Mako Challenge - Week 5

Congratulations! Give yourself a pat on the back, you have made it ONE MONTH! How are you feeling? We want to hear from you, find a coach to sit down and talk about how the challenge is going. Hopefully, you have built awareness in new areas of your life. This week, we revisit the Squat, Become Complaint-Free, and Add Variety to Our Vegetable. Have an AWESOME week!

LIFESTYLE

The Complaint-Free Challenge

Tips

This exercise is one that will change your life and the lives of those around you. Use the bracelet as a reminder when you might feel anger or complaint coming to a head

When to Switch:
- Complaining Without a Solution
- Gossiping About Others
- No Criticizing

Check out Will Bowen for more information on a Complaint-Free World

CHALLENGE

Go Complaint-Free for the Next 7 Days

NUTRITION

Veggies & Variety

Tips

Smoothie - Use spinach and other greens with some fruit to sweeten it up

Salads - Eating your vegetables raw has a ton of benefits. A few good ones to try if you haven’t already: bell peppers, hot peppers, cucumber, tomatoes, and even microgreens

Bonus -  Making Your Salad Dressings

CHALLENGE

Continue to get your vegetables in at most meals. Try one new vegetable this week

MOVEMENT

Retesting the Squat: Building Up the Volume

Tips

During your squat hold - Try adding a simple weight as a counterbalance if needed. This can be anything heavy enough to pull your chest up and your hips down

CHALLENGE

4-5 Days this Week, Complete the Following:

5-10 Air Squats
+
Accumulate 3-6 Minutes in Bottom of the Squat
+
5-10 Retest Air Squats