iconic fitness

If you are just starting out and struggling with your overall goal and finding it difficult. Try to slow it down instead of trying to change everything at once take things one step at a time , break it down and once a new habit is in place add another.

iconic fitness

1/Focus on your food. Try to eat single ingredient foods and home-cooked regular meals. Create a small calorie deficit and try to build a routine.

2/Improve your sleep. Sleep has a big role in performance, recovery, mood and adherence to any plan . So work on getting enough sleep. – –

3/Make exercise a habit. You don’t need to try and commit to five-six days a week, make time to exercise once/twice a week, and as your fitness improves and your lifestyle changes momentum will pick up and you will be training every day before you know it. Even 20-30 minutes a day is a start. Make time!

4/Stick to a simple plan . The basics will always work best! Keep your plan simple and easy to follow. Get good at the basic exercises that will be best suited towards your goal. I would suggest learning and working on your compound lifts.

5/Progressive overload Make sure that you are progressing with your plan and lifts, you should be getting stronger. Increase your weights whenever you are hitting your desired reps of weight easily, this will ensure you are putting the correct amount of stress on the muscle for progression.

6/Permanent Change. Once you have made a small change over time it will be easier to make it a long-lasting change and all the small changes will add up to being able to achieve your overall goal. Be consistent and patient.

For more information making a change to your diet or nutrition and for all personal training enquiries email briansheapt@gmail.com or DM direct –

#fitness #weightloss #fatloss #personaltraining #nutrition #iconic #paisley #iconicpaisley

The Hollywood star of the Highlander movies, actor Christopher Lambert on Saturday revealed he feels like an adopted Scot.

Lambert was at the Glasgow Film and Comic Con event held at intu Brahead where he met fans, posed for photographs and signed autographs.

He said: “After appearing in Highlander with Sean Connery I feel like an adopted Scot. I just love coming to Scotland and it’s great to be back.

“When we were on set, Sean would talk about Scotland all the time and he even taught me how to speak like a real Scot.”

The Film and Comic Con event at intu Braehead attracted thousands of people from all over the country.

And there were even a few visitors from a galaxy far, far away!

Shoppers must have thought they had walked through the doors of the popular shopping centre straight on to the set of a sci-fi movie.

They were met with the sight of characters from all kinds of films, TV shows and comics having a look round the shops.

More than 5000 visitors are expected to turn out for the Film and Comic Con Glasgow event being held in The Arena at intu Braehead, over the weekend.

Many fans were dressed in the costumes of their favourite sci-fi characters and they certainly caught the attention of shoppers in and around the malls.

They also flocked to hundreds of stalls set up in The Arena to snap up movie memorabilia and sought-after rare comics.

The event continues today (Sunday) and marketing manager for intu Braehead, David Lyon said: “We welcome everyone to intu Braehead – even Darth Vader and his Stormtroopers.

“We look forward to the Film and Comic Con event coming to intu Braehead every year, as it makes for a fantastic spectacle with the fans dressed in amazing costumes.

“You just never know who you’re going to bump into when you’re out in the malls.”

Thousands of runners turned up in Paisley Town Centre this morning to run the 10k and Fun Run, the annual event is getting bigger each year and we were lucky to have our Photographer David Cameron on the scene to capture the hard work all the runners have put in which accumulated today.

paisley 10k 2019

THE streets of Paisley were filled with thousands of runners (Sunday August 18) competing in the town’s annual 10k Road Race and Fun Run.

paisley 10k 2019

A total of 3431 runners took part in the two events, organised by Renfrewshire Leisure.
From serious athletes to fun runners in fancy dress, they pounded the streets around the town.

Both the Paisley 10k and Fun Run were sponsored by sports and outdoors retailer, Decathlon and this year’s official charity partner was the Armed Forces veterans’ charity, Erskine.

There were 1983 people running in the 10k Race and 1448 in the Fun Run.

Many of the fun runners were also sponsored to raise much-needed funds for local charities, clubs and good causes with several entire football teams of youngsters taking part.

This year’s Paisley 10k race had more than £2000 in prize money up for grabs and trophies were presented to boys and girls fun run winners, aged seven and under, eight to 12 years old and 12 to 15 year olds.

