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Get through Christmas in great shape

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By Keegan Longueira from Activate Fitness

Don't self sabotage a year of hard work at Christmas time.

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The theory of marginal gains can be applied to marginal regression. A 0.1% increase in consistency over a month can have huge impacts on long term body composition and health. Never mock small changes. However, it can go the other way. The same way we never recognise in ourselves how well we have done over a period of time, we may also not recognise how things can easily slip. A bad meal turns into two, a week of no movement and prioritising health turns into two and a five year period of “raising the kids” before getting back to the gym turns into a 15 year regression.
It happens quicker than we think, so here are some strategies to navigate the festive season when it comes to health and fitness. Let's not sabotage all our hard work.
If we can stick to this one principle, everything else follows and becomes, as I like to call it, “Your non-Negotiables.” Now put your name in there, “Keegan’s non Negotiables”.

Here are some of mine:

I commit to working out consistently, when I haven't for two days in a row, on the third day, I must do something. This is as good for my mind as it is for my health.
I can have a sugary snack and treat at any meal I choose with the following boundaries. Never two meals in a row and never three days in a row. Practically this looks like, a slice of cake on Saturday afternoon and an ice cream on Sunday - but not on Monday.

Share!

Myself and my wife like the taste of good foods but if we can see it's packed with calories and a major red light, we cut it in half and share it instead of buying two. So either find yourself someone to eat with or save half for tomorrow!
Never compromise rest for temporary enjoyment for two days in a row. Stay up late, watch a movie, go out on the town, enjoy these things in life and make the most of it. But prioritise rest the following day, you will thank yourself for it.

Water

Always ask, am I hungry or am I thirsty?

So having shared some of my examples, why not set up your own list of non-negotiables to keep yourself in check. Share this with family and friends if that will help keep you accountable.

If you use the following categories, you could set up some pretty solid boundaries for yourself:

* Rest and recovery: This could involve self care, meditation, sleep etc.
* Food and having treats: Maybe you struggle with portion control or have a sweet tooth, that's okay, but set boundaries.
* Exercise and movement: Don't let two days turn into three or one week, a month. Walking is exercising! Have intention on when and how you move.
* Hydration: Are you getting enough water?

Have an amazing Christmas season and I hope to see you in the New Year!

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Gleneagle Concert Band opens recruitment drive for new members

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The Gleneagle Concert Band is inviting new members of all ages to join the ensemble as it prepares for its new season starting this September.



Open to children, young people, and adults from Killarney and surrounding areas, the band offers specialist instrumental tuition starting from age nine. Beginners can take lessons in clarinet, flute, saxophone, trumpet, trombone, French horn, euphonium, tuba, percussion, and drums before progressing into the main band.

No previous experience is required for adults or children. The band also welcomes adults who already play an instrument or wish to return to music after a break.

“What makes Gleneagle special is that our musicians don’t just rehearse in a room and play the occasional concert,” said Music Development Officer Vincent Condon. “They perform at major events, festivals and community occasions, take part in film productions, travel internationally and, importantly, have fun together as a band. The band is open to everyone. We welcome young people who want to learn an instrument, as well as adults who have previous musical experience and would like to return to playing.”

For information on registration and lessons, contact 087 222 9513 or visit the band’s social media pages.

Busy summer of events


The Gleneagle Concert Band has concluded a busy 12 months featuring public performances, festival appearances, and charity work.

Highlights included the annual summer street concerts in Killarney town, along with performances at Puck Fair, the Rose of Tralee, and the Summer in Killarney Festival. Band members were also involved in the filming of Jimmy, an upcoming Hollywood biographical drama based on actor Jimmy Stewart.

Community fundraising remained a focus over the past year, with the band supporting local causes including the Kerry Stars Special Olympics Sports Club and Recovery Haven Kerry Cancer Support House alongside a sold-out Annual Concert.

Following a tour to Seville in 2025, the band has confirmed its next overseas trip to Bilbao and San Sebastián in northern Spain, scheduled for August 2027.

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New seating unveiled as Spa GAA celebrates

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It has been a busy period at Spa GAA as the club continues to develop its ground facilities while also marking a major milestone in its sporting history.

The club recently completed further ground improvements with the installation of new seating on the clubhouse side of the pitch.

Located over the terrace area directly on the halfway line, the new seating offers an upgraded viewing area for spectators.

Club volunteer John Hannon of JH Fitout Ltd, who also coaches the Under 10 boys team, assisted with the installation work.


Alongside the developments on the pitch, over 100 people gathered for the club’s annual mass, which was celebrated by Club President Fr Tim O’Sullivan and Club Vice President Fr Michael O’Donoghue.


Following the service, Spa GAA held a special presentation to honour the 60th anniversary of the 1966 O’Donoghue Cup winning team.

All surviving members of the historic side attended the gathering, alongside family representatives of deceased players and team mentors.

The evening provided a chance for the club community to come together, reflect on past successes, and share memories of one of the most famous teams in Spa GAA history.

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