Community Insight - September 2025

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In total, excluding Spanish and Moroccan workers, there were 9,886 expat employees in Gibraltar in 2024, just about one third of the workforce.

Bringing over employees from other countries is not a simple task for Gibraltar based Corporates. Gibraltar is a small and very often unfamiliar place for many prospective employees, making the entire relocation proposition a relatively “hard sell”. Many people may know what to expect when relocating to places like Paris, New York, or Berlin, but Gibraltar is a complete enigma for them.

A failed international relocation is likely to have a devastating impact on the employee, the employee’s family and to the employer itself. While none of these parties will want to dwell on the reasons for failure, it is particularly important that companies understand the financial (and non-financial) costs of failure, in order to assess the overall return on investment, the viability of their international assignment program – and to help plan more successful assignments in the future.

The financial aspect, falling primarily on the employer, includes transportation costs such as several international flights, short-term accommodation, rental on long-term housing, at least two household goods shipments (to and from the destination),insurance fees, and miscellaneous ancillary charges. The cumulative cost can mount up quickly. Studies have shown that when a relocation assignment is terminated within the first year, salary costs account for just about 60% of the total cost of the relocation.Since the assignment was cut short, it is unlikely that any objectives were met. The other costs – which account for about 40% of the total – deliver nothing to the organisation...

So what are the causes of failed relocations?

Studied have shown that a staggering 70% of failed relocations are due to the family not settling in and adapting. Indeed, the most often cited cause of a failed relocation is the family’s inability to adjust to the destination country environment. This far outweighs pure job performance. The typical adjustment problems include a spouse that doesn’t fit in, doesn’t create a social network, and becomes disengaged. Less often, but still of major concern, are kids that do not adjust well among their peers. Families often cannot find the support services they require for special-needs

children. It all boils down to an overall inability to fit in and assimilate with the local culture and language.

Even if the relocating employee is happy at the new location, if one member of the family struggles during the transition, the employee’s on-the-job focus and engagement can suffer accordingly. This may have some potential side effects on the organisation itself:

• Distractions in day-to-day taskswhen an employee is pre-occupied with an unhappy pre-teen or feels like they are not forming friendships in their new location, this level of distraction may result in potential mistakes or overlooked solutions.

Gibraltar’s economy heavily relies on non-domestic employees to fill vacancies particularly in the construction, online gaming and finance sectors. Indeed, looking at the National Employment Survey of 2024, there were 31,634 employment jobs in Gibraltar. Gibraltarians accounted for 37% of total jobs, with Expats (British, Other EU and non-EU) accounting for 31% of jobs. Spanish employees accounted for 31% of total jobs and Moroccan workers represented 1% of total employees.

• Disengagement - as employees adjust to their new setting without guidance, they may feel disconnected from their work life and lose their previous sense of loyalty to the job and the company.

• Unhappiness - dissatisfaction can flow from their personal lives to their office lives and eventually can be contagious, impacting not only their work, but also their interactions with their team or direct reports

• Turnover - as discontentment lingers, there is increased risk of quitting or asking for a transfer back to the previous location, leaving a hole to fill and adding to company’s recruiting costs

What can be done to minimise the risks?

It is true that a key factor to success is the mindset of the relocating employee and his/her family- their attitudes, openness and willingness to learn about the local customs, culture, food, and etiquette. However, another key is to provide appropriate, professional relocation support services for the relocating family’s personal needs. Cross-cultural and often language training are likely to be major components. Finding the right accommodation for the family can be a tremendous challenge and can take up considerable time to determine the right fit. Similarly navigating through the different Government departments, obtaining residency cards, enrolling kids into schools and handling the shipment of personal effects can all be daunting and frustrating tasks. Preparing the employee for all the challenges and providing ample information well in advance can help minimise any expectation gaps and reduce stress for the entire family.

Having assisted online gaming and financial services companies with the relocation of their staff to Gibraltar in the last few years, our biggest advice to the companies has always been to guide and accompany the employee from the stage of planning, while stillin the country of origin. If planning to bring to Gibraltar several employees from a branch of the same company in another country, consider giving them a group seminar about relocating to Gibraltar in their country, right from the outset of the process. Supplement such seminar with oneon-one consulting with the relocation advisors for each relocating family (or individual), as each family has its own personal needs and objectives. Finally, provide tips and advice from your own experience on day-to-day things such as places to shop, places to visit, after school activities for kids etc. It is these seemingly small actions that ultimately determine a successful relocation by ensuring the happiness of the entire family.

If done professionally with the correct support and assistance, relocating to Gibraltar can be viewed as an epic journey. And although it initially comes with many stresses, it can be reflected on as a momentous time when an individual and their family had the opportunity to become part of our wonderful communityin Gibraltar, from all corners of the world.

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

2025 Commonwealth

essay competition

The winners of the 2025 Commonwealth essay competition were presented with their prizes by the Deputy Chief Minister Dr Joseph Garcia yesterday. Dr Garcia is the Minister with responsibility for relations with the Commonwealth.

Students were asked to submit an essay on the topic of “What value does the Conmonwealth bring to Gibraltar?” In their contributions, they pointed to areas like trade, political connections, diplomatic links and educational cooperation. They also highlighted the value of Commonwealth Scholarships and of the Commonwealth Youth Parliament.

The winners were:

• Lower Primary - Evie Trinidad

• Upper Primary - Luca Trinidad

• Secondary (Westside) - Aditya Dhanwani

• Secondary (Bayside) - James Vinet

The Government is very Grateful to those who took part.

The objective of the exercise remains to raise the profile of the Commonwealth among young people in Gibraltar.

The conservation works at the Moorish Castle are accompanied by a research programme that aims at obtaining as much information as possible about the monument and its evolution. Most Discoveries add small nuggets of information that add to the picture. Sometimes the exploration takes us into a new level of understanding. This has happened very recently.

Conservation works on the north-western side of the Tower of Homage required the erection of a scaffold. These works were delayed because common kestrels and jackdaws were found to be nesting in holes in this part of the tower. The delay paid dividends as both species bred successfully, the first time in many decades in the case of the jackdaws. With the end of the breeding season the scaffold was erected and conservation works commenced.

It soon became clear that a hole that had been sealed on the mid-level battlements, which had been covered by a fig tree, and through which an electrical cable had been hung, was no ordinary opening in the battlements’ floor. Seeing this, the floor tiles which had been placed on the surface of the battlements during restoration works in the 1970s were removed from immediately above the hole. The opening was discovered to have been crafted deliberately in the construction style of the North African Merinids, who had enlarged the Tower in 1344. The repair and enlargement of the tower, to the size that we know it at present, happened at this time as Gibraltar’s defences were strengthened after the defeat of the combined Muslim forces of the North African Merinids and Granada Nasrids at the hands of the Castilians and Portuguese, west of the Rock.

The purpose of the hole was that of a Murder Hole (a Meurtrière), typically a hole in the ceiling of a passageway in a fortification through which the defenders could shoot, throw or pour harmful

substances or objects; these could have included rocks, arrows, boiling water or oil, hot sand, or quicklime. The location of the Murder Hole was highly significant, being situated directly above the only access door to the tower, which had been located there during the enlargement of the tower.

This gave the hole added significance as it could have doubled-up in function to act as a Quenching Hole, through which water could be poured should the attackers set fire to the main door leading to the Tower.

This defensive mechanism would only have worked if substances could be poured vertically down onto the space immediately outside the door itself. Without the hole, the space would have been a blind spot for the defenders. The peculiar shape of the Tower of Homage at its north-western end, with a passageway between the western and northern mid-level battlements, is now easily understood as the passageway was needed in order to locate the Murder Hole just above the tower’s entrance. This would have been the last line of defense. The finding also explains why the expansion of the tower northwards, to incorporate the covered stairwell, did not follow the line of the earlier tower to form a square. Instead, the recess allowed for the passageway, the Murder Hole and the location of the door directly below it.

The Minister for Heritage, the Hon Prof John Cortes, said: "The value of the work being done at the Moorish Castle under the expert supervision of the Gibraltar National Museum goes beyond providing a better visitor site and is revealing new information giving insights into our fascinating but less well-known medieval history. The value of the Government’s commitment to unlocking this work and proceeding with the restoration of the Moorish Castle is clearly benefiting the knowledge of our Heritage.

John Hunter, born in Stafford, England, in 1967, might seem an unlikely figure to find himself surrounded by abstract art at this stage of life. His past is rooted not in studios and exhibitions but in a life behind the bar. “I grew up in pubs, different pubs, all around the country really,” he says with a laugh. “One of my brothers once joked that we moved so much our furniture had coasters on

His father worked for Whitbread and Beefeater Steakhouses, and the constant relocations took John through eight schools across Devon, Exeter, Coventry, and Dorset. “Not an army brat,” he says wryly, “more of a pub brat.”

Abstracting Art with John Hunter

Jo Ward caught up with John Hunter, known in Gibraltar as one half of the Hunter Brothers who are prominent figures in Gibraltar's hospitality industry, to talk about his rekindled passion for creating art – and particularly abstract art.

Such a transient upbringing might have left some people rootless, but for John, it planted the seeds of adaptability and curiosity. He learned how to make friends quickly, how to read a room, invaluable skills that would later serve him well behind the bar counter, and even more unexpectedly, in the world of art.

By 1986, tired of getting up early in the morning and coming home late at night in the British winter darkness, John hitchhiked out of England altogether. His journey took him through France and eventually to Nerja in southern Spain, where his parents had a holiday home. He stayed for two years, joined by his brother Andy, who started a satellite TV business that John helped run for a while. It was in Nerja that John met Encarni who became his wife.

“Eventually we made our way down the coast to Gibraltar,” he explains. “My other brother was here at the time, then my parents moved over.” First, there was the Star Bar, which John and his father took on, joined later by Andy. The Clipper came next, then the Lord Nelson, Gibraltar Arms, and then O’Reilly’s. The Hunters went on to add to their hospitality portfolio and opened Jury’s (“a bit of a reclamation project” John says), then the Bridge Bar & Grill and Bistro Point at the University.

Through these businesses, John and his family weathered the booms and busts of hospitality. “Covid was tough,” he comments. “For hospitality worldwide, but here especially, it was very challenging.”

It was during these turbulent pandemic years that John’s lifelong but quiet love of art re-emerged. “I’ve always done bits and bobs,” he says. “I did art at school, low-level art, really, but I always enjoyed being creative.”

Golf, his usual outlet for stress, no longer offered enough escape. “Golf’s great for switching off for a few hours, but my mind would still wander,” he explains. Looking for another way to relax, John turned to painting.

In January 2023, he decided to test some new techniques. “I just had an idea and I did four or five paintings and my sons, Josh and Javi, encouraged me to hold an exhibition.”

In June of that year, he did just that, staging his first solo exhibition at The San Roque Golf Club where, to his surprise, he sold paintings. Then came invitations to join a group show with local artists, people that have become not just collaborators but close friends. Another exhibition followed that Christmas, and soon John’s abstract pieces began finding homes beyond his own walls. Then, in March, he took his canvases to London to the Art Space Art Fair at the Dockside Vaults in St Katharine Docks. “I met so many great artists there, and apart from anything else it's all about making connections and networking.”

John’s art is difficult to pin down, but intentionally so. There are hints of landscapes sometimes, echoes of movement, colour fields that seem to shift under the eye, but there is no narrative, no hidden image to puzzle out. Instead, his paintings invite the viewer to stand in front of them and simply feel.

“People always ask what it’s meant to be,” he says. “I don’t like to say because I want them to see what they see.”

Over the years, John has experimented with different techniques, including watercolours, resin work and, more recently, drip painting. “I was in my garage, painting something, and there was an old canvas board on the floor onto which I was flicking the brush to get rid of excess paint,” he states. “People might not believe it, but my family, especially my nephew, liked that first piece and that’s how the abstract work started. Then I discovered Jackson Pollock and felt a spark of recognition.”

“I love the way I paint now, I like to just go with the flow,” he says. Unlike his poppy paintings, which start with a clear idea, his favourite pieces evolve on the canvas, moment by moment. “I start off doing something and see where it takes me. For me, that’s how it should be, coming from inside.”

Today, his “studio” remains his garage. “It’s very messy,” he admits, grinning. “I tidied up the other day, and you could hardly see the original paint on the floor.”

Where does the inspiration come from?

Sometimes, it’s something tangible, like the Poppies series of paintings featuring bright, layered blooms that nod to tradition and memory, though they weren’t made specifically for Remembrance Day. More often, it’s whatever finds him in the moment. One canvas might suggest a chessboard, another, scrambled eggs. “The first one I sold was called Broken Eggs,” he recalls with a chuck-

le. “Another was titled Chess, a black and white painting that I just loved.”

He often begins with a layer of glue that gives the canvas an unexpected body and texture. Tilt the painting, and you’ll see ridges, swirls, and edges that catch the light differently at every angle. “It’s got depth,” he explains. “It’s not just flat. I love that.”

A piece currently hanging in an Italian restaurant has been variously described as resembling snake heads or spaghetti. “It’s whatever you want it to be,” John exclaims. That’s the joy of abstract art: it invites you in and lets your mind wander. He even jokes about installing some of his art on a revolving mount, so the image shifts every few minutes, revealing hidden shapes, which would be particularly suited to his Dream Space series.

John works mostly with acrylics but loves to experiment with enamel paint too. “Pollock used enamel,” he says. “I did a piece called Caveman in black and white and finished it with enamel drips. It sits high on the canvas and it stands out. I like that.”

For John, it’s all about staying open, playing with ideas and techniques, and never stopping learning: from his first poppy paintings to his evolving abstracts, each work builds on the last. His process is instinctive, and he rarely plans every detail, preferring to let the painting grow organically, although occasionally with a bit of input from Encarni, who might tell him to swap out colours mid-flow.

“When I go to bed at night, it sometimes takes me ages to go to sleep because my brain's thinking about different techniques and ideas, and a lot of the time I come up with some great ideas, but you can't photograph what’s going on in your head,” he smiles. “I've got a little sketchbook that I keep in my bag so that if I think of something when I am out and about I can jot it down.”

While John draws inspiration from Pollock’s energy and technique, his own style always combines multiple layers: underneath the drips, there’s often an entire painting, adding depth and dimension when viewed from different angles.

These days, John has scaled back the pub empire from eight venues to three. “It’s enough,” he says. This gives him the time to paint whenever he can, balancing his day job with his art practice, late-night ideas, and dreams for future shows in Spain, London and hopefully Gibraltar too.

“Sometimes I wish I’d got into painting earlier, but maybe it’s a good thing I didn’t because I’m a big believer in that things happen for a reason,” he states. “I’m getting a bit more spiritual in my old age, I’m mellower and more relaxed.”

For John, the journey is about much more than selling: it’s a chance to reinvent himself, to keep experimenting, and to share a bit of his own ‘dream space’ with everyone who sees his work.

If you want to see John’s latest work, explore the collection and maybe purchase a unique work of art, go along to the San Roque Club between the 1st and 31st August where he will be exhibiting alongside fellow artist Doreen Ingebrigtsen. John will be showcasing pieces from his Dream Series, a body of work inspired by movement, memory, and emotion. Doreen will be presenting her vibrant and expressive Summer Series — together, their styles create a colourful and compelling visual dialogue.

I would like to thank all my family and friends for their support and encouragement, and I hope to see as many of you as possible at my exhibition at San Roque in August, when 10% of any sales will be donated to Save the Children charity.”

www.venandi-art.com

52ND GIBRALTAR INTERNATIONAL ART EXHIBITION

Gibraltar Cultural Services (GCS), on behalf of the Ministry of Culture, is inviting entries for the 52nd Gibraltar International Art Competition. Entries will be exhibited at the Gustavo Bacarisas Gallery from 5th November to 15th November 2025.

The competition is open to anyone aged 16 and over as on 3rd November 2025. A maximum of two paintings and two sculptures may be submitted by each artist with a £10 entry fee applicable per work.

