Inside Flintshire Villages February 2020 Edition. by Inside Magazines

FIintshire Inside

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Ho DE m LI es VE & RE Bu D sin to Village es 2 se 1,0 Edition sM 0 on 0 Issue 10 l February 2020 th ly !

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Welcome.... Welcome to our jam packed February edition. Don’t forget Valentine’s Day! Don’t worry about finding the perfect gift we have some great ideas for him and her this Valentine’s Day on pages 10-11. Thinking of treating the loved one to a Valentines Day meal? We have that covered too with a great selection of restaurants you can visit for that perfect romantic meal. This months travel review takes us to the beautiful Island of Majorca see pages 6-7. Lots more going on as you can see from our contents section below.

We couldn’t fit everything in so please take the time to have a look through. If you enjoy reading our magazine and you use one of the services within please let us know and please give us a mention to the local business advertising within. We can’t stress enough that without them this publication would not be possible. Last months competition winners Who am I - Will-I-am - J Gee from Holywell Meal for two - page 19 - D Thursfield-Flint

CONTENTS.... 6-7

Travel

10-11 Valentine Gift Ideas 14-15 Recipe 18-19 Restaurant Review

Until next month - Reg Editor Inside Flintshire

Edition 10 February 2020................

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RECIPE

Strawberry Valentine Cake

cake. Vanilla buttercream frosted Serve your loved ones this easy-to-decorate strawberry valentine sprinkles. strawberry cake with mini cupcakes, pink candy hearts and For the candy hearts

Ingredients

1 box Duncan Hines strawberry supreme cake mix l 3/4 cup all-purpose flour l 1/4 cup granulated sugar l 1 teaspoon baking soda l 1 1/2 cups water l 1/2 cup canola oil l 4 large eggs l 1/2 teaspoon vanilla extract

it burns.) 2 Spoon the melted candy into a frosting bag with a size 3 tip. Squeeze the bag to draw small 1 to 1 1/2” hearts on wax paper. You’ll need 12, but you may want to make an extra couple hearts in case one breaks. 3 Allow the hearts to set.

Frosting l 1 1/2 cups butter (softened) l 2 1/4 teaspoons vanilla extract l 6 cups powdered sugar l 1 tbsp fresh thyme leaves, plus extra to l 6-8 tablespoons milk l Pink Wilton candy melts and Valentine’s Day sprinkles (Optional)

For the frosting

Step by step

1 Preheat the oven to 350 degrees. 2 In a stand mixer, mix together the dry cake mix, flour, sugar and baking soda. Add the water, oil and vanilla. Then add one egg at a time, mixing the batter between each egg addition. Beat on medium speed for 2 minutes until the batter is smooth. 3 Line a mini muffin pan with 12 mini cupcake liners. Fill these cupcake liners 2/3 full with cake batter. Bake for 11-12 minutes, until a toothpick inserted in the center comes out clean. 4 While the mini cupcakes are baking, grease and flour two 8” cake pans. 5 Divide the remaining batter between the two cake pans. 6 Bake at 350 degrees for 25 minutes or until a toothpick inserted in the center of the cakes come out clean. 7 Allow the cakes to cool for 10 minutes, then invert them to a wire rack to cool completely.

Prep: 1 hour

easily. 2 Spoon frosting into a cake decorating bag with a 1M tip. Make small swirls on the cooled mini cupcakes. 3 Gently press one of the candy hearts into each of the frosted mini cupcakes.

To put the cake together:

1 Place one cake layer down on a cake plate. Frost the top of that cake layer. 2 Place the second cake layer on top of the first. 3 Frost the outside of the cake, on the tops and sides. Make frosting as smooth and as even/flat as possible. 4 Sprinkle Valentine’s Day sprinkles on the top of the

cake. 5 Gently press a mini cupcake around the outside edge of the cake. 6 Use a decorating bag and Wilton tip 1M to pipe large stars around the bottom outer edge of the cake. 7 Sprinkle more sprinkles on the bottom border, if desired.

Cook: 35min

Serves: 15 To advertise text ADVERT to: 07446 778 482

ARTWORK DEADLINE DATE 18TH FEBRUARY Enterprise House, Aber Road, Flint CH6 5TG Telephone: 01352 870 760 Email: reg@insideflintshiremagazine.co.uk Published by Inside Magazines.

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Holidays

Make the most of Mallorca! I

magine an island with turquoise blue waters, secret coves, soft golden sands, lush green foliage, rugged mountains, picturesque villages and a vibrant capital city. Now drop that island in the sea only a couple of hours flight from most European cities... that’s Mallorca (also known as Majorca) in a nutshell. An island steeped in history, Mallorca boasts charming villages, historic sights, an artisan and cultural scene and popular events taking place throughout the year. If relaxing is your thing, grab a sun lounger at a beach club, hop on a boat trip or stroll through the old streets in Palma for some leisurely shopping. And, if you’ve not overdone the daytime, there’s always the bustling nightlife to finish you off.

What to see With top-class art galleries, castles, remains of ancient Bronze Age

settlements, caves, natural parks through to museums and vineyards, this island has a long list of things to see. Among Mallorca’s most famous sights are the cathedral in Palma, a gorgeous Gothic building that overlooks the sea, the Serra de Tramuntana national park that runs along the island’s west coast, and the vineyards dotted around the town of Binissalem, in the central plains.

What to do When it comes to things to do in Mallorca, the possibilities are endless. Blessed with mild temperatures and sunshine throughout the year, the island is the ideal base for outdoor pursuits. Cycling, hiking, sailing, mountain biking, horse riding, climbing, golf, tennis and all the watersports you can imagine are on offer here. More leisurely activities such as sightseeing, shopping, wine tasting, guided tours or birdwatching are also available. Mallorca’s theme parks cater for most age ranges.

Adventure sports Activities like crazy golf, tree top adventure, paint balling and go-karting are some of the most popular. Outdoor pursuits are becoming increasingly trendy. Perhaps you would be tempted by with some rock climbing, coasteering or mountain biking.

There’s also a good collection of golf courses to choose from all around the island.

