Cotton Court Business Centre

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Local Community Asked to Come Together for Disadvantaged Young People

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Two Lancashire business centres launch appeal to bring a smile to young people’s faces this Christmas.

Cotton Court Business Centre are partnering with the Landmark in Burnley to invite members of their local communities to come to the aid of disadvantaged young people across the county.

The appeal asks businesses and members of the public alike to spare a thought for disadvantaged young people in their area this Christmas. In previous years, the appeals have been a huge success, and supporters rallied around to donate gifts that can be opened on Christmas Day. This year, due to Covid 19, the appeal will be run slightly differently. The business centres are asking people to make an online financial donation so that Barnardo’s Lancashire Services staff can purchase gifts for all of the young people they look after, in time for Christmas. The Just Giving page can be found here.

The target for this year is to be able to buy gifts for the 350 young people that Barnardo’s support across Lancashire. Everyone’s finances have been put under pressure this year so it would be really great even if people can donate just a little (or a lot if you can!) and anyone that donates will receive a certificate.

The appeal has gone from strength to strength and is now in its eighth year, but unfortunately, as momentum for the cause grows, so too has demand. 2020 has been a difficult year for many, so the campaign is being pushed especially hard, to make sure that no Barnardo’s supported young person is left without a present to open on Christmas Day.

Cotton Court Managing Director Robert Binns said:

“2020 has been a tough year for a lot of people, but for children and young people that are vulnerable, life is now even harder. This year, more than ever, we’d really like everyone to come together to show that we care. Every year we are blown away by the support and generosity that the community show towards the appeal. The number of people that get involved is always astounding and we hope that this year will be no exception!”

Liz Wilkinson. General Manager of The Landmark, added:

“Sadly, we know that this will be a really tough Christmas for many local families as many have suffered job losses and reduced income due to the impact of the Coronavirus pandemic. By donating this year you can help us to remind families facing a tough winter that their community cares.”

Debbie Nolan Plunkett, Barnardo’s Assistant Director of Children’s Services, talks about how the Christmas appeal has helped in previous years:

“The support which Cotton Court has given has enabled many children,young people and families to have a brighter Christmas. Watching faces light up when presents are delivered is one of the greatest joys that our staff experience and the difference these gifts makes to a lonely teenager living in supported accommodation or in their own flats/houses or families struggling financially is almost beyond words.

We work with over 350 children in Lancashire including children with disabilities, children in care, care leavers and young carers and it is such a blessing to have Cotton Court and this year The Landmark leading the appeal to ensure that no child or young person known to us go without a present this Christmas. Covid 19 has caused so much anxiety and stress for children, young people and families and making this Christmas count feel more important than any year previously. We really are grateful to all businesses and individuals who contribute to make a real difference in a child’s life”

The money raised on this Just Giving page will be used by the Lancashire Services staff who work and personally know these young people so they can buy them at least one gift especially for them.

 

The appeal launches on Monday 23rd November and closes on Monday 14th December.

The ‘3-step system’ – Pointing your Health and Fitness into the right direction

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I’m super excited and thrilled that you have answered my ‘call to action’ and now have the ‘3-Step
System’ firmly within your grasp! And that grasp is going to get stronger, as will you!

You have taken the first steps to transforming your body, and in fact your life, maybe even the lives ofthose closest to you! That seems like a very bold claim – right!? It is, but it is also true!

IF YOU IMPROVE YOUR HEALTH AND FITNESS YOU WILL SEE MANY PROVEN ‘LIFE’
BENEFITS SUCH AS…

• Improve Your Self Esteem
• Sleep Better
• Lose Weight
• Improves Energy Levels
• Have Fun & Make New Friends
• Reduce Anxiety & Depression
• Improve Balance & Coordination
• Strengthen Your Immune System
• Increases Metabolic Rate
• Reduces Aches & Pains

And how do you think this will affect children and people around you?

Well, let’s look at children. Children don’t do what they are told, they copy what they see! It’s common place to see parents with unhealthy eating habits and unhealthy lifestyles having children with unhealthy eating habits and unhealthy lifestyles! It’s not always the case, but, unfortunately, it’s a strongly linked cycle whether we like to think so or not!

Now, back to the ‘3-Step System’…

The GymWolfPT 3-Step System – Version 2

HOW TO IMPROVE YOUR BODY AND LIFE THROUGH HEALTH AND FITNESS!

