NOTICE BOARD Parking and Speeding Issues
Dyfed-Powys police have received numerous complaints regarding parking and speeding in the following areas: ● Brecon Road - Blocking the pavement forcing pedestrians, buggies or wheelchairs into the road. ● Wind Road, Glanrhyd - Vehicles not stopping at Zebra Crossing and Speeding. ● Heol Twrch, Lower Cwmtwrch - Speeding ● Heol Tawe, Abercrave - Obstruction on Mini Roundabout and on ZigZag lines. ● Coelbren - Speeding Please do not leave your vehicle in a dangerous position or where it causes any unnecessary obstruction of the road. Do not park wholly on the pavement. Parking on the pavement can obstruct and seriously inconvenience pedestrians, people in wheelchairs or with visual impairments and people with prams or pushchairs. It is an offence to exceed the speed limit. The police enforce speed limits using a number of methods. More use is being made of new technology such as using unmarked vehicle, in-car video, hand held radar equipment, mobile speed cameras and VASCAR speed detection. Please drive within speed limits and be safe.
Anti-Social Behaviour (ASB)
…...................................................................... …...................................................................... Dyfed-Powys police is called frequently for anti-social behaviour in the following areas: ● Ystradgynlais Rugby Stands - Noise, Litter, Teenagers Smoking and Drinking. ● Ystradgynlais Library - Noise, Disturbance to Neighbours, potentially damaging properties while playing football. Dyfed Powys police are conducting patrols in those areas and if underage smoking or drinking is found, it will be taken off them and the parents spoken to. Please advise your children against underage drinking and not to litter, smoke/drink in those areas and be mindful of noise levels in built up areas.
Business & Finance
Accounting Tips For New Businesses
Getting the right business structure Businesses can operate under a number of different structures. One of the most important choices for business owners is deciding whether to operate as an unincorporated entity or limited company. Broadly speaking, an unincorporated entity means the owner is trading under their own personal name, whereas a limited company is a completely separate legal entity to the owner(s).
There are advantages and disadvantages to both and they will almost certainly depend on individual circumstances. A limited company gives the benefit of limited liability protection and more options in how you’re taxed. Whereas an unincorporated entity offers less protection (as you are the business, so you will be personally liable to debt) but no requirement to file accounts with Companies House.
Accounting software When you’re just setting up in business, you have to master almost everything. Time is therefore a resource which is finite and valuable. A good accounting package will help you raise and keep on top of your invoices, track your expenses and manage cash flow. It may not seem an important priority from the outset, but it allows you to see how your business is doing and saves heaps of time in the future. Some excellent online accounting solutions are providers such as Xero, FreeAgent, Clearbooks and Quickbooks Online. A big benefit of using an online accounting solution is the ‘add ons’. These are separate programs or extensions which integrate directly to the software. For example, a popular choice for
By Ashley Farrell Chartered Certified Accountant
businesses needing a point of sale till will be to use an iPad. Vend, who produce point of sale software, will integrate directly with numerous accounting packages, so your accounts are being updated automatically and in real time. The benefit of using cloud accounting solutions are extensive and will save you time and give a better insight in to your business.
Three Cliffs Bay
THE CABIN, YSTRADGYNLAIS WORKSHOPS TRAWSFFORDD ROAD, YSTRADGYNLAIS SA9 1BS
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CHRISTMAS RAFFLE - FIRST PRIZE is a fabulous rare and authenticated Framed Swansea City stadium poster hand signed by the 2013/2014 team that finished twelfth in the premier league.
● "CAN'T GET TO US - WE CAN COME TO YOU - We offer a free local collection and delivery service for those customers who find it difficult to get to us - Phone us for details. “ 01639 849544 ● PRICE GUARANTEE ● QUALITY GUARANTEE A few words from Keith (your framer): “Back in 2015 we opened South Wales Picture Framers workshop in the Ystradgynlais workshops complex; It soon became apparent however as the business was expanding that more space would be needed so we took on the unit next door for the showroom and office. Now, two years later, we are expanding again and are busy with a new purpose built heated showroom at “The Cabin” (only about 20 metres across the car park from the old showroom). I would like to say “thank you” to all our customers past and present for their support and look forward to seeing you in the new showroom.
Equipment: Saucepan, kettle, large casserole dish with lid Oven: 160C/140C fan/Gas 3
A traditional beef stew with thick, rich gravy - an ideal recipe for budget cuts of meat as slow-cooking guarantees a tender dish.
