16 Fitness Tips For January 2016

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16 Fitness Tips For January 2016



  1. Find a form of training or physical exercise that you enjoy and will be able to stick to.


  1. If you’re struggling for motivation get yourself a personal trainer or training buddy.


  1. Block training sessions out in your diary to ensure you stay organized.


  1. Don’t compete with anyone other that yourself.


  1. Focus on where you would like to get to, not where you used to be.


  1. Make small sustainable changes to your diet.


  1. Make fewer excuses.


  1. Have a plan ready so that the time spent in the gym is productive.


  1. Have a training goal


  1. The training goal chosen should not contradict your training plan.


  1. Drink more water


  1. Move more


  1. Train consistently, longer than 6 weeks


  1. Take ownership


  1. Factor in sufficient rest and recovery


  1. Enjoy the journey and Believe in yourself




For more information on how to make 2016 your fittest year, please get in touch, we would love to help.


Model: Sonia Yasmin Ali


Think Yourself Fit






Think yourself Fit


With the New Year looming and all of the Christmas parties in full swing it can be really easy to give up on all of the work you’ve put in this year. But fear not as long as you adopt the right attitude you can make it out the other side unscathed.

Have in the front of your mind how much you have accomplished plus all that you’re yet to achieve. Ensure you have a clear set of goals, this will enhance productivity also motivation to conquer the fitness fit list that was created by yourself. Think your self fit, everything is created in the mind then in reality. With the right mindset you are sure to a much better chance of staying on track in tis festive season.

I’ve always believed that it’s much easier to be consistent with training rather than to adopt a start stop approach. Remember a little something is better than a whole load of nothing when it comes to exercise. A 15-minute interval session will do a world of good compared to a session missed. Balance Is essential, so why not aim to create time to fit in some training plus be social with your friend’s and family. Or even go one better and invite them to the gym with you. Give yourself the best shot at success by planning ahead, getting together some sort of training pattern will ensure your goal still seem attainable as we head into the new year.

Get prepared Mentally with a list of obstacles that may stand in your way and then a solution to each of them, think damage limitation. We all know that the Christmas period can easily spiral out of control into a whirlwind of calories especially on Christmas day. I myself really love the Christmas season and will be the first to admit than on Christmas day my plate is fully loaded! But so long as everyday doesn’t mirror this you’ll be absolutely fine. Enjoy yourself but try not to turn it into a binge that lasts a few days that when you’re asking for trouble.

Think yourself fit, know that you will have a great time over the next few weeks but you will also stay focused on the long term goal of getting in shape think yourself fit, think long term happiness over short term pleasure.


What ever you do have yourself a very Merry Christmas, if you would like us to conjure you up a plan to combat the Christmas calories please do get in touch.


Train For Fat Loss



Andreea Tina Director at Probodystyling
and Tirrel Grant Train for fat loss at the Gym Way London Marble Arch




If you would like to train for fat loss at one of our locations in  please get in touch

Previously I Found The Gym A Bit Of A Chore

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I decided to book a 12 week program with Tirrel in September having found myself increasingly demotivated when it came to going to the gym and eating healthily.

Tirrel really helped me focus by putting me through a tough but fun program which involved 3 weight training sessions a week (with 2/3 cardio sessions done on my own). Having previously found the gym a bit of a chore I now have much more enthusiasm thanks to the varied exercises and work outs that Tirrel has taught me.


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In addition to the training Tirrel asked me to follow a set nutritional plan – he talked me through in detail the types of foods I should be eating and the quantities. While the diet plan was strict it still gave me flexibility to add some cheat meals in at the weekend which certainly makes things more sustainable. The plan was updated every 2/3 weeks based on my progress. I found Tirrel’s guidance and knowledge on nutrition invaluable as this was certainly something which had held me back from getting the results I wanted in the past.

I would certainly recommend Tirrel to anyone who is looking to get into better shape and improve their fitness. On top of this he is also a top bloke, despite being an Arsenal fan!


Get The Right Balance For Fat Loss

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Get The Right Balance For Fat Loss


Do you ever find yourself making the decision to pick up a better eating routine and begin to workout then something happens in the very beginning to throw you off track? This happens to a lot of us and it may seem to easier to give up all together rather than see it through. This all or nothing attitude is not necessarily the best approach especially if this is all new to you. A little slip up isn’t the end of the would and you defiantly throw the rest of the week out of the window as every day is a new opportunity to get things it right or better.




