Community Insight - April 2025

ON THE STREET AND ONLINE

COMMUNITY

EVERYTHING FOR LIFE ON THE ROCK

WELCOME TO THE ROCK’S MAGAZINE. WITH OVER 30 YEARS OF EXPERIENCE IN LOCAL AND INTERNATIONAL MEDIA, THE COMMUNITY INSIGHT TEAM PRODUCES A HIGH QUALITY PRINT AND ONLINE MAGAZINE FOCUSING ON GIBRALTAR’S UNIQUE LIFESTYLE, BUSINESS, SPORTS AND CULTURE.

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As an exciting prelude to the 2025 Gibunco Gibraltar Literary Festival 2025, Gibraltar Cultural Services, on behalf of the Ministries for Tourism and Culture, is thrilled to announce ‘An Audience With’ best-selling author David Walliams OBE.

Minister for Tourism and Culture, The Hon Christian Santos GMD MP, has today confirmed the event with this international author will take place on Thursday 24th April at the Europa Sports Arena at 7pm. Tickets

are priced at £30 and will be available for purchase on buytickets.gi as from Thursday 20th March at 10am.

Minister Santos highlighted this fitting opening event will whet audience’s appetites for the main Literary Festival set for November. The Festival will feature both local and international authors, who over three days will hold discussions on various publications and literary works which will cater for Adults and Children over 14 years of age

FEATURES REGULARS MOTORING

TRANSFORM YOUR RELATIONSHIP WITH MONEY

Money is a huge part of our lives and yet we are reluctant to talk about it. Perhaps it’s because in the western world, the subject of money is considered taboo—it’s private and not open for discussion. Instead, we see our relationship with money as a reflection on ourselves, and often pretend that we’re more on top of our finances than we are. Therefore, when we actually do need help, we’re reluctant to ask for it, leaving us alone in the dark.

The words ‘money’ and ‘worries’ go together so often they can seem inseparable. For many people, their relationship with money is fraught with anxiety. Fears around money stop people from living their life. Money cuts across a lot of boundaries. There are layers of meaning within our relationship with it. There are those who overspend, those who under spend, those who gamble, those who debt, those who chase after it, those who are satisfied with very little, and those who simply work hard, pay their bills, save, invest and give the remainder away. A major motivation for crime and violence is money; a major source of arguments among married couples is money; a major factor in career choice is money.

Our relationship to our money reflects our relationship to the world. It is simply a metaphor for how safe we feel. Establishing a good relationship with money starts with understanding what type of person you are and whether you fall into any of the following categories:

Spenders

Do you frequently make purchases that are beyond your means? Do you purchase things to make yourself happy? Is there a connection between shopping and your mood? If so, then you can consider yourself a spender. Spenders have a tendency to accumulate credit card debt because shopping to them is an addiction. Spenders spend money in hopes that material items will bring happiness or provide pain relief.

Savers

On the other end of the spectrum are the Savers. Savers absolutely fear poverty and constantly worry about not having enough money to live. Savers need to feel in control and are generally uncomfortable with any sort of uncertainty. Ironically, savers fear poverty yet they practically live in it because they spend so little.

Haters

Money haters absolutely detest money and what it does to people. They eschew wealth and will often live in deprived and desolate conditions. They will purposely avoid material possessions whenever possible.

Seekers

Money seekers are the ones who obsess over becoming wealthy These people put a premium on making a fortune with the belief that it will solve all of their problems. In reality, there are usually other inadequacies in their lives that they are trying to make up for with material wealth.

On a survival level, money can bring us to our knees. This brings most of us into an unnatural attachment to it. We become dependent on it for our security, and this blocks us from truly experiencing life. Many of us can relate to the feeling of being trapped by a situation.

For instance, ‘How often do you…?’

• ‘…feel uncomfortable when the topic of money comes up in conversation?’

• ‘…find you’re faced with unexpected bills and expenditure?’

• ‘…get into debt?’

• ‘…buy something and regret it later?’

What we don’t realise is that we hold the key to unlocking our own prison. Who do you think put us in there in the first place? However, it often requires the insight and wisdom of another who has unlocked their own prison door for us to feel confident that we can unlock our own.

While certified financial planners and accountants zero in on financial issues from budgeting to investing, some people may find even talking to an accountant intimidating. This is when talking to Money Coachers becomes more effective. Money Coaching combines sound psychological and coaching principles with practical financial coaching to help people transform their relationship with money. Money Coaching is an opportunity to identify and transform issues that can limit one from living a fulfilling, purposeful and prosperous life. Money Coaching is a step-by-step process for gaining a deeper understanding of the unconscious beliefs and patterns that create stress, anxiety and fear.

It’s fantastic to hear about how people’s lives change through working on their relationship with money. Improving your relationship with money involves a fundamental change in mindset. Getting along with money isn’t about earning a huge income or making more than your friends. Once you figure out the proper place money resides in your life, you’ll find that your life will become much more pleasant. You’ll place less emphasis on decisions where money is involved. You’ll feel less pressured to take a job or pursue a career in which money is the only factor.

In our Money Coaching sessions we try to transform people’s relationship with money by first being able to talk about money more openly within their family circle. Even with your children, there is no better time to start talking to them about money than now. The level of discussion should be basic in the early years but by the time your children leave home they should be confident budgeters, savers and investors. Money management skills can be more important determinants of financial success than academic progress. Giving your children skills in financial literacy will enhance any investment you make in their education. Parents may need help with money too. The older generation can be reluctant to reveal their financial situation to their children. Perhaps they feel this could result in rivalry among siblings or undue pressure being put on them or it could be that they come from an era when money was not talked about. Ageing parents may need help with making sensible investments, ensuring they have sufficient funds to last through their retirement and making plans for the transition of wealth to the next generation.

In other words, all the tools you need in order to transform your relationship with money are right in front of you, and have been there all along, waiting for you to recognise them. The first step is acknowledging you need help. The second step is following through and finding someone to guide you. Third and finally, it’s a matter of putting into practice what you learn and sticking with it. Soon, you’ll be well on your way to having mastery over your finances and your life.

Eran Shay, Managing Director Benefit Business solutions www.BenefitGibraltar.com

Competition For Young Artists

The People’s Choice Award at this year’s Gibraltar Cultural Services Competition for Young Artist has been awarded to Anna Byrne, for her artwork ‘Day and Night’.

Anna Byrne has received a prize from GCS of £100.

Our annual People’s Choice Award aims to encourage visitors to experience the role of adjudicator by voting for their favourite artwork. To ensure the ‘one vote per person’ rule, the voting slips were handed out at the John Mackintosh Hall reception. Over the two-week period, a total of 112 votes were collected

Since its launch in 2024, Hey Gibraltar! has become an essential part of your community, providing a space to celebrate local voices, share important stories, and highlight the issues that matter most to you. More than just a podcast, it’s a platform that informs, inspires, and connects you to the heart of Gibraltar.

Through powerful interviews and meaningful discussions, Hey Gibraltar! gives a voice to the people shaping Gibraltar’s past, present, and future. Whether it’s exploring the Rock’s history, uplifting the stories of local changemakers, or tackling critical social issues, the podcast ensures that the voices of Gibraltar’s community are heard loud and clear.

Bringing You the Stories That Matter

Hey Gibraltar! isn’t just about events—it’s about the people who make Gibraltar what it is today. Through insightful interviews with historians, activists, and cultural pioneers, the podcast offers you a deeper connection to the place you call home.

One of the standout episodes featured Tito Vallejo, one of Gibraltar’s most knowledgeable and passionate historians. If you’ve ever wanted to uncover the hidden gems of Gibraltar’s history, this episode was for you. Tito took listeners on a journey through time, sharing stories about the Rock’s past that many had never heard before.

His ability to bring history to life made this episode an unforgettable experience. From tales of Gibraltar’s military significance to the lesser-known stories of everyday life throughout the centuries, Tito reminded listeners why Gibraltar’s history is so unique. More than just dates and facts, his stories showed how the past continues to shape the present, giving you a new appreciation for the streets you walk every day.

If you haven’t yet listened to Tito’s episode, you’re missing out on a treasure trove of Gibraltar’s rich and fascinating past.

But Hey Gibraltar! doesn’t just focus on history—it also highlights the people making history today. One such figure is Ayolet Mamo Shay, the founder of Ladies That Rock the Rock. This initiative shines a light on Gibraltar’s incredible women, telling their stories and celebrating their contributions to society.

Gibraltar has long been a place of strong, resilient women, but too often, their stories go untold. Through Ladies That Rock the Rock, Ayolet has worked tirelessly to change that. The podcast episode featuring her was a deep dive into the achievements of Gibraltarian women in business, politics, arts, and activism. It was a reminder that women have always played a crucial role in shaping Gibraltar, and their stories deserve to be heard.

Ayolet’s passion for storytelling and empowerment was evident in the episode, and for many listeners, it was an eye-opening look at the trailblazing women who have shaped the community. By highlighting these achievements, Hey Gibraltar! continues its mission to give a voice to those who might otherwise be overlooked.

Shining a Light on Sustainability: Earth Hour 2025 with Daniella Tilbury

Beyond culture and social issues, Hey Gibraltar! also focuses on the global challenges affecting Gibraltar’s future. One of its most thought-provoking discussions featured Professor Daniella Tilbury, an internationally recognized sustainability expert, as she spoke about Earth Hour 2025 and Gibraltar’s role in tackling climate change.

Earth Hour is a worldwide movement where millions of people switch off their lights for an hour to raise awareness of environmental issues. But as Professor Tilbury explained, Earth Hour is about much more than just turning off the lights—it’s a symbolic moment that encourages individuals, businesses, and governments to rethink their impact on the planet. Gibraltar, despite its small size, has an important role to play in this global effort.

One of the most pressing topics discussed was Gibraltar’s commitment to achieving net-zero emissions. As the first-ever Commissioner for Sustainable Development in Gibraltar, Professor Tilbury has been at the forefront of efforts to push the government and community toward greener policies. She spoke about how Gibraltar can transition away from fossil fuels, improve renewable energy adoption, and enhance sustainable transport options. From electric vehicle incentives to reducing single-use plastics, every small action contributes to the bigger picture.

Celebrating "Hey Gibraltar!": Your Community, Your Voice

A key takeaway from the conversation was the role of community engagement in driving real change. Professor Tilbury emphasized that sustainability isn’t just a government responsibility—it’s something you can actively take part in. Earth Hour is just one moment in a much larger movement that depends on people like you to make a difference every day.

But what makes Earth Hour 2025 particularly important for Gibraltar? According to Professor Tilbury, this year’s event isn’t just about awareness—it’s about action. The hope is that this year’s Earth Hour will spark long-term commitments to sustainability rather than being a onenight event.

The episode left listeners with a challenge: what can you do to make Gibraltar more sustainable? Whether it’s switching to reusable alternatives, cutting down on energy use, or advocating for better environmental policies, the conversation with Professor Tilbury made it clear that the future of Gibraltar’s environment depends on all of us.”

If you haven’t yet tuned in, this episode is a must-listen for anyone who cares about Gibraltar’s future and wants to be part of the solution. By highlighting Gibraltar’s role in the global sustainability movement, Hey Gibraltar! once again proves that even the smallest voices can have a big impact.

GIBRALTAR’S INCUMBENT GOVERNOR

Gibraltar’s Governor has led a fascinating career spanning military service, diplomacy, and governance. His Excellency Lieutenant General Sir Ben Bathurst KCVO, CBE greets me in his large, bright office situated in The Convent, the Governor’s official residence since 1728. An imposing portrait of King Charles and Queen Camilla graces the room, appropriate because it was His Majesty The King who approved the appointment of Sir Ben as Governor of Gibraltar and as his representative in the British Overseas Territory in succession to Vice Admiral Sir David Steel KBE, KStJ, DL, in June 2024.

Sir Ben has served a full career in the British army, including three tours in Iraq and one in Afghanistan, and most recently as the UK military representative to NATO and the EU. Prior to his posting to Gibraltar, Sir Ben worked in a voluntary capacity as Army Commissioner for the Commonwealth War Graves Commission.

The Governor comes from a distinguished line of public servants. His father, a former First Sea Lord and Admiral of the Fleet, remains in service, while his grandfather served in the Royal Air Force. His great-grandfather was an MP and a Territorial Army reservist, ensuring that the family has represented all three military branches and Parliament. Despite this naval heritage, the Governor chose to join the Army. “Just because I was more interested in matters on land and you’ve got to have a particular aptitude for the Royal Navy which revolves around being emotionally attached to the sea,” he tells me.

Sir Ben is a graduate of the University of Bristol (BSc (Hons)) and the Royal Military Academy Sandhurst, commissioning into the Welsh Guards in 1987. It was during his time commanding the Welsh Guards that Sir Ben first became acquainted with Gibraltar when his regiment covered for the Royal Gibraltar Regiment during an exercise in Morocco. He also has a Master of Arts from Cranfield University. “It was actually a highly technical course on military systems, radar, nuclear technology, that sort of thing, but at the time, Cranfield classified it as an MA rather than an MSc, which is quite confusing, ” he notes, acknowledging the irony of the title.

Unlike a traditional military retirement, his transition to governorship was a shift in department rather than profession.

“On the 19th of April, I was part of the Ministry of Defence; on the 20th, I was in the Foreign Office,” he says. The position for Governor was open for applications across all services and the Foreign Office, making it a competitive selection process. Encouraged by General Sir Patrick Sanders, Chief of the General Staff, he applied and underwent rigorous interviews before his appointment.

The Governor’s duties are enshrined in Gibraltar’s Constitution. Unlike common perceptions of the role being largely ceremonial, His Excellency emphasises his substantive responsibilities in defence, internal security, external affairs, and appointments to public office. Sir Ben

tells me that he looks in the Constitution on a daily basis. “To remind myself what I'm supposed to be doing and, of course, defence is a key responsibility and I maintain close relations with the Ministry of Defence and the Commander of British Forces.”

“Internal security is another priority, including oversight of the police and border management, and the third priority that is clearly listed is external affairs,” Sir Ben states. External affairs have evolved significantly, with Gibraltar’s Chief Minister playing a direct role in Treaty negotiations. However, the Governor remains an essential conduit, ensuring smooth communication between Gibraltar and the UK Government.

Regarding the ongoing treaty negotiations between Gibraltar, the UK, and the EU, the Governor is optimistic. “All parties are committed to concluding a treaty,” he affirms, though details remain confidential. On his relationship with Gibraltar’s Chief Minister Fabian Picardo, Sir Ben highlights regular meetings throughout the week and lots of telephone calls, in line with constitutional guidance that mandates regular consultations. “I commend to everyone to read the Constitution, because it's surprising how many people actually don't know what the Governor does, or they think the Governor has far more responsibility than they actually do,” Sir Ben says. “But it does say for the avoidance of doubt: ‘it is declared that any matter which falls outside the special responsibilities of the Governor is the responsibility of ministers’.”

Previously, His Excellency was responsible for overseeing the Army in London, managing all military training for personnel deploying to Iraq, Afghanistan, the Falkland Islands, and other locations. “I was also responsible for supporting the police and internal security efforts,” he explains. “One of the key operations during my tenure was the first deployment of troops onto the streets of London in recent centuries following a terrorist attack. Additionally, we carried out extensive representational activities, educating the public about the Army and other services, with a secondary focus on recruitment.”

This role also involved close collaboration with national, London, and borough-level authorities. “A significant part of my work included managing military real estate in London to ensure its optimal use. In many ways, there are strong parallels between that role and my current position.”

The Governor actively participates in Gibraltar’s civic life, taking on patronages and supporting various charities. “It’s a great way to connect with people and issues that I might not otherwise encounter,” he explains. His interest spans multiple sectors, from the arts to education and social welfare.

The role of Governor involves a lot of work, and whilst Sir Ben is often invited to events that may seem social, they’re actually work-related as well. “For ex-

ample, tonight I’ll be attending the Mayor’s Awards, where I’ll have various side conversations and pick up valuable insights,” he comments, adding “and that was the same with my job in NATO because previously I was the UK's military representative where I sat on the Military Committee, and almost every evening there was some event, but it was always with the people one worked with, whether other military representatives or other ambassadors to NATO.”

As the official residence of the Governor, the Convent is one of Gibraltar’s most historic buildings. “It’s a fascinating place,” he says, gesturing to the centuries-old architecture surrounding him. “That window and door, for example are very Moorish in design. This room itself was once a defensive stronghold during sieges.” Living in such an iconic setting comes with practical benefits, too. “My commute is 30 seconds,” he laughs. “I think particularly because it's very historic, that brings with it a sort of a convening power that when you invite people they all seem very keen to come.”

Despite his demanding schedule, Sir Ben hopes to make time for personal interests. “I love skiing and fishing - though neither is particularly practical on the Rock, but I do have a fishing trip planned in Iceland this summer with friends from Norway and Lithuania, so that will be a nice break.”

In the past year, before starting this job, Sir Ben and his wife Lady Kate Bathurst undertook an extensive renovation and extension project on their house in London. “We had purchased the property earlier and rented it out while I was away with the Army, but once our children moved in, it became clear that significant work was needed. The project required a tremendous amount of time, mainly because we managed it ourselves and we are just finalising it now.”

With only eight months in office so far, it is too early to discuss life after Gibraltar. “For now, my focus is entirely on my role here,” he says.

Career Opportunity at the Convent

The Governor mentioned that over the next few months, they will be recruiting for several positions within the Convent. “Regardless of whether a Treaty is in place, there will be a significant number of additional responsibilities to manage. We’re particularly looking for individuals interested in working with us on key policy issues related to defence, internal security, and in similar areas. Additionally, we’re seeking an extra team member on the corporate side, preferably someone with health and safety expertise, to help keep the organisation running smoothly. These roles, open to Gibraltar residents or those eligible to become residents, might be well-suited for recent graduates, but applications are open to anyone interested.”

