I Started To Notice Improvements In The First Few Weeks

square mile fitness stuart

 

 

“He was really motivating and kept me focussed even when work and life was hectic”

“Tirrel has completely changed how I exercise. I used to run regularly but I wanted to get more toned and I was struggling to make the changes on my own. Tirrel was brilliant at varying the exercises and keeping the sessions interesting. I started to notice improvements in the first few weeks. He was really motivating and kept me focussed even when work and life was hectic. Tirrel gave me the confidence to use weights at the gym and keep on trying new exercises. I would 100% recommend personal training Tirrel to anyone who has got stuck in the same exercise routine and wants to see real improvements.”

Morag

 

 

to speak with one of our personal trainers about you goals please get in touch 

10 Tips To Help You Get Fit In The New Year

10 Tips to get fit in the New Year

City Of London Personal trainer

  • Make a plan
  • Ensure the Plan is realistic
  • Stick to the plan
  • Say no to dinner with Dave
  • Don’t go dry in Jan go damp
  • Hire a “good” personal trainer
  • Don’t Buddy up with the fitness know it all from the office
  • Eat all of the Christmas chocolate before you start
  • Don’t train everyday
  • Drink 2-4 litres of water per day

 

If you would like some more tip or advice on how our City of London personal trainers at Square Mile Fitness can help you achieve your goals in 2017 please get in touch we would love to help.

Body Transformation

12 week Body Transformation

Amazing Body Transformation

 

What our Clients say, another great 12 week body transformation 

I searched around for a few different providers for 12-week body transformation courses, and Tirrel stood out from the beginning. He is friendly, knowledgeable, supportive and tailored a plan and approach for me based on my background. I think one thing that really helped was his ability to read how things were going and what type of person I am, to try and keep the program straddle a balance between pushing me as far as it could, but not being unattainable. Really great trainer, program and also a top guy. Couldn’t recommend enough

 

If you would also like to undergo a 12 week body transformation that will reveal incredible results, please do get in touch as our personal trainers would love to help.

 

Tirrel Grant Persoanal Trainer

The Square Mile Fitness Team

The training was intensive and pushed me to my limit and that’s what I wanted

thumbnail_IMG_3145 Raj

 

 

I was looking for an 8-week intensive transformation program and visited a number of gyms around London to find the right trainer for me. A number of factors made me choose Tirrel; he’s easy to get on with and has an infectious positive attitude, he clearly knew his stuff, was clued up on nutrition and his prices were sensible.

 

We discussed the goals I had in mind and he worked out an evolving program over the 8 weeks covering sessions with him and sessions on my own. He added a nutrition plan to this which included an array of natural supplements that I admittedly had little knowledge of beforehand and now wouldn’t go without. 

 

For me the training was intensive and pushed me to my limit and that’s what I wanted. Despite the hard work it was hugely enjoyable and I recommended a friend of mine to train with Tirrel – a clear indication that I was happy with how it all went! The results were great and also the knowledge that I gained through the 8 weeks on both exercises and nutrition made it even more worthwhile. I’ll be back training with Tirrel when I return to the UK.

 

If you would also like to be used to your training limit with one of our personal trainers, please get in touch.

Keeping Fit On Business Travels

 

learn how to keep fit when traveling with work

learn how to keep fit when traveling with work

 

 

Fitness Business Travel

 

The Fitness Business, now many of you may think that while travelling with work your health regime should stay at home. Well those days are now over, with the right planning plus a little thinking outside of the box, being unhealthy during business travel can be a thing of the past.

Working in The City Of London as a personal trainer I have many clients that travel frequently for business matters, some may stem longer than two weeks at a time, so I have a wealth of experience in overcoming this particular scenario.

 

Here I have devised a few things you can easily do to help keep you on track with your fitness goals.

 

 Breakfast

Try to have a protein and fat based breakfast; this will get you energized for the day ahead. A protein based breakfast will slowly raise blood sugar levels, this in turn will help you avoid making bad food choices when breakfast is usually missed.

Here are a few of my favorites

  • Omelette
  • Greek Yoghurt
  • Smoked Salmon and Avocado
  • Whey Protein shake with a handful of nuts

 

All of the above can be easily prepared by you or by the staff hotel.

 

Airport

Steer clear of the goodies section, not buying the crap is half the battle won, instead opt for a less calorific option like unsalted nuts. if that is not enough sit down to a low carb high protein meal to keep you ticking over.

 

Meetings

Meeting can tend to drag on a bit so remember to keep well hydrated, throughout your day aim for 1.5-2.5 L OF water. Now on to the dreaded sandwiches, just don’t eat them! Do away with the bread and eat the filling, people may look at you funny but believe me its worth it.

 

Hotel

There is always time for a quick workout to burn through some calories, Aim to use the hotel gym or do a workout in your hotel room. Below I have created two workouts you can easily do with minimal equipment in your hotel room or at the gym. Book session into your diary just as you would a meeting, make them a priority, you’ll be surprised at how many more session you get under the belt.

 

Fitness business Room Workout

 

Exercise                       Sets/Reps             Rest

 

A1 Split Squat          3×10-12                     0

A2 Bench Dips          3×10-12                   60

B1 jump squats        3×10-12                     0

B2 Reverse Crunches   3×10-12             45

C1 Lunges                 3×8-10                      0

C2 Press ups          3×8-10                       40

 

D1 Glute Bridges           3×8-10                   0

D2 prone T with           3×8-10                   35

External rotation

 

 

 

Fitness business Hotel Gym Workout

 

Exercise                         Sets/ Reps       Rest

 

A1 DB squats                  5×15-20           0

A2 latpulldown              5×15-20           0

A3 Walking lunges        5×15-20           0

A4 Incline Chest press 5×15-20         120

 

Fitness business and Nights Out

 

If nights out can be avoided please do but if you need to socialize try to limit booze to a bare minimum. Boozing can easily turn into to a calorific extravaganza, so aim for just one glass and that not one glass every night, I’m talking the whole trip so choose wisely! At dinner you cant’ go wrong with meat alongside some veggies or a nice salad, job done!

oh and no dessert

 

I hope these tip help you sustain all your hard work thus far, happy travelling

 

 

For more help with fit travelling please do get in touch one of our expert personal trainers would love to help

 

 

 

 

Bodypower Expo And Upper Body Workout

Check out our full day at UK’s  biggest fitness expo Bodypower, we catch up with a few fitness personalities and do a upper body workout.

Click the link below

 

https://www.youtube.com/watch?v=0AWpVdyLE2s

 

 

Get The Office Fit

 

Square Mile Fitness London Personal Trainers

Square Mile Fitness London Personal Trainers

 

4 Ways To Get The Office Fit To Achieve Corporate Wellness

 

 

 

 

The Corporate Wellness Workshop with Square Mile Fitness

 

Do you dream of having a team of employees that are productive, eager and strive for the best? This doesn’t have to be a dream; it can become a reality if you work on improving the wellness of your office.

Improving the wellness and overall happiness of the office can easily be achieved by getting them fit. This doesn’t mean that you need to turn your office into an army drill but rather input a few subtle changes to get your staff motivated to become fit and healthy. This will in turn make them more happy and productive in the workplace.

Here are 4 ways in which you can get the office fit to achieve corporate wellness:

1.    Invest In Standing Work Stations

One of the biggest reasons why office workers lack in fitness is because they are sitting down almost all day every day. This isn’t good for their health or fitness and should really be spending more time on their feet. This can be achieved by installing some standing work stations in the office to give staff the option of either sitting or standing while working.

