Online fitness coaching for people in the Denver–Aurora–Centennial area

How the Denver–Aurora–Centennial area trains, per the CDC’s metro survey

In 2023, an estimated 46.7% of adults in the Denver–Aurora–Centennial area reported muscle-strengthening exercises two or more times a week (CDC SMART BRFSS, 95% CI 44.8 to 48.7). In 2024, an estimated 14.9% reported no physical activity or exercise in the past month (CDC SMART BRFSS, 95% CI 13.8 to 15.9). Metro samples are smaller than the state survey’s, so read the range in brackets more than the single number.

Daily life in the Denver–Aurora–Centennial area, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 23.9% of workers who live here work from home (90% margin of error plus or minus 0.3); commuters average 27.0 minutes to work (90% margin of error plus or minus 0.2); the median age is 37.3 years (90% margin of error plus or minus 0.1); 94.4% of households have a broadband subscription (90% margin of error plus or minus 0.2). Metro-area figures: your own city may differ.

Climate in the Denver–Aurora–Centennial area

At the DENVER-STAPLETON station (USW00023062, 1.0 km from Denver's Census internal point), the 1991–2020 normals are a July high of 90.2 F, a January low of 17.6 F, 42.2 days a year at or above 90 F, and 15.36 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.

I already hike, ski and lift. What is left to coach?

The way the pieces fit together. The survey figures above say this is a very active metro, so the question is rarely whether you train; it is whether the lifting, the trail days and the ski season are working with each other or against each other. A heavy leg day before a long hike, or a strength program that stops every winter weekend, is how a year of effort ends up going nowhere. Coaching plans the strength work around the outdoor calendar you already have, so the lifts progress through the season instead of resetting, and the mountain days stay good.

I work from home. Does the plan use that?

It is the easiest week to write. A work-from-home share as high as the figure above means a lot of weeks here have no commute in them at all, and that frees the slots a commute would take: before the first call, a long lunch, the end of the day. The plan puts sessions into one of those and keeps them there, so training stops competing with the evening. On days you do go in, a shorter session covers it. A home setup with a bench and adjustable dumbbells carries most of the program; a gym day once or twice a week covers the heavier lower-body work.

City pages in the Denver–Aurora–Centennial area

• Aurora
• Centennial

Other metro areas

• Phoenix area
• Los Angeles area
• Chicago area

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