ARVRA Wellness Content Catalogue
Your complete
wellness library.
Browse every class, recipe, nutrition guide and wellness session. Select what you need or explore a curated programme.
120+
Workouts
170+
Recipes
200+
Wellness Sessions
4
Content Areas
Workouts
120+ expert-led sessions across Pilates, Dumbbells, Bands, Barre, Yoga, Cardio, Pre/Post Natal and Audio Runs.
Pilates
23 classes
Lower Body
+
Gentle Lower Body
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Quick Glute Light Up
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Lower Body Leaner
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15 Min Lower Body Barre
Core
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10 Mins Arms & Abs
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Gentle Core Flow
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20×20 Core
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Advanced Core Finisher
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10 Min Core & Upper Body
All Body
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20 Min Recovery
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Floating Pilates
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Stretch & Strengthen
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Mat Based Workout
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15 Min Mat Flow
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Easy 90's Pilates
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Old School Calming Pilates
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Pilates Ball Whole Body Light Up
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Spicy Serotonin Boost 30 Min
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Reset & Relax Pilates
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Coldplay Pilates
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Sleepy Pilates
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Barre Style Pilates
Dumbbells
28 classes
Lower Body
+
Unilateral Legs
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Quick Fire Dumbbells
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Dumbbell Lower Strength
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Heavy Lower Body
Upper Body
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Unilateral Upper Body
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Ben & Georgie Upper Body FIRE!
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Upper Body Imbalances
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Hannah Upper & Core
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Upper & Core Finisher
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Dumbbell Back Strengthener
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Upper Body Imbalance Fixer
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10 Min Dumbbell Upper Body
Core
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10 Min Heavy Core
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20×20
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Heavy Weighted Core Finisher
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10 Min Spicy Dumbbell Core
All Body
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EMOM 16 Min Sweat
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Simple But Spicy Dumbbell Session
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Full Body Quick Fire
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Ben 10 Min Blitz
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15 Min Simple Sweat
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15 Min Full Body Quick Blast
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Dynamic Dumbbells
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300 Reps Full Body
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15 Min Fast Blast Circuit
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Dumbbell Super Strength
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Low Impact Cardio Dumbbells
+
Ben Total Body
Bands
14 classes
Lower Body
+
Gentle Lower Body Banded Pilates
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Banded Supersets
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Glute & Core Fire Up
Core
+
Very Gentle Banded Upper & Core
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Banded Core & Glutes
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Upper Body & Core Finisher
All Body
+
Banded 20 Min Circuit
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Banded Burn All Body
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Banded Spicy Supersets All Body
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Lower, Upper & Core Banded Class
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Mood Boosting Banded Blast
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Banded Blast
Barre
14 classes
Lower Body
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20 Min Lean & Lengthen the Legs
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Lower Body Barre
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Legs & Glutes Focussed Barre
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15 Min Lower Body Barre
All Body
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20 Min Barre Style Core
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Balanced Barre
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20 Minute BLAST
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Opening Full Body Barre
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Barre Class 3.0
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Flowing All Body
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Long & Lean Legs
Yoga & Stretch
21 classes
10 Minutes or Less
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Total Unwind
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Core Focussed Yoga
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Wake Up Stretch
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10 Min Neck & Shoulder Mobility
20 Minutes or Less
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Sunrise Beach Stretch
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Ladder Flow
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Yoga for Lower Back Pain
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Arm Balancing Flow
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20 Min Flow & Go
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Release & Mobilise
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15 Minute Twisting Yoga
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Rest & Restore
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15 Minute Energiser
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Back Mobility Flow
30 Minutes or Less
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Yoga Strength Class
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Office Cure Yoga
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Fast Flow Yoga
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Power Yoga
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Slow Restorative Twisting Flow
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Lower Body Focussed Yoga
Cardio
3 classes
+
Intervals
+
80's Aerobics
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20 Min Heart & Mood Booster
Pre & Post Natal
8 classes
Upper + Core
+
Banded Upper & Core
+
Core Workout
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Upper Body Strengthener
+
First Trimester Core
All Body & Stretch
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Pelvic Girdle Pain
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Dynamic All Body
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Reflect & Mobilise
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Pregnancy Stretch
Audio Runs
3 classes
+
Pyramid Interval Run
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Mindful Run
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Beginner Interval Run / Walk
Recipes
170+ nourishing recipes across breakfast, soups, mains, salads, snacks and something sweet. Every dish designed to fuel your wellness goals.
