Online fitness coaching for people in the Miami–Fort Lauderdale–West Palm Beach area

How the Miami–Fort Lauderdale–West Palm Beach area trains, per the CDC’s metro survey

In 2023, an estimated 43.1% of adults in the Miami–Fort Lauderdale–West Palm Beach area reported muscle-strengthening exercises two or more times a week (CDC SMART BRFSS, 95% CI 38.5 to 47.7). In 2024, an estimated 25.8% reported no physical activity or exercise in the past month (CDC SMART BRFSS, 95% CI 21.6 to 30.0). Metro samples are smaller than the state survey’s, so read the range in brackets more than the single number.

Daily life in the Miami–Fort Lauderdale–West Palm Beach area, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 14.5% of workers who live here work from home (90% margin of error plus or minus 0.2); commuters average 29.3 minutes to work (90% margin of error plus or minus 0.1); the median age is 41.8 years (90% margin of error plus or minus 0.2); 90.9% 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 Miami–Fort Lauderdale–West Palm Beach area

At the MIAMI INTL AP station (USW00012839, 10.9 km from Miami's Census internal point), the 1991–2020 normal July high is 90.6 F, with 91.4 days a year at or above 90 F on average, an average January low of 61 F, and 67.41 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.

Why is there a metro page when the cities have their own?

Because the activity survey only exists at this size. The CDC publishes its survey figures for the metro as a whole, not for each city, so this is the one page where those two numbers about how adults here move and lift are measured for the place itself rather than borrowed from the state. The city pages carry what is specific to each city: its own Census and CDC estimates and its own questions. If your city is listed below, read both. If it is not, this page is the closest measured picture of the week you are training in, and the plan is written for your actual week either way, with the sessions moved when it changes.

How does the plan handle summer here?

It moves the outdoor work and leaves the lifting alone. With that many days a year at or above 90 F and that much rain, an outdoor session at noon is the one that gets skipped. So walks, runs and anything done outside go to early morning or after dark from about May to October, the strength sessions stay indoors all year, and a storm is a reason to swap a walk for a short session at home, not a reason to lose the day. I train in the same weather, so the plan is built for it from the first week.

City pages in the Miami–Fort Lauderdale–West Palm Beach area

• Miami
• Fort Lauderdale
• Hollywood
• West Palm Beach
• Boca Raton

Other metro areas

• Orlando area
• Tampa Bay area
• Houston area

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