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Self medicating through lifestyle choices

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Self medicating through lifestyle choices

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e.g. The Medicinal Chef

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Diet Another Day - The Plan that changes lives. For too long I have seen too many people trying to manage their weight and live a life of calorie counting, points measuring, or counting 'syns'. The sad thing is they never achieve the lasting weight loss and good health they desire.

Here I get you back to basics, teach you how your body actually works and how the food you eat interacts with this, and the science and complexities behind how our body weight is regulated. Master this and weight management will be lasting, health will improve, and you will be out of the restrictive trap forever. This programme has changed hundreds of lives and a thriving community is forming. Find out more CLICK HERE

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Diet Another Day - The Plan that changes lives. For too long I have seen too many people trying to manage their weight and live a life of calorie counting, points measuring, or counting 'syns'. The sad thing is they never achieve the lasting weight loss and good health they desire.

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Be the perfect modern healthWife

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Take A Hyperventilating Walrus . . .

Some dingy fluorescent lights, and a pair of stilts and you've pretty much got my best copycat impression of the Cici's Pizza greeter that welcomed us to pizza binge delirium. As we walked down the condiment aisle of the local grocery store, I bellowed, "Welcome to Cici's! Thank you for coming!" I did it again as we passed the Heinz ketchup, strolled by the meats gassed with carbon dioxide, and one more time as we arrived to our final destination: the cookie dough aisle.

It was Friday night, and all we "needed" before heading home from our pizza fest was a sausage-shaped tube of enriched wheat flour, sugar, and partially hydrogenated soybean oil . . . aka Pillsbury's chocolate chip cookies.

Back then, I thought the cost of convenience was nothing more than pennies, which I was more than happy to push bit by bit into the automatic checkout machine while Daddypotamus counted floor tiles. It wasn't until about a year later - when I found my health wrecked and my body too weak to risk a pregnancy - that I realized the real cost of food.

Now, I Don't Care . . .

How many coupon gurus come on the news and show us how to get $196 in groceries for $2.33, there is no such thing as cheap food. In the long run margarine costs more than grass fed butter, high-fructose corn syrup costs way more than mineral rich maple syrup, and factory-farmed meats take the the bank compared to their sustainably-raised counterparts when it comes to our health.

The thing is, though, in the short term real food is more expensive. So how do we make it work? How do we eat real food on a budget? Good question! Here are some ways I've found helpful . . .

1. Make It Count

It's not necessary to make everything from scratch (unless you want to, which can be fun!). To save money, though, figure out what you spend most on and learn to make THAT. Here are some options you might want to consider replacing:

2. Get The Scoop On Farmer's Market Deals

20 pounds of organic tomatoes for $20 and a whole case of pickling cucumbers for 50% off - those are my week 1 wins after using Nourished Kitchen's tips at my local farmers market.

Jenny just happens to be the market manager at one of the best farmers markets in Colorado, so if you want the best produce for the best price this article is a must read.

3. Make Friends With The Clean 15

When it comes to deciding what's most important to buy organic, I prioritize animal products such as meat, dairy and lard the highest, and produce as second tier. From there I try to avoid the Environmental Working Group's dirty dozen, but we eat conventional produce off the clean fifteen list.

The Clean 15

Onions (Update: Due to A.B.'s comment below I'd probably buy organic onions. Apparently they don't have a lot of pesticide residue but they ARE sprayed with toxic anti-sprouting agents after they're picked)

Sweet corn (Note: Corn is not a vegetable - it's a grain! And some sweet corn varieties are now GMO, so it's a good idea to ask questions before purchasing.)

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloup (domestic)

Sweet Potatoes

Grapfruit

Watermelon

Mushrooms

Note: Even if pesticides are not much of an issue, conventional produce has often been irradiated and most likely will not be labeled. For that reason, I like to buy from a source that can tell me whether or not their produce has undergone this process.

4. Plant A Garden

"If you shop at the grocery store for tomatoes, potatoes, zucchini, salad greens or strawberries - and who doesn't? - then you are the perfect candidate for becoming a kitchen gardener," says Dan Shapley of The Daily Green.

