Hypnotherapy sleep tips

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Oxfordshire-based clinical hypnotherapist Linda Flanigan has some help for anyone struggling to sleep in the current circumstances

One of the main impacts of the current situation is that it can disrupt our sleep. When we are stressed and facing dramatic changes, it can make sleep more difficult. Hypnotherapist Linda Flanigan is working to combat those sleep problems with the power of hypnosis, offering a complimentary hypnosis recording, as part of her community ‘give-back’ initiative to help people get through this difficult time. The latest recording is to help people achieve the deep, soothing, healthy sleep that we all want.

She said: “Our everyday way of life has changed dramatically and we are having to deal with emotions and fears that are causing a strain on our mental and physical well-being. As the lockdown continues and anxiety increases, many are finding they are suffering with sleep issues for the first time in their lives, while others who already have sleeping problems are finding they are exacerbated at this challenging time.

If sleep problems are not dealt with it can result in us being unable to sleep at all or to wake up several times during the night

“We cannot function properly without good, quality sleep and by stressing over the current coronavirus situation we are keeping our minds in a constant state of vigilance at night, rather than allowing restorative sleep. It’s natural to be worried but we need to look for ways to manage the stress to reduce the effects of being sleep deprived.”

Linda added: “I teach my clients hypnotherapy strategies that well help them deal with the blocks that are causing them problems. By giving them sleep techniques aimed specifically at calming restless minds and bodies, such as relaxation, focused attention, guided imagery and symptom control, I can ease the worries that are stopping sleep.

“If sleep problems are not dealt with it can result in us being unable to sleep at all or to wake up several times during the night or have more vivid or emotional dreams all leaving us feeling exhausted and irritable and unable to perform or focus the next day. Hypnosis can help with many forms of sleep issues.”

Linda advises sleep hypnotherapy as an alternative to traditional methods that perhaps are not effective with everybody or for those who prefer not to take sleeping pills.

She said: “It is a perfectly natural treatment without any side effects. That endless tossing and turning in bed creates more frustration so I can’t recommend this hypnosis recording enough if lack of sleep is troubling you during lockdown.”

As well as her recording, Linda has some hints and tips to achieve a better sleep:

1. Introduce helpful habits

We are not designed to sit all day in front of a screen, being bombarded with artificial light. Building good habits into the day will train your body to recognise when it’s time to sleep: make sure you get some natural light and exercise, eat healthily and sleep around the same time each night.

2. Let your body know you’re ready for bed

Wind down gently each night by watching, listening to or reading something fun or uplifting before you think about going to bed. Avoid caffeine, mobile phones, computers and late-night exercise – your brain wants to calm down not be stimulated.

3. Learn to switch off

It is important to calm our bodies physically and mentally before getting ready for bed. Do that in a way you enjoy. Have a long, hot bath (that also works to aid sleep as it reduces core body temperature when you get out – beneficial for sleep); do some meditation; focus on your breathing and breathe deeply; listen to some calming music; write down anything that you need to do the next day so that you can then let go of it before you sleep.

4. Make your bedroom conducive to sleep

Keep your bedroom as clear of clutter and work as you can. Keep it as a haven of comfort. Have a look around and see what you can clear out or tidy away. Sometimes just changing things around can make a big difference. Pay attention to the temperature in your room as research shows that we fall asleep a lot quicker if we are in a cool room.

5. Learn not to battle to get to sleep

Don’t watch the clock all night – turn it away from you. Instead of putting your focus on not being able to sleep, focus on how good it is to be simply resting: enjoy the feel of the comfy covers, your head resting on the pillow. Take yourself off in your mind to a nice, relaxing time, a time when it felt good to be relaxing. Put your focus on the positive: tell yourself “I choose to sleep” or “I’m enjoying resting peacefully”.

If you cannot sleep after a while get up and do something that is not too mentally taxing or stimulating.

Access Linda’s download here

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Save music venues campaign

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A new national campaign has been launched by Music Venue Trust to save hundreds of grassroots music venues at imminent risk of being closed down – permanently.

Without these independent venues the live music scene in the UK will die. These grassroots venues play a crucial role in the development of British music, nurturing local talent, providing a platform for artists to build their careers and develop their music and their performance skills. These venues also play a vital role in the cultural and economic vibrancy of any village, town or city.

