Grand Central Issue 1

PORTLAOISE

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ISSUE 1 JUNE 2016

Tullamore Show Sponsors Night Pg 3

Heartlands Rally Pg. 19

A Garden Visit Pg. 8 & 9

NEWS | FASHION | FITNESS | MOTOR | MUSIC | ARTS

2 GRAND CENTRAL JUNE 20162

AN EXCITING new street festival for Portlaoise! The Old Fort Quarter Festival draws its title and theme from the little known, but fascinating history of the original ‘Fort of Maryborough’ and offers a weekend of free family fun and live music on Saturday 25 & Sunday 26 June on Main Street, Portlaoise. A jam packed programme of events will run from noon to midnight each day. Street Theatre including Stilt Walkers, Jugglers, Puppet Shows, Giant Games, Family Art Workshops and more fun daily. On Sunday, a range of Medieval Heritage Displays offer a taste of life in Maryborough Fort with displays by a Blacksmith, Armoury and more from Irish Arms re-enactment group. Live Music on Main Street includes top acts; Interskalactic, BIG GENERATOR, Poguetry in Motion, Transmitter, Strength In Numbers - eire, The Valves and more each evening. Located just behind Main Street, sections of the original walls of the 16th Century Fort walls are visible along its border. Properties on the Main Street have areas exposed and intact, and the Fort’s rounded corner tower is especially prominent at Fitzmaurice Place, near Scoil Mhuire. Beginning in 1547AD as a defensive fortification against the local clans, the town of Maryborough (now Portlaoise) developed around the site of the Fort. The Festival is the first major public event to raise awareness of the significance of the Old Fort. Longer term plans include

branding that section of town as the 'Old Fort Quarter', from Main Street to Fitzmaurice Place and along Church Avenue and Railway Street on each side, in order to identify this section of the town as a cultural/heritage site. Laois Heritage Society recently published an archaeological survey on the sites that adjoin or sit inside the Old Fort. This led to an interest from local businesses to develop this section of the town into a cultural/heritage site. The ultimate aim is to develop awareness of this unique piece of Irish history that we are lucky enough to have situated right in the centre of town and to explore its potential as a unique attraction for heritage & cultural tourism. The Organisers are working closely with the Gardai and Laois County Council to make sure all necessary advance arrangements regarding temporary street closure of lower Main Street, traffic flow, parking arrangements and security are in place, to ensure a safe, family friendly and positive atmosphere is created for the weekend long Festival. Main Street Portlaoise will be thriving on Saturday 25 & Sunday 26 June for this fantastic weekend of entertainment for all to enjoy. For updates on this exciting event check local press and follow Old Fort Quarter on Facebook or Twitter. The Festival is kindly supported by Laois County Council, Laois Heritage Society, Dunamaise Arts Centre and local businesses.

OLD FORTNEW FEST

COVERING OFFALY • TIPPERARY

LAOIS • KILDARE087 8391483

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Editor/AdvertisingDara Byrne

[email protected] 9835678

Design/ProductionFintan Delaney • Laois Press

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Oisin Byrne • Jango Designs

ContributorsOlivia DowneyLucy Kehoe

Whilst every effort has been made to ensure that the information included is correct, the publisher cannot accept responsibility for errors,

ommissions or discrepancies.

GRAND CENTRAL 3JUNE 2016 3

PREPERATIONS for this year’s Tullamore Show are in full swing as organisers held their annual Sponsors Night in the Bridge House Hotel and Leisure Club, Tullamore on Wednesday, June.“Each year, we continue to be supported by the generosity of our many Sponsors, without whom, this Show cannot happen.We are delighted to give something back to our Sponsors each year, and we look forward to working together on the best show yet, happening in a mere 9 weeks away!”The show is held annually on second Sunday in August and is now firmly established as Ireland’s premier show and country lifestyle event.The principal aim of the Show is to help promote and develop the Agricultural and Livestock sectors and their constituent parts.For the Agricultural sector, this aim is achieved by providing a platform for farm machinery and ancillary equipment exhibitions. In fact, 41% of the 700 trade stand spaces are allocated to exhibitors providing farm machinery and other agricultural services. For the Livestock sector, the Show hosts over 1,000 classes where participants compete for nationally recognized honours and a share of the €170,000 prize fund.Each year, over 60,000 people visit for to enjoy a superb day out where the range of activities on offer ensures that the Show that has something for everybody.Situated on a 260 acre site, the activities include hundreds of trade stands and exhibits, livestock and equestrian competitions, sheep handling and sheep shearing, arts and crafts, a food village, tented village, inventions section, a

TULLAMORE SHOW GEARS UP

vintage machinery section, rare breeds, dog show and the list goes on!A project of this size is a mammoth undertaking and plans are well underway in preparation for the 25th show, which will take place on August 14th 2016.A team of 400 volunteers, under the stewardship of a voluntary and dynamic Executive committee, put a great effort into staging a professional event year after year.Very much a community based venture, the Show enjoys the support of regional businesses and residents whilst also having excellent relationships with the Local Authorities, An Garda Siochána, Civil Defence, Fire and Emergency services etc..Why not visit at the Butterfield Estate, Blueball, Tullamore on August 14th this year and enjoy a most interesting and enjoyable day!


Fianna Fáil TD for Laois Sean Fleming has called on Minister for Health Simon Harris to reverse proposals for the downgrading of the Midland Regional Hospital in Portlaoise.

Deputy Fleming said, “The HSE is examining a proposal to reduce services provided at Portlaoise Hospital. It’s a dangerous plan which would mean a full accident and emergency service would not be available at the hospital into the future. This in turn would mean the hospital would not have a proper pediatric or maternity unit because such units require the presence of a full time Emergency Department.

“The Emergency Department in Portlaoise Hospital is one of the busiest outside the major cities in this country. Up to 35,000 people attend it every year. People who need urgent treatment might not be able to make the journey to Dublin

NEWS

should the unit in Portlaoise close. This will undoubtedly put lives at risk.

“Patient safety must come first. Everybody knows that the Emergency Department unit in Portlaoise Hospital is overcrowded and that additional staff are required to deal with the situation. The HSE’s approach, which involves trying to curtail services rather than upgrading them, is a dangerous one.