Boat trips Join a boat trip for a day or half day at sea with one of the many companies based in Mallorca’s main beach resorts and ports. There is a wide range of boat trips on offer: small and large, catamarans or motor boats. Day trips are the most popular and usually include lunch and a stop-off at one of the more remote beaches where you can try some swimming, snorkelling, stand up paddle boarding or kayaking. Alternatively, take a sunset cruise in the evening and enjoy the views with a glass of bubbly.

Cycling In recent years, Mallorca has become increasingly popular with cyclists thanks to its mild winters and varied terrain. There are the Serra de Tramuntana mountains to explore for the brave, and charming lanes and coastal cycle paths to those looking for something more leisurely. The north west of Mallorca is the most popular, be sure to check out the scenic towns of Valldemossa, Deià and Sóller whilst you are at it. Alcúdia and Pollença are also desirable spots for keen cyclists.

Palma’s Gothic Cathedral

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Beaches There are more than 200 beaches around Mallorca’s beautiful coastline. Over 30 of these are designated as ‘Blue Flag’, which assures not just the water quality but the provision of bathroom facilities, lifeguards and other tourism services. Mallorca’s beaches range from long stretches of golden sand sliding into shallow blue seas to quiet rocky coves with crystal clear waters. Many of the bigger beaches have been claimed by resorts but there are many more to discover off the beaten track.

Most popular beaches Cala Formentor: One of the island’s most well-known beaches, its setting is second to none, backed by lush vegetation and green pine forests. It has views over turquoise green seas and the Bay of Pollenca. Camp de Mar Beach: A beach within a small coastal resort close to Andratx in the south west, Camp de Mar has all the amenities one might want from a beach holiday. The beach itself is of medium size with fine golden sand and beautiful green-blue waters.

Best family beaches Playa d’Alcudia Beach: One of the best beaches in Spain, Playa d’Alcudia offers fine white sand, shallow sheltered seas and plenty of space for the kids. Watersports such as jet skis and parasailing are also available for grown-up members of the family. Playa de Muro Beach: This section of beach tends to be quieter than Alcudia and space is plentiful along its five kilometre length. Fine golden sands dip into shallow, idyllic turquoise

waters, and there are good quality beach bars and restaurants to enjoy.

Less crowded beaches Cala Mesquida: This is a natural, unspoilt beach, famous for its pictureperfect white sand and turquoise seas set in a beautiful bay. Wooden walkways lead you through sand dunes and the Llevant Natural Park provides a rugged and wild backdrop. Cala Deià: This tiny cove has a shingle beach and two classic fish restaurants and is surrounded by natural beauty. It’s a hot spot for the rich and famous who stay in the village above the beach and is a well-known haunt of artists who enjoy the magical light.

Where to eat Mallorca has become a real foodie island in recent years. The restaurant scene has come along in leaps and bounds and now rivals top destinations like Madrid and Barcelona. Breakfast & brunch: There is a wide variety of cafes located all around the island serving breakfast, even in the smallest of villages. The choice of breakfasts available depends on the restaurant, although classic Mallorcan and continental breakfasts tend to be the most common on the island. Lunch: Lunch is the main meal of the day for the Spanish, typically taking place between 13:00 and 15:00 on the island. At this time of day, many of the best restaurants offer a ‘Menu del día’, a set menu which usually consists of three courses and a drink for a fixed price. Alternatively, a restaurant might offer a ‘Plat del dia’, one course and drink which is also a great choice for a quick bite to eat.

Dinner: The Spanish like to dine late so, whilst most restaurants open around 19:30 for their evening sitting, it’s common for the more traditional spots not to open until 20:30. It’s highly recommended to book a table in advance to avoid disappointment, especially in summer and during weekends.

Nightlife There’s an eclectic mix of lively bars and nightclubs to be found around Mallorca to accommodate its equally diverse clientele. From young holidaymakers to yachting millionaires and everyone in between, you will find a bar to suit. Every village in Mallorca has a place for a drink, but if you are looking for something more lively, you’ll need to head to one of the larger towns or resorts. Palma offers something for everyone when it comes to nightlife. Take a stroll around the Old Town, La Llonja and Santa Catalina to find the liveliest places - you’ll stumble upon an abundance of local haunts that are open seven days a week. In Old Town you’ll find some decent cocktail bars around Placa Mercat, whilst more authentic bars like Bar Espana and Molta Barra are up by Placa Major. La Llonja’s El Neo Gastro Bar has some of the best cocktails in the city, whilst Opio has DJs and a party vibe. The bars in the old town tend to stay open until 1am or 2am, so if you are looking to extend your night, you’ll have to head down towards the marina.

The beach at Cala Formentor

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RECIPE

Strawberry Valentine Cake Serve your loved ones this easy-to-decorate strawberry valentine cake. Vanilla buttercream frosted strawberry cake with mini cupcakes, pink candy hearts and sprinkles.

For the candy hearts

Ingredients l l l l l l l l

1 Melt 1 cup of pink Wilton candy melts according to the package directions. (About 30 second intervals in the microwave, stirring between and being careful to get the candy completely melted, but not so hot that it burns.) 2 Spoon the melted candy into a frosting bag with a size 3 tip. Squeeze the bag to draw small 1 to 1 1/2” hearts on wax paper. You’ll need 12, but you may want to make an extra couple hearts in case one breaks. 3 Allow the hearts to set.

