Live Strength & Posture Classes for Desk Workers

Help yourself or your team move better, feel better, and work better — with live online classes designed specifically for people who sit too much.

Start Your Free Trial See how it works
12+ years experience 7 professional certifications Trusted by desk workers since 2018

What members are saying

"I've seen a great improvement in my strength and mobility."
— [Name], [Role]
"Even just doing the exercises immediately made my back and shoulders feel better."
— [Name]
"Gaya is very experienced with all age groups and fitness levels."
— [Name]

The cost of sitting is adding up

If you or your team work at a desk, you already know the feeling: stiff neck, tight shoulders, aching lower back, fading energy by 3pm.

You're not imagining it. Research shows that over half of remote workers report increased physical discomfort since working from home. Back pain alone is the leading cause of disability globally — and it's getting worse as more of us spend our days in chairs, on couches, hunched over laptops.

The real problem? Most solutions don't stick.

  • Standing desks help — but don't fix the underlying weakness.
  • One-time wellness workshops teach concepts — but people forget them within a week.
  • Fitness apps offer content — but there's no accountability, no real instruction, no human connection.

What actually works is consistent, guided movement designed specifically for the demands of desk work.

That's what this program is built for.

A better approach to desk worker wellness

Strength & Posture is a live, online fitness program built for people who sit a lot — whether that's you, your team, or your entire organization.

Four times a week, join a 50-minute class led by a certified personal trainer and yoga instructor with over 12 years of experience. Every session is built around the issues desk workers face daily: weak core and glutes, tight hips and shoulders, poor posture, and low energy.

This isn't generic fitness. Every class is built around the way desk workers actually live and work.

Live & Interactive

Real instruction from a real human — not a pre-recorded video you'll never watch. Get form corrections, modifications, and motivation in real-time.

Ongoing, Not One-Time

Habits beat workshops. Regular classes build lasting strength and sustainable change, not a one-day burst of enthusiasm that fades by Friday.

Designed for Desk Workers

Every class addresses the specific issues that come from sitting: posture correction, core activation, hip mobility, shoulder release, and more.

All Levels Welcome

Whether you're an experienced athlete or haven't exercised in years, every exercise includes modifications — including options to do the entire workout from a chair.

Getting started is simple

1

Start your free trial

Request access and get two full weeks of classes — completely free, no credit card required. You or your team can join any scheduled session immediately.

2

Join live classes from anywhere

Log in from your home office, your living room, or even your actual office. All you need is a device with a camera and enough space to move. No equipment required.

3

Move better, feel better, work better

Within weeks, you'll notice reduced pain, better posture, more energy, and improved focus. We hear it from members all the time — the consistency is what makes the difference.

Everything you need, nothing you don't

4 Live Classes Per Week

A schedule designed for real work lives:

Day Time Ideal For
Monday 12:00 PM ET Lunchtime reset
Wednesday 7:00 PM ET After-work unwind
Friday 12:00 PM ET End-of-week mobility
Sunday 10:00 AM ET Weekend recharge

All times Eastern (Toronto). Can't make a live class? Replays are always available.

Full Replay Library

Every class is recorded and available on-demand. Miss a session? Catch up anytime. Want to repeat a favorite? It's there when you need it.

All Fitness Levels

Every exercise includes modifications for different abilities — from advanced athletes to complete beginners to those who can only work out from a chair.

No Equipment Needed

Just you, a screen, and some floor space. That's it.

Expert Instruction

Led by Gaya, a Certified Personal Trainer with 12+ years of experience and 7 professional certifications including Pre/Postnatal Fitness, Active Aging, and Yoga instruction.

Is Strength & Posture right for you or your team?

This program is perfect if:

  • You or your team work remotely, hybrid, or at a desk most of the day
  • You've noticed more back pain, neck tension, or low energy since working from home
  • You want something ongoing — not a one-and-done workshop everyone forgets
  • You value live instruction over apps and videos
  • You need flexibility — different schedules, different fitness levels, different abilities
  • You want a solution that's genuinely affordable and easy to implement

This might not be the right fit if:

  • You need in-person, on-site training only (we're fully virtual)
  • You're looking for high-intensity, gym-style workouts (we focus on functional strength and mobility)
  • You want a one-time event rather than an ongoing program

Not sure if it's right? Try it free.

We get it — committing to a new wellness program is a decision. That's why we offer a full two-week pilot at no cost.

For individuals: Get instant access to all classes for 14 days. No credit card. No obligation. Just show up and move.
For teams: Invite your team to join live classes for two full weeks. See how they respond. Gather feedback. Then decide if you want to continue.

We're confident you'll feel the difference. If you don't, you've lost nothing but gained some solid workouts.

No credit card required. No commitment.

Why live, ongoing classes work better

There are a lot of options for workplace wellness. Here's how Strength & Posture compares to the most common alternatives:

Live Ongoing Classes vs. One-Time Workshops

The one-time workshop approach: Many organizations bring in a wellness expert for a single session — an hour on posture, a lunch-and-learn about stretching, a one-day "wellness day" event.

The problem: People forget. Studies show that without reinforcement, most of what we learn in a single session fades within days. A one-time workshop teaches concepts but doesn't build habits.

The Strength & Posture approach: Four classes per week, every week. Your team practices good posture week after week until it becomes automatic.

