You are just a

few clicks away

from the unique
10KC...

10KC empowers you to:

Set realistic health goals and achieve them easily
Pick simple, smart habits and build a lasting routine
Win prizes and live a healthier & happier life

You're on your way to an incredible 42-day wellness plan!

 Our Fitness, Health and Happiness (FHH) campaign was
launched in 2014 as a way to promote healthy habits
and motivate employees to remain healthy.
We created the 10K Challenge to make this possible.
10K Challenge has evolved over the years and became
the core of the FHH campaign, which directly
benefitted 21,000+ employees and unified thousands
of Murugappa employees.

Our 10K Challenge (10KC) has been redesigned into a simple, 6-week wellness
competition that provides holistic health benefits to each and every participant.
We are excited about this year's 10KC, since it’s the first after a global pandemic
and we are relearning what it means to become healthy.
Besides having fun, employees can become fit, healthy
and even win prizes!
We have introduced awesome features and more
wisdom to help everyone to attain sustainable,
long-term changes for physical, mental and
emotional wellness. Moreover, 10KC has undergone
changes to meet participants' current needs and to
accommodate pandemic restrictions.
 The 10KC 2022 is centerd on #PowerOfSimpleSteps, offering a unique set of simple
fitness hacks customised to meet the needs of each participant.
Participants can easily incorporate the multi-activity 10K steps routine and
follow highly beneficial self-care practices through 10 challenge buckets.
Participants can lose weight, shed inches (fat) and adopt a healthy lifestyle
through the presence of a two-part health goals feature.
Participants are encouraged to reflect on their priorities, interests, comfort,
choices, rest and mindfulness.

Open to NMS/trainees as well

10,000 steps routine with multiple activities
Individualised & achievable weight/inch loss targets
Positive lifestyle changes
Highly beneficial self-care practices
Simplified points system
Three day log period
Mobile-friendly web application
Access via Email ID or Mobile Number
Additional access with O'365 account (post-registration)
# Po w e r O
f S i m p l e St e p s
 How to enrol Team up with 2 - 4 people or take part as a solo participant

in 10KC? To participate as a TEAM, the Team Captain has to;

1. Register at the FHH portal and complete his/her profile
2. Click the Enrol in 10KC button from team/solo tab of the
10K Challenge section
3. Give an interesting name to represent his/her team
4. Add 1 to 3 members from co-workers by entering their
details: Name, Email ID (official or personal - if available) &
Mobile Number and click the submit button

To participate as a SOLO participant, you have to;

1. Register at the FHH portal and complete your profile
2. Click the Enrol in 10KC button from team/solo tab of the
10K Challenge section
3. Give an interesting name to represent your 10KC journey
4. Click submit button without adding any team members
Enrolment Contest
29 Nov to 11 Dec 12Dec to 22Jan Go to https://myfhh.murugappa.com
 By creating a team of 2 to 4 members, concerned colleagues (who have

How do team not registered in the FHH portal until that moment) will automatically
get registered in the FHH portal.

members gain Simultaneously, a validation link to verify the correctness of team

member's email ID will be sent to the concerned member's email (the

access to the one captain entered in the email ID field when creating the team).
By clicking on that link, the concerned team member's account will be

FHH portal? activated.

Please note, this email validation process will not apply for members
who got enrolled with mobile number alone.
Team members who have been ‘Auto-registered’ through
captain (including those team members who clicked the One-time
default
validation link and activated their accounts) need to access password:

to the FHH portal using the one-time default password health

health. Upon logging in, they must set up their profiles and
reset their passwords.

Office 365 Users, pay attention!

Murugappa employees who hold an Office 365 account will soon have an additional way to access the FHH
portal after a self-registration or automatic registration (through Captain) attempt.
It enables participating employees to go directly to the FHH portal. It simply
involves clicking the login with Microsoft 365 button on the login screen.
Using a one-time default password 'health' through a registered email ID or mobile
number in such an instance is not necessary. However, if the concerned Office 365
user wishes, he/she may set up a second access route by clicking the validation
email and resetting the default password.
 Score up to 1000 points
The first 100 points, how are they scored?
By completing pre-program activities on the FHH portal, every participant can earn up to 100 points.
As a 10KC participant, you need to

1 SUBMIT your responses to 10 multiple-choice questions in the Pre-Survey. 10 points

SET your 6-week health goals in two categories:
2 (i) Weight loss or Inch (fat) loss around your waist (or) hips (or) thighs. 20 points
(ii) Positive lifestyle changes by adding a few healthy habits and/or dropping a few unhealthy habits.

