Greg Small Personal Trainer

Greg Small Personal Trainer

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Personal training is me taking you through specific exercises tailored for your goals. I will provide you with structure and support to help you get results.

With a long history and passion in sport and fitness, I encourage a real positive change in exercise, lifestyle and motivation. This will become long term habitually and I promise you will see and feel the difference. Let Small make YOU Mighty!

Operating as usual

14/08/2022

What is the best piece of health and fitness advice that you have received?

20/07/2022

What keeps you motivated to exercise?

18/07/2022

How are you coping with the heat?

25/05/2022

Enjoy exercise and feel the benefits that it brings.

20/02/2022

@loobie75 pressing on and on

27/12/2021

It was time for a new Trap bar deadlift for Alison in today's session.

She lifted 105kgs for three reps!

30/11/2021

PB o'clock for @gigglygiggler this morning she rowed 2000m in 8:33.5mins her previous personal best for a 2000m row was 8:48.2mins.

21/10/2021

Keep yourself active and stay focused

Track work for @loobie75 today.

Prowler pull
Seated arm over arn
Farmers walks

#pull #walk #coaching #wednesday #fitness #southampton #workout #ladieswholift 01/09/2021

Track work for @loobie75 today.

Prowler pull
Seated arm over arn
Farmers walks

#pull #walk #coaching #wednesday #fitness #southampton #workout #ladieswholift

https://www.instagram.com/p/CTRQebgocX8/?utm_medium=copy_link

Track work for @loobie75 today. Prowler pull Seated arm over arn Farmers walks #pull #walk #coaching #wednesday #fitness #southampton #workout #ladieswholift

30/08/2021

Bench press Bank Holiday Monday:

Laura: 42.5kgs
Carolyn: 40kgs

Here's busy senior  research sister @loobie75 with bottoms up kettlebell Waiter Walks from this mornings session.

For this exercise:

Lift the kettlebell up in one hand press it above your head with the bottom of the kettlebell facing the ceiling then walk one length of the track.

Then swap hands and repeat for the sets and reps that your program advises.

The focus of this exercise is shoulder stability and requires a lot of focus and concentration.

Enjoy

#waiterwalks #kettlebells #shoulderhealth #focus #pt #coaching #ladieswholift #nhs #southampton #stability 25/08/2021

Here's busy senior research sister @loobie75 with bottoms up kettlebell Waiter Walks from this mornings session.

For this exercise:

Lift the kettlebell up in one hand press it above your head with the bottom of the kettlebell facing the ceiling then walk one length of the track.

Then swap hands and repeat for the sets and reps that your program advises.

The focus of this exercise is shoulder stability and requires a lot of focus and concentration.

Enjoy

#waiterwalks #kettlebells #shoulderhealth #focus #pt #coaching #ladieswholift #nhs #southampton #stability

https://www.instagram.com/p/CTAIBOgKzxK/?utm_medium=copy_link

Here's busy senior research sister @loobie75 with bottoms up kettlebell Waiter Walks from this mornings session. For this exercise: Lift the kettlebell up in one hand press it above your head with the bottom of the kettlebell facing the ceiling then walk one length of the track. Then swap hands and repeat for the sets and reps that your program advises. The focus of this exercise is shoulder stability and requires a lot of focus and concentration. Enjoy #waiterwalks #kettlebells #shoulderhealth #focus #pt #coaching #ladieswholift #nhs #southampton #stability

20/08/2021

International PT with Kate this morning.

She wanted PT whilst she is on Holiday in Spain so she took some exercise equipment with her and we are doing sessions Via Zoom.

Get it done and have fun!

17/08/2021

Early morning strength testing for Laura this morning.

Trap bar deadlifting 100kgs for three reps

Barbell Push Press 35kgs for three reps

Trust the process and follow the program.

12/08/2021

Move everyday and enjoy moving.

10/08/2021

As well as in person Personal Training and Football Coaching I also provide online services via Zoom. So we can get you fit and healthy anywhere.

All you need to do to get started is to drop me an email on: [email protected]. Then we will go from there.

08/08/2021

Big congratulations to James for passing his refereeing fitness test today. Here is a clip of him training.

08/08/2021

Congratulations to James for successfully passing his refereeing fitness test!

Be productive with your time.

Figure out what your goal is and why you want to achieve it.

Then I will plan out how you will achieve it and set you a program to follow.

Move everyday

Be stronger than your excuses

Have fun

#healthy #fitness #sport #gym #trusttheprocess #followtheprogram 07/08/2021

Be productive with your time.