Works must be original and not previously entered in any GCS competition

Prizes are:

• 1st Prize The Gustavo Bacarisas Prize £5,000

• 2nd Prize The Jacobo Azagury Prize £2,000

• 3rd Prize The Leni Mifsud Prize £1,500

• Best Gibraltar Theme The Rudesindo Mannia Prize £1,000

• Best Young Artist (16-24 yrs) The Mario Finlayson Prize £1,000

All the above listed winning artworks will become the property of the Ministry of Culture.

Entry forms and rules are available from:

• www.culture.gi/forms

• The John Mackintosh Hall, 308 Main Street

• The Fine Arts Gallery, Casemates Square

• GEMA Gallery, Montagu Bastion, Line Wall Road

Entries must be handed in at the Gustavo Bacarisas Gallery from Wednesday 22nd to Friday 24th October 2025 between 3pm and 7pm.

For any queries, please contact GCS’ Events Department via email info@culture.gi or on Tel. 20067236.

HAPPYNATIONAL DAY GIBRALTAR

Wishing all our clients, friends and family a very joyful National day

Wishing all our clients, friends and family a very joyful National day

Happy National day 2025 from the Gibraltar Amateur Radio Society

MAMA Lotties

NAtional Day

Recipes

Mama’s Vegan Torta De Acelga

Serves: 6 | Cooking Time: 30 Minutes

Filling

• 600g fresh spinach

• 3 garlic cloves

• 150g vegan parmesan cheese

• Olive oil

• Salt

• 150g chickpea flour

• 150g water

Pie

• 500g vegan puff pastry

• 100ml nut milk

Kick off this recipe by cooking and seasoning the spinach filling. One of the most important things we do for this recipe is remove the water from the spinach leaves.

Dice down and chop the garlic into little pieces and add them to a large pot with olive oil.

Once the oil heats up and the garlic begins to cook, rip the spinach leaves apart with your hands and add them to the pot with a generous pinch of salt.

Stir the spinach constantly until it all reduces in size; you’ll

Mama’s Rolitos

• 5 thin slices beef

• 1 roasted red pepper

• 2 slices of ham

• 2 boiled eggs

• green or black pitted olives

• 3 medium potatoes

• 1 tbsp butter

• splash milk

Sauce

• 100 g almonds

• parsley

• breadcrumbs

• 400g chopped tomatoes

• 3 cloves of garlic

• 1 large onion

• glass of white wine

• oil

• salt

• pepper

• water

find that it releases plenty of water. Fry this for several minutes until all the water evaporates. You can squeeze the spinach with a spoon to check.

Whisk together the chickpea flour and water until smooth. When the spinach is cooked, remove it from the heat and mix it together with the grated cheese, and chickpea mix.

Next, lay out the puff pastry, Cover a medium-sized oven dish with greaseproof paper and place a layer of puff pastry

in the bottom of the dish (also covering the sides), fill with the spinach mix, and cover the dish with a puff pastry “lid”. Brush with some nut milk and transfer the oven to bake at 180ºC – 200ºC for around 25 minutes, until the pastry is golden and puffed.

Once ready, remove from the oven and allow the torta de acelga to cool slightly before cutting.

Rolitos are a Gibraltarian treasure. They can be tricky to prepare, but believe them when they say, everything good is worth waiting for.

Boil your eggs and finely dice, along with your peppers, ham and olives. Once everything is finely chopped, mix it together in a large bowl and begin to roll your beef. Place a spoon or two of the stuffing along the middle and roll. Use a cocktail stick at each end to keep it from unrolling.

Leave your beef to one side and begin with the sauce. Finely chop your garlic and onion and fry until the onion is translucent. When ready, add the chopped tomatoes and the rest of the ingredients.

Add your beef to the pan and leave for 15 -‐ 20 minutes until everything is cooked through. If you see the sauce is thickening too much, add water until you get a consistency you are happy with.

Whilst the rolitos are stewing, wash and dice your potatoes and boil until soft, then mash with butter and milk.

TIP

Use a cocktail stick to keep your rolled up beef and stuffing in one piece.

Gibraltar from Insight Community magaziNE

Gibraltar from Insight Community magaziNE

Lay me down gently

by Joe Adamberry

Lay me down gently, ‘neath a silver Rock

Bathed in gentle moonlight, where the seagulls flock

Lay me down gently, don’t disturb my sleep

Memories of a lifetime, mine for me to keep

Sails on the horizon, ghostlike in the mist

On my way to judgement, not going to resist

Been travelling on empty, nowhere left to roam

How deep is the ocean, how far is Babylon

Fooled you so completely, for a little while

Many words were spoken behind a painted smile

Beyond this heart so broken, there’s still an open door

Lay me down gently, I could be coming back for more

Lay me down gently, ‘neath a silver Rock

Bathed in gentle moonlight where the seagulls flock

Lay me down gently, and leave the music on

Need to sing this melody to the Rock where I belong

What does it mean to be Gibraltarian?

Most Gibraltarians will tell you that they have an overwhelming sense of national pride and this is demonstrated each year on 10th September when a sea of red and white sweeps across the Rock for National Day. Flags flutter from balconies, kids paint their faces, and the streets are filled with music, laughter and a feeling that’s hard to describe unless you’ve lived it.This is when Gibraltarians come together to celebrate not just a place on the map, but a proud identity that spans generations.

that is hard to match. Low crime rates, close-knit communities, excellent education and healthcare systems, and a rich calendar of cultural and social events make it an ideal place to raise families and grow old with dignity.

With a population of 40,126, and around 32,742in the working population, with approximately half of that number commuting daily from Spain, cultures don’t just coexist, they collaborate together.

Gibraltar may be small, but it knows how to run things through its own Parliament based on the Westminster model, which handles all internal affairs from education to health care, while the UK takes care of defence and foreign relations. Representing the Crown in Gibraltar is His Excellency the Governor, Lieutenant General Sir Ben Bathurst.The current Chief Minister is Fabian Picardo QC, leader of the Gibraltar Socialist Labour Party (GSLP), working in coalition with the Liberal Party led by Deputy Chief Minister Dr Joseph Garcia. Together, they’ve steered Gibraltar through big moments, not least of which was Gibraltar’s departure from the European Union.

While 95.9% of Gibraltarians voted to stay in the EU during the 2016 referendum (one of the highest "Remain" votes anywhere!), Gibraltar left along with the UK, butit made sure that it had a voice at every stage of the negotiation process.

National Day itself has its roots in Gibraltar’s first sovereignty referendum back in 1967. With a massive turnout of nearly 96%, an overwhelming 99.2% of voters chose to stay British. That moment still defines the people of Gibraltar. It’s why they wear red and white on National Day

To onlookers, Gibraltar might appear to be a British Overseas Territory situated at the southern tip of the Iberian Peninsula at the western end of the Mediterranean, with a shared land border with Spain to the north and just 14 kilometres (or 9 miles) away from Morocco to the south, across the iconic Strait of Gibraltar, one of the busiest shipping lanes in the world. However, for those who call it home, it is a symbol of resilience, history, and unity. The Rock has seen sieges, wars, and diplomatic standoffs, and yet through it all, the Gibraltarian spirit has endured.The roots of the community are as deep and complex as the limestone caverns that run beneath the Upper Rock. Gibraltarians are a mix of Genoese, British, Spanish, Maltese, and Portuguese descent, some with strong historical ties to both Moroccan and Jewish ancestry. Where else can you watch people of different faiths - Catholic, Jewish, Muslim, and Hindu - live together in harmony, respecting each other’s traditions and holidays?This cultural blend makes Gibraltar unique in every sense, through shared stories, language, traditions, and an unshakeable pride in being Gibraltarian.This is where traditions thrive and religious and cultural holidays from many backgrounds are celebrated, whether that is with Catholic processions, Diwali lights, Ramadan feasts, or Hanukkah celebrations, each one reflecting a deep respect for diversity. This isn’t just tolerance; it’s a way of life.

What makes Gibraltar feel like home is more than its stunning location, it’s the people. There’s a warmth in the way neighbours greet each other on Main Street, often clustered in small groups during their morning stroll, together with a familiarity in the buzz of children playing in Alameda Gardens, and a sense of belonging at every local café and beachside BBQ.

Gibraltar’s language is a unique blend that adds to the cultural diversity, with English being the official language, but listen out and you will hear daily chats often sliding into Llanito, a blend of English and Spanish, with words borrowed from a few other languages for good measure.

Despite its small size, just 6.8 square kilometres, Gibraltar offers a quality of life

and why they celebrate not just with special events and concerts, and this year with a Drone Display, but with pride.

It wasn’t a one-time declaration either. In 2002, Gibraltar went to the polls again, this time to reject a proposed shared sovereignty with Spain, and guess what? 98.9% said ‘No’. The message has always been clear: Gibraltar is Gibraltarian, and that is the message that has been taken all the way to the United Nations, year after year, thanks to the Government and the Self-Determination for Gibraltar Group.

Gibraltar may have a small economy, but it makes a big impact. It doesn’t take development aid from the UK

and has built a modern economy based on four key pillars: financial services, maritime operations, e-gaming, and tourism.

Tourism is a big one. From the famous Barbary macaques to the stunning views at Europa Point, there’s so much to love about this little corner of the world. History buffs can explore the Great Siege Tunnels and Moorish Castle; nature lovers can hike the Upper Rock or dive beneath the waters, and there’s nothing quite like a summer’s day at Catalan Bay, or sitting at a bar or restaurant in Casemates with a plate of calentita (considered to be Gibraltar's unofficial national dish) and a cold drink in hand.

Whilst National Day is about honouring the past, Gibraltar is not afraid of the future. The Overseas Territory is leaning into technology, sustainability, and innovation, with projects that aim to make the economy greener and more resilient. The University of Gibraltar is growing in reputation and ambition, helping to educate the next generation. The greatest investment Gibraltar has made is in its people. Education is free and accessible, with scholarships that allow young people to study in the UK and abroad. Many return with a renewed sense of purpose, contributing to Gibraltar’s economy, public service, and civic life.

Looking ahead, Gibraltar continues to evolve. From sustainable development to cultural preservation, the conversation about the future is vibrant and ongoing. Initiatives to green the streets, preserve heritage sites, and support mental health are not just policy - they are acts of love for ‘Our Rock, Our Home’.

OUR ROCK, OUR HOME

By Jo Ward

Enter and win in our Tagore National Day Competiton.

Simply answer our National Day question and stand a chance to win a Nomination Starter bracelet with 18ct gold letter charm.

Send your answers to jeaninsight@gibtelecom.net with your contact details. Closing date 20th Sept

STEPS OF PRIDE: GIBRALTAR’S YOUTH REPAINT AN ICON FOR NATIONAL DAY

As Gibraltar gears up for National Day, one of its most beloved landmarks has had a fresh burst of colour, thanks to the energy and teamwork of local young people and community volunteers. Over five days, the Referendum Steps were given a complete facelift, turning them once again into a vibrant symbol of civic pride.

The project began with a simple request from a local resident to the Ministry of Housing, but quickly grew into something much bigger—a chance for Gibraltar’s youth clubs, community projects, and volunteers of all ages to roll up their sleeves and create something meaningful together.

When the final brushstrokes were complete, the steps weren’t just brighter; they were a statement. A statement about collaboration, pride, and the power of community spirit.

Ministers Christian Santos and Pat Orfila paid a visit during the project, chatting with both the young people hard at work and the residents who had asked for the steps to be revived. “This is a powerful example of what can be achieved when people work together,” Santos said. “Our young people have shown great teamwork and commitment, working alongside volunteers from the wider community to complete a project which will benefit Gibraltar as a whole.”

And it’s not just locals who will enjoy the result. With the steps being a popular stop for visitors, the new look sends a message that Gibraltar takes pride in its spaces—and the people who care for them.

This wasn’t just a repainting. It was a reminder that small acts of community spirit can leave a mark as bold and lasting as the colours on the steps themselves.

HAPPY NATIONAL DAY

FROM EVERYONE AT WATERPORT DAY CENTRE

Woman

HOW SOCIAL MEDIA SHAPES WOMEN’S SELF-IMAGE

THE EVOLUTION OF FASHION

SUMMER SKIN CARE THE IMPORTANCE OF ACCESSORIES

FINDING YOUR VOICE

In recent years, the link between self-confidence and digital culture has become a hot topic across newsrooms, classrooms, and dinner tables alike. While social media was once hailed as a tool for connection and self-expression, it is increasingly scrutinized for how it shapes identity, body image, and self-worth. The posts we see, the filters that change how we look, and the way likes and comments are counted all quietly shape how people – especially young women – feel about themselves. However, the conversation is gradually changing from simply blaming the platforms to exploring solutions.

The Paradox.

Social media is like a double-edged screen. It’s paradoxical: both empowering and damaging,with an influence that spans age, culture, and identity. It allows us to easily connect and join communities, be creative and have access to information and tools for learning and business. However, it’s damaging aspects go hand in hand in that excessive social media use can lead to addiction and compulsive behaviour where reality becomes distorted and we are more open to negative interactions such as harassment or cyberbullying. Another way to look at this is if a platform connects you with your best friend but also fuels your deepest insecurities, is the platform a blessing or a curse? And how or where do you draw the line that gives it this power?

The Conf idence Crushers.

A lot of the ways social media has this power is in the way we perceive what weare looking at. That is to say that social media itself isn’t the problem. It is human nature and a common part of human social life to compare oneself to others.So, whenyou are scrolling through curated highlight reels, you might compare your real life to others filtered realities, and even knowing these images are edited doesn’t always prevent the emotional effect. It bringsa certain meaning to the idiom “the grass isgreener on the other side”.

Being exposed to the heavy use of filters and editing apps creates unattainable ideals for appearance, relationships, and success which can make us feel as though our natural state or current lifestyle is “not enough”. This has the potential to create this subconscious pressure to look and perform to a certain standard. For instance, when scrolling through social media, youmightoften encounter images of people at the beach - lean, toned, confidently wearing small swimsuits. Such images can easily spark feelings of insecurity about your own body. Yet, this experience can be seen in two different lights. For some, social media creates pressure to conform to unrealistic ideals, making it difficult to let the unfiltered version take centre stage. For others, these images serve as motivation to set new goals and work toward greater confidence or fitness. The latter then changes the idiom to “the grass is greener where you water it.”

Not The Same, but The Same Fight.

One solution created to fight against this was by taking part in the NoFilter movement. This began as a hashtag encouraging

people – especially women – to post raw, unedited content of themselves. This social media fad promotes unfiltered, unprocessed beauty over staged perfection by having users post photographs and videos without editing or filters, which allows us to see what is really behind the lens. It helped challenge the narrow ideals pushed by mainstream advertising and influencer culture and normalizes imperfections and redefines beauty standards which has the potential to inspire younger generations. It doesn’t only show that every woman looks different without a filter, which is okay, but also that everyone is fighting the same battle against the harrowing effects social media has on the our confidence.Thisalso shows that social media’s damaging aspects can be challenged from within the platform itself.

Confdence Build ers.

This being said, how a person strengthens their sense of worth can look differently for everyone, but it is good practice to remind each other that by choosing to post honesty over perfection, we are representing the real. When we can see role models who share a similar background, body type, culture or interest, it shows that success, beauty and strength come in many forms, and this representation can normalise ambition and self-expression.This is particularly true now that women may freely express themselves on social media without worrying about what others would think of them andthis sort of freedom can reinforce a sense of agency and voice.

When we post something that comes from our true self, we create this opportunity to engage with similar minded people and build communities and support networks. These kinds of places allow women everywhere to find groups for shared experienc-

es and receive encouragement from others who understand. In this sense, social media gives us a platform to campaign for causes, and mobilize support, reinforcing the belief that our voice matters. This positive feedback can boost the self-esteem in everyone involved.

CONFIDENCE in the click

Control In Digital Conf idence.

