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  • How to Win a Challenge

    Originally posted by ayj67 12-21-2012, 08:53 PM

    I know sooner or later, someone is going to ask this question, so I am going to put down the advice I have for my sisters and myself.

    Remember, I won my category four time and my little sister also won at her category three to four times.

    I made change on the order of importance as my prior list. I now place a higher priority of matching your adrenal and stamina with your workout routine.

    Just be consistent and do not sabotage your progress.

    Recite the rules below:

    1. Alignments
    2. Form
    3. Maximum Activation
    4. Less is More = Listen to your body (matching your adrenal with your workout routine)
    5. Consistency
    6. Breathing
    7. A lot of Water and Good Nutritions
    8. Rest
    9. De-stress
    10. Yes You Can!

    If you have adrenal fatigue or autoimmune issue, please read this.
    https://forum.t-tapp.com/forum/main-...drenal-fatigue

    Ordered More and TWO on 7/7/2010, Started tapping on 7/30/2010.
    2011 30 Day Challenge Less to Lose Category Winner.
    2012 60 Day Challenge Trainer/TnT Category Winner.
    2014 60 Day Challenge Trainer/TnT Category Winner.
    2015 60 Day Challenge Trainer/TnT Category Winner.
    ISSA Certified Fitness Trainer
    T-Tapp Trainer in Training
    Originally posted by Ayj67 02-13-2013, 10:27 PM

    Here are a few of my basic must have for T-Tapp when I was new.

    Practice Curling your Core, BEFORE workouts for a month.

    https://forum.t-tapp.com/forum/gener...-the-core-tips

    Master you lats and ribs up, it will do your adrenal a lot of good and manage your metabolism going forward.

    https://forum.t-tapp.com/forum/main-...have-in-common

    If your knees are hurting, please try having your feet 4 inches apart. Toes forward means the outside edge of the feet are parallel.

    Practice East West Breathing

    https://forum.t-tapp.com/forum/gener...west-breathing

    Setting your schedulel? Less is More. T-Tapp is 3 times as efficient as conventional workout. Divide your pre-T-Tapp workout duration by 3, that is likely the schedule you should do with T-Tapp. If you are working out 1 hour 6 days a week at the gym, you can do 15-20 mins of T-Tapp 6 days a week, or 30 mins every other day, or 45-60 mins once every 3 days.

    Primary Back Stretch, Organ in Place and Walking are free choice, you can do it everyday once or twice (a few minutes). Don't do the 30 mins version of PBS everyday, if you do the 20-30 mins version of PBS, that is a mini workout.

    Stepping the T-Tapp way is also 3 times as efficient as regular walking, so, don't over do, 20 mins is enough.

    Off day, it really should be off, but if doing 5-10 mins of T-Tapp energize you, ok. If you are sick or you need to detox or get rid of elimination, I will suggest doing at least 5-10 mins of stepping everyday.

    Here are the great pick me up move you can choose from if you really really really want to do some movement:

    Organ In Place
    https://www.t-tapp.com//articles/flatstomach/index.html

    Awesome Legs
    https://www.t-tapp.com//articles/legs/index.html

    Diva Derriere
    https://www.t-tapp.com//articles/divad/index.html

    If you have dance (like ballet), yoga and Pilate background, you are likely activating the T-Tapp way faster, you can easily over-train. Watch out for*over-training signs(especially on no inch loss or even inch gain). https://forum.t-tapp.com/forum/gener...training-signs

    Doing Nothing or just some stepping will help getting over the over-training fatigue and swelling.

    Water... A lot of water, before, during and after the workout. Just drink more water in general. Ribs up when you are sitting, wherever it is.

    Arms... Flappy arms or batwings? Senior Fit and Tempo Arms or sitting on the Floor workout. You need to activate you arms.

    Healing Crisis and detox symptoms... T-Tapp is a fat burning exercise, when fat that stored your old medicine, old emotion is released, you will encounter healing crisis and old emotional feeling surface. Water, stepping after 10 mins after workout, try EFT or Fast EFT and make sure your bowel is moving regularly. Congratulations, you are on your way to better health, you probably did not expect that T-Tapp is a detox program too, right?

    Come back here to ask questions.

    When you want to buy more DVD, here are my tips for*what to buy next, so that you are not going waste too much money buying DVD that you will not use.
    https://forum.t-tapp.com/forum/gener...at-to-buy-next

    Ordered More and TWO on 7/7/2010, Started tapping on 7/30/2010.
    2011 30 Day Challenge Less to Lose Category Winner.
    2012 60 Day Challenge Trainer/TnT Category Winner.
    2014 60 Day Challenge Trainer/TnT Category Winner.
    2015 60 Day Challenge Trainer/TnT Category Winner.
    ISSA Certified Fitness Trainer
    T-Tapp Trainer in Training
    The threads are relinked... If you can't find it, try here again https://forum.t-tapp.com/forum/gener...at-to-buy-next
    Last edited by Forum Angel; 10-09-2018, 11:31 AM.
    ISSA Certified Personal Trainer
    ISSA Certified Specialist in Fitness Nutrition
    T-Tapp Trainer in Training