Currently 556 venues are at risk including The Northcourt Centre, Abingdon; The Boileroom, Guildford and the Fiery Bird, Woking.

Artists will be performing ‘at home’ gigs in support of their local venues, chosen from a list of venues currently in crisis which can be found at the campaign website www.saveourvenues.co.uk.

Each venue will have their own fundraising page with a clear target of the funds it needs to raise to stay afloat throughout this difficult period. Once a target is reached any excess revenue will go to the central #saveourvenues fund to help the wider grassroots music venue community.

HOW CAN MUSIC FANS GET INVOLVED?

1. Donate to a specific venue’s fundraising page by clicking this link www.saveourvenues.co.uk to see a list of local venues that urgently need help.

2. Watch ‘at home’ shows by artists supporting the #saveourvenues campaign. Click here www.saveourvenues.co.uk to see a list of shows coming up.

3. Donate to the national #saveourvenues fund via the website www.saveourvenues.co.uk

4. Help spread the word on social media using the hashtag #saveourvenues and the campaign link www.saveourvenues.co.uk.

One of the main drivers of this initiative is the musician Frank Turner whose recent series of ‘Independent Venue Love’ shows for local venues raised thousands of pounds and provided a major inspiration for this campaign.

Turner said: “The UK live music industry is staring into the abyss right now. I’m not able to save the whole thing on my own, but I decided to do a series of livestream shows to raise money for specific independent venues that I know and love, and that are in serious risk of disappearing right now. The success of these shows demonstrated the love that exists between music fans and their favourite grassroots music venues so the #saveourvenues campaign is a brilliant way of building on that and hopefully giving artists and music fans a chance to get involved and play a big part in helping them survive.”

Music Venue Trust’s CEO Mark Davyd said: “Without the support of music fans and artists literally hundreds of the UK’s grassroots music venues could go out of business, never to return, in the coming months. Please help to save every single grassroots music venue in the UK so that it can reopen after this crisis and continue to be a home to our musicians and our communities.”

To find out more

Click here

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RBC road markings

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Pictured are: From Royal Berkshire NHS Foundation Trust, front left Dom Hardy (Chief Operating Officer), 2nd left Steve McManus (Chief Executive) and front right (Nicky Lloyd, Chief Finance Officer) with Reading Borough Council Leader Jason Brock (2nd right), Cllr Tony Jones (3rd left) with members of the Council Highways team and contractors Bellstan.

A public and lasting thank you for the amazing work NHS staff and carers are doing to look after Reading’s residents during the coronavirus pandemic has appeared in the town.

The road markings, providing a message of gratitude from Reading Borough Council on behalf of residents, were installed on Wednesday 29th April directly outside Royal Berkshire Hospital on London Road.

The message reads “THANK YOU NHS AND CARERS” with the NHS logo in the middle of a colourful rainbow heart.

RBC teamed up with its road markings contractor Bellstan to provide the thank you message between the entrances to Eldon Road and Prince’s Street.

Bellstan generously provided the messaging free to show their gratitude to the NHS as well, along with their materials supplier Ennis-Flint and Uni-Play who created the artwork and final print.

The thank you extends to all key workers and frontline staff who have been instrumental in keeping essential services going for Reading’s residents since the pandemic began, including those redeployed to unfamiliar roles to ensure continuity.

Last week the council urged people to do their bit to make a difference by joining its care agencies and help make sure vulnerable adults and older people in Reading are supported over the coming months.

Reading Borough Council Leader Jason Brock said: “Our NHS staff and carers have shown exceptional dedication, coping so well with the additional pressures and dangers that coronavirus has brought.

We want to bring a smile to the faces of hospital staff when they come to work and remind them how much the council and all Reading’s residents truly appreciate what they are doing.

My sincere thanks go to all frontline staff keeping essential services going, including the council’s dedicated team and those working or volunteering with all our partners.

Steve McManus, Chief Executive of the Royal Berkshire NHS Foundation Trust said: “It’s great that so many of our hard working staff now see this lovely message of gratitude as they start and finish their shifts at the hospital.

“We’ve been overwhelmed by the many ways the local community has rallied round to support us all during the covornavirus outbreak, from donations of food and laundry bags, to the weekly clapping for carers.

“This eye-catching message on our doorstep is a reminder to everyone of the fantastic work being done, not just inside the hospital but by carers and key workers across our community.”