1 box Duncan Hines strawberry supreme cake mix 3/4 cup all-purpose flour 1/4 cup granulated sugar 1 teaspoon baking soda 1 1/2 cups water 1/2 cup canola oil 4 large eggs 1/2 teaspoon vanilla extract

Frosting 1 1/2 cups butter (softened) l 2 1/4 teaspoons vanilla extract l 6 cups powdered sugar l 1 tbsp fresh thyme leaves, plus extra to l 6-8 tablespoons milk l Pink Wilton candy melts and Valentine’s Day sprinkles (Optional)

For the frosting

Step by step 1 Preheat the oven to 350 degrees. 2 In a stand mixer, mix together the dry cake mix, flour, sugar and baking soda. Add the water, oil and vanilla. Then add one egg at a time, mixing the batter between each egg addition. Beat on medium speed for 2 minutes until the batter is smooth. 3 Line a mini muffin pan with 12 mini cupcake liners. Fill these cupcake liners 2/3 full with cake batter. Bake for 11-12 minutes, until a toothpick inserted in the center comes out clean. 4 While the mini cupcakes are baking, grease and flour two 8” cake pans. 5 Divide the remaining batter between the two cake pans. 6 Bake at 350 degrees for 25 minutes or until a toothpick inserted in the center of the cakes come out clean. 7 Allow the cakes to cool for 10 minutes, then invert them to a wire rack to cool completely.

Prep: 1 hour

1 In a stand mixer bowl with the mixer on medium speed, whip the butter for 2-3 minutes until it is almost white in color. Add in the powdered sugar, vanilla and 6 tablespoons milk. Beat on low speed for 3-5 minutes, adding in the last tablespoon or two of milk if the buttercream needs to be thinner in order to spread easily. 2 Spoon frosting into a cake decorating bag with a 1M tip. Make small swirls on the cooled mini cupcakes. 3 Gently press one of the candy hearts into each of the frosted mini cupcakes.

To put the cake together: 1 Place one cake layer down on a cake plate. Frost the top of that cake layer. 2 Place the second cake layer on top of the first. 3 Frost the outside of the cake, on the tops and sides. Make frosting as smooth and as even/flat as possible. 4 Sprinkle Valentine’s Day sprinkles on the top of the cake. 5 Gently press a mini cupcake around the outside edge of the cake. 6 Use a decorating bag and Wilton tip 1M to pipe large stars around the bottom outer edge of the cake. 7 Sprinkle more sprinkles on the bottom border, if desired.

Cook: 35min

Serves: 15 To advertise text ADVERT to: 07446 778 48215

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his month we decided to spice things up on a cold miserable January evening and try Eastern Spice in Flint which is a brand new restaurant and takeaway and has been refurbished by the new owner Kib.

Kib is an award winning Indian and Nepalese chef who has 35 yearsâ&#x20AC;&#x2122; experience in the industry and has owned an astonishing 21 restaurants over the years all over the UK. He is originally from Bangladesh but has spent years visiting many regions in India developing his cooking expertise, gaining ideas, ďŹ&#x201A;avours and unique cooking methods.

which they could try that he thought they might like.

We were made to feel more than welcome by the waiter who shown us to our table and gave us a menu to look at whilst he got our drinks from the bar, we were only drinking soft drinks but if customers would like to bring alcoholic drinks with them they are more than welcome as they do not have a licence to sell alcohol. The waiter also instantly brought over poppadoms and a pickle tray to devour whilst we studied the menu.

As we always have the same dishes in an Indian restaurant we were grateful for Kibs suggestions and for starters we went with his recommendation of Indian Tapas which we thought would be a good way to try a variety of dishes. On arrival there were ďŹ ve diďŹ&#x20AC;erent dishes which were also served with salad and Mint yoghurt dressing. The dishes were Onion Bhajis , Meat Samosas, Chilli Chicken, Chicken Tikka & Shami Kebab. The tapas dishes were all really tasty. The chicken was tender, bhajis and samosas still crispy and moorish, but our favourite dish was the Chilli Chicken which was battered Chicken strips covered in a sweet yet spicy Chilli sauce.

The owner and chef Kib was extremely friendly and made an eďŹ&#x20AC;ort to introduce himself to all the customers and ďŹ nd out what kind of dishes they usually have, how spicy they like it and then spent time going through the menu suggesting similar dishes

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We were impressed with the Tapas starters and looked forward to our main meal. Kib had recommended dishes that he thought we would enjoy but he promised he would also cook our favourite dish Chicken ‘Jalfrezi’ so we were more than happy to go ahead with his compromise!

cream but ﬁnely balanced tastes of spices. The third dish was another Nepalise speciality ‘Lamb Adrak ‘ this was a medium hot curry cooked with ginger, garlic &

We were presented with four diﬀerent curries on a platter accompanied with pilau rice, a basket of chunky chips and a nan bread, it all smelt delicious and we could not wait to tuck in. The ﬁrst dish that we tried was Chicken Jalfrezi which I have to say was absolutely gorgeous. It had plenty of fresh onions,green peppers ,fresh coriander and loads of fresh green Chillies. It packed a punch but could have been slightly hotter. Chicken Malai was the second dish this is a mild Nepalise dish which is cooked with fresh cream and coconut and it was beautiful, it wasn’t as sweet as a Korma but had the same rich texture of the

Kib insisted we try Indian Ice cream. He explained that very few Indian restaurants have this kind of ice cream so we must try it. He then brought over a cone shaped block of bright green ice cream, he explained this was called Pistachio Kulﬁ and is an Indian speciality, it's made from pistachios, milk, cream and Indian fruit and was actually really nice and refreshing a lovely palette cleaner after the hot curry and there are also lots more desserts/ice creams on the menu to choose from.

We really enjoyed the Eastern Spice and highly recommend that you try some of the chef’s speciality Nepalise dishes Kib will recommend one that he thinks you will like and even alter it to your dietary requirements. spices, the lamb melted in your mouth and ﬂavours were very unique but we thoroughly enjoyed it. Last but not least was Kara Keema which is another Napalise speciality. This was our favourite. It had more heat and spice than the other dishes, Kib had recommended this as it’s spicy like a Jalfrezi but uses Keema minced lamb and chef’s special recipe spices.

We also suggest you take advantage of the special oﬀers available at the Eastern Spice which are a 10 course Sunday Banquet served between 3pm and 9pm for £11.50 per adult and £7.50 per child under the age of 10 . On a Monday and Tuesday a 5 course meal for £10.50 per person and Wednesday night is Balti night which is £11 per head.

