This week, I’m so excited to introduce you to my trainer, Angela Merlo! Angela is not only an amazing trainer, but she has truly become like family to me. She has been training me for the better part of five years and she is one of the biggest reasons I’ve been able to keep fitness such an integral part of my life.
From stress relief to maintaining my strength, physique, and overall well-being, Angela has played a tremendous role in helping me stay consistent and prioritize my health. If you’re local to St. Louis and have been looking for personal training or guidance on your own fitness journey, I highly encourage you to check her out.
I’m excited to turn it over to Angela so she can share more about our training approach and her philosophy for helping women feel their absolute best.
Take it away, Angela!
My name is Angela Merlo. I am a passionate and dedicated group fitness instructor and personal trainer committed to empowering individuals on their journey toward optimal health and wellness. Through personalized coaching and intentional programming, I have had the privilege of helping many people become healthier, stronger, and more confident versions of themselves. I own my own personal training business and teach group fitness classes at a studio called TruFusion in St. Louis. When working with clients, I focus on the whole person, helping transform not only their body, but also their mindset and overall quality of life
I have been training Racquel since 2022, and over the years she has become much more than a client—she truly feels like family. Racquel is a hardworking business owner and a mother of three, so convenience and efficiency are extremely important when it comes to her training. For that reason, I train Racquel at her home three times a week, which allows her to stay consistent while balancing the demands of work, family, and life. After our sessions, she often unwinds in the sauna as part of her recovery routine.
What makes training Racquel so special is not just the workouts themselves, but the energy and environment we’ve created around them. Some days her twin daughters wander into the room mid-session and turn the workout space into an impromptu dance floor. Music comes on, they start dancing, and suddenly we are all laughing in the middle of a set. Other times, they join in and try a few of the exercises with their mom. Watching Racquel lead by example—showing them what strength, discipline, and self-care look like—is one of my favorite parts of our training together.
Those moments remind me that fitness is about more than sets and reps. It’s about creating a positive relationship with movement and showing the next generation what taking care of your body looks like.
Our sessions are always productive, but they’re also fun. Racquel and I laugh a lot, share stories about life and family, and catch up while she works through each exercise. In some ways, the workouts become a form of stress relief —a space where she can focus on herself, recharge, and leave feeling stronger both physically and mentally. When clients begin to look forward to their workouts, that’s when real consistency and long-term progress happen.
When designing Racquel’s training program, my main goal is to keep her workouts effective, challenging, and engaging so she continues to progress and never hits a plateau. I structure her workouts in two-week cycles that alternate between strength-focused and hybrid training styles.
One week, Racquel completes two strict strength training days and one hybrid training day that incorporates cardio. The following week, we switch the structure to two hybrid training days with cardio and one strict lifting day. Alternating this structure keeps her body adapting while allowing her to build both strength and endurance.
Each week, our sessions are organized around a clear focus:
● One upper body day
● One lower body and legs day
● One total body training day
This split allows us to target every major muscle group while still giving her body time to recover and grow stronger.
On weeks where Racquel has only one cardio-focused hybrid day, I place more emphasis on cardio during that session by incorporating longer-distance work and sustained effort. When she has two hybrid cardio days, I shift toward more HIIT-style training, using short, powerful bursts of effort followed by brief recovery periods. This approach helps improve cardiovascular fitness while still supporting muscle development.
During strict lifting sessions, I vary the training stimulus to keep the body adapting. Some days we focus on lighter weights with higher repetitions or time-based sets. Other sessions involve heavier weights with lower repetitions and shorter work intervals. This variation maximizes muscle engagement, improves strength, and keeps the workouts both effective and exciting.
On weeks where we incorporate two hybrid training days, I often include high-volume strength movements that are strong and dynamic. These exercises elevate her heart rate even during the lifting portion of the workout. We frequently finish these sessions with challenging “burners” designed to push the muscles and leave her feeling accomplished.
And Racquel loves a good burner at the end—( at least that is what I tell myself) especially when she powers through a set that once felt impossible and realizes just how much stronger she has become.
Along with strength and HIIT training, I also incorporate low-impact movements inspired by Pilates. These exercises help improve core stability, posture, and muscle control while focusing on lengthening, sculpting, and toning her body.
Integrating these movements helps Racquel build strength in a balanced way while supporting mobility and injury prevention. This combination of strength, conditioning, and controlled movement is what allows her to train hard while staying healthy long-term.
My training philosophy
A key part of my training philosophy is encouraging my clients to train like athletes. Whether someone considers themselves an athlete or not, approaching training with that mindset builds both physical and mental strength.
Training with intention, pushing past limits, and striving for progress helps people either maintain their athleticism or develop it over time. Racquel embodies this mindset every time she trains. Her dedication and willingness to push herself allow us to keep progressing and reaching new milestones.
My ultimate goal with Racquel is to help her continue progressing while building a strong, lean, and sculpted physique. Combining strength training, HIIT conditioning, and controlled low-impact movements creates a balanced approach that helps all women feel powerful, confident, and energized.
Racquel is one of the most loyal and dedicated clients I have ever worked with. Her work ethic, consistency, and positive attitude make her an absolute joy to train. As her personal trainer, my priority is to keep challenging her, supporting her goals, and ensuring she continues to see the results she works so hard for.
Helping Racquel feel strong, confident, and at her best is what makes this work so rewarding.
And on the days when her daughters run in and turn the workout into a dance party, it’s a reminder that fitness isn’t just about building strength—it’s about building a life where health, happiness, and family all move together.
Interested in learning more about Angela’s approach to training?
If you’re local to St. Louis and looking for personalized fitness coaching, or strength training, Angela would love to connect.
You can follow Angela on Instagram at @angelamerlo.fitness or contact her directly at 314-698-1079 to learn more about her personal training services.
