Student Pocket Guide - National - Summer 2019

SUMMER 2019 NATIONAL #42

A R M I N VA N B U U R E N T H E VA M P S : : J O H N N E W M A N STUDENT DISCOUNTS :: FESTIVAL TIPS :: RECIPES EMBARRASSING STORIES :: STUDYING ABROAD AND MORE

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E D I T O R ’ S

L E T T E R

It wouldn’t be summer without festivals, beaches, cocktails, and a jam packed new issue of Student Pocket Guide.

This issue, we caught up with pop rock sensation The Vamps, superstar DJ Armin Van Buuren, global explorer Levison Wood, UK chart topper John Newman, and BBC Radio 1’s very own Greg James!

To top it all off, international student Becca Kirkby shares exlcusive insights insig on studying abroad; Joe Lycett, The Wombats, Lily Collins, The Kooks, DJ Hazard, and our readers reveal their most embarrassing stories; and we treat you to our summer meal shape up plan. Plus, don’t forget to check out our top tips for online dating, gorgeous hair, budget BBQs, surviving festivals, and much more...

Let’s make this summer one to remember: host garden parties (hint: budget BBQs!), say “Hi” to that friend from high school you never got around to staying in touch with, and why not get a part time job and start raking in the cash?

We would like to take this opportunity to thank the talented students whose artwork submissions continue to raise the bar for our student art showcase, along with everyone involved in making this a superb summer issue of Student Pocket Guide!

ENorman

Elliot Norman Content Manager

All Rights Reserved © Pocket Media Group Ltd 2019. The entire contents of this publication are protected by copyright. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form. The publishers do not accept responsibility for any of the views or opinions expressed in this guide, errors or omissions which may have occurred, or accept liability for any services or facilities featured. Whilst every effort is made to ensure that all information is correct, changes may and can occur.

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Fund your future We have scholarships and bursaries available of at least ÂŁ1,000 to support your studies.

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in associa tion with:

Welcome back to START, where we showcase a range of student art from across the globe.

Natalie Wong - Fashion, Footwear Regent’s University

Hsin-Yi Yao - Illustration, Painting Kingston School of Art

Georgia Moore - Set Design - Stage Screen Dance Bath Spa University

Lottie Milbank - Textiles, Textiles - Print, Textiles for Fashion Northbrook Metropolitan Collage

Daisy Seymour - Textiles, Print, Fashion Northbrook Metropolitan College

Bradley Smit - Fashion, Illustration Massey University College of Creative Arts

START in association with:

If you would like to have your work showcased in the next edition, send your submission, along with your full name and place of study to: info@pocketmediagroup.co.uk. If the le size is larger than 1MB please use a third party le transfer service. Otherwise your email might not reach us!

HELLO BECCA. MAYBE YOU CAN BEGIN BY TELLING US WHAT YOU STUDIED IN FRANCE AND ITALY, AND WHEN? I actually spent two semesters abroad as part of my languages degree; I was able to split my time between two cities. Firstly I went to Lyon in France, then for the second semester I went to Turin in northern Italy. I attended universities during both placements and was offered a wide range of modules. In my case, I was able to pick whatever modules I wanted, so long as it wasn’t delivered in English. I mostly chose to study literature and history as well as some core language and translation modules.

WHY DID YOU DECIDE TO TAKE THESE COURSES? I chose them because they were relevant to my degree course back home, and I wanted to keep studying similar things in order to keep those competencies fresh for my final year at my home university.

WHAT WAS THE PROCESS LIKE FOR APPLYING TO STUDY ABROAD? At first it seemed really overwhelming: there was so much paperwork to be done, all with different submission dates. Some forms needed to be signed by people at the receiving university abroad, and so there was a lot of waiting around for paperwork to be sent back and forth which could get frustrating. However there was lots of support from the university and the international office in particular. They would run regular sessions to check in on where people were in terms of the application process and what still needed to be done. I found it really useful to have a check list with all the important dates and my own personal deadlines for certain forms.

HOW DID YOU FUND YOUR STUDIES? My year abroad was funded both by my student loan and maintenance grant which were still available to me whilst studying abroad. Also I was able to get an Erasmus+ grant. These can vary depending on living costs in your placement country and also from year to year, but when I studied abroad in 2016/17 we got between 300 and 350 Euros per month to supplement our student loans. Depending on where you are these can actually go quite a long way – for example in Turin, this covered my monthly rent. These grants however are paid in a lump sum rather than monthly or in instalments like the student finance payments.

WHAT WAS THE ACCOMMODATION LIKE OVER THERE? Something I learned during my year abroad is that halls as we know them are really specific to the UK. We have it better than we realised guys. In Lyon there was student accommodation offered through an organisation called CROUS, which operates in many cities across France and offers rooms which are pretty similar to halls in the UK for a reasonably low price. It was however the bare basics; kitchens could sometimes be shared between 20 people, and even then, their definition of a kitchen was a four ring electric hob. It did vary though: some were nicer than others and in that respect you kind of get what you pay for. Personally I stayed with a host family in order to improve my French. This was a great experience I would recommend to anyone! It was organised for me through my host university so I could be sure that everything was okay. It was a little more expensive, but so worth it. I will say that staying with a host family can be a lottery and experiences do differ, but I had a great time and made some really meaningful connections.

Italy is different altogether in that there was no student accommodation offered at all. I spent weeks trawling Erasmus facebook groups for something suitable, but I had been warned not to sign for anything before seeing it, which was quite daunting for me as I like to have things sorted. A lot of the people I met through Erasmus booked a few nights in a hostel and were sorted with accommodation within their first week. In a university city there really is a lot of options so don’t worry! I actually fell on my feet again; I was able to move into a room which had been rented by someone from my university the previous semester who needed someone to take her place, so it might be worth asking around.

WHAT DID YOU ENJOY MOST ABOUT YOUR TIME ABROAD? I’d say the travel prospects! I’m not sure that I’ll ever be that free again to just be able to see a different city or have a new experience every weekend.

Also, meeting new people – I met my host family which is obviously quite a personal, unique experience – but I also met people from all over the world whom I’m still in contact with two years later, many of whom have since travelled to see me in the UK. As well as this, for me as a languages student, just being able to use my target language every day and hearing my own progression was so rewarding.

WHAT IS THE NIGHTLIFE LIKE FOR STUDENTS? Honestly I’m not really a party person, but in both of my placements the nightlife was really good. In Turin in particular there were loads of bars where students would congregate for an aperitivo and some antipasti before heading to a club. In Lyon it was common (in the warmer months) for students to take a bottle of wine to the banks of the Rhone. As well as this there were countless events for Erasmus students organised by students from the host university and the Erasmus student network, all manner of bar crawls, pub quizzes, and themed evenings! I’d check Facebook to see if your host university has an Erasmus student network and follow them to keep updated.

DO YOU OFTEN RETURN TO VISIT FRIENDS? Yes! Especially Lyon, as I have my host family there who I love to visit.

