Diss & Att - Jan 2014

JANUARY 2014 | PRICELESS

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January 2014

WELCOME

Tel: 01953 456789 www.DispatchMagazine.co.uk @Dispatch_Mag

DispatchMag

Editor: Jonathan Horswell

Issue 148 January 2014

Advertising: sales@DispatchMagazine.co.uk

Deadline for all submissions for the next issue is: January 13th 2014

Editorial: editorial@DispatchMagazine.co.uk Design: design@DispatchMagazine.co.uk Dispatch Magazine: 01953 456789 Queens House, Queens Square, Attleborough, Norfolk. NR17 2AE.

Š Dispatch Magazine Disclaimer: No part of this magazine may be reproduced or used in any form or by any means, either wholly or in part, without the prior written permission of the Publisher. The views expressed by contributors are not necessarily those of the Publisher.

Every effort is taken to ensure that the contents of this magazine are accurate, but the Publisher can not assume any responsibility for errors or omissions. Whilst reasonable care is taken when accepting advertisements the Publisher will not accept any resulting unsatisfactory transactions. They will, however, immediately investigate any written complaints. The Publishers reserve the right to amend such submissions and cannot accept responsibility for any loss.

January 2014

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www.dissonline.co.uk

R B Media RB Media & PR relocates to independent premises following successive achievements working with local companies over the last two years RB Media & PR, which has been located at Ipswich Basepoint Business Centre for the last two and a half years, is delighted to announce that following continued successive achievements the company is now in a position to move to its very own premises, in Felixstowe, Suffolk.

Working with a variety of businesses and industries, a large majority of those being local companies based in the region, the full service agency provides advertising, public relations and marketing to its clients and has continued to retain, renew and attract business successfully, resulting in the decision to relocate to independent premises at Gulpher Park in Felixstowe.

Tanya Ruffles, Managing Director of RB Media & PR commented, “Despite a continuing tough economic climate we have had continued success with new and current client accounts and the business has grown considerably in every way imaginable.

We pride ourselves on sourcing all our products and services locally wherever possible, and firmly believe that this has contributed to our success; by keeping business in the region we believe we can all benefit in the long term.”

the young, growing company to apply knowledge and influence within East Anglia and beyond in order to benefit all of their clients.

For more information visit www.rbmedia-agency.co.uk Or call Tanya and her team on 01394 286402

She continued, “Our new premises not only offers us independence, more space and comfort, but it also boasts a beautiful, private board room in which to hold internal and client meetings; we strongly believe this relocation will allow us to grow the company further and provide improved customer service to our clients.”

Established in 2010, RB Media & PR has more than doubled in size since its inception, and this relocation is indicative of the rapid growth the company is experiencing as well as the successes being achieved.

With an increasing client portfolio, RB Media & PR has experience in many industry sectors, which enables

How to stick to your New Year’s Resolutions Making a New Year’s Resolution is a standard practice for the start of January but almost 4 in 10 people have given in within 2 weeks.

Of those that plan to or are thinking about giving something up for 2014 almost a fifth said they would cut down on alcohol.

Other popular New Year’s resolutions were to spend less money, cut down on chocolate, and go to the gym. More than 4 in 10 say lack of willpower is to blame for why we fail our New Year’s resolutions, so we’ve included a few tips to help you stick to them!

1. CHOOSE ONE THING To start, pick one habit that will have the biggest impact on your life if changed and focus on it. Planning to hit the gym, give

January 2014

up Facebook and eat better all at once is taking on too much, according to research you should do the first thing for a month, then you can add more changes.

2. MAKE IT EASY Don’t start by planning to train for an hour every day or eat nothing but meat and veg if that’s a huge change in your habits. It won’t happen.If you’re working out, aim for five to ten minutes a day; If you’re planning to de-clutter your home, start with one drawer rather than your whole house. The positive feedback from these tiny goals will help you tackle bigger tasks later.

3. IGNORE THE NEGATIVES Focusing on what you’re not going to do can lead to a ‘behavioural ironic rebound’ – or, more simply, if you resolve to stop eating cake, you’ll eat more cake.You should focus on positives rather than negatives, such as resolving to eat more veg and protein.

4. USE IF/THEN PATTERNS Programme your brain as you would a computer and you won’t need to wrestle with temptation all the time.

Set up cues that prompt your planned behaviour, For instance, ‘if I feel hungry

before lunch then I will eat an apple, not a chocolate bar’. Conserving willpower in this way also means you’ll have more left over for other things.

5. GET HELP Joining forces with a partner boosts your chances of sticking to your resolutions.

When groups were told to make if/then plans with and without the help of friends, those who used a support group saw vastly increased chances of success.

And besides, you’ll need someone to spot you on the bench.

@Dispatch_Mag

Diss

Jackamans Solicitors A quick guide to Intellectual ���������������������������� Property Rights A recent case caught my eye this month as it had resonances with a couple of matters I have been dealing with recently.

It concerned the sale of a business and the various ways the buyer can seek to protect the goodwill he has bought from the future activities of the seller.

It is also a timely reminder, in the age of the internet, as to how we now use documents and items of information which have been sent to us by others.

Usually a buyer of a business requires a seller to covenant not to trade within a set distance of the location of the business, or to contact or deal with the customers of that business within a set period of time from completion. Provided these covenants are deemed to be reasonable, they are usually enforceable by a Court.

However in this case, the reasons which are not particularly clear, no breach of covenant was pleaded. The case involved a breach of what is known as “Intellectual Property Rights”. One of these is copyright. Copyright is defined as the exclusive and assignable legal right, given to the originator for a fixed number of

years, to print, publish, perform, film, or record literary, artistic, or musical material.

In Redcrier Publications Limited – v - Redrup Publications Limited (2013) the Vendor Redrup sold the business to Redcrier and included in the assets sold to them the copyright of certain office manuals. After completion Redrup copied these manuals, changed them slightly, and sold them to their customers in competition with Redcrier. Redrup were held to be liable to Redcrier for the unauthorized use of its copyright and required to pay damages running into several thousands of pounds.

The Intellectual Property Rights (IPR) of the business are as fundamental to it as its computers, desks and chairs, and comprise things which are not physical i.e. trade marks, patents, designs and, of course, copyright.

The case is a lesson for the unwary. Just because articles or documents created by others sit on your computer does not mean you are automatically entitled

to reproduce them if you have sold the IPR, or indeed never owned it in the first place. Unless you have the author’s permission of course. The judge did not seem taken by the argument that the manuals had been updated. Presumably it was insufficient to create a new unique document with its own copyright. It is very easy to copy something that has been created by someone else and pass it off as your own. The physical document is one that you can see; the ownership (the IPR) you cannot.

If you have therefore sold your rights to documentation which you have produced, or are using documentation produced by others, think twice as to whether or not you have the right to reproduce it. The Redcrier case reminds us to look out for the things that you cannot see.

For further information contact Howard Wright on 01379 643555 or by email howard.wright@jackamans.co.uk.

Please note that specific legal advice should be taken in any individual situation.

The same is true of other Intellectual Property Rights; trade marks for example. Using a business name which is registered to someone can lead you to receiving a letter from the registered proprietor’s solicitor for an injunction of damages claim. This has happened to a client recently. Breaching someone else’s patent falls into this category also. The problem with copyright is the fact that it is unregistered, unlike patents and trade marks, which can be searched against at the Intellectual Property Office at www.ipo.gov.uk.

Better business advice from our team of experts t Buying and Selling a Business t Commercial Agreements t Commercial Property t Business Start-ups t Debt Recovery t Dispute Resolution t Employment

Ipswich 01473 255591 Diss 01379 643555

Felixstowe 01394 279636 Harleston 01379 854455 www.jackamans.co.uk

January 2014

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www.dissonline.co.uk

Window Geeks “Replacing your steamed-up windows doesn’t mean you have to replace the whole window…Save thousands by changing only the glass”…

It can be stressful when things break or go wrong, especially when it seems the only solution comes at great expense.

Unexpected bills can hit households very hard at a time when every penny counts and it means that thousands of homeowners put off fixing their windows or doors for fear of the high costs usually associated with these types of products...

Well now you can relax…because WindowGeeks, a national window, door and conservatory repair specialist, has expanded into Norwich and will service the whole of the Norfolk region, giving local home owners access to real money-saving options; one that can reduce what could be an alarming bill in the thousands to a far more acceptable one in the low hundreds - and in most cases even lower than that.