The Paisley 10k Race men’s winner was Sean Fontana, from Inverclyde AC with a time of 31 minutes 40 seconds. Second place in the men’s race went to John Bell, from Invercyde AC, with a time of 31 minutes 46 seconds and third was Alasdair McLeod, from Shettleston Harriers with a time of 32 minutes 19  seconds.

The women’s 10k Race winner was Morag Millar, from Central AC with a time of 35 minutes 26 seconds. Second was Gemma Rankin, from Kilbarchan AAC with a time of 35 minutes 47 seconds and third was Lorna Young, from Leeds City AC with a time of 35 minutes 54 seconds.

Chairperson of Renfrewshire Leisure, Councillor Lisa-Marie Hughes said: “Once again the Paisley 10k has attracted a high calibre of athlete along with hundreds of other runners who have been training hard for months.

“And it was great to see so many fun runners of all ages pounding the streets of Paisley with lots of money being raised for various charities and good causes.

“The event is a great day for everyone involved, especially the families who take part in the races, or come along to support the runners.”

The Old Firm fans Billy and Tim are back with the hilarious new sequel, Singin’ I’m No a Billy He’s a Tim 2, written by the award winning Des Dillon.

The show is coming to Johnstone Town Hall on Friday 27 September at 7.30pm. Log on to www.renfrewshireboxoffice.ticketsolve.com to buy tickets.

Scotland’s most lovable rival football fans make a bet that backfires in spectacular fashion during the Scottish Cup Final at Hampden Park. Throw in a wee Gallus ghost on a mission from God and Polish nurse with a short fuse and watch the comedy unfold.

This will be the first ever national tour for the production, having only ever been shown once previously at the Pavilion Theatre in Glasgow. The tour is not only being produced and directed by Chris Taylor but he will also be taking on the role of Tim once again.

Chris says “It’s been a pretty manic few months but I’m loving every minute of it. I’ve got so much faith in Des’s script it helps ease a lot of the pressure. Also, we have a really strong cast with Gary Morrison as Billy, Neil Bratchpiece (The Bam Whisperer/Scot Squad) as the ghost, and the fantastic Zofia Sokolowicz as the nurse. In fact, Zofia is flying all the way from Poland just to play the role.

“I’m really looking forward working with them all and getting this great show out to the masses across the country.  It’s selling really well already and we have been constantly adding more shows, so it’s great to see the love for Billy and Tim is still there.

“And I can say with confidence that if you liked the original then you will be in bits at this one. It’s one of the funniest shows I’ve ever been involved in”.

Chris and the team will be performing at 16 venues across the country during September.

 

Proposals to build four new Early Learning and Childcare Centres and carry out major extensions at three existing centres have been announced by Renfrewshire Council.

The council has submitted planning applications for new centres in Dargavel, Houston, Lochfield in Paisley and Kirklandneuk in Renfrew.

Plans to carry out major extensions at St Margaret’s Early Learning and Childcare Centre in Johnstone and Kilbarchan Community Nursery have also been submitted, alongside proposals to create a bespoke centre for Inchinnan Community Nursery at Inchinnan Primary.

 

The projects are part of a £14million extension and refurbishment programme to support the expansion of nursery provision in Renfrewshire. It will also help the council meet the Scottish Government’s target of 1140 fully-funded hours of early learning and childcare for all three and four-year-olds and eligible two-year-olds by August 2020.

In 2019, Renfrewshire became the first local authority in Scotland to be rated ‘excellent’ by Education Scotland for its efforts to close the poverty-related attainment gap. The expansion to early learning and childcare is expected to support much of that work.

If the planning applications are approved, work on the new-build centres will begin in January 2020, and the major extensions in March 2020.

Renfrewshire Council Depute Leader and Convener of Education and Children’s Services, Jim Paterson, said: “These new centres and major extensions will ensure we are able to continue providing young children with the best possible start in life once the new expanded 1140 hours are introduced in August 2020.