I know I’ll always have somewhere to stay in the city. I also love to take other people to visit and show them where I lived my life for almost half a year. They feel like they’re seeing a city though the eyes of a local. I know that for some people it’s different though; they feel like going back, it’s not the same as when they were there on Erasmus, mostly because the friends they met are no longer there. In my opinion, this speaks to the strength of the connections you make while you’re studying abroad.

FOR PEOPLE WHO HAVE NEVER BEEN BEFORE, WHAT ARE YOUR TOP THREE TIPS WHEN VISITING THE CITY? Firstly I think it’s really important to put yourself out there when you’re studying abroad: go to the events, greet people even if you wouldn’t usually approach people, and say yes to as many trips as you can! Even the worst trips I went on with my friends and the dodgiest hostels we stayed in, we still laugh about. It’s always going to make a cool story. Despite everything I’ve said, don’t worry if you don’t enjoy every second. For loads of people it’s the best year of their life, but some people really struggle, be it with home sickness or whatever.

I think there is a lot of pressure to enjoy it because you’re only there for a short time, and you feel like you should feel so lucky; everyone’s Instagram story is blowing up with their latest year abroad adventure but there’s nothing wrong with wanting to have a weekend in your room watching Netflix. That being said, you have to give it time.

Your first week or even month there will probably be pretty stressful, trying to get set up and settled in, but I promise it will pass. Don’t give up. Lastly, if you need help, ask! It sounds really obvious, but largely, people will help you. Be it at your home uni or your host uni. There are resources and protocol in place, so if you’re struggling, seek out the support network and use it.

DO YOU FEEL LIKE SPENDING A YEAR STUDYING ELSEWHERE BENEFITTED YOUR DEGREE? 100%. Spending time abroad was a compulsory part of my languages course and indeed improved my language competences tenfold. I genuinely believe that all young people should have to spend time abroad. I think it would make the world a more tolerant, culturally aware place. Personally I felt way more confident and capable when I got back, I took part in way more activities, and put myself forward for leadership positions which I never would have dreamed of taking before my year abroad. I feel like once you’ve had to function day to day in a strange country dealing with unfamiliar situations and in some cases an unfamiliar language, nothing at home seems quite so scary or unachievable anymore.

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“My name is Levison Wood.

I’m an explorer, a writer, and a photographer.

I’ve walked the length of the River Nile, the length of the Himalayas, and all of Central America.

I’ve crossed over the Caucasus Mountains, from Russia to Iran, and most recently I’ve completed a 5,000 mile circumnavigation of the Ariabian Peninsula, taking in countries like Iraq, Syria, Yemen, and the Empty Quarter Desert.

So, I’m here to talk about my journeys, my books, and my TV shows, and share the experiences with Student Pocket Guide.”

In your first TV documentary, ‘Walking The Nile’, 4,200 miles across 6 countries, you said that you wanted to stick quite close to the river, but the hippos were a threat to you.

Was that the biggest threat in terms of wildlife?

They’re considered to be one of the most dangerous animals in Africa; they account for quite a lot of people who get trampled. Having said that, psychologically it was the crocodiles, because they’re there but you can’t see them.

Whenever you go and get water from the river or you want to bathe, you’re always thinking, ‘is there a crocodile waiting in the shallows to drag me in?’ It was quite nerve-wracking at times! It’s something you always think about; I’d met lots of people who had lost friends and family members to crocodiles, so it’s a real threat. But at the same time, for me, it was also an opportunity to raise awareness about conservation issues.

In the next documentary you filmed, ‘Walking the Himalayas’, you went on a 1,700 mile trek through harsh environments.

There were endless risks: avalanches, altitude sickness, monsoons, terrorists, bears, crocodiles, and elephants.

How much training are you given to face these unpredictable risks?

I’d walked the length of the world’s longest river through Africa – the Himalayas are very different, going through the mountains there but again, lots of risks. I’d trained, in terms of being in these sorts of environments.

I’d done some mountain climbing with the army – I spent quite a lot of time in Nepal – I knew the route quite well, I have been to Afghanistan. I was in the best position to do this journey and, inevitably though, it’s the slightly less glamorous things which are the most dangerous.

The closest I’ve come to the real tragedy was when my car was involved in an accident. The car went flying off a cliff when the brakes failed, so that’s not something you can really do much about. You do what you can, but in countries like Nepal where road safety isn’t exactly the priority, you have to be very careful – but these things happen.

The following massive expedition, ‘Walking the Americas’, took you through 8 countries from Mexico to Columbia.

It was the first trip I’ve seen where it started and ended with the same guide. And he was your friend too. What was it like completing the first expedition for the documentaries with a friend?

Alberto is still one of my best mates, he’s an incredible guy.

I actually met him a few years before when I was just visiting Mexico, when he was a photographer. We’ve got lots in common.

So, he was the first person I wanted to come with me and he was up for it. He’d been through a bit of a crisis himself; he’d just got divorced, and he was at a loose-end, so he was just like, “you know what, I’ll come with you!” And, good on him.

He never walked anywhere in his life; for him this was a huge challenge, more so than for me because I’d already done these two expeditions before, but he just wanted an adventure.

He’d never been to most of the countries in Central America outside of Mexico, so it was all new for him. He wasn’t so much of a guide, he was a walking companion, and just great company.

For me, in particular, it was just really nice. In six months of walking, I don’t think we fell out once. I think if you can find a companion like that, to travel with, it really makes the journey.

Out of all the journeys I’ve done, it was certainly the most fun because Alberto was such a great character.

Whilst on that expedition, you discovered a hidden pyramid in the jungle. How much of the world is undiscovered – not on Google Earth, maps, or in any guidebooks?

It’s a really interesting question. Whenever I find something like that, I just think, “Wow, isn’t that amazing to be possibly the first person to set foot on this thing in hundreds if not thousands of years.” It goes to show that we know only a very small percentage of what’s out there.

So, let’s talk about your most recent, 5,000 mile expedition, travelling the Arabian Peninsula. It’s coming out on TV soon.

That’s the plan! We’re trying to find a place for it to go.

It hasn’t got a station just yet but watch this space.

Before you left for this expedition, what were the biggest risks on paper?

Well, this is potentially the riskiest expedition. In terms of the region, it’s usually turbulent and unstable – now more than ever.

It’s faced with conflict in Iraq, Syria, Yemen, not to mention all the bureaucratic hurdles to get through, just to get access to half these countries like Saudi Arabia, like Iraq. So it was a fascinating journey; really, really, really worthwhile, I think, to shed a light on a region which we only ever see a small percentage of, usually for the wrong reasons. What I wanted to do this journey was to really try and understand some of the complexities of the Middle East, but hopefully showcase that for an audience; not through the lens of a war reporter or a correspondent, but very much through a traveller who’s travelling at the mercy and the kindness of strangers.

What would you say you got out of that trip the most?

Well the journey was about, for myself, to try and understand why there’s so much conflict in the Middle East, why it’s the most unstable part of the world - to try and just grasp some of the complexities. I came away, I think, with more questions than I have answers, because it’s even more complex than we give it credit for. It’s a very difficult region but I came away with some semblance of hope because of the incredible hospitality which was shown throughout.

