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Five habits for weight loss




By Brian Foley from Activate Fitness

Few people start focusing on their nutrition because they love counting calories. Weight loss might be a big reason. But wanting weight loss usually means more than the number on the scale.


For most of us, we want to have greater energy, change our clothing size and become healthy. Doing things that won’t work for your lifestyle long term can cause you to quit because the effort doesn’t seem worth the reward.

To help, here are my five daily habits to make nutrition simple and low stress, and attain any weight loss goals you might have!

People don’t quit “diets” because they don’t produce results, people quit because they are too complicated, contain “rules” and are time consuming.

I’m going to let you in on some secrets our nutrition coaches at Activate use when coaching clients and it’s not all about calories, macros and quantities, it's often more about our relationship with food and our lifestyle habits.

Habit 1. Write down your WHY

If you are sluggish during the day, miserable in your clothes, or borderline pre-diabetic, your WHY might be to:

A. Wake up excited to start the day! Take the kids to the park, excel at work, get rid of that afternoon crash.

B. Change your medical "future” so it doesn’t match your medical history!

C. Feel sexy in your body again!

If you have a deep understanding of WHY you want to change, you can focus on that when the times get tough.

Habit 2. Drink Water

Water is key to a healthy body but can also help with weight loss. Not only does water make you feel fuller so you eat less, it also helps you replace calorie-containing drinks like fizzy and energy drinks.

Habit 3. Eat Protein

When you eat more protein you tend to feel full longer. How much do you need? It depends. If you’d like me to give you an estimate, send us an email at with “protein” in the subject line.

When you are in a calorie deficit (necessary for weight loss) eating protein can also help you maintain muscle mass which can help with your overall health, but also in achieving a more “toned” and defined look.

As you get older, you lose lean mass (both muscle and bone). This affects how long you live as well as how functional and healthy that life is. The more protein in your muscles, the stronger your muscles can get.

Habit 4. Daily Movement

Our new normal in life has become structured in a way that makes it very easy to avoid movement. We sit in cars, at our desks, come home and sit on the couch. However, because of our sedentary lifestyle, pain in knees and stiff backs have become the norm.

Start by moving 30 minutes a day and get in strength training three to five times a week. Intentional movement can help with weight loss, not just in calories, but in mindset.

Habit 5. Remember That You’re Driving the Bus

You’re in charge of the direction of your energy, clothing sizes, your medical future vs medical history. Out of all of these top five tactics, this one might be the most important. It’s up to you. I know that my best days are ones I have a plan for.

Following these five tactics will not be easy in the beginning but they can be simple, if you focus.

If you need help implementing strategies in your life to help with your weight loss goals, shoot me an email and I’ll get you moving in the right direction.

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Start clocking up those ‘Kingdom Kilometres’

With an increase in daylight hours there’s no better time to clock up the ‘Kingdom Kilometres’ on foot or by cycling along the county’s two new Greenways. The recently opened […]




With an increase in daylight hours there’s no better time to clock up the ‘Kingdom Kilometres’ on foot or by cycling along the county’s two new Greenways.

The recently opened Kingdom of Kerry Greenways between Tralee and Fenit and between Listowel and Abbeyfeale are already proving hugely popular with locals and visitors to Kerry.

Representatives of the tourism Industry, local public representatives, travel writers and influencers gathered in Kerry on Monday to experience the exciting new tourist attractions and welcome the arrival of the longer daylight hours as the clocks changed over to summertime.

Sarah Hanrahan, a social media influencer who posts about Irish travel and has more than 100,000 Instagram followers, described the experience.

“Ireland has some of the most amazing outdoor spaces. For a lot of my followers and other people, connecting with green spaces has become much more important to their overall sense of well-being as well as their health and fitness. It’s been really gorgeous to experience the Tralee to Fenit, and Listowel to Limerick Kingdom of Kerry Greenways; a fantastic trip sampling the warm hospitality of Kerry and a great reminder of the active holiday options that are right on our doorstep.”

The new purpose-built trails provide an accessible and inclusive experience for visitors of all abilities.

Mayor of Tralee, Cllr Mikey Sheehy and the Mayor of Listowel, Cllr Aoife Thornton, said that the greenways offer an exceptional recreational amenity for everyone to enjoy.

“The greenways are situated in some of Kerry’s most scenic landscapes and offer spectacular and safe off-road facilities for people of all ages to enjoy as the landscape comes into bloom. They also offer warm hospitality at the trail head towns of each route.”

Visit to find out more.


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St Patrick’s Day parade winners announced

Killarney Valley Classic and Vintage Club has won the sought-after overall award in recognition of their colourful and action-packed entry to this year’s St Patrick’s Day parade in Killarney. Delighted […]



Killarney Valley Classic and Vintage Club has won the sought-after overall award in recognition of their colourful and action-packed entry to this year’s St Patrick’s Day parade in Killarney.

Delighted club representatives were presented with the Seán O’Keeffe Perpetual Trophy – in memory of the former Mayor of Killarney and parade stalwart – at a gala presentation of prizes in the International Hotel, Killarney on Tuesday night.

The award for the Best Interpretation of the Theme, which was Killarney: Experience More, went to the Wander Wild Festival who received the Michael Courtney Perpetual Trophy which is dedicated to the memory of another former mayor of the town who spearheaded the annual St Patrick’s Day celebrations for many years.

The John ‘Killer’ O’Callaghan Perpetual Trophy for the Best Sporting Entry was won by Killarney Athletic AFC and the Peter Irwin Memorial Trophy for the Best Marching Group and Cultural/Arts Entry went to Millstreet Pipe Band.

The Best Sports Club was Spa GAA, the Best Children’s Group prize was won by Kilcummin Comhaltas and the Best New Entry was Killarney Rugby Football Club.

There was an international flavour to the Best Musical Entry which was scooped by the Glenridge High School Marching Band from New Jersey.

The prize for the Best Voluntary Group went to the Kerry Stars Special Olympics Club, the Best School Award went to the Fiona Crowley Stage School and the Best Activity Group was deemed to be Scorchers Cheerleading Club.

The Most Entertaining Entry went to the Killarney Tidy Towns group, the prize for the Most Original Entry was won by Liebherr Container Cranes and the Most Imaginative Entry in the parade was the Art House, Killarney.

The Most Stylish Entry prize was awarded to the Ukrainian community whose representative said they were delighted to play a part in Ireland’s national holiday and thanked the people of Killarney for the warm welcome they have received.

Other prizes presented on the night included the Best Window Display which went to Christy Healy’s on New Street who were celebrating 100 years in business on St Patrick’s Day, while the Europe Hotel and Resort won the Best Green-Themed Building prize.

The judges for the parade were Br Pat Lynch, Guardian, Franciscan Friary, Pam Brosnan, Killarney Musical Society and Denis McMahon.

The awards were presented by Killarney St Patrick’s Festival Chairman Paul Sherry, Mayor of Killarney Cllr Niall Kelleher, Killarney Chamber of Tourism and Commerce Senior Executive Bridget O’Keeffe, and parade grand marshal Cathal P Walshe.

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