Getting fit doesn’t require an expensive gym membership or a full-time personal trainer. I sat down with my good mate Duncan McDade recently and we mapped out what we’d actually do if we were starting from scratch today — with limited time, limited budget, and kids at home. Here’s what we came up with.
Start With a Destination, Not Just a Direction
The number one mistake I see is people starting to train without any real goal. I use this analogy a lot: if you open Google Maps without typing in a destination, you just see a map. You’re going nowhere. The moment you put in a destination, it tells you exactly how to get there. Your fitness journey is the same. What do you actually want? Lose weight? Build strength? Move better? Once you’re clear on that, everything else — your training type, your schedule, your habits — lines up behind it.
AI Can Help, But It Needs an Architect
Duncan and I both agreed on this one: AI tools like ChatGPT can actually be a solid free resource for building a training plan. But here’s the catch — the output is only as good as the input, and if you don’t know what you’re looking for, it won’t know either. My suggestion? Use AI to draft a program, then invest in a single session with a qualified trainer to review it. A decent 8-week program reviewed by someone who knows what they’re doing will cost you a fraction of ongoing sessions and give you real direction.
The Accountability Angle Nobody Talks About
What a personal trainer really provides beyond programming is accountability — someone expecting you to show up. You can replicate that for free. Join a Saturday morning walking group. Find a friend who wants the same results. Train at the park with people who’ve already done what you’re trying to do. The research is clear: you’re far more likely to achieve a goal when you surround yourself with people who’ve already achieved it. Be intentional about your inner circle.
If You Have Kids, Stop Fighting It
This one hit home for me personally. When you have young kids, training is never going to look exactly the way it used to. The sooner you accept that, the better. Duncan made a brilliant point: if you’re waiting for the perfect 60-minute solo training window, you’ll wait forever. Instead, accept the 30-minute window and own it. Or flip it — when the kids are around, let them be your training partners. They’ll do a few squats, wander off, come back. It’s chaotic, but it works. And honestly, you’re showing them something they’ll carry their whole life.
Major in the Majors
Don’t get lost in the small stuff. You don’t need the perfect split, the ideal rep range, the most optimised warm-up. You need to move your body consistently, eat mostly real food, sleep enough, and manage your stress. That covers 90% of the results most people are chasing. Keep it simple. The fundamentals done consistently beat a perfect plan done occasionally every single time.
Watch the full conversation with Duncan above — we cover a lot more ground including habit stacking, training around newborns, and what a real week of training looks like for a busy parent.
Related reading: 5 Movements That Help You Live Longer · 5 Health Habits I Do Every Day · How I Fixed My Mobility
Want help putting this into practice?
I work with busy parents across Melbourne’s inner south — coming to you, no gym needed. If you’re ready to stop starting over and actually build something that sticks, book a free assessment.
