Day 5
March 31, 2020

This week we want to focus on finding you your new routine. To support your health, we suggest making time daily for: 

💪 Exercise/movement
👩🏻‍💻 Scheduled work time
🎨 Time to relax and unwind or be creative
👨‍👩‍👧‍👦 Family time whether it be making memories with your children or FaceTime chats with your parents or friends.
🥗Planning healthy meals
😴Quality sleep


This may look similar to what you’ve previously been doing, or it may be completely different. Spend this week planning out your days to find your new balance. This new structure will help you through the next few weeks or months.



Pull Day workout uses a backpack, broomstick, two tins of canned food, and a towel. This workout targets the postural muscles that help support our structure which will help you feel and function better overall.

Next LIVE workout will be Wednesday at 6pm


3 sets, 15 reps

Chair one arm row: This exercise you can use anything with a handle, I am using a backpack. One knee and hand on a chair, with the other leg straight, row the backpack towards your torso.

Towel lat pulldown: Grab any kind of towel. Lay flat on your stomach on a mat and hold the towel tight above your head. Treat this as a lat pulldown exercise and squeeze your back. Remember you can make any exercise harder if you think about the muscles being used.

Bar curl: Get a broomstick and put it through the back straps of a backpack. Place weight in the backpack to make it heavier and perform a bicep curl!

Push-up rows: On the mat, start in a push-up position. Lower yourself to the ground then push up, and simply raise one hand like you’re rowing.

Up-right rows: Standing up tall, grab the backpack by its handles and raise it up to touch your chin, lower and repeat.

Jumping Lunges: To finish off your workout, its time to increase our heart rate. Start in a lunge position, then jump and swap legs.

Join us for today’s LIVE workout. Or try this pre-recorded workout in your own time.

All the equipment you need is a backpack, a broom, some form of weight and your Vitality towel. If you have any questions with our workouts, remember we are here to help 💪🏼


Kirsty’s Chickpeas

Chickpeas are rich in plant-based protein helping keep your appetite under control. They have long life storage in the dried form, or in the canned form and are inexpensive to buy. Here is a simple way to create a healthy snack using chickpeas. Enjoy!

If you want to chat with Kirsty more about how she can help with your overall health & wellbeing, she will soon be opening online consultations. You can register your interest with her below.

Think well