Online fitness coaching for people in Washington

How Washington trains, per the CDC's state survey

In 2023, 40.9% of adults in Washington reported muscle-strengthening activities on 2 or more days a week (BRFSS, 95% CI 40.1 to 41.7). In 2025, 17.9% reported no leisure-time physical activity at all (BRFSS, 95% CI 17.2 to 18.6).

Daily life in Washington, by the numbers

From the Census Bureau's American Community Survey, published value and margin of error together: about 19.8% of workers who live here work from home (90% margin of error plus or minus 0.2); commuters average 26.6 minutes to work (90% margin of error plus or minus 0.1); the median age is 38.3 years (90% margin of error plus or minus 0.1); 93.6% of households have a broadband subscription (90% margin of error plus or minus 0.1). 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.

What happens to the plan when it rains for five months?

Nothing to the lifting, which happens indoors all year; the outdoor work shrinks to a floor you can hit under cover and comes back when the trails dry. The state survey puts Washington among the lower shares of adults reporting no activity and, like every state here, well under half lifting twice a week: a lot of hikers and runners and not many lifters. Two or three short sessions of the big movements are the piece that makes the rest last, and they do not care about the weather.

I work from home and my hours drift. Where do sessions go?

Where the week has room, which is why the plan is written in sessions and not days. Washington has one of the higher work-from-home shares on these pages and a middling commute for the days you go in, so most weeks have a midday hour or an early finish somewhere; the plan gives you two or three sessions to put there. The weekly call sits in your late afternoon, three hours ahead of me, and that is where next week gets placed.

Does three hours of time difference get in the way?

It helps more than it hurts. A message you send at the end of your day is waiting for me when mine starts, so you often have an answer before you train, and your five in the afternoon is my eight in the evening, which is an easy time for the call. Washington has one of the highest household broadband shares on these pages, so the connection is never the problem. The median age here is on the younger side of these pages, and the plan is built for someone who wants to be training in ten years.

Metro areas in Washington

• Portland–Vancouver–Hillsboro area

Neighboring states

• Oregon
• California
• Nevada
• Idaho
• Alaska
• Hawaii

Up a level: Online coaching by state · How one-to-one online coaching works · Coaching for a week that doesn’t hold still · How often should you train? · Is an online fitness coach worth it? · Apply for coaching