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I realise there are countless books you could be reading right now, but you’re here, with me and
my book! It’s flattering and I feel privileged to be here with you.

Which is why I want to tell you HOW I’m different, and why you should continue to read and
listen to me….

Firstly, I’m not interested in teaching you the same things that the other coaches, companies or
robots constantly spout in a series of re-packaged offerings!

Lies, deception and cons aren’t, and never will be, my cup of tea – I don’t even like tea!!

Read more at GymWolfPT Ebook 2020

 

It is not too late!

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Right about now you’re most probably thinking “Why the hell should I take the time to read
this book???”

…There’s literally gym loads of fitness pro’s out there telling me what I NEED to do……but I
don’t have the time, motivation, money or lifestyle to get it done!

And you have a valid point! If I were you I’d be asking myself exactly the same question – our
time is precious and should never be wasted!

SO WHY ME? WHY NOW?? WHY THIS BOOK???

These are great questions, and I’ll get onto answering these after I’ve said a massive “hello
and welcome”……you’ve started reading!!

GymWolfPT Ebook – WomenCover

Lancashire Business Week 2020!

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Lancashire Business View are celebrating #LancashireBusinessWeek, Monday 23rd November to Friday 27th November by hosting a programme of five series throughout the week. These themes will talk about both the county’s successes and post Covid 19 future throughout the sessions.  

Lancashire Business View are concluding breakfast briefings within a conclusion meeting on Friday 27th November, discussing questions from readers and viewers. 

If you want to network, showcase and be inspired then this years #Lancashirebusinessweek with Lancashire Business View is the ideal event for you and your business. 

The briefings will be daily 9.00-9.45am during the week commencing Monday 23rd November. 

During these difficult times, all businesses have had some sort of impact with the uncertainties of Coronavirus. Lancashire Business views are wanting businesses to speak out about the challenges they have faced to show others how they can learn from certain experiences. 

For the full programme outline, and to register your place visit –

https://us02web.zoom.us/webinar/register/WN_Rii5nkdlSLy6U9AkwFnsPQ

FITNESS ADVICE TO MY 21-YEAR OLD SELF!

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At 21-years of age I thought I knew it all!

I thought I was playing the game of life and had found the ‘cheat sheet’ – nothing could stop me!

Fast forward 23 years, on the 24th September 2020 I turned 44 years of age.

Throughout these 23 years there has been one major constant in my life:

FITNESS!

I’ve always trained, at varying levels, and I’ve played plenty of sports from football to tennis to athletics.

I’ve learned a great deal in this time, particularly in regard to weight training and health.

In my teen years and twenties I was your common vain gym guy – all the gear with no idea!

I was a six-pack obsessed, bicep obsessed novice who neglected my legs – who looks at legs in a nightclub anyway!?!

My goals regularly changed, but there was never a defined plan or logical approach – I made mistakes!

Some I learned from, some I did numerous times before I learned!

So, for the past 23 years I have steered my way through life with many crashes on the journey!

In fact, I’ve had a few ‘write-offs’ as well!

However, through the mistakes, adversity and hardship you learn – and boy, I have learned!

I have figured out what works and what doesn’t, particularly when it comes to health and fitness.

Right, before you start aging reading this, I’ll stop dithering and give it to you straight:

1) GO SQUAT:

WHEN YOU FIRST START WEIGHT TRAINING MAKE SURE YOU MASTER THE MAIN COMPOUND LIFTS.

The first one to master, I would suggest, is the squat.

This amazing exercise has literally hundreds of variables and should stay a part of your training forever.

Start low on weight and progress, always focusing on the correct technique, range of movement and performing it safely.

The 21-year old me didn’t do this.

I was clowning around doing the latest ‘fad’ exercise featured in Men’s Health Magazine!

I was doing a bicep curl at a 36 degree forearm angle whilst standing on one leg.

I was hanging on a bar whilst drinking a protein shake!

I was in desperate need of a slap from the 43-year old me!

And remember, there is no getting away from the fact that if you want to progress you need to progress your training!

If your routine does not work on the principle of consistently adding weight to your lifts, three years down the line you’ll be no stronger and look exactly the same, or worse!

2) EAT GOOD AND EAT PLENTY:

If your goal is to get bigger and stronger, eat as much you can of the right stuff.

