Tuesday, July 26, 2022


Weekly column by fitness expert Cashel Hayden for the Waterford News & Star, in association with Kingfisher Fitness Club


HABITS: Something so simple, yet so powerful all the while. Both good and bad, carried out consistently, can lead us to our brightest dreams or our darkest nightmares. Challenging to develop while also being challenging to eliminate – a key to many a puzzle, and many a demise.

So let’s take a closer look. For those who aren’t so well versed on the topic a habit can simply be referred to as “a routine of behaviour that is repeated regularly and tends to occur subconsciously or has also been more scientifically cited as “a more or less fixed way of thinking, willing, or feeling acquired through previous repetition of a mental experience”. Not a very complicated definition, is it?


‘It’s the small things done consistently that tend to yield the best results’


So what makes our habits so powerful and influential on our trajectory in life? The truth is; it really is the little things we do each day that will accumulate to a given result. When these habits are structured and chosen to appropriately align with our goals – results become more and more of a guarantee. Once habits are completed consistently that is. Consistency is the icing on the cake – consistency is what makes a habit, a habit.

Setting ourselves up with daily tasks that are beneficial to our goals is underestimated by many who are constantly on the lookout for the quick fix or having a “get rich quick” mindset, which can be counterproductive in many situations. The reality is, worthwhile goals are going to take a substantial amount of time and effort.

Starting small and sustainable is going to be the best approach for many here. Developing habits that are sustainable takes time but don’t underestimate the power this will have on your life. I’ll use a savings account analogy here to explain the concept of the power of habits. If we were to save €50 once a week for one year we might not think much of this little investment. When we check our piggy bank a year later – we notice that we have accumulated over €2,000. This was done by simply putting away a small bit of money each week.

Habits work quite similarly to this as when done consistently on a daily/ weekly/ monthly basis they are what is going to add up towards us reaching our desired goal. Another example here could be four 20-minute steady pace cardio sessions a week. That is 80 minutes of cardio a week! That is 320 minutes of cardio a month, and 960 minutes of cardio a year!

Catch my drift? It’s the small things done consistently that tend to yield the best results. Once we try to distance our aim from the destination and more towards the little things we can currently do that may help us get there it will be life changing. If we are to look at many success stories, we see rewards come as a result of getting the simple things right, keeping them consistent and developing a love for the process and remembering why it is that we want to get to where we are aiming for.

Apologies if this article came across as quite cliché but the topic in question is what I can only refer to as an overlooked and underrated approach for individuals reaching towards their goals.

We first make our habits, then our habits make us” – John Dryden

I hope someone out there found some of this information useful, just some food for thought. For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email – [email protected]

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By Cashel Hayden
Contact Newsdesk: 051 874951

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