One-Time Workshops Strength & Posture
Single session 4 classes per week, ongoing
Teaches concepts Builds lasting habits
Forgotten in days Reinforced weekly
One-time cost, one-time benefit Ongoing investment, lasting results

Live Instruction vs. Wellness Apps

Wellness apps sound great on paper. Apps like Headspace, Calm, or generic fitness platforms offer libraries of pre-recorded content. They're convenient and scalable.

But here's what actually happens: Completion rates are abysmal. Most people download wellness apps, use them twice, and never open them again. There's no accountability, no real-time feedback, and no human connection.

With live classes, it's different. A real instructor sees your form and gives corrections. Your teammates show up alongside you. There's a schedule to keep and a community to be part of. That's why our members stay for years, not days.

Wellness Apps Strength & Posture
Pre-recorded content Live, real-time instruction
No accountability Scheduled classes, social commitment
Watch alone, quit alone Community of regulars
Generic programming Designed specifically for desk workers
~10% completion rate Multi-year member retention

Targeted Classes vs. Generic Fitness

Most fitness programs are designed for general health — weight loss, muscle building, cardio endurance. They're fine, but they don't address the specific issues desk workers face. If your hip flexors are tight from sitting all day, a generic HIIT workout isn't going to fix that.

Every single class at Strength & Posture is built around the problems caused by modern desk work: weak glutes and core, tight hip flexors, rounded shoulders, forward head posture, compressed spine. The goal is to fix what sitting breaks, not just get your heart rate up.

Looking for something different?

If you've tried workshops that didn't stick, apps that collected dust, or generic fitness that didn't address your actual pain points — this is the alternative.

Meet Gaya

Gaya, certified personal trainer and yoga instructor

Hi, I'm Gaya — a certified personal trainer, yoga instructor, and mom of four with over 12 years of experience helping people move better.

I created Strength & Posture because I saw too many people suffering from the same preventable problems: back pain from sitting, neck tension from screens, low energy from not moving enough. And I saw too many "solutions" that didn't actually work — apps people never opened, workshops everyone forgot, generic fitness that didn't address the real issues.

This program is different. It's built for desk workers. It's live, so you get real instruction and real accountability. And it's ongoing, so you actually build habits that last.

I bring everything I've learned across 7 professional certifications — including specializations in posture correction, pre/postnatal fitness, and active aging — into every class. Whether you're 25 or 65, an athlete or a beginner, working from a standing desk or recovering from an injury, I'll meet you where you are.

My Certifications

Certified Personal Trainer Pre/Postnatal Fitness Specialist Active Aging Specialist Pelvic Floor & Posture Coach Certified Conditioning Coach Certified Yoga Instructor Certified Keto Coach

Want to learn more about my background? Visit getfitwithgaya.com

Simple, transparent pricing

Whether you're joining as an individual or bringing your team, pricing is straightforward and affordable.

Individual
$39
CAD/month (~$29 USD)
  • Full access to all 4 weekly classes
  • Complete replay library
  • Cancel anytime
Start Free Trial
Team
5-15 people
$35
CAD/person/month (~$26 USD)
  • Everything in Individual, plus:
  • Group onboarding call
  • Flexible start dates for team members
  • Monthly check-in available
Request Team Trial
Organization
15+ people
Custom
Pricing
  • Volume pricing
  • Annual billing options
  • Dedicated onboarding
  • Usage reporting available
Let's Talk

Not sure which is right? Start with a free trial — we'll help you figure out the best fit.

Frequently asked questions

None. Just yourself, a device with a screen (laptop, tablet, phone), and enough space to move — roughly the size of a yoga mat. Some classes use optional light weights, but bodyweight modifications are always provided.

Every class is recorded and added to our replay library, so you can catch up anytime. That said, we encourage attending live when possible — the accountability and real-time instruction make a real difference.

Absolutely. Every exercise includes modifications for different fitness and mobility levels — including options to do the entire workout from a chair. We regularly have members ranging from complete beginners to experienced athletes, and everyone gets what they need.

The biggest difference is that every class is live — a real person watches your form and gives you feedback in the moment. It's also an ongoing program, not something you try once and forget about. And everything is built around the problems desk workers actually deal with, not general fitness. Our members tend to stick around for years, which says a lot.

Perfect — that's exactly how most teams use the program. With four classes per week at different times (lunch, evening, weekend) plus full replay access, team members attend whatever fits their schedule. There's no requirement to all be in the same session.

It's a comprehensive strength, mobility, and posture program. Think of it as the best of strength training and yoga combined — building actual strength while improving flexibility, mobility, and posture. You'll work hard, but it's designed to feel good, not grueling.

Most people notice reduced tension and improved energy within the first week or two. More significant changes — better posture, reduced chronic pain, increased strength — typically develop over 4-8 weeks of consistent attendance. That's why we offer a full two-week trial: enough time to actually feel the difference.

Individual memberships are month-to-month with no long-term commitment. Cancel anytime. Team and organization plans may have different terms depending on the agreement — we'll discuss options during your consultation.

Start by requesting a call — we can provide everything you need to make the case internally: program details, pricing, expected outcomes, and even a pilot program so your team can try it before any commitment.

Ready to move better?

Whether you're looking for personal relief from desk-work pain or a wellness solution for your team, the next step is the same: try it free.

Two weeks. All classes. No commitment.

Start Your Free 2-Week Trial

Or, if you have questions: Request a Call