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0:00:16 > 0:00:19- Hello and welcome to Heno - live from Llanelli.
0:00:20 > 0:00:23- We leave Llanelli for Blaenporth - to celebrate British Pie Week.
0:00:24 > 0:00:26- Alun Williams is ready for a feast.
0:00:26 > 0:00:29- Good evening, Al.
0:00:29 > 0:00:31- How are you, Mari?
0:00:32 > 0:00:39- Yes, I'm ready to celebrate - in a shop that's linked with pies.
0:00:43 > 0:00:48- I meet two young weightlifters - from the Gwendraeth Valley...
0:00:48 > 0:00:52- ..who took part in the British - Schools Weightlifting Championships.
0:00:53 > 0:00:56- They returned - with a gold and silver medal.
0:00:56 > 0:01:00- Those were some great stories - from Cross Hands and Blaenporth.
0:01:00 > 0:01:06- Later, I'll encourage you to share - your stories and events with us.
0:01:06 > 0:01:11- Let us know and we'll be there - so stay tuned to find our more.
0:01:11 > 0:01:13- Thanks, Elin.
0:01:13 > 0:01:16- Elin will be busy presenting - Can i Gymru on Saturday night.
0:01:16 > 0:01:21- Ten acts have been chosen - and there's a 5,000 cash prize.
0:01:21 > 0:01:24- But the onus is on - the viewers at home.
0:01:24 > 0:01:28- We give you a head start - on your choice tonight...
0:01:28 > 0:01:32- ..by introducing you - to each composer and song.
0:01:37 > 0:01:40- Let's return to Alun and the pies...
0:01:40 > 0:01:45- ..at Blaenporth's newly-opened - Taten Eirw chip shop.
0:01:46 > 0:01:50- I've come to this fish and chip shop - to celebrate British Pie Week.
0:01:50 > 0:01:53- My favourite is a minced beef pie.
0:01:53 > 0:01:54- Can I have a minced beef pie?
0:01:54 > 0:01:57- Can I have a minced beef pie?- - Yes.
0:01:57 > 0:02:03- Whilst I'm waiting, let's hear - more about pies and football.
0:02:14 > 0:02:17- A pie is a traditional dish - in football.
0:02:17 > 0:02:23- It's a working-class game so workers - ate pies and pasties at the games.
0:02:24 > 0:02:26- It's different in other countries.
0:02:27 > 0:02:31- In Eastern Europe, they eat seeds.
0:02:31 > 0:02:34- There's been the introduction - of American dishes...
0:02:34 > 0:02:40- ..such as burgers and hotdogs - but there's still room for the pie!
0:02:40 > 0:02:43- # I'll be there, I'll be there #
0:02:43 > 0:02:48- I lived in Fairwater in Cardiff - and would walk to Ninian Park.
0:02:48 > 0:02:52- We'd walk down Cowbridge Road - passed Clark's Pies...
0:02:52 > 0:02:56- ..where they made their pies.
0:02:56 > 0:02:59- We always stopped for a pie - before going to the game.
0:02:59 > 0:03:03- As you bit into a Clark's pie, - the gravy spilled over your face...
0:03:03 > 0:03:06- ..and it was called - the Clark's tash!
0:03:07 > 0:03:12- # I'll be there, I'll be there, with - my pick and shovel, I'll be there #
0:03:13 > 0:03:18- The best pie I've ever had - was in Norwich five years ago.
0:03:18 > 0:03:21- It was an asparagus tart - with goat's cheese.
0:03:21 > 0:03:26- This is because Delia Smith - is the chairperson of that club.
0:03:26 > 0:03:29- I had a small glass - of rioja with it.
0:03:29 > 0:03:33- It's just a typical terrace - so I felt very sophisticated.
0:03:36 > 0:03:39- I'd eat any pie in the world - other than steak and kidney!
0:03:39 > 0:03:41- I can't stand kidney.
0:03:42 > 0:03:44- I hope there - isn't any kidney in that!
0:03:51 > 0:03:54- I totally agree with Phil - because kidneys are horrible.
0:03:54 > 0:03:57- It's minced beef all the way for me!
