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Coming up in this issue... Fierce and Fresh - It’s just the beginning So, what is Fierce and Fresh all about? What makes it different and why should I read it???
Fierce Future Finance How to... How to... What’s next Teenagers of
the future
A review of Osper, the debit card for 8-18 year olds. Get into Central St Martins, London by Anna Gigante, first year student at CSM Kill it at an interview, by Gill Painter, William Young 1876 Moving on to your new school Spotlight on Callum Ilott, 16 year old Red Bull racing driver
Fierce and Fabulous Skin issues On tend hair Beauty talk
Being confident in your skin, by Michael Brennan The low down on what’s hot for boys by Headcase Barbers Choosing the right foundation by Michael Brennan
Toula Mavridou-Messer showcases her latest novel. Enter our short story competition
Fierce (non) Fiction Spotlight on... Competition time
Fierce Feelings Teen talk Charity spotlight on...
The Perfect Metaphor for consent Herts Young Homeless
Fierce Fun What on London day out Spotlight on... Your Gap year
Local cool activities Shaun in the City The Swan Youth Centre, Berkhamsted by Clare Muir Planning your Gap year - travel with STA Travel
Cooking on a budget with Bramley Kitchen The Asda Student Shopping Card
Beating exam stress by Beth Parmar So, what’s the score?
Fierce Food The perfect meal Spotlight on...
Fierce and Fearless Stress Legal Highs
Fierce Contributors Who’s written what...
Jet - www.FierceandFresh.co.uk The brains behind Fierce and Fresh, Jet is a teen and beauty photographer based in Hertfordshire, and has also written for many blogs. Jet’s photography style has been described as fresh and clean, whilst drawing out the ‘real’ teenager. Email Hello@FierceandFresh.co.uk for more information on Jet’s teen shoots. Anna Gigante - www.facebook.com/annagigantefashion
Anna is a first year student on a BA (Hons) Fashion Design with Knitwear course at CSM. Follow Anna’s journey on her course on the above Facebook page. Gill Painter, William Young 1876 - http://www.williamyoung1876.com/ Gill is part of the amazing William Young 1876. As well as bespoke suits, William Young 1876 offer a wide range of
accessories including ties and waistcoats, scarves and cufflinks which are all sourced and designed to complement your look. Michael Brennan, International make up artist and blogger Michael has worked all over the world, whether it be in acting, as a make up artist, or a guest writer for many well known blogs and magazines. Headcase Barbers - http://www.headcase-barbers.com Headcase Barbers are a new breed of traditional male grooming experiences. Great for all ages (but especially for teenagers), there is a great combination of good rock music, oversized mirrors, and top of the range traditional barber chairs, as well as stylists who actually listen to what you want done. Paul heads up Headcase in St Albans, and look out for their fab article on men’s hair styling, and also their great F&F offer. Toula Mavridou-Messer Toula is a local author, who has recently returned to Hertfordshire from living in Los Angeles. Her past life saw her as one of the most successful Celebrity Producers in the industry, but since returning ‘home’ is enjoying her success as a published author, most recently her teen novel, Mortal End. A Simmering Pit of Jiggery Pokery. Toula is also an accomplished landscape photographer and her American landscapes are stunning. Clare Muir, The Swan Youth Centre - www.swanyouthcentre.co.uk Clare is the co-ordinator of The Swan Youth Centre, based in Berkhamsted. The Swan is a haven for teenagers in Berkhamsted and the surrounding villags, where they can relax, meet their mates, or even use the band practice room. Lucy Green - www.BramleyKitchen.co.uk Lucy will be on hand to give you those top tips on how to cook on a budget, where to get the best buys and how to eat like a king on a tight budget. Beth Parmar - www.BethParmar.co.uk
Beth knows all about stress. Exam stress, school stress, life stress!!! She’s your lady when it comes to needing a bit of help and guidance in order to get your nerves in check. She is also your ‘go to’ lady if you are feeling you need a bit of a helping hand with life in general. This month’s teen shoot spotlight is Emmy from Berkhamsted. Hair and make up by Emma, http://www.makeupbyemma-jo.co.uk All photography by Fierce and Fresh Photography unless otherwise stated
Fierce and Fresh
It’s just the beginning...
Fierce and Fresh is real. It’s about real life. Real issues. Real questions. Fierce and Fresh doesn’t sugarcoat life. It says it how it is. #FierceandFresh
So, Fierce and Fresh. What is it? Why should I be interested? Why should I care? Fierce and Fresh is for you. It won’t patronise you. It won’t tell you what to do. It will however let you know the best way to travel the world on your Gap year, how to stay safe while at Glastonbury, and how to cope with changing schools. It won’t tell you not to get that tattoo, but it will tell you where and how to go about getting it done safely.
Teenage years are pretty full on, and Fierce and Fresh is here to try and make it just a bit more bearable. Use this information as you see fit. Dip in and out, read what interests you, ignore the bits that don’t. Your opinion matters. We want you to tell us what you thought of the latest film release, the latest X Box game, or an activity you haven’t tried before. Did it live up to the hype, or fall at the first hurdle? We want your views.
Get in touch to get involved. Hello@FierceandFresh.co.uk https://instagram.com/ fierceandfreshmag www.facebook.com/ FierceandFresh1
Fierce Future - Finance How to get the most out of your money Featuring Osper - https://osper.com
OK, so Osper may be more for your parents to read than you, however it’s worth you taking a look at it too, as you could be a winner!!! Osper is a prepaid Debit Card (loaded by your parents for example) and is aimed at kids from 8-18 to help you manage your money. We’ve all been there - you really, really, REALLY want those new shoes, but you just haven’t got the money for them. You’ve already had your allowance - but where’s it all gone??? Osper looks like a pretty awesome piece of kit, and one where your parents may actually have it right - and you can show just how responsible you are with money!!! So, how can Osper actually help you then? After all, you get your allowance already, so what’s the big deal? Well, this might help. Osper’s website says that ‘[your Osper card] makes it easy for you to be in control of how you spend your money and your Osper App lets you track your spending and save for things you want’. ‘You can track your spending from your mobile or your parents mobile, and with Osper Allowance you get a text message when money is loaded, and you can see at any time when your next weekly or monthly allowance is due. The requirements to join Osper are pretty simple. You need to be between 8-18 years old, have an Android or Apple device in the family and an optional email address and mobile number. And best of all, it’s free for the first year, and then only £10 a year after that’.
Osper have a pretty fair Fair Use Policy too, which is set in place so it can stay affordable for everyone. ‘Fair Use calculated on a monthly basis is defined as follows: ● Withdrawals: Up to 6 ATM withdrawals per month per Osper Card (£0.25 fee for each additional withdrawal) ● Balance Checks at ATM Machines: Up to 3 balance checks per ATM machine per month per Osper Card (£0.25 fee for each additional ATM balance check) ○ Remember you have unlimited balance checks per month via your Osper App ● Loading Money: Up to 6 loads from parents / guardians per month per Osper Card (£0.25 fee for each additional load)’ To see a list of other charges (which won’t affect the day to day operation of your account), check out their Pricing Table - https://osper.com/terms/osper-schedule-of-fees.pdf For more information on Osper, check out their website (all the information has been taken from there). https://osper.com.
