Working out with your children or working out around your children is quite possible if you really want to do it.

A lot of people tell me that it's easy for me because I am a PTI and I work in a gym, but you too can find that little bit of time that is needed to improve your health and fitness.

Think outside
You don't need a gym to have a good workout. There are plenty of roads, footpaths, steps and bush that you can enjoy. Remember, this is meant to be fun.

We should set goals and make new routines to introduce a new lifestyle. And the kids will just have to learn that you need time for yourself and they are not the only people who need you (same with the spouses).

Ask the kids
Agood way to start would be the park down the road and it's also a good way to spend time with the kids. Tag is a great game that I play with my two. It gets the heart rate up and you will find it hard to keep up with the more agile youth.

I was talking with one of the women who comes into the gym and she was telling me how she would take her two kids to the park. One was in a pram, and so she would place the pram (well in view) at a distance. While the second child was playing on the equipment, she would run to the pram and then back to the playground. Or she would run around the equipment and pram, incorporating some sort of lifting and pushing.

Now with that game of tag around the equipment you have just got yourself a mini-obstacle course.

Make time
This next one is not for the faint-hearted. Try getting up about 30 minutes earlier than normal and going for a brisk walk or jog. This is also a good way to charge your body and get it ready for the day ahead. Just get your gear ready the night before.

Do lunch
If you really don't have much time, try going for a walk at lunchtime. You can grab some work mates and get them involved as well. This will help with relieving a little stress from work, get you going down the road to fitness and beating your times for the next fitness test.

The bottom line
Remember you can have fun with the kids as well as on your own.

• If any one would like to see anything special or have any questions answered, you can drop me a line via e-mail to greg.probyn@defence.gov.au

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