Your Best Sales Representatives Who Don’t Wear Suits

Spencers Haulage Ltd. based in Burnley can provide all your needs in haulage, consulting, exports and recycling.

With Over 20 years of Distribution, Logistics and Supply Chain experience, Burnley born Gary Spencer, the owner, decided to set up his own Cargo and Freight company in 2018 and has never looked back.

Gary is married to Jane and has a daughter, Amelia who has now given him a grandson, Flynn and he also has a son Olly, who plays for Rosegrove FC football team and Gary’s company sponsors the team. He is looking to build a bright future for them.

Spencers Haulage wanted to provide a reliable and efficient link between production and the end-user in a wide range of industries including engineering, printing, and waste management.

He now proudly owns three H.G.V.’s and plans to double the business again in the next two years. They provide a personal distribution service throughout the UK. From small loads to bespoke deliveries.

He started as a Logistics Coordinator, moving on to a Transport Planner and then a Logistics Team Leader and finally a Transport and Warehouse Manager for engineering companies.

Gary understands that moving large equipment and products can be a headache but with his extensive experienced background in providing bespoke transport solutions, his team can calculate the most effective and safe way to move your collateral.

During the Covid pandemic, the company’s one and only contract folded and they never opened their doors again. This was a time to diversify and rethink their plans. Being a newish business, Gary was not entitled to any help from the government but took a loan and invested in his business.

Gary believes that as well as excellent transport skills you need to provide quality customer service and he has recently secured some big contracts with an aluminium and can recycling company and also with Hinkley Point Nuclear Power Station. The company are soon to be looking after sporting events across the country.

He is happy to arrange exports as Brexit has created a nightmare for this sector but he is confident he can take away the stress and support in any delivery.

They can also provide a consulting service, partnering with your transport manager, ensuring compliance, whilst working to budgets and timings to enhance your business performance.

As Gary says ‘’They are in it for the long haul’’ and they are ‘’Big enough to cope, small enough to care’’

For all your distribution needs contact Gary:

E gary@spencershaulageltd.co.uk N 07540 069 206 F @www.spencershaulageltd.co.uk L www.linkedin.com/in/

gary-spencer-6994b542/

Better Quality Sleep - 7 Top Tips to Kill ‘Snooze’ and Boost Your Energy

Everybody knows how it feels to wake up and having to drag yourself out of bed, drained and with no energy. You might ache in places, feel grumpy and irritable and your brain is foggy. IMAGINE waking up fully refreshed, re-charged with clear thinking, ready to take on the day with whatever it holds for you. The quality of your sleep affects how you will feel, think, and perform throughout the day. 2 in 3 people in the UK say they don’t sleep enough and 1 in 3 suffer insomnia impacting the quality of life personally and costing the UK economy over £43billion this year (www.statista.com).

SLEEP IS VITAL FOR LIVING YOUR BEST LIFE

Sleeping is a critical factor for your physical and mental health and is just as important as regular exercise and a healthy diet. Research shows that lack of quality sleep has immediate negative effects on your hormones, sports performance and brain function and can lead to health challenges from brain fog, lack of concentration, anxiety, obesity, heart disease, and diabetes, to hallucinations and psychosis and even death.

It also impacts your appearance (rapid ageing) through premature wrinkling and dark circles around your eyes. Chronic lack of sleep may increase your levels of the stress hormone, cortisol, which breaks down collagen, reducing your skin elasticity and making you look twice your age. �� WHAT HAPPENS DURING SLEEP?

Sleep is the time for your body to restore, build new cells and for your brain to memorize information and learn. Sleep affects every type of tissue and system in the body – from the brain, heart, gut and lungs to metabolism, immune function, mood, and disease resistance.

Studies discovered that sleep also does ‘housekeeping’ for the brain by flushing out toxins that built up during waking hours.

There is much more, but I hope you can see already why sleep is so vitally important for our everyday being.

WHAT DISRUPTS OUR SLEEP?

