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! 🙂 




The main reason for wearing shoes while doing T-Tapp is to provide optimal support for the foot and so you don't sacrifice building core muscle density. There are differnet degrees of internal pronation in the knees of everyone, (think knees are in toward big toe) which in turn will cause pressure upon the arch of the foot. Eventually this can cause the arch of the foot to collapse and create the need for orthotics or having other foot problems such as bunions. (It is not recommended that you use your orthotics while you do your T-Tapp workout to give the muscles in your feet a chance to redevelop.)

Pushing your knee to little toe (KLT) redevelops muscles in the knees and strengthens the muscles of the foot in the arch. These metatarsal bones need all the help they can get in the beginning of T-Tapp with the support of a good cross training shoe. Personal choice of shoe is different for everyone. Teresa and the trainers like the Sketchers 2250 (white with red tab on tongue) for optimal arch support but some Nikes fit the foot well too. However, the design of a person's foot is quite individual with different degrees of arch, width, etc. Just make sure you wear some type of cross training shoe that will provide lateral support of the foot. 

Once you've been T-Tapping 6 months or more on a CONSISTENT basis you should be able to do Basic Plus without shoes. I highly suggest you have and do Barefoot Basic to learn the correct positioning of feet and toes not only barefoot, but witthin the shoe. Those Balance movements really need knees out and if those poor little metatarsal bones in the foot  and the knees don't have strength  for KLT we promise you your arches will fall. So do not be in a hurry to progress out of shoes and into barefoot, in fact Teresa and the trainers ALWAYS wear shoes for the standing workouts.

So when you do progress to the point of being able to workout without shoes remember to keep NBT (No Big Toe) and KLT with core curled to the max and you'll be fine.

As far as "which shoes" to wear while T-Tapping here are some things suggested by Teresa Tapp  Sketcher's Work are great shoes for anyone first starting T-Tapp because they help stabilize your ankle and allow lots of room for jazz toe activation…they also help prevent foot "roll over" when learning KLT

Nike Free Flyknit 4.0 help people with bunions and the way they are designed automatically shifts your weight off the ball joint of your big toe…they allow full lift and jazz toe activation. ..the fabric creates suction around your heel and allows greater half point jazz toe and heel lift…all of which are part of more advanced level T-Tapp workouts also because the Nike Free Flyknit 4.0 force your body to activate more core! That's why the balance moves are more challenging BUT THAT's a GOOD thing! It will help you maximize core development which in turn will maximize metabolic processing!

Adrenal Support


Adrenal Fatigue?

Are you someone who is constantly under a ton of mental, emotional or physical stress? Do you constantly feel tired, even first thing in the morning?  Have trouble getting out of bed? Have brain fog or trouble remembering things?  

While Adrenal Fatigue is not yet recognized by clinical medicine as a distinct syndrome, it has been known by other names over the past century and presents with these symptoms.

  1. You feel tired all the time.
  2. You have trouble getting up in the morning, even if you go to bed early.
  3. You feel rundown/ overwhelmed.
  4. You have a hard time bouncing back from stress or illness.
  5. You crave salty and/or sweet snacks.
  6. You tend to feel more awake, alert and energetic after 6PM than the rest of the day.
  7. You are slow to bounce back from an illness or a stressful situation.
  8. Cravings for sweet or salty foods.
  9. Lightheadedness when standing.
  10. To tired to enjoy life.

Perhaps it is seen in: 

  1. Food Allergies
  2. Low sex drive
  3. Dry Skin
  4. Nervousness
  5. Hair Loss
  6. Anxiety
  7. Low Blood Sugar
  8. Heart Palpitations
  9. Poor Muscle Strength
  10. Back/Neck pain

When your body can no longer keep up with the stress demands placed on it, the adrenal glands fail to  maintain proper balance because the stress hormones are so depleted. Adrenal Fatigue is most often caused by acute or prolonged stress but can be brought on by chronic illness, poor diet (sugar, white flour and other refined foods), caffeine, substance abuse (nicotine), environmental toxins (personal care produc ts, cleaning supplies, deodorant, perfume, air freshenrs, soap, cosmetics, pesticides) not enough sleep, high demand job/life, or bad relationships. While exhaustion is a major symptom, this can also be a signal for something else. I always urge you to be checked by a physician to rule everything out. 


Here are some ways to support and help your adrenals naturally.


