Online fitness coaching for people in Ontario

Activity and sleep in Ontario

Age-adjusted, an estimated 28.1% of adults in Ontario report no leisure-time physical activity (a modeled estimate, 95% CI 24.9 to 31.4). An estimated 38.2% usually sleep less than 7 hours in a 24-hour period (same kind of estimate, 95% CI 34.1 to 42.8).

Daily life in Ontario, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 9.1% of workers who live here work from home (90% margin of error plus or minus 0.9); the median age is 33.5 years (90% margin of error plus or minus 0.7); 94.9% of households have a broadband subscription (90% margin of error plus or minus 0.8).

Training around a long commute in Ontario

Commuters who live here average 31.5 minutes to work (90% margin of error plus or minus 0.9), per the Census Bureau's American Community Survey.

A long commute is the first thing the plan is built around here, because it is the part of the day that does not move.

Training through the Ontario heat

At the ONTARIO INTL AP station (USW00003102, 2.2 km from the Census internal point), the 1991–2020 normal July high is 93.8 F, with 93.2 days a year at or above 90 F on average, an average January low of 44.6 F, and 11.64 inches of rain a year. Partial records behind some of these: July high 21 years (flag R, representative: at least 10 but fewer than 24 years), January low 13 years (flag R, representative: at least 10 but fewer than 24 years), 90 F days 19 years (flag R, representative: at least 10 but fewer than 24 years), precipitation 21 years (flag P, provisional).

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 Ontario that is Pacific time, three hours behind me, so the call usually lands in your early evening or my early morning. Between calls, you can message me with questions.

My long commute takes the evening. When do I train?

Before the drive, on the weekend, and in short sessions at home. A mean commute over half an hour each way is an hour of the day gone, and with fewer than one in ten workers in Ontario working from home, most weeks have no home days to fall back on. So the plan does not count on the evening: one session moves to the morning before you leave, one goes to the weekend, and a third is a short home session of four movements that still counts. Two sessions in a hard week are a week that kept going, and the weekly call moves them when the schedule changes.

Does the heat change the plan?

It changes when the outdoor work happens. With more than ninety days a year at or above 90 F, a summer walk or run goes to early morning or after dark, and the lifting stays indoors all year. The mild winter, with January lows well above freezing, is the easy season: in the cooler months, outdoor work can go wherever your week has room. For someone with a long commute, the practical answer in summer is often a short indoor session at home instead of an outdoor one, so the heat never becomes the reason a week is lost. The weekly call is where that choice is made.

Next steps

• How one-to-one online coaching works
• Coaching for a week that doesn’t hold still
• A 30-minute workout that still counts
• Apply for coaching

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