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 

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.

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.

Fit for Summer Workout

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The importance of planning and Training different strength qualities

 

One of the key essentials for any competitive athlete or individual is to develop strength, regardless of the sport in question. Traditionally if the skill set and mental state is the same then the stronger athlete usually wins. When getting in shape for a contest it is important to work through all energy systems and hit all muscle fibres. When an athlete prepares to compete in any event periodization is paramount to success. This ensures that each session is planned and measured, prevents over training and most importantly plans for the athlete to peak on a given date.

To achieve this it is a good idea to begin with a strength training protocol. a 5 day strength programme with a 2 days training back to back, followed by 1 rest day, then 3 days training back to back followed 1 rest day. Each split is purposely designed to allow enough rest for the body parts to recover and develop neurologically.

initial phases of a strength programmecan be designed to hit fast twitch muscle fibres and strenuously work the nervous system to prepare for the next part of hypertrophy. By developing the nervous system and increasing strength it enabled you to lift more weight in hypertrophy phases therefore increasing lean muscle and burning fat at a faster rate.

One of the biggest mistakes people make is chopping and changing programmes and not measuring or aiming to improve on the previous performance. Another error is to stick at a particular programme for too long. Any more than 6 weeks and the body will have adapted and possible gains will be compromised

The next part of a training phase can be the hypertrophy section of the. The primary function to still train heavy enough to keep as much lean muscle as possible whilst incinerating body fat. A big mistake that many people make when trying to lean down is they drop the weights too quickly and sacrifice both strength and lean muscle. When preparing to train for hypertrophy the focus shifts from the neurological system (as was done in the strength phase) to the muscular system. Reps are upped and rest times are shortened. utilizing a large number of supersets in a hypertrophy programme. Firstly by using supersets there is much more neuromuscular stimulus provided for muscle growth in a shorter space of time. It also allows for shorter rest periods with the added benefit of producing growth hormone. The higher the growth hormone output during training the higher the fat burning properties.

Another facet that can be added to a programme is interval training. This is also known as high intensity interval training (HIIT) and if done properly is extremely effective in burning fat compared to regular cardiovascular training.

A hypertrophy routine can be split like this, Monday and Tuesday as resistance training, Wednesday was interval training and small muscle groups (calves and abs), Thursday and Friday resistance training and Saturday interval training and small muscle groups.

 

 

 

 

 

 

 

Here is a Muscle building Program foe Shoulders and Hamstrings

 

 

Hamstrings and Shoulders

Exercise                                                         Sets Reps       Tempo       Rest

A1 Romanian Deadlift                                     4 x10to12      4010
   75sec

A2 Seated Dumbbell Press Neutral Grip       4x10to12         3010   75sec

 

B1 Prone Hamstring Curls                              3x 8to10         31X0       0

B2 Good Mornings                                          3 x12to15       3111     60sec

 

C1 Seated Lateral Raises                                3 10to12         2010     0

C2 Standing Military Press                            3 10to12         3010     60sec

 

D1 Hyper Extension
                                     3 10to12          3013     0

D2 Single Arm Cable Lateral Raise           3 10to12          2012     60sec

 

 

For more information about personalized plans, please get in touch one of our personal trainers would lover to help.

 

get fit now

 

 

 

Fat Loss Cardio Workout

 

IMG_0908

 

Fat Loss Cardio Workout

Fasted cardio, intervals, steady state, cardio pot weights, cardio pre weights; bur which is the best? In my opinion people just need to move more, find something that you can consistently do then work your ass off. Far to often many of us overcomplicate things, mistaken facts for fiction, then funnily enough end up not doing much at all and then wonder why a few month down the line we still look exactly the same.

 

The energy systems

 

ATP –CP System

This system provides immediate energy, but is burned out really quickly so it is not the daddy of fat loss, however you will get stronger training this system which will enhance your work capacity. This energy system is highly active during short bust exercises like sprints, strength and explosive training.

 

Anaerobic glycolytic system (lactic acid)

The Anaerobic glycolytic system (lactic acid) will produce a lot power but not as quickly as the previous system mentioned, that being said, this system will not be fatigued as fast as the APT system. Training this system is great for fat loss, as you will burn stored carbohydrates to help fuel part of this system. A typical session to utilize this type of training could consist of functional hypertrophy, boxing, sprinting training (medium distance work) and strength training.