"Growing your own will save you an incredible amount of money - more than $1,200 if you plant all five, according to the analysis of one Maine gardener."

Read more here.

5. Or At Least An Herb Garden!

Not only will this impart tons of flavor to simple meals, you can dry the extra to use year round. MUCH more affordable than those $5 jars at the grocery store.

6. Join A CSA

Community Supported Agriculture (CSA) is a fabulous way for you to "own shares" in a local farm. Here's how it works:

"[A] farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (aka a "membership" or a "subscription") and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season." ( source)

Wondering how to get the most out of your CSA? Here are 10 fabulous tips you don't want to miss!

7. Invest in Money Saving Equipment ~ A Dehydrator

One of the best ways to maximize great deals on produce is to stock up and preserve them for later. Tomatoes are dried for a zesty addition to italian dishes later and fruits such as apples can be dried with cinnamon for a kid-friendly treat. You can also dry the herbs you grow for use in the winter, make beef jerky, yogurt, dry coconut flour, make your own soaked and dehydrated beans, grains, etc.

How to choose a dehydrator: My first dehydrator was a $10 garage sale find. I wanted to make sure this was a piece of equipment I would actually use before investing in something heavy duty. Sure enough, I wore out the motor in less than a year, so I began shopping around for a better one. This is the one I got. It has plastic trays which I usually line with parchment paper. Here's one that has stainless steel trays.

8. Buy Online

Thrive Market is Whole Foods meets Costco, only you don't even have to leave your house. For less than $5 a month ($59.95 annually), you can shop 3,500 of the world's best-selling natural and organic products at 25-50% below retail prices. If you've never heard of Thrive, I shared how I spent $59.85 on items that would have cost me $120.39 on Amazon here.

You can also order some things on Amazon and at other retailers. Here are a few staples to consider:

9. Host A Real Food Playdate

For many families, the biggest challenge to making budgets work is simply getting enough food on the table without resorting to eating out.

One way to get more done without missing out on social time is to coordinate a weekly kitchen playdate with kids happily playing in another room OR helping out. Here's what you need to know to get started.

10. Make Your Own Convenience Foods

Get the hubs to watch the kids for a few hours while you prep snacks to keep in the freezer. Here are 21 healthy ideas to get you started.

11. Stock Your Pantry

Beans are a great way to add bulk to meals, but if you're an idealist like me you want them properly soaked. Problem is, I often forget to take them out the night before to get the process started. Meal planning is one way to help, but an even simpler way is to have them ready to throw into the crockpot using this time-saving trick. Not sure what to do once they're prepped? The bean recipe in this post is my family's favorite.

12. Add Grass-fed Beef Gelatin Into Your Diet

It's an inexpensive protein supplement! Here's where you can buy it.

13. Make A Meal Plan

It helps reduce waste and prevents those "what's for dinner???" panic attacks at 4:55 pm (which, of course, usually end up with either scrambled eggs for dinner or an expensive meal out). Here are some tips to get you started, or you can save your afternoon and subscribe to Real Plans for as little as $1.50 a week.

If you're not familiar with it, Real Plans was created by my real-life friend Emily of Holistic Squid. It's an interactive service that allows you to select which recipes you want from an extensive menu of paleo and traditional options, then customize them with ingredient additions/subtractions as needed. Then, when you have your meal plan just the way you want it, Real Plans creates a complete shopping list that you can pull up on your smart phone at the grocery store.

14. Invest In Money Saving Equipment: A Freezer

They pay for themselves and can store baked goods, dairy, meat, fruits and veggies, herbs and more!

15. Keep Your Freezer Stocked With Meals . . .

For the days when things just don't work out, it's pretty handy to have a backup or two. That's why whenever I make freezable meals like chili, tortilla soup or Mexican-style beans I make a double batch and freeze half.

If you need more ideas, this grain-free freezer ecookbook from Health Home & Happiness is awesome. Rather than requiring one long 10-12 hour cooking day, there are 5 sections that take 2-3 hours each so bulk cooking can be spread out over a weekend, a week of nap times, evenings, or whatever. When you wrap up you'll have 22 breakfasts, 10 lunches, 16 dinners, 28 snacks/sides and 8 desserts.

