T’appy Holidays 2009 – Fun! Fitness! Prizes!

it’s time for the 5TH ANNUAL 

T’appy Holidays!!!

November 1 – December 26, 2009
Back again this year by popular demand

T’appy Holidays 2009 Details

It’s fitness and fun through the holidays with Head T-Tapp Trainer Lani Muelrath and other T-Tappers with you every step of the way

Wanna play along?

T’appy Holidays is a way to:

1. stay connected,
   
2. motivated,
   
3. consistent, in a
4. supportive environment,  by associating with countless others aspiring in the same direction as you through the next eight weeks

Join others staying active, T-Tapping, eating smart, and body-brushing  their way happily and healthily through the holiday season.

Just to make it easy…

There’s a spreadsheet to download (see below), and we can have some fun with that, too (see that information below as well!)

Here are the components:

1. Daily Activity: Over the course of each week, we will aspire to

• 1 Total T-Tapp Workout (or its equivalent),
  
• 2 Basic Workout + (15 minutes fitness),
  
• 3 free choice activities: lots of alternatives, including walking! Just make sure it challenges your fitness and breaks you a sweat.
  

For example, another T-Tapp workout, challenging yoga, a fitness class, a bike ride or a spin on the ice pond with skates would count;  a sauna wouldn’t  .  Even though it would be a highly beneficial and recommended addition.  On the spreadsheet, you’ll see other T-Tapp workout options listed;  yet with so much room for free choice workouts, you can feel free to mix it up with other favorites as you wish.

• and 30 minutes of floor – core challenges weekly. Lots of combinations can get you there!  This can also be spread out through the course of the week.  For example, you could do Lani’s Torso Trimming Series 2 – 3 times during the course of the week and they would fulfill the “floor-core” portion of the program  .  Or, you could do Pretzel daily for the week.
  

The idea is to stay active through the holidays and to take advantage of the beauty of the time savings of the T-Tapp Workout as a solid base, even if you integrate other types of exercise into your routine.  Have fun, enjoy what you do, enjoy what you eat…you get the idea.

2. Daily Gusto Brekkie: Enjoy quality, fiber-rich natural foods for breakfast to give you satiety and sustained energy.

Old fashioned oatmeal, steel cut or whole oats; creamy brown rice; muesli; or sprouted whole grain bread with fruit are easy-to-prepare choices. No skipping your break-of-fast for the default fliple-tripped mochachino mid-morning or afternoon!

3.  Daily veggies: (6 servings).  A serving is 1/2 cup of steamed veggies/1 cup greens, give or take. You can create it in endless fashion: a salad at dinner with some steamed veggies, salad or soup at lunch, some crudites in between, and you’re there!

You’ll be surprised how much better you’ll feel and how much easier it will be to stay trim – and how much better your biochemistry/acid-alkaline balance as well as elimination – will feel with lots of high water content veggies.

Legumes, potatoes, are plants, though higher in protein and starch so though you do want a plant-based diet, and legumes and beans are central to a healthy diet, they do not constitute the base of the 6 servings. If they did, then everyone pounding down their french fries would be high on points, right?

Colorful, high water content plants are what is meant by veggies for our purposes, then. Legumes will count if you sprout them, because then they become a high water content, living plant!  Don’t get me wrong, you can eat beans and legumes with gusto.  Just clarifying here.

Here’s a starter list; these are generally high water content which makes them perfect for our purposes!:

* Asparagus
* Artichoke Hearts
* Avocado
* Bamboo Shoots
* Bok Choy
* Broccoli
* Brussels Sprouts
* Cabbage (or Sauerkraut)
* Carrots
* Cauliflower
* Celery
* Cucumber (or Pickles without added sugars)
*Daikon
*Edamame
* Eggplant
* Fennel
* Garlic
* Green Beans and Wax Beans
* Greens – Chard, Lettuces, Spinach, etc.
* Hearty Greens – Collards, Kale, Mustard Greens, Swiss Chard, etc.
* Herbs – Cilantro, Basil, Parsley, Rosemary, Thyme, etc.
* Jicama
* Leeks
* Mushrooms
* Okra
*Olives
* Onions
* Peppers (all kinds)
* Pumpkin
*Purslane
* Radicchio and Endive count as greens
* Radishes
* Sea Vegetables (Nori, etc)
* Scallions or Green Onions
* Sprouts (Bean, Alfalfa, etc.)
* Snow Peas (pods)
* Spaghetti Squash
* Spinach
* Summer Squash (including Zucchini)
* Tomatoes
* Turnip
* Water Chestnuts

Starchy Vegetables (you might want to count these kinds as one of your servings, and keep the rest high water content)  This doesn’t mean only one serving of these, it simply means on top of the other 5 servings!

* Beets
* Corn
* Parsnips
* Peas
* Sweet Potatoes
* Winter Squashes

I can make all kinds of recommendations when it comes to eating your way skinny AND healthy…but for our purposes, let’s let this list be our start.

