Online fitness coaching for people in the Washington–Arlington–Alexandria area

How the Washington–Arlington–Alexandria area trains, per the CDC’s metro survey

In 2024, an estimated 17.7% of adults in the Washington–Arlington–Alexandria area reported no physical activity or exercise in the past month (CDC SMART BRFSS, 95% CI 16.2 to 19.1). Metro samples are smaller than the state survey’s, so read the range in brackets more than the single number.

The CDC’s metro-area survey has no strength-training figure for the Washington–Arlington–Alexandria area for 2023 or later, so none is shown here, and the state’s figure is not used in its place.

Daily life in the Washington–Arlington–Alexandria area, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 25.4% of workers who live here work from home (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); 94.7% of households have a broadband subscription (90% margin of error plus or minus 0.1). Metro-area figures: your own city may differ.

Training around a long commute in the Washington–Arlington–Alexandria area

Commuters who live here average 32.4 minutes to work (90% margin of error plus or minus 0.1), 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.

Climate in the Washington–Arlington–Alexandria area

At the WASHINGTON REAGAN AP station (USW00013743, 6.4 km from Washington's Census internal point), the 1991–2020 normals are a July high of 89.6 F, a January low of 30.1 F, 40 days a year at or above 90 F, and 41.82 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.

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

On the days you do not make the drive, and before the ones you do. A mean commute over half an hour each way is an hour of the day gone, and the session planned for after it is the one that loses most often. The figure above says about a quarter of workers here work from home, so if you are one of them, the harder sessions go on those days. On office days, one session moves to the morning before you leave or to a gym near work, and a short home session covers the rest. The weekly call is where we move them when your office days change.

Why is there only one survey figure on this page?

Because that is the one the CDC publishes for this metro. Its metro-area survey has a recent figure for adults who reported no physical activity in the past month, fewer than one in five here, but not one for how many lift twice a week, and this site does not fill the gap with the state number. What the one figure says is still useful: most adults in the metro move in some way, and the question for most people is not whether they are active but whether their training is going anywhere. That is what a plan with progression and a weekly check-in is for.

Other metro areas

• Baltimore area
• Richmond area
• Hampton Roads (Virginia Beach–Norfolk)

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