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
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
I have worked with Tirrel for a very long time for around 2 1/2 years, I have stuck with him as the results i get and advice from him is absolutely brilliant and he is spot on and you only have to look at him to know this man knows hes stuff.
Since i had a lot of holidays around August – November last year i grew in size so we thought we would use this to our advantage and hit a good clean bulking phase November – February. My first boys holiday was coming in 1st May so we hit an intense clean shred from February – May allowing a 12 week space to do so.
My biggest struggle is food as i eat very limited foods especially greens so there was a lot of repetition in what i could eat but we managed to keep 1 cheat meal per week included as this keeps me on track with my diet. But Tirrel always built the diet around the food i would eat to make sure i would keep on track.
The first 8 weeks of the 12 weeks phase included 2 abs sessions per week and 2 cardio sessions involving 2 minute sprints, 1 min 30 sprints and 1 min sprints on a incline increase mixed in with 4 weight sessions per week
In the final 4 weeks we added an extra daily cardio on the X trainer 4 x per week which was 20 x 20 sec sprint and 40 sec recovery, I found this was a major factor as i seemed to gain huge benefit from this daily and really brought my results on.
Overall in the 2 1/2 years this is defiantly the best results i have had, and im looking forward to starting the next 10 weeks phase to take my results to the next level with Tirrel
If you would like some advise on carving out the body of your dreams with results driven personal training, please get in touch.
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:
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.
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.
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.
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.
Have you seen women in the gym lifting weights and would like to give it a go? Are you worried because you don’t want to be bulky? I want to put your mind at rest and tell you now that lifting weights will not make you bulky like it does men.
In this quick guide, I will explain why some women get bulky, why the majority of women don’t get bulky and why lifting weights is a great way to actually lose weight and tone.
While it is possible for women to get bulky from lifting weights, it is actually very hard to do which is why it won’t just naturally happen when women are lifting weights at the gym. Those women who wish to be bodybuilder so will lift weights however they also have a huge nutritional push in their diet to achieve that bulky look. It is not something that will happen to women who are on a balanced diet and lifting weights at the gym… even heavy weights.
The general rule for many years has been men lift weights and women do cardio however we live in the modern world now and many women are starting to realize that lifting weights can actually help them to lose weight and build muscle in all the right ways. The most beautiful woman in history, Marilyn Monroe, actually lifted weights to stay fit and we all know how amazing her body was.
Lifting weights will help you burn fat and create beautiful tone legs, amazing glutes that would give Khloe Kardashian a run for her money, abs to die for and a teeny tiny waist. This all sounds too good to be true but all this is can be achieved by lifting weights and eating a balanced diet.
To avoid injury, start at a Weight level that you can manage for now. For the time being, you want to make sure that your form is perfect before starting to increase weights. Once you have mastered your form, gradually increase the weights. You should never find it easy to complete sets as this will not work to build muscle. Lifting weights should be challenging so that you break boundaries each time.
The Square Mile Fitness team are experts at getting women lifting weight the right way for the body the desire.
Weightlifting is for women too, happy lifting ladies
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… 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:
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.
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
Fat Loss In A Flash
When leading a busy lifestyle, balancing a hectic work schedule, a busy home life, making time to catch up with friends, where does the gym fit in?
Many of us have great intension to train at least three times per week, whether it be to add muscle, burn fat or for general health. But for some reason or another you’re only managing one session at a push, and its turning out to be a pretty half hearted session. So what can we do to rectify this?
We have created 5 fitness tips to ensure you get to the gym three times per week
1. Plan ahead – have a look at your diary, block out times to workout
2. Hire a personal trainer – we all tent to take things that little bit more serious when money is involved, invest in your health.
3. Find a collogue who has the same goal as you – buddy up with a friend, motivate each other and maybe add forfeits for any cancelled sessions
4. Group fitness- working out in a group can be very fun yet also very effective. Finding something that you enjoy will defiantly help you be more consistent
5. Follow along with our fat loss in a flash program – we have created a short workout that will have you in and out of the gym in a flash. With a mixture of compound exercises, this program will put you though your paces but also give you some direction of what to do in the gym which many people lack.
Exercise Sets/Reps Tempo Rest
A1 Sumo Deadlift 5×8-10 3010 30sec
A2 Barbell Push Press 5×8-10 20×0 30sec
A3 Walking Lunges 5x30M 2010 30sec
A4 Deadmill 5×30 sec x0x0 90sec
Checkout the video below for more details on the exercises
If you have any further questions please do get in touch one or our personal trainers, it would be a pleasure to help reach your fat loss goals.
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:
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.
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.
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.
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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.