meral ertunc orlando personal trainer

Meral Ertunc Florida personal trainer.

Hello everyone I am Meral Ertunc I am the owner of Body Lines Personal Training studio in Maitland Florida.

What is TRX Training?

Today I’m going to talk about TRX training. What is TRX training and I’m going to show you and I’m going to demonstrate and show you some of the exercises that are done by TRX training.

You may watch the video called, “What is TRX Training?” on the Meral Ertunc Body Lines by Meral YouTube channel demonstrating some TRX suspension training workouts.

TRX Training Exercise

The first one this is a suspension training workout. It’s going to be done with straps and it’s going to be with your own body weight.  I’m going to show you a beginner workout and more of an advanced workout. I’m going to first go over for upper body.

Suspension training is going to strengthen your core it’s going to build flexibility core and balance. I’m going to go ahead and demonstrate a few different exercises to show some of the demonstrations that I have with your upper body and lower body and core body.

Upper Rows for Rear Deltoids

Ok, first of all we’re going to start with upper rows. This is for your rear delts. You can make this as simple or as advanced as you

TRX training Meral Ertunc

TRX training uses your body weight for suspension.

like.  First this is going to be like a midway point. So you’re going to bring your arms up and then stretch back.

Bring it up keep your back nice and straight. Engage your abs your core and you’re going straight out. Now if this feels a little bit too uncomfortable because it’s a little too hard for you to do  then you go a little more upright and when you go upright it’s going to be a lot easier to do.

This may be good for beginners. So you’re stretching and pulling. Stretching and pulling, keeping your elbows up and engaging that core. Now if that’s a little too easy for you then you’re going to get more of an incline position.

This is more of an advanced movement in an inclined position. So again you’re going to keep your back straight, elbows up, stretch don’t round your back like this, keep that back nice and straight. Elbows up and stretch and stretch pull up.

And stretch, that’s an upper row. Now I’m going to show you for lower body workout. A beginner’s squat is basically your feet are shoulder width apart and your hands your arms are slightly bent.

And you’re just going to squat down and then right back up. Squat this is a beginner one. OK Squat and up. Nice and deep and up.  Now if you want to make this more advanced get more of an incline. Squat and then pull up. Squat and up.

One-Legged Squats on TRX Training

Orlando Florida personal trainer

Orlando Florida personal trainer Meral Ertunc.

Now I’m going to show you a little bit more of an advanced movement. We’re going to do one-legged squats. One-legged squats. Put one leg out in front of you and you’re going to drop down parallel and pull yourself up. Arms are soft. Straight up. Back nice and straight. Then you can do ten on each side and then switch to the other side. Again. Leg out drop down and back up. Drop down up. Drop down and up.

Exercise for Upper Pectorals

All right I’m going to show you another exercise this is for upper pecs. And this can be modified so that you can make this, make it a beginners or advanced.

Beginners is going to be more upright so you’re in an upright positions. Arms are straight out in front of you. Make sure the straps are not below like this that it doesn’t scrape your arms. Your arms are up you’re going to bring back here and push out. Keep those arms bent and push.

Now this is a beginner. Now if you want it more advanced you go back more.  Drop down and squeeze together. Down squeeze together. You want to make it a little bit more advanced? Back up more. More of a level where you’re almost to the ground level here. And that basically wraps it up for TRX training.

Again, my name is Meral Ertunc I am the owner of Body Lines by Meral Personal Training studio in Maitland Florida. If you need to reach me to setup a free consultation, you can go to my e-mail contact information. Just e-mail me and please go over what your health and fitness goals are. Be specific and then I will get your e-mail and contact you back just as soon as I’m available.

Personal Training Maitland Florida

Maitland Florida Personal Trainer Meral Ertunc.

Hello everyone, I am the owner of Body Lines Personal Training Studio in Maitland Florida. Today I’m going to talk about cardio training and strength training and what happens in personal training sessions?

You can watch the video, “What Happens in Personal Training Sessions?” on my YouTube channel.

Client Health and Fitness Goals

When clients come in to me they always have different health and fitness goals so I like to go ahead and talk to them and see what those are. And then I put a program together for them. So everybody’s training is going to be a little different.