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COFFEE TIME

CROSSWORD Clues across

SUDOKU

1 Strategic 5 Cookers 9 Social event 10 Strange person 12 Capture spirit of 13 Steam bath 14 Engrave 16 Motor racing championship, ... One 19 Greedily stored 21 Conceal 24 Guru 25 Forking (off) 27 Sufficient 28 Obsession 29 Rascals 30 Self-centred acts (3,5)

Clues down

Each row and each column must contain the numbers 1-9, and so must each 3 x 3 box.

1 Treacle sweet 2 Forthright 3 Lead-in 4 Eliminate 6 Cherished 7 Chaste 8 Travel illegally (on ship) 11 Cattle meat 15 Clearing away mess (7,2) 17 Beard 18 Abnormal mistrust 20 Sum owed 21 News story title 22 Two-piece swimsuit 23 Salesmen 26 Crowd's simple song

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YOUR STARS Aries

(March 21 - April 19)

Life may slow down for Aries folk, offering some welcome rest from the recent whirl of activity, giving you time to spend with family and close friends. It is a time for quiet reflection, recovery and an ideal time to re-charge your batteries.

Taurus

(April 20 - May 20)

Gemini

(May 21 - June 20)

Cancer

(June 21 - July 22)

This is likely to be a spiritual phase for Taureans where you will be in a reflective and contemplative mood. It is entirely likely that stepping back from the business in your life will make you spiritually stronger. Don’t feel guilty about taking time out to relax.

Geminis may see the need to sort out minor issues in personal relationships. It would be beneficial to all concerned if both parties could listen to the other and act directly and quickly upon what has been said. You may need to curb their idealism and learn to be more practical in their relationships.

You may feel a bit fragile - whether this is due to stress at work, family problems or simply that your work/ life balance is off-kilter. In any case, Cancerians could find alternative therapies very helpful, especially when symptoms like tiredness, headaches and indigestion are vague annoyances.

Leo

(July 23 - August 22)

Your finances will be in great shape during this phase and there could be an influx of money which you didn’t know was coming. This will mean that you can fulfill some of your wishes or desires. It could be a lucky time for you in all aspects of your financial dealings, so don’t hold back!

Virgo

(August 23 - September 22)

You could find yourself in a quiet and reflective mood and feel a bit down and dejected. It may be that you are struggling with the pace of your life at the moment so be mindful that life doesn’t always have to go at a hundred miles an hour.

Libra (September 23 - October 22)

If you are tempted to overspend, try to resist the urge. This is likely to be a very social period in your calendar and you may need to watch any potential strain on your finances. You will be in great demand on the social circuit and others will seek out your company.

Scorpio

(October 23 - November 21)

Your patience could well be put to the test. There could be a situation where you will need to forgive and forget, rather than harping on about something that has irritated you. Your emotions may be up and down but mentally you will remain strong and able to deal with whatever may happen.

Sagittarius

(November 22 - December 21)

This could be a profitable period for those born under the sign of the archer. You will be confident enough to take risks, and if you make investments this month, they may prove profitable in the future. An approach to your bosses about a pay rise may prove more successful than it has previously.

Capricorn

(December 22 - January 19)

Capricorn charts show you may need to slow down and take more care of your health. You may also need time to de-stress and get away from the workplace. A few hours of relaxation, especially at weekends, could be of great benefit to you.

Aquarius

(January 20 - February 18)

You are going to experience a certain amount of fulfillment where your career is concerned and much satisfaction will be gained from doing well and achieving your goals. Others will seek you out for advice which they will follow and you could find yourself becoming a bit of a guru in the workplace.

Pisces

(February 19 - March 20)

You will be dealing with a lot of money-related issues during this period and your horoscope predictions suggest that any financial speculations you make will be fruitful, though you will not indulge in impulsive spending; rather, you will be taking a more measured and careful approach to your finances.

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Hayseed Dixie

at Manchester - Academy 2 on Saturday March 14, 2020 Hayseed Dixie began one innocent Summer day in 2000 when John Wheeler and Mike Daly decided to play around in John’s studio. In a drunken epiphany, they realised that the Lost Highway of Hank Williams and the Highway to Hell of Bon

Scott were indeed the same identical stretch of tarmac! Hayseed Dixie have evolved into a proper force, one that most people either love, hate or have never heard of. There isn’t really any middle ground, nor should there be. But fourteen albums - consisting of both original material and reinterpretations

of previously rendered songs - and global physical sales in excess of half a million copies, with over 1,200 live shows in 31 different countries testify: Hayseed Dixie are the undisputed creators of the musical genre, Rockgrass. There are many copycats, converts and disciples out there.

Accept no imitations!!

Saturday March 14, 2020; Manchester - Academy 2; Box Office No: 0161 832 1111 Website: www.manchesteracademy.net/order/tickets/ Doors - 7:30pm; Tickets: £20.00 advance

To be in with a chance of winning the tickets, just answer the following question: “In what year did Hayseed Dixie form?”

Who am I?

Identify our mystery celebrity and you could win Born 30 June 1983 and raised in Newcastle upon Tyne, ??? rose to fame in late 2002 after winning a place in Girls Aloud, a girl group created through ITV’s Popstars: The Rivals. She began a solo career in April 2009, and between then and 2014 she released four albums which included ten singles, five of which reached the top position on the UK Singles Chart. She was the first British female solo artist to have five number-one singles in the UK, and she held the record for the British female solo artist with the most UK number-one singles until Jess Glynne overtook her in 2018. She became a judge on the UK version of The X Factor in 2008 and mentored

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two of the eventual winners of the competition (Alexandra Burke and Joe McElderry). She has become a recognised and photographed style icon, and has been photographed for the covers of British Vogue, Elle and Harper’s Bazaar. She also fronted cosmetic company L’Oréal from 2009 to 2018. Her net worth was estimated at £20 million in October 2014. She was married to footballer Ashley Cole (July 2006 - September 2010) and Jean-Bernard Fernandez-Versini (July 2014 - October 2016). From 2016 to 2018, she was in a relationship with One Direction singer Liam Payne, with whom she has a son, born in March 2017.

