EASY DOES IT GUIDEBOOK - Cloudinaryimgclub.teambeachbody.com/.../TAI_FitGuide_2013... · EASY DOES IT GUIDEBOOK JOIN DR. MARK CHENG AS HE OFFERS YOU THE ... Beachbody, LLC, is the

EASY DOES IT GUIDEBOOK

JOIN DR. MARK CHENG AS HE OFFERS YOU THE PRICELESS GIFT OF WELLNESS.

WARNING: Consult your physician or healthcare professional and follow all enclosed safety and other instructions before beginning this or any exercise or rehabilitation program.

© 2013 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of the Tai Cheng, Tai Cheng logo, Shakeology, SuperGym, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. TC

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GLOSSARY

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TERM WHAT DR. CHENG MEANS

CHI Both “breath” and “energy.”

PRONE Lying on the floor, face down, legs extended, arms bent, hands flat near your ears.

SUPINE Lying on the floor, on your back, legs extended, arms down at your sides.

FULL LOTUS POSITION Seated on the floor, legs crossed, with each foot resting on top of the opposite thigh.

HALF LOTUS POSITION Seated on the floor, legs crossed, with one foot resting on top of the opposite thigh.

PUNG SERIES Pung is a Chinese term for “rounded arm” or “ward off.”

STATIC POSTURE A Tai Chi posture performed singly, by itself.

WEIGHTED FOOT RULE In Tai Chi, most postures end with 80% of your weight on one leg, and your hips and body facing the direction of your “weighted foot.”

CALIBRATION GRID 4 strips of light adhesive tape placed hip-width apart both horizontally and laterally, forming a square. Each side should be 2 paces long. Basically a tic-tac-toe board.

“45-ISH” Not all Tai Chi postures are angled at 45 degrees, and some purposely end in a position that is not quite 45 degrees.

COMBINATION Two Tai Chi postures practiced one after another, flowing together.

SEQUENCE Several Tai Chi postures practiced one after the other, flowing together.

“BLEED THE VALVE” Dr. Cheng’s analogy of a rigid, overinflated tire. Imagine releasing air through the “valve,” allowing your shoulders and limbs to become less rigid.

MEDIAL Part of the body closest to your middle. Example: The medial side of your foot is the inside (closest to your big toe).

LATERAL Part of the body closest to the outside. Example: The lateral side of your foot is the outside (closest to your pinky toe).

SELF-MYOFASCIAL MASSAGE Self-massage with a foam roller to release knots or “trigger points.”

“CHEAT CHECK” and “CHEEK CHECK”

Shorthand for “Look where you may be compensating incorrectly, and correct your form.”

OBSERVATION POSTURE

While watching demonstrations, stand in Level Stance to continue refining your alignment while working your glutes and thighs.

BATTER UP! “Let’s go!”

TABLE OF CONTENTS WHAT’S INCLUDED?

WHAT DO I NEED?

WHAT IF I HAVE PHYSICAL LIMITATIONS?

WHAT CAN I EAT?

WHAT TO EXPECT

ADDITIONAL TOOLS

WHAT IS TAI CHENG®?

YOUR REALITY

SELF- ASSESSMENT

ABOUT DR. MARK CHENG

ABOUT BEACHBODY®

COMPLETE SUPPORT

HOW CAN I MEASURE MY SUCCESS?

WE’RE HERE TO MOTIVATE YOU

GLOSSARY

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WHAT’S INCLUDED?

Your TAI CHENG package comes complete with all the tools you need to master 18 ESSENTIAL TAI CHI MOVES. These moves can be combined into a powerful routine that will help give you more energy, balance, and coordination for a lifetime.

4 EXERCISE DVDS

1 MASTER SCROLL DVD, INCLUDING BREAKDOWNS OF EACH MOVE PLUS BONUS “APPLIED TAI CHENG FOR TRAVEL AND SPORT” WORKOUTS

1 “EASY DOES IT” GUIDEBOOK

1 “FEEL BETTER FOOD PLAN” NUTRITION GUIDE

1 DAILY CALENDAR

1 FOAM ROLLER

1 STRENGTH BAND

1 ROLL OF TAPE FOR YOUR TAI CHENG CALIBRATION GRID

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LOOKING FOR THE ULTIMATE MASTERY?

Add the MASTER KIT upgrade to your TAI CHENG program and make your practice even more

powerful with additional tools and DVDs.

