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.

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.



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

I Saw Visible Improvements Within Just A Few Week

ian side transformation


“When I decided to see what I could achieve when I properly committed to both fitness and nutrition for a consistent period of time, I knew I needed something more than a standard Personal Trainer from one of the major gym chains. I spent a couple of weeks searching the internet to seek out the best personal trainer I could find and am pleased to say that I chose Tirrel Grant.

Tirrel fulfilled two important qualities I had set out to find in a trainer:
– he is someone who has achieved an excellent physique himself and so knows exactly what it takes to achieve the transformative change I wanted
– he is someone who could motivate me to push myself without just being shouty or militaristic, but could listen and understand me as an individual

From the first meeting with Tirrel I felt completely confident that I was starting my journey with the right person. He is extremely friendly and engaging, full of energy but also very perceptive and focused on what you want to achieve and what might be your personal pitfalls that could stand in the way of achieving it. After a detailed analysis of my lifestyle, fitness levels and goals, he setabout creating an initial programme including nutrition and supplement plan and we began meeting twice a week for some challenging but extremely enjoyable sessions.

I saw visible improvements within just a few weeks and before long decided to increase the intensity to three sessions, buoyed by the burst of energy and positivity I gained from the results and from the genuine fun I had each time I trained with Tirrel. He has a fantastic sense of humour and can get you into the right headspace for a good session even on occasions where you were having a bad day before arriving.

After a year of training with Tirrel, I was in the best shape that I had ever been in and discovered that I could achieve results I had always felt may be beyond my reach. If you are looking for a trainer who can help you achieve more than you thought possible and someone who makes the whole process enjoyable rather than something to endure, then I would urge you to contact Tirrel Grant, before someone else books your slot in his schedule!”


If you would like a personal trainer who will get you results whist you enjoy the journey, please get in touch

14 Reasons You’re Not Getting Results

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14 Reasons you’re not getting results


1.Not training properly – far to often I see gym enthusiasts sacrificing correct technique just to add a few more plates onto a bar. Correct training technique should be made a priority; bad technique will lead to dysfunction plus injury. You should always aim to train through a full range on movement unless you are purposely selecting to utilize partial training (which also has benefits)
Training in the full rage of movement will help you to recruit more muscle fibers leading to strength plus muscle gains… sounds good to me.


2.Your goals are not specific enough –


3.You don’t train hard enough –


4.Contradictory programming – you have a strength goal but you training with too many reps with not enough rest and you are not training hard enough. You cannot have high intensity alongside high density one has got to give, select lower reps along with less exercises and allow sufficient rest. With the right attitude, programming and exercise selection you will get stronger.


5.Too extreme- unsustainable


6.Over complicating things


7.Poor nutrition – for many, eating “healthy” consists of having a sandwich without mayonnaise or to have granola instead of cornflakes. Your training goal, training volume and your body type can all be factors to how you need to go about your nutrition. Once you’re clear on what it is exactly you want to achieve you can then go about setting a plan. A nutrition plan should be specific, nutrition dense with reasons for any short-term exclusion of certain foods; all of this leads to yo-yo dieting which is not optimal. If you are unsure of how to go about setting a tailored nutrition plan for optimal results please get in touch

8.Determination – you give up to quickly



10.Ownership – your goal is your goal, your idea of what looks good is your idea, if you’re not achieving results then you need to take responsibility. Pointing the finger will get you know where, Rather than blaming your environment, your genetics, your friends and family ask yourself am I doing all that I possibly can? If you are then there is nothing to worry about just be consistent and if you’re not then there still is nothing to worry about because the answer is right there… do more, less excuses more action.


11.Sleep- lack of sleep can be a nightmare, sleep is important for the body to fully recover and to rebalance hormones., the knock-on effect to bad sleep is that it will effect your diet mood also training. If you struggle to sleep at night aim to reduce caffeine intake also aim not to have caffeine later in the day. At night, before bed start a small grateful log, just 3 bullets point of things that went well in your day or the things you feel grateful for. This will help to put the mid at easy enhancing sleep also relaxation. Aim to make the bedroom as dark as possible, turn off all electronics off and try to make the room cool as possible.



13.Stress – living in the city can be a very stressful experience, work, family and other life issues can begin to take its toll. Stress has many negative effects to the body and mind. Just remember happiness is self-created and comes from our own actions, in order to carry positive actions we must develop a positive vision.
See our post on how to reduce stress here: https://www.squaremilefitness.com/get-ripped-with-yoga/


14.Consistency – we all want results but not much stick at a plan long enough to get anywhere near to the physique that we desire. We all want results yesterday! If you lack motivation then you may benefit from a personal trainer or a gym buddy who shares a similar goal to yourself. Remember Rome wasn’t built in a day neither will the body that you want. Find a type of training that you enjoy then give it your best shot and you’ll reap the rewards. Patience, determination plus effort are all a great recipe to success and happiness.


If you would like to get some serious result with our personal training service please get in touch

Results Do Matter




Results do matter

Personal Training at our City Of London Location


Here at Square Mile Fitness we pride ourselves on delivering results because results do matter! Our client here had a goal and we knew he would be able to achieve amazing results with patience, hard work, determination and the correct Personal Training.


Well done!


If you to would like to work towards achieving tour own personal goals please get in touch.

I more than halved my body fat percentage in 12 weeks

Graham Cutts transformation



“Tirrel completely changed my attitude to training.  I had been training for years, but clearly, until Tirrel and I sat down to discuss the best path for me, without any sort of structure and focused direction.  He listened to exactly what I wanted and delivered.  Simple as that.  I more than halved my body fat percentage in 12 weeks and have now got the look I want (and have been striving for, for years).   His passion for health, fitness and training is so motivational and it’s wonderful to see someone loving what they do.  Tirrel’s given me an achievable and manageable package to take away, train and eat (!) with and I can honestly say that his approach and guidance has changed my life.  If anyone asked me for a recommendation for a personal trainer, he’d be top of my list.”


G.C, Lawyer