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  1. Frocks and Frills                                  141,999
  2. Wood Brothers Café                            123,029
  3. Post Office                                               97,670            
  4. ClareCare                                                 88,311
  5. Killaloe Veterinary Centre                   87,023
  6. Queally’s Supervalu                               84,477
  7. Kincora House Guesthouse                 84,092
  8. McKeogh’s Hardware                            83,521
  9. Kincora Kids                                            80,757
  10. St. Annes Community School              80,665
  11. Convent National School                      80,524
  12. Green Man Picture Framing                80,482


The top five teams at the top have changed from Week 1, the competition is building between the businesses… As you can see there is only a few hundred steps between some teams!! Well done to all teams involved, the number of steps that each team is doing is excellent and so beneficial to your health.

This leader board provides us with a competitive type element, but the main focus behind this walking challenge is to get YOU out walking, achieving the recommended 10,000 steps a day and even going beyond if you would like to reap additional benefits. This challenge is about seeing improvements in yourself, setting goals each week by adding an additional number of steps each week to your step count. What is your goal for Week 3?


Here are some ways to get your 10,000 steps in a day

The truth is: If you’re not moving, you’re losing out on major health and weight-management boosters. No matter what your fitness level, setting a goal to move more can be a motivating way to improve your health. But just how do you accumulate 10,000 steps (roughly 5 miles) in a day?

We’ve all heard the advice to park further away, walk to the furthest restroom in the office, or to take the stairs whenever possible. And these small bits DO add up. But if you’re looking for some realistic ways to make a big difference, I’ve got you covered.  Here are some ways of breaking up that lofty goal throughout the day into manageable chunks that will get you up and active for a healthier body.

Smart Ways to Get 10,000 Steps a Day

  1. Try This Trifecta.Consider breaking your step goal into three smaller goals throughout the day: a morning walk, a midday walk, and an evening walk. Make one a 3-mile power walking workout (in whichever slot you have the most time), and then squeeze in a 20-minute walk (roughly 1 mile) at lunch and after dinner.
  2. Every Hour on the Hour.If you were to split up these steps during a normal workday (8-9 hours), that works out to just over 1,000 steps per hour. That means about a half mile walk (less than 10 minutes of time), spread out across the day. It won’t be realistic for everyone to do this at work, but it may be realistic for some people to take a few 10-minute breaks during the workday—then squeeze the remaining 10-minute walks in before or after work.  If you split up your steps throughout your regular waking (instead of just working) hours, that makes it even easier. Set a timer on your phone or computer and walk just 5 minutes every hour of the day until bedtime. DONE!
  3.  Power Hour. Challenge yourself each day to accumulate as many steps as possible during one hour of the day. This can be part of your daily workout.Continue working harder over time so that you can cover more ground in the same amount of time!


  1. Buddy Up. I know this is the advice you hear all the time—that exercising with a buddy is more fun and will keep you accountable, but it is true….you won’t even notice the time or the distance.
  2. Be Efficient. Are there ways you could multitask in order to get more steps in? By this I mean looking at the commonly sedentary tasks you do each day (making phone calls, sitting near your kids while they play, watching TV, reading, etc.) and deciding if there’s a way you can add walking (or other movement) to that activity. Try to get up and walk around as often as possible when on the phone, for example.


  1.  Remember, the extras count!

Here are some other easy ways to sneak in a few extra steps every day:

  • Get off the bus/train one stop beyond where you live and walk home.
  • Park far from the office, then walk.
  • Walk kids to school or to the bus stop.
  • Use the stairs instead of the elevator.
  • Go for a walk with a friend or walk the dog.
  • Go for a walk instead of watching TV or scrolling through your Facebook timeline.
  • Use different walking routes to avoid monotony




Remember that Planet Tri- Killaloe are holding a great SALE starting this FRIDAY 20th November from 6pm to 10pm and it is going to run all over the weekend.

We have no excuse with the rain for the walking challenge with *20% of all waterproof gear

*30% of all run clothing and and accessories
*20 % off all 2015 stock bikes
*30% off all runners
*20% off wetsuits


This project was approved by Government with support for the Dormant Accounts Fund. This project is supported by Clare Sports Partnership, Healthy Ireland and Clarisford Park.

Stepping Out, Stepping Up Walking Challenge Leader Board

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The results are in:

In top place with the most amount of steps taken:

  1. The Post Office                                                  100,947 steps
  2. Heaney’s Cost Cutter                                          89,689
  3. Collins Pharmacy Killaloe                                  89,192
  4. Mother Goose creche                                           81,813
  5. Killaloe Convent  Primary School                     75,020
  6. Green Man -Picture Framing and Prints         74,274
  7. Planet Tri- Killaloe                                               73,527
  8. Clare Tipp Properties                                           67,334


Congratulations Teams, Keep up the good work!!!The results are very close for the remaining teams with only  2000 or 3000 steps between all teams. You and your team are doing great. Set yourself and your team a new goal for this week, for example, add an extra 500 steps each day to your count. This challenge is about the team but also it is about you as an individual and the improvements you make to your physical activity levels, so don’t forget to say well done to your achievements this week.



