The Power of 10 Challenge - Day 7

You're now a week into the challenge. We hope it's been a positive and productive 7 days – may it continue into next week too! Remember..."A Sunday well spent brings a week of content!" 😊

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 7 exercises – choose one option below


Chair based

Starting out

Starting out

Stepping it up

Stepping up

Gym jargon!

What goes up has to come down! With pyramid training, you increase your reps by 1 on each set until you reach the top, doing 5 reps of each exercise. Then work your way back down the pyramid by gradually reducing the reps again.

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.

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.

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.

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.

Bonus Challenge – Test the '10 minute wait' rule! ⏱️

This one is for the snackers out there! Is it habit or hunger? Put your urge to snack to the test and give it 10 minutes before you give in and eat. Often the urge passes – especially if you distract yourself with another activity. It's about learning to listen to your body and identify true hunger cues from other triggers like boredom, habit or even being thirsty.

For more tips on this, check out our blog.


Not all days are the same. Some days we're busy and not very hungry, other days tired and find ourselves snacking and wanting comfort food. This is completely normal and due to a multitude of reasons such as sleep, stress levels, activities that day, hormones, the list goes on. Accepting that this is normal is the best way to stay on track long term.

Tip: Gone over your calories one day? Don't let it stress you out! You can use the Week View (tap the blue menu icon > Diary Week View) to still stay within your weekly calorie target and ensure you are still on track with your goal.

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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