    Ordered More and TWO on 7/7/2010, Started tapping on 7/30/2010.
    2011 30 Day Challenge Less to Lose under 50 Category Winner.
    2012 60 Day Challenge Trainer/TnT Category Winner.
    2014 60 Day Challenge Trainer/TnT Category Winner.
    2015 60 Day Challenge Trainer/TnT Category Winner.
    2017 60 Day Challenge Average to Lose over 50 Category Runner-Up

  • #2
    homefire
    02-18-2013, 11:56 AM
    Less is More. T-Tapp is 3 times as efficient as conventional workout. Divide your pre-T-Tapp workout duration by 3, that is likely the schedule you should do with T-Tapp.
    This made me laugh, because before T-Tapp, I NEVER worked out. I have never done another exercise program, at least not for more than a few days. And dividing nothing by 3....well, that wouldn't be pretty!
    ~Ronda~


    BlessedMama
    02-18-2013, 12:00 PM
    Well, I have a client only doing 1-3 moves a day, 4-5 days a week and she is losing inches!

    But yes, dividing 0/3 is still 0, so guess some individual modifications might be necessary!
    ~ ..· ´¨¨)) -:¦:-
    ¸.·´ .·´¨¨))
    ((¸¸.·´ ..·´ Trisch -:¦:-
    -:¦:- ((¸¸.·´*


    ayj67
    02-18-2013, 12:35 PM
    Originally posted by homefire View Post
    This made me laugh, because before T-Tapp, I NEVER worked out. I have never done another exercise program, at least not for more than a few days. And dividing nothing by 3....well, that wouldn't be pretty!
    Rhonda, I thought about this before I wrote that comment. I did qualify my statement was intended for people who had exercised regularly before T-Tapp from the example.

    In generally, there are two type of new tappers who never exercised before. The type that read the book, the DVD and the forum to analysis the moves first before doing the workout. There is the other type who just pop the DVD in without watching or reading or analysing.

    The type who analyses, they might be able to do half of a PBS, 1 set of Piles or 1 set of HD good before totally exhausted, as they are activating and trying to activate more than they can handle.

    There is the other type who does not analyse, they are just doing the movement without too much activation, and they can do the entire workout and have the effect of lymphatic pumping without being exhausted.

    Eventually, when we are consistent, both cerebal and action type will converge.

    So, listening to the body is important for the over-analysing type, as they can activate, they just don't have the strength and stamina yet. It takes time to build stamina and strength.

    For those who takes actions first, think about what they need to improve later will increase activation by practice Curling the Core, that will put them back to activation.

    Of course there are tappers in between, they have the abilities to learn with their innate physical abilities to learn by visual and by trial and error on their own accord.

    Once again, just like Teresa said on the DVD all the time, "there is no incorrect, just to the best of your ability". This "ability" means forms, alignments, activation and stamina. Our ability change all the time, you might have more and you might have less, but listen to your body is the key to success.

    Margie
    02-19-2013, 08:47 AM
    Is it possible that T-tapp just doesn't work for some people?



    BlessedMama
    02-19-2013, 08:57 AM
    Wellll...define "not working". For some of us, we did not see the inch/size loss right away. There have been some that went nearly a year before seeing outward results!

    But many of us find out, during that time, that there is a lot of inner healing going on, a lot of things you can't measure--better sleep, less aches, fewer visits to the chiropractor, etc.

    Does T-Tapp not always "work" in the sense of "losing 2 sizes in 4 weeks"? Yes. Why? Because there are a host of things that affect that. Teresa couldn't cover all that in one book as it would be about 500 pp long! So she has these free forums with people with all kinds of stories to tell, where we get encouragement.

    Perhaps the question I need to ask you is, why do you think it is not working for you? (If it's you that you're asking for). What were your goals and how long have you been doing T-Tapp?

    Trust me, we all want to help! And success isn't always measured in numbers!

    HUGS! Tell us more so we can help!
    ~ ..· ´¨¨)) -:¦:-
    ¸.·´ .·´¨¨))
    ((¸¸.·´ ..·´ Trisch -:¦:-
    -:¦:- ((¸¸.·´*


    KatieMerrill
    02-19-2013, 11:34 AM
    Just adding my 2 cents. Teresa calls the two sizes in four weeks "average" and for those of us who enjoyed college statistics (ME, weird, I know) there are a whole range of data points outside of that average. I know because I am one of them. I have been Tapping faithfully for over a year consistently, and inconsistently for years before that. I have lost over 20 inches this year, but I have not lost a size yet, and I am a more to lose.

    Has T-Tapp worked for me? Yes, I feel great, have energy, and fewer aches and pains. There are also 20 less inches of me, which may not be obvious to everyone who sees me, but you can't even count the inches that I most likely would have *gained* over the course of the year that I didn't because I was Tapping. Everybody is different and every body is different and all we can do it work with what we've got.

    But I noticed yesterday when I took my two of my girls to a movie that my thighs fit on the seat between the arm rests (and didn't even touch them) and didn't squish under the arm rests in the movie theater like they would normally do. So something *is* working, but I just have to give it more time.


