T-Tapp

Combining Methods

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I have been using the FasciaBlaster, Dry Skin Brushing and T-Tapp for quite a while now. I wanted to give some pointers to specific questions asked on combining the 3 methods. First I want to explain a little bit about the fascial layer in our bodies. 

Our fascia is the web of connective tissue under the skin that wraps around every muscle and organ and literally connects everything in our bodies together. It’s also one of the biggest stores of water in the body! (so hydrate, hydrate, hydrate!)

Fascial restrictions can exert excessive pressure causing all kinds of symptoms producing pain, headaches or restriction of motion. I have found using T-Tapp method of fitness, Dry Skin Brushing and FasciaBlasting are optimal for my health and fascia. Combing the 3 methodolgies will allow for proper blood flow and move inflammation out. I will help give you some guidance on combing the 3 to optimize your journey to health. 

 

Here are some of the questions (and answers) I have been asked:

Is a set of hoedowns enough to warm you up for a blast before a full T-Tapp work out? No. You could do Hoedowns AFTER you blast would be a good move to activate the muscle, supply blood to the area, and pump out “the junk”.

What's the difference between the FasciaBlaster and the CRT Brushing? Dry Skin brushing works the superficial fascia, fascia blaster works the deeper layers of fascia. Both are a great combo and addition to T-Tapp.

Where did you get you fasciablaster? Click Here

Where do you get the Dry Skin Brush? I get mine from the T-Tapp Webstore, but any natural bristle brush will do. 

Where do I find the T-Tapp Workouts? You can get the instructional T-Tapp Workouts HERE or for digital workouts CLICK HERE

Which one to start with? If you are brand new to any of the 3 (or all of the 3) then that is a matter of choice. Find consistency in whichever you choose and build from there.

If you are currently doing the T-Tapp, Dry Skin Brushing and FasciaBlasting, then FB (after you get heated) to open the Fascia followed by your T-Tapp workout of choice flush the blood back into the area.

Is there one place to go for FasciaBlasting tutorials from those that know? I suggest Ashley Black’s Blog or Youtube videos 

Any medical restriction? If you are seeing your physician for any pre-existing medical condition, then I advise you to get medical approval before beginning any new exercise, Skin Brushing or FasciaBlasting. If you are on a blood thinner, then it is not advised to use the FasciaBlaster.  Check out THIS video on contraindications too. 

I have a bruise that is lingering – This could mean that you are FB to hard or to often. Please give the area a minimum of 72 hours to rest and get rid of inflammation. I do continue to dry skin brush and exercise as normal.

How hot do I need to be before I FasciaBlast? Great video here

What about the bruising after I fasciablast? Check this out! 

What Oil do you use to FasciaBlast? Personally I am currently using the T-Tapp Blow Your Buns OIl

Tell me more about Dry Skin BrushingCheck this out.

Here are some ways to combine the 3 methods:

Option A

  1. Morning – Dry Skin Brush Before you shower (Showering after you skin brush will remove the layer of dead skin cells, brushing in the morning is optimal as your body is going through a natural detox)
  2. Afternoon/evening – Fascia blast before/after you workout (If you FB before you workout then you must heat your body up first)

Option B

  1. Morning (Or on rest day from T-Tapp)  – PBS then Dry Brush before you shower, Fascia Blast in the shower. (If it is a T-Tapp "rest day" then you are done for the day!)
  2. T-Tapp workout of choice – afternoon or evening

Option C

  1. Anytime of day – Dry skin brush, 15 minute Poster Power walk (or T-Tapp workout of choice to heat up) then Fasciablast followed by PBS and HD

 

Supplements to consider:

Alfalfa – helps decrease inflammation – I use T-Tapp's Premium Blend Alfalfa, this is far superior to other brands. 

Vitamin C – increase collegen 

Vit D – absorption nerve impulses – I get mine here 

Magnesium –  soft tissue repair and bone growth – Such as Mag Oil to use in foot baths

B vitamins (B12)  – support the adrenal system and relieve stress – Such as T-Tapp B12 Blend

 

Join me on my Facebook Page for more discussions! 

 

 

What is fascia?

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Fascia Fitness – What’s the BUZZ?

We’ve all heard the new buzz word “Fascia Fitness” but what really is fascia and how does it affect our well being?

What is Fascia?

      Fascia is a very thin layer of fibrous tissue, just under the skin (it lies between the skin    and muscle) that wraps around the entire body, around each muscle and holds everything in place, including our organs  (the heart, lungs, brain and spinal cord) muscles, tendons, ligaments, attachments of the joints and our posture. Fascia connects and separates things in the body. Fascia plays an important role in the support and function of our bodies, since it surrounds and attaches to all structures. Fascia helps create the shape of our bodies and changes form based on our movement, actions and patterns.  Healthy fascia is thin, smooth, hydrated and resilient, unhealthy fascia is thick and holds toxins and stress. Fascia is the largest and richest sensory organ in our bodies, which makes it essential for maintaining alignment, vitality and function.

Fascial restrictions can cause many kinds of symptoms producing pain, headaches or restriction of motion (i.e. Frozen shoulder), they affect our flexibility and stability, and are a prime factor in our ability to withstand stress and perform many daily activities.

