Catherine W

Yes, he's a lovely cat isn't he. Followed me home a few times. Really friendly. He doesn't look homeless but he's clearly wanting to come into the warm.

Thanks Callie

I didn't get one of these, is there a description of the furry friend?

Hi,

There is growing interest for a Tuesday evening session, email me if you'd be interested in updates on that front Siousxiesue. I'd love to accommodate.

EPB yes the course is designed for complete beginners.

Warm wishes,

Catherine

This is a YouTube tutorial for a step by step guide

I'm always in search of a banging coffee. As a picky customer who knows a Cotado from a flat white I'm always on the look out for the perfect brew. Old habits die hard so suggestions for places to sample the bean at its best are welcome

Hi,

I'm really pleased to be starting a running group for 'non runners' who want to go from couch to 5km.

Starting next Thursday at 7pm (23rd February) as an 8 week course with Peckham Rye as the base.

Running is a fantastic way to get fit and enjoy being outdoors. 8 weeks is a decent chunk to commit to and see tangiable improvements in cardiovascular fitness, strength and feel confident enough to go out on your own and actually enjoy it!

We will take in the Park Run route which is 5km, starting with run / walk / run intervals and build up the run part, steadily reducing the walk part. Each session with be infomative, with time spent warming up, working on good technique for efficiency and injury prevention and have a thorough stretch at the end.

If you would like to join in it's ?50 for the course, sessions lasting 60 minutes, led by myself, an advanced Personal Trainer, Pilates and Yoga teacher and former 'non runner'.

Contact me on [email protected] to find out more

Hi,

I am seeing whether there are enough people out there in the Peckham Rye area who would like to meet up on a weekly basis and start running. On offer is a back to basics, friendly and supportive group dynamic to get people reaping the rewards of running outdoors.

I used to be a non runner and got myself up to marathon distance in recent years. The hardest thing is to get started, so I have a typical session here to tempt you...

Walk - Run - Walk (covering more distance running each week)

body weight exercises to build strength around the knees, ankles and hips

a thorough stretch to finish.

We will use the same route through the park as Parkrun so that you can familiarise yourself with the terrain and feel confident to take part in one of their free timed 5km friendly races on the Saturday of your choice.

Proposed times are Wednesday mornings before work 6.30/7am start and or Thursday evenings around 7pm start.

If you would like to get involved for an 8 week course of one session per week at ?50 (?6.25) per session, please let me know via [email protected]

(I am an advanced Personal Trainer, Pilates and Yoga Instructor based in East Dulwich)

Warm wishes,

Catherine

(I hope I've written this thread in the correct section of the Forum, a bit of a grey area as I'm just putting out feelers ATM)

It was a welcome breath of fresh air and a really positive experience. Getting offline and meeting likeminded people was the highlight. Unfortunately we missed the speeches so I can't comment. Solidarity for the people of America was a driving factor for the march. But I agree a more specific agenda would have made it easier to understand.

Yes to this thread! A big shout out to my man, well the lovely old boy who works at Denmark Hill Station. He goes the extra mile with his announcements and it extremely polite. Don't make them like that any more

Hi,

I'm copying and pasting from the website linked below.... hopefully there will be lots of marching boots leaving ED this Saturday:

https://www.womensmarchlondon.com

When

SATURDAY 21 JANUARY

12PM

Where

THE US EMBASSY

24 GROSVENOR SQUARE

LONDON W1A 2LQ

Schedule

12PM MARCH ASSEMBLES IN FRONT OF THE US EMBASSY, 24 GROSVENOR SQUARE

2PM - 3.30PM RALLY IN TRAFALGAR SQUARE

UPDATE:

THE MARCH section of the website has now been updated. Please check it in detail for in depth information including march day tips, transport, march start point, a list of speakers and information for those bringing children or those who self identify as disabled.

FAQ

1. Is The Women's March on London an anti-Trump march? Why should I march against the president of another country?

The Women's March on London is not an anti-Trump march per se. Though Donald Trump's election was arguably the catalyst for a grassroots collective of women to come together and formulate the idea of the Women's March, its objective is to protect and stand up for fundamental values that have recently come under attack namely human rights, equality, dignity, safety and health. We are inviting anyone with an interest in preserving and defending those rights, to take part and show their opposition.

