A man is lying on a workout bench, lifting dumbbells, assisted by a trainer in a gym.

CoGym

An integrative protocol for a new you.

Performance

Performance

Person wearing a smartwatch showing activity data, including a graph, calories burned, and heart rate, while pointing at the watch.

Weight Loss

Weight Loss

Close-up of a person's bare feet standing on a digital bathroom scale with a black surface and metallic edges, on a light-colored floor.

Efficiency

Efficiency

Person marking a busy calendar with a pencil.

What do you do?

CoGym provides coaching resources and personal training to help you rebuild your exercise, nutrition, and recovery habits from the ground up. Schedule a consultation call here.

  • Our primary coaching service. Full exercise programming and detailed metrics tracking with modern wearables.

  • In-person individual and small group sessions.

  • Guidance on proper dietary intake. Initial use of a CGM (continuous glucose monitor) can be valuable for data collection.

  • Sleep tracking wearables allow insight into sleep quality and methods for improvement.

  • Measure progress and set goals with metrics from wearables:

    • Body composition

    • Blood glucose

    • Heart rate variability

    • Resting heart rate

    • VO2 max

  • Sauna, cold plunge, meditation, and mobility work are all recommended and prescribed when available. You can often find me at Sauna House in Durham.

Man lifting a bamboo barbell in a home gym setting.

Who am I?

Griffin Connors

B.S. Biochemistry, UNC Chapel Hill

NASM-certified Personal Trainer

Over a decade of experience coaching clients

Griffin Connors

“The methods are always evolving. Every client interaction adds to a growing body of insight that is continuously refined to ensure the best possible outcomes.”

Services

Lifestyle Optimization Coaching

In-depth coaching to help you rebuild your exercise, nutrition, and recovery habits from the ground up. Full exercise programming and detailed metrics tracking with modern wearables. Weekly check-in and education session.

$300/month. 30-minute weekly virtual sessions.

Only $100/month for in-person clients.

Individual Training

Individual sessions are custom-tailored to your ability level and schedule, with a focus on mobility, muscular hypertrophy, and strength.

$100/session. 1 hour sessions.

Small Group Training

Small group sessions simultaneously provide trainer-led structure alongside community support while being more cost efficient than individual training. Starting Fall 2025.

Our Programs

$25/session. 1 hour sessions.

FAQs

  • Lifestyle Optimization Coaching is our primary service and provides the foundation for a complete rebuild. For years as a trainer I found that adherence outside of sessions was low. Individual sessions are more frequent in the beginning with the goal to transition to small group training and solo exercise programming.

  • I personally use Apple Watch/Athlytic (general), Core (body temperature), Dexcom (blood glucose), Eight Sleep (sleep), Oura (general), and Whoop (general). Additionally, my tracking software supports Fitbit, Garmin, and Withings wearables. If you have one not mentioned it should be possible to integrate it.

  • All paid sessions take place at (location) unless you have another preferred location that permits outside trainers. Prices may increase depending on travel distance.

  • I recommend 3 trainer-led sessions (individual and/or small group), 1-3 solo programmed sessions (depending on goals), and 2-3 hours of solo cardio.

  • Schedule a 30-minute phone consultation here.