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Focus on progress to reach your goal




By Brian Foley from Activate Fitness

We recently posted some amazing transformations on our social media pages.

It's not something we do much of, even though amazing transformations are happening all the time at Activate. There's a good reason we don't post them all the time, as they only tell a very tiny part of the story.

Here's the thing; seeing a transformation photo is impressive, it's motivating, and it's a testament to the client's hard work. But between a 'before' and 'after' photo, there are a period of days, weeks, months, and years of effort, consistency, frustration, failures, successes, and hardships that you don't see.

It's the boring stuff that won't sell magazines, diet books, or coaching programmes. It's the unsexy stuff - the day to day grind type stuff.

But it matters.

And that's where progress happens – in that unsexy, boring gap.

It's saying no to an extra bowl of dessert. It's going to the gym even when you don't feel like going. It's reminding yourself daily of your goals and why you're making this change even when progress seems slow, and motivation has quietly slipped out the door.

I'm reminded of a quote from Tucker Max that eloquently sums this up:

"Let's say you want to win this archery trophy. That trophy is the most important thing to you. So how do you get it? You have to be good at archery first in order to hit the bullseye and ultimately get the trophy, right? And how do you get good at archery? By focusing on archery, not on the trophy.

That's the paradox; you're so focused on the outcome that you never learn to enjoy the process, which ultimately sets you up for failure. But if you focus on archery (the process), you're more likely to hit the target and win the trophy.


Focus on the process, and you'll reach your goal. Focus on the goal, and you'll compromise the learning process and ultimately come up short. Whether you win the trophy or not is irrelevant — the process is what matters."

Meaning: Don't focus on the result instead, focus on the process that will move you towards becoming that person.

And that's the paradox of goals: You can't achieve the end goal without first becoming the person who's capable of reaching the end goal.

If you only ever focus on the outcome, you'll forever be disappointed and discouraged - no amount of progress will ever be good enough. Who cares if you've lost 5kgs, have more energy, and your clothes fit better? You really want to lose 20kgs, and nothing else matters.

Instead of the before and after, focus on the gap between those two points - the day to day process. Put in the work, no matter how small. You do those things for a year - and that's how results happen.

The proper guidance takes you from where you are right now to where you want to be in the most efficient manner possible. It shows you precisely what you need to do (and not do) to achieve your goal.

If you are looking for guidance, we have a limited number of spaces available currently at Activate. Visit our website ( to book a complimentary consult today.

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Now that’s what we call dedication!

With over 41 years volunteering as a research biologist Áine Ní Shúilleabháin is the longest serving volunteer in Killarney National Park. Áine is dedicated to the recording of valuable scientific […]




With over 41 years volunteering as a research biologist Áine Ní Shúilleabháin is the longest serving volunteer in Killarney National Park.

Áine is dedicated to the recording of valuable scientific data on waterfowl and water quality in Killarney National Park. Her research has been an invaluable source of material with recordings dating back to 1982. Her contribution, observing ecosystems, and reports on her findings will be recognised for generations to come.

Áine’s ‘wingman’ is boatman and co-counter, John Michael Lyne, who operates from Muckross Boathouse. John’s knowledge of the lakes and interest in wildlife is remarkable. Generations of John Michael’s family have been involved with Muckross and Killarney National Park. The day on the lakes, John Michael, Áine and bird expert and National Parks and Wildlife Conservation Ranger, Sam Bayley, observed, nesting Herons, ringed Mute Swans, Golden Eye pair, an Egret, Cormorants, Irish Red Deer Hinds by the shoreline, and a White Tailed Eagle in the distance.

“It’s a wonderful privilege to be working in Killarney National Park, the Rangers are so open and welcoming,” Áine said.

“I first came to the Park in 1974, working with Dan Kelleher and the late Paudie O’Leary, and then on contract from 1976-1984. My supervisor suggested that I link my work as a fresh water biologist looking at the lake water quality with my great interest in wildlife ecology and management, that’s how I started doing the waterfowl counts.”

The project was spearheaded by prof John Bracken, Zoology Department UCD.

When Áine was appointed Senior Fisheries Environmental Officer in Donegal and Cavan (1982-2008), she still found time to travel to Killarney and carry out her bird counts.

“Being involved in waterfowl counts and waterfowl research in the Killarney National Park, alongside the great staff, so committed and knowledgeable from Dan Kelleher to the current management and staff, Éamonn Meskell, Danny O’Keeffe, and the great team of Conservation Rangers, and Sam Bayley being the bird expert, is such a privilege for me.”

After retiring, Áine returned to Kerry and Glenflesk became her home place. She immersed herself helping Glenflesk GAA Club, with her strong Kerry roots she served as Club PRO and now as Health Club Officer. She was appointed to the role of Kerry County Board Children’s Officer, a role she is very proud to hold.

As she says she is in a unique position volunteering.

“It’s unique having a long series of data going from 1982 to 2023, that’s because of the commitment from past and present staff and for me to continue to work as a volunteer is a wonderful privilege. It’s great to be out in nature, in such a beautiful place, so many different ecosystems and great wildlife.”

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This week it’s all about the eyes

By Jill O’Donoghue from Killarney Toning and Beauty Studio Our eyes and eyebrows are natural beauty features that help to frame our face to achieve the famous no make-up look. A […]




By Jill O’Donoghue from Killarney Toning and Beauty Studio

Our eyes and eyebrows are natural beauty features that help to frame our face to achieve the famous no make-up look.

A good eyebrow shape and tint really helps to give this look so you won’t have to try to draw or fill in the brows.

This is a popular treatment with both men and women. The lash lift can give you a natural boost, by lifting, conditioning, curling up which helps to open the eye giving it a brighter, more open look. Also, by tinting with the lash lift you are darkening; this helps the lashes look fuller and you won’t need to wear mascara. Your eye lashes will look very fluttery. You would even think you were wearing extensions without the damage to the natural lashes and its suitable for all ages. Even the shortest of lashes will be lifted.

The eyes and hands are some of the most important places for anti-ageing. With all the hand sanitising, it’s important to use hand cream more often. I always recommend applying just before bed so it can have time to really get to work on hydrating the hands. It’s clear from all my years of anti-ageing skincare for the face that hyaluronic acid is a key ingredient for hydration and anti-ageing. If you feel you need a boost for the hands, it’s a great idea to try a warm paraffin hand manicure which is a game changer for the hydration of the hands. SPF is essential to reduce and prevent further age spots. Use an eye cream morning and night, followed by an eye mask once a week and an eye facial once a month. Eye facials can be added into your regular facial for an extra lift.

Eyes for me are an area that needs most work as they don’t have any sebaceous glands of their own unlike the rest of the body. I often hear people saying they are allergic to eye cream, mostly it’s applied wrong or into the eye. Imagine you were looking at a skull – the bone of the eye socket is far back from the actual eye itself. You apply the eye cream on the bone area, just under the eyebrow and well under the eye using the ring finger as not to drag the skin as it’s super delicate. Use light circular motion from the inner corner under the eyebrow out to the temple lifting the brow as you go. It will drop with time and gravity, so it’s our job to encourage it to stay in place by exercising the muscle.

For more information or to book a skin consultation for the New Year, call Jill on 064 6632966.

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