Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz, I'm 56, run three to four miles, five or so days a week. Lately, as I'm walking to cool down, the back part of my right knee tightens up and bending it becomes very painful as I do post-run stretching. No pain when running. Anyone familiar with this condition? Dave

A Hey Dave. I get soooo many questions about knees. In fact, I had knee surgery long ago, so some people think I'm some sort of knee expert. I'm not. In fact, I don't think anyone who isn't a physician or physical therapist and hasn't seen you in person should give you advice on your condition. Not helpful, right? Wrong.

Your knees are really important, Dave. All of your body parts are. If you're having any sort of recurring pain, your best bet is to have it looked at. I've gone both ways with different injuries. Totally blew my knee out at age 14 playing soccer, and finally took a visit to a walk-in clinic three days later. Result: Two major knee surgeries. Tore my right hamstring and broke off a piece of my ischium (bottom of hip bone) stretching before a fight (full-contact kickboxing). Didn't visit a doctor or P.T. for several weeks. Result: Years of agony. Broke my left foot in two places and incurred major tissue damage while kickboxing. I started using crutches instantly, and went to the doctor the next morning. Result: The break that traditionally requires surgery to fix healed fine by simply staying the heck off it. I only bypassed surgery because I took immediate and appropriate care of the injury right away. The rest of my foot healed perfectly as well.

I know that medical costs are expensive, but I encourage you to focus on how neglecting your knee may cost you in the long run. Will you do irreparable damage? Will you have to pay for surgeries? Will you lose your ability to run again? Knees are complicated. Go to an expert, and allow her to help salvage those very important joints which you can't do as much without. Punches & Kicks, Fitz

Q. Hello Fitz, When is the best time of day for me to work out and still get the great results I so long to see? I work 3rd shift (9pm-7am) four to five days a week, and usually sleep from 8:30am-2:30pm; while the kids are in school. I am physically active, but still have about 40lbs to lose to get to my goal weight. Peggy

A. Hi Peggy. Busy life huh? Mine too. I feel for you. Working long hours, needing to sleep, and wanting to spend time with your children makes exercise seem like an impossible accomplishment. It's not though. I promise you; it's not! You just have to start creating a detailed appointment book, and scheduling in your workout sessions. These are my thoughts on when and how you can do this.

• Anytime and anywhere you can. Ten minutes in the morning, ten minutes after sleeping, ten minutes before work, ten minutes during a small break at work. Add those mini workouts up and you've got yourself a decent amount of exercise!
• Lots of people like to train first thing in the morning to "get it out of the way". Can you have a friend pick up your kids at school while you go for a jog? Is their school at a distance you could walk, run or bike to? That's a way to kill two birds with one stone.
• Could you take your kids to a park after school? They ride their bikes while Mommy jogs on the trail? Maybe you all could jog, cycle, or skate together.
• Play with them! Chase, climb on the playground, go swimming, wrestle or jump rope together.
• Join a gym that offers childcare. They play for a short bit, and Mommy gets some exercise. Don't feel guilty about taking this time for yourself! Your healthy habits will ensure their mother's life for a long time to come!
• Invest in some fitness videos, or other fitness equipment you could work out with at home while the children do their homework.
• Does your work place have a fitness center? If so...use it!

It may take some finagling, creativity, and more, but forcing exercise into your schedule is definitely going to get you where you want to go. The schedule may drive you nuts at first, but eventually the whole situation will feel absolutely natural. Aim to train four to six days a week, and eat like a lady trying to lose 40 pounds. Pay attention! You reached out to me Peggy, so I know you really want this. Now it's your turn to get to work! Let me know how things go.