Fit to Work

Move More Challenge Day 8: Fake Your Commute

Fri, 10 Jul 2026 08:00:00 GMT

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!

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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"—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.

Move More Challenge Day 7: Your Eye Muscles Deserve a Break

Thu, 09 Jul 2026 08:00:00 GMT

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!

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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.

Move More Challenge Day 6: Your Home Workout Can be Free

Wed, 08 Jul 2026 08:00:00 GMT

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!

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

Move More Challenge Day 5: Small Goal, Big Progress

Tue, 07 Jul 2026 08:00:00 GMT

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.

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

Move More Challenge Day 4: Your Neck vs. Your Screen

Mon, 06 Jul 2026 08:00:00 GMT

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).

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Move More Challenge Day 3: Quick Meeting Recovery Stretch

Fri, 03 Jul 2026 08:00:00 GMT

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!

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Move More Challenge Day 2: Just Stand Up

Thu, 02 Jul 2026 08:00:00 GMT

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!

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Move More Challenge Day 1: Getting Consistent

Wed, 01 Jul 2026 08:00:00 GMT

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!

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Rerun: Should You Be Hitting 10,000 Steps a Day?

Mon, 29 Jun 2026 16:04:17 GMT

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.pdf

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