fierce and fresh issue 1

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The teenage magazine for teenagers in and around Hertfordshire, including what's on in London.

TRANSCRIPT

Page 1: Fierce and Fresh Issue 1

httpsinstagramcomfierceandfreshmag

httpswwwfacebookcomFierceandFresh1

Coming up in this issue

Fierce and Fresh - Itrsquos just the beginning

So what is Fierce and Fresh all about What makes it different and why should I read it

Fierce Future

Finance A review of Osper the debit card for 8-18 year oldsHow to Get into Central St Martins London by Anna Gigante first year student at CSMHow to Kill it at an interview by Gill Painter William Young 1876Whatrsquos next13 13 13 Moving on to your new schoolTeenagers of the future Spotlight on Callum Ilott 16 year old Red Bull racing driver

Fierce and Fabulous

Skin issues Being confident in your skin by Michael BrennanOn tend hair1313 13 The low down on whatrsquos hot for boys by Headcase BarbersBeauty talk Choosing the right foundation by Michael Brennan

Fierce (non) Fiction

Spotlight on Toula Mavridou-Messer showcases her latest novelCompetition time Enter our short story competition

Fierce Feelings

Teen talk The Perfect Metaphor for consentCharity spotlight on Herts Young Homeless

Fierce Fun

What on Local cool activities London day out Shaun in the CitySpotlight on The Swan Youth Centre Berkhamsted by Clare MuirYour Gap year Planning your Gap year - travel with STA Travel

Fierce Food

The perfect meal Cooking on a budget with Bramley KitchenSpotlight on The Asda Student Shopping Card

Fierce and Fearless

Stress Beating exam stress by Beth ParmarLegal Highs13 13 13 So whatrsquos the score

Fierce ContributorsWhorsquos written what

Jet - wwwFierceandFreshcoukThe brains behind Fierce and Fresh Jet is a teen and beauty photographer based in Hertfordshire and has also written for many blogs Jetrsquos photography style has been described as fresh and clean whilst drawing out the lsquorealrsquo teenager Email HelloFierceandFreshcouk for more information on Jetrsquos teen shoots

Anna Gigante - wwwfacebookcomannagigantefashionAnna is a first year student on a BA (Hons) Fashion Design with Knitwear course at CSM Follow Annarsquos journey on her course on the above Facebook page

Gill Painter William Young 1876 - httpwwwwilliamyoung1876comGill 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 bloggerMichael 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 - httpwwwheadcase-barberscomHeadcase 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 menrsquos hair styling and also their great FampF 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 lsquohomersquo 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 - wwwswanyouthcentrecoukClare 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 - wwwBramleyKitchencouk 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 - wwwBethParmarcouk Beth knows all about stress Exam stress school stress life stress Shersquos 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 lsquogo torsquo lady if you are feeling you need a bit of a helping hand with life in general

This monthrsquos teen shoot spotlight is Emmy from Berkhamsted Hair and make up by Emma httpwwwmakeupbyemma-jocouk

All photography by Fierce and Fresh Photography unless otherwise stated

So Fierce and Fresh What is it Why should I be interested Why should I care

Fierce and Fresh is for you It wonrsquot patronise you It wonrsquot 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 wonrsquot 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 donrsquot

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 havenrsquot 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

HelloFierceandFreshcouk

httpsinstagramcomfierceandfreshmag

wwwfacebookcomFierceandFresh1

Fierce and Fresh is real Itrsquos about real life Real issues Real questions Fierce and Fresh doesnrsquot sugarcoat life It says it how it is

FierceandFresh

Fierce and FreshItrsquos just the beginning

OK so Osper may be more for your parents to read than you however itrsquos 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 Wersquove all been there - you really really REALLY want those new shoes but you just havenrsquot got the money for them Yoursquove already had your allowance - but wherersquos 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 whatrsquos the big deal Well this might help

Osperrsquos website says that lsquo[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 wantrsquo

Fierce Future - FinanceHow to get the most out of your moneyFeaturing Osper - httpsospercom

Osper have a pretty fair Fair Use Policy too which is set in place so it can stay affordable for everyone

lsquoFair Use calculated on a monthly basis is defined as follows

13 Withdrawals Up to 6 ATM withdrawals per month per Osper Card (pound025 fee for each additional withdrawal)13 Balance Checks at ATM Machines Up to 3 balance checks per ATM machine per month per Osper Card (pound025 fee for each additional ATM balance check)13 13 Remember you have unlimited balance checks per month via your Osper App13 Loading Money Up to 6 loads from parents guardians per month per Osper Card (pound025 fee for each additional load)rsquo

To see a list of other charges (which wonrsquot affect the day to day operation of your account) check out their Pricing Table - httpsospercomtermsosper-schedule-of-feespdf

For more information on Osper check out their website (all the information has been taken from there) httpsospercom

This it not a paid for review but totally independent opinionsAll information has been taken from Osperrsquos website

lsquoYou 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 itrsquos free for the first year and then only pound10 a year after thatrsquo

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 mysteryhellip

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 wasnrsquot enough and I needed to follow my dreams of pursuing a career in the fashion industry

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

Fierce Future - How toGet into Central St Martins LondonBy Anna Gigante first yearBA (Hons) Fashion Design with Knitwear at CSM

All photo credits Anna Gigante

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 wouldnrsquot 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 peoplersquos work would be discussed since all the others were not worth spending time onhellip Only five students had the honour to hear feedback about their project everyone else was ldquounworthyrdquo 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 BArsquos courses and we were all very grateful for being given the opportunity

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 donrsquot have it However if I can give you one piece of advice I would say dont give up because out of all of the skills you have devotion is the most appreciated one

Keep up to date with Annarsquos coursework time at CSM and her Fashion Folio work on her Facebook page - httpswwwfacebookcomannagigantefashion

So you are young intelligent brilliant and looking for a lsquoproperrsquo job Itrsquos 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 wordshellipyou create that picture with your clothes Here we can help you look the part even if you havenrsquot the budget for Ted Baker or Paul Smithhellipof 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 doesnrsquot 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 differencehellip

Fierce FutureHow to kill it at the interviewBy Gill Painter William Young 1876 - httpwwwwilliamyoung1876com

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 36hellip Donrsquot upsize on your jackethellip 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 doesnt fit right in the shoulders it will never look right and you will always look like you are wearing a cheap suithellipeven if you have spent a tonne Think about the width of the sleeves Ideally look for a slim fit itrsquos more contemporary more lsquonowrsquo 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 Its like the frame on a painting If the sleeves are too long you run the risk of looking like you are wearing someone elsersquos suit Trousers are often less of a problem Ideally they should just clip the tops of your shoes not bunch up over them

FinallyhellipMake sure your shoes are polished your shirt ironed and research questions prepared You are ready you look great you feel great hellipGood luck

What you say

Finlay age 12 RedbournWhen I got the email I was relieved I got my first choice lsquoBring it onrsquo 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 AlbansI 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 wouldnt 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 freeer You get lots more freedom and there are tons of great kids there

Kieran age 11 HertfordshireI am looking forward to my next school and Irsquom looking forward to meeting new people and making new friends Irsquom also looking forward to having more independence with getting to and from school on my own

The email has arrived Itrsquos 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 canrsquot come quick enough whereas for others it is a terrifying step in life you just arenrsquot 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 peoplersquos 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

Fierce FutureYou know where you are going next - now whatBy Jet

Fierce FutureTeenagers of the future - ones to watchSpotlight on - Callum Ilott 16 years old Little HadhamInterview taken from here - httpwwwautosportcomnewsreportphpid117662

16-year-old Callum Ilott from Little Hadham has jut had his dream come true after joining Formula 1 giants Red Bulls 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

lsquoBritish 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

Photo credit not given

Photo credit GEPA picturesBruce Jenkins

The 16-year-old from Hertfordshire won last years 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 didnt 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 20 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 improvingrsquo

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 - httpwwwautosportcomnewsreportphpid117662

Worried about spots New to skin care Bewildered by the millions of products in the shops Read onhellip

So many of you will be at that stage were you are blossoming finding yourself or lost between identities lsquoIrsquom not a kid anymore but Irsquom not a supermodel eitherhellipyetrsquo This is the same for both sexes so donrsquot think itrsquos just a girl thing

People are sucked in by products that promise perfect skin a clear complexion or simply a glow The truth is itrsquos not about how much you spend or what you hide your skin behind Itrsquos about preparation a healthy routine and being a good eater

Skin is a living organ and itrsquos always on display ndash be good to it

When yoursquore in your teens your hormones are very active your body is changing and this affects everything Especially your skin Your skin generally knows what itrsquos doing but it also needs a helping hand from time to time

A simple guide to healthy skin is just thishellipCleanse Moisturise and Eat

1 Cleanse Keep your skin clean Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam pound500 from Body Shop or even Dove Soap pound130

Fierce and FabulousBeing confident in your skinBy Michael Brennan

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 yoursquore 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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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lt((10-$$80 21 )(9)2+ 1(208(( 12=

7+0$)7=)96+20()0720))8

)261((2+(0620

N66212$amp$67)+739$))

0+16278-()(2=200N

0+620$ 7=7)8 + $ =6

7$699$20$0167201+$6-$

)200

ON)+4)8G02$W38)-)+640($0)0

ON)F-0)+4)GK)-6$)20-366)6

V60016+1267)2

V600996$)=$20996$

O---UGH2)23amp2))36-$amp2)76

7-(028V600amp0200$6-9)23

amp2)6=-(02

lt996)(8V600$(0 0amp)=6 2)

amp0))W3$)-3)4$0

ON)7-0))62+1)(23)80-6(RG)-3)

gt-0

$amp()+-0)12$34110526057589amp90ltlt0)=0gtamp9lt00gt$$

XP6$768-+$amp($)1260)02I+9)6016)($16FREE6Yhttpwwwsmashwordscombooksview470158

L6-+9-6+0)1-(((3)167lt756Z2$(6Y

httpamznto1I1vzB2

Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 2: Fierce and Fresh Issue 1

