Tuesday, August 02, 2022


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


IT is quite common for most to walk into the health and fitness space quite overwhelmed,  bewildered by the many different expectations and approaches they are bombarded with as they progress along their journey. While most of us are now aware of the many different approaches out there, it is often quite hard to decipher the reliable and the “clickbait” (for want of a better word!). In this article I will share three things I wish I knew sooner when starting out on my health and fitness journey.


‘Choosing a plan that fits within our life that we can consistently get done is what is going to be sustainable’


Calories in VS Calories out

Something that is being cleared up more and more each day. Many fitness experts have used their platforms quite well here as they attempt to educate people on this while calling out many falsely endorsed diets, which claim to be the key to weight loss. Understanding that it is not a particular diet that will help you lose weight, more so the calories you are consuming within a given diet and how that relates to the calories you are burning on a daily basis. You must be eating LESS calories than you burn. Simple yet effective.


Sleep is non-negotiable

Something I thought I was invincible to in my younger years. Depriving ourselves of a good night’s sleep with the belief that we can “catch up” on our sleep with an afternoon nap the following day. Unfortunately this is not the case, when we fall short on our sleep each night, the only way to capitalise and regain the many associated benefits of sleep is to correct our sleep schedule. Aiming to be in bed the same time each night with the same or similar wake time will be the most effective approach here when it comes to our sleep hygiene.


Consistency beats perfection

Every. Damn. Time. Most people tend to learn this through experience rather than take the advice from the beginning. Doing too much, too soon? This is much more common than you might think! I’ve definitely been there, and there is nothing so deflating. Starting a new program with a restrictive diet and schedule. The problem here is that we have set up a plan we must fit our life around; in reality, the opposite should be the case. Choosing a plan that fits within our life that we can consistently get done is what is going to be sustainable for most. Sustainability and consistency are what drives our progress long term; accepting this and being realistic with your plan will make the journey much more enjoyable and progressive. Getting the little things right each day is what accumulates over time to get us to our bigger goals down the line.

These are just a few things to consider which, while small, can make a huge difference for those struggling to reach their goals or looking to be more accurate with their training, diet and lifestyle. I have tried to keep it relatively simple here as there is no need to complicate such practical approaches.

For every problem there is a solution which is simple, clean and wrong” – Henry Louis Mencken

Lastly, I would also like to clarify that I am not a registered dietician. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. The advice given is not designed to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

I hope someone out there found some of this information useful here, 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]

By Cashel Hayden
Contact Newsdesk: 051 874951

More Well!

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