Online fitness coaching for people in Vermont

How Vermont trains, per the CDC's state survey

In 2023, 41.9% of adults in Vermont reported muscle-strengthening activities on 2 or more days a week (BRFSS, 95% CI 40.2 to 43.6). In 2025, 16.8% reported no leisure-time physical activity at all (BRFSS, 95% CI 15.7 to 18.1).

Daily life in Vermont, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 16.9% of workers who live here work from home (90% margin of error plus or minus 0.4); commuters average 23.5 minutes to work (90% margin of error plus or minus 0.3); the median age is 43.1 years (90% margin of error plus or minus 0.2); 89.7% of households have a broadband subscription (90% margin of error plus or minus 0.4). State figures: your own city may differ.

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.

The nearest gym is forty minutes away. Can I do this at home?

Yes, and in Vermont a lot of people do. The commute here is one of the shorter ones on these pages and about a sixth of workers work from home, so the day usually has the time; what it may not have is the gym. The plan can be written for a barbell and a rack in a garage, for a pair of adjustable dumbbells, or for a gym you reach twice a week with a home session between, and the progression is the same in all three. What matters is that the equipment you have is the equipment the plan uses, which is a question I ask before the first week is written. What online fitness coaching actually is explains the setup.

Everyone here is outside already. What is a coach for?

For the part the hills do not give you. The state survey puts Vermont among the lowest shares of adults reporting no activity on these pages, and a little above the middle for lifting twice a week, which is a state that moves and partly strength trains. The gap between active and progressing is a program with a direction: enough weekly work for each muscle, loads that go up on purpose, and someone who reads the log and notices when a month has been the same month three times. That is what coaching is, and the outdoor life is what it protects. How often should you train? is where most people here start.

Our internet is unreliable. Is that a problem?

Rarely. Vermont has one of the lower household broadband shares on these pages, and the plan is built for a phone connection: the workouts sit in an app and work once loaded, the weigh-ins are a number you type, and the weekly call runs fine on a phone line; if the video is poor one week, we talk, because the call is the point. The median age here is well above the middle of these pages, and the program for a later start progresses by adding a rep or a set before it adds weight, with recovery days kept where they belong. Your first month of online coaching is what the first weeks look like.

Neighboring states

• New Hampshire
• New York
• Massachusetts

Up a level: Online coaching by state · How one-to-one online coaching works · What online fitness coaching actually is · How often should you train? · Your first month of online coaching · Apply for coaching