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!
Kerry base confirmed for Rás Mumhan
By Sean Moriarty Preliminary details of the Rás Mumhan have been announced by Cycling Munster. The four-day international cycle race will, once again, be based at the Riverisland Hotel in […]
By Sean Moriarty
Preliminary details of the Rás Mumhan have been announced by Cycling Munster.
The four-day international cycle race will, once again, be based at the Riverisland Hotel in Castleisland and will run from Good Friday until Easter Monday.
The final route has not yet been revealed but it is expected to follow a similar path to the 2022 edition.
Last year, due to organisational difficulties, the Rás Mumhan committee asked local clubs to take charge of each day of the race.
Killarney Cycling Club hosted the Easter Saturday leg of the race, including managing the stage start in the town centre, the Category One mountain climb at Bealach Oisin Pass and the stage finish in Sneem.
“We are looking forward to seeing everyone at Easter and we wish all the riders the best of luck in their preparations for the event. Further details to follow as they are confirmed,” said Race Secretary Sinéad Moriarty.
Special night for Killarney Camogie Club
By Michelle Crean Friday night was filled with fun for all ages as they danced the night away at the Killarney Camogie Club social. Teens, their families and coaches hit […]
By Michelle Crean
Friday night was filled with fun for all ages as they danced the night away at the Killarney Camogie Club social.
Teens, their families and coaches hit the dancefloor at the Killarney Avenue Hotel where DJ James Healy kept the music going for the evening. It was an occasion for the club to celebrate their successes as well as 10 years together. “We had a great celebration on Friday night,” Children’s Officer and PRO for the club, Caroline O’Leary, said. “However, it was a bit sad also as the minor trainer Pat Sheehan passed away just before Christmas and his family are constantly in our thoughts.” The club has had a lot of success in the year with their U12s winning the shield final, their Féile team winning the County, and minor team winning the County which was celebrated on the night. “We also hosted our very successful Veronica Stack Memorial Tournament at the start of October, which was a bit hit.” She thanked individuals and businesses who provided spot prizes for their raffle. “We were delighted to invite Ger McCarthy and Elaine Murphy to represent the County Camogie Board and Mike Cronin and his wife Geraldine from Spa GAA.” She also thanked Ger McCarthy (Kerry Camogie Chairman) for presenting the Feile and Minor medals; Ceara Moore (Kerry U14 Camogie Manager) for presenting U8 certs, U10 certs and U12 medals; parents and guardians; coaches and committee. “We are very grateful to Spa GAA as always for the use of their wonderful facilities.” The club is going from strength to strength with 115 members and they’re now looking to build on that this year, she added. “Our chairperson Sarah Dineen has arranged a very enthusiastic team of coaches for the coming season! “We have a flyer going into schools this week too as U8 and U10 indoor training commences Friday, February 10 in Spa GAA Hall from 6-7pm. All equipment provided. Bring a friend, water and runners!”
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