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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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Gleneagle Concert Band cast in major Hollywood Film

  Members of The Gleneagle Concert Band have been cast in a major Hollywood movie currently filming in West Cork. The WWII biopic is inspired by Hollywood legend James Stewart’s […]

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Members of The Gleneagle Concert Band have been cast in a major Hollywood movie currently filming in West Cork.

The WWII biopic is inspired by Hollywood legend James Stewart’s life, highlighting his time as a combat pilot after putting his entertainment career on hold to join the U.S. Army Air Corps.
It’s set to be the biggest film production filmed in Ireland this year, with a U.S. release scheduled for November 2026.

Band Musical Director Vincent Condon said the opportunity came about through a mix of curiosity and perfect timing.

“I read that a major film was being shot in West Cork and got in touch to see if they needed a band. Wartime movies often feature military bands, and they were delighted that I reached out. The film required an all-male band under 25, which is historically accurate. Filming took place at the start of October, and it was a fantastic experience for everyone involved.”

Band Manager Ciaran Lynch described the experience as unforgettable.

“The band was excellent. We did everything asked of us with no fuss, and it was amazing to see how a major movie comes together. In a year or so, we’ll be able to sit in the cinema with our families and point to the screen saying, ‘We were part of that!’”

This latest experience follows the band’s highly successful summer tour to Seville and Gibraltar, where they performed alongside the Midleton Concert Band beneath Seville’s spectacular Las Setas structure. The trip marked the band’s eighth international tour, continuing a proud tradition of representing Killarney abroad.

With opportunities ranging from international tours to movie sets, the Gleneagle Concert Band continues to give its members unique and creative musical experiences both at home and overseas.

Anyone interested in joining the band or enrolling for instrumental lessons is encouraged to get in touch on 087 222 9513.

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Local schools launch initiative to promote healthy technology use for children

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Holy Family NS Rathmore, Raheen NS, Meentogues NS and Shrone NS have teamed up with three other schools on the Cork side of the border to launch an innovative project called Agree to Agree.


This is a community wide effort to help families navigate the challenge of children and technology.


The initiative encourages parents of primary school pupils to make a voluntary pledge around healthy technology use at home.


For younger pupils, this includes keeping children smartphone-free, following age-appropriate guidelines for games and apps, and staying off social media during primary school years.


For older pupils who may already own phones / devices, the project suggests practical steps such as reducing screen time, keeping phones out of bedrooms, avoiding age-inappropriate apps, and learning about digital citizenship and online safety.


In the coming weeks, children will bring home information packs and families will have the chance to sign the voluntary agreement. Two parent webinars are already scheduled for October 26 and February 26.


This Pilot was funded by the Department of Education and Skills under the then Minister of Education and Skills – Norma Foley TD. Schools were invited to participate through Tralee Education Support Centre Director, Terry O’Sullivan.


The other participating schools are Ballydesmond NS, Kiskeam NS, and Knocknagree NS.

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