T-Tapp Consistency in 11 Easy Steps

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How to make T-Tapp a Habit in 11 Easy Steps

 

I’m well aware of the fact that forming an exercise habit isn’t the easiest thing for most people, and many experiences consists of starting a healthy habit  (T-Tapp, exercise, clean eating, reading, or just spending less time on social media) and stopping, re-starting and stopping, then doing it all over again.

However, with what I’m about to share with you today, you are going to learn how to turn your T-Tapping (or any other workout routine) into a life-long lasting habit.

So bear with me.

In my lifetime and in working with a multitude of clients I have seen that we are nothing but creatures of habit, and we repeat 95 percent of our physical and mental patterns, from one day to the next (and that’s good thing!)

If you are out-of-shape, overweight and can’t walk down the street without gasping for breath, then you have spent time to build the type of habits (in front of the TV eating processed or sugary foods) that lead to an unhealthy and ailing life, or what’s known as the couch potato lifestyle.

But consider this, you can also make the effort to build a healthy habit. This is great news!

 

The 11 Steps for Making T-Tapp/Exercise a Habit for Life

 

I want to share with you some of the things I’ve learned over the years about building a successful exercise habit. Here are some practical tips on how to make T-Tapp a habit and stick with it for the long haul.

 

  1. Start Small

Starting small, 2 – 3 movements a day (Primary Back Stretch, T-Tapp Twist and Hoedowns) will help to strengthen your core, rehab knees/hips and increase stamina which will make it easy to stick to in your first few weeks—which is something that can make or break your exercise resolution.

“A short workout is better than none” this is one of my favorite affirmations, and it usually gets me moving when I’m running low on willpower and motivation. This motto resonates even more with beginner T-Tappers, or people with a lesser endurance level or have more injuries to deal with.

Most people who start off a program sabotage their new goals by doing too much too soon (E.g. a 14 day bootcamp). This approach can be recipe for disaster, and will only lead to injury, burnout and/or unneeded resentment.

As a beginner, you have to start with an extremely manageable and realistic goal and work up from there.

So whatever you want to achieve—whether it’s losing 3 clothing sizes, running a 10K, or just be able to complete the Basic Workout without losing your breath—make sure your goal is realistic, and small.

 

  1. Come Up With a Exercise Plan

Once you have decided to start exercising and have set a goal, you must back up your vision with a concrete plan.

“Failing to plan is planning to fail.”

Make a list and plan thoroughly everything that’s related to your exercise routine, from where you are going to exercise, the time, the type of workout DVD you want to do, and anything else that’s a part of your training routine.

I highly encourage you to also plan your rewards, like a delicious post-exercise smoothie, a massage, hot shower, manicure, anything that gets you going. These rewards will motivate you to exercise, which is good for the long term. When you are done with this, write down your exact plan to the letter on your calendar or daily planner, and have it where you can see it on a daily basis.

 

  1. Turn Your Plan Into a Habit

Once you have come up with your plan, then it’s time to “ritualize” your routine.

A ritual is a specific set of behaviors that you do at the same time every day, or on the specific and exact days you select. So if you want to form a ritual, you have to define the specific behaviors. (Whether it’s running, T-Tapp, meditation, you name it) you are intending to engage in then perform them at a specific time.

By laying down an exact time for your workout routine, you won’t have to burn up energy planning in your head about when to get it done.

 

  1. Set a Specific Time To T-Tapp

It’s important to choose a specific time of the day to T-Tapp. So decide whether you are more likely (and have the time) to stick with the morning, midday or evening, and stay consistent with that time no matter what. I’ve set the time of 07:00 a.m. every day, and I usually do my best not to stray from that time, whether I’m going for a run or doing T-Tapp or yoga.

Schedule your workouts the same way you schedule an important appointment or family obligation. Make it a must by carving out a slot from your calendar, mark each day with the workouts/movements you WILL do. That’s how to do it if you are serious about making it.  Set your alarm and when it goes off, get your workout in. Mind over matter, you can do this. (Yes you can!)

