Posts tagged #fitness blog

How to survive any social event

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Ever since the beginning of time we have been social creatures. Tuna swim in schools, geese fly in gaggles and human drink, eat and dance like it’s the 1970’s in fun-filled social groups.


It’s in these situations where we tend to go with the flow. Others are drinkings, so why not down a couple? Everyone else is chowing down on the cake and it feels odd not to join.


Many times, social events can be your downfall.


Here’s 7 tried and tested rules to survive any social event.


  • Eat beforehand

Eat a good meal with lots of protein and vegetables beforehand. You’ll never be in a situation where you feel like your stomach is eating itself and the only thing to eat is cheesecake.



  • Limit alcohol to 2 drink or low calorie options. And drink lots of water


Let’s be honest. You’re not gonna not drink. The better option is to set yourself some hard rules for the occasion.


Set yourself a drink cap. Ideally 1-2 and drink slow to space em out.


Choose low calorie drinks. Liquor with low-cal mixers, dry white wine and low-carb beers.

Drink lots of water. Alternate 1 drink with 1 water to spare yourself the feeling of a jackhammer beating away in your skull the next morning.



  • Stack up on the meat and veggies.


At lunches and dinners choose meals which have a lean protein source (your best bets are chicken, turkey, white fish, lean cuts of steak) and also come with lots of veggies.



  • Plan your ‘after’ meal.

It’s always a good idea to know exactly what you’re going to eat after an event. In the chance there’s no good options at your event, you don’t want to be starving and end up choosing whatever you can get your mittens on.

Plan ahead. You’re not you when you’re hangry.



  • ‘Taste’ dessert or order coffee instead.


In the situation where you can serve your own dessert, give yourself a wafer-thin bit. Taste it, enjoy it and move on.


If that’s not an option, opt for coffee or something similar instead.



  • Remember your goal.

Social events are often a mighty test of your willpower. Remember why you started at Soul in the first place, how far you’ve come and all you’re working towards.

Your goal is what keeps you moving forwards in those temptation-filled moments.



  • Know you can say no.


You’re in charge of all your decisions. No-one can force sausage rolls down your throat. Enjoy your social events, but know you can say ‘no thanks’ if someone offers you another drink or seconds.  


The 3 things which make up 90% of your results


So many things in fitness.







A little discussion between a few of the trainers revealed some golden nuggets on this fact...



...the main three things you need to focus on which make up 90% of your results.



1.Being mindful & deliberate in your food choices (and accountable to your actions)



Eat purposefully to satisfy your hunger, not appetite. Eat slowly and mindfully. Make smart choices. When you don’t make the best choice, be responsible and get right back on track.



2. Exercising hard FOR YOU in a progressive manner.



Exercise is personal as everyone has different capabilities and capacity. You need to make sure your pushing yourself in the context of your own ability, and each day getting better.



3. Staying the course


One week on and one week off doesn’t work. You need to be consistent. If something derails you, you work hard to stay the course and develop ways to overcome obstacles. You are playing the long-game here.


The other 50,000 things make up the remaining 10%.


In the big picture, they don’t really matter.

blog post by Mike Gostelow

Posted on February 26, 2018 .

Take action… the right way!

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With January more than halfway through things are steaming up.


You, in particular.


The motivation of the ‘new year’ is waning and it’s back to routine. The goals you set for this year are still there… but is it a dream?


Not in this house!


That’s exactly why we themed this month as ‘Taking Action’.


You are more than capable of reaching your goals, with your combined effort with our support its possible.


You just need to take the right type of action.


Let your eyes ponder over the above graph.


Person A is excited for the new year and decides to change everything at once. They hit the gym hard (maybe too hard?), drastically cut calories and refuse to go out with friends.


Yes, they make progress. But it doesn’t last.

Soon, the rebound occurs and they are back to square one.


You are Person B.


You start a little slower. It’s manageable. You and your trainer have discussed the long-term goal and you realise it won’t happen overnight. This allows you to be consistent and, as the graph shows, make more progress.


The likelihood of you reaching your goals this year is not predicated on how hard you can go in the short-term. It’s how long you can keep going.

This directly comes from understanding what’s manageable. Commit to the things you know you can keep up.


It could be 3 gym sessions a week and eating 4 healthy meals a day (with no snacking).


It could be 4 gym sessions a week and counting every calorie.


We are all different.

It doesn’t matter what anyone else is doing. It only matters that you’re Person B, slowing chugging away, building momentum and achieving real, sustainable results.


You’re more capable than you realise.


Take action on the things which matter. Build out your sustainable plan and commit to it.


Enjoy the results!

Mike Gostelow




Posted on January 23, 2018 .