2.    Buy Gym Equipment

Do you really need that extra meeting room? You don’t need to be a huge corporate business to have a gym in the workplace. Many businesses have room to put some gym equipment in such as Dumbbells and yoga mats but don’t realize it. Offering your employees a free space to workout during their lunch hours is the perfect way to encourage them to stay fit and healthy.

3.    Use Reminder Apps

While you may think that employees sitting at their desks for 7 hours a day will mean they will doing loads of work, it probably means that their productiveness is actually lacking. It is important to have mini breaks during the day so as to refresh their minds. While they will be spending less time sitting at their desk, they will actually be more productive and get more work done. Look at Google for example, they offer their staff places to sleep and play games. There are some great apps out there such as Workrave which will notify the employee when they should take a break and what exercise they could do during that break.

4.    Encourage Employees To Go Out During Breaks

I have seen it so many times where employees will remain at their desks during lunch hours and either carry in working or browse the Internet. This isn’t going to help them be productive. Encourage your employees to take proper lunch breaks by going out for a quick walk. While it is ok for them to browse the Internet every now and again, you don’t want to see them at their desks every day during lunch breaks. It will not create a healthy working environment.

 

For more ways to create a healthy happy work place join our Wellness Workshop Program, email us for more information.

The London Coffee Festival Workout

IMG_6829

The London Coffee Festival Workout

 

 

Director and senior personal trainer  Tirrel Grant Vlogs a day at the London Coffee Festival. See  happens with a day of drinking coffee alongside a shoulder workout.

 

Batch Bolognese For Building

IMG_3086

 

 

 

Batch bolognese for building… Bodybuilding of course.

 

 

Who doesn’t love having a go-to batch of something to transform into your favourite dish? I know I certainly do. For a busy bee like me I need to have simple and easy protein-packed portions of my favorite macro-friendly foods ready to transform into a quick and tasty post-workout feeds. I love cooking,but the last thing I want to do after a hectic day is spend 2 hours in the kitchen. I want my food and I want it fast!

 

For me, the easiest of these is a simple and adaptable mince base. Having turned pescatarian after a recent flirtation with veganism, my go to ‘mince’ is a soy based one, but all of the meal ideas below could be easily adapted with a turkey or chicken breast mince – which, would actually give you a lower fat count, leaving your fat macros for those beloved jars of peanut butter, or equally substituted for a lean beef mince for roughly the same macros split. For those of you that don’t count, you can choose whichever you prefer for flavour.

 

So, for me, making a big old batch of a tasty mince base is a great way to make sure you have something to eat in a hurry without reaching for the takeaway menu. It’s certainly a healthier and tastier option in my humble opinion!

 

To make a great base that you can use for a chilli, a low carb bolognese or even as the base for a burger you’ll need the following:

 

  • Some mince of your choice
  • Garlic – because garlic really does make everything taste better, and it’s great for the old ticker.
  • Red onion
  • Tomato purée
  • A couple of old tomatoes (new ones are fine but I find that it’s a good way to use up old ones)
  • Green peppers (or any of your choice, I just like green for colour purposes)
  • Olive oil
  • Oregano
  • Himalayan pink salt (any salt technically will do but I love the mineral flavour given by this salt and it has the added health benefits)
  • Black pepper
  • Tsp Marmite – you have to trust me on this one, even those who hate it, will love the depth of flavour this adds.

 

Method:

 

  1. Finely dice your onion and garlic (or use a garlic purée like me because a. It’s far more concentrated, b. It saves a lot of time, c. You don’t get smelly garlic fingers!)
  2. Heat the olive oil in a pan over a medium heat and add the above. Cook until softened.
  3. Add in a tbsp on tomato purée and continuously mixed in the pan for 2-3 minutes
  4. Roughly chop your green peppers and cook for around 5 minutes until also softened and browned.
  5. Add your mince, I would say roughly 300g at a time maximum to ensure that there’s an even spread of flavours with the other ingredients.
  6. Cook the mince until the colour has changed and it is well cooked through.
  7. Take your tomatoes and roughly chop them. Add to the pan.
  8. Add two cups of water, the oregano, black pepper, and marmite.
  9. Cook down for a further 15 minutes on a medium to low heat with the lid on.
  10. After this time you should notice that the water has reduced to almost nothing and your tomatoes have cooked down into a delicious mushy consistency and mixed in with the mince beautifully.
  11. If you need to, remove the lid and cook down for a further 5 minutes until the sauce has thickened to your liking.
  12. Taste and season with the salt to your liking.
  13. Set aside to cool and portion or eat immediately with the accompaniment of your choice.

