15 Ways To Get Lean And Eat Clean In 2015

Posted on January 8, 2015 by Frostie

By Mark Wood, Head Training Tutor at British Military Fitness

With the January blues in full swing, most of us need a helping hand when it comes to kick starting our New Year fitness regimes. The festive season of overindulgence is over and here at British Military Fitness (BMF), we have put together 15 top tips to make 2015 your year to get lean and eat clean!

1. Master the basics – Learn to master some of the fundamental exercises. Learning how to complete these exercises with great form and technique will ensure your workout is effective. Spend time learning some of the following exercises: Squat, Lunge, Press up, Sit up, Pull up, Dips.

2. Train with intensity – Our lifestyles can be very demanding so when training, focus on the intensity. Lots of research suggests that High Intensity Training is one of the best ways to train and quickest ways to get results.

3. Use your own body weight – Body weight exercises can be very demanding and challenging but they have great benefits. They are free to do, you can do them anywhere and you can get a whole body workout in a very short time. Start to build up your exercise regime with body weight exercises.

4. Eat breakfast – Breakfast should be one of your most important meals of the day. It is essential to get your metabolism started for the day so you continue to burn calories all day long. Most people tend to either skip or rush breakfast. Yes, you may need to get up a little earlier but it will put you in a much better position to start your day and help you on the way to achieving those goals.

5. Ensure adequate hydration – Hydration is key for anyone looking to exercise. Make sure you are drinking a minimum of 2 litres of water a day. Always turn up to sessions hydrated and make sure you rehydrate with at least 1.5 times the fluid that was lost during your training session.

6. Don’t neglect cardio – Cardio work should be factored in to your sessions. It is one of the greatest ways to get in to shape and is necessary to keep your heart healthy and your body functioning the way it should.

7. Get outside – Exercising in the great outdoors has many benefits. It is much better for you to breathe in fresh air compared to air conditioning, especially if you are stuck in a gym with loads of germs floating around.

8. Carbs are not the devil – Carbohydrates seem to get a bad name. Those who are looking to drop weight tend to avoid any form of carbohydrates. Lowering the amount you consume will help with losing weight but I would not advise cutting them out completely. They are important for energy production, recovery, muscle growth and fat loss. Instead of removing them completely, just ensure that you are consuming carbohydrates that are not full of sugar.

9. Have variety – Variety is a key factor to the success of your training. Your body very quickly recognises and adapts to any exercise or training session that you complete. Therefore in order to progress you must continually make the body guess and challenge it in different ways. Variety in a diet is also key to enjoying what you are eating as well as getting all the essential minerals and vitamins.

10. Train with others – Having a training partner or training in a group has some great benefits. They will help you stay motivated, it becomes a great social environment and you can have some great fun.

11. Train 3-4 times a week – If you are serious about changing your body and getting some results then you need to be training at least 3-4 times a week consistently for a good 3 month period.

12. 90/10 rule – This is a great rule to follow when looking at nutritional strategies. 90% of the time, make sure you are eating for your goals, for your health and are making the right choices. 10% of time you can have more flexibility in your diet and have the treats that we all fancy.

13. Don’t beat yourself up – It is important not to obsess over the occasional slip-up. The most important thing is that you don’t let that one slip-up turn in to a week of slip-ups. Be realistic and make sure you acknowledge how well you are doing and reward yourself every now and then.

14. Avoid low calorie diets – Your body requires a certain amount of calories to function. Without these calories lots of hormonal reactions that are required for you to achieve your goals cannot take place. Avoid any low calorie diets as they are usually just a quick fix, which will be followed by a rebound, and you will find yourself in a worse situation than when you started. An easy way to figure out how many calories you need is by using the following equation.

a. Males: 24 x weight in Kg

b. Females: 22 x weight in Kg

15. Get some rest! If you are training hard, it is important to give the body ample rest and recovery. Some good quality sleep is one of the best ways the body can recover and it is these rest periods when the body becomes stronger and fitter. Be committed but don’t become obsessed. You won’t be able to maintain a very high intensity all the time without the body becoming fatigued.

To help you kick start your fitness, we are offering people the chance to try a BMF session for free at any of our 140 venues across the UK.

Sharon Horgan Interview for Catastrophe

Posted on January 7, 2015 by Catherine Balavage

We love Sharon Horgan at Frost. Funny and endlessly talented, we can’t wait to catch her new show, Catastrophe. Find out more in the interview below.

