Fitness requires focus and control


Ciarán McMullan

ONLY focus on what you can control not what you can’t. Sounds obvious right? However, think back over the past week and ask yourself how many times have you given a lot of energy to a situation, person or something that has been completely out of your control. Answer? Too many.

We can only control ourselves and what we do, the world around us will always keep spinning and we will always find ourselves in situations and with people we have no control over, so stop stressing and giving it or them your energy as it is pointless.

Focus on things that you value and give them everything you have. Here’s what to do. Draw a table with two columns—the first with things you can control and the second with things you can’t. Now rip the page in half and throw away the can’t side. Start writing down the things you can control and give them your time, focus and energy. 

I get my clients to focus on what we can control such as:

What we eat
Maintain a balanced diet with the right amount of carbs, fats and proteins while also getting micronutrients through our fruit and veg.

How much sleep we get
On average 7-8 Hours per night helps the body rest and repair.

Our exercise and activity levels
At least 30mins of exercise everyday including resistance training 3-4 times per week.

How much we hydrate
Getting at least 2-3 litres of water per day.

What we do to be happy
Do something everyday that is just about making yourself feel good. Spend time with family and friends, go for a walk with your dog, play sport or enjoy an activity.

Ask any of them and they will tell you that it helps as it gives more structure and focus to control only what they can control and more control leads to more freedom in daily life.

Try this today and let me know how you get on.

Ciarán McMullan is a former St Enda’s Gaelic footballer and League Cup winning midfielder with Cliftonville FC. He currently works as a personal trainer in Belfast. For more information on any health and fitness related topics or to register interest in his new online and in person programmes, which start in July, contact him on Instagram and Facebook: @CMCMfitness or drop him an e-mail: