The Power of 10 Challenge - Day 6

We're into day 6 of the challenge – let's go into the weekend feeling super focused! Just 10 minutes of daily exercise can have so many positive effects on our health and wellbeing, so even if you're busy this weekend, try and squeeze your activity in wherever you can!

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 6 exercises – choose one option below

Chair-based

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.

Alternating knee lifts

Keeping good upper body posture, lift one knee upwards toward the ceiling. Then lower and replace your leg slowly, under control before repeating with the other leg. Make sure your upper body does not bend down to meet your knee.

Alternating 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.

Star jumps

Simultaneously move your arms and legs away from your body to form a 'star' type position, then bring both arms and legs back into the body. Keep your chest high and eyes looking straight ahead throughout.

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.

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.



Bonus Challenge – Eat 10g more fibre than you did yesterday 🌾

So 30g is the daily fibre target we should be achieving. How are you doing? You can check this in the app by tapping the white chart icon in the top right corner of your diary. Scroll back to yesterday to see how much fibre you had. Today's challenge is to try and increase that by 10g! (Unless you are already hitting 30g in which case we salute you!) Keep count in your diary by swapping the second column to 'Fibg' – to do this tap the small black arrow at the top and select from the drop down.

If you need to up your fibre game, here are some blogs to help:



Ines

The best exercise for your weight loss is the one you do consistently! Frequently including exercise in your daily life really is the best way to see sustainable weight loss and maintain your desired weight. Not to mention the incredible health benefits. 😊 It doesn’t have to be a long workout, a simple 10 minute jog or home workout a day goes a long way when done regularly.

Tip: Found an exercise that you love, or want to plan your exercise ahead? You can add activities to your Favourites – just tap the exercise description in your diary, then select 'Add to Favs' at the bottom'. On the website, click the red heart next to the exercise in your diary. You can then easily add this to your diary when you next complete that workout. Add it to your diary in advance to prompt you to get it done!

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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