 

Oxidative aerobic system

When working at lower intensities but for long periods at a time, when glucose become absent the body begin to tap in fat as its source of fuel. So in this case you can burn fat whist feeling relatively comfortable throughout, the downside is that due to is long continuous nature, this type of training can feel boring to most. You can train at this intensity in numerous ways, 5k runs, hiking and higher rep resistance endurance training.

 

Here is a cardio workout created by the guys at the Altitude Centre, based in The City Of London. This workout will get you burning tones of fat plus help you build a body to be proud of.

 

 

3 x 2m (1m recoveries)

 

4 x 90s (45s recoveries) @ 0/1/2/3 % inclines

 

5 x 1m (30s recoveries) @ 4/3/2/1/0 % inclines

 

For more information on how to sculpt out a “banging bod” please get in touch, one of our personal trainers would love to help.

Chest And Back Hypertrophy Workout

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Chest And Back Hypertrophy Workout

 

 

From training many male clients wanting to pack on slabs of muscle, building a chest has always been placed highly on the wish list.

But how is it done? Firstly let me make clear that there is not one single workout routine that works the best, as there are many that can have a positive effect on the body.

 

I have found great success with both myself plus clients utilizing a post exhaust workout routine. A post exhaust workout consists of applying an isolation movement directly after a compound exercise. During a post exhaust routine you will pair same muscle groups to perform supersets, the first being a taxing compound movement followed by a less demanding exercise. The idea of this training method is to further fatigue the same muscle groups, the accumulation of the damage is important to muscle building.

 

So here is a workout that will square your peck sand buff up your back.

Chest and Back Workout

Exercise                                               Sets/ Reps          Tempo             Rest

 

A1   Incline Dumbbell Press                1×10, 8,6,6,15         3010                 90

A1 1 Arm dumbbell Rows                    1×10, 8,6,6,15         3010                 90

 

B1 15 degree Dumbbell Press           4×8-10                       3110                  0

B2 Incline Bench Cable Fly                 4×12-15                   2010               120

 

C1 Lean away Lat pull-down               4×8-10                     3011                 0

Semi supinated grip

 

C2 Incline Cable Pullovers                   4×12-15                   2110                 120

 

 

Additional Notes:

 

3010 means
3 second eccentric (on the way down)
0 the bottom part of the  movement
1 in this case means as fast as possible but this is the concentric ( the way up)
0 the last number the finishing point of the movement

 

Keep Track of every session, meaning record the weights you lift keep your form as strict as possible AND STICK TO THE TEMPO

 

You will need a stopwatch every session STICK TO THE REST PERIODS not a second sooner or later! 90 rest means your hands are on the bar and ready to go at 85 seconds.

 

A1,A2- This means super set but check to see the rest time at the end of each exercise A’S are paired B’S and C’s Ect…..

 

 

Have fun with this and as always please get in touch with any question you may have. One of our personal trainers would love to help.

 

 

Muscle Building Back And Tricep Workout

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Variation is very important As I’m you may here very often within the fitness industry. The effectiveness of any program has a direct correlation to extent that it challenges the body.

The more familiar you become to a program the less your body will respond to it, purely because your body has become accustomed to it. Your body’s natural response to a form of stress caused my training is to become stronger.

 

A common mistake many trainees make is to stick with a program far too long, or not long enough. Aim to stick with your program for 3-6 weeks depending on the goal, but within that 3-6 week you still have multiple variables you can play with. The tempo of the exercise can be altered to add more or less time under tension, aging this will all be down to what strength quality you wish to stimulate. The number of sets is another variable that you can manipulate, sometime three sets of ten will just not cut it, get creative but always have in mind what you would like to achieve from the training program.

 

Below we have created a muscle building workout that will kick start your gains, as you can see we have used a different variety of rep schemes, tempos plus rest periods.  week 4 will be a de-load week where you will perform 60% of total volume.

Enjoy the muscle building

Exercise Tempo Rest week #1 week #2 week #3 Week #4
A1Fat grip neutral chin 10/10/8/8/6 4011 90        
A2 Close grip bench 10/10/8/8/6 3110 90        
 
B1 t bar rows 3×8-10 3010 0        
B2 wide pulldowns 3×8-10 3011    0        
B3 45 degree sup pulldowns

3×10-12

 

 

2010 120        
C1 Dips 3×8-10 3010 0        
 
C2 ez French press 3×8-10 3011 0        
C3 overhead rope ext 3×12-15 2011 100        

 

 

 

If you have any questions, or would like to book in a consultation with one of our personal trainers to discuss how you can create the body your desire,

Please get in touch.