If you spend most of your day sitting at a desk, you’re not alone. Whether you’re working from home or commuting to the office, long periods of sitting can take a toll. Your hips get tight, your shoulders round, and your lower back can start to ache.

Over time, these small issues build up. They affect your posture, your focus, and how energised you feel. The good news? You don’t need to change your whole routine to feel better. Just a few minutes of intentional movement each day can make a huge difference.

That’s exactly why we created Pilates for Desk Workers, a brand-new, 6-class series led by InstructorLive trainer Katy Ahrens. This programme helps you release tension, improve posture, and move more freely, no matter how long you’ve been sitting.

What’s Included in the Programme?

We’ve designed this programme to fit around a busy workday. Even if you’re short on time, you can still take care of your body.

• 3 Full-Length Pilates Classes
  These 20–30 minute sessions help build strength, support posture, and restore mobility. Each one focuses on real issues desk workers face, like a stiff back, tight hips, and low core engagement.

• 3 Daily Desk-Friendly Routines
  These mini sessions are short, effective, and easy to fit into your schedule.
  ✔️ Morning Mobility – Gently wake up your spine and hips before the day begins
  ✔️ Lunchtime Reset – Stretch, re-align, and boost your energy
  ✔️ Evening Unwind – Ease tension and support recovery after work

Best of all, there’s no equipment required.

What You’ll Gain

You don’t need a gym or an hour to get results. This programme is all about moving work around your life, not the other way around.

By building these simple routines into your day, you’ll start to notice:

• Fewer aches and stiffness after sitting

• Better posture and alignment

• More energy and clearer focus

• Improved mobility through the spine, shoulders, and hips

And if you’re returning to exercise after a break, this is a gentle and accessible place to start.

 Final Thought

Our bodies weren’t designed to sit still all day. However, with the right tools, you can undo a lot of the strain and support your wellbeing, without stepping away from your desk.

The Pilates for Desk Workers programme gives you everything you need to move better, sit smarter, and feel more in control of your day.

Start the programme now and feel the difference in just a few minutes.

When you’re trying to eat more plant-based foods, hitting your protein goals can feel like a uphill challenge. Protein is essential for building muscle, supporting recovery, and keeping you fuller for longer, but it’s not always as easy to come by in a vegetarian diet. However, the good news is that you don’t need meat to get strong and to hit your protein macro goals. With a few clever swaps and combinations, you can easily build protein-rich meals that are full of flavour and totally tasty. In this week’s blog, we’re sharing 10 high-protein vegetarian recipes that prove eating plant-based can be simple, delicious, and great for your goals.

1. Chickpea & Spinach Curry

Chickpeas are not only a great source of plant protein, but they also bring iron and fibre to the table.

Ingredients:

• 1 can chickpeas

• 2 handfuls spinach

• 1 onion, garlic, ginger

• 1 tbsp curry paste

• 200ml coconut milk

Protein: ~18g per portion
Serve with: Brown rice or quinoa for a more complete protein profile.

Why it works: Chickpeas plus grains create a complete amino acid combo. In addition, this meal is budget-friendly and easy to batch cook.

 2. Lentil & Sweet Potato Stew

This hearty meal is ideal for meal prep and packed with fibre and slow-release carbs.

Ingredients:

• 1 cup red lentils

• 1 small sweet potato, diced

• Carrot, celery, onion

• Vegetable stock, cumin, turmeric

Protein: ~20g per bowl

Add: A spoonful of Greek yoghurt for extra protein and creaminess.
As a result, you get a comforting dish that supports both muscle and gut health.

3. Quinoa & Black Bean Salad

If you’re short on time, this is the perfect high-protein lunch.

Ingredients:

• ¾ cup cooked quinoa

• ½ can black beans

• Red pepper, sweetcorn, fresh lime

• Olive oil, coriander

Protein: ~22g per serving

Top tip: Add avocado for healthy fats and extra satisfaction.
Meanwhile, black beans contribute fibre and magnesium — both important for recovery.