0:03:57 > 0:04:03- Helen runs this shop so tell us more - as you've just opened.
0:04:04 > 0:04:07- We've been open for a week.
0:04:07 > 0:04:13- This was a former school - that closed in 2010.
0:04:13 > 0:04:19- We've owned it for three years - and this is a new challenge.
0:04:21 > 0:04:26- You were a hairdresser beforehand - so it's quite a change in career.
0:04:32 > 0:04:36- My mother has a fish and chip shop - in Cardigan...
0:04:36 > 0:04:40- ..so I thought I'd give it a go.
0:04:40 > 0:04:47- It's British Pie Week - so what are your best-selling pies?
0:04:47 > 0:04:54- There's chicken and mushroom, - minced beef and onion...
0:04:56 > 0:04:59- ..and steak and kidney.
0:05:00 > 0:05:03- Minced beef has to be my favourite.
0:05:03 > 0:05:09- The most important opinion - is that of the customers.
0:05:09 > 0:05:10- Are you enjoying your pie?
0:05:10 > 0:05:12- Are you enjoying your pie?- - Yes, it's delicious.
0:05:13 > 0:05:14- This is a steak and kidney.
0:05:14 > 0:05:16- I don't like kidneys.
0:05:16 > 0:05:19- I don't like kidneys.- - This is full of meat and very tasty.
0:05:19 > 0:05:20- What about you?
0:05:20 > 0:05:23- What about you?- - Steak and kidney too.
0:05:23 > 0:05:24- Have you got the same?
0:05:24 > 0:05:28- Have you got the same?- - Yes.
0:05:28 > 0:05:31- How much would you give it - out of 10?
0:05:31 > 0:05:35- It's got to be 10 - or I'd get the sack.
0:05:35 > 0:05:40- Thank you - and enjoy your chips and pies.
0:05:40 > 0:05:44- Thanks to Helen for the warm welcome - and the delicious chips.
0:05:45 > 0:05:49- We're always delighted - to hear your stories...
0:05:49 > 0:05:52- ..so don't forget to contact us - in the following way.
0:05:56 > 0:06:01- All day, every day, the Heno cameras - travel across Wales.
0:06:01 > 0:06:04- We're your national, - local newspaper.
0:06:04 > 0:06:07- Happy St David's Day.
0:06:08 > 0:06:13- Invite us to your big - or small events and we'll be there.
0:06:15 > 0:06:21- Contact us via Facebook, Twitter, - send an email or give us a call.
0:06:21 > 0:06:27- You can write to Heno, Tinopolis, - Park Street, Llanelli, SA15 3YE.
0:06:31 > 0:06:34- From Aberdaron to Abertillery...
0:06:34 > 0:06:38- ..Heno is at the heart - of every community in Wales.
0:06:43 > 0:06:46- Don't forget to get in touch.
0:06:46 > 0:06:50- If you missed all the details, - the number is on the screen now.
0:06:50 > 0:06:55- Call us on 01554 880 880.
0:06:56 > 0:07:01- Our researcher, Catrin - will happily take your call.
0:07:01 > 0:07:05- Don't forget to call 01554 880 880.
0:07:06 > 0:07:12- On Saturday, we can all cast - our votes in Can i Gymru 2017.
0:07:12 > 0:07:15- Songs arrived in their hundreds...
0:07:15 > 0:07:19- ..and they were all - whittled town to ten...
0:07:19 > 0:07:24- ..by a panel of judges that - included my studio guest tonight.
0:07:25 > 0:07:27- It's the musician, Sion Llwyd.
0:07:28 > 0:07:32- Welcome to Heno.
0:07:32 > 0:07:35- Thank you.
0:07:36 > 0:07:40- There are ten songs this year.
0:07:40 > 0:07:45- Yes, it's exciting to have ten - this year...
0:07:45 > 0:07:51- ..as opposed to the usual eight.
0:07:51 > 0:07:56- We couldn't make our minds up.
0:07:57 > 0:08:02- All the songs that got to the - final are worthy of their place.
0:08:02 > 0:08:07- Let's meet those in the top ten - and hear an excerpt of each song.