So, who is really in control of women’s confidence in social media? Is it the algorithms and tech platforms shaping our confidence or is it thetype of contentwepost? All of these small decisions you make over time have the power to influence your online persona without you even being aware of it. Social media will always be a mix of highlight reels and harsh noise, but confidence comes from remembering you get to choose how much of it you let in. If you curate your feed like you would choose your friendskeep what inspires you, mute what drains you, and never forget that the most valuable ‘likes’ are the ones you give yourself.

HOW SOCIAL MEDIA SHAPES WOMEN’S SELF-IMAGE

THE EVOLUTION OF FASHION

All of the time periods are worth studying for anyone interested in fashion, so let us explore relatively recent fashion history from the 1920’s until the present day:

1920s:

The 1920s are often remembered as the age of glitz, jazz, and glamour. However, despite this, the twenties were also marked by simplicity and practicality.

After the end of the Great War, women wanted more minimalistic and comfortable clothing. Therefore, no more corsets, bustle skirts and other pieces characteristic of the Victorian era.

The new popular fashion trend, mainly popularised by Coco Chanel and Jean Patou, was the flapper look - a rather boyish look. The flapper dress was characterised by a dropped waist, hemlines that rose to just below the knee and its simplicity. With more simple clothes, made with less expensive materials. Women could afford to dress well for every occasion.

1930s:

Women’s fashion softly transitioned from the boyish look of the previous decade into the feminine silhouette of the early thirties. An important trend was the bias cut, a technique that allows the fabric to drape over the body.

In addition, the cinema of the 30’s and specifically Hollywood had a significant impact on fashion. Film stars like Greta Garbo and Marlene Dietrich became some of the first Hollywood style icons.

A good example is Balenciaga’s Sack dress from 1957. This fashion design shocked the world, as he pioneered never before seen silhouettes in women’s fashion. Balenciaga gave volume to his dresses and skirts through the skilful manipulation of the fabric.

Another designer who rivalled the Dior New Look was Coco Chanel. She reopened her business in 1954 and reintroduced her signature slim look with boxy jackets and straight skirts.

1960s:

Designers such as Mary Quant and Pierre Cardin created clothes that felt liberating, daring and fun while staying practical. They often questioned conventional gender norms. Yves Saint Laurent invented the first tuxedo for women. It popularised androgynous looks.

New innovative materials were introduced, such as acrylics, polyesters, PVC, vinyl and metallics. Bright colours began replacing the sober palette of the previous decades. By the late 1960’s, fashion began transitioning towards the hippie aesthetic which was a way of rejecting mainstream fashion.

1970s:

The decade saw a wide range of popular fashions. The hippie style was in vogue, particularly with the prairie dresses that were incorporated into high fashion collections.

Patchwork, knitting, embroidery and synthetic materials resulted in the 70s being known as the Polyester decade.

Yamamoto employed deconstruction and exaggerated proportions. Black emerged as the new it colour.

1990s:

The sportswear looks of the eighties continued into the early nineties with biker shorts, leggings and oversized hoodies. Fashion then moved towards a more casual style of dressing and minimalism. The slip dress was the biggest fashion trend. Grunge fashion was pioneered by Marc Jacobs and Alexander McQueen. Items include distressed jeans, flannel shirts, Doc Martens. High waisted jeans and tartan mini-skirts were prominent in these looks.

2000s:

The most dominant item was jeans. Its style evolved throughout the years: lowrise, bell-bottom, skinny and ripped jeans. They became an acceptable item to wear at practically all occasions. Trainers were also an important part of the look, especially retro Nike Air Jordan’s and Adidas Yeezys.

The predominant looks of the decade were the bohemian look that replaced the grunge look of the nineties vintage and handmade clothing was in vogue.

2010s:

Throughout the 2010s, many women wore workout gear not just for sport, but as casual everyday wear. In this decade, it was fashion bloggers and influencers due to the rise of social media.

Fashion has an extremely long history and the 20th century has seen, undoubtedly, the most radical evolution of fashion from one decade to the next.

1940s:

The second World War led to a shortage of materials and rationing. Fashion became practical. A common look involved padded shoulders, cinched waist, and hemlines below the knee.

After the war, Christian Dior introduced his iconic New Look in 1947, which was a ground-breaking design, ahead of its time with the cinched-in waist and embodied full skirt.

The fashion world had never seen such elaborate designs, using an abundance of fabric to create Dior’s lavish, elegant look, celebrating women. Using an excess of fabric was unheard of.

1950s:

The 1950s were characterised by feminine and elegant silhouettes, with cinched waists and full dresses and skirts. Dior’s New Look remained popular.

Later in the decade, the hippie style left room for the glamorous looks of the disco era with designer Halston at the forefront.

Diane Von Furstenberg’s timeless, iconic wrap dress reflected a more liberal look. Sportswear also re-entered the fashion arena.

1980s:

The 80s was a decade of cultural transformation and the expression of individuality. Neon clothes and jumpsuits were popular. Jean-Paul Gaultier and Versace were among fashion designers who responded to that trend.

Music and the popularity of fitness in the 1980s had a major influence on fashion: Vivienne Westwood opened the decade with stylish sportswear and the soft New Romantics style with her 1981 Pirate collection and Hip Hop.

Another revelatory fashion scene emerged from Japan. Designers such as Yohji

There was also a return to maximalism from the 1980s, incorporating bright colours and bold textures to the collections.

Besides the trends themselves, the 2010s brought a bigger focus on sustainability issues. Both consumers and companies began to speak about the impact of fashion on the environment.

2020s:

People have adopted cosy and practical clothing and activewear has become a fashion trend again. The value of the minimalism of the 90’s has resurfaced.

So far, the 2020s also brought back trends characteristic of other decades, like mini dresses and skirts from the 60s.

Style and fashion constantly evolve and what we wear is undoubtedly a sartorial reflection of our personality - making it exciting and unpredictable.

SUMMER USUALLY MEANS WEARING LESS MAKE-UP, BEACH DAYS AND LOTS OF OUTDOOR ADVENTURES. WHILST WE ALL LOVE HAVING THAT SUMMER GLOW, IT’S ALSO IMPORTANT WE PROPERLY TAKE CARE OF OUR SKIN ALL YEAR ROUND. HERE IS YOUR GO-TO GUIDE FOR KEEPING YOUR FACE HEALTHY, RADIANT AND PROTECTED ALL SUMMER LONG.

Wearing sunscreen is non-negotiable

A lot of foundations nowadays have factor 15 sunscreen in them, but that sadly won’t cut it. Living in a country where the UV is often high, it is important to wear a factor 50 cream daily, even on cloudy days. Schrammek’s Sensiderm SPR50+ cream is perfect to apply underneath your make-up in the morning and can be used in place of your moisturiser. Garnier also does a spray mist that can be applied over your make-up.

Eat antioxidant rich foods

Summer is the perfect season to load up on berries, fresh fruit and vegetables as we usually crave more of them. To help fight free radicals and keep your skin glowing from within, try and eat a diet with plenty of cucumbers, watermelon, berries, tomatoes, spinach and leafy greens, avocados and pomegranates. Below is an idea for a skin boosting smoothie for you to try. Just add to a blender, blend and enjoy!

Ingredients:

• 100g blueberries

• 100g cucumber

• 1.2 avocado

• 200ml coconut water

• 1 tablespoon chia seeds

• 1 handful spinach

• 1 scoop of collagen powder

• Hydrate inside and out

Hot weather and sun exposure can really dehydrate your skin. Make sure you are drinking plenty of water, and I’d suggest taking it one step further and drinking a daily electrolyte to make sure you are properly hydrating yourself. We tend to lose a lot of water in the summer when we sweat etc, so adding in electrolytes ensures that those essential salts and minerals are being absorbed. Adding hyaluronic acid to your skincare routine will also assist with hydration and strengthening the skin’s natural barrier.

Switch to a lighter moisturiser or BB cream

Using a heavy moisturiser during the day can leave your skin feeling oily and greasy, which is why gel-based or water-based moisturisers can feel lighter on your skin and will hydrate your face with-

YOUR GUIDE TO SummerSkincare

out clogging your pores. Many also prefer to opt for a BB cream/tinted moisturiser instead of foundation in the summer as it’s more of a lightweight coverage, allowing your skin to breathe and providing a dewy finish. They also provide a multitasking formula where they act as a moisturiser, SPF, primer and tint all in one. Laura Mercier Tinted Moisturiser is a highly rated product. Or for something more affordable, try Maybelline Dream Fresh BB Cream.

Avoid over-exfoliating

While exfoliation helps remove dead skin cells, it is also possible to overdo it. Exfoliating too often can make your skin more sensitive to the sun. Try and stick to exfoliating once or twice a week with a gentle scrub or chemical exfoliant.

Pick the right treatments

If you love your trips to the beauty salon in the summer, make sure you’re picking the right treatments for your skin type in the summer months. You can speak to a professional about this, but a couple of popular ones are:

HydraFacial: This signature facial, offered at Infinity Aesthetics is perfect for relieving congested, dull skin and provides an instant glow with zero downtime. It combines cleansing, exfoliation, extraction, hydration, and antioxidant protection in one procedure. The key steps include: Cleansing and Exfoliation: Removing

dead skin cells and impurities using a Vortex-Fusion delivery system.

Acid Peel: Applying a mild acid peel to further exfoliate and prepare the skin for extraction.

Extraction: Using a vacuum effect to painlessly remove blackheads, whiteheads, and other impurities from pores.

Hydration: Infusing the skin with a customized serum containing hyaluronic acid, antioxidants, peptides, and other nourishing ingredients.

Protection: Applying a protective serum to shield the skin from environmental damage.

Lymphatic Facial Drainage

A Lymphatic Facial Drainage (LFD) massage is a gentle, light-touch technique that stimulates the lymphatic system in the face and neck. It helps remove toxins, reduce puffiness, and promote overall skin health.

It works by stimulating lymph nodes using gentle massage techniques and promotes lymphatic circulation, aiding in the removal of toxins and excess fluid. It also helps to clear out congested lymphatic vessels and nodes.

So what are the benefits of a LFD facial?

Reduces puffiness and swelling: By stimulating lymphatic drainage, LFD helps remove excess fluid and reduce facial swelling. This is especially useful in summer and in hot weather conditions where we tend to hold onto more water.

Improves skin tone and texture: Increased lymphatic circulation promotes healthier, more radiant skin.

Minimizes fine lines and wrinkles: Improved circulation and reduced puffiness can help smooth out fine lines and wrinkles.

Enhances facial clarity: LFD can help reduce acne, blackheads, and other skin impurities.

Relaxing and calming: The gentle, soothing strokes can help reduce stress and promote relaxation. Compared to other facials on the market, it is relatively inexpensive treatment (starting at £50)

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Ocean Village Promenade

IMPORTANCE OF

ACCESSORISING YOUR OUTFIT CAN MAKE A HUGE DIFFERENCE TO HOW THE FINAL LOOK COMES TOGETHER

If you want to elevate your outfits but unsure how to use them effectively to enhance your style, there are a variety of ways to enhance your look.

Accessories include a cross section of items that can change the overall feel of what you are wearing.

Jewellery is the perfect place to start because even one piece can pull a whole outfit together.

Depending on your personal style you may want to pick a few delicate pieces that match, or look for one statement piece that works with the outfit you have put together. Here are a few tips for finding the perfect jewellery for your look:

Watches

Whether you prefer a more delicate watch or a larger chunkier piece, they are a great option for work and professional attire. Slim

leather straps or a wide band, there are a vast array of watch faces to choose from. Select a piece that reflects your personality.

Earrings

Like most pieces of jewellery, earrings should complement your own personal style and align with your wardrobe. If you are wearing your hair up, or perhaps a professional environment, wear a simple pearl or metal stud. Earrings can provide a chic addition or a glorious adornment in the shape of large gold hoops or a dangly costume variety.

Rings

Recently, rings worn on every finger have become incredibly popular. Different sizes, locations (base of finger/top of finger), and metals are incredibly trendy at the moment. You could add one feature ring that stands out from the rest of the rings on your finger, or look for a set of rings if you want to stick to a budget and try out the multi-ring look. If this is not quite your style, consider wearing a couple of your favourite rings to add

a final touch to the look. You can adopt a large ring look or opt for the more traditional metals such as gold, silver or platinum.

Bracelets

Whether it is a chunky acrylic bracelet or a more delicate metal chain, a bracelet can work well in cooler months over sleeves to add some texture to a more simple outfit. In summer, they can be layered to add definition to your wrists and some unique flair.

Layering

While this may feel less like accessories and more like the outfit, layers can work as additional accessories to your outfit.

Things like a mesh top, a long-lined cardigan, or even cute socks, can add a touch of extra finishing to the outfits you create.

Belts

A belt is a staple accessory because it has the power to completely change our outfits and is a great way to elevate any basics such as jeans and a T-shirt. It creates tex-

ACCESSORIES

ture to the look as well as it adds structure. If you want to buy one versatile belt, choose either a black or neutral light brown - it all depends on your wardrobe or preference. Leather belts look great over a jacket or a coat. It changes the way your dress, coat or jacket looks and your styling will appear to be more current.

A favourite way to use a belt as a layering accessory is to add it over the top of a maxi dress or during the winter, pop over chunky knitwear to embolden your look.

With regards to clothing that you layer over your outfits, you can look into different fabrics while remaining in the same colours, or using these layers as your accent colour, which you can easily remove should you be moving between more and less formal occasions.

Bags

Handbags are not just accessories; they are an extension of our personal style and a witness to our daily life. A handbag serve a dual purpose: functionality and fashion. They carry our essentials and personal

items - from mobile phones to makeup, offering convenience but more importantly, they complete our outfits, creating interest or making a bold statement, depending on the style chosen. The choice of bags is endless: designer, high street, vintage store chic. Not to mention sizes, colours and styles. Roomy tote bag? Ideal for everyday life. Silk clutch bag? Perfect for a glamorous evening event. Cross body bag? Practical and available in all manner of shapes.

Footwear

Shoes are often the first thing someone will look at when they meet you - so make a statement. They can certainly finalise the look of an outfit. Depending on the footwear, you can truly transform how your outfit will look and feel.

Whether a pair of on-trend trainers, fabulously high shoes or chunky, funky wedges, the options are endless. As with other accessories, the choice is often made for us depending on the practicality required and occasion.

Hats

Hats can be the magical element that creates a look. We have a huge number of styles to choose from. The most important essential point is to decide on a hat that you enjoy wearing and that it doesn’t wear you. Feeling comfortable and confident will make any hat look fantastic.

A hat can be an elegant or edgy accessory depending on the shape and style you select.

Whether it is a bucket hat, fedora, baseball cap, beret or the wide-brimmed hat, you have countless styles to play with. Where you are wearing it to and it’s purpose, naturally, plays a significant part in your choice.

An accessory can make a big difference to your look. You can create a pop of colour with a scarf or hat. Equally, a striking necklace can lift an outfit. There are countless ways to elevate how you look. Trust your instincts and choose one or more elements to create your own unique style.

EXPRESSION IS THE KEY TO CONFIDENCE. WHETHER IT'S IN WRITING, SPEAKING, SETTING BOUNDARIES, OR BEING CREATIVE, FINDING AND USING YOUR VOICE IS AN ESSENTIAL AND FREQUENTLY DISREGARDED ASPECT OF SELF-CARE WHICH COULD HAVE DAMAGING EFFECTS ON YOUR CONFIDENCE. PROTECTING YOUR ENERGY, HONOURING YOUR NEEDS, AND LIVING FULLY IN THE WORLD ARE ALL ACCOMPLISHED THROUGH THIS PROCESS. BUT WHAT DOES “FINDING YOUR VOICE” MEAN?

When we talk about self-care, we often think about bubble baths, rest, wine with the girls or skincare - but rarely do we talk about the courage it takes to simply say what we mean, out loud, to somebody else. Finding your voice means identifying, accepting, and expressing your own self, free from guilt, fear, or the urge to win over other people. It is something that some women may need to practise for years before they become accustomed to it as it could feel like they’re fighting a basic human need to be liked by others. However, not speaking up for yourself or suppressing your voice can feel suffocating and can lead to a variety of issues later in life, which is why expressing yourself is considered a form of self-care.