Royal Gibraltar Regiment Deploys for Annual Firing Camp

The Royal Gibraltar Regiment has commenced its annual firing camp, Exercise JEBEL TARIK, in Folkestone, UK, starting on 5 March 2025.

This vital exercise is part of the Regiment's mandated training programme, enabling soldiers to maintain their operational readiness and capabilities required to execute their duties on the Rock of Gibraltar.

Led by Major Elvis Pearce, Exercise JEBEL TARIK will see the Regiment rotating all its troops, both regular and reserves, throughout a six-week period. This comprehensive approach ensures that every soldier has the opportunity to participate in crucial live firing exercises and tactical training.

"This exercise is crucial for our soldiers," Maj Pearce stated. "It allows them to engage in live firing exercises and tactical training that enhances their skills and readiness. The environment here in the UK offers unique challenges and experiences that are essential for our unit’s development."

NO. 2 OVERSEAS (GIBRALTAR) SQUADRON, ROYAL AIR FORCE AIR CADETS

COMMEMORATED ITS 40TH ANNIVERSARY WITH A SPECIAL SERVICE AT KING’S CHAPEL, ATTENDED BY HIS EXCELLENCY, LIEUTENANT GENERAL SIR BENJAMIN BATHURST, ALONG WITH INVITED GUESTS, INCLUDING FORMER STAFF MEMBERS.

The service was led by the Squadron’s Honorary Padre, Chris Rushden, and Father Danny Hernandez. A key moment of the event was the unveiling and dedication of the Squadron’s new banner. Group Captain John Kane, Chief of Staff, addressed the congregation, highlighting the benefits of being a cadet, including the valuable experiences, skills, and lifelong friendships that the program fosters. He also acknowledged the Squadron’s ongoing support for the Ministry of Defence and the local community.

Cadet Corporal Hannah Caward Madeira shared her personal experiences in the Squadron, recalling the thrill of her first glider launch and the excitement of overcoming leadership challenges—such as crossing rivers of “shark-infested custard.” As the banner bearer for the service, she

In addition to live firing, the exercise serves as a platform for tactical training, enabling the troops to refine their skills under different conditions. The training is designed to instil confidence and proficiency, ensuring the Regiment remains at the forefront of operational effectiveness.

Colour Sergeant Liam Downs, who has taken the administrative lead for the deployment and the duration of the exercise, emphasised the importance of this initiative. "Managing the logistics of this deployment has been a significant task, but it is all worth it when you see the troops engage in such critical training. The benefits of this exercise cannot be overstated; it not only prepares our soldiers for their roles on the Rock but also fosters camaraderie and teamwork among them, which is important as the Regiment continues to support wider defence interest on critical deployments abroad."

reflected on the significance of the role: “It was a great honour to be the first cadet to parade the new banner,” she said. “I was incredibly nervous this morning, but everything went according to plan.”

Flight Lieutenant Ivan Caward, Officer Commanding, emphasized the Squadron’s evolution over the years: “A lot has changed since we first started parading, and we continue to adapt with the times.

We now have state of-the-art flight simulators and an IT hub—something we could only have dreamed of a few years ago! Our syllabus has also expanded, with staff now trained to teach new subjects, from basic radio communication to cyber-related topics, including space and rocketry. Cadets can even earn progressive badges and certificates in these fields. The Air Cadets’ motto once said, ‘The sky’s the limit,’ but we are going beyond that now!”

Chief Minister Extends London Meetings

The Chief Minister has been in London for the week, having unexpectedly stayed on for extra days.

This resulted from ongoing work on UK/EU Treaty negotiations and related work. This included briefing Shadow Foreign Secretary, Rt Hon Priti Patel MP, and long term friend of Gibraltar and current Shadow Minister for Europe, Hon Wendy Morton MP.

Whilst in London the Chief Minister also held meetings with Rt Hon Andrew Mitchell MP and Hon Lloyd Hatton MP and other members of the APPG on anti-corruption and responsible tax on how Gibraltar has successfully implemented its Public Register of Beneficial Ownership.

CLIVE

GOLT STEPS DOWN AS MEDIA DIRECTOR OF THE GOVERNMENT OF GIBRALTAR

The Government of Gibraltar announces today that Clive Golt, who has served with exceptional dedication as its Media Director, will be stepping down from his role. For years, Clive has been an invaluable pillar of Gibraltar’s public communications, deploying his formidable journalistic instincts, distinctive congeniality, and unwavering commitment to the people of Gibraltar to further the Government’s agenda on both the domestic and international stage.

Brought into the role by Sir Peter Caruana KC, Clive executed his role with distinction in two different and rivalling administrations, rising above partisan interests to work for the greater good of the community.

Clive’s tenure has been marked by his extraordinary ability to cultivate and maintain high-level relationships within Spanish media and political circles. Through his efforts, he has ensured that Gibraltar’s voice has been heard, understood, and respected beyond our borders. His extensive net work, strategic acumen, and ability to navigate the complexities of political and media landscapes have proven instrumental in defending and advancing Gibraltar’s interests.

Reflecting on Clive’s remarkable contributions, Chief Minister Fabian Picardo paid tribute to his enduring legacy:

“Clive has been a fundamental figure, not just in Government communications, but in Gibraltar’s politics. It was Clive, during his time at GBC, who provided me and my generation with a platform to engage in the political arena, inviting me to take part in the lively and intellectually stimulating debates that would go on to shape the future of Gibraltar’s politics. His passion for Gibraltar and its people, his unwavering belief in the power of good journalism, and his extraordinary ability to connect with people across borders have made him a extremely valuable asset to our Government.

An asset that we will continue to leverage in the future. For many years, he was the face of the National Broadcaster, and then the interface of Gibraltar with the international media. I am delighted that he will continue to support our nation in years to come.”

Although stepping down from his current role, Clive will continue to be involved in the Government’s evolving communications strategy. In particular, he will remain a key figure in nurturing the intricate web of relationships he has built in Spain, a network that has been vital in fostering dialogue and ensuring Gibraltar’s perspective is better represented in Spanish political and media circles. Further details on the new communications plan will be shared in the coming weeks.

THE NINE YEAR WAR WAS BETWEEN FRANCE AND MOST OF EUROPE, SPAIN WAS ON OUR SIDE FOR ONCE. IT LASTED FROM 1688 TO 1697.

There is a discrepancy in dates between the British and Spanish reports, this is due to the 11 day difference between the calendars used by the authors.

The reputation of the Royal Navy during the 17th century was one of supremacy, however the battle of Lagos Bay was a disaster. The battle took place between the 27th and the 28th of June 1693 off the Cape St. Vincent off Portugal. At this time Britain lead the world in maritime commerce, maintaining routes to the east and connecting the cities of Great Britain with the Mediterranean. At the beginning of June, the French Admiral Tourville left Brest heading for Cape

St. Vincent, off the Portuguese coast, expecting to be joined by the French Mediterranean Fleet, which was getting ready in Toulon under the Count D’Estrees.

He waited for them off Lagos. A French frigate reported a sighting of more than 150 merchant ships, protected by 22 warships approaching the strait. This was the Anglo Dutch convoy heading for Smyrna in Turkey under Admiral Rooke and Van der Goes.

On the 27thJune, Tourville divided his fleet in order to ambush the convoy. Rooke decided to protect the convoy by heading for Cadiz, but the next day, the 28th, the French Fleet had trapped the convoy against the

Spanish Coast and in the ensuing battle over 70 ships, including both naval and merchant ships were either sunk, burnt or captured, the rest were dispersed in the all directions, some of the survivors headed for Madeira, some to Faro, Sanlucar, Cadiz, Gibraltar and Málaga.

Tourville divided his fleet in groups to hunt down the fleeing ships. On the 29th of July he tried to capture 19 ships that had sought refuge in Cadiz but was repulsed by the defences. From here he headed for Gibraltar, he was sighted by the lookout at the top of the rock on the 7th of July at 4.00 PM, his fleet consisting of 43 ships. The three gun alarm

was immediately fired and many of the population fled into the countryside and some took sanctuary in the Shrine of Our Lady of Europa.

The next day the 8th, on a light easterly breeze, the French Fleet entered the bay with ten 80 gun, ships of the line, two frigates, two gunships and four other smaller vessels, a total of 18 ships under the command of the Marquis of Coetlogon. The ships anchored beyond the reach of the guns of the town, which maintained a steady fire from the many batteries along the walls.

A further 25 ships continued on past Gibraltar heading for Malaga where five of the ships from the convoy had taken shelter.

The main objective of the French Fleet was to capture the merchant ships in order to take their cargo. In the Bay the French Fleet were unable to approach Gibraltar because of the wind, which continued to blow from the east.

While waiting for the wind to change, a number of attacks were made using the gunboats which were manned with oars, who although were able to discharge a number of cannon shots, did little damage.

On the evening of the 9th, the wind changed and overnight the fleet manoeuvred into position which enabled them to commence the bombardment of the town. They were hoping that they could intimidate the civilians into

handing over the four British ships which had been discharged and careened to avoid capture. The next tactic was to try using fire ships which were able to set fire to these British ships.

It was not until the 21st of July, at the French Fleet cleared the bay, and people returned to their homes.

Later that year, Rooke, who I believe had taken refuge in Madeira, returned to inspect the remains of the ships in Gibraltar.

Based on “Olvidado; el Ataque Francés a Gibraltar 1693”

His Majesty’s Government of Gibraltar Appoints New Media Director to Head Revamped Communications Department

His Majesty’s Government of Gibraltar is pleased to announce the appointment of Anton Calderon as its new Media Director and Head of the Government Press Office.

The appointment is part of a broader initiative to modernise and expand the Government’s communications strategy. A household name in Gibraltar’s media landscape, Mr Calderon brings nearly two decades of experience in filmmaking and media production to the role. His work is widely known locally through the many series he has produced for the national broadcaster, GBC. These include "The Needle" and "Lives of Our Leaders", both of which blend political and historical analysis with a focused effort to dignify and highlight the value of Gibraltar’s democratic institutions.

Beyond media, Mr Calderon holds a Master’s degree in Political Communications and has been closely involved in local politics for over a decade. He served as Communications Director for Together Gibraltar and has previ ously worked with the Gibraltar Social Demo crats and, in particular the current Leader of the Opposition, Hon Keith Azopardi KC MP, on several campaigns and initiatives.

Chief Minister Fabian Picardo welcomed the appointment: "Anton is a gifted communica tions professional whose work for GBC has consistently shown depth, integrity, and a

genuine respect for our institutions. I have no doubt that he will bring great value to this role and serve the people of Gibraltar with creativity, thoughtfulness and commitment. I look forward to seeing the impact of his work as we continue to change and strengthen the way Government engages with the public as communication has changed so radically in the past decade.”

OWAIN CERI RICHARDS APPOINTED AS ROYAL GIBRALTAR POLICE COMMISSIONER

Commander Owain Richards brings nearly 30 years of policing experience across Dyfed-Powys Police and the Metropolitan Police Service. He began his career within rural communities in Wales in 1996, serving in both uniform and detective roles before transferring to London in 2015.

In the Met, Owain led teams tackling gangs, knife crime, and child exploitation, later overseeing safeguarding across four boroughs. As Chief Superintendent from 2021, he commanded Westminster Borough - one of the UK’s largest local policing units in a political environment, driving cultural change, crime performance and enhanced partnerships.

Taking on the role of Commander in 2023, Owain joined the Met’s Executive Leadership Team, overseeing 10 London Boroughs within frontline policing and leading the community policing response to tensions arising from the Israel-Hamas conflict, and spearheading the Met’s response to organised smartphone crime.

He holds a Master’s degree in Applied Criminology and Police Management from the University of Cambridge. Passionate about community-focused policing, he is committed to strengthening public trust and crime prevention in Gibraltar. Outside work, he enjoys running, cycling, Welsh rugby and the great outdoors with his wife and children.

CLASSICAL CONCERT ARTISTS TO STAGE CONCERT AT THE CATHEDRAL OF THE HOLY TRINITY

Clarice Williams is the founder of Classical Concert Artists. A group of professional classical singers and musicians who perform internationally. On the 26th of this month, they will be performing at a concert at the Cathedral of the Holy Trinity. The event titled ‘Stabat Mater de Pergolesi’ was given a standing ovation in both Seville and San Pedro. Special guests include Coral Portus Albus de S.A.F. from Algeciras. I had the chance to sit down with Ms Williams on the event and to get to know her a little more, as well as on the preparations for said event.

BACKGROUND

“I started singing at a very young age. I am the typical cliche of singing before I could talk and my mum and dad would tell me I was a VERY loud baby at times!”

CAPTIVATING THING

On being asked why classical music is so captivating. “Classical music and singing in the current contemporary setting is a magical juxtaposition of unamplified and totally authentic acoustics. There is no way it can be produced or manufactured from a mixing table. It requires no autotune. And the instruments and voices are so finely played that for the audience it can be unreal to hear it live. It is transformative, passionate and transportive.”

I of course had to ask about her Ensemble : “Classical Concert Artists is my latest musical brainchild. I have an artists and performers heart and soul but an entrepreneur's brain. I also run an opera group called 3 Divas. That group from which some of CCA's musicians come live in Spain and the UK, I am myself a Kiwi/Aussie. A performance venue highlight was singing in a 3 Divas Christmas Concert at the world famous Actors Church in Covent Garden.

PREPARATION

can change from one performance to the next with new musicians, venues or as we mature and grow as artists. The way I sang the contralto solos in Stabat Mater 2006 is different to how it was sung last Easter and at the Cathedral this coming Easter. Vocally there should be changes in the performance. That's what keeps live music of all genres fresh and exciting.

INSPIRATIONS

Couldn’t help but quiz Ms Williams on her Inspirations: “I am artistically inspired by the artistic vagabonds and mavericks. Those who worked on their talent and honoured their musical abilities as a craft. Mozart, Callas, Pavarotti, Bernstein, Wagner. These people are the inspirational people of the past who fascinate and inspired me. Today I love and admire singer Joyce Di Donato, Janice Watson (my vocal coach) and all the working live musicians and singers who want to make magical classical music moments anywhere!”

You can find out more about Classical Concert Artists by visiting their Facebook page: facebook.com/profile. php?id=61573122692955

Tickets for their concert can be purchased by calling them directly on +34 711051393.

Preparations are of course never easy. How have they gone for this concert, I asked. “There's an adage amongst classical singers and musicians to always be ready for a performance. So repertoire is practiced, learnt and then rehearsed for a performance months and years in advance. The music performed

1/3 Hadfield house, Library St, Gibraltar, GX11 1AA

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Gibraltar's

Cultural

Vision:

AN INTERVIEW WITH SEAMUS BYRNE

Gibraltar has long been a hub of cultural vibrancy, with a rich and diverse artistic landscape that continues to flourish. At the heart of this dynamic scene is Seamus Byrne, CEO of Cultural Services (GCS), whose passion for the arts has been instrumental in shaping the territory’s cultural direction. From his early days as a dancer to his current role as a cultural leader, Seamus’ journey is a testament to his dedication and love for the arts.

“I joined the Gibraltar National Dance Organisation and represented my country for many years,” he says. “I was Vice President of the organisation before going on to become President.” Seamus tells me that he was the first ever Gibraltarian to become Vice-President of the international governing body in the Arts, the International Dance Organisation (IDO), from 2016 to 2022. “Now I support the IDO whenever they need my help on sub-committees.”

In 2002 Seamus founded M.O. Productions, named after his grandmother. The charity has been instrumental in supporting young dancers in pursuing careers in the performing arts. M.O. Productions provides financial and logistical support to young artists attending auditions for vocational schools in the UK and competing in international events. “We support young people through the charity with dance gear, dance floors and equipment and that is something that I've been doing on a voluntary basis for over 30 years now,” he says.

Asked if he misses performing, Seamus says that although he is a performer at heart he now has to perform in his current job, but in a different way. “There are so many events going on, that it's one performance to another,” he laughs as he says this.

“RecentlyI organised the Gibraltar Dance Festival and now we have the Drama Festival this week,” he explains. Shortly after this, Seamus tells me that he is heading to the Oxford Literary Festival alongside Minister Christian Santos to promote Gibraltar. “We also work with the Oxford Literary Festival because they provide authors for our own Gibunco Gibraltar Literary Festival coming up in November.”

Gibraltar’s cultural exchange with Morocco is another major initiative, with a series of artistic collaborations set to take place in Tangier and Tétouan. “This will be our third cultural exchange with Morocco.” Seamus explains that The Minister of Culture will inaugurate an art exhibition at Gallery Kent on 10th April, which will run for a month before moving to Tétouan. May will bring performances by Gibraltarian artists at the Instituto Cervantes in Tangier, and in June, an art residency will take place, featuring well-known Moroccan artist Abdelkrim Ouazzani.“We are taking Gibraltarian writers and artists who will hold workshops as part of the residency,” Seamus comments. “We also have the Spring Visual Arts Competition taking place from 21st to the 31st May at the Gustavo Bacarisas Gallery in Casemates Square.”

Beyond visual arts, GCS is also focused on music, theatre, and literature. “St. Michael’s Cave will host several events, including a

Celebration of Opera in May and the return of Concerts by Candlelight when we will be kicking off the season with Queen on Strings on 29th April,” Seamus states, adding “and on 24thApril, comedian and children’s author David Walliams OBE will visit Gibraltar for a ‘An Audience with David Walliams’. Thisspecial event is being held as a prelude to the Literary Festival and will take place at the Europa Sports Arena.”