All Workouts Start with Cardio

I recommend that you come into the studio before your strength training workout or your cross-training workout and you do a 15 minute warm-up on any of the cardio machines. It could be a rower, it could be the elliptical, it could be the spin bike, the treadmill, or the step mill.

You warm up get the muscles warmed up for about 15 minutes, nothing intense you’re just doing aerobic base to get your heart rate up, to get nice warmed up and then we’ll go ahead and do your training. Whether it’s going to be a strength training or whether it’s going to be a cross-training whatever I put together individualized just for you.

Depending on what your goals, your fitness and health goals are, cardio is a great type of exercise to get your heart rate up to burn calories and burn fat and get your heart and lungs in shape.

Looking to Lose 20, 30, 40 Pounds?

Cardio: 45 Minutes to One Hour 5 Times a Week

If you are looking to lose twenty, thirty, forty pounds I recommend that you do cardio training at lease five times a week

Eating healthy is very important to successful personal training

Nutrition plays 85% of weight and training success.

anywhere from forty five minutes to one hour.

If you are a thin individual and you are trying to put on some muscle, I don’t recommend that you do high intense cardio. Of course always warm-up for ten or fifteen minutes before you do any strength training exercise. Any weight exercise is going to help you build muscle mass.

Your Genes Decide Muscle Building

Short? Muscle Goes on Faster

Depending on your genes, some people that are, that have never worked out before can put on muscle a lot quicker than others.
For an example, if you’re short like me, you can put on muscle a lot quicker than somebody that’s six foot tall. They have longer arms length, they have longer legs so it takes them a little bit longer to put on muscle tissue.

Losing Weight From Cardio is Excellent

Losing weight from cardio is an excellent way to go, but you have to put the weight-bearing exercises with it. Cause when you do cardio what happens is you’ll get smaller and you’ll lose inches from doing a lot of cardio. But you won’t be toned and defined at the same time. You have to incorporate weight training, TRX training, any type of strength training incorporate with it to get that nice definition and muscle tone.

Nutrition is 85% of Getting in Shape

Eating protein, the right carbs, veggies for fitness

It’s very very important that when you first start coming to me as a client that nutrition plays 85 percent of the whole trying to get in shape. When you start training with me it’s a lifestyle change that you have to have for yourself. Whether it’s to lose body fat, whether it’s to gain muscle tissue each person is going to be a little different.

When you start training with me you have to make sure that I completely understand what your fitness goals are. I listen to everything that you want to go over with me. And then I put a program together just for you.

How Do I Lose Body Fat?

If it’s just to lose body fat, to lose weight gain or if it’s just to get in cardiovascular condition because you’re doing triathlon training. But most of the clients that come in here they always ask me I want to drop some body fat, I want to get toned, how do I do that?

Incorporate Cardio, Strength Training, Nutrition

Well you’re going to have to incorporate three things and that’s going to be cardio training, strength training and nutrition.
85 percent is the nutrition so you have to make sure that you’re eating enough protein, that you’re eating a good source of carbohydrates and you’re taking plenty of vegetables and fruit. And of course there’s then the strength training comes. If you want to tone and define your body you have to do strength training.

Injuries? Strengthen Area First Then Cardio

If you have any injuries you need to strengthen those areas. Then the cardio comes along with do I want to drop body fat? Do I want to get more in shape? Do I want to drop some weight? Then you have to incorporate the cardio with it.

Start Training Three Times a Week

Cross Training, TRX training, Strength Training

I recommend that you start training at least three times a week anywhere from half an hour to 45 minutes for cross-training which is  strength training and also TRX training and core training at least three times a week.

Two to Three Weeks to See Changes

And then I would give yourself that two to three weeks to really see some changes. You will get stronger, you’ll feel better and your metabolism will start speeding up and that’s when you’ll  notice that you will start losing some inches.

Contact Me for Training Openings, Consultation

Hi everyone my name is Meral Ertunc and I’m the owner of Body Lines Personal Training and fitness studio in Maitland Florida. If you have any questions, please go to my website you can contact me through there with any questions and concerns and I will be happy to answer your questions and happy to give you a half hour free consultation. Thank you.

personal trainer

Grilled salmon fillet, kale salad with chopped ginger, garlic, sesame seeds, light soy sauce and light sesame oil.

