The Power of 10 Challenge - Day 9

It's the penultimate day of the challenge – time flies when you're having fun! We've got some great upper body and boxing workouts for you to try today, unless you'd prefer to do your own thing, of course. So keep pushing – you're almost there!

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 9 exercises – choose one option below


Chair based

Starting out

Chair based

Stepping it up

Chair based

Bonus Challenge – Be kind to yourself – take 10 minutes out today and do something positive for you 🥰

Self-care is super important. It's not selfish or self-indulgent, but an essential part of looking after our mental health and keeping ourselves in a positive place. Whether you go for a nice walk, run yourself a bath, or spend the time meditating in a quiet room, choose something you know will leave you feeling happy and refreshed.

Practicing mindfulness is another excellent form of self-care. You can read more about how to do this right here.


To get the best out of your workout, you need to be adequately fuelled. There's nothing worse than working out feeling hungry or sluggish. My favourite pre-workout snacks are easy to digest and sugary (natural sugars of course!): bananas, dates and apples with peanut butter are my go-tos! Post-workout snacks should still have carbs but also try to include protein. Some of my favourites include whole-grain toast with beans, an omelette with a side of fruit, Greek yogurt with granola or a refreshing fruity protein shake.

Tip: We often overlook the importance of planning our snacks. I encourage you to create snacks using the 'My Meals' section in the app. Create a meal for your pre and post-workout meals so you can easily add them to your diary and plan for success.

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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