The fact is that the average single repair or replacement undertaken by WindowGeeks, which includes locks, handles and hinges, as well as the usual replacement of steamed-up double glazed units is less

than £60...not surprising really when you consider that the replacement of a single steamed-up double glazed window starts from as low as £30 including VAT and fitting…which is why, at this point, many people take the opportunity to upgrade to energy efficient double glazed units.

Our new local and experienced team, headed up by Steve Olley, join all of our other skilled craftsmen and women throughout the UK, each providing a professional and cost effective service to 1,000s of customers from Plymouth in the Southwest, through Norwich in the East, up to Preston in the North and all points in-between…

“Lots of people have problems with their windows,” says Steve, “They get steamed-up and won’t clear, or the locks stick or the handles get loose…and it becomes even more of a problem at this time of year when cold draughts get through...but what’s really surprising is that most people don’t realise that all of these problems can be fixed quickly and without spending a fortune or having to

sell one or more of their children, unless they want to of course”…

WindowGeeks has over 38 years’ experience in the glazing industry and it’s sad to think that there are still quite a few traditional window companies that either refuse or just don’t want to carryout repairs…now were not saying that all double glazing companies don’t carry out repairs, many do, and do a great job, but Steve adds, “In most cases they’re not really interested in the smaller jobs and that’s what’s so great about WindowGeeks, we offer a real cost-effective solution, which makes it a very easy decision for our customers to choose us...there’s no pressure sales from us because there’s no viable alternative, unless, that is, you want to spend 10, 20 or even 100 times more on replacing all your double glazing!”

While the cost savings might be the biggest draw, there’s another reason customers should choose WindowGeeks and one that has inevitably convinced many customers throughout the UK to use us;

“It’s all about honesty and trust,” says Steve. “There’s integrity in what WindowGeeks do and that’s very important to me, we tell the truth, only charge for what needs doing and we always honour our promises…We run a very successful and ethical business based on good old fashioned customer service backed up with top quality products and support from our head office.”

WindowGeeks provides free quotations with; • No call out charges • No credit card charges • No deposits • No minimum order values, • No high pressure sales men or women • No hidden extras • 10 year guarantee on all glazed products All our quotes include VAT and Fitting Call now for a FREE QUOTE on 0800 61 22 943 or visit us at www.windowgeeks.co.uk

WindowGeeks don’t flog double glazing They Fix It! SPEEDY, AFFORDABLE, NO FUSS, NO MESS

10 Year Guarantee On The Glass No Minimum Order No Credit Card Charges Think sorting it is going to cost a fortune?

Contact your local WindowGeek today for a free, no obligation quote

0800 5 118 007

January 2014

Diss

@Dispatch_Mag

Helping People Cope With Grief Two new bereavement support groups are being set up in Attleborough and Diss to help people cope with the loss of a loved one Monday 27th January sees the launch of an initial run of eight weekly sessions, led by a qualified bereavement group facilitator Liz Chapman, sessions are free and have been organised by awardwinning, family-run Rosedale Funeral Home.

“Grief affects us in many different ways and it can be especially difficult to cope if you’ve no-one close to talk to,” explained Liz. “There are many myths surrounding grief – that time heals all wounds and that you must bury your feelings and be strong for others – and people say that you have to let go and move on in your life, but they don’t tell you what you need to accomplish that.”

“Grief is the price we pay for loving.

Everyone’s experience of grief is unique and there is no right or wrong way to grieve. In this group you will find people who care and understand what you are going through.

The group is open to anyone who has lost a loved one – no matter how long ago or in what circumstances, and

regardless of which funeral director was used. The sessions are free and everyone is welcome – there’s no pressure to take part, if someone just wants to listen that’s fine.”

Liz said her work with bereaved families at Rosedale had prompted the setting up of the group: “Grief isn’t something that’s often discussed and it can be a huge relief for people to talk to others about their experiences. The feedback we’ve had so far has been very positive.”

Cancer Reasearch UK Kenninghall boy has close shave to support cancer charity Twelve-year-old James Sibley marked the 12/12/12 by having his hair shaved off to raise money for a cancer charity.

The schoolboy from Kenninghall, near Diss, had the close shave on Wednesday at Hairflair in Kenninghall after deciding to support Cancer Research UK. Family and friends gathered at the Hairflair hairdressing salon in the village to witness the Thetford Grammar School pupil losing his long locks.

He said: “I wanted to help people in a different way and do something that would be more worthy of sponsorship.

Some people that have cancer do not have any hair and I wanted to do something to support them.”

James raised £500 for Water Aid last year by running two miles a day, every day, for 50 days.

To sponsor him, visit www.justgiving.com/jamessibley2802 Photographs - Simon parker

He has so far raised £450 for the cancer charity and has more to collect. He added that he was a bit shocked when all his hair was shaved off in five minutes.

The eight weekly sessions will start on Monday 27th January at Rosedale House 63 Victoria Road, Diss from 5.30 pm – 7.30 pm OR Tuesday 28th January at Yard House, High Street, Attleborough from 10.00 am until 12.00 noon.

Further information – and help with transport – is available by contacting Rosedale Funeral Home either: Lorraine on Diss 640810, Mark on Attleborough 452538 or www.rosedalefuneralhome.co.uk

January 2014

Diss

www.dissonline.co.uk

Uplands Way Vets Ltd Park Radio To Apply for It never ceases to surprise us at the end of each year, looking back, at how many lost pets get handed in to us Mostly, this consists of non micro-chipped cats. This year we remember a litter of scared, feisty black kittens. Fortunately, all of whom, were rehomed with members of our lovely client base.

Henry, the angelic ginger boy, found a lucky home on a small holding with sheep.

And Matilda, the lurcher has settled in with Alex our vet, her new Mum! Sadly, we get a similar number of old, geriatric patients on our doorstep.

Unfortunately, only a small amount of their treatment whilst with us, is funded by charity. The rest of their treatment is paid for by the practice and even sometimes the staff who work here.The treatments vary depending on the condition of the animal but they are always kept with us a minimum of 2 weeks, where attempts are made to locate their owners. If there is no success then a new owner can be chosen.

Microchipping your pet will ensure that if lost, they are re-united with you as soon as possible. In 2016, it will become law to

January 2014

have all dogs microchipped. This can be done for a small cost at all our practices and is included free when you are on our Pet Health Scheme. Please ask reception for more details and book your pet in before Christmas.

At Uplands Way Vets, we offer complete care for all animals, large and small, throughout Norfolk and Suffolk. We have branches in Diss, Attleborough and Stanton, offering 24hr emergency cover by our own vets, meaning you benefit from seeing a friendly, familiar face in an emergency.

We have a dedicated team of staff who will look after and care for your pets just as you would.

We also offer loyalty schemes for dogs, cat, rabbits and horses, helping you save money with your routine pet care. For more information please ring any of our branches or visit our website. www.uplandswayvets.co.uk

Five Year Broadcasting Licence

Park Radio, the community radio station in Diss, is preparing to apply to go on-air on a fulltime basis.

The station team intends to apply for a five-year broadcast licence when applications for Eastern England are invited by broadcasting regulator, Ofcom, expected to be early this year.

This means that the station, which has completed four one-month temporary broadcasts in Diss and the surrounding area in the Waveney Valley, will not be onair until the licence is granted.

The Park team has had a busy 12 months supporting many local events, including Diss Carnival, Battle of the Bangers and Proms in the Park, as well as local fetes like those at Bressingham, Palgrave and Great Moulton. They’ve also organised a monthly Quiz League at a different venue in and around Diss, which has proved very popular.

During the hoped-for lead up to going onair full time, they will be looking for extra volunteers, who are keen to get involved in helping to provide a quality local radio service, both in front of the microphone and behind the scenes.

You can drop them a line if you are interested via their website, www. parkradio.co.uk and fill in the contact form.

Park Radio will be funded by a combination of on-air advertising, grants and local fund raising and hope they can rely on the local community for their continued help and support.

Happy New Year from all the team at Park Radio!

@Dispatch_Mag

Diss and District Bowls Club The competition was keen but the thoughts were kind when Diss and district bowlers got together for their annual fund-raising drive This year the money raised was for the victims of Typhoon Haiyan in the Philippines – and it was clearly a cause that resonated with the bowlers, who raised a record £650.