The Silent Ways We Shrink Ourselves.

Have you ever softened your words to be liked or avoid conflict? For example, you’re sitting at dinner and someone says something that crosses a line. You laugh it off, but later, your chest tightens. You wish you’d said something. That’s your voice, waiting to be heard. You might believe there are ways of handling situations politely as to not offend or trigger another person, and although this can work, it often leads to you downplaying your own emotions to accommodate others. It may feel selfless, but what you’re really do ing is lowering your self-worth. Shrinking ourselves can happen in many ways but some common habits women develop that silence their voices are:

The Most Overlooked Form of Self-Care.

• Unclear boundaries: Minimizing how you feel can lead to staying silent when you should speak up, especially in unhealthy or one-sided relationships.

• Miscommunication: Others may not know how you truly feel, which creates distance and misunderstandings.

Sometimes the real exhaustion isn’t always from doing too much, it’s from not saying enough.

Voice and Boundaries: The Protective Layer of Confidence.

• Over-apologising: Saying “sorry” for things that don’t require an apology (e.g., “Sorry, just one quick question…”) minimizes the legitimacy of speaking up.

• Qualifying statements: Using phrases like “I’m not sure, but…”, “This might be a dumb idea…”, or “I could be wrong…” before stating an opinion.

• People pleasing: Prioritizing others’ comfort or approval over their own needs or truth. Saying yes when they mean no. Smiling when they’re uncomfortable.

• Downplaying achievements: Minimizing success with phrases like “It was nothing” or “I just got lucky” to avoid appearing arrogant.

• Avoiding confrontation at all costs: Refusing to express when boundaries have been crossed, even in close relationships, to avoid guilt or conflict.

• Letting others interrupt or speak over them: Not reclaiming space in conversation or deferring to louder voices even when they know they’re right.

These might seem like small and insignificant habits that don’t mean much, but they can have long lasting mental, emotional and sometimes physical impacts. A few of them being:

• Emotional suppression: Pushing emotions down doesn’t make them disappear; they just get buried and build up. Over time, this can lead to anxiety or depression.

• Low self-worth: If you consistently invalidate your own emotions, you may unconsciously send yourself the message: “My feelings don’t matter,” which erodes confidence and self-respect.

• Stress-related health issues: Unprocessed emotions can manifest in the body as tension, headaches, fatigue, or digestive issues.

• Burnout: Constantly denying your needs and emotions can wear you down, especially if you're also taking care of others.

• Poor decision-making: If you're not tuned in to your emotions, it’s harder to make choices that truly serve you.

Voicing your boundaries is deeply linked to confidence because it is a direct expression of self-worth and self-trust. Your voice is more than just a way to communicate. It’s a living boundary that actively protects your space, energy, values and wellbeing. When you say things like “That doesn’t work for me.” Or “I need time to think about this.”, you’re signalling where you begin, and others end, and you’re marking a line between your needs and someone else’s expectations. Not to mention, staying silent can sometimes erase you, which is why by using your voice, you’re protecting your emotional terrain from being ignored or trampled. So, when you do speak up, even in small ways, you prove to yourself that your feelings, needs, and boundaries are valid, which builds more confidence.

In short, confidence is the inner belief that you matter. Using your voice is how you prove it to yourself and to the people around you.

Can you Rebuild Your Voice After Losing It?

What if you were silenced by trauma, shame, or fear? Can your voice come back? The good news is it absolutely can! The bad news is, it can take some time, but with practice, patience and understanding, you can speed up the process a little. If you feel like you can’t push through a metaphorical montage of major confidence building exercises (whatever those might be for you) instead start with small, meaningful steps. You don’t need to go from someone who can’t give their input during a discussion to someone who gives speeches on the global stage. Instead, some small ways you can practice using your voice today is by:

• Writing your thoughts uncensored in a journal or recording yourself on your phone: no one needs to see it unless you want them to!

• Speak your daily affirmations out loud in front of a mirror: and if you don’t normally do this, start by saying 3 nice things about yourself.

• Sharing an opinion, even if it’s small: you’re your own person with your own opinions.

• Stating your preferences out loud: say what you want to eat, watch, or do, even in casual conversations.

• Saying “no” without overexplaining: practice saying a simple and respectful “no” instead of offering an apology or excuse.

• Expressing a feeling to someone you trust: just naming your feeling is a step in the right direction.

• Ask a question: whether it’s clarifying something at work or asking for support from a friend.

Sometimes, self-care is whispering at first, until you remember how to roar. Above all, confidence is about being the real authentic you and this can look different for women from various cultural backgrounds, neurodivergent experiences, or trauma histories.

Remember: Your Voice Is Sacred.

So, what would change in your life if you trusted your voice more? In a way, your life would begin to shift in different ways that reflect deeper self-respect, clearer boundaries, and greater emotional freedom. You would likely feel more grounded in who you are, make decisions that truly serve you, experience less internal conflict and live with more freedom. But most importantly? You’d become someone you trust — and that kind of inner safety changes everything.

Simon Dumas Simon Dumas Simon Dumas

NASHVILLE NASHVILLE NASHVILLE

After Simon Dumas left for the US to seek a life in music nearly seven years ago, he became a member of Country Rock band ‘King Calaway’ who released various albums and toured with big name Country stars. They did national TV and Radio, they played the ‘Grand Ole Opry’ carving a reputation as a hot band to watch.

After Simon Dumas left for the US to seek a life in music nearly seven years ago, he became a member of Country Rock band ‘King Calaway’ who released various albums and toured with big name Country stars. They did national TV and Radio, they played the ‘Grand Ole Opry’ carving a reputation as a hot band to watch.

They were on the cusp of even greater success when they split amicably and now Simon has gone solo, setting new horizons in the music capital of the world. On a recent visit to the Rock, the Chronicle caught up with him after I recently saw him in a video clip at Europa Point trailing his new solo single ’Bonfire.’

“Yes it was! Over the last few months I have been working on a solo project here in Nashville. Finding my sound after spending the last six years immersed in Country Music, I have tried to really channel inspirations from both my time State-side and my former years.” Living in Nashville is probably living the dream of most songwriters.

Do you write for yourself first and also collaborate with other writers through networking, or are you currently compiling a solo album?

“I would say there is an even split with regards to my writing schedule. I work with songwriters in the Country music space, Christian space and pop space. Sometimes a song we’ve written feels really personal to me and I will then work towards having it as part of my own project. However, a lot of the songs I write are pitched to different artists and projects.”

After the years of ‘King Calaway’ was it hard to adjust, considering that you guys were on the cusp of greater success and you had tasted pretty big exposure? I hope it was all amicable but was it though?

have led to amazing opportunities to write for some major artists. Namely Matt Maher - I co-wrote one of his latest singles ‘Praise the Giver’. I was recently invited to a song-writing retreat in Nashville writing songs for Catholic Youth events that take place around the States and that was a really enjoyable and fruitful experience.”

I wondered whether Simon had given himself a time limit in which to achieve his goals or whether he had a  long term view to remain living and working in the music capital of the world?

“ In 2025 my goal is to release several songs starting at the end of April, while continuing to write. It’s hard to put a real time frame on Nashville though. I have been here for close to seven years and still sometimes it feels like only yesterday that I touched down for the first time. While we don’t plan on being here forever, it is home and my wife and I enjoy being surrounded by great friends and opportunities.” I couldn’t let our chat pass without asking have about Layla Rose who will be graduating in music at Nashville this year and plans to stay  to live there if her  visa is granted. I know from Layla that they regularly keep in touch.

“Yes, life after King Calaway was always going to be an adjustment after so many years and having been through so much together. Ultimately it felt like the time had come for us all to part ways and explore new journeys and I am grateful to still be friends with my ex-bandmates.”

Surviving and living in Nashville presents challenges. A married song writer has to eat for two, so do you play live gigs to put bread on the table or are you signed up as a solo artist and get paid with advance royalties?

“The great thing about being in Nashville is that there is no real shortage of opportunities. I have found myself playing gigs as a session player for other artists, as well as working part time at a studio which I really enjoy doing and these opportunities as well as one-off gigs, allow me the freedom to write. As I get ready to launch my solo project I am hoping to gig a bit more regularly again!”

I know that worship music is still in in your bones as I heard you play piano recently at our couples renewal of vows ceremony. Do you still write songs for this huge US market?

“Yes, I’ve always been drawn to worship music, simply as an expression of my own faith. In Nashville some great friendships

“ I am really happy for Layla and to see the way she is thriving here in Nashville. Her love of Country music runs deep and she couldn’t be in a better place to be honing her skills and forging her own path. We keep in touch on our ‘Llanitos in Nashville’ WhatsApp group (a very small group of which Layla, my wife and myself are the only members…chuckles) and get together every now and then for catch-ups.

“I would love to share with you that my new single ‘Bonfire’ will be released on all streaming platforms on April 25th. There has already been a great response from Gibraltar online towards the announcement and I want to thank those who have pre-saved my single. If you would like to, please head to my Instagram page @SimonDumas” where you can find a link to do so!  Pre-saving/ pre-adding a song is one of the most effective ways to communicate to Spotify and Apple Music etc, that they should turn their attention to it and gives it a massive boost upon release so thank you for your help in making this happen.”

Every now and again a rare talent emerges from our local music scene. It’s always gratifying to catch up with enterprising and talented young people who pursue their dreams outside our shores. When they go to do this in America and achieve what Simon Dumas has, and is still doing, is even more noteworthy.

If the stars align for Simon he will feature in even greater accomplishments than hitherto and that remains our hope for him and all others who strive for their musical goals.

Magik

Last launch at Call MAG Club

officially

MAG CLUB WAS THE PLACE TO BE ON FRIDAY 27TH JUNE AS MAGIK OFFICIALLY LAUNCHED THEIR ALBUM LAST CALL. THE DOUBLE ALBUM IS COMPOSED OF ONE HAVING MERELY ORIGINAL TRACKS AND THE OTHER IS COVERS IN ISOLATION THAT THEY RECORDED DURING THE PANDEMIC WHICH FEATURES AN ARRAY OF REARRANGED COVERS.

The event was sold out and the intimate aspect of it all is what sold it for me, aside from knowing that we were bound to watch a spectacle unfold before our very eyes.

The first track of the night Burn It Down is the fifth track on the album and it had a whole dose of adrenaline to get us all going. The opening riffs courtesy of Spanish rock music legend Manolo Arias and opening vocals makes this a true rock number and Giles Ramirez’s high pitches and vocals continue to mesmerise me to this day. The adrenaline doesn’t stop there and Peter Chichon’s drumming which serves as the amazing heartbeat of this band is sublime throughout as does the amazing bass work by Julian Guiterrez Martin aka Guty.

Next up we had Born Supernatural. The track is more mellow in vocals throughout but that doesn’t mean there won’t be any awesome guitars. I really like the tempo of this one especially the lead up to the chorus. In a live environment this one works very well and can be an anthem if played at a bigger venue.

Running Out of Time came up next and this one is special. The album version features the great Billy Sheehan on bass. Mr Sheehan’s CV in his own right boasts of performing with such names as Steve Vai, Mr Big and even the amazing David Lee Roth. The opening guitars make it sound like a battle is about to go down but it is a rock number that will rock your socks off and make you melt in every sense of the word. Giles’ vocals stay true to his roots throughout and those high pitches are enough to make me envious! What a talent and the live performance was definitely met with approval.

As mentioned above Last Call features an album titled Covers in Isolation. Those covers are given a twist but a nice twist and a good way of paying homage to the original tracks. They performed two of those back to back in Blame It On The Boogie by The Jackson 5 and Wishing Well by Free. Their rendition of Wishing Well is great and purely because they have definitely made it their own and the live version similar to the album version does the track justice, no doubt.

If you are really into the genre then I highly recommend checking out Set Me Free, especially when it gets to the chorus as it is such an incredible banger. One I have had on repeat admittedly the last few weeks. The covers continued and next up we had Bring A Little Lovin’. The 1968 track was written for a Spanish band called Los Bravos by the legendary Harry Vanda and George Young of Australian band The Easybeats. Magik’s version is more rock oriented as expected and the chorus is very catchy. On a side note the original was featured in the movie Once Upon A Time In Hollywood in 2019. It was incredibly melodic and one very catchy throughout to sing along to.

One of my favourites from the album is Black Mary Suicide. Black Mary Suicide is very classic Americana but has a fantastic and worthwhile rhythm to it. The live version is super and I even caught myself yelling out that it was coming next, oops? Jokes aside I really enjoyed listening to this one in a live environment and all four men definitely shine throughout.

If you know me as a music fanatic then you definitely know the acoustic music and especially acoustically adapted tracks are my jam. The intimacy of it all on the night came when Giles accompanied by Manolo performed Winds of Heaven. A track dedicated to all those fallen musicians. It is a beautiful track throughout and one that I am sure made a lot in attendance tearful. I thought of so many musicians that have passed on and I am sure that is what came to mind too when Giles wrote it. A true masterpiece.

One of the biggest surprises even though it was advertised beforehand was that we were going to be treated to a special performance by Tyketto’s own Danny Vaughn. Mr Vaughn is no stranger to the Rock and has performed with many other local musicians in the past. His track of choices was a classic in Desperado by Eagles. One that I feel overshadows many of their hits. The track penned by Don Henley and Glenn Frey was definitely delivered with justice and Mr Vaughn even managed to get us all to sing along with him.

A spectacular highlight was definitely to hear Peter Frampton’s classic Show Me The Way. It was actually that track that introduced me to Mr Frampton’s prowess and to listen to two fantastic voices in Giles Ramirez and Danny Vaughn perform it live is priceless. Manolo gave it a fresh edge with some impressive guitar work, breathing new energy into one of the standout tracks from their Covers in Isolation album.

A take on Up Around The Bend by Creedence Clearwater Revival was on the setlist which of course had me giddy ahead of the gig. Danny Vaughn, joined by Giles, brought extra depth to the vocals, adding a new layer to the classic track.

Maybe Tomorrow and Sticks & Stones—both taken from the Last Call album were also part of the set, showcasing the kind of top-tier musicianship you’d expect from these four. Each member gave a heartfelt performance that fit perfectly with the emotional vibe of the night.

Open Arms by Journey is a notoriously challenging song that most singers wouldn’t dare attempt—but Giles takes it on effortlessly, nailing even the highest Steve Perry notes and showing off his impressive vocal range.

Closing out the night with Fleetwood Mac’s Don’t Stop, the band wrapped up what felt like a true celebration of music. The packed crowd loved every minute of it.

The crowd of course wanted more and they got a spectacular cover of Go by Manolo's old band Niagra. Magik’s performance of the track was nothing short of captivating. They brought a raw intensity to the track, blending emotion and atmosphere with a fresh edge that made the song entirely their own.

The haunting melodies and pulsing energy were handled with finesse, showing both respect for the original and confidence in their own style.

On a personal note I would like to sincerely thank the band and their Management for allowing me the pleasure to not just write a review of this spectacular gig but to allow me the honour of capturing it. It was an immense pleasure to do so.

Verona, a city that enchants travellers with its timeless allure, is nestled in the Veneto region of northern Italy. Known for its rich history, captivating architecture, and a romantic ambiance that hovers over its streets like a soft whisper, Verona has been a source of inspiration for centuries. As I wandered through its cobblestone streets, I found myself immersed in a world where past and present seamlessly blend, creating an experience that is both enchanting and unforgettable.

One cannot speak of Verona without mentioning its most famous lovers, Romeo and Juliet. The city’s association with Shakespeare’s timeless tale of love and tragedy draws countless visitors to Casa di Giulietta, or Juliet’s House. As I stood beneath the famed balcony, it was easy to imagine the star-crossed lovers professing their eternal love. The bronze statue of Juliet in the courtyard is a popular spot for tourists to take photos and leave love notes, a testament to the enduring power of the story. While some may argue that the connection to Shakespeare’s play is a bit commercialized, there’s no denying the magic and allure it adds to the city’s character.

