Greg McCoy Training and Coaching

Greg McCoy Training and Coaching


Being a new trainer, I have to be careful to choose the best of the BEST! Greg is that trainer. With calm personality but precise training I didn't go wrong choosing him. Greg is not just a trainer but a MASTER TRAINER with years of experience. He shares his knowledge, he is happy to see you growing as an athlete. He is not the typical: "Shut up! Train! I am going to bulk you up woman and I don't care a sh**** about your goals !!!!๐Ÿ˜Ÿ However, don't get fooled with that calm looking doe....his training sessions are challenging and straight to the your goal. He will come with the most crazy ideas using bands, boxes, different grips, etc. His imagination in training is limitless. Greg listens, he encourages you, he will reply to your questions, but most important....he is really PASSIONATE about what he does. My body composition is changing dramatically I am really happy with my current training and very motivated to keep working with him.๐Ÿ˜‰๐Ÿ˜€

Official Page of Greg McCoy Training & Coaching. Greg's services inlcude: Personal Training, Online Training and Nutrition, and Contest Prep Coaching

Operating as usual

Better late than never! I've been so busy working hard with our clients and members I've had no time to brag about how awesome everyone's doing LOL..

A great showing for Tawna and I's clients at the NPC Kuclo Classic last month. Everyone looked fantastic - it's a pleasure to be able to work with each and every one of you!

Kuclo Classic

Congrats to client Sarah, for losing 14 pounds in just 30 days. After a plateau we decided to focus our full effort on a short term goal. We had her support circle of family and friends sign our 30 day goal sheet, and Diet Coach Chris Prosser put together a sustainable but aggressive diet plan to sync up with our training efforts. Photo here holding a med ball equivalent to her weight lost!

On top of the weight loss - I was equally impressed with her cardiovascular improvements. We used a Max HR Method once per week and an Anaerobic Theshold Method once per week, and after 6 weeks she was able to sustain her Anaerobic Threshold (165-170 bpm) for 2 rounds of 5 minutes on the stepmill at more than DOUBLE the resistance level. She was originally moving to a fully anaerobic state at a level 2 or 3 on the stepmill, now she can maintain an aerobic state at level 4 or 5! Seriously big time cardiovascular results.

Go Sarah!