0:08:07 > 0:08:09- # Eleri, I enjoy your company #
0:08:10 > 0:08:16- My wife is called Eleri and the song - is a celebration of our love.
0:08:16 > 0:08:20- I wanted a song with a gospel feel.
0:08:20 > 0:08:27- Gospel singing makes you happy - and gives you hope.
0:08:27 > 0:08:30- # Set me free #
0:08:30 > 0:08:34- I've been wanting to compete - in Can i Gymru since I was twelve...
0:08:35 > 0:08:40- ..but you have to be 16 so - I've been counting down the years.
0:08:41 > 0:08:46- I've done it this year - and I can't wait!
0:08:46 > 0:08:49- # But your arms... #
0:08:49 > 0:08:54- I was sitting in front of - a lovely fire and watching the news.
0:08:54 > 0:08:58- I saw all these horrible things - and it really struck me.
0:08:58 > 0:09:03- I felt so lucky and thought, "whoa, - stop, there's a song in that!"
0:09:05 > 0:09:08- # They are fighting #
0:09:08 > 0:09:14- I think the events in the news - have influenced the song's lyrics.
0:09:14 > 0:09:19- People are suffering and talking - about it but what do we really know?
0:09:19 > 0:09:22- # The peoples' enemy, is that me? #
0:09:22 > 0:09:27- I won the competition in 1991 - with Neil Williams as the singer.
0:09:28 > 0:09:33- I'm delighted that Neil is singing - in 2017, some 25 years later.
0:09:35 > 0:09:41- # You are my one last love - so give me faith #
0:09:42 > 0:09:46- Gospel is quite natural - when you think of choral music.
0:09:46 > 0:09:51- It was natural to involve your - skills at arranging for choirs...
0:09:51 > 0:09:54- ..because it's such a massive talent - that you've got.
0:09:54 > 0:09:55- I can't believe I just said that.
0:09:55 > 0:09:57- I can't believe I just said that.- - Very kind of you!
0:09:57 > 0:10:00- # You are my satellite #
0:10:00 > 0:10:05- The song is about someone who - is asking for love in dark times.
0:10:05 > 0:10:08- The "satellite" - is something that guides you back.
0:10:09 > 0:10:12- # The bright sunshine like a flame #
0:10:12 > 0:10:17- Can yr Adar isn't like anything - that has been on Can i Gymru before.
0:10:18 > 0:10:23- I felt it was perfect for this year - to bring something new to the event.
0:10:23 > 0:10:26- # When you're not here #
0:10:26 > 0:10:30- The song is about our relationship.
0:10:30 > 0:10:34- The lyrics talk about bringing - the best out of a person...
0:10:34 > 0:10:39- ..and Rhodri has brought - the best out of me and vice versa.
0:10:40 > 0:10:43- # There's a star in front of me #
0:10:43 > 0:10:49- The song is about the way your life - changes when you become a mother.
0:10:49 > 0:10:53- I didn't feel old enough - or responsible enough for it.
0:10:53 > 0:10:57- This song is for you.
0:11:01 > 0:11:04- That was a taster - of the ten finalists...
0:11:05 > 0:11:08- ..in this year's Can i Gymru.
0:11:09 > 0:11:14- Can i Gymru is broadcast live - this Saturday on S4C at 8.25pm.
0:11:22 > 0:11:26- The viewers will choose the winner.
0:11:26 > 0:11:29- The viewers will be voting - this year.
0:11:29 > 0:11:35- Over the years, there's been - a lot of different things...
0:11:45 > 0:11:48- ..but we've gone back to our roots - this year.
0:11:48 > 0:11:52- There was a great panel...
0:11:52 > 0:11:55- ..and they all had their say.
0:11:56 > 0:12:00- It's now all in the hands - of the viewiers.
0:12:07 > 0:12:11- The viewers will be buying - the music.
0:12:14 > 0:12:20- The prize of 5,000 - is a great amount.
0:12:21 > 0:12:25- It's difficult to travel - around the country...
0:12:25 > 0:12:29- ..and go to various gigs.
0:12:40 > 0:12:45- This prize fund is great for giving - you confidence...
