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Houston Personal Trainer helps Texas clients lose weight at home or outdoors
Houston IN Home Personal trainer  helps Monique, wife

of NFL football player, get back her pre-twins body with

extreme in home workouts to lose weight and get tone

and sexy!
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 When a person has had a baby, PARTICULARLY if the baby is TWINS, it is a challenge to lose weight fast and get back into shape! Finding time to do an effective Houston workout can be almost impossible and this is when it is time to call in the help of certified elite personal trainer Melissa for in home personal training in Houston. Monique knows how important it is to represent her family well by maintaining her fitness and health especially since her husbands' football career with the National Football League puts her in the public eye. Monique and her friend, who also lives a life in the eye of NFL sports, both wanted to get back into shape after having babies and both are athletic and driven ladies who do not mind outdoor workouts to lose weight. Houston's best Personal Trainer and workout coach Melissa really enjoyed seeing the fast progress these ladies made because they were motivated and determined. See the testimonial page for before and after pictures of Monique who lost seventeen pounds by changing her eating and by doing high level fitness workouts (such as weighted vest workouts..see photo below) with her twins tagging along.
To see testimonials from former clients click here. Sexy personal trainer Melissa enjoys all workouts for women and men and trains clients all over the Houston area including downtown Houston, The Galleria, Spring, The Woodlands, Sugarland, Tomball, Magnolia, Conroe and more.



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Meet Nikki, New Houston in home Personal trainer for Citiflex.com, who will train in The Woodlands Texas. Nikki will be offering a broad array of weight loss workouts to North Houston area clients starting in August, 2008
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The Woodlands

 Personal Trainer

 Nikki likes to

 ride bikes and

 is also a

 runner and

 because she is

 a mom she

 knows how to

 really help

 other moms

 juggle

 workouts and

 raising a

 family.











erk_camp_eleven Austin, Texas

Personal trainer Erik

 plans to have

 running boot

 camps


 for two week

 sessions this

 summer near

 Downtown Austin

 for men and women

 and high schoolers

 who want to

 improve their

 endurance and speed in running. Call 281

 851 0390 for dates and sign up

 information on the running boot camps.




have_great_sexy_legs_in_a_bikiniFor beautiful sexy and great legs here is a tip from Houston personal trainer Melissa.

(Photo to the left of Houston Personal trainer Melissa in a black thong bikini.)


Do leg workouts at least once or twice a week. Melissa does her leg workout (quads or the front of the legs) on Monday and a hamstrings (or back of the legs) workout on Tuesday because legs are the hardest workouts of the week and she wants to make sure she gets the leg workout done.

 After a six or seven minute warm up, she works out her legs with heavy squats using 215 pounds  for five sets, super setting with alternating step ups on to a "knee high" platform holding thirty pound dumbbells in each hand. That part takes about forty minutes and she then continues the leg workout with heavy leg press on an incline leg press machine for five to ten more sets.

 During the rest portion of the leg press, she does calf raises. However her calves are worked out on an entirely separate day when she runs the bleachers for an hour for 26 sets. Some fortunate individuals have great long pretty legs genetically, but most people have to work hard to achieve strong, lean sexy legs.
Personal Trainer Melissa of Houston does a lot of other activities with cardio to keep the leg toned as well such as hip hop dancing, roller blading around Houston, jumping rope, lateral movement workouts such as the slide workout and more.


  • Houston Personal trainer Melissa has years of experience helping  men and women lose weight and do a variety of in home or outdoors personal training workouts such as bleacher workouts, weight training, cardio kick boxing, Plyometrics, Lateral and speed work, and more. These Houston Personal trainer workouts push quick, drug free weight loss losing fat but not muscle. Whatever a person weighed in high school can be achieved through targeted training to help men and women drop down to their original high school weight without injuries or boredom. The cost of personal training is negligible when considering the benefits of improved health, improved sleep, improved fitness and appearance and LOOKING LIKE YOU DID IN HIGH SCHOOL!.
  •  Personal Trainer Melissa has hundreds of satisfied Houston area workout clients as well as clients all over the country (see a few testimonials) and can make each person look skinny and sculpted because she is a skilled, has good communication techniques and teaches her clients about eating for weight loss and muscle gains to improve  the in home personal training workouts. (see photo slide shows ).She has been particularly helpful for stay-at-home mothers or busy professionals with children, and includes children when possible.
  • Formerly at Gold's gym, The Q, Ultra Bodies, and 24 Hour Fitness, Houston Personal trainer Melissa also provides intense summer military style group boot camps or if clients can gather a group of four or more men and women to do sports specific training and conditioning for more advanced athletes using body weight, plyometrics, speed and agility training, bleacher workouts and more.These elite in home Houston personal trainers and Austin Running coach and personal trainer Erik, have all necessary equipment, and will travel to home, office or park.
  • shorts3Best Houston personal trainers bring elite workouts to clients  in Houston,Texas and Austin Texas and the California Bay area!
     Photo at left of Houston Personal Trainer Melissa arriving to workout with a client in their home.
    Are you looking for a Top independent male or female personal trainer in Houston? Do you want one who will make SURE you achieve the goals you want just like you were a celebrity? (Some of Melissa's clients ARE celebrities...look for their photos soon on the testimonials pages) WELL DON'T look ANY farther because you have come to the right website. Melissa is a personal trainer also in The Woodlands, Spring, Tomball, Conroe, The Galleria and other areas including Sugarland Texas. Read the information here and decide for yourself if we are the best qualified to help you with your goals..We think we are!!