Coming up in this issue

Fierce and Fresh - Itrsquos just the beginning

So what is Fierce and Fresh all about What makes it different and why should I read it

Fierce Future

Finance A review of Osper the debit card for 8-18 year oldsHow to Get into Central St Martins London by Anna Gigante first year student at CSMHow to Kill it at an interview by Gill Painter William Young 1876Whatrsquos next13 13 13 Moving on to your new schoolTeenagers of the future Spotlight on Callum Ilott 16 year old Red Bull racing driver

Fierce and Fabulous

Skin issues Being confident in your skin by Michael BrennanOn tend hair1313 13 The low down on whatrsquos hot for boys by Headcase BarbersBeauty talk Choosing the right foundation by Michael Brennan

Fierce (non) Fiction

Spotlight on Toula Mavridou-Messer showcases her latest novelCompetition time Enter our short story competition

Fierce Feelings

Teen talk The Perfect Metaphor for consentCharity spotlight on Herts Young Homeless

Fierce Fun

What on Local cool activities London day out Shaun in the CitySpotlight on The Swan Youth Centre Berkhamsted by Clare MuirYour Gap year Planning your Gap year - travel with STA Travel

Fierce Food

The perfect meal Cooking on a budget with Bramley KitchenSpotlight on The Asda Student Shopping Card

Fierce and Fearless

Stress Beating exam stress by Beth ParmarLegal Highs13 13 13 So whatrsquos the score

Fierce ContributorsWhorsquos written what

Jet - wwwFierceandFreshcoukThe brains behind Fierce and Fresh Jet is a teen and beauty photographer based in Hertfordshire and has also written for many blogs Jetrsquos photography style has been described as fresh and clean whilst drawing out the lsquorealrsquo teenager Email HelloFierceandFreshcouk for more information on Jetrsquos teen shoots

Anna Gigante - wwwfacebookcomannagigantefashionAnna is a first year student on a BA (Hons) Fashion Design with Knitwear course at CSM Follow Annarsquos journey on her course on the above Facebook page

Gill Painter William Young 1876 - httpwwwwilliamyoung1876comGill 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 bloggerMichael 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 - httpwwwheadcase-barberscomHeadcase 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 menrsquos hair styling and also their great FampF 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 lsquohomersquo 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 - wwwswanyouthcentrecoukClare 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 - wwwBramleyKitchencouk 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 - wwwBethParmarcouk Beth knows all about stress Exam stress school stress life stress Shersquos 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 lsquogo torsquo lady if you are feeling you need a bit of a helping hand with life in general

This monthrsquos teen shoot spotlight is Emmy from Berkhamsted Hair and make up by Emma httpwwwmakeupbyemma-jocouk

All photography by Fierce and Fresh Photography unless otherwise stated

So Fierce and Fresh What is it Why should I be interested Why should I care

Fierce and Fresh is for you It wonrsquot patronise you It wonrsquot 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 wonrsquot 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 donrsquot

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 havenrsquot 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

HelloFierceandFreshcouk

httpsinstagramcomfierceandfreshmag

wwwfacebookcomFierceandFresh1

Fierce and Fresh is real Itrsquos about real life Real issues Real questions Fierce and Fresh doesnrsquot sugarcoat life It says it how it is

FierceandFresh

Fierce and FreshItrsquos just the beginning

OK so Osper may be more for your parents to read than you however itrsquos 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 Wersquove all been there - you really really REALLY want those new shoes but you just havenrsquot got the money for them Yoursquove already had your allowance - but wherersquos 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 whatrsquos the big deal Well this might help

Osperrsquos website says that lsquo[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 wantrsquo

Fierce Future - FinanceHow to get the most out of your moneyFeaturing Osper - httpsospercom

Osper have a pretty fair Fair Use Policy too which is set in place so it can stay affordable for everyone

lsquoFair Use calculated on a monthly basis is defined as follows

13 Withdrawals Up to 6 ATM withdrawals per month per Osper Card (pound025 fee for each additional withdrawal)13 Balance Checks at ATM Machines Up to 3 balance checks per ATM machine per month per Osper Card (pound025 fee for each additional ATM balance check)13 13 Remember you have unlimited balance checks per month via your Osper App13 Loading Money Up to 6 loads from parents guardians per month per Osper Card (pound025 fee for each additional load)rsquo

To see a list of other charges (which wonrsquot affect the day to day operation of your account) check out their Pricing Table - httpsospercomtermsosper-schedule-of-feespdf

For more information on Osper check out their website (all the information has been taken from there) httpsospercom

This it not a paid for review but totally independent opinionsAll information has been taken from Osperrsquos website

lsquoYou 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 itrsquos free for the first year and then only pound10 a year after thatrsquo

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 mysteryhellip

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 wasnrsquot enough and I needed to follow my dreams of pursuing a career in the fashion industry

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

Fierce Future - How toGet into Central St Martins LondonBy Anna Gigante first yearBA (Hons) Fashion Design with Knitwear at CSM

All photo credits Anna Gigante

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 wouldnrsquot 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 peoplersquos work would be discussed since all the others were not worth spending time onhellip Only five students had the honour to hear feedback about their project everyone else was ldquounworthyrdquo 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 BArsquos courses and we were all very grateful for being given the opportunity

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 donrsquot have it However if I can give you one piece of advice I would say dont give up because out of all of the skills you have devotion is the most appreciated one

Keep up to date with Annarsquos coursework time at CSM and her Fashion Folio work on her Facebook page - httpswwwfacebookcomannagigantefashion

So you are young intelligent brilliant and looking for a lsquoproperrsquo job Itrsquos 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 wordshellipyou create that picture with your clothes Here we can help you look the part even if you havenrsquot the budget for Ted Baker or Paul Smithhellipof 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 doesnrsquot 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 differencehellip

Fierce FutureHow to kill it at the interviewBy Gill Painter William Young 1876 - httpwwwwilliamyoung1876com

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 36hellip Donrsquot upsize on your jackethellip 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 doesnt fit right in the shoulders it will never look right and you will always look like you are wearing a cheap suithellipeven if you have spent a tonne Think about the width of the sleeves Ideally look for a slim fit itrsquos more contemporary more lsquonowrsquo 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 Its like the frame on a painting If the sleeves are too long you run the risk of looking like you are wearing someone elsersquos suit Trousers are often less of a problem Ideally they should just clip the tops of your shoes not bunch up over them

FinallyhellipMake sure your shoes are polished your shirt ironed and research questions prepared You are ready you look great you feel great hellipGood luck

What you say

Finlay age 12 RedbournWhen I got the email I was relieved I got my first choice lsquoBring it onrsquo 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 AlbansI 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 wouldnt 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 freeer You get lots more freedom and there are tons of great kids there

Kieran age 11 HertfordshireI am looking forward to my next school and Irsquom looking forward to meeting new people and making new friends Irsquom also looking forward to having more independence with getting to and from school on my own

The email has arrived Itrsquos 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 canrsquot come quick enough whereas for others it is a terrifying step in life you just arenrsquot 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 peoplersquos 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

Fierce FutureYou know where you are going next - now whatBy Jet

Fierce FutureTeenagers of the future - ones to watchSpotlight on - Callum Ilott 16 years old Little HadhamInterview taken from here - httpwwwautosportcomnewsreportphpid117662

16-year-old Callum Ilott from Little Hadham has jut had his dream come true after joining Formula 1 giants Red Bulls 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

lsquoBritish 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

Photo credit not given

Photo credit GEPA picturesBruce Jenkins

The 16-year-old from Hertfordshire won last years 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 didnt 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 20 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 improvingrsquo

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 - httpwwwautosportcomnewsreportphpid117662

Worried about spots New to skin care Bewildered by the millions of products in the shops Read onhellip

So many of you will be at that stage were you are blossoming finding yourself or lost between identities lsquoIrsquom not a kid anymore but Irsquom not a supermodel eitherhellipyetrsquo This is the same for both sexes so donrsquot think itrsquos just a girl thing

People are sucked in by products that promise perfect skin a clear complexion or simply a glow The truth is itrsquos not about how much you spend or what you hide your skin behind Itrsquos about preparation a healthy routine and being a good eater

Skin is a living organ and itrsquos always on display ndash be good to it

When yoursquore in your teens your hormones are very active your body is changing and this affects everything Especially your skin Your skin generally knows what itrsquos doing but it also needs a helping hand from time to time

A simple guide to healthy skin is just thishellipCleanse Moisturise and Eat

1 Cleanse Keep your skin clean Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam pound500 from Body Shop or even Dove Soap pound130

Fierce and FabulousBeing confident in your skinBy Michael Brennan

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 yoursquore 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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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160)8+6)23)0-6109623)(36920

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7+0$)7=)96+20()0720))8

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N66212$amp$67)+739$))

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0+620$ 7=7)8 + $ =6

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ON)F-0)+4)GK)-6$)20-366)6

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ON)7-0))62+1)(23)80-6(RG)-3)

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$amp()+-0)12$34110526057589amp90ltlt0)=0gtamp9lt00gt$$

XP6$768-+$amp($)1260)02I+9)6016)($16FREE6Yhttpwwwsmashwordscombooksview470158

L6-+9-6+0)1-(((3)167lt756Z2$(6Y

httpamznto1I1vzB2

Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 3: Fierce and Fresh Issue 1

Fierce ContributorsWhorsquos written what

Jet - wwwFierceandFreshcoukThe brains behind Fierce and Fresh Jet is a teen and beauty photographer based in Hertfordshire and has also written for many blogs Jetrsquos photography style has been described as fresh and clean whilst drawing out the lsquorealrsquo teenager Email HelloFierceandFreshcouk for more information on Jetrsquos teen shoots