 4. Grilled Halloumi & Roasted Veg Bowl

For a savoury, satisfying dinner, this one ticks all the boxes.

Ingredients:

• 3–4 slices halloumi

• Courgette, aubergine, peppers

• Olive oil, lemon juice

Protein: ~25g per bowl

Swap it: Use tofu to make it vegan.
Not only is it delicious, but it’s also easy to customise depending on what veggies you have.

 5. High-Protein Hummus Wrap

This wrap makes a great on-the-go meal that doesn’t compromise on nutrition.

Ingredients:

• 2 tbsp hummus

• 2 falafel

• Wholemeal wrap

• Lettuce, grated carrot, cucumber

Protein: ~20g per wrap

Add: A spoonful of Greek yoghurt or tahini for extra protein.
Additionally, you can include roasted peppers or avocado to make it more filling.

 6. Cottage Cheese & Veg Omelette

This option is high in protein and ready in minutes — ideal for busy mornings.

Ingredients:

• 2 eggs + 2 egg whites

• ½ cup cottage cheese

• Spinach, mushrooms, tomato

Protein: ~30g per omelette

Adjust: Use all egg whites for lower fat.
As an alternative, you could use a vegan egg product and tofu instead of cottage cheese.

7. Red Lentil Pasta with Tomato & Basil Sauce

Red lentil pasta is a pantry hero — higher in protein and naturally gluten-free.

Ingredients:

• 75g red lentil pasta

• Passata, garlic, onion, basil

• Spinach or kale

Protein: ~25g per bowl

Boost it: Sprinkle on nutritional yeast or stir in tofu mince.
In short, this is a comfort dish that still supports your fitness goals.

 8. Tofu Stir-Fry with Peanut Sauce

If you’re looking for a quick, high-protein dinner, this one is perfect.

Ingredients:

• 150g firm tofu

• Mixed veg (e.g. broccoli, peppers, baby corn)

• 1 tbsp peanut butter

• Soy sauce, garlic, sesame oil

Protein: ~30g per serving

Why it works: You get a mix of protein, fibre, and healthy fats in under 20 minutes.
On top of that, it’s easy to double the recipe for leftovers.

 9. Edamame & Avocado Power Bowl

This bowl is light, fresh, and packed with protein.

Ingredients:

• 1 cup shelled edamame

• ½ avocado

• Brown rice or farro

• Cucumber, sesame seeds, lime

Protein: ~18g per bowl

Tip: Add hemp seeds or tempeh for a bigger protein hit.
Consequently, it becomes a great post-workout option too.

10. Protein Smoothie (No Powder Needed)

Sometimes, you just need something quick and portable.

Ingredients:

• ¾ cup Greek yoghurt

• 1 tbsp peanut butter

• Handful frozen berries

• 2 tbsp oats

• Splash of almond milk

Protein: ~25g per shake

Optional: Add a scoop of protein powder to boost to 35g+.
That way, it works well as a recovery shake or high-protein snack.

 Final Thought

You don’t have to rely on meat to hit your protein goals. Instead, with a little planning, plant-based meals can easily deliver the nutrients you need to feel strong, fuel your workouts, and recover well.

Start with one or two recipes from this list, then build your confidence from there. After all, the best diet is the one you can stick to and enjoy.

Is going full veggie just too much for you? Check out our blog – What is a Flexitarian?

What to learn more about emotional eating?

Check out the InstructorLive Podcast Episode 3 with Dietaian Maxinne Palmer here on YouTube

When we think about food, fibre probably doesn’t make the top of the list, especially when it comes to fitness. Most of the focus tends to go on protein, carbs, and fats. But what about fibre? Yes, we hear about digestion, but its benefits go much further. Fibre plays a key role in managing energy, appetite, gut health, and even long-term disease prevention. Despite all that, most of us aren’t getting enough. So, are there easy ways to increase your fibre intake? Absolutely.. and it’s simpler than you might think.

