my body AND mind Completely Transformed

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I was one of these people who went to the gym often but never really saw massive amounts of change. Within weeks of starting to train with Tirrel i was seeing changes in my body i never thought i would.

Over the next 18 months my body AND mind completely transformed. I started at 55kg witch for a man is clinically underweight. With 18 months Tirrel had got me too 64.6kg of lean muscle, people who new me couldn’t believe it was the same person. He gave me so much motivation and knowledge after i finished training with him (only because i moved and got my first mortgage) i decided i wanted to do a qualification in personal training so i could become someone like Tirrel who helps people change their life’s by reaching their fitness goals.

He really changed my life and the way i few my body and fitness.

 

If you too would like to completely transform your  body AND mind then get in touch

I Saw Visible Improvements Within Just A Few Week

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“When I decided to see what I could achieve when I properly committed to both fitness and nutrition for a consistent period of time, I knew I needed something more than a standard Personal Trainer from one of the major gym chains. I spent a couple of weeks searching the internet to seek out the best personal trainer I could find and am pleased to say that I chose Tirrel Grant.

Tirrel fulfilled two important qualities I had set out to find in a trainer:
– he is someone who has achieved an excellent physique himself and so knows exactly what it takes to achieve the transformative change I wanted
– he is someone who could motivate me to push myself without just being shouty or militaristic, but could listen and understand me as an individual

From the first meeting with Tirrel I felt completely confident that I was starting my journey with the right person. He is extremely friendly and engaging, full of energy but also very perceptive and focused on what you want to achieve and what might be your personal pitfalls that could stand in the way of achieving it. After a detailed analysis of my lifestyle, fitness levels and goals, he setabout creating an initial programme including nutrition and supplement plan and we began meeting twice a week for some challenging but extremely enjoyable sessions.

I saw visible improvements within just a few weeks and before long decided to increase the intensity to three sessions, buoyed by the burst of energy and positivity I gained from the results and from the genuine fun I had each time I trained with Tirrel. He has a fantastic sense of humour and can get you into the right headspace for a good session even on occasions where you were having a bad day before arriving.

After a year of training with Tirrel, I was in the best shape that I had ever been in and discovered that I could achieve results I had always felt may be beyond my reach. If you are looking for a trainer who can help you achieve more than you thought possible and someone who makes the whole process enjoyable rather than something to endure, then I would urge you to contact Tirrel Grant, before someone else books your slot in his schedule!”

 

If you would like a personal trainer who will get you results whist you enjoy the journey, please get in touch

Exceed Your Long-Term Goals

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“Tirrel has helped me achieve and exceed my long-term goals over the past two years. In my opinion he is the best sort of trainer, managing to be amiable and a laugh whilst always being a really tough task master; he is dedicated and consistent, and practises what he preaches. I would recommend him to anyone who is serious about training and physique transformation”.

 

Start your transformation and achieve all your ,ing term goals!.. Get in touch today

4 Top Fat Loss Tips

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Leon Kew’s 4 Top Fat Loss Tips

 

 

1) Set yourself a goal that has meaning

 

Goal setting can be a very valuable tool , as setting goals will can you motivated and on the right path. During tough times when you are tempted to make bad decisions having your goal in the forefront of your mind can be a useful deterrent, you deserve to achieve.

 

2) Focus on behavioural change rather than outcome, count your blessings not your troubles.

 

Focus more on what you want to happen and less on what you don’t. Put your efforts into setting goals weekly to change your behavior but also the mind. Remember the eyes are useless when the mind is blind so do not make the number in the scale the focal point of your attention but rather focus on the dozens of other things you can change daily that will help you to achieve.

 

3) Set a time frame

 

Set yourself a realistic start and finish date that you feel you can work towards, and be sure to set up check in dates with a coach or friend to take body fat, photos, and measurements this way you will get an objective point of view so you can base your program on real results rather than feelings

 

4) Be accountable

 

Once you have made the commitment to get on your fat loss journey, communication is key. Share your goal with people that are close to you , as these people will form your support network, your vibe attracts your tribe so surround yourself with people that will support and motivate you.