The proceeds were handed over by club president Colin Brown to James Laband, president of the Diss Rotary Club, and will buy a Rotary Shelter box which includes a shelter and other essential supplies for the typhoon victims, many of whom lost

their homes and all their possessions in the disaster.

Forty-eight club members took part in the drive for the Jimmy Last trophy, which at the end of more than three hours of bowling was won by Alan Gaynor. Second was Eve Chappell and third Phil Alderton. Bowlers provided either refreshments for the buffet or prizes for the raffle and Mr Laband said that total raised would help to bring relief to some of the thousands of typhoon victims.

Diss

Comer Crawley Your questions answered...

Question: I recently took my young son ice skating at a local tourist attraction. My son was injured when he was knocked over by another skater and then when he was trying to get up another skater ran over his hand with his ice skate. It seemed to me that there were too many people on the ice and that some of the skaters were very experienced whereas my son and I and others were very inexperienced. Could my son claim compensation for what happened to him?

Answer: Your son will be able to successfully make a claim for compensation if he can prove that he was injured because of someone else’s negligence or breach of some other legal duty that gives rise to a claim for compensation.

It is unlikely to be an option to pursue a claim against either of the other skaters as even if it was possible to prove that they acted negligently, they are not likely to have insurance cover and may not have the financial resources to pay for your son’s compensation and any legal costs.

It may however be possible to successfully pursue a claim for compensation against the organisers of the ice skating activity. Under the Occupiers Liability Act 1957 (and also under the law of negligence), the organisers owe a duty of care to ensure that those using the ice rink are reasonably safe. In seeking to ensure that skaters are reasonably safe the organisers should ensure that a safe number of people use the ice rink at any one time and also take into account other relevant considerations such as the age and level of experience of the skaters using the rink.

The organisers should also exercise a certain level of instruction and supervision of those using the ice rink. They should also have staff members ��������������������������� on the ice who can promptly come to the assistance of anyone who has fallen over and provide appropriate instruction to ensure that skaters are as safe as is reasonably possible.

If you have a question for our legal advice team you can submit it by email: enquiries@ comercrawley.co.uk or in writing to: Chancery House, Victoria Road, Diss, Norfolk IP22 4HZ.

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January 2014

10 ATTLEBORoUGH

www.attleboroughonline.co.uk

Designing a future in Norfolk There’s no place like home for Wymondham based graphic design company KSD Associates.

Having returned to his Norfolk roots two years ago, owner Kevin Smith is taking the business from strength to strength and is committed to helping support the local economy.

were happening elsewhere in the country.

I trained at Norwich School of Art & Design and have always felt a strong affinity with Norfolk. So I relocated the business and we’ve never looked back.”

Since KSD started trading 10 years ago, the world of graphic design has changed dramatically. London’s dominance as the ‘place to be’ is rapidly diminishing. With digital artwork and online communications, graphic design agencies like KSD can be effective anywhere in the country, offering high quality service to local businesses as well as a wider national marketplace.

Closer relationships

As a result, regional cities such as Norwich have become hubs of design excellence, with the creative energy they generate inevitably pulsing out into the wider regional community.

“Having worked in London agencies, it seemed natural for me to choose a base close to the capital when I launched KSD a decade ago,” says Kevin. “However, two years ago I realised that, mainly because of the internet revolution, exciting things

January 2014

Being close at hand, Kevin can get to know his Norfolk based clients better, to understand how their businesses work and what they are aiming to achieve.

“There’s no substitute for personal contact, “ he says. “I like to build close working relationships with my clients. I’m also committed to using local suppliers and partners to help support the regional economy.”

With lower overheads, KSD can offer high standards of creativity and project management at an affordable price.

Therefore, as well as continuing to work with existing London-based clients, the company can cost-effectively service the needs of local businesses who may have limited marketing budgets.

“It’s all about matching our skills to the available spend“ asserts Kevin. “Because we combine creativity with commercial awareness, we can create eye-catching yet practical solutions for anything from a full marketing campaign to a brochure, website or e-shot.”

An integrated approach As well as taking advantage of increased mobility, KSD has also embraced the opportunities available in online design media. Most businesses are now integrating new and traditional marketing methods.

That’s why we think laterally, combining online and offline media to create impact and get maximum response.”

The results speak for themselves. KSD has successfully designed everything from brochures for skiing holidays to websites for organisations that run religious missions, from branding and identity for small service businesses to e-newsletters for major corporations.

So what does the future hold for this dynamic business? “As long as the world continues to move forward, so will we,” confirms Kevin.

Therefore, to be competitive graphic design companies must offer a one-stop service to provide coherent, cohesive strategy and execution.

“Right now everyone’s talking about apps for smartphones and tablets.Then there are revolutionary new technologies, such as augmented reality”

“We’ve evolved our business for today’s world,” explains Kevin. “We understand how important the web and social media have become to many companies. Yet we know that traditional marketing methods still have an important role to play”

“Whatever the next big thing is, we’ll take it and run with it. The media may change, but good design never goes out of fashion.”

Tel - 01953 601757

@Dispatch_Mag

ATTLEBORoUGH 11

Norfolk & Suffolk Power Flushing

A Look At Liability Insurance!

Any of these symptoms in my advert could indicate that your central heating system has problems from internal corrosion, rust, sludge and scale.

Whether you are a convicted driver, young driver, or have limited no claims bonus, we can find the policy cover specific to your requirements.

A power flush can restore circulation and efficiency to your central heating system by removing these products.

The process involves connecting a power flushing pump to the existing central heating pump valves, or across the tails of a radiator.

Specialist chemicals are then pumped around the heating system to loosen and mobilise the unwanted debris.

Each radiator is then individually flushed until clean and on completion, an inhibitor is added to prevent further corrosion. The whole process is carried out with minimal disturbance and disruption.

For more information or for a free no obligation quote, ring Paul on (01508) 532671 or 07879 414197.

Or alternatively go to www.suffolkpowerflushing.co.uk.

We have negotiated special rates with our panel of Insurers for those careful drivers and special introductory discounts for those without any no claim bonus.

We are always able to offer instalment facilities. We deal with many leading UK and Lloyds Underwriters to provide the best possible quotation and cover for our clients, regardless of the risk.

Being totally independent means that we are not tied to a single provider and this allows us access to a range of insurance policies from our panel

of carefully selected Insurers. Why not let us compare the market for you and deal on a personal level with your requirements.

Priory Insurance Brokers are a locally owned, independent, professional organisation who have been based in South Norfolk for over 40 years.

We would be pleased to provide quotations or advice for you and look forward to receiving your enquiry.

For more information, please feel free to call in to our Wymondham Office.

January 2014

12 ATTLEBORoUGH

www.attleboroughonline.co.uk

Kerry Butcher Accountancy Services Happy New Year and a Happy 2014 to all of you.

We hope that you had a wonderful Christmas and hopefully you are ready to start the new year with a bang.

miss, then maybe now is the time to start a New Year’s resolution to keep better records.

January is always a bit of a miserable month after the excitement of Christmas and it doesn’t improve when you remember that this is the month to pay your tax if you complete a self assessment tax return.

One of our services here at KBA is to help our clients with their book keeping. We will do as much as we can to help you keep your business records straight during the year so that come the year end putting the accounts together is a nice easy process.

Don’t forget that 31 January 2014 is the FINAL day for submitting your tax return if you want to avoid a fine.

There is still a bit of time if you have been putting this off, but don’t leave it too long as it’s not just elephants that don’t forget; HMRC are pretty good at remembering too.

We have had a number of our clients being contacted by HMRC and being advised that they will be having their tax returns or their book keeping systems checked. Did you know that it is actually an offence not to keep adequate records for any business?

So if your book keeping is a bit hit and

January 2014

We sit down with quite a few of our clients and provide example spreadsheets for them so that they can record their monthly outgoings and sales etc. It’s often a lot easier than you think, especially if this is set up just for you. We want to help you keep on top of your book keeping and reduce your accountancy fees as much as we can.

If you have a lot of book keeping and need more help, then we can offer a monthly book keeping service where you drop your books and papers off

every month or quarter and we will do the rest for you. We will even store your paperwork for you, all year at no extra cost and then give it back to you in one go after we have completed your year end accounts. Just one of the great services that we offer.

Do you have a limited company?

Would you like a more central address for the public record? Another service that we offer is to be your company’s Registered Office. This means that our address here at Exchange House is held at Companies House and all the official company documents are sent to us first. We can then contact you to deal with them if and when it is needed.

