Online fitness coaching for people in San Bernardino

Activity and sleep in San Bernardino

Age-adjusted, an estimated 33.0% of adults in San Bernardino report no leisure-time physical activity (a modeled estimate, 95% CI 29.5 to 36.5). An estimated 40.4% usually sleep less than 7 hours in a 24-hour period (same kind of estimate, 95% CI 36.2 to 45.1).

Daily life in San Bernardino, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 6.2% of workers who live here work from home (90% margin of error plus or minus 0.7); commuters average 29.7 minutes to work (90% margin of error plus or minus 0.8); the median age is 32.2 years (90% margin of error plus or minus 0.5); 89.0% of households have a broadband subscription (90% margin of error plus or minus 1.1).

Training through the San Bernardino heat

At the REDLANDS station (USC00047306, 14.8 km from the Census internal point), the 1991–2020 normal July high is 95.4 F, with 104.1 days a year at or above 90 F on average, an average January low of 41.1 F, and 12.87 inches of rain a year. Partial records behind some of these: July high 19 years (flag R, representative: at least 10 but fewer than 24 years), January low 17 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).

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 San Bernardino 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.

About a third of adults here report no activity. Where would I start?

With the smallest week that still counts. The CDC’s model-based estimate above says about a third of adults in San Bernardino report no leisure-time physical activity, so starting from zero is normal here, not a reason to wait. The first month is two sessions a week of five or six movements, with weights light enough to learn each one, and a daily walk with a floor low enough to keep on a bad day. The plan is written as sessions per week rather than fixed days, so a week that moves around still counts. The weekly call is there to protect the routine while it is new.

How do I train through an inland summer?

Indoors for the hard work and at the edges of the day for the rest. With more than a hundred days a year at or above 90 F and July highs in the mid-nineties, an afternoon session outside is the one the heat cancels. So the lifting stays indoors all year, walks and runs go to the first hour of light or after dark in the hot months, and the hottest stretches swap outdoor conditioning for a short indoor session so the week still counts. The cooler months are when outdoor training can go back to whatever time suits you.

Next steps

• How one-to-one online coaching works
• How to start lifting weights
• The best time to work out
• Apply for coaching

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