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FITNESS igh intensity interval training, also known as HIIT, has become incredibly popular in the fitness world. A HIIT session alternates between periods of fast paced, or "high intensity", all-out exercise, followed by low intensity movements or rest periods. HIIT normally follows a circuit style format which keeps your muscles engaged throughout the entire workout.

4. Your weight loss or fitness shouldn't plateau

1. You should prepare to sweat it out for the duration of the workout

8 things a personal trainer wants you to know about HIIT training

HIIT training is one of the most intense workouts you can do, and it's definitely not for the faint hearted, so people need to be prepared to work. If you don't, the chances are that you're not pushing yourself as hard as you can, which is the level you should be aiming for during the high intensity parts of the workout.

2. If you're looking for a workout that improves fitness levels, burns fat but still maintains muscle this is the workout for you HIIT maximises both aerobic and anaerobic fitness by working the body hard for a period of time, followed by a short period of rest. This affects the muscle tissue at a cellular level, changing mitochondrial activity (mitochondria converts oxygen and nutrients into energy) in the muscles themselves, which optimises muscle building and maintenance during fat loss.

3. You can burn up to 700 calories in 45 minutes doing HIIT A popular excuse for many to not workout is due to a lack of time, which is one of the reasons HIIT is proving to be so popular. It's ideal for fitting into a busy schedule without disrupting your day. The average HIIT workout should last around 30 minutes, a minimum of 20 and a maximum of 45. During these time-frames you can still burn up to 700 calories depending on fitness levels and intensity of workouts.

When it comes to strength training and cardiovascular activity, it's easy to fall into habits and for your body to plateau, which can often prevent you from reaching your goal. HIIT is an incredibly versatile way of training, as you can incorporate different tempos, movements, reps and weights into a routine to stop your body from ever getting used to it. This will force the body to adapt to the exercises you're putting it through, resulting in lean muscle growth and overall body conditioning.

5. HIIT training can cause wear and tear on your body Yes, there are so many positives associated with it, but as with all increased intensity workouts, this can cause extra wear and tear on your body. It's important to check your form and the positioning of your body to reduce the risk of injury. If you're unsure whether you're performing an exercise move correctly, google the correct way to do it and practice - it will then become second nature.

6. The benefits of HIIT training continue after the workout is complete Due to the nature of the workout, by increasing intensity and raising the heart rate in a short space of time, our C metabolism speeds up, which allows M the body to continue burning calories for hours after you've finished exercising. Y

7. Don't forget to warm up and cool down

Your muscles need to be engaged and switched on in order to prepare it for CY intense bursts of exercise. For those short on time, YouTube provides a range of short CMY but effect warm ups and cool downs. For those who have the time, a focus on pre K and post workout stretching will also help aid mobility and increase flexibility.

8. There have been links between HIIT training and improved heart health Increased fitness is not the only benefit; not only does it make us look and feel fitter, it also adds to the function of our internal organs. As we become fitter, so do our organs, and there have been links between HIIT training and the reduction of cardiovascular illnesses including related factors such as obesity, high blood pressure and cholesterol levels.

For HIIT sessions call Nicholson Kickboxing & Fitness on 07833 254 793

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CINEMA Birds of Prey: And the Fantabulous Emancipation of One Harley Quinn

ley Quinn A twisted tale told by Har most 's ham Got n whe , self her villain, nefariously narcissistic zealous Roman Sionis, and his target on a right-hand, Zsasz, put a the city is young girl named Cass, ing for her. turned upside down look ary Can ck Harley, Huntress, Bla hs collide, and Renee Montoya's pat me have and the unlikely fourso to take up m tea to but no choice Roman down. 0 Released: February 7, 202 e Crim , ure ent Adv ion, Genre: Act Director: Cathy Yan Cast: Margot Robbie, d, Mary Elizabeth Winstea Ewan McGregor

36 36

Doolittle Frozen II Based on The Voyages of and Doctor Anna, Elsa, Kristoff, Olaf Sven Dolittle. Robert Downey leave Arendelle to travelJr. to stars an as the title character, alongside ancient, autumn-bound forest of an Antonio Banderas andset Michael enchanted land. They out to find Sheen in live action powers roles. in order the origin of Elsa's to save kingdom. Dr. Johntheir Dolittle lives in solitude behind the high walls of his lush The answer is calling her and manor in 19th-century England. threatening her kingdom. Together His comes withonly hercompanionship friends, she sets out on a from an array exotic animals dangerous butofremarkable journey. that he speaks on a daily basis. In Frozen, Elsato feared her powers were too much the world. In But when youngfor Queen Victoria Frozen II,gravely she must they are becomes ill, hope the eccentric enough. doctor and his furry friends embark on an epic adventure to a mythical island to find the cure. Released: November 22, 2019 Genre: Animation, Adventure, Comedy February 7, 2020 Released: Directors: Chris Buck, Genre: Adventure, Comedy, Family Jennifer Lee Director: Stephen Gaghan Cast: Robert KristenDowney Bell, Jonathan Cast: Jr., Groff, Evan Rachel Tom Holland, Jessie Wood Buckley.

The King's Man

Instead of a sequel to its sequel, this offering from the King sman franchise is a prequel. Taro n Egerton and Colin Firth are on the bench for this one, but a stel lar cast has been assembled in thei r place, led by Ralph Fiennes. Gem ma Arterton and Matthew Goo de. In this prequel, one man must race against time to stop history' s worst tyrants and criminal mas terminds as they get together to plot a war that could wipe out millions of people and destroy humanit y.

Released: February 14, 202 0 Genre: Action, Adventure,

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Director: Matthew Vaughn Cast: Gemma Arterton,

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MOTORING New car tech for 2020 W

ITH THE world’s car makers increasingly looking ahead to fully-autonomous motoring (see this month’s Tech feature), electrified powertrains, and Internet-connected technologies and advanced infotainment, it’s no surprise many of them have set up shop at the Consumer Electronics Show (CES) in Las Vegas. From new advancements in existing tech to concept cars hinting at what may reach production in the years to come, there are plenty of interesting gadgets and gizmos being flaunted at CES in 2020. Below are our picks of the best new car tech innovations at the show this year.

inside the vehicle while it’s stationary.