Contact a Team Beachbody® Coach, go to TeamBeachbody.com,

or Beachbody.com to purchase.

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WHAT DO I NEED?You’ll need bare feet, or a pair of thin-soled shoes with nonskid bottoms. Wear comfortable clothes in which you can move easily. For safety, avoid excess fabric. You need only 4' x 4' of space for your exercises. Before you begin, be sure to clear that area of any furniture, obstacles, or sharp objects.

WHAT IF I HAVE PHYSICAL LIMITATIONS?Most people have some limitations due to loss of flexibility, loss of strength, or difficulty balancing. When practiced slowly and mindfully, Tai Cheng can help you reduce these limitations.

It’s important to consult your physician before beginning this or any other workout program. Not all exercise programs are suitable for everyone, and you should never exercise beyond your current ability. If you feel discomfort, dizziness, or pain, discontinue the exercise immediately.

When possible, especially while learning the moves, check your form in a mirror to ensure that you’re using proper technique. You’ll get more of the benefits of the exercises, as well as help to avoid injury.

If you have questions regarding the proper form on a particular movement, or would like to learn how to personalize a modification, please visit TeamBeachbody.com for advice and alternatives. Tai Cheng is designed to help you build strength and flexibility while helping you decrease stiffness, but listen to your body for safe results.

WHAT CAN I EAT?The short answer is healthy, nutritious food—not always easy to find in a busy society that relies so heavily on cheap, convenient, overly processed food. It’s critical to realize that many common health ailments, such as heart disease, high blood pressure, obesity, and diabetes, are directly affected by poor diet.

While practicing Tai Cheng will help make you feel better, it’s hard to receive all of the program’s benefits if you’re eating food full of ingredients you can’t pronounce. And while microwaving a box of something that contains carboxymethylcellulose or sodium isoascorbate may seem easier than cooking, your body doesn’t need to take in any controversial food additives. Ever!

Follow THE FEEL BETTER FOOD PLAN for the meals, snacks, and meal replacements your body is craving. The recipes require very little effort and taste great.

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WHAT TO EXPECTFirst, you’ll learn STATIC movements that help awaken your body’s natural energy and loosen your joints, while using natural resistance to help tone your muscles. The first movements of Tai Cheng will help activate your strength and begin restoring your balance.

Then you’ll add new COMBINATIONS to continue your improvements in strength, mobility, and balance. As you begin to focus on how your body moves through space, you’re likely to experience a marked reduction in stress. That’s no small benefit; the incidence of stress-related diseases increases every year, shortening life expectancy at a staggering rate.

Next, SEQUENCES will help make you feel exhilarated as you master more complex Tai Chi motions and increase your pace to harness your reclaimed energy, strength, and flexibility. By this time, you’ll probably feel more energetic, and your mental clarity may have improved. This cognitive sharpness results from training your entire body, which of course includes your brain.

Ultimately, LONGER SEQUENCES have many possibilities, as you make THE 18 MOVEMENTS your own. You’ll now enjoy the full benefits of the first three phases.

ADDITIONAL TOOLS TO HELP YOU ON YOUR TAI CHENG JOURNEYTo set you up for a successful 90 days of Tai Cheng, here are some additional tools and helpful information designed to help you get the most out of your Tai Cheng workouts.

MIRRORINGOne of the most important things that will help you follow Dr. Cheng in the Tai Cheng workouts is learning how to MIRROR his movements. We call it “mirroring” because it’s exactly that! During the workouts you will follow his movements on the screen as if you were looking in a mirror.

So for example, when Dr. Cheng raises his arm on the RIGHT side of your screen, you raise YOUR RIGHT arm. When he raises his arm on the LEFT side of your screen, you raise YOUR LEFT arm. When he pivots the foot on the RIGHT side of your screen, you pivot YOUR RIGHT foot. When he steps forward with the foot on the LEFT side of your screen, you step forward with YOUR LEFT foot.

To help mirror, we’ve added graphic cues in the workouts that remind you which arm or foot to move. Mirroring may take a little getting used to at first, but as you progress through the phases it will soon become second nature.

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THE CALIBRATION GRIDThe Calibration Grid will help you perfect your stance, position your body, learn proper form, and hone your technique. This is fundamental to learning Tai Chi properly, and thus to reaping the full benefits of the program. Check out the Calibration Grid section on the Master Scroll DVD to learn how to set up your grid, and to understand how it will help you learn the moves faster and with greater precision.