This it not a paid for review, but totally independent opinions. All information has been taken from Osper’s website
Fierce Future - How to... Get into Central St Martins, London
By Anna Gigante, first year,BA (Hons) Fashion Design with Knitwear at CSM
How to get into the Central Saint Martins? Many of you might be asking yourself that question. The Central Saint Martins is known for being one of the best fashion universities in the world and getting a place is a growing challenge. Hundreds of candidates apply every year hoping to get lucky and to prove that they have what it takes to be a successful first year student. There are many ways to achieve the goal and each student could tell you a different story. I will tell you my own hoping to give you some guidance and maybe uncover little bit of mystery‌ When I turned 18 my parents made it very clear that it is time for me to start supporting myself, and having a job was a priority. I got myself a job in a bank and in the meantime studied psychology. Although my career was going well, and I did mange to get my MA degree, I always felt that it wasn’t enough and I needed to follow my dreams of pursuing a career in the fashion industry.
All photo credits Anna Gigante
I started with short courses at London Collage of Fashion and Central Saint Martins. I was particularly keen on understanding pattern cutting and sewing techniques. I also looked for a course that would help me to create a portfolio which I could use to apply for a BA (hons) Fashion Design course. I considered a Foundation course and Fashion Folio, both at the Central Saint Martins. After doing my research online and being advised by other CSM students I decided to take my chances at the Fashion Folio. The Fashion Folio has a reputation of being an extremely demanding and difficult course. Students who finished the course were very satisfied with the knowledge and skills they were taught but at the same time relieved when the course was finished. That convinced me that this is the right place for me, since I believe that only by challenging myself I can achieve my goal. I applied for the course with a basic set of research images, some collages and a few designs and to my great surprise I was accepted for the first stage of the course.
The course was divided into three terms. The first term equips you with basic skills like drawing, gathering research, developing your ideas and finally allowing you to design a garment and create a whole look. It was to my great surprise to find out how important drawing skills are at the Central Saint Martins. Before the course I thought that drawing is the least of my concerns, and the fact that I cannot draw wouldn’t be a problem. This was the first wrong assumption which was clarified as soon as I started the course. We were advised by our tutors that it is expected to use fashion illustration techniques to present our designs. At first I felt I would never be able to draw to the expected standard, but as I went along my hand started understanding how to draw a good line, how to apply shading to give three-dimensional feeling to a garment, how to incorporate colour, etc. It was as if I was learning how to read or write again, and only the long hours of practice helped me succeed. The course was not only teaching me practical skills, but also focused on my personality and finding myself in a world of never-ending challenges. With every step forward, I felt I was taking two steps back. During the first term all students were asked to lay out their work within the group (around forty people at that time). Once the tutors had reviewed the work, we were asked to come back into the room to listen to feedback. As we entered the room, we were told that only a few people’s work would be discussed since all the others were not worth spending time on… Only five students had the honour to hear feedback about their project, everyone else was “unworthy” and had to wait for individual tutorials.
The course was a way to find out what it would be like to study fashion and hopefully work within the fashion industry. I left the Fashion Folio feeling humbled and happy that I had made it through the year. After each term, students were leaving the course due to personal reasons, or were asked to leave. At the end a significant number of students from the course got their places at the Central Saint Martins BA’s courses, and we were all very grateful for being given the opportunity.
Keep up to date with Anna’s coursework, time at CSM and her Fashion Folio work on her Facebook page - https:// www.facebook.com/annagigantefashion
I personally think that it was my stubbornness and enthusiasm that got me the place. I was too stubborn to give up and too enthusiastic to ever think that I am might not get in. These two elements helped me when I was being criticised and constantly stressed. I met people with all sorts of attitudes: The Hard Workers, the Great Talents, the Laid-Back Teens. Everyone taught me something different and they all found their way to the Central Saint Martins. Because this is what the university is about, embracing diversity. If you hope to find the golden rule on how to get a place on a BA course, unfortunately I don’t have it. However if I can give you one piece of advice, I would say don't give up, because out of all of the skills you have, devotion is the most appreciated one.
Fierce Future
How to kill it at the interview By Gill Painter, William Young 1876 - http://www.williamyoung1876.com
So, you are young, intelligent, brilliant and looking for a ‘proper’ job. It’s never been easy but it is now harder than ever before. If you manage to succeed past the application form / CV stage its over to the dreaded interview. How are you going to stand out from the crowd? Apart from your fantastic skills and your effervescing personality, what you wear is crucial. They say a picture says 1000 words…you create that picture with your clothes. Here we can help you look the part even if you haven’t the budget for Ted Baker or Paul Smith…of course we would all love a made to measure suit but if you budget is more High Street than Saville Row a few top tips will make even a cheap suit look great. It doesn’t matter about your height or shape, you will always look and feel more confident by choosing the right suit with the right fit. Remember you are selling you. You need to make the interviewer trust you and believe you mean business even before you open your mouth. Gentlemen, lads, geezers, whatever you are these top tips could make all the difference… A good suit should hug your shoulders, not slouch off them. Most guys think they are a size larger than they are, for example, a 38 regular instead of a 36…. Don’t upsize on your jacket… when buying a suit try sizing down. When you pull on the jacket, there should be a firmness to it. You should snap to attention and stand taller. If it doesn't fit right in the shoulders it will never look right and you will always look like you are wearing a cheap suit…even if you have spent a tonne! Think about the width of the sleeves. Ideally look for a slim fit, it’s more contemporary, more ‘now’ and will always look better! The cuff is a REALLY important part. Your suit sleeves should end just above the hinges of your wrists. ALWAYS show a quarter to half inch of cuff. It's like the frame on a painting. If the sleeves are too long you run the risk of looking like you are wearing someone else’s suit! Trousers are often less of a problem. Ideally they should just clip the tops of your shoes, not bunch up over them. Finally…Make sure your shoes are polished, your shirt ironed and research /questions prepared. You are ready, you look great, you feel great ….Good luck!
Fierce Future
You know where you are going next - now what??? By Jet
The email has arrived. It’s final - you are about to leave the safety of your primary school and head out into the big wide world known as secondary school. For some of you it can’t come quick enough, whereas for others it is a terrifying step in life you just aren’t ready for. At the moment, you are Top Dog, the eldest in the school, the one who the younger kids look up to. Making friends is probably the thing at the top of most people’s list of worries. For some of you, you will be moving with a few from your primary school, whereas for others you will be starting afresh without knowing anyone. How are you going to cope with the thought of making new friends? You may feel ready to make the change, to start again, to almost re-invent yourself (this is easy to do if you are going to a school where no-one knows you). The most important thing to remember is that everyone is in the same boat. Everyone is new, even those who have older brothers or sisters there are still starting again. Use this time to shine, to seek out your friends wisely and to enjoy every moment. Be an individual. Be yourself. Join clubs, find that inner sportsperson, become a chess champion, or get the lead in the school production. Until September though, enjoy every second you have left at your primary school. Remember true friends will stay with you, regardless of what school they go to.
What you say... Finlay, age 12, Redbourn When I got the email, I was relieved I got my first choice. ‘Bring it on’ I thought, as I felt I had just about grown out of Junior School. I was a bit apprehensive, mostly about the scale and size of secondary school compared to my primary school. A term and a half in, it all feels second-nature now, [and] I can hardly believe that only six months or so ago, I was part of such a little school, with such tiny pupils! Ernie, age 12, St Albans I was excited and also worried because I knew it would be a big step. I was worried about how big the changes would be from primary to secondary school and I that I wouldn't make friends. But I made new friends really quickly and after a few weeks it just felt normal. I feel more grown up being at secondary school - a lot free'er. You get lots more freedom and there are tons of great kids there. Kieran, age 11, Hertfordshire I am looking forward to my next school and I’m looking forward to meeting new people and making new friends. I’m also looking forward to having more independence with getting to and from school on my own.
