T-Tapp: A WELLNESS Workout
During the month of February, I followed a set schedule of T-Tapp workouts. I wanted to give this unique movement therapy a full month trial before I shared the results with you. I fell in love with this rehabilitative, hormone-balancing, physical therapy approach to fitness and I’m sharing my results and experience today.
Note: I did continue to take ballet classes twice per week because I was registered for the classes. Ballet is considered complimentary to T-Tapp (a concept I discuss below), but ideally I would have been able to do nothing but T-Tapp and some walking for the entire month.
P.S. This post is not sponsored by T-Tapp and (as always) this is my honest review and experience.
What is T-Tapp?
Teresa Tapp, the founder of T-Tapp, (you can learn more about her background at the T-Tapp website) summarizes the concept of this unique wellness exercise program:
T-Tapp is a physical therapy approach to fitness that delivers muscle density rather than bulk. It is very rehabilitative for those with lower back, hip and knee problems as well as upper spine, neck and shoulder problems. The movements appear very simple but they are quite complex in that each exercise movement utilizes both attachments of the muscle rather than just one attachment and belly of the muscle.
In fitness terms T-Tapp utilizes comprehensive, compound muscle movement done in a specific sequence incorporating neuro-kinetic flow, linear alignment and isometrics combined with lymphatic stimulation. Regular exercise such as aerobics, weight training and yoga are primarily “isotonic” (ie: using one attachment and belly of muscle). (Read more about T-Tapp from Teresa)
Chronic cardio: not the way to go!
I discovered T-Tapp while researching the effects of exercise on metabolism and hormone balance. The more I learned, the more I realized that the chronic cardio is problematic for healthy people and downright catastrophic for those who, like me, struggle with imbalanced hormones and a slow metabolic rate.
What is chronic cardio? My lose definition is “exercise for the sake of exercise that keeps your heart rate elevated and spikes cortisol.” This includes jogging, running, marathon running, spinning classes and things like Zumba class where you feel out of breath for a long period of time. These types of exercise create elevated cortisol, a stress hormone, which is exactly that – a stress on the body. That is why those with adrenal fatigue are cautioned not to do any form of cardio for at least a month to reach recovery (here’s my post on adrenal fatigue recovery).
Additionally, chronic cardio creates free radical damage. Dr. Perricone – of the Perricone skincare line – actually cautions against chronic cardio because the free radicals cause premature aging of the skin. He highly recommends T-Tapp because is in an anti-aging exercise therapy and does not contribute to free radical damage.
Benefits of T-Tapp
- T-Tapp improves posture and core stability
T-Tapp provides restorative, therapeutic movement while working the deepest layers of muscle. After doing the Basic Plus workout, Full Workout and Healthy Hormones workouts (each on different days), I woke up with muscle soreness in places I didn’t know I had muscle!
For example, the Healthy Hormones Workout, on this DVD, seems like a very gentle workout but the abdominal soreness I experienced after the first couple of times was very, very deep in my core. You’re not just working surface muscles with T-Tapp, you’re getting into the deep muscles that provide the foundation for proper posture and alignment.
Two posture improvements that almost all T-Tappers see within the first few weeks is a flatter belly and reduced rounding in the shoulders. This is because Teresa designed the movements to strengthen your muscles to work as a girdle, holding you up and tucking you in.
- T-Tapp supports healthy blood sugar balance
T-Tapp provides a profoundly valuable resource for anyone who struggles with blood sugar balance… which is nearly everyone. Stress, inflammation, refined foods, toxins and anxiety all increase blood sugar. Constantly elevated blood sugar exacerbates inflammation, can lead to diabetes and is part of the problem for hypothyroidism and PCOS.
Any and all T-Tapp routines help immediately reduce blood sugar levels, thereby improving overall health and combatting inflammation. Teresa designed Hoe Downs, a unique left-right brain movement in the T-Tapp workout, to specifically target high blood sugar. After one experience with Hoe Downs, I’m a believer!
I recently began using a glucose meter. A few weeks ago, I returned home from doing errands at the mall. When I came home, I tested my blood glucose and it was 130, even though I hadn’t eaten anything for 4 hours (it’s usually high-80′s between meals). I know this high reading was because my blood sugar became elevated due to the stress and chemicals at the mall – it really does stress out my body.
