Online fitness coaching for people in the Austin–Round Rock–San Marcos area

How the Austin–Round Rock–San Marcos area trains, per the CDC’s metro survey

In 2023, an estimated 42.5% of adults in the Austin–Round Rock–San Marcos area reported muscle-strengthening exercises two or more times a week (CDC SMART BRFSS, 95% CI 38.8 to 46.1). In 2024, an estimated 18.6% reported no physical activity or exercise in the past month (CDC SMART BRFSS, 95% CI 15.5 to 21.7). Metro samples are smaller than the state survey’s, so read the range in brackets more than the single number.

Daily life in the Austin–Round Rock–San Marcos area, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 26.8% of workers who live here work from home (90% margin of error plus or minus 0.4); commuters average 27.3 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 0.1); 94.3% 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 Austin–Round Rock–San Marcos area

At the AUSTIN-CAMP MABRY station (USW00013958, 2.5 km from Austin's Census internal point), the 1991–2020 normal July high is 96.6 F, with 122.8 days a year at or above 90 F on average, an average January low of 41.8 F, and 36.25 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.

I work from home. How does the plan use that?

It is the easiest week to write, and the figure above says it is a common one here: more than a quarter of workers in the metro work from home. A home workday has slots an office day does not, before the first call, a long lunch, the end of the day with no drive, and the plan puts a session into one of them and keeps it there, so training stops competing with the evening. A bench and adjustable dumbbells at home carry most of the program, with a gym day or two for heavier lower-body work. Most households here have broadband, so the weekly video call is never the hard part.

What does an Austin summer do to the plan?

It moves the outdoor work to the edges of the day for several months. The station record shows well over a hundred days a year at or above 90 F, with July highs near a hundred, so a lunchtime run or a midday hike is the session most likely to be cut. The plan keeps the lifting indoors all year, moves walks and runs to the first hour of light or after dark from about May through September, and swaps outdoor conditioning for an indoor session on the hottest days. From late fall to spring, outdoor training can sit wherever your week wants it.

City pages in the Austin–Round Rock–San Marcos area

• Round Rock

Other metro areas

• San Antonio area
• Houston area
• Denver area

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