Who were the biggest characters you met along the way?

I met everyone from an Iraqi sniper who’d been in every conflict since 1973 – he killed over 460 people. I met dignitaries, politicians, I met soldiers, I met people who we’d probably call terrorists – the whole spectrum. Some of the friendliest people I met were the simple Bedouin, who lived in caves in places like Jordan and they were the people who looked after me and travelled with me and got their camels, and off we went travelling across the desert.

If you could go back to one part of the trip, which moment would you choose and why?

That’s a very good question. I think Lebanon is a country I would love to go back to. It’s absolutely beautiful.

I was only there for about a week to cross it; I’d love to go back and see more of it because it’s just so beautiful. The mountains, the snow, the views; it’s really an incredible place.

Thank you so much for your time – I can’t wait to see the show!

With festival season upon us, we’ve taken the time to examine the scenarios you’re likely to encounter this summer...

We all know what it’s like: you’ve been standing around for hours, tired and hungry, but it’s all worth it because you finally got to see your favourite band.

At least, you saw about two minutes of them before a pint of beer hit you square in the face, leaving you completely drenched for the rest of the set. Still, no point moping about it; why not wear a waterproof poncho to minimize the chances of getting wet?

Easily the worst thing about festivals is the toilet situation. There are several contributing factors to this, from the smell to the sight, to the fact that whoever used the stall before you seemed to aim everywhere but the actual toilet.

But there will always be that moment when you look round after doing your business and the toilet roll is nowhere to be seen... It truly is the stuff of nightmares.

Remember people, always keep a roll handy.

It’s usually a safe bet that you’re going to see a large amount of mud.

When this happens, you have two choices.

One: pack wellies, waterproofs, and run at the first sight of trouble.

Two: Embrace that big pool of brown goop.

Dive in, go for a slide, have a mud fight – the possibilities are endless.

If you’re going to get muddy, you might as well make the most of it.

Fact: Whoever came up with the phrase, ‘like finding a needle in a haystack’, was trying to find his tent at Reading Festival at one in the morning.

Even with a good sense of direction, a clear head, and a flagpole sticking out of your porch, tent hunting is not for the faint of heart. Before embarking on your search, remember to bring a compass and a hearty lunch.

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HI ARMIN, THANK YOU FOR CHATTING WITH US! WHAT HAVE YOU BEEN UP TO?

I spent some wonderful weeks in the studio a little time ago, and now the festival season is starting up again. I just came down from Miami playing at Ultra Music Festival and attending Miami Music Week, so it’s been a rather busy few weeks.

‘TURN IT UP’ IS THE PERFECT SONG IN THE LEAD UP TO FESTIVAL SEASON! WHAT WAS THE CREATIVE PROCESS FOR THE TRACK?

It’s funny you should say that, because ‘Turn It Up’ was made for that exact purpose. I love how the crowd responds to tracks like these, so I sat down in the studio wanting to create a record that would make them go absolutely nuts. Judging by its first few test runs, it’s doing quite a good job in that regard.

WHAT’S YOUR FAVOURITE FESTIVAL TO PERFORM AT AND WHY?

Oh man, I can’t possibly pick just one. Whether it’s Ultra, Tomorrowland, Electric Daisy Carnival, Untold Festival, or any other for that matter, each festival is unique. But the main thing is that everyone attending the festival goes there to be one with the music and to make the most out of it, and that’s what I love the most. So no matter which festival I perform at, I’ll be the happiest guy in the world. I’m also very happy that A State of Trance is now my own festival!

YOU’VE HAD A LONG, SUCCESSFUL CAREER. HOW HAS THE MUSIC SCENE CHANGED SINCE YOU STARTED?

It has changed so much! Not only on an industry level – the introduction of streaming turned the entire scene on its head – but also because dance music has kept evolving throughout the years. And that’s what I love about dance music: the way it just keeps changing and renewing itself is why I fell in love with it in the first place.

WHAT’S BEEN YOUR MOST MEMORABLE SHOW?

Again, there are so many shows to mention. I’ve played some incredible gigs throughout the years. Some that come to mind are my ‘The Best Of Armin Only’ show at the Amsterdam Johan Cruijff ArenA, several shows at Untold Festival, and of course my performance at Tomorrowland in 2013, when I got to tell everyone out there that I had just become a father for the second time. You pick one, because I can’t!

WHEN YOU DO ‘THE BEST OF’ SHOWS, HOW DO YOU SELECT WHAT TRACKS YOU PLAY?

That’s a good question, actually. I don’t do ‘The Best Of’ shows that often, so I don’t have a secret formula when it comes to track selection.

I just go with my gut feeling, which will probably boil down to a mix between my own personal favourites and a range of tracks that I know my fans want to hear. That’s all there is to it.

WHEN YOU’RE TOURING, DO YOU EVER GET LONELY OR HOMESICK?

Absolutely. Although many of the people I travel with have become very good friends along the way, I always miss my wife and my children whenever they’re not there with me. I’m still human, after all!

WHEN YOU FIND TIME TO YOURSELF, AWAY FROM CREATING MUSIC OR PLAYING SHOWS, WHAT DO YOU DO FOR FUN?

Apart from (obviously) spending time with my family, I love to play video games when I have some time to spare. I’m also a big BBQ freak and spend a lot of time with my Big Green Egg. Not just for meat, but more for cooking vegetables, fish, and making salads.

HOW DO YOU GO ABOUT STANDING OUT FROM OTHER DJS?

Instead of trying to fit in a certain mould, I always try to experiment.

I love heading in unusual directions and teaming up with other artists who bring something unique into the studio. I also let inspiration guide me into uncharted territory. Trying new things is a big part of who I am, and it shines through in my music (I hope).

HAVE YOU EVER HAD ANY UNUSUAL OR CRAZY FAN ENCOUNTERS?

Oh man, so many. I don’t want to fill this entire guide with crazy stories though, so I just want to add that even though there are some crazy (mainly crazy in a good way) people out there, the big majority of my fan base consists of genuinely nice, passionate and loveable people! And those are the ones that I focus on the most.

IN 2011, YOU WERE APPOINTED OFFICER OF THE ORDER OF ORANGE NASSAU FOR YOUR SERVICES TO MUSIC. WHAT DOES THAT MEAN TO YOU?

It means a lot. As an artist, genuine appreciation is what keeps you going. But, while I love the fact that people thought of me when considering me for this title, I doubt I would’ve been appointed if it weren’t for the unwavering support of my fans throughout the years.

They are the reason why I can do what I love every single day.

IN THE EVENT OF A ZOMBIE APOCALYPSE, WHAT WOULD BE YOUR PLAN OF ACTION?

Music stimulates the brain, right? So who says a colossal mainstage set couldn’t cure them?

WHAT’S NEXT FOR YOU?

Well, the next few months will be packed with festivals and big gigs across the world, plus some studio time in between. So to answer your question: there’s a whole lot of madness coming my way.

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Probably when I did a gig on a flight for Virgin Atlantic and was terribly shit; died on my arse. Everyone was very embarrassed for me on that flight, and I was embarrassed of myself. It was really grim.

