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!

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.

Fat Loss Cardio Workout




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.

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




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.

16 Fitness Tips For January 2016

IMG_7407 Sonia






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.


Get The Right Balance For Fat Loss

IMG_3578 balance


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.



Get Ripped With Yoga

IMG_7407 Sonia

Model – Sonia Yasmin Ali



Get Ripped With Yoga




Reducing stress in your life should be made a priority. Whether you have a goal of achieving a physique that is appealing to the eye, or if reaching your full training potential is more important, either way you need to minimize stress.

So what can we do so minimize our stress when there is so much going on at home, in the workplace and all around us…Yoga! Now before you totally dismiss the idea of this you’ll need a deeper understanding of how beneficial yoga can be for everybody.


What is yoga?

The word Yoga came about from the Sanskrit word “yuj” which means to unite or to integrate.

Yoga is much more than standing or sitting in weird positions, it is more than a group of people gathering together to breath deeply and hum. Yoga is all about harmonizing the body and mind, peace of mind leads to happiness and who doesn’t want to be happy? The aim of yoga is to achieve mind but also body balance and the best way to do this is through exercise, breathing plus meditation. Sounds easy right? but have you ever tried to sit without thinking of anything, sitting but being aware, with the mind neither leaning forward nor backwards, not thinking of past neither the future, just being present.


The different types of Yoga


Although there are multiple forms of Yoga Each type of Yoga is aimed at achieving the same goal.


Hatha Yoga –Hatha yoga is easier to learn and is great for beginners

Ashtaga yoga – this type of yoga is much more demanding as it infuses various poses also breathing techniques.

Vinyasa Yoga – Vinyasa yoga is much more subtle, if you are recovering from an injury then this is for you.



 Improve your flexibility – improving your range of movement and flexibility will help with your everyday life. Tight muscle lead to dysfunction plus imbalances, attending to these will also improve your workouts in the gym.

Build muscle and strength – its all good working on the muscle you can see in the mirror or that impress the opposite sex, but it is just as important to build and strengthen postural muscles; with yoga you can do this.

Helps you focus – the majorities of us struggle to focus and fail to pay full attention on what is in front of us. Even with everyday conversations, is your mind fully engaged? Or are you thinking about what you’re going to do next, or how nice last nights dinner was. Participating in yoga will help you become more aware, awake and present.

Makes you happier – The cause of a lot of unhappiness can be self created through thought, creative thinking and giving energy to emotions that further our unhappiness. Through forms of meditation during yoga, meditation can help us take responsibility for our own state of mind and to change it for the better.

Relaxes your system – yoga teaches you to relax, by controlling your breathing and by shifting your mind to a present state. How do you feel right now? Not how “did” you feel when you couldn’t get a seat on the tube, how do you really feel right now?

Gives you peace of mind – a peaceful mind is a happy mind, stay in the now.

All forms of yoga have vast amounts of benefits, I would suggest attending a few classes of various forms of yoga and figure out which one suits you best.


Make feeling happy a priority, book a class into your diary now! Book a consultation with us and we can coach you towards a happier fitter life.








FullSizeRender Crossfit




What is Crossfit?

Crossfit is an assortment of varied strength and conditioning compound exercises performed in a high-density fashion. Crossfit is a varied training program aimed at improving the strength, endurance, power and speed of trainees. Advocates of crossfit preach a hardcore attitude towards training and you will find that the top crossfit athletes are in great shape; from watching small clips of the Crossfit games I was very impressed by the physiques of both male and female athletes.


A well-administered and structured crossfit workout can be very beneficial to capable trainees; crossfit workouts tend to be filled with full body compound movements, which have numerous benefits for the capable individual.

The utilization of low rest periods’ and the added element of competition can spice up any workout for the competitive trainee, Again, just as long as this is done in a safe way. The crossfit community seems to also keep an eye on their nutrition and as we know this is essential to gain optimal results, the Paloeo approach seems to be their favored choice.


My opinion on crossfit

I believe any form of exercise that gets people moving more is a step in the right direct, however, the safety and specific clients needs must not be ignored.

When dealing with trainees it is very important to eliminate bad technique also to ensure that clients are balanced structurally to execute complex lifts. The selection of reps need to be specific to the lift, in most cases you will find that multiple attempts of complex lifts whilst in a fatigued state is asking for trouble especially when good technique is paramount. I believe that crossfit can have many benefits if you apply a few of these tips.


  • Hire a good coach with Olympic lifting qualifications
  •  Ensure your training program is individualized
  •  Make the reps specific to the lift
  •  Put the more complex lifts at the beginning of your workout
  •  Let the weight dictate the reps
  •  Always have technique in mind
  •  Work hard but have fun


If you would like to be guided on How to apply crossfit into your training program please get in touch. One of our strength and conditioning coaches would love to assist you towards your health and fitness goals.





Time Saving Fat Loss Workout For Women

IMG_5981 Claudia




Time saving Fat Loss workout for women


In our busy modern day society where women are just as powerful as men in the workplace, juggling work, home life plus socialising things can quickly become overwhelming. The problem with doing everything to the best of your ability is that usually it takes up a lot of time and the thought of adding the gym into the equation may seem impossible. So for all you multitasking women who still want to look good in a pair of jeans or without them; I’m not being rude you may want to look good in a dress 🙂  This is the workout program for you.

When time is the limiting factor you should aim for the most bang for your buck exercises to make sure you make the most of your time spent in the gym. Supersets and circuit-based training (Pairing of exercises) are also a brilliant way to add intensity to your workouts but they will also allow for more work to be carried out in a limited time.


Here is a of a full body time saving fat loss workout

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If you are one of the many superwomen out there that need a little help structuring a training regime. Or if you do enough thinking at work and would like one of our top class personal trainers to guide you, please get in contact.