3 SET your preferred 10K routine to accomplish 10,000 steps a day by means of various activities
and exercises. 10 points

CHALLENGE yourself up to 10 self-care practices over two 3-week cycles. 20 points

4
i.e., First 21 days (3-week cycle # 1) and 21 following days (3-week cycle # 2:)
GET to know the 8 simple habits, 8 smart techniques, 8 stretch activities and habits formation principles 20 points
5
from article section and take up the quiz to test your understanding about these 24 healthy habits. 20 points

Set an achievable 6-week goal of losing weight and inches!

A weight loss target window of 1 to 6 kg will be given to you. For example, you might have set a
weight loss goal of 2 kg and dropped 2.5 kg by the 6th week. Achieving that goal will result in 150 points,
as opposed to setting your goal to lose 3 kg (which results in 125 out of 150 points).
The same holds true for fat loss. You should aim for a fat loss of 0.5 to 3 inches around your Waist or Hips or Thighs.

If you are a lean participant, your goal should be to gain weight and fat.
Do you know your Waist-to-Hip Ratio?
Why it's a crucial health measure?
Do you know how to measure them properly considering its significance?
Do you know the ideal weight, body fat & viscera fat range?
The FHH portal's articles provide all the information you need about
these key health measures and how to measure them properly.

Attention Fit & Healthy Participants!

Have you got a healthy waistline (37 inches or less for men / 31.5 inches or less for women),
good healthy waist-to-hip ratio (0.95 or less for men / 0.85 or less for women) and ideal BMI?
If so, you may set your goal at 1 Kg or 0.5 Inches either losing or gaining.
You are a role model for thousands of us at Murugappa and a special
10KC Champion. Your body and mind deserve our congratulations!
It is okay to set a bare minimum weight/inch loss (or gain) target.
Provided, you share these four measures; height, weight, waist & hips
by email to gogoguru@corp.murugappa.com or SMS to 9384066639
from your concerned email ID or mobile number.
Are you up for the 10KC and willing to be a role model?

Join FHH portal now at

https://myfhh.murugappa.com
 Another 900 points, how do I get them all?
By actively implementing the 10KC routine all through the 42 days
and log the data periodically on the FHH portal, you can score 900 points more!
As a 10KC participant, you can earn up to

5 points a day or
6 210 points By taking 10,000 steps per day or 70,000 steps a week.
35 points a week

7 By achieving your two-part health goals over six weeks in

300 points 150 points + 150 points
(i) Physical Fitness - Body Weight (Kg) or Fat (Inch) and (ii) Healthy Lifestyle

300 points By implementing 10 self-care practices all through the 6 weeks 10KC 5 points each x 10
practices x 6 weeks
8
30 points By rating your successful self-care practices (up to 10) during the 5th & 6th week 3 points x 10 practices

9 30 points By sharing your success story from 6th week onwards 30 points

10 30 points By providing post-survey responses towards end 30 points

All participants who score at least 700 points win Amazon voucher
Make sure not to miss it.
 Is there anything else you would like to
know about 10KC? Looking for help?
Your questions can be submitted through the
Ask Go-Go Guru section at the FHH portal.

Alternatively, you can email gogoguru@corp.murugappa.com

Wishing each of you fitness, health and happiness!

Are you curious about how to score 900 points
during the 6-week contest period?