    BlessedMama
    02-19-2013, 11:39 AM
    WOO-HOO Katie! That was worth WAY more than .02!
    ~ ..· ´¨¨)) -:¦:-
    ¸.·´ .·´¨¨))
    ((¸¸.·´ ..·´ Trisch -:¦:-
    -:¦:- ((¸¸.·´*

    just7
    02-20-2013, 07:25 AM
    Katie--I like what you said about what you WOULD have gained if you weren't T-Tapping. The days pass...are we doing something that helps heal, rebuild, and restore while also reshaping? Even if it takes a longer time than we would like? Or are we doing nothing...gaining in so many ways? Either way, the days pass.
    Jennifer Wife for 30 wonderful years Mom to 7--5 still at home--ages 23 to 14 (5 girls and 2 boys) Mamee to 4 T-Tapping since 2009


    Margie
    03-17-2013, 04:53 PM
    Hi Aurora,
    I've taken all your advice (and really appreciate your help) but although I have lost in one pants size I still have some areas that are not budging. My arms have flab and I never really had that because I always used weights. Now my lats are loose even though I have a bicep muscle. No inch lost there. Also my hips and stomach seem looser than other exercises that I've done. Like right above the hip and there is extra flesh in my middle which used to be tighter and smoother. Is it just that I am working from the inside out so it is taking longer or do you think I'm doing something wrong?
    Margie


    Margie
    03-17-2013, 04:54 PM
    I forgot my thighs look flabbier too and I have not lost any inches. Always did squats with weights and was bulkier but smoother.


    ayj67
    03-17-2013, 07:44 PM
    Margie,

    How much cardio did you do before T-Tapp. I am thinking that you might need to pump up the lymphatic pumping. You can try adding 10 HD or 10 mins of Stepping a day and see if there is a faster burn off.

    Try that for a week on the days that you have enough stamina. It is very difficult to gauge what you did before and what you are doing now, when we are not sure about your form..

    Please list your measurement change, say how much on the arms and how much on Pec, Bust, abs, etc. It is easiest to take a good mental picture from your change before I add more form reminders.

    We use the intrinsic isometric for muscles activation. It is similar to Pilates, try to increase your tension an effort by pushing down when you are lifting up. Keep your arms up when you try to push it down (AKA, push thru mud). Stretch your arms from shouders to finger tip and push through mud during Piles.

    Please make sure when you do the Pile In-Out (arm pumps) in front of the mirror, the alignments of 90 degress is good. Shoulders and upper arms and elbows need to be level. Upper arms and lower arms forms a 90 degree angles (not 80, 85, 95 or 100). Don't bend your wrist one way or the other, keep the wrist straight and neutral. Keep ribs up when you do the arms. Open your arms all the way behind your ears with your elbow. Lead with the elbows (make sure wrists are not bend with donut hands).

    If your lats are loose, you probably uncurled and untucked when you are doing your arms. Practice curl the core again, especially against the wall when you do Piles. Yes, curl your core, no air space between spine and the wall, do the arms slowly, you will feel your lats and arms are both activated at Piles.

    Piles is our cardio, if you collapse your ribs or you untuck, you are not keeping your lats tight(activated). That alone diminishes the cardio effect of Piles. Inactivated lats will burn lat/back fats off a lot slower. For the next two weeks, do Piles against the wall, Teresa can go faster than you, that is not a problem, getting yourself to feel and activate the lats when you are doing arms is very important.

    Collapse ribs burn less abs fat.

    We will talk about inner thigh fats in 2 weeks when you get a good grip of the lats. I don't want to distract you from the most important technique. For now, stand in Piles squat, NO up and down on lower body, just curl/tuck/KLT in Piles squat stance the whole time during Piles.

    Practice Curl the Core against the wall and do Piles against the wall slowly is your next two weeks' homework assignment.

    Margie
    03-18-2013, 08:19 AM
    I'm on it! Not giving up yet. I want this to work. I do feel better just loose.

    Comment


    • fabatfifty
      fabatfifty commented
      Editing a comment
      I know these are old, but they help. Especially a newbie like me who is having trouble just getting the basics down. I'm not too good with DVD and making sure I am correctly standing, etc. But if I do a few at a time and do them over and over that should do the trick, i hope!

  • #3
    armygirl
    06-23-2015, 03:18 AM
    You really are WONDERFUL. Printed since I am kind of a "newbie" as I need to get back to Tapping for pain relief, yet be careful not to do "too" much and further injure myself (although T-Tapp helps ease the pain of those injuries and for anyone else reading this, T-Tapp did NOT cause the injuries...LOL)
    Michelle

    I am writing my life story right now, I might as well make myself a heroine.

    homefire
    07-15-2015, 09:28 AM
    This is still great stuff!

    I just read through it again, and I noticed something that escaped me before. You mention a 20-30 minute version of PBS... SERIOUSLY???? You can DO that???? I routinely make it last for 5 minutes, but never longer than 10. I'm curious how you do that!

    Since I feel that PBS has pretty much salvaged my life, I am definitely interested, though.
    ~Ronda~

    vikisangre
    07-15-2015, 01:29 PM
    Great Tips, but seems difficult to perform and follow all the guidance.
    I am an art teacher in a school. I love to teach how to draw paintings to my students.

    ayj67
    07-16-2015, 12:52 AM
    Rhonda, yes, there is, the PBS at the retreat series workouts are long. Total Superslow is like 30 mins. I did the Broom More Warmup, it was around 15 mins...

    Viki, what do you mean difficult to perform? They are all just tips and reminders to not spin your wheels further. Is there something you don't understand? Do you need any help in any particular item? Which DVD do you have?

    texaz95
    12-02-2015, 10:50 AM
    Thanks for the bump Ayj!

    I tried to click on the links for the very first Connect Your Core but it didn't work. Help?

