We know exercise is important for our health and well-being. We love the benefits and results of exercising. But we all know how hard it is to be consistent.
In this post, I want to explore how to be consistent with T-Tapp, the exercise program I use. If you’ve never heard of T-Tapp, I wrote a post to introduce you to this method of movement here.
Basically, T-Tapp is a method of comprehensive muscle movements done in a specific sequence that brings alignment to the body, develops that brain-to-body connection, and helps pump the lymphatic system to do its job more efficiently.
T-Tapp has been called “the workout that works”. But as the common saying goes, “It works if you work it!”. You can read in my post here of the many benefits women have found using T-Tapp. Women who do it consistently see remarkable results.
My main struggle with T-Tapp has been this very issue of consistency. I’m extremely motivated to exercise when there’s an online challenge taking place, or when I’m taking a series of classes with a local trainer. But it’s all too easy to get sidetracked, and before I know it, it’s been days or weeks that I’ve missed doing a workout.
I’ve heard many, many women share the same struggle. So I decided to find help, and I thought the best source for that help should be the women who actually do T-Tapp. Hearing what works for others can often be just what we need to boost us forward.
So let’s look first at a survey I did to help me find these answers, and then we’ll look at the results of the survey to help us learn how to be consistent with T-Tapp.
Using a Survey to Find Answers
In my quest to get help in learning about consistency, I first thought I needed to know what distracted women from exercising on a regular basis. Then I wanted to see what they actually do to motivate themselves and what they say to themselves to stay motivated.
I did a simple online survey of 5 questions using the website SurveyMonkey.com. This was my own research with my own questions.
I didn’t use a professional company to analyze the results, so these won’t be professional! But I wanted to share the essence of what I found to help others with this same struggle of consistency.
I opened up the survey to 4 Facebook support groups related to T-Tapp. (You can find these groups at the bottom of this post.) I told the members what I was doing and gave them a link to the survey if they wanted to participate. The survey was totally anonymous.
I had 84 people complete the survey before I closed it down.
My first question was: How long have you been doing T-Tapp?
50.6% of the responders said they have been doing it for 1-5 years.
20.48% said they have been doing T-Tapp for less than 1 year.
20.48% said they have been doing it for 5-10 years.
8.43% of the responders have done it for more than 10 years.
My second question was: On average, how many days do you do some kind of T-Tapp workout in a week?
39 people said they did 0-2 workouts/week.
24 people said they did 4-7 workouts/week.
17 people said they did 3 workouts/week.
(You might notice those numbers don’t add up to 84, the total number of responders. I left the answer section to this second question open-ended so I got a wide range of answers, some of which didn’t fall in any of these 3 categories, like 1-5 or 0-4).
Hindrances to T-Tapp Consistency
My third question was: What is the one thing that keeps you from doing T-Tapp on a consistent basis?
My reasoning behind this question was that if we realize what hinders us from exercising, we might be more aware of these distractors to help us address issues that might need changing.
- The #1 answer, with 19 responses, was time. Many responders said they felt a lack of time kept them from being consistent. This included people who work and have limited time at home. It also included people who found their schedule had changed, due to holidays or sickness, etc., and thus, their time became more limited as a result.
- 2 answers tied for the 2nd most common answer. The first, with 15 responses. was busyness. Many of these responders mentioned taking care of children or family members, but some just said their life was very busy in general. The second answer also with 15 responses was fatigue and lack of energy. Feeling too tired to exercise or not having enough energy definitely affects motivation.
- The 3rd highest number of responses, 10, was tied also between 2 answers. One was not making exercise a top priority. This type of answer varied, such as not fitting it into their schedule or not doing it first thing in the morning. The other answer with 10 responses was a sign of honesty (!), and that was lack of motivation and laziness. Doesn’t that affect us all?!!
- The 4th highest number of responses was health struggles with 6 people giving that answer. These people had health issues that made it very difficult to exercise regularly.
This had to be the most interesting answer of the survey to the question of hindrances:
I make excuses for myself: “You’re 80 years old! Sit down and read a book”
Isn’t that great?! Most 80 year olds would not see that as an “excuse”. I think it’s wonderful she’s still going strong!
Things to Do to Motivate Consistency
The fourth question in the survey was: What is one thing you have done to motivate yourself to exercise?
- The highest answer for this question was seeing results, with 13 answers. This included seeing results from participating in boot camps and challenges, and attending seminars. But it also included recording changes/results on a regular basis, such as using measurements and photos. We all love results, don’t we?!
- The second highest response, at 12 answers, was reminding myself of how much better I’ll feel. These people remind themselves T-Tapp will not only help them feel better physically, but they will feel better about themselves and their life in general.
- The third highest response, at 9 answers, was to make it a priority or habit. Several of these people made T-Tapp a habit by connecting it with other habits they already had or by making it part of a regular routine. This was a new idea for me and one I’d like to try.
- The fourth highest response, at 8 answers, was having clothes to motivate. Sometimes this was buying new workout clothes, needing to fit into an outfit for a special occasion, or wanting to fit into clothes that might be too tight.
Other frequent answers included having someone to workout with, making a written plan (before) or using a tracker (after) to record workouts, and listening to or reading testimonials from others. (You can read lots of T-Tapp testimonials here)
Here are 3 comments from the survey in regard to doing things to motivate that I found very helpful for me:
◊◊“I look at my exercise as my “self care” time. I know that if I do it, I will feel (and look) so much better about myself and my life in general. If I am taking time to brush my teeth and wash my face, then I have at least 10 minutes to do 1-3 T-Tapp moves. And if I make it a habit (like getting consistent during a challenge), then it is easier to keep it up after the challenge is over.”