This service also helps to reduce junk mail for your business. Now I am sure that you know that many accountants offer this kind of service – but did you know that here at KBA there is NO CHARGE for this service – it is completely free. Not many places offer this for free!

Here at KBA we want to help all our clients and businesses do the best they can in the difficult current economic client and whether that be extra time to pay, free registered office or help with book keeping, we do whatever we can to make your business the best. If you are happy and successful, then our job is done.

So if you need help with book keeping, company accounts, self assessment, payroll services or any of the other services we offer then why not give us a call on 01953 457173 Kerry@kerrybutcher.co.uk We want 2014 to be an amazing year for all of us!

@Dispatch_Mag

ATTLEBORoUGH 13

Rosedale 2014 New Year’s Resolutions with a difference!

An award winning Funeral Directors will be opening their doors to give the opportunity for all your funeral related questions to be answered by professionals under one roof.

Rosedale Funeral Home are inviting the public to visit their Attleborough & Wymondham funeral homes in January with the emphasis on making new year’s resolutions and speaking openly about their final wishes as well as offering free

consultations with local solicitors Spires LLP & Fosters regarding will writing and probate issues.

As well as information on the vast array of funeral options available nowadays, on hand will be a ‘panel of experts’ who will be able to answer anything you’ve ever wanted to know – where else could you talk to a Funeral Director, Solicitor, Minister of Religion, Civil Celebrant,

Pre-Paid Funeral plan expert, approved tutor for the National Association of Funeral Directors Diploma in Funeral Directing and Bereavement Counsellor all in the same place?

David Button, Funeral Director for Attleborough and Wymondham, will be available to answer all questions regarding his profession as well as showing people around the premises. ”We are very keen to dispel the whole idea of not wanting to talk about death especially our own. We hope that by inviting people into a funeral home we can lessen the taboo that surrounds talking about death and encourage it as a topic of conversation that families and loved ones seriously have with one another” “We often have families who have very little idea as to what their loved ones last wishes were. These unknown answers can add tremendous worry and stress to the already grieving. Quite simply, what we want people to take away from the open day is an idea of how they want their own funeral to be. We want people to be aware

of all of their options and know what is available to them” said David Button.

To help dispel further myths and worries, Rosedale are offering limited spaces for a behind the scenes tour at Earlham Crematorium where visitors will be able to see the cremation process first hand and see that yes, the coffin really does get cremated and yes, they really are your loved ones ashes that you get back.

Throughout both open days, Rosedale will be supporting the Dogs Trust and their Canine Care card which allows owners to register their dogs to be left to the Dog Trust in the event of the owner’s death.

If you wish to reserve either please can you contact: Attleborough on 01953 452 538 or Wymondham on 01953 601103.

Attleborough Open day will be 22nd January 10.30-3.30 Wymondham Open day will 29th January 10.30-3.30

Shoot Ability Norfolk The first 10M air rifle and pistol club in the county to offer a range that is accessible to wheelchair users.

Their goal is to assist disabled shooters get to a point that they can try out for the National GB Squad, due to our status of being one of the Disability Target Shooting Great Britain (DTSGB) Talent ID Hub’s with a qualified NSRA County, and DTSGB coach and are the only wheelchair friendly .177 shooting club in Norfolk.

Guns and equipment for use on the range can be provided so it is not essential that shooters have their own guns.

‘No matter what level a shooter you are or what level you wish to get to, we will do all we can to help you, if you enjoy shooting and decide you would like to compete we will be having some small ‘in house’ competitions for fun, or we can help you

with training plans that could lead you to the Paralympics’ They are open from 1pm until 4pm.

Monday, Tuesday, Wednesday and Thursday afternoons are reserved for disabled shooters only.

Dispatch have been given the opportunity to promote a 10 % discount for dispatch readers on membership fee!

Shootability is located Unit A, Orchard Business Units, and Maurice Gaymer Road, Attleborough, NR17 2QZ. For more information please contact using email: ShootAbilitynfk@btinternet.com or phone: 01362 858544

January 2014

14 ATTLEBORoUGH

www.attleboroughonline.co.uk

Sound Sleep Beds When you’re shopping for a new bed or mattress, what do you look for? Comfort, quality or price?

In fact you should be looking at all of these factors, but how do you know what you are buying is up to standard?

The National Bed Federation (NBF), founded in 1912, is the recognised trade association representing UK manufacturers of beds and their suppliers. The members of the NBF today account for 75% of the total UK bedding turnover.

In 2013, the NBF have introduced their new Code of Practice, the main objectives of this are to encourage good practice within the bed industry and to reassure consumers that the National Bed Federation members are independently assessed and comply with the recognised industry standards as part of its requirement for membership. All NBF members are assessed to a robust standard, this helps discourage bad practise within the industry.

There are three key criteria for the Code of Practice are Flammability, Cleanliness of Fillings and Trade Descriptions. All products must comply with British Standard fire regulations. With a cigarette test, did you know that within 3 minutes a noncompliant mattress would be on fire, whereas a compliant mattress will

January 2014

have self-extinguished in that time.

The average UK response time for fire fighters is nine minutes, within this time the room would be a blaze and would pose risk to life.

Many non NBF members use uncleaned materials reused from old mattresses which is unhygienic and unsanitary. The Code of Practice ensures that all members use correct filling and if they are using recycled materials, they must declare this.

The trade descriptions element ensures that all models are as they say they are, making sure that the spring counts, fillings and fabrics are all as they are in their descriptions and labelling if applicable.

So when you are looking at purchasing a new bed or mattress, it may be worth looking that the manufacturer is NBF approved.

Although your new mattress may not be NBF approved, it does not mean that it is not compliant with safety regulations.

Various mattresses were tested across the UK in 2013, and some were found to be an old mattress inside a new mattress. The old mattresses had been recovered with a new top layer of fillings, new border

and cover on top, so on the outside looks like a brand new mattress.

are offering two free drawers and free pillows with each divan bed.

This is a very profitable way of making mattresses, however it is very unethical and does not comply to fire safety regulations, even though the fire label says it does.

We are also an official stockist of Geltex. Geltex is the new thing in mattress technology, its open cell structure allows air to pass through freely, helping keep you cool and dry at night.

Many mattresses that can be purchased online are not regulated and descriptions and names differ from what is advertised and if the label says it has 1000 pocket springs, you wouldn’t know if it didn’t!

At Sound Sleep, we currently have 98% of our beds and mattresses from NBF approved members. In 2014, we will be moving to all approved suppliers. So when you buy your new bed or mattress from Sound Sleep, you can be sure it is brand new, clean, correct specification and most importantly safe!

The 27th December sees the start of our biggest ever January sale, with free drawers offers on Sealy, Rest Assured and Silentnight beds.

Plus on the Silentnight Diamond Collection and the brand new Rest Assured Heritage there will be up to £100 off the in store marked prices.

To celebrate the arrival of two new brands, Myers and Slumberland, we

What sets Geltex apart from memory foam is that it offers unparalleled breathability, perfect pressure relief and optimal body support, without that sinking feeling and the heat that memory foam can create. The Sealy Posturepedic Hybrid models feature 4 free drawers (worth £100) and the Silentnight models have £100 off the instore marked prices.

With fantastic offers like these and many more in store, there has never been a better time to buy a new bed.

Sleep Safe. Sleep Sound. Sound Sleep. www.soundsleepbeds.co.uk www.bedfed.org.uk

To celebrate the launch of our January Sale, we are giving up to £100 OFF the in store marked prices on the BRAND NEW Silentnight Geltex Collection, the Silentnight Diamond Collection and the BRAND NEW Rest Assured Heritage Collection * see in store for details - terms and conditions apply

4’6 1000 Pocket Divan Bed with 4 DRAWERS Was £499

NOW £399

4’6 1200 Pocket Divan Bed with 2 FREE DRAWERS RRP £699

NOW £599

4’6 Orthopaedic Divan Bed Was £249

NOW £199

available with 2 drawers priced at £249

Monday - Friday 9:00 - 5:00

MILE ROAD - WINFARTHING - IP22 2EZ - 01953 861177 Find us on the B1077 between Diss & Attleborough - Look for our bright yellow signs

Free Local Delivery - Credit Cards Accepted - Old Bed Disposal Service

Saturday 10:00 - 4:00 Sunday 10:00 - 1:00 Open everyday 27th Dec - 1st Jan 10:00 - 4:00

16 ATTLEBORoUGH

www.attleboroughonline.co.uk

Attleborough Amateur Boxing Club The club has recently taken delivery of a new mini bus which will enable Team Attleborough to travel together to boxing shows and tournaments throughout the UK. The delivery of the new mini bus has been a result of over 12 months fundraising coupled with grants from a variety of trusts and organisations.