2. Why march on January 21st?

We are marching on this date - a global day of action - in solidarity with people in the United States as well as people all over the world whose human rights are being threatened. The loss of human rights is a global issue that requires a global response. If fundamental human rights are being questioned then we believe we must take action and defend them; that's exactly what we are aiming to do with this march.

3. Why call yourselves Women's March on ...?

The march was given its name by those who started this initiative in Washington DC. In solidarity, we adopted the name as the march is spearheaded BY women, but importantly is FOR everyone.

4. Is the march about women's rights?

The Women's March on London is not specifically about women's rights only. However, women's rights are human rights and for that we will gladly take to the street and march.

5. It seems like you are marching for so many different issues, none of which have anything to do with women's rights at all?

We disagree with the idea that racism, homophobia, transphobia, Islamophobia, disability prejudice, poverty, and the environment aren't 'women's issues.' They are intertwined with women's rights because a significant proportion of women are people of colour, trans, lesbian, Muslim, disabled, economically suffering, and living on this earth.

6. Is this march only for women?

No, the march is open to people of any gender.

7. Can children attend the march?

Yes, children of any age are very welcome and we have been working hard to make the march as inviting and family friendly as possible. For detailed, up to date information about bringing younger marchers along, please check THE MARCH section of the website. There you'll find information about children's activities scheduled on the day as well as advice on what to consider when bringing along younger marchers.

8. Can people who self-identify as disabled attend the march?

Yes, people who self-identify as disabled and those who require additional support are very welcome to march with us. Please check the THE MARCH section of the website for in depth details about disabled people's access points, disabled parking, the location of the designated area and all other crucial information. You can also find an information pack here.

9. What are you doing to ensure the march is safe?

We are working closely with the police to ensure the highest level of safety. We also have highly experienced stewards assisting us on the day of the march and 20 first aiders in attendance as well. In addition there will be an experienced team of volunteer legal observers present. Please check the website under THE MARCH for all details around the matter of safety.

10. Where can I find out more information about the march?

The Women's March on London was discussed on BBC's Woman's Hour, written about in The Guardian, The Telegraph, Empowering Women, TeenVogue, BBC Newsbeat, Stylist Magazine, The Evening Standard, The Evening Standard again and again here at The Evening Standard.

11. I cannot attend the Women's March on London? Are there marches anywhere else? Is there another way I can take action?

There are now 6 UK sister marches namely in Barnstable, Belfast, Cardiff, Lancaster, Leeds, Liverpool, Manchester, Shipley, Southampton, St Austell, York and Edinburgh. Please check this page here for a list of all marches happening all over the world.

You can take action by spreading the word, telling us why you support the march using the hastag #whyimarch on social media, buying any of our fundraising merchandise or donating money which will be used towards covering our march costs.

Who will be speaking and performing at the rally?

Sandi Toksvig - MC

Camilla Kerslake - Singer

Stella Creasy - MP Labour

Akeela Ahmed - Founder, She speaks, We hear

Tanya Moodie - Actress and Ambassador, Women's Equality Party

Natasha Walter - Women 4 Refugee Women

Yvette Cooper - MP, Labour

Sajeela Kershi - Comedian

Polly Neate - Chief Executive, Women's Aid

Ava Vidal - Comedian

Caroline Russell - Green Party

Isabel Adomakoh Young - Ambassador, 50:50 Parliament

Lady Phyll - Co-founder, Trustee and Executive, Black Pride UK

Sara Pascoe - Comedian

Sara Olney - LibDem

Diane Holland - Assistant General Secretary, UNITE Union

Eve Best - Actress

Kate Allen - Director, Amnesty UK

Clare Murphy - Director of External Affairs, British Pregnancy Advisory Service

Holler4U - Pop choir

"Women's March on London

The US election proved a catalyst for a grassroots movement of women to assert the positive values that the politics of fear denies. On January 21 2017, the first day of Donald Trump?s Presidency, women-led marches, welcoming all participants, will take place across the world, with the largest expected in Washington D.C.. We, the organisers of the London march, call on people of all genders to march in London as part of an international day of action in solidarity.

We will march, wherever we march, for the protection of our fundamental rights and for the safeguarding of freedoms threatened by recent political events. We unite and stand together for the dignity and equality of all peoples, for the safety and health of our planet and for the strength of our vibrant and diverse communities.