Explain a bit about Catastrophe. What’s the concept of the series?

It’s an unromantic look at a romance, I think. It’s about a couple who meet on a one night stand, and end up spending this great week together, and that should be it. But she gets pregnant, and he decides to do what he thinks is the right thing and stuck around. And she’s happy for him to lend a hand, as she can’t really be on her own. So they have this speed-life version of a relationship, where everything starts going to shit from the moment they get together. But the way it differs from a normal relationship is that they don’t really know each other, they’re just getting to know each other while all this shit’s happening. Going to have a pregnancy scan and getting bad news is hardcore enough with someone you’ve been with for years. But having to do it with someone who’s almost a stranger to you… And as the series progresses, more and more catastrophic things happen to them. And they’re slowly falling in love while all this shit’s going down.

Where did the idea come from? Why did you want to write this?

I guess because of my situation, and Rob’s situation, and the fact that you kind of want to write about what you know. I knew what sort of material he did with his stand up, he knew the kind if stuff I did, and we just figured this subject matter would suit our styles the best. And we both had a series of shitty things happen to us in our relationships or in our experiences as child rearers, and we felt like it would be nice to bring people a warts-and-all picture of a relationship. Still romantic, still a love story, but a real version of it.

Am I right in thinking that you and Rob met over Twitter?

Yeah, that’s right. I started following him because Graham Linehan had retweeted him a few times, and I found him extremely funny. And totally filthy. And then I noticed he was following me, and then he got in touch on a private message saying he liked what I did. I thought that was sweet, and when I was over in the States we decided to meet up – it’s always interesting,meeting people who kind of do what you do but in a different medium.And then we just kept meeting up, over the years, and eventually found the right thing to collaborate on. But that was kind of scary when we started writing – you never know whether these things are going to be a disaster or not. It can be really hard to write with someone, it’s very intimate and exposing. But the relationship worked immediately, it felt fun and easy.

How did that process work? Presumably you were separated by the Atlantic?

Yeah. For the Pilot, we talked a lot across the Atlantic, and then I was in America working again, and we grabbed what time we could. And then, for the second episode, Rob was over here for a while, and then we went back and forth over Skype. When Channel 4 said they wanted to do the full series, we wrote all the first drafts on Skype. We Skyped each other the whole time. But then we kind of realised that you need to be in a room, reading the script aloud, making changes as we’d go. So we did a lot of rewriting when I was over in LA. But now he’s moved here, he lives here now, which makes it much easier.

Did you find that you each tended to write more for your own characters?

I don’t think it did pan out like that. Maybe a little bit initially. What we did end up doing was rubbing our corners off a bit. If I’d write something that sounded a bit harsh, for either character, he’d give it a bit of California sweetness. And if he wrote something that I thought sounded too warm and American, I’d write a bit of Irish acerbic into it.

Judging from the trailer, your character isn’t going to have the most pleasant pregnancy. Is that partly based on your experiences? What were your pregnancies like?

I would say pretty tricky. But it wasn’t just mine that we based it on. We used mine and Rob’s wife’s experiences, we mixed it all in. Any shit that happened to me we multiplied by two, because we had another pregnancy to steal from as well. But you ask any woman who’s been through it. There won’t be too many rosy stories in there. I got knocked over by my dog and broke my knee. My pelvis parted, so I was on crutches for most of it. My second one, my ribs felt like they were splitting because My baby was so massive. A lot went wrong – the same with Rob’s wife – which is why we were able to throw that all in there. I know there are women out there who loved being pregnant, but that wasn’t my experience.

While you were filming, did you have to wear a bump that grew steadily bigger throughout the series?

Yes. I had three or four bumps over the series. It was good, because it genuinely felt incredibly uncomfortable, especially the really big one. It was really heavy, and it did make me relive it, because my back was fucked at the end of it, and I remember feeling exactly the same at the end of the pregnancy. But it worked – whenever I needed to be grumpy and fed up in character, I generally was.

The show’s got a great cast, including Ashley Jensen and the great Carrie Fisher. That must have felt so exciting, getting them on board.

Yeah, it was. It kind of felt like that for everyone who came on board. Every time we got the person we really wanted, we were pinching ourselves. Everyone in the cast is phenomenal, top of their game. But we did end up feeling “Shit, why weren’t they in it more?” with every supporting character. They’re all actors you want to see more of.

