By Keegan Longueira from Activate Fitness
Don't self sabotage a year of hard work at Christmas time.
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.
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.
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!
Future Kerry railway plans revealed
By Sean Moriarty Elected members of Kerry County Council have led calls for Iarnród Éireann’s timetable to fall into line with airline schedule at Kerry Airport. On Monday of this week Barry Kenny of Iarnród Éireann gave a presentation to elected members of the council. During the meeting he outlined some of the railway company’s plans […]
By Sean Moriarty
Elected members of Kerry County Council have led calls for Iarnród Éireann’s timetable to fall into line with airline schedule at Kerry Airport.
On Monday of this week Barry Kenny of Iarnród Éireann gave a presentation to elected members of the council.
During the meeting he outlined some of the railway company’s plans and ambitions from now until 2027.
These include an increase in frequency on the Tralee to Mallow line.
It is hoped to have one train an hour operating on the line at peak times and two-hourly off-peak.
In a perfect world, the rail station at Farranfore would be placed across the road from the airport and not a 1km walk away but such a move is not likely to happen.
Cllr Norma Moriarty, of the Kenmare Municipal District explained how she was on trip to Yorkshire a few years ago.
“I flew from Kerry to Manchester and was able to get a connecting train to Yorkshire without ever leaving the airport building,” she said. “The people I was visiting were very surprised to hear me talk about this so much – it is normal to them.”
Under the Strategy 2027 plan Killarney rail station will get repainted and new signs will be put in place during 2022.
Additional parking spaces will be created at Farranfore Railway station and this lead to calls for a similar expansion at Rathmore.
“A lot of people from South Kerry use Rathmore railway station,” said local councillor Niall Kelleher. “They drive up from Kenmare and cut across by Glenflesk.”
Mr Kenny said he would take the Rathmore comments back to the Iarnród Éireann engineer in charge of parking strategy.
Walking and cycling projects set for upgrade
Commuters and nature enthusiasts will benefit from €4.13m in funding allocated to Kerry County Council for walking and cycling projects. €350,000 has been allocated for Transport/Mobility Plans for Killarney, Tralee and Listowel. Locally €704,835 is being given towards an interconnected network of cycleways on Rock Road, while there’s €70,000 funding for the Deerpark Road/Gealscoil Junction to include […]
Commuters and nature enthusiasts will benefit from €4.13m in funding allocated to Kerry County Council for walking and cycling projects.
€350,000 has been allocated for Transport/Mobility Plans for Killarney, Tralee and Listowel.
Locally €704,835 is being given towards an interconnected network of cycleways on Rock Road, while there’s €70,000 funding for the Deerpark Road/Gealscoil Junction to include an interconnected network of cycleways. €300,000 is planned for an interconnected network of cycleways for the Gaelscoil Road/Chestnut Drive area, while The Flesk Walkway and Cycleway, Killarney is to get €123,866, as well as a further €186,527 for Rock Road.
Deputy Government Chief Whip, Brendan Griffin TD has said the funding from the National Transport Authority (NTA) will deliver high quality upgrades to walking and cycling infrastructure, with sustainable transport modes vital as the county emerges from the pandemic.
“I am pleased that Kerry County Council has been awarded funding which is part of an overall total of €289 million for approximately 1,200 Active Travel projects across the country,” Deputy Griffin said.
“Ensuring we have a good and efficient transport system in Kerry is essential for the future as we aim to make our communities and town centres more vibrant, in addition to making commuting to work and school safer and easier. Over the past two years we have spent more time enjoying our outdoor amenities and investing in active travel will also help us to meet our climate change obligations.”
Future Kerry railway plans revealed
By Sean Moriarty Elected members of Kerry County Council have led calls for Iarnród Éireann’s timetable to fall into line...
Walking and cycling projects set for upgrade
Commuters and nature enthusiasts will benefit from €4.13m in funding allocated to Kerry County Council for walking and cycling projects....
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