 

 

 

To book a Personal Training consultation please get in touch

 

Leon kew

Leon.kew@hotmail.com

Ins – leonkew

Tw – leonkew85

 

Transform Your Goals Into Results

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“I cannot recommend Tirrel highly enough as a trainer and individual. Not only is he extremely knowledgeable and clear in setting and explaining routines and their purpose, but what really sets him apart is the timeframe he is able transform your goals into results – far exceeding my expectations.”

“Tirrel is also very skilled at pushing you to your limits and then taking you beyond these in order to continue improving and working at levels you would not have thought you could have performed at. He has helped me achieve substantial lean gains in a short space of time with each session focused, intense and more importantly enjoyable!”

 

Nadeem, Investment Banker

 

If you would like to transform your goals into results please get in touch

Feeling Good Living Better

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In a society where looking good seems to be super important, spending hours in the gym, obsessing over diets and worrying about our appearance, more often then not we forget to look after our power house, the thing we use to function, the thing that affects our whole body…yes our minds!

 

Our minds set the tone for our lives and when we nurture and feed our minds we tend to feel better. Now there’s no doubt that working out makes us feel good, especially as when you exercise your body release’s endorphins (a chemical that not only reduces your perception of pain but also triggers a positive feeling) amazing right?! But how often are you exercising your brain?

It’s said that we have around 50,000-70,000 thoughts a day! Yes! You read correctly, 50,000-70,000 thoughts a day! That can be around 35-48 thoughts a minute. How many of those thoughts are positive? How many of those go unchecked? Now some may be the usual ‘to-do lists’ but a huge chunk can be negative self-talk. Oh yes! That little voice that tells us ‘You can’t do it’ or ‘Do it tomorrow’. When you become more aware of your thoughts you can pick up a pattern, you can see in what situations your thought process becomes negative and in others become positive.

 

Positive thinking isn’t about being blind to life, in fact it’s the complete opposite. It’s to be more aware, open and mindful. You have the right to feel good but you must take control and realise nobody is going to do it for you.

 

5 TIPS ON A HEALTHIER AND HAPPIER MIND

 

  1. Keep a journal- It sounds cliché I know, but science says that a lot of our thoughts are recycled thoughts from the day before. Having a journal allows you to unload some of these thoughts. I prefer to write before I go to bed so I can reflect on my day and clear my head before I go to bed.

 

  1. Read- Read and read some more! Books are my medicine, the more I learn the more I realise I didn’t know much to begin with. I read fiction as well as I find it just as important to keep my imagination alive. P.S if you dislike reading there are so many audiobooks, getting the right information has never been so convenient.

 

  1. Find a hobby- Something you love and get lost in it. Even if you have a job you love. Doing something which brings you joy and allows you to switch off and just being in the moment will have amazing benefits on your mind.

 

  1. The company you keep- They say you become like those you are around so it’s important to be around those who lift you up, those you can learn from and those that inspire you. Your friendship circle shouldn’t be stress to your mind. You want to be around good energy and in return give out good energy.

 

  1. Meditate- Taking up meditation has been one of the best things I’ve ever done. It’s a time that allows us to slow down, being mindful and aware something we forget living in a fast paced city.

 

I practice all 5 of these tips and I still go through hard times, we can’t dodge life and its lessons. But I am a firm believer that it’s not what happens to us, it’s how we respond to it that determines how much power it has over our life. It’s also important to remember to be gentle with your self. Feeling good or being happy isn’t a destination we arrive at, it’s a state we can allow to come and go freely and naturally. Letting go of our idealisations and allowing things to be. Focus on your mind as much as you do your body and the results will be amazing. I will finish this up with one of my favourite quotes.

“Good looks will fade and body’s will change but a beautiful mind will live forever.”

 

Enjoy getting to know you and working that beautiful mind of yours.