As summer approaches, the cultural schedule remains packed. The popular Calentita food festival will return, followed by the Summer Nights programme. “We will have three events in three different locations,” Seamus confirms. “One in Eastern Beach, one in Casemates Square, and one in Camp Bay, to cater for the different community sectors, as well as tourists.”

Then there is the Annual Fair, and Seamus is already busy with preparations for National Day and the Christmas Festival of Lights. Even New Year’s Eve celebrations are already in the works, with an announcement on the selected organiser expected soon.

Seamus credits his ability to handle such a demanding schedule to his deep-rooted passion for the arts. He highlights the importance of having leaders with an artistic background, noting that both he and Minister Santos share a lifelong commitment to performance and creativity. “Having a Minister who understands the arts makes a huge difference,” he explains. “I’ve been privileged to work with various ministers since I joined the Ministry of Culture in 2003, but having someone who shares your energy and vision creates an explosive combination.”

“It was in 2019 when the Chief Minister appointed Minister Cortés as the Minister for Culture and he, as is Minister Santos, are both cultural thespians and have been involved with the arts all their lives.”

This passion translates into tangible benefits for the community. Seamus emphasises that cultural events provide great value to the community, enriching Gibraltar’s social landscape while also driving tourism. Events like the Gibunco Gibraltar Literary Festival, music concerts, and international art exhibitions attract visitors, benefiting local businesses and strengthening Gibraltar’s position as a cultural destination.

The Gibunco Gibraltar Literary Festival remains one of the crown jewels of the cultural calendar. This year’s festival is set for 10th-16th November, with collaborations underway with the Oxford Literary Festival and major publishing houses. While specific authors have yet to be announced, Seamus hints that major names will be revealed in May.

A new initiative will be a panel discussion on the impact of Artificial Intelligence (AI) on literature, as well as food workshops that will introduce international guests to traditional Gibraltarian gastronomy. Additionally, a literary walking trail will be introduced, highlighting the history of Gibraltar’s public libraries and culminating in a gathering over a glass of wine at the recently opened BOOKgembookstore.“We will also work with Patuka Press, the author-formed collective whose aim is to write and publish stories about Gibraltar.”

In an effort to balance international and local representation, the festival will integrate Gibraltar’s own writers. “It’s crucial that local and international authors share the same platforms,” Seamus says. “We started Literature Week in 2000, and now we’ve integrated it into the main festival to ensure our local talent gets the recognition it deserves.”

Seamus was excited to tell me about Gibraltar’s first Oktoberfest, a German-style beer festival at Ocean Village featuring live music, pop-up stalls, and an array of international beers. Additionally, a jazz event will debut on 9th October at St. Michael’s Cave, featuring a renowned international performer.

“We have a programme of events throughout the year which tourists can come to, whether it's in the main summer season which is always buzzing and when Gibraltar comes alive, to the quieter months of February, March and October - there's always going to be something happening.”

With such a demanding cultural schedule, how does Seamus maintain his energy and enthusiasm? He credits his family for their unwavering support, acknowledging the personal sacrifices that come with his role. “My wife often jokes that she sees me more in the press than at home,” he laughs. “But at the end of the day, it all comes down to passion and vocation, and without them, none of this would be possible.”

World Water Day Recital

HOSTED BY ACTION4SCHOOLS

On Thursday 20th March on World Water Day local charity Action4Schools hosted a recital in the intimate setting of the Convent Ballroom. The event filled with classical songs and arias were performed by our very own local tenor Nathan Payas and the Hercules Trio (Maria Alonso Marin, Teresa Garcia Molero and Rafael Ramírez Barea).

ACTION4SCHOOLS’ MISSION & AIMS

GIBRALTAR

To raise awareness amongst the student population of Gibraltar, a place that is blessed with a high standard of living. By raising awareness amongst students in Gibraltar we aim to improve the way our younger generations think so that they understand that not everyone in the world has the same high standard of living. We promote the idea that positive action brings about positive change to others less fortunate. We seek not just to open eyes but to get those open eyes to do something about what they see, we believe it is our duty to help the less fortunate in whatever way we can through action and encourage students participation in fundraising activities. We will seek “students4students” action.

SIERRA LEONE

To provide a better environment in schools and improve education. The schools we support will be provided with a solid building, a clean source of water (water well or connection to the local water supplier), good quality furniture, good lighting and ventilation, books, stationery and sports equipment, a power generator, electrical fittings and very importantly latrines and adequate sanitation facilities. Wherever possible the teachers in the schools that we support will be encouraged to attend teacher training courses and to sit relevant examinations which will lead to an enhancement of their skills and knowledge which will in turn improve the level of education.

The event’s programme did not disappoint. Kicking off with Danza Espanola by Manuel de Falla was definitely the perfect choice, it got us all excited and giddy for what was to come and that is a great feeling in any concert, regardless of the genre. I am not a lover of classical music admittedly but over the years and coming from a diverse household, I always learnt to appreciate it, especially as

the years have gone by. The event was an all around success with over £5,000 raised! Enough to fund two new water wells in Moyamba, Sierra Leone.

I sat down with the charity's Chairman Jimmy Bruzon to learn more as to how significant the event was and more.

“Our charity was officially set up in 2013 but the support in Sierra Leone began as early as 2006. Action4schools has raised over £500,000 since 2013 and we have used those funds to build ten schools and to provide over 120 water wells which have provided clean, safe water to over 100,000 people. In the last few years we have also started to fund hernia operations and we have funded over 200 of such operations and also paid for various health conditions including surgeries. The charity has always received fantastic support from many groups and individuals, local schools, local businesses and so many others.

The community in Gibraltar has a huge heart not just for our charity but for so many other worthy causes and it's great to feel supported from day one! We encourage everyone wanting to support our projects to set up a regular monthly standing order as it is through regular contributions that we can provide continuous support to the needy communities that we serve in Sierra Leone be it by providing clean, safe water, refurbishing and building schools, building latrines or funding medical treatment.”

On what it was like to work with Nathan Payas and the Hercules Trio; “The organisation of the event went very smoothly and it was a real joy to work with the musicians, they are true professionals on stage and true humanitarians, especially after having offered to perform for free, they really wanted to make a difference!”

You can learn more about Action4Schools by visiting their website: https://www.action4schools.gi/

MOTORING

THIS MONTH

MY FIRST CAR SURIANNE

WHAT'S THE BUZZ?

VW STYLE

ROCK CLASSICS

A MIGHTY MINI SCOOBY SNACKS THE 2025 FORESTER

MATRA GTE SURIANNE my fiRSt car

Surianne is a Gibraltarian International singer and songwriter and her tag-line is “Keep on Smiling” In 2017 she was honoured as being one of the the most successful women of Gibraltar.

Surianne’s first car was a Lancia Y10, that she says had its fair share of knocks, bangs, scratches and bumps while she drove it around Gibraltar.

But her most memorable and best memories of a car is an Opel Manta GTE, in black that belonged to her dad. They had lots of family trips, but she most remembers a long road trip from Gibraltar through Spain to the UK. Surianne and her younger brother spent many hours in the back of the Manta singing along to the cars cassette player to Led Zeplin, Queen, Paul Simon, U2 and others. I bet her Mum and Dad loved every minute of that, but were happy at the journeys end. They visited family and friends, including aunties, great aunties, and has fond memories of her Uncle Derek, who was also in the music business. Uncle Derek she recalls had a huge house, and a swimming pool to go with it, well worth the long drive North she remembers with nostalgia. While driving through Spain and the UK many people wanted to look at, and take photos of the Manta. At that time the TV series ‘Knight Rider’ with David Hasselhoff, was very popular, and featured a modified Pontiac Transam called “KITT” and their Opel looked very similar to it. The Spanish and English got very excited when they saw the Black Manta, and genuinely thought it was KITT.

Surianne did spend a number of years in the UK studying Interior Architecture and Design and touring with her music at festivals and events.

Surianne is currently collaborating with band mates; Louis, Albert and Win to find new, exciting sounds, and are pre paring and rehearsing for a brand new song recording, scheduled to be recorded in July at “La Rosales” Studios in Madrid, and this session will become an exciting and important part of her music journey.

Surianne does have a Dream Car, and it’s an un usual one, and one I wouldn’t want to go far in. It’s a Mazda Miata (MX-5) Pandem Rocket Bunny. She says it is just perfect in proportion, it is ele gant, and has the perfect mix of form, function and fun, and would suit her ‘Rockstar Lifestyle’I think you’d need a nice comfortable cushion to sit on, to go with this car, as the suspension will be as hard as rocks.

Thanks to Surianne for talking to us, and more about her MADRID Session in Gibraltar Com munity Insight Magazine later in the Summer.

Keep on Smiling......

WHAT'S THE BUZZ?

VOLKSWAGEN ID. BUZZ STYLE LWB

I recently had on test for a week a VW ID. BUZZ Long Wheel Base, and is a family car, a Multi-Purpose Vehicle.

The Buzz was launched a couple of years ago as the Standard Wheelbase with five seats, and also available as a Van.

But in the past few weeks a new model has come onto the market. A long wheelbase that has seven-seats as standard. Two up front, three in the middle row, and two on the third row in the rear.

The LWB has a slightly larger battery ( 86kWh) than the standard model and while I had it I charged it up to 100% and got a range of around 400km, a little way short of the advertised kilometre range but this is nothing unusual for electric vehicles. It goes from 0-100km in 7.9 seconds, not bad for a big BUSS.

The interior is exceptionally good, so modern, full of high-tech equipment, it is comfortable and a joy to drive. There is so much room for seven passengers, the seats all slide back and forth, giving more or less room, as needed, for all occupants. But with maximum leg room, this does leave the luggage area a bit tight for space. But move the seats forward to give less passenger room, and the luggage area does increase substantially, so it is very versatile.

The exterior styling is very modern, but at the same time, very retro, and so reminiscent of early Volkswagen Vans, very clever from the design people at VW. Just about everyone who saw the Buzz really liked it, it is a masterpiece in supercool, trendy and classy looks.

Some may be put off by the fact that it is only available as an electric vehicle, with no petrol, hybrid or diesel planned. During the time I had this VW, there certainly was a nice Buzz around the village.

The cost of this very nice, well equipped people carrier in the UK is £64,345

ROCK CLASSICS

A MIGHTY MINI

Dylan Azzopardi was born and raised and went to school in Gibraltar but currently goes to Chichester University. He has always had a soft spot for the classic Mini, since being very young he’s liked them, but he doesn’t know why, but has always wanted one. He was in England, looking for one, and eventually found a wreck of a car an abandoned project, but was affordable, a 1984 MINI City, that had a bare painted shell, no interior, and an engine that didn’t run. He reluctantly bought it, got it on a trailer and took it to his University home. After some weeks Dylan got it roadworthy and set off to Portsmouth for the Bilbao ferry, he somehow got as far as Madrid, and the front wheels decided to go their own way, due to a wheel alignment malfunction. The little Mini then finished the journey to Gibraltar on the back of a truck.

Whenever Dylan is back home in Gibraltar he spends all his time (and money) refurbing and restoring his pride and joy. It has recently been treated to a new unique interior with Diamond stitching on new seat covers, it has new door cards and even a new walnut dash. The engine and brakes have been upgraded and he says it now handles like a go-cart. The biggest problem he has with it, is the exhaust keeps falling off, eleven times so far, but he thinks he knows how to fix it.

Dylan loves his Mini so much he has even got a tattoo of it on his arm, now that is dedication to his passion.

2007 2025

THE ALL- NEW SUBARU FORESTER IS THE SIXTHGENERATION WITH THE FIRST ENTERING THE MARKET IN 1997. IT IS ONE OF THOSE CARS THAT YOU EITHER KNOW ABOUT, OR YOU DON’T, ONE OF THOSE WELL KEPT SECRETS

The new 2025 model has been improved in a variety of ways. It has a broader stance, new headlamps and front grille. The interior gets more supportive front seats, more soundproofing in the roof lining to make it even quieter.

The new Forester comes well equipped, even the ‘entry-level’ which costs £39,995 in the UK has heated and electric front seats, 360-degree surround view cameras, and has 18-inch alloy wheels, plus a whole host of other standard equipment.

It is powered by a 134bhp 2.0-litre Flat-Four e-Boxer petrol engine, coupled to a CVT gearbox, and four-wheel drive. It is also a self-charging Hybrid, so is capable of running on pure electric for a short distance, which helps reduce emissions and improve fuel economy.

The interior has the look and feel of real quality with fit and finish up to a high standard, there is plenty of room for fiveadults, it is very roomy.

The Forester looks like an ordinary Estate, but it is much more than that, It has fantastic off-road qualities, a go-anywhere vehicle. It is Safe, Tough and Fun to drive.

This four-wheel Drive, go anywhere, large estate with a Hybrid engine does seem to offer everything, and has been a favourite of farmers and vets for many years. If an owner puts in a couple of pets or livestock in the large cargo area, you could say ‘The Animals went in Subaru’

THE ARCHITECT OF GIBRALTAR'S FOOTBALLING RISE

When Julio Ribas took charge of the Gibraltar Men’s National Team in 2018, he inherited a squad still in the infancy of its international football journey. Under his leadership, Gibraltar transformed from a team struggling for recognition to one that achieved historic milestones, defied expectations, and carved its own identity on the global stage. From an unprecedented promotion in the UEFA Nations League and the development of promising young players to a seven-game unbeaten streak, Julio’s tenure will be remembered as a golden era for Gibraltar football.

Building a Competitive Identity

From the outset, Julio instilled a philosophy of discipline, organisation, and resilience. His approach, which paired defensive solidity with tactical adaptability, made Gibraltar difficult to break down even against superior opposition. More importantly, he cultivated a belief within the squad that they could compete and win on the international stage. This new mentality paid dividends almost immediately. On October 13, 2018, Gibraltar stunned Armenia 1-0 in the UEFA Nations League, marking their first-ever competitive victory. Just three days later, they secured another triumph, defeating Liechtenstein 2-1 at home. These results signified a turning point, proving Gibraltar could stand toe-totoe with established footballing nations.

A Historic Promotion

Arguably the defining achievement of Julio’s tenure was guiding Gibraltar to promotion from UEFA Nations League D to UEFA Nations League C in 2021. The campaign saw Gibraltar go unbeaten, securing vital results such as a 1-0 win over San Marino and a resilient 0-0 draw away to Liechtenstein. Topping their group, Gibraltar earned the right to play in a higher tier of European football—a feat unimaginable just years earlier. This success not only boosted the team’s confidence but also elevated Gibraltar’s status within European football.

Key Victories and Notable Draws

Beyond individual results, Julio orchestrated performances that gave Gibraltar some of its proudest moments:

• 1-0 win vs. Armenia (2018): Gibraltar’s first competitive victory.

• 2-1 win vs. Liechtenstein (2018): First home competitive victory.

• 1-0 win vs. Andorra (2022 & 2024): Ending winless streaks in both instances.

• 1-0 win vs. San Marino (2020 & 2024): Crucial for Nations League success.

• 0-0 draw vs. Wales (2024): A defensive masterclass against a European Championship side.

• 1-1 draw vs. Bulgaria (2022): Holding a for-

tacking threat, blending technical ability with a relentless work rate. He currently has 3 goals for Gibraltar, coming against Armenia, Liechtenstein and Latvia.

• Kian Ronan established himself as a dynamic midfielder, contributing both defensively and offensively with his tireless running and high work rate.

• Louie Annesley who has since become the latest player to captain Gibraltar when he put on the armband at the weekend v Montenegro. Debuting in March 2018 v Latvia, he has gone on to earn 49 caps for Gibraltar and has showcased his leadership and defensive capabilities throughout.

mer World Cup participant to a draw.

These results solidified Gibraltar’s reputation as a team capable of grinding out results, particularly at home.

Developing the Future of Gibraltar Football

Beyond the results, Julio left an enduring legacy through the development of young talent. He ensured that Gibraltar was not solely reliant on veteran players but had a clear pathway for younger talent to integrate into the squad.

Under his guidance, several emerging players broke into the senior squad, gaining invaluable international experience.

Examples include:

• Ethan Britto a versatile winger/wing back who debuted in 2018 and has gone on to make 43 appearances for Gibraltar, scoring in the most recent victory v San Marino in 2024.

• Tjay De Barr established himself as an at-

The Seven-Game Unbeaten Streak

Another testament to Julio’s impact was Gibraltar’s seven-match unbeaten run in 2024, which showcased their growing consistency and defensive stability. The streak included:

• June 6, 2024: Gibraltar 0-0 Wales (Friendly)

• September 4, 2024: Gibraltar 1-0 Andorra (Friendly)

• September 8, 2024: Gibraltar 2-2 Liechtenstein (UEFA Nations League D)

• October 10, 2024: Gibraltar 1-0 San Marino (UEFA Nations League D)

• October 13, 2024: Liechtenstein 0-0 Gibraltar (UEFA Nations League D)

• November 15, 2024: San Marino 1-1 Gibraltar (UEFA Nations League D)

• November 19, 2024: Gibraltar 1-1 Moldova (Friendly)

This run reinforced Gibraltar’s ability to compete consistently, as they avoided defeat against both established and emerging European sides.

A Lasting Legacy

As Julio departs his role as Gibraltar’s head coach, his contributions will be remembered for years to come. Through historic victories, competitive performances, and a belief in youth development, Julio has left Gibraltar football in a stronger place than when he arrived.