Bosch long-range lidar sensors for autonomous driving Fully autonomous cars are still some way off but Bosch wants to speed up their introduction by launching an “advanced” lidar (light detection and ranging) system, which can detect and identify objects around a car, that can be bought off-the-shelf by car makers. Exactly when the laser-based sensors will debut on a production car remains to be seen, though Bosch claims the finished product will be affordable enough for the mass market.

Gentex rear view camera monitoring system for Aston Martin Rear view mirrors with built-in video displays are starting to become more commonplace, and a particularly clever version of the tech will soon be gracing Aston Martin models. The system allows the driver to benefit from a “comprehensive view of the sides and rear of the vehicle”, thanks to the live video feeds provided by the roof and wing mirror-mounted cameras. Gentex claims the tech is fully production-ready, and will debut on the upcoming Aston Martin DBS GT Zagato limited edition grand tourer.

BMW i3 Urban Suite While it’s not a tech showcase per se, BMW’s i3-based concept is nevertheless an intriguing glimpse at what city cars could evolve into in the not-too-distant future. In its conversion into an “urban suite”, the i3’s cabin has been comprehensively remodelled (only the dashboard and front driver’s seat are as you’d find them in the existing road car), being converted into a hotel-inspired lounge area that BMW describes as “the perfect place for relaxing, enjoying in-car entertainment or focusing on work in a laid-back setting”.

Mercedes-Benz’s Avatar movie-inspired organic battery

Byton Stage 48in infotainment display Byton showed off its huge in-car display unit at CES last year, and the Chinese start-up returned to the tech expo in 2020 with even more details on its impressive “Byton Stage” infotainment system. As well as being where the main driver information and navigation info is displayed, the screen hosts the car’s connectivity features – the most impressive, perhaps, being an “Office Mode” that lets the driver host a video conference and presentations from

Bosch long-range lidar sensors

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Honda Augmented Driving Concept Honda has ambitions to reinvent the wheel, if its Augment Driving Concept at CES 2020 is anything to go by. While the cute open top two-seater has a steering wheel, the driver doesn’t turn it — the car’s speed is controlled by pushing the wheel forward and pulling it back, and the driver starts the car by patting the wheel twice after they buckle up. Whether it ever appears on a road car is doubtful - Honda has no plans to put the tech into production.

Mercedes-Benz’s Avatar movie-inspired organic battery Of the many wild features on James Cameron’s Avatar movie-inspired Mercedes Vision AVTR concept, the one that caught our eye was the claimed organic battery technology involved. The battery’s graphene-based make-up negates the need for rare metals and materials, and means the battery cells are fully recyclable and biodegradable. Mercedes didn’t mention details on

capacity or charging speeds, though, so don’t consider it a near-production breakthrough.

Nissan lightweight soundproofing material It may not look like much, but Nissan’s new sound-deadening substance could be one of the most significant developments at CES this year. The material is around a quarter of the weight of a conventional soundproofing material, yet is apparently just as good at suppressing engine and tyre noise as the rubber materials many car makers stuff around the engine bay of their vehicles. The car maker also claims the lightweight material could be more costeffective to produce, though we won’t know for sure until Nissan decides to start mass-producing it.

Otodo car-to-home connectivity for Renault Renault has partnered up with the French tech firm Otodo to help usher in a new era of car-to-home connectivity. According to the car maker, the new

system lets drivers control smart devices at their home from inside their vehicle. For example, using the pre-set “arriving home” setting, the driver can remotely turn on their home’s central heating, so it’s nice and warm for when they get back indoors. It’s hardly revolutionary (Lamborghini is introducing an Amazon Alexa-based infotainment system to control smart home devices, for example) but unlike many of the other CES concept this will make production in the near future: make production in the near future: Renault says it will be introducing the system to its Captur, Clio and Zoe models later this year.

Sony Vision-S concept car One of the big surprises at CES can be found at the Sony booth, as the tech giant has unveiled an all-new concept vehicle. Though it isn’t a sign the company wants to start building cars anytime soon, Sony says the Vision-S does showcase the autonomous driving, infotainment, and exterior and interior sensor technologies it plans to make commercially available in the coming years.

Sony Vision-S concept car

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TECH TALK D

riverless cars used to be the sort of thing you’d see in sci-fi films - but in 2020 they’re becoming a reality. Autonomous car technology is already being developed by the likes of Lexus, BMW and Mercedes, and Tesla’s driverless Autopilot system has been tested on UK roads. Across the Atlantic, Google is developing its automated technology in the wild, and Apple is rumoured to be working with BMW on its own – probably automated – car.

camera that points through the windscreen. This looks for nearby hazards like pedestrians, cyclists and other motorists, as well as reading road signs and detecting traffic lights.

Automated motoring Part One

Fully-driverless tech is still at an advanced testing stage, but partially automated technology has been around for the last few years. Executive saloons like the BMW 7 Series feature automated parking, and can even be controlled remotely. Autonomous tech is also enjoying heavy investment around the world, especially in the UK. In 2015, the government announced new laws for testing driverless vehicles on our roads and, with them, an unprecedented £20 million investment into the technology. With so much investment and interest in driverless technology, it’s easy to assume that self-operating cars are imminent, but they’re much further away than we might think. Before our roads are flooded with driverless vehicles, manufacturers must tackle a range of technical and ethical challenges, and combat the biggest threat to autonomous technology: humans.

The Google Car Autonomous vehicles rely on a range of sensors to interact with the world around them, with the Google Car prototype coming equipped with eight. The most noticeable is the rotating roof-top LIDAR – a camera that uses an array of either 32 or 64 lasers to measure the distance between objects, building up a 3D map at a range of 200m and allowing the car to “see” hazards. The car also sports another set of “eyes”, a standard

Speaking of other motorists, bumper-mounted radar, already used in intelligent cruise control, tracks other vehicles in front of and behind the car.