If your goal is to get toned and stronger, eat plenty of the right stuff!

It’s a common belief at an early age that if you work hard at the gym you will get the body you want regardless of diet.

Whilst muscles are placed under stress during your workouts, the actual growth takes place through your diet and rest!

If you are to make progress you should be eating at least three balanced meals each day consisting of protein and carbs from good sources.

You should supplement these with healthy snacks.

3) SLEEP:

I have many friends, present and past, who trot out the old “Sleep!?! I’ll sleep when I’m dead!”.

Strangely enough many of these people actually look like they are dead!

You need to look after yourself, and consistently depriving yourself of sleep is a certain way to mess yourself up!

If you are fitness training, or involved in sport, you should be aiming to get at least 7-8 hours sleep every night.

Sleep is where your recovery will occur, and this is key for growth and progression.

4) LEARN HOW TO ‘WORKOUT’ NOT JUST ‘HIT THE GYM’:

At an early age I wanted it all – the massive biceps, the ripped abs, the great stamina/performance – and I wanted it quick.

So when I hit the gym I didn’t have a plan – I just tried to do as much as I could fit into the 1 to 2 hours I had!

If you are a gym ‘newbie’, make sure you avoid my mistake at all costs!

Follow a long-term training schedule which is geared towards driving improvement on the main lifts (squats, bench press, dead-lifts etc).

Don’t fall into the ‘what shall I do today’ kind of program that so many people are on!

5) YOU DON’T NEED SUPPLEMENTS:

Although the majority of the fitness world would have you believe otherwise, you do not need supplements to get toned, big or strong.

Everything you need can be found in wholefoods!

If you are working out correctly, eating right and resting the right amount of time there is no need to waste your money on supplements – especially when you are a beginner.

In the most part a common sense approach is what works.

Don’t over complicate things!

Some of you will read the above and think “no shit Einstein!”.

However, the truth is many beginners, like my 21-year-old self, fail to see what is right in front of them!

Any questions? Be sure to fire them over to me!

CREATING A STRONG IMMUNE SYSTEM THROUGH EATING.

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HEALTH AND WELLBEING IS A MULTI-FACETED STATE WHICH IS IMPACTED BY A NUMBER OF THINGS, OF WHICH ‘WHAT WE EAT AND DRINK’ IS A MASSIVE ONE!

Having a strong immune system plays an integral part in having good health and wellbeing, and again, this is very much tied to a balanced and healthy    diet.

With the coronavirus COVID-19 pandemic currently being a very real threat in almost every country the world over, our immune systems have suddenly become the focus of much analysis and research.

Having a strong immune system will not only reduce your risk of contracting COVID -19, but also the risk of getting ill at any time in the future.

Now, I hear a lot about ‘boosting’ our immune systems, and whilst I understand the concept it is actually false to think diet can do this.

Our immune system is in place and capable of doing the job it was created to do.

However, obstacles and unwanted demands are often placed on our immune systems.

Maintaining a healthy diet will simply reduce or remove some of these obstacles and have it working more efficiently towards it’s original capabilities.

What a healthy and balanced diet can do to the functionality of the immune system is great…

  •  support healthy hormonal functioning
  •  fuel exercise and movements
  •  control body fat, acidity and hydration levels
  •  manage chronic inflammation

BUT, WHAT IS A HEALTHY BALANCED DIET?

Right, so we’ve established that maintaining a strong immune system requires a healthy and balanced diet, but what does this involve?

A healthy balanced diet can be considered one which includes adequate micro and macronutrients and an adequate amount of daily calories based on our current body size and lifestyle.

It also consists of minimising or eliminating the consumption of foods and drinks which could potentially be harmful to us or which have no nutritional benefit.

Now, I have found that a lot of people don’t know this, and have no clue as to what such an eating plan would look like!

I have friends who believe that processed foods with ‘fruit’, ‘fish’ or ‘low-fat’ in their title are automatically a ‘good choice’!

Now, for a diet to be healthy and balanced I believe it must have the following elements, and also not have too many ‘none healthy’ elements as to dilute these elements…

  • Sufficient calorie intake, based on your weight, height, age, sex and fitness goals
  • Sufficient macronutrient intake
  • Sufficient micronutrient intake
  • Sufficient water intake as to remain in a hydrated state
  • Consistency to keep this going the vast majority of the time

Now that is an overview of a healthy and balanced diet, but we also need to know how that would look in reality.

