Online fitness coaching for people in New Braunfels

Activity and sleep in New Braunfels

Age-adjusted, an estimated 22.5% of adults in New Braunfels report no leisure-time physical activity (a modeled estimate, 95% CI 19.8 to 25.4). An estimated 36.0% usually sleep less than 7 hours in a 24-hour period (same kind of estimate, 95% CI 31.7 to 40.6).

Daily life in New Braunfels, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 15.6% of workers who live here work from home (90% margin of error plus or minus 1.9); commuters average 27.1 minutes to work (90% margin of error plus or minus 1.6); the median age is 37.1 years (90% margin of error plus or minus 0.7); 95.0% of households have a broadband subscription (90% margin of error plus or minus 1.1).

Training through the New Braunfels heat

At the NEW BRAUNFELS station (USC00416276, 6.4 km from the Census internal point), the 1991–2020 normal July high is 93.4 F, with 116.8 days a year at or above 90 F on average, an average January low of 36.9 F, and 33.57 inches of rain a year. Partial records behind some of these: July high 21 years (flag R, representative: at least 10 but fewer than 24 years), January low 19 years (flag R, representative: at least 10 but fewer than 24 years), 90 F days 19 years (flag R, representative: at least 10 but fewer than 24 years), precipitation 22 years (flag R, representative: at least 10 but fewer than 24 years).

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 — for New Braunfels that is Central time, an hour behind me, so your evening call is my later evening. Between calls, you can message me with questions.

I’ve never had a training plan. What does week one actually look like?

Two short sessions and a walk you can keep. The CDC’s model-based estimate above says a little over one in five adults here report no leisure-time activity, so week one assumes nothing: day one is a goblet squat, a push-up from a bench, a dumbbell row, a hip hinge and a carry, two easy sets each; day two repeats it with the weights written down. On the other days, a walk of whatever length you can do on your worst day. That is the whole week. Week two adds one set, and the weekly call decides what week three adds based on how the first two felt.

When does outdoor training fit best here?

In the cooler months. The station figures above give New Braunfels January lows in the upper thirties and well over a hundred days a year at or above 90 F, so the cooler months are the outdoor season here, when long walks, runs and hikes fit at more hours of the day. Summer outdoor work moves to the first hour of light or after dark and stays short. The strength sessions stay indoors all year, so the program keeps progressing while the outdoor half follows the weather. Summer is not lost either: it is the season for steady indoor lifting, and the plan treats it that way instead of as a break. The weekly call is where the switch happens each spring and fall.

Next steps

• How one-to-one online coaching works
• How to start lifting weights
• The best time to work out
• Apply for coaching

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