Fierce Future
Teenagers of the future - ones to watch Spotlight on - Callum Ilott, 16 years old, Little Hadham Interview taken from here - http://www.autosport.com/news/report.php/id/117662/
16-year-old Callum Ilott from Little Hadham has jut had his dream come true, after joining Formula 1 giants Red Bull's junior racing team. Callum, who is at school at Haileybury and is a former Heath Mouth School student, will be competing in the Formula 3 European Championship with British motor sport outfit Carlin. Read his interview with Auto Sport here... ‘British teenager Callum Ilott will move straight from karts to the Formula 3 European Championship with Carlin as part of the Red Bull junior scheme this year.
Photo credit - Kerigh Palmer
The 16-year-old from Hertfordshire won last year's CIK-FIA European KF karting title and has carried out a comprehensive F3 test programme with Carlin during the winter, beginning when he was still 15. He made his car racing debut in the Toyota Racing Series in New Zealand, where his best results so far are a fourth place finish at Hampton Downs and a front-row start at Taupo. "Being in the Red Bull Junior Team is a privilege, you just have to look at the history of the drivers that have gone before," said Ilott. "Last season was very good for me so I was hoping for a good start in cars but I didn't imagine that I would get this opportunity. "The step up is quite something, I have a lot to learn but I have already had a very good start with a few F3 tests with Carlin and a couple of tests in a Renault 2.0 before coming out to New Zealand for the Toyota Series. There are a lot of experienced people around me to learn from and it gets better every time I go out," he said. "This is my first open wheel race series and I am trying to learn as quickly as possible. For this year I want to make a good impression, show my speed early and keep improving."’ So, while you are getting stressed about your GCSE exams, spare a thought for Callum, who has a clash with his French GCSE, as he will be racing in France. He will be taking his exam at a special sitting in the morning, and then racing in the afternoon!!! The full interview can be found here - http://www.autosport.com/news/report.php/id/117662/
Photo credit GEPA pictures/Bruce Jenkins
Photo credit not given
Fierce and Fabulous
Being confident in your skin By Michael Brennan
Worried about spots? New to skin care? Bewildered by the millions of products in the shops? Read on
1. Cleanse. Keep your skin clean. Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam, £5.00 from Body Shop or even Dove Soap, £1.30.
So many of you will be at that stage were you are blossoming, finding yourself or lost between identities. ‘I’m not a kid anymore, but I’m not a supermodel either…yet.’ This is the same for both sexes, so don’t think it’s just a girl thing. People are sucked in by products that promise perfect skin, a clear complexion or simply a glow. The truth is, it’s not about how much you spend or what you hide your skin behind. It’s about preparation, a healthy routine and being a good eater. Skin is a living organ and it’s always on display – be good to it. When you’re in your teens your hormones are very active, your body is changing and this affects everything. Especially your skin. Your skin generally knows what it’s doing but it also needs a helping hand from time to time. A simple guide to healthy skin is just this…Cleanse, Moisturise and Eat!
*Tip: Tea Tree is great for spots and oily skin, it keeps your skin clean and calm, especially during break-outs.
Cleansing regularly will keep your skin clear of dirt and general toxins. They build up in your skin during the day which cause pore blockage and then the dreaded spots!! Clean your skin with fresh hot water. When you’re finished, splash your face with cold water. This will tighten your pores and increase blood flow in your face.
A great way to keep your skin extra clean and free of blackheads is to exfoliate. This is when you use something a little rough on your skin to remove dead skin cells and to clean deep in to your pores. Exfoliators are like normal face washes except they have little gritty bits in them. You could even use a soft brush, a sponge or even a flannel with your normal cleanser.
If your skin is dry, however, use a nice rich cream like Nivea Soft, £2.39 from Tesco.
10 Lifestyle steps to help acne 1. Get more sleep. 2. Diet - eat more whole grains, beans, and vegetables 3. Regular exercise. 4. Drink more water. 5. Wear sunscreen - If you have acne, look for "noncomedogenic" on the label, which means it should not clog your skin's pores. 6. Increase your Omega 3 intake Omega-3s can be found in foods like walnuts, avocados and salmon. 7. Cleanse twice a day. 8. Exfoliate 9. De-germ your mobile. 10.Apply hair products before you wash your face so that any residue can be washed away. Or choose hair products that are oil-free. Taken from http://www.webmd.com/skin-problemsand-treatments/acne/features/lifestyle?page=3
3. Eat! 2.
Moisturise. Moisturisers are very helpful for skin. They act as a barrier to protect all the natural oils that keep your skin youthful and fresh. Moisturisers protect your skin from cold weather and toxins in the air. Again, the Simple range is a great one. It does exactly what it says on the tin. It’s kind to skin and contains no irritating perfumes, colours and artificial ingredients that just make spots worse. If you have very shiny or oily skin, this is a good thing, so you don’t really need much moisturiser so just use a nice lotion, these are light textured creams. Or just use it twice a week instead of everyday.
Any fitness fanatic will tell you that 90% of what you put inside your body effects what happens on the outside! Or, more simply, you are what you eat! Now don’t take this too seriously, you’re allowed to enjoy a Burger King now and then! Just make sure that you eat plenty of healthy snacks too like apples, cucumber and oranges! And even more importantly – ditch the Coke and drink water! Water literally is magic potion!
Fierce and Fabulous On trend male hairstyles
By Headcase Barbers - http://www.headcase-barbers.com/
Headcase Barbers give us the low-down on what is hot in the world of male grooming...
David Beckham – Lift the Pompadour Whenever you see David Beckham you’ll see a hairstyle that’s sure to be getting attention! This classic Pompadour is a throwback to the 1920’s and has become a huge choice for guys, both socially and professional, due to it’s smart and versatile look. Height is key with this style, lifting the fringe up and away from your face, often dropping back to one side. A high fade up the sides is always popular with these Pompadours but we’re seeing more and more harsh jumps from a tight short grade on the sides to a more daring length through the top. The bigger the jump the bigger the statement! Can be modernized by accentuating the parting using a cut throat shave…
Chris Helmsworth – Let it Grow Long hair is creeping its way back onto our high streets and there’s no better example of how this look can still work for the most rugged of men than the cut worn by Chris Helmsworth. There are no solid rules to how this cut should be worn but the key differences between this look and the pompadour are the length in the back and the lack of height through the front. Keeping things tidy round the neck and ears are a great way to keep this longer style looking smart but don’t be fooled, longer hair needs just as much cutting as a regular short cut otherwise you’ll look like a hobo in no time!
Bradley Cooper – The Military Cut Bradley Cooper is never far from the constantly changing fashions of the male grooming world and his version of the Military Cut is an easy to manage and popular choice for guys who don’t want the hassle of styling which can be found with many of the other current looks. Short and blunt is the key here whilst making sure there’s not a huge difference between the length on top and the length on the back and sides. The idea with this cut is to take the character out of the look, so short is best. Fading the sides up high and losing the fringe are key elements of this style, relying on your solid hairline and good looks to turn the heads!
Tom Hardy – Fill-Out that Beard We’ve all seen them growing back into society…the beautifully bushy beard! These hairy beasts come in all shapes and sizes and their success is defined by their fullness! Patchy and rough is fine but full and bushy wins! Keeping the throat and cheeks free from stubble can really add to the finish of any beard but variety is the spice of life and beards certainly come in all shapes and sizes so the advice here is simple…if you grow your beard and YOU like it, wear it proudly because nothing else matters!