Figure out what your goal is and why you want to achieve it.

Then I will plan out how you will achieve it and set you a program to follow.

Move everyday

Be stronger than your excuses

Have fun

#healthy #fitness #sport #gym #trusttheprocess #followtheprogram

https://www.instagram.com/p/CSQ1gsMKbXB/?utm_medium=copy_link

Be productive with your time. Figure out what your goal is and why you want to achieve it. Then I will plan out how you will achieve it and set you a program to follow. Move everyday Be stronger than your excuses Have fun #healthy #fitness #sport #gym #trusttheprocess #followtheprogram

05/08/2021

The food that I find all too easy to over consume is Crisps. What's yours?

02/08/2021

What have we enjoyed most about being back at the gym?

How do you calculate how many calories you need to consume daily?

This depends on a variety of different factors including weight, height, gender and activity levels.

First of all you may well of noticed that most food labels and diets refer to the "percent of daily values." That percent is based on an average person eating 2000 calories per day. 
However, chances are you are not "average" and you may well need more or fewer calories than 2000 in order to maintain a healthy weight.

There are several ways to determine how many calories you need:

Basal metabolic rate

Physical activity

Thermic effect of food

The Basal Metabolic Rate (BMR) is the amount of energy (calories) your body needs while resting. This accounts for about 60 to 70 percent of calories burned in a day. In general, men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula:

Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years) = BMR 
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years) = BMR

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Total Calorie Needs Example

If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.

Calorie Needs to Lose Weight

There are approximately 3500 calories in a pound of stored body fat. If you subtract 3500 calories each week through diet, exercise or a combination of both, you will lose one pound of body weight. 
#fatloss #fitness #calories 01/08/2021

How do you calculate how many calories you need to consume daily?

This depends on a variety of different factors including weight, height, gender and activity levels.

First of all you may well of noticed that most food labels and diets refer to the "percent of daily values." That percent is based on an average person eating 2000 calories per day.
However, chances are you are not "average" and you may well need more or fewer calories than 2000 in order to maintain a healthy weight.

There are several ways to determine how many calories you need:

Basal metabolic rate

Physical activity

Thermic effect of food

The Basal Metabolic Rate (BMR) is the amount of energy (calories) your body needs while resting. This accounts for about 60 to 70 percent of calories burned in a day. In general, men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula:

Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years) = BMR
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years) = BMR

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Total Calorie Needs Example

If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.

Calorie Needs to Lose Weight

There are approximately 3500 calories in a pound of stored body fat. If you subtract 3500 calories each week through diet, exercise or a combination of both, you will lose one pound of body weight.
#fatloss #fitness #calories

How to calculate your daily calorie needs:

https://www.instagram.com/p/B80umU0p7x-/?utm_medium=copy_link

How do you calculate how many calories you need to consume daily? This depends on a variety of different factors including weight, height, gender and activity levels. First of all you may well of noticed that most food labels and diets refer to the "percent of daily values." That percent is based on an average person eating 2000 calories per day. However, chances are you are not "average" and you may well need more or fewer calories than 2000 in order to maintain a healthy weight. There are several ways to determine how many calories you need: Basal metabolic rate Physical activity Thermic effect of food The Basal Metabolic Rate (BMR) is the amount of energy (calories) your body needs while resting. This accounts for about 60 to 70 percent of calories burned in a day. In general, men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula: Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years) = BMR Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years) = BMR To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9 Total Calorie Needs Example If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight. Calorie Needs to Lose Weight There are approximately 3500 calories in a pound of stored body fat. If you subtract 3500 calories each week through diet, exercise or a combination of both, you will lose one pound of body weight. #fatloss #fitness #calories

The Goblet Squat

This is an excellent exercise for the lower body.

The set up:

Place a dumbbell between the palms of your hands.

Look straight ahead.

Stand up tall.

Break at the knees and slowly sit down as low as you can go.

Pause.

Repeat for the amount of sets and reps that your programme states.

Master this exercise and then we can progress.

Enjoy fitness.

#gobletsquats #fitness #control #focus #personaltraining #coaching 29/07/2021

The Goblet Squat

This is an excellent exercise for the lower body.

The set up:

Place a dumbbell between the palms of your hands.

Look straight ahead.

Stand up tall.

Break at the knees and slowly sit down as low as you can go.

Pause.

Repeat for the amount of sets and reps that your programme states.

Master this exercise and then we can progress.

Enjoy fitness.