Hi I’m Meral Ertunc and I’ve been a personal trainer for 25 years and I’m the owner of Body Lines by Meral personal training studio in Maitland FL.

Everybody talks about losing weight, how to lose weight, what to eat and what not to eat to lose weight.

Losing Weight Takes a Weight Loss Program

Weight loss and how to lose weight is at the top of everybody’s conversations especially if they’re working out. If they’re not working out, they want to know how to lose weight just by eating certain foods.

You have to workout and you have to eat healthy to lose weight and maintain a healthy weight. When I hear people say, “how can I lose weight fast?” Or, “What can I do to lose weight?” I tell them that there isn’t a simple answer or one thing that you do to lose weight and keep it off. You need to have a longterm plan.

Since weight loss is always the most common thing that I am asked by clients and people I meet, here is a list of 10 tips for starting your weight loss program.

10 Tips for Weight Loss

If you’re struggling with your weight, here are some steps you can take to start your weight loss program.

10 tips to start weight loss program

Brown rice noodles, 99% fat free ground turkey meat with chopped white onions, garlic, paprika and oregano with sautéed spinach.

1. Eat more home cooked meals
2. Eat five servings of vegetables a day
3. Start the day with a healthy breakfast
4. Eat more whole grain
5. Drink more water
6. Have healthy snacks
7. Reduce saturated fats
8. Switch from whole fat dairy to fat-free dairy
9. Include more fish in your diet
10. Workout at least three times a week

I hope this helps you to start your new weight loss program. Ready to get started? E-mail me after looking at the Fitness Packages and then you can check with me to find out what’s available.

Learn the Difference Between Good Fat vs. Bad Fat

Personal Trainer Winter Park: good fats vs. bad fats

Grilled chicken, red, green, yellow peppers, potato pancakes.

I’m Meral Ertunc and I’m the owner of Body Lines by Meral personal training studio in Maitland Florida. I train clients in one-on-one customized personal training sessions to reach their health, fitness and/or weight loss, weight management goals.

Question: How Much Fat is Too Much?

Today I want to talk a little about good fats vs. bad fats because people always ask me, “how much fat is too much?”

This just depends on your lifestyle, your weight, your age and most importantly the state of your health.

The Daily Fat Recommendation Intake Formula

I recommend that you keep total fat intake to between 20 and 35 percent of your calories. For an example, if you’re taking in a 2,000 calories limit, keep your Saturated Fats to less than 10 percent of your calories.

Limit  your Trans Fats to one percent of your calories. The rest of it can come from good fat.

What is Bad Fat?

Saturated Fats and Trans Fats=Bad Fats

Saturated Fats and Trans Fats are known as the bad fats because they increase your risk of diseases and elevate cholesterol.

Grilled white chicken kebabs with broccoli, kale salad

Here’s a list of Saturated Fats. These are the bad fats for you:

  • A high fat cut of meat, beef, lamb or pork
  • Chicken with skin
  • Whole fat dairy products. Butter, cheese, ice cream, and lard

These are just examples. There are many others.

What Are Trans Fats?

Trans Fats are another bad fat and they usually come in:

  • Pastries
  • Baked Pastries
  • Cookies
  • Doughnuts
  • Muffins
  • Cakes
  • Pizza Dough

Trans Fats are also in packaged snack foods such as:

  • Crackers
  • Chips
  • Vegetable Shortening
  • Fried Food
  • French Fries
  • Fried Chicken
  • Chicken Nuggets
  • Breaded Fish
  • Candy Bars

Simple Ways to Reduce Saturated Fats 

Maitland FL personal trainer Meral Ertunc Parrillo panc

Protein Pancakes with egg whites, oat bran, fat-free yogurt, chopped almonds, and strawberries.

