Online fitness coaching for people in the Sacramento–Roseville–Folsom area

How the Sacramento–Roseville–Folsom area trains, per the CDC’s metro survey

In 2023, an estimated 42.8% of adults in the Sacramento–Roseville–Folsom area reported muscle-strengthening exercises two or more times a week (CDC SMART BRFSS, 95% CI 36.8 to 48.8). In 2024, an estimated 16.7% reported no physical activity or exercise in the past month (CDC SMART BRFSS, 95% CI 12.6 to 20.8). Metro samples are smaller than the state survey’s, so read the range in brackets more than the single number.

Daily life in the Sacramento–Roseville–Folsom area, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 19.9% of workers who live here work from home (90% margin of error plus or minus 0.4); commuters average 27.1 minutes to work (90% margin of error plus or minus 0.3); the median age is 38.5 years (90% margin of error plus or minus 0.1); 93.8% of households have a broadband subscription (90% margin of error plus or minus 0.2). Metro-area figures: your own city may differ.

Training through the heat in the Sacramento–Roseville–Folsom area

At the SACRAMENTO 5 ESE station (USW00023271, 4.7 km from Sacramento's Census internal point), the 1991–2020 normal July high is 94.4 F, with 89.9 days a year at or above 90 F on average, an average January low of 41.1 F, and 19.2 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 scheduled around your time zone. Between calls, you can message me with questions.

How do I train through a Central Valley summer?

Early, late or indoors, and the plan is written that way for the hot months. With close to ninety days a year at or above 90 F and July highs in the mid-nineties, a midday run or an afternoon outdoor session is the one that gets dropped. So the outdoor work goes to early morning or after dark, and lifting stays indoors all year. On the hottest stretches, outdoor conditioning swaps for a short indoor session so the week still counts. In the cooler months outdoor training can go wherever your week has room for it. The weekly call is where the plan switches between the two.

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

It puts the harder sessions on those days. The figure above says about one in five workers here works from home, and a home workday has slots an office day does not: before the first call, a long lunch, the end of the day with no drive. On commuting days, a shorter session or a walk covers it. A home setup with a bench and a few adjustable dumbbells carries most of the program, with a gym day or two for heavier lower-body work. When your office days change, the weekly call is where we move the sessions so the week stays whole.

Other metro areas

• Portland area
• Los Angeles area
• Inland Empire (Riverside–San Bernardino)

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