Connected cars Many believe a connection between cars and traffic infrastructure is needed to combat this problem. “Car-to-car and car-to-infrastructure communication is essential for enabling autonomous driving,” says Christoph Reifenrath, senior manager in technology marketing of Harman’s infotainment division, who supply incar tech to the likes of Audi, BMW and Mercedes. “For example, as your car approaches a red light, we’ll give you information. How can we provide this information in every car at every red light? There has to be a solution for that for if you want to enable autonomous driving in areas with traffic lights.” The German automotive industry is one of the most powerful advocates of a connected car-traffic infrastructure. Earlier this year, manufacturers including Daimler, BMW and Audi paid $3.1 billion for the Nokia Here mapping service, which will be used as a platform for a connected-car environment.

Externally, the car has a rear-mounted aerial that receives geolocation information from GPS satellites, and an ultrasonic sensor on one of the rear wheels monitors the car’s movements. Internally, the car has altimeters, gyroscopes and a tachometer (a rev-counter) to give even finer measurements on the car’s position, all of which combine to give it the highly accurate data which is essential if it is to to operate safely. Using these arrays, the Google Car can read the road like a human, but these sensors come with their own limitations. Autonomous cars simply replace the human eye with a camera, leaving them vulnerable to extreme sunlight, weather or even defective traffic lights. In current autonomous cars, the way this selection of pixels is analysed could be the difference between a safe journey and death.

The Google Car Their statement reads: “Nokia is laying the foundations for the next generation of mobility and location based services. For the automotive industry, this is the basis for new assistance systems and ultimately fully autonomous driving. Extremely precise digital maps will be used in combination with real-time vehicle data in order to increase road safety and to facilitate innovative new products and services.” Part two next month

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C O N T A C T / C Y S Y L L T U HannahBlythynAM @HannahBlythyn Hannah_Blythyn hannah.blythyn@assembly.wales 38 Church Street, Flint, CH6 5AE 01352 762102

HOUSE to Home n 2020, we’re finally getting our houses in order. There’ll be no more panic cleaning before guests arrive instead, we’re going to keep on top of the dust and the disorder at all times. And to kick-start our efforts, we’ve come up with a definitive cleaning calendar. There are plenty of good reasons to get on top of your housework, not least for your mental health. Recent research reveals that for 90 per cent of us, an untidy or dirty home affects our mood.

January: declutter the house January is a particularly good time to tackle the kids’ rooms. Make space for the new Christmas toys by taking anything they don’t wear or play with any more and donating it to charity.

February: clean those hard-to-reach spaces When was the last time you cleaned under the bed or behind the sofa? Exactly! Now’s the time to do just that. Clean behind radiators and along difficult to reach ledges, picture rails, door frames.

March: freshen up fabrics Upholstery and rugs, blinds and curtains are often neglected but it’s important to clean them. They can pose health risks if dust mites are allowed to form, since bacteria and mould attaches to dust. Vacuum fabric blinds and curtains and take them to the dry cleaners if necessary.

Your 2020 cleaning calendar

It’s better to focus on one area - clearing out the garage, for example, or flushing out your gutters - than trying to do lots of things at once.

June: tackle the DIY By now, you should be well in to your cleaning regime, so it’s time to take things to the next level with some DIY. Fix that leaking tap, do some painting or deal with creaking floorboards.

July: aim high Freshen up by taking time to move anything hiding on top of bookcases, kitchen cupboards, wardrobes or bathroom cabinets. Not only does it look unsightly, but an enormous amount of dust gathers quickly.

August: make floors fabulous With everyone traipsing in and out, your floors will see a lot of action at this time of year. Steam kills 99 per cent of bacteria and viruses, so use a multi-tasking steam cleaner to clean your carpets, hard floors, upholstery and surfaces with minimum elbow grease.

September: love your sofa Don’t neglect upholstered armchairs and sofas, which can gather fluff, biscuit crumbs and greasy marks over time. Start by vacuuming all textile surfaces thoroughly, using a brush attachment to remove loose dust and hairs. If your covers are machine-washable, follow the washing instructions and launder the covers yourself. If you have fixed covers or non-washable upholstery, use a steam cleaner.

October: head to bed Launder all your bed linen, including spare sets. Clean bedding such as duvets and pillows, too, which can harbour dust mites and sweat and are often forgotten. Vacuum and turn your mattress, vacuum your bed base and ensure you clean under your bed thoroughly as this is a key area where fluff and dead skin cells can build up over time.

November: Scrub up any appliances Your appliances are likely to see serious action at Christmas, so now’s the time to get them ready. And we’re not just talking the fridge and the oven. It’s not visible, but limescale, dirt and detergent builds up inside washing machines and dishwashers, leaving them prone to mildew and bacteria.

April: clean the windows With spring well and truly sprung, sunlight should hopefully be streaming through your homes. The downside? It will show up even the tiniest of smudges on the glass, which is why it’s a good month to clean the windows.

May: spruce up the garden Start by having a good sweep up – rake dead leaves off gravel and turf, brush up debris from decking, paths and paved areas. Don’t forget to lift plant pots and sweep up loose earth that gets washed out and gathers beneath them. Next, break down spring cleaning your outside area into small, achievable jobs.

Deep-cleaning your oven will ensure it’s hygienic to use and doesn’t belch out acrid smoke whenever you turn it on.

December: Do one final detox The final clean of the year should be focused on getting your house prepped for Christmas and New Year. Do a deep clean of the bathroom and kitchen.

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GARDENS othing beats the flavour of home-grown veggies and now’s the best time to get planting. These handy tips on how to grow your own will help you to get started in your garden – just take your pick of your favourite fruits and vegetables.

Choose the best spot Ideally, you want to create a veggie patch in an area that gets plenty of sun, is away from trees (which can gobble up precious nutrients from the soil) and is sheltered from the wind as much as possible. Most vegetables need around six to eight hours of sunlight per day to help them thrive. A relatively flat surface is needed to ensure roots don’t get tangled and having a source of water nearby can help when it comes to watering the plants. Choosing what you want to grow will also depend on how much space you have. So measure up carefully and sketch out a plan to make the best use of your chosen spot.

