For 21 days, you will do daily exercises from my book Fitness 9 to 5: Easy Exercises for the Working Week that take from 1 to 5 minutes, except for once a week on #WalkingWednesday, you will enjoy one longer lunch or break time walking session.


At your desk, in your office or outside your office


Begins Monday 14th of January 2019 to Sunday February 3rd. The challenge is daily through the working week. Weekends are for optional self-care activities. (Remember: Self-care is important!)

Your Results:

After this challenge, you’ll have a habit of doing daily exercises at your office that will bring you fantastic results over time. You’ll feel more energetic, happy, healthy and productive. You’ll look as great as you feel.

Your Motivation:

Kickstart a healthier and more mindful lifestyle in 2019!

Fitness 9 to 5 Challenge participants get a chance to WIN my books “Fitness 9 to 5”, “Pilates Fusion”, “The Walking Deck” or the “Wedding Workout”. The Grand Prize will be a free 30-45 minute coaching session with me, an award-winning trainer, worth $250 that includes an evaluation we can do together on the phone or you can provide to me in advance (I’ll give you the forms) to allow for more time to create your action plan.

Weekly winners receive books as prizes. The participant with the most likes on the photo that they posted that week will be chosen as the weekly winner. The 21-day challenge winner gets the Grand Prize.

The Monitoring:

Take selfies during your journey through the whole challenge! When posting, use hashtags (#OnlineFitnessChallenge #Fitness9to5 #Fitness9to5Challenge) and tag me on Instagram (@shirleyarcher), Facebook (, Twitter ( or LinkedIn ( to share your progress. Please track your daily physical activity with the app or monitor of your choice. I personally use Apple Health, Health Mate and my Apple Watch to monitor my physical activity.

UP FOR THE CHALLENGE? Here’s what to do next:

  • First, click here to become an official participant and be eligible for prizes. After subscribing, you’ll receive an email with information on how to start the challenge.

  • Second, follow me on Instagram, Facebook, Twitter and/or LinkedIn. Make use of hashtags when posting your photos on social media, so we can cheer and support your journey to better fitness, health and happiness!

  • Third, start the challenge. Be on your way to creating habits that will give you healthy results in the long run.

This challenge is open to all! It’s more fun with co-workers, friends and family. Invite your friends to join. Send them a link to this page.

Disclaimer: All exercise guidelines can be adapted to suit individual needs. By taking part in this challenge, you (the participant) agree to assume all risk and responsibility for your well-being. In the very unlikely event that any participant incurs injury, this program and host are not liable in any way for any harm that may befall any participant or related party. The participant should modify any activity guidelines offered by the host to address her or his individual needs. I have many years of experience working with people of all ability levels. If you want to participate but have any specific concerns regarding adapting moves, please message me at

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