Both Reading Borough Council and the Royal Berkshire Hospital reiterated that residents can help the fight against Covid-19 through social distancing and should stay at home, protect the NHS and save lives.

Share how you & your community has been thanking the NHS and key workers in the comments below! 

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Room for improvement

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With the majority of us spending more time at home at the moment how about lavishing some love on your home and considering how you can improve it, Karen Neville looks at some ways to make the most of your home…

Renovating your home allows you to put your own stamp on it and make the space work for you and your family.

Think about exactly what it is you need, and make changes that will make life easier, whether that’s creating an extra room in the loft, knocking down a wall to create a family-friendly kitchen-diner or adding a conservatory, there are numerous ways you can improve your home and add value as well as falling back in love with where you live.

So what are the most popular ways to add value to your home and feel like it’s one of the family again…

Extension

The most popular way to increase the value of your home is to add space with an extra room, an additional bedroom will earn you the most money. Perhaps you need to make more space for another member of the family or your teenager no longer wants to share with their younger sibling – which could be the answer to a more harmonious life for all under the roof.

Loft conversion

This is a great way to add value and you don’t need planning permission to create a home office or children’s play area. If you don’t have room to add on a room then the only way really can be up!

Loft specialists Access4Lofts Guildford say: “Loft space is often underused or not used at all. The most common reasons for this include challenging or limited practical access to the loft as a result of a small hatch opening or a poor-quality ladder and insufficient usable storage in the loft space from either a lack of, or no suitable flooring or shelving.
“Space can be converted into safe and convenient storage for less than the price of a garden shed. Benefits include reduced utility bills from enhanced insulation and a noticeably decluttered and organised home which looks and feels bigger.”

WOODEN FLOORING

A relatively simple way to improve your home, giving it a fresh, clean look is to switch to wooden flooring, whether synthetic, such as laminate, real wood or engineered. Check out what’s best for your purposes and your lifestyle. Wood’s growing popularity means it’s another way to increase potential sale value should you move.

GARDEN MAKE OVER

Right now our gardens seem more precious than ever. If yours is looking neglected, it could be worth paying someone to sort it out. Add fences or trees to provide privacy, make a specific seating area, perhaps add a patio or decking. It’s also worth considering a covered area such as a pergola or awning or perhaps even a summer house to allow for the British summer weather! Another simple boost can be a garden shed and they needn’t just be for storing your lawnmower etc, take it up a notch and it could be an outdoor office, children’s play area or guest bedroom.

GO GREEN

We’re all trying to be more eco-friendly and aware of our planet and not only can these measures help you save on your bills but they can also add value to your home if you do decide to move. Double glazing, solar panels, adding or improving insulation can all make a real difference, as can LED lighting.

SERVE UP A KITCHEN MAKE OVER

If you decide to make just one improvement to your home, then the kitchen – the heart of the home – is the one to go for. But if you don’t have the resources to go for a complete overhaul then replacing the drawer and door fronts and keeping the units can make a huge difference. Even small changes can help renew your relationship with your kitchen, try new worktops, unique tiles, or quirky doors and handles for a simple lift.

CONSERVATORY

Natural lighting is always a great way to give a home a fresh lease of life and a conservatory with huge windows will certainly fit the bill as well as giving you extra space – use it as an additional living room or a stylish dining area. Most people won’t want to compromise on their garden space so consider sliding doors as the perfect way to blend indoors and outdoors.

EXTRA STORAGE

Creating extra storage in your home allowing you to declutter and streamline can give not just your home, but you a lift too, knowing the toys are stored away and there’s not ‘stuff’ all over the place! Build shelves or create cupboards in a variety of nooks, corners and under the stairs.

KNOCKING THROUGH ROOMS

An open plan living area can result in more room for dining in and entertaining making your existing space more attractive and look less cramped.

BATHROOM

Neutral shades and classic styles are the best way to make a splash with a new bathroom. Allow plenty of natural light to stream in, consider spotlights otherwise..

ROOFING, SOFFITS AND FASCIAS

Fascia boards and soffits play a vital role in protecting your home. They are crucial to the structural integrity of a property and usually mounted where the roof meets the outer walls of your home, fascia boards and soffits support holding guttering in place.

Gorgeous with George

No one is a bigger advocate for putting your money where your house is than architect, campaigner and TV presenter George Clarke. He says: “There’s no place like home. Whether it’s transforming a tiny bedroom or managing a large-scale build, we all have the possibility of experimenting with our environment and improving the way we live.

