Online fitness coaching for people in Sandy Springs

Activity and sleep in Sandy Springs

Age-adjusted, an estimated 15.6% of adults in Sandy Springs report no leisure-time physical activity (a modeled estimate, 95% CI 13.6 to 17.9). An estimated 35.8% usually sleep less than 7 hours in a 24-hour period (same kind of estimate, 95% CI 32.0 to 39.6).

Daily life in Sandy Springs, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 31.9% of workers who live here work from home (90% margin of error plus or minus 2.0); commuters average 25.8 minutes to work (90% margin of error plus or minus 1.4); the median age is 36.8 years (90% margin of error plus or minus 0.8); 94.8% of households have a broadband subscription (90% margin of error plus or minus 1.4).

Climate in Sandy Springs

At the ATLANTA PEACHTREE AP station (USW00053863, 8.8 km from the Census internal point), the 1991–2020 normals are a July high of 89.4 F, a January low of 32.7 F, 53.2 days a year at or above 90 F, and 51.43 inches of rain a year. Partial records behind some of these: July high 22 years (flag R, representative: at least 10 but fewer than 24 years), January low 20 years (flag R, representative: at least 10 but fewer than 24 years), 90 F days 22 years (flag R, representative: at least 10 but fewer than 24 years), precipitation 21 years (flag R, representative: at least 10 but fewer than 24 years).

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 Sandy Springs that is Eastern time, the same as me, so the call can go anywhere in your evening. Between calls, you can message me with questions.

I sit at a desk at home all day. Where does movement fit?

In two places: the sessions, and the gaps between calls. The figure above says nearly a third of workers in Sandy Springs work from home, which removes the commute but also the walk to the car, the office stairs and the lunch outside. So the plan has two layers. The first is three strength sessions a week at fixed times. The second is a daily movement floor spread through the workday: a ten-minute walk after lunch, a few sets of something between calls. The CDC’s estimate above says most adults here report some leisure-time activity; the plan makes sure your active days are not just the weekend.

How does the plan change through the year?

The outdoor half follows the weather and the lifting stays put. The station figures above give Sandy Springs warm Julys, January lows just above freezing and a lot of rain, so walks and runs move early or late in summer, to midday in winter, and indoors on a wet week. The strength sessions keep the same days all year, which is what lets them progress. The turn of each season is when routines usually wobble, so the first weekly call of the season sets the new outdoor schedule before the old one falls apart. Nothing about the lifting has to restart.

Next steps

• How one-to-one online coaching works
• Coaching for a week that doesn’t hold still
• How many rest days you need
• Apply for coaching

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