Hidden Gym

This is one of my recent favorite conditioning workouts for myself and clients!โฃ
๐—ฆ๐—ธ๐—ถ ๐—˜๐—ฟ๐—ด ๐—ณ๐—ผ๐—ฟ ๐Ÿญ๐Ÿฌ-๐Ÿฎ๐Ÿฌ ๐—–๐—ฎ๐—น๐—ผ๐—ฟ๐—ถ๐—ฒ๐˜€ ๐—ฝ๐—ฎ๐—ถ๐—ฟ๐—ฒ๐—ฑ ๐˜„๐—ถ๐˜๐—ต ๐—ฎ ๐—™๐—ฎ๐—บ๐—ฒ๐—ฟ'๐˜€ ๐—–๐—ฎ๐—ฟ๐—ฟ๐˜† ๐—ผ๐—ณ ๐Ÿฎ๐Ÿฌ-๐Ÿฐ๐Ÿฌ ๐˜†๐—ฎ๐—ฟ๐—ฑ๐˜€. Here's the details and suggestions in case you have limited equipment. โฃ
For the Ski Erg dial up the resistance based on your strength and endurance. We like a high resistance and are aiming for an 80%+ of max effort for 20-30 seconds. Reach high at the top of the stroke, then using your legs and body weight drive down with POWER. Use the full range of motion to smash these out. If you don't have a Ski Erg, a med ball slam is a good alternative. Don't have a med ball either - go for 15 burpees.โฃ
Load up some weight on the farmer's carry! We worked up to 3 plates per side of the Prime Trap Bar. Start with no straps and carry the bar 10-20 yards down, make a 180 degree turn, and bring it back. Using the turn and bringing it back to the starting position helps your partner superset easily. โฃ
Time your work period, and rest 3 - 4 times as long as it takes to complete the round to ensure you can bring maximal intensity and effort to the next round. Focus on proper breathing between sets.โฃ
Complete 6-10 rounds!โฃ
๐˜ฝ๐™š๐™ฃ๐™š๐™›๐™ž๐™ฉ๐™จ: ๐˜‹๐˜ฆ๐˜ท๐˜ฆ๐˜ญ๐˜ฐ๐˜ฑ ๐˜Š๐˜ฐ๐˜ณ๐˜ฆ ๐˜š๐˜ต๐˜ณ๐˜ฆ๐˜ฏ๐˜จ๐˜ต๐˜ฉ, ๐˜๐˜ฎ๐˜ฑ๐˜ณ๐˜ฐ๐˜ท๐˜ฆ ๐˜—๐˜ฐ๐˜ด๐˜ต๐˜ถ๐˜ณ๐˜ข๐˜ญ ๐˜Œ๐˜ฏ๐˜ฅ๐˜ถ๐˜ณ๐˜ข๐˜ฏ๐˜ค๐˜ฆ, ๐˜‰๐˜ถ๐˜ช๐˜ญ๐˜ฅ ๐˜Ž๐˜ณ๐˜ช๐˜ฑ ๐˜š๐˜ต๐˜ณ๐˜ฆ๐˜ฏ๐˜จ๐˜ต๐˜ฉ, ๐˜๐˜ฏ๐˜ค๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฆ ๐˜”๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ฐ๐˜ญ๐˜ช๐˜ด๐˜ฎ ๐˜ข๐˜ฏ๐˜ฅ ๐˜๐˜ข๐˜ต ๐˜“๐˜ฐ๐˜ด๐˜ด, ๐˜๐˜ฎ๐˜ฑ๐˜ณ๐˜ฐ๐˜ท๐˜ฆ ๐˜ˆ๐˜ฆ๐˜ณ๐˜ฐ๐˜ฃ๐˜ช๐˜ค ๐˜—๐˜ฆ๐˜ณ๐˜ง๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ฏ๐˜ค๐˜ฆ, ๐˜๐˜ฏ๐˜ค๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฆ ๐˜๐˜™ ๐˜™๐˜ฆ๐˜ค๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜บ, ๐˜๐˜ฏ๐˜ค๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฆ ๐˜”๐˜ฆ๐˜ฏ๐˜ต๐˜ข๐˜ญ ๐˜›๐˜ฐ๐˜ถ๐˜จ๐˜ฉ๐˜ฏ๐˜ฆ๐˜ด๐˜ด

๐ŸŽฅ: @dayton.scott

Pushing into Monday! When you love what you do, you look forward to Mondays and hitting the week hard!โฃ
Today I have the "Illusion of Choice" fresh in my mind from @trevormoawad A few takeouts I'll be circulating today: โฃ
โš’Choice is our ultimate competitor - We compete against our own choices everyday.โฃ
๐Ÿ”‘Making bad choices is the lifeblood of averageโฃ
A great summarizing quote from Nick Saban, someone who obviously has a strong formula for repeatable success: "๐˜๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ธ๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜จ๐˜ฐ๐˜ฐ๐˜ฅ, ๐™ฎ๐™ค๐™ช ๐™ง๐™š๐™–๐™ก๐™ก๐™ฎ ๐™™๐™ค๐™ฃ'๐™ฉ ๐™๐™–๐™ซ๐™š ๐™– ๐™ก๐™ค๐™ฉ ๐™ค๐™› ๐™˜๐™๐™ค๐™ž๐™˜๐™š๐™จ, ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ช๐˜ต ๐˜ต๐˜ข๐˜ฌ๐˜ฆ๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ต ๐˜ต๐˜ข๐˜ฌ๐˜ฆ๐˜ด. ๐˜ ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ด๐˜ถ๐˜ค๐˜ค๐˜ฆ๐˜ด๐˜ด๐˜ง๐˜ถ๐˜ญ. ๐˜š๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜ค๐˜ฉ๐˜ฐ๐˜ช๐˜ค๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฅ๐˜ฆ๐˜ค๐˜ช๐˜ด๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ต๐˜ฐ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฅ๐˜ช๐˜ด๐˜ค๐˜ช๐˜ฑ๐˜ญ๐˜ช๐˜ฏ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ต๐˜ฐ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด ๐˜ฐ๐˜ง ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ต๐˜ฐ ๐˜ข๐˜ค๐˜ค๐˜ฐ๐˜ฎ๐˜ฑ๐˜ญ๐˜ช๐˜ด๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด."