Fierce and Fabulous Beauty Talk By Michael Brennan
Beauty Talk… Looks aren’t the most important thing. Yes, we’ve all heard that before and will continue to do so as long as the Earth is alive. But it makes us, the individual, feel better on the inside to know that we look nice. Agreed? Bobbi Brown, a leading make-up artist from the USA famously said; ‘The Secret to beauty is simple. Be who you are.’ Bobbi Brown is all about being true to yourself, never masking your true identity but instead, enhancing it. And make-up can do just that! Make-up should never be used as a mask but flattering badge of pride. You don’t want to look like this…
In this day and age when it comes to make-up, less is more. Especially for young people like yourselves The trick to good make-up is to use it wisely. Yes, it may take a little practice if you’re new to it but it really doesn’t take long to find your style. The following tips will help you get started, let’s start with...
Foundation…
Foundation is basically like liquid skin - sounds gross, but that’s the best way to describe it. It is a base product that makes your skin appear smoother and more even. It’s not necessarily the best thing for your skin, especially if you wear it on a daily basis and particularly if you suffer from acne or other skin irritations like eczema. However, if you do wear it, foundation must ALWAYS be washed off after a night out (so no collapsing into bed fully made up after a heavy night out!!!). The biggest mistake people make when using foundation is the amount. The more you use, the more obvious it will look. You only need a very small amount (the size of a 2p coin or less), and using a sponge or your fingertips you simply spread it across your face. Best to do this from the forehead and down. TIP: Be careful not to get it in your hairline, it’s not the best look...!!!
So, my top tips for foundations are:-
True Match Foundation by L’Oreal, RRP £9.99. This is an excellent product. True to its name, this foundation will give you a nice clear look no matter what type of skin you have; oily, dry or spotty. It perfectly matches the colour and texture of your skin, and with 22 true-to-skin shades from light to dark, warm, neutral to cool, it matches more than any other. It’s clever stuff !
Dream Matte Mousse from Maybelline, RRP £6.89 will guarantee you a nice glow without any shine (matte finish). It is light and creamy in texture and it’s really easy to blend in. For extra coverage you can build it up gradually. Just skim your finger across the top. For just a nice glow and a fresh look, just use a little. It also smells great and is really easy to use. Like the True Match Foundation, it comes in a number of different shades - 16 in total - so you can get a perfect match.
Another great product, popular amongst supermodels, is No7 Intelligent Colour Foundation, RRP £15.50 from Boots. This another product that matches itself to your skin colour so you needn’t worry about looking like a tangerine or a ghost. No7 Intelligent Colour Foundation, ever so clever colour.. Take away the guesswork with foundation that adjusts to match the colour of your skin for a sheer, natural finish. Velvety soft, easily blended and so amazingly light you’ll forget it’s even there. Fragrance free, with SPF 6 and Vitamins A and E to protect and care for your skin, without blocking your pores. New! No7 Foundation Match Made Service Exclusive to No7, the Foundation Match Made Device measures individual skin colour and matches it with the range of No7 foundation shades to find your perfect skin-true foundation Available in 668 Boots stores and over 1000 No7 Advisors have been specially trained to use the innovative hand-held device.
If you don’t feel confident enough to ‘bare it all’ (in the foundation sense!!!), then there is a foundation out there for everyone, and for every budget. Just use it sparingly, and make sure you blend it properly around your neck and hair line - there is nothing worse than seeing a ‘tide mark’ where your foundation ends, and your natural skin tone starts.
Fierce (non) Fiction Local author, Toula Mavridou-Messer showcases her latest novel. Here is a sneak preview just for Fierce and Fresh readers... Photo credit - Kevin Abosch
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Have you read A Simmering Pit of Jiggery Pokery Mortalend??? If so, write us a review. Hello@FierceandFresh.co.uk
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Fierce (non) Fiction Story Writing Competition...
Fierce and Fresh are very proud to team up with local author Toula Mavridou-Messer in bringing you a short story writing competition. Get your creative juices flowing, and write us your best story. Theme - A modern day fairytale. Re-write a classic fairytale, making it relevant for now. You could bring Cinderella into the 21st Century, a 2015 slant on the Three Little Pigs, or maybe Beauty and the Beast gets some cosmetic surgery (either beauty or the beast - it’s your story!!!). There are two age categories - 11-15 and 16-19. The winner from each age category will receive a £20 Amazon E-Voucher plus their story printed in June’s Fierce and Fresh magazine. Your story must not be more than 500 words long, and if you would like to illustrate it too - either with drawings or photos, then even better!!! Be as creative as you like. Think about your setting, your characters and your ending!!! The closing date for entries is midnight on 17th May 2015. The judges will be Toula Mavridou-Messer, Marilyn Messik, author of the novel Relatively Strange, and Aaron Wood, Director at Slurpy Studios. Terms and Conditions Only one entry per person It must be your own work The judges decision is final No cash alternative can be given for the prize If you are under 16, a parent or guardian’s permission must be given to enter. Enter by emailing your story, including your name, age, location, which age category you are entering and which original fairytale your story is taken from to Hello@FierceandFresh.co.uk writing SHORT STORY COMPETITION in the email subject heading. If you are under 16, please get your parents or guardians to state their permission on the email. The closing date for competition entries is midnight on 17th May 2015
Learn a skill for life WE
OFFER MINI COURSES ON
! DRESSMAKING ! FLORISTRY ! BALLOONS DECORATIONS Classes start from as little as ÂŁ7.50 for Dressmaking. Mention F&F and get 25% off the first lesson. Bring a friend and get another 25% off the first lesson. For further details please contact Sadna on 07877735733
If you have a teen related business and would like to advertise it here, please contact hello@FierceandFresh.co.uk for more information.
Fierce Feelings
The perfect metaphor for consent Taken from http://www.theloop.ca/this-woman-just-explained-consent-withthe-most-perfect-metaphor Written by Denette Wilford
I came across this article written in The Loop (link above) by Danette Wilford about consent, and it is just sums it up perfectly. Not even going to attempt to rewrite it Danette has written it superbly - all credit to Danette!!!
Let’s break it down, shall we? Consent. It’s a powerful word that, for some bizarre reason, is still argued about to this day. It seems many people still don’t really get what “consent” means. As Rockstar Dinosaur Pirate Princess points out, it’s actually a pretty simple concept: “Whoever you are initiating sexytimes with, just make sure they are actually genuinely up for it. That’s it. It’s not hard. Really.” And it shouldn’t be. But for many, it still is. Mystifying, right? So RDPP broke it down in the best way possible: with a metaphor so simple, even those who have historically had trouble grasping the concept should be able to understand it. We’ll let her do the talking: If you’re still struggling, just imagine instead of initiating sex, you’re making them a cup of tea. You say, “Hey, would you like a cup of tea?” and they go, “OMG, f*ck yes, I would f*cking LOVE a cup of tea! Thank you!” Then you know they want a cup of tea. If they are unconscious, don’t make them tea. Unconscious people can’t answer the question, “Do you want tea?” because they are unconscious. If you say, “Hey, would you like a cup of tea?” and they um and ahh and say, “I’m not really sure…” then you can make them a cup of tea or not, but be aware that they might not drink it, and if they don’t drink it then — this is the important bit — don’t make them drink it. You can’t blame them for you going to the effort of making the tea on the off chance they wanted it; you just have to deal with them not drinking it. Just because you made it doesn’t mean you are entitled to watch them drink it. If they say, “No, thank you,” then don’t make them tea. At all. Don’t make them tea, don’t make them drink tea, don’t get annoyed at them for not wanting tea. They just don’t want tea, okay? They might say, “Yes, please, that’s kind of you,” and then when the tea arrives they actually don’t want the tea at all. Sure, that’s kind of annoying as you’ve gone to the effort of making the tea, but they remain under no obligation to drink the tea. They did want tea, now they don’t. Sometimes people change their mind in the time it takes to boil that kettle, brew the tea and add the milk. And it’s okay for people to change their mind, and you are still not entitled to watch them drink it even though you went to the trouble of making it.