This week’s blog breaks down why fibre is essential and shares simple, realistic ways to boost your intake without making drastic changes to your routine.

Why Fibre Deserves Your Attention

Fibre is the part of plant-based foods that your body can’t digest. Although it passes through your system, it actively supports multiple areas of your health.

For example, fibre helps regulate digestion, stabilise blood sugar, and keep you feeling full for longer. It also nourishes your “good” gut bacteria, supports heart health by reducing cholesterol, and can assist with healthy weight management.

In the UK, the average adult consumes around 18g of fibre a day, well below the 30g recommended daily amount. That shortfall adds up, especially over time.

Easy Ways to Add More Fibre to Your Day

The good news? You don’t need to track every gram or change your entire diet. Instead, small changes can lead to lasting improvements. Here are a few simple ways to increase your fibre intake, starting today:

Begin with breakfast
Swap in oats, whole grain toast, or a smoothie with flax or chia seeds. These are quick wins that give your fibre intake an early boost.

Add beans, lentils, or chickpeas to meals
Legumes are fibre-packed and work well in soups, salads, stews, or pasta dishes. You can even blend them into dips or spreads.

Keep the skins on your fruit and vegetables
Peeling can remove a lot of fibre. Where possible, eat apples, carrots, potatoes, and cucumbers with the skin on (just give them a rinse first).

Switch to whole-grain versions
Choosing whole grain bread, pasta, rice, or crackers instead of white versions adds extra fibre with minimal effort.

Choose high-fibre snacks
Snacks like fresh fruit, nuts, seeds, popcorn, or oat-based bars can all contribute to your daily target.

Eat more plant variety
The more plant-based variety in your meals — including vegetables, fruits, grains, and legumes — the healthier your gut will be overall.

Final Thought

Fibre isn’t just about digestion; it’s about energy, blood sugar balance, gut health, and feeling satisfied throughout the day. While it’s easy to overlook, small daily choices can quickly add up.

So if you’re looking to feel fuller for longer, support your gut, or manage energy dips naturally, increasing your fibre could be the simplest next step.

Read 6 Healthy Breakfast Ideas for Busy Mornings

Need help with your nutrition? Book a free 1:1 consultation where we get you on track

We’re back with Episode 4 of The InstructorLive Podcast, and this one’s a must-listen if you’re thinking about how to stay strong at every stage of your life.

In this episode, host Austin Wilks chats with Pilates instructor Katy Ahrens about her journey from performer to teacher, and why she created two new programmes: Pilates for Menopause and Active Ageing. These classes focus on movement that supports real women through real changes — physically and emotionally.

Whether you’re currently experiencing menopause, easing into your later 40s or 50s, or simply curious about how to move more mindfully as you age, Katy offers practical tips and reassurance. Most importantly, she shows how movement can feel empowering, not overwhelming.

Listen to Episode 4 now:

 Spotify
Apple Podcasts
Watch or listen on YouTube

Listen on your preferred platform

What You’ll Learn in This Episode:

• Why Pilates is ideal for menopause and active ageing

• How to modify movement to match your energy and hormones

• Ways to build strength, posture, and bone support at home

• What mindful movement can do for your stress and mindset

• Why consistency matters more than intensity

• How to let go of perfection and show up for yourself

In addition to this, Katy also shares some small but powerful ways to stay motivated, even on those low-energy days.

Try the Pilates for Menopause & Active Ageing Programmes

Want to Try It? Move with Katy On-Demand

If you enjoyed this episode, then please do check out Katy’s Pilates for Menopause and Active Ageing programmes, only on InstructorLive. They’re gentle, realistic, and easy to follow from home.

Here’s what’s included:

• Low-impact workouts tailored to this stage of life

• Exercises to help with flexibility, posture, strength, and mobility

• Breathing techniques to reduce tension and improve focus

• Encouragement to take it at your own pace

Explore Katy’s Pilates Programmes Now

Pilates For Menopause

Active Ageing Pilates

Final Thought

Staying active doesn’t mean pushing harder — it means listening, adapting, and moving in a way that supports you. Katy’s programmes reflect that mindset perfectly. They’re about showing up, building strength gently, and learning to trust your body again.

