Online fitness coaching for people in the Kansas City area

How the Kansas City area trains, per the CDC’s metro survey

In 2023, an estimated 37.2% of adults in the Kansas City area reported muscle-strengthening exercises two or more times a week (CDC SMART BRFSS, 95% CI 35.2 to 39.2). In 2024, an estimated 21.3% reported no physical activity or exercise in the past month (CDC SMART BRFSS, 95% CI 19.4 to 23.2). Metro samples are smaller than the state survey’s, so read the range in brackets more than the single number.

Daily life in the Kansas City area, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 16.9% of workers who live here work from home (90% margin of error plus or minus 0.3); commuters average 23.2 minutes to work (90% margin of error plus or minus 0.2); the median age is 38.0 years (90% margin of error plus or minus 0.1); 92.1% of households have a broadband subscription (90% margin of error plus or minus 0.2). Metro-area figures: your own city may differ.

Climate in the Kansas City area

At the KANSAS CITY DOWNTOWN AP station (USW00013988, 4.0 km from Kansas City's Census internal point), the 1991–2020 normals are a July high of 90.2 F, a January low of 22.2 F, 47.3 days a year at or above 90 F, and 38.13 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.

Most people here don’t lift. Is that a bad place to start from?

It is the most normal place to start from. The survey figures above say under four in ten adults in the metro do muscle-strengthening work twice a week, and about one in five reported no exercise at all in the past month. If either describes you, the first month is two full-body sessions a week of five or six movements, with weights light enough to learn each one, and progress comes from adding a rep or a set before adding weight. The point of the first month is the second month; the weekly call is there to make sure the second and third weeks happen.

My commute is short. Does that change the plan?

It makes the plan easier to keep. With an average commute under twenty-five minutes, there is usually room on a workday for a session before or after work without giving up the evening. The plan uses that: three sessions a week on the days that suit you, with the harder ones on days that start or end on time, and a short session as the fallback when a day runs long. If you also work from home some days, those carry the longer sessions. The weekly call moves the sessions when the week changes, so a busy stretch costs a session, not the routine.

Other metro areas

• St. Louis area
• Indianapolis area
• Columbus area

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