If they are unconscious, don’t make them tea. Unconscious people don’t want tea and can’t answer the question, “Do you want tea?” because they are unconscious. Okay, maybe they were conscious when you asked them if they wanted tea, and they said yes, but in the time it took you to boil that kettle, brew the tea and add the milk they are now unconscious. You should just put the tea down, make sure the unconscious person is safe, and — this is the important bit — don’t make them drink the tea. If someone said yes to tea, started drinking it and then passed out before they’d finished it, don’t keep on pouring it down their throat. Take the tea away and make sure they are safe. Because unconscious people don’t want tea. Trust me on this. If someone said “yes” to tea around your house last Saturday, that doesn’t mean that they want you to make them tea all the time. They don’t want you to come around unexpectedly to their place and make them tea and force them to drink it going, “BUT YOU WANTED TEA LAST WEEK,” or to wake up to find you pouring tea down their throat going “BUT YOU WANTED TEA LAST NIGHT.” And that’s how you do that. The genius of this metaphor basically exposes everything — EVERYTHING! — that’s wrong with the unevolved dinosaurs who think the issue of consent is a complicated one. It’s not. It’s tea. Freakin’ brilliant. Bonus? It also works on kids. Just replace tea with ice cream. Though we suppose that works for adults, too.
Image credit - https://www.flickr.com/photos/duncan/13943158621
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Fierce Feelings Teen charities
Herts Young Homeless
HYH Advice Line: 0844 833 0933
http://www.hyh.org.uk
Each month we will be focussing on different charities that are around to help you guys. Whether that’s for bullying, eating disorders, depression, or you just need someone to talk to about something, we will highlight the different avenues you can go down to get help. Asking for help is a massive step towards taking control of your life. This month we are focussing on Herts Young Homeless (HYH). HYH is an independent charity set up to work with mainly young people aged 16-24 who have had difficulty in securing and maintaining safe, secure accommodation. Young people find themselves homeless through a variety of reasons - and most of the time not through choice. The HYH website states that:‘We recognise the importance of preventing homeless situations arising, particularly involving young people. Our experience has enabled us to develop mediation, education and other specialist prevention services with the aim of avoiding the misery of a breakdown in family relationships. Of course this is not always possible, and in those cases we aim to help the young people affected get the chance to fulfil their potential, despite their problems, through offering advice, support and other associated services. Homelessness can often lead to, and indeed result from, issues of drug and alcohol dependency and poor mental health. Our experts in these areas work with people of all ages to support them in overcoming these challenges.’ If you find yourself without accommodation, then please read the following... I’ve got nowhere to go tonight – What can I do? If you are under 16 and have nowhere to go then you should contact Children’s Services on 0300 123 4043. If you are over 16yrs old you should seek advice as soon as possible. Firstly it is important to check that there is no one that you will be able to stay with, even if only for a night or two. If you are unable to stay with any family or friends then we would advise that you contact our Advice & Information team immediately. I am not safe in my own home – What can I do? If you or any other person feels in immediate danger then call the police by dialling 999. If you feel that anyone else, in particular any children or vulnerable adults are at risk of harm you should call Social Service's on 0300 123 4043 or again call 999. If you are suffering from or under threat of any form of violence or abuse then you need to seek advice as soon as possible. You can either contact our Advice & Information team or your local council. I am worried that I am going to lose my accommodation Call our Advice & Information team on 0844 833 0933 and one of our trained workers will discuss the problem with you. We can offer advice on the services and options that are available to you. You could also contact Shelter which provides information on its website: www.shelter.org.uk and can be contacted for advice on 0808 800 4444. You can contact HYH either on the numbers given above, or via their website - http://www.hyh.org.uk/ contact-us All information taken from the HYH website.
Fierce Fun Activities in and around Hertfordshire Now the weather is getting warmer, and school/ college holidays are looming, we will take a look at what is on offer around the Hertfordshire area to get you out and about. Note, these suggestions haven’t been ‘tried and tested’ by Fierce and Fresh, so if you do go on any, we would love to hear what you thought. Send in a review telling us whether it was Fierce or Fail. You can get lots of ideas (and offers) from http://www.yumping.co.uk which not only lists activities in our area, but all over the country.
Top Events GB, Ware - http://www.topevents.gb.com Top Events GB is based at 'Three Lakes Leisure' Westmill Farm, Ware, Hertfordshire and has many outdoor activities for you to participate in and have a great time. Top Events GB´s activities consist of a huge High Ropes course, Off-road Segways, Target Archery, Laser Clay Pigeon & Air Gun shooting, Axe & Knife throwing, Climbing Wall and Target Paintball. They can accommodate individuals, families, adult groups and childrens parties, so children and adults alike can find something exciting to enjoy. Details of Yumping’s offers for Top Events GB can be found on http://www.yumping.co.uk/ multiadventure/top-events-gb--e19640507 TrailWorld, Markyate - http://www.trailworld.co.uk (minimum age 16) With 15 acres of stunning Hertfordshire countryside to play in, TrailWorld offers a great range of off road adventure to people of all walks of life. There are some fantastic tracks set aside for motorbike enthusiasts, as well as also having great courses for our rugged, off road Segways and quad bikes. NB - Quads are only as part of multi activities for groups along with Archery and 4x4 driving and min age is 16.
Quasar, Hemel Hempstead - http://www.quasarhemel.co.uk Quasar Hemel Hempstead is proud to bring you the world's only multi theme, Quasar laser tag arena. Laser tag is a thrilling alternative to paintballing, is open to people of all ages and abilities, and you don't finish your day covered in bruises either! Hemel offer a huge laser tag arena, which is then split into five different themed zones, exploring them all as you stalk your prey, and avoid enemy fire makes for an immensly exciting game of Quasar. Image credit Quasar, Hemel Hempstead
The Snow Centre, Hemel Hempstead - http://www.thesnowcentre.com
Whether you’re a beginner, main slope ready, expert or anything in between, The Snow Centre have a ski lesson suitable for you. As Britain’s newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of. Here you’ll find a huge 160m main slope as well as the largest indoor ski lesson slope in the UK. Both ski and snowboarding slopes are over 30m wide and maintained with the perfect snow surface- perfect for all your indoor skiing and snowboarding needs! http:// www.thesnowcentre.com/newsevents/event-details?id=23
White Water Rafting, Lee Valley - http://www.visitleevalley.org.uk/en/content/cms/ london2012/lee-valley-white-water-centre/rafting/ (various age restrictions)
Tackle the rapids and experience the thrills of white water activities at the same world class venue that Team GB won Gold and Silver in Canoe Slalom. The Lee Valley site has exceptional facilities, and offer a wide range of white water activities including white water rafting (minimum age 14), canoeing and kayaking (age 8-12 with direct supervision from a parent for Go Canoeing, or aged 18 and over for the rapids), Hot Dog sessions and Hydrospeeding (minimum age 12).
Wildchild, various locations around Hertfordshire http://www.wildchildactivities.com
Image not taken at Lee Valley
Wildchild delivers an exciting programme of indoor and outdoor holiday activities for kids aged 7 and upwards in the Hertfordshire area. Each of the diverse activities is designed to get kids active and outdoors, or learning new skills – most often they will do both! You can choose from a variety of activities including Wild Archery, Escape Wildchild Wood Adventure Day, Wild Wheels Skateboarding, Wild Animation, Wild Survivor Bushcraft, Wild Fencing, and Wild Residential camps.