“My advice is to make it personal and beautiful. Your home is like an extended member of your family, unique and personal and its design should reflect that.”

George and his family live in a 1960s house in Notting Hill he has fully refurbished. “It’s not a big house,” he says, “but it has everything I need. My garden studio has to be my favourite part. I’m never happier than when I’m in that space… whether working, reading, sketching or watching TV. It contains most of my books on architecture and design as well as many architectural models of beautiful buildings from around the world. My studio goes some way to proving even the simplest and smallest of structures can be life-changing.”

For more on George & his work, visit

georgeclarke.com

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Cotswold Challenge

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Teenagers aged 16-19 are being invited to take the Cotswold Challenge for the chance to win cash prizes by showing off their skills and talents.

It is an opportunity for young people, who had their GCSEs and A-levels cancelled, to take part in a challenge to excel and gain a sense of achievement as well as winning a prize.

The Cotswold Challenge has three categories: Art & Design; Creative Writing; Innovation & Entrepreneurial Thinking. Budding artists, sculptors, authors, poets and entrepreneurs can enter one or all three categories as many times as they like.

The Art and Design Challenge

Express your artistic talents in any medium: fine art, graphic design, sculpture, print-making, illustration, photography

The Creative Writing Challenge

Entries are invited for short stories/plays/scripts/poems that could be inspiring, reflective of what’s happening in the world today or thoughts about the future, in any genre

The Innovation and Entrepreneurial Thinking Challenge

Do you have a great idea for a product, service or campaign that would benefit the world? How could we improve the planet or environment or our way of life?

There are four prizes in each category of £500, £300, £150 and £50, which has already been donated in full by several generous sponsors (full list can be seen online).

After the competition, winners will be able to pitch for additional funds to take ‘the next step’ towards showcasing their work eg publishing their poem or short story; staging their own art exhibition or taking their innovative idea to an early prototype stage.

The Cotswold Challenge is a brand new innovative initiative, which launched on Monday, 20th April, and has a deadline for entries of 9pm on Monday, 1st June.

Entry

Entry is free and you can get a briefing pack and entry details

Click here

The Cotswold Challenge has been created by The Cotswold Collective – a team of five self-employed, professional business men and women, all of whom are members of the Fairford & Lechlade Business Club: Nigel Chute of Chute Design; Barry Jackson of Aspire Academy; Allison Murray of Allison Murray Design; Chris Roberts MBE, founder of the Fairford & Lechlade Business Club and freelance journalist; and Fiona Scott of Fiona Scott Media

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2.6 Challenge

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Thousands of you should no doubt have been running in the London Marathon tomorrow, Sunday, 26th April, and aside from the personal disappointment, charities large and small will miss out on the millions the annual event raises.

The Virgin Money London Marathon is the world’s biggest one-day fundraising event, raising more than £66.4 million for thousands of charities in 2019.

Many of these charities have had to reduce or stop services at a time when vulnerable members of society need them most; thousands of staff have been placed on furlough and many charities will not survive the next few months.

The 2.6 Challenge has been set up to help save the UK’s charities and you don’t need to be a runner to take part.

All you need to do is dream up an activity based around the numbers 2.6 or 26 that suits your skills and complete it on Sunday, 26th April – when the 40th London Marathon would have taken place.

The 2.6 Challenge can be any activity you like – from running 2.6 miles to holding an online workout with 26 of your friends.

Whatever your age or ability, you can take part – it’s not just for superheroes but for home heroes.

Choose your #TwoPointSixChallenge, head to the ‘donate or fundraise’ buttons on the website to save your chosen charity, then complete your challenge.

Whether you’re running around the balcony for 2.6 miles, doing 26 press-ups with the dog on your back or bench-pressing 26 kilos with your grandchildren, your help to save the UK’s charities which have all been affected by the impact of the coronavirus.

Do your bit

Help to inspire the nation by sharing pictures or videos of your challenge on social media using the official hashtag #TwoPointSixChallenge to be part of the campaign.

