T. Grant Well:Being

T. Grant Well:Being Osteopathy, fitness and nutrition advise for all levels
For more information please visit my website Qualified osteopath and personal trainer.

Visit www.TGrantWellBeing.com for information on where I work from, prices and special deals and discounts on services.

18/06/2026

Kettlebell flow

How many of these movements did you know you can do with a kettlebell?

Have fun with it

Mobility and flexibility are not the same thingStretching is more effective when placing the muscle and tendon under ten...
16/06/2026

Mobility and flexibility are not the same thing

Stretching is more effective when placing the muscle and tendon under tension

This photo is a still from a kettlebell flow I did on holiday - great stretch through my right lower back going up into my right shoulder and arm

14/06/2026

Know when to quit

Ok quit might be extreme

But the only way to keep gaining is to keep pushing your limits

And then testing yourself after a while to compare what you once could do with what you now can do

This simple clean and press challenge is a great overall body strength and mobility assessment

The heavier you go the more mobile and stronger you are

It doesn't mean that you need to overexert yourself with these tests

Matching your previous best isn't something to be ashamed of

But the only way to progress is by putting in the work, there are no shortcuts no matter what is being sold to you as one.

10 month progress - 5kg increase 🎉

Body fat over body weight If you weigh 100kg (like me) that figure alone could have you thinking "woah, that's not a lig...
12/06/2026

Body fat over body weight

If you weigh 100kg (like me) that figure alone could have you thinking "woah, that's not a light person..."

But there are two factors you need to take into account
📏 My height (6'3) - the taller you are the heavier you'll be
⚖️ My body fat % (currently according to RENPHO scales 19.5% (would love for that to be lower...) - the lower the % [upto a point!] the better

The only way I'm maintaining my weight (muscle mass) whilst dropping my body fat % is through extra movement (steps, walking, being active), maintaining a calorie deficit AND keeping up my protein intake of around 150g (really not easy to do!)

I'll be honest... Since being back from holiday my steps are down and I'm pretty sure my calorie deficit is nonexistent... Let's see what the scales tell me when I check in half way through the month...

09/06/2026

The hardest part of looking after yourself is starting...

It requires you to want to change, improve, and progress.

You can't rely on motivation as this is only temporary.

Discipline is needed.

To exercise when you don't want to.

To limit your calorie intake when you don't want to.

My "beginners" start package would be

Pushups
Squats
1 arm rows
Glute bridges
Shoulder press
Plank

That's it. That simple.

The nutrition part is far harder and requires more discipline - but those who start to exercise tend to not want to "undo" the hard work - creates a mental shift in the way they treat their body.

06/06/2026

Back to reality

Special thank you to for helping Nadiva and I organise this much needed break

you exceeded expectations and we will need to visit you again in the near future

Back to the grind 💪🏻

04/06/2026

Core workout routine

10-20 reps of each exercise
Quality over quantity always
Maintain form
Less is more

One of the most beautiful gyms I've ever trained in 🤯

Holiday nutrition☕ Coffee before my morning workout 🧊 Coffee by the pool🥚 Protein for breakfast 🥩 Protein for dinner🥒 Ve...
02/06/2026

Holiday nutrition

☕ Coffee before my morning workout
🧊 Coffee by the pool
🥚 Protein for breakfast
🥩 Protein for dinner
🥒 Vegetables

Will miss this routine as I feel best fuelled for my workouts whilst able to relax without a care in the wold

Breakfast is the same (although I will be going for pancakes before I leave!) 🥞

Side note - desserts at are incredible, the creatively is unmatched

Last photo is my standard pre flight breakfast

31/05/2026

Spot the difference 👀 🔎

Both back exercises
Both pulling
Got creative due to no cable machine to carry out 2 arm cable rows
Leaned back and bam, two arm row
Sat up and bam, lat pulldown

Also used this machine for tricep pulldown extensions and will be using this for overhead tricep extensions

Was semi tempted to post the first as a lat pulldown and watch the haters be quick to correct me but I'm on holiday - stressful enough having to watch the champions league final last night 😩

29/05/2026

On holiday I like to relax...

By doing a morning workout
Followed by a big breakfast
Pool, chill, read
Late afternoon workout
Big dinner

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31 Basing Hill
London
NW118TE

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Saturday 9am - 2pm

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