Online fitness coaching for people in New York

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

In 2023, 41.8% of adults in New York reported muscle-strengthening activities on 2 or more days a week (BRFSS, 95% CI 40.7 to 43.0). In 2025, 24.2% reported no leisure-time physical activity at all (BRFSS, 95% CI 23.3 to 25.1).

Daily life in New York, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 14.9% of workers who live here work from home (90% margin of error plus or minus 0.1); the median age is 39.8 years (90% margin of error plus or minus 0.1); 90.8% of households have a broadband subscription (90% margin of error plus or minus 0.1). State figures: your own city may differ.

Training around a long commute in New York

Commuters who live here average 32.6 minutes to work (90% margin of error plus or minus 0.1), per the Census Bureau's American Community Survey.

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.

My commute is the longest part of my day. Where does training go?

Into the days it fits, and into the commute itself. New York’s mean commute is the longest on these pages, and most New Yorkers do not work from home, so the plan does not pretend you have an empty evening five nights a week. Two or three lifting sessions, placed where the week has room, forty minutes each. The commute counts too: if part of it is on foot, that is your step floor, and we count it instead of asking you to add a walk on top of a long day.

So many people here do nothing at all. Is that a New York thing?

The state survey says New York has one of the higher shares of adults reporting no leisure-time activity among the states on these pages, while the share who lift two or more days a week is close to the others. My read is that it is a time thing, not a motivation thing: when the day is long, the first thing cut is the hour that was never scheduled. The fix is a plan that is small enough to survive the long day and a person who notices when it slips. Why you keep starting over is the longer answer.

Do you coach people in the city and upstate the same way?

The same method, a different week. The state figures blend a dense city with a lot of towns, and the plan does not care which you are in: workouts in the app, two weigh-ins a week, one weekly call on the connection most New York households already have. What changes is where the sessions land. A city week with a gym on the way home looks different from a town week with a drive to one, and the weekly call is where that gets decided.

Neighboring states

• New Jersey
• Pennsylvania
• Massachusetts
• Connecticut
• Vermont

Up a level: Online coaching by state · How one-to-one online coaching works · Coaching for a week that doesn’t hold still · Why you keep starting over · Is an online fitness coach worth it? · Apply for coaching