“This week in the Dáil I’ve called on Minister Harris to instruct the HSE to throw out this daft and dangerous plan. The Government should focus on improving the standard of care at Portlaoise Hospital instead of putting patient safety at risk by downgrading services,” caoncluded Deputy Fleming.

CALLS TO ABANDON PROPOSALS TO DOWNGRADE PORTLAOISE HOSPITAL

Sinn Féin TD Brian Stanley raised the issue of the future of Portlaoise Hospital with Minister for Health, Simon Harris, in an Adjournment Debate in the Dáil yesterday, Monday 1st June.Deputy Stanley said “The report on the future of services at Portlaoise Hospital was to be completed last September and is still with the HSE for consideration. Laois GPs issued a statement recently expressing their deep concerns over proposals to downgrade Portlaoise to a Model 2 Hospital. They believe that this will result in the loss of the Emergency Department along with Paediatric and Maternity Services. They stated that this ‘will result in needless and untimely deaths.’

These GPs are professional and responsible doctors and not known for exaggeration or for misleading people.

Portlaoise is already one of the busiest EDs outside Dublin. As Tullamore and Naas can’t cope with their present workload, where would the 38,000 ED patients who attend Portlaoise on an annual basis go? With ambulance services at breaking point how would critically ill patients be transferred to one of the other hospitals without putting them at serious risk?

I’m calling on the Minister and the HSE to ensure that Portlaoise Hospital services are not only retained but improved and enhanced for the benefit of all who use it.”

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Laois County Council Summer Arts Programme 2016Lots of creative fun to look forward to during the Laois County Council Summer Arts Programme 2016. The workshops start off in Mountrath from Tues 5th to Thurs 7th July, with artist Wendy Wright. Over the three days Wendy will explore the different techniques in painting, artcraft and creative sculpture. In Mountmellick from the 12th to the 14th July, artist Conor Brennan will run workshops from 2pm-4pm in the MDA building, giving young artists the opportunity to create their own art treasures in painting and creative sculpture. Week three, in Portlaoise from 26th to the 28th of July , Fin O’Hara from Fin Pottery Tuition will give workshops over three days, in the morning from 11-1 and a second workshop in the afternoon from 2pm-4pm. Each participant will get the chance to produce a number of clay pieces and will have the opportunity to explore the many different techniques of creating with clay. August 2nd to 4th, the ever popular Shadow Play Workshops with artist Lorraine Walsh will be back at the Laois Arthouse, Stradbally. Themed around “Fantastical Creatures” the workshops are a fun exploration of light and shadow for young artists. Participants get to make their own shadow puppet and try it out behind a shadow screen. The final week from the 9th to the 11th August young graphic artists will get the opportunity to explore Comic Art from 11am to 4pm in the Dunamaise Arts Centre. Participants learn how to create their own comic strip with the cartoonist and illustrator Donal Casey www.donalcasey.com. Using specially designed story cards, you learn about the art of graphic storytelling, character design and comic strip layout. By the end of this three-day intensive workshop you will have created your own original comic strip. Also check out the variety of Music Generation Laois Music Camps also available including: School of Rock and Pop, Stampede Drumming and Trad Camps. For more details or to book a place T: 057 8664176 E: [email protected] The Arts Office, Laois County Council look forward to limitless fun and creativity during the packed programme for 2016. Art and Pottery workshops run for 2hr over three days – fee €25 - open to ages 7 to 12yrs. The Comic Art Workshops run from 11pm to 4pm over three days - Fee €40 - open to 12yrs upward. Materials will be provided for all the workshops. Booking is essential and places are limited so early booking is advised. To request an application forms contact: The Arts Office, Laois County Council on 057 8664033/13 or email: [email protected]

Tullamore’s Jordan Conroy, who made the Ireland Sevens Squad

competing in Amsterdam over the weekend.

Girls SoccerPortlaoise AFC are now recruiting players for their new Under 16s Girls team for the upcoming 2016/2017 season. All levels welcome. For more information, please contact: 087 1806184.

Tag RugbySocial Tag Rugby stats at Portlaoise Rugby Club on June 31. No experience needed. Six week league. Thursday nights. Must be 16 or older. Team registration closes on June 17. Spaces limited. Contact 0873894272 email [email protected] www.portlaoiserfc.com

LSPCA APPEAL The Laois Society for the Prevention of Cruelty to Animals appeal for donations of saleable items to sell in their shop at 2 Hynds Sq. Portlaoise. All proceeds from the sale of items goes towards helping the animals in our care. We accept and sell

Pupils from Scoil Criost Ri donating a cheque for €350 to the Portlaoise Action to Home-lessness (PATH) Group

everything including clothing, shoes, CDs, DVDs, ornaments, books, gift sets, toys and much more.

MENTAL HEALTHThe Triogue Communty Mental Health Centre, Bridge St, Portlaoise provides help and support in the area of mental health. Call Geraldine or Avril 057 8622295.Grow Community Mental Health Support Group meets every Wednesday at 7.30pm in Room 1 Parish Centre. All welcome. Call John 086 8033126The Aware Support Group for people experiencing depression, anxiety, stress and other mood related conditions meets every Tuesday at 7.30pm in SS Peter and Pauls Parish Centre, Portlaoise. This service is free of charge, no referral is required and you do not need to book. Further information contact 016617211 or www.aware.ie or the locall Helpline 1890303302.

In Brief

GRAND CENTRAL 7JUNE 2016

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The Garden Restaurant’s character owes much to it’s decor. Stone hearths, lit stoves, iron light fittings, leather couches, beautiful furniture and carefully selected knick knacks all combine to give the restaurant a comfortable and homely feel.

Hynds’ Square is to many, the heart of Portlaoise’s Main Street, and it has been restored to that role with the opening of The Garden Restaurant this year. The Square is the most picturesque part of town, boasting beautiful architecture, a large pedestrian area and plenty of quirky shops, a yoga studio and hairdresser; but it was not complete without the doors of it’s most famous building open.

Now the square is awash with the smell of coffee and good food, and on these warm summer’s days, the sights of diners enjoying themselves out in the sun, enjoying the tastes and ambiance of the Garden and it’s neighbours.

The focus of The Garden is on creating a warm and inviting atmosphere, with friendly staff serving straightforward, tasty food.

