Cotton Court Business Centre

Author: Tamsin Cann

Eating Healthy When The Rest Of Your Household Doesn’t!

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The way to succeed at eating a healthy diet is preparation!

If you live on your own you are the only one who is responsible for what lurks in your fridge, freezer and cupboards!

Have a check now – if there are plenty of processed snacks, biscuits and sweets you are setting yourself up to fail!

So, get rid of them – and not down your throat!

However, if you live with a partner, children, room-mates, or others, there is a good chance they will not have the same food choices or interest in eating healthy as you!

This may seem a big problem to you!

All the foods you are trying to avoid might be right in front of you every time you get a craving!

And this is not limited to home.

Often the same scenario will be presented to you on a daily basis at your place of work!

Sound familiar?

So, we give in and eat the junk everyone else is having – right?

Of course not!!

Despite all the temptations there are people out there managing to ignore temptation and who are eating healthy and smashing their goals!

Think how lean and toned Johnny Depp looks – and he lives in a Chocolate Factory!!!

Whilst there’s not a ‘one-size-fits-all’ solution to eat healthy when others around you don’t, there are steps that can be taken to make your success much more likely!


Make multiple meals! You whip up your porridge with fruit and a protein shake whilst the rest of the family tuck into pancakes drenched in syrup.

While they’re eating burgers and fries, you’re gobbling down fish, quinoa, and a leafy-green salad.

It’s not the ideal scenario as it will mean more time spent in the kitchen.

You will also probably spend more on food as well.

However, if it’s the only way you can stick to your plan, and make everyone else happy, it may be worth considering.


The best way to succeed is by talking to friends and family rather than assuming they know the score!

When they know you’ve got a goal to eat healthy and get in shape, most will be supportive.

However, you must be clear at the start and have a conversation about:

  • The weekly food shopping
  • Going out to eat and takeaways
  • Your fitness goals
  • Your daily calorie and macro aims
  • Meal planning and cooking.

You need to take the lead on this, but when the people closest realise you are serious they will most often support and assist you the best they can.

That’s not to say you need to push your idealism on them -this is for you and they will understand that!

Now, what if you have young children who are used to sugary high calorie snacks and meals? 

If this is the case you have a great opportunity to improve their diet for the long term!

They will thank you when they are older – that’s for sure.


Find ways to keep your healthy eating goals in your mind at meal and snack times.

Great ways to do this are:

  • Regularly talk about the reasons why you are eating healthier.
  • Post about your progress.
  • Post your goals and plan on the fridge or in the kitchen.
  • Share healthy cooking tips and recipes with others on social media.
  • Set a good example for healthy eating, without being critical of food choices others are making.
  • If you have a coach or trainer regularly liaise with them – they will be 100% supportive of you.
  • Regularly review your diet plan and re-affirm your goals.

So, there you are.

You can eat healthy when others around you don’t.

It will take discipline and planning, but the more you do it the easier it will become!

As usual, any questions fire them over.

Ian David Worthington

Creator, Owner and Coach at


If you are a busy person who’s seen unwanted body fat, general poor health and fitness sneak up, please feel free to get in touch with the GymWolfPT Team.

I specialise in helping and guiding people become healthier, more efficient/productive and have extra energy.

I coach both ‘in person’ and online fitness programs which are tailored perfectly to even the busiest and time challenged business people.

Contact me today at

Fitness For Life: The 5 Main Principles To Follow

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Health and fitness isn’t about getting in ‘great shape’ at a specific time and then falling back to where you began…

Nope, being fit and healthy is about making exercise, focused eating and routine a part of your lifestyle in a way which you enjoy, and which works for you and the people around you who matter.

Luckily there are basic and proven principles that hold true, and in this article I will be providing these and illustrating how you can utilise them to lose fat, gain energy and be at your best.


Simply wanting something isn’t enough – you need a “why”!

We all have “wants”, and for many people losing fat is one of their “wants”.

Wanting to lose fat, get in that lower dress size, having six pack abs…’s not enough!

They are good – but they are not enough to see you smash the exercises, eat the clean diet and be committed over a long period of time!

Humans rarely work like that.

To successfully attain fat loss (and any other goals)  you need to know “why” losing fat matters to you.