When our keyboards stop working so we can’t play anymore, and we have to stop the song. People are dancing, having a good time, and the music suddenly stops. Fortunately it very rarely happens. We normally just laugh about it because it’s not actually our fault, but you still kind of want the world to swallow you up.

Probably just when an audition went really, really badly and I forgot all my lines and just had a really bad audition, felt completely silly and had to kind of gather myself and leave the room knowing that I’d just done horribly.

I’d like to think I don’t easily embarrass, but I once jumped head first into a bush on a stag do. The bush was made of prickly brambles and for the rest of the trip I had to remain static, which provided the suited appellation ‘robo-lad’.

Getting to the club and then realising I’d left my music at home was a bad one.

HI GREG, HOW ARE YOU FINDING TAKING OVER THE RADIO 1 BREAKFAST SHOW?

Honestly, I’m having the time of my life. I work with the most brilliant team, and our number one aim every morning is to try and make the listeners laugh. Hopefully we achieve that more often than not.

It’s been a huge life change, but I’m slowly getting used to swirling wine on a weekday. At the risk of sounding like a boring actor doing their 50th junket interview, I feel incredibly lucky to get to do this job and am so happy with the response to the show so far. I’m going to carry on keeping my head down, working hard and coming up with silly sh*t.

WHAT DO YOU HAVE PLANNED FOR THE FUTURE OF THE SHOW?

The listeners are the stars of the show, so we will be involving them as much as possible.

I love the idea of getting someone on to tell us a brilliant story or throw up a talking point, starting something which runs for a few days.

It should be unpredictable – that’s the beauty of live radio – and I’ll make sure it’s as spontaneous as possible.

WHERE DO YOU WANT TO BE, WHAT DO YOU WANT TO BE DOING, AND WHO DO YOU WANT TO BE SURROUNDED BY IN 5-10 YEARS TIME?

I want to still be on the radio for sure. It’s the best job in the world - especially getting to be there when people wake up, and I just want to continue doing that.

Hopefully I’ll continue to progress as a presenter, testing myself and allowing the show to evolve too.

I also love writing and along with the next two Kid Normal books which I write with the wonderful Chris Smith, I want to write some comedy scripts. I have a few decent ideas I want to sit down and flesh out.

YOU HAVE SOME GREAT SEGMENTS ON THE RADIO SHOW LIKE ‘UNPOPULAR OPINIONS’. HOW DO YOU COME UP WITH NEW AND EXCITING IDEAS LIKE THIS FOR EACH SHOW?

This isn’t a show you can do unless you have a brilliant team around you.

We have a ridiculous WhatsApp group where the whole team constantly send around things they find funny. We know our audience really well and we trust our judgment with things like that. Sometimes there’s a temptation to over think or over produce an idea. We try to resist that temptation and just deliver it with confidence. The best ideas come from a little nugget and then organically take on a life of their own on the show. The listeners soon tell us what they like and don’t like.

DO YOU FEEL PRESSURE TO MAKE THE RADIO RELEVANT FOR A CERTAIN AUDIENCE OR DO YOU JUST PLAN TO CREATE A SHOW WITH EVERYONE IN MIND?

The show is very much supposed to reflect the day as much as possible.

The show isn’t about pandering to celebs or pretending that everything is brilliant, instead it should be like a mate who accompanies you on your morning routine, cuts through all the noise, makes you laugh and tells you the things you need to know in order to be plugged in to pop culture. I don’t think it should have an age limit.

DID YOU ALWAYS WANT TO BE A RADIO PRESENTER? HOW DID YOU FIRST GET INTO RADIO?

I did, yeah. I started at hospital radio in my local town when I was 15, then went to university and got heavily involved in Student Radio.

After some work experience at various other stations, R1 heard me and got me in for a pilot. I can’t believe that was 11 years ago.

It totally changed my life and I’ve never lost my love of the medium.

WHAT DO YOU THINK YOU’D BE DOING NOW IF YOU HADN’T BEEN GIVEN THE CHANCE TO WORK IN RADIO?

I think I would maybe have tried to do stand-up. I didn’t really enjoy it when I gave it a go age 18, but I think that was mainly because you don’t have much to say at that age. I have always preferred presenting radio shows and using the audience as part of the show, but showing off on stage brings a buzz which I’ll definitely go back to at some point.

YOU’VE SPOKEN PREVIOUSLY ABOUT THE IMPORTANCE OF DISCUSSING MENTAL HEALTH WITH OTHERS. WHAT ADVICE WOULD YOU GIVE TO SOMEONE WHO’S READING THIS AND MAY BE STRUGGLING?

This sort of follows on from my last answer, in terms of radio being a wonderfully intimate medium. You don’t just do a show to the listeners, you do it with them, and when you have that close bond with them, you essentially become mates chatting. So many people opened up and confided in all the DJs when we ran various Mental Health Awareness campaigns this year, and it’s something I’m incredibly proud of.

The key is to open up and talk frankly and calmly. Talking about it on a huge platform like Radio 1 goes some way to removing the stigma of mental health problems, without demeaning the severity of some of them. Find some people to talk to, lean on your friends, and take time for yourself. Use music, radio, film or whatever to keep you company and find a safe place for your thoughts.

DO YOU EVER WORRY ABOUT PUTTING TOO MUCH OF YOUR LIFE OUT INTO THE WORLD ON SOCIAL MEDIA, OR IS THIS SOMETHING YOU ENJOY?

I always hold things back. I mainly post things to make people laugh; that tends to be my main aim. I posted about our wedding because Bella is such a huge part of my life and an enormous reason for why I feel so calm and content at the moment, so I wanted to share that with people.

Also, if you give hungry tabloids a little something, then at least it’s on your terms and they tend to leave you alone a bit. As well as this, I absolutely love creating stupid things on social media - it’s a massive part of my job and so vital to make sure the spirit of the show lives on throughout the day.

INTERVIEWING CELEBRITIES IS A BIG PART OF YOUR PRESENTING CAREER. WHO HAVE BEEN YOUR BEST AND WORST INTERVIEWS AND WHY?

David Attenborough is the only guest you ever need. I feel sorry for all other guests because they just won’t be as good. Lord Sugar was the worst interview as he’s a miserable bastard, but we made that aspect of it into a virtue and I sort of enjoy winding him up.

YOU’VE VENTURED INTO A LOT OF THINGS SUCH AS THE TRIATHLONS, BOOKS, AND ACTING. IS THERE ANYTHING ELSE YOU PLAN TO TAKE ON IN THE FUTURE?

I want to wear more turtle necks.

WHAT’S BEEN THE MOST EMBARRASSING MOMENT IN YOUR CAREER?

Trying to pay for five turtle necks at the till in Uniqlo and my debit card not working.

WHAT SHOULD WE BE EXPECTING FROM YOU THIS YEAR?

The next Kid Normal instalment which I’m so excited for (we’ve just finished it as I do this interview), and coming up with plenty more nonsense in the early mornings. I just want to make sure that I wake up every day and have fun on the radio.