Beyond the romance of Juliet’s House, Verona boasts an impressive array of historical landmarks that reveal its storied past. The Arena di Verona, a Roman amphitheater that dates back to the 1st century AD, is a remarkable sight to behold. As I walked through its ancient arches and climbed the stone steps, I marveled at the thought of gladiators and spectators who once filled the arena. Today, it serves as a venue for opera performances and concerts, allowing visitors to experience its grandeur in a modern context.

Piazza delle Erbe, Verona’s bustling market square, is another gem that captures the essence of the city. Surrounded by colorful buildings adorned with frescoes, the square is a vibrant hub of activity. Market stalls brimming with fresh produce, artisanal goods, and local delicacies invite you to explore and savor the flavors of Verona. The lively atmosphere is complemented by the elegant Palazzo Maffei and the towering Lamberti Tower, both of which offer a glimpse into the city’s architectural heritage.

A short stroll from Piazza delle Erbe leads to the majestic Castelvecchio, a medieval fortress that stands as a testament to Verona’s strategic importance throughout history. The castle, with its imposing red brick walls and crenellated towers, now houses an art museum that showcases works by renowned artists such as Pisanello and Bellini. As I wandered through its halls, I couldn’t help but feel a sense of awe at the juxtaposition of art and history within these ancient walls.

VERONA ATraveler'sView of

Verona’s charm extends beyond its historic landmarks to its picturesque streets and hidden corners. The Adige River gracefully winds its way through the city, offering stunning views and serene promenades. As I crossed the Ponte Pietra, a Roman arch bridge, I was captivated by the beauty of the surrounding landscape. The view of the city from the top of Castel San Pietro, with its terracotta rooftops and lush greenery, is a sight that will forever be etched in my memory.

No visit to Verona would be complete without indulging in its culinary delights. The city’s trattorias and osterias serve up traditional Veronese dishes that are a feast for the senses. From hearty risottos to delectable pastries, every meal was a celebration of the region’s rich culinary heritage. One of my most memorable dining experiences was at a quaint osteria where I savored a dish of Amarone-braised beef paired with a glass of the renowned local wine.

Verona’s cultural scene is as vibrant as its history. The city hosts a variety of festivals and events throughout the year, including the Verona Opera Festival, which draws music lovers from around the world. During

my visit, I was fortunate enough to attend an open-air concert in the Piazza Bra, where the music filled the night air with a sense of joy and celebration.

As my time in Verona came to an end, I found myself reflecting on the city’s unique ability to capture the hearts of its visitors. Whether it’s the romance of Juliet’s House, the grandeur of the Arena, or the simple pleasure of wandering through its enchanting streets, Verona has a way of leaving an indelible mark on the soul. It’s a city where history comes alive, where every corner tells a story, and where the beauty of the past and the vibrancy of the present coexist in perfect harmony. For any traveller seeking a destination that is both timeless and enchanting, Verona is a place that promises to inspire and delight.

The beauty of living in Gibraltar is that you are never far from white sand beaches and crystal clear waters. Europe is home to beaches that rival that of the Caribbean, and this list is going to share some of the best from across the continent.

Sardinia, Italy

Sardinia is a haven for beach lovers, boasting some of the most stunning coastlines in the world. With its crystal-clear waters, powdery white sand and dramatic limestone cliffs, Sardinia's beaches are up there with the best. The island is quite big so to get the most of your holiday, renting a car is recommended.

Cala Goloritze: found in East Sardinia, this UNESCO World Heritage Site is reachable by boat or on a 1.5 hour hike. You can expect grand limestone cliffs and turquoise waters.

Spiaggia del Principe: based in the Northeast, this beach is famous for its emerald water and soft white sand. It’s also an easy beach to access.

Poetto Beach: perfect choice if you fancy a few hours at the beach and then a drink and some food afterwards, as there is a promenade with bars and restaurants.

Mallorca, Spain

Mallorca, located in the Bale aric islands, is renowned for its stunning beaches, clear turquoise waters, and picturesque villages. It is also the perfect holiday destination whether you’re travelling with family, your partner or your friends and you’re looking for fun and relaxation. Whilst you’ll probably want to stay in Palma or at least spend a day exploring it, a lot of the best beaches are scattered around the island.

Playa de Muro: based in the northeast, this is a long sandy beach that is popular with families due to it’s easy accessibility.

Antibes, France

Antibes is a charming French Riviera town, famous for its beach clubs, historic old town, and picturesque harbor. The town's charming streets are also

Best Beach Holidays In Europe

perfect for exploring, with boutique shops, cafes, and historic landmarks. To get here, I recommend flying (or basing yourself) in Nice and then it’s a short drive or train ride over. Antibes has a number of popular beaches as well as beach clubs, for if you prefer to have a more comfortable or luxurious day out.

Plage de la Gravette: hidden behind the old port, this is a small sandy beach with calm, shallow water.

Ksamil, Albania

Ksamil is a hidden gem on Albania's Albanian Riviera, and has some of the most stunning beaches in the Balkans. Ksamil is also a great base for exploring the surrounding area, with ancient ruins, scenic hiking trails, and traditional Albanian villages to discover.

Ksamil Islands Beach: clear and calm waters, perfect for snorkeling. You can also rent a kayak or paddle boat here.

Ksamil Public Beach (Central): is right in the centre of town and is lined with restaurants, bars and sunbed rentals.

Lori Beach: located in the Southwest, this is mostly a private beach with restaurant service and sunbeds (starting at 10 euros).

Nerja, Spain

Nerja is a charming coast al town and is only a 2 hour drive from Gibraltar, making it the perfect spot for a last minute getaway. Compared to other places in the Costa Del Sol, it is relatively cheap and there are still a few restaurants that offer a free tapa when you order a drink. The beaches are also beautiful and are close to the old town.

Burriana Beach: this is the longest beach in Nerja, which means you won’t struggle to find a space here. You can also rent balinese beds and hammocks online in advance.

Playa de Maro: this beach is famous for kayaking, as you can kayak along sea caves and waterfalls nearby.

Calo des Moro: this is a small secluded cove with intense turquoise waters and you’ll have a bit of a steep hike down to get to it. It’s one of the most instagrammed beaches in Europe!

Cala s’Almunia: this beach is perfect for those who want to try snorkeling and cliff diving, and is a relatively quiet area compared to other beaches in the area.

Plage de la Garoupe: fa mous for its crystal-clear water and luxury beach clubs such as Keller and Plage Joseph.

Millionaire’s Bay: although beautiful, this beach is quite hidden and requires some hiking to get to.

Playa Carabeo: this is a small and peaceful beach and doesn’t get as crowded as some of the other beaches in Nerja.

Crete, Greece

Crete is Greece's largest island, and has some of the most stunning beaches in the Mediterranean. Whether you're looking for vibrant beach parties or secluded spots for relaxation, Crete offers it all and is a lot more af fordable than some of the other Greek islands.

Elafonissi beach: famous for its pink sand and its shallow turquoise lagoon, it’s one of Greece’s most iconic beaches.

Balos lagoon: also has clear blue waters but the easiest way to access it is via boat from Kissamos.

Seitan Limania beach: known for its fjord-like cove with glowing blue water, it’s a must see whilst in Crete.

Bodrum, Turkey

Bodrum is a charming Turkish port town and is quickly becoming a popular holiday destination for many. It boasts luxury resorts, buzzing nightlife and relaxing beach clubs. There currently aren't direct

flights available from Malaga, so you would need to fly to London Gatwick first and then get a direct flight to Bodrum.

Orak Island: to swim in these turquoise waters, you’ll want to go on a boat trip that takes you to all the best swimming spots. This can be booked with GetYourGuide.

Bitez Beach: a sandy beach near Bodrum town, with plenty of restaurants and cafes right by the beach.

Turkbuku Beach: this beach is known as the ‘St Tropez of Turkey’ and is where you’ll find the luxury resorts and beach clubs.

Algarve, Portugal

The Algarve is a popular beach destination in southern Portugal, and you can access the region in just a 4 hour drive from Gibraltar. Whether you decide to stay in Portimao, Albuferia, Lagos or Vilamoura, there will be plenty of beaches for you to choose from.

Prai da Marinha (Lagoa): arguably one of the most iconic beaches in the Algarve, and featured in many travel ads.

Praia do Camilo (Lagos): golden sand beach with sea stacks and caves, it is easily accessible from Lagos town.

Praia de Sao Rafael (Albuferia): a family friendly beach with sunbeds for hire and restaurants nearby.

I hope this article has inspired you to visit one (or more) of these locations this summer!

MOTORING

GIBRALTAR INSIGHT FEATURES IN NORTHERN GROUP OF MOTORING WRITERS NEWSLETTER.

Damien says he has many fond memories of his first car, a 1986 ‘C’ Registered Ford Fiesta Pop Plus in white.

But being a Pop Plus really wasn’t good enough for him and didn’t have the street credibility he desired. So he visited scrap yards with his prized tool kit to remove parts, and went to accessory shops and made himself an XR2 lookalike, that did have more ‘street-cred’

He added XR2 wheels, go-faster stripes, a stuck-on rear spoiler and other bits and pieces to turn his dull car into a boy-racers dream machine.

Although the small 950cc engine coupled to a four-speed gearbox didn’t make it go like a XR2, at least it looked like on, which is all that mattered to Damien.

He says it had a tough life during the time he owned it. He took it to Warwick University with him and was great for going back and forth to home, though he admits not as quickly as he’d like.

Damien has been in the motor industry since 1996, starting his career at Audi UK. Since then he has been Managing Director of Fiat, Alfa Romeo, Jeep in the UK and spent a couple of years working for JEEP in Italy.

He is now Brand Director of LeapMotor UK, the latest entrant to the UK and European markets, and has been busy recently launching new models.

After he changed the hard-worked Fiesta for another car, his mother got his prized possession, and Damien thought it was going to a much gentler driver, and could spend the last years of its life going much slower. But after only a week, his mother managed to run it into the back of a bus, and that was it, the XR2 look-alike was no longer, fortunately nobody was hurt in the incident.

Damien’s Dream Car is a Ferrari Dino, he just loves the looks, and design of this Iconic motor. He has never driven one, but did once have the pleasure of sitting in one.

MY 1ST CAR

He does own a 1999 Alfa Spyder that has recently undergone a major overhaul and restoration, and it is now immaculate and probably better than it was when it rolled off the production line.

Live, Laugh, Leap

LeapMotor, a name you’ve probably not heard of before, nor have many others, and the name joins an ever growing list of Chinese manufacturers heading towards Europe and the UK.

Leapmotor sold outside China are put in showrooms by Leapmotor International, a joint venture owned 49;51 by the Chinese company and Stellantis Leapmotor. Stellantis also owns many brands including: Peugeot, Citroen, Alfa Romeo, JEEP, Vauxhall and Opel, and many more Globally.

The LeapMotor T03 Model Range is very simple, as there is only one model, it doesn’t get much simpler than that. It does have a quite nice list of standard equipment including alloy wheels, LED tail lights, LED daytime running lights, a 8-inch digital instrument display, a multifunction steering wheel, infotainment with sat-nav, and much more.

It is only available as a full electric car, and has a 37.3kWH battery, connected to a front mounted electric motor. It has a range of around 165 miles (265km). It produces equivalent to 94bhp and goes from 0-100kph in 12.7 seconds.

Quite surprisingly the little car seemed to struggle a little at low speeds, it was a bit lumpy, and just didn’t feel right. However at higher speeds, including motorway speeds it really came into its own, no problem holding

onto 70mph (110km) and is quiet, so I’m a little confused why a city car, feels happier going at higher speeds.

It’s small dimensions of 3.6m long makes it an ideal urban commuter, easy to park, in the tightest of spaces. It has a tall roofline, meaning it can accommodate four tall adults comfortably, something that is very rare in a car with these dimensions.

Like so many new cars these days, especially Electric Cars the lack of physical buttons and switches in the car is very frustrating, most things have to be done through the touchscreen including climate control, radio etc, very annoying.

The exterior design is a little bland, with no real appeal, it is just a box on wheels, but a very efficient, well put together and cheap box on wheels.

Boot space is probably below average for this class of vehicle, but what you lose in the luggage area, you gain in the passenger cabin.

Prices in the UK for the T03 is £15,995.

Classics

ALEX MILES' 1994 HONDA CIVIC EG8

Alex Miles has always had a passion for cars, and really took off, at the age of 14, when he helped his father restore his Grandmothers Austin 10 that had just been sitting in her garage for many years.

He was desperate for his own car, and aged 17, he had saved up and bought a 1994 Honda Civic EG8 (FifthGeneration) Alex thought the Civic would be easy to work on, old, but not too old, and fewer electrics to go wrong then more modern cars.

The Civic he bought wasn’t in the best condition, bodywork needed attention, but mechanically it was sound. The seller told Alex it had been in the family for more than 25-years, and had 80,000km on the clock, and had been to Disney in Paris from Gibraltar a couple of times.

Alex bought the car, and all was going well, until it was involved in an accident, and the rear end was completely demolished. He luckily found a donor body-shell in a scrapyard in Malaga, and I bet he didn’t expect to find one so close to Gibraltar. He cut off the rear, and welded it to his bumped car, it was soon back on the road, with fresh paint, it looked a million dollars.

He then updated the engine,suspension, new wheels, and even a new music system, a new timing belt, water pump, tie-rods, and many more mechanical parts.

Alex now uses the Honda as an everyday car, and has so far covered over 50,000 km in the car, and regularly goes to his girlfriends house in Spain.

Alex was born, and lives in Gibraltar and works as a gaming propositions executive for one of the Betting Companies.

This car has seen it all in its 31 years of life: a cherished family car, an economical total loss, updated to make it like a very modern car, and now a spirited drive by an owner who respects the car.

To many, this Honda may not seem like a True Classic Car, but I’d like bet it is certainly a Classic of the Future.

XPeng, another new entrant from China into the EU and UK market. The XPeng G6 is a mid-sized electric SUV, and does have some resemblances in design to Tesla.

XPeng was founded in Guangzhou in 2014 by former executives of the state-owned GAC, and in a very short time, have managed to create a car company that has advanced technology and good build quality. It also had offices in Silicon Valley, California within five years of starting the company, giving them access to some of the best IT experts.

The G6 is offered with either standard, or long range batteries, the car I had on test had the long range, and I got 342 miles (xx km) from a full 100% charge, which I thought was very acceptable.

When the G6 was delivered to my house from XPeng UK Press office, it was much bigger than I thought it would be, and my first reaction was I wasn’t sure about the design, or driving a car for the first time, from a company I’d hardly heard of, I was a little unsure.

I could go into lots of technical detail about the batteries, what they are made of, their unique features etc, but I won’t, because to be honest I don’t fully understand it, a bit beyond my brain to take in.

There are very few buttons and switches in the car, and as I’ve said many times before, this is becoming the norm now

in modern cars. I did play a game with my grandkids and said I’d give them ten-pence for every button or switch they could find, they tried hard, but after paying them, I did have change from a UK Pound.

So many very clever features in the G6, and some of them I’m not sure what use they are, and some very difficult to explain without sitting in the car and showing in real-time.

One of them is on the screen in front of the driver, the XPeng is clearly visible in a darker shade, with other vehicles and objects in a lighter, grey shade. The cars systems and cameras pick up everything that is going on all around the car, and instantly puts it onto the screen. This can tempt you to look at this screen, instead of looking out of the windscreen and windows. But the screen is much more accurate, as you see much more than looking out of the windows, and can be very confusing. How this system works, I have absolutely no idea, I’ve tried working it out, but I’m just not clever enough

While I had the car, I think the most asked question, by friends, neighbours, family and fellow supermarket car park users was ‘What is it’ so I had to tell them. But one elder lady said, I haven’t heard the word “Peng” for a long time, she said they used to use it many years ago. I looked it up and it means “Very appealing,attractive, impressive”

After my initial doubts about the XPeng G6, I was sorry to see it being collected, and probably agree with what Peng means.

harley 20th anniversary

The Harley Davidson Club Gibraltar marked its 20th anniversary on 2nd Aug at Case mates Square with an annual rally that brought together locals, tourists, and motorcycle enthusiasts from across Europe.

