Inflatable Fitness Balls

Training Locations
Michael trains clients at his private fitness studio close to Downtown, the Houston Downtown YMCA or in the privacy of their own home or office (inside the loop 610 only). In order to train at the Downtown YMCA, clients must have an active Houston Downtown YMCA or Houston Citywide YMCA membership. For more information please contact Merlino Fitness at 713.523.2577 or e-mail us at info@merlinofitness.com.

Fitness & Nutrition Consultation
$75.00
Jumpstart your new year's resolution this year by getting great advice from a professional fitness trainer on what you need to be doing now to get results. This 1 1/2 hour consultation will arm you with the basics you need to jump start or modify your exercise and nutrition program. After analyzing your fitness & nutrition questionnaire, certified personal fitness trainer, Michael Merlino, will come up with a recommended plan for you. Here is what we cover during the initial consult.

• Recommended weekly workout schedule
• Cardiovascular fitness recommendations
• Weight training basics and recommended workout exercises
• Basic nutritional guidance
• Workout schedule planning
• Lifestyle coaching on how you can meld your fitness in with your busy life
• Free starter kit with informative articles & tips to get you on track

If you purchase this consultation, fill out the fitness & nutrition questionnaire in its entirety as your starting point. The questionnaire gives Michael the necessary information he needs to design your customized plan and allows more time during your session to ask questions. Towards the end of the consultation various training session packages are reviewed so you can pick on that fits best with your schedule and your budget. Please make sure to check the boxes for the most convenient time for your consultation and Michael will get back with you to schedule your appointment. All long distance phone fees are the responsibility of the client. Other forms may need to be submitted based on the client's medical history and current fitness level.

Out of town phone consultation clients will also be charged for shipping fees to send out the starter kit packet and the nutritional supplement sampler.

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Fitness Assessment
$60.00
Includes the following. Allow 1 hour for testing and dress to work out.

• 9 site body composition to determine your body fat percentage
• 16 site circumference measurements to determine your total inches
• Postural assessment
• Range of motion & flexibility testing
• Cardiovascular fitness testing
• Muscular strength & endurance testing
• Fitness assessment report reviewing results and highlighting target training goals
• Body composition spreadsheet with measurements, body fat calculation, and total inches

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• Weight training basics & schedule
• Cardiovascular fitness recommendations
• Basic nutritional guidance
• Recommended nutritional supplement plan
• Starter kit with informative articles & tips
• 9 site body composition to determine your body fat percentage
• 16 site circumference measurements to determine your total inches
• Postural assessment
• Range of Motion & flexibility testing
• Cardiovascular fitness testing
• Muscular strength & endurance testing
• Fitness assessment report reviewing results and highlighting target training goals
• Goal-setting review to discuss your results

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Body Composition Measurements
$40.00
Includes the following. Allow 30 minutes.

• 9 site body composition to determine your body fat percentage
• 16 site circumference measurements to determine your total inches
• Body composition spreadsheet with measurements, body fat calculation, and total inches

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Personal Training Sessions
Merlino Fitness Studio or Houston Downtown YMCA
Each training session is 1 hour or 1/2 hour of personal weight training, sports specific conditioning or run coaching. Buy sessions on an as needed basis or commit to a larger volume package and save on the cost per session. Current fitness training rates are as follows. Unlike many fitness trainers, Merlino Fitness does not require clients to use or committ to completing a set amount of sessions per month or losing them. Clients purchase a package of sessions and them as needed based on a training schedule that is agreed upon by the client and the trainer. If you don't see a package that interests you give us a call at 713.523.2577. We can easily design a personalized training package for you based on your budget and the time you have available to train.

