Institute of Nutritional Endocrinology (INE): Body Freedom Foundations – Pillar 3: Exercise – T-Tapp
Body Freedom Foundations
Pillar 3: Exercise
T-Tapp
1 | Check as complete if you've reviewed and worked through this resource. |
- Introduction to T-Tapp
- T-Tapp and Your Clients
- Week 1 T-Tapp Action Plan
- Week 2 T-Tapp Action Plan
- Week 3 T-Tapp Action Plan
- Week 4 T-Tapp Action Plan
- Follow-up Action Plan
- Extras
T-Tapp is a series of copyrighted, sequential movements designed by founder Teresa Tapp to put the body in proper functional alignment.
Its special sequence of comprehensive, compound muscle movement helps establish better alignment as well as increased strength and flexibility of the spine, better neuro-kinetic flow, lymphatic function, and increased metabolic rate. Its physical therapy approach to fitness makes it safe for those with shoulder, hip, knee, neck, and back concerns. Yet, it delivers a challenging workout for all fitness levels!
T-Tapp’s preventative wellness workouts deliver results inside and out. Instead of just focusing on burning calories and fat to lose weight, T-Tapp concentrates on helping the body rebuild digestion, assimilation, elimination, in addition to improving lymphatic function and neuro-kinetic flow.
Increased energy, mental clarity and overall health immediately improve as your body tightens and tones. Faster inch loss occurs because muscles develop like girdles so they can uplift and cinch in target areas of concern. That’s because T-Tapp develops long, lean muscle fibers with strength and flexibility for greater muscle density instead of muscle bulk. In fact, T-Tapp can redesign bulky muscles into lean, dense tissue!
Best of all, this type of muscle development helps support the spine and joints in a rehabilitative way. Many injuries occur due to muscle imbalance, but with T-Tapp, muscles are always built with strength and flexibility. It just happens that this type of muscle development also increases metabolic processing for higher burning of calories and fat even when not working out!
Last of all, T-Tapp is a left-right brain, mind-body workout. Most have heard the phrase “if you don’t use it, you lose it,” but with T-Tapp it’s never too late to rebuild fitness and health. Come discover “Yes You Can” with T-Tapp and FEEL the difference while you try some sample movements for free.
Watch the Introduction Videos – Part 1 & 2
T-Tapp and Your Clients
We partnered with Teresa Tapp to bring T-Tapp into our client programs, as the perfect complement for the health protocols we recommend. There are videos here on this site that can be used for a 4-week program. We’ve also encouraged our members who didn’t already have these materials to purchase the Basic Workout Plus set of materials and DVDs HERE. It’s an inexpensive video that can help you and your clients to get into a regular routine of exercises.
The 4 weeks of T-Tapp focus movements, some from the Basic Workout Plus materials, and a bonus movement that those without the DVDs can follow.
Optional Workout DVD
Below you’ll find activities that involve an optional DVD that comes with a set of bonus titles from Teresa Tapp. This DVD and its bonuses are available for purchase from Teresa’s website. Basic Workout Plus
Great as a warm-up or as a stand-alone workout, Basic Workout Plus delivers inch loss as well as improved health/wellness. Basic Workout Plus is the first half of the Total Workout plus the exercise Hoe Downs, which is the 3-minute sugar blasting move that drops glucose 62-85 points. Basic Workout Plus proves that less is more with T-Tapp. Learn the basic T-Tapp techniques that make any workout more effective! Basic Workout Plus is also shown in Chapter 4 of the book Fit and Fabulous in 15 Minutes.
Week 1 T-Tapp Action Plan
#1: Have your clients take a “before” photo.
It’s helpful to see a before photo from the front, side, and back so that they and you can monitor their progress.
#2: Listen to the introductory audio to learn about T-Tapp.
T-Tapp – Introduction to Muscle Activation and Fitting in Fitness
Downloads: Audio (Mp3) | Transcript
#3: Week 1 suggested workout schedule.
Workout Schedule: Review Yes You Can with T-Tapp Seminar DVD and start doing the Instructional #1 every day to learn the primary principles of the T-Tapp Workout.
#4: Learn the Week 1 bonus movement: Hoe Downs.
Week 1 Bonus Movement: Hoe Downs, after every meal blast to increase energy as well as mental clarity. Many women have also reported that Hoe Downs seem to help control hormonal mood swings often experienced with PMS and menopause. This is available on YouTube.
Preliminary testing has also shown that Hoe Downs can effectively drop glucose levels quickly. Test results verified an average drop in glucose from 62 to 85 points upon completion and an average rate up to 100 points at 10 minutes post completion. Talk about a sugar buster! But even though Hoe Downs can help patients with diabetic concerns, they’re also great for anyone who wants to burn off excess glucose before it converts to fat.