    Also, is there a FAQ or another thread on the different abbreviations? For example, PBS?

    I am a COMPLETE newbie here. Just ordered my DVDs yesterday. I don't think I included the book and after reading all the threads, I wonder if I need it?

    I have not exercised regularly so am trying to take everything in and figure out a schedule.

    I appreciate everyone's comments and suggestions.


    Cothe
    12-02-2015, 12:57 PM
    texaz, PBS is Primary Back Stretch, the very first move.
    You don't NEED the book, but you will WANT it later, lol, try your library maybe they can get it for you to have a look.

    Curl the Core link https://forum.t-tapp.com/forum/gener...-the-core-tips

    I think there used to be a FAQ for abbreviations but I can't find it right now... For any quick question like an abbreviation just ask over in the 6 Weeks to a new you Thread we are all helpful (or collect your questions for abbreviations in an extra thread - most of the are self-explanatory once you had a look at the workouts)
    ______________________
    Cora
    Last edited by Forum Angel; 04-13-2016, 10:31 AM.

    Comment


    • #4
      BlessedMama
      12-21-2012, 09:15 PM
      GREAT advice, ayj!
      ~ ..· ´¨¨)) -:¦:-
      ¸.·´ .·´¨¨))
      ((¸¸.·´ ..·´ Trisch -:¦:-
      -:¦:- ((¸¸.·´*

      Blessed Mama of 9 (and 14 in Heaven)
      Master T-Tapp Trainer in Northern Indiana, certified in TWO, MORE, HTF, Senior Fit and LadyBug

      ayj67
      12-21-2012, 09:25 PM
      Well, for items 1-4, we can depend on T-Tapp Trainers (like Trisch) to help. Since Trisch is a self-appointed adrenal police, you will be safe if you stick around the Forum and ask a lot of questions.

      If your budget can afford it, see a trainer or do a web session with a trainer.

      However, I won my first challenge before ever having a chance to see a trainer, just following my own advice and read the form tips from the forum. Yes, you can too.

      As long as you try your best for the 60 days, you will reap benefits beyond belief. Being picked as a winner is just icing on the cake.
      Ordered More and TWO on 7/7/2010, Started tapping on 7/30/2010.

      ISSA Certified Fitness Trainer
      T-Tapp Trainer in Training

      BlessedMama
      12-21-2012, 09:38 PM
      Originally posted by ayj67 View Post
      Well, for items 1-4, we can depend on T-Tapp Trainers (like Trisch) to help. Since Trisch is a self-appointed adrenal police, you will be safe if you stick around the Forum and ask a lot of questions.
      Yep!

      And you're right! Working with a trainer is great, but if you apply what you learn from the book, dvds and the forums here (which are a WEALTH of info!) you can still do a lot and win--as you have proven, ayj!
      ~ ..· ´¨¨)) -:¦:-
      ¸.·´ .·´¨¨))
      ((¸¸.·´ ..·´ Trisch -:¦:-
      -:¦:- ((¸¸.·´*

      Blessed Mama of 9 (and 14 in Heaven)
      Master T-Tapp Trainer in Northern Indiana, certified in TWO, MORE, HTF, Senior Fit and LadyBug

      ayj67
      12-21-2012, 09:40 PM
      T-Tapping = Winning

      ISSA Certified Fitness Trainer
      T-Tapp Trainer in Training

      Jeanamarie
      12-22-2012, 07:23 AM
      So right Ayj! And the essay: Write the truth, write it from the heart as though you were telling the world the most wonderful discovery one could ever desire!! Be bold and be confident! T-Tapp DOES equal Winners!!
      Jean

      Asha
      12-22-2012, 09:32 AM
      Oh you ladies are so inspiring! Thanks for that list ayj!! Will be doing the challenge for sure this year ... just have to decide whether officially or not.
      Last edited by Asha; 12-22-2012, 09:34 AM.
      Asha

      ayj67
      01-19-2013, 11:36 AM
      Obviously, there is a lot of us still trying to decide entering or not entering.

      Me, entering, even all I can do is not much more than the Sneaky Fit that I have been doing (that is stepping 2-5 mins once every few days and sitting ribs up lats tight most of my work hours and commute hours, and I do T-Tapp stance 20-30 seconds a few times a day when I get water from the fridge).

      I am looking at 60 Days Challenge like other people doing the 10K. Participating and completing is more important than all else.

      ISSA Certified Fitness Trainer
      T-Tapp Trainer in Training

      ayj67
      01-19-2013, 11:38 AM
      Here is the link to the Challenge home: http://www.t-tapp.com/challenge2013/...geHomelist.php yeswecan

      ISSA Certified Fitness Trainer
      T-Tapp Trainer in Training

      lakemama
      01-19-2013, 12:20 PM
      Ayj,
      I have the hardest time with #6-Breathing. Maybe it is because I'm short torso, but I find keeping my tummy tight and breathing normally very hard to do. Any specific tips?
      Kelli

      ayj67
      01-19-2013, 12:31 PM
      Kelli,

      Have you seen the East West Breathing thread? I will link you up: https://forum.t-tapp.com/forum/gener...west-breathing

      If you go back to Instructional 1 or More Instructional, there will be a place that Teresa calls for deep breathing. That is important to notice and mark down, as that is the most important time to breathe to faciliate more oxygen and more fat moving and burning.