Ingredients 1 onion, chopped 2 large carrots, sliced 5 bay leaves A couple of thyme sprigs 1 tbsp. vegetable oil 1 tbsp. Butter
Heat oven to 160C/140C fan/gas 3. Put the kettle on. Put the onion, carrots, bay and thyme sprigs in a casserole dish with 1 tbsp. vegetable oil and the butter. Soften for approximately 10 mins, then stir in the flour, followed by the tomato purée, Worcestershire sauce and beef stock cubes. Gradually stir in 600ml hot water, then add the beef and bring to a gentle simmer. Cover the dish and cook in the pre-heated oven for 2hrs 30 mins, then uncover and cook for between 30mins – 1hr more until the meat is really tender and the sauce is thickened. Serve with your choice of green vegetables and enjoy!
2 tbsp. plain flour 2 tbsp. tomato purée 2 tbsp. Worcestershire sauce
2 beef stock cubes, crumbled 850g stewing beef, cut into large chunks 600ml hot boiled water
Volvo V90 R-Design
By Tim Barnes-Clay, Motoring Writer
olvo estates have come a long way since their ‘wardrobe on wheels’ image. We all knew they were safe and comfortable; they just weren’t sexy. That all changed some years ago, and the last V70 looked great; perhaps even better than its saloon sibling, the S80. Then in 2016, the V90 and the booted S90 came along; two stunning cars with more than a hint of sporting appeal woven into the luxury, ride comfort and space that Volvos always offer. The models have been a success in the short time they’ve been out – but the V90 is the one that most people favour. As an estate car, it’s more practical, even though the Swedish car maker has made the load area slightly smaller than the previous V70’s. For those who like versatility and don’t want the ‘conservative’ estate car image, Volvo has recently put its R-Design stamp on the V90. This means you can still drive an estate car, but one that looks hunkered down and stimulating. Yes, stimulating – who’d have thought a Volvo could have that effect?
22 The R-Design flavour has always given Volvos that extra something – it’s made the cars spicier to look at and hotter in the way they handle. The V90 R-Design is a genuine looker – a great piece of artwork all round. Its kerbside appeal is boosted even further, thanks to its 15mm lowered ride height, silver door mirrors, gloss black grille and flashy 18-inch alloy wheels. The jazziness continues inside, with semielectrically operated leather and nubuck sports seats. There are also metal-effect inlays, a vivid LED driver’s display, sports pedals, and illuminated tread plates. My test car was fitted with the D4 engine, hooked up to an eight-speed automatic gearbox. The D4 is a 2.0-litre turbo diesel unit delivering 190PS - a well-judged output for regular commuting. It’s quick enough for most palates, reaching 62mph in 8.5 seconds, but it is prudent, too. If you see over 60mpg from this engine, I wouldn’t be taken aback. The V90 is refreshing compared with its rear-wheel drive German equals. It’s driven by its front wheels, and is nimbler to wield. The Volvo feels sprightlier, thanks to the
Pros n Cons ● ● ● ● ●
Looks √ Kit √ Economy √ Room √ Hard Ride X
weight of the pedals and steering - and while this is no small vehicle, it feels far from overwhelming, due to how acquiescent it is. Because of the R-Design’s lowered, firmer suspension set-up, the V90 R-Design will corner quickly without perceptible body lean. However, the drawback is that there’s no option to alter the suspension on the fly. Mind you, air suspension can be substituted when you buy the car new, although it will cost you £1,500 for the privilege. On the regular non-R-Design V90s you’re offered a more cushioned ride. But if you’re determined to go for a sporty estate, and don’t mind a lower, firmer system, then the stock V90 R-Design is an excellent choice.
Fast Facts ● ● ● ●
Max speed: 140mph 0-62 mph: 8.5 secs Combined mpg: 62.8 Engine layout: 1969cc 4—cylinder twin turbo diesel ● Max. power (PS): 190 ● CO2: 119g/km
Running & Fitness Coach By Verity Wright,
Sticking with It
unning can sometimes be a difficult journey and one of the things that we must accept as runners, regardless of where you are on your journey, is that at times running can be hard, there will be ups and downs in your training, you can’t feel fantastic with every run that you do and you can’t always achieve a PB in every race that you run. You will experience a “plateau” where it just seems impossible to improve on your times and you may experience such negativity that you simply can’t summon up the energy to get out of the front door and what can make this worse is watching everyone else’s success displayed all over social media. How do you stick with it when it becomes hard? Ups and downs are all natural and part of the journey to progression so try not to be too down about it, lapses are normal so the trick is to make sure they don’t become anything more serious, you don’t want to end up giving up completely. In my experience, one of the main reasons that people drop out of running is because they don’t think/feel that they are good enough and this can be because they don’t get the results that they hoped for. The amazing transformation that people experience when they first learn to run, (do you remember going from 1 minute to running a full 10 mins within just a few weeks?) can have a profound effect on how they feel when the results don’t come as quickly or as often.