If you’re results driven, training every day may seem like a good idea, more is better right? However recovery is very important on your journey to a new you, training with the most efficient t stressors to elicit the desired adaptation whether it be fat loss, strength or muscle gain. Structure your workout plan to fit your working week, it may also be a good idea to have the most taxing training days when you feel recovered plus energized.


Below are a few examples of training frequencies that could work for you, the days that are not listed should be recovery days.


Option 1





Option 2





Option 3








A healthy nutritious diet can be enjoyed and doesn’t always need to 100% strict you should allow room for flexibility. Here at Square Mile Fitness we believe in starting with smaller changes that will have the best impact on your health and well being whist steering you closer to your fitness goals. Following a nutrition plan doesn’t need to be boring, the more creative you get the better, the more you enjoy what you’re doing the loner you will stick with it.


If you would like help putting the fun back into what you do whist achieving positive changes within your mind and body please get in touch.



Happy Fit Holiday




Happy Fit Holiday


With Christmas fast approaching and the diary beginning to fill with many evenings out for dinner plus drinks, I decided to provide a few tips on damage limitation.

With the temptation of all the lovely party food and the alcohol flowing freely, the festive season can quickly spiral out of control into a explosion of calories. With the added stress that this time of the year can bring, things can easily get out of hand, exercise plus good nutrition tends to get put on the back burner till mid January.


With temptation coming from every angle, pressure from peers to go out drinking it may seem easier you give up your healthy lifestyle all together then pick things back up in the new year. However, there is still hope of getting you closer to your fitness goals during this time rather than taking steps backwards.

I have a few tips here that will allow you to enjoy yourself without increasing your waistline.


During this time it may seem difficult to stick with your current routine with all these social engagements but you need to put your health first. Rather than giving up al together then planning on getting back on the wagon in January, aim to plan less time consuming session 30 -45 minutes for example.

Giving up altogether can turn out to be difficult when it comes to getting back into the swing of things. Short circuit based session can be hard work effective, but fun at the same time, why not try our fat burning workout. This workout is tough but has many rewards; you’ll be flooded with endorphins and ready to dance the night away.


The Workout




If you have been pretty mindful with what you now eat now is no tie to go absolutely bonkers, enjoy yourself yes but moderation is key.

On your meals out try to control your portions, load up on veggies and drink lots of water. Try to avoid long periods without food if you have a dinner planned for the evening because you’ll probably end up eating more than usual, enjoy the food but try to avoid huge plies of food all in one go.


If you would like a happy holiday plan put together for you by the square Mile Fitness team to help keep you on track over the festive period, please get in contact with us we would love to help.


Happy Fit Holiday

Results With Personal Training No Matter The Goal



I have worked with Tirrel for coming up to 2 years now.

I worked with Tirrel as an online client and after the first year i decided it was time I let him put me through personal training sessions and ever since then I haven’t looked back. At the end of a program phase and training phase we book in a session to see my condition and evaluate areas where we need to improve.

Over time my goals have changed through different phases looking to either add size or cut for holidays or hold a lean condition and Tirrel has been excellent with he’s knowledge in helping me sustain this and reach these goals, which is why I continue personal training with him. I feel happy to put my trust in him, as I know he’s idea and methods are the right way for me to hit my goals.  As for my diet plans I am not the easiest to structure one for but Tirrel listens to what I like to eat and builds it around this, this also shows Tirrel takes the time to customize he’s work to each individual needs rather the generic plans.


Contact us today to get the best out of yourself from Personal Training

Lose Fat And Keep It Off With Sustainable Changes



Lose fat and keep it off with Sustainable changes



If you have found shifting troublesome body fat to be a nightmare, getting into shape and staying in shape a struggle, not to worry you’re not alone.

What is the best way to sculpt a body that you can be proud of?

What is the best way to eat healthy, lose fat, enjoy the process and reduce your waistline?


In this post I will aim to shed some light on the path to sustainable changes that will lead to happiness inside and out.


