T-Tapp Together Bootcamp, Day 4

ttapp.workoutThis is it! Day Four for many of you–some have already finished because they started early or did two-a-days, some are joining the party late and still have some workouts to do. Congratulations on sticking with it and getting some kick-buns T-Tapp done!

After you finish your bootcamp, be sure to take TWO days off. The morning of the third day, you can measure. Do NOT allow yourself to go down a road of discouragement if the tape measure doesn’t show fabulous results from your bootcamp. Promise? Okay. T-Tapp works from the inside out, and there may be some mysterious things going on with your body. I almost always see results from a bootcamp or harder effort 2-3 weeks later!

When you start back up, aim for consistency. You can do this in several different ways. If your workout of choice is Basic Workout Plus or MORE or another shorter workout, you can do it every other day, or Monday through Friday or four days per week or every day and take off one day per week. If you’re doing the Total Workout or a Tempo workout, do NOT do it every day! Do it every other day–but you can add Basic Workout Plus or Primary Back Stretch plus a couple of moves on the “off” days. I personally benefitted from my days off between workouts because I came back stronger on workout days. Listen to YOUR body!

Today’s form tip:  Lift ribs. Sounds simple (and it is) but I see people with ribs sinking down and core collapsed all the time. Ribs lifted will do all sorts of good things for your body, like flatten your tummy and trim your triceps–really! Try really lifting ribs when you do Jazz Twist and you’ll feel it in your triceps (that’s where underarm “bat wings” flab plagues us) AND trim your torso. Did you know that in Plies In-Outs, the point is NOT to force arms together with gritted teeth? If you lift ribs you almost certainly will not be able to make arms meet in the front, and you’ll feel it working your rib cage and torso. Weak abs want to let ribs sink down into hips, causing chest to collapse and shoulders to come forward–and tummy to pooch out. Stand tall, elongate the spine–and remember that the neck is part of the spine. This is really just good posture, folks. Lift ribs, chest out throughout the workout, even when you kick out. If you let ribs drop during Hoe Downs, it can widen and thicken the waist–yikes! Stay tall, with the spine as long and straight as possible.

This bootcamp together has been fun! Whenever T-Tappers get together there’s plenty of energy and encouragement. I encourage you to attend a live T-Tapp event if you ever get the chance, to experience it in-person!

Have an awesome week!

~Charlotte Siems, Master T-Tapp Trainer

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20 Comments

  1. Charlotte…
    Thank you so much for providing this boot camp. I feel like I just conquered climbing a very tall mountain! I’ll take off those 3 days and measure on the fourth as you outlined. Having reached the goal of completing a boot camp. My next goal is to be consistent with T-Tapp More, every other day with 1 day off. Continuing the progression and focusing on form. It wasn’t easy for me yesterday and this morning but I wasn’t about to back off during boot camp.
    Blessings!
    Wendy

  2. Thank you, thank you, thank you!!!!!! I didn’t get to my workout yesterday until 10PM, but I did it all 4 days!

    And you are so right about not seeing the results until 2-3 weeks later. If it is food related, I see it in 24 hours, if it is muscle related it always takes me a couple +/- weeks to see the evidence (faith is applicable here!).

    Thank you for being such a great cheerleader, Mrs. Siems! The tips have been EXACTLY what I needed at just the right time. By the way, brushing seems to help with eliminating soreness for me. Why is that?

    Blessings,
    Dianna

    1. Yayyyy for you for sticking with it, Dianna!! Brushing moves lymph (toxins and sludge in your system), so that helps move it along. It’s possible that it also helps your body eliminate lactic acid, which causes soreness. Keep the faith and see what your body does with your bootcamp effort!

  3. Day 4 ALL DONE! Thank you so much this was fun and encouraging ! The tips you gave were things I had questions about so lucky for me you read my mind and answered them !! 🙂 Hope you have a good week 🙂

    Thank you again for taking this time to work with us.

  4. Can’t believe I did it! 2 Sat, 2 today. Still trying to perfect my form. Did the brushing yesterday and today, took a couple doses of the supplements. Keeping my fingers crossed for Wed Morning.

    1. Wahoo for YOU, KGC!!! I hope that you see results from your efforts, but if it’s not what you hoped for, don’t give up!!

  5. Yay! Finished with day 4! Did Total Instructionals again! Now will stick with Beginner Rehab Mondays, Wednesdays and Fridays. Thank you so much Charlotte for getting me motivated!

  6. Thank you Charlotte, I did MORE with my daughter Dianna on Thurs. and Fri. We didn’t get to SATI until 10 p.m. last night so I did Lady Bug standing through balance (29 min.) today. I Brushed every night except Fri. and did OIP/HF/EL and AL on 3 days for the extras. I am a More to Lose and began tapping in 2011. I have stayed FAIRLY consistent but had lapses for real life with a full house and busy schedule. Jan. of this year I determined to once and for all conquer this and make it a habit to the best of my ability. I am beginning to see some real fruit 🙂 Thank you for your emails. It helps when I can print them off and read them later when I am headed to bed. When you have a link I don’t get the whole thing… BUT, I have a whole notebook full of your encouragement that I have tabbed for special times. THANK YOU! for your faithfulness in the midst of YOUR very busy schedule.