0:12:45 > 0:12:49- ..to grow as a musician.
0:12:50 > 0:12:53- You've been a part of the - competition for many years.
0:12:53 > 0:12:58- I was on Can i Gymru.
0:12:59 > 0:13:01- I won in 1999.
0:13:07 > 0:13:13- I was with the team - of Trinity College.
0:13:13 > 0:13:19- Elin Fflur won in the early 2000s.
0:13:20 > 0:13:25- I've worked a lot with Elin.
0:13:26 > 0:13:30- We started writing - with each other...
0:13:31 > 0:13:37- ..after going to the - Pan Celtic Festival.
0:13:46 > 0:13:49- Is the Pan Celtic Festival - a part of the prize?
0:13:49 > 0:13:52- The Pan Celtic Festival is always - linked with Can i Gymru.
0:13:53 > 0:13:56- The winner will be invited to - perform at the Pan Celtic Festival.
0:13:57 > 0:14:00- You're representing Wales in the Pan - Celtic Festival.
0:14:01 > 0:14:06- Can i Gymru will be recorded live at - the BBC Wales studios in Llandaff.
0:14:07 > 0:14:12- You can get tickets for Can i Gymru - by clicking on our Twitter page.
0:14:13 > 0:14:18- Call 02920 838 140 for tickets - to the Can i Gymru event.
0:14:19 > 0:14:23- You can also email Avanti - if you want tickets.
0:14:23 > 0:14:27- Our competition phone lines - closed at 3.00pm today.
0:14:27 > 0:14:30- A pair of tickets were up for grabs - to see Wales v Ireland this Friday.
0:14:30 > 0:14:34- We received hundreds of entries, - but there can only be one winner.
0:14:35 > 0:14:38- Congratulations to Ian Roberts - from Bridgewater in Somerset.
0:14:39 > 0:14:43- The tickets will be sent to you - before the end of the programme.
0:14:43 > 0:14:48- Enjoy the match and send us a photo - so we can show it on Monday's Heno.
0:14:48 > 0:14:51- After the break, - we congratulate Dion and Macy.
0:14:51 > 0:14:57- These Ysgol Maes y Gwendraeth pupils - have won at a weightlifting contest.
0:14:57 > 0:15:00- We're also looking ahead - to tomorrow morning's breakfast.
0:15:01 > 0:15:04- Our cameras have been - on the streets of Wales...
0:15:04 > 0:15:07- ..to discover what is your - favourite morning cereal?
0:15:08 > 0:15:09- .
0:15:13 > 0:15:13- Subtitles
0:15:13 > 0:15:15- Subtitles- - Subtitles
0:15:20 > 0:15:21- Welcome back.
0:15:21 > 0:15:25- We turn our attention - to a less popular sport now.
0:15:25 > 0:15:27- Two pupils from - Ysgol Maes Y Gwendraeth...
0:15:28 > 0:15:32- ..have gained British success - recently in a weightlifting contest.
0:15:32 > 0:15:34- Rhodri Gomer went to find out more.
0:15:34 > 0:15:37- Some 20 months ago, - Dion James and Macy John...
0:15:37 > 0:15:41- ..joined a new weightlifting club - at the Evolution gym in Cross Hands.
0:15:41 > 0:15:47- This was after hearing about - free lessons for young people.
0:15:47 > 0:15:50- Within 18 months, both competed...
0:15:51 > 0:15:54- ..in the British Weightlifting - Championships in Yorkshire.
0:15:54 > 0:15:59- Both returned to the - Gwendraeth Valley victorious.
0:16:02 > 0:16:08- I won the gold medal in my category - of the Under 15s 63kg event.
0:16:09 > 0:16:15- I hoped to be in the top three - so was very happy to get the gold.
0:16:15 > 0:16:20- I started this because Mam did a lot - of CrossFit when I was younger...
0:16:20 > 0:16:26- ..which involved weightlifting - so it's Mam's fault!
0:16:26 > 0:16:30- I'm just seeing where it takes me.
0:16:30 > 0:16:36- I was a bit worried when Dion - said that he wanted to join a gym.
