Day 9
April 6, 2020

Week 3! The Comeback! 

If you’ve taken a short break from exercise we understand, it is taking all of us a little bit of time to adjust to our new normal. But did you know it only takes 2 weeks of inactivity to decondition by 50%!!

Let’s not waste all of the “pre-coronavirus” work that you had been doing in the gym. Week 3 is about making our comeback and getting back into our ‘new normal’ exercise routine!

Sometimes a training buddy is the extra motivation that you need but self-isolation makes that difficult, so members or not, invite your family and friends to join the Virtual Vitality Facebook page so we can share our workouts with the whole community and cheer each other on!



Today’s workout is by Denika, walking you through another full-body workout. 

Complete 10-15reps of 4 exercises for 8 minutes consistently with as many rounds as possible.

This is a 24min workout.


Group 1 of exercises (8mins, 10-15reps each)
squats with pulse at the bottom
reverse fly
mountain climbers

Group 2 of exercises (8 mins, 10-15reps each)
lunges with bicep curl
shoulder press
jump squats
walking plank

Group 3 of exercises (8mins, 10-15 reps each)
glute bridge
bicycle crunches

Invite a training buddy to our Virtual Vitality. Nothing motivates you more than a bit of healthy competition!!
Do you have questions? Reach out to us 📲 💪🏼


Anti-inflammatory green smoothie
(Makes 2 large pints):

40g Spinach
Green Apple
Half Avocado
Chop and put in a blender or TM.
Add 500ml of water (or coconut water)
Blend for 1min

Add ginger
Omit mint (increase spinach to 50g)


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

You are probably finding that all of this “iso time” is allowing you to get back to some of the things that you love. With screen time currently at an all-time high, we have heard from many of our members that they have returned to the old fashioned art of reading a book. An actual book, with pages and everything! 🙂

And so we bring you a book review on a very appropriate book for the current times. Let us know what you think!

Lonely City by Olivia Laing

Self-isolation calls for curling up with a good book. Feeling a little lonely at home? Lonely City might just be the read for you. Feeling broken and alone in New York, Olivia Laing draws on lonely artists of the past to find the stories behind their isolation. She asks, what can loneliness tell us?⁣ A well-researched, thought-provoking and meditative book. Highly recommend to anyone who’s interested in cities, loneliness, or art’s restorative power.

To take a look at more of Naomi’s reviews, you can follow her here: @bookswithnaomifaye