Fri, 08 Jan 2016 Heno

-Subtitles

-Subtitles

-Hello and welcome to the first

-Friday edition of Heno for 2016.

-It's cold and miserable so snuggle

-up with us for the coming hour.

-Are you like the 98%

-of the population...

-..who made a New Year's resolution

-to eat healthily and exercise, Elin?

-I'll see how it goes.

-I'm desperate for chocolate!

-Owain Gwynedd is in the ideal

-location to give us some advice.

-I'm at the Iechyd Da fitness centre

-for advice from trainer Cadi Fon...

-..to start the new year

-feeling fit and healthy.

-Hello, I'm Cath Ayers

-and I play Angharad Wynne...

-..in the new S4C drama, Byw Celwydd.

-Tonight, you can go

-behind the scenes of the series.

-We're joined by Branwen Cennard,

-the producer of Byw Celwydd.

-Welcome to the programme.

-Thank you.

-We'll chat later in the programme.

-This year sees Euro 2016 so we hear

-from a player in the Welsh squad.

-It's the Nantlle Vale goalkeeper,

-Owain Fon Williams.

-I've got useful advice

-on how you can eat healthily...

-..without going through

-too much rigmarole.

-We close the programme in style with

-music from a relatively new duo...

-..called Fi a Fo.

-First, we return to Owain Gwynedd

-who's decked out in his lycra.

-Unfortunately for you,

-there isn't any lycra in sight.

-You wanted to see me in lycra but

-fortunately for me it doesn't fit.

-I'm at the Iechyd Da fitness centre

-in central Cardiff with Cadi Fon...

-..who has tips on how to start the

-new year feeling fit and healthy.

-Getting fit and healthy is a feat

-but where do you start?

-Beginners should start

-with some simple walking.

-Take a stroll to work or to the shop

-and swap the lift for the staircase.

-Small changes like this can make

-a massive difference at the start.

-A t-shirt, shorts and trainers

-are essential attire for a workout.

-But Cadi's cast her eye over the

-latest fitness fashion for women.

-It's a new year and a lot of people

-have made resolutions.

-It's a great time to get fit

-after overindulging over Christmas.

-It's important to be comfortable.

-Designer labels are irrelevant

-as it needs to suit your body.

-This outfit is from Marks

-and Spencer and very comfortable.

-They are stretchy

-and reasonably priced.

-The coat is a bit more expensive

-and by North Face.

-One great tip for those

-who are a size 8 or 10...

-..is to buy the child's version

-as it's half the price!

-Fitness ware is everywhere so

-there's no excuse not to find it.

-These pieces are cheap

-and comfortable from a supermarket.

-They are too thin for the outdoors

-but ideal for the gym.

-The coat was light and warm

-and ideal for running or walking.

-It's important to invest

-in a decent pair of trainers.

-Your local sports shop will have an

-advisor who can give you advice...

-..to buy a trainer

-to suit your shape and needs.

-This is ideal for exercising in a

-gym or attending fitness classes.

-I wouldn't opt for this one

-as you could get an injury.

-It lacks support

-and any cushioning.

-Fans of sports labels should look at

-this outfit as it's comfortable.

-Coats for outdoor running should be

-lightweight and waterproof.

-It isn't suitable for climbing

-a mountain in the rain...

-..but it's perfect for running.

-Those going out for a run should

-stay safe with a reflective coat...

-..and stay warm

-with plenty of layers and gloves.

-Whatever you choose to wear,

-it's important to remain active...

-..and give 100% to your training

-to improve your fitness and health.

-Yes, lycra is the way forward!

-Do you best and you're sure

-to reap the benefits.

-I'm joined by Niamh who has got an

-ambition for 2016 but what is it?

-I want to tone up

-and be more active.

-How does someone do that, Cadi?

-Niamh is a student so doesn't have

-a lot of time or money.

-She's got plenty of money

-and is just lazy!

-I thought Niamh could exercise

-at home using her bodyweight.

-She could do all sorts of things...

-..but I want to show her the plank

-that works your core.

-Niamh can rest on her elbows, raise

-the knees and hold that position.

-Keep the midriff tight

-and breathe normally for 30 seconds.

-And that is how you work the core.

-Niamh can do that

-whilst we turn to Emma.

-What are you trying to achieve

-over the coming year?

-I want to lose weight and hope

-it makes me feel better in myself.

-A lot of people want that

-so how do we go about it?

-Exercising itself will make you

-feel better due to the endorphins.

-Weight lifting is one of the

-best ways to help you lose weight.

-People think they should do cardio

-but weight lifting is best.

