~♥♫~☼~♫♥~ COMMIT to be Fit - Week 3!! ~♥♫~☼~♫♥~

[monica213]

Wow! week 3 already??!! (feel free to jump in and join us at any time!) Remember the guidelines and TRY to post daily as accountability is HUGE, but do not stress over it... if you miss a day or two then check in when you can.

Remember our Motto:



"The secret of getting fit is getting started. The secret of getting started is breaking your complex overwhelming goals into small manageable goals, and then starting on the first one" - COMMIT to be Fit 2011

1. COMMIT to 4 - 5 workouts a week of at least 20 minutes (If you have adrenal fatigue then 2 workouts a week of 20 or less minutes) Listen to YOUR body!
2. COMMIT to staying well hydrated. Drink at least half of your bodies weight in ounces of water. Did you know that being dehydrated causes your body to produce stress hormones that actually STORE fat?)
3. COMMIT to getting plenty of rest. Lack of sleep also produces the body to produce those same darn hormones that store fat.... it is a vicious cycle.
4. COMMIT to reducing your stress - you got it... same stress hormones are released. Find time to do something you enjoy each day. e.g. meditation, salt water bath by candle light, laughing with your SO/kids... It is an easy task once you put your mind to it
5. COMMIT to telling yourself each day what is GOOD about you, what do you love about YOU?? It is so easy for us to say what we dislike, but to find a DAILY like... for 30 days, is what I want.
6. COMMIT to eating healthier - choose your WOE, I personally will be doing GM/MM because I see wonderful results from it. But anything that works for you is key. I want you to fuel your body well.
7. COMMIT to dry skin brushing EVERY day! It is SO much good for your body! We will discuss it the first week.
8. COMMIT to staying with us for the full month of January, join the weekly challenges, do your wo, encourage others! and answer every question each day honestly.

The third week we will be doing floor work! (at least 3 for this week) if you have adrenal fatique try this at 2 reps, or continue to listen to your body and do what you can. HTF, HTFS, are short workouts, so you can either do long or short workouts on other days. Find what works for you and your time. Ourchallenge of the week ~ PBS every am as soon as you get out of bed and every PM before you get into bed also continue to do OIP/HF at some point during the day, mommies struggling with weak abs can do it twice during the day. (some ideas are before your workout, after PBS, after your workout, before bed, while watching TV in the evening etc)

SOME WAYS TO USE HTF:

1. Do Hit the Floor after your Total Workout or Basic workout. (This would be a full workout day)

2. Do Hit the Floor in the am/pm and Basic Workout in the am/pm. You choose. (This would be a full workout day)

3. Fast forward Hit the Floor to 18:43, which starts at Organs in Place, and go from this point to the end of the workout. Please see the list of exercises below. It should take you about 10 minutes to complete and you can do this little sequence daily to help increase the inch loss in your abs. You can also add this 10 minutes at the end of any T-Tapp workout. If you want to do this sequence on your short days you can do the Basic Workout and this 10 minute sequence. Remember that you don't want to workout for longer than 30 minutes on your short days.

LAST 10 MINUTES OF HIT THE FLOOR
(starting at 18:43 minutes into the workout)

- OIP x2 + 20 tucks
- Classic crunches (30)
- OIP + 20 tucks
- Oblique Situps (15) - side #1
- OIP + 20 tucks
- Oblique Situps (15) - side #2
- OIP + 20 tucks
- Situps w/ legs up, (15)
- Lateral leg movement
- Half frog situps (10)
- OIP + 50 tucks
- Bridge work: lift even higher, Open-Down-Up-Close (10)
- Bridge work: knees together-out (10)
- Lift even higher - tucks (20)
- Rocking stretch
- Cat Stretches
- Final standing stretch
THE END!!!

Additional threads to read:
Sneaking in T-Tapp through the day
Staying Hydrtated
T-Tapp Acronyms
Dry Skin Brushing
FREE Printable Workout Log

[Tamra]

HTF three times a week? This indeed IS a challenge!

[monica213]

Week two was amazing! How are you all doing? I am doing much better on school days getting my water in, and I notice I am not as hungry (duh....) I need to get more in on week days. I was hammered in my 15 credits with tons of assignements... so I use some T-Tapp moves for stress relief (can you say shoulder earrings?!) week one of classes down 14 to go until I graduate! WOOT!!

Feel free to join us at any time, just jump in post and offer your encouragement to others.

If you have a question for me then post it in RED so I can see it easily! I would hate to miss one.

Let's do week 3 the best we can!

[monica213]

HTF three times a week? This indeed IS a challenge!

Haha! Yes!! We are aiming at those waist lines this week!! BE GONE ABS! or is it ABS BE GONE!!

[monica213]

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 over one pound of waste acids each day in the average adult, most of it through the sweat glands?
• That the skin is known also as our 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?

Detoxification is performed by a number of organs, glands, and transportation systems, including the skin, digestive system, kidneys, liver, lungs, lymphatic system, and mucous membranes. Dry skin brushing deals with detoxification of the skin.

Dry brushing is a way to stimulate all the above organs of detoxification because it provides a gentle internal massage.