  

  1. Exercise First Thing in the Morning

I have to admit we do have busy lives, from endless work hours, kids to take care of, the wonderful but sabotaging world of social media and so on. If you just had a stressful day at work, it can be hard to lace up those shoes and press play.

You just need a change of perspective to get you “running” in the right direction. In the early morning, when the rest of the world is still asleep, all these excuses don’t hold water.

And study shows that consistent exercisers make the effort to work out first thing in the morning. So start moving before the whole world or your kids start waking up. Morning people are not born, they are built, a result of habit.

Wake up an hour earlier, have a light snack (if you want) then go get your workout in, dry skin brush, shower, then have a delicious breakfast and take on the rest of the day.

Plus, if you exercise first thing in the morning, you will boost your metabolism, and be more productive for the rest of the day, which is awesome.

 

  1. Lay Out your Workout Clothes

Remove the friction from your life by laying out all of your workout clothes. So when it’s time to get out of bed, everything will be set and ready. There is nothing worse than waking up early to only have to hunt through a dark room in a semi-awake state for clothes that you are going to need.

 

  1. Make it Regular

Once you decide on an exercise plan, do your best to never skip a workout. If you skip a day, the process of creating an exercise habit will only get harder. It’s all about keeping that momentum going, especially during the first few weeks. (the easiest way to keep your resolution going is simply not to stop.)

If your ultimate goal is to exercise 3 times a week, then schedule your three workouts on non-consecutive days (On Monday, Wednesday, and Saturday, for instance) and do your best not to miss a day. Repeat this pattern until it becomes automatic.

 

  1. Make it Pleasurable

If you don’t enjoy exercising, then forming (and keeping) the habit is going to be difficult. When creating an exercise habit, keep your focus on pleasure and fun, not on the end results. Make exercising enjoyable by:

  • Getting new workout clothes.
  • Exercising with your friend.
  • Using an app to track your workouts.
  • Enjoy the strength and beauty of your body. None is like yours, love it for what it gives to you.

The possibilities are endless…

 

  1. Recharge—Have a Rest Day

Recovery is key because it’s the only chance to rest and readapt to the new workout schedule.

I highly recommend that you take one day of total rest every week. It’s your free day. If you feel that you need less rest, you could just do Primary Back Stretch and one other movement (Hoedowns, Organs in Place, Thread the Needle) that gets you moving. The secret here is to do something every day, ideally an activity that gets you excited and keeps your habit going. So don’t shy away from other exercises, since they will also help you ingrain in the exercise habit. Do plenty of swimming, biking, yoga or walking/running, just apply T-Tapp technique to it and really challenge your body.

  1. Give Your Exercise Plan 6 – 8 Weeks

Habits don’t form (nor change) overnight. Consistency is the name of the game. So please bear in mind that it takes about six to eight weeks to form a lifelong lasting habit, regardless of whether it is a an exercise habit or one that’s not so healthy.

Stick with exercising (or your new healthy habit) for at least 60 days. After you reach that point, the habit will start to feel natural in your daily life. Complete your own 60 day challenge!

 

  1. Life is Messy you Know…

Life will sometimes (almost always) get in the way of your exercise routine. Injury, long hours at work, family obligations, holidays, you name it, all of these roadblocks are waiting in the dark for the right moment to sidetrack your plans. It’s just a part of life. You will more than likely miss a day or 2 when it happens. Do not beat yourself up or lose sleep over it. No one is perfect and pursuing perfection will get you nowhere.

 

Consistency..

All this stuff about habit forming is a skill, which requires conscious practice on a regular basis. It’s just like a muscle that you train. The more you train it, the stronger it will get. So if you fell, get up, dust off, keep your chin up and go at it another time. Have the T-Tapp warrior spirit, and never give up.

 

Have you considered starting the exercise habit? Do you exercise regularly? I’d love to hear from you!