We will come together in the spirit of democracy, honouring the champions of human rights who have gone before us. Please spread the word, so that our numbers are too great to ignore and the message to the world is clear.

Our supporters include:

Amnesty International, Greenpeace, ActionAid UK, Oxfam GB, Women's Equality Party, The Green Party, Pride London, Democrats Abroad UK, Syria Solidarity Campaign, Unite the Union, Black Pride, Solidarity with Refugees, WOW, NUS, British Scientists for the EU, She Speaks We Hear, Women 4 Refugee Women, 50:50 Parliament, Women in Leadership, The Equality Trust, Verve UK, Daughters of Eve, Womankind Worldwide, The English Collective of Prostitutes, ActionForRefugeesInLewisham, Latin American Women's Aid, International Planned Parenthood Federation, Soroptimist International, Women in Prison, Stop The War Coalition, Campaign for Nuclear Disarmament, Left Unity, UK SAYS NO MORE, Inquest, Black Women's Rape Action Project, Women Against Rape, WinVisible, QueerStrike, Women of Colour Global Women's Strike, Women's Aid, Morning Gloryville, Payday Men's Network, International Jewish Anti-Zionist Network UK, London-Irish Abortion Rights Campaign, Network of Eritrean Women, Women in Leadership Publication, Fourth Wave: London Feminist Activists

The politics of fear and division have no place in 2017."

Hi kind people of East Dulwich,

An update on Daniel. He had found temporary accommodation through Saint Mungos. He said it made his day having someone take the time to speak with him, listen, share a joke. He said that spare change does help but human interaction can make his day. Let's keep an eye out for each other

Thanks for the advice and signposting

Hi,

I am trying to help a man I met today who is living on the streets. His circumstances changed dramatically when he lost his wife and two boys in a car crash August 2016. Unfortunately he was unable to pay his rent and was thrown out of his housing association flat 4 weeks after the crash. He is desperate and I would like to know of any charities locally that may be able to help him with bereavement counselling and or somewhere to stay.

Any suggestions are very welcome.

Thanks in advance,

C

Hi,

Firstly I'm ok and no physical harm occurred...

This is a warning to keep your eyes peeled in the Ruskin Park, Denmark Hill area.

I was walking through Ruskin Park yesterday at around 7pm and noticed a man shouting out of the corner of my eye. He appeared to be shouting at no one so I decided to exit the park and walk quickly. Glancing over my shoulder at the traffic lights by Denmark Hill station I saw he was following me and appeared to make eye contact. Partly due to the green man counting down and a sense unease I decided to run across to the other side of the road. I turned round and the man was pacing after me. I asked another man to walk me to the bus stop and kept checking over my shoulder. To cut a long story short I was chased into Denmark Hill station, hid behind a bin for a few minutes whilst the aggressive character was shouting after me and trying to find me.

After a while he walked off towards East Dulwich and I reported it to the police. He continued to be aggravated and shout into the distance.

So please don't make eye contact if you see this man. I'm pretty sure he would have got physical if he caught up with me.

Here is a description:

Around 5'10"

About 35/40 years old

Slim build

Black

Corn braids in hair

Light green sweater

Jeans and trainers

Stay safe and keep your wits about you and call the police if you feel like you are in any danger.

Hopefully the cctv in Denmark Hill station caught him and the police will catch up with him.

Boost metabolism and torch fat with these two highly effective training modalities

PHA ? Peripheral Heart Action

HIIT ? High Intensity Interval Training

Need to know on PHA ? Developed in the 1940?s and popularised in the 1960?s by bodybuilding champions, this form of training works the extremities of the body alternately to avoid lactic acid build up.

For example (10-12 repetitions at a moderate weight not compromising good technique) :

Overhead Press (barbell, dumbbells, kettle bells)

30-45 seconds rest

Squat (body weight, barbell, dumbbells, sandbag, kettle bells)

30-45 seconds rest

Row (TRX, Cables, Dumbbells, Kettle Bells, Barbell)

30-45 seconds rest

Walking Lunge (body weight, barbell, dumbbells, sandbag, kettle bells)

30-45 seconds rest

Push Up (body weight, feet up on bench)

30-45 seconds rest

Deadlift (barbell, cables)

1-2 minute rest and repeat 4-5 times

HIIT The Week Running

Need to know on HIIT ? Popularised in recent years in the fitness industry, this type of workout plays around with work to rest ratio and is perfect for those wanting to lose body fat and increase aerobic capacity in short sharp bursts whilst being ideal for ridiculously busy people. It also leaves you feeling high on life for the rest of the day!

