We all know that sitting at a desk for eight plus hours a day isn't good for our health.
But there are measures you can take to ensure you stay toned, fit and healthy at work - all in the time you'd normally spend answering emails or inputting data.
Before you reach for that third cup of coffee, the Sydney-born PT recommends you give this a go.
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First things first, Shona said you need to remember to set aside time for the desk yoga sequence:
'Set a reminder on your phone that goes off at regular intervals within the day,' she wrote on her blog. 'Alternatively, if you know that you'll be stuck at your desk for a few hours, set a timer every 45 minutes to enter the break zone.'
The break zone, she explained, is based on countless studies which have found that the human brain can usually only maintain focus for around 45 minutes, before it needs a short break.
When you enter it, instead of going for a cup of coffee or reaching for your smartphone, simply follow eight simple yoga steps - which take around five minutes to complete.
For Shona, the first stage of your desk yoga sequence is to close your eyes and take three deep breaths - making sure you take three seconds to inhale and three seconds to exhale.
* 2-3 litres of water.
* Three meals consisting of a 'sh*tload of vegetables and some kind of protein (usually eggs)'.
* One protein smoothie 'using my favourite plant-based protein powder.
* Creme brûlée ('if my soul needs some nourishment').
'The breath is very closely linked to the state of your nervous system, so keeping a calm and rhythmic breath can help to relax your body while awakening the mind,' she said.
While your eyes are still closed, take your head towards the left, keeping your chest lifted - and allow the opposite shoulder to pull gently away.
Shona recommends you picture breathing into the side of the neck to 'create a sense of expansiveness'. Then, repeat on the right hand side.
Interlace your fingers behind your head and lift your sternum to the sky, without dropping your head too far backwards.
For a stretch that you might get in a typical yoga class, place your right hand on the outside of your left leg for a seated side stretch.
'Raise the left arm, turn your head towards your armpit and lean to the right. Rather than compressing the right side, think about lengthening the left,' Shona wrote.
As before, finish this by repeating on the other side.
Step five is as simple as taking a seated twist to both the left and right.
Shona advises you keep your chest lifted as you do this.
While you might not imagine it, Shona said yawning is in fact really good for you.
'It helps the brain to reset, in fact when you yawn, you're actually stimulating a neural area of the brain that plays a significant role in being more conscious and alert.'
* Daily meditation before she caffeinates.
* Weight lifting four times a week.
* High intensity cardio twice a week.
* Short sequence of yoga or gymnastics each night before bed.
Interlace your fingers and stretch them towards the sky. Hold for several seconds.
Roll your ankles and wiggle your toes - you might not think it does much, but according to Shona, this stimulates the blood pooling at the toes and creates good energy.
If you have a bit more time and a spare office at your disposal, Shona recommends you try her 18-minute sequence shared on YouTube.