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!
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.
This is one of my recent favorite conditioning workouts for myself and clients!
𝗦𝗸𝗶 𝗘𝗿𝗴 𝗳𝗼𝗿 𝟭𝟬-𝟮𝟬 𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗽𝗮𝗶𝗿𝗲𝗱 𝘄𝗶𝘁𝗵 𝗮 𝗙𝗮𝗺𝗲𝗿'𝘀 𝗖𝗮𝗿𝗿𝘆 𝗼𝗳 𝟮𝟬-𝟰𝟬 𝘆𝗮𝗿𝗱𝘀. Here's the details and suggestions in case you have limited equipment.
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.
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.
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.
Complete 6-10 rounds!
𝘽𝙚𝙣𝙚𝙛𝙞𝙩𝙨: 𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘊𝘰𝘳𝘦 𝘚𝘵𝘳𝘦𝘯𝘨𝘵𝘩, 𝘐𝘮𝘱𝘳𝘰𝘷𝘦 𝘗𝘰𝘴𝘵𝘶𝘳𝘢𝘭 𝘌𝘯𝘥𝘶𝘳𝘢𝘯𝘤𝘦, 𝘉𝘶𝘪𝘭𝘥 𝘎𝘳𝘪𝘱 𝘚𝘵𝘳𝘦𝘯𝘨𝘵𝘩, 𝘐𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘔𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮 𝘢𝘯𝘥 𝘍𝘢𝘵 𝘓𝘰𝘴𝘴, 𝘐𝘮𝘱𝘳𝘰𝘷𝘦 𝘈𝘦𝘳𝘰𝘣𝘪𝘤 𝘗𝘦𝘳𝘧𝘰𝘳𝘮𝘢𝘯𝘤𝘦, 𝘐𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘏𝘙 𝘙𝘦𝘤𝘰𝘷𝘦𝘳𝘺, 𝘐𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘔𝘦𝘯𝘵𝘢𝘭 𝘛𝘰𝘶𝘨𝘩𝘯𝘦𝘴𝘴
Pushing into Monday! When you love what you do, you look forward to Mondays and hitting the week hard!
Today I have the "Illusion of Choice" fresh in my mind from @trevormoawad A few takeouts I'll be circulating today:
⚒Choice is our ultimate competitor - We compete against our own choices everyday.
🔑Making bad choices is the lifeblood of average
A great summarizing quote from Nick Saban, someone who obviously has a strong formula for repeatable success: "𝘐𝘧 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘣𝘦 𝘨𝘰𝘰𝘥, 𝙮𝙤𝙪 𝙧𝙚𝙖𝙡𝙡𝙮 𝙙𝙤𝙣'𝙩 𝙝𝙖𝙫𝙚 𝙖 𝙡𝙤𝙩 𝙤𝙛 𝙘𝙝𝙤𝙞𝙘𝙚𝙨, 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘪𝘵 𝘵𝘢𝘬𝘦𝘴 𝘸𝘩𝘢𝘵 𝘪𝘵 𝘵𝘢𝘬𝘦𝘴. 𝘠𝘰𝘶 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘥𝘰 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘥𝘰 𝘵𝘰 𝘣𝘦 𝘴𝘶𝘤𝘤𝘦𝘴𝘴𝘧𝘶𝘭. 𝘚𝘰 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘤𝘩𝘰𝘪𝘤𝘦𝘴 𝘢𝘯𝘥 𝘥𝘦𝘤𝘪𝘴𝘪𝘰𝘯𝘴 𝘵𝘰 𝘩𝘢𝘷𝘦 𝘵𝘩𝘦 𝘥𝘪𝘴𝘤𝘪𝘱𝘭𝘪𝘯𝘦 𝘢𝘯𝘥 𝘧𝘰𝘤𝘶𝘴 𝘵𝘰 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴 𝘰𝘧 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘥𝘰 𝘵𝘰 𝘢𝘤𝘤𝘰𝘮𝘱𝘭𝘪𝘴𝘩 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭𝘴."
𝗩𝟬𝟮 𝗠𝗮𝘅 𝗧𝗲𝘀𝘁𝗶𝗻𝗴!