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SESSION PACKAGE	COST PER SESSION	TOTAL PACKAGE COST TOTAL SAVINGS
1 hour sessions purchased individually	$75.00 per session	$75.00 per session no discount
1 hour sessions 5 sessions	$70.00 per session	$350.00 save $25.00 *
1 hour sessions 10 sessions	$65.00 per session	$650.00 save $100.00 *
1 hour sessions 30 sessions	$60.00 per session	$1,800.00 save $450.00 *
1 hour sessions 45 sessions	$57.00 per session	$2,565.00 save $810.00 *
1 hour sessions 60 sessions	$55.00 per session	$3,300.00 save $1200.00 *
1/2 hour sessions purchased individually	$45.00 per session	$45.00 per session no discount
1/2 hour sessions 5 sessions	$43.00 per session	$215.00 save $10.00 *
1/2 hour sessions 10 sessions	$41.00 per session	$410.00 save $40.00 *
1/2 hour sessions 30 sessions	$39.00 per session	$1170.00 save $180.00 *
1/2 hour sessions 45 sessions	$37.00 per session	$1,665.00 save $360.00 *
1/2 hour sessions 60 sessions	$35.00 per session	$2,100.00 save $600.00 *

* Rate savings compare hourly rate quoted for a package to our individual studio/YMCA rate of $75.00 per
session.

- For two people training at the same time multiply each hourly rate or package above by 11/2 times.

- Clients may also incur additional YMCA facility costs such as parking, membership fees, locker fees, etc.

Personal Training - Instructional Mini Package
5 - 1 Hour Instructional Sessions & A Written Workout Plan
$410.00 - 1 person
$585.00 - 2 people
Who says you can't afford your own personal trainer? This 5 session seminar package will arm you with all of the information you need to learn safe and effective weight training techniques to get the most out of your own workouts. The program is designed to break the body into parts and show you step by step how to train each muscle group and develop a written program that will work for you. We will cover everything; weights, reps, sets, breathing, body alignment, stabilization and more. The last session is spent walking through your written program and making necessary adjustments for your finalized program. Your final program is written in a Microsoft Word document so you can update your exercises, weights and reps on your own as your strength improves.

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Exercise Rehabilitation
$70.00 per 1 hour session
$45.00 per 1/2 hour session
Session packages also available based on personal training fee chart above
Following Rehabilitation with a physical therapist or treatment of an injury by your physician, additional exercise rehabilitation and strengthening is usually necessary to successfully rebound from an injury. Exercise Rehab also helps regain postural balance, muscular strength and joint stability. Following your initial rehab work, Merlino Fitness will coordinate with your physical therapist or healthcare provider to design a personalized exercise rehabilitation program to get you back on your feet at full function. Rates for exercise rehab are the same cost as personal training sessions in the table above.

Running Sessions - One on One Coaching
$55.00 per 1 hour session
Session packages also available
Whether you are a beginner runner, want to improve your 5K or 10K time or prepare for your first marathon, Merlino Fitness can help! Learn proper running techniques, training strategies and nutritional tips that will help you become a stronger, faster and more efficient runner. During one-on-one sessions our trainers run with the client making each session a free-wheeling and fun seminar "on the run".

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Group Run Coaching Programs
In Flight Running Marathon & Half Marathon Training
$225.00 - 28-32 weeks of long run + 10 weeks hill training + 10 weeks speed training
$150.00 - 28-32 weeks of long runs only
If you are interested in group training we would recommend our run coaching and marathon training programs with In Flight Running. Based in Houston, In Flight Running prepares runners from various skill levels for races from the 5K (3.1 miles) to the marathon distance (26.2 miles). For more information visit the In Flight running website at inflightrunning.com or check out the link below to order on-line.

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Workout Program and Schedule
$60.00
After your fitness and nutrition consultation, a written plan is your key to success. Whether you train at home or your local gym, we can put together a written exercise plan specific to your goals. Your workout plan includes the following written specifically for you by certified professional fitness trainer Michael Merlino.

• A workout plan with recommended exercises and guidelines on sets & reps
• Exercise summary sheet explaining how to do each exercise
• A weekly schedule highlighting weight training, cardiovascular training and cross recommendations

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Fitness & Wellness Consulting
$100.00 per hour
General fitness and wellness consulting is also available including home and commercial gym layout and design, corporate wellness consulting and other fitness services taylored to your personal or business needs. Contact us for more details.