      " Lose weight with complete' personal training workouts in your home or workout room or outside, and eat healthy in Houston as well. Citiflex provides great in home personal training workouts for men, women and teens and help avoid workout injuries.

     These experienced personal trainers TEACH PROPER NUTRITION and balance workouts with relaxation and stretching. By incorporating positive lifestyle changes and LEAN LIVING, these professional Houston personal trainers are able to help most people lose weight by the specific date.

    If it takes a little longer, then Citiflex.com is still there to help and the additional workouts are complimentary. " To see testimonials from former clients click here.

    Our top certified Houston personal trainers all workout regularly themselves. Owner and operator Melissa, of CitiFlex.com, is assisted by four additional in home personal trainers (two men and two women) to do  PERSONAL TRAINING in Houston, Spring, The Woodlands, The Galleria Magnolia, Tomball and surrounding areas as well as Austin, Texas and the California Bay area. These Elite Personal Trainers bring in home workouts for men and women for weight loss, toning and improved fitness. Because no one wants to hire a personal trainer who is fat or out of shape, each personal trainer is in incredible shape (see personal trainer photo slide shows ) and can lead a variety of progressively intensive workouts structured to each individual's ability.

    A skier can get ready for the slopes with six weeks of lateral movement workouts to help prepare for six straight hours of skiing.  Athletes in Houston preparing for for football, baseball, soccer, volleyball or track, both men and women, can do weight training, get sports specific workouts to improve strength, agility, speed, jump conditioning and performance in that specific sport. Citiflex is RESULTS ORIENTED and the trainers  "put our money where our mouth is" so to speak,  because you get a written agreement from us in advance telling exactly what our professional Houston Personal trainers can make happen.

    Melissa, A.C.E. , I.D.E.A.  and National Institute of Preventive medicine certified Houston personal trainer wants to help EACH person lose weight and get skinny. She, along with cardio Kick boxing expert  and Houston personal trainer Stephanie, AFAA certified, Certified Houston Personal Trainer  and bodybuilder Joe,  Austin personal trainer and running coach Erik,  and California bay area personal trainer and volleyball coach Steph, all bring their exclusive, "Get In Shape Fast" workouts to clients in Houston, Spring, Humble, Tomball, The Galleria, Downtown Houston, The Woodlands, Willowbrook area, Clear Lake, Katy area,  Memorial Area, Champions area, Conroe, Magnolia, Houston Medical Center and more. Even more exciting is that Citiflex.com has branched out to Austin, Texas and to the California Bay area.

    A person can even get started here without first hiring a personal trainer  by reading our personal trainer tips pages full of a ton of weight loss and muscle building information!

AUSTIN TEXAS PERSONAL TRAINER ERIK of Austin Texas HAS QUALIFIED TO GO TO RUN IN THE OLYMPIC TRIALS!
Erik, Certified  Personal trainer and running coach in Austin Texas, has qualified to go to the Olympic trials in June of 2008. His running time at Nationals was fast enough to help him achieve that great opportunity to try to be part of the next Olympics. All of Citiflex.com  Houston personal trainers are excited and supportive of Erik and value  all he contributes with his dedication and his running mindset. He will continue to do his running training to get ready for this summer as well as doing his in home personal training with clients who are trying to get in shape in Austin, Texas. Erik has been running since he was in second grade and running is a lifestyle for him that requires discipline and consistency and dedication. TO be great at any sport these attributes are necessary and help also build a strong character. Athletes have to learn early to do that which is hard to do and to learn how to say no to drinking, eating junk, and sleeping through workouts. This ethic contributes to success in other areas of life as well and everyone admires a person who can do something difficult and do it well such as running a sub four minute mile.dsc00311"Personal trainer Erik went running every day even when he was in sub freezing weather. He chooses to run and there is a cost every day to him in the form of free time, time with his girlfriend or family, and time on his schoolwork. But he continues on and has maintained a B average at college as well. His dedication to his sport and to his team in the face of diversity is what makes his efforts an Olympic moment." (Written by Co workers)
Olympic moments
This section is for ordinary people who do something that lifts them OUT of the ordinary, in fitness, or workouts, or eating, or everyday living and this section is to inspire and motivate the rest of us to have an OLYMPIC moment.