 

The two photos attached to this are two ways in which I love to serve my mince, both of which just so happen to be low-carb methods too. Feel free of course to switch it up.

 

First dish pictured is my spicy version with lettuce ‘tacos’. Of course you could use real tacos, but I love the freshness and crunch of those super cold, crisp leaves. To adapt the mince for this simply fry over a little chilli in some olive oil, add in some roughly chopped red peppers and courgette and cook until softened. Add in your mince mix and cook until hot through, generally just 5 minutes. Tip out and serve. And it really is that simple. I topped this with a big dollop of soft blue cheese as a treat but equally it’s just as delicious with a dollop of Greek yoghurt or my current food obsession; cottage cheese!

 

The second adaptation is more of a straight forward ‘I have no time thank goodness I had that’ situation! I quickly pan-fried over in a little olive oil spray some additional peppers and some mushrooms and added the mince mix. Separately I quickly cooked some konjac noodles, again you could easily substitute for proper pasta, I had clearly used up all my carbs for that day! Once cooked, pop the mince on top and you have a healthy, home-cooked ‘spag bol’ in minutes.

 

IMG_3087

 

The great thing with having this go-to mince is you can literally use it as a base for anything. Make enough and you have Tupperware meals for days that you can adapt or change the accompaniments to. And to transform into burgers, simply add an egg, smash together and fry over or grill.

 

Food is fuel that’s for sure, but it has to be enjoyable and tasty and easy to prepare to. We all live hectic lives but there’s no reason we can’t eat tasty and healthy with minimal fuss and faff in the kitchen.

 

Enjoy our mince-based meals!

 

Until next time my lovelies, FitFood love and hugs

 

Twitter- @Miss_Danny

 

Danny X

Reasons Why You’re Not Getting Results

untitled (1 of 1)-32 Reasons Why You’re Not Seeing Results From Your Workouts

Have you been spending a lot of time in the gym or at home working out but haven’t seen any significant results? There is nothing worse than not reaping the rewards for your hard work. If this is how you’re currently feeling then do not feel down for long because I explain exactly why this is happening.

I know how frustrating it can be to have given up chocolate and hit the gym but not seeing the results that many others seem to boast about. When you first set out on your fitness goal you were probably feeling pumped and excited. You are probably now feeling a bit down because of the lack of results which will make you want to turn to comfort food.

To solve this mystery, here are two reasons why you might not be seeing the results you wished for:

Repetitive Workouts

Your body is made up of a lot of different muscles which you will need to exercise and become familiar with. There is a reason why Arnold Schwarzenegger was a famous bodybuilder… because he knew how to workout every single muscle in his body.

To get the best results, it is important that you switch up your workouts instead of doing the same workout over and over. For example, one week you will do two weights sessions and Yoga and the next week you’ll do three weights sessions and Boxercise. Changing your workouts will not only help get better results but it will also stop you from getting bored.

You’re Too Hard On Yourself

Sometimes you can just be too hard on yourself. Try not to set your expectations too high to avoid being disappointed and falling of the fitness bandwagon. Set yourself reasonable goals or even better, just aim to live a healthier lifestyle.

The less stress you put on yourself, the more you will be able to enjoy your workouts and get better results.

If you would like to see results please get in touch one of our personal trainers would love to help get you on track and results you deserve.