๐—ฉ๐Ÿฌ๐Ÿฎ ๐— ๐—ฎ๐˜… ๐—ง๐—ฒ๐˜€๐˜๐—ถ๐—ป๐—ด!โฃ
Today I did my first ever Vo2 Max Test. I learned so much! I recently became a Certified Conditioning coach, and it's been a big step in the right direction for me as a Body. Builder. (meaning someone who builds their body for different goals) Many of you might not know but I took a break from competing as a on stage bodybuilder from 2014-2017 and I did some triathlon racing. Learning to balance strength and endurance was a great experience. Now back to competing I'm on a path to learn as much as I can about conditioning and how to improve as a healthy, high performing competitor. Some things you learn from this testโฃ
Vo2 Max ๐Ÿšด๐Ÿผโ€โ™‚๏ธ a baseline of aerobic fitness and how well your body uses oxygenโฃ
Exact HR Zones โค๏ธ custom numbers about my own zones for fat burning, carbohydrate burning and performanceโฃ
Anaerobic Threshold ๐Ÿ’ช๐Ÿฝ when my body switches from an aerobic state to a fully anaerobic state, a very important number to know!โฃ
Vo2 Max ๐ŸŒ… has been recently linked directly to life expectancy and cardiovascular health, I'd like to stick around a whileโฃ
Improved aerobic fitness ๐Ÿ’™ has many benefits even to bodybuilders - being well rounded is important to achieve your bestโฃ
What gets measured, gets improved. ๐Ÿ“ˆ True in sports, business, and all walks of life. โฃ
Big shout out to Dexafit Dallas for a great test - appreciate you guys!!

Importance of a 5 Star Training Environment: โญ๏ธโญ๏ธโญ๏ธโญ๏ธโญ๏ธ There's a LOT that goes into what I would consider a 5 star training environment. The most basic ingredient being the right tools for the task at hand. ๐Ÿ›  Something less tangible but equally important is the realization of what is possible by seeing it happen. ๐Ÿ‘€ One of my favorite things about [Hidden Gym] is that it constantly reminds me what is possible, and stretches my ideas about what I'm capable of. ๐Ÿ’ช๐Ÿฝ An example: I often do morning cardio at a commercial gym by my house. I see guys working hard in the weight room but the training loads are what I would consider to be light and far under their potential. I honestly don't think they have the slightest clue of what they're capable of. Not because they're ignorant, or because they don't work hard, but they never see anyone do more. One of the important factors of a 5 star training environment is that it will challenge you to realize what's possible for yourself. If you are constantly seeing people lift more, or lift smarter, gaining an edge through new techniques, run longer, punch more accurately.. It will rub off on you. ๐Ÿ‘Š๐Ÿผ I'm talking: Healthy comparison. belief through visualization. healthy competition. humbling experiences. learning through seeing. โฃ
Evaluate your environment, it might be what takes you to a new level! โš–๏ธโฃ
๐—ช๐—ฎ๐—ป๐˜ ๐—ฎ ๐—ฐ๐—ผ๐—บ๐—ฝ๐—น๐—ถ๐—บ๐—ฒ๐—ป๐˜๐—ฎ๐—ฟ๐˜† [๐—›๐—š] ๐Ÿฑ ๐—ฆ๐˜๐—ฎ๐—ฟ ๐—ง๐—ฒ๐—ฒ? ๐Ÿคฉ๐— ๐—ฒ๐˜€๐˜€๐—ฎ๐—ด๐—ฒ ๐—บ๐—ฒ ๐—ณ๐—ผ๐—ฟ ๐—ฑ๐—ฒ๐˜๐—ฎ๐—ถ๐—น๐˜€ ๐—ฎ๐—ป๐—ฑ ๐—œ'๐—น๐—น ๐—ด๐—ฒ๐˜ ๐˜†๐—ผ๐˜‚ ๐—ผ๐—ป๐—ฒ!