"My mom, who had five children in seven years, made healthy oatmeal or cream of wheat every morning and sent each us off to school with a handmade lunches with baked beans, or tuna fish and apples and milk, even when she was working full time trying to help pay bills. She taught us to sew, to cook and to read and her dedication to being a mom is an Olympic moment in my book" Melissa, citiflex.com


melissa_skyee_rWorkout coach Melissa in Houston is Certified and Degreed by the American Council on Exercise (A.C.E.), and by the National Institute of Preventive Medicine, I.D.E.A,  as well as a B.S. degree with a background in Nursing and Health. Houston Personal Trainers Stephanie and Joe and Austin personal trainer Erik are all certified personal Trainers and  Stephanie is also AFAA certified and is a great resource for kick boxing and boxing workouts.

Each Citiflex.com certified Houston personal trainer has superior communication Skills as well as a devotion to fitness. ( Melissa has participated regularly in Houston M.S.150, Houston Moonlight Ramble bike ride,  and other cycling fund raisers.) Their healthy lifestyles help motivate and ensure adherence to the programs they design.

Each Houston Personal Trainer for Citiflex.com incorporates a high level cardio with sessions using Houston cardio kick boxing expert Stephanie (who is a Nike Rock Star winner) (
see personal trainer photo slide shows ), as well as running (see Austin Personal trainer Erik) who specializes in weight loss personal training clients in Austin, Texas, and other forms of cardio training . California bay area personal trainer Steph is co-captain of her varsity volleyball team and is well versed in helping prepare girls using sports specific training for club and college level volleyball and is also expert in working with Spanish speaking clients as well.

Houston Personal

 Trainer Joe of

 Citiflex.com photo_of_houston_personal_trainer_and_bodybuilder_joehelps The Galleria area men and women workout and build muscle to build their tennis game , lose weight and receive elite personal training. Certified Houston in home Personal trainer Joe,  offers a full range of workouts both in home and in the gym. He excels in tennis and weight training and demonstrates a high level of interest in his clients.
Houston Personal trainer Joe is excited about working with Melissa , Stephanie and Austin Personal trainer Erik, and is available for evening and weekend workouts. He brings the equipment to his clients in The Galleria, Memorial, and Downtown Houston, and can really help each individual see fast weight loss and muscle building results. Check out the Photo gallery in a few days to see more photos of Joe. Joe knows how to help men build muscle and how to help women lose body fat.
Personal Trainer Joe of Houston is five feet eleven inches tall and weighs about a hundred and seventy pounds. He has a body fat of about six percent and he works out regularly with heavy weights concentrating on chest, back shoulders, biceps and triceps.



Kick boxing expert Stephanie, jan_204_20workout_20047.jpgHouston personal trainer Melissa, Austin Running coach Erik and Bodybuilder Joe,  work together to get each client ready for that high school reunion, that wedding, that family reunion, that special bikini, or that sports event. Stephanie who is a Nike Rock Star performer, knows how to really help clients get cut with her dynamic, high intensity workout. She teaches group kick boxing at several gyms and her classes are always packed. Get that one on one personal training and learn all the kick boxing moves with private custom designed workouts with Stephanie.
Stephanie is a high energy personal trainer in Houston who gives her clients the best of her bubbly high energy personality and is a favorite in her expert kickboxing classes at 24 Hour Fitness.








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Houston Personal Trainer Web designer Wins award for Citiflex.com Website!