His legacy is not just in the results but in the identity he crafted—a team that fights for every point, never backs down, and continues to grow. The next chapter for Gibraltar football will be built on the foundations laid by Julio Ribas, the manager who made the impossible feel achievable.

THANK YOU, JULIO

On behalf of Gibraltar football and its supporters, we extend a heartfelt thank you to Julio Ribas for his dedication, passion, and leadership. His influence has shaped a new era for our national team, and his contributions will not be forgotten. Gracias, Julio!

A Growing Legacy in Women’s Football

Since its inception, Gibraltar Wave has been committed to creating opportunities for women and girls to engage with football. By providing a platform for players of all skill levels, the club has significantly contributed to the growth of women’s football in Gibraltar. The increased participation of women in the sport is a testament to the club’s dedication to breaking barriers and fostering inclusivity.

The club’s efforts have not gone unnoticed. With a talented and diverse team of collaborators and board members hailing from different countries, Gibraltar Wave has brought together a wealth of expertise and perspectives. This international collaboration has been instrumental in driving the club’s vision forward, ensuring that women’s football in Gibraltar continues to thrive.

Building a Dynamic Team

One of the key factors behind Gibraltar Wave’s success is its ability to assemble a team of passionate and skilled individuals who share a common goal. From coaches and players to marketing professionals and strategists, the club has created a network of collaborators who are dedicated to the growth of women’s football. This diverse team has been pivotal in developing innovative strategies and initiatives that have propelled the club to new heights.

These connections have been instrumental in driving the club’s initiatives forward. By working together with like-minded organizations and individuals, Gibraltar Wave has been able to deliver programs and projects that inspire and empower. From club Academies that develop players worldwide to high-profile events like the World Football Summit, the club’s efforts have left a lasting impact on the football community.

Shared Passion for Creativity and Purpose

What sets Gibraltar Wave apart is its unwavering commitment to creativity and purpose. The club’s initiatives are not just about winning matches; they are about inspiring change and making a difference. Whether it’s through innovative training programs, community outreach, or advocacy for gender equality in sports, Gibraltar Wave has consistently demonstrated its dedication to creating a positive impact.

This shared passion for creativity and purpose is what drives the club’s collaborators and board members. It’s what motivates them to push boundaries, challenge norms, and strive for excellence. Together, we have created a club that doesn't just aim to be successful on the field but also impactful off it.

Looking Ahead

As Gibraltar Wave celebrates its fourth birthday, the club looks to the future with optimism and determination. With a strong

CELEBRATING FOUR YEARS OF GIBRALTAR WAVE: A BEACON FOR WOMEN’S FOOTBALL IN

GIBRALTAR

The board members, with their varied backgrounds and experiences, have brought fresh ideas and insights to the table. Their collective efforts have not only strengthened the club’s operations but have also enhanced its reputation within the European football community.

Impactful Social Media and Marketing Efforts

In today’s digital age, effective communication and marketing are essential for any organization’s success. Gibraltar Wave has embraced this reality by investing, more time than money, in impactful social media and marketing efforts. Through engaging content, compelling storytelling, and strategic campaigns, the club has been able to connect with a wider audience, including fans, businesses, and football associations.

As Gibraltar Wave, a proud member of the European Club Association (ECA), celebrates its fourth birthday, the club reflects on a journey marked by growth, innovation, and a shared passion for advancing women’s football. Over the past four years, Gibraltar Wave has not only increased the pool of women football players in Gibraltar but has also fostered a dynamic and inclusive environment that continues to inspire and resonate across the football community.

These efforts have not only increased the club’s visibility but have also helped to build meaningful connections with stakeholders across the football ecosystem. By leveraging insights and data, Gibraltar Wave has been able to tailor its messaging to resonate with its audience, ensuring that every initiative reflects the club’s core values and mission.

Creating Meaningful Connections

At the heart of Gibraltar Wave’s success is its ability to create meaningful connections. Whether it’s through partnerships with businesses, collaborations with technology providers, or engagements with football associations like the European Club Association, the club has consistently worked to build a network of support that extends beyond the pitch.

foundation in place, the club is well-positioned to continue its growth and make an even greater impact in the years to come. By staying true to its values and leveraging strategic partnerships, Gibraltar Wave is poised to strengthen its presence across European football and beyond.

The journey so far has been remarkable, but the best is yet to come. Gibraltar Wave remains committed to its mission of advancing women’s football, creating meaningful connections, and inspiring the next generation of players and fans. Here’s to many more years of success, growth, and shared passion for the beautiful game.

Happy 4th Birthday, Gibraltar Wave! The future is bright, and the wave of change we’ve created continues to ripple across the football world.

If you are a brand that resonates with Gibraltar Wave please do get in touch with John Gontier at gibraltarwavefc@aol.com.

CASINO ADMIRAL HOSTS AN EVENING WITH RODNEY MARSH

Casino Admiral Gibraltar was the scene as nine time capped England player and football legend Rodney Marsh arrived on the Rock for a special An Audience With event. The venue was packed to the brim as footie fans flocked to hear anecdotes on Mr Marsh’s career as well as to get the opportunity to meet the man himself. He was interviewed on stage by his former colleague at TalkSport and current GBC Sports commentator Paul Breen Turner.

As one does, I arrived at the venue early and of course to prepare my equipment and also relax (You would think after 11 years in this world I would stop getting nervous!) It is a constant but I digress. Upon discussing with the venue what to capture, I was now able to switch off and focus (No pun intended) at the task and evening ahead.

If you were to meet the legend that is Rodney Marsh, you would ignore that he is 81 and the Londoner looks no sign of slowing down, especially when it comes to punditry. Rodney’s experience and knowledge speaks for itself as for many years he was a Contributor for Sky Sports on Soccer Saturday, week in and week out. At present he is the host on SiriusXMFC of a show titled Grumpy Pundits.

Given the fact that he made his senior debut at 17 in 1963 for Fulham FC, he was able to be on the same squad as Gibraltarian goalkeeper Tony Macedo who made 346 appearances for The Cottagers between 1955 and 1968.

A lot can be said about Mr Marsh but his career was definitely storied and shortly after his spell he moved to nearby Queens Park Rangers. His feet were definitely on fire whilst at Loftus Road as he was able to get 106 goals in 211 appearances. No easy feat in those days! From there he moved to Manchester City for £200,000.

There is a phenomena if you will that states Rodney Marsh cost Manchester City the old Division One title, especially as they were four points clear at the top. He laughed at that by admitting it was true during the Q&A which was met by laughs from the audience. If there is one thing I learnt during the event and upon meeting him is that Mr Marsh is a very humble person. He truly was around the heyday of football and was able to play alongside arguably one of the greatest ever in George Best. He stated during the Q&A that he

passed too soon. They both played together at Fulham and were due to play together again for the Los Angeles Aztecs as it was Sir Elton John who showed an interest after flying them both to LA. Instead Marsh went on to sign for the Tampa Bay Rowdies which was his last ever club.

As soon as the event came to an end, many took the opportunity to get their photo taken with the man and it was humbling to see him take his time and find out more about them too. It truly was an honour to not only cover this event but to get to meet him and talk shop for a good half an hour prior to the event's commencement.

I would like to thank the Casino Admiral Gibraltar staff, especially Ana and John for their always Grade A hospitality and for allowing me to be on hand for a truly magical evening.

Magik, a ‘classic’ Rock band fronted by local singer Giles Keith Ramirez and Manolo Arias, a legendary Spanish Rock guitarist based in Madrid, are no strangers to these pages. During the pandemic they released a number of 60s and 70s song covers as singles under the generic title of ‘Lockdown Covers’. They have since released an album last year and also played a concert at the Sunborn. The name of the band ‘Magik’ is an anagram of their initials Manolo Arias and Giles Keith.

wOn March 28 they are due to release a double album titled ‘Last Call’ which Giles explains is ‘certainly not going to be their final album’. This new album will include new songs from Manolo and Giles as well as those ‘covers in isolation’ as a collection. The band have just been told that their music will be distributed in Japan and Giles is excited and happy to chat over a coffee at Casemates but this time we are forced indoors as rain has visited our shores over a long and wet week and a half so far this month.

“The band’s line up now includes a new bass player Julio Gutierrez Martin ‘Guti’ and Peter Chichon on drums as well as Manolo on lead guitar and me on vocals. The way we work is totally online. Manolo writes the melodies and records them for me, all signposted where the choruses are and the lead breaks go etc. I then write lyrics and sing them to create demoes which we then tweak over

Giles Magik set to release new album

face time calls until we are both happy that we have a finished song. I then record the vocals and the choruses and send them to him on music files which he mixes and masters in Madrid.”

“There are future plans to add a second guitarist and maybe a keyboard for live work, although our focus is on late 70s and 80s Rock, which was the golden era of that genre. We have this new fourteen song album with fast rocky songs and even and acoustic balled which is called ‘Winds of Heaven’. I think that the melodic edge of the great bands of the 70’s and 80’s has been lost although there are very good bands nowadays. We try not to stray too far from the vibe of those days and of course we don’t copy, we have our own sound. We have created a lot of interest in Madrid with

Mariscal Rock Radio and they have been playing our stuff.”

“In a couple of weeks we are going to Madrid for four days of rehearsals and then off to Burgos to play a festival on March 29. The headliners are a Swedish band called ‘Nestor’ and the following day 30th we play in Madrid. We have been quiet lately due to a bereavement as Manolo’s brother died and we also changed bass player and with this new album which releases on March 28, we are definitely back on track and raring to go. We have released two singles from this album so far. ‘Set me Free’ and ‘Black Mary Suicide’ but the record company Martin Music will probably release one more song to tie up with the album launch on March 28.”

Giles has been working on a solo project for a while now and the finished songs have been sent away for mastering, however not quite happy with those results, fellow Gibraltarian musician Joe Soiza who is producing Giles’ solo album, is reworking the final mixes again and the pair seem to be on track to release his album this summer. I asked him whether we might see ‘Magik’ playing over here as part of promoting the new album and he said “You know what I would like? I would like to see us playing the National Day Rock concert but I don’t know who to approach for that.”

Promoters out there please note and who knows we could see some ‘Magik’ added to our ND concert yet. Here’s hoping and good luck with ‘Last Call’ to Magik and particularly to Giles who behind the scenes is always working those gifted vocals chords to great effect. I have been very pleased to hear some of his unreleased songs and they are very promising indeed. He is after all our own Rock legend who refuses to lie down while still maturing like a good wine.

APRIL 2025

CAMBODIAAND VIETNAM

Exploring Southeast Asia is like stepping into a different world. The region’s rich history, vibrant culture, and breathtaking landscapes have long captivated travelers from around the globe. Among the jewels of Southeast Asia are Cambodia and Vietnam, two neighboring countries that offer unique yet complementary experiences for the curious explorer.

Cambodia: A Journey into Ancient Mysteries

Arriving in Cambodia feels like stepping back in time. The country’s history is deeply intertwined with the rise and fall of the Khmer Empire, a legacy that has left behind some of the most awe-inspiring temples and monuments in the world. The crown jewel of Cambodia is undoubtedly Angkor Wat, an expansive temple complex that stands as a testament to the grandeur and sophistication of the Khmer civilization. As you walk through the ancient corridors and marvel at the intricately carved bas-reliefs, it’s easy to imagine the temple in its heyday, bustling with monks and worshippers.

But Cambodia is more than just its ancient history. The country’s capital, Phnom Penh, offers a stark contrast with its lively markets, modern cafes, and poignant reminders of Cambodia’s more recent past. The Tuol Sleng Genocide Museum and the Killing Fields of Choeung Ek serve as sobering reminders of the Khmer Rouge regime’s brutality. Despite this dark chapter, the resilience and warmth of the Cambodian people shine through, making visitors feel welcome and appreciated.

Venturing beyond the cities, Cambodia’s natural beauty becomes apparent. The serene waters of Tonle Sap Lake, the lush jungles of Mondulkiri, and the pristine beaches of Sihanoukville provide a diverse array of landscapes to explore. Whether you’re kayaking through floating villages or trekking through dense forests, Cambodia’s natural wonders offer endless opportunities for adventure and reflection.

Vietnam: A Tapestry of Sights and Sounds

Just a short journey from Cambodia lies Vietnam, a country that pulsates with energy and diversity. From the bustling streets of Hanoi in the north to the vibrant nightlife of Ho Chi Minh City in the south, Vietnam is a sensory overload that captivates travelers from the moment they arrive.

Hanoi, the capital city, is a fascinating blend of old and new. The narrow streets of the Old Quarter, lined with colonial architecture and traditional shophouses, offer a glimpse into the city’s rich history. Here, the scent of street food fills the air, and the sounds of motorbikes whizzing by create a symphony of urban life. Must-visit sites include the Ho Chi Minh Mausoleum, the Temple of Literature, and the serene Hoan Kiem Lake.

As you travel south, the landscape transforms. The coastal city of Da Nang boasts some of Vietnam’s best beaches, while the ancient town of Hoi An enchants visitors with its lantern-lit streets and well-preserved architecture. Hoi An is particularly magical during the Full Moon Lantern Festival when the town is bathed in the soft glow of thousands of lanterns.

Further south lies the bustling metropolis of Ho Chi Minh City, formerly known as Saigon. This dynamic city is a hub of commerce and culture, with towering skyscrapers, bustling markets, and a thriving arts scene. The War Remnants Museum and the Cu Chi Tunnels provide insights into Vietnam’s tumultuous history, while the Ben Thanh Market offers a sensory feast of sights, sounds, and smells.

One of the highlights of any trip to Vietnam is a cruise through Halong Bay, a UNESCO World Heritage site. The bay’s emerald waters and towering limestone karsts create a surreal landscape that is both serene and awe-inspiring. Whether you’re kayaking through hidden caves or simply lounging on the deck of a traditional junk boat, Halong Bay offers a perfect escape from the hustle and bustle of urban life.

Conclusion: A Harmonious Blend of Experiences

Traveling through Cambodia and Vietnam offers a harmonious blend of ancient history, vibrant culture, and stunning natural landscapes. While each country has its own unique charm, their shared history and cultural connections make for a rich and rewarding travel experience. Whether you’re exploring the majestic temples of Angkor, navigating the bustling streets of Hanoi, or soaking in the serene beauty of Halong Bay, the memories you create in Cambodia and Vietnam will stay with you long after you’ve returned home.

Both countries exemplify the spirit of resilience and adaptability, having overcome significant challenges to emerge as beloved travel destinations. Their people’s warmth and hospitality add an extra layer of richness to the journey, ensuring that every visitor feels a deep connection to these extraordinary lands.

So pack your bags, bring your sense of adventure, and get ready to be captivated by the timeless allure of Cambodia and Vietnam. Your journey awaits.

Summer holiday dressing is an integral part of your trip. Whether a stylish kaftan or a cool linen dress, what we wear is extremely important to the whole experience.

Whether you are bound for a trip abroad or opting for a more local destination, the idea of heading to a new location is undeniably exciting and our summer holiday clothes should reflect this.

So, what should you wear for all those idyllic days spent in the sunshine? It all comes down to clever clothes packing.

According to Stitchfix, an online personal styling service, about 53% of holidaymakers admit they pack items that go unworn. This is not ideal, particularly when you are working with the limited capacity of luggage.

The brand also reports that 45% of people purchase items for their summer holidays and never wear them again.

The sensible choice is to opt for items that are versatile and can be worn for multiple occasions. Consider breezy cotton dresses, linen shirts and midi skirts. If you are buying an item, do not stray too far from your everyday personal style. This way you will definitely wear the item again.

If you want to experiment a little with your holiday aesthetic, why not try renting? This is becoming an increasingly popular option for sustainably conscious travellers.

When it comes to packing for a holiday, versatility is essential, especially if you are only taking carry on luggage.

Packing items that you can wear multiple times – styled in multiple ways – will provide you with more choice within your limited selection.

A silk scarf, for example, can be worn as a top in the evening or a hair accessory at the beach. That is the kind of hardworking wardrobe staple that deserves to be packed.

Versatile Dresses:

Whether linen or cotton, mini or maxi, dresses are undeniably holiday hero items. Dresses are versatile enough to take you anywhere and can be one of the most comfortable items in your suitcase.

Pair your dresses alongside strappy flats for day or opt for a block heel sandal to maintain your balance while strolling along cobblestone streets.

BY KATHLEEN NORTH

SUM MER DRESSING

Stay sun smart:

Aside from the factor 50+, staying sun smart also comes down to the kind of items you wear. Naturally, there is a way to be sun safe while still looking chic.

Whether you opt for a designer bucket hat, a wide brim straw hat or even a simple cap, a hat is a summer essential.

Wide brim straw hats will work wonderfully alongside midi and maxi dresses for long, leisurely lunches. Bucket hats or caps are more suited to the beach.

HOLIDAY

When on holidays, our wardrobes are much more limited than in our everyday lives. Allow yourself to have fun with styling and play around with the items at your disposal. Embrace mixed prints and unique colour pairings. This will ensure your holiday outfits have personality.

A basket bag just became your best friend

Whether you are exploring a new city or lounging by the beach, a basket bag is the ultimate holiday accessory. The item is necessary to carry all the essentials and instantly evokes a holiday vibe, thanks to its woven raffia style.

Available in a number of different shapes and sizes, a larger tote will be the more practical option for full day activities, while a miniature style is perfect for sultry evenings outings.

Style up your shorts:

While shorts are obviously a holiday staple, it makes perfect sense to pack a pair that can easily be dressed up or down. For example, tailored linen shorts could easily be worn to the beach over swimwear and then restyled for dinner with a chic shirt and open toe shoe.

Focus on making the most of the items in your suitcase and having your wardrobe work efficiently and effectively.