Ready to start T-Tapp or take the next step? Check it out here

    

Curl your core

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Let's talk about Curling you Core.  It is a integral part of the basic T-Tapp stance.  T-Tapp Stance may not be comfortable at first, but the more you do it the stronger you will get and the easier it will be to maintain the proper form. Today we will discuss the basic stance with particular emphasis on curling your core or "tucking" So… stand up in front of your computer screen and go through the movements with me in the order that they are explained.

  • Stand with your feet hip width apart – this equates to one hands width or 4 fingers apart. (Note: You never want too wide of a stance because that could throw off your alignment and hinder results.) 
  • Bend your knees DEEP – look down. If you can see your feet then I want you to bend until you can no longer see your feet. Hold that position.

Here we go 

  • Press your lower back flat (aka curl the core/tuck butt) Teresa calls flattening the lower back "curling the core" due to the fact that many people have an arch in the lower back and that’s the center (or core) of the body. This is a term that is used in T-Tapp to help get Tappers to initiate the tuck with the lower back (lower lumbar area) to open the neuro-kinetic connection to the lower half and strengthen the lower lumbar and core muscles. There needs to be a "straighter line" to the lower back (in other words, not a "sway back"). Applying these tips can really take your workout to the next level, and give awesome lower body results while helping to tighten and tone the core. Look in the picture below, Teresa is placing her hands on her tailbone and feeling it curl under to straighten the lower back. NOTE: The tuck is NOT pressing your hips forward or squeezing your glutes, it is curling the tailbone under. This is so important to achieve and understand because you will increase NK connection to the lower half and amp up results to your core, butt and thighs. You can get up against a wall with your feet hip width apart (heel about 4 inches from wall) Bend your knees deep and curl your tailbone under until your lower back is pressed in to the wall. FEEL THe lower back flatten and press, your whole core, abs and back should engage. 

  • RIBS UP! This helps optimize lat activation. It’s not about pulling your shoulders back, it’s about lifting your ribs to shift your shoulders back (not down!) It also helps burn bra pudge and back fat while it boosts your body’s ability for overall cardio. NOTE: I think lift the breast bone (Most people initiate the lifting of the ribs from the shoulders – and this is WRONG, it activates the traps and not the lats.) Do NOT lean back to lift the ribs as this will coz you to untuck and press your hips forward (and build a bigger tummy!)
  • Shift your weight in to your heels and then press your Knees to Little Toe – not only does this take pressure off of problematic knees, it increases core muscle activation and upper inner/outer thigh for greater target trimming.
  • Flip your palms away towards the wall, to the point where you are trying to reach your thumbs towards the wall behind you.

This is how it should feel when you are doing the workout.You should try your best to maintain that stance during the entire workout especially in the balance and core moves.

Need a new workout to target your trouble area? Check here

 

Dry Skin Brushing

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Dry Skin Brushing – all you need to know
 

Did You Know?

  • The skin is the largest most important eliminative organ in the body and is responsible for one quarter of the body’s detoxification each day?
  • The skin eliminates more than one pound of waste acids each day through the sweat glands?
  • That the skin is also known as the third kidney?
  • That the skin receives one third of all the blood circulated in the body?
  • That the skin is the last to receive nutrients in the body, yet the first to show signs of imbalance or deficiency?


Dry skin brushing aids in the detoxification process of the skin, digestive system, liver, lungs, and lymphatic system by providing a gentle internal massage. Dry brushing exfoliates the skin, which prevents dry skin and makes the skin super soft to the touch, as well as many other benefits, such as:

Benefits of Dry Skin Brushing:

  • Removes cellulite
  • Cleanses the lymphatic system
  • Removes dead skin layers
  • Strengthens the immune system
  • Stimulates the hormone and oil-producing glands
  • Tightens the skin preventing premature aging
  • Tones the muscles
  • Stimulates circulation
  • Improves the function of the nervous system
  • Helps digestion

