Why T-tapp And Journal Week One

 Like many people with hypothyroid and/or Hashimoto’s thyroiditis I tend to have more trouble in the winter. Along with starting on some vitamin D supplements I decided to try adding some exercise as well. I chose T-Tapp because I had heard some great things about it. My husband had used Theresa Tapp’s program before, and enjoyed benefits from it. With all the hubbub of getting ready to tie the knot he fell out of the habit. However now that I’m doing it, he’s started back up again. We use the Basic Work Out Plus DVD. At $35.95 it is an investment, but it is totally worth it. You can watch videos and try some of the moves for free at their website at t-tapp.com. My mother-in-law uses a different version called T-Tapp More Rehab Program and loves it. It’s made “for those who have more to lose, more health issues to overcome or more birthday candles on the cake” and helps rehabilitate problems with shoulders, lower back, hips, and knees. She says it helps more than her physical therapy exercises did.

What makes T-Tapp different is that it your body provides all the resistance you need, so there’s no weights, or bands, or extra equipment. It uses comprehensive compound muscle movement. Here’s the plain English translation. Comprehensive means it uses both points of muscle attachment, so when your working your upper leg the part of the muscle that attaches to the hip and the part of the muscle that attaches to the knee are both being used. This gets double the workout from one movement, and helps build muscle density instead of bulk. Compound simply means more than one. Every move in T-Tapp uses 5-7 muscles at a time. You never just use your arms or just your legs. This means the basic workout does your whole body in just 15 minutes. The instructional video you use the first few days slows it down and shows you the moves step by step, so it takes 23 minutes. There’s only 8 repetitions of each movement, so unlike other exercises I’ve tried and I don’t get bored. It is also designed to help your lymph system function better to get toxins out of your body. I’m planning on doing some research on the how and why of that, so hopefully that will be another post soon.

I decided to keep a journal of how I do with this exercise program, and share it with you. You’ll find week one below. While I don’t get through the whole program every day, I am making progress and gaining stamina. The first couple days it tired me out and I’d have to sit and rest for a little while after doing it, but after the first week I can do the exercises then go right into washing dishes or whatever else it is I need to do that day. Another benefit I’ve noticed is that I used to carry a lot of tension in my shoulders, but now the soreness and stiffness are gone. It’s just a little thing in the scheme of things, but it is good to feel that difference. If you have done this before, please leave a comment to encourage others who haven’t. Those of you who are thinking about it, go ahead and try some of the free videos on their website. You could also read some of the amazing testimonials to get you inspired. If you try it, leave a comment and tell me how it goes! I’d love to hear about your journey with it as I’m starting mine.

T-Tapp Journal Week One

Day 1: I did the instructional video through the jazz twist. That’s about half the video. I feel tired and drained

Day 2: I took today off, not feeling well. I’ve been trying to get over a cold and don’t want to over do it.

Day 3: I did through the oil well, felt tired but good. Later in the evening I noticed a lack of my usual soreness and tension in shoulder muscles

Day 4: I didn’t get much sleep last night, so I just did primary back stretch because I had a lot to accomplish and a late start. I used the basic video not the intro but had no problems keeping up.

Day 5: I didn’t get much sleep again, my work schedule is messing with my sleep schedule. I did basic video rather than instructional with my husband and got all the way through it! (Except the hoedowns at the end) Tip: since I tire easy I sometimes only do sets of 4 rather than the 2sets of 8 done in the video so I can get to all the exercises. Did that in the jumping jacks and the T-Tapp twist.

Day 6 Husband birthday! Slept really well last night, tried homeopathic remedy for sleeplessness. Did through oil well on basic, went back to instructional for ttapp twist. I still have trouble with that one a bit, maybe because I’m a short torso? I will have to do my measurements. I still only did 2 sets of four on jumping jacks and ttapp twist. I may do that for a while until I can build up my stamina. Noticed that I was more aware of my posture today, and my shoulders felt great despite all the scrubbing I did yesterday.

Day 7 Wasn’t feeling well, probably overdid the sugar a bit yesterday. Made myself do the Primary backstretch anyway, but didn’t go beyond that. I have to get my tired self to the bus stop later in order to make it to work so I didn’t want to tire myself out.

 

UPDATE:  Due to extenuating circumstances that will eventually be explained, I am taking a break from my regular exercise routine.  However, I definitely still recommend this program.

Non-dairy Calcium Sources

qeFMYJ1365273151When you tell people you’re on a dairy free diet a common question comes up. “But where do you get calcium?” We all know how important calcium is for our bone health, so that is a good thing to ask. Luckily calcium can be found in a lot of other foods. Dark leafy greens like collards and kale are a good choice. Any green vegetable will have magnesium which is needed for our bodies to be able to use calcium properly. The leafy greens also have vitamin D, which as many know, is needed for the absorption of calcium. Therefore, they are my first choice. Other calcium sources include nuts, sesame seeds, black-eyed peas, oranges, etc. Below is a list of foods and the amount of calcium they contain in mg per cup. It would be a good idea to take calcium supplements for what your diet is lacking. The recommended amount for adults is 1,00-1,300 mg a day. For comparison, milk contains 300 mg a cup.

 

Vegetables
cooked turnip greens 450
Collard Greens 357
cooked bok choy 330
cooked collards 300
cooked kale 200
broccoli (cooked) 198
cooked mustard greens 180
dandelion greens 150
Swiss chard 102
Chinese Cabbage 74

Herbs
dried savory 85 (per tbs)
celery seed 124 (per tbs)
dried thyme 57 (per tbs)
dried dill 53 (per tbs)
fresh parsley 200

Fruit
Rhubarb, cooked 348
Dried Figs 107 (in 8 whole fruit)
Oranges 72

Beans
navy beans 140
pinto beans 100
garbanzo beans 95

Grains
tapioca (dried) 300
quinoa, cooked 80
corn meal, whole grain 50

Nuts/Seeds
sesame seeds 2,100
almonds 750
hazelnuts (filbert) 450
Flax seed 428
walnuts 280
sunflower seeds 260

Sea Vegetables
wakame 3,500
kombu 2,100
nori 1,200
agar-agar 1,000

Sea Food
sardines with bones 1,000
mackerel with bones 600
salmon with bones 490
shrimp 300
raw oysters 240

Other
hummus 132 (average, varies with recipe)
Blackstrap molasses 172 (per tbs)

 

Sources

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1061

http://www.ellenskitchen.com/faqs/calcium.html

http://greatist.com/health/dairy-free-calcium-sources/

http://www.organicauthority.com/health/healthy-bones-with-non-dairy-sources-of-calcium-rich-foods.html

http://www.emedicinehealth.com/osteoporosis_and_calcium/page5_em.htm

http://www.healthaliciousness.com/articles/foods-high-in-calcium.php