THE BREAKDOWNThe Breakdown is just what it says—it “breaks down” each of the 18 moves into its component parts. You can use the Breakdown section after you’ve learned a move in the program. That way, if you need more practice, you can follow along with Dr. Cheng as he shows you exactly how each move is done—slowly, and from three different angles. This is what makes learning Tai Cheng at home even better than in a classroom: you can rewind and press play as many times as you want! And you can watch Dr. Cheng give on-the-spot corrections for foot, hand, shoulder, and hip placement.

PRACTICE, PRACTICE, PRACTICEOn a final note, true mastery of Tai Cheng only comes with practice. However awkward you might feel when learning a new move, know that your form and technique will improve dramatically with additional practice. So, whenever possible, we recommend that you press “rewind” and take another pass through each Tai Cheng workout. You’ll give yourself an opportunity to truly refine and master your body’s movements, and help reap the benefits of the Tai Chi moves.

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In PHASE 1, you will learn the first 6 static moves that will help activate your strength and begin restoring your balance.

CONDITIONING: DYNAMIC, WITH CALF ATTENTION AND STRETCHING

TAI CHI EXERCISES:• LEARN 6 STATIC MOVES

• PUT 2 MOVES TOGETHER IN A COMBINATION

• PERFORM ALL 6 IN A SEQUENCE

WORKOUT TIME: APPROX. 35 MINUTES

In PHASE 2, you’ll learn an additional 6, more intermediate, static moves that will continue to improve your strength, mobility, and balance.

CONDITIONING: DYNAMIC, WITH QUAD ATTENTION AND STRETCHING

TAI CHI EXERCISES: • LEARN 6 STATIC MOVES




In PHASE 3, you will master the final 6, more advanced, static moves of the Tai Cheng program. By this time, you will probably feel more energetic and notice improved strength and flexibility.

CONDITIONING: DYNAMIC, WITH ROTATOR CUFF ATTENTION AND STRETCHING

TAI CHI EXERCISES:• LEARN 6 STATIC MOVES




In PHASE 4, you will practice the 18 key static moves that you learned in the previous phases. You’ll now enjoy the full benefits of the first three phases and make the 18 movements your own!

CONDITIONING: DYNAMIC, WITH UPPER/MID-BACK ATTENTION AND STRETCHING

TAI CHI EXERCISES: • REVIEW ALL PREVIOUS SEQUENCES, INCLUDING ALL 18 MOVES


FOLLOW YOUR DAILY CALENDAR AND TRACK YOUR PROGRESS!

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WHAT IS TAI CHENG?DR. MARK CHENG developed this incredible program by combining Tai Chi (pronounced “tie-CHEE”) with his expertise in modern sports science.

Tai Chi is a martial art practiced primarily for its health and physical conditioning benefits, rather than for combat. Most health experts today acknowledge the correlation between the daily practice of Tai Chi and overall health improvements, both physical and mental.

Tai Chi was developed in China, where Taoism, Buddhism, and Confucianism are common. However, Tai Chi isn’t affiliated with any religion, nor is it religious in nature. In fact, there are Tai Chi practitioners of all religions. The practice requires no prayer or chanting. You do it with intention, silently focusing on your body’s movement, breathing, and physical effort.

Quietly practicing TAI CHENG daily can result in greater awareness, improve quality of sleep, reduce stress, and help you improve strength, muscle tone, flexibility, energy, and balance. If you’re overweight, it can help you shed pounds safely as your entire body becomes stronger and more agile.

WHAT IS QI GONG?Pronounced “CHEE-kung,” it’s a centuries-old form of physical and mental* exercise. In China, where there are 1.3 billion residents and a limited national healthcare system, Qi Gong is deeply treasured as a way for individuals to maintain and restore their own wellness.

Many people perform Qi Gong outdoors, to be closer to nature. Some observers, seeing these practitioners gently waving their arms and stretching, might not understand the reasons behind it all. But when you realize that by fluidly moving your hands over your head and behind you, you’re gently working your entire spine, helping to fight osteoporosis, and relieving neck and shoulder tension, it’ll all make sense.