  1. Training- start off with a number of training sessions that you can sustain, training 5 times per week isn’t for everybody. Be realistic with your goals, stay focused by visualizing what it is you want to achieve, add a little hard work to the mixture then you’re on to a winner


If you are pushed for time, use weights and train in a circuit fashion using the most bang for your buck free weight exercises.


Get yourself a training partner; a training partner of similar strength who shares a similar goal can be very beneficial when motivation is low.


  1. Nutrition- Start off by keeping a food diary, this way you can see where your calories are coming from also any bad eating habits. A common mistake many people make is being too restrictive at the beginning of their newfound journey, then they don’t make it past the first week. Aim to make small changes, for example, a chocolate filled doughnut to maybe a ring doughnut, a ring doughnut to just the inner part of the doughnut.

Many of the general population go from chocolate straight to celery then end up hating the world by taking away all the joys of eating, think small baby steps. You may think I have gone crazy, but with theses small changes you consume less calories and are more likely to eat better for an extended period of time till you are ready to get rid of the junk.


  1. Patient- We all want results yesterday, you didn’t get out of shape in a week so you’ll need to do more than a weeks worth of training plus better food choices. All changes come from within so you’ll need to create positive mental changes in order to see results on the outside and we can show you how.


  1. ENJOY YOURSELF- Here at Square Mile Fitness we pride ourselves on getting the best out of all are client but above all we make it fun.


Get in contact today if you would like to find out more on how to achieve sustainable changes while still enjoying your life.



Jazz Up Your Cardio Training




Jazz Up Your Cardio Training




I have the pleasure of working one of the best gyms in the City Of London, a setup with comprises of 4 businesses, City Athletic, The Sweat Shop, The Altitude Centre and Perfect Balance.

You will not find all of this under one roof anywhere else in The City of London so I consider myself very lucky and grateful to be able to work with all these amazing people.

For the past 30 or so months I have been doing the majority of my training in The Altitude Center and we now have this sort of love hate relationship!

“Why “ you ask, well purely because the sessions have been so hard yet rewarding t the same time.


So, What is Altitude Training and how will it benefit you?

The Room is set to 15% O2 (2708m), sea level being 20.9%. The reason it is set at this height is because this is the perfect balance between getting the benefits from the hypoxic air as well and being able to function and perform to your near maximum. Any higher and athletes would seriously struggle to hit target times, recover and to perform at high intensities.


Hypoxic air:

Training at Altitude is intended to provide a stimulus for the adaptation of an individual’s cardiovascular system by means of breathing reduced oxygen. The benefits of training with reduced oxygen intake will induce mechanisms of compensation. The goal of Altitude Training is to achieve higher physical performance and wellbeing through improved oxygen metabolism.

The main benefit that many individuals are looking for is the increase in red blood cells to increase oxygen delivery to the working muscles.

Training at higher Altitudes can help increase your work capacity, so you will be able to get more out of your training session. This is due to extra oxygen being delivered to your working muscle (your body being used to working with little oxygen, it now thrives at sea level), thus promoting quicker recoveries between reps, sets, intervals, and exercises


Here is one of the Interval sessions I got put through last week, which was very hard!


3 x 2 minutes (1 minute recovery) @ 1/2/4 %


2-minute recovery


4 x 90 seconds (45 seconds recovery) @ 1/2/4/6 %


2.5-minute recovery


5 x 1 minute (30 seconds recovery) @ 1/2/4/6/8 %



If you would like to take your Training to greater heights please get in touch and one of our Personal Trainers In The City Of London would be delighted to help.



Results As Much Fun As It Was Hard Work




Being new to training and wanting to follow a focussed and yet enjoyable regime to get me off the ground, Tirrel was definitely the right man for the job. From the outset, Tirrel was attentive to my objectives and gave me confidence that he had the expertise I was looking for and could deliver results (so long as I put in the required effort and commitment). From start to end of the 3 month programme, Tirrel was supportive and responsive in and out of the gym. Tirrel’s programme was personalised, structured and dynamic, allowing me to build up from a rather low base to a point where I felt confident enough to progress without the need for constant support.




Results don’t come over night and I learned to be realistic with my expectations, but I was definitely happy with the end results and training with Tirrel was as much fun as it was hard work. Definitely to be recommended!



If you would like to get results please get in touch