T. Grant Well:Being

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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.

21/07/2025

Homemade Granola

Been a while since I've made this (due to providing a wonderful homemade batch herself)

Want to increase the protein in your homemade granola? Add protein powder to your mix - simples (confession - I did not add this)

Remember - make sure you get your protein grams daily (0.5-1g per 1lbs/1.5-2g per kg) if you want to lose fat, gain muscle and be a Well:Being 💪🏻

14/07/2025

Before and now

Not much has changed physically

But mentally I'm feeling a lot stronger, lighter and fitter in July of this year than January

But the numbers don't lie - from January until now
Body fat % 📉
Lean muscle mass has increased 📈
Body weight has stayed constant

So even if goes by the BMI metric to assess my biological age - sometimes it's more important to focus on how you feel rather than look

And the sweet spot is when you are content with both

09/07/2025

Your digestive system is your second brain

The food you eat influences the microbiome that lives in your gut (about 2kg of your weight is made of this!)

Processed foods will influence bacteria to proliferate which in turn can release toxins into your blood stream that can transfer to your brain causing mood shifts

The phrase "you are what you eat" has a deeper meaning than you think!

All meals made by 👩🏻‍🍳❤️🙏🏼 (except for the lamb BBQ 🤤)

30/06/2025

Balance variety in your diet with consistency

It's easier to maintain your weight if you stick to the same(ish) meals

But if you consistently eat the same food and there isn't enough variation to give you all the macros, vitamins and minerals needed then you may develop deficiencies

A simple solution - have a consistently wide range of foods

VARIETY in your vegetables and protein sources
CONSISTENCY in your macros

All meals prepared by my wife ❤️

15/02/2025

Another nugget of nutritional knowledge 👇🏻

To lose fat you must be in a calorie deficit
The deficit can't be more than 500 calories
Anything more than 500 calories results in your body fighting to keep your fat
So you need to eat - but just reduce your amount

But the twist is - you shouldn't reduce your protein intake
As you are trying to lose FAT not WEIGHT/MUSCLE
How much protein should one eat?
Roughly 1.5-2g of protein for every KG you would like to weigh 👉🏻 70kg target? You must eat 105-140g of protein a day to maintain your muscle mass

More muscle
👉🏻 Increased metabolic rate
👉🏻 Increased fat burning when sitting, walking, working
👉🏻 Increased ability to help maintain steady blood glucose levels

03/02/2025

I probably shouldn't tell you this...

But I assume no one actually reads what I write which is a shame.

I used to test if it could calculate my macronutrients (proteins, fats and carbohydrates) based on maintaining my weight and losing fat.

I then asked chatGPT to create a meal plan to fit in with the macros it suggested.

So now there really is no excuse in figuring out what to eat, how much to eat etc.

But as no one reads anything these days and just looks at pictures and half naked photos this secret will stay secret 🤫

27/01/2025

Throwback to last week's post workout pump
Since being back have had a minor surgery requiring stitches 🪡
So no lifting or strenuous exercise until the stitches come out
✋🏻 On one hand, frustrating as currently feeling in a positive place with my workout routine, consistent and motivated
🤚🏻On the other hand, taking this as a moment to reset, rest and recover from lifting - today's workout consisted of walking... 👍🏻 😮‍💨

19/01/2025

Nutrition before and during my most recent trip to Israel

Wedding diet starting to come into affect

I love crisps, biscuits, chocolate and ice cream

I have one or all of the above every night after dinner

But it's time to cut the fat - and usually going to Israel helps as I'm less inclined to eat junk food whilst I'm away

I also get to rest, workout once, maybe twice a day

Weighed myself before I flew, will be intrigued to see if the weight has stayed the same but the body fat % has decreased

Address

31 Basing Hill

NW118TE

Opening Hours

Monday	07:30 - 20:00
Tuesday	07:30 - 20:00
Wednesday	07:30 - 20:00
Thursday	07:30 - 20:00
Friday	07:30 - 18:00
Saturday	09:00 - 14:00

Website

http://www.TGrantWellBeing.com/

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