The weather as we know hasn’t been the greatest for the last few days but fear not Planet Tri- Killaloe are holding a great SALE starting this FRIDAY 20th November from 6pm to 10pm and it is going to run all over the weekend.

We have no excuse with the rain with *20% of all waterproof gear

*30% of all run clothing and and accessories
*20 % off all 2015 stock bikes
*30% off all runners
*20% off wetsuits

Maybe the wetsuits might come in handy with all the rain that we have been getting!!!


FREE….. FREE…… FREE…… High visibility jackets to collect

The Road Safety Authority has provided a limited number of high visibility jackets to give to people taking part in this walking challenge. Please collect these high visibility jackets  for your team from our office (located between Woods Brothers Café and the Arch way, it is the red door)

Today from 11am  to 4pm and

Tomorrow Wednesday from 10am to 4pm.

Any remaining high visibility jackets will be given to the An Garda Siochana to give to the public.


Finally, we have two great blogs  for you to read:

  1. Gayle from the Family Resource Centre provides us with an insight into healthy eating and the difference between good and bad carbohydrates (click on link)
  2. Alun from Green Man- Picture Framing and Prints provides us with a blog which gives us an insight into his first weeks experience of the walking challenge ( click on link)

If you have any further questions please contact

Creating your Goals


Goal setting can be used throughout our lives covering an array of areas, whether it is career goals, educational goals, sporting goals or our losing weight goals, the goal-setting process helps us understand where we are currently and also where we want to go.  Having a short or long term goal can encourage an individual to work harder, to be more focused on the task and to overcome setbacks more easily. As part of this walking challenge you have signed yourself up to a short term goal of  achieving 10,000 steps a day over the longer term of 6 weeks, hopefully this challenge is the start of your long term goal to keep up the walking daily once the six weeks are complete.

Setting goals are important because they can help you focus on what’s most important, increase your effort and motivation to stick with the plan, consider new strategies regarding how to accomplish your goals and help you track your progress. Goal setting  is seen as an extremely powerful technique to teach you how to achieve optimal performance and  is seen as one of the most important strategies you can implement for success in any environment.


Today, I am going to show you how to effectively set goals. So this week, you have gained an understanding of how many steps you do daily, perhaps it is around the 5,000 mark or perhaps it is around the 15,000 mark, your next mission is to sit down for a half an hour over the weekend and set YOUR short term and YOUR long term goals. While goal-setting is an easy concept to understand, its application needs more thought and planning than most people realise. If you don’t set goals you must start today. However, goal setting must be implemented correctly, to help implement them properly remember the key principles of goal setting:  S.M.A.R.T.E.R.


Specific:  To really focus your attention make your goals specific and indicate precisely what is to be done.  Specific to you and specific to your goal and avoid vague and broad goals like ‘I want to lose weight’. This can be changed to “I want to lose 1.5 pounds each week and in total lose 9 pounds over the 6 week walking challenge” Being specific makes your goals objective which gives you something to aim for and aspire to. Give yourself a completion date and a deadline to complete the goal by.

Measurable: You should be able to quantify your goal:  People have different goals for this walking challenge, for example, some want to get healthier, some want to lose weight, some enjoy the competition, some want to be challenged. Make goals specific, observable and in measurable terms. Be able to answer questions such as: how much do I have to do? when by? how will I know when it is accomplished? What is daily, weekly monthly goal?
Accepted/Attainable: Goals must be accepted as worthwhile, realistic and attainable. These goals meet the common sense test that they require a change in current practices or behavior to be achievable. You figure out ways to accomplish your goals by developing the attitudes, abilities, skills  to reach them. For example at the start of this week you recorded your daily steps as 6,000, then don’t set your goal for next week as 15,000 steps a day as this may be unattainable, set your goal within what you know you can achieve if you push yourself.


Recorded: Write your goals down. This is the basis of a contract with yourself;  ‘Ink it, don’t think it’ . This cannot be underestimated. The action of doing this reinforces your intent to complete the goal. It becomes a sort of contract that you feel obliged and committed to complete it. Write them down and put the goals on the wall. Again, every time you see them you further reinforce your commitment to the goal. Also, by writing them down you will not forget any goal and you get the satisfaction of ticking or crossing them off you have achieved them.