#hiddengym #trainingenvironment #5stars

๐—ง๐—ต๐—ถ๐—ป๐—ด๐˜€ ๐—œ ๐—Ÿ๐—ผ๐˜ƒ๐—ฒ ๐—”๐—ฏ๐—ผ๐˜‚๐˜ ๐˜๐—ต๐—ฒ ๐—š๐˜†๐—บ: ๐—” ๐—–๐˜‚๐—น๐˜๐˜‚๐—ฟ๐—ฒ ๐—ผ๐—ณ ๐—ฆ๐—ฒ๐—น๐—ณ ๐—œ๐—บ๐—ฝ๐—ฟ๐—ผ๐˜ƒ๐—ฒ๐—บ๐—ฒ๐—ป๐˜ โฃ
Where else can you go where everyone around you is focused on self improvement? People in the gym are there for one reason - to get better. They are goal oriented, theyโ€™re there to get uncomfortable and find personal growth. You wonโ€™t find that at a bar, mall, movie theater or restaurant. โฃ
You are who you spend time with. I think a regular of audit of who gets your time is good practice. But in a general sense, being at the gym is being in good company that will enhance your own growth. โฃ
Thereโ€™s a lot I love about the gym environment but the culture of self improvement is toward the top of the list.

๐Ÿ“ท: @dayton.scott
#gym #hiddengym #gymowner

Ask The Trainer - LIVE Q&A on Instagram LIVE, Tuesday night at 7-730pm!

I'll be answering any and all questions related to:
Training, Cardio, Diet, Supplements, Recovery, Contest Prep and More!

Have a question you'd like me to answer? Leave it in the comments section and I'll be sure to cover it!

The session will be recorded and sent out within 48 hours to my email list!

Great recent training session with long-time client and friend Yuri Diogenes! Yuri is preparing for 2 bodybuilding contests toward the end of 2020. We are off to a great start on his new program.

Strongman Cardio for Bodybuilding โฃ
This is a โ€œfunโ€ method weโ€™ve been utilizing in our training group. Modified strongman movements for both performance and cardio benefits โฃ
๐—ง๐—ต๐—ฒ ๐—ฏ๐—ฒ๐—ป๐—ฒ๐—ณ๐—ถ๐˜๐˜€ ๐—ถ๐—ป๐—ฐ๐—น๐˜‚๐—ฑ๐—ฒ:โฃ
-elevated metabolic rate and increased fat burning โฃover time
-muscular endurance โฃ
-core strength โฃ
-posture training โฃ
-grip strength โฃ
-functional strength โฃ
-cardiovascular fitness โฃ
-more fun than a treadmill โฃ
-carries over into bodybuilding weight trainingโฃ
๐—” ๐—ณ๐—ฒ๐˜„ ๐˜„๐—ฎ๐˜†๐˜€ ๐˜๐—ผ ๐—ถ๐—ป๐—ฐ๐—ผ๐—ฟ๐—ฝ๐—ผ๐—ฟ๐—ฎ๐˜๐—ฒ ๐˜๐—ต๐—ถ๐˜€:โฃ
-carry movements are my favorite: farmers carry and bag carryโฃ
-maximal effort for 60-90 seconds โฃ
-rest time between 3-4x work periodโฃ
-6-10 rounds โฃ
๐—ง๐—ต๐—ถ๐˜€ ๐˜„๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜: โฃ
100 pound bag x 30 yards โฃ
150 pound bag x 20 yards โฃ
200 pound bag x 10 yards โฃ
25 pound med ball slam x 8โฃ
10 roundsโฃ
Time: 25 minute โฃ
Max HR: 177 bpm

Ask The Trainer - LIVE Q&A on Instagram LIVE, Thursday night at 7pm!

I'll be answering any and all questions related to:
Training, Cardio, Diet, Supplements, Recovery, Contest Prep and More!

First Time Competitor Discount Package for the Kuclo Classic!