Carrie Fisher’s a legend, isn’t she? We were madly excited when she came down on set. We were all acting like dicks. We were running around like grinning weirdoes. I was going over her lines with her, lying on a bed by her side because she was a bit jet-lagged, and I felt like “Yeah, this is it. I’ve reached the heights now.” And Ashley is just incredibly funny, and great to be around. She’s a lovely,. Funny, warm presence all the time. Mark Bonnar, you can’t take your eyes off him. I can’t wait for people to see it, just for the supporting cast.

In the past, you’ve done a couple of factual programmes for Channel 4. Is that something that you’d like to do more of in the future?

No. I really loved that they asked me to do it, and allowed me to make documentaries on whatever I wanted. I hooked up with my friend, Chloe Thomas, and we went out and talked about the stuff that we were interested in, and our own experience. And at the time, that was motherhood, and mid-life crises, and marriage, so those were the three films we made. But it’s not really something I want to pursue any further than that for now. I said what I had to say. And it’s hard work! It’s tough, because you’ve got no script, and a lot of it is built in the edit, and a lot of it is down to chance. These are real people that you’re dealing with, you have to tread carefully. I had a great experience, and I’m glad I got to do them, but I think I’d rather just watch that sort of thing from now on.

In your body of work, what are you most proud of? And where does Catastrophe sit within that?

I’m still very proud of Pulling. It was the first sitcom I ever made, and it was a situation where someone took a leap of faith, and let us have a go. So we ended up making something that we really liked, and had enormous fun doing, with the people that we wanted to do it with. And Catastrophe, for me, feels very similar. I felt with Pulling that I couldn’t have made it at any other time, and I think with Catastrophe, I couldn’t have made it even three or four years ago. It feels like the perfect thing for this moment, for the stories that I have to tell. It’s the same thing, just being given proper creative scope by Channel 4 to make the show that we wanted to make. I guess we’ll have to wait and see now what people think, but it was an enormous pleasure. I felt as emotional at the end of filming as I did at the end of Pulling, just the feeling that I’d really, really enjoyed it and I was very lucky.

Catastrophe starts on Monday 19th January at 10pm on Channel 4

The Magnum Restaurant Review Edinburgh

Posted on January 7, 2015 by Melissa Volpi

The Magnum restaurant’s dining room glitters like gold. There are rows of fairy lights draped across each street facing window and magnum sized bottles of champagne decorating every shelf.

This is a room full of unexpected surprises – especially after walking through a rather dingy bar to get to it. The restaurant’s atmosphere is quiet and intimate. There is plenty of space between each table, making it the perfect venue for a private candlelit meal.

Our well-spoken waitress sits us at a table for two in one corner of this room. We have a window to our right, which overlooks Albany Street (where this restaurant is located) and a view of the dining room bar to our left.

The dining room bar is very different to the main bar that you have to walk through en-route to this small restaurant… there are no punters propping up the bar here, just the bar staff preparing drinks.

The table settings are relaxed (two sets of cutlery, side plates and paper napkins) and the restaurant and bar menu is urban chic – it’s a folding wooden menu.

There are five starters on the menu and all are under £7.00. There is homemade soup of the day, one game dish, two fish dishes and a vegetarian option. The gazpacho topped with hand picked Scottish crab, avocado cream, pepper brunoise and baby tomato finished with olive oil tempts both my partner and I. But, as crab meat can sometimes be a little overpowering for us, we decide on the carpaccio of spice rubbed duck and the Scottish smoked salmon with warm dill pancakes.

On scanning the wine list, we come across this quote: “Wine is bottled poetry” by Robert Louis Stevenson. I quite agree and order a bottle of the house white for us to try. My rule when dining out is this… if a restaurant has good quality house wine, then you know it is a good restaurant.

Starters

When our waitress places our duck and salmon starters in front of us, my partner and I both look at each other and smile. It is not just the dining room that is full of unexpected surprises at The Magnum, it is the food too. We were both expecting pub style food – something hearty that tastes nice more than looks nice. But, the presentation of both these starters is superb. It’s not fine dining, but it is colourful and creative.

My carpaccio of spice rubbed duck is laid out on the plate like a bicycle wheel. The long, lightly pink fingers of duck stretch outwards like spokes from the Romanesco floret, fennel and baby leaf centre and the small circular drops of burnt orange syrup between each piece of duck resemble the nuts and bolts.

I cut a mouthful of duck and dip it into the syrup. It is exceptionally thin, just as carpaccio should be, and has a delicate texture. It melts in my mouth, leaving a pleasant sweet and sour aftertaste.