In this series, we explore some of the most cringeworthy, outrageous, and outright appalling experiences from students brave enough to share them.

This tragic tale comes from Obbo, who must have felt like doing a runner...

A few years ago, a friend and I both joined the HND Graphic Design course at the Norwich University Of The Arts. We were both single and excited about the prospect of loads of new ladies, and within minutes of our first lesson we’d both spotted a stunning girl sitting to the right of us. The desks in the class room were sectioned off with partitions for some reason, but it meant the lecturer at the front of the class couldn’t see what we were doing. We were both trying to catch the girl’s eye, but it wasn’t working, so we got bored and gave up. As the lesson went on, my mate was doodling on a piece of paper and tapped me on the shoulder to show me a caricature he’d drawn of our new lecturer. It was brilliant; I instantly laughed. But as I did, a slug the size of King Kong’s finger shot out my nose and down the front of my top. My mate instantly let out a high pitched laugh which got the attention of the girl we were trying to impress, along with a few other people. I couldn’t believe it. This girl was wetting herself. I had to wait, bright red, with the bogey on my chest while my mate went to get me some tissue from one of the toilets. The whole time the girl was chuckling away.

Unsurprisingly, I never did pull her.

A flamingo can only eat when its head is upside down.

Your stomach produces a new layer of mucus every two weeks, otherwise it will digest itself. Talk about being hungry!

Your ears secrete more earwax when you are afraid than when you are not.

A unibrow was a sign of great intelligence and beauty in Ancient Greece.

Cows can sleep standing up, but they can only dream lying down.

We share 70% of our DNA with a slug. At least we don’t have the slime gene...

Ancient Egyptians believed that makeup had healing powers.

A single pomegranate can contain over 1,000 seeds.

Throughout your life span you will go From having 300 bones to only 206.

Polar bears are WIDELY BELIEVED TO BE left-handed.

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HI JOHN, HOW ARE YOU AND WHAT HAVE YOU BEEN UP TO RECENTLY?

Hey! I’ve been promoting myself to the end of the world and back.

YOU’VE JUST RELEASED YOUR NEW SINGLE ‘FEELINGS’.

CAN YOU TELL US ABOUT THE INSPIRATION BEHIND IT?

For a long time I wish I could say I took a break. Well, I did to get healthy, but aside from that I spent my time in a bit of a writer’s block smacking my head against the wall writing a bunch of tunes which didn’t do that smash hit thing. It was the reaction I wasn’t getting from everyone; in terms of positive feedback, I was never getting the feeling I wanted...

DURING YOUR RECENT PERIOD OF ILL HEALTH, DID YOU FIND YOURSELF HAVING REGRETS OR REFLECTING ON LIFE AND HOW YOU WANT TO MAKE THE MOST OF IT? HOW DO YOU THINK IT’S ALTERED YOUR PERSPECTIVE ON LIFE?

No. I do not regret anything in my life; it’s a journey, a path, leading you in the way it’s meant to, as long as you always try to maintain a positive outset.

AFTER YOUR TIME OUT FROM MUSIC, YOU RETURNED LAST MARCH. HOW DID IT FEEL MAKING A ‘COMEBACK’?

Bloody marvellous.

YOU HAVE SAID THAT YOU STRUGGLED WITH DEPRESSION AS A YOUNGSTER, WHICH WILL RESONATE WITH MANY STUDENTS. WHAT CHANGED FOR YOU TO PULL YOU OUT OF DEPRESSION, AND HOW DO YOU REMAIN POSITIVE?

To be honest I have very difficult days with it now from the pressure of music. It’s understandable why when people say they’re not into something, they make you want to scream in their face “do you know how much this means to me?” Especially in the modern day music industry where there is more competition than ever before.

In all honesty, I don’t deal with my depression sometimes and I lose that positivity which has been so strong before, but I am human.

HOW WOULD YOU DESCRIBE YOUR MUSIC?

It’s an expression of emotion and banging sing-along.

WHAT’S YOUR FAVOURITE ASPECT OF BEING AN ARTIST?

Touring the world and seeing so many incredible cultures and meeting the amazing people who support me as an artist.

WHAT’S NEXT FOR YOU?

Steps, it’s all steps. Yeah, I have hard days where I want to be number 1 immediately, but who wouldn’t? I have to slowly climb the stairs to that headline Wembley show...

WHAT’S BEEN YOUR MOST EMBARRASSING MOMENT?

I rip my trousers on stage most nights.

IN THE EVENT OF A ZOMBIE APOCALYPSE, WHAT WOULD BE YOUR PLAN OF ACTION?

Save my wife, jump in my rally car, and start mowing down a load of green weird walking people.

gingernatalie_x Sassy blogger and YouTuber Natalie Reynolds (AKA Ginger Natalie) kindly allowed us to showcase her fashion, beauty, make up, and travel themed feed. We’re in love with the stunning compositions and colours of her stylish shots. Follow @gingernatalie_x on Instagram for regular motivation.

We’ve all done it; coloured, heated, or permed our hair in order to keep up with the latest trends, but unfortunately in doing so, we always run the risk of it looking dull and a bit dead. Well, there’s no need to worry.

With these fab top tips, you can be whipping your hair back into ‘naturelle’ shape in no time at all.

Mothernature.com recommends blending 2 ounces of Aloe Vera gel with 2 ounces of castor sugar or olive oil, then adding 6 drops each of rose, geranium, cedar, and rosemary essential oils. Once you have rustled up this concoction, massage the mixture into your scalp and leave it to sink in for up to two hours for full effects. After washing out, apply shampoo and conditioner and you will soon notice your hair feeling well moisturized and shiny.

The University of Maryland Medical Center recommends mixing 3 to 4 drops each of peppermint, rosemary, and sage essential oils, with 1 tablespoon of vegetable or olive oil and massaging gently into affected areas twice a day. If you’re truly dedicated to growing more hair, try rubbing raw onion juice on your scalp before shampooing. This smelly but effective method has scientific backup. In a clinical study published in 2002, researchers found that onion juice caused significantly higher hair regrowth than other methods.

Boil 6 cups of water, then lower the heat and add 2 tablespoons of dried chamomile and dried lemongrass tea. Cover and simmer the teas on a low heat for 10 minutes, then cool and strain. Pour the mixture into a spray bottle and apply to freshly-shampooed hair, then partially rinse, allowing some of the mixture to stay in. Follow by spraying more of the mixture on your hair whilst drying it. According to Spa Index, lemongrass and chamomile add volume to your hair whilst coating and protecting it.

Always remember to test the products on your skin before applying them to ensure that you’re not allergic to the ingredients. If you do experience an irritated, reddened, or inflamed scalp after using, discontinue use and consult a dermatologist.

HI THERE CONNOR, THANKS FOR TAKING THE TIME TO SPEAK TO US. HOW WAS YOUR TIME OFF AFTER YOUR CONSECUTIVE WORLD TOURS FOR THE VAMPS?

Really good, thank you. Been on holiday, very chilled.

Think we’ve all needed it, you know what I mean? It’s been fun and now we’re ready to get back into it, ready to get back on top.