Here are some tips for the best holidays style and how to pack well:

Try and do a bit of capsule style and make it easy: preferably versatile, timeless pieces that interweave seamlessly. Silk slip dresses either patterned or plain always work well. A relaxed jacket or cardigan when in an environment where air con is on. A quintessential white or striped shirt which can be used as beach cover up also conveys a chic, cool vibe.

Although minimalism has its charm, every wardrobe needs a touch of drama. Pack a couple or standout pieces that convey a holiday feeling. A bold, printed kaftan for beach days or perhaps a sequined item for a night out. If space is limited, just a spectacular pair of oversized sunglasses or statement necklace for that eternal glamorous look.

Swimsuits can make great tops: They hold you in, flatter your shape and come in amazing prints and colours. Rolled up they do not take up too much room. Wear them with shorts or elegant dresses for a day or night time ensemble. Such elegance is definitely not just for the pool.

Footwear is a vital element to any summer dressing. Many people have given up on heels for holidays as there are so many stunning sandals these days as well as kitten heels.

If you are staying in a resort, then a metallic heel looks terrific with a tan. Maybe a classy wedge or a lower heel that is still sophisticated. Good tip is to wear trainers to travel in as they take up so much room. You can also wear them to the gym or for a run.

Jewellery can provide a pop of excitement. Experiment with earrings or necklaces. They take up little room and it is great to mix up your holiday look. Opt for pieces that are light yet impactful. Also, add a waterproof to your clothing list - a sensible inclusion.

The secret to seamless packing lies in organisation. Use packing cubes to compartmentalise outfits, keeping everything accessible and pristine. Roll your clothes. Plan your outfits. Keep your accessories and shoes in separate pouches for ease and instantaneous glamour.

Dressing for our summer holidays offers us the opportunity to create exciting looks, whilst always remembering to dress for the climate and activities we are enjoying.

FEAST IS A NET WT. 3 1/4OZ PORTUGAL

Portugal is a country of great cuisine, culture and beautiful beaches and landscapes. Having it practically on our doorstep means that exploring a new town or city is never far out of our reach. In this article I’ll be highlighting 5 places that should be on everybody's Portugal bucket list.

Lisbon

Portugal's vibrant capital is a city of stunning architecture, rich history, and a lively cultural scene. You can get there in just over an hour when flying from Malaga, or in 6 and a half hours if you fancy heading there by car from Gibraltar.

For some local experiences, enjoy a Fado music performance or indulge in the city’s culinary delights, most famously the pastel de nata. On the outskirts of Lisbon, you’ll find the Jerónimos Monastery which has an interesting history to it. Next door to the monastery you’ll find Pastéis de Belém, where the pastels de nata originated from. These custard tarts were originally made my monks in the monastery back in the 18th century.

In Lisbon you can also explore the historic neighborhoods of Alfama and Bairro Alto, visit the iconic Belém Tower, and get the best panoramic views from São Jorge Castle. Once thing to be prepared for, is that Lisbon is quite hilly.

Dining Tips for Lisbon

• Time Out Market, where you’ll find a variety of food stalls to choose from

• Prado, a farm to table restaurant recommended on the Michelin guide

• Cervejaria Ramiro, for great food at great prices

peratures are still in the low 20s, making it perfect for walking around the city.

Porto

Porto is the second largest city in Portugal, and is just as beautiful and quaint. One thing that they both have in common is the amount of hilled streets you will come across whilst you’re here! If you’re looking for a place that has culture, sun and affordable food then this is the place for you.

A must do activity in Porto is a Port wine tour, or if you’re a big wine enthusiast then a visit to the Duoro Valley is a must. They even have tours where you can pick and stomp on the grapes yourself.

There are also a handful of local dishes which you must try when in Porto. The most famous is their francesinhas, a meat filled sandwich covered in cheese and tomato sauce. Secondly you have bifanas, which are similar to montaditos de lomo but covered in a delicious spicy sauce. This had to be my personal favourite! Cachorro hot dogs and cod fish are also popular options in this region.

Dining Tips for Porto

• Conga, for the best bifanas in Porto

• Almeja, for a 10 course tasting menu for 98 euros

• Casa Portuguesa do Pastel de Bacalhau, for the famous cheese filled cod cakes

Best time to visit Porto: Between AprilJune and September-October, making it pleasant weather to explore the city.

Sintra

Sintra is a charming town near Lisbon and is a must-visit destination which is known for its fairy-tale palaces, lush gardens and stunning landscapes. It makes for a perfect day trip or overnight stay from Lisbon, as it’s only a 1 hour train ride away.

When in Sintra, make sure to visit the colorful Pena Palace, the mysterious Quinta da Regaleira with its enchanting gardens and the medieval Moorish Castle for the best views from above. If you like the outdoors, you can also take a hike in the Sintra-Cascais Natural Park or or head to the beach of Cabo da Roca, which is the westernmost point of mainland Europe. Sintra also has a couple of local pastries, notably the travesseiros and queijadas, Dining Tips for Sintra

• Romaria de Baco, for local Portuguese food

• Incomum, for delicious and creative dishes

• COMO, for meat and fish lovers

Best time to visit Sintra: Again, Spring and Autumn would be the most pleasant.

Funchal (Madeira)

Madeira is a Portuguese island, located 600 miles from mainland Portugal. It boasts a tropical climate, housing endless green rainforest and exotic fauna and flora.

Best time to visit Lisbon: Lisbon is nice all year round, but the best times to visit are in the Spring and Autumn. Where tem-

Whether you’re looking for adventure or relaxation, Madeira has it.

A popular activity to do in Funchal, is to climb inside a ‘wicker basket’ and let the Carreiros de Monte pull you down a steep hill! Also known as toboggan sledding. Another activity for the adventurous is canyoning. This will have you abseiling down waterfalls, jumping into water and climbing rocks. You’ll also find plenty of walking trails and hikes to do in Funchal. PR18, Levada do Rei is around an hour from Funchal and the hike will take you anywhere between 2-3 hours.

For wine lovers, you can also choose to take a wine tour of Blandy’s Wine Lodge, where you’ll learn the history of Madeira wine, and of course enjoy a few glasses.

Dining Tips for Madeira

• Audax, for a delicious tasting menu

• Kampo, for contemporary portuguese food

• Restaurante Ja Fui Jaquet, for local Madeiran dishes

Best time to visit Madeira: If you’re after sun and warmer temperatures, between July and October.

Lagos

Lagos is a stunning coastal town in Portugal's Algarve region, and is a 5 hour drive from Gibraltar. It is the perfect choice if you’re looking for pristine beaches, a charming Old Town and relaxation.

In Lagos’ Old Town, you’ll find the Igreja de Santo António and the Mercado de Escravos, where you can learn about the town's history. You can also relax on one of Lagos' stunning beaches, like Praia Dona Ana or Praia do Camilo. If you’re after scenery, head to the Ponta da Piedade cliffs for breathtaking views. You’ll also have the opportunity to explore the sea caves via a boat or kayak tour.

Dining Tips for Lagos

• Avenida, for michelin recommended modern cuisine

• Casinha do Petisco, arguably the best cataplana in the Algarve

• Pom Pom Bagels, for a quick and tasty lunch stop!

Best time to visit Lagos: In the summer months between June - September.

SUMMER GET FIT FOR

Summer is fast approaching. The weather will progressively get warmer and days longer. Although we all have our own social eating and drinking routines, there is still enough time to get in shape for summer.

Summer is fast approaching. The weather will progressively get warmer and days longer. Although we all have our own social eating and drinking routines, there is still enough time to get in shape for summer.

While some holidays involve nothing but laying leisurely underneath a beach umbrella, others are more active. Even if long hikes and walking tours are not on the agenda, the steps can add up when you are exploring a city's downtown or a vast museum.

Everyone knows what fitness level they are at, so you can customise your workout routine to fit where you are at. The recommendation is to do cardio work three to four times a week for 20 to 30 minutes, and to incorporate uphill walking, either through a treadmill or real terrain, to mimic any similar terrain you might encounter on your trip.

Also, include strength training with a focus on functional fitness exercises that help you with real life movements. Good exercises for this would be squats or stepups.

Adopt a simple plan:

With the world of social media, it is challenging to try and pick the right workout to do, with Instagram feeds of HIIT workouts mixed with marathons, little wonder why its tough to stick to one.

Train As Early As Possible:

The key to getting results is consistency and with motivation ebbing and flowing throughout our day, Understandably, after a long day at work and a commute the last thing people want is visiting the gym for a tough session. Rising early and getting a workout in before you start your day can be one of the most effective ways to make sure you stick to your goals.

You might not have the energy for a full on gym session first thing but even going for a brisk walk or run around your block will release endorphins keeping you motivated and energised throughout the day.

Choosing an activity everyday is better than one intense session a week. Think of your fitness journey as an ongoing routine, with every little run or workout contributing to your changing shape and overall health.

Improve Your Sleep:

We all know how refreshing a night of good quality sleep feels and how important it is to our recovery and mental wellbeing. Sleep is crucial for our recovery not only of our muscles, but it allows our brain to remove waste products and reset for the next day.

The quality as well as the duration of sleep is critical for optimal cognitive and physical functioning, with shorter high quality sleep periods often providing more energy and alertness than longer ones. The key therefore is to implement sleep hygiene techniques to reduce sleep onset, maximise deep and restorative sleep, and reduce the number of wake periods. Below are the 3 essential strategies to achieve this:

No technology before bed – Technology screens emit blue light that is very similar to the sun’s rays we see during the day. Having a cut-off point an hour before you plan to go to sleep prevents the disruption to your circadian rhythm that can make it more difficult to fall asleep.

Meditating – there are many mindfulness and meditation apps around now that in the evening after a stressful day can help you unwind and relax guiding you into a deeper sleep.

Daily Workouts – Siting in an office all day although mentally draining can hinder being able to switch off at night. Getting in a daily workout helps us guarantee that we’ll be physically tired in the evening.

Stretch and Get A Massage:

The key to consistent results with workouts is having an optimal recovery plan. There should be an emphasis on preparing and protecting the body for exercise with static and dynamic stretches in their daily routine. This helps to maintain mobility and movement quality, reducing the risk of niggling neck, shoulder and back injuries, which can bring a grinding halt to even the most avid fitness enthusiastic.

Routine massages are another key essential when it comes to recovery. The very nature of workouts and daily poor working posture result in stiff and immobile bodies that benefit from soft tissue manual therapy. This helps to reduce muscle stiffness, clear waste products and improve joint mobility, all resulting in faster recovery and reduced injury risk.

Increase your movements:

How about taking the stairs rather than the lift. It may sound simple but it can really help burn some extra calories.

Strategy and consistency are key when it comes to quick and effective improvements in physical fitness and body shape. Whilst it may be tempting to follow the latest exercise fads, creating a programme based around the core principles will always provide the most successful fitness results.

Stop Snacking:

Snacking, even healthy snacking, can stall the weight loss process and prevent you from losing the pounds you seem unable to shed. A few calories here and there can quickly mount up. You may not realise you are overeating.

If you are stressed and continually reaching for snacks to help ease your mind, instead opt for drinking water. Perhaps try substituting a bag of chips with some hummus and vegetable sticks. A difficult task to reduce snacking altogether? Possibly but when summer comes around you will be delighted you put in the extra effort.

Eat Protein:

Protein is important for increasing muscle mass, however, it plays an important role in weight loss as well.

Consuming protein combined with a regular exercise schedule will help you pack on muscle mass while ridding your body of fat to give you a lean, toned shape. Diets such as the Keto, focus on protein consumption over carbs to give the body energy to perform workouts, shed fat, and build muscle mass for overall well-being.

There are various ways to improve our fitness and physical wellbeing before we take a trip. Discover what positively works for you so you can start your holiday feeling balanced and strong.

Bo D rum, t urkey

Bodrum is a sunny town located on the Aegean coast of Turkey. In ancient times it was formerly known as Halicarnassus, as it was home to the Mausoleum at Halicarnassus, one of the Seven Wonders of the Ancient World. Nowadays, Bodrum is famous for its vibrant nightlife, stunning beaches, luxury hotels and historical landmarks. It's a perfect blend of history, relaxation, and modern luxury. Whether you're travelling with family, your partner or friends, it's a place everyone can enjoy!

Where to Stay

There are a few areas that you can base yourself around in Bodrum, depending on what your interests are. If you'd like to stay in an all-inclusive hotel, you might not be too concerned with being close to the beach clubs or restaurants.

One of the more popular (and pricier) areas to stay in is Yalikavak. This is located in the north-west coast and will have you relatively close to some of the more popular beach clubs and restaurants. It's also famous for its luxury marina, where you will find an abundance of designer shops. If you're planning on staying in Yalikavak:

Budget: Yalipark Hotel

Mid-Range: Art Suites Hotel

Luxury: Allium Bodrum Resort & SPA

Down South by the Bodrum Old Town, you'll find a lot more affordable hotels and resorts. There will also be many restaurants and shops within walking distance and a few sights of interest. Only thing to note is that it will take you approximately 30 minutes in a taxi to get to the popular beach clubs, such as Scorpios or Villa Azur.

Budget: Aegean Gate Hotel

Mid-Range: Noa Suite Hotel

Luxury: Diamond of Bodrum Hotel

Another popular area for young travellers is Gumbet. This is considered the more lively part of Bodrum and is a good place to stay if you're looking for nightlife and a bustling atmosphere.

Budget: Queen Boutique Hotel

Mid-Range: Khai Hotel Bodrum

Luxury: Salmakis Resort & Spa

What to Do

If you like your art and history, there are a few sights worth seeing in Bodrum:

Bodrum Castle (Castle of St. Peter), is a 15th-century fortress with stunning views and is home to the Museum of Underwater Archaeology. You can also visit the remains of one of the Seven Wonders of the Ancient World, Mausoleum at Halicarnassus. For art enthusiasts, visit the Zeki Müren Art Museum where you can dive into the life and works of Turkish artist Zeki Müren.

If instead you're looking for relaxation, there are many public and private beaches dotted around Bodrum. Some of the more popular ones are:

Yahsi Beach: Known for its crystal-clear waters and golden sand, it’s quite a spacious beach.

Magi Beach: Located in Yalikavak, this beach offers a serene atmosphere and great facilities.

Happy Beach Bodrum: Situated in Gumbet, this beach is lively and great for water sports! Very family friendly too.

Many hotels will also have access to private beaches, so it’s worth looking into that too. There are also a few beach clubs, mainly in the Yalikavak area that are great if you fancy something a bit more luxurious and lively. Some of the best:

Scorpios: A bit pricier but they usually have DJs performing, so it’s a great option if you want a party vibe later in the evening.

Villa Azur: This beach club is beautiful. The good thing about Villa Azur is that the price you pay for the sunbed and entry (starting at 100 euros) also

goes towards food and drink, so you can get your money's worth if you spend the whole day there.

Another way to explore Bodrum is by taking a boat trip to get to some of the best beaches. Most famously, is Orak Island which has beautiful crystal clear waters. You can also choose to venture out further to some of the Greek Islands like Kos or Rhodes.

Where to eat

With its coastal location, you can find a lot of great seafood options in Bodrum as well as of course, Turkish food. That being said, you can pretty much find whatever cuisine you’re looking for! Here are some of my recommendations:

Zuma: Arguably one of the most popular restaurants in Bodrum, Zuma is a japanese restaurant boasting great views and great vibes. The restaurant turns into a club at 11pm, so is a great option if you’re looking for somewhere to dine and dance.

Eski Koy Restaurant: When in Bodrum, you can’t leave without trying some Turkish food. The food is fresh, affordable and the portions will leave you feeling full for the rest of the night!

Sakhalin: This restaurant is great for fresh seafood with a view of the sea. It’s perfect for a sunset dinner and has a lot of great signature Japanese rolls on the menu.

Bagatelle: Come here for the food, stay for the party! The highlight of the menu is said to be the truffle pizza.

Practical tiPS for BoDrum

• Currently there are no direct flights to Bodrum from Malaga. Meaning that the easiest option is to fly to London first and then you can fly directly into Bodrum on a 4 hour flight.

• Peak season stretches from around May to September, with warm temperatures in the 30s. You will find some beach clubs are cheaper in June and September too.

• The drive from Bodrum airport to the centre of town is around 40 minutes. Uber does not operate in Bodrum so you will need to use regular taxis. I recommend to pre-book a transfer using GetYourGuide for airport pick-up.

HOW TO HAVE A HOLIDAY HEALTH

Are you ready to make the most of your upcoming summer holiday? With warm weather and sunny days ahead, it is the perfect time to relax and rejuvenate. However, do not let your health take a backseat during your holiday.

Whether you are planning a beach getaway, a mountain retreat or simply a staycation, these tips will ensure that you have a memorable and enjoyable time whilst looking after your health.

Stay hydrated:

Staying hydrated is crucial, especially during the hot summer months and even more so if you are travelling on a plane. When you are out and about, make sure to carry a water bottle with you at all times. A stainless steel or glass water bottle avoids endocrine disrupting plastic. Drinking plenty of water not only quenches your thirst but also helps regulate your body temperature and keeps you energised.

Avoid sugary drinks and opt for water, herbal teas, or infused water for a refreshing twist. Staying hydrated is not only about drinking water,it is also about consuming foods with high water content, such as fruits and vegetables. Ensure you include water rich foods like watermelon, cucumbers and tomatoes.

Protect your skin from the sun:

While soaking up the sun feels great and tops up our vitamin D levels, it is important to protect your skin from harmful rays.