You should be eating a diet that is free of sugar, refined carbs, white flour, caffeine, alcohol, pop (soda) or other junk food. Try to stick to a diet that is high in protein, organic and includes lots of fresh vegetables, fruits, nuts seeds and healthy oils. Remain hydrated, because dehydration stresses the body. 


You would not want to choose a workout that is high demand or to stressful on the body. (this will deplete the adrenals further) A mild exercise such as walking, yoga, tai chi or T-Tapp can help them to function better. T-Tapp's Healthy Hormones DVD (CLICK HERE) is the perfect workout for those who have adrenal issues. This special sequence of mindful movement uses muscle activation techniques that can help your body increase energy, decrease inflammation, improve metabolic and lymphatic function, as well as thyroid and adrenal health. 


There are many things that can help reduce stress and provide adrenal support. They must be relaxing to you or help to provide relaxation for you. Meditation, Deep breathing exercises, soothing music, writing, art, nature walks are all wonderful things you can implement. Essential Oils can be used to help promote relaxation.


Get adequate sleep. Try to be in bed no later than 11 pm, realize that the adrenals do most of their repair work from 10 pm – 1 am. 


If you would like more information on Essential Oils, please let me know

The important thing to keep mind is that any adrenal fatigue protocol one uses should be individualized, based on the needs of each person. What works for one person, may not work for another. Maintaining balance in every aspect of your life (sleep, diet, exercise, hydration, stress reduction and adrenal support) are key.;

Let's Talk Menopause!

As I approach my "golden" years, I want to be able to do it with grace, naturally and with as few side effects as possible. Which is why educating myself on ways to achieve this is so important. Floundering through this tough time not knowing what to do with the mood swings, irregular cycles, headaches, hot flashes, no sleep and mental fog (Just to name a few) is not cool, at all! Knowing what is best for your body as you approach this time of your life and implementing it is key. I would like to share with you a few things that I have found the most beneficial. 

1. Clean Up your Diet – (I actually dislike the word diet) Eliminating processed food, sugar, dairy, caffeine and grains (if you are intolerant) is key. Knowing what your body functions best with is power. Be aware of what GMOs are, educate yourself. Eat meals that are rich in vegetables, nuts, seeds, beans, sprouts, essential fats and lean meat. You do not want anything in your mouth that would increase weight gain or create dramatic blood sugar fluctuations. Along with weight gain, overconsumption of these items can increase hot flashes and disrupt sleep. 

2. Exercise – Moving your body 20 minutes a day is invaluable. Exercise helps to prevent bone loss and keep cortisol levels (a.k.a. the stress hormone) in check. T-Tapp, running, walking, and yoga are my preferred methods, but you need to find out what is right for you and that you enjoy. Exercise can also increase your sleep quality. 


3. Stay Hydrated – Maintaining water intake is crucial as we age. (Did you know being dehydrated actually causes the body to be in stress and release cortisol – which in turn helps pack on the pounds…) Aim to drink at least 2 liters of water a day, mix it up by adding lemon to your water, incorporating herbal teas, or adding hydrating foods such as cucumber or watermelon into your diet. 

4. Watch what you drink – Yes, Alcohol and hot beverages can aggrevate mood swings and hot flashes. Limit their consumption. 

5. T-Tapp Brand Alfalfa – Alfalfa can help the body with hormonal balance. Intake of alfalfa stimulates the Pituitary Gland, which in turn regulates hormone balance including internal release of Human Growth Hormone (shown in clinical studies at the National Institute of Health). T-Tapp's Premium Blended Alfalfa is safe for autoimmune diseases such as, Arthritis, Lupus, Fibromyalgia, Hashimoto's, etc, because it does not have any seeds or sprouts. The Premium Blended Alfalfa really helps keep hot flashes at bay! Take 2 or 3 capsules right before bed…and if you have Digest Plus add 2 of them too. Most experience hot flash relief within 2 or 3 days of taking 3 Premium Blended Alfalfa before bed and again first thing in the morning (with or without food)

6. Essential Oils – Adding Essential Oils to my wellness journey was a life-changing experience. Essential oils can be applied topically, inhaled or diffused. If you would like more information specific to your journey and implementing essential oils please feel free to contact me

Consistency is very important in life as we travel this path. Keeping everything in balance should be your focus, diet, exercise, hydration, sleep, meditations (or adult time-out). Adding in natural supplements to eliminate or ease the burden without toxic side-effects is imperative; this all starts with educating yourself. Knowledge is self empowering, espeically when it comes to your health and the health of those you love. I am always happy to help guide you on your path. Please don't hesitate to reach out to me. 

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