For example (using time as your work to rest ratio, getting moving before you have properly caught your breath from the previous set of ?work?. Write down what you do straight after your workout and keep track of your progress):

Hill Sprint 30 seconds

15 seconds rest

Plank 30 seconds

Jog / Walk down the hill

Repeat 5-10 times

or

Squat Jump / Squat (body weight) 20 seconds

10 seconds rest

High Knees (body weight) 20 seconds

10 seconds rest

Ice Skaters (body weight, TRX) 20 seconds

10 seconds rest

Repeat this circuit 8 times with no rest in between

Always warm up for 10-15 minutes using the whole body and dynamic movements to lubricate the load bearing joints with synovial fluid (the body?s natural WD40), wake up the circulatory system and help prevent injury.

Always cool down and static stretch your muscles once you are able to hold a conversation and your heart rate has come down.

You may want to seek advice from a medical professional before embarking on this type of training as it asks a lot from your heart and body in general.

If you have no questions please reply to this thread or get in touch directly. Thanks for reading.

Written by Catherine Wilkinson, Advanced Personal Trainer at Move Well London, East Dulwich's private Personal Training Studio, Overhill Road, SE22.

http://www.movewelllondon.com

07794583272

[email protected]

https://www.facebook.com/MoveWellLondon/

https://uk.linkedin.com/in/catherinewilkinson1

A podcast to cast more light on this topic http://freakonomics.com/podcast/economics-sleep-part-1-freakonomics-radio-rebroadcast/

Here is what TED has to say http://ed.ted.com/lessons/what-would-happen-if-you-didn-t-sleep-claudia-aguirre

Hi Unclegen,

Noise is something I cannot advise you on apart from blocking it out or moving from the source. It is out of my remit! Sorry you aren't sleeping, it's no fun I know.

Catherine

Hi,

I have been looking into the importance of sleep and wrote a few words on the topic, feel free to get in touch if you have any questions:

Sleep. A subject very close to my heart, quite literally. The quality, quantity and regularity of sleep dictates so much of what goes on inside our bodies including heart health and how we function in our daily lives.

I?d say I had a 6/10 sleep last night. Waking a few times, uneasy dreams but I feel pretty perky this morning. Here are a few health related facts which I find fascinating, shedding light on this enormous subject which is still much debated:

Sleep boosts your immunity

Whilst we are asleep our bodies repair themselves. Think of what we demand of our bodies during waking hours, then this starts to make sense. When asleep our the brain is as active as when we are awake, but voluntary muscles are paralysed.

Sleep is slimming

Sleep affects the hormones Ghrelin (hunger) & Leptin (fullness). After a poor slumber our hormones urge us to the temptations of calorie dense foods such as the croissant or fatty sugary snacks.

Sleep is when we get fitter

When we train we create the stimulus for the physical adaptions of getting fitter, but it is when we sleep that hormones favourable for muscle growth kick in to repair the damage caused by exercise in order to prepare for the next challenge.

Sleep wards off heart disease and diabetes

It appears that getting less than 5 hours sleep a night may promote the onset of type 2 diabetes by affecting the processing of glucose in our bodies. Lack of the snoozy stuff may also increase the risk of the former by increasing resting heart rate, blood pressure and inflammation in the body.

Studies show that we need sleep for memory consolidation

?Giulio Tononi, a noted sleep researcher at the University of Wisconsin, Madison, published an interesting twist on this theory a few years ago: His study showed that the sleeping brain seems to weed out redundant or unnecessary synapses or connections. So the purpose of sleep may be to help us remember what?s important, by letting us forget what?s not.? National Geographic

Here is how to promote a good night with the pillows:

Restrict caffeine intake 8 hours prior to when you wish to sleep

Try to instill a routine in your waking / sleeping patterns

Eat a light meal in the evening which is nutrient dense

Dim the lights an hour before bed, including screens on smart phones, I Pads and blue light emitting screens

Try 5 minute meditations which include breathing techniques to slow down the racing mind

Invest in a blackout curtain

New parents excepted!!

