Fit to Work

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 non...

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 could...

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-...

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...

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, s...

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-...

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,...

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 wh...

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'...