Greg Small Personal Trainer

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


All the best to everyone competing in Hyrox this weekend.


Carbohydrates (Carbs)

Do you know how many you consume daily?

Do you know how many you should be consuming to achieve your goals?

What is your favourite source of Carbohydrate?


If you want to lose weight you could:

Buy a dog or become a dog walker

Enjoy cooking good food

Increase your protein intake

Drink water

Resistance train

Get good quality sleep


Are you for or against calories being detailed on Menus?


How to train in a busy gym?

1. Have a plan

2. The plan needs to be adaptable.

3. Ask to work in if what you want is being used.

Keep it simple and get it done.




Welcome to 2024

Keep moving forwards

Keep up the good work

Keep enjoying exercise

Keep achieving our goals


What are your health and fitness goals for 2024?


Want to try out our gym for free?

We are offering you a FREE 3 DAY PASS from today until 31st December.

To claim, click the link and click ‘claim pass’ on that page – this will auto-apply the code and discount down the relevant 3 day pass. Alternatively,
head to the day pass section on the PureGym website and use the code FREEPASS after selecting the 3 day pass option.

DM us for more info 💪😁


“Member Announcement

Please be aware of our opening times over the Christmas period.

Sunday 24th December: Closed from 4pm

Monday 25th December: CLOSED

Tuesday 26th December: Open from 8am

From 8am 26th December we will return to business as usual”


Welcome to Day Seven of the 25 days of fitness.

Today's Exercise

Wall Sit

For four rounds of 30s (rest 60s)


There is something wonderful about achieving a new personal best.

Your first chin up

Your first 5k

Being able to do more reps

Being able to lift more than before

Being able to fit in the clothes you want to be able to wear

Being able to not have hang about over what you eat

Being able to finish your workout


Train for you and you alone. Don't follow fads and be the best version of yourself.


Keeping a training diary is a great way to stay focused and accountable.


What do you want to achieve by Christmas?


It's time to shape up for Santa!

Do you want to have an awesome Christmas and be able to fit into your party clothes?

If you are not exercising regularly at the moment you will need to start to avoid disappointment.

The best way to be consistent with exercise is to find a form of exercise which you enjoy.

To achieve your ideal physique you will need a combination of weight training and cardio.

Eat good food with an emphasis on plenty of vegetables at least five portions a day!

Protein set at 1.4g per kg of bodyweight and water set at 1litre per 50lbs of bodyweight.

Make sure that you get a good restful eight hours of sleep a night.

I want to help you on your fitness journey. To book a free consultation where we will discuss your health and fitness goals and pick the correct route to take email me on [email protected].


Shape up for Santa Workout One:

20 Goblet Squats with a 10kgs Dumbbell

20 Lunges with a 10kgs Dumbbell

10 Press Ups/Eccentric Press Ups

5 Chin ups/30s Bar hangs from a chin up bar

250m Row



It's two months to go until Christmas Day

So it's time to shape up for Santa

Workouts to follow


Make one small positive change at a time


Go in and get warm

The rule of thumb for an hour workout is spend 10% of it warming up.

How to warm up:

Chose one of the following

Light spin bike peddling for six minutes moving to moderate for the last two minutes.

Light to moderate rowing for six minutes moving to moderate for the last two minutes.

Walking for two minutes, fast walking for two minutes then running for two minutes

Light lifting using weights that are 40-60% of your working weight.

Skip for six minutes gently building up the pace.

The aim of a warm up is to get your prepared for your main sets and reps.

You should be looking at reaching a rate of perceived exertion of 5-6.

A warm up will focus you for your main session.



A good warm up is essential for a great session.


Progressive overload and autoregulation is how you get fitter.


The core does not just mean your abs! Doing endless crunches will not get you a flat stomach. Endless crunches will give you over active hip flexors and a sore neck.

A good healthy varied diet full of vegetables, meat, fish, fruit and nuts when combined with a good training program will give YOU a flatter stomach. If YOU want a flatter stomach YOU must be truthful with where you currently are and how much FOCUS you are willing to put into achieving your goal.

Combining anterior exercises such as a front squat with a posterior exercise such as a Glute bridge is a great way to evenly train your mid section.

The amount of training you will need to do to achieve a flatter stomach will depend on how long YOU have been living a healthy lifestyle.

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Click here to claim your Sponsored Listing.

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Pure Gym Southampton Central Mountbatten Retail Park, Western Esplanade

Opening Hours

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

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