Elite fitness coaching, sport-specific performance programming, and online training — from a former D1 athlete who's coached at every level, including the pros.
One-on-one sessions customized to your body, schedule, and goals — whether you're starting out or pushing your limits.
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Sports Performance
Sport-specific conditioning for athletes looking to gain speed, power, agility, and a competitive edge on the field or court.
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Online Coaching
Full programming, check-ins, and accountability — delivered anywhere. Train on your schedule with expert guidance in your pocket.
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The Coach
Built On Obsession
A former Division I track athlete turned elite coach, Fred Galloway built Gallo Training on one principle: programs should be earned, not templated. Triple-certified by the ISSA in Personal Training, Strength & Conditioning, and Nutrition — Fred brings both lived athletic experience and deep coaching expertise to every client.
Fred's coaching résumé spans every level of competition — from high school athletes chasing college offers, to college programs, to professional athletes looking for an edge. That cross-level experience means one thing for you: a coach who knows exactly what it takes to compete at the top, and how to build you toward it. No shortcuts. No fluff. Just smart, relentless work.
ISSA
Certified Personal Trainer
Cert #5785431 · Exp. 10-24-2027
ISSA
Specialist in Strength & Conditioning
Cert #5785436 · Exp. 10-24-2027
ISSA
Certified Nutritionist
Cert #5785434 · Exp. 10-24-2027
01Division I Track Athlete
02College & High School Coach
03Trains Professional Athletes
04Triple ISSA Certified
Programs
How We Train
Three distinct disciplines. One goal — making you better than you were yesterday.
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Personal Training
In-person, one-on-one sessions at your location or a local facility in Houston. Each program is written specifically for you — your movement patterns, goals, and lifestyle. We track every metric, adjust every variable, and celebrate every win.
—Personalized programming
—Form & technique coaching
—Progress tracking & reassessment
—Nutrition guidance included
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Sports Performance
Designed for competitive athletes at all levels — high school, collegiate, and adult leagues. Training is built around your sport's demands, your season schedule, and the specific physical qualities that separate good from great.
—Speed & agility development
—Strength & power phases
—Injury prevention protocols
—In-season & off-season planning
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Online Coaching
Full-service remote coaching for clients anywhere in the world. You get a custom program, video feedback on your lifts, weekly check-ins, and a coach who actually responds. Built for people who are serious but need flexibility.
—Monthly custom programming
—Weekly video check-ins
—Form review via video submission
—Direct messaging access
Investment
Simple Pricing. Real Results.
No hidden fees. No long-term contracts. Cancel anytime. All monthly plans include a free 30-min intro call.
Drop-In
Single Session
One 60-min in-person training session — no commitment required.
$60
Personal Training — Monthly Plans
Most Popular
4 Sessions / Month
$260/mo
4 x 60-min in-person sessions with full custom programming and support.
4 x 60-min sessions
Custom training program
Nutrition & recovery guidance
Progress reassessments
Unlimited messaging
$400/mo
8 x 60-min sessions — ideal for those who want to train twice a week with full accountability.
8 x 60-min sessions
Custom training program
Nutrition & recovery guidance
Weekly progress check-ins
Unlimited messaging
Sports Performance
Athlete Program
$320/mo
Sport-specific athlete development — 8 sessions/month built around your season and position.
8 sessions/month
Sport-specific programming
Speed & agility blocks
Injury prevention protocols
In-season modifications
Parent/coach communication
Online Coaching
Online Coaching
Essential
$99/mo
Custom programming and expert coaching guidance — delivered 100% remotely at your pace, anywhere in the world.
Monthly custom program
Bi-weekly check-in calls
Video form review
Nutrition framework
Direct messaging (M–F)
Self-Guided
Training + Meal Plan Bundle
Pre-built training program, meal plan, workout tracker & diet tracker. No coach required.
$29.99/mo
Questions about which plan is right for you? Reach out →
Digital Products
Train & Eat On Your Terms
No coach needed. Pre-built programs, meal plans, and personal trackers — everything to run your own transformation.
Best Deal
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Training + Meal Plan Bundle
$29.99/mo
The complete self-guided system. A structured workout program, weekly rotating meal plan, workout tracker, and diet tracker — all in one subscription. Updated monthly.
4-week progressive training program (updated monthly)
Weekly meal plan with macros & grocery list
Workout tracker — log sets, reps, weights
Daily diet / calorie tracker
Water intake & sleep log
PDF downloads each month
Cancel anytime
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Training Program Only
$24.99/mo
A monthly, progressive training program written by Coach Gallo. Full workout breakdowns, exercise descriptions, and a built-in tracker.
4-week training program (monthly)
Workout tracker included
Exercise video library access
PDF download
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Meal Plan + Diet Tracker
$15.99/mo
A fresh weekly meal plan every month — balanced macros, simple recipes, and a daily diet tracker to stay accountable to your nutrition goals.
Weekly rotating meal plan
Macros & calorie breakdowns
Grocery lists included
Daily diet tracker
Water & sleep log
Preview
Try the Tracker
A sample of the workout & diet tracker included in every subscription.
Week 1 — Day 1 · Lower Body Power
ExerciseSetsRepsWeight
Back Squat
Romanian Deadlift
Bulgarian Split Squat
Leg Press
Calf Raises
Fields are editable — log your weights as you go.
Daily Nutrition · Goal: 2,400 kcal
Calories1,840 / 2,400
Protein148g / 180g
Carbs195g / 260g
Fat52g / 70g
MealKcalProteinCarbs
Breakfast
Lunch
Snack
Dinner
+ Add meal
Daily Wellness Log
Water Intake
💧💧💧💧💧💧💧💧
5 / 8 cups
Sleep Last Night
7h
How are you feeling today?
Notes
Cancel anytime. New content drops every month.
Almost There!
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Knowledge
From the Field
Training tips, performance insights, and honest takes from the coaching floor.
Strength Training
Why You're Not Getting Stronger (And What to Fix)
Most plateaus aren't about effort — they're about program design. Here's the framework I use to diagnose and break any strength stall.
May 2025 · 6 min read
Sports Performance
The Off-Season Mistake Every Young Athlete Makes
Taking the summer "off" is the fastest way to fall behind. Here's what smart athletes do during the off-season instead.
April 2025 · 5 min read
Online Training
How to Get Real Results From Remote Coaching
Online coaching works — but only if you treat it seriously. The habits that separate clients who transform from those who don't.
March 2025 · 4 min read
Nutrition
Eating for Performance: The Basics That Actually Matter
Forget the trends. These are the five nutrition fundamentals that drive 90% of results for my clients — and they're not complicated.
February 2025 · 7 min read
Recovery
Sleep Is Training: Here's How to Take It Seriously
You can't outwork bad sleep. A look at the habits that help high-performing athletes — and everyday people — recover faster.
January 2025 · 5 min read
Mindset
The 1% Rule: How Consistency Beats Motivation Every Time
Motivation gets you started. Systems keep you going. The mental framework I teach every new client from day one.
December 2024 · 4 min read
Let's Talk
Ready to Get to Work?
Fill out the form and I'll be in touch within 24 hours to schedule your free intro call.