Dr. Cheng suggests practicing the breathing exercises as a warm-up, a midday break, or a postworkout cooldown. Experience the benefits of Qi Gong for yourself by adding the Master Kit upgrade to your Tai Cheng program. Contact a Team Beachbody® Coach, go to TeamBeachbody.com, or Beachbody.com to purchase.

*Yes, mental exercise is crucial to wellness. It can sharpen your memory, reduce brain fade, and even help you remember where you parked your car.

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YOUR REALITYYOUR TIMEA daily routine can take anywhere from 20 to 60 minutes, depending on your strength level and which exercises you choose to perform.

The slow, graceful movements of Tai Cheng have extremely effective total-body benefits. From childhood on, your range of motion decreases until you lose your natural alignment, flexibility, and strength. You convince yourself it’s natural to wake up with aches and fight through stiffness. But it isn’t. And no ointments are going to restore the fluidity and physical strength that come from gentle and comprehensive total-body conditioning.

YOUR AGEThe U.S. population is aging and becoming more sedentary, and the “Baby Boomers” are now in their late 40s, 50s, and 60s. The Boomers, and even the younger members of “Generation X” and “Gen Y,” typically spend long hours sitting in comfy chairs or traveling by car. This high level of inactivity leads to premature physical aging.

Yet the current Western approach to fitness leaves out the bulk (no pun intended) of society. Many popular aggressive workouts can be frustrating for some aging or overweight people, due to shortness of breath, lack of balance, and muscle pain. Even younger people who suffer from soreness or limited range of motion avoid extreme activities.

To make improved health and wellness available to a wider range of people, Beachbody looked to the martial arts for the keys to fundamental, overall health.

Tai Cheng’s gentle, thoughtful movements can open your joints, stimulate circulation, and strengthen your muscles, helping to prolong your fitness. These therapeutic postures cause your blood to circulate more regularly through areas where it may have been sluggish, helping to remove toxins and boost your immune system. Tai Cheng promotes suppleness, strength, ease of motion, and inner peace.

YOUR PAIN (AND REDUCING IT)

Tai Cheng is designed to help your body heal itself—naturally. It combines 21st-century fitness science with the centuries-old techniques of Tai Chi to help you reduce joint and muscle discomfort through better, more efficient movement.

TAI CHENG HELPS YOU:

• Relieve many common aches and pains

• Become more active and burn more calories

• Resume some of your favorite activities

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“ Tai Cheng looked like it could help me with my flexibility and balance. The core strengthening was amazing! My posture and core have never felt better and I like the way Dr. Cheng teaches the program.”

—John W., 28

“ Since completing Tai Cheng I can walk at an increased pace and keep up better with my kids and grandkids. I no longer think that I’m a victim of old age and I have a renewed outlook on life. My balance and posture have improved. I feel alive again.”

—Jeannette T., 76

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YOUR HEARTStress-related diseases, including hypertension,* may give no warning signs. The first symptom can be a sudden, even fatal heart attack. Your fitness plan should be a complete wellness program that includes calming your mind and making you aware of how that stillness affects what happens within your body.

Tai Cheng builds mental strength and focus to help cope with stress, uncertainty, negativity, and the rush of stimuli that bombard you daily, while cultivating your inner tranquility.

The Tai Cheng test group monitored their blood pressure to better understand how their daily workouts were improving their overall health. The positive results were undeniable. Become an authority on your blood pressure and its optimum range. If it’s not where it should be, work with your physician to monitor it regularly.

This chart reflects the blood pressure categories defined by the American Heart Association®.

YOUR MINDWhile mental focus is not often discussed in conjunction with exercise, it is as much a result of Tai Cheng as improved balance, strength, and vitality are. As scientific studies are beginning to show, practicing many of the moves in Tai Cheng can help enhance your cognitive performance.1,2 Tai Cheng also helps improve your capacity for patience. As you learn each movement, you can become calmer, more aware of your breath and heart rate, and less likely to get caught up in needless agitation (like road rage).

Almost immediately, Tai Cheng’s mingling of body and mind can help to change your health in a profound way. No contortions or impossible effort are involved. Tai Cheng is about acquiring a beautiful, vital, calm body that thrives throughout the day and relaxes to sleep deeply at night.

YOUR HEALTHMost people don’t use their bodies properly in everyday activities, let alone sports. They fall into each footstep, instead of stepping with control. Their glutes are asleep, their hip flexors are constantly contracted, and their quads provide all of their power. They carry their heads forward, putting stress on their upper spines.