Two fuel-burning stoves providing most of the heating. The brightly painted stone walls and exposed beams on the ceiling give the space a rustic feel, while the artwork and potted plants make the open space very cosy, ideal for breakfast, lunch, or afternoon tea. All food served in The Garden is fresh and homemade. There are a range of artisan breads, scones, cakes and other homemade treats prepared and freshly baked daily and all are available for you to buy and enjoy at home.

A portion of the ingredients used in the menus are sourced from the Herb Garden on site at the restaurant, and a selection of the fresh fruit and vegetables used are grown in their own farm here in County Laois. Other fruits and vegetables are locally sourced from Brown’s Fruit & Veg in Portlaoise, while the meat comes from local butcher Michael Keegan.

The Garden is dedicated to supporting local businesses, and contributing to the community feeling between businesses here in Portlaoise.

The Garden’s menu has something for everyone. Breakfast service includes a Full Irish, French Toast or a Fresh Fruit Salad, among other healthy options. For lunch, you can choose from either an extensive deli menu (also available to-go for those in a hurry) or a hot food menu, including old favourites like Fish & Chips and Steak, along with daily specials including a roast of the day.

For dessert, there are many homemade cakes and puddings to choose from, freshly made daily. For coffee lovers, The Garden Restaurant serve Badger & Dodo, a beautiful coffee roasted in Fermoy Co. Cork.

For those special occasions, The Garden Room on the first floor of the restaurant can cater for up


Customer 5* ReviewsFacebook

Audrey Norton Absolutely fab. Was in with my mam and we both got the most delicious breakfast. Scrambled eggs were the nicest I ever tasted!! Lovely and spacious and friendly staff. Would definitely recommend this restaurant to anyone.Can't wait to try the dinners.

Veronica Mulkeen-Branagan The staff couldn’t have been more obliging, the food was excellent and very reasonable. Perfect for afternoon coffee or an evening meal. Would highly recommend

Yvonne Conroy Beautiful family friendly restaurant. I have been here a few times now and would recommend it to anyone who enjoys good food, wine and terrific service!!

Alison Fitzpatrick Amazing food. Me and my sister and niece had a great experience today. We had afternoon tea for two with hot chocolate and amazing treats. Would highly recommend it. Will be back soon with friends

Brendan Molloy I called in Thursday got a beautiful gluten free blt sandwich and lovely coffee, all very reasonable. Will definitely be calling again

TripAdvisor

Lisa Sinnott“Delicious ”5 of 5 starsI was here with my friend for lunch during the week. The portions were generous and the staff are friendly. Mary served us. She’s a gem, really nice. I had the goats cheese salad with chips and my friend had the soup and sandwich. Really enjoyed it and we will certainly be back. V relaxing with fast table service. Looking...

Susan S“Lazy Sunday Lunch”5 of 5 starsLovely atmosphere, friendly staff and very tasty food - I would recommend. Excellent value for money located near the Heritage Hotel in a small square with lots of shops

Lisa0416“Fabulous food and lovely setting”5 of 5 starsWent for an evening meal last Saturday night with my husband was fabulous. The room was lovely with a big cosy stove. Food and wine went down easy and we definitely will be back!

to fifty people. It is a comfortable private dining or function room available for hire for Communions, Confirmations, family events, parties and intimate Weddings. Set menus, buffet food or finger food can be served, according to your preference.

The Garden Restaurant is a welcome addition to the Main Street here in Portlaoise and to the many sights and sounds of Hynds Square.. Whatever the occasion, a quick business lunch, leisurely coffee and cake with friends, or an extra special celebration in The Garden Room, they have the space and the personality to make each and every occasion a memorable one.

The Garden Restaurant

Open

Monday-Thursday 9-5pm

Friday 9am - 9.30pm

Saturday 9.30am - 9.30pm

Sunday 10.30am - 4.30pm

The beautiful Hynd’s Square - now a hive of activity on Main Street


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Trainer: Yvonne Culleton

Certifications:Certified TRX Suspension Training InstructorCertified Kettlebells InstructorCertified Circuit Training InstructorStage 1 Strength and Conditioning (Athlone IT) - through KG Elite PerformanceCertified Boxercise InstructorFitness Health and Nutrition certification with Kilroys College

About Yvonne:“I started training at home 5 years ago after I had my 4th baby. I joined John’s classes 4 and a half years ago and was totally hooked. I started a fitness instructors course in Summer 2013 and in September 2013 started beginner classes on Monday and Wednesday nights.I have worked with Portlaoise GAA for pre-season training for the under 14 ladies and under 16 males.In 2016 I plan on completing phase 2 of the Strength and Conditioning Course and TRX part 2 (rehabilitation). I’m also studying Sports Nutrition at the moment and will be qualified by the end of July.”

THERE are many considerations to take into consideration when selecting a gym or fitness centre; location, facilities, classes, motivational atmosphere...Whatever the checklist, The Gym Portlaoise ticks all the boxes, both for those just beginning their fitness journey and for the more experienced developing their fitness and skills.Located in the centre of Portlaoise, the premises is easy to locate, beside Liam Fitzpatrick’s Tyre Centre on the Timahoe Road, and offers plenty of parking. You walk in through the doors and are immediately impressed by the facilities and the layout. A large spacious area with carpetted flooring is surrounded by punch bags, TRX suspension lines and kettlebells. Murals decorating the walls further add to the surroundings. Past reception there is a purpose built sparring area where members have all paired off, rolling around on the large matted area, practicing different holds and martial arts. Despite all the activities taking place, and the surroundings, the most obvious thing that strikes you about the place are the members. They are

all working hard, they’re sweating, and they are smiling! It’s hard to resist the urge to immediately jump in and take part. The classes look fun and enjoyable.The particpants are all different ages, shapes and abilities, all getting the most out of their workout. If you are nervous or intimidated at the prospect of joining in or trying something new, it’s a feeling that passes very quickly here.There is a great variety of classes on offer as well, the Ladies Fit Camp runs daily during the week and are extremely popular and sociable. The Jiu Jitsu and kick boxing classes cover all the bases, developing fitness and coordination as well as self defence.The children’s classes in kick boxing and jiu jitsu are great for the kids, providing them with a fantastic physical activity while at the same time being sociable and teaching discipline.Most importantly in The Gym, the instructors, John and Yvonne, are it’s biggest asset! The two are friendly and approachable, while at the same time highly skilled and focused on all their clients. They look the part, clearly enjoying what they do in each class. If motivation has ever been the stumbling block in developing a fitness regime, it won’t be a problem here. The Gym’s website outlines a full list of times and classes, and their Facebook page is full of pictures and videos of different classes and activities, but a visit to the gym to see it for yourself is highly recommended.