  7. OOPS! I just read your answer from the other day…hadn’t been back on the computer until tonight. I began with MORE and did it over and over for over a year. When I tried to do the BWO it moved too fast and I couldn’t keep the form. Over time I was able to do More Home and then SATI. I collected and tried several others too. This year I have been working on Ladybug standing and doing as much as I can do with proper form. Sometimes I stop to catch my breath and get my heart rate back down (get a drink and PG ) and then turn it back on and keep going. I have only made it to the end of standing one time, but now am able to routinely make it through balance or if short on time to the water break. I had not done MORE in some time, so I am feeling the change, the fun part was it wasn’t as much of a challenge! Tonight I am sore from LB. I can’t wait to see the numbers in 3 days…the break will be nice. Thank you again, Ruth

  8. yay! DAY 4 , and today my legs were as wobbly as a newborn fawn! I take that to mean that I strengthened one layer of muscle and am now working on a new layer! It was funny because I felt I had better form and strength, but my muscles were really shaking by the end of BWO+. Thank you for the hints and encouragement. Sometimes you just need to hear, “yes you can.” from someone. I hope you will be doing something similar in the future. Blessings!
    Laura

  9. Hi Charlotte,
    I started a 4-day boot camp on Thursday. I actually made it through the four days! I did the “Hit the floor softer” workout because I misplaced my Basic one (got to find that!). I will take today off and measure–thanks for the tip that it may take a couple of weeks; that will keep me from getting discouraged.

    Rhonda

  10. Good Morning Charlotte! Hope the new baby arrives well and mom is doing well.
    I didn’t do the T tapp Sunday as that is our busiest day with church. But today I will start up again. I did do the 15 min plus, and Step away with the techniques I feel very good abou on Saturdayt. So want to continue doing this all week again. We will pick up my 3 granddaughters on Saturday for a visit for 3 weeks. Looking forward. They are special to my heart. Have a great day!

  11. Well, I didn’t get my second workout in on Saturday, but I did do four complete BWOs in a row, Thursday through Saturday. I wanted to do another one on Saturday, but Saturday evening, I had a migraine coming on, and my husband sent me to bed early to try to prevent it. I’m encouraged that I was able to do this! My goal from here on out is to do BWO+HD at least 5 days a week until I’m able to do the whole thing without stopping. This bootcamp showed me that I can do that, and I’m excited to see what will happen with my body over the coming weeks. Thank you for your encouragement and help!

  12. Yay! My two days off were Sat. and Sun. I measured this morning and lost 2 3/4″!!!!! WooHoo! Was not hard at all to put my tennis shoes on and do my workout this morning. Not sure what my plan is except to do as many days a week as I can and take weekends off. I only have basic workout and basic workout plus, so I think I’m understanding I can do that up to 5 days a week, right? Thanks again for all the encouragement! Praying for your new grandbaby’s safe arrival.

  13. Charlotte,
    I completed the boot camp yesterday. I chose to use the 18 minute workout plus advanced Hoe Downs and 2 flat stomach routines with random arm exercises.
    Thank you for the inspiration to push myself. As I tell my T-Tapping friend, I am never sorry for anytime I follow though and complete a set of any of these exercises.
    At the same time, I will be enjoying the 2 days off!

  14. Hey Charlotte! I didn’t report in sooner, but 2 of my daughters and I did 2/day on Thursday and Friday. We took our 2 days off, but had a major shopping trip to get last minute supplies for our family mission trip so didn’t get measuring or a workout in on Monday. Then my DVD player refused to work this morning so I just did OIP, Awesome Legs, and the Lady Bug move (to the best of my memory 🙂 ) I didn’t measure because I don’t want to let disappointment discourage me, but I think clothes are fitting less snuggly. We leave in one week so I’m hoping to get one workout each day that I can just because I feel soo much better when T-Tapping, and I’m probably going to embarrass most of my children with Hoe Downs on the trip. (ok, maybe not in the airport.) Thanks for the encouragement with this bootcamp. And thanks for living the “yes, you can” life.

  15. Hadn’t been able to get on earlier, but wanted to say I finished my boot camp on Sunday and it was great! I really needed the incentive to get back to consistency. I had an overall inch loss of 4 inches, mostly in my torso area. I also wore my heart rate monitor during 3 of the workouts because in the past when doing T-tapp my HR would go extremely high (189!). I concentrated on making sure I was breathing along with keeping my tail tucked. I’m happy to say with the increased concentration on my breathing I was able to lower my HR over those three workouts until I was no higher than 161 and was in my target zone for 30% of the time. Much better than previously! I hadn’t realized how often I was unconsciously holding my breathe!

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