      More Chair and any sitting on the floor workout, there will be time to deep breath deep and you will need to learn how to use the full expansion then pull the rib cage back in. This is a lung healing move that I suggest to anyone with lung capacity issue. I have a client who was a long time (30 year) smoker, this breathing helps and will heal.

      With short torso people, this is the only way to get a smaller rib age (inch loss on under the bust ribs measurement). Do this during Step Away the Inches or the Broom walking is important. Do it during any twist to the side moves are also important (TTT, Torso Twist, Pretty Leg, Ladybug, crabclaw).

      For the time when Teresa is not calling for inhale deep and exhale deep, you need to still breath normally, do not hold dead air in your lung while you are concentrating in coordinating, keeping dead air in increase your ribs cage size.

      When you rib cage cinch in, short torso will have a smaller waist.

      ISSA Certified Fitness Trainer
      T-Tapp Trainer in Training

      ayj67
      01-19-2013, 12:31 PM
      Kelli, practice practice practice. Practice this when you are not working out first, like lying on the bed, or driving. It works.

      ISSA Certified Fitness Trainer
      T-Tapp Trainer in Training

      AmbassadorCrochet
      01-19-2013, 12:53 PM
      Originally posted by ayj67 View Post
      Trisch is a self-appointed adrenal police
      haha! I had to laugh when I read this! I never thought I would ever have adrenal issues, but when I started having issues I could hear Trisch's posts in my head and I knew I was in overtraining BEFORE it got out of hand. The amount of help/info on these forums is amazing!
      Kristine

      BlessedMama
      01-19-2013, 12:59 PM
      LOLOL! That's good to know, Kristine!
      ~ ..· ´¨¨)) -:¦:-
      ¸.·´ .·´¨¨))
      ((¸¸.·´ ..·´ Trisch -:¦:-
      -:¦:- ((¸¸.·´*

      Blessed Mama of 9 (and 14 in Heaven)
      Master T-Tapp Trainer in Northern Indiana, certified in TWO, MORE, HTF, Senior Fit and LadyBug

      Cecile
      01-19-2013, 01:00 PM
      Thanks for the list ayj. I'm going to be rereading Teresa's book to make sure I have form and alignment down. I really want to do the challenge but am trying to get over a very bad cold my baby got ( and she got strep on top of it). For short torso there are tips on the forum about breathing and when it is best to breathe out. I tried maximising the exhale on twists. Floor exercises with organs in place also helps a lot.
      Last edited by Forum Angel; 04-16-2016, 07:49 PM.

      Comment


      • #5
        ayj67
        01-19-2013, 01:09 PM
        Cecile,

        Reading is good, but watching is equally or more important. Watching yourself with a mirror, compare your form with Teresa's. You can also video yourself with your computer, if your computer have a camera and video mode. You can then compare your form and alignment with Teresa's.

        I do this for my TnT training. Self-correction is just as important as seeing a trainer. Trainer can tweak and help your feel, your self-correction is 80% of your own T-Tapp improvement.

        I think this is time to whip out Michelle's Curl the Core. Practice with a wall, it is important to get the feel on how curling the core is suppose to be with the T-Tapp Stance/no air space on the floor.

        https://forum.t-tapp.com/forum/gener...-the-core-tips

        Ribs up is part of curling the core, and whenever ribs up is involved, you tighten you TVA and pull your upper and mid abs in too.

        ISSA Certified Fitness Trainer
        T-Tapp Trainer in Training

        ayj67
        01-19-2013, 01:14 PM
        You are lucky, Georgia and CityGirl posted the picture for where TVA originated, take a serious look of that. http://forum.t-tapp.com/showthread.p...bdominis-Works yeswecan
        Attached FilesLast edited by ayj67; 01-19-2013, 01:18 PM.

        ISSA Certified Fitness Trainer
        T-Tapp Trainer in Training

        ayj67
        01-19-2013, 01:20 PM
        I wrote this a few weeks ago at my T-Tapp Interpreted FB page that I shared with my sisters:

        "Well, since one of our sisters just have a baby, we need to talk about the floor move Organ in Place, the special move that can trim your tummy by an inch within a week for just trying. If you don't have the DVD, here is the written instruction. http://www.t-tapp.com/articles/flatstomach/index.html

        Teresa Tapp helps many supermodels went back to their pre-pregnant model perfect shape with this move. This Organ in Place is also very rehabilitative for pelvic floor prolapses and lower abs surgeries. In fact, Teresa told me to tell new mothers to try this move as soon as they can. When Teresa's sister had a hysterectomy to remove the uterus and 12 inches of intestine (cancer), her sister started OIP 4 days after the surgery when she was still in the hospital bed. Results: Full recovery of her abdominal walls, no adhesion (no future pain).

        I did lose 1 inch off my lower ab for trying it for 4-5 times over a week when I was waiting for the book and the DVD order in July 2010.

        The digging in along the pelvis bones wakes up the internal lower abs muscles, Transverse Abdominal Muscle (TVA). After you dig and press into the TVA, you will then try to tighten and release that TVA muscle. This muscle holds your bladder, uterus and intestines in, when this muscles is loose, you have a big tummy like the Buddha. When you use this muscle all the time, TVA shorten and will hold the organs in tighter, and you will have a flatter stomach. Whenever Teresa calls "Tuck" during the workouts (floor, standing or stepping), it is tightening the TVA time.