Everyone has different “why’s”, whether it’s to…

…get the attention of that girl/guy you like

…avoid suffering obesity related challenges that other family members have had to face

…have a fabulous set of abs on the beach

…to have the energy, confidence and drive to progress in your career

…to be able to have a game of football with your kids

The “WHY” that matters to YOU is what matters!

I had a chat with one of my clients a while back about this, it went down the lines of…

Me: “You wrote in the Lifestyle Questionnaire that you want to lose fat and get rid of your beer belly. That’s good, but why do you want to lose fat and lose the beer belly?”

Client: “Well, I’m going on holiday in 4 months with a large group of friends. We’ll spend a lot of time on the beach and I always hate taking my shirt off – many of my friends are in much better shape. I want them to see me and be impressed”.

Me: “Superb, that’s great – but can I ask WHY you want to impress them?”

Client: “This might sound silly – but there’s a girl I like – Sarah*, and she’s going to be there. I’ve known and liked her for years but have never had the confidence to chat much with her. I know that if I felt good about myself I’d have the confidence to talk to her more – and who knows!”

Now, that is his “why”, and I’m certainly not saying that being fit and healthy is the perfect way to impressive people, but we found out from that chat what his goal was!

It wasn’t fat loss – the goal was how he would feel once he lost the fat – get it?

Your “why” is what keeps you going through the hard times – the intense workouts and the junk food cravings.

The bigger the “why” to you, the more likely you are to succeed!


Fat loss occurs when you are in a sustained calorie deficit – simple as that.

This is determined by energy in, the calories consumed via food and drink, and energy out – calories burned through daily energy needs and exercise.

So the basic principle is, if you’re burning more calories than you’re consuming, you should be losing fat.

Whilst this is actually a slight oversimplification due to the complexity of the human body, it is the foundation of EVERY fat loss diet!

For Example…

The Keto Diet: The super low carb element of the diet see’s your daily calorie intake being very low!

The Atkins Diet: Likewise, the low carb and very limited eating options means calories are again limited!

Intermittent Fasting: By limiting the amount of time you can eat each day, it makes overeating very unlikely and calorie deficit likely!

Whilst this is just a small selection of diets available, they all work on the calorie deficit principle if aimed at fat loss.


There are lot’s of crash diets which actually do work – but they are temporary fixes rather than long-term solutions.

The internet is awash with “lose 20 pounds in 20 days” , “6 Week: Belly Fat Eliminator Programme” and the likes…

The problem is they are not sustainable ways of losing fat.

However, that’s not to say they are totally irrelevant or of no use.

It goes back to the “why”, and if you are a physique competitor or high level sportsman or woman looking to get in the best shape for a specific time or event then they can certainly be of use.

In fact, I create extreme eating and exercise plans for myself when competing – but only for a relatively short time period.

For most people, such extremity alongside everyday life is doable for maybe 1, 2, 4 or even 8 weeks – and then the wheels come off, big time!

If your aim is to lose fat, and keep it off, then you need a long-term plan – one that works for you.

A good approach is to review  the behaviours that got you fat in the first place, and then make adjustments based on this.

It might be appealing when you see the hottest celebrity following a new diet and promising that if you do the same you get what they’ve got – but the reality isn’t like that!

This more often than not results in the type of yo-yo dieting that sees you gain and lose the same weight year after year.

We want a long-term solution – not a yearly battle!


No person is perfect – and likewise no diet or exercise plan is either!

So what do I mean!?

Well, no person will be 100% perfect with their eating, their exercise, their mindset, their sleeping 24/7.

The key is that when the inevitable ‘fail’ occurs, we get straight back on the horse, and don’t continue to sabotage the great work we have already put in.

If you get a flat tyre on your car you don’t slash the other three as well!

And now onto diet…

Whether it’s the Keto, Intermittent Fasting, Mediterranean, Atkins, South Beach, Paleo, Ice Cream Diet (not real – I don’t think!)…they all work on the principle of eating low calories, lots of protein and vegetables – but none are perfect.

Too often people buy into the marketing and feel there is only one way they can achieve what they want – that’s b*llshit!

If 90% of intermittent fasting, Mediterranean or Paleo works for you, use 90% of it and create a solution to fill the void in the other 10%.

Oh, and contact me if you want some help on this!


As much as many people don’t want to hear it – at some point you need to track calories for efficient fat loss.