Remember, if you do go on any of the activities listed here, or other ones, please do let us know what you thought. Was it Fierce, or was it a Fail??? No company has paid to be featured on Fierce and Fresh and any information has ben taken from the relevant companies websites.
Fierce Fun Shaun in the City http://shauninthecity.org.uk
Own up everyone. Who went and saw the Shaun the Sheep movie - and LOVED IT??!!! No matter what age you are, Shaun the Sheep is a legend. And I don’t know about you, but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May. There’s been painted cows. There’s been Paddington Bears. And now there’s Shaun the Sheep!!! The website is full of information - and there is even an App to help you get around to spot them all. There are 5 different trails for you to follow, depending on how long you want to do it (all this information is on the website if you can’t see the information below clearly).
The information from the website states:‘This spring and summer, Aardman’s internationally-renowned character Shaun the Sheep stars in two ewenique public arts trails across London and Bristol: Shaun in the City! 120 giant Shaun the Sheep sculptures, created by artists, designers and celebrities, are grazing green spaces and iconic locations across London and Bristol, before going to auction to raise funds for Wallace & Gromit’s Children’s Charity and The Grand Appeal, supporting children in hospitals across the UK. The first flock of 50 sculptures arrive in London on 28th March, making the capital their home until 25th May. A further flock of 70 b-ewe-tiful sculptures will then graze Bristol’s pastures from 6th July to 31st August. With completely different sculptures appearing in each city, make sure you catch them both! There are lots of ways you can get involved with Shaun in the City. Download the official Shaun in the City: Sheep Spotter app to your Apple or Android device to find our Shauns, collect ewe-nique achievements and trophies, and connect with the wider Shaun-hunting community! All proceeds go to Wallace & Gromit’s Children’s Charity and The Grand Appeal, so you’ll be supporting our amazing causes, too! Why not get fundraising and support Shaun in the City? Go on a sponsored Shaun-hunt (try running or cycling if you’re feeling energetic!), host a baa-ke sale, knit-a-thon or organise a Farmer’s Market with homemade arts and crafts! Visit our fundraising page to find out more and download the Shaun in the City fundraising pack (ewe-ll find lots of baa-rilliant downloads like posters and bunting, too!) You can also take home your very own piece of the Shaun in the City trails, with our range of official Shaun in the City souvenirs! From figurines to nifty notebooks, our merchandise is available online here, in our Covent Garden Barrow and at Wallace & Gromit’s Charity Shop at The Mall at Cribbs Causeway. At the end of both trails, all 120 sculptures will be united for two special exhibitions! The first ‘Great Sheep Round Up’ will take place in Covent Garden from 24th to 27th September, with all 120 sculptures on display together, with another exhibition of all 120 sculptures in Bristol from 12th to 20th September. All sculptures will then go to auction on 8th October, with proceeds from the London sculptures benefiting Wallace & Gromit’s Children’s Charity supporting children’s hospitals and hospices throughout the UK. All proceeds from the Bristol sculptures will benefit The Grand Appeal which funds pioneering medical equipment, facilities, and comforts for patients at Bristol Children’s Hospital.‘
See if you can find them all - and don’t forget to send in photos of you with Shaun when you have found them - we would love to feature them in next month’s Fierce and Fresh!!! Send your photos to Hello@FierceandFresh.co.uk with your name (first name only), which Shaun you found and where you found it!!!
Fierce Fun - Spotlight on... The Swan Youth Centre, Berkhamsted By Clare, Co-ordinator of Swan Youth Centre - www.swanyouthcentre.co.uk
The Swan Youth Centre is a safe, alcohol and drug free environment for 12 - 18 year olds. Itâ&#x20AC;&#x2122;s a great place to meet with mates, escape from home for a bit and chill out, or even take part in some of the activities. Oh, and not forgetting the DJ booth, pool table, table football, Internet room, chill-out room, air hockey, Wii and X-Box, coffee bar and a fully equipped band practice room with drum kit!!! Not bad eh!!! One of the most important things to note is that The Swan isnâ&#x20AC;&#x2122;t a place where you are patronised or made to do anything you donâ&#x20AC;&#x2122;t want to do. Read on to see what The Swan can offer you... Informed Choices. Members can receive support and information to enable them to make informed choices about issues that concern them regarding drugs, alcohol, relationships and our sexual health project enables members to sign up for the C- Card (National Condom distribution scheme) and Chlamydia screening. Creative Learning. Young people are offered creative learning through arts, music and citizenship and encouraged to enjoy new experiences by participating in activities such as drama, skate boarding and video making. They have the opportunity to gain a sense of achievement when completing something they would not otherwise normally experience, e.g. performing in a band to an audience for the first time.
Photo credit - The Swan Youth Centre
Training Opportunities. Members also have the opportunity to attend many different training workshops such as Drugs Awareness, Careers, First Aid and Young Youth Worker courses, and develop organisational skills, budgeting skills and experience of working as a team when helping to plan the different activities. Formal Member Volunteer Programme. The Swan have developed a Formal Member Volunteer Programme where members receive support and encouragement in their volunteering. Their hours are monitored and they receive certificates in recognition of their valued contribution. Outreach Work. Outreach work is delivered in the local schools and community groups, and at the local skate park and football pitch to engage with the more hard to reach members of the community. We also have good links with the local Housing Foyer for homeless young people and encourage them to use our Centre and all the services we offer.
Regular activites. Our regular activities include:After School Drop-in 3 - 6pm Mon, Tues,Wed, Thurs, Fri Year 9 Drop-in - Tuesdays 6 - 8pm Youth Council meetings - 4.30 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-10.30pm once a month We also offer specialised nights, trips out and a yearly Swan Summer Getaway (a five day residential trip), all at affordable costs so that young people from low income families are not excluded. Members are offered opportunities to participate in sporting events such as five-a-side football, yoga, dance, and trips to skate parks. Our Swan Skater members deliver skate coaching session to younger members of the community in holiday times at the local skate park. ‘There are very few places you can go to feel totally safe and at ease’ ‘Knowing there are staff that will listen to me and help me with my problems is great’ ‘When I needed to look for a part time job, staff helped me write a CV which was really helpful’
Photo credit - The Swan Youth Centre For more details please contact Clare Muir on clare.muir@swanyouthproject.com Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349 www.swanyouthcentre.co.uk
Fierce Fun Your big trip By STA Travel
Every month, we will be adding bits of information to help you plan your big trip away. Whether it’s for a Gap year, a career break, or just because, we will help you get the most out of your trip, and help you to stay safe. STA Travel are the student travel experts extraordinaire, and they are packed full of information and top tips on where, when and how to book your life-changing trip. STA’s ‘Your Big Trip’ brochure states:‘Whether you are working your passage, doing it as cheaply as possible it, or volunteering your way, we are here to offer you advice. As well as it being probably the most exciting thing you will ever do, it is probably also the most daunting. It’s probably the first time you have been away from home for any length of time, have to manage your own money, and have full responsibility for yourself, with no parents around to help you wash your pants or cook your dinner. The first thing to do is make your Wish List. Where do you want to go? How long do you want to go for? Realistically, what is your budget? STA offer two types of Round the World tickets - ‘Off the Shelf ’ itineraries, and ‘Tailor Made’ Itineraries. Off the Shelf itineraries are basically 12 month tickets that will dictate the number of stops you can take and where you can take them, whereas the Tailor Made itineraries is essentially a DIY route planner, offering bespoke itineraries including exclusive air fares and tickets that means the world is your oyster’.
All photo credits STA Travel
All will be revealed in more detail each month but essentially the things to remember are STA is not just for students, and they understand that your budget is tight usually VERY tight - and so they guarantee to beat any other flight price.