Whilst there is a whole plethora of foods and fluids that fit the bill, as well as equal or more which don’t, the basic principles your diet should follow are shown below:

 

 

  • Consist mainly of whole foods, with processed foods minimal or eliminated completely 
  • Consistent consumption of healthy fats (such as those found in nuts, seeds, oily fish, avocado and olive oil)
  • Consistent consumption of fruits and vegetables, beans, legumes and pulses.
  • Sufficient protein consumption which can be achieved through lean meat sources, plants based protein sources, seafood sources or a combination of the three. These can be ‘topped up’ by supplement based proteins such as whey, casein or pea. 
  • Sufficient (but not high) salt and sodium consumption.
  • Daily water intake based on your activity and size. No less than 2 litres per day.
  • Limited or no alcohol intake (alcohol is empty calories)
  • Limited trans and saturated fat intake and limited refined starches and added sugar

For example, a Mediterranean style diet ticks many of the above boxes, and whilst many may have healthy and balanced meals on occasion, there is very much a culture of fast-food / takeaways, high alcohol consumption and quick-and-easy processed meals in the UK.

Whilst the guidelines I’ve quoted above hold true, it must be accompanied by the caveat that this is based on what would be considered average people.
There are certain groups who may be more or less at risk of nutrient deficiency (e.g. iron deficiency is more prevalent in women due to menstruation).
There There are a number of other ways we can boost our immune system alongside a healthy balanced diet, including:
  •  Regular and sufficient daily sleep patterns 
  •  Exercising Regularly 
  •  Not smoking 
  •  Getting plenty of natural sunlight 

I’d welcome any questions or feedback you may have.

Stay Safe, Stay Strong, Wash Your Hands and Do The Right Things Daily.

NOT MAKING FITNESS PROGRESS? FIX THE MISTAKES THAT ARE STOPPING YOU ACHIEVING YOUR GOALS!

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NOT MAKING FITNESS PROGRESS? FIX THE MISTAKES THAT ARE STOPPING YOU ACHIEVING YOUR GOALS!

If you’re trying hard but struggling to lose fat/weight, build lean muscle, get stronger or tone up there is a good chance you’re subconsciously sabotaging your results.

Even minor mistakes can add up over time and prevent the progress you desire.

Below are the most common mistakes people are making.

How do I know this you may be asking? Well in my 25 year+ experience of fitness I’ve seen a lot of things, and many of the mistakes I’ve personally made myself!

Right, without ‘further a do’ here goes….

1) YOU ARE NOT TRAINING AT A HIGH ENOUGH INTENSITY:
If your gym sessions are more like a social meet-up and chat you aren’t working at a high enough intensity. It’s great to workout with a friend or partner, but if you aren’t pushing each other to new levels it might be tie to train alone.

HOW TO FIX THIS MISTAKE:
Plan your workouts and stick to them! Make sure you keep to the plan by;

– timing your rest periods between sets

– record your reps and sets against your plan

– wearing headphones to minimise distractions

– don’t pull up short – complete the workout

2) YOU ARE OVER-EATING:
Are you just guessing how many calories you’re consuming in each meal and snack? Dieting this way almost always leads to overeating and consuming too many calories daily.

HOW TO FIX THIS MISTAKE:
Determine the number of calories you need to consume each day, ideally alongside the macro breakdown of proteins, fats and carbs. Then stick to it by weighing your food, prepping your meals and tracking everything you eat and drink. This sounds difficult but once it becomes a daily habit it takes minimal time and effort.

3) YOU ARE UNDER-EATING:
If your goal is to lose weight and lower body fat you may find yourself going long periods without eating and frequently skipping meals. If you’re not consuming enough calories your metabolism goes into survival mode to store fat rather than burn it!

HOW TO FIX THIS MISTAKE:
It seems illogical to consume lots of food throughout the day. However, if you want to make gains, you need to feed your body enough calories and macros to fuel metabolism, muscle repair, and growth.

4) YOU ARE NOT PUSHING YOUR LIMITS:
You may enjoy lifting, but aren’t pushing your limits. You complete a set of 10 reps, but it’s no kind of struggle. You won’t stimulate muscle growth like this.

