I Lost 2 Stones In 3 Months

City Of London transformation

City Of London transformation

 

“I have tried many personal trainers in the past but never had much success. Tirrel was recommended by the friend who had also faced a similar issue so I thought I’d give it a go for my wedding. He helped me every step of the way including the diet and exercise. I lost 2 stones in 3 months and reached my best ever weight. I would definitely recommend him to anyone looking for a true body transformation. He will guide you every step of the way and ensure you don’t lose your momentum and motivation.”

 

If you would also like get in shape for a  specific event or date please get in touch, it would be a pleasure to transport you to your best shape ever!

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

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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

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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.

 

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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.

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

 

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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.