Got a question or topic you’d love us to cover next? Let us know, we’d love to hear from you.

Email:  austin@instructorlive.com

It is with deep sadness that we dedicate this week’s blog to Jamie and Fiongal Greenlaw-Meek, who tragically lost their lives in the Air India plane crash on June 12, alongside many others. Our thoughts are with all the families and loved ones affected by this devastating event.

Jamie’s Lasting Legacy

Jamie was the creator of Beditation, a calming video series designed to help people unwind, reconnect, and sleep more peacefully. His warm energy and unwavering dedication to supporting others left a lasting impression on everyone he met. We hope his voice and presence will continue to bring comfort to many more.

Before entering the wellness world, Jamie enjoyed a successful international career as a dancer and model. He performed globally, from leading roles in Spirit of the Dance to Bollywood films, and even as a contestant on the BBC’s DanceX. His infectious energy, cheeky charm, and immense talent brought joy to both audiences and fellow performers.

Jamie also mentored many aspiring performers. He generously passed on his knowledge and passion, leaving a legacy as not only a brilliant performer but also one of the kindest in the industry.

A Passion for Wellness and Connection

After his performing career, Jamie, a passionate yogi, transitioned into wellness and entrepreneurship. He ran several businesses in the events sector and later co-led The Wellness Foundry with his husband, Fiongal.

Founded by Fiongal in 2018 after a personal awakening, The Wellness Foundry became a trusted space for intuitive healing, spiritual development, and holistic wellbeing. The platform combined ancient wisdom with modern approaches, making spirituality more accessible and empowering.

Remembering Fiongal

Fiongal was a gifted spiritual practitioner and tarot reader known for his insight, empathy, and grounded presence. Earlier this year, he appeared on This Morning with Cat Deeley and Ben Shephard, offering guidance that resonated deeply with viewers across the country. Through his work, he touched the lives of many, helping people reconnect with themselves and navigate life with compassion and purpose.

Honouring Their Impact

We are honoured to have had Jamie as part of the InstructorLive family. He and Fiongal brought light, purpose, and healing into the world. Their legacy will continue to inspire all who encounter their work.

As we reflect on the beautiful legacy Jamie leaves behind, we invite you to join us in this special Gratitude & Heart Opening Beditation – a gentle practice led by Jamie that embodies the compassion, calm, and care he shared with the world.

Take a moment to breathe, open your heart, and feel connected to the love he gave so freely.

Gratitude & Heart Opening – A Guided Beditation

We hope it brings you peace, presence, and a moment of stillness.

At InstructorLive, we know life is busy. Between work, family, and everything else life throws your way, finding time to prioritise your fitness can be a challenge. That’s why we’re thrilled to launch our latest programme : 20 Minute Toning. It has been designed to help you build strength, tone up, and feel great in just 20 minutes a day.

This 5-class programme is perfect for anyone looking for effective, efficient workouts that don’t require any equipment. Whether you’re working out in your living room, garden, or even while travelling, these bodyweight-only classes give you the flexibility to stay on track, wherever you are.

Each session targets a different muscle group,  from lower body and upper body to core and full-body training. You’ll improve muscle tone, boost your energy, and develop strength with short, effective routines that fit easily into your day.

Why you’ll love it:

• Time-efficient: Each class is just 20 minutes, so it’s easy to fit in around a busy schedule.

• No equipment: Bodyweight only — perfect for home workouts.

• Targeted training: Each session focuses on a different area – lower body, upper body, core, full body, and a final full-body burn!

• All fitness levels welcome: With expert guidance and clear instruction, you can work at your own pace.

• Feel stronger: Improve muscle tone, boost confidence, and get that post-workout feel-good energy.