0:16:36 > 0:16:40- Being an Olympic weightlifter - sounded quite complicated.
0:16:41 > 0:16:46- After chatting with the lads, - I was proud that he was trying it.
0:16:46 > 0:16:49- I work out five times a week.
0:16:49 > 0:16:53- It's difficult as you have - your good days...
0:16:53 > 0:16:58- ..but other days are just shocking - and really bad.
0:16:58 > 0:17:04- Do you struggle to find the balance - between this and your GCSE studies?
0:17:04 > 0:17:10- Yes, but I do my homework - and revise at home...
0:17:10 > 0:17:16- ..and come to the gym because - it's a great release and I enjoy it.
0:17:18 > 0:17:22- A lot of time is dedicated - to the training...
0:17:22 > 0:17:26- ..but I find a balance - by doing my work first...
0:17:26 > 0:17:32- ..and come here to relax - and it helps to relieve any stress.
0:17:33 > 0:17:37- All the training is essential - for perfecting the technique...
0:17:38 > 0:17:41- ..as it leads to success - in competitions.
0:17:42 > 0:17:48- You use two techniques to lift the - heaviest combination of weights.
0:17:48 > 0:17:54- In the snatch, the weight is lifted - from the floor and above the lifter.
0:17:58 > 0:18:02- The second is the clean and jerk...
0:18:02 > 0:18:07- ..where one movement - is split into two parts.
0:18:11 > 0:18:16- It's important for all ages - to learn their technique.
0:18:17 > 0:18:23- They can lift various weights - as they gain experience.
0:18:23 > 0:18:27- There isn't a lot at the start - but it helps if you're strong...
0:18:27 > 0:18:31- ..but you need to build - your technique as you get older.
0:18:31 > 0:18:36- The gym offers classes for young - people between 4.30pm and 5.30pm...
0:18:36 > 0:18:41- ..from Monday to Friday with - Josh Jones and Tom Ellis Williams.
0:18:41 > 0:18:46- Dion and Macy are eager to share - their role in their success.
0:18:46 > 0:18:50- Tom and Josh have played a huge part - in our success.
0:18:50 > 0:18:55- They have pushed us to where we are - and do a lot for us.
0:18:55 > 0:18:59- We really appreciate - all that they do.
0:19:02 > 0:19:06- You both look very strong, - Dion and Macy.
0:19:06 > 0:19:11- That was the clean and jerk - so can you show me how to do it?
0:19:12 > 0:19:14- What do I need to do first?
0:19:14 > 0:19:18- Keep the bar close to the floor...
0:19:18 > 0:19:23- ..and slowly rise - to a full extension of the hips.
0:19:23 > 0:19:29- For the jerk, you dip, extend up - so that you're under the bar...
0:19:29 > 0:19:35- ..split the legs and resume - to a position with straight legs.
0:19:37 > 0:19:38- Yes, that's nice.
0:19:38 > 0:19:39- Is there any hope for me?
0:19:39 > 0:19:41- Is there any hope for me?- - Yes, a little!
0:19:41 > 0:19:46- It isn't as easy as it looks because - there's a lot of small movements.
0:19:47 > 0:19:49- What are your long-term goals?
0:19:49 > 0:19:51- The Commonwealth Games.
0:19:51 > 0:19:56- The Commonwealth Games.- - I want to represent Britain.
0:19:56 > 0:19:59- Good luck - and thank you so much for your time.
0:20:03 > 0:20:05- Congratulations to Macy and Dion.
0:20:05 > 0:20:07- We'll keep a close eye - on their careers.
0:20:08 > 0:20:11- They claim breakfast is the most - important meal of the day.
0:20:11 > 0:20:14- You're meant to eat breakfast - like a king.
0:20:14 > 0:20:18- It's National Cereal Day so - make sure you have cereal tomorrow!
0:20:19 > 0:20:24- Every person will eat around - 7kg of cereal every year.
0:20:24 > 0:20:28- The tradition of eating cereals - dates back 200 years ago...
0:20:28 > 0:20:31- ..as a result - of Temperance Movement.
0:20:32 > 0:20:35- They believed eating meat and fat - was an awful way to start the day...