-Do you do any weight lifting?

-Do you do any weight lifting?

-

-I will from now on.

-What weights does she need?

-We'll start with a 6kg weight

-so bend your knees to pick it up.

-I'll help you and take the big one!

-One of the movements

-will involve squats.

-Stick out your bottom, go down

-and push the weight to the ceiling.

-You need to do 12 of these.

-Two is enough for me!

-I'll let you carry on because I know

-that Cadi has a challenge for me.

-It's just a small challenge

-and I want you to do 100 burpees.

-Burpees are difficult

-and 100 is a lot!

-I'll hand back to the studio and

-know you're happy to see me suffer.

-One!

-He's showing off!

-Well done to him.

-Are you a fan of keeping fit,

-Branwen?

-I do enjoy keeping fit.

-At school, I was always excused

-from sports lessons.

-However, I love swimming and yoga.

-Nia Ceidiog teaches me yoga.

-It's great for my mind and body.

-I've found it great for my busy

-life.

-I tried yoga once.

-It didn't last very long!

-Thanks to Ysgol Plasmawr

-for sending us a photograph...

-..of the pupils shaving their heads.

-They raised 800 for Macmillan

-so a huge congratulations to them.

-After the break, you can join me

-as I went behind the scenes...

-..of the new S4C political drama,

-Byw Celwydd.

-We'll also chat with the producer

-of that series, Branwen Cennard.

-Join us in a few minutes.

-.

-Subtitles

-Welcome back.

-We're joined by the producer

-of Byw Celwydd, the new S4C drama.

-Before we chat with Branwen...

-..I was lucky enough to go behind

-the scenes of the series...

-..and this is what I found.

-Today, the cast and crew

-of the new S4C drama, Byw Celwydd...

-..are filming at the Cardiff

-and Vale sixth form college.

-There's a lot of people pretending

-to be important and wearing suits...

-..but they are living a lie!

-The political and journalistic

-worlds meet in this drama.

-It's set in the National Assembly...

-..so there's plenty of conflict,

-excitement and a few secrets.

-It's brought to life

-by a strong cast of familiar faces.

-I play Angharad Wynne, the

-political editor for the Welsh news.

-She follows the political stories

-in the series but is living a lie...

-..and comes face to face

-with her past in the first episode.

-We don't reveal her secret

-until later in the series...

-..so I hope it excites the viewers.

-I play Lowri Ogwen Jones, a special

-advisor for the Democrats or a SpAd.

-I play Tom Ogwen Jones,

-Lowri's husband...

-..and I'm the face of the

-Welsh national news channel.

-I play Dylan Williams

-who is a Lib Dem.

-He's married to Catrin, played by

-Eiry Thomas and they have a secret.

-I play Harri James, an advisor to

-the leader of the national party.

-Every character has an important

-role and has their own problems...

-..but all the actors had one thing

-in common during the filming.

-It's really quick

-and there's a lot to do.

-The script is full of political

-jargon that most know nothing about.

-My family and friends know that

-I don't understand politics.

-As the political editor, I have to

-know the policies of every party.

-I did a degree in politics

-before entering acting.

-It means I know the nature of the

-political world in Cardiff Bay...

-..but the journalistic aspect

-is totally new for me.

-It's difficult to make

-the political jargon sound natural.

-I had to use a dictionary to find

-the meaning of some of the words.

-The nationalists will want the same.

-The nationalists will want the same.

-

-Hold on a minute.

-There's a lot of stories and lies

-for all the characters...

-..especially for us as a couple

-in the drama.

-S4C hasn't had

-a political drama before.

-Someone in work

-is making a documentary.

-The audience of Byw Celwydd

-isn't going to be spoon-fed.

-You need to concentrate

-and pay attention to the events.

-I think it's a great way

-to challenge the audience.

-Go after him and ask him

-who he's sleeping with these days.

-What came over you?

-What came over you?

-

-It was you.

-Branwen Cennard is the producer

-of the series, Byw Celwydd.

-Congratulations on the drama.

-I enjoyed the first episode

-that aired on Sunday.

-What's the response been like

-following episode one?

-We've had a great response.

-We've had a great response.

-I can't believe how many people

-have spoken about it.

-Teulu was broadcast five years ago.

-Twitter wasn't as popular

-at the time.

-However, I saw a lot of messages

-on Twitter...

-..on Sunday as the programme

-was aired.

-We started working on this series...

-..two years ago.

-It was prior to the Scottish

-elections and General Election.

-it's important to note that this

-is a drama.

-It isn't a documentary!

-It's total fiction.

-We can do what we like

-with this series.