Breakfast
36 recipes
Sweet
+
Pistachio Crunch Grapefruit
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Lemon Poppyseed Oatmeal
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Ginger Sesame
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Berry, Red Cabbage & Almond Smoothie
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Breakfast Bowl with Roasted Almonds
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Cinnamon Oat Bran with Plum
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Overnight Blueberry Chia
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Chickpea Pancakes with Blueberry Chia Jam
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Carrot & Mango Smoothie Bowl
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Creamy Seed Oatmeal Bowl
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Overnight Salted Caramel Oats
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Baked Pear Porridge
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Beetroot Waffles
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Lemon Pancakes
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Raspberry & Flaxseed Smoothie Bowl
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Banana Oats
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Banana Protein Pancakes
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Carrot Pancakes with Almond Caramel
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Berry Smoothie Bowl
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Sweet Potato Pancakes
Savoury
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Sausage & Potato Breakfast Hash
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Tomato, White Bean & Egg
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Courgette Egg Nests
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Broccoli Steak with Beetroot Hummus
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Spicy Egg & Mango Flatbread
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Tempeh Breakfast Hash
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Breakfast Lasagne
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Sweet Potato & Black Bean Breakfast Wrap
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Sweet Potato & Courgette Hash
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Smoked Salmon, Feta & Asparagus Omelette
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Spanish Courgette Tortilla
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Spinach Shakshuka
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Greek Scrambled Eggs
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Vegan Scramble
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Eggs with Pea, Mint & Avocado on Wholegrain
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Vegan Brunch Stack
Soups, Sandwiches & Wraps
19 recipes
Soups
+
Spicy Red Lentil Soup
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Tofu & Vermicelli
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Mushroom Soup
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Creamy Broccoli
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Spiced Courgette Soup
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Leek, Potato & Nutmeg Soup
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Spicy Butternut Squash Soup
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Creamy Tomato & Cardamon
Sandwiches
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Pesto Tuna Melt
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Cottage Cheese & Avocado
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Vegan BLT Wrap
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Greek Chickpeas on Toast
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Goat's Cheese, Radish & Pine Nut Open Sandwich
Wraps
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Chickpea & Sweet Potato Quesadillas
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Spinach, Dill & Egg Wraps
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Chicken Pesto Wrap
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Chicken Tzatziki Wraps
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Hummus Wrap
+
Salmon & Pesto
Main Meals
55 recipes
Meat
+
One Pot Lemon Chicken
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Herby Baked Chicken
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Polenta Pizza with Bacon & Spinach
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Spinach & Feta Stuffed Chicken Breasts
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Chicken Kale Salad with Tahini Dressing
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Rocket, Strawberry & Avocado Steak Salad
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Tomato & Chicken Quiche
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Green Coriander Lime Chicken Salad
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Loaded Taco Sweet Potato
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Low Carb Chicken Lasagne
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Creamy Spinach & Artichoke Chicken Pasta
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Thai Mango Chicken Curry
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Turkey & Veg Chilli
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Thai Inspired Chicken Bake
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Vietnamese Beef Rice Bowl
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Grilled Chicken Shawarma with Creamy Yoghurt Sauce
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Creamy Chicken & Mushroom Skillet
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Senegalese Chicken
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Yakitori Chicken & Green Onion Skewers
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Slow Cooker Chicken Fajitas
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Pesto Zoodles with Chicken
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Satay Skewers with Asian Slaw
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Mexican Fried Rice
Fish
+
Salmon with Salsa Verde
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Steamed Garlic Butter Haddock
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Gochujang Salmon with Garlic Spinach
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Tuna Steak Niçoise Salad
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Prawn Fajita Lunchbox
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Poached Salmon with Cucumber Salad
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Sesame Seared Tuna Salad
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Lemon & Herb Salmon Pasta
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Sweet Potato Hash with Hot Smoked Salmon
Vegetable
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Courgette, Basil & Ricotta Pasta
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Roasted Aubergine with Herby Couscous
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Seared Tofu with Kimchi
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Chili Fried Tofu Rice
