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Your workplace is killing you!

But it does not have to be this way

Too much sitting and not enough moving is leaving you tired and in pain at the end of the day. Commit just 7-minutes a day to learning the strategies that will give you the skills to use micro-doses of movement in your day to prevent pain, increase energy, and prepare your body for your favorite after-work activities.

How it works?

  • Sign up

    Join the course as an individual or contact us for group rates

  • Get a daily lesson and 7-Minute Movement Strategy

    Get a daily 7-Minute movement strategy to increase energy, prevent pain and disease, and prepare your body for after-work activity.

  • Feel Better at Work

    You will master the ability to use micro-doses of movement at work to transform your workplace into one that serves your well-being.

It is YOUR choice

Let's make pain from sitting too much a thing of the past

Invigorate your workplace

Receive a new 7-minute movement strategy every day for 20 days along with a Healthy at Work micro-lesson every 5 days. Seven Movements makes your micro-doses of movement effective by showing you how to us movement to:

  • Prevent and eliminate lower back pain

  • Eliminate tension headaches (this one is a fan favourite)

  • Quickly gain a burst of energy without the coffee

  • Prevent forearm and wrist pain

  • Improve your posture

  • And more.....

What our participants have to say

Dee Clarke

"The chronic ache in my upper and lower back subsided after a few weeks. It flares up now and again after long bouts of sitting but usually feels better after just one Seven Movements workout"

Amy Osbaldeston

"When I was coming off mat leave I knew it was the perfect opportunity to give the Seven Movements program a go. It was time to be proactive rather than reactive so I didn't fall into the same hole I was in prior to mat leave. I had spent so much time and money on physio with limited short term results that I didn't want to go back to that! When I do the program I feel energized and my muscles a bit more relaxed then I'm ready to tackle my next hour of work, which is not easy!"

Be part of the change

Start making movement a regular part of your workday

Bonus material

As part of your registration you will also get access to all of these amazing tools

  • Lifetime Access to the videos

    At the end of the course, you will receive lifetime access to all of the movement strategies in the course and also a couple of bonuses :) These will be accessible on any device via your free Vimeo account. ($100 value)

  • LifetimeAccess to our 7-Minute Morning Series

    Even more 7-minute movement solutions. These ones geared towards starting your morning off right! Accessible on any device via your Vimeo account. ($50 value)

  • Mediation Mastery Series

    Lifetime access to our Meditation Mastery Series accessible on any devcie via your Vimeo account.

Course curriculum

  • 2

    Day 2 : The Lower Back

    • Day 2 - Lower Back Yoga Inspired

    • Teach to Learn

  • 3

    Day 3 & 4: Headaches

    • Day 3 No More Headaches

    • Day 4 - No More Headaches Strategy 2

  • 4

    Day 5 & 6 : Forearms on Fire

    • Day 5- Wrists and Forearms

    • Quick Question

    • Day 6 - Wrists and Forearms Strategy 2

  • 5

    Day 7 & 8: Improve my posture

    • Day 7- Improve my Posture

    • Day 8- Improve my Posture - Yoga Inspired

  • 6

    Day 9 & 10: Energize in the office

    • Day 9 - Energize in the Office

    • Day 10 - Energize in the Office - Yoga Inspired

  • 7

    Day 11 & 12 : Upper Back Pain

    • Mid-Point Check-IN

    • Day 11 - Baby Got Upper Back Pain

    • Day 12 - Baby Got Upper Back Pain- Yoga Inspired

  • 8

    Day 13 & 14: The Shoulders and Neck

    • Day 13 - Shoulder and Neck Pain

    • Day 14 - Shoulder and Neck Pain Strategy 2

  • 9

    Day 15 & 16: The Hips Don't Lie

    • Day 15 - The Hips Don't Lie

    • Day 16- The Hips Don't Lie - Yoga Inspired

  • 10

    Day 17, 18, 19, & 20: Putting It All Together

    • Day 17- Revisiting the Lower Back - Bonus Strategy

    • Revisiting the Hips - Bonus Strategy

    • Revisiting Posture Strategy 1

    • Total Body Strategy 1

  • 11

    Day 21: Bonus - Stress and Anxiety

    • Stress and Anxiety Strategy 1 - Yoga Inspired


  • Do I need equipment?

    No all of these strategies are designed to be done right at your desk with no equipment.

  • How much time commitment is this?

    Just 7-minutes a day - every second day we do have a micro healthy lesson that is between 1-3 minutes long

  • So do all my movement breaks have to be 7-minutes long?

    In the course, yes. However, the skills you learn throughout the course will allow you to use micro-doses of movement throughout your day 30 seconds or a minute at a time. While our 7-minute strategies are outcome-based, they also give you the tools to combine small bursts of movements as you see fit in your day.