The NPC Kuclo Classic's new date is coming up QUICK! The event will be held at 9/26 at the Hilton in Plano. This event is super fun every year and always a show I like to steer competitors too. It's well run, the Steve Kuclo and Amanda Latona provide a great experience for competitors, I'm able to be there, and it's a fun show to bring family and friends too.

Ready to Compete for the First Time?

I'm offering a discounted rate for Contest Coaching Services for First Time competitors that want to do this show! If you're interested please message me before 6/20/20. Spaces Limited! This is what's included in the services:

-Full weight training plan delivered via app
-Weekly Photo assessments
-Cardio plan customized to weekly progress photos and goals
-Custom nutrition plan adjusted based on weekly photos and goals
-5 Star support from my coaching and administrative team
-Full supplement protocol
-Unlimited Q & A Support
-Baseline Body Fat Testing and Retesting *additional charges for test paid to directly to vendor, but interpreted and filed by my team
-Personal recommendations for all related contest needs: Suit, Tan, Hair & Make Up, Posing Coaches, and more
-[Hidden Gym] Shirt to wear to the event!

For event details please check out the event website:

Here is a link to what some of my clients have to say about my services -

All Pain, No Gain: Why the High-Intensity Training Obsession Has Failed Us All

I'm always hesitant sharing articles about over training, or "too much intensity" - because working TOO HARD is only an issue for a small minority. However, I do think all of us should aim to get maximum results from our hardest efforts. My clients have heard me say this a lot, but there's a big difference from something that just makes you really tired, and something that's truly effective. Sure working hard always accomplishes something - but it's far from the gold standard of effectiveness.

As my training partner says "If you want to get tired, go chase a chicken. You'll be tired. But you won't be much better than before you started."

It's important to have a measurable goals to weigh your program's effectiveness. Goals I use with clients:

Fat Loss and transformation- has your body fat % dropped, and has your lean muscle increased, or at least maintained.

Conditioning - is your resting HR on a downward trend, is your performance increasing

Strength - are their measurable increases in strength

Bodybuilding - are you visually closer to the standards in the division you're pursuing (reinforced by the goals in the fat loss/transformation category) Why training hard doesn't guarantee you'll see results and why recovery is the game-changing component that will supercharge any training program.

Great session yesterday with client Josh Chandler! He was excited to be back in the gym, though he made excellent progress at his garage gym throughout the quarantine.

Josh's best weapon is his consistency. It's no question why he's starting to look like a super hero - he literally doesn't miss meals or workouts EVER. One of the only clients I have that I literally have to put effort into making him eat cheat meals haha..

One of my favorite slides in my Muscle Building 101 Presentation. Not particularly exciting, but this is usually a light bulb moment for people that attend.

Rep Tempo - there are four parts to each lift. The lowering phase, when you reach the bottom, the lifting phase, and when you reach the top. Each of the phases can be manipulated based on goal - and most clients never even consider that the way they lift is just because "that's how they've always done it" not because it's intentional.

This information can literally make every workout more effective right away.

Stay tuned for the next time we present "Muscle Building 101" - this class is available in persona on [Hidden Gym] and online via webinar!

Sabrina Testimonial Video

Client Sabrina trainsitioned seamlessly to a minimal equipment plan during quarantine!

I've been working with Sabrina for quite some time now. As she states in the video - while she lives locally, she prefers to use my training app because it provides her the plan she needs without the time constraints of PT sessions. We usually do an in-person "Check-in" workout every 1-2 months before we change up her program. It's been a great system for us!

Download my Free 4 Week Arm Training Program!

Arms are my favorite body part to train - and a body part that most guys put a lot of focus on! Included in this free download:

โœ”11 things you need to consider about arm training
โœ”4 detailed workouts
โœ”Notes to maximize each exercise
โœ”4 of "Greg's Tips" ranging from hydration - elbow health!

Stretch your shirt sleeves by downloading here:

Chris Prosser Introduction

The team continues to grow! I'm excited to welcome Chris Prosser as a part of my personal training team!

Chris received his Applied Exercise Physiology Degree from Texas A&M, where he was also an assitant strength and conditioning coach for the Aggie Football Team. Chris has been working with clients for 7 years, and I'm excited to have him!