My partner’s salmon looks festive, reminding me of a Christmas cracker. A rectangle shaped handful of lambs leaf is secured between two half moon shaped smoked salmon and dill pancakes. A mound of parsnip crisps on either side of the salmon remind me of the ends of a cracker, making me want to pull them.

My partner dips a piece of salmon into the accompanying horseradish cream and nods his head in appreciation.

Maincourse

Again, the maincourse menu offers five possibilities, ranging from £14.50 to £22.50.

We both stick to the same theme for our maincourses. My partner carries on the fish theme and orders the pan-fried sea trout with a chorizo, podded pea and saffron potato fricassee and a warm caper and tarragon dressing. And I carry on the game theme by ordering the seared venison haunch with soured cabbage, Montbeliard sausage, green beans, baked beetroot and rosemary jus.

Seared Venison Haunch

It’s hard to find good restaurants that offer seasonal game on the menu in Edinburgh. But, The Magnum is one of them.

I smell the seared venison haunch before I see it – there is an earthiness and a Scottishness about the smell that is truly unique. And the taste is equally as memorable. It feels like a heady mix of heather and moor has exploded in your mouth. We are what we eat, as the saying goes, and our red deer feast on the very best that the Scottish Highlands have to offer…

The presentation of this dish is spot on too. Three seared cuts of haunch rest on a bed of cabbage and green beans, and two thick chunks of sausage are marinating in the beetroot and rosemary jus that encircles this dish.

My partner’s sea trout rests on top of the chorizo, pea and potato fricassee mix. It looks colourful and is just as rustic as my venison dish. The portions are substantial here, but my partner’s plate is empty within minutes – which is always a good sign.

We feel contentedly full, but order desserts’ anyway after reading that Cranachan cheesecake is on the menu. Cranachan is a traditional Scottish dessert containing oats, cream, whisky and raspberries. It’s normally served as a trifle, so it will be interesting to try it cheesecake style.

Dessert

The Cranachan cheesecake with red berry coulis and raspberry compote and the chocolate and macadamia nut pudding with chocolate sauce and white chocolate and rosemary ice cream look stunning on the plate. Both portions are small and simple. The Chef has let each dessert take centre stage and has only added as much condiment as is necessary, which makes a nice change. You feel that you are eating little works of art, rather than tucking into a diabetics nightmare.

The Cranachan cheesecake tastes like traditional Cranachan, but the addition of the shortbread base and the thick raspberry compote topping transform it into a modern master. The Chef has also used a few pieces of dried Scottish heather as decoration on the plate, which is not just noteworthy but poignant.

The chocolate and macadamia nut pudding with chocolate sauce is as decadent as it sounds. But the white chocolate and rosemary ice cream ice cream cancel out the American heritage of this dessert and give it a refined look and taste.

Our thoughts

The Magnum restaurant in Edinburgh is not a posh eatery. It is a relaxing and informal hidden gem that I am loath to publicize – only because I want it to retain its quiet, intimate charm.

The Chef uses local and seasonal produce and is not afraid to cook traditional Scottish dishes. He has cooked us a meal that is proud of its roots. One that uses the best of our resources. And one that fills us with comfort after a long day battling the cold.

The Magnum restaurant is one of only two game restaurants in Edinburgh that I would recommend. It is a restaurant for everyone. A place where you can breathe and sit back and not worry about what you’re wearing or how you look. It’s a place to go for good food. But then, I knew that at the beginning of our meal after sampling the house wine. My one restaurant rule has never failed me yet: if a restaurant has good quality house wine, then you know it is a good restaurant.

Contact details:

For reservations call: 0131 557 4366

The Magnum Bar and Restaurant is open 7 days.

Sunday to Thursday from 12 pm to 12 am

Friday to Saturday at 12 pm to 1 am

Website: http://www.themagnum.webeden.co.uk/

A Guide To Umbrella Etiquette

Posted on January 6, 2015 by Catherine Balavage

The worst thing about bad weather isn’t the rain: it is the fact that people don’t need to take a spacial awareness test before buying an umbrella. Yes, you are dry but everyone else is maimed or injured. These little contraptions tend to bring out the selfishness of people and give scars to the rest of us. So with that in mind, here is the Frost guide to umbrella etiquette.

When not using the umbrella, shake it dry but make sure no one is near you first. They won’t be amused and quite rightly so. Also make sure you carry it horizontally when not in use. This will stop you stabbing people or hitting them in the side.

