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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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Fossa Climate Action Group to host waterways walk

Fossa Climate Action Group will host a walk to the waterways of Killarney this Saturday, , at 11:00 am. The walk will be led by Blathnaid O’Loughlin, the Community Water […]

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Fossa Climate Action Group will host a walk to the waterways of Killarney this Saturday, , at 11:00 am.

The walk will be led by Blathnaid O’Loughlin, the Community Water Officer for Kerry County Council’s Local Authority Waters Programme (LAWPRO).
Participants will learn about the health of natural streams in Fossa. The event will include a Citizen Science demonstration to assess water health and a discussion on individual and community actions to protect and improve local water quality.
Numbers for the walk are limited to 20 people.
Those interested in attending should contact Paul O’Raw of the Fossa Climate Action Group at 087 231 7204 to book a place.

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Killarney Valley AC launches athlete support programme

Killarney Valley Athletic Club has announced the launch of its Elite Athlete Support Programme. This new initiative aims to provide assistance to the club’s top-level athletes as they strive for […]

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Killarney Valley Athletic Club has announced the launch of its Elite Athlete Support Programme.

This new initiative aims to provide assistance to the club’s top-level athletes as they strive for excellence at national and international competitions.
The programme offers a clear pathway for young athletes within the club, from juvenile level to the international stage, demonstrating that progression to a global level is achievable with support and recognition.
Financial support will be available for international travel costs to eligible athletes aged Under 17 to Senior who are trending towards or have achieved international selection, pursuing scholarships abroad, committed to representing KVAC in team events, and willing to mentor and contribute to club development.
Killarney Valley AC athletes who believe they meet the criteria and have upcoming international competitions are encouraged to contact their club coach for an application form. The club states this initiative will empower its athletes to pursue the highest levels in athletics.

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