I immediately thought about Hoe Downs and I did two sets, which takes all of two minutes. After the two sets, I took my blood glucose reading again and it was 100!
Here’s the tutorial of Hoe Downs
- T-Tapp relieves bloating
I’ve been puzzled with some unusual digestive symptoms for the past couple of weeks, which happens every few months and usually indicates that I’m reacting to a certain food. (A fact that reminds me that healing is not always a straight line – there are hills and valleys. That’s the journey!). The digestive discomfort for me for this “valley” period was unexpected bloating.
T-Tapp offered me profound relief from the bloating. This is one reason why I recommend doing T-Tapp in a room with a closed door, alone. Because if there is any trapped gas or air in your digestive system, it’s going to come out during T-Tapp! The 15-minute Basic Plus workout was enough to significantly reduce any bloating.
- T-Tapp improves regularity and digestion
A few days after beginning T-Tapp, most individuals experience the “T-Tapp Cleanse.” I’m pretty regular thanks to the Autoimmune Paleo Protocol, so I was surprised with the very, er, profound cleanse the third day after doing T-Tapp. I highly recommend T-Tapp as a safe, healthy way to improve regularity, without gut-damaging fiber supplements.
Why does T-Tapp improve regularity? The workout consists of numerous twists, which act as an internal massage to loosen and release things that are stuck in the colon. As a matter of fact, the twist movements in T-Tapp promote healthier digestion in general.
- T-Tapp improves lymphatic flow
As the “garbage disposal” of the body, the lymphatic system collects and carries lymphatic fluid so the toxins in this fluid can be eliminated from the body. Unlike the cardiovascular system, the lymphatic system doesn’t have a pump and relies on our movements and gravity to circulate lymph fluid.
When we sit all day, the lymph fluid becomes stagnant and toxins collect. T-Tapp utilizes twists, pumping motions, and full-body muscle activation to get that lymph fluid moving – really moving – from head-to-toe. Since cellulite is caused by poor lymphatic drainage, T-Tapp reduces cellulite for many women. I’ve definitely noticed improvement in my tights/bun after my month of T-Tapp.
Here’s my insider tip for improving lymph flow and cellulite reduction: Before I do my T-Tapp, I apply my Lymph Flow™ essential oil (I discuss it here) to maximize lymphatic drainage!
- T-Tapp leaves me fatigued but invigorated
T-Tapp fatigues muscles layer-by-layer, starting with the outer muscles and working into the deepest layers of core muscles. Due to the specific pattern and sequence of movements, each T-Tapp workout fatigues your muscles. You’ll probably experience muscle trembling during some of the movements, which indicates that you’re working the small muscles to the max.
After the workout, however, most T-Tappers feel energized. I do! Although my muscles are tired, I have more mental clarity and a sense of rejuvenation.
- T-Tapp reduces shoulder tension
I hold a lot of tension in my shoulders and T-Tapp helps this in two ways. First, it strengthens all the muscles in the back, shoulders and chest to improve posture. Secondly, many of the movements act as a massage to workout shoulder kinks. You’ll know exactly what I mean when you try it!
- T-Tappers offers significant inch loss
Most of you already know that I’ve undergone significant healing after suffering from a very severe autoimmune disease. I say this because my body is most likely in a different place than your body and we need to make sure our expectations fit our body.
I was hoping to lose a couple of inches (around thighs and hips) during this first month. I didn’t reach my small inch loss goals for a couple of reasons. Primarily, I think it was due to the digestive issues I was facing in the past couple of weeks. Also, my metabolism was so stressed to due my years of illness and medications that I think my body is just not ready to lose those extra inches. I think it will just take more time as my body continues to heal, and I’m okay with that, as I don’t ever plan to stop T-Tapp. However, in the first two weeks, I noticed toning in my arms, abs, thighs and reduced cellulite!
With that said, significant inch loss IS typical with T-Tapp… in just two weeks! The below images is the Start/ 2 Week/ 60 Day results from Deb Shafer. You can read her 2 week success story, as well as the results other T-Tappers have experienced in 2 weeks, here on the 2 Week Success Stories page.