Dry brushing removes cellulite – Cellulite is name we use to describe pockets of fat which are trapped in the fascia and cause dimpling under the skin. 
Dry brushing cleans the lymphatic system. Lymph is a fluid which circulates through the body tissues picking up fats, bacteria, and other unwanted toxins, filtering these substances out through the lymphatic system. All detoxification occurs first and foremost through the lymph. Our bodies contain far more lymph than blood, so you can see how important dry skin brushing might be. Poor blood circulation means the lymph can't properly do it’s job which results in varicose veins and a weakened immune system. Dry brushing improves the lymph flow.
Dry skin brushing exfoliates the skin. Dry skin brushing helps remove dead skin cells, which can help improve skin texture and cell renewal. Dry skin is a sign of detoxification. Keep the  detoxification process going by removing the dead skin daily, if this does not occur, a build-up can happen where the person ends up with eczema, psoriasis, and dandruff.
Dry skin brushing strengthens the immune system. Dry skin brushing can reduce the duration of an infection and accelerate the clearing of toxins, it helps support the immune system by helping in the lymphatic system.
Dry skin brushing tightens  and tones the skin – Our body makes a new top layer of skin every 24 hours – dry skin brushing removes the old top layer, allowing the clean new layer to come to the surface, and results in softer, smoother, tighter skin.
Dry skin brushing stimulates your circulation. Our skin breathes! Dead skin cells left on the skin and unremoved waste that is excreted through perspiration hinders the bodies way of detoxifying naturally. Dry skin brushing increases circulation to skin, encouraging your body to get rid of toxins and waste. Increased blood flow begins entering the areas brushed,leaving you feeling invigorated and refreshed. By activating the circulation you can also prevent varicose veins.
Helps digestion – Dry skin brushing helps your skin to absorb nutrients by eliminating clogged pores. Healthy, breathing skin contributes to an overall body health. When you brush, the pores of your skin open allowing your skin to absorb nutrients and eliminate toxins.

 

 

 

 

 

 

 

 

 

 

What You Need To Do For Dry Brushing:
To dry brush, use a soft natural fiber brush as found in the T-Tapp store or at a bath and Body Store near you. Most nylon and synthetic fiber brushes are too sharp and may damage skin.
Learn the Secret to Success with the CRT DVD which teaches Teresa Tapp's special brushing sequence step by step with detailed instruction. The T-Tapp CRT Brushing Sequence DVD now includes the following exercises to pump the lymphatic system, eliminate toxins and target cellulite areas:

  • Awesome Legs
  • Jog Rocks
  • Hoe Downs
  • Diva Derriere

T-Tapp's new "Supreme Sequence" pattern involves more muscle and fascia activation while doing the brushing and is available on digital streaming by itself or comes free with the purchase of the entire CRT System.

How To Dry Body Brush

  • Dry brush when your body is dry, before you shower, because you will want to wash off the dead skin cells after.
  • It is best to dry skin brush in the morning when you body is going through a natural detox, but can be done at any time during the day, consistency is key. If you are feeling ill, increasing body brushing to twice a day is good. You can also dry brush areas of cellulite five to 10 minutes twice a day to activate fascia, but the technique needs to be done consistently for a minimum of five months.
  • Always brush towards your heart. Brushing away from your heart puts pressure on the veins. Plus, we are helping to improve lymph flow, lymph flows towards the heart.
  • The first few you times that you try this, it may be a little uncomfortable (the bristles are a little stiff). Use light pressure in areas where the skin is thin and harder pressure on places like the soles of the feet.
  • DO NOT brush over broken skin (cuts, etc.), varicose veins, or bruises. Also, never brush an area affected by poison oak or poison ivy.
  • Do not brush your face with your body brush, it is too harsh for the delicate skin on your face. If you want to brush your face (and it’s an excellent idea for exfoliating!), use a softer brush like this made for your face.
  • The process should take between 5-15 minutes. I do a quick 5 minute brush every day and about once a week do a more detailed 15 minute brush.
  • Take a shower after your dry brush.