This principle works well for refrigerated foods, too. Just this week I made a double batch of the batter for these cinnamon apple rings so we could have them two days in a row without much fuss.

16. Do A "No Spend" Challenge

For one week give yourself "a personal "fridge and pantry cleanout" challenge to use every last item in the fridge, freezer(s), pantry, and storage shed until [you] can see the back of them." Daddypotamus and I do this sometimes when we have an have an unexpected car repair or something come up. Our budget is usually fine without out the challenge, but it makes me feel better. (Note: This budget tip was inspired by Organic & Thrifty)

17. Buy Direct From Your Farmer or Rancher

Back in Texas I bought 1/8 of a cow for an average price of $5.50 per pound. This included more expensive cuts like ribeyes and New York Strips, which sold at my local Whole Foods for $16-$19/lb. The savings was huge, and since there was no middle man the rancher got to keep more of his hard earned cash.

18. Join A Co-Op (Or Form One!)

. . . And use your collective buying power to purchase in bulk at a lower price.

19. Help Out At A Farm or Farmer's Market

If you have little ones that can help, this is a GREAT way to teach them about sustainable agriculture and the value of food. Farmers often show their appreciation with big boxes of extra produce and other goodies.

20. Be The Leftover Queen

It's a great way to throw together quick-and-easy lunches while reducing food waste.

21. Always Go Grocery Shopping With A List

Preferably organized by where things are found in the store 🙂

22. Never Go To The Grocery Store For One Item

Okay, I don't really mean **never"" - but there are two advantages of not going. First, it is way to easy to pick up a "few extra" things and blow the budget. By waiting until the next scheduled shopping day you can see your purchases alongside the other things you need and prioritize if you're over budget. Second, running out of something is an opportunity for discovery at home. A few months ago I ran out of coconut oil, so I started using pastured lard on my face as a moisturizer. Best. Stuff. Ever.

23. Get Friendly With Betty The Neighborhood Crockpot

She is seriously one of my best friends, yall . . . and she wants to be yours, too! Give her tough (but affordable) cuts of meat like top round, veggies that need to be used quickly and some spices and VOILA! You've got a hearty stew without even messing up your kitchen!!

24. Make Your Own Fermented Foods

Save on probiotic supplements and increase the nutrient profile of your foods, which further reduces the need for supplementation. Since recipes on the internet can be hit or miss, you might prefer a trusty guide to help you get started. Here are a couple of good ones:

25. Make the most of "cheap" foods like broths, carrots, bananas and beans

What did I miss? Share your tips for eating real food on a budget below!

(And of course, if you know a mama who is trying to save on groceries please pass this along!)

Photo credit: framboise

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These 25 Tips Make It Possible to Eat Real Food on a Budget

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Some dingy fluorescent lights, and a pair of stilts and you've pretty much got my best copycat impression of the Cici's Pizza greeter that welcomed us to pizza binge delirium. As we walked down the condiment aisle of the local grocery store, I bellowed, 'Welcome to Cici's! Thank you for coming!'

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e.g. Jack Monroe's cook books and Beth's Budget Bytes blog http://www.budgetbytes.com/2015/01/best-of-budget-bytes-2014/

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website from the School Of Life

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This is a tool that makes a direct connection between how we feel and what we eat, between mood and food. Health guidelines would have us believe that eating well is primarily about nutrition. Not true. Eating well is primarily about preparing the right food for how you happen to be feeling.

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e.g. football, rugby

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Change4Life Fun Generator of activities

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Free advice, recipes, ideas forums, packs and videos

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Free advice, recipes, ideas forums, packs and videos

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e.g. Change4Life meal mixer, YouTube work out channels

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Fancy some tasty food on a budget? Every Friday for 4 weeks this Meal Mixer tool will send you a free tasty, healthy recipe you can cook at home from scratch for around £5 a meal.

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e.g. aqua aerobics at the local public pool

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Aqua Fitness | Discover ways to use water to boost your fitness

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Aqua fitness covers a range of exercises you can do in the pool. These include aqua aerobics, aqua jogging, and aqua zumba.