COULD YOU TELL US ABOUT YOUR NEW SINGLE, ALL THE LIES? WHAT WAS THE INSPIRATION BEHIND IT?

We actually went out and wrote All The Lies with a few people on the Spotify writing camp. The line which started the song was: “Of all the lies I heard, I love you was my favorite.” That sparked the idea for the rest of All The Lies, so that’s the general gist of the new single.

We had the song but it didn’t have all the production around it.

It was very minimal, basic. Then we sent it off to our publishing people and they heard that Alok and Felix Jaehn wanted to get involved with it.

They did a version and we were like “Oh my god, we love that.”

Fred sent it back, and then that was it.

THE VAMPS HAVE BEEN TOURING AROUND THE WORLD THROUGHOUT THE LAST YEAR. HOW WOULD YOU DESCRIBE THE TOURING LIFE FOR YOU GUYS?

It was amazing. I think, out of everything we do, it’s our favorite part of the job. We just love playing shows and love playing the music which we’ve written out to the audience. I think that’s like the payoff, do you know what I mean? We do quite a lot of work in the studio, along with the writing, so when you’re on stage and people sing back it’s like “Oh my god.”

HOW WOULD YOU SAY THE BAND’S DYNAMICS HAVE CHANGED OVER THE YEARS?

I think when we started we were very young (I was 16). It’s changed a lot in terms of that; we’ve definitely matured, and become better musicians with what we’re playing. Especially on the new EP which is getting released this month. It’s been completely done ourselves – produced and written – compared to before when we were a bit younger and we hadn’t produced a lot of stuff. We were all working with our producers in the studio, but now we can say that we’ve done it ourselves; completely ourselves. We can be completely proud of it, you know what I mean?

YOU’VE ALREADY ACCOMPLISHED SO MUCH AT SUCH A YOUNG AGE. WHAT’S IT BEEN LIKE GROWING UP IN THE PUBLIC EYE AS A MEMBER OF THE VAMPS?

Fine really. I think there’s the thing that if you weren’t in a band, it’d be quite hard; if you’re a solo artist, everything’s just focused on you and you can’t bounce off each other. If someone asks a weird question or something like that, we can’t look at each other and ask, “Can you help me? Can you jump in?” I think that’s a really good help.

We all get on so well, and that’s really helped us.

We don’t really struggle with it. It’s just been a great time really.

WHERE IS YOUR FAVOURITE PLACE TO TOUR AND WHY?

Mine personally is Australia I think; I absolutely love that place.

The people are lovely and you get good weather, so yeah, it’s amazing.

HAVE YOU HAD ANY STRANGE FAN EXPERIENCES DURING YOUR TIME IN THE VAMPS?

Yeah, we’ve been sent quite a few funny things, and by funny I mean quite disgusting. We get sent people’s body hair, that sort of thing.

I mean, it’s lovely that they want to be supportive, but I don’t know if body hair’s the right way to do it.

[LAUGHS] YES. THAT’S STRANGE.

Yeah, it’s a bit odd.

YOU MUST GET TONS OF WEIRD STUFF LIKE THAT ON SOCIAL MEDIA?

Yeah we do, to be fair. I think we’ve got to a point where we learned to either not look at it, or just ignore it.

WHAT WOULD YOU SAY YOUR FAVORITE SHOWBIZ MOMENT HAS BEEN SO FAR?

We just got presented with a plaque for headlining the O2 for the fifth year in a row, and apparently we’re the first ever band to do that.

That was a pinch-me moment today that we’re really proud of.

COULD YOU TELL US A BIT ABOUT YOUR UPCOMING EP AND ANY OTHER MUSIC YOU MIGHT BE WORKING ON?

We’re just about to release the EP, so we’re still always writing but we are really proud of these four songs that are going out. They’re like our little babies, do you know what I mean? We’re just really proud of what we’ve done with these and the All So Purple tour because they are quite different as well. The song which just came out with Krept and Konan, I don’t think anyone else would predict, considering we’re in two separate genres completely. But we somehow made it work.

Hopefully people will enjoy that.

OVER THE YEARS, YOU’VE STRUGGLED WITH GENERALIZED ANXIETY DISORDER, PANIC ATTACKS, AND DEPRESSION. HOW DO YOU FEEL THE MEDIA PORTRAYS CELEBRITIES WHO SUFFER FROM THESE KINDS OF CONDITIONS?

I think fortunately in the last two years, definitely, it’s been getting a lot better and people are starting to speak out about it. Especially men; I’m proud to be part of that sort of group of particular men who have been speaking out about it. I think it’s just one of those things which will over the years become normal; I think that’s the way it needs to go.

Especially if you’re in the public eye on social media – it’s just addressing the issue, I think, that is the main thing, if you can speak about it from a younger age. I think in school a lot of kids today are being taught about it, because otherwise they can get to a point and not realize what it is until it’s too late.

WE’VE GOT A COUPLE OF RANDOM, QUICK-FIRE, QUESTIONS NOW. IN THE EVENT OF A ZOMBIE APOCALYPSE, WHAT WOULD BE YOUR PLAN OF ACTION?

Do you know the shop CostCo? I’d head to CostCo, because they have a range of weapons, loads of food in bulk, and just sit in there until it was all over really. They have a bit of everything, it’s basically a house.

I think that’s what I’d do.

SOUNDS LIKE YOU’RE READY FOR IT.

Hell yes.

WHAT’S BEEN THE MOMENT IN YOUR LIFE WHEN YOU’VE FELT THE MOST EMBARRASSED?

We fell off the stage at the O2 a couple of years ago in front of 20,000 people. I literally walked off the end of the stage and everyone laughed at me.

YOU CRACKED ON THOUGH.

[laughs] Exactly.

WHAT IS NEXT FOR YOU GUYS?

Much of this year is pretty busy for us. We’ve got a tour, and then we’ve got a lot of festivals all over the world; a festival in Japan and in Korea.

We’re keeping really busy until the end of the year really.

After that, I think we’ll probably think about starting writing the next album, if we do that, or start another body of work.

“In a world where people collect Pokémon to do battle, a boy comes across an intelligent talking Pikachu who seeks to be a detective.” – IMDB Fans are optimistic that Ryan Reynolds will put in maximum effort, and deliver a little of that Dead Pool charm in his role as the voice of Pikachu (be it in a PG film about Pokémon). And yes, you read that right. It’s 2019, and we’re living in a world Ryan Reynolds is the voice of Pikachu. Enough said.

“A musical fantasy about the uncensored human story of Elton John’s breakthrough years.”– IMDB Dexter Fletcher wasn’t credited as a director of last year’s Bohemian Rhapsody, even though he stepped in after original director Bryan Signer was fired from the production.

This year, a new Elton John centred biopic directed solely by Fletcher is hitting screens.

It should be interesting to compare and highlight how much of Singer’s influence was present on the highest grossing music biopic of all time.

“Jean Grey begins to develop incredible powers that corrupt and turn her into a Dark Phoenix.