Joint health, organ health, fluid movement and injury-free sports are all dependent upon a healthy integrated fascial system. Working the fascia relaxes tense muscles, toxins, inflammation, thickness, stiffness and density; transforming your body from the inside out. As you work your fascia, stored up toxins will be released, removing bulk and density from your muscles and clearing the way for nice, lean muscle mass. You can feel more connected to your body, because you are waking up NK connections to your stabilizing muscles (the core, inner thighs, triceps and obliques). Working the fascia combats the effects of aging too by decreasing stress, releasing tension, and smoothing out scar tissue/adhesions to move more freely. You can build long, lean and equally strong muscles, while decreasing stress and calming the nervous system.

With Fascia Fitness you can have:

  • Increased range of motion
  • Improved quality of breath
  • Improved immune function
  • Improved hydration levels
  • Less pain & tension
  • More permanent changes in connective tissue which provide lengthier pain relief and structural integrity

Work smarter, not harder with the following T-Tapp DVD’s that focus on fascia fitness:

Senior Fit – Senior Fit is NOT just for Seniors!  Teresa Tapp created this special Brain-Body Fitness Workout to help everyone maximize muscle activation, circulation and lymphatic health, regardless of age. Every exercise of mindful movement within Senior Fit is designed to improve strength, flexibility and heart health, as well as increase energy and decrease inflammation.  Its special sequence of mindful movements combined with leverage isometrics will help your body rebuild from the inside out, improve posture and build better balance. CLICK HERE

Healthy Hormones for Menopause Management – This DVD contains two workouts – one with instruction and one without.   Its special sequence of mindful movement using T-Tapp muscle activation techniques can help your body increase energy, decrease inflammation, improve metabolic and lymphatic function, as well as thyroid and adrenal health.  More information and pictures of this workout are featured in the book, The Menopause Thyroid Solution, written by Mary Shomon (pages 235 – 266).

If you're one of the forty million American women struggling through menopause or have post partum hormonal issues, you probably already know all about the symptoms of fatigue, weight gain and depression. T-Tapp's Method of mindful movement, as taught in this workout, can help you improve your metabolism and increase your energy to help offset the drop in reproductive hormones that can frequently trigger a thyroid slowdown.  Mary Shomon further explains how "thyropause" can often be the main cause for those troublesome symptoms. So whether you are a teenager, post pregnancy or in menopause, her book and this workout are fantastic tools to help you take the first step to rebuilding better balance, fitness and function the rest of your life. 

This DVD can be used to get started with T-Tapp or to teach you the tweaks in form you need to achieve more hormonal balanced.  Instructional workout is 41 minute and the full workout is 27 minutes. CLICK HERE

Brain-Body Fitness Turn Back Time (61 minute workout:  36 minutes standing/25 minutes floor) is a new advanced T-Tapp Variety Workout DVD.  This workout is a great full body workout, recommended for anyone who both owns and is familiar with a  T-Tapp Starter System and other T-Tapp floor routines.  This workout is designed as a full T-Tapp Workout to be done alternately with a T-Tapp workout in an every other day schedule or by itself (once a week) on an off day.  This workout features movements that will help to balance muscle imbalance while utilizing the floor and gravitational pull to keep your body in alignment as you stretch, lengthen and debulk your muscles from your waist to your knee. 

This recently filmed DVD features two workouts.  The Standing Workout is similar to the T-Tapp Total Workout but features new tweaks from Senior Fit Workout and T-Tapp More – Level 2 to help maximize muscle activation and not allow your body to take path of least resistance. The Floor Workout is similar to Critter Crunch 2, Brain-Body Fitness Floor and Brain-Body Fitness Core Floor but with additional tweaks as featured in Hit the Floor Tempo.  Each workout is effective alone but packs extra power when done back to back.  Discover the difference how full fiber activation of multiple muscles and leverage isometrics in a special sequence for lymphatic function and fascia fitness can make… inside and out!  CLICK HERE

Brain Body Fitness FloorBrain-Body Fitness Floor is a new T-Tapp Variety Workout DVD that features 3 new sequences with all the new muscle activation tips on the floor.  This workout is a great introductory floor workout and can be done by anyone who owns a T-Tapp Starter System.  These workouts are designed to fit into an every other day schedule.  Sequence 1 can be done after a full T-Tapp Workout or on it's own.  Sequence 2 and 3 can be done on off days to add additional benefits to those looking to utilize the T-Tapp Method's added health benefits in their day-to-day lifestyle.   CLICK HERE

  • Sequence 1 (30 minutes) – This workout features a comprehensive sequence of stretches and spot reduction movements that trim your rib to knee with the T-Tapp Method of muscle activation. 

  • Sequence 2 (20 minutes) – This warm up is great to do on off days! You can use it to get your body in alignment, eliminate excess inflammation, reduce water retention in your legs and boost your lymphatic cycle.  

  • Sequence 3 (20 minutes) – This sequence starts standing and ends on the floor and was developed to lengthen the muscles in the hips, butt and thighs to debulk the backside and loosen up tight hip flexors.  

Brain-Body Fitness Core Floor (50 minutes) is a new advanced T-Tapp Variety Workout DVD.  This workout is a great full body workout, recommended for anyone who both owns and is familiar with a  T-Tapp Starter System and other T-Tapp floor routines.  This workout is designed as a full T-Tapp Workout to be done alternately with a T-Tapp workout in an every other day schedule or by itself (once a week) on an off day.  This workout features movements that will help to balance muscle imbalance while utilizing the floor and gravitational pull to keep your body in alignment as you stretch, lengthen and debulk your muscles from your waist to your knee.  CLICK HERE

 

 

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

 

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