Online fitness coaching for people in Naperville

Activity and sleep in Naperville

Age-adjusted, an estimated 15.7% of adults in Naperville report no leisure-time physical activity (a modeled estimate, 95% CI 13.7 to 17.8). An estimated 34.2% usually sleep less than 7 hours in a 24-hour period (same kind of estimate, 95% CI 30.2 to 38.1).

Daily life in Naperville, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 31.1% of workers who live here work from home (90% margin of error plus or minus 1.3); the median age is 40.4 years (90% margin of error plus or minus 0.9); 97.5% of households have a broadband subscription (90% margin of error plus or minus 0.5).

Training around a long commute in Naperville

Commuters who live here average 30.5 minutes to work (90% margin of error plus or minus 0.8), per the Census Bureau's American Community Survey.

A long commute shapes the office days here, so the plan puts the harder sessions on the days without one.

Climate in Naperville

At the AURORA station (USC00110338, 12.7 km from the Census internal point), the 1991–2020 normals are a July high of 84 F, a January low of 16 F, 16.5 days a year at or above 90 F, and 39.47 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 — for Naperville that is Central time, an hour behind me, which puts the call comfortably in your evening. Between calls, you can message me with questions.

I split my week between home and the office. How does the plan handle that?

It gives each kind of day its own job. The figures above say nearly a third of workers in Naperville work from home and the mean commute is over half an hour, so if your week mixes home days and office days, each kind of day gets its own job. The harder, longer sessions go on home days, before the first call or at lunch, and office days get a short session before you leave or a walk at lunch. When your office days move, the weekly call moves the sessions, so the program follows the week you actually have instead of the one on a template.

I’m over forty. Does the program change?

The structure stays and the progression gets more careful. Naperville’s median age is over forty, and the CDC’s estimate above says about one in six adults here report no leisure-time activity. Those are figures about the city, not about you; what matters is where you are starting from. The program adds a rep or a set before it adds weight, keeps most sets a few reps short of failure, and treats recovery days as part of the plan. If something hurts in a sharp way rather than a tired way, see a doctor first; I am a fitness coach, not a doctor.

Next steps

• How one-to-one online coaching works
• Coaching for a week that doesn’t hold still
• Progressive overload, explained
• Apply for coaching

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