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Houston Personal trainer Melissa has been extremely pleased with the website design provided by Bristlecone Web, an internet web design company based in Austin, Texas. Her Houston in home personal training business has quadrupled with the introduction of her web page and her business has grown to include four other Houston personal trainers including an Austin Personal trainer and a St. Louis Personal Trainer. All of this is due to the dedication and patience of her web design liaison from Bristlecone web.  Melissa said, "I have had a zillion questions answered and patiently explained to me how Internet web design is not like a magazine layout or an ad. Because of search engine optimization(and many other factors), websites are specifically designed to attract through words and I  had to be convinced to do things differently than what I was used to based on my journalism experience." Thanks to Bristlecone web, Citiflex.com has received top search engine rankings on most of the major search engines with relevant keywords about personal training in Houston and personal training in Austin, Texas.Here is a description of what Bristlecone web does for its clients..."Simply put, all our services revolve around one central goal: generating new and sustainable business through the internet. We can meet this goal because we are only successful when our clients are successful.No phrase has yet been coined to describe the bundle of services we offer - a complete web marketing package. Although some people consider web design and search engine optimization two different services, we understand that both services are interdependent. If one fails, they both fail. By wrapping these two services together we can focus on making your website profitable, today and tomorrow. The BRISTLECONE PINE TREE is the oldest living thing known to man, with some approaching 5,000 years of age! This is the origin of our name and it symbolizes our commitment to doing it right the first time." Above left is photo of Bristlecone web designer C.E.O.

COLLEGE GIRL STAYS SKINNY AND LEAN WITH RUNNING HILLS AND VOLLEYBALL Steph 4Photo of college student and California Bay area Personal trainer Stephanie who is will be graduating this spring. Stephanie, who was co-captain of her varsity girls volleyball team, will graduate with a degree in global perspectives and she is planning to be in California by the summer near the Sacramento bay area. She hopes to bring her personal training expertise to the west coast. For more on the cost of volleyball conditioning and personal training, see the pricing page for workout packaging prices. Personal Trainer Steph also knows how to coach girls in beach volleyball and also knows how to help girls  who are planning on trying out for club volleyball get the right skills up to a high level of competition because club volleyball is very competitive now and athleticism is not the only criteria for getting placed on a club team. Personal trainer Steph is a good communicator and is loved by many girls of all ages who have benefited from her expert and loving direction!






NEW INFORMATION ABOUT REDUCING ABDOMINAL FAT and PREVENTING FAT ACCUMULATION!

meliTo avoid overload of carbs in the system, Linking, which is when a person eats protein and carbs at the same time in a one to two ratio, ...keeps body fat lower, particularly in the belly area because carbs are then not stored but utilized by the body. By eating protein with a carbohydrate, the effect on blood sugar is more controlled and also body fat storage is minimized. Examples of this would be to eat eggs with toast, or tuna with pasta, or milk with oatmeal, or a English muffin with Canadian bacon. During workouts in Houston and weight loss programs, men and women often they feel like they have hit a plateau because their weight loss slows or stops. Also, their body seems to hold and store fat. One mistake made during a weight loss plateau says Houston personal trainer Melissa, is that a person lowers calorie intake too much and "muscle building protein" is too low. The body then burns it's own muscle mass as sources of energy. The metabolism slows down even more which makes weight loss even higher. A second mistake made during weight loss attempts says the personal trainer in Houston is when carbohydrate consumption is too high and is made in quantities greater than thirty grams at a time. Because the excess carbs cannot be absorbed, they are then stored as fat.









do_your_own_chores WEIGHT LOSS AND FITNESS IS A STATE OF MIND. TO BE THIN, A PERSON MIGHT CONSIDER DOING THEIR OWN WORK SUCH AS HOUSE CLEANING, MOWING AND RAKING OR EVEN SAWING WOOD FOR REPAIRS (see below photo of Houston personal trainer Melissa hand sawing wood). THESE NORMAL DAILY ACTIVITIES BURN A LOT OF CALORIES AND KEEP MUSCLES IN GOOD FUNCTIONING ORDER KEEPING FITNESS ALIVE. INSTEAD OF PAYING SOMEONE TO DO THESE CHORES, IT WOULD ACTUALLY PAY GREAT DIVIDENDS IN THE LONG RUN AS FAR AS HEALTH BENEFITS, TO TAKE ON MANY OF THESE CHORES AND TREAT THEM AS A WORKOUT.

For pricing information, please visit the pricing page.







Last Updated ( Saturday, 10 May 2008 )
 
Houston in home Personal Trainer joins others on the football field for sports and recreation
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The local High School is popular hangout for young adults to practice Frisbee skills and it is also a place where this Houston Personal trainer practices her bleacher running and bleacher workouts (see bleacher workout on the tips section ). At any time of the day or evening, a crowd of Frisbee players can be found on the football field, sometimes with glowing Frisbees and sometimes with teams of more than thirty players. Along with the Frisbee game others enjoying the field include soccer players and football players and runners and hikers working out on the bleachers, the track or the field. Even baseball players have practices in one corner of the field. The local high school is a great gathering place for sports minded people to improve skills and get motivation from others sharing their love of a sport.

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Photos of Bleachers and workouts for active adults and children outdoors.


Last Updated ( Sunday, 27 April 2008 )