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Roasted Red Pepper Almond Tagliatelle
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Spinach, Courgette & Pea Frittata
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Green Bean & Tofu with Spicy Peanut Sauce
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BBQ Chickpea Quinoa Bowl
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Herby Green Risotto
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Baked Ratatouille Orzo
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Asian Mushroom Stir Fry
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Mushroom Shawarma with Rice & Garlic Dip
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Roasted Cauliflower Ranch Bowl
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Coconut Tofu Saag with Charred Broccolini
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Spicy Lentil Tacos
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Protein Packed Tofu Bolognese
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Roasted Red Pepper Dahl
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Chickpea, Sweet Potato & Spinach Curry
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Slow Cooked Cauliflower Tikka Masala
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Nourishing Yellow Dhal
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Green Sushi Salad with Crispy Tofu
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Vegetarian Nasi Goreng
Salads & Sides
30 recipes
Sides
+
Coconut Ginger Rice
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Spiced Veggie Pilaf Rice
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Simple Chili & Sweet Potato Chips
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Roasted Miso Potatoes
+
Roasted Glow Bowl
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Roasted Beetroot
Salads
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Rice Salad with Dill & Cucumber
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Sesame Ginger Soba Noodle Salad
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Fresh Lentil Salad with Avocado & Herbs
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Chickpea Tomato Salad
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Apple Walnut Salad
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Barley Salad with Lentils & Courgette
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Fresh Quinoa Salad
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Kale Chickpea Buddha Bowl
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Chicken Caesar Mason Jar
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Thai Prawn Salad
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Tomato, Peach & Burrata Salad
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Superfood Tahini Salad
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Roasted Veg & Quinoa Salad
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Puy Lentils & Feta Salad
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Rainbow Kale Salad
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Fennel, Orange & Olive Salad
Savoury Snacks
16 recipes
Dips
+
Roasted Red Pepper, Carrot & Feta Dip
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Green Pea & Mint Hummus
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Baba Ghanoush
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Sundried Tomato Hummus
High Protein
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Avocado Toast with Hemp
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Crispy Baked Cauliflower Bites
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Smoky Harissa Chickpeas on Toast
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Spinach Feta Almond Biscuits
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Kale & Sweet Potato Nuggets
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Spicy Cheesy Kale Chips
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Egg, Avocado & Tapenade on Toast
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Aubergine Crisps
Something Sweet
18 recipes
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Hazelnut Oat Cookies
+
Strawberry Cake
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Superfood Oatmeal Cookies
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Nutty Granola Bars
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Orange, Carrot & Almond Cake
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Cottage Cheese Banana Bread
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Flourless Peanut Butter Protein Brownies
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Almond Oat Protein Cookies
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Raspberry & Coconut Bars
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Chocolate Courgette Oat Muffins
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Pumpkin Spiced Bread
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Lemon, Coconut & Chia Seed Muffins
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Chocolate Brownies
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Carrot & Oat Cookies
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Vegan Lemon & Coconut Cake
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White Chocolate & Almond Protein Cookie
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Banana & Almond Muffins
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Banana Walnut Muffins
Nutrition
Expert-led nutrition guidance covering hormones, gut health, weight management, performance fuelling and specialist dietary advice all grounded in functional medicine.
Nutrition Guidance
Coming Soon
Nutrition content is being added to this catalogue. Please contact us directly for current nutrition programme details.
Wellness
200+ sessions spanning self development, stress management, meditations, hormone coaching and financial wellbeing supporting every dimension of a healthy life.
Self Development
Trauma
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Are Resilient People Always Okay?
+
Resilience in Real Time
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What is PTSD?
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How Trauma Shows Up in the Body
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How Do We Identify Triggers?
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What is Trauma Relationship Version
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Grief Awareness
+
Trauma & Shock
Self Belief Mini Series
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Self Belief Intro
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Why is Self Belief Important?
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10 Common Self Limiting Beliefs
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Where Does Your Self Belief Come From?
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Self Belief vs Self Confidence
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How to Overcome Self Limiting Beliefs
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Why Affirmations Are So Important
+
The Conclusion to Self Belief
Relationships
+
What Are Love Languages?
