We’ve all heard that sitting is the new smoking — but who realistically hits 10,000 steps a day? Enter movement snacks: short, strategic bursts of movement designed to wake up the body and get fascia flowing.
Coined by physical wellness expert Lauren Roxburgh (aka “The Body Whisperer”), these 30–90 second moves are all about standing up, stretching and shaking things out — no workout gear required.
Fascia — the connective tissue wrapped around every muscle and organ — plays a crucial role in how we move, hold ourselves and feel. Long overlooked, it’s finally having a moment — and Lo’s been ahead of the curve. Through her science-backed Lo Rox Method, she helps clients from world-class athletes to supermodels feel better in their bodies with simple, fascia-focused tools.
For kit:, she shares easy, do-anywhere exercises to help you get out of your head and into your body.
For the uninitiated, what is fascia exactly?
If you’ve ever cooked chicken, you’ve seen fascia. It’s that silvery web-like tissue around the muscle. Fascia has long been dismissed as something to be dissected and discarded when studying anatomy. We now know that fascia is a network of connective tissue that wraps around the entire body, kind of like a full body wetsuit that weaves through and wraps around every bone, organ, muscle and nerve. I like to think of it as the secret organ of vitality because it also stores emotions, energy, water, light and even nutrients. When you understand fascia, you understand the whole body on a deeper level — physically, emotionally, and energetically.
Without our fascia, our bodies would just fall over: It's basically the scaffolding that keeps us upright, also known as the organ of form. But beyond that, it connects information through our body, fascia is one of the ways our cells speak to each other. When fascia is nourished, hydrated, and flowing, the body softens and opens. Blood circulates more freely, breath deepens, and energy moves through the body.
You describe fascia as the Wi-Fi of the body. What does that mean?
Our fascia is lined with over 250 million sensory receptors, which is more than our eyes and skin. These receptors are constantly communicating with the brain and body, helping us feel hunger, thirst, emotions, and even our intuition. In this way, fascia becomes a bridge between the nervous system and the soul, forming a vital part of what I call Body Intelligence. It’s an inner compass that helps us make better decisions rooted in our bodies, rather than operating on autopilot just in our heads.
“Your body is a living symphony — and fascia is the conductor. When it flows, every system finds its rhythm. You feel lighter, freer, and fully alive, in tune with yourself and the world around you.”
Lauren Roxburgh
How can you tell when fascia needs attention?
When fascia gets dehydrated, it bundles up into scar-like tissue and knots. That dehydrated tissue then becomes brittle, thick and dense, you may feel tight in the body or a pain in your neck. Over time, this disharmony can show up as chronic pain, stiffness, hunched-over posture, fatigue, or emotional heaviness. It’s important to recognise that when you feel a sense of discomfort, your body is asking for you to make a change.
What’s your take on movement throughout the day — and how do your ‘movement snacks’ fit in?
I want to people to move all the time, but it doesn’t have to be in an intense way. In our screen-heavy, sit-still culture, the body becomes stagnant: tension builds, inflammation lingers, and emotions get stuck. We often don’t realise just how much we're carrying until it starts to show up as fatigue, anxiety, or physical pain.
Movement snacks are bite-sized body resets — 30–90 second exercises that you can weave into your day to get out of your head and into your body. A stretch, a breath, a bounce or a shake. Think of them as an equivalent to your 3pm snack: They’re quick and easy moves designed to hit the spot.
Research shows that these micro movements can deliver benefits comparable to much longer workouts. They improve metabolic health, boost endurance, and even help prevent the muscle loss that happens when we sit too long. Many of us talk about being dehydrated, but often it's not that you're not drinking enough water, it's that the water can't penetrate the cells. Moving your body throughout the day will help you stay hydrated, and help to reduce tension, stress, and anxiety.
Beyond the ten movements you've created for kit:, what else benefits every body?
A foam roller is like your body's best friend: It's an affordable and incredibly adaptable tool that can help clear blockages where tension tends to accumulate like your hips and lower back. Even just lying on a foam roller under your spine from head to tailbone for a few minutes to open your chest and shoulders after a day at your desk can bring instant relief.
In Lauren’s kit: Movement snacks for all skinkind.
Lauren's philosophy is simple: when your fascia flows, everything flows. Through her signature movement snacks and her Lo Rox Method, she offers an accessible yet powerful way to reset your energy, rehydrate your tissues, release emotional weight, and return to your most vibrant, embodied self — in just minutes. Because sometimes the smallest movements create the biggest shifts. While many of us are convinced that change comes only through intensity, she finds that small movements create the biggest shifts.
Access more movement snacks at laurenroxburgh.com
This series was created by kit: in paid partnership with members of our Council — four independent wellbeing experts. While kit: funded and directed production, the content was shaped by the talent’s own experience and expertise.
