summer.

Chapelfield Summer Circus is returning to Chapelfield Gardens in 2019 after a successful first season last year. The circus festival was an instant hit and proved a popular addition to the city’s summer festivities. It runs from Thursday 11 to Sunday 14 July, with the distinctive big top tent hosting some of the world’s best contemporary circus shows from around the world.

Organised and run by Norfolk based Lost in Translation Circus, Chapelfield Summer Circus will feature the company’s own new shows alongside those of acclaimed international

companies. All daytime and early evening shows will be suitable for all the family with late night cabarets on Friday and Saturday exclusively for adult audiences. Their mix of spectacular showmanship, circus, variety, humour and music, compered by the inimitable Abigail Collins, are a perfect late night pleasure.

Outdoor circus fun will complement the shows with drop-in workshops and circus skills instruction for all ages.

And watch out for a visit from the amazing elephant puppets that were such a big hit at last year’s Lord Mayor’s parade!

For more information visit: www.circusnorwich.co.uk

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Issue 69 2019

Holt Festival 21-27 July 2019

Jasper Carrott on stage at Holt Festival 2018 Image Credit: Rodney Smith

Holt Festival is an award-winning annual feast of the arts taking place in the charming North Norfolk Georgian country town in the last week of July that returns for the first time under the new permanent Artistic Directorship of Anwen Hurt.

The festival has quickly become one of the most eagerly anticipated events of the Norfolk calendar and is also increasingly attracting extra cultural tourists visitors into the area.

Anwen promises to retain all the popular mix of styles that have made the festival such a hit for the past 10 years while introducing new strands that she is sure will prove popular with locals and visitors alike.

Since its inception, it has brought the whole town alive with a buzz of activity. Previous festivals have seen the likes of Michael Palin, Jasper Carrott, Melvyn Bragg, The Stranglers, Steve Harley & Cockney Rebel, Suzy Quatro, Michael Buerke, Dr John Cooper Clarke, Joanna Trollope, Kate Adie and Julie Christie.

The first highlights will be announced in late February with the full programme going on sale at the end of April and there’s sure to be another dazzling array of international music, drama, visual art, film, literature, dance, comedy, kids shows and more There’s also the Holt Festival - Sir John Hurt Art Prize, named in honour of the much missed screen legend (and Anwen’s husband), who was such a great supporter of the Festival.

The Prize attracts entries from all over the country with the shortlisted entries being exhibited throughout the Festival week and a cheque for £1,700 and a showing at Sainsbury Centre for Visual Arts for the winner.

If you enjoy cultural nourishment, top flight music of all types, some belly laughs, and the pleasure of seeing top-flight internationally recognised performers, then Holt in late July is the place for you!

Full details will appear at www.holtfestival.org PAGE

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Issue 69 2019 Credit: JMA photography

Out There Festival Great Yarmouth 13/14/15 September 2019

The Out There Festival brings the international circus and street arts worlds to Great Yarmouth for a weekend of colour, spectacle and riotous fun for all the family.

Organised by SeaChange Arts, Out There takes place all over the town centre and seafront, filling its venues, parks, streets and promenades with the cream of circus and street art performers from all over the world.

More than 60,000 people descend on Norfolk’s traditional seaside gem to see performers from all over the world at the largest festival of it's kind in the east of England, many of them from outside the region.

Almost all of Out There is completely free, so if you only visit this Norfolk seaside gem once this year this is the weekend to do it!

Credit: JMA photography

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ICENI - HOROSCOPES

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Issue 69 2019

Horoscopes For January Aries 21 March - 20 April You can storm into 2019 Aries,

Libra 24 September - 23 October Your natural default

for with your ruling planet Mars returning to your sign just as the year’s turn, this can provide the spark, drive and determination to act out any New Year's resolutions you have crafted. With a Solar Eclipse on the 6th, emphasizing your ambitions and goals, do take your talents seriously. If you work hard, you can reach for the stars.

is to be a people pleaser, but finding a better balance between this and your own needs is essential this month Libra. If you can, the alliances that your ruler Venus makes with both Jupiter and also Mars, can lead to changes that will reverberate positively for many years to come. A home improvement scheme can also take shape.

Taurus 21 April - 21 May Your love of familiarity is being

Scorpio 24 October - 22 November Your traditional

challenged by planetary activity as 2019 begins. Initially, this can leave you feeling a little unsettled. But if you explore more deeply anything that is making you feel this way, your scrutiny will reveal some golden opportunities. This may seem daunting, but if you're prepared to step outside your comfort zone, real progress is possible.

ruler Mars is going to help you to work really hard, right from the get-go this January. And with Mercury's sparkling alliance with Uranus, it can be your penchant for innovation, technology or working more flexibly, that can aid you so well. Indeed, any role that helps you to use your mind and stimulates you, will be far more appealing Scorpio.

Gemini 22 May - 21 June Who you know can be just

Sagittarius 23 November - 21 December It's true

as important as what you know. Major transformations can unfold for you in January Gemini, but the co-operation and input of others can prove to be a real asset. The Capricorn Solar Eclipse of the 6th, points towards embracing your entrepreneurial skills, and especially where you use your imagination. Romance can revive, even sparkle, from the 9th.

that the planets are asking you to take the marshalling of your resources really seriously. But your personality power and charisma are going to shine so very brightly, that this is going to help to unlock opportunities just as much as hard work and application, though these remain vitally important.

Solo or smitten, you can feel so very alluring Archer.

Cancer 22 June - 23 July The most ambitious part of

Capricorn 22 December - 20 January 2019 is going to

your activities is given an enormous planetary boost. This is your chance to claim much greater recognition, not just in January, but all through 2019. The other area this month so potently emphasized, are your relationships. There are opportunities, but equally, to better understand how others see you and what their needs are.

see three Eclipses in your zodiac sign Capricorn. The first of which, a Solar Eclipse, occurs on the 6th. Its conjunction with your ruler Saturn and enabling alliance with the planet of imagination Neptune, urges you to focus on any personal ideas, with your natural hard work, but also plenty of inspiration. Someone from your past can also get in touch.

Leo 24 July - 23 August It's possible that your New

Aquarius 21 January - 19 February You have a fantastic

Year's resolutions will centre on health, fitness, diet and general life organization. And there is a great chance to make any virtuous changes stick. But another part of you may yearn for some kind of change, new experiences or even greater spontaneity. The Lunar Eclipse in your sign on the 21st, will be a big aid to achieving this.

appreciation of friendship, and can have warm alliances with lots of different types of people. This approach is going to boost your popularity hugely in January, and the month, which can sometimes be long and testing, can be lit up with positivity. You can also find yourself taking more spiritual aspects of your existence much more seriously.

Virgo 24 August - 23 September It's said that home is

Pisces 20 February - 20 March Your two ruling planets

where the heart is, and whilst grappling with any creative or artistic strands may appeal to you, being as comfortable as possible in your environment could see you hitting the January sales, looking for new furnishings, making decorative changes or moving altogether. If you're looking to add to the family, the stars are so supportive.

of Neptune and Jupiter are enormously important this month, and in a very helpful way. The Solar Eclipse of the 6th, asks you to clearly identify what inspires you, and once this is clear, your star really can be in the ascendant. All sorts of goals and ambitions can then race towards you, with one influential person hugely helpful.

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.

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