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 test
Vo2 Max 🚴🏼♂️ a baseline of aerobic fitness and how well your body uses oxygen
Exact HR Zones ❤️ custom numbers about my own zones for fat burning, carbohydrate burning and performance
Anaerobic Threshold 💪🏽 when my body switches from an aerobic state to a fully anaerobic state, a very important number to know!
Vo2 Max 🌅 has been recently linked directly to life expectancy and cardiovascular health, I'd like to stick around a while
Improved aerobic fitness 💙 has many benefits even to bodybuilders - being well rounded is important to achieve your best
What gets measured, gets improved. 📈 True in sports, business, and all walks of life.
Big shout out to Dexafit Dallas for a great test - appreciate you guys!!
Importance of a 5 Star Training Environment: ⭐️⭐️⭐️⭐️⭐️ 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. 🛠 Something less tangible but equally important is the realization of what is possible by seeing it happen. 👀 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. 💪🏽 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. 👊🏼 I'm talking: Healthy comparison. belief through visualization. healthy competition. humbling experiences. learning through seeing.
Evaluate your environment, it might be what takes you to a new level! ⚖️
𝗪𝗮𝗻𝘁 𝗮 𝗰𝗼𝗺𝗽𝗹𝗶𝗺𝗲𝗻𝘁𝗮𝗿𝘆 [𝗛𝗚] 𝟱 𝗦𝘁𝗮𝗿 𝗧𝗲𝗲? 🤩𝗠𝗲𝘀𝘀𝗮𝗴𝗲 𝗺𝗲 𝗳𝗼𝗿 𝗱𝗲𝘁𝗮𝗶𝗹𝘀 𝗮𝗻𝗱 𝗜'𝗹𝗹 𝗴𝗲𝘁 𝘆𝗼𝘂 𝗼𝗻𝗲!
#hiddengym #trainingenvironment #5stars
𝗧𝗵𝗶𝗻𝗴𝘀 𝗜 𝗟𝗼𝘃𝗲 𝗔𝗯𝗼𝘂𝘁 𝘁𝗵𝗲 𝗚𝘆𝗺: 𝗔 𝗖𝘂𝗹𝘁𝘂𝗿𝗲 𝗼𝗳 𝗦𝗲𝗹𝗳 𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝗺𝗲𝗻𝘁
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, they’re there to get uncomfortable and find personal growth. You won’t find that at a bar, mall, movie theater or restaurant.
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.
There’s a lot I love about the gym environment but the culture of self improvement is toward the top of the list.
#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
This is a “fun” method we’ve been utilizing in our training group. Modified strongman movements for both performance and cardio benefits
𝗧𝗵𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗶𝗻𝗰𝗹𝘂𝗱𝗲:
-elevated metabolic rate and increased fat burning over time
-more fun than a treadmill
-carries over into bodybuilding weight training
𝗔 𝗳𝗲𝘄 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗶𝗻𝗰𝗼𝗿𝗽𝗼𝗿𝗮𝘁𝗲 𝘁𝗵𝗶𝘀:
-carry movements are my favorite: farmers carry and bag carry
-maximal effort for 60-90 seconds
-rest time between 3-4x work period
100 pound bag x 30 yards
150 pound bag x 20 yards
200 pound bag x 10 yards
25 pound med ball slam x 8
Time: 25 minute
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: Kucloclassic.com
Here is a link to what some of my clients have to say about my services - https://gregmccoy.net/testimonials/
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)
8weeksout.com 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!
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:
✔11 things you need to consider about arm training
✔4 detailed workouts
✔Notes to maximize each exercise
✔4 of "Greg's Tips" ranging from hydration - elbow health!
Stretch your shirt sleeves by downloading here:
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.
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. 😀
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! 💪
Team Heavy HIIT’R 🏆
Kicking off another week away from the gym. 😐 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 🤔 - "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. 💪🏽Access 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. 🏆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 😎
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
Here's a recording of a LIVE Q& A done for [Hidden Gym] Members!
-Ways to adjust for home training
-Goals appropriate when you don't have gym access
-Description of a Hill Sprint Workout
-The "Afterburn" Effect (EPOC)
Welcome to my Personal Training Page!
I love health and fitness, and have all of my life. I’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 “Your vocation in life is where your greatest joy meets the world’s greatest need.” 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 “Getting Healthy” one of the world’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
|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|
Relationship enrichment + encouragement
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