On public transport, the best thing to do with your umbrella is to hold it in your hands or put it between your feet. This will stop you forgetting it and also make sure you don’t get anyone else, or a seat, wet.

Use it when it is raining, but not for a light drizzle unless you are walking in a quiet area. It is not worth poking someones eye out in a busy area if it is merely drizzling. Watch out for big umbrellas too. If they cover more than one person, fine but they are unnecessary for only one person and not recommended in busy areas.

Always be extra cautious when walking around corners. Especially blind ones.

When you are using an umbrella always stop walking and move to the side if you need to use your phone. You need to pay attention when using an umbrella, and a phone for that matter. You don’t want a Darwin award for dying whilst texting.

To pass someone else with an umbrella the best way is to lift your umbrella above or below the other persons umbrella. This is also good on a busy street when space is an issue. The taller person should lift but do so if they don’t. Another option is to tilt. If you tilt away from each other you will remain dry and the umbrellas will not knock into each other. Win win. Don’t over tilt, you might hit someone on the other side of you in the face. As I said: it is all about spacial awareness.

What would you add to our guide to umbrella etiquette? Please comment below.

Sienna Miller: ‘Having a Baby Saved My Career’

Posted on January 6, 2015 by Catherine Balavage

While some people say having a child ruins your career Sienna Miller has told the Observer magazine that having a child improved hers. A combination of showing up for meetings with executives underprepared and an affair with married actor Balthazar Getty in 2008, which was reported in the tabloids in excruciating detail, all affected her career. “Quite chaotic,” is how Miller sums up her 20s.

Studio decision-makers read papers and care about how actors come across to the public. The article says: ‘The thinking among certain casting agents, Miller once said, is that “People don’t want to see films with people they don’t approve of in them.” She took a break from screen work, performing in plays in London and New York.”

She was the heroine of hackgate and then hooked up with actor Tom Sturridge. In 2012 the couple had a daughter, Marlowe.

“And I think having a baby really changed everything, if I’m honest, I think that’s where it began.” Miller says. “The stakes are higher. You have someone that you want to be proud of you eventually.” And on the other hand she says: “You’re aware of your own mortality. For me, as soon as I had a baby I had a vision of my life – and what was left of it.”

Miller also says that executives and casting directors think differently of her now “I’m sure that factors. People who read the negative things [about me], the people who need persuading, are probably ignorant enough to assume, ‘Well she’s got a kid so she’s serious now.’ Which, of course, isn’t the case. I’m still whoever I was. Maybe more mature, but the same. So amongst that ignorant, ridiculous area of my industry, I’m sure opinions of me have changed because I’m a mother now.”

What do you think? Do you agree with Sienna Miller?

If you are an actor then check out my book How To Be a Successful Actor: Becoming an Actorpreneur. It is available in print and in all eBook formats on both Smashwords and Amazon.

Interview With Game of Thrones Star Maisie Williams

Posted on January 5, 2015 by Frostie

Most of us know Maisie Williams from her excellent turn as Arya Stark in Game of Thrones but she is also in excellent new Channel 4 show Cyberbully. Here she is interviewed about her new role.

At 17, Maisie Williams has probably achieved more, seen more than most of us will in a lifetime, yet the star of Game of Thrones remains a remarkably modest, unaffected, eloquent young woman. Here, she discusses her new project, Cyberbully, a remarkable one-off drama for Channel 4 about the dangers lurking on the internet.

Cyber Bully airs on Thursday 15 January at 9pm on Channel 4.

Your new project is Cyberbully. You play Casey. What’s her story?
Casey begins as a young teenager who’s struggling to express herself, and the only way she feels safe is to do that anonymously through the internet. She finds that, using a fake name, she can post honestly about things that annoy her, things that make her laugh, things that make her happy and sad. That’s the way she gets teen angst out of her system, I guess. When we meet her, she’s battling with sharing her best friend with her best friend’s boyfriend, which is a common issue for a lot of teenagers. We see that first-hand in the first few minutes. As the story picks up, she realises that, through hacking and whatever, people can take anything that you’ve written, anything you’ve recorded, pictures you’ve taken, anything like that, and they can turn it into something you never meant it to be. Really, anyone with the power of their computer taken away from them and used against them, even the nicest and most genuine of people can be portrayed as something they’re not, which is something extremely current at the moment. It’s something we’ve seen a lot of, with phone hacking, computer hacking, iCloud hacking, in the news recently. That’s something that really attracted me to the project.

