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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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 step ...