Click here

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April recipes: Close to nature

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Qualified natural chef Jo Keyes shares some wholesome recipes devised in her Time To Nourish kitchen for body, mind & soul

Homemade granola

Ingredients:

• 150g mixed nuts chopped
• 200g coconut flakes
• 200g rolled jumbo oats (gluten free)
• 50g pumpkin seeds
• 50g sunflower seeds
• 25g golden flaxseeds
• 2tbsp chia seeds
• 100g unsweetened dried fruit chopped if necessary eg raisins, blueberries, cranberries, cherries, chopped apricots (optional)
• 1tsp ground cinnamon
• 1 medium banana
• 6tbsp apple puree
• 100ml melted coconut oil

Homemade granola is a great way to cut out some of the nasties many of the shop bought versions have. Many are often high in sugar and use unhealthy fat as well as unnecessary fillers. Homemade versions can be customised to personal taste and be full of nutritious and satisfying ingredients.

Nuts and seeds add texture and flavour and are high in protein and micronutrients like calcium, zinc and magnesium. Oats are full of soluble fibre, iron and folate. The coconut oil adds the healthy fats making this a great recipe to support a healthy heart to help balance blood sugar.

MAKES: 11 (80g portions)

NOTES: Enjoy with your favorite milk or use to top, chia pudding, overnight oats or fruit and yoghurt

ALLERGENS: Nuts, Sulphur Dioxide (in preservatives esp dried fruit)

Method:

Preheat your oven to 175°C.

Place the chopped nuts in a mixing bowl and add the coconut flakes, oats, seeds, dried fruit and cinnamon.

Melt the coconut oil and add to a small blender with the banana and apple puree and blend until smooth.

Mix the puree into the oaty mixture with a wooden spoon until everything is well coated.

Tip the mixture onto a lined baking tray and spread out in a thin even layer (you may need to use two trays).

Bake for 40 minutes, turning every 10 minutes to get an even colour, or until the mixture is crunchy and golden brown.

Remove the tray from the oven and allow to cool completely.

Store in an airtight container or kilner jar.

Thai slaw

Ingredients:

• 200g bean shoots
• 2 small carrots peeled
• 1 green pepper de-seeded
• 2 spring onions

Dressing

• 1tbsp tamari
• 1tbsp fish sauce
• 1tsp honey
• 1 clove garlic crushed
• 1tsp fresh ginger grated
• 2tbsp avocado oil

Garnish

• Chopped cashews toasted
• Sesame seeds toasted

This crisp and fresh slaw is reminiscent of a pad Thai. The raw vegetables bring the benefits of digestive enzymes which are often lost during cooking and the variety of colours bring different phytonutrients with antioxidant properties.

SERVES: 2

ALLERGENS: Fish, Nuts – Cashew, Sesame

Method:

Prepare the vegetables by cutting or grating into thin julienne strips and then mix together in a large bowl.

Whisks dressing ingredients together in a separate bowl.

Add the dressing to the prepared vegetables and mix until well coated.

To serve add to a bowl of mixed green leaves add some cooked chick, fish or grains and top with garnish.

Green Smoothie

Ingredients:

• 140g mixed leafy greens (eg spinach, rocket, kale, watercress)
• 100g mix non leafy greens/fruit (eg cucumber, celery, broccoli, apple, pear, mango)
• 20g avocado
• Thick slice of fresh ginger
• 2tsp fresh lemon  or lime juice
• Pinch salt (Himalayan or pure sea salt)
• 300-400mls liquid (eg water, coconut water, nut milk)
• 3 ice cubes

Optional add ins:

• Superfood powders (eg wheatgrass, spirulina, chlorella, maitake)
• Rolled oats
• Nuts or nut butter
• Seeds (eg pumpkin, sunflower, flax, chia)
• Protein powder

SERVES: Makes 2 -3 servings

Method:

  1. Chop non-leafy greens into cubes and de-stalk leafy greens if required (eg kale or cavalo nero).
  2. Place all the ingredients into a high powered blender and blended until smooth, add more liquid if required.
  3. Pour into glasses and enjoy.
  4. Store in a glass air-tight container in the fridge and consume within 48 hours or freeze in portions for consumption later.
Quinoa Tabbouleh

Ingredients:

• 200g uncooked quinoa
• 500ml boiling vegetable stock
• ½ cucumber, de-seeded and fine diced
• 3 large tomatoes, de-seeded and fine diced
• 28g bunch parsley, finely chopped
• 28g bunch mint, stalks removed and leaves finely chopped
• 4 spring onions, finely sliced
• 2tbsp lemon juice
• ¼tsp ground allspice
• ¼tsp black pepper
• ¼tsp ground cinnamon
• ¼tsp ground cloves
• ¼tsp ground nutmeg
• ¼tsp ground ginger
• 100ml avocado or olive oil
• 50g pomegranate seeds
• 30g flaked almonds

A twist on the traditional Lebanese dish which uses bulgur wheat this recipe is a great alternative to pasta salad at a BBQ or the perfect side to any meal. The use of quinoa in this tabbouleh provides a plant-based complete protein which is also gluten free.

