Skip to content



Navigating Social Events Whist Trying To Get In Shape

Weight Loss / Fat Loss requires being in a caloric deficit, which can be difficult when navigating social events that often revolve around excess food and alcohol!

Here are some key points:

If you only have one social event every couple of months then you can probably do what you want on that event without worrying about it, as long as you’ve got the other days in check! If you have a lot of social events then you have a few choices, each of which are perfectly legitimate 😊💪🙌.

1️⃣ Plan a week ahead. Calculating your calories over a week works just as well as calories per day, so if you know you have something coming up, plan your calories for the week to account for that.

2️⃣ Prioritise the social event and think, sod it – social comes first!

3️⃣ Plan 24 hours ahead. If you know you’re going to be having plenty of calories on an evening, then have a filling brunch that leaves you some calories for the evening. For the odd social event, it doesn’t matter when you consume your calories – eat the majority of them in the evening if you want.

4️⃣ Increase activity before or after the event to maintain the caloric deficit and progress you’re happy with.

Some people will tell you not to do this, but if you have lots of social events and you don’t want to compromise on calories during the week, but you still want to make progress, then this is a valid way to maintain a deficit.

As long as you don’t end up driving yourself crazy like a hamster on wheel that can’t get off, then it’s fine. It’s not appropriate for everyone, but if it works for you then go for it. It does work for lots of people, long-term with no adverse effects!

5️⃣ Tell your friends you’ve become a hermit and don’t go out for the next 2 years until you’ve reached your goal.

Probably not healthy or sustainable for most people so we recommend 1234 ⬆️⬆️ 😘🙌.

Note: Our most successful clients use a combination of 1234, depending on where they are on their journey, where their head is, and what they feel like doing. They’re all tools in the kit to help balance social events (AKA real life) with progress towards YOUR goals!!

Here’s a pic of some of our awesome clients and coaches on a Christmas night out!

Dan Sroda
Personal Trainer at Reach Personal Training
Dan Sroda is a Personal Trainer based in Birstall, serving Leeds and Bradford.

As the owner and lead trainer at Reach Personal Training, I am responsible for the philosophy of the business and overseeing client programmes.

My mission is for Reach Personal Training to be synonymous with a long-term, real-life approach to health and fitness. We help our clients to integrate health and fitness into their busy lives. We don't do fads. We don't do crash diets. We do "Fitness For Life".

I have a family. I’ve always worked (and not always in the fitness industry). I have housework and shopping to do. I have a REAL life. So I know what it takes to balance a real life with a sustainable approach to health and fitness.

If I can do it then anyone else can too. All you need is the desire to make eating healthily and keeping fit a priority in your life. An hour a day, thirty minutes a day, even fifteen minutes a day of exercise, supported with a healthy diet based on whole foods, is all it takes to make steady long-term progress towards looking and feeling fantastic.

I have a few simple values upon which I have built Reach Personal Training. Only personal trainers who share these values will be part of our team.

- Friendliness. Just be a genuinely nice person, it's dead simple and it's the best way to live. Smile as much as possible and try to see the best in every situation.

- No fads. No pseudoscience. My background in academia makes me question everything. There is so much nonsense in the fitness industry, mainly because some people are in it to make money so they'll believe anything and questioning it will mean they can't believe in the product. We are different. We do what works. We use science to create our programmes and we never put profit over effectiveness. You will NEVER find Herbalife or Forever Living in our studio!


The Reach Personal Training approach to health and fitness is no-nonsense but fun, friendly and motivating. We don’t do short-cuts or fad diets. Our FAT LOSS and BODY TONING training programmes are based on science and common-sense and they get long-lasting results.

If you hate the thought of drifting aimlessly from machine to machine around a commercial gym, with Jeremy Kyle on the TV, then get in touch today to enquire about our Private Personal Training & Group PT packages


Unit 9, Carr Mills, Business Park, 919 Bradford Rd, Birstall, Batley WF17 9JY