Now the X-Men will have to decide if the life of a team member is worth more than all the people living in the world.”– IMDB On the subject of Bryan Singer’s directorial efforts, X-Men: Days of Future Past proved to be an excellent return to form. But then X-Men: Apocalypse happened.

Now fans are left wondering whether new director Simon Kinberg can pick up the pieces...

“Peter Parker and his friends go on summer vacation to Europe, where Peter finds himself trying to save his friends against a villain known as Mysterio.”– IMDB After Sony’s far from amazing attempts at rebooting the franchise, Spider-Man: Homecoming reinvigorated fan interest in 2017. It was one of several high points of the Marvel Cinematic Universe so far, so it’s no surprise a sequel is in the works.

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It is fair to say that Microsoft hasn’t had the best of luck this generation with the Xbox One, especially considering the sweeping success of the Xbox 360 before it. 2019 offers a unique opportunity for Microsoft; here are four reasons why they will take control going forward.

E3 is the most well known and watched convention in the industry.

It’s basically Christmas for gamers.

The biggest releases and the latest consoles are revealed here; if you want to know what is happening in gaming, this is where you find out. Sony sent shockwaves through the media by announcing it would not have a press conference at the 2019 event, leaving the spotlight directly on Microsoft.

Usually there is so much news coming out of E3 that it can be easy for companies to lose their stories in a crowd of voices, as each tries to trump the other.

With Sony’s absence, a huge void has been left for Microsoft to fill. The stage is set for them to go out guns blazing – a stellar E3 showing will allow Microsoft to garner positivity around the Xbox brand and build momentum moving forwards – which leads us to the next point...

Many are speculating that the next generation of gaming consoles could hit store shelves as early as 2020. So far all we do know is that plenty of companies are working on games for the next generation.

Microsoft’s next console is rumoured to come in two formats: a classic console which plays physical media, and a streaming-only version which only plays games digitally. With Sony’s absence at E3, the convention is the perfect time and platform to finally reveal the console to the world.

With centre stage and breathing room from their main competitor, they would get out ahead of their rival without any obstructions.

Sony won’t be announcing a new console at E3, so this is a golden chance for Microsoft to put itself in the minds of gamers going forward.

Microsoft’s 2018 E3 press conference was all about potential and the future; it was definitely a transitional period. The company expressed to gamers the steps it was taking to build a life after the Xbox One, moving into the next generation. The time has come now to show what that looks like. Microsoft also spent the best part of 2018 acquiring new studios after years of criticism of the lack of first party and exclusive games on the Xbox One. It even set up its own studio in Santa Monica with many big names from the industry. It was clear that Microsoft was playing the long game. A year on from those announcements and some of those studios will definitely have content to show.

Hardware alone isn’t enough to get gamers to commit to a new console; they need to see what they will be playing come 2020.

A slew of exclusive games, showcasing what the new system can do, will create hype and momentum.

There are new games and then there are new games.

Last year, Microsoft announced Halo: Infinite, the next instalment in the famous franchise.

A trailer was revealed, but details are scarce and no actual gameplay has been shown.

Fans will want to see what is next for Master Chief, so showing it off alongside their new console should definitely whet their appetite.

Halo is Microsoft’s marquee title and a system seller; when new information on Halo is revealed, people sit up and take notice.

So if you are looking to control the conversation in 2019 by building excitement and hype going into the next generation, what better title to focus on than the behemoth that is Halo?

upload a nice, flattering photo, and make sure you smile!

It’s a really attractive quality which will instantly draw attention to your profile. Also, make sure it’s of you solely; no one wants to see an ex in a dating profile picture... upload a revealing photo, or one which looks like a mug shot. Also, definitely don’t edit the photo; they’ll find out if they meet you. It’s best to use a recent photo.

keep it interesting. Write about your hobbies and interests, what it is you’re looking for, and a bit about your physical appearance. If you want to make an impression, a good joke can do the job. seem overconfident or overly modest. A good level of self confidence is key. Don’t put all your woes and problems in there; negativity isn’t attractive.

Also, don’t come across as too needy.

send messages to people you’re interested in, and keep things positive. Some sites or apps send out a default message automatically. You should always personalise these, as it’s a nice touch. be too direct, and don’t offload too many of your problems. Don’t make things up or lie about yourself, and definitely don’t hark on about future marriage or kids.

swap numbers or social media handles if you want to contact them outside of the site or app. Talking is always a great way to see if you have chemistry. Video calling before you meet can also be a nice way to break the ice. give out personal information like your address or work details. You don’t know who you may be meeting sometimes, so it’s better to be careful at this stage.

meet up if you’re ready, in a public, crowded place such as for coffee or lunch. Make sure to meet up somewhere in between where you both live if it’s convenient. Let a friend know who you’re meeting, when, and where – just to be safe. go to their house or invite them to yours (or your place of work). If things went wrong, it could get awkward.

keep to neutral subjects and talk positively about yourself. It’s also important to listen to them, so try to keep a balance of both. leave or stand them up if you don’t find them attractive.

Always be polite and wait until after the date.

Don’t be too clingy or forward, and don’t put all your hopes into it; it’s only a first date.

talk to them again if you like them and arrange another date.

Let them know you had a nice time! If you didn’t, then let them down gently and wish them luck for the future. be offensive or never contact them again. Everyone deserves to know what’s up, so don’t lead them on.

Make sure you’re both contributing to the communication. discuss after a while if you’re going to be exclusive.

You both started on a dating site, so it’s likely that your partner’s profile may still be on it. You need to talk about this if you want to start a proper relationship. stay on the site or show interest in other people’s profiles whilst in an exclusive relationship.

Have you got a problem with alcohol?

“Only YOU can decide”

If drinking has cost you more than money and you believe you may have a problem?

We are here to help…

Alcoholics Anonymous National Helpline: 0800 917 7650 www.alcoholics-anonymous.org.uk

Alcoholics Anonymous has over 4,440 Groups throughout Great Britain, designed to help those with a drinking problem. Through mutual support, sufferers assist each other in coping with their problem. There are no fees for membership of Alcoholics Anonymous and anonymity is carefully preserved.

Calls will be kept strictly confidential For information: PO Box 1, 10 Toft Green, YORK YO1 7NJ Tel: 01904 644 026

They’re a great way to compliment meat at a barbeque and are usually cheap to do. Potato salad is a also good for getting some decent carbohydrates, giving you lots of energy for summer activities, and it is reasonably inexpensive to make! A fresh leaf (spinach/rocket/lettuce) and bean (butter bean/chick pea) salad will get protein and vitamins you need in your diet and, like potatoes, will fill you up, so you’ll be using less of that pricey meat!

Most sauces can be made quite easily with a foundation of ketchup plus other ingredients you can find in your kitchen.

There is a great selection of D.I.Y recipes online, many of which taste much better than their bottled counterparts. Don’t think you have the ingredients for a sauce? Ring a friend. They will surely come running to help you if you offer them BBQ food… who wouldn’t?

Although buying a disposable BBQ may seem like the quick and easy option in the summer, they are a massive waste of money.

Buying a small portable one and a bag of charcoal is a much cheaper option. Also, don’t use too much charcoal on the BBQ. It will take longer to light and you can always add more if needed.

