Train With Us At The New Downtown Houston Tellepsen YMCA
Or Our Private Studio Close To Downtown

The new year is just weeks away. Get a jump on that new year's resolution now with professional personal fitness training instruction from Houston Personal Fitness Trainer, Michael Merlino. Train in the new 47 million dollar state of the art Downtown Houston Tellepsen YMCA or the privacy of our small fitness studio close to downtown . Fill out our new client questionnaire today and sign up before January 1st and get a free fitness and nutritional consultation ($75.00 value). We have a variety of training programs and services to fit your budget and busy schedule. Call us at 713-523-2577, email us at or check out all of our programs and services below.

Fitness & Nutrition Consultation
Your Plan For Success

Rome wasn't built in a day and without a plan. You certainly can't expect to get results without your own blueprint for success. Fill out our fitness and nutrition questionnaire below and we put a plan together for you and present it during this 1 1/2 hour session. We cover the basics of weight training, cardio and nutritional recommendations. At the end of the session we review the training programs and services we offer. Then you choose a program that best fits your budget and schedule.
More Info
Fill Out & Submit Our Client Questionnaire With This Service

Advocare Nutritional Supplementation Program
FREE 30 Minute Consultation Helps Design Your Personal Plan

Not all nutritional supplements are created equal. We highly recommend Advocare supplements which are one of the most effective and safest nutritional supplement product lines on the market. Just fill out our fitness & nutrition questionnaire and we will call you to book your free 30 minute consultation to design a supplementation plan that will get you great results.
Fill Out & Submit Our Client Questionnaire With This Service

Body Composition
Body Fat Percent & Total Inches Measurements
It is always smart to get your baseline measurements completed before starting a new exercise program so you can measure results down the road and make the necessary adjustments along the way to get results. Michael does a 9 site body fat with calipers and 16 site circumference measurements with a measuring tape. Then he loads it all in a spreadsheet and spends some time reviewing your results and setting goals.
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Metabolic Testing
VO2 Max - Anaerobic Threshold - Resting Metabolic Rate (RMR)

These medical grade tests determine each individual's daily caloric needs and unique heart rate training zones to work out more efficiently, burn fat, build muscle and improve performance. From the couch potato to the elite athlete these tests give you a much clearer picture of what needs to be done in the gym and at the dinner table every day to lose, maintain or gain weight.
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Train One On One

Personalized & Individual Coaching
Work one on one with Michael at his private studio or the Houston Downtown YMCA. Both one hour and half hour sessions are available. Each session is both a workout and instructional in nature as Michael teaches proper form and technique of all the exercises on your personalized workout plan.
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Fill Out & Submit Our Client Questionnaire With This Service
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Train With A Buddy
Share Sessions With A Friend & Save
The buddy system works in life and in fitness. Train with a buddy, co-worker our significant other during these more affordable one hour workouts. Great, free wheeling workouts that coach you on how to get the most out of each exercise, set and rep. Sessions are available at our private studio or the Houston Downtown YMCA.
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Fill Out & Submit Our Client Questionnaire With This Service
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Train With A Group Indoors
Learn All The Right Moves For Efficient Workouts
Weekend Weight Training Workshops - Houston Downtown YMCA
Next Class: Saturday December 18th - 1:00 - 4:30 PM

An quick and affordable way for self starters to learn proper form and technique from a certified trainer. This 3 1/2 hour hands on workshop includes a 30 minute classroom presentation that reviews the nuts and bolts of proper weight training and reviewing Michael's recommended workout plan. The group then hits the gym floor for the remaining 3 hours as Michael demonstrates the proper form and technique of each exercise. Towards the end of the workshop participants are paired up in groups of 2 so they can practice each move and recieve additional feedback from Michael. This is a great opportunity to learn all the right moves and then put them to use at home or your own gym. Workshop fee includes a recommended written workout plan and exercise summary.
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Marathon & Half Marathon Program - In Flight Running
Current 2010 - 2011 Season Closed
Early Registration For 2011 - 2012 Season Opens January 1st
Don't train alone! Take your running to new heights with group coaching from In Flight Running. Get great coaching from head coaches Michael Merlino and Duval Ruiz who live and breath the sport of running. In Flight head coaches have been coaching runners over 12 years and know what it takes to get you to the finish line or getting that new personal best. In Flight Running trains and prepares local Houston runners for the Houston Marathon & Half Marathon and other fall and winter races nation-wide. Choose your race and we will get you ready.
More Info
Fill Out & Submit Our Runner Questionnaire With This Service
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Want To Learn More About Houston Trainer Michael Merlino?

We know you have many fitness programs to choose from in the Greater Houston area. We offer a wide variety of training and programs that fit your budget and busy life. Michael's training style is fun, professional, goal based and results driven. References are always available from those who have benefitted from our programs over the past 12 years. Here are a few reasons why Michael may be a good "fit" for you.