I love that T-Tapp focuses on clothing size and inch loss, not a number on a scale. I’ve not stepped on a scale for two years, and I highly suggest you also toss your scale! A scale doesn’t consider muscle vs. fat and can get you too hung up on a number. It’s better to set inch loss goals, not weight loss goals. Most T-Tappers weight 10-15 pounds more than they look, because of their toned but not bulky muscles.
- T-Tapp builds lean – not bulky – muscles
As someone with a dance background (non-professional, but I almost minored in dance), I’m looking for lean, balletic lines and not bulk. Many trainers say that when you lift weights correctly, you do not bulk up. However, I have the body type that does bulk, so I’ve been very apprehensive to start weight lifting.
T-Tapp works both ends of the muscle to create long, toned muscles. Even though weights are not needed, it builds bone density. The T-Tapp DeBulk Sequence is designed to reverse bulky muscles.
- No gym, weights or machines needed with T-Tapp!
Some people need the incentive of an actual class with an instructor to workout. I am not one of those people, primarily because I prefer working out in the comfort of my own home. I can wear the yoga pants that I haven’t washed in a week and I don’t have to drive anywhere – yay!
Next fall, I will be living on campus with a busier schedule. T-Tapp is something that I can easily practice in my dorm room and fit into my lifestyle. If you compare it to the price of a class at the gym or the expense of purchasing weights/exercise machines, the T-Tapp workouts pay for themselves in only a matter of days.
- T-Tapp offers tons of free support
When you order T-Tapp, you can call and speak with a representative to discuss your unique needs and tailor your workout routine. This is a totally free service!
What to expect with T-Tapp
Now that I’ve discussed the benefits of T-Tapp, I want to briefly explain what you can expect while doing the workout.
First, for whatever workout DVD you select (the workout DVDs are found here), you’ll get a “tutorial version” and “full workout version” on the disk. In the tutorial, you’ll learn the steps, technique and form. Please, don’t skip the tutorial!
The movements are not confusing, but they are sometimes counter-intuitive because they engage both the left and right brain hemispheres. I come from a dance background, and it still took me a while to master some of the movements. Don’t worry, you’ll get the hang of it after just a few sessions.
Most importantly, you’ll always get results with T-Tapp if you go to your max. If you experience muscle trembling, that’s great! It means you’re working the small muscles.
Can I do other exercises with T-Tapp?
Walking perfectly compliments whichever T-Tapp routine you choose. With Barefoot Basics (included with the Total Workout DVD), you’ll learn how to incorporate T-Tapp techniques into your walking to boost inch loss and muscle tone.
After discussing other exercises and T-Tapp with a representative, I learned that yoga, stretching and ballet also compliment T-Tapp. This is why I continued my ballet classes while doing my first month of T-Tapp. Jogging, pilates, running, spinning, Cross Fit and other forms of exercise do not compliment T-Tapp and can prevent inch loss and posture improvement.
If you choose to try T-Tapp, I highly encourage you to follow the rules and exclude the non-complimentary exercises – otherwise, you are cheating this carefully designed system and you will not get maximum results.
What T-Tapp workout is right for me?
The essential workout suitable for almost everyone is the Total Workout, found on this DVD, which includes both the 15 minute Basic Plus workout and the 55 minute Total Workout. During March, you will also get 4 bonus DVDs with your Total Workout purchase: Barefoot Basic Workout, Basic Plus Tempo Workout, Tempo Arms Workout, and the T-Tapp Seminar DVD (learn about the bonuses here).
The Total Workout DVD is ideal for those looking to lose inches quickly- even a lot of inches – and improve overall health, muscle tone and flexibility. The Basic Workout Plus (the 15 minute version), which is included with the Total Workout DVD, is designed for those with chronic fatigue, adrenal fatigue, diabetes, autoimmune diseases. Even though it is only 15 minutes, many T-Tappers experience drastic inch loss doing the Basic Plus six times per week.
I would also like to bring attention to the Menopause Management and Healthy Hormones workout, found on this separate DVD, which works wonders for improving all types of hormonal imbalances. It was also designed to improve hypothyroidism, so definitely consider using it alone or in conjunction with the Total Workout DVDs.
Check out the Getting Started page here to learn more about the workouts and pick the right one for your situation.