I hope you enjoyed reading this and welcome comments etc.

Catherine Wilkinson

Advanced Personal Trainer

http://www.movewelllondon.com

https://www.facebook.com/MoveWellLondon/

[email protected]

Hi,

I hope this is the right section of the Forum to post my golden rules for sticking at a fitness routine. After 6 years in the fitness industry I have boiled it down to this:

TIME

Work out how much time you can spend each week on your fitness and put appointments in your diary. Add a reminder, make yourself accountable. Make your health your number one priority. This may mean adjusting your body clock and getting up earlier to work out. But it is worth it. In 6 weeks of regular exercise you will feel less stressed, fitter, more focussed mentally and better equipped to make healthy nutritional choices.

?Either you run the day or the day runs you.?~Jim Rohn

GOALS

Set short and long term goals. A weekly goal could be to without fail ensure you complete every session in your diary, or to jog a certain number of miles. A long term goal could be to complete a race such as a free Park Run, or to get fit enough to play a sport you once loved. Each workout has to have a purpose, so write down what you want to achieve in a set amount of weeks and build up gradually. This is something a Personal Trainer can help you with ? it is called periodisation.

DON?T LISTEN TO YOUR MONKEY

It is 5.45am and the alarm has gone off beside your bed. It is cold outside and the last thing you feel like doing is getting up and moving. Don?t listen to the internal dialogue. People who stick at an exercise plan make sure they get up and out. The only workout you regret is the one you don?t do. Think about how good you will feel afterwards.

EAT AND DRINK MINDFULLY

If you believe you eat healthily and cannot understand why you still cannot fit into THAT pair of jeans, address how and where you eat. We can easily snack on energy dense foods and drinks whilst distracted by the bright screen in front of our eyes. My advice is to eat at the dinner table, chew your food slowly, and only eat / drink refined carbohydrates on a day when you will burn them off. And don?t drink your calories.

CHANGE THE RECORD

I can?t argue with that. The human body is a great economist. Ask more of your body with progressions in training volume, intensity, work to rest ratio, distance covered over time. For general health there are guidelines from the NHS. But if you want to guarantee you are exercising at a safe and effective intensity for you, ask an expert.

They key to success in a fitness routine boils down to mindset. You can do it. I did so anyone can.

[email protected]

Hi Sophie,

Michele is a lovely lady. My cousin swears by her.

http://www.michelemyoga.com

Hi,

My friend Christina and I love training together and want you to start the week as we do... RUNNING! This is not an instructor led class (although we are professionals), merely a meet up and go for it session. Expect sprints, plyometrics, laughter and gasping for air!

Everyone is welcome, starts Monday morning, weekly for the foreseeable. Meet at Cafe of the Rye, 6.55am. Trot to the tree lined footpath behind (slight incline).

Great for fat loss, increasing aerobic capacity, strength, mood and starting the week as you mean to go on.

Please note you must take responsibility for yourself. We do not take responsibility for any slips trips or falls. Give way to pedestrians and squirrels etc and bring water.

https://www.facebook.com/groups/977404535689934/

We have a few mats free for tomorrow's classes. Hope to see some of you lovely locals in the morning.

Happy Friday!

Catherine

Hi, Dan Breakwell will be at Move Well London, Overhill Road this Saturday morning teaching:

9.30-10.45am Vinyasa Flow Yoga

11-12.15pm Yin Yoga

Classes are ?12 each. To find out more and book your mat click on the link:

http://www.movewelllondon.com/classes-2/

The space is small (maximum 8 mats) and well heated. All blocks and props provided. Both classes are suitable for beginners. Dan has been on advanced teacher training somewhere exotic, so expect fresh energy from him and for you to leave feeling calm and uplifted!

Hi lovely ED folk,

We have one mat free for tomorrow's 9.30am Vinyasa Flow class (75 mins - ?12)

And four for the Yin Yoga starting at 11am. Yin Yoga is a perfect way to unwind from a hectic week in London! And it is also suitable for beginners.

Any questions ping them over to [email protected]