◊◊“Knowing that it’s going to improve my overall health and make aging less painful. I know that, in 20 years, I’ll really regret it if I don’t take care of myself now.”
◊◊“Write down my Why.”
Positive Self-Talk to Stay Motivated
The final question in my survey was: What is something you tell yourself when you don’t feel like exercising?
- The #1 answer, with 17 responses, was: “You will feel better afterwards.” These people are reminding themselves of the positive results from past workouts. Many also included that they will feel better about themselves as well.
- The 2nd highest response, at 14, was “It’s only _____ minutes.” When deciding whether to exercise or not, many people will tell themselves that it’s only a certain amount of minutes and then they can stop. This is one of the great things about the T-Tapp dvds. They are broken into segments so you can do 1, 2 or all of the segments to make a workout.
- The 3rd highest response, at 10, was “Just start. You can stop whenever you want to, but do as much as you can.” One responder even said that if she started and didn’t make it very far into a workout, she would sit down and watch the rest of the video to help her next time.
- The 4th highest response, at 8, was “Just do it!”. It sounds like these people are using their will, rather than their thoughts and emotions, to help keep themselves motivated.
Here are more positive motivating words that came up a few times:
◊◊“It gets me toward my goal” (good health/losing weight, etc.)
◊◊“You can do it! Yes, you can!” (something Teresa says in every video!)
And a few unique answers (given by only 1 person each):
◊◊“I can spend the 15 minutes for the Basic Workout Plus or I’ll spend them doing something like scrolling Instagram or Pinterest. I should make those 15 minutes productive.”
◊◊“If not now, then when?”
⇒⇒There are a lot of ideas and tips from this survey that I think you’ll want to keep handy. Stay tuned to the end of the post where I’ll give you access to a summary sheet of tips for you to print out for free!⇐⇐
Consistency Help From Trainers and Others
I found all of these answers from the survey to be very insightful and helpful. I hope you will, too! But I also wanted to hear from people who are very successful at being consistent – T-Tapp trainers.
Trainer Trisch Richardson shared with me 4 great posts she’s written that I know will help us.
Here are 2 quotes from her posts that I love:
◊◊“You don’t need to kill yourself with workouts but you DO need to show up–make an appointment with yourself and KEEP it!”
◊◊“Consistency breeds consistency.”
Here are Trisch’s posts:
http://beyouthfulnfit.com/time-management-for-challenge-success/ -This was about doing the Challenge but is pertinent all the time! Very helpful!
Trainer Renee’ McLaughlin is generously sharing with us her ebook with tips for getting results with the 60 day challenge, all of which will help us whenever we’re doing T-Tapp.
Here’s the link to Renee’s ebook:
(Scroll down in Renee’s post until you see the link for the Ebook called “Top Ten Killer Tips for T-Tapp 60 Day Challenge”. And as a bonus, there are 7 great short videos Renee’ has done with form tips. They are incredibly helpful!)
Renee’ has an interesting thought. She suggests that “motivation” often leaves us feeling we “have” to do something or we “should” do it. But “inspiration” might be more what we need.
Here’s her quote from the e-book:
◊◊“But how about using INSPIRATION instead. How about KNOWING that if you do the T-Tapp workout you WILL have a positive transformation. If you KNEW that just by doing T-Tapp consistently, you WOULD get a positive transformation…would you do it?”
I also found a great post online from Charlotte Siems, who lost over 100 lbs, and has also been a T-Tapp trainer. She attributes much of her huge weight loss to consistency in exercise. You can find her article here. http://charlottesiems.com/tips-for-long-term-consistency
And there’s always good help on the T-Tapp forums. I found a thread with suggestions of what to do when you just don’t want to exercise: https://forum.t-tapp.com/forum/main-forum/blast-from-the-past/14497-i-don-t-wanna
In conclusion, I hope my findings have encouraged you and given you ideas for how to be consistent with T-Tapp. They’ve definitely inspired me!
When we’re aware of what hinders us, that’s a big step toward dealing with changes we need to make. And finding those things we can do and say to ourselves to motivate and inspire us might just be the ticket to get the results we want.
Consistency definitely pays off and will help us see all the wonderful benefits that T-Tapp can give us.
You can do it! Yes you can!
Motivated and inspired with you,
In the comments below, I’d love to hear something you do or say to yourself to help you find the motivation to be consistent with healthy habits. We can learn from each other! Thanks!
If you are new to T-Tapp, at the website you can find more info, helps with how to start, success stories, and an online store where you can purchase any of the DVD’s. Here’s where to go: T-Tapp.com
(In full disclosure, I’m an affiliate for T-Tapp. This means that if you purchase something from their site, I make a small percentage of the sale to help me offset the cost of running this blog. The price stays the same for you! Regardless, I would share T-Tapp with you because I love it! Thanks!)
If you need support or answers to any of your T-Tapp questions, these Facebook groups are outstanding. My survey responses came from the members of these groups:
Here’s that freebie I promised you earlier! Print out these tips and post them somewhere to remind you of all the great tips from our fellow Tappers to be encouraged how to be consistent with T-Tapp!