Challenge 14: Stretch for Mobility

Gabby Reece’s Take Control Of Your Health Challenge Day 14

Daily Stretch
Provided by Adam Friedman

15-20 minutes each day

All Major Muscle Groups
Your routine should include stretching all the major muscle groups in the body; quads, hamstrings, calves, shoulders, arms, core, glutes, back

Active Isolated Stretches
Where you contract and use the opposite muscle of the targeted area to stretch. Using the quadriceps (front upper thigh) to straighten the knee, and therefore lengthening the hamstrings (rear upper thigh).

Isometric Stretches
very effective to improve joint / muscle restrictions. Like Active Isolated Stretching you are actively involved in the stretch to better control the targeted tension created, as opposed to traditional static stretching where you are likely to encounter resistance from your own muscles trying to protect themselves from tearing.

PAIN FREE
Stretching should be PAIN FREE! Know the difference between the intense feeling of a stretch, and that of pain, which may lead to, or is resulting from an injury.

Dedicating 15-20 minutes at least once each day to improve or maintain your flexibility will help keep you moving free of aches, and pains for years to come.

Due to individual needs and goals, you may focus more on areas that have restricted range of motion, or muscles that feel “bound up”. In some cases you may need to stretch more on one side of your body than the other, depending on any imbalances that are discovered.
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Today do an Interval Cardio Workout

If you are not familiar with interval cardio I think it’s the best way to do your cardio workout. There is nothing worse than just going and going, doing the same motion for 30+ minutes. Speed things up, slow it down, then speed it up again! You will sweat so much more and time will go by much faster! Not to mention it has been proven to be more effective…

click here to view your cardio workout

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DAILY REQUIREMENTS

Limit your caffeine and alcohol to one 8 oz cup per day
Take a 15+ minute walk
Get 7+ hours of sleep

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Gabby’s Message

I hope you all continue to stretch everyday, you will be so glad you did many years from now!
Your last challenge…I am so proud of you for hanging in! I hope you have learned valuable information and find it a little easier to be a ‘healthy’ person. Health is so important to me and my family so I wanted to share some of my most basic tips that help us achieve good health.

Now Go Stretch!!!
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CHALLENGE RECAP

Challenge 14: Stretch Consistently
Challenge 13: Cook Your Own Meals
Challenge 12: Eat Fiber Rich Foods
Challenge 11: Understand Supplements
Challenge 10: Switch Refined Salt for Sea Salt
Challenge 9: Limit Your Sugar
Challenge 8: Go Gluten Free
Challenge 7: Go Meatless For 1 Day
Challenge 6: Swap Foods
Challenge 5: Limit TV/Computer to 1 Hr
Challenge 4: Manage Your Stress
Challenge 3: Drink 8 oz of water every 2 hours
Challenge 2: Make A Weekly Fitness Plan
Challenge 1: Eat Good Carbs, Fat, Protein Every 3-4 hrs

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