Tai Cheng helps take the “parking brakes” off dormant muscles and allows the overworked ones to relax. Through this practice, you’ll condition your body to function as it should.

BLOOD PRESSURE CATEGORY SYSTOLIC MM HG (UPPER #)

DIASTOLIC MM HG (LOWER #)

NORMAL LESS THAN 120 AND LESS THAN 80

PREHYPERTENSION 120–139 OR 80–89

HIGH BLOOD PRESSURE (HYPERTENSION) STAGE 1 140–159 OR 90–99

HIGH BLOOD PRESSURE (HYPERTENSION) STAGE 2 160 OR HIGHER OR 100 OR HIGHER

HYPERTENSIVE CRISIS (EMERGENCY CARE NEEDED) HIGHER THAN 180 OR HIGHER THAN 110

1 Strawberry K. Gatts and Marjorie Hines Woollacott, “Neural mechanisms underlying balance improvement with short term Tai Chi training.” Aging Clinical and Experimental Research 18, no. 1. (February 2006): 7–19.

2 David W. K. Man, William W. N. Tsang, and Christina W. Y. Hui-Chan, “Do older t’ai Chi practitioners have better attention and memory function?” Journal of Alternative and Complementary Medicine 16 (December 2010): 1259–64.

* Have your doctor evaluate your blood pressure readings. Persistent hypertension is one of the risk factors for stroke, myocardial infarction, heart failure, and arterial aneurysm, and a leading cause of chronic kidney failure, among other conditions. Moderate elevation of arterial blood pressure leads to shortened life expectancy. Dietary and lifestyle changes, such as practicing Tai Cheng, can help improve blood pressure control and decrease the risk of associated health complications.

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YOUR FEETHave you put your feet to sleep? Wearing big, soft shoes that insulate your feet from the ground could be putting them into a coma. There’s an old Chinese saying: “You die from the feet up.” For good health, the nerves in your feet need to send information about balance and proper alignment to the rest of your body. When you do Tai Cheng, you’ll find that your bare feet become essential to your fitness practice. No shoe can shift or pivot as knowledgeably and elegantly as your bare foot. Let your feet guide you back to health.

YOUR IMPATIENCEEvery student of Tai Cheng is impatient. Relax and set your personal agenda aside. You’ll still be learning at an accelerated rate. This curriculum is greatly condensed from classic martial arts study, but it may feel painfully slow at first. People recovering from physical injury may be more aware of discomfort as they begin. Yet if you give yourself over to mastering each discrete movement, you’ll have perfected it for life. Be patient now, and you’ll enjoy your body’s improvement forever.

YOUR CLARITY Think of your mind as a big jar of pond water. Modern life constantly agitates it with unwanted stimuli. Loud music, car alarms, ATMs beeping, round-the-clock email alerts, and so on. Constant input and turmoil muddies the water and keeps you from seeing clearly. Tai Cheng brings you to a calm place where you can see what’s going on beneath the surface. That’s no joke. If you can’t feel where your body may be holding tension or is out of alignment, and how it’s compensating, you aren’t as healthy as you could be. Each daily exercise will leave your mind clearer, helping you let unnecessary distractions sink to the bottom.

YOUR NEURAL REBOOTDon’t skip it. Ever. No kidding. Each day in Tai Cheng, the first sequence is a systematic conditioning routine that begins with your feet and ankles and continues all the way up to your neck and eyes. This progression of stabilizing your core, opening your joints, building strength, and practicing balance is key to your health.

Don’t skip your Neural Reboot. Your body will thank you. Enough said.

YOUR BREATHSadly, many people don’t breathe properly. They sip little bits of air into their upper chest, not taking in enough oxygen for optimal health. Under stress, unconsciously, some people even stop breathing altogether. When a person holds their breath for long periods of time during sleep, occasionally gasping for air, that’s called sleep apnea. Not surprisingly, people suffering from sleep apnea can wake up with headaches and profound exhaustion.

Each daily routine in Tai Cheng helps to leave you energized, breathing better and more efficiently. And every cell in your body will thank you for it.