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e.g. Slimfast, Herbalife

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lose weight with herbalife. order online. fast delivery !

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Independent Herbalife Member Emma Pettersson Buy Herbalife products

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This is the website of an Independent Herbalife Member. For the official Herbalife website, go to Herbalife.co.uk. Emma Pettersson. Lose Weight with Herbalife. Order Online. Fast Delivery ! Use Herbalife products within a balanced and varied diet, as part of a healthy active lifestyle.

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e.g. Weight Watchers, Slimming World

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How does Slimming World on Referral work?

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Slimming World on Referral is a subsidised partnership enabling health practitioners to refer patients to a local Slimming World group for weekly weight management support at no cost to the patient.

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e.g. The baked bean tin workout

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The baked-bean tin workout - and other cheap ways to get fit at home

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Why buy expensive equipment or join a gym when you can get fit for free in the comfort of your own home?

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e.g. Slendertone

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Results for great savings on slendertone

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Get set for great savings on slendertone at Argos. Same Day delivery 7 days a week £3.95, or fast store collection.

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e.g. Davina's 5 Weeks to Sugar Free book plus blog / forum

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The official home of Davina McCall - wife, mother, friend and TV Presenter. Get the latest on Davina's shows and charity projects: The Jump, Sport Relief, The Million Pound Drop, Long Lost Family, The Biggest Loser, Big Brother, Celebrity Big Brother.

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e.g. from YMCAfit

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Personal Trainer Courses and Fitness Qualifications | YMCAfit

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Personal trainer & fitness instructor courses run across UK. REPS & CIMSPA points. UK's only STOTT PILATES® Licensed Training Centre. Flexible learning.

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e.g move it or lose it

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Move It Or Lose It | Keep Fit Exercise Classes

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We are on a mission to help you to stay active and enjoy healthier, happier lives. Find a local exercise class near you or become an instructor.

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Extend Exercise - movement to music for older people

or exercise classes like aqua aerobics

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Whether you are recently retired or determined to improve your fitness level, EXTEND Exercise can help you to acheive this. EXTEND Exercise classes will always contain 20 minutes of seated exercise, but do not be discouraged as seated exercises can be very active.

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One off purchase, that lasts
or a skipping rope!

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Incredible Value Golf, Cricket, Fitness, Home and Leisure Products

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Selling a fantastic range of sports equipment, including golf clubs, cricket bats, fitness gear, bikes and so much more

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Nike +, 7 minute workout, NHS Drink choices tracker
, Get Army fit app http://www.army.mod.uk/join/Getting-yourself-ready.aspx

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The very best fitness apps do make it easier to channel that inner motivation, so we picked our top ten to make your new year, new body resolutions that much more achievable

BY Katy Young | 03 January 2014

"This is just so simple to use, which makes it my favourite app for running," explains celebrity trainer Dalton Wong, founder of TwentyTwo Training . "Compared to all the other running app companions I've tried this is the easiest, and most encouraging of all. You don't need to tap in anything - it just starts up, tracks your route using GPS, and records your distance, time and speed. Plus, you can also challenge friends - or one of the other seven million other members. I love it."

"Without doubt my favourite app of all. The Pzziz sleep app uses binaural beats and sounds, including the sound of the ocean say, to lull your brainwaves into a relaxing, restful sleep - and when you consider that most of us are sleep deprived, an app like this that can recharge our batteries is the one that actually will end up giving us better workouts. I use it for power naps whenever I can - my favourite trick is to have a small espresso, use Pzziz for a snooze - 20 minutes later, I'm recharged and the caffeine starts kicking and I have THE best workout. It's amazing."

Nike+ Running; Pzziz

Voted app of the year by Men's Journal , think of Fitocracy as the social network of fitness enthusiasts - both those who share your pain, and those experts who can teach you a thing or two about turning it into gain. Ultimately an app to motivate yourself, Fitocracy is designed like a game whereby you log your progress, list your challenges and then smash them - using the guidance and help of the other members who regularly post videos and tips on how to get fit.