Anna Gigante - wwwfacebookcomannagigantefashionAnna is a first year student on a BA (Hons) Fashion Design with Knitwear course at CSM Follow Annarsquos journey on her course on the above Facebook page

Gill Painter William Young 1876 - httpwwwwilliamyoung1876comGill 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 bloggerMichael 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 - httpwwwheadcase-barberscomHeadcase 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 menrsquos hair styling and also their great FampF 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 lsquohomersquo 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 - wwwswanyouthcentrecoukClare 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 - wwwBramleyKitchencouk 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 - wwwBethParmarcouk Beth knows all about stress Exam stress school stress life stress Shersquos 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 lsquogo torsquo lady if you are feeling you need a bit of a helping hand with life in general

This monthrsquos teen shoot spotlight is Emmy from Berkhamsted Hair and make up by Emma httpwwwmakeupbyemma-jocouk

All photography by Fierce and Fresh Photography unless otherwise stated

So Fierce and Fresh What is it Why should I be interested Why should I care

Fierce and Fresh is for you It wonrsquot patronise you It wonrsquot 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 wonrsquot 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 donrsquot

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 havenrsquot 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

HelloFierceandFreshcouk

httpsinstagramcomfierceandfreshmag

wwwfacebookcomFierceandFresh1

Fierce and Fresh is real Itrsquos about real life Real issues Real questions Fierce and Fresh doesnrsquot sugarcoat life It says it how it is

FierceandFresh

Fierce and FreshItrsquos just the beginning

OK so Osper may be more for your parents to read than you however itrsquos 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 Wersquove all been there - you really really REALLY want those new shoes but you just havenrsquot got the money for them Yoursquove already had your allowance - but wherersquos 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 whatrsquos the big deal Well this might help

Osperrsquos website says that lsquo[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 wantrsquo

Fierce Future - FinanceHow to get the most out of your moneyFeaturing Osper - httpsospercom

Osper have a pretty fair Fair Use Policy too which is set in place so it can stay affordable for everyone

lsquoFair Use calculated on a monthly basis is defined as follows

13 Withdrawals Up to 6 ATM withdrawals per month per Osper Card (pound025 fee for each additional withdrawal)13 Balance Checks at ATM Machines Up to 3 balance checks per ATM machine per month per Osper Card (pound025 fee for each additional ATM balance check)13 13 Remember you have unlimited balance checks per month via your Osper App13 Loading Money Up to 6 loads from parents guardians per month per Osper Card (pound025 fee for each additional load)rsquo

To see a list of other charges (which wonrsquot affect the day to day operation of your account) check out their Pricing Table - httpsospercomtermsosper-schedule-of-feespdf

For more information on Osper check out their website (all the information has been taken from there) httpsospercom

This it not a paid for review but totally independent opinionsAll information has been taken from Osperrsquos website

lsquoYou 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 itrsquos free for the first year and then only pound10 a year after thatrsquo

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 mysteryhellip

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 wasnrsquot enough and I needed to follow my dreams of pursuing a career in the fashion industry

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

Fierce Future - How toGet into Central St Martins LondonBy Anna Gigante first yearBA (Hons) Fashion Design with Knitwear at CSM

All photo credits Anna Gigante

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 wouldnrsquot 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 peoplersquos work would be discussed since all the others were not worth spending time onhellip Only five students had the honour to hear feedback about their project everyone else was ldquounworthyrdquo 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 BArsquos courses and we were all very grateful for being given the opportunity

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 donrsquot have it However if I can give you one piece of advice I would say dont give up because out of all of the skills you have devotion is the most appreciated one

Keep up to date with Annarsquos coursework time at CSM and her Fashion Folio work on her Facebook page - httpswwwfacebookcomannagigantefashion

So you are young intelligent brilliant and looking for a lsquoproperrsquo job Itrsquos 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 wordshellipyou create that picture with your clothes Here we can help you look the part even if you havenrsquot the budget for Ted Baker or Paul Smithhellipof 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 doesnrsquot 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 differencehellip

Fierce FutureHow to kill it at the interviewBy Gill Painter William Young 1876 - httpwwwwilliamyoung1876com

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 36hellip Donrsquot upsize on your jackethellip 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 doesnt fit right in the shoulders it will never look right and you will always look like you are wearing a cheap suithellipeven if you have spent a tonne Think about the width of the sleeves Ideally look for a slim fit itrsquos more contemporary more lsquonowrsquo 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 Its like the frame on a painting If the sleeves are too long you run the risk of looking like you are wearing someone elsersquos suit Trousers are often less of a problem Ideally they should just clip the tops of your shoes not bunch up over them

FinallyhellipMake sure your shoes are polished your shirt ironed and research questions prepared You are ready you look great you feel great hellipGood luck

What you say

Finlay age 12 RedbournWhen I got the email I was relieved I got my first choice lsquoBring it onrsquo 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 AlbansI 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 wouldnt 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 freeer You get lots more freedom and there are tons of great kids there

Kieran age 11 HertfordshireI am looking forward to my next school and Irsquom looking forward to meeting new people and making new friends Irsquom also looking forward to having more independence with getting to and from school on my own

The email has arrived Itrsquos 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 canrsquot come quick enough whereas for others it is a terrifying step in life you just arenrsquot 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 peoplersquos 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

Fierce FutureYou know where you are going next - now whatBy Jet

Fierce FutureTeenagers of the future - ones to watchSpotlight on - Callum Ilott 16 years old Little HadhamInterview taken from here - httpwwwautosportcomnewsreportphpid117662

16-year-old Callum Ilott from Little Hadham has jut had his dream come true after joining Formula 1 giants Red Bulls 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

lsquoBritish 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

Photo credit not given

Photo credit GEPA picturesBruce Jenkins

The 16-year-old from Hertfordshire won last years 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 didnt 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 20 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 improvingrsquo

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 - httpwwwautosportcomnewsreportphpid117662

Worried about spots New to skin care Bewildered by the millions of products in the shops Read onhellip

So many of you will be at that stage were you are blossoming finding yourself or lost between identities lsquoIrsquom not a kid anymore but Irsquom not a supermodel eitherhellipyetrsquo This is the same for both sexes so donrsquot think itrsquos just a girl thing

People are sucked in by products that promise perfect skin a clear complexion or simply a glow The truth is itrsquos not about how much you spend or what you hide your skin behind Itrsquos about preparation a healthy routine and being a good eater

Skin is a living organ and itrsquos always on display ndash be good to it

When yoursquore in your teens your hormones are very active your body is changing and this affects everything Especially your skin Your skin generally knows what itrsquos doing but it also needs a helping hand from time to time

A simple guide to healthy skin is just thishellipCleanse Moisturise and Eat

1 Cleanse Keep your skin clean Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam pound500 from Body Shop or even Dove Soap pound130

Fierce and FabulousBeing confident in your skinBy Michael Brennan

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 yoursquore 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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 4: Fierce and Fresh Issue 1

So Fierce and Fresh What is it Why should I be interested Why should I care

Fierce and Fresh is for you It wonrsquot patronise you It wonrsquot 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 wonrsquot 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 donrsquot

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 havenrsquot 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

HelloFierceandFreshcouk

httpsinstagramcomfierceandfreshmag

wwwfacebookcomFierceandFresh1

Fierce and Fresh is real Itrsquos about real life Real issues Real questions Fierce and Fresh doesnrsquot sugarcoat life It says it how it is

FierceandFresh

Fierce and FreshItrsquos just the beginning

OK so Osper may be more for your parents to read than you however itrsquos 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 Wersquove all been there - you really really REALLY want those new shoes but you just havenrsquot got the money for them Yoursquove already had your allowance - but wherersquos 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 whatrsquos the big deal Well this might help

Osperrsquos website says that lsquo[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 wantrsquo

Fierce Future - FinanceHow to get the most out of your moneyFeaturing Osper - httpsospercom

Osper have a pretty fair Fair Use Policy too which is set in place so it can stay affordable for everyone

lsquoFair Use calculated on a monthly basis is defined as follows

13 Withdrawals Up to 6 ATM withdrawals per month per Osper Card (pound025 fee for each additional withdrawal)13 Balance Checks at ATM Machines Up to 3 balance checks per ATM machine per month per Osper Card (pound025 fee for each additional ATM balance check)13 13 Remember you have unlimited balance checks per month via your Osper App13 Loading Money Up to 6 loads from parents guardians per month per Osper Card (pound025 fee for each additional load)rsquo

To see a list of other charges (which wonrsquot affect the day to day operation of your account) check out their Pricing Table - httpsospercomtermsosper-schedule-of-feespdf

For more information on Osper check out their website (all the information has been taken from there) httpsospercom

This it not a paid for review but totally independent opinionsAll information has been taken from Osperrsquos website

lsquoYou 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 itrsquos free for the first year and then only pound10 a year after thatrsquo

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 mysteryhellip

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 wasnrsquot enough and I needed to follow my dreams of pursuing a career in the fashion industry

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

Fierce Future - How toGet into Central St Martins LondonBy Anna Gigante first yearBA (Hons) Fashion Design with Knitwear at CSM

All photo credits Anna Gigante

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 wouldnrsquot 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 peoplersquos work would be discussed since all the others were not worth spending time onhellip Only five students had the honour to hear feedback about their project everyone else was ldquounworthyrdquo 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 BArsquos courses and we were all very grateful for being given the opportunity

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 donrsquot have it However if I can give you one piece of advice I would say dont give up because out of all of the skills you have devotion is the most appreciated one

Keep up to date with Annarsquos coursework time at CSM and her Fashion Folio work on her Facebook page - httpswwwfacebookcomannagigantefashion

So you are young intelligent brilliant and looking for a lsquoproperrsquo job Itrsquos 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 wordshellipyou create that picture with your clothes Here we can help you look the part even if you havenrsquot the budget for Ted Baker or Paul Smithhellipof 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 doesnrsquot 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 differencehellip

