Whether you are looking to loose weight, get fit or improve your sport we have the fitness solutions for you!
Houston Certified Professional Fitness Trainer, Michael Merlino, is ready to help you reach your fitness goals. Train with us at the Houston Downtown YMCA, our private fitness studio or in your home. We offer a variety of fitness and nutrition services to fit your budget and busy schedule. Call us today at 713-523-2577 or follow the links below to learn more about our fitness programs and how to get started today.


Our 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


In Flight Running Marathon Training Program Closes Registration
Registration Now Open For Fall Speed Training


Registration is now closed for In Flight Running Marathon Training. Have the need for speed? Register on-line for our 10 week speed training program which coincides with the Houston Marathon training schedule. These mid week speed training sessions are held on Wednesdays at 6:00 AM or 6:00 PM at Houston's Lamar High School. Our speed workouts help fine tune your running, increase speed and improve running efficiency. Head Coach, Michael Merlino, is not only a fitness trainer but has spend the past 9 years coaching marathoners and half marathoners. Check out the link below for more info and to register on line.

In Flight Running - Fall Speed Training

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

Meet Health and Wellness Director Christina Merlino

Please welcome our new addition to the Merlino Fitness Team, Registered Nurse, Christina Merlino. Christina is a graduate of Indiana University with a minor in accounting and a major in nursing. She has worked as a registered nurse in the specialty areas of Obstetrics and Gynecology, general women’s healthcare and Neonatology of premature and critically ill infants. Outside the parameter of bedside nursing, Christina is also certified as a Clinical Research Coordinator. She has set up several pharmaceutical clinical trials with companies including Pfizer, Merck, Quintiles, Eli-Lilly and others. Christina will be educating our web visitors on health and wellness and women's health issues. Check out her latest article on Osteoporosis.


Christina's Bio
Christina's New Article on Osteoporosis


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
Book Metabolic Testing On-line
Purchase Metabolic Testing On-line


Amanda from Manitoba, Canada asks...What should I eat the morning of my track meet?
Answer

Ross from Sidney, AustraliaI am currently trying to eat six small meals per day. Apart from breakfast and dinner, I always seem to forget or skip my meals during the day. I also need some simple, easy meals (snacks) that do not require refrigeration or preparation, apart from the obvious fruits.
Answer

Pamela from Chihuahua, MexicoI work out 5 days a week and can't loose weight. I do spinning, tae bo and many types of cardio. Where am I going wrong?
Answer


Weekly Fitness & Nutrition Chats Are Back
Meet us at the watercooler every Friday afternoon from 11:00 - 11:30 AM central US time for our weekly web chats. Take a break and jump into the Merlino Fitness chat room to discuss fitness and nutrition with certified fitness trainer, Michael Merlino, and weekly special guests.



Enter the MerlinoFitness.com Yahoo! Group chat room

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.
more
Osteoporosis
Merlino Fitness Health & Wellness Director and RN, Christina Merlino, discussions Osteoperosis; What it is and how you can prevent it.
more
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.
more
Article Archives
Classics from our fitness and nutrition vault.
more

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.
Running
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.
Walking
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
Nutrition
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
Stay Away From Ephedra!
The weight loss/energy supplement is in the news again. Supplement companies that market this controversial supplement claim it is safe although many have died from this dangerous supplement. Make sure you check the labels of your nutritional supplements as many are laced with ephedra, also known as ephedrine or ma huang (the actual herbal).
Quick Tip Archives
Our archived collection of fitness and nutrition tips to help you stay focused and fit.
Tip Archives