What do your eyes do when a professional talks about how "easy" it is to do the thing they're trained (and paid) to do? I bet they roll.

That's certainly not the tone I adopt on this podcast, but even with my regular acknowledgement that this stuff is hard to implement, and that even I don't do it right all the time, I think the model of Expert Talking to Regular Folks only goes so far. (Not that I'm an expert, but you know the template I'm talking about.)

As an avid podcast listener myself, what really grabs my interest are the stories of people I can see myself in. The ways they failed, and stumbled, and restarted, and succeeded. And I think this podcast would be a great platform for that.

So this episode is about that plan for the future of the Fit to Work podcast. If you have a body you fuel—sometimes imperfectly—with movement and food and want to talk about it, I'd love to chat. Get in touch at [email protected].

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You know that time you skipped your workout not because you didn’t technically have time, but because you prioritized work stuff over moving weights around? We’ve all done it, and sometimes it’s necessary. The problem is, fitness should really be seen as just more “work stuff.”

If that reclassification makes you cringe, this episode will help you come around to the idea. Listen up!

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Subscribe to the Fit to Work newsletter: https://lokifit.com.

I'm Shannon Kirk, a desk-working trainer, nutrition coach, and writer. I help busy professionals find fitness and dietary practices that actually fit in their hectic lives and stop wondering why their career motivation, drive, and achievement aren't transferring over to their health-related pursuits.

We've all had those couch flop days. The ones where we look up from the TV to realize six hours have passed and we've watched half a season of that show we've already seen four times.

Maybe you beat yourself up when this happens, work out harder the next day or skip dessert. But I'm here to tell you that these "brain and body flop days" aren't shoving you out of your well-being routine—they're part of it!

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Subscribe to the Fit to Work newsletter: https://lokifit.com.

I'm Shannon Kirk, a desk-working writer, personal trainer, and nutrition coach. My goal is to help you find your "fit"—the ideal practice that is actually sustainable within your unique lifestyle. Fit to Work is a newsletter and podcast dedicated to quick tricks, simple steps, and accessible workouts that get you moving more.

You've heard the popular goal of walking 10,000 steps. But what if I told you that was made up by a marketing company and has no basis in science? Don't worry—if you've been striding toward that summit, you're doing amazing. But if such a lofty number has left you at a loss, I have great news: there are other and better options!

I dig into this "myth" and cover three more in the final instalment of the Move More Challenge! Thanks so much for tuning in this month. I'll be back in your earbuds in August with more episodes—just not daily—covering all things work and fitness!

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Subscribe to the Fit to Work newsletter: https://lokifit.com/.

I'm Shannon Kirk, a desk-working writer, personal trainer, and nutrition coach. My goal is to help you find your "fit"—the ideal practice that is actually sustainable within your unique lifestyle. Fit to Work is a newsletter and podcast dedicated to quick tricks, simple steps, and accessible workouts that get you moving more.

It's been 21 days of Move More episodes, and I'm ready to get into some research! Really, as interesting and validating as the studies often are around movement for health and longevity...the proof is in the pudding (the pudding being how you feel when you move more). But it's also fun to see that your fitness and health goals really do contribute to your working life—and might even help convince the higher-ups to implement wellness stipends and other great programs.

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Subscribe to the Fit to Work newsletter: https://lokifit.com.

I'm Shannon Kirk, a desk-working writer, personal trainer, and nutrition coach. My goal is to help you find your "fit"—the ideal practice (or collection of practices) that is actually sustainable within your unique lifestyle. Fit to Work is a newsletter and podcast dedicated to quick tricks, simple steps, and accessible workouts that get you moving more.

What's your perspective on pushups? I'm guessing you either hate them, love them, or haven't thought about them since high school fitness tests (because you hated them). I'm hoping, whatever your feeling on the matter, you'll give me a few minutes today to wax poetic. Because not only are pushups an important exercise to sneak into your fitness folder...they also might be the most "do-able" one, regardless of your current strength and available equipment.

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Subscribe to the Fit to Work newsletter: https://www.lokifit.com

I'm Shannon Kirk, a desk-working writer, personal trainer, and nutrition coach. My goal is to help you find your "fit"—the ideal practice (or collection of practices) that is actually sustainable within your unique lifestyle. Fit to Work is a newsletter and podcast dedicated to quick tricks, simple steps, and accessible workouts that get you moving more.

So much in our busy lives that drains our energy. Who can blame us when we skip a workout, opt for a couch sprawl over a YouTube yoga video, or drive to the corner store instead of walking. Zero judgment. Existence is a lot.

It’s my hope that today’s episode will give you permission, if you will, or inspiration, to think about what’s “expected” of you in terms of movement and fitness a little bit differently, with a little bit more compassion and calm.

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Subscribe to the Fit to Work newsletter: https://www.shannonkirk.ca/newsletter.

I'm Shannon Kirk, a desk-working writer, personal trainer, and nutrition coach. My goal is to help you find your "fit"—the ideal practice (or collection of practices) that is actually sustainable within your unique lifestyle. Fit to Work is a newsletter and podcast dedicated to quick tricks, simple steps, and accessible workouts that get you moving more.

Let's talk about food! In this episode, I want to share a little reminder that I hope you don’t need but I know a lot of us still do, from time to time: your body needs calories to function, whether you work out that day or not. This one might be a bit of a hot take, so settle in!

(Disclaimer: I am not a doctor and this is not medical advice. Please use your judgment and listen to your provider when it comes to specific information about your energy needs.)

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Subscribe to the Fit to Work newsletter: https://www.shannonkirk.ca/newsletter.

I'm Shannon Kirk, a desk-working writer, personal trainer, and nutrition coach. My goal is to help you find your "fit"—the ideal practice that is actually sustainable within your unique lifestyle. Fit to Work is a newsletter and podcast dedicated to quick tricks, simple steps, and accessible workouts that get you moving more.

There are loads of reasons you might not go to the gym. Maybe you have all the equipment you need at home and know you’ll be more consistent that way. Maybe you dislike smelling other people. Maybe there’s no good facility near you or the price is unappealing.

These are all completely legitimate reasons. Today I want to take a look at another one, no less legitimate, but maybe one that I can offer a different perspective on: gym culture!

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Subscribe to the Fit to Work newsletter: https://www.shannonkirk.ca/newsletter.

I'm Shannon Kirk, a desk-working writer, personal trainer, and nutrition coach. My goal is to help you find your "fit"—the ideal practice (or collection of practices) that is actually sustainable within your unique lifestyle. Fit to Work is a newsletter and podcast dedicated to quick tricks, simple steps, and accessible workouts that get you moving more.

You've heard of work–life balance. It's overused now, but creating a more well-rounded existence is a great goal in this hectic, consumer- and commerce-centric world. Today, though, I want to talk about literal balance. The kind that reduces your risk of falling. It's vital, easy to implement, and so often skipped over in our midday movement and scheduled workouts alike. Let's change that!

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Subscribe to the Fit to Work newsletter: https://www.shannonkirk.ca/newsletter.

I'm Shannon Kirk, a desk-working writer, personal trainer, and nutrition coach. My goal is to help you find your "fit"—the ideal practice (or collection of practices) that is actually sustainable within your unique lifestyle. Fit to Work is a newsletter and podcast dedicated to quick tricks, simple steps, and accessible workouts that get you moving more.

References:

• Applied Sciences: Physical Inactivity and Sedentary Behavior Negatively Impact Postural Balance and Gait
• The Healthy: This Overlooked Physical Skill Matters More Than You Think for Longevity