The Power of 10 Challenge - Day 3

Let's keep the momentum going into day 3! Whether you're skipping, swimming, stepping, or doing one of our suggested circuits – you've totally got this!

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:

  1. Take 10 minutes to complete your daily food diary
  2. Spend 10 minutes getting active

Day 3 exercises – choose one option below


Chair based

Starting out

Starting out

Stepping it up

Stepping up

Gym jargon!

If you're not sure how to complete some of the exercises above, these videos will help.

2-arm / 1-leg Crunches

Lie on your back and extend your arms and legs up toward the ceiling, drawing your belly button in toward your spine. Simultaneously take one leg and both arms away from the middle of the body. Lower the leg to no more than 45 degrees before bringing the limbs back to the starting position. Repeat this action with the other leg.

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.

V-Sit Hold with Rotation

Sitting on the floor, draw your belly button in toward your spine then lean back to allow your legs to leave the floor. Pull your legs in toward your chest and hold this position while making small side to side rotations with the torso.

The Plank

Position your elbows directly under your shoulders. Draw your belly button in toward your spine and raise your body off the floor till you reach a flat horizontal position – the 'plank'! Hold this position for the desired duration of time.

Take a 10 minute time-out to meditate 🧘

Research has shown that mindfulness can help reduce stress, improve our relationship with ourselves and others, help us get more enjoyment out of the world and much more.

You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel — whatever you find comfortable. Set a timer for 10 minutes, then start following the sensation of your breathing with your eyes closed. When you notice your mind has wandered elsewhere – in a few seconds, return your attention to your breathing. Keep repeating this until the time is up. Gently open your eyes, taking a moment to notice any sounds around you. Notice how your body feels, your thoughts and emotions.

Try not to judge yourself or dwell over the content of your thoughts. Be kind to your mind! Regularly practicing meditation can help improve your focus, connect with your body and give you some much-needed head space (especially if you have a hectic lifestyle!).


Having a strong core is not all about having a six pack, nor should it be. Our abdominal and core muscles are constantly working throughout the day. They are vital in keeping us upright, balanced and with good posture during all our daily activities. No workout would be possible without our core muscles. Taking some time to work on our core can help us have a better quality of life long term, by preventing bad posture and back problems.

Tip: Keeping it stomach related, fibre is a great nutrient to keep a healthy and happy gut! Ensure you get 30g of fibre by eating wholegrain foods, fruit and vegetables. A great way to keep track of this is by keeping an eye on your 5-a-day tracker. Plus you can switch a column in your diary to track fibre (tap the arrow in the header) or check the daily summary chart by tapping the white icon, top right corner. If you don't have 5-a-day set in your diary by default, you can switch trackers by tapping the blue menu icon > 'Diary Preferences' > 'Diary Trackers' and select the 5-a-day tracker".

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!

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