Fierce FutureHow to kill it at the interviewBy Gill Painter William Young 1876 - httpwwwwilliamyoung1876com

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 36hellip Donrsquot upsize on your jackethellip 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 doesnt fit right in the shoulders it will never look right and you will always look like you are wearing a cheap suithellipeven if you have spent a tonne Think about the width of the sleeves Ideally look for a slim fit itrsquos more contemporary more lsquonowrsquo 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 Its like the frame on a painting If the sleeves are too long you run the risk of looking like you are wearing someone elsersquos suit Trousers are often less of a problem Ideally they should just clip the tops of your shoes not bunch up over them

FinallyhellipMake sure your shoes are polished your shirt ironed and research questions prepared You are ready you look great you feel great hellipGood luck

What you say

Finlay age 12 RedbournWhen I got the email I was relieved I got my first choice lsquoBring it onrsquo 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 AlbansI 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 wouldnt 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 freeer You get lots more freedom and there are tons of great kids there

Kieran age 11 HertfordshireI am looking forward to my next school and Irsquom looking forward to meeting new people and making new friends Irsquom also looking forward to having more independence with getting to and from school on my own

The email has arrived Itrsquos 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 canrsquot come quick enough whereas for others it is a terrifying step in life you just arenrsquot 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 peoplersquos 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

Fierce FutureYou know where you are going next - now whatBy Jet

Fierce FutureTeenagers of the future - ones to watchSpotlight on - Callum Ilott 16 years old Little HadhamInterview taken from here - httpwwwautosportcomnewsreportphpid117662

16-year-old Callum Ilott from Little Hadham has jut had his dream come true after joining Formula 1 giants Red Bulls 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

lsquoBritish 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

Photo credit not given

Photo credit GEPA picturesBruce Jenkins

The 16-year-old from Hertfordshire won last years 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 didnt 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 20 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 improvingrsquo

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 - httpwwwautosportcomnewsreportphpid117662

Worried about spots New to skin care Bewildered by the millions of products in the shops Read onhellip

So many of you will be at that stage were you are blossoming finding yourself or lost between identities lsquoIrsquom not a kid anymore but Irsquom not a supermodel eitherhellipyetrsquo This is the same for both sexes so donrsquot think itrsquos just a girl thing

People are sucked in by products that promise perfect skin a clear complexion or simply a glow The truth is itrsquos not about how much you spend or what you hide your skin behind Itrsquos about preparation a healthy routine and being a good eater

Skin is a living organ and itrsquos always on display ndash be good to it

When yoursquore in your teens your hormones are very active your body is changing and this affects everything Especially your skin Your skin generally knows what itrsquos doing but it also needs a helping hand from time to time

A simple guide to healthy skin is just thishellipCleanse Moisturise and Eat

1 Cleanse Keep your skin clean Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam pound500 from Body Shop or even Dove Soap pound130

Fierce and FabulousBeing confident in your skinBy Michael Brennan

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 yoursquore 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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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0+620$ 7=7)8 + $ =6

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ON)F-0)+4)GK)-6$)20-366)6

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$amp()+-0)12$34110526057589amp90ltlt0)=0gtamp9lt00gt$$

XP6$768-+$amp($)1260)02I+9)6016)($16FREE6Yhttpwwwsmashwordscombooksview470158

L6-+9-6+0)1-(((3)167lt756Z2$(6Y

httpamznto1I1vzB2

Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 5: Fierce and Fresh Issue 1

OK so Osper may be more for your parents to read than you however itrsquos 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 Wersquove all been there - you really really REALLY want those new shoes but you just havenrsquot got the money for them Yoursquove already had your allowance - but wherersquos 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 whatrsquos the big deal Well this might help

Osperrsquos website says that lsquo[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 wantrsquo

Fierce Future - FinanceHow to get the most out of your moneyFeaturing Osper - httpsospercom

Osper have a pretty fair Fair Use Policy too which is set in place so it can stay affordable for everyone

lsquoFair Use calculated on a monthly basis is defined as follows

13 Withdrawals Up to 6 ATM withdrawals per month per Osper Card (pound025 fee for each additional withdrawal)13 Balance Checks at ATM Machines Up to 3 balance checks per ATM machine per month per Osper Card (pound025 fee for each additional ATM balance check)13 13 Remember you have unlimited balance checks per month via your Osper App13 Loading Money Up to 6 loads from parents guardians per month per Osper Card (pound025 fee for each additional load)rsquo

To see a list of other charges (which wonrsquot affect the day to day operation of your account) check out their Pricing Table - httpsospercomtermsosper-schedule-of-feespdf

For more information on Osper check out their website (all the information has been taken from there) httpsospercom

This it not a paid for review but totally independent opinionsAll information has been taken from Osperrsquos website

lsquoYou 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 itrsquos free for the first year and then only pound10 a year after thatrsquo

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 mysteryhellip

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 wasnrsquot enough and I needed to follow my dreams of pursuing a career in the fashion industry

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

Fierce Future - How toGet into Central St Martins LondonBy Anna Gigante first yearBA (Hons) Fashion Design with Knitwear at CSM

All photo credits Anna Gigante

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 wouldnrsquot 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 peoplersquos work would be discussed since all the others were not worth spending time onhellip Only five students had the honour to hear feedback about their project everyone else was ldquounworthyrdquo 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 BArsquos courses and we were all very grateful for being given the opportunity

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 donrsquot have it However if I can give you one piece of advice I would say dont give up because out of all of the skills you have devotion is the most appreciated one

Keep up to date with Annarsquos coursework time at CSM and her Fashion Folio work on her Facebook page - httpswwwfacebookcomannagigantefashion

So you are young intelligent brilliant and looking for a lsquoproperrsquo job Itrsquos 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 wordshellipyou create that picture with your clothes Here we can help you look the part even if you havenrsquot the budget for Ted Baker or Paul Smithhellipof 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 doesnrsquot 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 differencehellip

Fierce FutureHow to kill it at the interviewBy Gill Painter William Young 1876 - httpwwwwilliamyoung1876com

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 36hellip Donrsquot upsize on your jackethellip 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 doesnt fit right in the shoulders it will never look right and you will always look like you are wearing a cheap suithellipeven if you have spent a tonne Think about the width of the sleeves Ideally look for a slim fit itrsquos more contemporary more lsquonowrsquo 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 Its like the frame on a painting If the sleeves are too long you run the risk of looking like you are wearing someone elsersquos suit Trousers are often less of a problem Ideally they should just clip the tops of your shoes not bunch up over them

FinallyhellipMake sure your shoes are polished your shirt ironed and research questions prepared You are ready you look great you feel great hellipGood luck

What you say

Finlay age 12 RedbournWhen I got the email I was relieved I got my first choice lsquoBring it onrsquo 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 AlbansI 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 wouldnt 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 freeer You get lots more freedom and there are tons of great kids there

Kieran age 11 HertfordshireI am looking forward to my next school and Irsquom looking forward to meeting new people and making new friends Irsquom also looking forward to having more independence with getting to and from school on my own

The email has arrived Itrsquos 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 canrsquot come quick enough whereas for others it is a terrifying step in life you just arenrsquot 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 peoplersquos 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

Fierce FutureYou know where you are going next - now whatBy Jet

Fierce FutureTeenagers of the future - ones to watchSpotlight on - Callum Ilott 16 years old Little HadhamInterview taken from here - httpwwwautosportcomnewsreportphpid117662

16-year-old Callum Ilott from Little Hadham has jut had his dream come true after joining Formula 1 giants Red Bulls 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

lsquoBritish 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

Photo credit not given

Photo credit GEPA picturesBruce Jenkins

The 16-year-old from Hertfordshire won last years 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 didnt 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 20 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 improvingrsquo

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 - httpwwwautosportcomnewsreportphpid117662

Worried about spots New to skin care Bewildered by the millions of products in the shops Read onhellip

So many of you will be at that stage were you are blossoming finding yourself or lost between identities lsquoIrsquom not a kid anymore but Irsquom not a supermodel eitherhellipyetrsquo This is the same for both sexes so donrsquot think itrsquos just a girl thing

People are sucked in by products that promise perfect skin a clear complexion or simply a glow The truth is itrsquos not about how much you spend or what you hide your skin behind Itrsquos about preparation a healthy routine and being a good eater

Skin is a living organ and itrsquos always on display ndash be good to it

When yoursquore in your teens your hormones are very active your body is changing and this affects everything Especially your skin Your skin generally knows what itrsquos doing but it also needs a helping hand from time to time

A simple guide to healthy skin is just thishellipCleanse Moisturise and Eat

1 Cleanse Keep your skin clean Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam pound500 from Body Shop or even Dove Soap pound130

Fierce and FabulousBeing confident in your skinBy Michael Brennan

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 yoursquore 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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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0+620$ 7=7)8 + $ =6

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ON)F-0)+4)GK)-6$)20-366)6

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$amp()+-0)12$34110526057589amp90ltlt0)=0gtamp9lt00gt$$

XP6$768-+$amp($)1260)02I+9)6016)($16FREE6Yhttpwwwsmashwordscombooksview470158

L6-+9-6+0)1-(((3)167lt756Z2$(6Y

httpamznto1I1vzB2

Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 6: Fierce and Fresh Issue 1

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 mysteryhellip

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 wasnrsquot enough and I needed to follow my dreams of pursuing a career in the fashion industry

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

Fierce Future - How toGet into Central St Martins LondonBy Anna Gigante first yearBA (Hons) Fashion Design with Knitwear at CSM

All photo credits Anna Gigante

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 wouldnrsquot 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 peoplersquos work would be discussed since all the others were not worth spending time onhellip Only five students had the honour to hear feedback about their project everyone else was ldquounworthyrdquo 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 BArsquos courses and we were all very grateful for being given the opportunity