Divide up your plot You’ll need some flexibility in the growing area so you’re able to rotate crops from one year to the next. This is helps the soil and prevent build-up of pests and diseases. Ideally, try and divvy up your plot into three for a three-year crop rotation.

Group peas, beans and fruiting vegetables (such as cucumbers and peppers), then brassicas (cabbages and cauliflowers) and finally roots, onions and leaves (such as lettuce and spinach). For any perennial crops, such as rhubarb and asparagus, or fruit trees and bushes, you’ll need to allocate a permanent spot.

Be space efficient Use raised beds and vertical planting to make use of every inch of your garden. Raised beds are easy to manage as you control the soil you put in and they drain more freely. Plant in tubs, droughts and hanging baskets to make use of any extra space and use fences, trellis and wigwams to grow climbing beans and runners.

How to grow your own fruit, veg and herbs

Begin with easy starter crops After looking at your space, you should also consider how much time you can give to your new edible patch. Some seeds can be planted and don’t need much nurturing, whereas others need a lot of TLC. By choosing plants that fit to your schedule, you are preventing any problems further down the line. l One courgette plant produces plenty and they are easy to grow in post or raised beds. l French and runner beans grow very well on wigwams. l Cucumbers and cherry tomatoes will thrive in a sunny spot, or try potatoes or beetroot in a bed. l Cane fruits like blackberries and raspberries require very little space, but need a little support. If you’re planting a lot of different vegetables in one spot, be sure to label them so you’ll know what you’re pulling up in the future. Stone or slate labels can be decorative, too.

Buy a greenhouse You can dramatically boost your harvest with a greenhouse – however, large or small. Here are a couple of reasons why it’s worth the investment.

It extends the season

Having your own greenhouse will enable you to start off seedlings earlier in the

season, so they’re better established when the weather becomes warm enough to plant them. You’ll also be able to grow tender crops, such as aubergines and peppers, through the summer, and other plants later in the season to extend your harvest even more.

There’s a greenhouse for any size garden

If you have plenty of space, go for a traditional glazed greenhouse. It CM should have ventilation as it can get very hot inside, and should be sited in MY a sunny position, away from trees and on a level base of paving or gravel. Add CY some tiered shelving inside so you can CMY organise plants easily. Find a range of styles at Wyevale or B&Q, from £300. K For smaller gardens and anyone just starting out and not ready to go the whole hog, consider buying an inexpensive, flatpack mini greenhouse. They come in a range of sizes with zip-up PVC covers and wire shelves inside to hold seedling trays and plant pots. Choose from a range at Wilko and Homebase, starting at less than £20.

Don’t forget to weed regularly Although weeding can be timeconsuming it is more necessary than ever with an edible garden. The weeds can compete with your plants for space, robbing them of the vital nutrients they need to develop and grow. So don’t forget!

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IN THIS MONTH 1958: Munich air disaster On February 6 1958, British European Airways Flight 609 crashed on its third attempt to take off from a slush-covered runway at Munich-Riem Airport, West Germany. On the plane was the Manchester United football team, nicknamed the “Busby Babes”, along with supporters and journalists. 20 of the 44 on the aircraft died at the scene.

1929: St Valentine’s Day massacre

1965

Chicago’s gang war reached its bloody climax in the so-called St. Valentine’s Day Massacre of 1929. One of Al Capone’s longtime enemies, the Irish gangster George “Bugs” Moran, ran his bootlegging operations out of a garage in Chicago. On February 14, seven members of Moran’s operation were gunned down while standing lined up, facing the wall of the garage. Some 70 rounds of ammunition were fired.

Returning from a European Cup match in Belgrade, their flight stopped to refuel in Munich. In snowy conditions, the third take-off attempt led to the plane hitting a bank of slush at the end of the runway and ploughing through a fence.

Police concluded that gunmen dressed as police officers had entered the garage and pretended to be arresting the men.

The crash destroyed the nucleus of what promised to be one of the greatest generations of players in English football history. It took 10 years for the club to recover.

Capone himself claimed to have been at his home in Florida at the time. No one was ever brought to trial for the murders.

2005: Fox hunting banned On February 18, 2005, after three attempts, the Hunting Act (2004) came into force. It banned the hunting of wild mammals (notably foxes, deer, hares and mink) with dogs in England and Wales. Drag hunting, where hounds are trained to follow an artificial scent, was still permitted. The pursuit of foxes with hounds had been banned in Scotland two years earlier.

1953

On February 10, 1964, Bob Dylan released the song ‘The Times They Are A Changing’ as the title track of his eponymous album.

1958

Dubbed “the archetypal protest song”, it has been influential to people’s views on society, with critics noting the general yet universal lyrics which contributed to the song’s lasting message of change.

By 2014, the number of successful convictions under the act had risen to 430.

Recorded during a period of unprecedented change in society and world politics, it continues to inspire frustrated youth generations and gives voice to social change movements all around the world.

1965: Malcolm X assassinated In New York City on February 21, Malcolm X, the African American nationalist and religious leader, was assassinated by three members of the Nation of Islam while addressing his Organisation of Afro-American Unity at the Audubon Ballroom in Washington Heights.

1953: Sweet rationing ends in Britain On February 5, 1953, children all over Britain emptied their piggy banks and headed straight for the nearest sweetshop as the first unrationed sweets went on sale.

As a minister of the Nation of Islam in Harlem, New York, Malcolm X, in contrast with civil rights leaders such as Martin Luther King Jr., advocated self-defence and the liberation of African Americans “by any means necessary.” After leaving the NOI, he disavowed racism and became an advocate for racial integration. His prolonged dispute with the NOI is believed to have led to his assassination.

1964: Bob Dylan releases ‘The Times They Are A Changing’

1964

Toffee apples were the biggest sellers, with sticks of nougat and liquorice strips also disappearing fast, and one firm in Clapham Common gave 800 children 150lbs of lollipops during their midday break from school. Sugar itself, though, remained rationed, with supplies at only 54% of pre-war levels.

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