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I GET OUT OF BED TIRED:

DAY 1 Never Sometimes Always


I NEED A NAP FOR ENERGY:



I NEED AT LEAST 9 HOURS OF SLEEP EACH NIGHT:



I FEEL STRESSED AND ANXIOUS:



I FEEL WEAK AND TIRED:



I TAKE PAIN RELIEVERS FOR ACHES AND PAINS:



I FEEL BAD ABOUT MY BODY:



I’LL GIVE TAI CHENG MY COMMITMENT:

DAY 1 50% 75% 100%

DAY 90 50% 75% 100%

SELF-ASSESSMENTThis two-part basic test helps identify your current physical limitations, including stiffness or lack of stability, and detect areas that may be vulnerable to future injury. Knowing these, you can make precautionary adjustments and learn how to strengthen those weak spots.

Are you ready to start feeling great?

YOUR ENERGYThough this first part is easy—just checking boxes—you’ll get a snapshot of your overall levels of energy, comfort, and well-being. Pencil ready?

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YOUR FUNCTION

“ Build a foundation of proper movement to unlock a stronger more active lifestyle with Tai Cheng.”

Dr. Mark Cheng

* The Functional Movement Screen (FMS) is a fundamental, movement-based test that is designed to be performed before a person increases his or her activity level. Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective in helping restore proper movement and building strength in each individual. For more information related to the FMS, please go to FunctionalMovement.com.

The Tai Cheng training system is a different kind of Beachbody program. By using the time-tested methods of Chinese martial arts and fusing them with modern sports and rehabilitative science, Dr. Mark Cheng has created a unique system to achieve fitness through functional movement training.

The Tai Cheng FUNCTION TEST is a departure from the traditional fitness test. Instead of measuring sets, reps, or load, Dr. Cheng’s function test uses many of the concepts of the Functional Movement Screen (FMS) and its scoring system.* The FMS was created to help identify the body’s functional limitations and asymmetries, which can contribute to one’s risk for injury, as well as reducing the effects of training. The FMS scoring system is used to target problems and track progress. The Tai Cheng function test incorporates all these elements in a 7-movement assessment that gives you, the user, a modern, numerical means of verifying the benefits you’ll experience with your Tai Cheng training.

In Tai Cheng test groups, there have been improvements in function test scores with users of all levels, all shapes, all ages, and all sizes.

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DEEP SQUAT

Stand facing a wall with your feet hip-width apart and your toes a foot’s width from the wall. Raise your arms overhead, elbows in line with your ears. Now squat as low as you can without falling backward. Rise up with control.

If you can’t do it, don’t force or push. Just rate your experience below.

If you wobble, or can’t get your hips level with your knees or below, place a 2" x 4" plank or a thick book under both heels and try again. You may be able to do it perfectly with this adjustment.

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NOW FOR A LITTLE BIT OF MOVEMENTIf you can do all these moves easily and without pain, you’ll get a score of 20. If you have difficulty with a movement, record your score accordingly.

Score a zero if you feel any pain or discomfort during the movement, even if you can perform the movement properly.

For the tests you do on both your left and right sides, score each side separately.Do not add the scores together. Instead, choose the LOWER of the two scores as your total for that line.

IMPORTANT: If you experience any intense strain, or any pain or dizziness, stop the movement immediately. Don’t feel discouraged. You’re just gauging your body’s current abilities and limitations.

SET IT UPYou’ll need a wall, a sturdy chair (with its seat about the height of your knees), a tape measure, a stopwatch, and possibly a small 2" x 4" plank or a wide, thick book (like an atlas) for the Deep Squat Test.

NOW, LET’S GET STARTED.

DESCRIBE YOUR DISCOMFORT:

DAY 1 Stiffness Aching Sharper (like a pulling)


DAY 1 DAY 90

Did deep squat with ease = 3 Did deep squat with ease = 3

2" x 4" needed = 2 2" x 4" needed = 2

Hips above knees = 1 Hips above knees = 1

LINE TOTAL LINE TOTAL

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WHERE DID YOU FEEL DISCOMFORT, IF ANY?

DAY 1 Rate your discomfort from 1 (lowest) to 10 (highest)


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SINGLE LEG STAND

Stand with your feet together, arms at your sides. Lift your right knee to hip height, keeping your thigh parallel to the floor. Hold for 20 seconds. Slowly lower your leg to standing. Repeat with left leg.

Note: If balance is difficult for you, keep a sturdy chair nearby and hold onto it for safety.

SHOULDER RANGE OF MOTION

Stand straight and tall, with feet together. Reach your right hand up behind your head and touch the top of your left shoulder blade. Next, scoop your right hand down behind your back to touch the bottom of your left shoulder blade. Repeat with your left hand. You should be able to perform this smoothly, without compensating by leaning or “scooching” your fingers.