Shake your brush over the trashcan to get rid of skin cells. Occasionally wash with soap and water. Let dry completely before using. 

Face Brushing
Do you know about the T-Tapp Face Brushing Sequence? In order to do face brushing you will want to purchase a small, soft, natural bristle brush. We do not retail those yet, but you can find one at any bath and body store for about $10.00. Do not use the plastic kind because they do not have the same affect and can scratch your skin. T-Tapp's Face Brushing Sequence is as follows:
Begin with brushing up on the neck and then on the face, you brush up and out:

  • Jaw line – brush out in circular motions towards ear.
  • Cheekbones – brush out in circular motions towards ear.
  • Forehead – start in middle of forehead and brush out on each side towards temple.
  • Nose – small circular movements over the nose.
  • Under eyes – tiny, light circular motions from outer eye in towards the nose (not out towards ear).

SNEAK IN T-TAPP

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Here are some ways to sneak in T-Tapp through out the day (we all have those Hoedown in the bathroom stories…) I thought you all would like to join in on the fun ways that you sneak in T-Tapp each day!
 

  • Up and down stairs – toes forward, tuck butt, (curl your core) ribs up, shoulders over hips, and KLT
  • Standing in line (cooking/doing dishes) – weight in either 1 leg or both legs, bend knee(s), tuck butt, shoulders over hips, KLT (Great for lower back too!)
  • Pushing shopping cart/lawn mower – palms up
  • Walking – roll off last 2 toes, butt tucked, shoulders over hips, KLT, no duck feet!
  • Tuck butt and roll shoulders back and centered (do not shrug up toward the ears, press all the way down or rolled forward), lift your ribs.Your upper back should be relatively flat (not curved forward)
  • Ears need to be aligned over your shoulders and hips, while keeping the chin from jutting forward; this neutral position distributes the weight of your head throughout your spine. Keep that chin back, too. Strive to do this all the time; walking, driving, standing or sitting at the computer. (NO forward head postures!)[IMG]file:///C:/Users/Michelle/AppData/Local/Temp/msohtml1/01/clip_image001.gif[/IMG])
  • Stress relief/Back Fat – shoulder rolls done with deep breathing. Palms forward and reach Jazz hands down toward the floor , then roll shoulders up, back and down while taking a deep inhale, then twist your thumbs as far back as you can, exhale bigger than you inhaled as you pull your ribs together. Repeat 4 times to the back and 4 times to the front. Really focus on the shoulders shrugging up toward the ears and then the opposition of the hands reaching to the floor.
  • Head rolls. Assume proper linear alignment. Roll shoulders as above then really open palms and twist thumbs to the back wall, reach your arms toward the ground to help stabilize your shoulders. Now perform the head moves sequence from PBS making sure to breathe! (You can also grasp hands behind your back as in Inst one or use the towel as in MORE to really give a good stretch to the pecs and open up the chest)
  • Seated Hoedowns – sit at edge of chair, ankles/knees and shoulders all in one line, tuck butt, lift your ribs to keep your shoulders over your hips, hands out to side level with elbows (which are pushing forward) do sequence as if you were doing standing Hoedowns. <maintain activation to your muscles>
  • Tone arms with butterflies, triceps curls and hitchhikers. Keep your shoulders back and centered with ribs up and away from your hip bones, focus on extending away with your elbows first then your wrists, makes a huge difference in the upper arms! Make certain your are showing pretty arms by squeezing your biceps and triceps.
  • When driving – tuck butt, press lower back and shoulders against the seat, lift your ribs and hold your tummy tight.Here are some ways to sneak in T-Tapp through out the day (we all have those Hoedown in the bathroom stories…) I am discussing this with my weekly class on Thursday and thought you all would like to join in on the fun ways that you sneak in T-Tapp each day!

 

Who can think of other ways? Name them! 🙂 

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