Posts tagged #health

Mindset May Blog 3


You Must Believe You Are That Person.


We all have identities of who we believe we are. Our thoughts and behaviours are in line with this identity. We can attempt to shift thoughts and behaviours through affirmations and habits, but until you shift your identity you will not make major headway.

You don’t get abs and then become the person that has abs.

You become the person who has abs and then you get the abs.

The process of reaching a goal is always more important than the goal itself.

Your identity, beliefs and actions determine what you have. Not the other way around. That’s why the journey is so critical. It’s the mindset shift. Without realising the need to appreciate the journey goals become hollow and short-lived.

Start believing you’re the healthiest version of yourself, you’ve already reached your goal, and think about the habits you have and decisions you’re making. Once you believe you are that person, your actions and behaviours will follow. And when that happens, your physical appearance will reflect that.

Change starts from the inside.


Mindset May Blog 2


Think Like You Already Have It.


Think of a burger. A hot, slab of perfectly-grilled beef covered in melted cheese, caramelised onion, juicy tomatoes and crisp lettuce. Polished off by a bun so moist it would make the gods weep.

I bet just the thought this made you salivate. The mind can affect the physical body in many ways, this being one of them. Your thoughts, big or small, make up your reality.

In the same way, your physical body can affect your mindset. Spend a day, even an hour, with a depressed face, shoulder hunched and back stooped over. Even when your mentality is strong and confident, you’ll soon feel the depressive effects of this posture.

The body and mind are inextricably linked.

That’s why, in the quest for optimal health, your mindset is of utmost importance.

It sounds guru-esque, but you can change you physical form from the inside. It starts with self-talk.

Affirmations are present tense statements said in a way in which you believe them to be true. They are personal and meaningful to who you want to become.

You want to develop 3-5 intentional statements which resonate with your ultimate goal. Who do you need to become? What characteristics and behaviours do you have?

You’ll soon begin acting a way in accordance with these statements.

Leave negative self-talk behind and start thinking and talking like you are already there.


Posted on May 14, 2018 .

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!

Screen Shot 2018-01-23 at 2.11.51 pm.png

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 .

11 Festive Tips To Help You Stay In Shape Over Christmas


Yes! It’s that time of year. Christmas decorations are going up, kids are on school holidays and parties are being thrown left, right and centre.

It’s a time to relax and let your hair down.

Unfortunately, most of us can relate the Christmas period to increasing the link on our belt buckle. On average we put on 1-2 kilograms over this period. It may not sound like much, but research has identified that weight gained over this time is rarely lost.

On that note, here are 11 fun-filled, festive tips to help you stay in shape over Christmas.


1. You still have a goal - why change that now?

You and your trainer have been working towards a goal. Try to remember that goal and stay on track.

This time of year is no different to any other time. It just has a special name - Christmas.

Don’t let the festive spirit pull you away too strongly. Remember the reasons you started training with us at Soul. Let them be your bright, red nose guiding the way.

2. Plan sessions with your trainer and use the gym throughout the break.

Again, it’s no different to any other time of the year. Planning sessions in advance allows you to prioritise training and stay consistent.

We are still open over the holidays. Even if your trainer is away, there are others available who would love to help. Come in to use the gym and join the classes.


3. If you are going away, get some extra sessions in the books.

Use your holiday period as a time to book in extras in the lead up to your departure to put a few Christmas credits up your sleeve. Alternatively, book in some extra make-up sessions on your return.


4. Pack your gym gear.

Heading off on holidays isn’t an excuse to become a total lazy head. If you’re travelling, bring your joggers & workout clothes with you. Check your hotel and local area to see if it has fitness facilities. Anything is better than nothing.

5. Pay attention.

It’s buffett season. All you can eat galore. Dangerous times!

Pay attention to your hunger cues and be mindful of your eating. Ask yourself questions like:

  • Am I actually hungry enough for seconds?

  • How fast am I eating this dessert?

  • How did this sausage roll get into my mouth?

6. Avoid going hungry to parties

Simple and effective. Load up on protein and vegetables before going to a party you know will be filled with ‘less than ideal’ food choices.

7. Get out in the sunshine.

This is an amazing time of year, so make the most of it. Go to the beach, walk the Spit to Manly, take the kids down to the park or play some backyard games. It’s the season of outdoor activities. Netflix and chill can wait for the cold.

8. Drink in moderation.

Alcohol is a killer over the festive period. You tend to drink a lot more than usual, and that’s fine. I’m not saying not to drink. Just be aware of how much you’re guzzling down.

For some guidance:

  • 1 glass of red wine = ~130 calories

  • 1 Carona = 148 calories

  • 1 glass of champagne = ~150 calories

  • 1 long island iced tea = 276 calories

    9. Drink a lot of water.

More than you normally drink. It’s hot, so it’s good to stay hydrated. At parties, alternating one alcoholic beverage with one glass of water can save you a headache in the morning and some embarrassing stories to wake up to.

10. Aim to maintain.

It’s probably not the time of year for some massive health achievements. Getting through the Christmas period unscathed is celebration enough.

11. “Out of sight, out of mind.”

Lastly, when the party's all over, you’ll be surrounded by leftovers. Booze, snacks, chocolate and Grandma’s 10,000 calorie sausage casserole can cause some post-party damage to the waistline.

Put them out of sight. Give them away. Throw ‘em. If they are out of sight, they are out of mind.

Blog post by Mike Gostelow

Personal Training Mosman

Soul Mosman

Posted on December 6, 2017 and filed under Blog Post.

Things that should never pass your lips!

What food and drink should never pass my lips?

I prefer to never say never. There isn’t anything you should never eat or drink. Enjoy your life and have some fun. BUT… There are a few things you are better off keeping away from your pie-hole.

* Things that contain trans-fats. These nasty fats cause all sorts of bad stuff to go on inside your body. Luckily, regulations have caused companies to lower the amounts of them in foods - but some still contain far too much. It’s mostly in processed meat, like sausage rolls and meat pies, as well as things like doughnuts, cream-filled cakes and fried foods.

* Cocktails. I might get some strife for this, but there’s simply too much sugar in a general cocktail. One long island ice tea contains 33 grams of sugar. Guzzling down two of those over a night out is the same as sitting there eating over 16 teaspoons of sugar! Remember 4grams of sugar = 1 tsp of sugar.

* For the same reason, fruit juices in the supermarket are often a bad choice. Too much sugar with none of the goodness unprocessed fruit provides (fibre).

* I’m probably sounding like a broken record but soft drinks also make the list. Simply too much sugar. There’s a little theme of sugary-drinks going on here...

Blog Post by Mike Gostelow

Soul Personal Training Mosman