4. Daily Skin Brushing:

Implement the T-Tapp brushing sequence for optimal results;  or simply get a body brush  and BRUSH!  You’ll feel lighter, brighter, refreshed and bright-eyed.

Each item for each day is listed on the spread sheet and is given a point value. There are maximums for each day in each category, to encourage regular practice of these good habits AND to discourage over-exercising to get more points! Finding loopholes is forbidden!  

Each week has a potential total of 490 points; if you get ALL of them for the week, you get 10 bonus points for a nice round 500 for the week. For 8 weeks, starting November 1st.  We’ll keep it simple, but fun.

Start planning and gearing up now for the fittest and most fun Tappin’ Holiday season ever!

Download your T’appy Holidays Spreadsheet by registering in the box below:

Celebrate with others each week as you attain – just for fun – the status of: Goddess:  500 pts for the week

Diva: 425 – 499 for the week

Muse: 375 – 424 for the week

Flirt: <375 for the week

Each week, keep track of your points on the spreadsheet.  Report in at the T-Tapp Forums with your level of “expertise” each week.   One week you might be a “diva”, another week a “muse”…or maybe even goddess!  And if nothing else join us as a “flirt”.

Just come in and talk about it! 

One of the most powerful keys to success is getting support.  It’s right there for the taking – and giving. Of course, reporting in is entirely optional!

There is no “points police” who will be checking to see if you’ve done so   Yet it can be loads of fun, skyrocket team spirit, and explode accountability, too! Don’t drop out or be embarrassed or beat  yourself up  if you miss your goal on occasion.

Just get back on the fit-wagon, relace your shoes, load up the fridge and GO!  Sometimes life does get in our way …And sometimes we just let it. 

Either way, each day presents a new opportunity and several moments for success.  The idea is build upon them and enjoy the journey. Each hour, each minute presents a new opportunity for success. 

OK.  Now that we’ve got THAT clear, here are more details: Point totals run from Sunday through Saturday, so for those who’d like to track your overall totals for fun and prize eligibility, each week tally your points for that week AND for your point progress into the overall 8 week “project”. See “T’appy Holidays Points Posting Rules” at the bottom of this page for details.

Good luck everyone – let’s stay active, energetic and healthy through the holiday season of 2009! Prizes?  Did someone say prizes? Yup, there’s gold in them thar hills! There will be two opportunities for prizes:

• one for entries by the end of November, and

• one for overall entries by end of December (final tally).

The first place winner for November and the first place winner for December (that means for the month of December only)– that means highest point count – will receive a FREE 20 minute phone consultation with me. This means assist, instruction and support in your T-Tapp practice as I refer to the pages of my Head Trainer’s Notebook, which includes:

• selected course instructional files
• shortcuts
• Lani’s Fit Quickies , and
• some never-before-released notes to keep your T-Tapp – and fitness – aspirations on the cutting edge!

Just bring your questions to the call, and we’ll take it from there!

December’s 1st and 2nd place winners for overall points accumulated beginning November 1 will receive Grand Prize: a FREE 20 minute FitDream Breakthrough Private Phone Coaching Session with me (see November prize above!).

Next Place: a digital copy of  Lani’s Dessert Special Edition with User Guide To win, you will need to:

1. Keep careful track of your points and accumulated totals each week
2. Report in here (in “comments” below) with your totals each week
3. Report in here with your monthly “tally” at the end of November for November prize eligibility, and at the end of December for December prize eligibility.

In the event of a tie, a random drawing of top scorers will decide the winner.

Remember, unless your monthly totals are reported and tracked, you won’t be eligible for prizes. Even if they are reported elsewhere.

Judges decisions are final! We’re on the honor system here But then of course we knew that as goddesses, divas, muses…and flirts with a conscience!

Register below for your spreadsheet download:

With all best wishes for health and vitality through the holidays!

Lani Muelrath, M.A., Head T-Tapp Trainer

TAPPY HOLIDAYS POINTS POSTING RULES: Here are points reporting guideliness for the  T’appy Holidays Challenge. The T’appy Holidays week goes from Sunday to Saturday beginning Sunday, November 1, 2009. In order to qualify yourself for the prizes, you must post your Total Points for the previous week by Midnight Tuesday of the following week, on the Tappy Holidays Weekly Points Reporting thread, no exceptions. Let’s help Lani’s T’appy Holidays Elves Jean and “Piglet2u” with the points process.  They are working hard on the project and it’s necessary, especially with a large group, to be faithful with your reporting, too. Please post ONLY your Weekly Totals on the thread designated each week and use one of the other T’appy Holidays forum threads, the Tappy Holidays Facebook group, the T’appy Holidays page, or Lani’s blog,  for discussions. Weekly Point Totals as compiled will be posted  by Midnight each Wednesday at the T-Tapp Forums for cross-checking.