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How to Make Love Languages Work in Your Relationship
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Why Connection is Key
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When to Walk Away Knowing When a Relationship is Holding You Back
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How to Have Hard Conversations
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Intro to Boundaries
+
Energy Drainers vs Energy Gainers
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Nourishing Relationships
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Managing Relationships with Your Colleagues
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Dating App Essentials
Self Improvement
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Thought Challenging
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The Confidence Trap
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Assertive Communication
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Reacting vs Responding
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3 Steps to Self Love
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Work / Life Balance
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Self Compassion
+
Pouring from an Empty Cup
Productivity
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Are You Starting Your Day Right?
+
How to Stay Motivated
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Wheel of Life
+
Time Management for Stress Reduction
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Productivity Hacks for Your To Do List
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Working from Home Tips
+
2 Min Productivity Hack for Your Week
Shame & Emotion Mini Series
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What is Shame?
+
Shame vs Guilt
+
What Are Emotions?
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Secondary Emotions
+
How to Get Out of Shame
Contentment Mini Series
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What Does Contentment Mean to You?
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Contentment vs Happiness
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How to Find Contentment
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Learning to Let Go
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Protecting Your Energy
Stress Management
Anxiety Mini Series
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What is Anxiety?
+
Specific Phobias
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Panic Disorder
+
Health Anxiety
Mental Health
+
The Impact of Gratitude
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Is Stress Contagious?
+
Relapse Isn't Failure
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Worry Time
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Tolerating Uncertainty
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Chronic vs Acute Stress
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Mental Fitness
+
Managing Intrusive Thoughts
+
Overcoming Overwhelm
Tools
+
Feeling Stressed? Try These 6 Steps
+
Feeling Anxious? Try This
+
The STOP Technique
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Visualisation for Self Soothing
+
Emotional First Aid Kit
+
Muscle Relaxation
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Stress Bucket
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5 Senses Grounding Exercise
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Simple Breathwork Inhale & Exhale with the Dot
Meditations
Under 5 Minutes
+
Candle Gazing Meditation
+
Complete De-Stress Meditation
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Slow Down
+
Managing Panic
+
3 Min SOS Calm
+
Mindful Mornings
Under 10 Minutes
+
Learning to Live in Our Own Lane
+
Gratitude Meditation
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Managing Uncertainty
+
Family Calm
+
Full Body Unwind
+
Evening Breathwork
+
Mindful Commuting
+
A Moment of Calm in a World of Change
Hormone Coaching
Menopause Mini Series
+
Part 1 Intro to Menopause
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Part 2 Perimenopause
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Part 3 Diet
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Part 4 Exercise
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Part 5 Sleep
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Part 6 Self Care
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Managing Hot Flushes
+
Menopause & Sleep Hygiene
Hormones & Skin
+
Hormones & Skin Intro
+
Cortisol & Skin
+
Oestrogen & Skin
+
Testosterone & Skin
+
Insulin & Skin Health
Hormones & Weight Management
+
Intro to Hormones & Weight Management
+
Insulin & Weight Management
+
Cortisol & Weight Management
+
Sex Hormones & Weight Management
Stress & Energy Hormones
+
Serotonin
+
Dopamine
+
Oxytocin
+
Cortisol
+
Endorphins
+
Balancing Stress Hormones
+
Hypothyroidism Overview
Female Hormones
+
Menstrual Cycle Overview
+
Follicular Phase
+
Ovulation
+
Luteal Phase
+
What is Progesterone?
+
Balancing Progesterone
Male Hormones
+
Intro to Male Hormones
+
Testosterone vs Other Hormones
+
Impact of Ageing on Male Hormones
+
Low Testosterone in Men
Financial Wellbeing
Savings & Pensions
+
Does Money Reduce Your Quality of Life?
+
What is an ISA and Should I Have One?
+
What is the 50/30/20 Rule?
+
How to Build an Emergency Fund
+
Let's Talk Pensions
+
3 Key Steps to Investing
Tips & Tools
+
Your Budget Strategy
+
What is a Credit Score?
+
Tackling Debt
+
Emergency Funds
+
What is Financial Wellbeing?
+
Improve Your Financial Wellbeing in 4 Simple Steps
+
When to Start Thinking About a Retirement Plan
ARVRA Programmes
Structured multi-week programmes combining workouts, nutrition, wellness and hormone coaching designed around your goals. Select any programme to add to your quote.