-You filmed a lot

-in the Welsh Assembly.

-How did you Germany permission to do

-this?

-We entered discussions

-with the National Assembly...

-..about using the building.

-James Bond wanted to use

-the chamber for their film...

-..but were refused.

-We didn't want to do that.

-This meant it was easier for us

-to use the area.

-How much co-working has been

-between you and the politicians?

-I started working on this series

-by myself two years.

-I got to speak to an array

-of politicians and journalists...

-..from all sorts of backgrounds

-and parties.

-This is a drama about people.

-We do have two advisors

-on the series.

-They keep us on the right track.

-It ensures we're fair to all the

-parties in our series.

-You have succeeded to do this.

-After the break, we chat

-with the musical duo, Fi a Fo.

-We've already had tips

-on exercising in the new year.

-In a moment, Alison Huw

-has advice on healthy eating.

-On Sunday, there's a Plygain service

-at Llanfihangel-yng-Ngwynfa.

-It starts at 6.30pm and all parties

-are welcome at the event.

-Let's hear about more your events

-in our Friday night Calendar.

-The Plygain service at

-St Twrog's Church in Llanddarog...

-..is held on Sunday at 5.00pm

-and all are welcome.

-What are you doing on Sunday night?

-If you're in London,

-join us in Jewin Chapel at 6.00pm.

-Our Plygain service has promising

-and professional singers.

-There's also cheese and wine

-in the vestry after the service.

-There's nothing better to do

-on a cold, wet January night.

-I'm in the tranquillity

-of Venue Cymru...

-..but tomorrow and Sunday, it'll be

-full of children and young people...

-..for the seventh year of staging

-activities to inspire and entertain.

-There's Mr Phormula,

-Cyw, Only Boys Aloud...

-..and we hope to see you too

-between 10.00am and 4.30pm.

-The Farmers Union of Wales has a

-bingo night on Tuesday 12 January...

-..at 7.30pm at The Talardd

-in Llanllwni.

-Proceeds go to the British Heart

-Foundation and all are welcome.

-.

-Subtitles

-Welcome back.

-Our musical guests tonight are the

-young duo from North Wales, Fi a Fo.

-Fi a Fo is a relatively new duo.

-They are Mali Llyfni and Rhys Jones.

-Welcome to you both.

-One of you is from Anglesey and

-the other is from Nantlle Valley.

-How on earth did you meet

-to form the group?

-It's quite a funny story.

-We went on a course in Germany.

-We met there.

-It happened there.

-The National Assembly

-was funding a scheme...

-..to bring the youth of

-Europe together.

-We spent a week in Germany.

-We've already had success.

-Our songs are being played

-on Radio Cymru...

-..and we've been nominated

-for a Y Selar award.

-You have been nominated

-as Best Band of 2015.

-Yes, we've been nominated

-for the best band.

-There's still a week left to vote.

-We haven't released

-anything officially yet.

-We don't have a label.

-We'd like to make an EP.

-You will have release material

-if you win this award.

-We've got so many ideas.

-How would you describe

-your style of music?

-Our style has changed a lot.

-The new single is more rocky.

-We're still experimenting

-with sounds.

-There's no rush to do that.

-Mali, we have seen you

-on Prynhawn Da.

-Rhys is playing the guitar for me.

-Have you ever considered how

-a visually-impaired person...

-..is able to choose

-their food from a menu?

-Today, some restaurants

-offer menus in Braille.

-Dylan's in Menai Bridge is the

-latest restaurant to offer it...

-..all thanks to

-a special Anglesey starlet.

-Gerallt went to meet here.

-Every public building has facilities

-for the disabled.

-Dylan's Restaurant differs from the

-norm as it has a menu in Braille.

-The Braille menu was compiled by

-twelve-year-old Angharad Rhodes.

-Angharad's sight defect was detected

-when she was a fortnight old.

-She's registered as blind

-but still leads a busy life.

-That includes her

-starring role with CBeebies...

-..as well as helping Dylan's

-Restaurant with its Braille menu.

-Snuggle up with Fudge and make

-your own stories about shadows.

-I know you as Angharad Rhodes...

-..but viewers of CBeebies

-know you by a different name.

-Yes, from Melody.

-What does Melody do on CBeebies?

-She introduces classical music

-to young children.

-Do you enjoy working on CBeebies?

-Do you enjoy working on CBeebies?

-

-Yes, I love it.

-You helped Dylan's to produce a menu

-in Braille.

-Tell me about the machine you used.

-It has six keys.

-What are the languages you use for

-those keys on the Braille machine?

