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Summer’s over, it’s time to focus on fitness

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By Brian Foley from Activate Fitness

For a lot of people, the summer months are a perfect time to loosen the reins a bit when it comes to fitness and nutrition, and that’s OK.

With summer coming to an end, a lot of people now face a key inflection point;
do you take inventory of where you are in relation to your goals and double down on making progress starting today, or do you keep all things the same and just cruise into the fast-approaching Christmas, inevitably just putting your goals on hold until it comes time to set those New Year’s resolutions for 2022?

I’ve written plenty about the psychology of “Monday, January 1 etc.”, check out our blog on www.activate.ie for why we think January 1 isn’t sustainable.

It can be tough to hear but we’re almost at the final quarter of 2021. The year will wrap up soon and it’s up to you to decide how you’re going to end it.

I love the idea of compounding habits, the author James Clear (Atomic Habits) calls habits the “compound interest of self-improvement”. So let’s take a 1% improvement each day between here and Christmas.
“1%? It will take me forever to reach my goal if I just improve by 1% each day”, but that’s exactly where you are going to fail. We often look for the new shiny novelty and quick fix that promises 40% in six weeks, but we typically get nowhere near that type of return in nowhere near that timeframe. But if we focus on the process and make small incremental changes daily, that’s where the magic occurs.

One small improvement each day this autumn means you will be flying high in whatever you choose to be doing by Christmas.

Here’s a simple example:

Day 1 – Add vegetables to a meal you previously didn’t
Day 2 – Move more and get in some intentional exercise, like a walk for example.
Day 3 – Drink 2 litres of water
Day 4 – Write down your thoughts for the day and list things you were thankful for
Day 5 – Add a source of protein to a meal that previously didn’t have protein
Day 6 – Go for a longer walk than Day 2.
Day 7 – Prioritise sleep aiming to get at least 7 hours.

Think what types of habits you will accrue by day one hundred. None of the above are earth shattering huge changes, just small incremental habitual changes that keep adding on top of each other. And if we manage to stack small habitual improvement on top of small habitual improvement we get big changes that cause an overall improvement in our lives. None of the above mean you need to live like a hermit or just eat chicken and broccoli, but they do mean you have to commit to the longer term changes and give up the fads and be consistent in your thoughts and actions.

We often think the chains that hold us back are physical, where nine times out of 10 they are mental and we need to see these constraints for what they are.

As a colleague of mine @angela_kerrisk posted on social media over the weekend:

“In life, we can have results or reasons. If you are not getting the results you want, your reasons are the lies that you keep telling yourself.”

Your move. Let's go!

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Plenty of music and entertainment to celebrate Kilcummin talent

The successes of the Kerry, Munster and All-Ireland Fleadh’s were celebrated with Kilcummin CCÉ members, their families and friends in the clubhouse in Kilcummin on Sunday night. The talent within […]

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The successes of the Kerry, Munster and All-Ireland Fleadh’s were celebrated with Kilcummin CCÉ members, their families and friends in the clubhouse in Kilcummin on Sunday night.

The talent within the branch was clearly evident with a packed trophies table. Indeed some of the successes over the last number of months were replayed in a relaxed, jovial atmosphere that meant that all attending had a great night’s entertainment.

“We had demonstrations of winning sets across all age groups and then we moved onto the musicians who pulled out all the stops to entertain the large crowd, packed into the clubhouse,” Derek O’Leary, Kilcummin CCÉ PRO, told the Killarney Advertiser.

John Moriarty, who has recently retired from his role of Supervisor with Kilcummin Rural Development was acknowledged with a presentation to reflect the outstanding work that he has done to enhance and grow Kilcummin Comhaltas over his 25 years in his role, he added.

“Much thanks and praise was also offered to Mary, Adrian and Conor Moriarty, all involved in the progression of dancing and music within the Kilcummin branch. The music and entertainment continued with Helen Kerins and Denis Crowley late into the night. We’re looking forward to next year already!”

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Know Your Rights: Parent’s Leave

What is Parent’s Leave? Parent’s Leave entitles each parent to seven weeks’ leave from work during the first two years of a child’s life, or in the case of adoption, within two years […]

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What is Parent’s Leave?

Parent’s Leave entitles each parent to seven weeks’ leave from work during the first two years of a child’s life, or in the case of adoption, within two years of the placement of the child with your family.

From 1 July 2022, Parent’s Leave increased from five weeks to seven weeks for:

* Parents of children born or adopted from 1 July 2022
* Parents of children who are under the age of two on 1 July 2022, or adoptive children who have been placed with their parents for less than two years on 1 July 2022
* Parents of children born between November 2019 and July 2020 are not eligible for the additional two weeks.

How can I get Parent’s Leave?

To get Parent’s Leave, you must:

* Be a relevant parent
* Take the leave within two years of the birth of your child or in the case of adoption, from the date your child is placed with you (the placement date)
* Give at least six-weeks’ notice to your employer
 

If you are granted Parent’s Leave, you can take this as:

One continuous period, or separate periods of not less than one week at a time

How much will I get paid during Parent’s Leave?

If you have enough PRSI contributions, you will get a weekly payment of €250 per week. Some employers will top-up this payment, but they don’t have to.

Can my employer refuse my application for Parent’s Leave?

Your employer can only refuse Parent’s Leave if you are not entitled to it. However, your employer can postpone your Parent’s Leave for up to 12 weeks, for the following reasons:

* Seasonal variations in the volume of work
* No replacement to carry out your work
* The nature of your duties
* The number of other employees also taking Parent’s Leave

If you need further information about any of the issues raised here or you have other questions, you can call a member of the local Citizens Information Service in Kerry on 0818 07 7860. They will be happy to assist you and if necessary arrange an appointment for you.

Kerry HELPLINE 0818 07 7860 Monday to Friday from 10am to 4pm.

Alternatively you can email on tralee@citinfo.ie or log on to www.citizensinformation.ie. 

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