The club has also invited local businesses to advertise on the outside of the mini bus and the result has been overwhelming.

Many local businesses jumped at the opportunity to help support the club, and we are extremely grateful for their help and assistance.

Having the new mini bus shows the continued success and commitment that the club has acheived within the community. 2014 promises to be the best year yet with Attleborough ABC having one of the largest competetive boxing squads within the Eastern Counties.

For more information on the club visit our website at www.attleboroughamateurboxingclub.co.uk Tel - 01953 457329

Other AABC News Ryan Durrant Memorial Darts Evening Ryan was a regular face at the club on Monday and Thursday evenings, in training to join the club’s competitive boxing squad.

Sadly, Ryan died as a result of a tragic motor cycle accident. Saturday 30th November would have been Ryan’s 24th birthday, his parents and family arranged a darts evening in his memory with all proceeds going to Attleborough Amateur Boxing Club.

The evening, held at Attleborough Snooker Club saw 24 entrants for the tournament.

As the evening progressed it was left for two darts players to battle it out at the hockey, and after the final had taken place the winner was announced as Lee Sheens with Les Ware as runner up.

Over 300 spectators packed Connaught Hall to see 18 very competitive bouts at Attleborough ABC’s recent home show.

Keiran Lancaster receives his trophy from sponser Priory Insurance Group

Marc Riley receives his trophy from sponsor Tony Perkins Butchers

The evening resulted in £510.00 being raised for club funds. The clubs vice chairman Peter Neal, gladly accepted the cheque on the clubs behalf.

A big thank you to Ryan’s family for organising the event.

January 2014

Douglas Stratton receives his trophy from sponsor Dolphin Double Glazing

2014 Boxing Squad Boxer

Sponsor

Jack Dolan David Robb Joe Kerrison Rhys Dolan Ben Clarke Marc Riley Matthew Croxall Harry Burst Levi Dennis Lily Devlin

Santiago Weaver Morgan Flinn Kieran Lancaster Emma Dolan Kieron Campbell Milo Clay Thomas Scanlon Taylor Dean Douglas Stratton Roni Dean Perry McCade Sara McIntyre

Baldwin Skip Hire Manders Auctioneers Terry Kerrison/Joe Ilott Postmill Garage Susee Ltd Tony Perkins Butchers K & M Tyres Brewers Decorating/Crown Paints Terry Dennis Robert Kemp Cars Allied Cellular Besthorpe MotoX & Quad Tracks Ltd Priory Insurance Group Breckland Homeclean Ulltra Tough Ltd

Roots & Routes Francis Letting Co Ace Tanning Dolphin Double Glazing Kerry Butcher Accountancy Services Rosedale Funeral Home Plandescill Ltd

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HOMES & GARDENS 17

2014 Home Utility Review Major suppliers continue to increase their prices.

Have you noticed how the Energy Companies and the Phone Companies have been raising their prices recently?

BT are putting their standard line rental up to £15.99 TalkTalk are putting their line rental up to £15.40 Sky are putting their line rental up to £15.45 Virgin are putting their line rental up to £15.99 The good news is Utility Warehouse are freezing their line rental at just £14.90 per month until further notice – that’s up to £34 a year cheaper than any other major supplier when you also include their extra fees for paper billing, which Utility Warehouse provide for free!

And it’s not just their line rental they’ve been putting up! Did you know that they have all stopped giving away free evening local/national calls? And they’ve increased their daytime and call set-up charges too.

In fact, there’s only one major supplier who still offers free evening and weekend calls to all their customers – and that’s Utility Warehouse! Not to mention great savings on calling mobiles, where our charges are up to 80% cheaper too!

But it’s not just our landline telephony and broadband which are competitive.

We also offer unbeatable value on our mobile and energy services too, with a brand new energy price guarantee.

Since introducing our new bundles and FREE MEMBERSHIP in November, we have seen a 100% increase in the proportion of new members taking all five services to qualify for our very best ‘Double Gold’ prices.

What do our customers say about us?

“I’ve been a customer of The Utility Warehouse for just over 2 years, and with all the news of massive energy increases I am so glad I became a customer.

Whilst my utility bills are defiantly lower than before, that really is just one small aspect of why I switched to them.

The UK based call centre is a massive benefit, although to be honest I’ve never had the need to call them. All of my utilities being charged on just one bill is fantastic, and it’s easy to read, easy to understand and everything is itemised.

One of the big advantages of becoming a customer of The Utility Warehouse is their Cash back card, which really does give me cash back every month.

Every time I fill my car up with fuel at Sainsbury’s, I get cash back. Every time I do my day to day shopping at places like Marks and Spencer’s, B&Q, Homebase, the list goes on, they all pay a percentage off my utility bill, which normally amounts to £30.00 per month, which is my home phone, my Broadband and about half of my mobile phone paid for every month!

Becoming a customer has been a great experience, and I pay less for my utilities

compared to the bigger energy and telephone companies. Only this week I received a letter from them informing me my gas and electric would be going up. To be honest I was expecting an increase, and I was delighted to read the small increase was significantly less than the news has been reporting the other big 6 companies would be putting their prices up by. It’s a win win!”

Why don’t you see how much you can save next month, and every month by having a FREE home Utility review via Utility Warehouse.

The area representative for Attleborough, Bury St Edmunds, Dereham, Diss, Watton, Wymondham and all the surrounding villages is Jonathan who can be contacted on 07802 690589 www.Utility-Bills.co.uk Tel: 07802 690589 Have a Review – it’s free!

January 2014

18 Homes & gardens

www.DispatchMagazine.co.uk

Gardening Tips For January A New Year – a New Start Here we are, starting another New Year and another new mix of seasons, what weather will be sent to test our gardening skills this year?

After the usual hectic time of extreme merriment and good will, it’s time to gather ones thoughts to the “back to business” regime. Contemplation comes with those promised resolutions and how to achieve them. Hopefully, one or two are being directed towards the mass lying outside the home comforts, ie. the garden.

This month is traditionally one to sit down and try to work out a plan of action. Take a good look round and assess the good and bad parts of the garden. Focus on the worst areas first and try to set a target for the jobs to be done. This can only be achieved by employing some thought in design or planning of the layout and content of the area involved and the consequent maintenance of it.

Well established areas can be continually looked after or replanted if a change or revamp is needed. New areas offer

a chance for wild imagination and creativeness.

The vegetable plot is always a good place to start, as quite a bit is vacant ground at present, so clear the weeds, last years supports and frames and dig or fork over. Depending on your cropping plan, incorporate well rotted organic matter.

If you have one, clean, wash and tidy the greenhouse and/or coldframes. Give a treatment of cleaner and treat wooden structures. This all helps towards getting a quicker start to seed raising, potting, forcing, etc.

hastily tidied and dead stems removed, provide a fantastic effect, even ghostly, when viewed on a dewy or frosty morning.

An added benefit to this is to provide hiding places for many beneficial insects and in some cases to give a little winter protection to the growing points of the plant.

Colour at this time of year is important too and can be provided by temporary displays besides more longer lasting ones. Use various hardy bedding plants or

small conifers, shrubs and perennials with colourful foliage, flowers and berries.

These can be planted in prominent places in the border or be used to fill containers or hanging baskets. Try using heathers to brighten a flat area.

Keep feeding the birds as it’s a tough month for them. Review the possibility of new nest boxes. Keep any feeding stations as clean as possible.

Peter Chinnery of Peter Beales Roses

Most of the garden will need a quick tidying, but be prepared to give extra protection to vulnerable plants during very cold spells or (if) we have snow. A stiff bamboo cane should always be at hand to gently shake off freshly fallen snow from things like evergreens to prevent damage.

Wind can also pose a problem in some areas so take precautions or be ready with a saw and loppers. Perennials, if not too

'SJEBZ SE +BOVBSZ UP 4BUVSEBZ TU 'FCVBSZ

January 2014

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HOMES & GARDENS 19

An Opportunity For The New Year...

