Online fitness coaching for people in Chandler

Activity and sleep in Chandler

Age-adjusted, an estimated 17.1% of adults in Chandler report no leisure-time physical activity (a modeled estimate, 95% CI 15.4 to 19.0). An estimated 34.6% usually sleep less than 7 hours in a 24-hour period (same kind of estimate, 95% CI 31.3 to 38.1).

Daily life in Chandler, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 25.3% of workers who live here work from home (90% margin of error plus or minus 1.0); commuters average 23.9 minutes to work (90% margin of error plus or minus 0.5); the median age is 37.5 years (90% margin of error plus or minus 0.6); 95.3% of households have a broadband subscription (90% margin of error plus or minus 0.5).

Training through the Chandler heat

At the PHOENIX SKY HARBOR INTL AP station (USW00023183, 21.4 km from the Census internal point), the 1991–2020 normal July high is 106.5 F, with 173.4 days a year at or above 90 F on average, an average January low of 46 F, and 7.22 inches of rain a year.

How coaching works from a distance

Diogo is based in South Florida and coaches online. Your workouts live in the Trainerize app, you weigh in twice a week, you send progress photos every two weeks, and we talk on a weekly call — for Chandler that is Arizona time, which does not change in spring or fall, so we reset the call when my clock moves. Between calls, you can message me with questions.

I work from home. How does the plan use that?

It books the slot your commute would have taken. The figure above says about a quarter of workers in Chandler work from home, and a home workday can stretch to fill every hour unless something is in the calendar first. So the plan puts a session before the first call or at lunch, the same time on the same days, treated like a meeting you do not move. A bench and adjustable dumbbells at home carry most of the program; a gym day or two covers the heavier lower-body work. Nearly every household here has broadband, so the weekly video call is never the hard part.

Does the summer change the plan?

Completely for the outdoor half, not at all for the lifting. The station figures above show nearly half the days of the year at or above 90 F, so in the hot months anything outside goes to before sunrise or after dark, and the strength sessions stay indoors. The mild winter, with January lows well above freezing, is the reward: in the cool months outdoor training works at more hours of the day, and the plan moves walks, runs and hikes back into daylight. The weekly call is where that switch happens, twice a year, so the routine never has to start over.

Next steps

• How one-to-one online coaching works
• Coaching for a week that doesn’t hold still
• A dumbbell workout plan for home
• Apply for coaching

Browse nearby: Phoenix–Mesa–Chandler area · Mesa