HOW TO FIX THIS MISTAKE:
Choose a weight you can safely handle for just 8 to 12 reps. You want to fatigue the muscle, so that the last couple of reps in a set are really difficult to get out.

5) YOUR NOT GETTING ENOUGH SLEEP:
If you think you can get by on a little sleep mixed with coffee and energy drinks you’re in trouble. You need 7 to 8 hours of sleep to support muscle growth, repair, and recovery between workouts.

HOW TO FIX THIS MISTAKE:
Create a sleep routine. Try to go to bed at the same time each night. Aim for 7 to 8 hours of sleep per night.

6) YOU ARE DE-HYDRATED:
Dehydration slows metabolism, contributes to muscle tightness, and prolongs recovery time. It has numerous other detrimental affects on the body.

HOW TO FIX THIS MISTAKE:
Drink a minimum of 3 litres of water per day. Track your water like your food with a mobile app or by using a measured container.

7) LIQUID CALORIES:
You probably think a few drinks won’t make a big difference. Fizzy pop, beer, wine, shots and energy drinks will add calories. If they’re not sugar-free, calorie-free, or low-calorie, you’re probably adding too many extra calories.

HOW TO FIX THIS MISTAKE:
Simple – drink more water – it contains zero calories.

8) YOU ARE INCONSISTENT:
You’re lapsing about training, dieting and getting results for a few days or a week. Then your drive dies out. You skip workouts, and your diet goes off the rails. It takes you time to get back on track and this happens at regular intervals!

HOW TO FIX THIS MISTAKE:
It starts with self-discipline. But creating accountability with a training partner, or getting help inside my private GymWolfPT Member Facebook group can really help.

9) YOU ARE NOT HAVING REST DAYS:
You enjoy training and lifting weights so much that you never want to take a rest day. Even when you feel fatigued, you still force yourself to train!

HOW TO FIX THIS MISTAKE:
One or two rest days a week, where you don’t do any heavy lifting, and cardio is minimal, is good for recovery and making gains. At the end of a hard training cycle consider a week of no activity. Make a rest day(s) part of your weekly training routine.

10) YOUR WORKOUT HAS GONE STALE:
Doing the same workout over and over again will eventually see your body adapt and stop making gains.

HOW TO FIX THIS MISTAKE:
Make simple changes to your workout from week to week. Lift heavier. Complete extra sets or reps. Swap barbells for dumbbells or kettlebells. Give your workout routine a complete overhaul every 4 to 12 weeks.

Gym Wolf PT launches new Elite fitness hub!

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Gym Wolf PT’s new membership site packed with various health & fitness courses/programmes, downloads, ebooks, workouts, recipes, diet plans, exercise videos, challenges and much more. Extra content is being added regularly.
Going forward he will be making this fitness hub a paid monthly subscription (probably £9.99 to £17.99 per month). However, as a pre-launch Gym Wolf PT is doing a special offer of LIFETIME standard access for a one-off payment of just £27. There is then an optional upgrade to LIFETIME VIP access for an extra £97.
On the GymWolfPT Elite Sales Page https://gymwolfpt.kartra.com/page/standardaccess there are buttons to take you through to checkout ( https://gymwolfpt.kartra.com/checkout/e73d4a89b20430e99d63f3954579ef14 )
On the checkout page there is a text box, where the code COTTONCOURT can be used for a further 25% off for Cotton Court customers . Therefore the price for Lifetime Access to GymWolfPT Elite will be:-
  • GymWolfPT Elite Standard Lifetime Access – £27 £20.25
  • Upgrade To GymWolfPT Elite VIP Lifetime Access – £97 £72.75


Wellbeing Lancashire Organisation Lok to Grow their Community with Membership Launch Event

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Wellbeing Lancashire Organisation Look to Grow their Community with Membership Launch Event

Wellbeing Lancashire CIC, formed by a group of Lancashire wellbeing providers, is holding a virtual launch event, 5th November,  to invite other providers across the private, public and third sectors of Lancashire to join them by becoming members. 

With a mission to make Wellbeing a top priority in the county, the membership launch event is an opportunity for wellbeing businesses serving the county to join a framework for delivery. 