A Quick Story which just might help you and your business!

Back in 2005 I bought a small traditional business and set about turning it around and growing it. For 6 years, the business was pure aggravation, full of constant problems, negativity, staff difficulties, out sourcing dilemmas, accounts issues etc.

Almost every day I wonder why I was putting so much effort in, when it was just aggravation that I was getting back. This appears to be the case with most small businesses today.

2 years ago, I was introduced to an opportunity via a businessman who became a very close friend. An opportunity which changed my life, my outlook and also my small business, which I have now gown and expanded.

The businessman asked me: Jonathan how much extra money per month would make a difference to you right now?

and implemented the feedback I was given that I absolutely would earn £200.00 per month starting that very month, AND as the opportunity was residual income based, if I duplicated what I did every month the £200.00 per month would turn into £400.00 per month then £600 per month and so on!

I was staggered! I’d never seriously considered what a Residual income was.

But here I was, sat with someone who’d been there and done it and he was 100% certain that I could do it too.

And it was all possible thanks to the incredible amount of high-quality training and support I was given for FREE! The decision to take the opportunity has changed my life forever, and the massive amount of training and personal development has also enabled me to build my original business which used to be pure aggravation. Today I have managed to grow and expand it far and beyond what I thought was possible.

Now, 2 years later, Im looking to pay it forward and give another person the very same opportunity I was given.

At the time I had no experience whatsoever, but I had a passion for personal development and a hunger to learn and develop my skills. I figured, if I could master the art and learn from someone who had already cracked it, then one day Id be able to repeat what my friend was showing me.

As part of the rapid growth of my business Iím looking to recruit a couple of people (yes, we actually have too many high-quality leads for one person to manage on their own, and we’re losing money because we can’t cope with the demand!)

In the 12 months that followed, during my spare time, I achieved my original goal and some!

These people will work closely alongside me and my team in the coming months and get what I believe is the very best

training available when it comes to growing a business in our industry.

Now, I’ll tell you up front this is going to be hard work!

But, I GUARENTEE the right person WILL easily earn £200.00 per month (and probably more).

So, do you know anyone who might be interested?

Ideally I’m looking for someone who gets our industry. They don’t need any experience (remember I had zero when I started out) but they do need to be hungry, keen to learn, and willing to work hard!

If you know anyone who might be a good fit (or indeed you think you might be!) please send an up to date CV via email to jon@thanhorswell.com and weíll be in touch.

£200.00 per month I answered.

He then went on to explain that if I followed his instructions, worked hard,

Contact: Jonathan Email: Jon@thanHorswell.com Tel: 07802 690589

January 2014

20 Food & drink

www.DispatchMagazine.co.uk

A Very British Addiction Forget cigarettes, alcohol and even drugs, there is a new addiction sweeping the nation - snackoholism.

We were brought up being told not to eat between meals but now it seems that we literally can’t help helping ourselves, with four percent of Brits admitting to being addicted to snacking and finding it impossible to quit.

A survey by Diet Chef has uncovered some shocking truths about British snacking behaviour - not least that more than one in 10 of us would rather snack than have sex.

And it seems our need to snack is taking over our lives as six per cent of us even admit to snacking in bed.

A third of us would rather give up alcohol than snacks and 13% of smokers said they’d rather kick their nicotine habit than give up chocolate, biscuits and crisps.

As a nation, the number of snacks we are consuming has reached colossal proportions. Our snack of choice is crisps - 61% of Brits admit to eating at least one packet a day and some scoff as many as five or six.

This equates to a staggering 48 million packets of crisps being consumed every day by the UK’s adult population. Add to this 45 million chocolate bars and the 78 million biscuits and cakes we eat every day and it is no wonder we have an obesity crisis.

One in 10 of the people surveyed have either a burger, a pizza or a portion of chips as a snack every day, showing we no longer understand the difference between a snack and a meal. Yet only 14% of the people surveyed knew how many calories something as basic as an average portion of chips contained.

Diet Chef’s nutritionist Caron Leckie says: “Our survey shows the extent to which snacking has got out of control. Most of the people we surveyed said they snack out of habit or boredom, which shows people are eating without thinking, not out of necessity.

“It can be difficult to curb or change snacking habits as there are many different components involved -

Leek & Potato Soup The perfect warmer for those cold winter evenings Ingredients • 50g butter • 450g potatoes, peeled and cut into 1cm pieces (try Golden Wonders or Kerr Pinks) • 1 small onion, cut the same size as the potatoes • 450g white parts of leeks, sliced (save the green tops for another soup or stock) • 850ml-1.2litres/1½-2pts light chicken or vegetable stock • 142ml carton whipping cream • 125ml full-fat milk To Finish • the white part of 1 leek • a small knob of butter • finely chopped chives Method 1. Melt the butter in a heavy saucepan.

When it foams, add the potatoes, onion and leeks and toss them in the butter until they are well coated. Season well with salt and freshly ground pepper and toss again.

Put a disc of greaseproof paper (called a cartouche by chefs) on top of the vegetables to keep in the steam), then cover the pan

January 2014

with its lid. Cook over a gentle heat for 10 minutes, or until the vegetables are soft but not coloured.

2. Uncover the pan and discard the paper.

Pour in 850ml/11⁄2 pints of the stock, bring to the boil and simmer until the vegetables are just cooked – about 5 minutes. Do not overcook or the soup will lose its fresh flavour.

3. Purée in a blender until silky smooth, in batches if necessary, then taste and adjust the seasoning. Return the soup to a clean pan and stir in three quarters of the cream and all of the milk.

4. To finish the soup, finely shred the white leek and gently cook it in the hot butter for a few minutes until it is softened but not coloured. Reheat the soup to a gentle simmer (add some extra stock at this point if the soup is too thick for your liking), then pour into warmed bowls. Drizzle the remaining cream over each serving, top with a little pile of buttered leeks and a scattering of chives and black pepper and serve at once

sometimes we snack out of hunger, boredom, cravings or just pure habit.

Identifying our snacking ways and preparing ourselves is the first step to snacking success.”

Caron’s 10 steps to avoiding snacking: * Identify what - Keeping a food diary can help you identify your snacking reality. * Identify where - Once you know what your snacks are, you need to consider where you are most likely to snack - then clear out your snack stash. * Identify when - Knowing when you snack can reveal the trigger. When you’ve sussed out your snacking patterns, you’re ready to confront them. * Find a healthier alternative - Try a low calorie chocolate drink instead of chocolate or popcorn instead of crisps. * Distract yourself - Occupy your mind with other things - go for a walk, phone a

friend, get busy cleaning or ironing, read a book, take a bath, paint your nails etc to get your mind off those treats. * Avoid tricky situations - Take a packed lunch to work to avoid the temptation of shops, and cut back on tea or coffee if you usually have biscuits too. * Cut the portions - You can make anything instantly healthier by cutting the portions - this way you get a little of what you fancy, just in a smaller package. * Fill up on fruit and veg - Aim for at least 5 a day, so if you feel yourself reaching for a snack, make it fruits or vegetables instead. * Make small changes - If you deprive yourself of everything that you like and that is habitual, it’s much harder, and is likely to end in a cycle of deprivation and bingeing. * Don’t forget drinks - Whether it’s a fizzy drink, orange juice or the mid-morning caramel latte - they add up!

Who gets your vote?

Our six shortlisted local producers have been announced.

Voting is simple – just visit eastofengland.coop/2014producer

and you could win

ÂŁ100 of shopping vouchers!* Voting starts 1 January until 31 January 2014.

Rossi Ice Cream Home made Italian ice cream

Lane Farm Country Foods

Yare Valley Oils

Artisan produce from home reared pork

Extra virgin cold pressed rapeseed oil

Great Tilkey Honey

Havensfield Eggs

Buxton Potato Company

Clear and set blossom honey

Free range eggs from Suffolk

Potato varieties grown in Norfolk

eastofengland.coop/2014producer *Full terms & conditions available online.

22 HEALTH & WELLBEING

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15 Tips to Restart the Exercise Habit (and How to Keep It) It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again.

Here are some tips to climb back on that treadmill after you’ve fallen off.

it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you.

Many large fitness centers will offer a range of programs that can suit your tastes.

Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort.

This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.

Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.

Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.

Get a Buddy – Grab a friend to join you.

Having a social aspect to exercising can boost your commitment to the exercise habit.

Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.

Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep

January 2014

X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.

Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not.

As a rule, the enjoyable aspects of your

workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.

Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.

Stress Relief - What do you do when your stressed? Chances are it isn’t running.

But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.

Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of pushups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.

Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity.

It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.

Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness knowhow? As soon as you can isolate your weakness, you can make steps to improve the situation.

Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit.

Otherwise you might scare yourself off after a brutal workout.

Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

@Dispatch_Mag

HEALTH & WELLBEING 23

12 Tips For Healthier Skin And Hair This Winter The cold temperatures and bracing winds of winter can take its toll on our skin and hair, follow our guide to look and feel healthier.

1. Dry Face It’s unfortunate (but unavoidable) that the body’s most sensitive skin is always exposed to the elements.

Definitely take some time this winter to give your mug a little extra lovin’.

First things first: During winter, avoid any face products with alcohol, and switch to a milder face wash and a thicker moisturizer. Need to mix up the routine a bit? Wash your face once a week with Greek yogurt. It sounds weird, but the lactic acid works as a gentle, non-abrasive exfoliator.

2. Red Nose After coming indoors the blood vessels dilate quickly, causing a rush of blood (and bright-red color). To bring the nose back to a normal hue, apply a warm — but not hot — pad to the skin for several minutes after coming indoors. When the sniffles hit, use extra-soft tissues and blot the nose.

Do not rub it. Apply a thin layer of moisturizing ointment or lotion to the sensitive area throughout the day.

3. Itchy Dry Scalp Step one in preventing dandruff is to take cooler, quicker showers to reduce the scalp’s exposure to drying hot water. Think about switching to a dandruff or dry scalp specific shampoo. Before hopping in the shower, massage the scalp with Vitamin E, olive, or coconut oil. These oils replenish natural scalp oils and can moisturize dry hair, too.

4. Chapped Lips Keeping a tube of lip balm in an easily accessible pocket is a good first step, but winter winds can take chapped lips to a completely new level. If lips are flaky, take a clean toothbrush and very gently exfoliate the skin

to remove excess skin. Slather on beeswax and keep reapplying throughout the day.

5. Rough Hair Shampooing strips moisture from the scalp and hair, so wash strands every other day. Everyone’s hair is different — if washing once or twice a week is normal for you, consider adding some time between shampoos to consider dry winter conditions. Skipping the shampoo, opting for a quick rinse and conditioning treatment works just fine to keep hair clean and moisturized.

6. Dry hands Cracked and painful skin on the hands is the icing on the cake. To prevent hands from drying out, apply moisturizer after hand washing and at least several times throughout the day.

Keep a bottle of lotion by each sink in your home and in your desk at work. If hands are very dry, use cream instead of lotion because the former has a higher oil-to-water ratio.

7. Irritated, Dry Eyes Wind and dry air are not a good combination for sensitive eyes.

Sporting sunnies on a sub-zero day might look weird, but the lenses can protect eyes from glare and wind.

Keep a bottle of non-medicated saline tears or eye drops on hand and use it to refresh eye moisture when needed.

Prevent irritation by keeping those well-moisturized hands away from the eye area.

8. Scaly Elbows The skin over high-pressure joints like elbows, knees, and heels is thicker to cushion the essential bones underneath. It’s great to have some extra padding, but ashy, scaly elbows are uncomfortable and unattractive.

The key to keeping elbows (and other rough spots) soft is to exfoliate once or twice per week and moisturize every day. Combine a scoop of sugar, a few glugs of olive oil and a drizzle of lemon juice to make a quick scrub.

9. Brittle Nails Dry air saps the moisture right out of nails, leaves them delicate and susceptible to breaks. To treat them, apply olive oil or lotion containing

lanolin to nails before bed and sleep with gloves on to help aid absorption.

11. Windburn Protect sensitive skin by layering on thick face cream with a high SPF — the only thing worse than windburn is winter sunburn. If red windburn patches don’t go away, apply a thin layer of one-percent hydrocortisone cream on irritated spots as needed.

This medicated cream contains steroids that reduce inflammation and stop itching in its tracks.

12. Rough and Cracked Feet Nothing screams “dead of winter” like gnarly, callused feet with cracked heels. Save some cash and skip the pedicure by exfoliating and moisturizing at home. Scrub calluses with a pumice stone in the shower once per week to slough off rough, dead skin. Moisturize feet, especially the heels, every day with thick cream — lotions containing lactic acid are especially effective — and wear cotton socks to bed.

January Detox With Aromatherapy Massage Detoxification is a natural and constant bodily process.

We are continually eliminating excess toxins through our digestive, urinary, integumentary (skin), circulatory, respiratory, and lymphatic systems.

While we are designed to handle some toxins, our bodies can become overloaded when bombarded with too much processed food, drink, sugar, parasites, air, and water pollutants. This can lead to fatigue, constipation, gas, bad breath, low immunity, hormone imbalances, skin problems, poor circulation, mood swings, depression, and mucus build-up.

Essential oils of lemon, grapefruit and juniper can help relieve some of these symptoms by assisting the body in ridding itself of unwelcome toxins.

During a detoxification essential oils can be used via massage or in the bath.

Revitalizing and Detoxifying Massage/ Bath Oil: 4 drops grapefruit 4 drops juniper 4 drops cypress 6 drops laurel 30 ml base oil (sweet almond or sunflower) Mix all ingredients. This is ample for 2 baths or 2 massages.

(Full fat milk can be substituted for the base oil for using in the bath – it stops the bath becoming oily)

When used in conjunction with a healthy eating plan (my new years’ resolution was to never use the word ‘diet’ again!), essential oils complement the holistic, natural cleansing process.

During an aromatherapy massage, essential oils enter the bloodstream through the pores of the skin and are carried to all parts of the body via the circulatory and lymphatic systems.

They are chemically complex and their constituents have a direct effect on the body, mind, and spirit.

January 2014

24 ELDERLY

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Manorcourt Daycare ...is a community based 7 hour care centre; it is set in a detached building within the village location of Griston close to the market town of Watton, in the Breckland district of Norfolk.

South Norfolk Mobilty Centre May we wish everyone a very Happy New Year!

Manorcourt Daycentre specializes in a service for individuals aged 50+ who require time out at an independent facility which allows individuals the freedom to be an independent person within their own right.

Our goal is to provide a high quality and flexible 7 hour therapeutic day-care service for those individuals who currently live within the community but it is also a service for those individuals who have a caring role to play and need a reliable support system which allows them as a carer, time out from their caring role.

The service is staffed by trained staff that uses therapeutic activities with the primary goal of supporting self expression and communication; it provides a social and enjoyable day out from home, it’s the perfect opportunity for individuals and staff to make new friends and enjoy regular social interaction. The aim of Manorcourt Daycare is to promote a high standard of service which promotes independence at all times and one which recognizes the unique value

January 2014

every person has. Within this we encourage the building of positive relationships with the individual, their family and friends. We work closely with outside agencies, the individual’s doctor’s surgeries, social services and other relevant agencies.

Since the day centre was first developed it has changed consistently with the care needs of it users; from relocating to a purpose building in 2004, a gradual development of dementia services and now in 2013 we will be developing the service further by offering a extended sensory garden, a 1950’s style living room for enablement and dementia services and refurbished hairdressing facilities.

Alongside these new developments we will be offering an outreach /signposting service for those who do not wish to take up the opportunities with the centre.

For more infomation Call: 01953 889230 or email: daycentre@manorcourtcare.co.uk

We hope that you have enjoyed the festive season. We open on 7th January, so if you have been thinking to come and see us, then weather permitting, please do!

We stock all kinds of daily care aids, for instance, memory foam cushions with coccyx cut out, bath and shower stools, one hand operated tin openers, pill bottle grips, cutlery, toilet seat raisers, to name a few.

If you need help with your mobility then we can help with something simple like a folding walking stick, or four wheel walker with seat, zimmer frame, or tri walker. We stock several models of wheelchair, all with comfort in mind.

We have an excellent range of new and second hand mobility scooters, both for pavement and road use. It doesn’t matter if you haven’t used one before - we give lots of tuition, and make sure you are happy.

As it’s still winter, and the fireside becons, then if you are finding it difficult getting in or out of your armchair, come and try our range of 11 luxurious rise and recliner chairs. As well as helping you to sit and stand comfortably, they recline and elevate the legs too, so that you can find your perfect position.

