Online fitness coaching for people in Miami

Activity and sleep in Miami

Age-adjusted, an estimated 32.8% of adults in Miami report no leisure-time physical activity (a modeled estimate, 95% CI 29.2 to 36.4). An estimated 38.3% usually sleep less than 7 hours in a 24-hour period (same kind of estimate, 95% CI 34.0 to 42.9).

Read the estimate as the backdrop, not a diagnosis. In a city where a third of adults report no leisure-time activity, the first job of a plan is to be small enough to start on a Tuesday in July, and the second is to still be there in September.

Daily life in Miami, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 16.0% of workers who live here work from home (90% margin of error plus or minus 0.8); commuters average 27.3 minutes to work (90% margin of error plus or minus 0.5); the median age is 39.3 years (90% margin of error plus or minus 0.5); 83.6% of households have a broadband subscription (90% margin of error plus or minus 1.0).

Training through the Miami heat

At the MIAMI INTL AP station (USW00012839, 10.9 km from the 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.

The flip side of the heat is the warmest winters of the wave: from November to March, Miami is the easiest place in the country to train outdoors. The plan moves the hard sessions early or indoors in summer and gives the outdoor work back in winter, instead of asking you to suffer through one or skip the other.

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 Miami that is Eastern time, so the usual evening and early-morning windows just work. Between calls, you can message me with questions.

Is it even possible to train outside in a Miami summer?

Possible, with rules. With roughly three months of days at or above ninety degrees, outdoor work in summer is early morning or after sunset, and it is walks, short conditioning pieces and mobility, not the lifting. The lifting stays indoors, where the air conditioning is. Then the season turns: the January lows above are warmer than most of the country’s spring, so from late fall to early spring the outdoor sessions come back and the plan gets a second shape. Two plans for two seasons is not a complication; it is what keeps the year whole.

I’m new to training. Where does coaching start in a city like this?

With the smallest week you can keep. The estimate above says about a third of adults here do nothing in their free time, and in my experience the reason is rarely laziness; it is plans that assumed a quiet week in a city that does not have them. So we start at two short sessions you can repeat and a step floor you can hit on a bad day, and we add only when your week has room. Coaching for beginners covers what the first month looks like, and your first day at the gym covers the walk through the door.

My internet is not great. Does that matter?

Less than you would think. Miami has one of the lowest household broadband shares of the cities on these pages, and it changes nothing about the plan: the workouts live in an app on your phone, the weigh-ins are a number you type, and the weekly call runs fine on a phone connection. If video is bad one week, we talk; the call is the point, not the picture.

Next steps

• How one-to-one online coaching works
• What online fitness coaching actually is
• How to choose an online fitness coach
• Coaching for beginners
• Apply for coaching

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