Custom bikes and classic Harleys were parked on display, The highlight of the day was the traditional "Rock tour," a spirited parade of bikers who rode along Main Street before heading to the Harley Davidson Club’s clubhouse for an after-party. The celebration continued into the evening with live music and presentations, a fitting tribute to two decades of shared passion and camaraderie.

Gibraltar, a bastion of unique charm nestled between continents, grapples with a challenge as distinctive as its geography: space. Every square meter of this vibrant territory is precious, a commodity fiercely contended for by residences, businesses, and essential infrastructure. For its passionate sports community, this scarcity translates into a constant battle for adequate training facilities and playing fields. Even seemingly compact sports like 3x3 beach soccer finds vying for finite stretches of sand. But what if a solution exists that not only circumvents these spatial limitations but also elevates athletic prowess across the board?

Enter Teqball.

This innovative, dynamic, and incredibly engaging sport is rapidly emerging as the ultimate answer to Gibraltar's unique sporting dilemma. Its inherent compactness, dynamism, and universal appeal make it not just a viable option, but a truly perfect fit for the Rock. Beyond its entertainment value, Teqball’s profound benefits as a fun, yet rigorous, training tool for traditional football – and indeed, for athletes across various disciplines – solidify its position as Gibraltar's next sporting frontier. The fact that its potential Olympic inclusion looms large on the horizon only amplifies its strategic significance for this ambitious territory.

The Gibraltar Problem: Space & The Teqball Solution

Gibraltar's fundamental spatial limitations are a well-understood reality. The very image of walking from the airport to hotels with suitcases in hand vividly underscores the premium placed on every inch of land. Traditional eleven-a-side football, despite its immense popularity, demands vast pitches that are simply not abundant on the Rock. Even smaller-sided variants, which might seem more adaptable, still require dedicated, sizable areas that are increasingly difficult to secure and develop. The few existing pitches are already stretched to their absolute capacity, hindering grassroots development and professional training alike.

This is where Teqball steps in as the ultimate "space-saver" and a genuine game-changer. The core equipment – the curved Teq table – is remarkably compact and versatile. This ingenious design means a Teqball court requires astonishingly little space, far less than any traditional team sport. Suddenly, areas previously deemed unusable for sports activity, such as schoolyards, community hall corners, hotel terraces, public parks, or even dedicated indoor sports complexes, become potential training grounds and competitive arenas. This unique space-saving design is paramount for Gibraltar, allowing for the widespread adoption and practice of the sport without necessitating massive infrastructure investments or claiming precious undeveloped land. Teqball transforms limitations into opportunities, promoting active lifestyles and widespread participation in an environment where traditional sports struggle to expand.

Teqball: The Modern Footballer's Secret Weapon

While outwardly appearing as a recreational pastime, Teqball is rapidly gaining recognition among the global football elite as a seriously effective and enjoyable training methodology. Numerous top-tier professional clubs and national teams across Europe and beyond have integrated Teqball tables into their daily training routines, citing its unparalleled ability to hone specific skills that are critical on the football pitch.

At its heart, Teqball is about precision and touch. The curved table forces players to control the ball with extreme accuracy, making even routine passes a challenge requiring pinpoint execution. This constant demand for perfect contact rapidly refines a player's first touch and overall ball control, allowing them to instantly kill the ball dead or redirect it with precision. The unpredictable bounces off the curved surface demand lightning-fast reactions and adaptability, constantly challenging a player's spatial awareness and ability to anticipate the ball's trajectory. This translates directly to improved decision-making and agility in live match situations.

Furthermore, Teqball inherently encourages two-footed play. To maintain rallies and gain an advantage, players are compelled to use both feet equally, fostering ambidexterity that is invaluable in modern football. It sharpens concentration and focus, as the high tempo and continuous play leave no room for mental lapses. A single error in

judgment or technique can end a point, instilling a ruthless mental sharpness that benefits players under pressure. For coaches, Teqball offers a fun, engaging, and competitive alternative to repetitive drills, keeping players motivated while building fundamental skills in a dynamic, game-like setting. It's no wonder that players from world-renowned clubs are often seen unwinding and sharpening their skills around the Teq table.

Beyond the Pitch: A Sport for All Athletes and Communities

The brilliance of Teqball extends far beyond the confines of football training. While its roots are firmly in the beautiful game, its core mechanics make it a cross-training powerhouse relevant to athletes from a diverse range of sports. The constant need for handeye and foot-eye coordination benefits basketball players working on spatial awareness, volleyball players improving reaction time, or tennis players enhancing their agility. The dynamic shifts in weight and quick turns around the table build crucial core strength and overall body control, which are foundational for almost any athletic endeavor.

For athletes in sports like rugby, handball, netball or even track and field, Teqball offers a low-impact, high-intensity way to maintain fitness, improve reflexes, and stay mentally sharp during the off-season or as part of a recovery program. It provides a refreshing and enjoyable alternative to traditional conditioning, tapping

into the universal appeal of ball sports while delivering tangible physical benefits.

Crucially, Teqball's accessibility means it's not just for elite athletes. Its intuitive rules and engaging gameplay make it a fantastic sport for the wider community, regardless of age or existing skill level. It's a casual game for friends in a park, a competitive outlet for aspiring local players, and a fun activity for families. This broad appeal means it can genuinely promote active lifestyles and public health across all demographics within Gibraltar. It bridges the gap between serious training and recreational fun, making sport more inclusive and enjoyable for everyone.

Gibraltar's Olympic Horizon: Leading the Way

By wholeheartedly embracing Teqball, Gibraltar has a unique opportunity to position itself not just as a follower, but as a leader on the global sporting stage. Teqball is currently recognized by the Global Association of International Sports Federations (GAISF) and is actively campaigning for inclusion in future Olympic Games, with strong prospects for Los Angeles 2028. For a small nation like Gibraltar, being at the forefront of a burgeoning Olympic sport presents an unparalleled chance to elevate its international sporting profile.

Imagine Gibraltarian athletes, honed by the very compactness and versatility that defines their home, competing on the Teqball world stage, potentially even at the Olympics. This vision offers a powerful narrative for national pride and inspires future generations. Furthermore, embracing Teqball could attract international "teqers" and events to Gibraltar, transforming it into a vibrant hub for the sport. This not only boosts active tourism but also strengthens Gibraltar's reputation as a dynamic and forward-thinking sporting destination, demonstrating that a small footprint can indeed lead to a massive impact.

The Future is Curved: Teqball on the Rock Teqball is more than just a passing trend; it represents a fundamental shift in how we can approach sport in spatially constrained environments like Gibraltar. Its unparalleled compactness addresses the most pressing infrastructural challenge, while its inherent dynamism and skill-building capabilities promise a brighter future for elite athletes and recreational players alike. By embracing Teqball, Gibraltar isn't just adopting a new sport; it's investing in a multi-faceted solution for health, skill development, community engagement, and international recognition. This future, decidedly curved, is proudly championed and brought to Gibraltar by Gibraltar Wave. At Gibraltar Wave, we look at the whole picture: harnessing sport for a better Mind and Body health across the Rock.

Join Wave FC at Linkedin

Currently, Gibraltar boasts around 10 B Award and 6 C Award umpires, which is an impressive number for such a small nation. “It makes me proud,” Nadine says. “It means we have the depth and the structure to keep growing.”

Despite its size, Gibraltar is punching well above its weight, ranked around 27th in the World Netball Rankings. “It’s an incredible achievement,” Nadine says. “It’s down to our huge community of volunteers. From junior development, squad managers, and fixture organisers - everyone plays a role.”

As Head of Officiating, Nadine wears many hats: leader, tutor, mentor, and manager for about 50 qualified umpires across Gibraltar. It’s no small feat in a community of just 38,000 people, and it’s paying off.

“Officiating in Gibraltar is strong,” she explains proudly. “We’ve built a pathway that works for us. It starts with the Fundamental Umpire Award which is specific to Gibraltar and akin to the England Netball Into Officiating Award. We get kids as young as 12 and 13 started as our Fundamental umpires. From there, they can earn their C Award, usually from age 14 up to adults, and then progress to the B Award and onto the A Award.”Nadine explains that after the A Award, if World Netball feel that you're a talent-identified umpire, you can then move into the world of international umpiring, which is the level that she has now reached. “I’m an A Award umpire, but I've also been talent-identified by World Netball, which is what I currently do in my elite umpiring pathway.”

Even with her heavy umpiring schedule, Nadine still finds time to play in Gibraltar’s senior league. “Netball is the strongest women’s sport here, after football,” she explains. She plays for Fruit Shoots in the first division, one of four fiercely competitive divisions, each with eight teams. “We’re a more mature squad,” she laughs, “currently ranked fourth, but we love it.”

For nearly 18 years, Nadine has coached her daughters’ teams, Soho Magic and Gold Fever, taking them all the way from High Fives netball to first division senior league. This year, she’s stepping back from “mum-coach” duties as her youngest heads off to university. “I’m so proud of what we built together,” she says. If Nadine is the backbone of Gibraltar Netball officiating, her daughters are the future. Both have inherited her passion, and her whistle! Her eldest, Tiana, is a B Award umpire and an avid coach herself. Her youngest Demi, just 18, is blazing a trail in the under-21 squad and will soon play in the World Youth Cup.

“They’ve both represented Gibraltar in the U17s and now my youngest is representing Gibraltar in the U21s,” Nadine says proudly. “They’re both B Award umpires too. It’s special to see them develop and give back to the sport like I have.”

Nadine’s own umpiring career has taken her far beyond Gibraltar’s courts. Since 2017, she’s been part of World Netball’s International Talent Identified Umpire (ITID) pathway, a prestigious recognition that puts her on track to earn her International Status Award, the highest accolade for an umpire.

She’s already officiated around the globe including in Trinidad and Tobago, Hong Kong, Zambia, South Africa, and Dubai where she’s recently returned from the inaugural Dubai Nations Cup. Next stop is the biggest event yet: Gibraltar itself.

Later this year, Gibraltar will host its largest sporting event ever, the Netball World Youth Cup2025 taking place from the 19th –28th September. A world netball competition that will bring some of the powerhouse netball nations ranked in the top five in the world, including Australia, New Zealand, and Jamaica, as well as those who got through the qualifying rounds, to the Rock. “It’s huge for Gibraltar,” Nadine says. “We’ll have matches in our best venues, including the Europa Sports Park and The Tercentenary Sports Hall, and we’re ready for it. Everyone who visits says our facilities are world-class, and they really are.”

Hosting such a monumental event takes an army of helpers. “We’re working with World Netball, and we’ll have volunteers from Gibraltar and abroad,” she says. “From table officials to ground staff, everyone plays their part. It’s a massive showcase for Gibraltar to prove we can deliver on the world stage.”

While the elite events are exciting, Nadine is quick to point out what matters most: giving back. Every week, she personally allocates officials for over nine matches. “It’s about building a community,” she says. “Our volunteers, our squads, the U15s, U17s, U19s, U21s, and the National Team, are the reason we’re ranked so high. It’s a collective effort.”

She hopes her international success inspires young umpires to follow in her footsteps. “This pathway can take you places you’d never dream of,” she says. “It builds confidence, character, and friendships all over the world. You have to be physically fit and mentally sharp, but it’s worth every bit.”

With two more years left on her current ITID tenure, Nadine is focused on doing Gibraltar proud at the World Youth Cup and beyond. “I'm definitely aiming to do well at the World Youths here in Gibraltar, and represent my country as best I can in that respect.”

“When I look back, I just feel lucky,” she says. “I love what I do, whether it’s at the Ombudsman’s office or on the netball court. I love seeing young people step up, build confidence, and realise their potential. That’s what keeps me going.”

Match Report:

Paide Linnameeskond advance to the next round in confident fashion, showcasing both tactical discipline and clinical finishing across two legs. FCB magpies showed great resilience in keeping themselves in the game despite the score line. A Julian del Rio goal gave magpies a glimpse of hope, however the goal a little too late for the local team to turn the game on its head. Overall a lot of positives to take on board for FCB magpies.

TEE TIME

The United States is set to host the 45TH edition of the Ryder Cup when Uncle Sam welcomes defending champions Team Europe to Bethpage, New York, to contest the eagerly anticipated  biennial event that will feature virtually all of the world’s top golfers. Weapons of choice – clubs, battleground – Black Bethpage Golf Course,  adjacent to Trump's home town, where battle will rage between America's best swingers, all straining every sinew to regain the Cup and make America great again, doubtless quailing under Trump’s demanding orange stare, and a Europe side quietly determined to retain the trophy that was so thrillingly won in Italy two years previously.

The first shots of Ryder Cup 2025 will be fired on Friday, 26th September, commencing with four morning foursomes, followed by the same number of four-balls in the afternoon, with a similar schedule repeated on the Saturday, and all 24 combatants going head to head in 12 singles on the concluding Sunday. USA need 14-1/2 of the total 28 points available to regain the cup, with Europe as defending champions requiring just 14 to retain Ryder and give the Ginger Don a double dose of frustration and indigestion.

America, head to head against Europe – MAGA v MEGA – a three day war not for the fainthearted, being waged in the hostile environs of Trump's back yard that is certain to be teeming with columns of the Europhobe's blindly loyal and unquestioning acolytes, all relentlessly and mindlessly chanting “USA, USA", an all too familiar scenario that sadly looks likely to repeat disgraceful scenes from previous Uncle Sam-hosted Ryder Cup ties, that shamefully saw not just the European players subjected to hostile heckling, but ugly comments and actions being directed at their wives and families as well.

USA BID TO REGAIN RYDER CUP & MAKE AMERICA GREAT AGAIN

Shane Lowry, Spanish giant Jon Rahm, English veteran Justin Rose, who at age 45 is now playing the best golf of his life, witness his thrilling August playoff victory in the St Jude Championship at Memphis, his 12th PGA Tour title, and luckless Tommy Fleetwood, destined it seems to be forever a serial runner-up. But charismatic Tommy keeps smiling through the tears and has already booked his team place and will play a vital role in the defence of the title. Battle-scarred Tyrell Hatton completes the English trio, with exciting talent, 29-year-old Robert MacIntyre who hails from Oban, the sole Tartan representative.

Team USA captain Keegan Bradley has an interesting dilemma to resolve, namely whether to pick himself to play in the team as well as performing the captain’s role, something that has divided opinion among the sport's elite commentators. Well Keegan, don’t be surprised if you get a phone call from the planet’s most famous golfer, none other than Donald J Trump, POTUS, fresh from saving the world, offering his services as non-playing captain. What a win double that would be, nicking the Nobel Peace Prize and captaining America to regain the Ryder Cup.

There is something quite manic about the average American on-course supporter's deafening exhortation to “Get In The Hole", it's not uttered as a plea or a prayer, but an order, a demand, and when the inanimate tiny ball fails to obey the command, it stokes the fire of abuse yet to erupt. Memo to travelling European fans, bulletproof vests might not be required, but please, for sanity’s sake, don’t forget the earplugs.

At the time of writing, team selections have not been finalised, but household names on both sides have risen to the top of the merit table. Team USA will be captained by Keegan Bradley and the likeable Woodstock man has the luxury of being able to choose his picks from a truly awesome talent pool led by world number one Scottie Scheffler, along with Collin Morikawa, J.J. Spaun and a host of top 20-ranked compatriots, including Trump's favourite player and buddy Bryson DeChambeau.

Team Europe will once more be led by Luke Donald, winning captain in Rome two years ago when the USA was brushed aside 16-1/2 to 11-1/2 and the Hemel Hempstead hero will be looking to the bulk of that winning side to weave the magic wand again and silence the raucous American din. Team Europe's hopes of causing a surprise will largely rest on the broad shoulders of seasoned warriors like Irish pals Rory McIlroy and

It's impossible to overstate the rivalry and passion the Ryder Cup generates in both sets of players – when competitors who play for eye-watering rewards, counted in millions every week, forego financial considerations – Ryder Cup prize money is zero, zilch – players fight tooth and nail to get chosen to play in the Cup, and then put heart and soul into gaining glory and honour for the Team, whether it be for the Stars and Stripes or the Flag of Europe.