Sunburn can ruin your holiday and increase the risk of skin cancer. Seek shade during the peak hours of the day when the sun is at its strongest and wear protective clothing like hats, sunglasses, and lightweight, long-sleeved shirts to shield your skin.

Aim to use a fragrance free sunscreen with a high SPF and apply generously, especially if you are swimming. Mineral sunscreens are great, as they are less toxic and better for the environment. Taking these precautions will keep your skin healthy and glowing throughout your summer holiday.

Include fresh foods:

A healthy diet is essential for a refreshing summer holiday. Fill your plate with fresh fruits, vegetables, and whole grains to nourish your body and boost your energy levels. Summer is the perfect time to indulge in juicy watermelons, refreshing salads and grilled vegetables.

Sampling local fruits and vegetables you cannot buy in the UK is also a great way to support your gut microbiome. Our gut bugs thrive on diversity. These foods are not only delicious but also packed with essential vitamins and minerals. Avoid heavy and greasy foods that can leave you feeling sluggish. Instead, opt for light and nutritious meals that will keep you feeling energised throughout the day.

Stay

active and exercise regularly:

Just because you are on holiday it does not mean you should forget your exercise routine. Summer is the perfect time to get outdoors and engage in physical activities. Take advantage of the warm weather and explore your surroundings. Engaging in outdoor activities not only helps you stay fit but also allows you to make the most of your summer holiday. If staying at a hotel or resort, use their fitness facilities or join their exercise classes. Staying active is an important component of a healthy holiday.

Relax:

Although it is important to keep active, it is equally important to take breaks and relax during your summer trip. Use this time to unwind and recharge your batteries. Find a comfortable spot, whether it is by the pool or on the beach. Take deep breaths, close your eyes, and let go of any stress or worries. Use this time to read a

BY KATHLEEN

book or practice meditation. Taking breaks and relaxing not only helps reduce stress but also allows you to fully appreciate and enjoy your summer holiday.

Sufficient sleep:

Getting enough sleep is vital for your overall health and wellbeing, even when enjoying your holiday.

Create a sleep friendly environment by keeping your room cool, dark, and quiet. Avoid electronic devices before bed as the blue light emitted by screens can disrupt your sleep patterns. Instead, try reading a book or practicing relaxation techniques to help you unwind before bedtime. By prioritising sleep, you will have the energy and vitality to fully embrace your holiday.

Connect with nature:

Summer is the perfect time to go outside and connect with nature. Whether you are surrounded by pristine beaches, lush forests, or magnificent mountains, take the time to explore your natural surroundings.

Take a hike or a walk along the beach, breathe in the fresh air whilst appreciating the beauty of your destination. Connecting with nature has numerous benefits for your mental and physical health. It reduces stress, boosts mood, and increases feelings of well-being. Prioritise spending time outdoors and immerse yourself in the natural wonders around you.

Plan for a healthy holiday:

To have a healthy and rejuvenating summer holiday, it is essential to plan in advance. Research your destination to discover local health facilities, emergency numbers, and any necessary vaccinations or health precautions. It is a positive idea to pack healthy snacks such as fruit, nuts, protein bars and dark chocolate. Great to have on

hand when you are travelling.

If you have any specific dietary requirements, make sure to plan your meals accordingly and inform your accommodation in advance. By being prepared, you can ensure a stress free and health-conscious summer holiday. As you embark on your summer holiday, remember to prioritise your health and well-being. From staying hydrated to protecting your skin, eating well, staying active, and practicing mindfulness, each tip contributes to a refreshing and rejuvenating holiday experience. Knowing that you are taking care of your body and mind will allow you to enjoy a memorable summer holiday filled with fun, adventures and importantly, good health.

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KEEPING THE PEACE IN CYPRUS

Royal Gibraltar Regiment Successfully Deploys to Support UN Peacekeeping Operations in Cyprus

The Royal Gibraltar Regiment (RG) proudly announces the successful deployment of its members to support United Nations peacekeeping operations in Cyprus this month attached to 5 Battalion the Royal Regiment of Fusiliers. This deployment includes two reservists, Warrant Officer Gonzalez and Corporal Parody, alongside seven regular members: Lance Corporals Pozo, Rowarth and Privates McGrail, Fernandez, Sanguinetti, and Battiste. These personnel will contribute to critical operations over the next six months

The RG’s commitment to international peacekeeping efforts underscores its dedication to supporting wider defence commitments beyond Gibraltar. This deployment dispels the notion that the Regiment is exclusively focused on local operations, showcasing its capability and readiness to engage in global peacekeeping missions.

Corps of Drums Carry Out Public Duties at Buckingham Palace

The Royal Gibraltar Regiment Corps of Drums have recently returned from the UK following a period supporting Public Duties in London. The drummers, buglers, pipers and two members of the RG Band, led by Drum Major Jason Walker, deployed to Wellington Barracks where they spent time on the parade square perfecting their drill and rehearsing their marches in order to support the Changing of the Guard at Buckingham Palace. The DMaj said, “It is in honour to lead the Corps of Drums on this most prestigious occasion, representing the Regiment and Gibraltar. I’m very grateful for the dedication of my team and support of additional musicians from the Band”. On Wednesday 5th March, the Corps of Drums successfully passed their ‘Fit for Role’ inspection, which saw their efforts scrutinised by London

District Brigade Major, Lieutenant Colonel Charles Foinette, before being signed off to carry out Public Duties. Over the course of 2 weeks, the Corps of Drums were seen marching up London’s iconic Mall to perform the formal ceremony of Changing the Guard on the forecourt of Buckingham Palace and returning with the New Guard to mount sentries at St James’s Palace.

RG Commanding Officer, Lt Col John Pitto MBE said, “It is a great privilege for the Corps of Drums to be invited to perform Public Duties in London and for many in the ranks, it will be a career highlight. Their efforts have demonstrated the versatility and professionalism of the Regiment at the highest of levels”. Guests from the Regiment were welcomed in London to mark the spe-

cial occasion. The Regiment’s Honorary Colonel, Lt Col (Ret’d) Francis Brancato visited on 7th March and His Excellency the Governor and Commander-in-Chief Lieutenant General Sir Ben Bathurst KCVO, CBE met with the Corps of Drums to congratulate them prior to their final Guard Mount on 14th March. This also provided an opportunity for Commander British Forces Gibraltar, Commodore Tom Guy, RG Commanding Officer, RG Regimental Sergeant Major, and RG Bandmaster to meet with the Corps of Drums before watching the ceremony of Changing of the Guard from Buckingham Palace forecourt. CBF spoke to the Corps of Drums and commended their efforts saying “It is a momentous occasion for both you and the Regiment. You should be very proud of your achievements.”

Royal Gibraltar Police and Gibraltar Defence Police officers marked the end of their Training Schools with a Passing Out Parade at Central Hall yesterday afternoon.

On parade were 19 RGP and two GDP officers who were inspected by His Excellency the Governor Lieutenant General Sir Benjamin Bathurst, watched by Minister Nigel Feetham, RGP senior officers, GDP Chief of Police John McVea, local dignitaries, friends and family.

manded of us by the inspection undertaken by His Majesty's Inspectorate of Constabularies and Fire and Rescue Services, and we have been robust in fighting crime and improving the services we deliver. Notwithstanding this, we cannot forget that we are a learning organisation and that we learn not only from our mistakes, but with everything we do. “Equally, I am not shy to admit that the RGP has had its significant challenges over the past five years, and most recently with resilience. It has been increasingly difficult

to us, and I want them to be kept fully informed of your progress when you are investigating their allegations and complaints. What may be another investigation for you, could be life-changing events for them.

No two incidents will ever be the same, and you will make the occasional mistake, but you will learn from them - and from the mistakes of others - and we will all become better at what we do.

Gibraltar deserves an excellent police ser-

POLICE PASSING OUT PARADE

The new officers come from a wide variety of backgrounds including the military, the Gibraltar Health Authority, the fire service, the financial industry and the hospitality sector.

During the ceremony, Police Constables Tony Brown and Kevin McGuigan received the awards for Best All Round Recruits and PCs Samantha Farnden and Shane Vassallo won the awards for Best Academic Recruits. There were two winners of each award this year – as the Passing Out ceremony included recruits from two recruit schools.

In his address, Police Commissioner Richard Ullger, said: “There has never been a more exciting time to be an officer in the RGP than now and I am confident that together with our learning and teaching and our new “Servant Leadership Style” approach for our leaders, the recruits will be part of the change programme that sees the RGP continue to rebuild itself and deliver a service to the people of Gibraltar.

“Sadly, I am now coming to the end of my career after 37 years of service and I would do absolutely anything to be in their shoes today. They are so privileged to be where they are, that I ask them to take this incredible opportunity to thrive as a police officer and continue to seek career progression whether this be horizontally across the organisation or through the leadership ranks.

“The RGP has undergone a transformational change over the past five years, and it is only because of the officers and staff of the RGP that we find ourselves in this position. We have been successful in implementing many of the changes de-

to undertake many of the policing functions because we just simply have not had the people, and those areas with less risks have unfortunately succumbed to those that carry higher risks. It is therefore up to us as leaders to understand our demand, but also to develop our knowledge on the wider organisational risks we carry.”

Mr Ullger also thanked Minister Feetham, the Chairman of the Gibraltar Police Authority Peter Montegriffo, Assistant Commissioner Cathal Yeats and the Training Team. He finished with some advice for the new recruits.

“Policing Gibraltar over the coming years will be challenging for all of our new members, but you can be confident that the skills and expertise that you have acquired over the past few months, will equip you to deal with the many different incidents which you will be deployed to. If I had to single out one area, where I wish for you to focus your skills on, it is that of providing victims of crime with the best possible support. They are extremely important

vice and we are all here, all of us are here, to work together to keep our community as safe as we possibly can.

“In your first few months, you will not doubt experience some distasteful and abhorrent crimes.

You will see incidents that affect the most vulnerable of our communities, and you will witness scenes that not many will ever experience in their lifetime. Together we shall deal with these events and support you in that journey. The Royal Gibraltar Police is an organisation that has embraced mental health, and we devote time and resources to be better at supporting our people."

The Honourable Nigel Feetham, the Minister for Justice, added: “I was proud to join these new police officers today to formally mark the start of their policing career.

“As police officers, they are making a commitment to protect the vulnerable, bring offenders to justice and keep Gibraltar safe.

“Theirs is not an easy task, but they will have my full support, the support of their colleagues and the support of the people of Gibraltar."

GDP Chief of Police John McVea added:

“It was a privilege as the Chief of the Gibraltar Defence Police to share this day with the new recruits and their families as they embark on their policing careers. Their passing out parade will always be one of their fondest policing memories.”

The new officers will spend two years on probation before being confirmed in post.

As human beings we like to feel that we are in control of ourselves and our lives. We use the term ‘controlling’ to describe a person who strives to control all aspects of their life and the life and plans of anyone else in their family or circle. However, while some people have extreme controlling tendencies, we all have the need to take control of our own lives and choices.

For many people those choices bring adventure, risk and new opportunities. For others, it means playing safe and sticking to familiar routines.

We all have dreams and goals and hopes and wishes - but how many of us follow them up and make them happen. For those who follow… What motivates them to do so and for those who don’t follow up, then what stops them. What compels people to take risks or to play safe? to play safe?

We all have glimpses of what might be but how many of us follow the glimpse to find out what its promises might reveal for us. The glimpse, like a tiny light away in the distance, tantalising and promising, causing us to yearn to explore, discover, find out how much better life could be - if only. It is a deep yearning. It creates a sense of separateness and that separateness becomes a sadness. It becomes the sadness of separation. Like being separated from a loved one.

Yet, most of us are afraid to follow the glimpse because of un-named fear. We have to first of all cross the bridge, from there we have to travel through the field of vulnerability… and that is scary because we have no idea what we will have to face in there. We become afraid of unhappiness .. afraid of straying into vulnerable territory where our shame and guilt will be exposed, where we will be found wanting and we may never escape the humiliation.

To gull means to trick or to fool. The opposite is to enlighten or to inform.

• The trick of vulnerability.

The Gull of Vulnerability

• The enlightenment of vulnerability

• The truth about being vulnerable

Let’s take these one at a time.

• The trick of vulnerability is that it triggers our deepest fears of being ‘seen’. The shame and guilt that we work so hard to conceal can so easily be tricked into believing its own story about us that we would rather hide our gloriousness.

• The enlightenment of vulnerability is the realisation that this territory may be just where ecstasy lies and bliss awaits us.

• The truth about being vulnerable is that this is where our true power is to be found. When we open up to who we really are, warts and all, our shame and guilt have no place to hide any longer. We can now love ourselves wholly and not just ‘a bit’. Our resistance to allowing ourselves to be vulnerable is the fear of ‘letting go’, the fear of showing up as we are.

But our divine creator already knows us better than we know ourselves and wants us to show up in our vulnerability. Only by embracing your vulnerability can you become the best version of yourself.

Our Divine Creator is urging us to cross that bridge. I like to call it The Bridge Across Forever… It connects the physical and the spiritual. We absolutely must believe that we are spiritual beings living a human experience in this material body but the truth is so much greater. Embrace this belief and the understanding will follow. You can think

of it this way… the physical body walks you over the bridge and the spiritual essence meets you at the other side. The spiritual body/essence guides you through the field of vulnerability with words of comfort and encouragement and with prayers and meditation. Sure, there are many hurdles and challenges in this field of vulnerability. Many dark nights of the soul. But with patience and trust and with your eyes focused on the glimpse of light in the distance and with trust in God, in your guardian angels, guides, Mother Mary, you keep on going and slowly, slowly the glimpse gets bigger and closer and one day you realise that your entire life has changed. You are surrounded with light and, while still living in your body, daily life is smoother and so much easier to manage. You find that, instead of trying to control everything, you are literally in the flow of a higher vibration and your compassion and desire to help and serve others takes over and you love it.

Do not confuse vulnerability with gull-ibility. We tend to be gull-ible when we have not made friends with our vulnerability. It is a powerful and protective friendship that we can learn to fully trust.

The phrase "it was but a glimpse then" comes from the book The Little Prince by Antoine de Exupery. It highlights the ephemeral nature of the initial meeting, which sets the stage for the deeper and more meaningful connection that develops between the narrator and the Little Prince throughout the story. If you haven’t read it yet - then you truly must. I first read it when I was fifteen and have read it many times since. Each reading brings some new dimension of understanding and humility. Put it on your bucket list - it’s awesome. As are you!

Kate McHardy MA(Hons) PGCE MSPH Spiritual coach, teacher and healer.

Email: katemch@gmail.com

FB: The University of Light Group Tel: +44 7712889534

Married on the Rock

Claudia & Josh

married in Gibraltar on 21st January 2025

Wedding Photographer Radka Horvath

Easter is a time of joy, new beginnings, and, of course, plenty of fun activities for young children. This year, our play sessions are gearing up for an exciting Easter celebration filled with engaging activities, creative crafts, and opportunities for both learning and play. Whether you’re a regular attendee or joining us for the first time, here’s a sneak peek at what we have planned for our Easter sessions to ensure it’s a memorable event for all!

Easter Egg Hunt at Craft Club

One of the highlights of our Easter celebration will be the classic Easter paper egg hunt with chocolate as a prize! This activity is not only a fun tradition but also helps young children develop their problem-solving and motor skills.

Easter Crafts

Crafts are a wonderful way for children to express their creativity while developing fine motor skills. This Easter, we’ll have a variety of crafts. We’ll be making Easter Bunny bottles on a Monday at Totally Toddlers

EASTER FUN AND FESTIVE PLANS FOR THE LITTLE ONES

At Craft Club we’ll be decorating Easter Bonnets. We’ll provide some bonnets and a variety of craft supplies like ribbons, foam shapes, and stickers. Children can decorate their own bonnets, which they can wear on Easter Day! We’ll also be painting some eggs.. they’ll be glitter involved!

Sensory

We’ll have our usual sensory tables filled with Easter-themed items like plastic eggs, small chicks, and bunnies. Children can explore these textures and have lots of fun! Who knows what the table will be at Totally Toddlers!

Our Easter play sessions wouldn’t be complete without an Easter story and song time. Our firm favourite “Hop Little Bunnies” will be on a loop for sure!

and there’ll be some fun Easter stories and some Easter colouring at Songs & Stories and you can guarantee there’ll be some chocolate!

What's On @ PACS

TOTALLY TODDLERS - MONDAYS 9.45AM - 11.45AM

Our Easter playgroup promises to be a fun-filled celebration packed with activities that engage, entertain, and educate. From the excitement of the Easter egg hunt to the creativity of our crafts, there’s something for everyone to enjoy. We look forward to seeing familiar faces and welcoming new families to our Easter playgroup. Come join us for lots of festive fun, where little ones can explore, play, and make lasting memories with

COOKING CLUB – WEDNESDAY & FRIDAY 12.30 - 2.15PM

Mid Harbours Family Centre. Come join us for Storytime, craft and play.

PLAY SENSE - TUESDAYS 9.45AM - 11.45AM

Mid Harbours Family Centre. A quieter play session for those children who may find our other sessions overwhelming. To book, please email pacsgib@gmail.com.

BUMPS & BABIES - WEDNESDAYS 9.45AM - 12.00PM

The Living Room Café (Methodist Church). Our regular social catch up for parents to be and babies in a home from home atmosphere. This is a relaxed session where parents can meet up with their young babies to enjoy a cup of tea, make friends and talk about the highs and lows of parenting.

PLEASE LIKE AND FOLLOW OUR FACEBOOK PAGE FOR REGULAR UPDATES ON ALL OF OUR GROUPS: @ PACS GIBRALTAR

The Methodist Church. A fun session aimed at toddlers aged from 2.5 yrs upwards giving children the chance to make and try different foods. Booking required.