 

Love and light always,

Y.E.x

 

Yasmin Elizabeth

 

Mind and Body Personal Training

 

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I started to love training again, I started to sleep again, I started going out again & not binging in restaurants

 

Like many people, I’d made a couple of fitness based resolutions at the start of the year & in particular I wanted to diet down & potentially do a photo shoot. However, after two months, things weren’t going well & to be honest I was falling apart – let me give you a few examples;

– I was binge eating in an out of control fashion (I would eat 1.5kg of Alpen in a couple of hours)

– I couldn’t sleep through the night. I woke up every hour without fail & ended up working at 2am because I couldn’t get back to sleep.

– I stopped going out – I wanted to reach my goal & I thought the only way to do it was to focus harder and harder.

 

-At the start of March, I didn’t sleep for 2/3 days – I needed help and this is when I reached out to Tirrel. He made time for me the next day. He listened to everything I’d done, asked questions, understood what I wanted to agreed to help me get there. It was such a relief to get all of this off my chest, he understood & his listening made me feel like I could try again to hit this goal & I could do it! He even bought the green tea that day.

 

In terms of what we did, we took initial measurements weight, body measurements, photos & measured body fat with callipers to assess where I was as well as to track progress over time. With my stress & concerns around food so high, Tirrel suggested Fresh Fitness Food (food prep company in London) as one way help me bring this down. So with FFF providing my food, Tirrel guiding them on my macros based on my progress in the gym (we trained 3 times a week), I started to enjoy training again.

 

Over the next 15 weeks, I achieved a lot with Tirrel. I started to love training again, I started to sleep again, I started going out again & not binging in restaurants, I even went on a 10 day work trip and stayed on macros/training regime throughout despite all the challenges being away on business can bring. In the end I did my photo shoot and the photos are great, but the main thing was my approach to life/fitness has completely changed. I go out more, apply moderation when necessary, love training and all with a lean physique.

 

I’ll never be able to thank Tirrel enough for what he did – but if you’re trying to achieve a goal similar to mine, I’d recommend Tirrel as the guy to get you there every time.

 

If you too would like to train your body and mind with personal training please get in touch, one of our personal trainers would love to help.

 

Foods For Fat Loss And Muscle Building

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Foods for fat loss and Muscle Building

For achieving the body you desire it is not necessary to spend hours in the gym or to go without eating all together. If you goal is fat loss as it is for many a well-balanced nutrient dense nutrition plan is the way to go about it.

Here we have constructed a list of great foods that can be included as part of a well balanced diet, to steer you into the right direction and well on your way to achieving your fat loss or muscle building goal.

 

 

Wild Salmon

Wild salmon contains Essential amino acids, high quality protein, omega 3, and vitamin e; a cocktail of goodness.

 

Whole eggs

Eggs are Nutrient dense containing all 9 essential amino acids. And foe those worried about cholesterol.. don’t

Cholesterol from eggs doesn’t raise blood cholesterol, egg yolks contain choline substances, which actually help prevent the accumulation of cholesterol, plus it is necessary for the breakdown of fat.

 

Grass fed beef

Naturally leaner than corn fed beef, grass fed beef Contains CLA- a fat burning (anti inflammatory and immune boosting)

 

Walnuts

Are great they are Packed with omega 3 they too contain components unique to antioxidant protection.

 

Raw almonds

Loaded with Healthy fats, antioxidants, fiber vitamins and minerals Almonds tastes great, you can also make almond butter from this, which makes for a nice little snack between meals.

 

Blueberries

Have you ever tried frozen blueberries? If you’ve yet to give this a go you’re definitely missing out, not only do they taste amazingly good these bad boys are filled with anti-inflammatory properties and antioxidants. This super food actually help neurons communicate with one another more efficiently, food for the brain!

 

Quinoa

Quinoa is commonly mistaken for a grain, quinoa is actually a seed, and quinoa is a very nutritious food that also contains protein. Quinoa is relatively high on the glycemic index but consumed at the right stage/point, I suggest post workout can have numerous benefits to your muscle building or fat loss goals.

 

Kale

There are many different varieties of the vegetable powerhouse kale, this super food contains lot of antioxidants, high in sulfur and detoxifying enzymes (sulforaphane) kale is a must.

 

Avocado

Avocados are indeed high in fats but those on the mono-saturated type and high in unprocessed omega 6 and jammed packed with nutrients and they taste great.