This relates to the principle of calorie restriction I described above.

Counting calories provides you the biggest tool for fat loss…..awareness!

You see, most people believe they’re doing everything right and can’t figure out why they’re not losing the fat they feel they should be.

This is where accurately tracking calories comes in!

The cause may be those 8 beers on a Saturday night, or that dressing you smother your salad with, or those sprinkles you have on your Costa Coffee!

It may not be, but you’ll never know until you start tracking your calories

This doesn’t need to be all the time – in fact, I do think it is unhealthy for the mind to be tracking them to the exact calorie for a long period of time.

However, on occasion it is needed – whether that’s to get you over a specific plateau or to get in-shape for a photo-shoot or to initially gain a better understanding of the surprising calorie differences between many ‘similar’ foods.

Guest blog by Ian Worthington of GymWolfPT.

Are you looking for a simple, sustainable plan to lose fat, have more energy, and perform your best?

Great. Message Ian today and he’ll simplify fat loss forever

Ian David Worthington | GymWolfPT

Is Your Work Success Causing You Fitness & Health Distress?

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When it comes to your job, career or business, you may be ‘hitting’ all the right moves…

You may be sealing the deals, smashing the targets and be seen as the ‘golden girl or boy’ in your specific field or industry…

And as a result of your amazingness you may very well be stacking up the promotions, building your business at a rapid rate or seeing your salary shoot upwards.

It’s all wonderful – right!?

Maybe – BUT…

Are you taking care of the ‘vehicle’ that is taking you to all these great places?

Are you keeping that ‘lifelong automobile’ well oiled, serviced and running at its most efficient?

Unfortunately, most of the busy professionals and business people I meet would have to answer a very big resounding NO to such questions!

Last week I had the privilege of meeting up with a very successful business owner, and after our official duties where done we had a really honest and insightful chat about his career, progression and overall lifestyle changes.

Here’s the main stand-out of what he told me…

“The business is going great Ian, but I’m not sure if I’ll ever get to reap the rewards of what I’ve built. I used to be in great shape when I was doing manual work in my younger years, but I’d now struggle to run down the street! It’s meetings with cakes and biscuits, wine and dine after work – my mind is in constant use, but my body is basically redundant in the role I have in my company. I’m 51 years of age and have type 2 diabetes and feel like crap most days!”


You know it doesn’t have to be this way – don’t you?

All to often we make the wrong things a priority, yet won’t assign any time, money or effort in the areas which will ALWAYS pay the highest dividends for ourselves and those around us.

Right – that’s my rant over – now let’s look at why business success often brings about poor fitness/unwanted weight gain, and let’s start putting this travesty right!


When we ‘eat out’ it’s a proven fact that on average we consume more calories than when eating at home.

And guess what…the more successful you become in your career or business, the more meetings, lunch and dinner invites you will get!

“Why shouldn’t I have that bottle of wine? – I’m the boss!”

“Why shouldn’t I have that juicy fillet steak with peppercorn sauce? – I’m smashing this job!”

You may have a point – but, over-time, you will start to have a larger amount of body fat if you don’t account for these extra calories!


As careers progress they often become less manual and more sedentary – which is great, yeh?

Well sitting down all day might seem ideal when you’ve spent years ‘running around on the shop-floor’, but your metabolism won’t be celebrating with you!

On average you expect to burn an extra 40-60 calories per day from standing up to sitting down.

Whilst this might not sound a lot, multiple it for a month or year, and the weight gain will certainly stack up!


As we climb the career ladder ‘staying late’ becomes the norm rather than the exception.

You may have the post work gym session thought, but it’s not a priority when you have that report to finish or that customer you need to call.

Eventually, over time, that workout thought disappears until it isn’t even an option.

Work is what pays the bills, what keeps you fed and what keeps that expensive Fitness Tracker on your wrist that makes you feel fitter without actually doing anything!

There are many easy ways which you can add POUNDS to your bank account without adding POUNDS to body!