Hoe Downs involve simultaneous left/right brain cognitive processing for optimal brain balance. Because of this, initial coordination doing the single count lift/touches from front to side can be challenging, but within a week of consistently doing this movement, cognitive processing significantly improves!
Recommend your clients try Hoe Downs once or twice a day after meals and see what happens. After 7 days, most people report inch loss in their stomach, hips, and/or thighs so don’t forget to measure prior to starting.
Week 2 T-Tapp Action Plan
#1: Week 2 suggested workout schedule.
Workout Schedule: Continue learning the Instructional #1 every day to learn the primary principles of the T-Tapp Workout. Remember to add in Hoe Downs after meals to help offset and balance blood sugar.
If you feel comfortable enough with the form and the movements from Instructional #1, you may begin review of the 15-Minute Basic Workout Plus instead (on the same DVD). Doing the 15-Minute Basic Workout Plus daily will replace your Instructional #1 daily workout.
#2: Learn the Week 2 bonus movement: Butterflies.
Week 2 Bonus Movement: Butterflies. Butterflies is a brain-body, lymphatic pumping special sequence that lowers blood sugar quickly and effectively. This movement also involved balanced muscle activation from shoulder to the spine (front and back) to get full-fiber activation along with lymphatic pumping. This movement helps to offset the muscle imbalance of shoulder and upper back that occurs from improper posture throughout the day – leading to loss of height, dowagers hump and back fat.
Notes: Make sure to maintain T-Tapp Stance as you execute this movement. Butterflies helps to pumps primary lymphatic zones in the upper body, but if you add T-Tapp Stance you are maintaining full fiber muscle activation from hip to spine, which will activate the groin and other major lymphatic zones to help them drain.
This movement is recommended to be done after sitting for a long period of time or to prevent the dreaded “afternoon slump.”
Week 3 T-Tapp Action Plan
#1: Week 3 suggested workout schedule.
Workout Schedule: Continue using Basic Workout Plus every day adding your bonus movements throughout the day.
#2: Week 3 bonus movement: Balance Sequence.
Week 3 Bonus Movement: Balance Sequence. This move was designed to focus on developing core muscle density, as well as to help strengthen joint muscle attachments on your hips, knees, and ankles. It involves simultaneous left-brain/right-brain movements, so it can be a bit challenging at first, but the movements work well to quickly improve neurokineticic connections for better body awareness and body balance.
Balance Sequence can be challenging, depending on various factors. The goal is to be able to do this movement without holding on to anything. It’s ok at first to lose balance and touch the floor. Bobbling is good. As the body tries to center itself, it is activating muscle attachments along the spine – which is the secret to developing core muscles with density.
Balance Sequence can be done as a stand-alone exercise to improve your coordination and ability to balance without fatigue, but for optimal results and cardiac conditioning, should be done immediately after Hoe Downs in Basic Workout Plus.
Week 4 T-Tapp Action Plan
#1: Week 4 suggested workout schedule.
Workout Schedule: Continue using Basic Workout Plus, followed by Balance Sequence every day. Adding Butterflies and Hoe Downs throughout the day as needed is also recommended.
#2: Week 4 bonus movements: Mitten Chop Box and Thumbs Away/Clap Away.
Week 4 Bonus Movement: Mitten Chop Box. Featured on Fox TV in Atlanta, this move uses leverage isometrics to fully activate the entire thoracic area of the spine to assist in lymphatic release. Mitten Chop helps to reverse gravitational pull of the internal organs in the pelvic area and is great to offset an excess of sitting throughout the day. Afterwards, add the lymphatic pumping of Thumbs Away/Clap Away to reduce inflammation and increase lymphatic flow and circulation.
Mitten Chop Box followed by Thumbs Away/Clap Away can be done throughout the day after sitting at a desk, in a car, on a plane, or watching TV. When done before all other bonus moves, it increases mind-to-muscle nerve transmission. After T-Tapping for 4 weeks, it’s expected to FEEL the difference leverage isometrics makes in helping to attain optimal muscle activation.
Follow Up Action Plan
#1: Continue the suggested workout schedule.
Workout schedule: Continue the Basic Workout Plus every day, adding the bonus movements throughout the day. Balance Sequence should only be done after Basic Workout Plus every other day from here on out.
If you or your client ever stop and want to restart, add the Balance Sequence back for 14 days in a row after the Basic Workout Plus and then continue with an every other day schedule.
#2: Take a “4-week after” photo.
The 4-week after photo will show results if the exercises are done regularly.
Extras About T-Tapp
Vibrant Living Radio Show: T-Tapp – The Effective Workout for Thyroid Patients
Downloads: Audio (Mp3) | Transcript
