Online fitness coaching for people in Hawaii

How Hawaii trains, per the CDC's state survey

In 2023, 43.2% of adults in Hawaii reported muscle-strengthening activities on 2 or more days a week (BRFSS, 95% CI 41.6 to 44.9). In 2025, 18.4% reported no leisure-time physical activity at all (BRFSS, 95% CI 17.2 to 19.6).

Daily life in Hawaii, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 9.6% of workers who live here work from home (90% margin of error plus or minus 0.3); commuters average 26.2 minutes to work (90% margin of error plus or minus 0.2); the median age is 40.9 years (90% margin of error plus or minus 0.1); 92.0% of households have a broadband subscription (90% margin of error plus or minus 0.3). State figures: your own city may differ.

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.

You are five or six hours ahead of me. How does a weekly call work?

Your morning is my afternoon, and that is the slot. Hawaii keeps standard time all year, so it is five hours behind South Florida in winter and six in summer, which means a call at seven or eight in your morning lands in my early afternoon; a message you send at the end of your day is waiting for me when mine starts, and you usually have an answer before you train. Hawaii has one of the higher household broadband shares on these pages, so the app and the call are never the hard part. The median age here is above the middle, and the program is written for someone who wants to be training in ten years. What online fitness coaching actually is walks through the setup.

I surf, paddle and hike. Do I need a strength program at all?

If you want the water and the trail for another thirty years, yes. The state survey puts Hawaii among the lower shares of adults reporting no activity on these pages and among the higher shares lifting twice a week, so a lot of people here already do both; the ones who do the first and not the second are the ones who write to me after a shoulder or a back has had a bad season. Two strength sessions a week around the big movements do not replace the ocean; they are what keeps it available. The plan puts them on the flat days. Coaching to build muscle is the program.

Almost nobody here works from home. Does the plan expect a free afternoon?

No. Hawaii has one of the smaller work-from-home shares on these pages and a commute in the middle, which describes an office-and-drive week; the plan never assumes a midday hour. It assumes early mornings for the people who have them, which here is most people, a gym between work and home for the rest, and one longer session at the weekend. Each session is forty minutes around the big movements, named in advance, with a smallest version for the day the traffic ate the evening. What is online is the coaching, not the training. Coaching for a busy week is the shape of it.

West Coast states on these pages

• California
• Washington
• Oregon

Up a level: Online coaching by state · How one-to-one online coaching works · What online fitness coaching actually is · Coaching to build muscle · Coaching for a week that doesn’t hold still · Apply for coaching