Your kid asks you to play. You say in a minute. Your back says no.

You are scared to bend down, scared to lift them, scared to sit on the floor because getting back up hurts. So you watch from the sofa while the years go by.

Family fitness starts with a body strong enough to keep up.

WHY YOU CANNOT KEEP UP RIGHT NOW

Years of sitting at a desk or behind a wheel. Weak core. Tight hips. A lower back doing the work your glutes and legs should be doing. Add a few extra kilos and every carry, every bend, every game on the floor feels like a risk.

BUILD THE BODY FIRST

1. Learn to hinge. Push your hips back, keep your spine neutral, brace your core. Practise 10 reps a day with no weight. This is how you pick up your kids, the shopping and everything else without hurting your back.

2. Train your core to protect your spine. Dead bug, 10 reps each side. Side plank, 30 seconds each side. Bird dog, 10 reps each side. 3 rounds, 3 times a week.

3. Strengthen your legs and glutes. Squats, split squats and hip thrusts take the load off your lower back.

4. Train 3 times a week minimum, 30 to 45 minutes. Consistency builds the strength. Intensity on its own just builds flare ups.

THEN MOVE TOGETHER

Walk together every day. Aim for 8,000 to 12,000 steps. Walks after dinner count, and the kids come too.

Get outside at the weekend. Parks, hills, bike rides, trails.

Play on the floor. Every time you get down and back up, you are training.

Let them see you train. Kids copy what they see you do.

WHAT THIS LOOKS LIKE

Lorraine, 57, lived with decades of lower back pain and had been unable to bend down to pick things up off the floor. 4 months into coaching, she picks up her grandson again. She runs with him, jumps with him and goes down slides with him.

That is what strength gives you back.

START HERE

This is not for you if you are happy watching from the sofa. This is for you if you want to keep up with your kids and grandkids for the next 30 years.

Book your free consultation and we build your plan from there.