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

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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.

The London Coffee Festival Workout


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.


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.


my body AND mind Completely Transformed




I was one of these people who went to the gym often but never really saw massive amounts of change. Within weeks of starting to train with Tirrel i was seeing changes in my body i never thought i would.

Over the next 18 months my body AND mind completely transformed. I started at 55kg witch for a man is clinically underweight. With 18 months Tirrel had got me too 64.6kg of lean muscle, people who new me couldn’t believe it was the same person. He gave me so much motivation and knowledge after i finished training with him (only because i moved and got my first mortgage) i decided i wanted to do a qualification in personal training so i could become someone like Tirrel who helps people change their life’s by reaching their fitness goals.

He really changed my life and the way i few my body and fitness.


If you too would like to completely transform your  body AND mind then 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

Transform Your Goals Into Results


“I cannot recommend Tirrel highly enough as a trainer and individual. Not only is he extremely knowledgeable and clear in setting and explaining routines and their purpose, but what really sets him apart is the timeframe he is able transform your goals into results – far exceeding my expectations.”

“Tirrel is also very skilled at pushing you to your limits and then taking you beyond these in order to continue improving and working at levels you would not have thought you could have performed at. He has helped me achieve substantial lean gains in a short space of time with each session focused, intense and more importantly enjoyable!”


Nadeem, Investment Banker


If you would like to transform your goals into results please get in touch

The Lower Back



During An athlete’s professional career the lower spine (the lower back) will usually deal with high intensities without any real problems.The lumbar spine can be highly mobile and its intertwined muscles and ligaments are of great importance for improved dynamic power during most sports.More times than not, lower back pain, discomfort and dysfunction are some of the most reasons Athletes end up in the physio room.

Back pain seems to effect elite athletes more commonly than the general population:It has been reported that 75% of elite athletes have had some type of lower back discomfort during their competitive career. With the level of competition increasing, athletes have to work much harder to keep up with the rise in ability and competition for places. With more being expected of athletes they are having work longer and harder (in some cases) adding more stress to the body.The increased pressure of having to perform plus the added stress from training sessions place more demands on the spines of athletes.In each sport a unique demands is placed on the lumbar spine and, in turn, the intervertebral disc. Major forces are formulated in the disc during various athletic movements.

So haw can we Reducing the Risk of lower back pain and its associated disk functions?We need to ensure of proper coaching to irradiate any flaws in technique. It is important for the athletes to be coached correctly by qualified coaches and personal trainers. It is of great use for both coaches and sports therapist to work together to keep athletes risk and injury free for as much of their sporting career as possible.




Treatment of Disc Degeneration

A Personalized exercise program to restore lumbar range of movement, this should be done with a qualified coach, therapist, or personal trainer. The next steps would be for the athlete to begin more specific rehabilitation program to regain lumbo-pelvic strength, control and stability.The aim of rehabilitation should be to return the athlete to their sport pain-free, and with re-injury prevention advice and a maintenance program.


If you are experiencing back pain, whether it is related to sport or not, contact me for advice on info@function360.co.uk or ask questions here.


For a muscle building upper back workout check out our section training tips section


Author: Jordane Zammit Tabona, founder of Function360



I Am Extremely Pleased With My Results As Well As My Lifestyle Change

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Here is more from our client experience and results


“I have had a great 13 weeks with Tirrel thus far and have benifited greatly from his meticulous planning centred around strength training, variable movement, cardio and nutrition. I am extremely pleased with my results as well as my lifestyle change and knowledge increase. With Tirrel, he is a fine example of someone who is passionate in being at the top end and optimal best in his field of strength training, body sculpting, general fitness and nutrition and all aimed at clients on a personalised, bespoke basis.”


If you would like to make long term liveable lifestyle changes or if you want to learn how drop the fat and keep it off please get in touch.


The 12 Week Beach Body Plan






The 12 Week Beach body Program



If this summer you have decided that you want the body worthy of the front cover of a men’s fitness magazine, then you are in the right place.

Whether you are a complete beginner or quite advanced in your training, we here at Square Mile Fitness have created a 12-week beach body program that will take you from zero (zero is a tag harsh) to hero in 12 weeks!

If you are willing to show 100% dedication, combined with the right attitude, plus coaching from the team at Square Mile Fitness will create the recipe for success. We have utilized different methodologies phase by phase to help unleash your true training potential and to help dramatically transform your physique.


Phase 1 of this 12-week program is all about strength; By developing strength you will be at an advantage in the hypertrophy phase as you will be able to lift more weights therefore increasing lean muscle mass and the rate of fat burning.

It goes without saying that if your nutrition is not spot on you will not achieve optimal results, contact one of our Personal Trainer to receive a personalised nutrition plan to ensure you get the best results.


Below is a sample of what a upper body and lower program may look like in phase 1.


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For more information on this 12-week beach body plan please get in touch.