SERVES: 4-6

NOTES: Store in an airtight container for 4-5 days

ALLERGENS: Nuts (almonds)

Method:

Add the quinoa and the vegetable stock to a saucepan and bring to the boil, cover and simmer on a low heat for 10-12 mins until the water has been absorbed and the quinoa is cooked. Remove from the heat and spread out onto a baking sheet to cool to ensure it does not overcook.

Meanwhile chop all the herbs and vegetables and place in a large bowl.

Make the dressing by whisking the lemon juice, spices and oil in a small jug.

Bring the tabbouleh together by adding the cold quinoa to the vegetables and herbs along with the dressing, mixing well to combine.

Stir though some of the pomegranate seeds and flaked almonds reserving a few to garnish.

Serve with bean burgers and relish or as a side to meat skewers or grilled fish.

 

See our other recipes

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Time to love your home

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With most of us having enforced time at home, Olivia Davies from Mullie has some advice for how you can freshen up your home especially if you’re looking to sell

Are we all painting, decorating and doing DIY ?

Recent figures in paint sales suggest many of us thought a spot of DIY would be a constructive use of our time at home, but I’m personally finding the reality quite different!

With 3 children running round, always hungry, making a mess and needing attention, I don’t quite seem to have the free time I anticipated. I’m drawn to the garden as soon as the sun shines and if I’m honest, my motivation to polish a house nobody visits is somewhat dwindling! So as a result, I have a half-finished multicoloured utility room and a half painted staircase which is already peeling because I didn’t sand it properly – or so I’m told!

Yet being creative and embarking on realistic home improvement projects is not only a productive way to pass this time, it is good for our health and well-being and may even add value to our properties. Having to stay at home does present a rare and invaluable opportunity for those who are thinking about putting their properties on the market or for those who have property sales on hold.

This probably isn’t the right time to embark on large structural changes in your home. Sourcing materials and expertise isn’t going to be easy, and attempting anything dangerous could in turn put extra pressure on the NHS. We do urge you to take great care using tools and chemical and ladders. Above anything else, it is vital that we all stay home, stay safe and save lives.

However, we do believe we would all benefit from spending some time cleaning, clearing, decluttering and freshening things up! This is always good for the soul and for those thinking of selling their property, never underestimate the impact of that first impression when a prospective buyer walks through your front door!

If a buyer is greeted with fresh neutral tones combined with a feeling of space and light, they will want to see more of a home which suggest a positive and peaceful lifestyle. We don’t all have large hallways, but it’s amazing how the illusion of space can be created with the clever use of mirrors, clean lines and flooring that run through to connect the next space.

This doesn’t mean your property should be boring – quite the opposite – that wow factor and an element of surprise is always a winner, but it’s best to keep the crazy colours and textures to your soft furnishings. While buyers like to see personality and energy, they generally want to buy a well maintained blank canvass that they can easily make their own.

Freshly painted woodwork, neutral walls and well positioned furniture complimented by healthy house plants and splashes of colour from pictures and fabrics will combine to create a property that buyers will fall in love with.

And don’t forget to spend a bit doing small jobs at the bottom of the list- like fixing loose door handles, curtain poles or broken bathroom locks! If buyers see that small jobs are left undone, they may wonder what else has been overlooked.

We believe that minor improvements and clever styling of properties before they come to market can considerably increase value. Remember, you are selling a lifestyle as much as the building. You need to prepare your property so that it touches people emotionally by connecting with their hopes, dreams and aspirations.

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Town and Gown

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Muscular Dystrophy UK is inviting the 6,000 plus runners who annually sign up to Oxford Town and Gown to safely run, jog or walk at home in this year’s virtual event for the famous race now in its 39th year. 

Inspired by people running marathons in their gardens and driveways, registrations are open for this year’s race – taking place from now until 6th May.