“We are committed to providing the best learning environments for young children and are driven to maintain quality across all early learning and childcare centres and classes. The work we are proposing will support this, creating bespoke centres and facilities that will help young children in Renfrewshire thrive for years to come.”

The council launched a recruitment drive to support its 1140 Early Learning and Childcare expansion plans in April 2019, with a range of posts set to be advertised before the new expanded hours are introduced in August 2020.

Parents of three and four-year-olds and some eligible two-year-olds will see the number of free early learning and childcare hours they receive increase from 600 to 1140 in August 2020. Ahead of that deadline, eligible children will be offered 1140 ELC where there is space to do so. Parents wishing more information should speak to their local nursery.

The expansion will give parents more flexibility in their choice of nursery and childcare services, meaning they can choose from council, private and volunteer-run nursery classes, centres and childminding. They will also have plenty of choice when accessing their child’s entitlement, including options for 8am-6pm over 50 weeks, mornings or afternoons over 45 weeks, or 6 hours per day over the school year, as well as being able to select their preferred options of nursery or childminding sessions.

There will also be an increase in the number of places commissioned from funded independent and private nurseries.

Children attending a Council or funded private or voluntary nursery centres or classes during lunchtime will also be entitled to a free meal.

Parents and carers should continue to apply to their local nursery for a place for their child. When centres and classes have the capacity to accommodate 1140 hours before August 2020, parents will be contacted directly and asked to select their preferred option.

For more information on 1140 Early Learning and Childcare and our expansion plans, visit www.renfrewshire.gov.uk/1140ELC.

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Renfrewshire Council’s approach to finding long-term homes for people at risk of homelessness has received a funding boost from the Scottish Government.

 

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An initial £186,000 from the Scottish Government’s Ending Homelessness Together Fund will be used to expand the council’s Housing First service which reduces the time people spend in temporary accommodation and helps them to sustain settled accommodation.

Renfrewshire was the first council in Scotland to fund a Housing First model and has seen the number of households making homeless applications fall since 2012. The service provides ‘wrap-a-round’ support for people who have previously struggled to maintain tenancies.

Councillor Marie McGurk, Convener of Renfrewshire Council’s Communities, Housing and Planning Policy Board, said: “Caring for the most vulnerable in our communities is one of our top priorities.

“We have a strong focus on preventing homelessness and an excellent track record of supporting those in need. This funding will allow us to increase the tailored support we already provide and continue our efforts to help anyone facing homelessness in Renfrewshire.”

The council received the funding after submitting its Rapid Rehousing Transition Plan to the Scottish Government in December. The plan sets out how the council and its partners will provide people facing homelessness with settled accommodation and appropriate support as quickly as possible and minimise the amount of time they spend in temporary accommodation. Renfrewshire’s plan is still being reviewed by Scottish Government, however the £186,000 funding will allow the Council to expand the service now.

Councillor McGurk added: “We have a number of measures in place to ensure early intervention and support for people facing homelessness.

“Our Homeless Services team works with a range of partners to provide assistance to anyone in housing need, as well as advice on their housing options. We have a range of furnished flats and supported accommodation available, providing people with a place to stay until they are able to move on to settled accommodation. Our Renfrewshire Homelessness Partnership also meets regularly throughout the year to review the local and national picture and consider new initiatives to help those in housing need.

“If you need advice contact our Housing Advice and Homeless Services on 0300 300 0222 or call 0800 121 4466 outside of office hours.”

Green Space Funding

Four groups from across Renfrewshire are set to receive £50,000 as part of the first wave of applications recommended for approval from a £1.87million fund created by Renfrewshire Council.

Councillors will consider five applications to the Green Spaces, Parks and Play Areas and Villages Investment Fund, totalling £209,088, to help improve and development community green spaces in Renfrewshire.

Green Space Funding

Upgrading and installing new play equipment has been a key priority for local groups, although the fund does encourage applications for all aspects of green spaces to improve their look, feel and usability.

Applications for the maximum allocation of £50,000 set to be considered are:

  • A brand-new zip slide, outdoor gymnasium, skateboard ramps, football goals and junior play area in Howwood Public Park.
  • New all-inclusive play equipment chosen by local children in Queen’s Road Play Park in Elderslie.
  • An enhanced play area within Glencoats Park as part of the first phase of improvements planned by local group Pals of the Privies.
  • New dynamic, exciting play equipment in Skye Crescent Play Park in Glenburn which will be inclusive for all young people.