Explain a little more about that. Why were you attracted to this role?
I feel like Cyberbully is a really honest representation of interactions between teens and their parents, and each other. A lot of the time things aren’t always at they seem. Teens get it hard for being grumpy and being rude, and this shows the other side to that, and actually what could be going on behind closed doors, I guess. In a pretty extreme way. She battles with anxiety, and that comes into its own story arc during the hour. We never leave her, we never cut away to anything else, we only see her in her bedroom, and other characters are only referred to through shadows or video clips or pictures and Skype calls. Apart from that it’s just her, in a room – that’s something that’s very different to other things I’ve done.

The fact that it’s really just you, on your own, on screen for the whole time – has that made it quite an intense experience filming it?
Yeah, of course. It’s been one of the most intense two weeks of my life. I’ve thoroughly enjoyed it, but it’s come with its difficulties. For the first week I was quite ill, so that didn’t help at all. But it’s been really exciting, and I’m so glad to have done it. As a young actor, you’re constantly looking for things that are going to push you out of you comfort zone, and show different emotions. With this, I feel like it’s got everything all in one. Such a range of emotions. That’s something you really look for. There’s not very many good, honest teenage roles written, without them being just a platform for the lead character. Teenagers are written pretty poorly, and this was such a good representation of a normal teen, who doesn’t have some extreme family issue or mental issue, or is a drug dealer or something. She’s just a normal girl who gets her life completely changed.

Have you been acting against a blank screen, or have you been interacting with stuff that’s happening on the screen?
We’ve got a full package, which, when you load looks like your home screen and your Facebook page and whatever, but isn’t. That’s really been helpful, actually being able to type, and being able to send messages and minimise browsers and all sorts, all within this one package. It’s been really, really great, and was something that, for our director Ben, was really a must. To really be reacting to a computer screen that’s actually using these words and photos.

Have you even met the other people who have acted in this [appearing on skype calls and in videos etc]?
We had a big rehearsal about a week before we started shooting, which was very beneficial, and we did a big run-through of the whole four acts. That was great, to meet everyone, but apart from that, during shooting I haven’t seen anyone. It’s been intense for that reason, but also necessary.

The story is pretty frightening, in terms of how much a person can hack into and destroy someone’s life. Is everything that happens genuinely possible?
Yeah, of course. There is no one story that Cyberbully is based upon, but everything included is very much possible, or has happened to various different people.

Has it made you think about internet security and what you do online?
Yeah, definitely. From the age of 12 I’ve been on the internet, on Twitter and Facebook and things like that, and I’ve had a very different experience of it from most teens of my age. But I can very much see the difficulties it presents, and the difficulties it has caused some of my friends and things like that. I think people always assume that it’s going to happen to someone else. It may not all play out the way it does in Cyberbully, but just because someone isn’t there hacking you and talking to you and manipulating your screen doesn’t mean they’re not there looking at you. In America, for example, everyone always puts a sticker over their webcam, little things like that, which really makes you stop and think. It’s something we’re all very new to. In the grand scheme of things the internet is still so young, and we know nothing about it. So it’s something we need to all think about. You think something’s safe just because it has a password on it, but that’s not always the case.

You mention being on Facebook and Twitter and stuff. With your profile, does that mean you’ve experienced negativity and trolling?
Yeah, of course. Trolling is the biggest thing that anyone faces, and it’s easy to dismiss, but it does hurt. As much as we like to say we don’t care, of course we do. People laugh at me when I try to stop people from behaving like that. Just in my followers, not on the internet in general. But I don’t want that. I don’t want Twitter to be that sort of place. People laugh at that, saying “If you’re trying to teach manners on the internet, you’ve got another thing [sic] coming.”

69 per cent of young people say they’ve experienced some form of Cyberbullying. That’s an extraordinary statistic, isn’t it?
Yeah, it is. Everyone I know is on Facebook, and if they’re not it’s because they’ve had a negative experience with it. That’s just awful. People turn a blind eye to stuff like that until someone’s gets really fucked up and goes too far.