Don’t forget to visit www.southnorfolkmobilitycentre. co.uk/

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ELDERLY 25

Winter Activities for the Elderly Keeping active is important for all ages and proven to benefit us physically, mentally and emotionally Whilst keeping active during the spring and summer months is relatively easy, winter can often present challenges to our usual routines. For elderly people keeping active in winter can be extremely difficult, particularly when bad weather and dark evenings can make travelling difficult or even unsafe.

However, they are a variety of ways elderly people can overcome the obstacles presented by winter and maintain a healthy and active lifestyle during winter months. Although outdoor physical activity can be difficult, gyms and local leisure centres provide affordable ways of maintaining physical fitness in a safe and warm environment throughout winter.

Many offer fitness courses, which extend right through winter as well as weekly group classes specifically aimed at older members.

Gyms typically offer a range of social activities and clubs which members can join in order to increase their fitness and socialise with other members. This can be ideal for older people who wish to

maintain or improve their physical fitness but are unable to do so outdoors during cold winter months.

time and there are varied tasks to ensure people with varying abilities are able to take part.

In addition to maintaining physical health, it is essential that elderly people take care of their mental and emotional health. The short days and long evenings can leave many feeling isolated and some people struggle to undertake day-to-day activities if weather is particularly bad.

For elderly people who take a keen interest in gardening, winter need not mean the end of their gardening activities.

Those with access to a greenhouse can continue to cultivate plants whilst those without can still grow window boxes or prepare bulbs for the next season.

Enabling elderly people to modify their usual activities so as they can continue throughout winter is a great way of

Fortunately, many groups and community services cater for individuals who may need additional assistance during winter.

For example, some community support services will assist with shopping or travel requirements for elderly people who may need a little extra help.

ensuring they are able to remain active and agile throughout the winter.

There are a number of classes and groups that welcome elderly people; many which are specifically aimed at the unique requirements of the older generation.

Many of these offer support with travelling for people who may struggle to attend without assistance. By accessing these services, elderly people are able to maintain their activities and ensure they are able to continue to socialise and remain active throughout the winter.

Elderly people can also undertake a variety of activities throughout winter to stay mentally and physically engaged.

Festivities taking place throughout winter means there is many opportunities to volunteer in organizing or arranging local or family events. Many charities require additional volunteers throughout this

January 2014

Plan for the future, today...

t en ym pa e pr r ...with ou funeral plans...

Give us a call on our funeral plan advice line 0800 0744 361* to find out more eastofengland.coop/plans * Free from a landline, mobile charges can vary.

Lines open Monday to Friday, 9am–5pm.

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MOTORING REVIEW 27

Mitsubishi L200 2.5 Double Cab Barbarian auto It triggers traffic turmoil, shuts schools and closes down factories. But, conversely, the Artic weather that goes with the UK’s winter tends to set the cash registers ringing in dealerships.

You see, many motorists, especially those who need to keep businesses running, will now be eying up 4x4s for their ice and snow beating skills.

Mitsubishi’s L200 Double Cab is one to definitely test drive – especially if an indestructible workhorse is what you need.

In Barbarian guise the L200 Double Cab is practical, comfortable and, with all-wheel-drive ability, it will get you on and off mud-ridden building sites or farm fields with absolute ease. Not only that, the pick-up does what it says on the tin – it will be your best buddy when it comes to collecting loads and, when the cargo area is full, it is the perfect vehicle for dragging a weighed down trailer around.

The L200’s looks are not bad either. It is mean and handsome – in a coarse sort of way. The double cab means there is enough room for four-up, so

when the Barbarian is not engaged with off road activities or hauling heavy-duty merchandise around, it is a usable main motor, especially kitted out with a luscious leather interior and an automatic transmission.

Rapidity, although it is not the first thing you think about when you buy a pick-up, is not an issue on the L200. There is a reason for this: the Japanese-made vehicle has 173 horses under its bonnet and enough pulling power to yank a tree stump out of the ground (well, probably!).

The result is that the Mitsubishi picks up pace like an angry rhino – even with its easy going, but rather old fashioned, five speed auto gearbox.

And when it gets to its limit it is a raging road-train. Good job, then, that the Barbarian has first class brakes to scrub off any excessive get-upand-go.

The mighty Mitsubishi is classed as a commercial vehicle – so it is an affordable alternative for outdoorsy business types who demand resilience, versatility and performance. It will also work as the family car – so it is a win win situation – especially if you need a motor with grip when the white stuff comes down.

• Max. towing weight (braked) 2700 kg • CO2: 233 g/km • Price: £23,249 + VAT on the road

By Tim Barnes-Clay, Motoring Journalist. Tweet him @carwriteups

PROS ‘N’ CONS • Rugged √ • 4x4 capability √ • Pulling power √ • Cabin √ • Old fashioned auto ‘box X FAST FACTS • Max speed: 109 mph • 0-60 mph: 13.0 secs • Combined mpg: 32.1 (unladen) • Engine: 2477 cc 4 cylinder 16 valve turbo diesel • Max. power (bhp): 173 at 4000 rpm • Max. torque (lb/ft): 268 at 1800 rpm

January 2014

28 MOTORING

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Attleborough Service Centre

Motorsport Marshals Would you like to get closer to motorsport? Try out a day as a marshal!

What is a marshal?

Servicing and maintainance of your vehicles at the Roundham Road site.

Attleborough Service Centre has been operating from their present site since 1984, servicing and maintaining cars, vans, and commercial vehicles.���������������������� Some of the original staff are still employed in the workshop, which gives Attleborough Service Centre a wealth of experience and knowledge in the automotive profession.

The workshop, at its Roudham Road site, is able to service and maintain all makes and models of vehicle and can also carry out class IV and class VII MOT testing (cars, small vans and large vans up to 3500 G.V.W.). We also cater for owners of the large motor homes, providing servicing and MOT. The equipment includes the latest tools for servicing and maintaining your vehicle’s air conditioning. The workshop staff are fully trained and have a comprehensive knowledge base available. Courtesy cars are available to keep you mobile while we service your vehicle, however these need to be booked in advance.

Attleborough Service Centre can also provide a collection and delivery service within the local area, there is normally no charge for this service, please ask for details.

There are 13 qualified technicians based at Attleborough Service Centre so whether you’re looking for a simple oil change or a full service we can accommodate all makes and types of vehicle. With our rolling road we can offer brake testing facilities on all types of cars/vans and HGV’s as well as testing your exhaust emissions to the latest standards.

HGV vehicles can be inspected to VOSA standards by our skilled technicians to meet all your operational requirements.

We offer a power wash facility to get rid of that weekly road grime plus a steam cleaning service prior to your annual MOT inspection or paintwork preparation.

A motorsport marshal carries out a wide range of duties, all of which contribute to the overall efficiency and success of a motorsport event, whether that is a race, rallying or speed (sprinting and hill-climbing) event. It is a voluntary role, and vital to the organisation of motorsport within the UK. Why become a marshal?

It’s an exciting way of getting involved in motorsport. You get into events free, learn new skills, meet new people and make new friends, help others, watch the action with the best view possible, and have a great day out. Your contribution is appreciated and recognised by everyone involved, including the organising clubs and competitors. As a marshal, you join a band of enthusiasts who enjoy motorsport and, through active marshalling clubs, an interesting social life.

What qualifications and training do I need?

No qualifications are required, just a willingness to get involved, have fun and learn what it’s all about. To be a full marshal you have to be 16 or above, but there’s also opportunities for under 16’s to become involved as a cadet marshal.

January 2014

Training is provided by motorsport clubs, marshal clubs and the Motor Sport Association (MSA). If you already have special skills, such a technical skills, mechanical, rescue, vehicle recovery, medical, first aid or administration, you may wish to use those skills in your role as a marshal.

What time commitment is involved?

There’s no minimum requirement beyond attending appropriate training, so it’s up to you. Some people notch up 70 or more days marshalling each year, at home and abroad, others might just do the occassional weekend.

Can I just work locally or do I have to travel?

Again, it’s entirely up to you. Many marshals choose to work at their local race circuit or other nearby motorsport locations, whereas others are happy to travel around the country.

How do I find out more and get started?

There’s more information available via: www.marshals.co.uk www.volunteersinmotorsport.co.uk www.msauk.org

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January 2014

30 DISPATCH BUSINESS DIRECTORY

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January 2014

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DISPATCH BUSINESS DIRECTORY 31

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January 2014