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Why “More Activity” Doesn’t Mean “Do More Than You Can Sustain”

Why “More Activity” Doesn’t Mean “Do More Than You Can Sustain”

Just hearing the wind and rain outside as I type this makes me feel slightly hypocritical for today’s habit change: increase your activity.

Because let’s be honest, January movement goals sound great when you’re inside with a coffee at the start of the year with that New Year New You Energy. They’re a lot less appealing when it’s sideways rain and already dark at 5pm (although I think it was SLIGHTLY longer this evening!)

That’s exactly why accountability matters.

Whether it’s our classes in Castleknock, a run club, or a gym session booked in advance, having somewhere to be is often the difference between doing something and doing nothing. Motivation is unreliable. Structure isn’t.

And this time of year, relying on “I’ll go later if the weather eases” usually means “I’ll try again tomorrow.”

At our Women’s Fitness Bootcamp in Castleknock, we’re not about smashing yourself every day or forcing everyone into a generic “10,000 steps minimum” challenge.

Side note: There’s nothing inherently wrong with a 10,000-step goal. But it’s often misunderstood.

That number didn’t come from cutting-edge exercise science. It came from a Japanese pedometer marketing campaign in the 1960s. It stuck because it’s neat, round, and sounds impressive.

What actually matters is your baseline.

  • If your job already has you doing 12–15,000 steps a day, pushing for 10,000 isn’t changing much.

  • If you work from home and average 3–5,000 steps, jumping straight to 10,000 is more likely to feel overwhelming than motivating.

Research consistently shows that health benefits increase with activity, but not in an “all-or-nothing” way. Even modest increases matter.

For example:

There’s no magic number. There’s your number, and then there’s progress.

The real goal is movement that fits your current reality.

A class.

A walk.

30 minutes of activity.

Even getting up off the couch and moving when you really don’t feel like it.

It all counts.

Consistency beats intensity every time. And consistency starts with goals that don’t require a heroic effort just to begin or an extra few cups of coffee for a caffeine boost!

This is backed up heavily in behaviour change research: habits stick when they’re repeatable, not when they’re perfect. James Clear didn’t invent that idea, psychology has been telling us the same thing for decades.

When movement feels achievable, you do it more often. When it feels like a punishment, you avoid it.

One of the most underrated benefits of coached sessions, classes, or group training is external structure.

Having to be somewhere at a certain time:

  • Removes decision fatigue

  • Reduces reliance on motivation

  • Increases follow-through

Studies on exercise adherence consistently show greater long-term consistency when people train in structured or supervised environments than with self-directed plans alone.

In plain English:

If someone is expecting you to show up, you’re far more likely to do so. How many times have you rolled over instead of going for that run or early gym session in comparison to going to work or an early morning flight?

And every session you attend builds momentum.

Every skipped session builds the opposite habit.

There’s no drama in that, it’s just how humans work.

We all start from different places.

Some days, a short walk around the block genuinely feels like a win, and that’s not a cop out. Other days, a full class is exactly what you need to feel energised again.

There is no single “right” way to train.

As coaches, our job isn’t to set arbitrary standards or shout motivation quotes. It’s to meet you where you are, help you move safely and confidently, and build something that lasts beyond January.

Because fitness that only works when life is calm isn’t real world fitness.

If you’re struggling to stay consistent:

  • Message your coach

  • Commit to a group

  • Put your name on down to do that race

  • Book sessions in advance

Accountability isn’t a weakness. It’s a strategy.

Winter miles really do lead to summer smiles, but only if the miles are actually done. Whether your miles are done in a boot camp or a gym on the road, it’s about what keeps you consistent and even enjoy the journey… although, even I will admit that it’s not always fun.

And if you’re a woman based in Castleknock, I’m about to make this a lot easier.

We know life gets busy. Work schedules change. Kids’ routines shift. Committing to every Monday and Wednesday doesn’t always make sense, even when training is a priority.

That’s why we’re introducing a €15 drop-in rate per session for our Women’s Fitness Bootcamp.

No pressure. No guilt. No “all or nothing” commitment.

Come once a week or twice, you’ll still get:

  • A friendly, supportive environment

  • Practical strength and movement coaching

  • Sessions adapted to your pace and fitness levels

  • A boost in confidence and energy

Sessions run Mondays & Wednesdays at 7pm in St. Brigid’s Castleknock Community Centre and we run all year round

Book a drop-in session or view membership options here:
https://www.coachseanc.com/womensfitness

You don’t need to do more, you need to do enough, often enough.

Build the habit first.

Let consistency do the heavy lifting.

And don’t wait for perfect conditions, it’s like waiting for a beach day in January in Ireland!

Sean Coffey

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