Trainer: John Ging

Certifications:Certified TRX Suspension Training InstructorCertified Kettlebells InstructorCertified Circuit Training InstructorCertified Zuu InstructorCertified Boxercise Instructor

About John:I started martial arts training at the age of 8 until I was 12, and at 12 I started playing rugby until I was 21. At the age of 21 I was asked to go to a Brazilian jiu-jitsu class and I never looked back since. In 2005 I started MMA training in SBG with Conor McGregor for 5 yrs.. I then opened my own BJJ/MMA gym in Portlaoise and I started to get into fitness classes. I was always interested in bodyweight movement and body strength. Through out my years in fitness I got trained up in Zuu TRX kettlebells and circuit training.. My passion is Brazilian jiu-jitsu and zuu training.. Zuu training is bodyweight training.. Mobility, strength and cardio.. a full body workout that will test you physically and mentally.I am a big believer in this training as in any of my MMA pro fights all my training was bodyweight training.I’ve done pre season training with Portlaoise Rugby club.. I trained self-defence with women and I have done training days with Ballyfin kids school.. At the moment I am a brown belt at Brazilian jiu-jitsu and black belt at kickboxing..


LADIES FIT CAMPThis class has a wide variety of exercises

Boxing - A variety of drills and exercises to keep your training fun, while maintaining an infectious level of energy among the group.

Kettlebells - There’s a reason so many people love kettlebell training — it’s a total-body resistance and cardio workout that only takes half an hour? And even more surprising, an American Council on Exercise (ACE) study recently found that the average person can burn 400 calories in just 20 minutes with a kettlebell.

Circuits - These are a real ‘heart-raiser’, allowing you to work at your own maximum pace, whatever your current fitness, the circuits are tailored for all levels Our circuits shred fat and create the long lean toned look that we all want.

Cardio Intervals - Quick, manageable and adds fun and pace to your sessions. The contstant flow of each session, interspersed with short cardio bursts is much more effective at stripping unwanted fat. You may have heard of HIIT training. This is it.

Classes: Mon-Wed & Fri @ 9.30amTue-Thurs @ 3pm

KICK BOXINGBurn about 350-450 calories an hour as you punch, jab, and kick your way toward better balance, flexibility, coordination, and endurance. You won’t be fighting anyone (unless you’re doing kickboxing moves in a martial arts class), but you’ll kick and jab at the air and punching bags.

Classes: Mon/Wed/Fri6pm - Over 7s7pm - Adults

BOXERCISEBoxercise is a functional, fun, high-paced/high-energy/high-spirited form of fitness training that involves boxing concepts like punching, skipping, ducking, weaving, speed, agility and more.

HIIT45HIIT is a specialized form of interval training that involves short intervals of maximum intensity separated by longer intervals of low to moderate intensity exercises. HIIT trains both your anaerobic and aerobic energy systems which causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions.

Classes:Tues @ 9.45am - Ladies BoxerciseThurs @ 8pm - BoxerciseMon & Wed @ 8pm - HIIT 45 with Yvonne

MMA · BJJWhen you think about starting a competitive activity for fitness, combat is probably not your initial notion. Yet mixed martial arts training is increasing in reputation as a general exercise program. Here are some of the advantages of this increasing trend.

1. StrengthOne of the first benefits of mixed martial arts training is enhanced strength. This is because the various styles which may be associated with a martial arts exercise program will target all major muscles instead of a regular exercise routine that will only focus on one aspect of one’s body (like arms or abs). Upper and lower body workouts are necessary as well as a selection of motions associated with numerous techniques. Enhanced core strength can guard against many degenerative conditions like osteoporosis or weakness connected with aging.

2. EnduranceBesides strength training, cardiovascular conditioning is likewise utilized in mixed martial arts training. Technique drills is one way this is achieved, which also means making the moves become second nature. Training is also a great way to workout daily stresses. If you find the routine of your conventional gym workout tedious, martial arts training may be much more entertaining, making you prone to stick to it.

3. BalanceWith improved strength and endurance comes superior balance and flexibility. As core muscles become more powerful you will be able to maintain your center better as you practice kicks along with other moves. This is valuable for preventing falls along with other injuries.

Classes:Mon & Wed @ 7pm - Beginners BJJMon & Wed @ 8pm - Advanced BJJTues & Thurs @ 6pm - Kids BJJFri @ 7pm - BJJ & RollingTues & Thurs @7pm - 9pm - MMA

ZUUGet in touch with your inner primate for some serious strength and fitness benefits to suit all levels.ZUU uses primal movement patterns that helps you get in touch with the animal inside you. It’s far more lioness than kitty cat — it’s dynamic, intense and downright tough. But nail these moves and you can expect improvements in fitness, strength, endurance and shape.

When we think about working out, images of dumbbells and spin bikes spring to mind. But primal movements are a more natural way to work your muscles. “Movements that come naturally to the body make better sense, as no muscle groups are ever left isolated,” says Nathan Helberg, founder of ZUU. And because primal workouts promote the use of bodyweight training, ZUU is suitable for all levels.

Classes:Teens & AdultsTue & Thurs @ 7pmSaturday @ 10am

THE GYM PORTLAOISE • UNIT 1A KYLEIPROE, PORTLAOISE • WWW.THEGYMPORTLAOISE.COM WWW.FACEBOOK.COM/THEGYMPORTLAOISE • JOHN 087 3869213 • YVONNE 087 2313026

GYM CHIMPSOne of the latest additions to The Gym have been the Gym Chimp Partys. These parties provide healthy food and drinks,

and short fitness activities for the kids such as ZUU classes and indoor soccer. For more information contact

Yvonne on 0872313026.


FITNESS

Full Leg Workout Routine – Get Sexy LegsBy Sarah RyanNCEF

It’s leg day!!!Legs are my favorite muscle group!Because they are the biggest muscle group, I’m gonna give some extra attention to them.We should engage all of the leg muscles when have leg day, and that means:Quads which are in the front,Hamstrings in the back,Calvesand butt.Most of the girls are afraid of doing hard training for their legs, because they are afraid that they will build them up.