Filter by goal
All programmes
Improve mental wellbeing
Weight management
Gut health
Better sleep
Improved strength
Hormones & menopause
Energy & performance
Nutrition
Reduce anxiety
Pre/post natal & fertility
Example Programmes
20 programmes
30 Day Gut Reset
A comprehensive 30-day programme combining nutrition guidance, gut-friendly recipes and lifestyle coaching to reset and rebalance your digestive health.
Gut HealthNutritionDigestion
10 Days to Calm Your Mind
Ten focused days of guided breathwork, meditation, CBT tools and mindfulness to reduce anxiety and build lasting mental calm.
Mental WellbeingAnxietyMindfulness
Boost Your Confidence in 10 Days
A targeted 10-day programme using self-belief frameworks, thought-challenging techniques and daily exercises to build lasting confidence.
ConfidenceSelf BeliefMental Wellbeing
10 Day Starter
The perfect entry point to ARVRA. Ten days covering movement, nutrition basics and mindset designed to build lasting healthy habits from day one.
Getting StartedHabitsAll Round
7 Days of Your Menstrual Cycle
A week-long deep dive into your cycle hormone education, tailored workouts, cycle-syncing recipes and wellbeing practices matched to each phase.
HormonesFemale HealthCycle Syncing
20 Days of 20 Minutes
Prove that 20 minutes a day changes everything. Twenty days of varied 20-minute sessions spanning movement, mindset and nutrition achievable for any schedule.
EnergyConsistencyAll Round
4 Weeks to Optimise Brain Health
A four-week science-backed programme covering nutrition for cognitive performance, stress management, sleep and mental fitness practices.
Brain HealthMental ClarityEnergy
1 Week to Reduce Anxiety
Seven intensive days of evidence-based anxiety tools, breathing techniques, CBT exercises and calming movement to build your personal toolkit.
AnxietyCBT ToolsMental Wellbeing
20 Days of CBT
A comprehensive 20-day cognitive behavioural therapy programme. Daily structured exercises to identify, challenge and reframe unhelpful thinking patterns.
CBTMental WellbeingResilience
Sustainable Weight Loss 4 Weeks
A science-backed four-week programme combining hormone education, balanced nutrition, progressive movement and mindset coaching for sustainable, lasting results.
Weight ManagementNutritionHormones
Back to Basics Nutrition 30 Days
Thirty days getting back to nutrition fundamentals — balanced plates, meal prep and lasting healthy habits.
NutritionBack to BasicsHabits
Get on Top of Your Finances in 20 Days
Twenty days of practical financial wellbeing budgeting, savings strategies, understanding pensions and building a healthier relationship with money.
Financial WellbeingLife Skills
Brain Clarity 4 Weeks
A four-week deep dive into cognitive performance, mental fog, focus and clarity combining neuroscience, nutrition and daily mental practices.
Brain FogMental ClarityFocus
30 Days to Improve Your Strength
A progressive 30-day strength programme using dumbbells and bodyweight, with supporting nutrition guidance and recovery protocols for real results.
StrengthMuscleNutrition
Gut Health for Hormone Balance 20 Days
The gut-hormone connection explored over 20 days. Combining functional nutrition, lifestyle practices and hormone education for whole-body balance.
Gut HealthHormonesNutrition
Trying to Conceive 30 Days
A supportive 30-day programme covering fertility nutrition, hormone optimisation, cycle awareness, stress management and movement for those on their conception journey.
FertilityPre-NatalHormones
High Performance 20 Days
Twenty days for those who want to operate at their peak combining human potential content, performance nutrition, elite recovery and advanced movement.
Human PerformanceEnergyRecovery
Partner Programme 21 Days
A shared wellness journey for two 21 days of paired exercises, relationship wellbeing content, shared nutrition and connection practices for couples.
RelationshipsWellbeingConnection
Move Mindfully 10 Days
Movement and breath woven together over 10 days yoga, pilates, breathwork and meditation combined into a mindful movement practice.
MindfulnessMovementBreathwork
Your 30 Day Challenge
A fully customisable 30-day challenge framework pick your focus, follow your plan. Movement, nutrition and mindset all included.
ChallengeAll RoundFlexibility
We're not here to follow trends—we're here to build something timeless. With a blend of creativity, strategy, and heart, we help ideas come to life. Every project we take on is an opportunity to learn, grow, and do something meaningful. We treat our clients like partners and our work like craft.