Fit city: Team training

If the thought of transforming yourself from a sofa-surfing slouch into a Twinkie-spurning exercise junkie turns your quadriceps to jelly, consider this: You don't have to go it alone.

A fitness trainer can help you set goals, motivate you, prevent injury and monitor your progress. But how do you find a good one?

You can start at your gym, if you belong to one. Or get a reference from a friend or physician. You can also check the responses on a July 21 Fit City blog post that asked Central Texans why they love their trainers. Here's a sampling.

pleblanc@statesman.com; 445-399

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Trainer Stephanie Flores, 31, of J. Nettles Fitness and client Erin Griffin, 27, public relations account director

Working together: Almost three years.

What Griffin says about Flores: "Stephanie helped me regain my confidence and competitive edge, which I had lost after gaining weight once I joined the workforce. Challenging me with every workout, keeping my motivation level high and creating a workout program that was the right one for my needs are among key reasons why I value Stephanie as my trainer. Almost 90 pounds lighter, having completed three half-marathons and being able to play competitive soccer again, I attribute my improved health and rediscovered spirit to my experience with Stephanie."

Training: Certified by American Council on Exercise, National Academy of Sports Medicine and National Council on Strength & Fitness.

Favorite exercises: Pull-ups, push-ups and squats. "I like them because they can be done with modifications for every person on every level. If I had to choose one it would be the pull-up, because it requires so much strength."

Specialization: Competition physique training, which is similar to bodybuilding but emphasizes feminine symmetry, proportion and poise.

Best advice: "Trust your trainer and the program they've designed for you."

How she helped Griffin lose weight: "I geared things toward sports training. She played soccer in college, so I played off her inner athlete. We worked on nutrition, and I gave her cardio and weight homework assignments on days she wasn't seeing me."

Nutrition tip: "Pick and choose your battles when it comes to eating. Just because you want something sweet doesn't mean go for the peanut butter cheesecake. At a Mexican food restaurant, get a napkin, put a handful of chips on it and push the basket away."

Trainer Liana Mauro, 28, of Mauro Pilates and client Joe Stephens, 28, attorney and triathlete

Working together: One year

What Stephens says about Mauro: "With Liana's guidance and personalized programs, I qualified for the Boston Marathon (with a 3:03 here in the Austin Marathon) and for the 70.3 World Championships at Ironman 70.3 Texas. She tailors all her workouts to me. I have stayed 100 percent injury free and my all-around performance has skyrocketed. And she keeps things fun — you should just try one of her paddle Pilates classes."

Endurance athletes pride themselves on their toughness. "So when you walk into a Pilates studio, especially as a male, you think anything is going to be easy," Stephens says. "With Liana, the exact reverse is true. Sometimes I'm more comfortable on a 100-mile bike ride than during a workout in the studio with her."

Training: Certified by Stott Pilates in mat work, reformer, stability chair, arc barrel, spine corrector, ladder barrel and Cadillac.

Specialization: Pilates for athletes (specifically triathletes), paddle Pilates, Pilates for kids, barre, injury prevention/rehabilitation and weight loss/toning.

Favorite exercise: Side bends on the reformer. "It works on a lot of things at once, spinal mobility and it's a good core strengthening exercise."

Best advice: "Listen to your body."

Philosophy on pushing clients: "I was taught by so many traditional trainers to push through pain, which ultimately led to injury. If you're working with a trainer, make sure they have adequate education about anatomy and movement and that they encourage you to be intuitive with your body. There is a fine line between a good burn and compromising your body — it really is possible to work hard, have results and be pain free."