SENSORY STORYTIME – THURSDAYS 12.30 - 2PM

The Methodist Church. Come join us for some interactive Story Time Fun! Different themes every week!

DIDDY DISCOVERERS – FRIDAYS 9.45 - 11.45AM

The Methodist Church. Come join us for free play, story time and song time fun!

MONTHLY CRAFT CLUBS

Ages 2.5 upwards. Details will be announced on our Facebook page.

VOLUNTEERS ALWAYS NEEDED!

If reading that inspired any of you, we are always on the lookout for new volunteers. Any help is always well received, and you’ll be working with a great bunch of people. There is never a dull moment! Please contact us through our Facebook Page if you’d like more information! Contact Us for more information!

PHARMACY INSIGHT MEDICAL DIRECTORY

USING THE GHA APPOINTMENT SYSTEM

Same day appointments – Only when necessary:

If you need a same day appointment call 200 52441 between 8:15am and 11:00am

If you need an emergency evening clinic appointment call 200 52441 between 4:00pm and 6:00pm

Advanced Appointments:

Patients who wish to make an advanced appointment or a telephone consultation with their named or preferred GPs may do so for up to 4 weeks in advance by; Calling 200 52441 between 11:00am and 3:00pm

Booking online via Gov.gi: By using the Gov.gi eServices app

Other Services:

Patients who wish to use the following services,

• Over70’s Driving Medical

• Blood Clinic

• Well person or Sexual Health Clinic

• Smoke Cessation Clinic

May either

a) Call 200 52441 between 11:00am and 3:00pm,

b) Book online via Gov.gi

c) On the Gov.gi eServices app

Other Primary Care services:

Cancel an appointment - please call 200 72355 between 8:15am and 3:00pm or do so online via www.gha.gi

Repeat Prescriptions – please call 200 07909 between 11:00am and 3:00pm or do so online via Gov.gi or in the Gov.gi eServices app

Sick Note - please fill in the required form online via www.gha.gi or Gov.gi

General enquiries - please call 200 72355 between 8:15am and 3:00pm.

For urgent medical advice, patients can call 111 at any time.

Gibraltar has very recently proposed a law to create a "smoke-free generation" by banning the sale of tobacco products to anyone born on or after January 1, 2009, with the ban taking effect on January 1, 2027, when those born in 2009 turn 18. A Command Paper on the Draft Bill to make provision for a smokefree generation, restriction on sale of nicotine products and a ban on single use vapes was released on the 31st March 2025.

According to the Command Paper, “This means that that cohort and future generations to come will not be able to be sold tobacco products legally if they are residents of Gibraltar. The Bill defines such persons as “relevant persons” and includes non-resident minors, so that they are also not able to be sold tobacco products.”

This initiative follows the same approach by the UK with their introduction of the Tobacco and Vapes Bill in November 2024 and other countries such as Mexico, Portugal, and Australia.

This article is all about providing some timely but also historical and relevant context and information about smoking generally but more importantly, as to the dangers to health from smoking and advice and signposts to guidance for those wishing to quit smoking. Much of the information is axiomatic and “out there”, but some may be of interest and value.

In such a joined-up community, most people living in Gibraltar will have known someone who has died from the effects of smoking, the writer of this article included. However, there is no intention to victimise or criticise smokers or their right to smoke in their own environment where permissible.

The intention is to inform so that smokers, and even would-be smokers, can make their own decision about smoking now and in the future.

The debate over smoking and freedom of expression is complex and multifaceted, with valid arguments on both sides. Finding a balance between protecting public health and respecting individual freedoms is a challenge that requires careful consideration and ongoing dialogue.

However, most of us want to live long and healthy lives. Smoking is one of several habits that will certainly threaten this, and the choice to help or avoid this is the freedom that every individual has.

Vaping is excluded from the research at this time, but will be addressed in another article later in the year once more data and information is provided by local and world sources as to its use and effects.

History of Smoking

The history of smoking dates back to as early as 5,000 BC. It is considered by many historians that it first started in the Americas in shamanistic rites. With the arrival of

Gibraltar Moves to Stub Out Tobacco for Future Generations

the Spanish, Portuguese followed by many other Europeans in the 16th century, the consumption, cultivation, and trading of tobacco quickly spread.

During the 19th century much tobacco was smoked in pipes or as cigars and little was smoked as cigarettes, but between the 1900’s to 1930’s, the consumption of manufactured cigarettes increased greatly. This led eventually to a rapid increase in male lung cancer, particularly in the United Kingdom (where the disease became by the 1940s a major cause of death). But throughout the first half of the 20th century the hazards of smoking had remained largely unsuspected.

More widespread cigarette usage as well as increased life expectancy during the 1920s made adverse health effects more noticeable. In 1929, Fritz Lickint, of Germany, published formal empirical and statistical evidence of the link between tobacco and cancer. The findings remained largely concealed or taboo until 1950 when the British Medical Journal published an article linking smoking to lung cancer and heart disease followed by the study by British Doctors first published in 1954 and followed in 1964 by United States Surgeon General's report. Tobacco then became stigmatized, which led to the largest civil settlement in United States history, Tobacco Master Settlement the MSA), in 1998 when 52 state and ter-

ritory attorneys general signed the Master Settlement Agreement (MSA) with the four largest tobacco companies in the U.S. to settle dozens of state lawsuits brought to recover billions of dollars in health care costs associated with treating smoking-related illnesses.

Since then, and particularly since 2000 onwards, globally, tobacco use, including smoking, is on the decline, with a significant drop in prevalence from 33% in 2000 to about 21% in 2024, despite a rising world population. Much of this has to do with the widespread bans of smoking in the work place public spaces but also with the advent of more emerging and incontestable evidence as to the dangers to health from smoking.

Why do “we” smoke

Researchers find it hard to categorise and, even explain with certainty why anybody smokes but there is evidence to suggest that people subject to mood disorders such as stress, anxiety and depression are more likely to start smoking. Factors such as peer pressure, and the feeling and need to fit in play an important role. In previous generations, smoking was deemed to be sign of adulthood or even rebellion but also acted as a socially cohesive practice. It still does.

Once someone has their first cigarette, they may experience feelings of relaxation and a decrease in stress from the release of Dopamine in the brain. This can be a contributing factor for them to continue smoking. Within 8 to 10 seconds of inhaling a cigarette, Nicotine causes increased heart rate, increased blood pressure and a higher level of alertness. At first, nicotine can cause a feeling of relaxation and a feeling of stress relief. However, over time, due to the strong addiction that Nicotine causes, these effects get milder and withdrawals start to occur.

This can lead to greater feelings of stress and anxiety and may be far worse for those predisposed to mood disorders. Whilst smokers feel that cigarettes can ease feelings of stress and anxiety, it is actually proven that the opposite is true, and that smoking can cause heightened feelings of stress and anxiety due to withdrawals from Nicotine.

Smoking Adverts and Smoking Imagery in Films

All tobacco advertising and sponsorship on television has been banned within the European Union since 1991 under the Television Without Frontiers Directive (1989). This ban was extended by the Tobacco Advertising Directive, which took effect in July 2005 to cover other forms of media such as the internet, print media, radio, and sports events like F1.

The “Smoking Kills” message on cigarette packet labels have been in use since 2003 in Europe, and health warning messages have been in place in the USA since 1966.

A 2009 (and later 2020) science review determined that there is "clear evidence that tobacco package health warnings increase consumers' knowledge about the health consequences of tobacco use". The warning messages "contribute to changing consumers' attitudes towards tobacco use as well as changing consumers' behaviour.

However, the “smoking displays” on films is relatively high. During the 1920 and right up to the late 1990’s the percentage of smoking “imagery” in films and TV was close to 80%. It has now since declined but still, in 2023-4 the rate was high as approximately 35%. There were 1,167 total tobacco incidents in the top 2022/3 films, a 50% decrease compared to the 2,315 total tobacco incidents in 2021 films. Still high, considering the inherent dangers and potential influence caused by role-model actors. (Truth Initiative).

Gibraltar has had a long and somewhat somewhat “colourful” association with the “tobacco trade” going as far back as the 1705. Though this article isn’t focussed on local historical tobacco smuggling, I recommend you read the article written by Neville Chipulina “1705 – Two Centuries of Tobacco Smuggling – La Cosa Nostra”. See “People of Gibraltar”.

Consequences and Some Real Data (Statista Research Organisation and others)

The devastation caused by smoking today is terrible. On any average day, it kills more than 20,000 people. According to the World Health Organization (WHO), tobacco kills more than 8 million people per year worldwide. Of these deaths, 1.2 million are people who have been exposed to second-hand smoke (passive smoking). This is smoke emitted from a cigarette or another tobacco product or exhaled by a smoker.

Also, according to WHO, about half of all long-term smokers will die from a tobacco-related disease, meaning a significant percentage of smokers are at risk of premature death. Long-term smokers, on average, have a life expectancy about 10 years less than non-smokers.

The WHO describes tobacco use as “one of the biggest public health threats the world has ever faced”. Smoking is widely seen as a risk factor for conditions that can be fatal, such as lung cancer, heart disease and stroke.

Nearly one-in-four adults in the world smokes tobacco. More than one-third of men, but just over 8% of women do. Comparing 127 regions throughout the world regarding the numbers of smokers, as of March 2025, China, with 292.8 million (approximately 20.8% of the population) is leading the ranking of most smokers followed by India with 109.7 million (approximately.26%). An obvious observation as these two countries has the largest population in the world, but still extraordinary numbers.

Though throughout the world smoking rates are steadily declining as stated above*, in some parts of the world they remain almost static. The highest world smoking rate are as follows:

NAURU - the country’s smoking rate stands at 48%. World Population Review adds that women in Nauru smoke more than men.

MYANMAR - about 44% of adults smoking.

KIRIBATI - about 40% of adults smoke.

PAPUA NEW GUINEA - 40% adult smoking prevalence, more than 9,200 people die from smoking every year.

BULGARIA - the country’s smoking rate is 40%, which is alarmingly high as tobacco use has claimed over 22,700 lives per year in Bulgaria

SERBIA - approximately 40% of the adult population smokes.

TIMOR-LESTE - a smoking rate of 39%.

INDONESIA - a smoking rate of 38%.

CROATIA - a smoking rate of about 37%.

SOLOMON ISLANDS - a smoking rate of about 37%.

However, much of the smoking prevalence above is associated with poor health service and lack of good educational public advice

In UK and in 2024, approximately, 11.8% of UK adults were current smokers, equating to around 6 million people. In 2024, approximately 20% of the Spanish population were daily smokers, with roughly 7.9 million people smoking daily, and 22% of the population reporting ever being a smoker.

In Gibraltar, while smoking rates have historically been high, there's a recent trend of decline, with initiatives like the "Smoke Free Environment Act" and smoking cessation campaigns playing a role in reducing tobacco use. In 2021, a survey indicated that 23.6% of the population currently smoked, with 18.7% smoking regularly, which is still higher than in the UK, but lower than the 2015 figures. A significant portion of lung cancer cases in Gibraltar are linked to a history of smoking.

Recent Trends and Initiatives

The Gibraltar Health Authority, (GHA) has implemented various smoking cessation programs and health promotion campaigns, which have contributed to reducing the number of smokers. The Government of Gibraltar has been recognised for its work in tobacco control and the extension of the World Health Organization's Framework Convention on Tobacco Control.

Recent surveys show a decline in smoking rates among teenagers, with a recent survey of 633 students finding that the majority (90.4%) had never smoked cigarettes.

How to stop smoking?

According to WHO, nearly half of all former smokers have quit, cigarette sales declined to a third of what they once were, and the death rate from lung cancer has declined. However, stopping smoking is hard. Nicotine is one of the most addictive drugs. It has been proven to be as addictive as cocaine and heroin and may even be more addictive. Many people who smoke develop nicotine dependence, which makes quitting all the harder, especially when they try to stop smoking on their own. So, the best advice of all is, don’t start.

The most fundamental work to help convince the smoker to quit is already done. We know that smoking kills. This fact is so widely known today that it is hard to imagine that until the middle of the last century, nobody was aware of it.

The UK NHS advice is to have a plan to deal with the withdrawal symptoms. Keep reminding yourself why you want to quit. You want to live, and be around the people you love, longer. Give your body time to adjust.

Withdrawal can start within a few hours and these are usually strongest during the first week, especially in the first 3 days. On average, symptoms last 3 to 4 weeks. However, some people may feel them for longer, sometimes even for a few months. Remember just 1 cigarette will get you back on the cycle of craving and withdrawal. Give yourself zero tolerance. Smoking less progressively doesn’t work.

There is no safe amount of smoking, even a single puff will always lead you back to the habit.

Don’t vape

Avoid vaping as substitute. In brief, vaping carries significant health risks, including lung damage, addiction to nicotine, and potential harm to developing brains, along with potential for heart and respiratory problems.

Further help and advice

GHA has some very useful advice and information for smokers and those willing and wanting to quit smoking.

www.gha.gi/jsna-main-page/ jsna-smoking-vaping

I also recommend reading Allen Carr's “Easy Way to Stop Smoking”. It’s a selfhelp classic. It has been a #1 bestseller in nine countries and has outsold all other quit smoking books combined. This seminal book has enabled millions of smokers to quit easily and enjoyably using a simple, drug-free approach.

If needs be, try Nicotine Replacement Therapies.(NRT).

NRT aims to reduce the cravings and withdrawal symptoms that occur when you stop smoking or vaping. Used properly, NRT can make a big difference in helping you quit successfully.NRTs are available from pharmacies and some supermarkets, without a prescription, and come in different forms, i.e., patches, gum, oral sprays, inhalers and lozenges and tablets.

ON THE 2ND APRIL WE CELEBRATED AUTISM AWARENESS MONTH.

Understanding Autism: A Spectrum of Strengths and Challenges

Autism Spectrum Disorder (ASD) is a complex, lifelong developmental condition that affects how individuals perceive the world and interact with others. This article aims to shed light on autism, its challenges, and the unique strengths that individuals on the spectrum bring to society.

What is Autism?

Autism is a neurodevelopmental condition characterized by differences in social interaction, communication, and repetitive behaviours. It exists on a spectrum, meaning that individuals with autism have a wide range of abilities and challenges. Some may require significant support in their daily lives, while others may live independently and excel in their careers.

Recognizing the Signs

Autism presents differently in each person, but some common signs include:

• Difficulty understanding social cues and engaging in typical conversations

• Repetitive behaviours such as hand-flapping, rocking, or strict adherence to routines

• Intense focus on specific interests

• Sensory sensitivities, such as discomfort with loud noises or bright lights

Autism is typically diagnosed in early childhood, but many adults also receive diagnoses later in life as understanding of the condition expands.

THERE ARE MANY MISCONCEPTIONS ABOUT THIS FORM OF NEURODIVERSITY; HOPEFULLY THE MORE WE LIVE AND WORK WITH NEURODIVERSE PEOPLE, THE MORE WE RECOGNISE THEIR POTENTIAL.

The Challenges

Despite growing acceptance, individuals with autism still face many challenges. Social interactions can be difficult, leading to feelings of isolation. Employment opportunities may be limited due to misconceptions about their capabilities. Additionally, sensory sensitivities can make everyday environments overwhelming.

Families of autistic individuals also experience unique challenges, including navigating educational and healthcare systems, advocating for appropriate support, and addressing societal stigma.

The Strengths of Autism

While autism comes with challenges, it also brings remarkable strengths. Many autistic individuals have exceptional attention to detail, strong problem-solving abilities, and deep knowledge in specific areas of interest. Some of history’s greatest minds, including Albert Einstein and Nikola Tesla, are believed to have exhibited traits of autism.

Companies and organizations are beginning to recognize the value of neurodiversity in the workplace. Many businesses now actively seek to hire autistic individuals for roles that require focus, analytical thinking, and innovation.

Supporting the Autism Community

Creating an inclusive society involves understanding and accommodating the needs of autistic individuals. Some key ways to support the autism community include:

• Advocacy and Awareness: Educating the public about autism to break down misconceptions.

• Inclusive Education: Providing tailored learning experiences that cater to different learning styles.

• Workplace Support: Encouraging neurodiversity-friendly hiring practices and workplace accommodations.

• Accessible Environments: Designing sensory-friendly spaces that accommodate individuals with sensory sensitivities.

A Spectrum, Not a Limit

Autism is not a condition to be “fixed” but rather an integral part of human diversity. By embracing neurodiversity and providing support, society can empower autistic individuals to thrive. Understanding, acceptance, and inclusion will allow individuals on the spectrum to reach their full potential and contribute their unique talents to the world.

As our knowledge of autism continues to evolve, so too must our efforts to create a more inclusive and understanding world—one where autistic individuals are celebrated for who they are, not forced to fit into a mold that society has traditionally expected.

TriActive

Sports Nutrition for Body, Muscle and Mind

Holland & Barrett has launched a new own-brand ground-breaking sports nutrition range, TriActive, developed using a unique blend of clinically studied ingredients.

The innovative range offers a first-to-market blend of clinically studied ingredients designed to support exercise performance, recovery and focus for all levels.

Developed by leading scientists, TriActive is designed to optimise the three key pillars of nutritional performance: Body, Mind & Muscle, providing a holistic approach to endurance, recovery, and overall physical and mental resilience. The 16-strong product range includes performance smoothies, super greens with added benefits, pre-workout drinks, and energy and focus bars, all designed to integrate seamlessly into daily routines and support fitness activitieswhether you're exercising in the morning, aiming for a park run personal best, or competing at the highest level.