-There's English, French, Welsh,

-mathematics, music and science.

-You made the menu for Dylan's

-but you have done others too.

-I've helped an Indian restaurant

-and other Anglesey restaurants...

-..and Liverpool too.

-Who helped you with the menu

-for Dylan's?

-It was Mam and Natalie.

-You're good friends with Natalie.

-You're good friends with Natalie.

-

-Good, good, good, good, good!

-Angharad is a special young lady

-and you're very good friends.

-Yes, and I got to know Angharad

-as she comes here with her family.

-..so she tries to answer the phone

-from time to time.

-She volunteered to do a Braille menu

-and it took her nine days.

-What do your other customers

-at Dylan's think about this?

-They are all shocked.

-Everyone is interested

-in the way she compiled the menu.

-They like seeing a Braille menu

-that can be read by children too.

-This is the menu

-so can you tell me about the meals?

-Dylan's mussels.

-I'd love to have those

-but what would you like?

-I like tacos, bread and chips.

-We want to send her our best wishes

-and hope she comes here and has fun.

-She might even train as

-an assistant manager - who knows?!

-Who'd have thought such a young star

-lived on Anglesey...

-..with a series of her own

-on CBeebies?

-Next, we swap eating out

-for eating healthily.

-Our food expert, Alison Huw

-is here with a few tips for us.

-Welcome to Heno.

-Elin tweeted a picture

-of her eating healthily.

-We've all over-indulged

-during the Christmas period.

-Everybody wants to eat well.

-I hope these utensils

-will help you...

-..so that you can enjoy eating

-more fruit and vegetables...

-..in your diet.

-These are all colourful and tasty.

-Where shall we start?

-We start with a spiralizer.

-This is a great way to avoid eating

-too much pasta.

-You can eat this courgette raw...

-..or cook it as if it was pasta...

-..and serve it with pesto.

-My husband is fed up

-of the spiralizer.

-You can even use this for fruit.

-It's also a great way to get the

-little ones in eating vegetables.

-Yes, you can get curls of carrots.

-It's about 20-30.

-You can find something cheaper.

-There's a sharp peeler.

-There's also the NutriBullet.

-A lot of people make

-a green smoothie.

-I make and drink a green smoothie

-every day.

-You can use it to make sauces

-and even a banana ice cream.

-It only takes a matter of seconds.

-Place it in a bowl and

-you can see the texture.

-It's quite creamy.

-It's also about portion size too.

-Plate size is also important.

-Use a small bowl as opposed

-to using a massive plate.

-This is delicious!

-After the break...

-..we chat to the Nantlle Valley

-goalkeeper, Owain Fon Williams.

-Llinos and Elin are warm inside

-whilst I'm outside in the cold.

-I'll tell you why the weather

-has turned chilly and dramatic.

-See you in few minutes.

-.

-Subtitles

-Welcome back.

-It's time to welcome Yvonne

-back into the studio.

-What's going on, Yvonne?

-I want to wear a hat, scarf

-and gloves at this time of year...

-..but I've been using

-my umbrella for weeks!

-Yes, that's true.

-Next week, the cold weather comes

-in.

-We've been to meet people from

-across Wales who record the weather.

-I've been recording the rainfall in

-the area of Llangadfan for 25 years.

-Apart from last year, 2005 saw one

-of the wettest Decembers on record.

-We had over a foot of rain which is

-12.4 inches and broke all records.

-The school at Tirdeunaw has studied

-the weather for three years.

-We started recording the weather

-on a daily basis with the children.

-The children

-use our weather station...

-..that sends data to the monitor

-and the children record the data.

-We're the weather officers.

-You can measure the direction

-of the wind thanks to the vane.

-We've noticed that

-there's a lot of rain in Swansea.

-It rained every day from 2 November

-to the end of the year...

-..so the land is saturated and

-our rivers and trenches are full.

-There's a saying of

-"the water runs into the hollow."

-Unfortunately, the homes

-in the hollow were affected.

-What do we use

-to measure temperature?

-The weather station sends us

-information about temperature...

-..wind speed and direction

-and rainfall.

-You can measure rainfall

-with the funnel.

-We learn about the way the weather

-can affect those around the world.

-It hasn't rained today and

-that's the first time in two months.

-There's been predictions of

-a harsh winter and a mild winter.

-You cannot predict the weather

-properly for more than five days...

-..but the problems arise

-with climate change.

-Everyone who lives on this planet

-is responsible for climate change.

-The weather at the moment

-is terrible.

-Yes, it's been terrible recently.

-Climate change

-is the reason for this.

-December was the wettest

-and mildest on record.