But that’s absolutely NOT TRUE! Girls, you can’t over do the legs, and here’s why:The legs are used daily for basic activities like walking, standing, going upstairs or just getting up from a chair.Half-ass, 15 min workouts will do nothing.

Your legs are accustomed to working all day, so only dedication to intense hard work in the gym will bring you to sexy and strong legs.So I really want to break the false impressions that some fitness magazines give you, by making posts about 15 minutes legs workout routines, that are impossible, because you need way more than a 15 minutes of working out, especially when it comes to your legs.Because of that, I’m gonna give you the best leg workouts for women.The best thing is that, for some of them you don’t even need gym equipment, and you can do them with free weights too.Let’s get started!

Exercise #1: SQUATS

The first exercise when it comes to leg workout, and the most important of all, are the squats.best leg workouts for womenYou should do squats with your head up, chest up, butt back, abs in, and you should drop it down to the floor!I prefer squads with a barrel, because they are more effective, but of course you can do them with dumbbells or even with some home gym equipment, such as resistance bands or ankle weights.Just remember to do squats with the weights

on, because otherwise you won’t get the results

you’ve wanted.It has to be challenging, in order to be life changing, so don’t forget the weights!

LADIESWHO LIFT


By doing squats:You burn more fatYou build stronger legsYou tone them...and you pop up your butt.Who needs butt exercises when we have squads, right?!3-4 sets with 10-15 reps!

Exercise #2: LEG PRESS

The second exercise you want to do is the leg press.Because of the fact that your body is stationary inside of the machine simply pressing a sled will help you stay in the movement.The neuro-muscular stimulation is not as high as when doing squats, but it still makes a for a great leg exercise.The bad thing is that you cannot do this exercise outside the gym, because you’re gonna need the leg press machine.That’s why it’s for the best to go to the gym when you workout your legs.Again, 3-4 sets with 10-15 reps! Legs need more work than upper body because they are used to going all day, so push the rep range.

Exercise #3: LUNGES

The lunges are very important exercise.With this exercise, you are working mainly on your quadriceps, but also your butt, your calves and your hamstrings.You can expand a lunge using a barrel, or with dumbbells.There are two types of lunges.

One with your legs separated, also known as open lunges; and the other type of lunges is with your legs crossed.When it comes to the legs, I prefer doing this exercise with your legs separated, and walking

(not standing in one place).

I think it works better that way...

Exercise #4: LEG EXTENSIONS

The fourth exercise you wanna do is the leg extension.The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs.Some of you might think that this is a bodybuilding leg workout, but it works great for women too.The thing is, you cannot do this one without exercise equipment.That’s because this one is done using a machine called the Leg Extension

Machine.You can try doing it with a big dumbbell between your toes, but I think it works best if you done it in the gym, on the machine.And again, 3-4 sets with 10-15 reps, and a lot of weights!

Exercise #5: Leg Curls

The leg curl is an isolation exercise that targets the hamstring muscles.There are two types of leg curls, seated leg curls, and lying leg curls.With either one, you will get the same results, because they both work fantastic!Leg curls usually go together with deadlifts.They actually make a great combination as a super-set exercise.Super sets are a great way to move those muscle up.

If you haven’t changed something in your everyday workout plan for a long time, supersets are the right thing to do.

Exercise #6: Dead Lift

Deadlifts work your legs, your butt, and your back, but mostly, deadlifts work for your hamstrings.Leg curls and deadlifts, are two exercises that go perfectly together.They are made for each other, and they are made for you to get sexier legs.So, don’t even think about skipping them them.There are two types of deadlift:The first is with straight legs,and the second is with bend knees.When you’re working on your legs, you should do the deadlift with straight knees, because it targets your hamstrings better.

Exercise #7: Calves

Many girls don’t want to work their calves, and that’s ok.This is an optional exercise.But when it comes to full leg workout, I personally think that calves workout will give a marvelous finish to your legs.

It’s like a cherry on top of the icing!I’m doing it, because it gives a nice finishing touch to my legs.

RememberFor every exercise, you should do 4 sets with around 12-15 reps.Between the sets, there shouldn’t be more than one minute break.

And if it’s too easy for you, don’t forget to put some weights.

IT SHOULD BE REALLY CHALLENGING!

Also, there are many “how to get skinny legs” guides, that give you leg workouts for women that last 10-15 minutes.

They probably include exercise programs with weights, no sets, and many many reps.

You have to know that these kinds of programs cannot give you great results.

This workout program, and this particular fitness training for legs, gave me and my friends great results.

I want to help all of you that don’t know what to do at the gym, and keep working on the elliptical trainer, or total gym machine.

Why not do it right?!

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MOTORING

Powerful six-cylinder engines for more driving pleasure and efficiencyHigh-tech interior with Audi virtual cockpit and Audi connectAvailable in Ireland in Quarter 4, 2016Pricing will be announced late summer 2016