4. Train Trip - Weight Off Your Mind, £8.99

The thinking man's guide to getting fit and getting the weight off, this app uses the power of the mind to reach your dream body - in theory. Hypno-therapeutic audio tracks and neuro-linguistic programmig techniques work on your mind muscles, so that you'll remedy the cause of your weight gain, and not the symptoms.

There isn't one fitness expert who doesn't rate this app - free and easy to use, Myfitnesspal counts your calories by recognising thousands of foods and drinks (down to your specific Starbucks brew of choice) to keep tabs on the eating plan that is accompanying your fitness one. Introduced to us first by the expert team at W10 Performance , it's the only calorie counter we'd use.

Fitocracy; The Train Trip My fitnesspa

"A good choice for crossfit inspired workouts - with some nice tough ones in the mix if you're fit enough," says Jean-Claude Vacassin, health, fitness and performance coach and founder of W10 Performance. It includes 700 workouts with videos, allows you to log your sessions and upload them to Facebook and Twitter, as well as track your friend's training, and now has the healthy addition of over 100,000 Paleo recipes too.

If you're into interval training (constantly changing the tempo of your workout, and the key to burning fat while exercising according to some experts) then you'll be into this app which helps you keep track of work and rest periods, without having to click a stopwatch. It sounds simple - it is - but the way it buzzes when your work, rest or play allocation is over is effective. It comes recommended again by Vacassin, who also put forward the Tabata Pro, £1.99, timer if the four minute workout phenomenon bug has bitten you too.

Workout Hero; Interval Pro

8. Nike+ Training Club , free

Yes it's our second Nike nomination, but with a serious team of Nike Master Trainers (many of them at Olympian standard) behind the 100 full body workouts on this app, as well as some know how from Nike's research team, we had to include it - plus it just got an update (with customised content, four week programmes and bonus athlete workouts included for anyone, 'Maria Sharapova's New Year Crush' workout anyone?). We also really like the app navigation, and the way the 15, 30 or 45 minute drills are broken down into simple stints of functional training for the entire body. If you're already a member of a gym, this app is a great little personal training partner as Nike Training Club workouts often include weights and machines for maximum output. Don't forget to share your hard earned efforts with friends using the app too.

9. ViewRanger Outdoors GPS & Maps, free

If you prefer the great outdoors to the confines of a studio, then let this off road app locate your nearest cycling, hiking, swimming, running and horse riding routes - and even bird watching spot if you have a mid run twitch. Not that we want to put you off, but it also lists the nearest rescue organisations.

Scientists at Brunel University proved that listening to music while exercising could increase your endurance by up to 15 per cent. However, there's a catch - it's not just about playing your favourite song, it's about getting the tempo right (of about 120 to 140 beats a minute according to Brunel's sports scientists). Step up Tempo Run: this app looks at all of the music on your smartphone and categorizes it all by tempo. Tempo Run allows you to sync your run (or jog, or walk) with the most tempo sensitive of your songs so that the beat is neither too slow (too boring) nor too fast (exhausting).

Nike Training Club; ViewRanger Outdoors GPS & Maps; Tempo Run

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The very best fitness apps do make it easier to channel that inner motivation, so we picked our top ten to make your new year, new body resolutions that much more achievable "This is just so simple to use, which makes it my favourite app for running," explains celebrity trainer Dalton Wong, founder of TwentyTwo Training .

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Davina, Natalie Cassidy to fitness gurus

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Please note this is a region 2 DVD and will require a region 2 (Europe) or region Free DVD Player in order to play. Try to do one of the routines three times a week. Mix them up too we dont want you to get bored.

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Age UK London

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Tips on keeping fit and how to stay active as you get older.

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(Northern Ireland)

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Physical Activity & Sport - Age and Opportunity

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The Gym Group | Pay As You Go | 24 Hour Membership

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Welcome to The Gym Group with gyms across the UK open 24 hours a day, with cheap deals and offers on our pay as you go membership. Join online today!

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WeightWatchers.co.uk: Resolve to Start Losing Weight Today - PPC

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Frozen Weight Watchers | Frozen | Iceland Groceries

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Shop for frozen Weight Watchers online at Iceland. Choose from convenient delivery slots and get free next day delivery on orders over £35.