One of the things that struck me about the script is that Casey has inadvertently done a bit of cyberbullying herself. Is that part of the problem, that people just don’t really realise the damage they may be doing to others?
Exactly! You don’t even realise that what you’re saying really does hurt people. And it kind of spirals out of control. “Oh, she’s saying it, so I can say it too.” That’s what was so interesting about it. It’s not all that straightforward. There’s not just an honest victim and an honest predator. We all say things that we regret, and especially on the internet. That was an eye-opener for me. You need to ask yourself “Would I ever say that to somebody in person? Would I be happy for my mum to see that I’d just written that?” Just because you’re hiding behind a fake name doesn’t mean you’re not talking to real people.

Your first ever professional acting role was as Arya Stark in Game of Thrones, a lead in one if the biggest dramas ever on TV. How has your life changed in the last few years?
Completely! But it’s like I’ve never known anything else, really. I was a child, and then I started doing Game of Thrones, and now all of a sudden I’m growing up, I’m nearly 18 and I’m nearly officially an adult. It’s been a brilliant experience for me, I couldn’t really have asked for a better opportunity. So many kids of my age are struggling to know what they want to do for the rest of their lives, or what subjects they’re going to take, or what they’re going to do at Uni. I’ve been so lucky to have been given the opportunity to do something I love for the rest of my life.

Do you get recognised a lot? What’s that experience like?
I get recognised a lot, and it’s usually very lovely. People are always really nice, and it’s the price that you pay for doing this job. It’s still awfully strange. People forget that they don’t know you. Sometimes people get a bit – particularly when its parties or festivals and people are a bit drunk – it gets very intense, and people forget that you’re actually a person, and they’re not allowed to just grab you and pull you by your arm and grab your t-shirt. They’re never trying to be nasty, but sometimes that’s really overwhelming. Sometimes that’s not okay. But usually it’s a very, very positive experience. I’ve got more used to it.

How have you kept up with studies? Are you going to continue with studying, or carry on with acting full time?
We tried to juggle school and film, but it was very difficult. My school weren’t very supportive of it all. So we decided to drop that and do home tutoring, which went well for a few years. It came round to my GCSEs and I landed a role in an Irish movie called Gold, and I ended up not doing the exams and doing the film instead. So to this day I haven’t got any GCSEs, because I haven’t stopped, and that was a conscious decision. We decided that I was going to do acting, and school will come later. I’m still very happy with that decision. At the moment it’s going so well, I’m getting to do so many fantastic roles, I’d rather just stay doing this. That doesn’t mean in the future I’m not going to go back. I’d love to be treated normally as other kids, and not have horrible things written about me because I didn’t do this exam or haven’t got that qualification. But at the moment it’s the decision that we made, and it feels like the right one.

What one message would you want young viewers to take away from the drama?
Some people on the internet are never going to be satisfied with any reasoning. The answer is just to close your computer and walk away, because it doesn’t matter. Don’t try reasoning with the trolls or the bullies, don’t engage with them, just walk away. You can’t win, so just walk away, and find people who really care about you.

Beauty Resolutions To Stick With

Posted on January 5, 2015 by Catherine Balavage

The New Year always brings out the best of intentions for everyone whether or not these last is another thing, unlike those pesky Christmas pounds. Some resolutions are worth keeping however and these beauty resolutions will pay off in years to come.

Throw Out Your Old Makeup

Old makeup is a breeding ground for bacteria. See that little pot icon with a number and an ‘m’ inside on the back of your products? That is the expiry date in months from when they are opened. It will help if you keep a note of when the product was opened as it is easy to forget. Mascara should be replaced every six months and anything over a year old should probably be thrown out. Make sure you wash your makeup brushes too. Wash in warm, soapy water and then leave them to air dry. You can clean them with some mild shampoo or washing up liquid.

Give Your Hair a Break From Heat Damage

Blow drys and hair straighteners can cause significant damage to hair. Hair can end up drier than the Sahara and could even break off. The best way to prevent further damage is to stop using hair dryers and straighteners. Cutting down your use if you can’t quit will help but also use a heat protection spray and a weekly hair mask.

Have a Weekly Facial

You don’t need to go to a professional for a facial. You can do one at home yourself. Double cleanse your face, use a good scrub and then apply a face mask. Regular exfoliation helps skin renew itself as we age and a good face mask will give skin a good amount of moisture.

Do it weekly and your skin will thank you. A facial massage is under-rated and really makes a difference to your skin. It leaves you looking fresher and more toned. Use a face oil and gently massage your skin in circular movements. Work upwards and tap your eye socket starting from the outside.