Keeping active and staying fit goes beyond supporting your muscles, it is also about having the mental focus to remain consistent. Many people who exercise are looking for products that support their performance and help them achieve their goals in a simple, easy-to-understand way that also taste great.

TriActive combines a unique and trademarked blend of ingredients to support muscle recovery and performance. Designed to be as delicious as it is functional packed with protein, vitamins, and minerals (including 26 of your daily vitamins and minerals), as well as ingredients to support joint and ligament function, and supercharged options like Haskap Berry or Curranz™ which are rich in antioxidants and phytonutrients. It includes creatine, proven to boost physical performance and support mental focus, along with a powerful blend of super greens to help keep both mind and body in peak condition.

To start your day the TriActive way, opt for TriActive Protein Porridge Apple & Cinnamon, bursting with 17g of protein per serv-

ing. Carefully selected ingredients work in harmony allowing you to get the best out of your physical and mental performance. This apple and cinnamon flavour porridge contains gluten free oat flour, whey protein, vitamins and minerals, plus clinically studied ingredients – gold kiwi fruit (Livaux™) and haskap berries.

Before you exercise, try one of the TriActive Pre-Workout Electrolyte Effervescent Tablets,complete with added vitamin C,which have been developed to support hydration, energy and your muscles. Effervescent tablets offer a tasty, on-the-go hydration solution. Choose from either ginger and lemongrass or mango flavour tablets and dissolve one effervescent tablet into 200ml of water per day.

TriActive Super Greens & Ginger Root, bursting with 26 vitamins and minerals, loaded with 12 fruits and veggies and packed with nootropics – ashwagandha and haskap berry, supports muscle growth and maintenance, mental performance and reduces fatigue. This blend can be enjoyed at any time during the day. The carefully selected ingredients work in harmony with antioxidants –vitamins C and E, as well as phytonutrients - allowing you to get the best out of your performance. Vitamin B5 (pantothenic acid) contributes to normal mental performance. Iodine, iron and zinc contribute to normal cognitive function and magnesium contributes to a reduction of tiredness and fatigue.

Packed with vitamins and nourishing goodness, TriActive Nutritional Boost with Creatine will set you up to get the best out of your physical and mental performance. Creatine increases physical performance in successive bursts of short term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine — and one serving of Nutritional Boost offers just that.

TriActive Protein Smoothie Apple & Blueberry Smoothie Powder is packed with carefully selected ingredients and 24g of protein. Start your training the right way with this versatile, nourishing powder which can be added to any smoothie, snack or meal with the bonusthat its ingredients support muscle growth and recovery, mental performance and helps to reduce fatigue. Blend 50g (4 x heaped tablespoons) of TriActive Smoothie Powder with 250ml of water, milk or plant-based drink. Use a little less or add more liquid to make it perfect for you. For best results, take 30 minutes before your workout or top up your protein at any time.

If you like to snack during your workouts, the TriActive Super Good Bar Pistachio & Cranberry bar really is ‘super good’. Packing 8.7g of protein and seven B vitamins, this is a crunchy, chewy nutty bar with pistachios, peanuts and dried cranberries that has the added bonus of supporting muscle mass, growth and maintenance, and reducing fatigue. Also available in Almond & Acaiberry, Almond and Dark Chocolate and Cashew & Apricot.

Protein isn't just for athletes - it's an important part of feeling your best and achieving your wellness goals. Whether you're aiming for better weight management, faster muscle recovery, or improved mental clarity, protein plays a vital role. Pop into Holland & Barrett in Gibraltar to check out this new TriActive range with a triple benefit focus that aims to optimise nutritional performance for body, mind, and muscle.

ADVISORY INFORMATION:

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking any medications or are under medical supervision, please consult a doctor or healthcare professional and always read the label before use.

Understanding

Anxiety

AN EVOLUTIONARY SURVIVAL

Anxiety is often seen as a flaw, an inconvenient, unwelcome force that disrupts our peace and makes life more difficult. However, this view overlooks the fact that anxiety is not an error in human biology; rather, it is an essential survival mechanism that has ensured our species’ continued existence. It is not something that needs to be eradicated but something that must be understood and managed.

WHAT IS ANXIETY?

Anxiety is best understood as an anticipatory response to a perceived future threat. Unlike fear, which is an immediate reaction to present danger, anxiety prepares us for possible risks. The human brain is designed to predict problems before they happen, and anxiety plays a central role in this process.

While anxiety can be distressing, it is not inherently negative. It exists to keep us safe. If our ancestors had not experienced anxiety, they would have been far less cautious about dangers in their environment. Those who were more vigilant—who worried about securing food, staying away from predators, or avoiding conflict—had a higher chance of survival and passing on their genes. However, in the modern world, this survival system is often misdirected. Our brains struggle to distinguish between real, immediate dangers and imagined, abstract threats, leading to chronic anxiety that can feel overwhelming.

THE EVOLUTIONARY ORIGINS OF ANXIETY

To understand anxiety, we must look at it through the lens of evolution. Our ancestors faced a world fraught with danger—predators, hostile environments, scarce resources, and unpredictable threats. Those who possessed a heightened sense of vigilance, who were more attuned to potential dangers, had a greater chance of survival.

This is where anxiety played its crucial role. The ability to anticipate danger, to experience unease in uncertain situations, and to take precautionary measures gave early humans a significant advantage. Imagine two prehistoric individuals—one cautious and anxious, the other reckless and indifferent. The anxious individual, sensing a rustling in the bushes, assumes it might be a predator and flees. The reckless one dismisses it, only to fall prey to a lurking threat. Over time, the genetic predisposition for anxiety became hardwired into the human brain because it improved survival rates.

Neuroscientific studies suggest that the amygdala, a small almond-shaped structure deep within the brain, plays a key role in processing fear and anxiety. The amygdala detects potential threats and signals the body to prepare for action, triggering the release of stress hormones such as cortisol and adrenaline. While this mechanism was essential in the past, it can become problematic in modern times, where the threats we face are often psychological rather than physical.

While anxiety served a crucial purpose in prehistoric times, the modern world presents a vastly different set of challenges. We no longer face the same physical dangers that our ancestors did, yet our brains are still wired to detect threats. The problem is that these threats are now often intangible; job insecurity, social rejection, financial concerns, academic pressures, and health anxieties. Our nervous system responds to these stressors as if they were life-threatening, triggering the same physiological reactions as if we were facing a predator.

This misalignment between our evolutionary programming and contemporary life is why anxiety disorders have become increasingly prevalent. Studies indicate that anxiety disorders are among the most common mental health conditions worldwide. According to the World Health Organization (WHO), nearly 300 million people suffer from anxiety disorders, a number that has been rising in recent years.

One of the reasons for this rise is the constant stimulation and information overload of the modern world. Social media, for instance, exposes individuals to an endless stream of comparison, criticism, and bad news. The digital age keeps our brains in a state of perpetual alertness, making it difficult to switch off and relax. The more we consume information, the more we expose ourselves to potential stressors, fuelling the cycle of anxiety.

THE PHYSICAL RESPONSES OF ANXIETY AND THEIR EVOLUTIONARY PURPOSE

When we experience anxiety, our bodies go through a series of automatic physical changes. These responses are controlled by the autonomic nervous system, particularly the sympathetic nervous system, which prepares us to deal with danger. This is commonly known as the fight-or-flight response.

Key Physical Symptoms of Anxiety

Increased Heart Rate (Palpitations)

• Why It Happens: The heart pumps faster to send more oxygen-rich blood to the muscles, preparing us for quick movement.

• Why It Feels Uncomfortable: A racing heart can feel overwhelming, as

though something is terribly wrong, even when there is no real danger.

Rapid Breathing (Hyperventilation)

• Why It Happens: The body takes in more oxygen to fuel the muscles in case we need to run or fight.

• Why It Feels Uncomfortable: Over-breathing can lead to dizziness, light-headedness, and a sense of being out of control.

Muscle Tension

• Why It Happens: The body primes itself for action, tightening muscles to enhance strength and speed.

• Why It Feels Uncomfortable: Chronic tension can lead to aches, headaches, and even long-term physical pain.

Sweating

• Why It Happens: Sweating helps regulate body temperature during physical exertion, preventing overheating.

• Why It Feels Uncomfortable: Cold, clammy skin can feel unpleasant, and excessive sweating can be embarrassing in social situations.

Digestive Discomfort (Nausea, Stomach Pain, Diarrhoea)

• Why It Happens: The body diverts energy away from digestion to prioritise survival responses.

• Why It Feels Uncomfortable: A nervous stomach can lead to nausea, digestive issues, and appetite changes.

Derealisation (Feeling Detached from Reality)

• Why It Happens: When overwhelmed, the brain may ‘distance’ itself from reality to protect against emotional overload.

• Why It Feels Uncomfortable: This can create a frightening sensation of being disconnected from oneself or the world.

THE PROBLEM WITH MODERN ANXIETY

In prehistoric times, these physical responses were helpful because they prepared the body to escape from predators or survive harsh environments. Today, however, the same responses are often triggered by psychological stress rather than immediate physical threats. Since we cannot fight or flee from a work deadline, financial stress, or social anxiety, our bodies remain in a heightened state of alertness without an outlet for the energy these responses generate.

This can make anxiety feel irrationally intense. Knowing that these sensations are normal and rooted in evolution can help reduce fear when they arise.

THE ROLE OF WORRY IN ANXIETY

At the heart of anxiety lies worry. Worry is the mind’s attempt to solve a problem before it happens, and while it can be useful, it can also become excessive and uncontrollable.

The Two Types of Worry

Practical Worry (Problem-Solving Worry)

• What It Is: This type of worry focuses on real, immediate problems that have solutions. For example, worrying about an upcoming exam might lead to studying more, which is productive.

• How to Manage It: Practical worry can be controlled by taking action. Writing a to-do list, planning ahead, and taking concrete steps can reduce this type of worry.

Hypothetical Worry (Uncontrollable Worry)

• What It Is: Hypothetical worry focuses on things that might happen but are often out of our control. For example, worrying about the possibility of getting a serious illness, despite having no symptoms.

• How to Manage It: Hypothetical worry is harder to control because there is no immediate action to take. Techniques such as mindfulness, cognitive reframing, and acceptance can help break the cycle.

How to Distinguish Between the Two

A simple way to assess your worries is to ask:

• Can I do something about this right now?

• If yes - It is a practical worry. Take action.

• If no - It is a hypothetical worry.

CONCLUSION: ANXIETY IS NOT THE ENEMY

Anxiety is often misunderstood as a defect, but it is actually a biological tool for survival. While it can feel uncomfortable, it exists to protect us. The key is to learn how to work with anxiety rather than against it.

By recognising the difference between practical and hypothetical worry, understanding the evolutionary basis of physical symptoms, and applying evidence-based strategies, we can control anxiety rather than letting it control us.

Anxiety will never fully disappear—and that’s a good thing. Instead of fearing anxiety, we should learn to trust it, regulate it, and channel it in ways that enhance rather than hinder our lives.

Jacob Kuyuate (Bsc. Msc. PgCert. | Qualified Psychological Wellbeing Practitioner)

www.spanishstraydogs.org.uk

A LOVING SOUL WAITING FOR A HOME.

Max, a 2.5 year old beautiful Belgian Shepherd cross, has spent 19 months in the pound, dreaming of a family to call his own. Despite the stressful environment, he remains affectionate, and eager for love. He walks well on the lead, enjoys human attention, and longs for a home where he can feel safe and cherished. Max deserves a second chance—could you be the one to change his life? Meet Max and give him the love he deserves!

A YOUNG SOUL IN NEED OF A FOREVER HOME

Kenzo, a 1.5 years old handsome and affectionate dog, has already experienced abandonment twice in his short life. Returned to the pound after just a few months in a home, he now waits in a cage, longing for love and stability. Despite his past, Kenzo remains playful, friendly, and full of energy. He shares his cage peacefully and craves human affection, but pound life is no place for a young, active dog. He deserves a family who will cherish him—forever this time. Could you be the one to give Kenzo the loving home he so desperately needs?

www.spanishstraydogs.org.uk

Finn is a really gorgeous 5 year old boy who is now thriving after being found abandoned and starving. He’s very affectionate and good with all dogs and loves fuss. He is very well socialised and professionally trained, he walks well on a lead and is now looking for his forever home so he can leave his cage behind.

Lovely Luke is around 6 years old, he was also found abandoned, malnourished and frightened. Despite this he is very gentle and affectionate with people and very good with all dogs. He is professionally trained, walks well on the lead and loves snuggles and play. He is looking for a loving family to spend the rest of his life with.

BRACHYCEPHALIC Syndrome

THIS IS A MEDICAL CONDITION THAT AFFECTS SHORT SNOUTED DOGS AND CATS. BRACHYCEPHALIC BREEDS ARE PARTICULARLY COMMON NOWADAYS WITH A MASSIVE INCREASE IN NUMBERS OF FRENCH BULLDOGS, PUGS AND STAFFORDSHIRE BULL TERRIERS.

As a direct result of this increase in these breeds we are seeing a rise in cases of animals suffering from Brachycephalic Syndrome. What effectively this means is that there is an airway obstruction in these pets that results in these animals having to make more of an inspiratory effort when they breathe.

There are four main anatomical deformities that cause this constriction:

• Stenotic nares

• Elongated soft palat

• Everted laryngeal saccules

• Narrow(hypoplastic) trachea

• Stenotic nares

This problem is visually obvious and can be seen in a normal consult. Looking at the nose the nasal folds are collapsed inwards, as a direct result of this the animals have a constricted airway, it would be like trying to breathe through your nose whilst pinching your nostrils.

Elongated Soft Palate

At the back of the mouth on the dorsal aspect behind the hard palate lies the soft palate, a tissue that acts like a valve preventing food going up the back of the nasal cavity. In these problematic breeds there is often a problem where the soft palate is too long and fleshy and this results in a restriction of air flow through the pharyngeal area.

Everted laryngeal saccules

At the entrance to the trachea in the larynx there are laryngeal saccules. Due to negative inspiratory pressure in animals suffering with stenotic nares and the elongated soft palates this often results in eversion of the saccules , this in turn

further compounds the narrow airway. This element of the condition can be prevented in many cases if surgical correction of the nares and palate are tackled early.

Narrow hypoplatic tracheas

This is pretty much self explanatory and there is nothing much that can be done with these cases. These animals will also always have a respiratory problem.

Consequences of the above can be catastrophic for the animal. The increased respiratory effort over a long period of time has knock on effects on the cardiovascular system, and long term will cause heart failure and chronic respiratory problems.

Signs/ Synptoms to look out for

• Loud inspiratory noise

• Mouth breathing

• Very little exercise tolerance /collapse

• Narrow nares

• Sleep apnoea

• Snoring

• Regurgitation /choking/vomiting

• Cyanosis(blue tongue)

Treatment

With advances in veterinary medicine and equipment surgery of the nares and the elongated soft palate can be done with very little risk to the pet. It is very important that this is done early when the dogs are still young as this will mitigate long term damage to the cardiovascular and respiratory systems. THIS IS NOT A CONDITION TO IGNORE UNTIL ANIMAL GETS OLDER. Surgery is not 100% curative due to the major anatomical prob-

lems but they will alleviate symptoms and will extend the life of your pet.

At the Gibraltar Veterinary Clinic we have invested heavily on a laser machine to undertake laser surgery , this means that soft palate surgery is as safe as spaying your pet, this is practically no bleeding and there is very little damage to the surrounding tissue. Therefore there is hardly any post operative swelling; this was often the problem with the older more primitive techniques.

In summary Brachycephalic Syndrome is a common ailment of brachycephalic breeds that if left will substantially decrease the lifespan of your pet.

If you feel your pet is suffering from the above please phone the clinic on 20077334 and make an appointment to discuss your case, don’t ignore it, surgical correction could extend your life’s pet

1. Any reptile of the order Crocodylia. (9)

5. To strip something of it's skin. (4)

7. A person's outward bearing; way of speaking to and treating others. (4)

9. For example. (2)

11. Goodbye; farewell in French. (5)

12. _ _ _ t. The final, utmost, or furthest boundary or point (4)

13. To plan secretly. (4)

14. The last part or extremity. (3)

15. To cause to make a ringing sound. (4)

16. To put into a neat condition by clipping, paring, pruning, etc. (4)

1. A piece of land jutting into the sea or some other large body of water (4)

2. T_ _ _ . Anything serving as a distinctive often venerated, emblem of symbol. (4)

3. Without symmetry, even shape, formal arrangement, etc. (9)

4. Any system or network of interconnecting and interacting parts. (9)

6. A platform between flights of stairs. (7)

8. Scottish word for turnip. (4)

10. Feeling joy or pleasure; delighted; pleased. (4)

11. So be it! A term used at the end of a prayer or religious statement. (4)

Email your completed entry along with your name and contact number to jeaninsight@gibtelecom.net.

Entries to be received on / before 24 September.

The winner will be drawn from all correct entries and will receive a £50 voucher to spend at Las Iguanas, Gibraltar.

Entrants must be 18 years or older.

STEPHANIE PIRI

Take the time to seek serious advice

BMI Group are an established and a leading real estate agency with a strong presence in Gibraltar. Over the past three decades we have successfully played a key role within the local property market and acted as consultants for major residential and commercial developments such as, Atlantic Suites, Kings Wharf, Buena Vista Park Villas, The Sanctuary and The Anchorage to name but a few.

BMI offers sales, lettings, commercial, management and consultancy services to a wide portfolio, including banks, law firms, accountancy firms, gaming, high net worth clients and private clients.