You’ll also be reducing your carbon footprint, and everyone knows it’s good to be green!

Burgers, sausages and chicken, there are many ways you can cut the cost of your BBQ and still have plenty of tasty food.

Instead of buying pre-made gourmet sausages, cut some cheaper ones in half, add some interesting fillings (try pesto or roasted pepper) and then wrap in bacon so they hold together when on the BBQ. If you want decent burgers as opposed to unappetising frozen ones, buy yourself some mince and make them yourself!

You can also stuff the burgers with cheddar. This will add some great cheesy flavour to it and will make the meat go much further!

One handy tip regarding chicken; buy it on the bone, it’s much cheaper than buying breasts and it tastes just as good.

Also, don’t buy it pre-marinated, you can make marinades very easily and cheaply yourself. Be creative!

A lot of the time there will be certain cuts of meat which are cheaper than others due to the season. So, it is a good idea to get friendly with your supermarket or local butcher. For example, lamb neck tends to be a lot less pricey than other lamb cuts, but it’s still just as delicious.

One final piece of advice – learn how to be a grill master. Far too much food gets wasted on a BBQ simply because it gets burnt and is then inedible. Check out some videos online. There are loads of great step by step tutorials on how to get perfectly cooked meat every time.

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There’s something about the summer which makes you feel great.

Your brain spends longer producing your happy neurotransmitter serotonin, and your body benefits from the increase in Vitamin D which the longer, sunnier days bestow. The new season is a good a time as any to get in shape, and with our meal plan, there’s something everyone in the family will enjoy.

A balanced diet is essential if your body and brain are to receive all the nutrients they need to function.

You’ll not only feel good, you’ll look good too.

Fruit contains important nutrients, including vitamins and minerals, but certain fruits have other benefits. Pineapple contains an enzyme which helps the body digest protein, and its anti-inflammatory properties will reduce bloating, resulting in a flatter tummy.

Peaches are rich in fibre, providing gentle laxative and diuretic effects.

Mangoes will satisfy a craving for something sweet, and are high in fibre, iron and magnesium, as well as aiding digestion. Fruit is great at any time of the day and makes an excellent alternative to snacks and puddings, but itâ&#x20AC;&#x2122;s a sure-fire way to boost your morning.

Blend together 1 cup water or unsweetened almond milk, 2 cups mango, 1 cup pineapple, 1 cup peach and 1/2 banana, until smooth.

Sweeten Icelandic natural yoghurt with a little honey to taste. Spread over cooled toast and top with seasonal fruit.

Add thin slices or small cubes of seasonal fruits to vanilla yoghurt and fill lolly-moulds with the mixture. Freeze. Before serving, remove from the mould and dip the end into granola.

Keep your cool during the day with high-water content foods which will see you through from lunch until supper.

Salad leaves and vegetables, dressed with vinaigrettes and seasoning will keep you full, and youâ&#x20AC;&#x2122;ll enjoy every tasty mouthful.

Finely chop 2 cups romaine lettuce, 1 cup red cabbage, 1/2 cup quartered cherry tomatoes, 1/2 cup shredded carrot, 1/2 can mixed beans (drained). Add a teaspoon of olive oil, the juice of 1/2 lime, sea salt and a tablespoon of chopped fresh coriander and mix.

Tomatoes are bursting with flavour during the summer months, and these easy-tomake stacks are full of colours and tastes reminiscent of the Italian sunshine.

Slice an heirloom tomato, and top each with a slice of fresh mozzarella and fresh basil leaves.

Stack on top of each other and dress with a simple vinaigrette of olive oil, balsamic vinegar, and salt and pepper.

Add your own flavours to shop-bought hummus: simply blitz to blend. Try adding a roasted red pepper; coriander or parsley leaves and a small seeded jalapeno; fresh parsley, chives and the bulbs of three spring onions. Perfect for dipping: carrots, wholemeal pitta triangles, and bell peppers, which contain a natural metabolic booster.

Research published in 2006 found that the omega-3 oil in salmon may help prevent obesity, due to the way it destroys pre-fat calls and prevents an increase in fat cells. Green beans are low calorie, fat free, and full of fibre and iron.

Steam or roast a seasoned salmon steak, adding trimmed green beans for the last few minutesâ&#x20AC;&#x2122; cooking time (10-15 minutes if roasting; 5-8 minutes if steaming).

Combine a little Dijon mustard with olive oil, brown sugar and soy sauce and season to taste, then brush over the salmon before and during cooking to add a tangy taste to this light and satisfying supper.

Grill 1/2 cup each of broccoli florets, sliced courgette, carrots and sweet onion, and baby corn. Toss with 2 cups of green salad leaves and 2 tablespoons of vinaigrette (garlic, fresh lime juice and lime zest, olive oil and seasoning) and top with 10 large cooked shrimp. Grate a little Romano or Parmesan and season with fresh black pepper.

Mix together 2 cups of cooked brown rice, 4 finely-sliced spring onions and a teaspoon of red-wine vinegar. Season to taste, then add your choice of toppings, before serving with a scattering of coriander leaves.

• 1/2 sliced avocado and chicken breast • Mushrooms, onions and courgette stir-fry • Pineapple chunks and ham or cooked bacon-lardons • Steamed vegetables Keep temptation at bay throughout the day with a healthy snack: fruit, salad vegetables, or a small portion of nuts are excellent choices.

For something a little more special, try a bowl of raspberries sprinkled with grated dark chocolate. If you miss a bit of crunch, try making your own kale crisps. Rinse and dry a bunch of kale, removing the thick stems.

Tear the leaves into pieces and spread in a single layer. Mist with olive oil, add a little salt and bake at 180 degrees, until crisp but not brown.

Drink plenty of water; not only does it fill you up, it flushes you out.

Drinking will help you stay hydrated and detox your body. The quicker your toxins go, the quicker you’ll ditch the cravings which can de-rail your shape-up plans.If you’re not a fan of plain water, try adding fruit or herbs for a naturally-flavoured alternative: orange and fennel; pineapple and ginger; strawberry and cucumber.

Don’t skip meals; eating breakfast will help you last until lunchtime without snacking, and has been proven to support healthy weight-loss.

White is not right; switch as many of your white products (bread, rice, pasta) to wholegrain to aid digestion. It’s not necessary to change to sweet potatoes; they’re both carbohydrate power vegetables, but sweet potatoes will give your body a Vitamin A blast.

Exercise; there’s no avoiding the fact that exercise is essential for healthy weight loss and toning up. It should be as much a part of your day as healthy eating. Just 20 minutes exercise, three times a week will help you shape up for summer.

Editor in Chief: Ben Farrin Content Manager: Elliot Norman Graphic Design: Make North Contributors: Natalie Reynolds, Becca Kirkby, Neela Kumar, Amy French, Natalie Wong, Hsin-Yi Yao, Georgia Moore, Lottie Milbank, Daisy Seymour, Bradley Smit, Billie Clarke, Emma Piper, Chantelle Brown, Lucy Rix, Kelly Regan-Mears

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