 The 5-Class Line-Up:

1. Lower Body Burn

2. Upper Body Sculpt

3. Core Strength

4. Total Body Tone

5. The Finisher

You can follow the programme from start to finish, or dip into the workouts that suit your goals each week. So, If you’ve been struggling to stay consistent or find workouts that suit your lifestyle, this could be exactly what you need. You’ll feel stronger, more confident, and more in control of your health – all in less time than it takes to scroll your socials.

Ready to feel stronger in just 20 minutes?

Start the Programme Now

Try the first class, Lower Body Burn for free on Youtube.

Let’s make time for ourselves, even just 20 minutes at a time.

Have you read the last blog? Highly Effective Arm Toning Workouts 

Every month, we produce a new programme here at InstructorLive. Whilst doing my research and checking out the latest trends in the fitness industry, one type of workout kept showing up: hybrid workouts.

This sparked my interest, so I thought it would be a great addition to the InstructorLive library of videos. With that in mind, let’s take a closer look at what hybrid workouts actually are, why do they work,  and see what I can create for the next programme.

What is a hybrid workout?

Put simply, a hybrid workout blends different styles of exercise into one session.

Think strength training mixed with cardio. Or a fusion of Pilates and resistance work. Essentially, the goal is to train different systems in the body all at once, building strength, boosting endurance, and improving mobility in a single workout.

For example, a 30-minute hybrid session might combine bodyweight strength exercises, bursts of HIIT, and core-focused Pilates moves. As a result, you get an energising, efficient session that keeps things interesting from start to finish.

Why do hybrid workouts work so well?

The short answer? Variety.

Your body loves being challenged in different ways. When you mix disciplines, you’re not only building muscle, but also improving coordination, working your heart, and keeping your brain switched on too.

Here’s why that matters:

More benefits in less time
You’re training multiple systems at once. Therefore, you burn more calories and build strength faster.

Ideal for busy schedules
Instead of choosing between cardio or strength, you can do both in one go.

Total-body impact
Hybrid workouts help you tone muscles, build stamina, boost balance, and fire up your metabolism — all in a single session.

Say goodbye to boredom
By switching things up, you keep your body guessing and your mind engaged. That means no more zoning out halfway through.

Are hybrid workouts for everyone?

Yes, 100%.

Whether you’re brand new to fitness or already in a solid routine, hybrid workouts can work for you. They’re flexible, adaptable, and easy to scale. In other words, you can go all in or take it at your own pace depending on your energy, experience, or fitness goals.

At InstructorLive, we’re big fans of blending training styles.

For example:

We’ve created HIIT meets Dance sessions – DanceHIIT

Yoga with Kettlebells – YogaBells 

Pilates-strength combo – Pilates with Bands

These workouts combine different formats to keep you moving, motivated, and seeing results – all whilst keeping it fresh.

What does a hybrid class look like?

Here’s a simple structure for a 30-minute hybrid workout:

Warm-up (5 mins)
Start with dynamic movements to activate the muscles and get your body ready to work.

Cardio blast (5 mins)
Next, raise your heart rate with high-energy moves like jumping jacks or mountain climbers. Low-impact options work great too.

Strength block (10 mins)
Then move into squats, lunges, or press-ups using your bodyweight or light dumbbells. These help build strength and tone.

Core and stability (5 mins)
After that, slow things down with Pilates or yoga-inspired exercises that challenge your balance and core strength.

Cool down (5 mins)
Finally, wrap up with a few stretches to leave you feeling strong, balanced, and refreshed.

It’s simple, effective, and easy to follow. Plus, no two workouts feel the same.

Would you like to see a new Hybrid workout on InstructorLive?

S0 what Hybrid workout would you like to to see next on InstructorLive?

Maybe Aerobic HIIT or Barre with Bands? I’d love to hear your ideas and suggestions, so we can keep making programmes for every body and every need.

Send your suggestions to austin@instructorlive.com, or if you you want a free 1-2-1 consultation book in here.

Want more workout suggestions? ReadHighly Effective Arm Toning Workouts