Online fitness coaching for people in the San Jose–Sunnyvale–Santa Clara area

How the San Jose–Sunnyvale–Santa Clara area trains, per the CDC’s metro survey

In 2023, an estimated 39.3% of adults in the San Jose–Sunnyvale–Santa Clara area reported muscle-strengthening exercises two or more times a week (CDC SMART BRFSS, 95% CI 32.6 to 46.0). In 2023, an estimated 19.7% reported no physical activity or exercise in the past month (CDC SMART BRFSS, 95% CI 14.5 to 24.8). Metro samples are smaller than the state survey’s, so read the range in brackets more than the single number.

Daily life in the San Jose–Sunnyvale–Santa Clara area, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 23.5% of workers who live here work from home (90% margin of error plus or minus 0.4); commuters average 26.6 minutes to work (90% margin of error plus or minus 0.2); the median age is 38.0 years (90% margin of error plus or minus 0.2); 95.6% of households have a broadband subscription (90% margin of error plus or minus 0.2). Metro-area figures: your own city may differ.

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.

I work long hours from home. How does the plan fit?

By claiming a fixed slot before the workday claims it. The figure above says nearly a quarter of workers here work from home, and a home workday can expand to fill every hour unless something is booked. So the plan books it: 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, with a gym day for heavier lower-body work. Broadband is the norm here, so the weekly video call is never the hard part.

Most people here move. Is strength training worth adding?

For most people, yes. The survey figures above say about one in five adults in the metro reported no exercise in the past month and fewer than four in ten do muscle-strengthening work twice a week, and both ranges in brackets are wide here, so read them as ranges. The pattern they point to is common: people who walk, run or cycle and have no lifting program with progression in it. Two or three strength sessions a week, written for the equipment you have and adjusted every week from your log, is the part that does not happen on its own. It fits around everything else you already do.

Other metro areas

• Sacramento area
• Los Angeles area
• Portland area

Up a level: California · 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