Online fitness coaching for people in New Hampshire

How New Hampshire trains, per the CDC's state survey

In 2023, 43.4% of adults in New Hampshire reported muscle-strengthening activities on 2 or more days a week (BRFSS, 95% CI 41.6 to 45.3). In 2025, 17.5% reported no leisure-time physical activity at all (BRFSS, 95% CI 16.0 to 19.0).

Daily life in New Hampshire, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 16.8% of workers who live here work from home (90% margin of error plus or minus 0.4); commuters average 26.7 minutes to work (90% margin of error plus or minus 0.2); the median age is 43.3 years (90% margin of error plus or minus 0.1); 92.9% 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.

I hike and ski. Do I actually need to lift?

If you want to keep doing both for a long time, yes. The state survey puts New Hampshire among the lower shares of adults reporting no activity and among the higher shares lifting twice a week, so a lot of people here already do one or the other. Hiking and skiing build endurance, but on their own they do not progress the strength in the legs and back that carries you down a mountain. Two strength sessions a week around the big movements are not a replacement for the trail; they are what keeps the trail available. The plan puts them on the days the mountain is not. Coaching to build muscle is the program.

I am in my fifties. How is the program different?

It progresses more carefully and it recovers on purpose. New Hampshire’s median age is well above the middle of these pages, and the plan assumes you want to be training in ten years, not peaking in ten weeks. So the program adds a rep or a set before it adds weight, keeps most sets inside a comfortable range, and treats a recovery day as part of the plan rather than a missed one. The weekly call runs on the connection almost every household here already has. If something hurts or a doctor is managing a condition, that comes first. Progressive overload, explained is the mechanism.

Half the year is winter. What happens to the plan?

Nothing, by design. The lifting happens in a gym or a basement all year, so the sessions are the same in January as in July; what changes is the walking, which moves indoors to a treadmill or a hallway with a floor you can hit in a storm. New Hampshire has one of the higher work-from-home shares on these pages and a commute near the middle, so a lot of weeks here have a midday window an office week does not, and the plan writes one session into it. A snowed-in week becomes a shorter week, not a lost one, and the call still happens. Coaching for a busy week covers the weeks that do not hold still.

Neighboring states

• Massachusetts
• Vermont
• Maine

Up a level: Online coaching by state · How one-to-one online coaching works · Coaching to build muscle · Progressive overload, explained · Coaching for a week that doesn’t hold still · Apply for coaching