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 donrsquot have it However if I can give you one piece of advice I would say dont give up because out of all of the skills you have devotion is the most appreciated one

Keep up to date with Annarsquos coursework time at CSM and her Fashion Folio work on her Facebook page - httpswwwfacebookcomannagigantefashion

So you are young intelligent brilliant and looking for a lsquoproperrsquo job Itrsquos 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 wordshellipyou create that picture with your clothes Here we can help you look the part even if you havenrsquot the budget for Ted Baker or Paul Smithhellipof 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 doesnrsquot 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 differencehellip

Fierce FutureHow to kill it at the interviewBy Gill Painter William Young 1876 - httpwwwwilliamyoung1876com

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 36hellip Donrsquot upsize on your jackethellip 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 doesnt fit right in the shoulders it will never look right and you will always look like you are wearing a cheap suithellipeven if you have spent a tonne Think about the width of the sleeves Ideally look for a slim fit itrsquos more contemporary more lsquonowrsquo 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 Its like the frame on a painting If the sleeves are too long you run the risk of looking like you are wearing someone elsersquos suit Trousers are often less of a problem Ideally they should just clip the tops of your shoes not bunch up over them

FinallyhellipMake sure your shoes are polished your shirt ironed and research questions prepared You are ready you look great you feel great hellipGood luck

What you say

Finlay age 12 RedbournWhen I got the email I was relieved I got my first choice lsquoBring it onrsquo 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 AlbansI 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 wouldnt 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 freeer You get lots more freedom and there are tons of great kids there

Kieran age 11 HertfordshireI am looking forward to my next school and Irsquom looking forward to meeting new people and making new friends Irsquom also looking forward to having more independence with getting to and from school on my own

The email has arrived Itrsquos 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 canrsquot come quick enough whereas for others it is a terrifying step in life you just arenrsquot 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 peoplersquos 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

Fierce FutureYou know where you are going next - now whatBy Jet

Fierce FutureTeenagers of the future - ones to watchSpotlight on - Callum Ilott 16 years old Little HadhamInterview taken from here - httpwwwautosportcomnewsreportphpid117662

16-year-old Callum Ilott from Little Hadham has jut had his dream come true after joining Formula 1 giants Red Bulls 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

lsquoBritish 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

Photo credit not given

Photo credit GEPA picturesBruce Jenkins

The 16-year-old from Hertfordshire won last years 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 didnt 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 20 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 improvingrsquo

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 - httpwwwautosportcomnewsreportphpid117662

Worried about spots New to skin care Bewildered by the millions of products in the shops Read onhellip

So many of you will be at that stage were you are blossoming finding yourself or lost between identities lsquoIrsquom not a kid anymore but Irsquom not a supermodel eitherhellipyetrsquo This is the same for both sexes so donrsquot think itrsquos just a girl thing

People are sucked in by products that promise perfect skin a clear complexion or simply a glow The truth is itrsquos not about how much you spend or what you hide your skin behind Itrsquos about preparation a healthy routine and being a good eater

Skin is a living organ and itrsquos always on display ndash be good to it

When yoursquore in your teens your hormones are very active your body is changing and this affects everything Especially your skin Your skin generally knows what itrsquos doing but it also needs a helping hand from time to time

A simple guide to healthy skin is just thishellipCleanse Moisturise and Eat

1 Cleanse Keep your skin clean Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam pound500 from Body Shop or even Dove Soap pound130

Fierce and FabulousBeing confident in your skinBy Michael Brennan

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 yoursquore 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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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0+620$ 7=7)8 + $ =6

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ON)F-0)+4)GK)-6$)20-366)6

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$amp()+-0)12$34110526057589amp90ltlt0)=0gtamp9lt00gt$$

XP6$768-+$amp($)1260)02I+9)6016)($16FREE6Yhttpwwwsmashwordscombooksview470158

L6-+9-6+0)1-(((3)167lt756Z2$(6Y

httpamznto1I1vzB2

Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 7: Fierce and Fresh Issue 1

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 wouldnrsquot 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 peoplersquos work would be discussed since all the others were not worth spending time onhellip Only five students had the honour to hear feedback about their project everyone else was ldquounworthyrdquo 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 BArsquos courses and we were all very grateful for being given the opportunity

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 donrsquot have it However if I can give you one piece of advice I would say dont give up because out of all of the skills you have devotion is the most appreciated one

Keep up to date with Annarsquos coursework time at CSM and her Fashion Folio work on her Facebook page - httpswwwfacebookcomannagigantefashion

So you are young intelligent brilliant and looking for a lsquoproperrsquo job Itrsquos 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 wordshellipyou create that picture with your clothes Here we can help you look the part even if you havenrsquot the budget for Ted Baker or Paul Smithhellipof 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 doesnrsquot 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 differencehellip

Fierce FutureHow to kill it at the interviewBy Gill Painter William Young 1876 - httpwwwwilliamyoung1876com

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 36hellip Donrsquot upsize on your jackethellip 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 doesnt fit right in the shoulders it will never look right and you will always look like you are wearing a cheap suithellipeven if you have spent a tonne Think about the width of the sleeves Ideally look for a slim fit itrsquos more contemporary more lsquonowrsquo 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 Its like the frame on a painting If the sleeves are too long you run the risk of looking like you are wearing someone elsersquos suit Trousers are often less of a problem Ideally they should just clip the tops of your shoes not bunch up over them

FinallyhellipMake sure your shoes are polished your shirt ironed and research questions prepared You are ready you look great you feel great hellipGood luck

What you say

Finlay age 12 RedbournWhen I got the email I was relieved I got my first choice lsquoBring it onrsquo 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 AlbansI 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 wouldnt 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 freeer You get lots more freedom and there are tons of great kids there

Kieran age 11 HertfordshireI am looking forward to my next school and Irsquom looking forward to meeting new people and making new friends Irsquom also looking forward to having more independence with getting to and from school on my own

The email has arrived Itrsquos 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 canrsquot come quick enough whereas for others it is a terrifying step in life you just arenrsquot 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 peoplersquos 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

Fierce FutureYou know where you are going next - now whatBy Jet

Fierce FutureTeenagers of the future - ones to watchSpotlight on - Callum Ilott 16 years old Little HadhamInterview taken from here - httpwwwautosportcomnewsreportphpid117662

16-year-old Callum Ilott from Little Hadham has jut had his dream come true after joining Formula 1 giants Red Bulls 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

lsquoBritish 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

Photo credit not given

Photo credit GEPA picturesBruce Jenkins

The 16-year-old from Hertfordshire won last years 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 didnt 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 20 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 improvingrsquo

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 - httpwwwautosportcomnewsreportphpid117662

Worried about spots New to skin care Bewildered by the millions of products in the shops Read onhellip

So many of you will be at that stage were you are blossoming finding yourself or lost between identities lsquoIrsquom not a kid anymore but Irsquom not a supermodel eitherhellipyetrsquo This is the same for both sexes so donrsquot think itrsquos just a girl thing

People are sucked in by products that promise perfect skin a clear complexion or simply a glow The truth is itrsquos not about how much you spend or what you hide your skin behind Itrsquos about preparation a healthy routine and being a good eater

Skin is a living organ and itrsquos always on display ndash be good to it

When yoursquore in your teens your hormones are very active your body is changing and this affects everything Especially your skin Your skin generally knows what itrsquos doing but it also needs a helping hand from time to time

A simple guide to healthy skin is just thishellipCleanse Moisturise and Eat

1 Cleanse Keep your skin clean Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam pound500 from Body Shop or even Dove Soap pound130

Fierce and FabulousBeing confident in your skinBy Michael Brennan

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 yoursquore 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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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$amp()+-0)12$34110526057589amp90ltlt0)=0gtamp9lt00gt$$

XP6$768-+$amp($)1260)02I+9)6016)($16FREE6Yhttpwwwsmashwordscombooksview470158

L6-+9-6+0)1-(((3)167lt756Z2$(6Y

httpamznto1I1vzB2

Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 8: Fierce and Fresh Issue 1

So you are young intelligent brilliant and looking for a lsquoproperrsquo job Itrsquos 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 wordshellipyou create that picture with your clothes Here we can help you look the part even if you havenrsquot the budget for Ted Baker or Paul Smithhellipof 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 doesnrsquot 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 differencehellip

Fierce FutureHow to kill it at the interviewBy Gill Painter William Young 1876 - httpwwwwilliamyoung1876com

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 36hellip Donrsquot upsize on your jackethellip 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 doesnt fit right in the shoulders it will never look right and you will always look like you are wearing a cheap suithellipeven if you have spent a tonne Think about the width of the sleeves Ideally look for a slim fit itrsquos more contemporary more lsquonowrsquo 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 Its like the frame on a painting If the sleeves are too long you run the risk of looking like you are wearing someone elsersquos suit Trousers are often less of a problem Ideally they should just clip the tops of your shoes not bunch up over them

FinallyhellipMake sure your shoes are polished your shirt ironed and research questions prepared You are ready you look great you feel great hellipGood luck

What you say

Finlay age 12 RedbournWhen I got the email I was relieved I got my first choice lsquoBring it onrsquo 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 AlbansI 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 wouldnt 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 freeer You get lots more freedom and there are tons of great kids there

Kieran age 11 HertfordshireI am looking forward to my next school and Irsquom looking forward to meeting new people and making new friends Irsquom also looking forward to having more independence with getting to and from school on my own

The email has arrived Itrsquos 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 canrsquot come quick enough whereas for others it is a terrifying step in life you just arenrsquot 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 peoplersquos 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

Fierce FutureYou know where you are going next - now whatBy Jet

Fierce FutureTeenagers of the future - ones to watchSpotlight on - Callum Ilott 16 years old Little HadhamInterview taken from here - httpwwwautosportcomnewsreportphpid117662