How do you make the design of a work of art even more beautiful? Audi designers have been pondering this question for years. The results are impressive: The all-new Audi A5 Coupé sports a fresh, modern and honed look—it is athletic, sporty and elegant. Under the skin, the A5 impresses with an all-new chassis, powerful engines, and innovative infotainment features and driver assistance systems.Performance excellence: the engines and drivetrainThe all-new Audi A5 Coupé will launch in Ireland with five engines: two TFSI and three TDI units. Their power output has increased considerably and is now between 190 hp and 286 hp. Compared with the previous model, they offer up to 17 percent more performance while consuming as much as 22 percent less fuel. All the engines combine high efficiency with sporty power development and smooth running – especially the two 3.0 TDI six-cylinder engines.With its newly developed 3.0 TFSI, the Audi S5 Coupé is now in a league of its own. The turbo V6 exhibits highly efficient, sports car-like performance. The boosted six-cylinder engine produces 354 hp of power, which is 21 hp more than the engine in the previous model.The all-New Audi A5 Coupé comes with a drivetrain solution tailor-made for each engine variant. The manual six-speed gearbox and the seven-speed S tronic are used with the four-cylinder engines as well as the 218 hp 3.0 TDI with front- or all-wheel drive. The eight-speed tiptronic is reserved for the top diesel with 286 hp and the S5 engine. Both engines come standard with quattro all-wheel drive. Audi also offers the optional rear-axle sport differential for even more dynamic driving and precision.The new quattro with ultra technology is also available for the first time. It can be combined with the four-cylinder TFSI and TDI engines with manual transmission. Optimised for efficiency, the drive system does not exhibit any perceptible differences to permanent systems in terms of traction and driving dynamics.Head-tirning design and unmatched controlThe perfectly balanced proportions with a long engine hood, stretched wheelbase and short overhangs underscore the sportiness of the all-new A5 Coupé. The sculpted singleframe grille is significantly flatter and wider than the previous model. The LED rear lights and optional LED or Matrix LED headlights with dynamic turn signals make high-end technology visible even after dark.The all-new chassis is among the strengths of the Audi A5 Coupé. It offers the driver optimal comfort combined with a high degree of agility. The A5 thus handles narrow, winding mountain roads and long trips on the motorway with equal aplomb. Audi offers a suspension with damper control as an option. This is integrated into the dynamic handling system known as Audi drive select, which enables the driver to modify the basic characteristic in multiple steps.The electromechanical power steering is also a new development from Audi. It adapts according to the vehicle’s current speed and provides highly precise road feedback. Optionally available is the dynamic steering, which varies its gear ratio depending on the speed and steering angle.

The Audi A5 Coupé is significantly more efficient than its predecessor. This is due in large part to a reduction in kerb weight by as much as 60 kilograms, as well as sophisticated aerodynamics. The body is the lightest in its class thanks to an intelligent mix of materials and lightweight design. With a drag coefficient of 0.25, the A5 Coupé is also the segment leader with respect to aerodynamics.Technological innovationThe A5 Coupé is now available for the first time with the Audi virtual cockpit, a 12.3-inch TFT display. Together with the MMI navigation plus, including an 8.3-inch monitor on the centre console, it forms the central information unit. The focal point of the MMI terminal is the round rotary pushbutton. Its surface is home to the touch-sensitive touchpad. The touchpad is used to input characters and also for multi-finger gestures, enabling the driver to zoom in on the map, for example. The whole MMI control logic is similar to that of a smartphone, including the intelligent free text search function. The new, more natural voice control system can recognise input made using everyday language, such as: “I would like to call Peter.”Customers choosing MMI navigation plus automatically also get the hardware module Audi connect and the new Audi connect SIM, a SIM card permanently installed in the car. The all-new Audi A5 Coupé uses this to connect to the internet via the ultrafast LTE network. Use of the versatile Audi connect services is free of charge of three years, both in Germany and in most European countries. The respective national provider is selected automatically as needed.The A5 can also be equipped with the optional Audi connect safety & service package. This includes functions like an automatic emergency call in the event of an accident, online roadside assistance and Audi service request, as well as remote functions that can be used with the MMI connect app on a smartphone, smartwatch or – in conjunction with the fourth generation Apple TV – from a television. Examples include locking and unlocking the car, checking where the car is parked and calling up the vehicle status.The optional Audi phone box with wireless charging in the centre armrest uses near-field coupling to link smartphones wirelessly to the vehicle’s antenna and enables inductive charging.Cutting-edge driver assistance systemsAn intelligent combination of different technologies enhances the safety, comfort and efficiency of the all-new Audi A5 Coupé.The predictive efficiency assistant helps the driver save fuel; Audi active lane assist helps keep the car on track in the driving lane; and the Stop&Go adaptive cruise control including traffic jam assist offers the driver relief in slow-moving traffic. New and important safety features include the park assist, cross traffic assist rear, exit warning, collision avoidance assist and turn assist, as well as the Audi pre sense systems. Camera-based recognition of traffic signs rounds out the line-up.

From 0 to 100 km/h in 4.7 seconds. The new Audi S5 Coupé combines dramatic elegance with the performance of a sports car. Its newly developed, turbocharged V6 engine produces 354 hp and consumes just 7.3 litres of fuel per 100 km. The sharper S exterior design and the S-specific details in the interior underscore the dynamic character of the Audi two-door sports coupé.

OUTSTANDING OF-FERS AVAILABLE FROM SEAT DURING UPCOMING OPEN WEEK ACROSS DEAL-ER NETWORK

Open Week takes place from 13th – 18th June as part of SEAT’s 162 campaignLuxury complimentary stay at The Wineport Lodge Hotel worth €500 for 162 orders dur-ing Open WeekOpen Week also includes a generous €2,500 trade in-bonus against all Leon models0% finance available on se-lected Ibiza and Leon Models3 year service plan available from €299SEAT has launched details of its fantastic 162 offers ahead of its upcoming open week which takes place across its 21 strong dealer network from June 13th – 18th. During the open week, customers who order a new 162 SEAT will receive a complimentary luxury two night stay at The Wineport Lodge Hotel in Co. Westmeath worth €500. This offer includes a bottle of champagne on arrival and a free Voya spa gift card. In addition, there is also a phe-nomenal €2,500 trade in bonus available on all Leon orders received during the open week.

The special open week is part of SEAT’s overall 162 campaign with fantastic offers available across the range including 0% finance on selected Ibiza and Leon models. Three year war-ranty and roadside assistance are also available as standard across the range. The Leon SE Select 1.2 TSI Petrol and 1.6 TDI Diesel both come with 17” alloy wheels, rear view camera and full LED’s as standard along with a free three year service plan for just €299.

With the SEAT Ibiza available with 0% finance on PCP from just €159 per month and the multi award winning SEAT Leon available at just €229 per month through PCP, there has never been a better time to order your new 162 SEAT.

This is a particularly exciting year for SEAT as it has wel-comed new, high profile dealers to the network, all featuring the marques new look showrooms and forecourt signage marking a significant investment by SEAT in its dealer network.

Meanwhile, the much an-ticipated all new SEAT Ateca arrives at dealers this August and is already experiencing superb interest from motorists eager to see the first ever SUV from SEAT. With prices starting at just €24,750 and a host of fantastic features, the Ateca is set to offer the best value in its class. To register your interest in the SEAT Ateca see www.seat.ie/Ateca or speak to your local SEAT dealer.