Here are some simple ways to reduce saturated fats in your diet. You should be:

1. Eating less red meat, beef, pork or lamb

2. Eat more fish or chicken.

3. Go for lean cuts.

4. Stick to white meat which has less Saturated Fat

5. You can bake this, broil or grill instead of frying meats

6. Remove the skin from the chicken

7. Trim as much fat as possible before cooking

8. Avoid breaded meats, and breaded vegetables

9. Avoid fried foods

What Are Healthy Fats?

Monounsaturated and Polyunsaturated Fats=Good Fats

Now I’d like to talk about healthy fats. Monounsaturated and polyunsaturated fats are like:

  • Vegetable Oils
  • Nuts
  • Seeds
  • Fish

Good Fats List 

Meral Ertunc Maitland Fla personal trainer talks about bad fat and good fat

Spinach, roasted corn, red/green/orange peppers, white onions and chopped chicken breast.

These are all very good fats for you. Here are some good, healthier options of good fats:

  • Olive oil
  • Low-Fat
  • Reduced Fat Cheese
  • White Meat Chicken
  • White Meat Turkey
  • Low-Fat Milk
  • Fat-Free Creamer
  • Egg Whites
  • Egg Substitute like Egg Beaters
  • Frozen Yogurt
  • Reduced Fat Ice Cream
  • Skim or One Percent Milk
  • Plain and Non-Fat Yogurt

Will Power Decides Weight Loss

personal trainer meral ertunc

Meral Ertunc personal trainer in Maitland, FL

Maitland, Florida, personal trainer Meral Ertunc is often asked “how do I lose weight” and “how do I lose weight quickly” by new clients. Body Lines by Meral is a private training studio where clients are scheduled for 1-on-1 personal training sessions.

The gym is private and there are rarely more than 6 people in the gym at one time. In all sessions, Meral has been training people for 25 years. She is a professional bodybuilder and IFBB fitness model and she controls the entire workout when you begin training with you.

She sets up your workout plan, training schedule, she sets the weights, the exercises, repetitions, she watches your form and makes sure that you will not be injured working out. Meral stands at your side and monitors the entire workout.

If you become a Body Lines by Meral client, Meral will go thorugh a full assessment before the workouts begin. She does a body fat test, you’ll talk about nutrition and make a plan together to help become more fit, lose weight, or gain weight, become stronger and more lean.

Body Lines by Meral Success Stories

Meral has a lot of success stories to share. There are many health challenges that clients have to deal with. Some people have

eat lots of vegetables to lose weight

Most people need to eat more vegetables every day.

physical challenges, some are recovering from surgery or an injury, some focus on weight loss, other want to gain weight. The goal for everyone is improved overall health, energy, strength and nutritional habits.

Many people begin training and will ask how to lose weight by eating healthy, how to lose weight quickly, how to lose weight with workouts.

Meral said that she constantly gets “how to lose weight quickly” and “how do I lose weight” questions over and over again. Here are a few of the answers.

One of the most important questions that clients ask me when they become a personal training client of Body Lines is, “I want to drop some weight and feel strong and become a healthier new me.”

Want to Lose Fat and Keep It Off

Well, that’s great and here’s my answer to that: You have to change your lifestyle. If you want to lose fat and keep it off, make changes that you can live with. Find an exercise program that challenges you and don’t over restrict calories.

healthy eating Body Lines by Meral

Grilled chicken breast, red, green, yellow peppers.

It’s never too late to start exercising. Here are a few benefits if you exercise and do physical activity:

  • It can help improve your balance
  • It can help manage and improve diseases such as Diabetes and Heart Disease and Osteoporosis
  • Exercise can even help you if you have depression
  • It will improve your mood swings and overall well-being.

How Can I Drop Belly Fat?

Here’s a question that I get asked a lot: How can I drop belly fat?

You cannot spot reduce from one specific spot. You can build muscle in a targeted area and get stronger overall but you will have a layer of fat.

A Proper Diet Targets Fat

Just remember one thing: exercises and machines target muscles. A proper diet targets fat. However as long as you have a proper diet and a workout that causes a caloric deficiency which is a exits then the fat will always be lost and the fat will start coming off from your belly area.

© 2015 Body Lines by Meral 903 Lake Ave. 1st Floor Unit #A113 ~ Maitland, FL 32751
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