  • Keep to a calorie controlled eating schedule each week. By keeping in a regular daily calorie deficit you will avoid the unwanted weight gain associated with career progression. And if you do over-step the calorie mark on certain days don’t wave the white flag! Simply put it right the next day with a large calorie deficit which will balance out the over-indulgence of the previous day.
  • Stay well hydrated each and every day. By drinking 2.5-5 litres of water each day you will lubricate your body, reduce the likeliness of over-eating and give your body an essential ingredient it needs!
  • Be active EVERY day. That doesn’t mean you have to hit the gym each day, but it does mean you should be actively looking to be active in all you do. Take the stairs instead of the lift, park your car at the far end of the car park, do an office workout or go for a walk at lunch. Just like the small negatives add up to big problems over time, the small positives add up to big successes over time!
  • Plan it in and stick to it! If you say you are going to the gym after work make it an appointment rather than an option! Once we see it as none negotiable it will not be missed!

Guest blog by Ian Worthington from GymWolfPT

If you are a busy professional person who’s seen the result of your success bring unwanted body fat and general poor health and fitness, please feel free to get in touch with the GymWolfPT Team.

Ian specialises in helping and guiding successful people become healthier, more efficient/productive and have extra energy.

He coach both ‘in person’ and online fitness programs which are tailored perfectly to even the busiest and time challenged business people.

Contact me today at

Ian David Worthington | GymWolfPT

Small Business Tips for Surviving the Pandemic (by Laura Jeffers)

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We caught up with Start-Up Competition finalist and client, Laura Jeffers who shared some of her tips for small business survival during the pandemic.

It has been a crazy year to say the least! With well established businesses shutting down all around us it’s hard to stay hopeful. If you’ve made it this far, I guess you can say you’re one of the blessed ones! 

Honestly, there isn’t yet a fool proof guide to surviving a pandemic, but here are some tips that have helped me stay afloat in business during this crazy season. 

1. Adapt your services I’m a seamstress by trade, I make garments, it’s what I love to do. Although that’s the main focus of my business, I also sell smaller accessories, African print headwraps and Bow Ties that attract other customers. Someone proposed the idea of making Masks in African print fabrics. At the time I thought it was a bad idea, I wasn’t too crazy about it, but my options were limited so I gave it a try. Initially I created a DIY mask tutorial for my YouTube channel but to my surprise, instead of generating more video views, I had hundreds more sales. Now with masks being a compulsory item in the UK, it was one of the best decisions I made for my business.

2. Keep expenses to a minimum – Last year I actually launched a second clothing brand – Stay Lit Apparel. Initially I was printing the garments locally and shipping from my studio. Although it kept costs low, I found it took a while for the garments to reach the customers, especially when the printing service was delayed or unreliable. At this point I considered buying in bulk but as it wasn’t feasible for my business at the time I researched other methods of t-shirt printing. I came across a local drop shipping company. They print the garments according to my specifications and ship them directly to the customer which also means I don’t have to hold stock. During this pandemic that has been a blessing as I haven’t had major overheads or stacks of apparel stock to shift. This has been one of the ways I’ve been able to keep business costs low and keep my brand going.

3.Tap into support where possible – The government have been offering grants for eligible small businesses. I do realise however that not everyone qualifies for this support. On doing some research I have seen that there are other initiatives being put in place to help small businesses thrive and stay afloat during lock down. It’s wise to do your research, find out what is available to you and be willing and ready to accept the support if you need it. 

4.Utilise free advertising and social media networking groups – Don’t underestimate the power of social media. My masks wouldn’t have reached as many people as they did if those who initially purchased had not shared their masks with others. It’s free for your friends, family and existing customers to share something about your brand on social media. Don’t be afraid to ask for reviews and feedback. In addition to this, there are also many groups on platforms like Facebook, that you can join, to network with other small businesses in a similar situation to you. These groups provide great support and that much needed community spirit.

5.Use your time wisely – They say time is money, so make sure you use yours wisely. Why not pick up a new skill, develop in an area that can either aid your business or even develop into another one. Invest in yourself! Do something you’ve never had the time to do, spend more time with your family, try to enjoy this season even though it’s hard. 

6.Create a new normal – Try not to dwell on the past and focus on what you have lost. Instead take time to plan the future, what that might look like and how you can move forward. 

7.Don’t give up, ask for help – Last but not least don’t give up! There is always support out there to help you create the future you dream of. Life is too short sit back and do nothing. If you need help and support, get in touch with business organisations that can offer that support to you. Cotton court are on hand to help small businesses like yours thrive and grow. Take advantage of their knowledge and services. You have come so far; you owe it to yourself to not give up! 