For more information, please contact your local STA Travel agent www.StaTravel.com/find-a-branch.htm or visit www.STATravel.com. STA Travel are ABTA and ATOL protected and a member of IATA.
Fierce Food Cooking on a budget By Lucy Green, Bramley Kitchen, http://www.bramleykitchen.co.uk Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether that’s where to get the best food bargains, how to make your money go further, or if you just want to surprise your mum with a home cooked dinner one day. Let’s kick off with a basic - and incredibly cheap to make - tomato sauce which can be used as a base for a multitude of recipes. Make it in bulk and stick it in the freezer and use it when you need it. Basic tomato sauce- serves 4 This sauce is the base to so many dishes, you can add chorizo to make it spicy, mushrooms, courgettes and peppers to make more of a veggi dish. Or add chicken and bacon. Ingredients (tbsp = 1 tablespoon) 2 x 250g tins chopped tomatoes 1 x tbsp. tomato puree 2 x tbsp vegetable oil 1x medium onion Salt and pepper
Photo credit - www.sheknows.com
1.
To start chop your onion in half from top to root, then turn the onion on its cut side, hold the root end and slice from top to root, but don’t go through the root so it does not fall apart. Go all the way across, then turn the onion and slice the other way to create small cubes. Throw the root away.
2.
In a saucepan add the oil, heat and add the onion, cook on a low heat for 10mins until soft.
3.
Stir in the tomato puree, then add the tinned tomatoes, salt and pepper and bring to the boil.
4.
Turn down heat and simmer for 20-30mins stirring from time to time.
5.
Voila!!! You should have a tasty thick tomato sauce. Yes, it really is that easy!!!
It will keep in the fridge for 4 days or can be frozen in zip lock freezer bags.
Other ideas for the basic tomato sauce. 1.
Chop up 3 hot spicy chorizo sausages, fry in a little oil until golden brown, and then add to your sauce.
2.
Place 4 chicken breasts or thighs into an oven proof dish and pour over the tomato sauce, cover with foil and cook for 30-40mins on 180oc.
3.
Buy some minced lamb, beef or pork, roll into golf six balls, put into your oven proof dish and pour over your tomato sauce. Cover with foil and cook in the oven for 40-50mins. Serve with rice or pasta.
4.
Put your tomato sauce in a pan, add 1tbsp of curry powder and 4 chicken thighs and simmer for 30min, for a yummy curry.
Fierce Food Asda Student Shopping Card https://cards.asda.com/student-shopper-card
Sooooooooo, you are at uni or college, and the dreaded food shop is looming. You have enough for a couple of boxes of Cornflakes (own brand, natch), and a small tub of margarine. But you have another month until you go home. You never thought you would appreciate your mum’s home cooked meals as much as you do right now!!! Well, Asda may well just have the answer. Read on (taken from Asda’s website). Great for students – and their parents At Asda, we’re all geared up to help the next generation of Britain’s workers – and their parents – with the Asda Student Shopper Card. We know how tough it can be for students on a tight budget – and how hard it can be for parents wondering whether their kids are spending their money on the right things. That’s why we created the Student Shopper Card – which is really two cards in one: How the card works There’s one card for the student and one for the parent – both linked to the same account – and both which can be topped up at any Asda checkout by either card holder. The credit on the card can then be used at any one of Asda’s 550 stores throughout the UK. For students, it’s a real lifeline when leaving home for the first time, helps them to budget and is a big help to ensure they don’t go hungry. For mums and dads, it’s reassuring to know your kids won’t be left in the lurch, is great to use as a weekly food allowance and, because there’s no waiting around for bank transfers, it’s the perfect emergency bail-out with a quick top-up. With easy online account management it’s really easy to check and track balances whilst also seeing what balance is available for the near future. Student Shopping Card in a nutshell • Two cards – one for the student and one for the parent • Both linked to the same account • Can be topped-up at any Asda store • Easy to check balances and funds online • Card can be used at any Asda store to buy groceries, clothes and stationery • Ideal budget planner for both student and parent Seems a pretty cool idea eh??? You can budget your food bill, so no matter how much of your allowance you spend at the Student Union, you can still have enough to eat. If you don’t have an Asda near you at college, then Sainsbury’s also do a similar card http://www.sainsburysgifts.co.uk/ meal_ticket_cards.html
Fierce and Fearless Beating Exam Stress
By Beth Parmar, www.BethParmar.co.uk It’s that time of year for most students when the focus is on revision and exams – whether it’s GSCE’s and A levels or the annual internal end of year exams. You’re definitely not alone if the thought of exams fills you with dread and sends you into panic! Why is it that you can spend hours revising and then as soon as you sit down in an exam it all goes clean out of your head and you find yourself really struggling to get your answers down on paper? Well here are the answers you’ve been looking for and some useful strategies for being at your best for your exams. Let’s start with some basics: Why can’t I remember facts when I get nervous? It all goes back to our distant ancestors, the caveman. Our brains have evolved from being really basic and purely instinctive to being able to process highly detailed and complex information. Although our brains are now able to do highly complex analysis and reasoning, they still have a part of them which gets triggered when we are under stress which takes over suddenly and prevents us from being able to think clearly because we are too concerned with dealing with potential danger. You may have heard the term ‘fight or flight’ which describes the brain’s response to stress – either face up and fight what’s in front of you or run away from it. When you sit down for an exam, the ‘fight or flight’ part of your brain get triggered (in exactly the same way as it did for caveman who came face to face with a sabre-toothed tiger!). Rational thought goes out of the window and physical responses take over leaving you incapable of accessing logical reason and analytical skills. Only one part of your brain can be in charge at any one time and in an exam situation this has to be the ‘thinking’ layer not the ‘fight or flight’ layer. How can I get the ‘thinking’ layer in charge? The easiest way is to calm your body using techniques you’ve practiced before going into your exams. Once you can get your body calm, then the ‘fight or flight’ layer can move over and let ‘thinking’ layer get back in charge Here are some useful calming techniques: Square breathing Visualisation Peripheral vision Square breathing is a quick and highly effective way of slowing down your breathing, enabling more oxygen to flow around your body that has a very positive effect on your ability to focus and concentrate. Draw a square or make a picture of it in your head. Now starting at the bottom left hand corner follow the line up and breathe in, then follow it across and hold your breath. Now follow the line down while you breathe out and then as you follow it back to where you started, hold that breath. Do this several times and you’ll soon notice the stress leaving your body as you slow you breathing down and eliminate the shallow breathing which accompanies panic.
Visualisation is a very powerful technique that is really useful for getting rid of negative energy and feelings in the body. It works on the basis that the unconscious part of the brain (the largest part of the brain at around 95%) doesn’t distinguish between what is real and what is imagined. So if we visualise bad feelings and negative energy leaving our body, the largest proportion of our brain actually believes that to be the case and it can have a very quick effect of calming the body down. So when you’re feeling butterflies in your stomach for example, picture in your head what these would actually look like. Are they a particular colour or shape, do they move in a particular way, are they a particular texture? Now visualise these feelings actually leaving your body, either through your feet into the ground, out of the top of your head, out of your belly button – anything that works for you, but picture them leaving. Now replace them with positive feelings. What colour would concentration and focus be? What shape or texture would it be? Visualise that entering your body and filling it up. You could align this with your breathing too so that you are breathing out as you see the negative feelings leaving your body, and breathing in as you fill your body with positive and confident feelings. It sounds simple, but give it a go –it is highly effective and very easy to do. You’ll be surprised! Peripheral vision is a really effective concentration and focus technique. Peripheral means ‘around the edge’ so what we are doing here is opening up our field of vision from directly in front of us to include what is going on around the edges of our line of vision in a rough semi circle. What we are basically doing here is forcing our vision to do the opposite of what it unconsciously does when we are under stress. When we are in a ‘fight or flight’ situation our vision becomes very concentrated and focused purely on what is directly in front of us and causing us danger. By opening up our field of vision we are sending very strong messages to our brain that it can relax, that we’re OK. It also helps us to concentrate and focus better as it’s like opening up a doorway into our brains. Some people call it ‘the learning state’. Start by focusing on an object straight in front of you. Now relax your eyes and gradually become aware of what is going on around of you while still holding our focus on the object in front of you. You may find it useful to hold your hands either side of your head and wiggle your fingers so you can become aware of them moving. Then try putting your hands down and holding the awareness of the semi-circle all around you. You should feel calm and relaxed and in control. The more you practice this before your exams, the better you’ll be at it. So give these techniques a go when you’re about to go into an exam and notice how by calming your body down you are putting your brain in the best possible position to be able to remember facts.