        One more marvelous things about OIP, it will relax tight Psoas. When you have a tight Psoa (due to balancing a heavy baby or toddler on one side of the hip or bad leaning on one sitting posture at work), you might have your one side of the hip tilted higher and more forward than the other. When you are pregnant, at around 6th month, you will feel extreme pain. When you are not pregnant but with tilted hip and tight Psoas, you have a functionally shorter leg. You will be more prone to falls and injuries. Organ in Place can help relax and stretch out the Psoa and give you balance muscles back, less back pain, level and even hip again.

        If you find drifting feet when you are in T-Tapp stance, do a round of OIP/HF before the standing workout, you will find that your drifting feet will not drift and duck anymore. It is a matter of helping your knee pain too, so be diligent.

        If you don't want to use adult diapers in our golden age, we need to do Kegels and OIP often.

        You might not have the control of the TVA right away, but over time, you will be able to tighten and release this muscle anytime your want. It takes me 2 months of consistent OIP to create the brain to muscle control anytime I want. However, you lose the inches regardless. Yes, it is amazing. Yes, You Can.

        Yes, you can ask me questions too."

        ISSA Certified Fitness Trainer
        T-Tapp Trainer in Training

        Wavelady
        01-19-2013, 02:09 PM
        This is so helpful for me - and I think of my daughter-in-love who just had a baby and had some major abdominal muscle pain post c-section - and my son who has low back strain - just this one little move is so very important!
        "Wavelady"
        Lori Taylor, BSN, RN

        sweetlifenow
        01-20-2013, 04:55 PM
        Hi everyone,

        I don't post often to these boards, but read them occasionally. I am entering the Challenge this year, and looking forward to what a consistent T-Tapp practice can provide for me!!
        I have a question that I thought could get answered here. I am setting up a calendar of what workouts I am going to do on each day, so I have it organized rather than just trying to figure it out in the morning. My question is how to space the workouts. If I do Ladybug one day, can I then do Hit the Floor (short version) the next day - or are both those workouts considered long workouts and shouldn't be done back-to-back?
        Any suggestions on how to space out the workouts for the challenge would be most appreciated!!

        Thank you!!
        Nanci

        mamalove
        01-20-2013, 06:00 PM
        Both would be considered long workouts. Whenever a workout is more than 30 minutes, it's a full workout. And a workout shouldn't be done the next day UNLESS it's MORE Chair, TappCore, MORE Stepping, even that might be to much. So just keep it extremely light the next day! And be sure to listen to your body!

        I'd take at least one day off after doing Ladybug, and then do HTF. But never back to back!

        HTH!
        Abbie

        Gr8fulMommy
        01-20-2013, 06:45 PM
        Thanks, AYJ. This advice is a "keeper." I'm sure Trisch has already bookmarked it for us.
        Kara, who is making little choices every day

        joyfulmom26
        01-20-2013, 07:20 PM
        Wow Ayj! That is awesome! I have slacked on my OIP. That post motivated me to get back at it!
        Polly, mom to 6

        ayj67
        01-20-2013, 07:50 PM
        Originally posted by sweetlifenow View Post
        If I do Ladybug one day, can I then do Hit the Floor (short version) the next day - or are both those workouts considered long workouts and shouldn't be done back-to-back?
        Abbie gave you the right answer. Ladybug is a long workout (whether the standing portion or the on the floor half), and you should rest the next day, if you need movement, stepping or walking.

        Why aren't you doing the Ladybug on the Floor workout instead of the Hit the Floor? You like cross cross sit up? I definitely respect that passion.

        How to space out a workout? Give a day of rest after each long workout (close to 30 mins) if you are tired. You need to go back to must read to see over-train signs. Whenever you see over train signs, you rest. Ok, let me link it up. https://forum.t-tapp.com/forum/gener...training-signs

        My concern is that you are not activating and no optimizing the positions and forms for the Ladybug Workout. You will need to go back to visit instructional 1 & 2, or practice Total Superslow and Critter Crunch Floor before Ladybug DVD. Total Superslow and Critter Crunch are like the instructionals for both the standing and floor workout for Ladybug.

        ISSA Certified Fitness Trainer
        T-Tapp Trainer in Training

        ayj67
        01-20-2013, 07:58 PM
        Originally posted by joyfulmom26 View Post
        Wow Ayj! That is awesome! I have slacked on my OIP. That post motivated me to get back at it!
        Well, it is time to get back to consistency. If all you can do is OIP and some stepping, so be it. OIP, AL & DD are also great combination.

        Don't hesitate on muscle activation question, we love to help.

        ISSA Certified Fitness Trainer
        T-Tapp Trainer in Training

        sweetlifenow
        01-21-2013, 06:25 PM
        Originally posted by ayj67 View Post
        Abbie gave you the right answer. Ladybug is a long workout (whether the standing portion or the on the floor half), and you should rest the next day, if you need movement, stepping or walking.

        Why aren't you doing the Ladybug on the Floor workout instead of the Hit the Floor? You like cross cross sit up? I definitely respect that passion.