The bookies have got the Yanks as odds-on favourites and, reluctantly, I think the old enemy have got it right. Three days in late September, master class sport awaits – lunchtime to late evening and all the action gloriously beamed live during pub opening hours – don’t waste a second. I'll be watching from the sport-mad multiscreen Quarterdeck Tavern in Ocean Village.

RYDER CUP 2025

BETHPAGE Golf Club, Farmingdale, New York

Friday 26th – Sunday 28th September

TV Coverage – Every shot covered live on Sky Sports Golf

BETTING ODDS – USA 5/6 EUROPE 6/4 DRAW 12/1

Broadly speaking, prayer can be described as communication with a higher power. This can be a deity or a spiritual force. It can be called The Universe, Higher Intelligence, The Essence or God. It involves expressing feelings, thoughts and intentions to that power, and it can take many forms, including spoken words, silent contemplation or ritualistic actions. Essentially, it is a way for individuals to connect with their faith and seek guidance, comfort or express gratitude.

I refer often to the spiritual transition taking place in our world at this time. There are no words to describe the upheavals that are taking place and the lives that have been and are being destroyed across the globe. Trying to make sense of what is happening is an impossible task and yet one which we all wrestle with, arguably, as a means of hanging on to some sense of sanity and keeping the inevitable fear of what is going on at bay. To this end more and more people are turning to the belief in a Higher Power. It is the hardest thing to grab hold of and yet it is the only thing that makes sense or offers any kind of explanation or solace amidst the apparent madness.

And so, stepping into prayer as a form of spiritual communication between self and God is a very valuable and comforting next step.

Prayer is a way of life. It isn’t just something we do or say, it’s about our whole life. It is a relationship, and, as with any relationship, we shouldn’t do all the talking, we need to listen as well. It has been said that praying is when we are talking

The Power of Prayer.

there is common ground to be found and that common ground is where we will, not just find a loving, caring God, but also healthy ways to communicate with him.

Prayer is a life-giving relationship. This is why we need a regular routine of prayer. We need consistency. Prayer then ceases to be merely an action and becomes who we are. By demystifying prayer and bringing into our everyday lives and actions, by overcoming our fear of ‘not getting it right’, we can relax into a real relationship with our Higher Essence and feel loved and protected and safe to be who we are.

John Pritchard, in his guidebook, ‘How to Pray’ points out the need for structure and discipline on order to build a prayerful relationship.

“The key is regularity. It doesn’t matter whether our way of starting the day with God is a snatched greeting or an extended conversation – the important thing is that it becomes a part of the choreography of the morning. We don’t have to think each morning about whether or not to clean our teeth because it is part of the routine. We just do it, without agonising, and we know we are

And, when we begin to tiptoe into the reality or even necessity of accepting that we are spiritual beings living through this material experience, then the spiritual experience becomes much more real. There is no way of understanding the events going on in the material world but if we stop and look around at nature then we see that everything is continuing to move through the seasons of life, death and rebirth with the same calm beauty and steadfastness as it always has. The trees never forget to grow, the flowers to blossom, the plants and animals to live in harmony with one another. Only man creates havoc, only man seeks to maim and to cause damage. Only man worships greed and power. And so, to turn our minds and hearts towards God, that Higher Power who created us and must rue the day he gave us free will!

What is prayer and how do we pray? Why do we pray? Does prayer work?

to God … meditation is when we are listening!

Many of us are going back to prayer and that has its own set of challenges. If you were someone who learned ‘to pray’ then, it can be a good place to start, but you will have some unlearning to do as well. What I mean by this is, in my experience, learning to pray was another form of rote learning. Learning words off by heart that often made no sense but had to learned and not questioned. We were taught to fear God and to always be aware that we were vessels filled with shame and guilt. Unworthy and undeserving. As I have travelled along various spiritual paths throughout my life, I have learned more about spirituality as coming from God and religion as coming from man. I believe now that

better for it. So, with prayer.”

As we gain confidence, we can create our own prayers as we go along.

Prayer can be likened to “sitting in the silence until it silences us. Choosing gratitude until we feel grateful and praising God until we, ourselves, are an act of praise.”

Prayer to God is like a child’s conversation with his father. It is natural for the child to ask his father for things he needs. It can be an act of supplication or intercession in that we can pray to Mother Mary and to different saints to intercede for us with God, our Divine Essence, on our behalf. I like to think of this as asking our mother to ask our father for something that we feel awkward or embarrassed about asking for ourselves.

Ultimately, prayer is a way for us to spend time with God. It is a way to align our hearts with his. When we pray, we are inviting God into our lives and asking for his guidance. We all needs god’s guidance every day!

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 Chris & Claire

married in Gibraltar on 2 August 2025

Photographs by Jenna Brown

How to Keep Your Toddler Entertained

During the Summer Holidays

Summer holidays bring long, sunny days filled with possibility – and for parents of toddlers, plenty of time to fill. Toddlers thrive on variety, movement, and sensory stimulation, so it can feel overwhelming to keep them occupied without resorting to screens or expensive outings every day.

1.

EMBRACE OUTDOOR PLAY

Toddlers love being outside. Set up water play with a bucket and cups, or create a “car wash” for toy vehicles using sponges and mild soapy water. A simple paddling pool provides hours of entertainment, as does a DIY mud kitchen made from old pots and pans. And of course head to the beach or Camp Bay! Toddlers love playing on the sand.

2. THEMED ACTIVITY DAYS

Choose a daily theme to spark excitement. For example, “Dinosaur Day” with toy dinosaur hunts, dinosaur footprints painted on paper, and reading dinosaur books. Or a “Blue Day” where you wear blue, eat blueberries, paint with blue watercolours, and identify blue items around the house. Themes give structure while nurturing curiosity and vocabulary.

3. INVOLVE THEM IN HOUSEHOLD

TASKS

Young children love to feel useful. Let them help with watering plants, cleaning windows with a spray bottle and cloth, or sorting laundry by colour. These activities build independence, fine motor skills, and confidence while you tick off chores.

4. VISIT JOHN MACKINTOSH HALL LIBRARY!

Check the library’s summer programme – they often run free storytime sessions.

5. SENSORY PLAY INDOORS

On days when the weather gets too hot, sensory play can save the day. Make homemade playdough together and use cookie cutters and rolling pins to create shapes. Fill a tray with rice, lentils, or pasta for scooping and pouring games. If you’re feeling adventurous, freeze small toys in ice cubes for a “rescue mission” with warm water and spoons.

6.

CREATE A SUMMER CRAFT BOX

Fill a box with pipe cleaners, pom-poms, safe scissors, glue sticks, felt, stickers, and recycled cardboard. Bring it out when energy dips and let your toddler create freely. Crafts build focus, creativity, and fine motor strength – and their sense of pride will shine when they show off their creations.

7.

PRIORITISE REST AND UNSTRUCTURED TIME

Remember, toddlers need down time too. Reading books together under a shady tree, listening to calming music, or simply lying on a picnic blanket cloud-watching allows their minds to rest and process the day’s activities. Summers can be hard and long with toddlers but also fun and exciting! By the time this is published, we’ll only be a few weeks away from our new term. We can’t wait! Have a lovely time!

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.

WEIGHT MANAGEMENT

Whilst it is often thought that weight management is just about calorie restriction, it is more about taking a holistic approach that includes exercise and looking after your overall health.

There is no doubt that reducing calorie intake is also beneficial for weight loss, but incorporating regular exercise and focusing on a healthy diet rich in nutrients can contribute significantly to longterm weight management and general well-being.

Have you ever wondered how many calories you burn when you are resting? BMR (Basal Metabolic Rate) refers to the number of calories your body burns at rest to maintain basic functions like breathing, blood circulation, and cell growth.Knowing your BMR helps you understand how many calories your body needs at rest. This can be influential when setting calorie goals for weight loss, maintenance or just improving your overall health awareness. It’s like having a personalised fuel guide for your body.

There are two main formulas used to calculate your BMR, the Harris-Benedict and the Mifflin-St Jeor equations, but don’t worry about the complicated names. If you want to calculate your BMR have a look online for a free BMR calculator. Both formulas give you a number – your BMR – which is a useful starting point for setting calorie targets.

Once you start on your weight loss journey, there are several things that can help you achieve your goals.

A high-protein diet can be an effective strategy for weight loss, primarily by promoting a feeling of fullness and potentially boosting metabolism. When we think of protein, meat and dairy often come to mind, but did you know that many vegetables and grains are surprisingly high in this essential nutrient? Vegetables like lentils, chickpeas, edamame beans, broccoli and Brussel sprouts are all high in protein, whilst grains like chia seeds, rolled oats, quinoa, buckwheat and farro (a nutritional powerhouse, rich in fibre, protein, and minerals, often used in dishes like soups, salads, and risottos) are also good choices.

Holland & Barrett offers a variety of protein products that can be helpful for weight management and weight loss when incorporated into a balanced diet and exercise routine. These include protein powders, pre-made protein shakes, and meal replacement shakes, with options for both whey-based and vegan protein sources. If you’re looking to lose weight, it’s a good idea to go for a diet protein powder that’s low in sugar and calories. Diet Whey Protein is a super convenient product for people looking to maintain or increase their protein intake between meals, after exercise or even as a tasty dessert as part of a well-balanced diet. Applied Nutrition Diet Protein is available in four flavours: vanilla ice cream, strawberry milkshake, chocolate dessert and salted caramel. Great mixed in milk or Greek yoghurt for a high protein desert or frozen as an ice cream.Alternatively, try USN Diet Fuel meal replacement shake from Holland & Barrett which is formulated to support your weight management journey. It’s a high-protein, low-carb light meal replacement with vitamins and minerals for nutritional support during intense diets.

What about fasting diets? Fasting is intentionally going without food for a set period of time, usually anywhere from 12 to 24 hours. Depending on the type of fast you’re undertaking, drinks like water, black coffee or herbal tea are often still allowed. While fasting is safe for most people, it really isn’t suitable for everyone, especially pregnant or breastfeeding women, people at risk of certain conditions like hypoglycemia and type 1 diabetes, and growing children and teenagers shouldn’t be following time restrictive eating patterns.

If you want support whilst you are losing weight, try Holland & Barrett Glucomannan & Chromium Capsules, rich in Konjac Fibre, which has almost no calories but is very high in fibre. Chromium

contributes towards normal macronutrient metabolism, while Glucomannan in the context of an energy restricted diet contributes to weight loss.

To effectively lose weight through exercise at home, focus on a combination of moderate-to-vigorous cardio and strength training, aiming for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week, plus strength training at least twice a week. Before starting any form of exercise, check-in with yourself and your body and make sure you’re not taking on too much.Walking, jogging, and cycling are great cardio options, while bodyweight exercises like squats, lunges, and pushups build muscle and boost metabolism. Jumping jacks, burpees, and high knees are also effective for a quick calorie burn.

Supplements to assist with weight loss and weight management are available from Holland & Barrett in Gibraltar:

Try Holland & Barrett Apple Cider Vinegar gummies which offer a delicious and convenient way to take apple cider vinegar which can support digestion and weight loss. Containing 500mg of pure apple cider vinegar per two gummies, complete with "The Mother" - the good stuff - and a great tasting apple flavour.

Holland & Barrett Raspberry Ketone

Complex capsules, enriched with vitamins B6 and vitamin B12, can help maintain a normal energy-yielding metabolism and reduce tiredness and fatigue.

Holland & Barrett Super Green Tea Diet tablets contain a blend of caffeine, guarana, chromium, Vitamin B6, green tea and Uva Ursi extracts. Green tea supports weight loss goals when used with a reduced calorie diet and daily exercise program.

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.

GETTING TO GRIPS WITH YOUR GUT

Gut health refers to the balance and function of bacteria and other microorganisms that live in your digestive tract — collectively known as the gut microbiome.

Importance of fibre

Most of us need include more fibre in our diet. Current guidelines suggest our dietary fibre intake should be around 30 grams per day, as part of a healthy, balanced diet.

There is strong evidence that eating a diet high in fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Additionally, increased dietary fibre can help facilitate weight loss through reduced frequency of eating and food consumption.

Fibre is found is various food sources including fruits and vegetables, wholemeal breads, brown rice and wholewheat pasta, beans and pulses and high fibre breakfast cereals.

What 30 grams of fibre looks like

-Brown Rice (100 grams, cooked)

-Broccoli (100 grams, cooked)

-Carrots (100 grams, raw)

-Raspberries (150 grams)

-Chia seeds (15 grams)

- Almonds (25 grams)

Gut microbiome

Your gut microbiome plays a significant role in your health and refers to all of the microorganisms (bacteria) that live within your gut. The human gut microbiota consists of over 100 trillion microorganisms and weighs around 200 grams.

The gut microbiota plays various important roles including defending against harmful microorganisms, digesting dietary fibre and even in mental health ! Early research

suggests that some of the earliest changes that lead to Parkinson’s disease may actually begin with the gut microbiota.

There are certain factors which affect our microbiota.

There are some factors we can influence, these include:

• Medications, such as antibiotics

• Dietary habits

• The way food is cooked

• Exercise

• Weight gain

Some factors we can’t influence:

• Genetics

• Gestational age (whether you were born preterm vs. full-term)

• Delivery mode (whether you were born via natural delivery or c-section).

• Ageing

To maintain good gut health, focus on a balanced diet rich in fibre and low in processed foods. Highly processed food can disrupt healthy gut bacteria and causes inflammation. Incorporate fermented foods such as yoghurt, kefir, sauerkraut and kimchi, as these are high in probiotics (live bacteria) which can benefit your microbiome. Whole foods are the best sources of probiocitcs, however supplements may also be helpful. Talk to your healthcare provider before adding probiotics to your diet, especially if you live with underlying health conditions.

Managing stress is important for general health, as well as gut health. Stress can negativley impact our gut-brain axis (connection between your brain and gut). Incorporating practices such as meditation or exercise and getting sufficient sleep are imporant.

Finally, staying hydrated helps digestion and prevents constipation. Aim for 8-10 glasses of liquids per day, unless advised otherwise by your healthcare provider. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count.

If you have any concerns about your health or develop new symptoms, contact your healthcare provider for advice and guidance. This article is for informational and educational purposes only and does not substitute for professional medical advice.

Credits

Health and lifestyle [Online]. Guts UK. Available at: https://gutscharity.org.uk/ (Accessed: 17 July 2025).

WHO'S MOST AT RISK?

MOST OF US WELCOME HOT WEATHER, BUT WHEN IT'S TOO HOT, THERE ARE HEALTH RISKS. DURING HEATWAVES, MORE PEOPLE THAN USUAL GET SERIOUSLY ILL OR DIE.

A heatwave can affect anyone, but the most vulnerable people are:

• older people – especially those over 75 and female

• those who live on their own or in a care home

• people who have a serious or longterm illness including heart or lung conditions, diabetes, kidney disease, Parkinson's disease or some mental health conditions

• people who are on multiple medicines that may make them more likely to be badly affected by hot weather

• those who may find it hard to keep cool – babies and the very young, the bed bound, those with drug or alcohol addictions or with Alzheimer's disease

• people who spend a lot of time outside or in hot places – the homeless or those whose jobs are outside.

TIPS FOR COPING IN HOT WEATHER

Keep out of the heat if you can. If you have to go outside, stay in the shade especially between 11am and 3pm, wear sunscreen, a hat and light clothes, and avoid exercise or activity that makes you hotter.

Beat hEAT the

Cool yourself down. Have cold food and drinks, avoid alcohol, caffeine and hot drinks, and have a cool shower or put cool water on your skin or clothes.

Keep your living space cool. Close windows during the day and open them at night when the temperature outside has gone down. Electric fans can help if the temperature is below 35 degrees. Check the temperature of rooms, especially where people at higher risk live and sleep.

