Online fitness coaching for people in the Charlotte–Concord–Gastonia area
The Charlotte metro crosses the state line from Charlotte and Concord into the South Carolina counties to its south, with a younger median age, a high work-from-home share and four distinct seasons. Diogo is based in South Florida and coaches online. Charlotte is on Eastern time, the same as me, so the call can go anywhere in your evening.
How the Charlotte–Concord–Gastonia area trains, per the CDC’s metro survey
In 2023, an estimated 38.8% of adults in the Charlotte–Concord–Gastonia area reported muscle-strengthening exercises two or more times a week (CDC SMART BRFSS, 95% CI 34.1 to 43.4). In 2024, an estimated 18.7% reported no physical activity or exercise in the past month (CDC SMART BRFSS, 95% CI 15.9 to 21.4). Metro samples are smaller than the state survey’s, so read the range in brackets more than the single number.
Daily life in the Charlotte–Concord–Gastonia area, by the numbers
From the Census Bureau's American Community Survey, published value and margin of error together: about 21.3% of workers who live here work from home (90% margin of error plus or minus 0.3); commuters average 26.6 minutes to work (90% margin of error plus or minus 0.2); the median age is 37.9 years (90% margin of error plus or minus 0.1); 92.7% 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 Charlotte–Concord–Gastonia area
At the CHARLOTTE DOUGLAS AP station (USW00013881, 11.4 km from Charlotte's Census internal point), the 1991–2020 normals are a July high of 90.3 F, a January low of 31.8 F, 49.2 days a year at or above 90 F, and 43.6 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 twice a week. Is that a problem for starting?
No, it just means a lot of people here start from zero, and the plan is built for that. The survey figures above say most adults in the metro move in some way, but under half do muscle-strengthening work twice a week. If that is you, the first month is two full-body sessions a week of five or six movements, with weights light enough to learn the pattern, and progress comes from adding a rep or a set before adding weight. Most of the early gains come from showing up to the second and third week, which is what the weekly call is there to protect.
I live in South Carolina and work in Charlotte. Does that change anything?
Only where the sessions go. A commute across the state line is part of the day that does not move, so the plan is built around it: the harder sessions go on any work-from-home days, one session can move to the morning before the drive, and the weekend carries one more. The coaching itself is the same in both states, the app and the weekly call work the same way anywhere, and the call is on Eastern time on both sides of the line. If your days in the office change week to week, that is what the call is for: we place next week’s sessions into the days you will actually have.
City pages in the Charlotte–Concord–Gastonia area
Other metro areas
Up a level: North Carolina · South Carolina · How one-to-one online coaching works · How to start lifting weights · Your first month of online coaching · Apply for coaching
Sources
- CDC, Division of Population Health — Behavioral Risk Factors: Selected Metropolitan Area Risk Trends (SMART) MMSA Prevalence Data, 2011 to present (j32a-sa6u). _TOTINDA: BRFSS SMART 2024; _PASTRNG: BRFSS SMART 2023. source
- U.S. Census Bureau (data.census.gov table API) — American Community Survey 5-year 2020-2024 (ACSDP5Y2024.DP02/DP03, ACSDT5Y2024.B01002). DP03 (0024PE/PM): ACS 2020-2024 5-year, published value and 90% MOE; DP02 (0154PE/PM): ACS 2020-2024 5-year, published value and 90% MOE; B01002 (001E/M): ACS 2020-2024 5-year, published value and 90% MOE; DP03 (0025E/M): ACS 2020-2024 5-year, published value and 90% MOE. source
- NOAA National Centers for Environmental Information — U.S. Climate Normals 2020: U.S. Monthly Climate Normals (1991-2020), v1.0.1, DOI 10.25921/wck8-er13. noaa-jul-high: 1991-2020 normals; station USW00013881, years of record July TMAX 30, January TMIN 28, 90 F days 30, precipitation 30; noaa-jan-low: 1991-2020 normals; station USW00013881, years of record July TMAX 30, January TMIN 28, 90 F days 30, precipitation 30. source
- NOAA National Centers for Environmental Information — U.S. Climate Normals 2020: U.S. Annual/Seasonal Climate Normals (1991-2020), DOI 10.25921/4ek7-fk11. noaa-days-90: 1991-2020 normals; station USW00013881, years of record July TMAX 30, January TMIN 28, 90 F days 30, precipitation 30; noaa-precip: 1991-2020 normals; station USW00013881, years of record July TMAX 30, January TMIN 28, 90 F days 30, precipitation 30. source
- Source: CDC. Materials developed by CDC; the data are available on the agency website (data.cdc.gov) at no charge. Use of this material does not imply endorsement by CDC, ATSDR, HHS or the United States Government of Diogo Fitness or its services. Reference to specific commercial products, manufacturers, companies, or trademarks does not constitute its endorsement or recommendation by the U.S. Government, Department of Health and Human Services, or Centers for Disease Control and Prevention.
- This product uses Census Bureau data but is not endorsed or certified by the Census Bureau. ACS figures are 2020-2024 5-year published estimates and margins of error retrieved from data.census.gov, the Census Bureau's own server (keyless table endpoint).
- Palecki, M., Durre, I., Applequist, S., Arguez, A., Lawrimore, J. (2021). U.S. Climate Normals 2020: U.S. Monthly Climate Normals (1991-2020), https://doi.org/10.25921/wck8-er13, and U.S. Annual/Seasonal Climate Normals (1991-2020), https://doi.org/10.25921/4ek7-fk11. NOAA National Centers for Environmental Information. Normals are 30-year station averages and apply less well with distance from the station.