 

Coconut oil

The fats in coconut oil known as MCT’s (medium chain triglycerides) are easier to metabolize. Coconut coil is a great energy booster, for those scared of saturated fats fear not as these naturally occurring fats from coconut oil will do you no harm as long as they are not binged on.

 

 

 

 

To get more information on he foods you need to be eating for the best results please get in contact with the city f London Square mile fitness Personal Training team.

 

 

14 Reasons You’re Not Getting Results

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14 Reasons you’re not getting results

 

1.Not training properly – far to often I see gym enthusiasts sacrificing correct technique just to add a few more plates onto a bar. Correct training technique should be made a priority; bad technique will lead to dysfunction plus injury. You should always aim to train through a full range on movement unless you are purposely selecting to utilize partial training (which also has benefits)
Training in the full rage of movement will help you to recruit more muscle fibers leading to strength plus muscle gains… sounds good to me.

 

2.Your goals are not specific enough –

 

3.You don’t train hard enough –

 

4.Contradictory programming – you have a strength goal but you training with too many reps with not enough rest and you are not training hard enough. You cannot have high intensity alongside high density one has got to give, select lower reps along with less exercises and allow sufficient rest. With the right attitude, programming and exercise selection you will get stronger.

 

5.Too extreme- unsustainable

 

6.Over complicating things

 

7.Poor nutrition – for many, eating “healthy” consists of having a sandwich without mayonnaise or to have granola instead of cornflakes. Your training goal, training volume and your body type can all be factors to how you need to go about your nutrition. Once you’re clear on what it is exactly you want to achieve you can then go about setting a plan. A nutrition plan should be specific, nutrition dense with reasons for any short-term exclusion of certain foods; all of this leads to yo-yo dieting which is not optimal. If you are unsure of how to go about setting a tailored nutrition plan for optimal results please get in touch

8.Determination – you give up to quickly

9.Priorities

 

10.Ownership – your goal is your goal, your idea of what looks good is your idea, if you’re not achieving results then you need to take responsibility. Pointing the finger will get you know where, Rather than blaming your environment, your genetics, your friends and family ask yourself am I doing all that I possibly can? If you are then there is nothing to worry about just be consistent and if you’re not then there still is nothing to worry about because the answer is right there… do more, less excuses more action.

 

11.Sleep- lack of sleep can be a nightmare, sleep is important for the body to fully recover and to rebalance hormones., the knock-on effect to bad sleep is that it will effect your diet mood also training. If you struggle to sleep at night aim to reduce caffeine intake also aim not to have caffeine later in the day. At night, before bed start a small grateful log, just 3 bullets point of things that went well in your day or the things you feel grateful for. This will help to put the mid at easy enhancing sleep also relaxation. Aim to make the bedroom as dark as possible, turn off all electronics off and try to make the room cool as possible.

12.Patience

 

13.Stress – living in the city can be a very stressful experience, work, family and other life issues can begin to take its toll. Stress has many negative effects to the body and mind. Just remember happiness is self-created and comes from our own actions, in order to carry positive actions we must develop a positive vision.
See our post on how to reduce stress here: http://www.squaremilefitness.com/get-ripped-with-yoga/

 

14.Consistency – we all want results but not much stick at a plan long enough to get anywhere near to the physique that we desire. We all want results yesterday! If you lack motivation then you may benefit from a personal trainer or a gym buddy who shares a similar goal to yourself. Remember Rome wasn’t built in a day neither will the body that you want. Find a type of training that you enjoy then give it your best shot and you’ll reap the rewards. Patience, determination plus effort are all a great recipe to success and happiness.

 

If you would like to get some serious result with our personal training service please get in touch

Results Do Matter

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Results do matter

Personal Training at our City Of London Location

 

Here at Square Mile Fitness we pride ourselves on delivering results because results do matter! Our client here had a goal and we knew he would be able to achieve amazing results with patience, hard work, determination and the correct Personal Training.

 

Well done!

 

If you to would like to work towards achieving tour own personal goals please get in touch.