#gobletsquats #fitness #control #focus #personaltraining #coaching

How to goblet squat

https://www.instagram.com/p/B7X8r0epGHG/?utm_medium=copy_link

The Goblet Squat This is an excellent exercise for the lower body. The set up: Place a dumbbell between the palms of your hands. Look straight ahead. Stand up tall. Break at the knees and slowly sit down as low as you can go. Pause. Repeat for the amount of sets and reps that your programme states. Master this exercise and then we can progress. Enjoy fitness. #gobletsquats #fitness #control #focus #personaltraining #coaching

Good evening and welcome to part two of today’s how to video.

Once you have mastered the lateral step up it’s time to add resistance.

Use a moderate amount of weight to start with then progress from there. 
Enjoy

#lateralstepups #lowerbodyworkout #squeeze #quads #coaching #personaltraining #personaltrainingsouthampton #southampton #prehab 26/07/2021

Good evening and welcome to part two of today’s how to video.

Once you have mastered the lateral step up it’s time to add resistance.

Use a moderate amount of weight to start with then progress from there.
Enjoy

#lateralstepups #lowerbodyworkout #squeeze #quads #coaching #personaltraining #personaltrainingsouthampton #southampton #prehab

https://www.instagram.com/p/B5GZxr7p6Uy/?utm_medium=copy_link

Good evening and welcome to part two of today’s how to video. Once you have mastered the lateral step up it’s time to add resistance. Use a moderate amount of weight to start with then progress from there. Enjoy #lateralstepups #lowerbodyworkout #squeeze #quads #coaching #personaltraining #personaltrainingsouthampton #southampton #prehab

Part One

Welcome to today’s how to video.

Today we look at the lateral step up.

This is a great lower body exercise for lower body joint stability.

Adjust the step according to your height and or goal. 
Then place your hands on your hips for balance.

Place one foot on the step and push upwards by squeezing your Quadriceps hard then your Glutes.

Platar flex (point your foot downwards) the other foot and don’t allow it to rest on the floor for too long.

Repeat for the amount of sets and reps that your programme states.

Enjoy (@marnipuregym with the excellent filming skills)

#exerciseprogramme #workout #lowerbodyworkout #legs #focus #control 26/07/2021

Part One

Welcome to today’s how to video.

Today we look at the lateral step up.

This is a great lower body exercise for lower body joint stability.

Adjust the step according to your height and or goal.
Then place your hands on your hips for balance.

Place one foot on the step and push upwards by squeezing your Quadriceps hard then your Glutes.

Platar flex (point your foot downwards) the other foot and don’t allow it to rest on the floor for too long.

Repeat for the amount of sets and reps that your programme states.

Enjoy (@marnipuregym with the excellent filming skills)

#exerciseprogramme #workout #lowerbodyworkout #legs #focus #control

https://www.instagram.com/p/B5FuZLEJfH6/?utm_medium=copy_link

Part One Welcome to today’s how to video. Today we look at the lateral step up. This is a great lower body exercise for lower body joint stability. Adjust the step according to your height and or goal. Then place your hands on your hips for balance. Place one foot on the step and push upwards by squeezing your Quadriceps hard then your Glutes. Platar flex (point your foot downwards) the other foot and don’t allow it to rest on the floor for too long. Repeat for the amount of sets and reps that your programme states. Enjoy (@marnipuregym with the excellent filming skills) #exerciseprogramme #workout #lowerbodyworkout #legs #focus #control

24/07/2021

Rise and shine it's PB time!

Welcome to the sub 4 minute club Kate.

Today Kate completed 1000m on the rowing machine in a time of 3 minutes and 59 seconds.

21/07/2021

Kate Underwood is getting closer to perfection on the rowing machine.

19/07/2021

We have three energy systems:

ATP-PC - High intensity short burts sub 10 seconds.

Lactic Acid - High to medium intensity exercise lasting 30s - 3 minutes.

Aerobic- Low intensity exercise 3 minutes - to an indefinite amount of time.

19/07/2021
17/07/2021

Stay hydrated today. It's going to be hot hot hot!

13/07/2021

@alison.wood.3994 lifting 70kgs on the trap bar for eight reps this morning.

The trap bar deadlift is an excellent exercise for the posterior chain which puts lifters into a more natural upright position than the conventional deadlift.