Heat exhaustion does not usually need emergency medical help if you can cool down within 30 minutes. If it turns into heatstroke, it needs to be treated as an emergency.

Call 999 if you or someone else have signs of heatstroke including:

• still unwell after 30 minutes of resting in a cool place, being cooled and drinking fluids

• a very high temperature

• hot skin that's not sweating and might look red (this can be harder to see on brown and black skin)

• a fast heartbeat

• fast breathing or shortness of breath

• confusion and lack of coordination

• a seizure or fit

• loss of consciousness

Nature, Nurture and Everything in Between:

Why Your DNA Isn’t Destiny (and What That Means for Therapy in the UK)

When I sit opposite clients and they ask if their me mental health challenges might be shaped by their genes, when I reply the reaction usually goes one of two ways: relief, as though years of guilt have been lifted by a stroke of science; or dread, as though I've just pronounced them doomed by ancestral decree. In either case, I reassure them that in the therapy room, nobody is ever reduced to a double helix. We humans are stubbornly more complicated than that. And if we therapists know anything, it’s that the ancient tug-of-war between nature and nurture is never a straight contest but rather an awkward three-legged race involving biology, psychology, and society, all tripping each other up along the way.

As a therapist, the biopsychosocial model is our daily bread and butter. It teaches us to look beyond the seductive simplicity of “you have depression because your mum had it” or “anxiety runs in the family.” Instead, we look at the dance between genes (the biological), thoughts and feelings (the psychological), and everything else that makes life either delightfully messy or just messy (the social). The result isn’t an answer to the ageold question of nature vs nurture, but a more important truth: we are the product of both, and neither has the final word.

Let’s start with genetics, our so-called blueprint. Roughly speaking, depression is about 40% heritable. This means genes account for around 40% of the risk; the rest depends on environment and life experiences. Bipolar disorder, by contrast, shows much higher heritability estimates, often between 70% and 90%, though even here, genes don’t write the ending. PTSD clocks in at about 30% heritability. So, while certain genes can increase vulnerability, they don’t condemn us to inevitability. Having a genetic risk for anxiety or depression is more like owning a car with poor suspension on our pothole-ridden roads: the bumps feel rougher, but how and where you drive still matters.

Twin studies are particularly fascinating because they’re nature’s own randomised controlled trial, no lab coats required, just two people who look alike. Identical twins (monozygotic, sharing nearly all their genes) and non-identical twins (dizygotic, sharing about half) help scientists separate what’s inherited from what’s learned. For example, identical twins show much higher concordance rates for certain mental health conditions compared to fraternal twins, hinting at the powerful role of genetics. But what’s equally striking is that concordance is rarely 100%. One twin might struggle with major depression, while the other sails through life apparently unscathed. This difference points to the influence of environment, chance events, and perhaps even differences in how each twin responds emotionally to life’s inevitable curveballs.

A recent large-scale twin study, pooling data from over 21,000 identical twins across eleven different international cohorts, pushed our understanding further. Researchers uncovered thirteen significant genetic variants that seem to amplify environmental sensitivity for a range of psychiatric traits, from depression to psychosis. The discovery supports what many therapists have long suspected: some people’s emotional radar is finely tuned to even the faintest signals of stress or rejection. Thalia Eley at King’s College London likened these individuals to “seismometers,” exquisitely sensitive to the emotional tremors around them. Others, in contrast, are more like emotional bunkers: relatively unshaken by the world’s upheavals. This is what scientists call differential susceptibility, but in the therapy room, it often shows up as clients asking, “Why do little things bother me

so much more than my friends?” The answer: your genes might just make you a bit more of an orchid than a dandelion.

The real magic, though, isn’t in deciding whether nature or nurture wins, it’s in seeing how they dance together. The idea that genes interact with the environment rather than acting alone has been proven again and again. Take the famous finding that a certain gene variant related to serotonin only raises depression risk if the person also experiences significant childhood maltreatment. Without the maltreatment, the gene alone doesn’t do much. It’s a bit like storing fireworks in a shed: they only become dangerous if someone strikes a match. This dynamic relationship is called gene-environment interaction, and it’s what turns the black-and-white question of nature vs nurture into glorious, complicated grey.

Then there’s epigenetics, the science that shows our DNA is not destiny but more like a piano keyboard where life plays the tune. Trauma, parenting, poverty, and even diet can add chemical tags to our DNA, effectively turning certain genes on or off. Some studies have shown that descendants of Holocaust survivors carry epigenetic marks linked to stress hormone regulation, suggesting trauma can echo across generations, not through storytelling alone but biologically. And in animal studies, offspring of mice exposed to stress or enriched environments inherit subtle behavioural differences. It turns out we don’t just inherit eye colour from our ancestors, but sometimes shadows of their joy and pain too.

Of course, all this science only matters if it can help real people sitting across from us. And in my practice, the biopsychosocial model helps therapists like us translate genetic vulnerability into practical, compassionate care. When a client feels doomed because “mental illness runs in the family,” we can explain that biology is only part of the puzzle, and that environment and choice still hold enormous power. For clients who seem unusually reactive to stress, it can help to frame this not as weakness but as heightened sensitivity: yes, you might feel the tremors more keenly, but it also means you’re attuned to subtle joys and relational nuances that others might miss. In this light, therapy can become less about “fixing” what’s broken and more about learning to manage, channel, and appreciate what’s unique.

New research keeps refining our understanding. For instance, a study involving thousands of autistic children recently identified four distinct genetic subtypes of autism, each linked to different developmental timelines and brain patterns. This finding suggests autism is not a single condition but multiple related pathways. Another huge genome-wide study led by Edinburgh and King's College uncovered nearly 700 genetic variants associated with depression. But importantly, each variant only slightly raised risk on its own. It’s the combined effect, and, crucially, its interaction with environment, that really matters. Even the researchers themselves caution that these findings don’t mean we can “predict” depression with certainty. They might help personalise treatment one day, but for now, they underline how complex the picture truly is.

All this might sound intimidating, but for therapists, it’s liberating. Knowing that genes don’t rule the day means we can hold hope for every client. Even when someone has a family history of bipolar disorder or schizophrenia, the fact that environmental factors still matter allows space for agency, change, and growth. Epigenetics adds another hopeful note: life events, therapy, medication, and

lifestyle changes can all potentially “retune” our biological piano over time.

In the UK, we’re fortunate to have large longitudinal studies like the Twins Early Development Study (TEDS) from King’s College London, which has followed over 15,000 twins born in the mid-1990s. This research shows that while genes are important, environmental factors, from bullying to parenting style to socioeconomic status, often explain just as much variance in outcomes. In real life, this means supporting a young person through a turbulent school period, or helping them process trauma, might protect them from developing serious mental health difficulties, even if they have a genetic vulnerability.

So what does all this mean for our work as therapists? First, it reminds us to validate biological sensitivity without slipping into fatalism. Explaining that a client’s intense emotional reactions might have a biological basis can reduce shame and self-blame. But stopping there isn’t enough; the biopsychosocial model pushes us to explore what psychological strategies and social supports might help too. Second, it discourages the seductive but false simplicity of saying “you have anxiety because it runs in your family.” Instead, it helps us tell a richer, more hopeful story. Third, it reminds us to watch out for environmental stressors that might “pull the trigger” on genetic risk, like chronic stress, substance use, or social isolation, and help clients address these proactively.

Humour, too, has its place. When clients feel that their genetics have handed them a dodgy script, sometimes I remind them, gently: “Genes load the gun, environment pulls the trigger, but you still get to choose the safety catch, or at least swap the bullets for rubber ones.” It’s not scientific language, but it lands.

Perhaps the best thing the nature vs nurture debate teaches us is humility. No therapist, client, or scientist, can predict exactly why one person becomes depressed after losing a job while another finds fresh motivation. Our genes whisper possibilities, our environments shape probabilities, and our choices steer outcomes. The interplay of all three writes the unique human story each of us lives.

In the end, it’s less about whether nature or nurture is more important, and more about acknowledging the profound truth that they are inseparable. Genes matter. Environment matters. But the meaning we make, the relationships we build, and the courage we find to face our own shadows, these matter too. As therapists, our job isn’t to separate the strands, but to help weave them into something coherent, compassionate, and ultimately human.

And in the context of clinical practice here in the UK, where we work within the NHS or private practice often under resource pressures, this balanced view becomes more vital than ever. It helps us advocate for systemic change, like tackling poverty, improving schools, and supporting carers, while still empowering individuals to discover strengths and coping strategies. It keeps our work grounded in science yet open to human complexity. And above all, it reminds us, and our clients, that while we may inherit vulnerability, we can also cultivate resilience, and that story is still ours to write.

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

YOGURIN

YOGURIN – TWO YEARS IN A CAGE... MOST OF HIS LIFE BEHIND BARS.

Yogurin arrived at Los Barrios pound as a puppy in July 23—he’s now spent most of his young life locked in a tiny cage.

This beautiful Malinois mix is playful, affectionate, and full of potential. He loves people, cuddles, and walks. Yogurin deserves a chance to grow up in a loving home, not behind bars. Could you be the one to give him the life he’s been waitin?

www.spanishstraydogs.org.uk

Beautiful Buddy is 1.5 years old and good with male and female dogs. He is very affectionate and lovely with children. He is used to living in a home and is well behaved, walking well on a lead. He is looking fir a new family home if you can help?

More info: www.ainf.gi

DAMA - MORE THAN 2 YEARS AT THE POUND...

Dama arrived at Los Barrios pound in April 23 and is still waiting for a home. This stunning Mastin is calm and gentle.She adores people, cuddles, and walks beautifully on the lead.

Dama has spent over two years behind bars— please don’t let her wait any longer. She deserves a loving home. Could it be yours?

More info: www.ainf.gi www.spanishstraydogs.org.uk

Finn is approximately 5 years old and was skeletal when found abandoned tied to a tree. He’s very affectionate and very good with male and female dogs. He’s very well socialised and is submissive in a dog group. He’s professionally trained, doesn’t pull when walking on the lead and is calm in his cage.

Caring for your elderly cat

Pet cats can live to a ripe old age, with better awareness of diseases and good use of prophylactic medication we can possibly get your feline to live that bit longer so that you can enjoy its kneading on your bed sheets and the morning wake up call for an extended period.

As with all illnesses/diseases the sooner the condition is diagnosed then the better the prognosis and the more effective any medication will be. Sometimes only the smallest physical or behavioural change can be an indication that some organ is not quite functioning at 100%.

These are the most common symptoms that could indicate that something is not quite right:

• A slight increase in drinking and urination, polyuria/polydipsia

• Weight loss or gain

• Abnormal behaviour, e.g defaecating outside litter box , increased vocalisation

• Decreased vision

• Difficulty eating

Different illnesses can cause several of the symptoms described above, so a visit to the veterinary clinic is essential. It is our job to get you an accurate diagnosis, your pet could be suffering from renal disease, high blood pressure, diabetes , liver failure , etc , thankfully at the clinic we have a complete selection of diagnostic tools to help get your cat diagnosed rapidly and effectively . The sooner treatment is started the better the long term prognosis, we have had cats living well into their 20s thanks to this.

WHAT SHOULD YOU FEED YOUR ELDERLY CAT?

Cats thrive on diets that are high in moisture (canned or fresh), relatively high in meat protein and fat, and balanced in essential minerals and nutrients. Pet food manufacturers and nutritionists rely on the specific research in formulating commercial diets and all brands are quite similar in their nutrient analysis. Cats do not, by nature, thrive on carbohydrates or plant-derived proteins.

Don’t feed your cat generic or house brand because their low price dictates that their ingredients be low quality. Mid or average priced cat foods tend to have better quality ingredients and most brands market top-of-theline premium formulas that are likely to be a bit better. Those are the brands I suggest.

SHOULD I FEED A DIET FORMULATED ESPECIALLY FOR SENIOR CATS ?

Based on research, most "senior diets" have increased amounts of vitamin D and B6, calcium and fiber, with some added antioxidants and omega fatty acids thrown in for good measure.

Older cats do seem to have a reduced ability to digest fat and protein. Studies found that 50% of cats 15-25 years old are underweight. Perhaps that is due to their reduced sense of smell and taste, decreased intestinal absorption, bad teeth or a side effect of one of the common chronic diseases of older cats. Several of these "Senior Diets" have fewer calories than those marketed for midlife. Be careful about using those if your cat is already thin.

If your elderly cat has a tendency to constipation, the extra bran fibre might be helpful. If you believe in the protective power of antioxidants, you should see to it that your pet receive them for its entire life. If your cat needs added fibre because it has diabetes, the added fibre might be helpful, however their senior formula is too high in carbohydrate for that use. Their increased glucosamine might help old cats that have arthritis. But the amount they consume

WORDS BY MARK PIZARRO

will be less than with many joint supplements.

So, if you plan to offer your cat dry diet, a “Senior Formula” is a good food. But there is not much science to back up the slight formula modifications that have been made.

Another problem with “senior” formulas is their one-size-fits-all caloric content. Many older cats tend to be too chubby until they reach about 12 years of age. After that, many become too thin. Some gain or lose too much weight somewhat earlier or later. Overweight cats need a diet formula that is less caloric while underweight cats need just the opposite.

MY CAT HAS STOPPED EATING, SHOULD I PANIC

The simple answer to this question is yes.

Cat’s metabolism is totally different to dogs; they cannot go more than 3 or 4 days without eating, especially if they are obese/overweight at the start.

A cat that does not eat for a few days is prone to developing fatty liver, a potentially fatal disease if not diagnosed early and if not treated aggressively. This is a condition commonly seen in the elderly obese cat that may go off its food for another problem (but can affect cats of any age), but the anorexia then results in the liver developing serious disease.

In summary your elderly feline may require a lot of tender loving care as the years progress, be aware of any small changes in behaviour or feeding habits etc as they may be a warning that not all is well. We are now running a Senior Wellness Plan for our older patients at the Gibraltar Veterinary Clinic. With advances in veterinary care we are able to help the older sick animal but the earlier the diagnosis the more we can do.

INKY

Inky, an incredibly placid and very loving boy, has a deep love for humans. Some of this silky coated love bug’s likes are sleeping on the bed, cuddles under the covers, following you around for attention and sitting on your lap. Inky rarely meows, but will when it’s feeding time! He’ll happily be picked up. Inky is circa 12 years old.

More info: (Facebook) @SaveGibStreetCats

Kameron is a super chilled out, loving boy, laying on his side or back for belly strokes and brushes. He’s very trusting, an incredibly appealing character with the sweetest of temperaments who loves kisses and massages! This boy radiates happiness. He brings a little ray of sunshine to everyone he meets. Kameron is circa 5 years old.

More info: (Facebook) @SaveGibStreetCats

1. Sir Roger (Gilbert) _ _ _ _ _ _ _ _ _, born 1929, Englsih track and field athlete: first to run a mile in less than four minutes. (9)

5. Slender. (4)

7. To come together or assemble. (7)

9. Interject (used to express or represent a pause, hesitation). (2)

11 Acronym for British Academy of Film and Television Arts. (5) 12. Albert Ein_ _ _ _ n. (4)

13. Town / Port in western Scotland. (4) 14. The process of doing. (3) 15. An indefinitely long period of time. (4)

16. An item in the form of an image, video, phrase, etc., that is spread via the Internet and often altered in a humorous way. (4)

1. Low in pitch. (4)

2. _ _ _ _ e, a daughter of a person's brother or sister. (4)

3. Fairly good, not bad. (9)

4. The condition of being relevant. (9)

6. Pictures or decorations made of small, usually coloured pieces of inlaid stone, glass, etc. (7)

8. The power or right vested in one branch of a government to cancel or postpone the decisions, etc. Of another branch. (4)

10. Imp_ _ _ _, a position or situation from which there is no escape. (4)

11. A type of legume. (4)

ENTER & WIN

Celebrate the flavours of Latin America

Celebrate the flavours of Latin America

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.

TONY PINCHO