We are surrounded by running forums where people share their successes and achievements, the medals, the t-shirts, the glory - they make it look easy. This can lead to comparison with others as it makes us question ‘what am I doing wrong’? when the usual 3-mile route hurts like hell.
Top Tips ● Sort your running clothes out donate or throw away kit that you haven’t worn for 3 months and wear the kit that makes you feel good. ● Do a base line assessment of where you are right now, this may be a parkrun; don’t kill yourself getting around, but run comfortably, finish and record it. What would you like to achieve now and how do you get there? ● How stressed are you? The body can only cope with a certain amount of stress, so don’t expect it to perform if you are experiencing stress at home and work. Don’t underestimate how much stress can affect your running. Make sure you are getting enough sleep and rest; rest days are all part of the training plan
Top Tips cntd….. ● Are you eating enough? We can be obsessed with how we look and how much food we eat but really ask yourself, are you getting enough calories in to fuel your body? ● Do you have low iron levels? Female runners are particularly at risk, so go and get checked out. ● Are you dehydrated. We can get caught up with not drinking enough during the day but being dehydrated can make you feel tired and sluggish - aim for your urine to be a pale straw colour. Verity Wright is an Endurance Athlete entering events from 10k to 42k over country, roads, fells and mountains. If you want to know more, you can visit her website www.runverity.com
No Pace Variety We tend to do most of our training at the same pace. Sometimes you need to get out of your comfort zone, use your next run to do a bit of fartlek training, this will help you feel a faster pace in a non-race situation. You can walk, run and then sprint between trees, lampposts, benches, you decide the distance and you will experience a different pace over a short period of time and it will make your run more interesting as well as it being good fun.
10 Things You Should Know About Stretching
efore fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength. 7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.
1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flex- 8. Learn to rest. Rest in between sets and stations to make sure that the body has enough ibility. time to recover its energy. Also, it is advisable 2. Hold your stretching position for more than 60 that you don't work the same muscle groups seconds to increase flexibility. While holding consecutively for two days. The muscles grow your position for 20 seconds is enough for warm during the period when you rest and not when ups, holding each position for at least 60 sec- you are working out. onds will develop the body's flexibility. 9. Do aerobic exercises to strengthen your 3. Do not go into a stretching position then heart. Aerobic exercises are those physical acimmediately return to the relaxed position, and tivities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, do it repeatedly. This is more appropriately termed as bouncing while in a position. When running or swimming. stretching, hold that position for several seconds, and then slowly relax. You may do this 10. Music may help you when you want to train exercise repeatedly this way. Bouncing or forc- for longer periods or to increase your intensity. ing yourself into a position during stretching can You can use mp3 players, CD players or lightweight am radio receivers for this. Just make strain or damage some joints or muscles. sure that you brought your headset with you so 4. Work slowly in increments instead of immedi- you wouldn't disturb people who don't prefer ately proceeding to doing the hardest exercise music while exercising. or position. Apart from preventing injuries and increasing 5. Make sure that you have stretched or warmed one's limit, it is also said that stretching is good up all muscle groups. For some people, even if for a tired body and also for a stressed mind and they have strong bodies, they tend to neglect spirit. the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.
Races 11 mile Multi Terrain Race Venue: Llandegfedd Reservoir New Inn, Pontypool NP4 0TA Date:
15th October 2017 - Time: 10am - Entry: £12 - £14
A classic trail run through the gorgeous countryside around Llandegfedd Reservoir. For more info: www.pontypoolrunners.co.uk
Glyn Neath 5 Mile Road Race The Glynneath Boxing Day 5 Mile Road Race is a well established fast and flat road race. First run in 1986, runners travel from all over South Wales and the Midlands and the south west of England to take part in one of the very few 'closed road' races.The course is a simple out and back run with mile markers in one of the most beautiful valleys of South Wales. Come and join us next Boxing Day and enjoy the friendly atmosphere of the Glynneath Boxing Day 5 mile Road Race.
Start Date: Monday 26th December 2017 Start Time: 11am Entries before 1st October - Affiliated £10 - Unaffiliated - £12 Entries Received between 1st October & 24th December - A/ £11 - Un/£13 Entries Received on the day - A/£15 - Un/£15
for more info & to enter online: www.glynneath5.com
Join us again in the December/January issue for more Fitness, Health and Wellbeing In The Community
Deux Sevres, France Tim Saunders
Vous or tu? The polite and informal ways of saying ‘you’ that can cause social difficulties in France. In English we just have to contend with a simple ‘you’ and do not need to worry about offending anyone. But it’s different in France and we debate this after our game of boules with Tim and Ellen Weir at Les Hiboux in Crezieres, Poitou-Charentes.