Stop Sleeping in Your Makeup

This is a huge beauty no-no and not just for your pillow; your skin repairs itself at night but your skin needs to be able to breathe for this to happen. If it is covered in makeup your pores will be suffocated. Free radicals and dead skin cells also build up on the skin if you don’t wash your face. Wash your face as soon as you get in or keep some cleansing wipes handy. Keep the cleansing wipes to a minimum however as they are not as good as washing your face properly.

Always Wear Sunblock

Beauty decisions you make now will affect your looks for the rest of your life. Putting in effort now means looking good ten years down the line. The most important one you can make is to use an SPF everyday. Use a broad-spectrum sunscreen which protects from UVA rays, which are ageing, and UVB rays, which burn. It is not just vanity. This will also protect you from skin cancer, something that should be taken more seriously than it is. Wear at least an SPF 15 everyday. You can buy good moisturisers which have an SPF in but wearing a foundation with one in is not enough, you won’t wear enough to get the benefit nor will it cover all of the needed areas. A foundation with an SPF is still a good idea, just make sure you also use a moisturiser or separate sunscreen.

What is your beauty resolution?

A House in Italy by Amanda Brake, Frost’s Le Marche Correspondent

Posted on January 5, 2015 by Margaret Graham

At the stroke of midnight, an explosion of fireworks cascaded over the medieval village of Force, in Le March on the east coast of Italy, marking the end of one year and the start of the next. My family and I remained in our house, relaxing and drinking our local wine while we watched the display.

It was the best way for us to enjoy the celebrations this year, because, after a Christmas with lots of friends and relatives, the children were whacked. They loved the skating on the rink put on this year in the town square particularly, so the local bars and restaurants will have to wait for next year, before we join them for their fabulous New Year celebrations.

So what brought me to Italy in the first place?

I suppose it was the same as so many other people: the stunning countryside, the wine, the food, the lyrical language, and of course the Mediterranean warmth. Italy is full of history and culture and this is what intrigued me when I first visited the country at the age of eighteen. I was introduced to the Le Marche area, by friends. It was the up and coming place to buy, ‘the new Tuscany it was labeled, but a lot cheaper

On my first morning in the area, I threw open the slatted shutters of my rental accommodation and the view was more than breathtaking: the mauve coloured mountains stood out like giants in front of me stretching out from the valley. Even to this day, though I live here, and could become careless of its charms, this stunning area never ceases to impress, especially with the changing seasons and weather.

Today, in early new year, we have the magical deep snow of winter contrasting with the deep blue skies, or the tumble of snow clouds, before moving onto the rich greens of the rolling hillsides, in the hazy heat of the summer.

I won’t say the twelve years here have not been challenging with Le Marche’s old antiquated ways, which often make us feel that we are living in a world that is closer to the UK fifty or sixty years ago. But of course, that is part of the reason for be being here in the first place.

Things are so different. If a house starts to crumble, a house that has been in the same family for generations, the family just build another next to it.

‘Piano, Piano’ is the common expression meaning ‘slowly, slowly’ everything in good time, which gives you time ‘to smell the roses’. You have to learn a completely different pace, and to remain laid back when the work that needs to be done for you, takes forever.

Here, in Le Marche, they inhabitants grow their own food, and breed their own animals. The small hamlets and villages are full of culture, their individual history not to mention a long line of local families. Each area has its own dialect, which makes learning the language challenging.

Those native to Le Marche are slow to embrace you but if you, in turn, embrace the local environment and activities, you one become part of their community more quickly than you would have thought possible.

So, come, if you are thinking of a new life at the start of 2015. Just remember that you are not living in an ex-pat community. You will need to live as the Le Marche people do. Live, drive (an experience) work and local schooling can all help one to settle

I still struggle to adapt sometimes, but trust me, letting the old ways go and doing things the Italian way instead opens up your life more than you could ever hope.

So, what do we do, here, to earn a living? My boys have taken up most of my time up while my partner has found some building work, some house maintenance, or gardening. Whatever is about reallya little house maintains, gardening whatever is about really. As time has passed and the house has become more together, we have decided to start adventure holidays.

The area is packed with activities: mountain bike tracks, 4×4 off-roading, climbing, horse riding, rafting, beaches. This coming year we are hoping to provide accommodation above and beyond our existing self-catering apartment for back-packers, as the hiking potential in this area is limitless, in addition to our self-catering apartment.

You can see that our life here is a work in progress, but it is such a good life, though a hard working one. Like I always say to our two boys nothing is easy without a little effort.

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