I hope these business tips have been helpful. What have been the pros and cons of this pandemic for your business? Let us know in the comments below.

This blog post was written by Laura Jeffers a fashion designer from Preston. She currently runs two businesses, Asikara (,a African clothing and accessories fashion label) and Stay Lit Apparel (,a Christian clothing brand). If you would like to find out more about her you can follow her via the links below.

Asikara by Laura Jane – African Fashion, Headwraps & Accessories

Stay Lit Apparel – Christian Clothing Brand


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Eat Out to Help Out

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People in Preston  will be able to make the most of a 50% discount at some of the City’s favourite restaurants with the Government’s Eat Out to Help Out scheme.

The scheme, which will run between Monday 3rd August and Monday 31st August, offers 50% off your bill, up to a total value of £10 per person. You can benefit from the scheme by eating at participating venues every Monday, Tuesday, and Wednesday,

More information about the scheme can be found here 

Here is a list of some of the participating venues across Preston. It’s the perfect time to visit all your favourite places to eat and drink in Preston, or try somewhere new:

ICEBURG – Miller Arcade, PR1 2QY

Olive Tree Brasserie – Miller Arcade, Church Street, PR1 2QY

Heavenly Desserts – Miller Arcade, PR1 2QY

Smashed – Miller Arcade , Lancaster Road, PR1 2QY

Rise – Miller Arcade, PR1 2QY

The Stanley Arms – 24 Lancaster Road, PR1 1DA

Subway –  Miller Arcade, PR1 2QY

Baluga, Miller Arcade, Lancashire, PR1 2QY

Level – Lancaster Road, PR1 1HT

Cafune 35 Market Place, PR1 2AR

Stratos – 7 Avenham Street, PR1 3BN

McDonald’s – 174 Friargate, PR1 2EJ

EastZEast – 19 Church Street, PR1 3BQ

Subway – 10 Friargate, PR1 2AUA

Ravenous – 12 Cannon Street, PR1 3NR

Paluca’s – Guildhall Street, PR1 3NU

Wings and Beer Co – 37-38, Cannon Street, PR1 3NT

We Dont Give a Fork – 20 Guildhall Street, PR1 3NU

Raffles Coffee House – 29 Friargate Walk St. Georges Shopping Centre, PR1 2NQ

Brew and Bake – New Market, Earl Street, PR1 2JA

Cherry Pie Coffee & Co  – Market Hall, Earl Street , PR1 2JA

Thai Orchid – 33 Cannon Street, PR1 3NS

King Dumpling – 87 Lancaster Road, PR1 2QJ

Taste of Turkey 22-24, Manchester Road, PR1 3YH

Kimji Korean – 12 Winckley Street, PR1 2AA

The Cafe Bar – 11b Winckley Street, PR1 2AA

Tino’s – Hill Street, PR1 2BB

German Doner Kebab –7 Fleet Street, PR1 2UT

Azuma – 125-126 Friargate, PR1 2EE

Theatre Street Bar & Grill – 3b Theatre Street, PR1 8BQ

Moka cafe bar and restaurant –  Fishergate, PR1 2NJ

Grillaz – 121-122 Friargate, PR1 2EE

Bistrot Pierre – 83b, Fishergate, PR1 2NJ

Town House Coffee and Brew Bar – 62 Friargate, PR1 2AT

Plau – 115 Friargate, PR1 2EE

Shahzaad Tandoori Restaurant – 64 Friargate, PR1 2AT

McDonald’s – Fishergate Centre, PR1 8HJ

MOKA on the Balcony – Fishergate Centre, PR1 8HJ

The New York Pizza Co –  40-60 Walker Street, PR1 2RQ

Street Food Preston Ltd – 40-60, Walker Street, PR1 2RQ