16-year-old Callum Ilott from Little Hadham has jut had his dream come true after joining Formula 1 giants Red Bulls 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

lsquoBritish 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

Photo credit not given

Photo credit GEPA picturesBruce Jenkins

The 16-year-old from Hertfordshire won last years 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 didnt 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 20 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 improvingrsquo

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 - httpwwwautosportcomnewsreportphpid117662

Worried about spots New to skin care Bewildered by the millions of products in the shops Read onhellip

So many of you will be at that stage were you are blossoming finding yourself or lost between identities lsquoIrsquom not a kid anymore but Irsquom not a supermodel eitherhellipyetrsquo This is the same for both sexes so donrsquot think itrsquos just a girl thing

People are sucked in by products that promise perfect skin a clear complexion or simply a glow The truth is itrsquos not about how much you spend or what you hide your skin behind Itrsquos about preparation a healthy routine and being a good eater

Skin is a living organ and itrsquos always on display ndash be good to it

When yoursquore in your teens your hormones are very active your body is changing and this affects everything Especially your skin Your skin generally knows what itrsquos doing but it also needs a helping hand from time to time

A simple guide to healthy skin is just thishellipCleanse Moisturise and Eat

1 Cleanse Keep your skin clean Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam pound500 from Body Shop or even Dove Soap pound130

Fierce and FabulousBeing confident in your skinBy Michael Brennan

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 yoursquore 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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 9: Fierce and Fresh Issue 1

What you say

Finlay age 12 RedbournWhen I got the email I was relieved I got my first choice lsquoBring it onrsquo 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 AlbansI 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 wouldnt 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 freeer You get lots more freedom and there are tons of great kids there

Kieran age 11 HertfordshireI am looking forward to my next school and Irsquom looking forward to meeting new people and making new friends Irsquom also looking forward to having more independence with getting to and from school on my own

The email has arrived Itrsquos 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 canrsquot come quick enough whereas for others it is a terrifying step in life you just arenrsquot 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 peoplersquos 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

Fierce FutureYou know where you are going next - now whatBy Jet

Fierce FutureTeenagers of the future - ones to watchSpotlight on - Callum Ilott 16 years old Little HadhamInterview taken from here - httpwwwautosportcomnewsreportphpid117662

16-year-old Callum Ilott from Little Hadham has jut had his dream come true after joining Formula 1 giants Red Bulls 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

lsquoBritish 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

Photo credit not given

Photo credit GEPA picturesBruce Jenkins

The 16-year-old from Hertfordshire won last years 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 didnt 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 20 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 improvingrsquo

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 - httpwwwautosportcomnewsreportphpid117662

Worried about spots New to skin care Bewildered by the millions of products in the shops Read onhellip

So many of you will be at that stage were you are blossoming finding yourself or lost between identities lsquoIrsquom not a kid anymore but Irsquom not a supermodel eitherhellipyetrsquo This is the same for both sexes so donrsquot think itrsquos just a girl thing

People are sucked in by products that promise perfect skin a clear complexion or simply a glow The truth is itrsquos not about how much you spend or what you hide your skin behind Itrsquos about preparation a healthy routine and being a good eater

Skin is a living organ and itrsquos always on display ndash be good to it

When yoursquore in your teens your hormones are very active your body is changing and this affects everything Especially your skin Your skin generally knows what itrsquos doing but it also needs a helping hand from time to time

A simple guide to healthy skin is just thishellipCleanse Moisturise and Eat

1 Cleanse Keep your skin clean Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam pound500 from Body Shop or even Dove Soap pound130

Fierce and FabulousBeing confident in your skinBy Michael Brennan

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 yoursquore 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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 10: Fierce and Fresh Issue 1

Fierce FutureTeenagers of the future - ones to watchSpotlight on - Callum Ilott 16 years old Little HadhamInterview taken from here - httpwwwautosportcomnewsreportphpid117662

16-year-old Callum Ilott from Little Hadham has jut had his dream come true after joining Formula 1 giants Red Bulls 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

lsquoBritish 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

Photo credit not given

Photo credit GEPA picturesBruce Jenkins

The 16-year-old from Hertfordshire won last years 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 didnt 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 20 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 improvingrsquo

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 - httpwwwautosportcomnewsreportphpid117662

Worried about spots New to skin care Bewildered by the millions of products in the shops Read onhellip

So many of you will be at that stage were you are blossoming finding yourself or lost between identities lsquoIrsquom not a kid anymore but Irsquom not a supermodel eitherhellipyetrsquo This is the same for both sexes so donrsquot think itrsquos just a girl thing

People are sucked in by products that promise perfect skin a clear complexion or simply a glow The truth is itrsquos not about how much you spend or what you hide your skin behind Itrsquos about preparation a healthy routine and being a good eater

Skin is a living organ and itrsquos always on display ndash be good to it

When yoursquore in your teens your hormones are very active your body is changing and this affects everything Especially your skin Your skin generally knows what itrsquos doing but it also needs a helping hand from time to time

A simple guide to healthy skin is just thishellipCleanse Moisturise and Eat

1 Cleanse Keep your skin clean Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam pound500 from Body Shop or even Dove Soap pound130

Fierce and FabulousBeing confident in your skinBy Michael Brennan

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 yoursquore 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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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XP6$768-+$amp($)1260)02I+9)6016)($16FREE6Yhttpwwwsmashwordscombooksview470158

L6-+9-6+0)1-(((3)167lt756Z2$(6Y

httpamznto1I1vzB2

Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 11: Fierce and Fresh Issue 1

Worried about spots New to skin care Bewildered by the millions of products in the shops Read onhellip

So many of you will be at that stage were you are blossoming finding yourself or lost between identities lsquoIrsquom not a kid anymore but Irsquom not a supermodel eitherhellipyetrsquo This is the same for both sexes so donrsquot think itrsquos just a girl thing

People are sucked in by products that promise perfect skin a clear complexion or simply a glow The truth is itrsquos not about how much you spend or what you hide your skin behind Itrsquos about preparation a healthy routine and being a good eater

Skin is a living organ and itrsquos always on display ndash be good to it

When yoursquore in your teens your hormones are very active your body is changing and this affects everything Especially your skin Your skin generally knows what itrsquos doing but it also needs a helping hand from time to time

A simple guide to healthy skin is just thishellipCleanse Moisturise and Eat

1 Cleanse Keep your skin clean Wash your face every morning and every night with a nice mild cleanser like Tea Tree Cleansing Foam pound500 from Body Shop or even Dove Soap pound130

Fierce and FabulousBeing confident in your skinBy Michael Brennan

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 yoursquore 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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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XP6$768-+$amp($)1260)02I+9)6016)($16FREE6Yhttpwwwsmashwordscombooksview470158

L6-+9-6+0)1-(((3)167lt756Z2$(6Y

httpamznto1I1vzB2

Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 12: Fierce and Fresh Issue 1

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

213 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 Itrsquos 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 donrsquot 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

If your skin is dry however use a nice rich cream like Nivea Soft pound239 from Tesco

3 Eat

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 donrsquot take this too seriously yoursquore 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 ndash ditch the Coke and drink water Water literally is magic potion

10 Lifestyle steps to help acne1 Get more sleep2 Diet - eat more whole grains beans and vegetables

3 Regular exercise4 Drink more water5 Wear sunscreen - If you have acne look for noncomedogenic on the label which means it should not clog your skins pores

6 Increase your Omega 3 intake - Omega-3s can be found in foods like walnuts avocados and salmon

7 Cleanse twice a day8 Exfoliate9 De-germ your mobile10Apply 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 httpwwwwebmdcomskin-problems-and-treatmentsacnefeatureslifestylepage=3

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

$amp(())+-($01(0)23)40(5

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Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 13: Fierce and Fresh Issue 1

Fierce and FabulousOn trend male hairstylesBy Headcase Barbers - httpwwwheadcase-barberscom

Headcase Barbers give us the low-down on what is hot in the world of male grooming

David Beckham ndash Lift the PompadourWhenever you see David Beckham yoursquoll see a hairstyle thatrsquos sure to be getting attention This classic Pompadour is a throwback to the 1920rsquos and has become a huge choice for guys both socially and professional due to itrsquos 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 wersquore 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 shavehellip

Bradley Cooper ndash The Military CutBradley 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 donrsquot 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 therersquos 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

Chris Helmsworth ndash Let it GrowLong hair is creeping its way back onto our high streets and therersquos 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 donrsquot be fooled longer hair needs just as much cutting as a regular short cut otherwise yoursquoll look like a hobo in no time

Tom Hardy ndash Fill-Out that BeardWersquove all seen them growing back into societyhellipthe 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 winsKeeping 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 simplehellipif you grow your beard and YOU like it wear it proudly because nothing else matters

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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7+0$)7=)96+20()0720))8

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N66212$amp$67)+739$))

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0+620$ 7=7)8 + $ =6

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ON)F-0)+4)GK)-6$)20-366)6

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V600996$)=$20996$

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7-(028V600amp0200$6-9)23

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lt996)(8V600$(0 0amp)=6 2)

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XP6$768-+$amp($)1260)02I+9)6016)($16FREE6Yhttpwwwsmashwordscombooksview470158

L6-+9-6+0)1-(((3)167lt756Z2$(6Y

httpamznto1I1vzB2

Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 14: Fierce and Fresh Issue 1

Fierce and FabulousBeauty TalkBy Michael Brennan

Beauty Talkhellip

Looks arenrsquot the most important thing Yes wersquove 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 lsquoThe Secret to beauty is simple Be who you arersquo 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 donrsquot want to look like thishellip

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 yoursquore new to it but it really

doesnrsquot take long to find your style The following tips will help you get started letrsquos start with

Foundationhellip

Foundation is basically like liquid skin - sounds gross but thatrsquos the best way to describe it It is a base product that makes your skin appear smoother and more even Itrsquos 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 itrsquos not the best look