Wellbeing Lancashire Co-Founder, Jason Kingston, also of Cube Thinking comments, “Wellbeing Lancashire membership will not only allow providers to join the shop window of amazing wellbeing services that this county has to offer; they will become part of a movement that is so needed right now. We look forward to revealing all at our event on 5th November.”

Steve Fogg, Chairman of the Lancashire Enterprise Partnership and new Leader of the Seed Alliance will introduce the virtual event; which will also include a live tour of the new Health Innovations Campus at Lancaster University; and confirmed Q & A panel guests Talib Yaseen OBE, Executive Director of Transformation, Lancashire & South Cumbria Integrated Care System; Professor StJohn Crean, Pro Vice Chancellor (Research, Innovation and Enterprise), University of Central Lancashire; Duncan Sandford, Managing Director Digital Lancashire; Adrian Leather, CEO Active Lancashire.

Of his support of Wellbeing Lancashire, Steve Fogg comments, “There is an inescapable link between our health and the economy. In Lancashire the inequality of health has created a gap with the rest of the UK that must be levelled. I believe that what Wellbeing Lancashire are looking to achieve; and their collaborative ethos is engaging and will help provide a platform to fuel our local economy’s recovery.”

The event will take place via Zoom, 5th November, 12.00-13.30. Book your place on this link https://www.trybooking.com/uk/events/landing?eid=14353

For further information:

Cheryle Britton

Founder YOLO Wellbeing/ Co-Founder Wellbeing Lancashire

01772283139/ 07912536658

cbritton@yolowellbeing.co.uk

Wellbeing Lancashire Big Bang Membership Launch 5 November 2020

 

Wellbeing Lancashire Members include

Cheryle Britton, Founder YOLO Wellbeing; Celia Gaze, Founder and Managing Director, The Wellbeing Farm and the North West Centre for Business & Team Building; Jason Kingston, Partner Cube Thinking; Lee Chambers, Founder, Essentialise and Emma-Louise Fusari, Founder In-House Health

Supported by: Matt Gibbs, Founder, WALX Preston; Debs Brookes, Founder Roots of Life Health and Wellbeing Events; Jackie Robinson, Founder, The Balance Approach; Jo Le’Febour, Founder, Tame Your Sugar Monster; Sunny Sandwell, Founder and Managing Director, Fun at Work and Sunshine Events; Jackie Connaghton, Co-Founder, Business Health Institute

 

Wellbeing Lancashire Membership Launch Event

Agenda

12.00    Event opened by Host – Jason Kingston, Partner Cube Thinking/ Wellbeing Lancashire Co-Founder 

12.05    Introduction – Why is Wellbeing Lancashire so important?

Steve Fogg, Chairman Lancashire Enterprise Partnership/ Leader of SEED Alliance 

12.15    Live tour of the Health Innovations Campus (HIC Lancaster University) 

                Glyn Jones, Commercial Programmes Manager, HIC Lancaster University

12.25    Member benefits Roots of Life Magazine and Events

                Debs Brooks, Founder Roots of Life/ Co-Founder Wellbeing Lancashire

12.30    Member benefits NWEEG Lite membership

 Steve Smith, Managing Director Anthem Engagement/CEO NWEEG/Co-Founder      Wellbeing Lancashire

12.40    Wellbeing Lancashire website – the trip advisor of Wellbeing Services in Lancashire

Lee Chambers Founder Essentialise Workplace Wellbeing/ Environmental Psychologist and Wellbeing Consultant/Radio presenter Ribble FM/ Co-Founder Wellbeing Lancashire

12.50   CAD Talks in association with Wellbeing Lancashire

Elliot Evans, NHS Connect My Community, and Jackie Robinson, Founder The Balance Approach/ Wellbeing Manager, Lancashire BME Network/ Co-Founder Wellbeing Lancashire 

13.00   Membership criteria – standards, values and best practice         

Emma Fusari RGN, Founder In-House Health/Radio Presenter Fab Radio International/Co-Founder Wellbeing Lancashire

13.10   Q&A Panel Wellbeing Lancashire – The Power of Collaboration

Talib Yaseen, OBE, Executive Director of Transformation, NHS South Cumbria and Lancashire; Professor StJohn Crean, Pro Vice Chancellor (Research, Innovation and Enterprise), University of Central Lancashire; Duncan Sandford, Managing Director, Digital Lancashire; Adrian Leather, CEO Active Lancashire

13.30     Close-   Jason Kingston