To find out more about SEAT’s upcoming open weekend or its 162 offers see www.seat.ie/162

ALL NEWA5


MOTORING

NEW CAR REGISTRATIONS REACH ALMOST 100,000, EVEN WITH A REDUCTION IN MAY SALESOfficial statistics released today by the Society of the Irish Motor Industry (SIMI) show that new car registrations for the month of May were down -6%(6,532) compared to May 2015 (6,919) while total new car sales are up 23% (99,740) on the same period last year (80,889).

Light Commercial Vehicles (LCV), are currently up 8% (1,839) on May 2015 (1,705) and year to date are up 27% (17,561) overall. While Heavy Goods Vehicle (HGV) registrations, are also up 38% for the month of May (307) 2016 compared to the same month last year (222), and are up 53% year to date.

Commenting on the figurers SIMI Director General Alan Nolan said: “After three years of sustained growth year on year the Industry took a pause for breath in May this year. The new shape of season-ality in the Industry is settling-in with the sector now beginning to turn its focus on the 162 period for new car sales. Since the introduction of the dual registration plate system, the percentage of new car registrations occurring in the second half of the year has been increasing year on year from 14% in 2011 to 34% last year. This new shape to the year does give dealers a better opportunity to focus on used car sales at this stage in the year to help clear the decks in anticipation of the next key sales period for new cars. The overall registration numbers are very strong and set the Industry on course for the best registration numbers in over seven years. While many manufacturers have started their 162 campaign offerings early, the Industry is still open for business on new as well as used cars in the remaining weeks of the 161 period so consumers can take advantage of attractive deals still to be had in June, so as always our advice is to get out there and shop around!, particularly with the Drogheda and Wexford Motor Shows taking place next weekend.”

Registrations have reached almost 100,000 in the first 5 months of this year which is the highest recorded sales for this time frame in the past 7 years. The increased growth in registrations, for com-mercial vehicles, in the month of May and year to date also demonstrates that business confidence remain strong.

New PHEV model joins the Passat rangePassat GTE is a plug-in hybrid that can travel 50km on electric power aloneThe latest Volkswagen model to bear the GTE name has gone on sale on the Irish market. The Passat GTE is powered by a 1.4-litre TSI engine delivering 155 PS and an electric motor producing 115 PS. The two power units pool their resources to generate system output of 218 PS. The combination of turbocharged direct-injection engine (TSI) working in tandem with an electric motor, gives owners the best of both worlds, with the potential to drive short journeys on electric power alone, yet with the freedom to travel longer distances as a hybrid. The lithium-ion battery that provides the e-motor with electricity is charged as the car drives along, including via regenerative braking. The charging process can, however, also be carried out at home via a charging

THE NEW PASSAT GTE GOES ON SALE

cable connected to a mains socket.

In all-electric mode the Passat GTE can drive up to 50 kilometres completely emission-free. With the 50-litre tank full of fuel and the battery fully charged the range is more than 1,100 kilometres. The GTE's main distinguishing features externally are its C-shaped LED daytime running lights and a blue bar across the radiator grille that extends into the headlights. There are special GTE features inside also, such as an instrument cluster with power meter and an infotainment system with a

menu matrix for functions and displays specific to each drive system.

Many of the Passat GTE's functions can optionally be controlled and

monitored via smartphone using the 'Car-Net e-Remote' app. These include charging the battery, activating the air-conditioning functions or seeing where the car was last parked.

The Laois RallySport Club and Twin Cam Challenge takes place in Portlaoise on 12th June 2016. “This is our fourth successful year running our twin cam challenge, have you got what it takes to be crowned king of the cams. Scrutiny, Pairc Feirme and Service will once again be held at Laois County Council offices and is less than a 5 minute walk from HQ which is at O'Loughlins Hotel on main street in Portlaoise. We are proud to have Laois County Council and O'Loughlins Hotel on board again with us this year as they do every year as sponsors as well as the official sponsor Ace Signs”

Hear tlands Rally 2016

David and Wayne McLoughlin during last years Heartlands rally. David and Wayne will be in the ACE SIGNS Laois Heartlands rally next on June 12.Photo credit: Colin Brennan

Michael McEvoy and Brendan Greene during last years Heart-lands rally. Simon Greene will be in the MK2 for the ACE SIGNS Laois Heartlands rally on June 12

Photo credit: Colin Brennan


The Laois Arthouse Gallery, Stradbally, presents

BardoAn exhibition of paintings and sound installation by Aisling Conroy

The exhibition runs from Sunday 12 June at 3.00pm to Saturday 9th JulyThe Laois Arthouse Gallery, Stradbally, Co. Laois, will present Bardo, an exhibition of paintings and sound installation by Aisling Conroy. Jenny Haughton, Pub-lic Art Advisor to Grangegorman Urban Quarter, will officially launch the Exhibition on Sunday 12th June at 3pm.'Bardo' meaning "intermediate state" derives from, Bardo Thodol (“liberation through hearing during the intermediate state”). The text describes the different stages referred to in the Tibetan Book of the Dead, which instruct and guide the consciousness from life into death. This transitioning journey can also be understood as change and reincarnation within the living world. Aisling Conroy's latest work, explores the idea of intention, reincarnation and repetition. Her paintings, which channel impressions of mystic rituals and that resemble meditative aids; are inspired by Eastern religious iconography and Tantric art. In ‘Wisdom Of the Heart’ and in the ‘Sigil’ series, Conroy attempts to represent doors or portals that must be passed through during the process of transformation or ‘lib-eration’ within love, life, death and rebirth.Also on exhibition will be a number of items on loan from the Patrick Scott Archive in the National Irish Visual Arts Library, Dublin. Through this invaluable archive, Aisling has drawn parallels between her own art practice and life as an artist. A Patrick Scott drawing, one of his studio books and personal photo-graphs will be included alongside the work in ‘Bardo.’Aisling was awarded a Laois Arthouse artist-in-resi-dence bursary, where she worked on developing this exhibition. “During my time at the Laois Arthouse, I explored and developed this new body of work that was informed by and made in response to a collec-tion from the late Patrick Scott, recently bequeathed to The National Irish Visual Arts Library. This donation is a rare and previously unseen collection of Scott's day-to-day studio diaries, photographs, correspond-ence and drawings. Zen Buddhism, meditation, veneration and ritual directly influenced Scott’s work; recurrent veins that have grown throughout my own practice and have indirectly influenced this exhibition, “- Aisling ConroyAisling Conroy is originally from Portlaoise. She is a Dublin based artist using drawing, painting, sculp-ture, sound, and installation. She graduated from The National College of Art and Design with a BA Hons degree in 2009 and an MFA postgraduate degree in 2011. Aisling has exhibited in various venues around Ireland, as well as having exhibited in the US, China and India. Her work is represented in public and private collections, both nationally and internationally. Aisling also works at the library and archives of the National College of Art and Design, Dublin. Opening times: Tues and Thurs 1pm-5pm & 5.30pm-8pm, Sat: 10am-1pm (except on Bank Holidays)

