Online fitness coaching for people in the Oklahoma City area
The Oklahoma City metro spreads out from the city across central Oklahoma, with more than seventy days a year at or above 90 F, a short average commute and about one in ten workers working from home. Diogo is based in South Florida and coaches online. Oklahoma City is on Central time, an hour behind me, so your evening call is my later evening, which works.
How the Oklahoma City area trains, per the CDC’s metro survey
In 2023, an estimated 35.5% of adults in the Oklahoma City area reported muscle-strengthening exercises two or more times a week (CDC SMART BRFSS, 95% CI 33.1 to 38.0). In 2024, an estimated 26.3% reported no physical activity or exercise in the past month (CDC SMART BRFSS, 95% CI 24.2 to 28.4). Metro samples are smaller than the state survey’s, so read the range in brackets more than the single number.
Daily life in the Oklahoma City area, by the numbers
From the Census Bureau's American Community Survey, published value and margin of error together: about 10.7% of workers who live here work from home (90% margin of error plus or minus 0.3); commuters average 23.4 minutes to work (90% margin of error plus or minus 0.2); the median age is 36.0 years (90% margin of error plus or minus 0.2); 91.8% of households have a broadband subscription (90% margin of error plus or minus 0.3). Metro-area figures: your own city may differ.
Training through the heat in the Oklahoma City area
At the OKLAHOMA CITY WILL ROGERS AP station (USW00013967, 11.7 km from Oklahoma City's Census internal point), the 1991–2020 normal July high is 93.1 F, with 73.4 days a year at or above 90 F on average, an average January low of 27 F, and 36.39 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 hard place to start from?
It is the most common place to start from. The survey figures above say just over a third of adults in the metro do muscle-strengthening work twice a week, and about a quarter reported no exercise at all in the past month. If either describes you, the first month is two sessions a week of five or six movements, with weights that leave several reps in reserve, and the progress comes from showing up to week two and week three. The plan adds a rep or a set before it adds weight, and the weekly call is there to protect the routine while it is still new.
How do I train through an Oklahoma summer?
Indoors for the hard work, early or late for the rest. With more than seventy days a year at or above 90 F and July highs in the low nineties, an afternoon session outside is the one the heat cancels. So the strength training stays indoors all year, walks and runs go to the first hour of light or after dark in the hot months, and the hottest stretches swap outdoor conditioning for a short indoor session so the week still counts. Outside the hot months, outdoor work can go wherever your week has room for it. The weekly call makes the switch.
Other metro areas
Up a level: Oklahoma · How one-to-one online coaching works · How to start lifting weights · The best time to work out · 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 USW00013967, years of record July TMAX 30, January TMIN 28, 90 F days 30, precipitation 30; noaa-jan-low: 1991-2020 normals; station USW00013967, 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 USW00013967, years of record July TMAX 30, January TMIN 28, 90 F days 30, precipitation 30; noaa-precip: 1991-2020 normals; station USW00013967, 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.