People like Adam Smith who had signed up to do an amazing four laps of this year’s Town and Gown 10k are leading the way by registering their own version of a ‘Lockdown Run.’

Race Director at Muscular Dystrophy UK Jessie Keighley said: “The beauty of a ‘virtual’ race is that we’re no longer tied to one location. So, if you know of friends and family up and down the country who would like to join in then get them to register here

“We need your help now even more than ever. Coronavirus has left us battling to fill a £2.8m gap in our funding from lost events just at the moment when the people we help are in real need of our support.”

Anyone who has already registered to run the Oxford Town and Gown will receive a link inviting them to register free for the virtual event and this will explain the process of taking part.

Once people have completed the event, they can log back into their race nation account and upload the date and time they took part as a ‘proof’. As soon as our offices re-open they’ll be sent a well-deserved medal.

How to take part

For more information and to register to take part online

Click here

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Wildlife Trusts online

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The Wildlife Trusts have created wonderful online nature activities to encourage everyone to tune in to wildlife at home this spring – and to help people find solace in nature during tough times

Spot bees, butterflies, bats and birds during your permitted local walk, keep children entertained with nature-themed crafts, or tune in to look at fabulous wildlife footage and photos! 

The Wildlife Trusts are also offering plenty of practical outdoor advice to inspire us to do more for wildlife in gardens, balconies or window boxes. 

Tune in at www.wildlifetrusts.org. The Wildlife Trusts launched a weekly wildlife programme on YouTube last week for kids and parents. A new video will be uploaded to Wildlife Watch UK every Wednesday at 10am. The channel will feature wildlife experts, home-school help and seasonal species to spot at wtru.st/Wildlife-Watch-YouTube. 

Future videos will include:

• How to build a pond

• Be a garden scientist  – exploring your garden wildlife

• How to identify insects in your garden

• How to make a bug hotel

• What is marine pollution?

• Why birds sing and how to recognise their songs.

Wildlife Trusts across the UK are providing new ways of helping us feel more connected to the wider world and each other, via their online and social channels.

Wildlife experts who are usually leading school visits, events or talking to visitors on reserves have had to down tools and work from home – and so they can now be found online leading wildlife-spotting tours through their gardens, blogging about the life cycle of oil beetles or sharing heart-warming sounds of a dawn chorus on a sunny April morning.

For example:

Follow over 20 webcams from nests and locations around the UK and watch puffins in Alderney, peregrines in Nottingham, bats in Essex and ospreys on their nests www.wildlifetrusts.org/webcams.

Join Sheffield and Rotherham Wildlife Trust’s mini-beast expert Ben Keywood talk about frogspawn and springtime insects from his own garden. Help the Wildlife Trust record sightings of wildlife and follow their advice for helping in your garden.

Daily wildlife diaries from Sussex Wildlife Trust’s Michael Blencowe who talks about the wildlife in his gorgeous garden.

Worcestershire Wildlife Trust is advising people about feeding birds, watching wildlife in the garden and learning how to identify it.

Hampshire and Isle of Wight Wildlife Trust is producing a series of videos called Bringing Nature to You. Join education officer Susan Symmonds and hear about the life cycle of an oil beetle.

Go to Surrey Wildlife Trust’s website where you’ll find spotter sheets and activities to help identify local wildlife.

Sign up for Herts and Middlesex Wildlife Trust’s Wild at Home ideas for regular activities and inspiration to help people stay connected with wildlife.

Keep an eye out for #EverydayWildlife across social media, an outlet to share local wildlife, big, small, grand or often overlooked.

Get guidance on how to create a butterfly haven in our Wild About Gardens campaign with the RHS, by downloading a handy booklet full of inspiration.

Leanne Manchester, wildlife gardener and digital communications manager at The Wildlife Trusts, says: “More people than ever are tuning into our wildlife webcams – more than double the figure for this time last year – and we’re seeing people have a lot of fun wildlife-watching in their gardens.

“Spring has arrived in splendid colour and sound, and over the past few days, hundreds of people have told us that they’ve spotted their first butterflies. These are joyful moments that people hold dear at this difficult time.

“Everyone can share and follow on social media using #EverydayWildlife – swapping such experiences can be a lovely way of keeping in touch.

“Do keep an eye on our channels in the coming weeks – we’ve got lots of lovely ideas and activities to help you stay connected to nature and still feel the health benefits of being outside in your garden or neighbourhood.”

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