The Power of 10 Challenge - Day 2
Welcome to day 2. We hope you got off to a flying start yesterday! Remember... the only bad workout is the one you didn't do!
Your aim
This challenge is all about getting active! Whatever your goal – whether that be weight loss, maintenance, or weight gain – exercise is great for our overall health and well-being. So let's boost those feel-good hormones! Get out in the fresh air if you can, but we have ideas for exercises you can do indoors or out. You have two tasks to do each day:
- Take 10 minutes to complete your daily food diary
- Spend 10 minutes getting active
Day 2 exercises – choose one option below
Chair-based
Starting out
Stepping it up
Gym jargon!
If you're not sure how to complete some of the exercises above, these videos will help.
Two-footed Squats
Draw your belly button in toward your spine and ensure your toes point forwards. Have your arms out in front at shoulder height for balance. Push your hips backwards so you bend at the knees and hips and descend as low as you can manage. To stand, squeeze your butt muscles, keeping your weight on the heels of your feet throughout the exercise.
Floor Bridge
Lie on your back and pull your heels up close to your buttocks, with feet shoulder width apart. Squeeze your butt muscles then push through your heels and lift your hips toward the ceiling till they are fully extended. Without relaxing your butt muscles, slowly lower the hips half way down to the floor then extend the hips again. Repeat for the necessary repetitions.
Basic Floor Crunch
Lie on your back and pull your heels up close to your bottom, with feet shoulder width apart. Place your fingers positioned at your temples and draw your belly button in toward your spine. Lift your head and shoulders off the floor, toward the ceiling, keeping your head still and eyes straight ahead. Lower under control then repeat.
Incline Press Ups
Place your hands wider than shoulder width apart on a stable object ensuring your chest is centred over the hands. Bend at the elbows to lower your body toward the floor. Descend to a manageable depth then push through your hands to extend at the elbows and return to your starting position.
Alternate Leg Lunges
Take a large step forwards with one leg. Ensure you are on the toes of your back foot while keeping your weight on the heel of your front foot. At the lowest point of the lunge, your knees should form 90 degrees. Ascend upwards by pushing through your front leg to drive you back to your starting position. Continue to lunge with alternate legs.
Triceps Dips
Place your palms on the edge of a stable object and 'set' your shoulders blades, lifting your chest to create good posture. With your posture fixed, slowly bend at the elbows so they bend in a backwards direction and lower to a manageable level before extending at the elbow to raise the body back to the starting position. Repeat.
Bonus challenge – Drink 10 glasses of fluids 💧
250ml is a glass. All fluids except alcohol count. It's important to keep well hydrated during warm weather, plus fluids can often keep hunger pangs at bay. Not keen on plain water?
- Add some natural flavour! Slices of lemon, lime or cucumber, fresh mint leaves, or sliced fresh ginger are some of our favourites.
- Flavour plain water with sugar-free cordials.
- Go half and half – fresh fruit juice and sparkling water.
- Fruit or herbal teas.
- Iced coffee frappes made with skimmed milk and lots of crushed ice. Use a natural sweetener in place of sugar.
Circuit training involves strength exercises performed continuously or with short breaks. It's a great way to improve your cardiovascular health and increase muscle mass. Keeping your heart rate elevated will burn more calories whilst also building muscle. The greater the proportion of muscle you have in your body compared to fat, the better! It will keep your metabolism 'revved' up and burning calories.
Tip: Did you know you can track body measurements on your Progress page? Tap the menu icon (top left) on the Progress page to find these. When you start exercising as part of your weekly routine, it is possible the scales don't changes as much as you'd expect, this may be due an increase in muscle mass. However as muscle takes up less space than fat, you will still see progress on your body measures!
Ines Castro works in the Nutracheck Customer Care Team. She has a Masters in Exercise Physiology and Sport & Exercise Science degree. Her passion is running and participating in all things outdoors and active!
Disclaimer
You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes.
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About Nutracheck
Nutracheck is a top-rated food diary App and website. We track calories and 7 key nutrients - carbs, sugar, fibre, protein, fat, saturated fat and salt. Our mission is to give our members insight into what they are eating to empower them to make more informed food choices. We've been helping people achieve their weight management goals since 2005.
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