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How to make huge changes in your life

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By Brian Foley from Activate Fitness

If you want to make huge changes to your life but are not sure how then start by making tiny changes, one at a time.

In 2003, Sir Dave Brailsford took over the British Cycling Team. He wasn’t a professional coach, and he’d only been an amateur cyclist.

Instead of trying to rebuild the perennially weak cycling team from scratch, Brailsford implemented a business strategy called the aggregation of marginal gains. He simply tried to improve every aspect of the cyclists’ lives - training, nutrition, sleep, and equipment - by 1%.

He didn’t go out looking for new sponsors; some bike companies even refused to sell to the team because they were so bad. Instead, he first improved their seats to make them more comfortable. And he didn’t implement a radical diet change or workout regime; he simply improved each by 1% at a time. When a tiny new gain had been realised, he asked himself, “How do I improve this feature by 1% now?”

In 2008, the British Cycling team won eight gold medals, four silver, and two bronze: More medals than in its entire history combined. Then Sir Bradley Wiggins and Chris Froome, two members of the team, won the Tour de France four times combined over the next decade.

Aggregating small wins works.

You don’t need a radical new diet. You don’t need a “detox” (they’re fake anyway). You don’t need to start jogging five kilometres every morning. You just need to take one tiny step.

My training has been very focused on running for the last six months, and I’m training hard. But my nutrition has left a lot to be desired: Working and studying long hours from home most of the time means every food is available all the time, and it’s all amazing, coupled with often too much caffeine. I knew I needed to get my nutrition back in line for my brain’s sake … and my body’s. But recently, I didn’t jump right back into counting macros or anything too fancy. I just started writing it down.

I downloaded the MyFitnessPal App because it integrates with the other Apps we use at Activate. I started recording my food. Guess what? I immediately started thinking more before each meal. I didn’t track calories or make use of the macro balancing feature. I literally just started entering my food into the App. That’s it.

If your diet is already solid, you can start by just doing 10 squats. Call it a day. Try for 11 or 10 push-ups the next day. But don’t think about that yet: just move.

I love having a coach. I just have to show up, and the coach tells me what to do. Maybe that’s your first small step: Sign up for a free No-Sweat Intro and let Angela tell you what you should do first. Or just do one squat and start tracking your food. After 365 days, if you improve by 1% each day, you’ll be over 30 times more fit!

Book your free no-sweat intro today at www.activate.ie/free-intro.

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St Brendan’s student Aodhagan O’Sullivan crowned CPR champion

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Aodhagan O’Sullivan, a student at St Brendan’s College, Killarney, has been named the 2026 School CPR Challenge Champion.

The prestigious award was presented on Thursday, 26 February, during a large-scale event at the Gleneagle Hotel, where approximately 300 students from post-primary schools across the county gathered to compete for the title of “who can compress the best.”


Now in its fourth year, the event is organised by the Killarney Cardiac Response Unit (KCRU) Community First Responders.

The KCRU is a volunteer-led group that provides vital emergency response services to Killarney, Beaufort, Killorglin, Firies, Rathmore, and Kenmare.

The challenge focused on “Quality CPR” (QCPR), combining a high-stakes competition with practical life-saving training and the chance for students to engage directly with local emergency and community services.


The competition utilised advanced QCPR technology to measure the depth and rate of compressions, ensuring that students aren’t just learning the motions, but are performing life-saving techniques to a clinical standard.

Beyond the competitive element, the day served as an educational hub, highlighting the “chain of survival” and the importance of immediate bystander intervention in the event of a cardiac arrest.


The 2026 challenge was made possible through the support of the Vodafone Foundation, The Gleneagle Hotel, and First Aid Systems Ltd, alongside a variety of local sponsors. Organisers praised the enthusiasm of the 300 participants, noting that such events are essential for building a “heart-safe” community and equipping the next generation with the skills to save a life.

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Cllrs demand meeting with HSE property officials

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Killarney councillors are seeking an urgent face-to-face meeting with the HSE to prevent the town’s health infrastructure from falling into further decay.

At Wednesday’s Municipal District meeting, Cllr Maura Healy-Rae raised a motion calling for clarity on the HSE’s long-term plans for its significant property holdings within the town.


The focus of the concern is the sprawling St Finan’s Hospital site, which has been lying derelict since the facility closed its doors in 2012.


Despite sitting on prime land, the Victorian structure has remained idle for 14 years with no progress on redevelopment.


While the new Community Nursing Unit has been built on a portion of the St Finan’s grounds, the vast majority of the historic site continues to deteriorate.


The concern among local representatives is that a “domino effect” of dereliction could follow once the new hospital eventually opens.


When residents are transferred to the new unit, both the existing Killarney District Hospital and the St Columbanus Home (the proposed new home for a minor injuries unit) will be vacated.
Cllr Healy-Rae and her colleagues are demanding guarantees that these buildings will not suffer the same fate as St Finan’s.


Without a clear strategy from the HSE, there are fears that Killarney could be left with multiple large-scale derelict sites in prominent locations, rather than seeing these buildings repurposed for housing, community use, or further healthcare needs.

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