The main muscles used are:

Glutes
Hamstrings
Quadriceps
Spinal Erectors
Trapezius
Latissimus Dorsi

Awesome abs with @alison.wood.3994 today:

The workout was:

Three rounds of

6 Hanging Straight leg rasies 
12 Hanging oblique crunches 
12 Hanging bent leg rasies 

Working the core through:

Flexion
Rotation
Extension

#abs #core #control #focus #coaching #southampton #fitness #health #followtheprogram #trusttheprocess 09/07/2021

Awesome abs with @alison.wood.3994 today:

The workout was:

Three rounds of

6 Hanging Straight leg rasies
12 Hanging oblique crunches
12 Hanging bent leg rasies

Working the core through:

Flexion
Rotation
Extension

#abs #core #control #focus #coaching #southampton #fitness #health #followtheprogram #trusttheprocess

https://www.instagram.com/p/CRHIvRLJZwZ/?utm_medium=copy_link

Awesome abs with @alison.wood.3994 today: The workout was: Three rounds of 6 Hanging Straight leg rasies 12 Hanging oblique crunches 12 Hanging bent leg rasies Working the core through: Flexion Rotation Extension #abs #core #control #focus #coaching #southampton #fitness #health #followtheprogram #trusttheprocess

Giant Sets

Require you to perform a number of exercises in consecutive order without any rest inbetween.

This is a very productive way to train the body.

Laura's giant sets today were:

5x5

Trap bar deadlift 
Cyclist squats 
Dumbbell bench press
Dumbbell Push Press

Make the most out of your time in the gym.

#coaching #lifting #ladieswholift #friday
#southampton #weights #weightliftingwomen #pt #summer #southampton 09/07/2021

Giant Sets

Require you to perform a number of exercises in consecutive order without any rest inbetween.

This is a very productive way to train the body.

Laura's giant sets today were:

5x5

Trap bar deadlift
Cyclist squats
Dumbbell bench press
Dumbbell Push Press

Make the most out of your time in the gym.

#coaching #lifting #ladieswholift #friday
#southampton #weights #weightliftingwomen #pt #summer #southampton

https://www.instagram.com/tv/CRGxRUNpx-t/?utm_medium=copy_link

Giant Sets Require you to perform a number of exercises in consecutive order without any rest inbetween. This is a very productive way to train the body. Laura's giant sets today were: 5x5 Trap bar deadlift Cyclist squats Dumbbell bench press Dumbbell Push Press Make the most out of your time in the gym. #coaching #lifting #ladieswholift #friday #southampton #weights #weightliftingwomen #pt #summer #southampton

06/07/2021

Core Control

The Deadbug

The purpose of the deadbug is to work on anti-extension trunk control (to prevent our lower back from over-extending while we maintain a braced midsection.

Also the deadbug works on limb-trunk dissociation which is our ability to move our legs and arms while we minimize excessive trunk movement (you don't want to have an unstable trunk when performing Overhead press, deadlifts, pull ups, squats etc).

How to do the deadbug:

Lie on the floor with your knees bent and feet off the floor then opposite arm and leg move. Reach hand fully overhead and leg straight.

Enjoy

05/07/2021

@alison.wood.3994 getting in the zone with her Trap bar deadlifts this morning.

04/07/2021
02/07/2021

New month and a new challenge at Pure Gym

28/06/2021

How are you progressing with your health and fitness goals?

28/06/2021
Sunday Fun Day

@loobie75 exercises which made up her giant sets were:

5 Trap bar deadlifts

5 Goblet Squats 

5 Dumbbell Bench presses

5 Dumbbell Push Presses

#sundayfunday #nhsworker #nurse #lifted #womenwholift #followtheprogram #trusttheprocess #puregymsouthamptoncentral #southampton 27/06/2021

Sunday Fun Day

@loobie75 exercises which made up her giant sets were:

5 Trap bar deadlifts

5 Goblet Squats

5 Dumbbell Bench presses

5 Dumbbell Push Presses

#sundayfunday #nhsworker #nurse #lifted #womenwholift #followtheprogram #trusttheprocess #puregymsouthamptoncentral #southampton

https://www.instagram.com/tv/CQnkF91pUvs/?utm_medium=copy_link

Sunday Fun Day @loobie75 exercises which made up her giant sets were: 5 Trap bar deadlifts 5 Goblet Squats 5 Dumbbell Bench presses 5 Dumbbell Push Presses #sundayfunday #nhsworker #nurse #lifted #womenwholift #followtheprogram #trusttheprocess #puregymsouthamptoncentral #southampton

Videos (show all)

Location

Telephone

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Address


Pure Gym Southampton Central Mountbatten Retail Park, Western Esplanade
Southampton
SO15 1QJ

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm

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