Dry brushing is promoted as a preventative for dry skin and a way to exfoliate the skin, thus stimulating skin renewal that is super soft to the touch, but there are many other benefits as well:

Benefits of Dry Skin Brushing Explained:

1.Removes cellulite
2.Cleanses the lymphatic system
3.Removes dead skin layers
4.Strengthens the immune system
5.Stimulates the hormone and oil-producing glands
6.Tightens the skin preventing premature aging
7.Tones the muscles
8.Stimulates circulation
9.Improves the function of the nervous system
10.Helps digestion

1.Dry brushing removes cellulite- Cellulite is the expression used to describe pockets of fat which are trapped and cause dimpling in the skin. This dimpling is irregular and patchy and has been identified with orange peel.These deposits most commonly occur on the thighs and hips of women. Cellulite can affect men and women of any body weight or size.
2. Your best bets for getting rid of cellulite are dry skin brushing, connective tissue massage, eating foods that feed the skin, an alkaline diet program and a consistent exercise routine. These techniques will break down the unwelcome toxic body deposits and send them scurrying out your body through the elimination systems. And your health will be SO much better for it!
3.Dry brushing cleans the lymphatic system. Lymph is a clear to yellowish watery fluid which is found throughout the body. It circulates through body tissues picking up fats, bacteria, and other unwanted materials, 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 this might be.
4.Dry skin brushing exfoliates the skin. Dry skin brushing helps shed dead skin cells, which can help improve skin texture and cell renewal. Dry skin is a sign of detoxification. Therefore it’s good to keep the process going by removing the dead skin daily. If this does not occur, a “log jam” can happen where the person ends up with eczema, psoriasis, and dandruff.
5.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.
6.Dry skin brushing stimulates the hormone and oil glands, thus helping all of the body systems perform at peak efficiency. The skin is your body's largest organ. When improperly maintained, the elimination duties of the skin are forced upon the kidneys. Chemical analysis of sweat shows that it has almost the same constituents as urine. If the skin becomes inactive, its pores choke with millions of dead cells, uric acid and other impurities which will remain in the body putting extra stress on the liver and kidneys. Bathe daily and do a dry skin brushing before the bath/shower to help stimulate blood flow to the surface so that toxins can more easily escape.
7.Dry skin brushing tightens the skin - Our bodies make 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, resulting in softer, smoother, tighter skin.
8.Dry skin brushing stimulates your circulation. Our skin breathes! And yet, in most people, this vital route of detoxification is operating far below its capacity, because it is clogged with dead skin cells and the un-removed waste excreted through perspiration. Dry skin brushing increases circulation to skin, encouraging your body’s discharge of metabolic wastes. Increased blood flow begins entering the areas brushed and you will experience an increase in electromagnetic energy that permits you to feel energized and invigorated. By activating the circulation you can also prevent varicose veins.
9.Helps digestion -- Dry skin brushing helps your skin to absorb nutrients by eliminating clogged pores. Healthy, breathing skin contributes to 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 Dry Brushing:

To dry brush, use a soft natural fiber brush as found in the T-Tapp store https://store.t-tapp.com/products/CR...ody-Brush.html or at a bath and Body Store near you.

Learn the Secret to Success with the CRT DVD which teaches Teresa Tapp's special brushing sequence step by step with detailed instruction.

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

Most nylon and synthetic fiber brushes are too sharp and may damage skin.


Tips and Tricks for Dry Brushing:

• Always dry brush your dry and naked body before you shower or bathe because you will want to wash off the impurities from the skin as a result from the brushing action.

• 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 the treatments to twice a day is good. You can also dry brush areas of cellulite five to 10 minutes twice a day to achieve cellulite dissolving but the technique needs to be done consistently for a minimum of five months.

Note: Stroking away from your heart puts extra pressure on the valves within the veins and lymph vessels and can cause ruptured vessels and varicose veins.

• Use light pressure in areas where the skin is thin and harder pressure on places like the soles of the feet.
• Avoid sensitive areas and anywhere the skin is broken such as areas of skin rash, wounds, cuts, and infections. Also, never brush an area affected by poison oak or poison ivy.
• Clean your skin brush using soap and water once a week. After rinsing, dry your skin brush in an open, sunny spot to prevent mildew.
• Any well designed program will take about 30 days to see and experience the changes. Please be patient and keep up the program! For a thorough lymphatic cleansing, perform skin brushing daily for a minimum of three months.

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)

[bogartlovesme]

I missed checking in the last three days, but yesterday I did a clinic with Lisa, so today (and prolly tomorrow!) will definitely be a day off!
I will attempt some HTF as you suggest this week, but I'll be with my family at the hospital the second half of the week due to my mother's surgery.
Will definitely be doing PBS, OIP, and HD everyday.
Ordered my CRT! Hooray!!

[Tamra]

Haha! Yes!! We are aiming at those waist lines this week!! BE GONE ABS! or is it ABS BE GONE!!

Ok, dear .... Whatever you say

[Asha]

Michelle, thanks for starting us on week 3! I'm still here. Didn't post much last week as I was busy with to much stuff but I did keep up. Hmmmm, I'm like Tamara, HTF 3 times a week! You know I don't like floor work LOL. But I will be good and try do as told!

Yes Tamara, SHE is the BOSS!

[daisy_s]

Wow! It is a week 3 already! I've almost missed week 2 because of feeling sick and then my period came and I felt even sicker But I am much better today, so much that after seeing the rules for the week I did what was needed immediately! So I am happy to report that I've just completed BWO+ and HTFS. I tried HTFS for first time today and it is sooooo hard But I can do it, sooner or later I have my water though food is still not great. I had a nice family weekend, would like to have them more frequently. Weather was so nice today, sun was shining and it felt like spring. A very nice week to all tapping ladies!

[Clarity]

Michelle, is reading your posts can be considered as a Full Day Workout? It takes at least 40 minutes as you give so much wonderful tips and informations


Hit the floor... I think I do that workout each time I finish one! BOY I would sit on the floor sometimes just after BWO+... I don't think I have HTF DVD but I'll check (I'm not sure I WANT to have it )

Even if I don't jump often, I'm still IN. Like the pink rabbit (Energizer) I keep on going, keep on going ... I should be somewhere by the end of March

****

WISH YOU ALL a very productive week and the good news is, we will have CLEAN FLOORS all week ! (Should we do BROOM before HTF then? !! )