Michael's fitness philosophy
Why hire us? A few reasons why we may be a good fit
Start your program today with these simple steps
Browse our fitness e-store and purchase training on-line

Fitness Latte FaceBook Group
Discuss Fitness & Nutrition Issues On-line

Add Michael's "Fitness Latte" group to your Facebook profile and tune in for the latest discussions on fitness and nutrition. Chime in and ask your own fitness and nutrition questions from a certified trainer and marathon coach with 10 years of experience training clients and coaching runners and marathoners.

"Fitness Latte" Facebook Page

Fitness Latte
Michael's New Fitness & Nutrition Blog

Houston Personal Fitness Trainer, Michael Merlino, offers a fresh brew of fitness and nutrition thoughts at his new fitness blog, "Fitness Latte". Tune in for his takes on the latest in fitness and feel free to reply to his posts to get some on-line discussion going. Michael is always looking for some new new material to write or comment about so stop by, check out some posts and let us know what is on your mind.

View Fitness Latte Blog

In Flight Running
Michael's New Running Blog

Houston Marathon Coach, Michael Merlino, shares and discusses the sport of running, road racing, half marathon and marathon training. Every runner is welcome here as he offer training tips, discusses and review local and national races and provides other resources to help improve your running. In Flight Running is also the name of Michael's Houston based marathon and half marathon coaching program.

View In Flight Running Blog

VO2 Max, Anaerobic Threshold and Resting Metabolic Rate Testing (RMR)
Call us at 713.523.2577 for more information
You can call to book your appointment or book on-line below

With two simple tests, which last 30-40 minutes combined, we can determine your unique metabolic profile. These tests are routinely done on Olympic and professional athletes although everyday people can benefit greatly from them also. Using the results from your Resting Metabolic Rate (RMR) test and your VO2/Anaerobic Threshold test, you can train scientifically, knowing exactly how many calories per day and how intense you need to work to achieve the goal you want. Whether you are looking to lose weight, improve your cardio fitness, decrease your body fat, or run or cycle faster, these tests can help take you to the next level. Training without your true numbers is like training in the dark, regardless of your fitness goals. These tests are appropriate for all levels of fitness enthusiasts, from the beginning exerciser, to the marathoner, or cyclist.

More info on RMR testing

More info on AT (Anaerobic Threshold) and VO2 Max testing
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Hypothyroid Disorder and Exercise
Merlino Fitness Health & Wellness Director and RN, Christina Merlino, discussions hypothyroid disorder and how exercise can counter-act many of the risk factors that are caused by this common ailment.
Merlino Fitness Health & Wellness Director and RN, Christina Merlino, discussions Osteoperosis; What it is and how you can prevent it.
Build Your Own Weight Training Workout
Certified professional fitness trainer, Michael Merlino, shows you how to design your own weight training program by muscle group.
Article Archives
Classics from our fitness and nutrition vault.

Weight Training
Lat Pulldowns
Pulldowns are a great exercise for the back muscles but avoid pulling the bar behind the head. Pull the bar down in front of the body toward the collar bone and with the bar just below your chin. Pulling the bar behind the head puts undue stress on the shoulders and rotator cuff.
Avoiding Shin Splints
Do you have lower leg pain or shin splints from running? Running on hard surfaces, worn out running shoes and weak calf muscles could be the culprit. Try running on soft trails, buying a new pair of running shoes or adding calf exercises to your weight training routine.
The Talk Test
A great way to make sure you are staying in your aerobic fat-burning range is the talk test. If you cannot comfortably carry on a conversation with your walking partner you probably need to bring down the intensity to assure yourself that you are burning fat.
Fat Burning
Your Anaerobic Threshold
A great way to make sure you are burning fat during cardio sessions is knowing your anaerobic threshold or where your heart rate zone needs to be to burn fat stores. Find a gym or fitness center that offers anaerobic/VO2 testing. Merlino Fitness offers anaerobic threshold testing every month. Check out the link below for more details.
Merlino Fitness Metabolic Testing
Keys to Weight Loss
If you are trying to drop weight make sure you incorporate the following to get you on your way. Drink lots of water, don't skip meals (especially breakfast), do not eat late night meals or snacks after 7 or 8 pm and build as much activity into your everyday life as you can. Michael also recommends joining weight watchers to anyone trying to lose weight and keep it off long term.
Nutritional Supplements
Good Idea If
Researched Based
For busy lifestyles nutritional supplements may be a good idea to fill the gaps that most of us have in our diet. Many Americians are not even getting the recomended daily allowances of important nutrients through the food they eat. Merlino Fitness highly recommends nutritional supplementation to improve health and performance as long as products are safe and research-based.
Quick Tip Archives
Our archived collection of fitness and nutrition tips to help you stay focused and fit.
Tip Archives