Online fitness coaching for people in Pasadena

Activity and sleep in Pasadena

Age-adjusted, an estimated 32.8% of adults in Pasadena report no leisure-time physical activity (a modeled estimate, 95% CI 29.5 to 36.4). An estimated 39.9% usually sleep less than 7 hours in a 24-hour period (same kind of estimate, 95% CI 36.4 to 43.6).

Daily life in Pasadena, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 7.9% of workers who live here work from home (90% margin of error plus or minus 1.2); commuters average 26.6 minutes to work (90% margin of error plus or minus 0.9); the median age is 33.0 years (90% margin of error plus or minus 0.8); 91.6% of households have a broadband subscription (90% margin of error plus or minus 1.4).

Training through the Pasadena heat

At the HOUSTON HOBBY AP station (USW00012918, 12.8 km from the Census internal point), the 1991–2020 normal July high is 92.9 F, with 100.5 days a year at or above 90 F on average, an average January low of 46.1 F, and 55.62 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 — for Pasadena that is Central time, an hour behind me, so your evening call is my later evening. Between calls, you can message me with questions.

About a third of adults here report no activity. Is that a bad place to start from?

It is a common place to start from, and the plan is built for it. The CDC’s model-based estimate above says about a third of adults in Pasadena report no leisure-time physical activity. If that is you, the first month is two full-body sessions a week of five or six movements, weights that leave several reps in reserve, and a daily walk early or late enough to be comfortable. If your hours change week to week, the plan counts sessions per week, not fixed days, and the weekly call places them once you know your hours. Two sessions in a hard week still count.

Heat and rain keep cancelling my workouts. What is the fix?

A plan B written in advance. The Houston Hobby Airport station above, the nearest one to Pasadena, records about a hundred days a year at or above 90 F and a lot of rain, so on the Gulf Coast the outdoor session is the fragile one. Every outdoor piece in the plan comes with an indoor swap already decided: a downpour turns the evening walk into fifteen minutes of step-ups and carries at home; a heat warning moves the run to six in the morning or to a treadmill. Lifting never depends on the sky, because it is indoors all year. When the swap is written down before the bad day, the bad day costs nothing.

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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