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 15: Fierce and Fresh Issue 1

So my top tips for foundations are-

Dream Matte Mousse from Maybelline RRP pound689 will guarantee you a nice glow without any shine (matte finish) It is light and creamy in texture and itrsquos 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

True Match Foundation by LrsquoOreal RRP pound999 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 Itrsquos clever stuff

Another great product popular amongst supermodels is No7 Intelligent Colour Foundation RRP pound1550 from Boots This another product that matches itself to your skin colour so you neednrsquot worry about looking like a tangerine or a ghost No7 Intelligent Colour Foundation ever so clever colourTake 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 yoursquoll forget itrsquos 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 donrsquot feel confident enough to lsquobare it allrsquo (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 lsquotide markrsquo where your foundation ends and your natural skin tone starts

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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ON)F-0)+4)GK)-6$)20-366)6

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XP6$768-+$amp($)1260)02I+9)6016)($16FREE6Yhttpwwwsmashwordscombooksview470158

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httpamznto1I1vzB2

Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 16: Fierce and Fresh Issue 1

Fierce (non) FictionLocal author Toula Mavridou-Messer showcases her latest novel Here is a sneak preview just for Fierce and Fresh readers

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XP6$768-+$amp($)1260)02I+9)6016)($16FREE6Yhttpwwwsmashwordscombooksview470158

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Photo credit - Kevin Abosch

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 17: Fierce and Fresh Issue 1

Have you read A Simmering Pit of Jiggery Pokery Mortalend If so write us a reviewHelloFierceandFreshcouk

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 18: Fierce and Fresh Issue 1

Fierce (non) FictionStory 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 - itrsquos your story)

There are two age categories - 11-15 and 16-19 The winner from each age category will receive a pound20 Amazon E-Voucher plus their story printed in Junersquos 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 personIt must be your own workThe judges decision is finalNo cash alternative can be given for the prizeIf you are under 16 a parent or guardianrsquos 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 HelloFierceandFreshcouk 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 pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 19: Fierce and Fresh Issue 1

Learn a skill for life

WE OFFER MINI COURSES ON

DRESSMAKING

FLORISTRY

BALLOONS DECORATIONS

Classes start from as little as pound750 for Dressmaking

Mention FampF 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 helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 20: Fierce and Fresh Issue 1

If you have a teen related business and would like to

advertise it here please contact helloFierceandFreshcouk for

more information

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 21: Fierce and Fresh Issue 1

Fierce FeelingsThe perfect metaphor for consentTaken from httpwwwtheloopcathis-woman-just-explained-consent-with-the-most-perfect-metaphorWritten by Denette Wilford

Letrsquos break it down shall we

Consent Itrsquos a powerful word that for some bizarre reason is still argued about to this day It seems many people still donrsquot really get what ldquoconsentrdquo means

As Rockstar Dinosaur Pirate Princess points out itrsquos actually a pretty simple concept ldquoWhoever you are initiating sexytimes with just make sure they are actually genuinely up for it Thatrsquos it Itrsquos not hard Reallyrdquo

And it shouldnrsquot 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 Wersquoll let her do the talking

If yoursquore still struggling just imagine instead of initiating sex yoursquore making them a cup of tea

You say ldquoHey would you like a cup of teardquo and they go ldquoOMG fck yes I would fcking LOVE a cup of tea Thank yourdquo Then you know they want a cup of tea

If they are unconscious donrsquot make them tea Unconscious people canrsquot answer the question ldquoDo you want teardquo because they are unconscious

If you say ldquoHey would you like a cup of teardquo and they um and ahh and say ldquoIrsquom not really surehelliprdquo then you can make them a cup of tea or not but be aware that they might not drink it and if they donrsquot drink it then mdash this is the important bit mdash donrsquot make them drink it You canrsquot 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 doesnrsquot mean you are entitled to watch them drink it

If they say ldquoNo thank yourdquo then donrsquot make them tea At all Donrsquot make them tea donrsquot make them drink tea donrsquot get annoyed at them for not wanting tea They just donrsquot want tea okay

They might say ldquoYes please thatrsquos kind of yourdquo and then when the tea arrives they actually donrsquot want the tea at all Sure thatrsquos kind of annoying as yoursquove gone to the effort of making the tea but they remain under no obligation to drink the tea They did want tea now they donrsquot Sometimes people change their mind in the time it takes to boil that kettle brew the tea and add the milk And itrsquos 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

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

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 22: Fierce and Fresh Issue 1

If they are unconscious donrsquot make them tea Unconscious people donrsquot want tea and canrsquot answer the question ldquoDo you want teardquo 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 mdash this is the important bit mdash donrsquot make them drink the tea

If someone said yes to tea started drinking it and then passed out before theyrsquod finished it donrsquot keep on pouring it down their throat Take the tea away and make sure they are safe Because unconscious people donrsquot want tea Trust me on this

If someone said ldquoyesrdquo to tea around your house last Saturday that doesnrsquot mean that they want you to make them tea all the time They donrsquot want you to come around unexpectedly to their place and make them tea and force them to drink it going ldquoBUT YOU WANTED TEA LAST WEEKrdquo or to wake up to find you pouring tea down their throat going ldquoBUT YOU WANTED TEA LAST NIGHTrdquo

And thatrsquos how you do that The genius of this metaphor basically exposes everything mdash EVERYTHING mdash thatrsquos wrong with the unevolved dinosaurs who think the issue of consent is a complicated one Itrsquos not Itrsquos tea Freakinrsquo brilliant

Bonus It also works on kids Just replace tea with ice cream Though we suppose that works for adults too

Image credit - httpswwwflickrcomphotosduncan13943158621

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 23: Fierce and Fresh Issue 1

Mention Fierce and Fresh when booking and receive 10 off a booking

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 24: Fierce and Fresh Issue 1

Fierce FeelingsTeen charitiesHerts Young Homelesshttpwwwhyhorguk

Each month we will be focussing on different charities that are around to help you guys Whether thatrsquos 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

lsquoWe 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 challengesrsquo

If you find yourself without accommodation then please read the following

Irsquove got nowhere to go tonight ndash What can I do

If you are under 16 and have nowhere to go then you should contact Childrenrsquos 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 amp Information team immediately I am not safe in my own home ndash 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 Services 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 amp Information team or your local council I am worried that I am going to lose my accommodation

Call our Advice amp 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 wwwshelterorguk and can be contacted for advice on 0808 800 4444 You can contact HYH either on the numbers given above or via their website - httpwwwhyhorgukcontact-us

All information taken from the HYH website

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-

HYH Advice Line 0844 833 0933

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 25: Fierce and Fresh Issue 1

Fierce FunActivities in and around Hertfordshire

Now the weather is getting warmer and schoolcollege 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 havenrsquot been lsquotried and testedrsquo 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 httpwwwyumpingcouk which not only lists activities in our area but all over the country

Top Events GB Ware - httpwwwtopeventsgbcom

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 GBacutes activities consist of a huge High Ropes course Off-road Segways Target Archery Laser Clay Pigeon amp Air Gun shooting Axe amp 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 Yumpingrsquos offers for Top Events GB can be found on httpwwwyumpingcoukmultiadventuretop-events-gb--e19640507

TrailWorld Markyate - httpwwwtrailworldcouk (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 - httpwwwquasarhemelcouk

Quasar Hemel Hempstead is proud to bring you the worlds 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 dont 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

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 26: Fierce and Fresh Issue 1

White Water Rafting Lee Valley - httpwwwvisitleevalleyorgukencontentcmslondon2012lee-valley-white-water-centrerafting (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)

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

Whether yoursquore a beginner main slope ready expert or anything in between The Snow Centre have a ski lesson suitable for you As Britainrsquos newest indoor ski centre they deliver the alpine conditions every skier and snowboarder dream of

Here yoursquoll 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 httpwwwthesnowcentrecomnewseventsevent-detailsid=23

The Snow Centre Hemel Hempstead - httpwwwthesnowcentrecom

Image not taken at Lee ValleyWildchild various locations around Hertfordshire - httpwwwwildchildactivitiescom

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 ndash 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

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 27: Fierce and Fresh Issue 1

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 donrsquot know about you but I am very excited about the Shaun in the City London trail that is running from 28th March - 25th May Therersquos been painted cows Therersquos been Paddington Bears And now therersquos 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 canrsquot see the information below clearly)

Fierce FunShaun in the Cityhttpshauninthecityorguk

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 28: Fierce and Fresh Issue 1

The information from the website states-

lsquoThis spring and summer Aardmanrsquos internationally-renowned character Shaun the Sheep stars in two ewe-nique 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 amp Gromitrsquos Childrenrsquos 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 Bristolrsquos 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 amp Gromitrsquos Childrenrsquos Charity and The Grand Appeal so yoursquoll 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 yoursquore feeling energetic) host a baa-ke sale knit-a-thon or organise a Farmerrsquos 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 amp Gromitrsquos 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 lsquoGreat Sheep Round Uprsquo 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 amp Gromitrsquos Childrenrsquos Charity supporting childrenrsquos 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 Childrenrsquos Hospitallsquo

See if you can find them all - and donrsquot forget to send in photos of you with Shaun when you have found them - we would love to feature them in next monthrsquos Fierce and Fresh Send your photos to HelloFierceandFreshcouk with your name (first name only) which Shaun you found and where you found it

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 29: Fierce and Fresh Issue 1

The Swan Youth Centre is a safe alcohol and drug free environment for 12 - 18 year olds Itrsquos 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 isnrsquot a place where you are patronised or made to do anything you donrsquot 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 eg 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

Fierce Fun - Spotlight onThe Swan Youth Centre BerkhamstedBy Clare Co-ordinator of Swan Youth Centre - wwwswanyouthcentrecouk

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 30: Fierce and Fresh Issue 1