Time Constrained: Set specific time-limits; Is this goal to be accomplished by the end of today? The end of the week? or by the end of the 6 week walking challenge? Well stated goals should be timely.


Enjoyable: Remember these are your goals, you set them as it is something you want to achieve. This is your journey, enjoy the process and set small rewards each time you achieve a goal you feel proud of. Tap yourself on the back and say well done!!!


Reversible: In the event of injury, or failure to achieve over-difficult goals, reset your goals accordingly. Goals should not be “set in stone.”Goals should be made to be revised, and they should be used as a guide.


Well done for completing Week 1 of Stepping Out, Stepping Up challenge, hope you are feeling the benefits.

Happy Stepping.

Killaloe Ballina Stepping Out, Stepping Up 6 Week Business Challenge


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The pedometer challenge has begun and the weather is being very kind to us, hopefully the sun keeps shining.

A few notes:

Pedometers should be tracked from first thing in the morning till you jump in to bed at night, 7 days a week for the 6 weeks

Adjusting the pedometers –

  1.  If your pedometer is not taking the right reading, you need to adjust sensitivity.
  2.  Walk 100 steps and then check if the pedometer records the same amount of steps.
  3.  If it reads, for example 110 steps, you need to move the sensitivity adjustment switch to – (minus) if   number is  105 or more.
  4. If it displays 95 or less you need to move the sensitivity adjustment switch to + (plus)
  5. Close the unit and walk 100 steps, open unit and check number

NOTE: If the difference still exceeds -/+ 5, repeat the sensitivity adjustment

Once you are happy with the reading PLEASE put the sensitivity adjustment switch to the middle between the + and – sign.

Waistband Attachment – Most pedometers need to be several inches from your center body or directly in line with your knee to accurately record the number of steps you take each day. The pedometers work by using a pendulum, which moves the counter as you move forward or backward. Keeping pedometers on your jacket or upper body will result in an inaccurate count for you.

Forms– Please register your team to be covered by insurance and please return all forms provided in the information packet by tomorrow Wednesday 4 of November. We are located between Woods Brothers café and the archway (The red door).


We have compiled a list of all the businesses taking part in this challenge. We will have a team leader board each week, highlighting the Top 5 teams, here is the competitors:

Heaney’s Costcutter

Ponte Vecchio Cafe

Mother Goose Creche

Derg Credit Union

Bridge House Studios

McKeogh Hardware

Kincora Kids School

The Elle Club

Grogans Pharmacy and Optician


Clare Tipp Properties


Collins Pharmacy Killaloe

Killaloe Vetinary Clinic

Post Office

Killaloe Boys National School

Green Cross Pharmacy, Killaloe

Collins Pharmacy Ballina

St. Annes Community School

Wood Brothers and W2

Family Resource centre

Frocks and Frills

Green Man Picture Framing and Prints

The Wooden Spoon

Kincora Guest House

O’Donovans Insurance

Killaloe Convent Primary School

Clarisford Park

Planet Tri



Happy Stepping Everyone

Killaloe Ballina – Stepping Out, Stepping Up: 6 Week Challenge


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Killaloe Ballina  – Stepping Out, Stepping Up: 6 Week Challenge

       Start Date: Monday 2nd November 2015   End Date: Mon 14th December 2015


This is a Six Week Walking Challenge for all businesses in Killaloe  Ballina, as part of Killaloe Ballina Ireland’s First Healthy Town.

Are you ready to find out how many steps you do on a daily basis?  and more importantly, how many more you can do with your colleagues egging you on! Perhaps, the competitive edge will draw you in – competing against other business in Killaloe Ballina? Then you’ll love this Challenge!

Each business clock up steps on a pedometer, aiming to increase their step count and reap the health benefits, perhaps even transforming from couch potato to Christmas cracker just in time for the festive season.


THE AIM: The goal is to get people within our business community to reach the recommended level of physical activity of 10,000 steps a day as recommended by the World Health Organisation. It should be enough to reduce your risk for disease and help you lead a longer, healthier life. The benefits are many:  lower BMI, reduced waist size, increased energy, and less risk for Type II diabetes and heart disease.



This challenge is for each individual to reach 10,000 steps or beyond  a day. Record the number of steps you take daily on a pedometer which we will provide and progress gradually towards achieving 10,000 steps by adding 300-500 steps each day. If you are fairly active (more than 7,000 steps per day) you can  build on your steps to reap additional health benefits. Limited amount of discounted pedometers cost 2 euro each with the remaining cost supported by Clare Sports Partnership. Once discounted pedometers are availed of, pedometers will then cost 8 euros each.



Get together with your workmates to form a team and register before 26th October. Give your team a name and nominate a Team Captain. Your Team Captain will be the main point of contact for your team.