Good luck, and stay calm!
If you want to see more from Beth and how she can help you in all aspects of stress management, then take a look at her website http://bethparmar.co.uk
Fierce and Fearless
Legal Highs - so what’s the score?? http://www.talktofrank.com/drug/legal-highs With the word ‘legal’ in the title, you would think you are safe right??? WRONG!!! Legal Highs are fast becoming one of the biggest reasons teenagers are ending up in hospital - some not returning home at all. This is what Frank has to say..
What are ‘legal highs’? ‘Legal highs’ that are actually legal contain one or more chemical substances which produce similar effects to illegal drugs (like cocaine, cannabis and ecstasy). These new substances are not yet controlled under the Misuse of Drugs Act 1971 and there is often not enough research about them to know about their potency, adverse effects from human consumption, or when used with other substances or alcohol.
However, more and more ‘legal highs’ are being researched to see what their dangers are and to see whether they should be made illegal. In fact, many substances that have been found in substances sold as ‘legal highs’ have already been made illegal. 'Legal highs' cannot be sold for human consumption so they are often sold as incense, salts or plant food to get round the law. The packaging may describe a list of ingredients but you cannot be sure that this is what the product will contain. Just the fact that a substance is sold as ‘legal’ doesn’t mean that it’s safe or legal. You can’t really be sure of what’s in a ‘legal high’ that you’ve bought, or been given, or what effect it’s likely to have on you or your friends. We know that many ‘legal highs’ are sold under brand names like ‘Clockwork Orange’, ‘Bliss’, ‘Mary Jane’ and have been directly linked to poisoning, emergency hospital admissions including in mental health services and, in some cases, deaths. The main effects of almost all ‘psychoactive’ drugs, including ‘legal highs’, can be described using three main categories: • • •
stimulants ‘downers’ or sedatives psychedelics or hallucinogens.
What are the effects of ‘legal highs’? The main effects of almost all ‘psychoactive’ drugs, including ‘legal highs’, can be described using three main categories: • • •
stimulants (like mephedrone and naphyrone which are now banned) ‘downers’ or sedatives (like synthetic cannabinoids which are now banned) psychedelics or hallucinogens (like NBOMe drugs which are now banned)
Photo credit - Frank
Whilst drugs in each of the categories will have similarities in the kinds of effects they produce, they will have widely different strengths and effects on different people. • Stimulant ‘legal highs’ act like amphetamines (‘speed’), cocaine, or ecstasy, in that they can make you feel energised, physically active, fast-thinking, very chatty and euphoric. • ‘Downer’ or sedative ‘legal highs’ act similarly to cannabis, benzodiazepines (drugs like diazepam or Valium), or GHB/GBL, in that they can make you feel euphoric, relaxed or sleepy. • Psychedelic or hallucinogenic ‘legal highs’ act like LSD, magic mushrooms, ketamine and methoxetamine. They create altered perceptions and can make you hallucinate (seeing and/or hearing things that aren’t there). They can induce feelings of euphoria, warmth, ‘enlightenment’ and being detached from the world around. Some psychedelic drugs create strong dissociative effects, which make you feel like your mind and body are separated.
What are the risks of ‘legal highs’? Just the fact that a substance is sold as ‘legal’ doesn’t mean that it’s safe or legal. You can’t really be sure of what’s in a ‘legal high’ that you’ve bought, or been given, or what effect it’s likely to have on you or your friends. Many of these risks are increased if the ‘legal high’ is combined with alcohol or with another psychoactive drug. There have been cases of death too. The three main categories of drugs do not detail every reported risk of every single ‘legal high’. In fact, for many ‘legal highs’, there has been little or no useful research into the short or long-term risks from human consumption. Drugs including ‘legal highs’ will have widely different strengths and effects on different people. You can become addicted too. •
Stimulant ‘legal highs’ which act like amphetamines (‘speed’, mephedrone, naphyrone), cocaine or ecstasy can make you feel overconfident and disinhibited, induce feelings of anxiety, panic, confusion, paranoia, and even cause psychosis, which can lead you to put your own safety at risk. This type of drugs can put a strain on your heart and nervous system. They may give your immune system a battering so you might get more colds, flu and sore throats. You may feel quite low for a while after you’ve stopped using them.
•
‘Downer’ or sedative ‘legal highs’ similar to cannabis, benzodiazepines (drugs like diazepam or Valium), or GHB/GBL, can reduce inhibitions and concentration, slow down your reactions and make you feel lethargic, forgetful or physically unsteady, placing you at risk of accidents. This type of drugs can also cause unconsciousness, coma and death, particularly when mixed with alcohol and/or with other ‘downer’ drugs. Some people feel very anxious soon after they stop taking ‘downers’, and if a severe withdrawal syndrome develops in heavy drug users, it can be particularly dangerous and may need medical treatment. Psychedelic or hallucinogenic ‘legal highs’ which act like LSD, magic mushrooms, ketamine and methoxetamine can cause confusion, panics and strong hallucinatory reactions (‘bad trips’), and their effects can make you behave erratically and put your own safety at serious risk – including from self-harm. Some psychedelic drugs create strong dissociative effects, which make you feel like your mind and body are separated. Both of which can interference with your judgement, which could put you at risk of acting carelessly or dangerously, and of hurting yourself, particularly in an unsafe environment.
•
Are ‘legal highs’ illegal? Just the fact that someone claims that a substance is “legal” doesn’t mean that it’s safe or legal. Possessing or supplying (includes giving to a friend) a ‘legal high’ that contains a banned drug is an offence. There are many substances that were formally ‘legal highs’ that are now banned drugs in the UK. ‘Legal highs’ often contain more than one chemical, or not the same ingredients in samples of a same brand. So you cannot rely on a brand of ‘legal high’ that you or someone you know have used to be safe or legal because the actual contents can vary greatly. Basically, you can’t really be sure of what’s in a ‘legal high’ that you’ve bought, or been given, or what effect it’s likely to have on you or your friends. Did you know? Like drink-driving, drug-driving including after using ‘legal highs’, is illegal because it puts your own and other people’s safety at risk on the roads – with some ‘legal highs’ you could still be unfit to drive after the day you have used them. You can get a heavy fine, be disqualified from driving or even go to prison for drugdriving. All information taken from Frank’s website - www.talktofrank.com a safe and confidential drugs advisory service.
Thank you so much to Emmy for being this month’s Teen Shoot Spotlight. Book your Fierce and Fresh shoot at Hello@FierceandFresh.co.uk and book it for the special price of £95 (instead of £150). You could be our next Cover Star or Teen Spotlight Star!!! T&Cs apply Hair and make up is an additional £50