Wed and Fri 1pm-4pm (entry through Laois Arthouse) For more details contact T: 057 8664033

Don Baker… Legendary singer, songwriter, guitarist and harmonica player has teamed up with emerging unique vocalist & songwriter, Clara Rose to create an unforgettable show featuring their own music and collaborations from their new album, 'Baker Rose'.Affectionately known as ‘The Don’, Baker’s recent role in ‘Fair City’ has made him a household name. Clara Rose has been writing and performing original music for 10 years which led her to feature on Don’s album, ‘My Songs, My Friends’ (2013). This collabora-tion of kindred spirits produces a gorgeous exponent of the blues and roots genres.

Sat 11 June | 8pm | €20

DON BAKER & CIARA ROSE PLAY THE DUNAMAISE

The Illegals with Niamh KavanaghEagles and Fleetwood Mac; The Ultimate Classic Rock DoubleFeaturing a special tribute to Glenn Frey - icon of the west coast sound - who took his final bow this January.After 20 years, The Illegals remain as popular as ever. Fronted by the fabulous Niamh Kavanagh, their for-midable show digs deep into vast back-catalogues for an entertaining three-hours of vocal harmony, superb musicianship, unforgettable songs and great fun.At the top of their game, The Illegals serve up classic hits and outstanding solo-career tracks from Glenn Frey, Stevie Nicks, Don Henley and Joe Walsh.‘…Outstanding - The Rolls-Royce of Irish Rock…’ RTE‘…Simply Stunning…’ The BBCSat 18 June | 8pm | €20/€16

The Illegals with Niamh Kavanagh


CUA are a band on a roll... Their latest release, The Winter Tapes, has seen the band tour throughout the country to rave reviews, and the band promise to be one of the highlights of this month’s BARE in the Woods festival.Cua’s success has not been won over night.The trio, made up of multi-instrumentalists John Davidson, Shane Booth and Ros O'Meara, have been playing together and developing their own unique sound for the past four years, bringing together dynamic and contrasting instrumentation and vocal arrangements. Their debut album, "The Winter Tapes", was released in 2012 as a duo. Since then, with the addition of Ros O'Meara, cua have been back recording and releasing new material - an expansive acoustic soundtrack blending guitars, fiddle, bazouki, percussion, 3 part harmony arrangements to create a neo classical folk styling they call Atlantean. Listening to the band live is a real cocktail of sounds, mixing trad, folk, country, and countless other influences, somehow sounding both familiar and completely different all at once.Their self-titled ep was released at the beginning of October in the unique setting of the Store Yard, Portlaoise. The Store Yard specialises in period and antique furniture which made the launch and one of a kind experience...like the band itself.

The trio have managed to fit in some excellent live shows from arts theatres to festivals in the last 18 months whilst also recording their ep. The months ahead appear equally exciting, with tours of Holland and France in the pipeline cua are looking forward to taking their engaging, passionate and highly original performances on the road.Speaking to Grand Central Magazine, guitarist and vocalist Shane Booth spoke of some of the band’s

highlights so far, and what is on the horizon for the group.“Writing and recording the music has been in most enjoyable and rewarding part, not just between John, Ros and I from our space in Shanahoe, but also recording in Golden Egg Studios just outside Portlaoise. We’ve also produced our own music videos, shooting at The Cathole Waterfalls in the Slieve Bloom mountains for the ‘(and if) the morning’s alright’ single and a shoot in Kilkenny city for the ‘Celebrate’ single.”Shane continued “We’ve had so many great experiences touring with different musicians and performing in some amazing venues. Being asked

ONES TO WATCH.....

CUAto support Andy Irvine twice on his Irish tour was a great honour as he’s a hero of ours.”“We’ve performanced several times on Midlands103 in the past 3 years including Claire O’Brien’s Encore show, Will Faulkner’s Christmas show and live from the Ploughing Championships on Ann-Marie Kelly’s breakfast show. Getting radio play is so important when trying to develop an audience and their support has been great.”

And Cua won’t have to wait long for their next career highlight... playing at this month’s BARE in the Woods Festival.“We’ve been big fans of the festival since it started a few year’s ago, the guys have done such a great job developing it into one of the top one-day festivals in the country, so getting to play at such an event so close to home is something

we’re all looking forward to doing”.

Check Cua out - clickwww.soundcloud.com/cuamusicwww.reverbnation.com/cua

....and check them out on youtubehttps://youtu.be/hy5KXvTCtUc - (and if) The Morning’s Alrighthttps://youtu.be/GHvfaKdTspM - Black Dog

....and keep up with their latest news and tour dates on Facebookwww.facebook.com/cuaceol


Event Photography:Piotr Socha Photography



F I N D U S O N F A C E B O O K , T W I T T E R & I N S T A G R A M

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KING KONG COMPANY / RAGLANS / FANGCLUBNATTY WAILER / THE PALE

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PAUL WOOLFORD(PLANET E / HOTFLUSH)

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FOR FULL LINE UP

DAH JEVU / PRETTY BEAST / JUPE / GLIMMERMAN MY TRIBE YOUR TRIBE / SUAN / CUA / FOX JAW

SARAMAI LEECH / JIG JAM / SLOW MOTION HEROES

DEAN HEAVEY & SHANE BERNEY / CINEMA (DJ SET) MAEDBH O’ CONNOR / DISTRICT MAGAZINE’S DJ’S

WITH SPECIAL GUESTS:THE WORD OF BREDA & TELL ME LIES HORSE

Documents

Grand Central Issue 1