Fit to Work

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]. ---Subscribe to the Fit to Work newsletter: https://lokifit.comWork with me: https://lokifit.com/online-coaching/

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!---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!---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!---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.---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.---Subscribe to the Fit to Work newsletter: https://www.lokifit.comI'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.---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.)---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!---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!---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 GaitThe Healthy: This Overlooked Physical Skill Matters More Than You Think for Longevity

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!---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. ---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.---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!---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!---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!---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 ;)---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.---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.pdf⁠Subscribe 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.pdf⁠Subscribe to the newsletter: ⁠https://www.shannonkirk.ca/newsletter

How much do you miss your commute?There are a whole host of reasons why we no longer move as much, as a society. One of the more recent shifts was the pandemic, when millions of people’s commutes changed from lengthy drives and hour-long bus rides to the 20 feet from their bed to their desk.I"m sure most people don't miss their commute—I certainly don't! But you can get all the benefits with none of the drawbacks by embracing a fake commute. It only takes 10 minutes a day, and it's good for both your body and your brain!---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 you think of midday movement, what pops to mind? Is it your neck, your back, your glutes? Absolutely important, but what about your eyes? They’re muscles too!This episode is your friendly reminder to look away from your screen sometimes, preferably toward something further off than just your cubicle or office wall. My favourite version of this is the 20/20/20 practice and, honestly, it couldn't be easier!---Subscribe to the Fit to Work newsletter: https://www.shannonkirk.ca/newsletter.I'm your host, 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.

What's stopping you from working out at home sometimes? If it's access to equipment, this is the episode for you! Even if you love hitting the gym, or have another favourite fitness or movement location, sometimes you just don't wanna—you know? In those cases, if the workout spot in three feet from the couch, you might be more likely to do a little bit!In this episode, I share my favourite built-in fitness equipment, found in many homes! Minimal effort and minimal money are the goals here, so let's get moving!---Subscribe to the Fit to Work newsletter: https://www.shannonkirk.ca/newsletter.I'm your host, 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.

What's your big goal? Having an exciting summit you're climbing toward is a huge part of keeping us going, but a hard-to-reach achievement can also feel impossibly far away. So today, I'm talking about breaking down that goal—whether it's fitness, career, or other life-related—to a size that you can check off every single day while still working toward the final payoff.---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 long do you spend each day with your head tipped, gazing down at your phone or laptop screen? Don't worry—this episode isn't an assault on your device time. It's all about the angle of your head.Text neck, head-forward posture, that way I sit that gives me a headache...whatever you call it, stretching our chins forward for hours at a time isn't great. So today we're talking about the small, simple step you can take to make sure you're relieving as much strain as you can, even if you're spending 9-10 hours a day on your devices (a StatsCanada average from 2024).---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.

Give that prawn posture a little break!After telling you to get out of your chair yesterday, today I'm cutting you a break. This quick stretch takes less than 5 minutes and will ease some stiffness and unclench some muscles. Any movement you can do while you're in your chair is great, so press play on this one as soon as you have a smidge of time in between meetings!---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. Subscribe: https://www.shannonkirk.ca/newsletter.

How many hours went by yesterday before you realized you should probably get up from your desk?In the interest of keeping fitness sustainable (Fit to Work's whole ethos!), this episode isn't here to tell you to get to the gym or even take a walk. Sometimes, that just doesn't feel possible. Instead, let's keep it super simple and start working on one particular habit: just stand up. Chair squats, 20 seconds not seated, refilling your water bottle—it doesn't matter what you do, just do it without your butt in your chair.You've got this!---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. Subscribe: https://www.shannonkirk.ca/newsletter.

What's the hardest part of fitness?For most people, it's not the right form or the right program. It's doing something regularly. You know that building habits is important and can be hard as heck, and a movement practice is no different. The trick is finding something simple and straightforward that you are 9/10 or 10/10 willing and able to do every day. You can always build on from there.So what's your one little add-on going to be? This July, let's be accountability buddies. I'll show up with a short episode every weekday, and you choose a 5-minute or 10-minute movement-related practice you're going to stick with (that doesn't suck). Together, we'll work toward doing hard things and feeling better in our bodies and our brains!Thanks for listening!---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. Subscribe: https://www.shannonkirk.ca/newsletter.

We've been hearing the "10,000 steps a day" adage for decades now—but where does that number come from?In today's episode, I share the origins of this popular fitness goal and offer you some accessible alternatives if hitting a five-digit footfall count each day just doesn't work for you. Spoiler alert: you definitely don't need to feel bad about that.Listen in to find out:Why 10,000 steps isn't the be-all-end-all;Small, simple ways you can still get more movement into your workdays.Get the transcript: https://static1.squarespace.com/static/63b33764cfb45e2e67e04da2/t/6929ea469a33801497b03c43/1764354630117/FTW+Ep+2+Transcript.pdfSubscribe to the newsletter: https://www.shannonkirk.ca/newsletter