How often do you put off doing something because you don't have everything you need right beside you? Not drinking water because your glass is empty, delaying a task because you'd need to talk to the coworker three desks away...maybe it's just human nature.

In this episode, we're looking at why it's time to lose the excuse "I'm not dressed for it" when it comes to moving during your workday. There's a whole whack of movements you can do in your dress clothes, and I'm about to break it down in just 3 minutes and 33 seconds!

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

I'm Shannon Kirk, a desk-working writer, fitness educator, 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.

When's the "best" time to work out?

Whether you work a traditional 9 to 5 or something more flexible, figuring out how to schedule your movement has probably given you pause. There’s a lot of opinions out there about the best times to work out and the best frequency and the best length. But the truth is, it's impossible to say objectively, because "best" is different for everyone.

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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.

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

What's your big goal? Are you hitting it?

As professionals, we tend to have big goals—it’s kind of hardwired into us. Unsurprisingly, then, that approach to our working life often transfers over into our wellness pursuits. When we have a plan—hit the gym 3 days a week, jog 20 minutes every day—we expect ourselves to stick to it. But life likes throwing curve balls, and the plan doesn’t always pan out.

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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.

How do you tell your brain it's the end of the workday?

Whether you work from home or the office, for yourself or an employer, full-time or part-time, chances are you could get better about shutting off your work brain at the end of your day. It’s not always possible, practical, or desirable to work “regular hours," but all too often, we let that slide into never turning off. An end-of-day ritual just might help!

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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.

How has your "standing up from your desk more often" goal been going? This was the topic on Day 2 of the Move More Challenge, and in this episode, I'm circling back to add on. Next time you stand up, why not march on the spot a bit?

From blood flow to coordination, there's a heap of benefits to be had from this simple movement practice. Tune in to hear all about it!

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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"—your 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.

When I’m teaching a class or training a client, making it fun is one of my key goals. So many people avoid exercise because they don't like it, and that's totally fair! Who wants to do something they don't enjoy, especially when a lot of our lives are already spent doing stuff we aren't passionate about.

This episode is a friendly reminder that even activities that make you laugh uncontrollably or help you bond with your kids (or your pets) count as movement. So get joyful, get playful, and get moving!

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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"—your 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.

Relax your jaw! Isn't that a nice reminder on a hectic workday? Today, I'm taking a look at why it's worth reserving a little bit of your previous at-work brain power for mindfully de-clenching whatever body part tends to seize up on you when the pressures of the day start piling on.

So grab your ear buds and get ready. If you've gone your whole life with no one telling you unclench your butt cheek, you're going to love this one ;)

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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"—your 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.

How much did you sweat this week? Sweat equity, the amount of effort that goes into a project, is that makes the result possible, right?

So what about fitness? Isn’t that a different kind of sweat equity? The harder you work—the harder you sweat—the better your results.

Except, that's not really true.

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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"—your 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.

How often do you catch yourself fidgeting when you're supposed to be focusing? Well, here's the good news: those wiggles and jiggles might actually be helping you concentrate! In this episode, I look at some of the research around fidgeting and why you might be better off ignoring the advice about sitting still that you received as a child.

Listen in to find out:

• The physical and mental benefits of fidgeting;
• Three simple ways to accommodate your micromovement habits at work.

Transcript: ⁠https://www.shannonkirk.ca/s/FTW-Ep-3-Transcript.pdf⁠

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

What's your desk posture look like? Would you describe yourself as more of a Crone of the Woods or a Prawn? In this episode, I get into something every desk worker is intimately familiar with: sitting. Sometimes, it feels like that’s all we do!

You may have heard that "sitting is the new smoking" and a standing desk will save you, but the truth is a little more nuanced. The good news: you don't need to budget for an adjustable desk. The better news: you might get to keep your favourite slouch. I'm all for embracing our crone era, but let's keep it mindful!

Listen in to learn:

• What's really going on in our bodies when we sit all day;
• The surprisingly simple fix anyone can manage;
• Easy stretches that take seconds and leave you feeling great.

Get the episode transcript: ⁠https://www.shannonkirk.ca/s/FTW-Ep-1-Transcript.pdf⁠

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