Baba’s Biryani – 40-60, Walker Street, PR1 2RQ

Chicos – 133 Manchester Road, PR1 4HL

Starbucks – Fishergate Shopping Centre, PR1 8HL

Cool Panda – 90-91, Friargate, PR1 2ED

Fiza Foods Ltd – Unit 3C, Osbourne Street, PR1 6PZ

Traian Ltd/ Steakhouse Saloon – 100 New Hall Lane, Lancashire, PR1 4DT

Subway – 73 Fylde Road, Lancashire, PR1 2XQ

Manjaros – 79 London Road, PR1 4BA

Flipout Preston- Mercer Street, PR1 4LQ

The Destination – 1a Fishwick Park, Mercer Street, PR1 4LQ

The Continental – South Meadow Lane, PR1 8JP

Mastersons – 32 Garstang Road, PR1 1NA

House of Gelato – 32 Garstang Road, PR1 1NA

Tang – 241 Fylde Road, Ashton-on-Ribble, PR2 2NH

Top Cafe – 248 Ribbleton Lane, PR1 5EB

RK Dining – 75-77 Plungington Road, PR1 7EN

Gusto Italia – 6-8, Watery Lane, Ashton-on-Ribble, PR2 2NN

Rosemary on the Park – Moor Avenue, PR1 6AU

McDonald’s – Capitol Centre, Walton-le-Dale, PR5 4AW

Starbucks – Unit 8, Capitol Centre, PR5 4AW

The Yew Tree – 100 Victoria Road, Walton le Dale, Lancashire, PR5 4AU

Goffys – Deepdale Retail Park, Blackpool Road, PR1 6QY

McDonald’s – Deepdale Retail Park, Blackpool Road, PR1 6QY

KFC – Deepdale Park Blackpool Road, Lancashire, PR1 6QY

Pinocchios- 34 Chorley Road, Walton-le-Dale, PR5 4JA

Marinos – 156 Watling Street Road, Fulwood, PR2 8AH

No 15 Cafe – 15 Priory Lane, Penwortham, PR1 0AR

Plungington Hotel – 67 Lytham Road, Fulwood, PR2 3AR

The Hunters – Hennel Lane, Lostock Hall, PR5 5UL

Lime Bar Lounge – 42a Liverpool Road, Penwortham, PR1 0DQ

Ristorante Salvatore’s – 61-63 Liverpool Road, Penwortham, PR1 9XD

Tap and Vine – 69 Liverpool Road, Penwortham, PR1 9XD

The Cow Shed – 85 Liverpool Road, Penwortham, PR1 0QB

Preston Golf Club – Fulwood Hall Lane, Fulwood, PR2 4DD

McDonald’s – Pedders Way, Ashton-on-Ribble, PR2 2TX

Booths – Millbrook Way, Penwortham, Lancashire, PR1 0XW

The Sir Tom Finney – Central Drive, Penwortham, PR1 0NL

The Beam and Brycg – 2 Station Road, Bamber Bridge, PR5 6QL

Walton Arms – St. Aidans Road, Bamber Bridge, PR5 6GD

KFC – 456-458 Leyland Road, Lostock Hall, PR5 5RY

McDonald’s – Asda Supermarket, Pittman Way, Fulwood, PR2 9NP

Booths Cafe –  260 Sharoe Green Lane, Fulwood, PR2 9HD

The Ginger Bistro – 333 Garstang Road, Fulwood, PR2 9UP

Withy Arms – 122 Station Road, Bamber Bridge, PR5 6QP

Lyn’s Lunch Box – 14 Birkdale Drive, Ashton-on-Ribble, PR2 1UL

Subway Tickled Trout Services – Riverside Filling Station, Preston New Road, PR5 0UJ

Lillybetts – 784 Blackpool Road, Lea, PR2 1XL

Tiny TeaCups Play Cafe Ltd – Unit 4, Cotton Mill Road, Bamber Bridge, PR5 6LF

The Mill Cafe –  St Catherines Park, Lostock Lane, PR5 5XU

Subway – Unit 4, Fulwood Central, Olivers Place, Fulwood, PR2 9BQ

Clip n Climb – 1b Wyder Court, Ribbleton, PR2 5BW

WA Bar and Bistro – 2-4, Spinners Square, Bamber Bridge, PR5 6EQ

Preston Grasshoppers RFC – Lightfoot Green Lane, Fulwood, PR4 0AP

Ashton & Lea Golf Club –  Tudor Avenue, Lea, PR4 0XA

New Hall Tavern – Cuerdale Lane , Lancashire , PR5 0XA

Stickyweeds Coffee Shop – 328 Chapel Lane, New Longton, PR4 4AB

Dobbies Garden Centre – Blackpool Road, Clifton, PR4 0XL