Mako Challenge - Week 6

Week six is upon us and it is going to be a fun one! How is your body feeling? What new vegetables did you try? Remember, this is a process and it takes time. CHANGE doesn't happen overnight, if you continue to stay consistent the change WILL HAPPEN. Hard Work Pays Off. This week we talk about the Butt & Gut, Communication Skills, and Eating Healthy Eats. CONSISTENCY IS KEY!


Listening for Better Communication


In every conversation you have this week, focus on what the person is saying and not on your response

If having a conversation in person, smile at the person talking and look them in the eyes

Turn your phone off when eating with others or put it on silent

The more engaged you are in listening to someone the better the conversation will be


Call or meet up with a friend you haven’t talked to in sometime. Focus on listening


Healthy Fats Vs. Bad Fats


Reminder - Last week’s Salad Dressing is a great way to get in more healthy fats

Try -  Nuts or seeds in a salad, avocado, coconut oil, or even adding butter to coffee

Avoid all products containing trans or partially hydrogenated oil:
- Buttery spreads and sprays (Smart Balance®, Promise®)
- Oils - canola, cottonseed, corn, soybean, safflower, and sunflower
- High Polyunsaturated Oils - margarine, and vegetable shortening


Eat healthy fats at each of your meals. Try something new this week


Butt & Gut


Accountability -  Like most of these challenges, a great way to stay consistent is to find someone to do this challenge with you. It can make it much more enjoyable. This could be first then in the morning with a roomie or get with a group at the gym

Proper Progression - Make sure you choose the position that allows you to keep your back flat on the ground and your rib cage pulled towards your belly button

Use It To Prep - Any time you are going to be lifting, squatting, jumping, running, or just moving; spend some quality time in the hollow position and glute bridge position

How much better do you move when your spine is organized?


4-5 Days this Week

6-10 Rounds Alt. Tabata (:20 on/ :10 off):

*Gut - Pick One:
Hollow Holds

*Butt - Glute Bridge
(6-10 total minutes)