        How to space out a workout? Give a day of rest after each long workout (close to 30 mins) if you are tired. You need to go back to must read to see over-train signs. Whenever you see over train signs, you rest. Ok, let me link it up. https://forum.t-tapp.com/forum/gener...training-signs

        My concern is that you are not activating and no optimizing the positions and forms for the Ladybug Workout. You will need to go back to visit instructional 1 & 2, or practice Total Superslow and Critter Crunch Floor before Ladybug DVD. Total Superslow and Critter Crunch are like the instructionals for both the standing and floor workout for Ladybug.
        Thank you so much everyone for your thoughtful suggestions here! I am touched by that!!

        TalyQ
        01-22-2013, 06:57 AM
        Originally posted by ayj67 View Post
        For the time when Teresa is not calling for inhale deep and exhale deep, you need to still breath normally, do not hold dead air in your lung while you are concentrating in coordinating, keeping dead air in increase your ribs cage size.
        Thank you. I was going to ask this, but now I found the answer. I have a hard time figuring out when to breath (when teresa doesn't tell me exactly). I am still trying to even inhale properly, always feels like I can't take a deep breath when I am in a position. But I will try better.
        Natalija from Serbia

        Asha
        01-22-2013, 08:21 AM
        ayj, Thanks for your explanations and tips on OIP/HF I am going to learn that this week - I have never yet learned it I am ashamed to say! Now you see how much I hate floor work!
        Asha

        ayj67
        01-22-2013, 07:59 PM
        Asha, good to see you here. Yup, let's take it from the top and return to the basic and foundation of T-Tapp.

        ISSA Certified Fitness Trainer
        T-Tapp Trainer in Training

        melissat
        01-27-2013, 11:40 PM
        Woah this has all been super helpful for me! Thank you so much for posting this ayj67!
        Last edited by Forum Angel; 04-16-2016, 08:07 PM.

        Comment


        • #6
          ayj67
          11-17-2014, 11:51 PM
          It is time to bump this up. Along with my advice for newbies... T-Tapp is not a one size fits all program, what routine and DVD works for me might not work for you. We do our own schedule and routine based on our own unique issues and strength...

          What to buy Next is a good thread to understand your own category and how to progress (how to buy the fewest DVD to get the best results for you). https://forum.t-tapp.com/forum/gener...at-to-buy-next

          Your best lies within the category you are in. If you have adrenal fatigue, you watch for you adrenal no matter how fast or how slow the result comes. 15 mins once every 3 days might be the best schedule....

          If you are new or kind of new, here is a good list to read too. Always, go back to the basic, your basic form. https://forum.t-tapp.com/forum/gener...wbie-checklist

          Now both my little sister and I have won as a category winner 3 times each, the advice is time tested... I don't think I am going revise this list much.

          Enter, participate, try your good faith effort, and submit your result no matter what. If Kitty calls or emails you to get your waiver form, pictures and essays, turn it over pronto!!!!

          The first year, I forgot to send in the waiver form on time. I thought I was out... I continued on with the challenge anyway... Then, Kitty looked for the wavier form, so I submitted within the grace period... To my surprise, I won. Last year, I had issues, problems, my mother passed away and I was in depression, no workout for a few weeks during the challenge, but I finished as I set out for... Lo and behold, I won (I thought Kitty was calling for me sister again, it turned out to be both of us again!!!).

          It is not over until you see the announcement (well, actually, for my second win, I was not notified. When I saw it on the Facebook that Teresa was asking about my little sister, I called Kitty, and then I found out I won too). Sometimes announcement emails fall thru the cracks.

          It is not that easy to win the challenge, but then, it is a lot easier to win Teresa's heart than the lottery.

          ISSA Certified Fitness Trainer
          T-Tapp Trainer in Training

          judyjdog
          02-14-2016, 05:45 PM
          Hi Everyone. This is my first post. Ever. I have been struggling a bit. The 60 Day Challenge is my hope and joy.

          ayj67
          02-14-2016, 06:54 PM
          Hi Judy,

          We have another thread for the 2016 Challenge chat. Why don't you come join us there?

          ISSA Certified Fitness Trainer
          T-Tapp Trainer in Training
          Last edited by Forum Angel; 04-16-2016, 08:13 PM.

          Comment


          • #7
            Really interested in the "what to buy next link" but cannot get it to work??

            Comment


            • Forum Angel
              Forum Angel commented
              Editing a comment
              These links are now working!

            • BlessedMama
              BlessedMama commented
              Editing a comment
              Yay! Thank you!

            • Chatham139
              Chatham139 commented
              Editing a comment
              Thank you!

          • #8
            They are still working on connecting links, Chatham! We just went through a huge upgrade/switch so some construction dust is still settling!
            ~ ..· ´¨¨)) -:¦:-
            ¸.·´ .·´¨¨))
            ((¸¸.·´ ..·´ Trisch -:¦:-
            -:¦:- ((¸¸.·´*

            Master T-Tapp Trainer in Indiana, certified in all workouts!

            From a 22W to an 8!

            Comment


            • #9
              I just received my Fit and Fabulous book and am trying to prepare to do the BW bootcamp as suggested. I am excited about what I have been reading and have some questions that I will withhold for now until I am ready for the next step (and have room to take more information in; ) One question I need help with now is where does the Putting Your Organs in Place and Half-frogs fit in to the BW? I think you do them before the BW, or does it replace PBS?

              Thank you for your help.

              Hollie

              Comment


              • #10
                Hollie,

                Welcome.