If you can’t do it, don’t force or push. Just rate your experience below.




DAY 1 DAY 90

Easily did leg stand = 3 Easily did leg stand = 3

Wobbled = 2 Wobbled = 2

Can’t hold for 20 seconds = 1 Can’t hold for 20 seconds = 1

Right Left LINE TOTAL Right Left LINE TOTAL

DAY 1 DAY 90

Touched top and bottom = 3 Touched top and bottom = 3

Touched either = 2 Touched either = 2

Can’t complete = 1 Can’t complete = 1





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IN-LINE LUNGEBegin by measuring the distance from the bump below your kneecap to the floor. Now place the tape measure on the floor and place your feet on it, in line, that distance apart. For example, if the distance is 18", place your right toe on 0" and your left heel on 18". Your feet will be in line, like a tightrope walker’s. Standing straight, place your right hand on the back of your neck and your left hand at the small of your back. Staying tall, drop your back knee with control down to your front heel, then stand back up. Score the leg in front. Repeat on the other side.

CHAIR TOUCH:Begin seated, then come to standing, feet shoulder-width apart. Reach behind you to grasp the skin of your lower back. Now hinge back with your feet flat on the floor. Lower your hips to the chair, let your bottom barely touch, and come back up.

DAY 1 DAY 90

Easily did the chair touch = 3 Easily did the chair touch = 3

Lost grip on skin = 2 Lost grip on skin = 2

Lost balance = 1 Lost balance = 1


DAY 1 DAY 90

Easily did in-line lunge = 3 Easily did in-line lunge = 3

Hinged or wobbled = 2 Hinged or wobbled = 2

Can’t balance = 1 Can’t balance = 1














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ROTARY STABILITY TEST

Get down on your hands and knees, with feet, knees, and thumbs touching. Keep your face toward the floor to ensure spinal alignment. Reach your opposite arm and leg out, parallel to the ground. Bring the elbow and knee in to touch each other, reach out again, then come back to all fours. Repeat on the other side.

Note: This move’s maximum score is 2.

TOE TOUCH TESTStand tall with your feet together and knees straight. Hinging at the hips, reach forward and down to your toes. If you’re having difficulty, just reach as far as you can without force or pushing, bring your hands to your legs, and record their position.

CONGRATULATIONS! YOU’VE COMPLETED YOUR FUNCTION ASSESSMENT. We hope it highlighted some areas of function where you’d welcome improvement, and made you aware of any areas of tightness. Please add up your line totals and record your score.

DAY 1 DAY 90Fingers easily touch toes, knees straight = 3 Fingers easily touch toes, knees straight = 3

Hands below knees, no discomfort = 2 Hands below knees, no discomfort = 2

Hands above knees, or unable to start = 1 Hands above knees, or unable to start = 1


DAY 1 TOTAL TEST SCORE DAY 90 TOTAL TEST SCORE

DAY 1 DAY 90

Did with ease = 2 Did with ease = 2

Wobbled = 1 Wobbled = 1

R. arm and L. knee R. arm and L. knee

L. arm and R. knee LINE TOTAL L. arm and R. knee LINE TOTAL













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ABOUT DR. MARK CHENGDr. Mark Cheng is a martial arts master trainer with more than 20 years of experience teaching Tai Chi. He holds a Ph.D in Chinese medicine and acupuncture and is a licensed acupuncturist, traditional Chinese medicine practitioner, and physical therapy–based corrective exercise expert. Few other fitness experts can match Dr. Cheng’s rare mix of experience as martial arts master and physician-instructor.

He drew on his wide range of study and expertise to develop Tai Cheng, a highly effective program that combines a progression of functional movement training, Tai Chi, and Qi Gong. Always looking to increase his knowledge and understanding of total-body wellness, Dr. Cheng’s teaching method reflects his commitment to innovation, safety, and joy in movement.

He currently has a thriving practice in Santa Monica, California, and teaches worldwide.

ABOUT BEACHBODYSince its founding in 1998, Beachbody has delivered more than 30 million exercise videos to people like you, who seek optimal health and physical transformation. Constantly striving to offer the best in fitness innovations, Beachbody develops programs that people can fit into their lives.

