The Power of 10 Challenge - Day 5

Congratulations on reaching the halfway point! If you haven't already, think about how you can progress your activities for the 2nd half of the challenge. Increasing the intensity, adding on an extra few minutes, or trying some new exercises are all great ways to keep your body on its toes and reap maximum benefits!

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 5 exercises – choose one option below


Chair based

Starting out

Starting out

Stepping it up

Stepping up

Bonus Challenge – Take 10 mins to plan the next few days meals 🍽️

We all know the saying... "Fail to plan – plan to fail". There's actually some truth in this when it comes to following a healthy diet and managing your weight – planning will save you money, calories and stress! It could well be the difference between failing and succeeding.

So take 10 minutes and plan your meals for the next few days (or even longer if you wish). Why not take it one step further and add your meals to your food diary a few days in advance? That way you can check how these meals measure up in terms of your calorie and nutrient intake, plus see if a healthy snack might fit into the day and help you reach a nutrient target. This extra preparation is super handy – it helps keep you focused and reduces the risk of making unhealthier impulse choices on the day.


Yoga is a good reminder that movement and exercise are available to anyone regardless of your fitness level. It only takes a few minutes, and it can have so many benefits. Besides improving flexibility, yoga is also great for building strength, balance, improving posture, keeping your joints healthy, reducing stress, and becoming more mindful of how your body feels. Often when we go through weight changes, our body can feel different. Taking time to get to know your new body and abilities – regardless of where you’re at – is a great exercise.

Tip: Did you know you can add notes to your diary? You can find the 'Notes' section in the app beneath 'Exercise'. On the website, it's on the right hand side of the screen. Write down how your 10 minutes of movement makes you feel. If you don't have time to write, use an emoji to capture your mood.

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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