Follow the steps outlined

on the next five pages
 Daily Steps 210 points
Why 10K steps routine?
Does it cover only walking?
How are steps points calculated?
Is it possible to set-off my
10K deficit over the weekend
from the previous day(s)?
10,000 steps a day is considered as a simple way to
track the energy usage versus calorie input to maintain
a healthy weight.
By walking, moving or stretching your body frequently,
you are resetting your mind and body to a healthy,
stress-free state. Considering the importance of such
resets, we crafted the 10K steps routine with
multi-activity routines. As you plan your preferred 10K
routine, you will become familiar with multi-activities.
Through FHH portal’s step converter, your daily activity
|in time/distance gets converted into steps! If you use a
fitness tracker or a mobile app, you may record them
directly.
10,000 steps a day can earn you 5 points.
6,000 to 9999 steps, you will get you 3 points.
The restricted movement of 3000 to 5999 steps
on the busiest of days earns you 2 points.
With the weekly adjustment feature, you can offset
previous day(s) deficits. A weekly step points
adjustment is applied to all participants whose scores
are below 35 for the week. In that case, 70,000 steps
will earn the participants 35 points from Monday
through Sunday, i.e., 70K steps totally for the week.
Health Goal # 1 Weight loss is often associated with slimming down.
In order to slim (or reduce fat), the waist, hips, thighs,
Physical Fitness 150 points
arms and chest can be reduced. There is more to
slimming down than merely losing weight.
In some cases, that may mean losing inches (or fat).
What is the best way to As your body loses fat when you gain muscle, you can
set my health goal on fitness? become thinner even if you do not lose weight.
To keep in line with that, you have two types of physical
How can I earn the maximum points? health (fitness) goals:
(I) Weight loss
(ii) Inches (fat) loss
Either or both measures can be targeted.
The measure that you have achieved/progressed well on
will be worth 150 points after 6 weeks of 10KC.
Imagine a scenario where your weight goal progresses
at 60% and your fat target progresses at 90%.
Here, your fat measure is taken into account for your
points, giving you 135 (90%) of 150. Therefore, it is
wiser to choose both measures that can give you the
most points.
Health Goal # 2
Healthy lifestyle 150 points
How do I set a lifestyle goal?
Why should I drop few habits?
How can I earn the full 150 points?
Adopting some new healthy habits and dropping a few
old unhealthy ones should be part of your healthy
lifestyle goal.
- You can set 1 to 6 habits each from both categories.
- If you successfully implement 6 habits or more, you can
receive up to 150 points.
- For each successful habit you adopt or drop, you will
earn 25 points.
You may consider developing five healthy habits as part
of a progressive routine. Likewise, each day (i) wake up
before 6 (ii) drink first coffee after breakfast (iii) avoid
looking at a screen during meals (iv) walk 8 shapes 64
times (v) do 10 rounds of thoppu-karanam or super brain
yoga.
Moreover, you may want to give up six unhealthy habits
that adversely affect your health. Try to avoid (i)
consuming alcohol (ii) to smoke (iii) eating maida foods
(iv) eating sweets, drinks, and ice cream (v) using mobile
and personal electronics for 60 minutes before going to
bed.
As long as you are able to implement at least 6 of these
10 habits during the 42 days of 10KC, you will score full
150 points.
 330 points
This Challenges section presents several highly beneficial self-care practices.
Self-care We have carefully grouped these scientific, self-care practices into 10 challenge

practices buckets for easy accessibility, ease of use, choice, rest, interests, priorities, actions,
awareness and mindfulness.
If you follow these powerful self-care practices daily for three weeks and beyond,
you will live a healthier and more fulfilling life.
Why should I choose
one self-practice each You need to commit to one practice in each category and follow up to 10 simple,
smart self-care practices for the first 21 days (10KC). By implementing those
from 10 challenge practices every day for 21 days, they will become habits.
buckets and As for the second 3-week cycle, you will likely choose another set of self-care
implement them practices (or you may choose some other self-care approaches) requiring no effort,
but still being sensible. Until the first 3-week cycle concludes, you may review and
every day? modify the second 3-week challenge practice.
Visit the FHH portal for the list of self-care practices that will take your fitness,
health, and happiness to the next level.

Can I skip some days Even if you miss a few days, you can still earn full points. Never forget! 10KC is not
only simple and personal, but also flexible in many ways. Even if you follow and
& still earn full points? input the log on the FHH portal for 6 days a week, you can earn the full 5 points for
the concerned practice. Keeping your concerned practice on average 3 to 5 days a
week gets you 2 points.

When to give ratings? Each successful practices you implement for 18 days can be rated from the
5th week onwards, earning you 3 points
 60 points

Success story & Post-survey

Share your 10KC success story from

6th week onwards

Provide you post-survey responses soon after

6-week completion of 10KC