The main factors that disrupt good quality sleep are:  ‘Busy’ Sleep environment & Blue light  Lifestyle - Sub-optimal eating habits, unbalanced gut microbiome, exercise

 Lack of resting time or interrupted sleep routine and

Circadian Rhythms (e.g., shift working)  Emotional state of mind - Anxiety / Stress / Worries

7TOP TIPS THAT WILL IMPROVE YOUR SLEEP 1. MAKE YOUR BEDROOM A SANCTUARY

Your bedroom is the place to sleep or have sex. That’s it. It’s not a cinema, office, storage room or a dining room for example. Studies showed that people sleep better in a relaxing environment, i.e., when their bedroom is optimized for light, noise levels, temperature, and comfort.

Consider the following for your bedroom:

 Use light colours of blue, light pink, white, beige and greens. Avoid purple, red, brown, or grey colours.  Reduce external noise; play soothing music, rhythmical sounds.Research found nature sounds to help reduce night-time awakenings, improve sleep quality, and reduce the time taken to fall asleep  Keep the temperature at 15-20°C  Diffuse essential oils. Choose Chamomile (sedative),

Marjoram (antidepressant, anxiety relief), Clary Sage (calm, sedative), Frankincense (lowers body temperature, aids breathing), Ylang Ylang (tranquillity, peacefulness),

Lavender (calm, relaxing, REM sleep)  Reduce artificial and bright light. Do increase bright light exposure during the day, as this helps produce Vitamin

D and improve sleep quality and duration  Reduce blue light exposure from electronic screens,

LED and fluorescent lights and stop using them at least 2hours before bedtime. They reduce the production of melatonin, your sleep hormone, and trick your body into thinking it’s daytime.  Switch off Wi-Fi; the waves interfere with your brain waves during sleep  Choose a comfortable mattress, duvet, and pillow. 2. REDUCE IRREGULAR OR LONG DAYTIME NAPS Naps should be maximum 20 minutes and before 4pm. If you struggle with sleep, stop or shorten your naps. 3. CREATE BEDTIME ROUTINES  Try to sleep and wake at consistent times every day, including on the weekends. This helps to keep the

Circadian Rhythms in sync, our ‘internal body clock’.

Circadian Rhythms influence our body temperature, metabolism and hormone release and control your timing of sleep so that you can wake up ‘automatically’ even without an alarm clock for example.  Create routine habits before going to bed. Your mind learns what is going to happen and will move into the relaxed state and ‘shut down’ mode automatically  Practice mindfulness and affirmations to fall asleep with your mind at peace.  Try relaxation techniques like hot baths, light yoga, reading or meditation 4.SLEEP WHEN YOU ARE REALLY TIRED If you are not asleep after 15mintues, get up, do something relaxing and try again when you are tired enough. 5. KEEP YOUR GUT HEALTHY Our Gut Microbiome produces over 70% of our hormones, including those that help us relax, overcome trauma, calm, and sleep and those that help us wake up refreshed, alert and raring to ‘get-up-and-go’. An unbalanced gut cannot produce these essential ‘helpers’ and will also trouble you with cravings, digestive issues, fertility problems and much more. (I will cover the Gut-Sleep-Axis in a future article).  Stop eating 3-4 hours before bedtime.  Don’t consume caffeine late in the day as it is a stimulant.  Avoid drinking alcohol before bed, as it is a stimulant, reduces melatonin production and leads to disrupted sleep.  Eat ‘sleep-friendly foods’ (see image)  Take supplements that promote calmness and sleep like Magnesium, Vitamin D3 / B5 / B12 / E, Calcium,

Iron, Zinc to balance nutritional deficits. These can help stabilise the Circadian Rhythm.

7. EXERCISE REGULARLY BUT NOT BEFORE BED

Exercise produces too much cortisol (stress /alert hormone) which can keep you awake I hope my tips help you get better rest at night for more energy during your day. Take one step at a time towards living your best life.  Ask me for a FREE Sleep eBook In my clinics, I combine the power of Science, Nutrition and Mindfulness to help you become the best version of yourself, with a series of transformational programmes, designed around you and your lifestyle.  Send me your questions/feedback  Book your no-obligation 20 minute Explore Call

to find out how you can level up

CONTACT: Julia Riewald – Success & Health Coaching N +44 (0)7902 214534 E Julia@percent-edge.com