0:20:36 > 0:20:39- ..and that the best way - was to eat cereal.
0:20:42 > 0:20:48- I enjoy Weetabix, - because they taste nice with sugar.
0:20:48 > 0:20:51- My favourite cereal is Benefit.
0:20:51 > 0:20:56- It's full of vitamins - and dried fruit and tastes great.
0:20:56 > 0:21:00- I like Fruit 'N' Fibre as it - doesn't contain a lot of sugar.
0:21:00 > 0:21:04- Coco Pops, Rice Krispies - and Corn Flakes.
0:21:04 > 0:21:09- My favourite cereal is Corn Flakes - because it's tasty.
0:21:10 > 0:21:15- There's an interesting story behind - the cockerel on the Kellogg's box.
0:21:15 > 0:21:22- The Welsh harpist, Nansi Richards - visited Mr Kellogg in America.
0:21:23 > 0:21:27- She said the Welsh word - for cockerel was "ceiliog"...
0:21:27 > 0:21:30- ..and it sounded like Kellogg.
0:21:30 > 0:21:34- It was then they decided that it was - the perfect image for the box...
0:21:34 > 0:21:37- ..with the cockerel singing - the morning song.
0:21:37 > 0:21:40- It was a great way - to market the cereal.
0:21:42 > 0:21:47- My favourite cereal is Shreddies as - it keeps me going until lunchtime.
0:21:48 > 0:21:55- I enjoy Rice Krispies because - they're tasty and full of vitamins.
0:21:55 > 0:22:01- I usually have porridge - with some fruit for breakfast.
0:22:02 > 0:22:08- My favourite is Weetabix with milk - as it gives me calcium and fibre.
0:22:08 > 0:22:14- I enjoy Rice Krispies - because they snap.
0:22:16 > 0:22:21- In winter, I like to eat porridge - because it warms me up.
0:22:24 > 0:22:30- I choose porridge in winter as it - releases energy throughout the day.
0:22:31 > 0:22:34- In the summer, - I choose bircher muesli...
0:22:35 > 0:22:38- ..for the combination - of oats, yoghurt, fruit and seeds.
0:22:40 > 0:22:45- Some cereals have the same amount of - sugar as three chocolate biscuits...
0:22:45 > 0:22:49- ..and the same amount of salt - as a bag of crisps.
0:22:49 > 0:22:52- Having said that, it's a great way - to start the day...
0:22:52 > 0:22:57- ..but choose the right cereal - that contain less sugar and salt...
0:22:57 > 0:23:02- ..as some cereals contain - important vitamins and minerals.
0:23:09 > 0:23:14- The musician, Sion Llwyd has been - my studio guest this evening.
0:23:17 > 0:23:23- I always have porrige!
0:23:36 > 0:23:42- There's going to be a lot of parties - this year.
0:23:42 > 0:23:45- We've got composers - from everywhere...
0:23:45 > 0:23:47- ..from Anglesey to Carmarthen...
0:23:47 > 0:23:49- ..and all over Wales.
0:23:50 > 0:23:55- Can i Gymru is broadcast live - this Saturday on S4C at 8.25pm.
0:23:55 > 0:23:59- Can i Gymru is presented by - Elin Fflur and Trystan Ellis-Morris.
0:23:59 > 0:24:03- Good luck with the programme.
0:24:04 > 0:24:07- We hope to meet the winner next - week.
0:24:07 > 0:24:10- Tomorrow, Gerallt wishes a happy - birthday to one of our viewers.
0:24:10 > 0:24:13- Beryl Griffiths - from Deiniolen is 102!
0:24:13 > 0:24:16- Gerallt's among the celebrations - this week.
0:24:16 > 0:24:21- His mother, Eira Mary Pritchard - has celebrated her 100th birthday.
0:24:21 > 0:24:26- She's had a great day and wants to - thank everyone for their messages.
0:24:26 > 0:24:30- Tomorrow, we celebrate Fron Goch - Garden Centre's success.
0:24:30 > 0:24:32- Until then, from us all, goodnight.
0:24:33 > 0:24:34- .