-It's the El Nino.

-This is at its height in the winter.

-This could have caused

-an array of extreme weather...

-..across the world.

-There has been an array

-of weather across the world.

-The jet stream is also a

-cause for all the rain.

-It's very high in the air.

-It tends to draw the cold weather

-from the Arctic.

-However, it brought warm weather

-in December.

-The weekend is going to be wet again

-and cold.

-Llinos will need her gloves

-next week.

-Keep an eye out for our updates.

-You can contact us by post, email or

-via our Facebook and Twitter pages.

-Does the weather affect you when

-you are filming dramas, Branwen?

-The weather can be very problematic.

-You might have to change

-your schedule for the day.

-In Cardiff Bay, it was

-a problem to see the sunshine.

-It attracted all the crowds.

-What's your French like, Llinos?

-Tres bien!

-We need to polish our French...

-..as our national football team

-are our their way to the Euro 2016.

-One of the team's faithful players

-is the Nantlle Valley goalkeeper...

-..Owain Fon Williams.

-On 13 November 2015, Owain won his

-first cap in front of 30,000 fans.

-We marked this milestone by visiting

-where it all started for the player.

-This is where all my dreams started

-about playing for my country.

-You automatically want to represent

-Wales if you're born a Welshman.

-Owain Fon Williams.

-The Northwalian gets his chance.

-It was after the game that it sank

-in I'd won my first cap for Wales.

-It was an incredible feeling

-and one that I'll never forget.

-Owain has been part of

-the Welsh squad for six years...

-..from when it was on its knees and

-championships were distant dreams...

-..to a time of hope which also saw

-the worst news possible.

-The death of Gary Speed

-shocked everyone.

-He had a great relationship

-with a lot of the lads.

-Chris Coleman has been able to use

-that incident...

-..to ensure a close-knit team

-and we're all like brothers.

-I don't think I've been part

-of a team that Wales has now.

-It isn't a group of individuals...

-..but a team and that includes

-those off the pitch too.

-Six years he's been in squads and

-a loyal attendee of Wales games.

-He's also a dap hand on the guitar!

-I get the guitar out

-and sing with the lads.

-Everyone wants to stay together

-and celebrate in style.

-# But that train keeps a rollin'

-on down to San Antone #

-Yes, he's a skilled goalkeeper

-and a talented guitarist and artist.

-My current collection

-focuses on quarrymen.

-The Nantlle Valley was famous

-for its quarries and quarrymen.

-My grandfather worked

-at the local Dorothea Slate Quarry.

-This is my own history and it's a

-subject that's close to my heart.

-Yes, 2015 was a massive year

-but what are Owain's hopes for 2016?

-I hope Wales isn't there to make up

-the numbers in France.

-At the moment,

-I think we could take on any team.

-On a personal level, I'll stay with

-the team and hope for another cap...

-..and I've got an art exhibition

-in Betws-y-Coed next summer.

-I'll keep doing it as long as

-people like my work.

-If people don't like it, then

-I'll hang my art on my wall at home!

-Good luck to Owain Fon

-and the rest of the Welsh squad.

-The producer, Branwen Cennard

-has been our sofa guest tonight.

-You can watch Byw Celwydd

-on Sunday at 9.00pm on S4C.

-It's repeated at 10.00pm

-on a Tuesday.

-The repeat has on-screen subtitles.

-There are many secrets

-in this series.

-This series will reveal

-the big secret.

-I think it should come out

-in the fifth episode.

-Angharad and Rhodri

-will be here next Monday.

-I'll celebrate 40 years of

-Ysbyty Gwynedd's hospital radio.

-I'll also have an exclusive look

-at Port Talbot's new leisure centre.

-But we leave you tonight

-with Fi a Fo performing Dagrau.

-# You think that I understand

-# But I see the truth in your eyes

-# There's no easy way out

-# I know where it all went wrong

-# It's easy to act happy

-# By hiding tears in your palms

-# Nobody will believe our story

-# It's the word on the street

-# Oh, tonight

-# I'm still here

-searching for the truth

-# Take me to a place

-where my tears no longer flow

-# In a moment of weakness

-# I spotted the truth in your eyes

-# There was no easy way out

-# I became lost at times

-# We travelled around the world

-# And witnessed a mess

-through everyone's eyes

-# Thankfully nobody knows

-# Why you are falling behind

-# But tonight

-# I'm still here

-searching for the truth

-# Take me to a place

-where my tears no longer flow

-# But tonight

-# I'm still here

-searching for the truth

-# Take me to a place

-where my tears no longer flow #

-APPLAUSE

-.