Chris will be helping in the following capacities!
-Increased Floor Hours Options and Availability
-Sustainable Diet Coaching - helping us provide more coaching to take you from structured meal plans to learning how to find sustainability and find success within our parameters.

This will be a big uptick in the value we can deliver to clients, offering more convenient hours and flexibility for exercise instruction and a deeper coaching on nutritional services than I can currently offer.

Adamโ€™s Transformation โ€“ Greg McCoy

Check out Adam's client case study in the blog post below!

Booking Sessions starting 5/18!

Thanks to the Governor's recent announcement [Hidden Gym] will be opening on May 18th! Booking is now open. ๐Ÿ˜€

Send a message and Christina will connect with you to help with booking!

My calendar was overbooked prior to Quarantine so spaces will go quickly. However, I'm excited to have added Coach Chris Prosser to the team to begin accepting morning hours, additional hours that were schedule or price prohibitive, and expanding our nutritional coaching services! ๐Ÿ’ช

Team Heavy HIITโ€™R ๐Ÿ†

Kicking off another week away from the gym. ๐Ÿ˜ It's been awesome to see everyone getting creative with their training, building home gyms and finding alternative solutions to the gym. I'd be lying if the thought never crossed my mind ๐Ÿค” - "what if people just want to continue to train at home when this is all over?" But I don't think I've ever felt more reinforced about the value the gym adds to people's life. ๐Ÿ’ช๐ŸฝAccess to good equipment in a clean and motivating environment is awesome - but I've said it many times over the years. Good gym's are so much more than 4 walls and equipment. A good gym is built by the people in it, the culture of the gym, and the community connected to it. ๐Ÿ†There's a transfer of energy, information, motivation, and discipline that happens among the people that share the space - and it's not something that can be recreated over video conferences, app or garage. Anyone that's ever had a strong gym home knows this, and it's special. Long live the gym ๐Ÿ˜Ž

The Concept 2 Ski machine has become one of my favorite HIIT tools. I rely on this when my legs are sore.

Here are a few interval workouts you can try with this machine:

TABATA - 20 second sprint, 10 second test, repeat 8 times

3:1 - 10 second sprint, 30 second rest, repeat 6-10 times

5:1 - 10 second sprint, 50 second rest

Mixed intervals: first 4 rounds do a 10 second sprint and 2:30 minute rest. Next 6 rounds cut rest to 40 seconds

Live Q&A with Greg

Here's a recording of a LIVE Q& A done for [Hidden Gym] Members!
-Training Frequency
-Ways to adjust for home training
-Goals appropriate when you don't have gym access
-HIIT Cardio
-Description of a Hill Sprint Workout
-The "Afterburn" Effect (EPOC)
-And more


Welcome to my Personal Training Page!

I love health and fitness, and have all of my life. Iโ€™ve been a Personal Trainer for more than 10 years, I was a gym owner for 9 years, and was part owner of a global apparel business for 4 years. No matter what business projects I take on, I always gravitate back to personal training. I love helping people reach their goals, and enrich their lives through health and fitness. I enjoy the personal stories, unique challenges, and the relationships built along the way.

One of my favorite quotes is by Frederick Buechner who said โ€œYour vocation in life is where your greatest joy meets the worldโ€™s greatest need.โ€ I use this to guide my path in health and fitness. Training and being healthy brings me my greatest joy, and despite our world knowing more about diet, exercise, stress, sleep and medicine than ever before preventable diseases connected to obesity continue to rise every year, making it in my opinion making โ€œGetting Healthyโ€ one of the worldโ€™s great needs.


ISSA Elite Trainer, ISSA Certifited Personal Trainer, ISSA Certified Specialist in Fitness Nutrition, ISSA Certified Sports Nutrition, Cooper Clinic Certified Personal Trainer

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Videos (show all)

Sabrina Testimonial Video
Chris Prosser Introduction
HIIT Class



109 N Greenville Ave
Allen, TX

Opening Hours

Monday 09:00 - 18:00
Tuesday 09:00 - 18:00
Wednesday 09:00 - 18:00
Thursday 09:00 - 18:00
Friday 09:00 - 18:00
Saturday 10:00 - 13:00
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