                Organ in Place and Half Frog is the PBS on the floor, but it does not replace Primary Back Stretch. However, it is very useful in the beginning to help you activate the TVA and therefore, you will be able to stand and tuck better for all standing workout from the get go. I will not replace PBS with OIP, but OIP will be a good supplemental moves to add on before the standing to figure out the feel of the tuck and start using the muscles that activate the tuck. I think I lost an inch at the tummy for doing OIP for 5-6 days when I was waiting for the book and the DVD, we have the instructions on the T-Tapp website. If you have the book, there should be a DVD there for OIP.

                I am excited for you!
                ISSA Certified Personal Trainer
                ISSA Certified Specialist in Fitness Nutrition
                T-Tapp Trainer in Training

                Ordered More and TWO on 7/7/2010, Started tapping on 7/30/2010.
                2011 30 Day Challenge Less to Lose under 50 Category Winner.
                2012 60 Day Challenge Trainer/TnT Category Winner.
                2014 60 Day Challenge Trainer/TnT Category Winner.
                2015 60 Day Challenge Trainer/TnT Category Winner.
                2017 60 Day Challenge Average to Lose over 50 Category Runner-Up

                Comment


                • #11
                  I am new to T-tap and was trying to do another program with a lot of weights that was hurting my shoulder and knee. I have started the boot camp program because I have a lot to lose. My question is how many reps am I suppose to do for each exercise. I'm on the level 1 more rehab. I have bad knees and a bad shoulder. I want results and like this so far. I feel better after 3 days but want to make sure I am doing enough. I have added the Flat stomach without situps as well to my routine. Just want to confirm that I am doing everything I can to see results. Thanks

                  Comment


                  • ayj67
                    ayj67 commented
                    Editing a comment
                    Are your shoulders and knees still hurting? What kind of hurt? Are you in pain when you walk and sit while not in exercise mode? If you are not hurting from the other workout anymore, you can feel free to do More Instructional. Just pay attention to the form and do not hesitate to stop. A well performed two reps is better than 4 reps.

                    In general, you follow however many reps Teresa is doing. More in general is half of what Basic is and slower. It is easier to follow in good form with More. I started out with both Total and More, but More is just a better instructional than Basic and Total, and I love it so much that my beginning foundation was from More. Mastering all the short workout built my strength and foundation of T-Tapp.

                    So, feel free to rotate and stick with the short workouts if they sing to you more. The inches will be gone when the inflammation is down, muscles are not sore, and joints are not in pain. So, do not over extend yourself and do more than your body can handle right now.

                    Strength and flexibility will come overtime, forcing it now will not make that happen.

                    Results come from inside out... I need you to listen to your body's response. If you feel good, no pain, energetic and happy everyday, even you do not see outward change, you are improving from inside. The outside will follow. Do not tunnel focus on one aspect. We are a whole being, healing from inside out is T-Tapp.

                    Count how many muscles that you are activation at one time, if you can count 5, good. If you can count 7, excellent. If you can hold on to the activation for 5 second, try 10 seconds then 20 seconds... then the whole time you are standing in the stance, you are expected to use your muscles and hold your form for the whole 10 mins or 20 mins. It is not how many reps and how long the workout is, it is how good the form you hold and are you engaging your muscles and move at the same time the whole time. If you can only fully engaged for 2 reps, then you just do 2 reps.. Kickout, step in place, drink some water, think about what you felt during the two reps.

                  • ayj67
                    ayj67 commented
                    Editing a comment
                    If the knee is still hurting, just do More Chair Daily. If the shoulders are hurting, do the More Broom workout. Bootcamp is optional and do not do bootcamp until you grasp the form and activation. Do instructional for a month is a must, doing bootcamp is not. How long have you done the instructional before starting More Level 1?

                • #12
                  I hope that Trisch or Ayj will chime in. I am a newbie too and I would say; continue as you are feeling fine.

                  Comment


                  • #13
                    Originally posted by dtc237 View Post
                    I am new to T-tap and was trying to do another program with a lot of weights that was hurting my shoulder and knee. I have started the boot camp program because I have a lot to lose. My question is how many reps am I suppose to do for each exercise. I'm on the level 1 more rehab. I have bad knees and a bad shoulder. I want results and like this so far. I feel better after 3 days but want to make sure I am doing enough. I have added the Flat stomach without situps as well to my routine. Just want to confirm that I am doing everything I can to see results. Thanks
                    MORE 1 is enough! It made up nearly half my workouts as I lost 8 sizes! Here are a few schedules ideas:

                    M- MORE
                    T- MORE
                    W- Chair, Step or Broom (the short "mini workouts")
                    Th- MORE
                    F- MORE
                    S- MORE or short mini- workout
                    Sun--off

                    M- MORE
                    T- Chair
                    W- MORE
                    Th- Broom
                    F- MORE
                    S- Step
                    Sun- off

                    Either of those or doing one way one week, the other the next week will work. Results come more from quality than quantity--be sure to activate the core to "tuck", belly button UP and back to spine.

                    You can do the Organs in Place move daily if you wish.

                    Hope that helps!
                    ~ ..· ´¨¨)) -:¦:-
                    ¸.·´ .·´¨¨))
                    ((¸¸.·´ ..·´ Trisch -:¦:-
                    -:¦:- ((¸¸.·´*

                    Master T-Tapp Trainer in Indiana, certified in all workouts!

                    From a 22W to an 8!

                    Comment

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