Regular activites Our regular activities include-

After School Drop-in 3 - 6pm Mon TuesWed Thurs Fri Year 9 Drop-in - Tuesdays 6 - 8pmYouth Council meetings - 430 - 6pm Wednesdays once or twice per month Year 8 Drop-in - Thursdays 6 - 8pm Gig Nights 7-1030pm 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

lsquoThere are very few places you can go to feel totally safe and at easersquolsquoKnowing there are staff that will listen to me and help me with my problems is greatrsquo

lsquoWhen I needed to look for a part time job staff helped me write a CV which was really helpfulrsquo

Photo credit - The Swan Youth Centre

For more details please contact Clare Muir on claremuirswanyouthprojectcom

Swan Youth Centre 137-139 High Street Berkhamsted Herts HP4 3HH 01442 384349

wwwswanyouthcentrecouk

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 31: Fierce and Fresh Issue 1

Every month we will be adding bits of information to help you plan your big trip away Whether itrsquos 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 STArsquos lsquoYour Big Triprsquo brochure states-

lsquoWhether 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 Itrsquos probably the first time youhave been away from home for any length oftime have to manage your own money andhave full responsibility for yourself with no parents around to help you wash your pantsor 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 yourbudget STA offer two types of Round the Worldtickets - lsquoOff the Shelf rsquo itineraries and lsquoTailorMadersquo Itineraries Off the Shelf itineraries arebasically 12 month tickets that will dictate thenumber of stops you can take and where you can All photo credits STA Traveltake them whereas the Tailor Made itineraries isessentially a DIY route planner offering bespokeitineraries including exclusive air fares and tickets that means the world is your oysterrsquo

All will be revealed in more detail each monthbut 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 guaranteeto beat any other flight price

Fierce FunYour big tripBy STA Travel

For more information please contact your local STA Travel agent wwwStaTravelcomfind-a-branchhtmor visit wwwSTATravelcom

STA Travel are ABTA and ATOL protected and a member of IATA

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 32: Fierce and Fresh Issue 1

Every month the fabulous Lucy will be giving you some tips on how to eat for less - whether thatrsquos 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 Letrsquos 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

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 donrsquot 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 Cooking on a budgetBy Lucy Green Bramley Kitchen httpwwwbramleykitchencouk

Photo credit - wwwsheknowscom

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 33: Fierce and Fresh Issue 1

Fierce Food Asda Student Shopping Cardhttpscardsasdacomstudent-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 mumrsquos home cooked meals as much as you do right now Well Asda may well just have the answer Read on (taken from Asdarsquos website)

Great for students ndash and their parents

At Asda wersquore all geared up to help the next generation of Britainrsquos workers ndash and their parents ndash with the Asda Student Shopper Card We know how tough it can be for students on a tight budget ndash and how hard it can be for parents wondering whether their kids are spending their money on the right things Thatrsquos why we created the Student Shopper Card ndash which is really two cards in one

How the card works

Therersquos one card for the student and one for the parent ndash both linked to the same account ndash 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 Asdarsquos 550 stores throughout the UK For students itrsquos a real lifeline when leaving home for the first time helps them to budget and is a big help to ensure they donrsquot go hungry For mums and dads itrsquos reassuring to know your kids wonrsquot be left in the lurch is great to use as a weekly food allowance and because therersquos no waiting around for bank transfers itrsquos the perfect emergency bail-out with a quick top-up With easy online account management itrsquos really easy to check and track balances whilst also seeing what balance is available for the near future

Student Shopping Card in a nutshell

bull Two cards ndash one for the student and one for the parent bull Both linked to the same account bull Can be topped-up at any Asda store bull Easy to check balances and funds online bull Card can be used at any Asda store to buy groceries clothes and stationery bull 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 donrsquot have an Asda near you at college then Sainsburyrsquos also do a similar card httpwwwsainsburysgiftscoukmeal_ticket_cardshtml

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 34: Fierce and Fresh Issue 1

Itrsquos that time of year for most students when the focus is on revision and exams ndash whether itrsquos GSCErsquos and A levels or the annual internal end of year exams Yoursquore 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 yoursquove been looking for and some useful strategies for being at your best for your exams Letrsquos start with some basics

How can I get the lsquothinkingrsquo layer in charge

The easiest way is to calm your body using techniques yoursquove practiced before going into your exams Once you can get your body calm then the lsquofight or flightrsquo layer can move over and let lsquothinkingrsquo layer get back in charge

Here are some useful calming techniques

Square breathingVisualisationPeripheral vision

Fierce and FearlessBeating Exam StressBy Beth Parmar wwwBethParmarcouk

Why canrsquot 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 lsquofight or flightrsquo which describes the brainrsquos response to stress ndash either face up and fight whatrsquos in front of you or run away from it When you sit down for an exam the lsquofight or flightrsquo 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 lsquothinkingrsquo layer not the lsquofight or flightrsquo layer

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 yoursquoll 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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 35: Fierce and Fresh Issue 1

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) doesnrsquot 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 yoursquore 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 ndash 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 ndashit is highly effective and very easy to do Yoursquoll be surprised

Peripheral vision is a really effective concentration and focus technique Peripheral means lsquoaround the edgersquo 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 lsquofight or flightrsquo 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 wersquore OK It also helps us to concentrate and focus better as itrsquos like opening up a doorway into our brains Some people call it lsquothe learning statersquo

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 yoursquoll be at it

So give these techniques a go when yoursquore 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 - httpbethparmarcouk

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 36: Fierce and Fresh Issue 1

Fierce and FearlessLegal Highs - so whatrsquos the scorehttpwwwtalktofrankcomdruglegal-highs

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 lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends We know that many lsquolegal highsrsquo are sold under brand names like lsquoClockwork Orangersquo lsquoBlissrsquo lsquoMary Janersquo 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 lsquopsychoactiversquo drugs including lsquolegal highsrsquo can be described using three main categories

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

bull Stimulant lsquolegal highsrsquo act like amphetamines (lsquospeedrsquo) cocaine or ecstasy in that they can make you feel energised physically active fast-thinking very chatty and euphoric bull lsquoDownerrsquo or sedative lsquolegal highsrsquo act similarly to cannabis benzodiazepines (drugs like diazepam or Valium) or GHBGBL in that they can make you feel euphoric relaxed or sleepy bull Psychedelic or hallucinogenic lsquolegal highsrsquo act like LSD magic mushrooms ketamine and

methoxetamine They create altered perceptions and can make you hallucinate (seeing andor hearing things that arenrsquot there) They can induce feelings of euphoria warmth lsquoenlightenmentrsquo 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

With the word lsquolegalrsquo 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 lsquolegal highsrsquo

lsquoLegal highsrsquo 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 lsquolegal highsrsquo 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 lsquolegal highsrsquo have already been made illegal

Photo credit - Frank

bull stimulantsbull lsquodownersrsquo or sedativesbull psychedelics or hallucinogens

What are the effects of lsquolegal highsrsquo

The main effects of almost all lsquopsychoactiversquo drugs including

lsquolegal highsrsquo can be described using three main categories

bull stimulants (like mephedrone and naphyrone which are now banned)bull lsquodownersrsquo or sedatives (like synthetic cannabinoids which are now banned)bull psychedelics or hallucinogens (like NBOMe drugs which are now banned)

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 37: Fierce and Fresh Issue 1

bull Stimulant lsquolegal highsrsquo which act like amphetamines (lsquospeedrsquo 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 yoursquove stopped using them

bull lsquoDownerrsquo or sedative lsquolegal highsrsquo similar to cannabis benzodiazepines (drugs like diazepam or

Valium) or GHBGBL 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 andor with other lsquodownerrsquo drugs Some people feel very anxious soon after they stop taking lsquodownersrsquo and if a severe withdrawal syndrome develops in heavy drug users it can be particularly dangerous and may need medical treatment

bull Psychedelic or hallucinogenic lsquolegal highsrsquo which act like LSD magic mushrooms ketamine and methoxetamine can cause confusion panics and strong hallucinatory reactions (lsquobad tripsrsquo) and their effects can make you behave erratically and put your own safety at serious risk ndash 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 lsquolegal highsrsquo illegal

Just the fact that someone claims that a substance is ldquolegalrdquo doesnrsquot mean that itrsquos safe or legal Possessing or supplying (includes giving to a friend) a lsquolegal highrsquo that contains a banned drug is an offenceThere are many substances that were formally lsquolegal highsrsquo that are now banned drugs in the UK lsquoLegal highsrsquo 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 lsquolegal highrsquo that you or someone you know have used to be safe or legal because the actual contents can vary greatly Basically you canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Did you know

Like drink-driving drug-driving including after using lsquolegal highsrsquo is illegal because it puts your own and other peoplersquos safety at risk on the roads ndash with some lsquolegal highsrsquo 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 drug-driving

What are the risks of lsquolegal highsrsquo

Just the fact that a substance is sold as lsquolegalrsquo doesnrsquot mean that itrsquos safe or legal You canrsquot really be sure of whatrsquos in a lsquolegal highrsquo that yoursquove bought or been given or what effect itrsquos likely to have on you or your friends

Many of these risks are increased if the lsquolegal highrsquo 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 lsquolegal highrsquo In fact for many lsquolegal highsrsquo there has been little or no useful research into the short or long-term risks from human consumption Drugs including lsquolegal highsrsquo will have widely different strengths and effects on different people You can become addicted too

All information taken from Frankrsquos website - wwwtalktofrankcom a safe and confidential drugs advisory service

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50

Page 38: Fierce and Fresh Issue 1

Thank you so much to Emmy for being this monthrsquos Teen Shoot Spotlight Book your

Fierce and Fresh shoot at HelloFierceandFreshcouk and book it

for the special price of pound95 (instead of pound150) You could be our next Cover Star or

Teen Spotlight StarTampCs apply

Hair and make up is an additional pound50