Photo by Kevin Mitchell
“Basically I stick to ‘vous’ unless with close friends or family,” says Ellen, adding: “Some French people prefer to use ‘tu’ after only a few meetings. When we’re invited to a meal Tim and I like to compare notes as to whether the hosts both refer to us as ‘vous’ or ‘tu’ and sometimes ‘tu’ will be used for me and ‘vous’ for Tim,” she smirks. It’s a good way of meeting our hosts during our week’s stay at La Vieille Maison, a charming three bedroom stone cottage that is one of three at Les Hiboux. It’s a luxurious break in an extremely peaceful part of the country and one where guests feel privileged to stay. With its three acres of gardens that include a sunken trampoline, swings, a slide and playhouse, our children, Harriett (3) and Heidi (1) are in their element. There are two boule or petanque pitches (“boules and petanque are one of the same, much like soccer and football,” says Tim) and a swimming pool. Deux Sevres, France Cntd on pg 38……>>
Deux Sevres, France - Cntd from pg 37……>>
“So what brought you to this part of France?” I ask Tim. “I was a scientist in London and wanted a challenge,” he replies, adding that his father has lived in the country for many years. “He doesn’t get as much sun though and greater amounts of sunlight drew us to the Deux-Sevres region, which is famous for its melons, sunflowers and wine. It’s five hours from Cherbourg so within easy reach of the UK and five hours from the Alps so we can enjoy skiing in the winter.” It takes us a little longer, closer to seven hours in fact, to travel from Cherbourg, because the sat nav in the Kia Sorento I am driving refuses to take us on the toll roads. On our return I understand why because the three tolls we pass through total 40 euros. Bear in mind that a tank of fuel is 60 euros (gazole is just 1.29 euros a litre) it makes more sense and is far more enjoyable to avoid the toll roads, if you’ve got the time to spare. It is far more sensible to stop half-way and stay in a gite overnight for the same price. On our arrival we are shattered and it is a joy to be met by really comfortable beds and we all enjoy an extremely good night’s sleep. There are six of us in total because Caroline’s mum and dad, Lin and John, join us. That first night we spy a baby owl in one of the trees and later learn that Les Hiboux means Owls. That first day we all enjoy a meal in Chef-Boutonne, a place that we find ourselves returning to throughout the course of our break. An evening stroll there introduces us to Chateau Javarzay with its large lake and pleasant grounds. We find that the French bread tastes nicer from a boulangerie than a supermarket and this is often enjoyed with Camembert for lunch. Good French drinking wine is available from under three euros upwards. We enjoy a lovely bottle or so of Chardonnay for just four euros that would have easily cost three or four times that in the UK.
The medieval village of Chef-Boutonne in the Deux-Sevres department of France
ack in the Nineties I travelled to the White Mountain region of the USA to experience the Fall firsthand. My husband still jokes that it’s the only time in my life I’ve ever been speechless!
Fall for autumn colour
Clear blue skies, golden sun and hyper-saturated foliage colours gave the impression that the whole New Hampshire landscape was on fire. The effect was unutterably beautiful.
Cntd pg 43…….>>>>>>>
43 <<<<<<………Cntd from pg 42 Back home in the UK I was a woman on a mission. I had to capture some of that beauty for my own plot. Through research I discovered that the quality of autumn colour in the New Hampshire region depends on two things: the combination of tree species and the climatic conditions. The sugar maple, red oak, mespilus and viburnum are the trees responsible for the famous vivid red and purple hues of the Fall but their colourful magic is dependant on warm sunny days followed by cool nights where the temperature doesn’t drop below 7-8°C. So now I had two problems. No way could I guarantee perfect weather conditions in the UK and then there was the small issue of space...the smallness of the space being the issue! I would not be able to shoe-horn a Red Oak or a Sugar Maple into my suburban garden. So I hit the books and the garden centres and gradually I compiled a list of solid autumn performers which will put on a dazzling display regardless of the British climate. Now my garden is brim full of glorious, fiery autumn hues and with a little planning and my ‘approved’ list you too can bring a little of the Boston Falls to British suburbia.
By Rachael Leverton
A Good Read
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Dyfedd Powys Community Police
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Interesting articles and puzzles along with lots of Services & Trades adverts....... Enjoy!!!