Green Space Funding

An application of £9088 from Friends of Knockhill Park will also be considered to install a new expression swing for young parents and carers to use with their little ones, as well as new picnic benches and seating in the park.

Langcraigs Parent Council have been awarded £4875 to establish an all-hours accessible play park within the school grounds which will have a mini football pitch, basketball nets and other playground games.

Councillor Marie McGurk, Convener of Renfrewshire Council’s Communities, Housing and Planning Policy Board, said: “These projects will make a huge difference to the local area if they are approved and we’ll continue to work with local groups to ensure their applications fit the criteria required and will benefit their local community.

“The fund gives people the opportunity to shape the development of their local parks and green spaces and carry out improvements that, using their local knowledge, will be of most benefit to the community.

“If you have an idea which fits the bill, please get in contact with the team and we’ll support you to make your application for future awards from this £1.87million fund.”

The Green Spaces, Parks and Play Areas and Villages Investment Fund aims to regenerate and make physical and environmental improvements to areas across Renfrewshire identified by the local community.

Awards from the fund will assist in bringing in external funding, increase community participation in local areas and encourage the process of transferring assets to local communities.

Each application must show it has consulted the local community to ensure there is a need and desire for the project and that it would improve community life.

£370,000 has been ringfenced from the overall £1.87million fund specifically for investment in Renfrewshire’s villages, through the Villages Investment Fund, and applications must show that they will strengthen the unique identity, heritage and character of village life.

For more information and to find out how to apply, visit www.renfrewshire.gov.uk/greenspacesfund.

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Four community groups in Renfrewshire are set to receive a share of over £45,000 in the next wave of funding from Renfrewshire Council’s Community Empowerment Fund.

Councillors will consider applications from groups including The STAR Project and Paisley Opera at the Communities, Housing and Planning Policy Board next Tuesday (20 August).

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Applications recommended for approval include a request from The STAR Project for £20,000 to create a new labyrinth in Fountains Gardens, Paisley. A community asset transfer for the labyrinth site is currently underway.

Other applications being considered include a request for £10,000 from the 18th Paisley & District (Coats) Scout Group to carry out a feasibility study to find a suitable location for a new purpose-built Scout group and community facility in Foxbar.

Foxbar Community Garden & Environmental Projects Group has applied for £10,000 to support the development of a business plan to create a community garden and local hub facilities on the site of the demolished St Paul’s Primary in Foxbar.

And Paisley Opera has applied for £6,700 to carry out a community consultation and develop a business plan to create a rehearsal space and Community Hub in the East End of Paisley.

Councillor Marie McGurk, convener of the Communities, Housing and Planning Policy Board, said: “Renfrewshire is a thriving place, full of creative, passionate and innovative people and these project showcase that.

“We launched this fund in 2018 because we wanted to work with community groups and empower them to transform their local areas. I know these projects will make a big difference to their local areas and Renfrewshire if they are approved.”

The £1.5million Community Empowerment Fund provides grants to community groups that want to take over ownership and the running of a  publicly owned building or piece of land in their local area through Community Asset Transfer. It is currently in its sixth round of funding, with applications to the seventh round of the fund closing on Tuesday 3 September 2019.

Councillor McGurk added: “I would encourage anyone who is interested in taking ownership of a public building or piece of land in their local area and transforming it to apply to the Community Empowerment Fund. Your project could change the lives of people in your community.”

For more information and to find out how to apply to the Community Empowerment Fund, visit http://www.renfrewshire.gov.uk/CommunityEmpowermentFund.

 retail unit available to let in Paisley, 39 Gauze Street. Please see the details below and pictures attached.

Retail unit to let in Paisley, 39 Gauze Street – ideal as a coffee shop, take away, beauty or barber/hairdresser space, estate agency etc.

The space size is 850 sqft and is available to let just now.

Please call on 0141 843 4211 to get more details!