Everyone needs regular exercise, but not everyone wants high-intensity workouts. Tai Cheng can help you transform yourself, physically and mentally, by combining modern sports science with the wisdom of ancient martial arts.

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COMPLETE SUPPORTOnline Support from Dr. Cheng is available at TeamBeachbody.com, including live chats, answers to your email questions, and Tai Cheng message boards. If you’ve got a question or comment, Dr. Cheng is there for you.

There’s also the Eat Smart section at TeamBeachbody.com, full of recipes and nutrition information that can help you make healthy food choices, as well as a BMI calculator and a customizable meal planner.

Get Fit with online worksheets to track your fitness, a target heart rate calculator, and the online Beachbody SuperGym®, complete with virtual workout groups and a 24/7 chat room.

At Dr. Cheng’s Trainer’s Corner at TeamBeachbody.com, he posts his blog and shares everything from his favorite training methods to his recipes to his schedule for upcoming fitness events.

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RECORD YOUR PROGRESS.Tell us about your experience using Tai Cheng. Take video of your workout on Day 1, Day 90, and throughout your journey. Answer the questions below, show us your progress, and document any milestones you achieve during the program. Sleeping better? Able to climb stairs? More energy? Less stress? Talk about it and show us how it’s affecting your life. We just might use your video in our next TV production!

Tips for shooting good video:

1. If your room is dark, bring in extra lamps. We need to see your face without shadows. If it’s daytime, never shoot toward a window. If shooting outside, a lightly shaded area is best.

2. Keep the camera steady by using a tripod. Or pile up books and tape the camera down so it can’t move or fall.

3. Be close to the camera (within 10 to 15 feet) so we can hear you. Wait 5 seconds after you hit record so you don’t get cut off! Make sure your head’s not cut off and we can see and hear you clearly.

Don’t worry about mistakes! Just keep filming. We’ll only use the good stuff.

QUESTIONS TO ANSWER ON CAMERA

Answer these questions on DAY 1 and DAY 90, and throughout your transformation.

DAY 1:

• What made you decide to try Tai Cheng? What are your goals?

• Before the program, do you feel pain or have trouble with everyday movements?

• Do you carry stress or tension in your body? If so, where?

• How are your balance and posture?

DAY 90:

• How do you feel after completing 90 days of Tai Cheng? Did you meet your goals? Describe the program and what you liked about it.

• What everyday movements (e.g., bending over, reaching up) are easier?

• Can you do activities now that you couldn’t before?

• Will you continue practicing Tai Cheng, or another Beachbody program? If so, which one(s)?

When you’re done, please email us at [email protected]. Share the results of your Function Test, and we’ll let you know how to submit your video. If you’d prefer to mail in your transformation story, you can send it to:

TAI CHENG Success Stories, 3301 Exposition Blvd., Third Floor, Santa Monica, CA 90404

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HOW CAN I MEASURE MY SUCCESS?With measurements, photos, and a function test, you’ll be able to see your progress clearly.

“ BEFORE” AND “AFTER” STATS:

Many test group participants who didn’t have weight loss as their primary goal still lost pounds and inches with Tai Cheng.

Follow these instructions to record your Day 1 and Day 90 stats. You’ll see what a total-body conditioning and gentle martial arts program can do for your body.

RECORD “AFTER” STATS

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

RECORD “BEFORE” STATS

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

RECORD “BEFORE” STATS

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

RECORD “AFTER” STATS

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

MY BEFORE WEIGHT: MY AFTER WEIGHT:

MY TARGET WEIGHT:

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WE’RE HERE TO MOTIVATE YOU. TEAMBEACHBODY.COM

Studies have shown that people who use support tools, like the kind available on the Team Beachbody website, are far more successful at sticking to and completing their fitness programs. Not only that, their results can be twice as good!

Buying the TAI CHENG program is a great step toward improving your health and fitness. And joining the Team Beachbody VIP Club can help you reach your goals.

NEED HELP GETTING STARTED WITH YOUR TAI CHENG WORKOUTS?

Team Beachbody Coaches and fitness and nutrition experts are always available online to answer your questions and help you succeed. They know what it’s like to start a new fitness program, because they’ve been there—just like you.

7 WAYS THE ONLINE TEAM BEACHBODY VIP CLUB CAN HELP YOU SUCCEED AT TAI CHENG! SIGN UP AND YOU’LL:

• Receive a 10% discount on fitness programs, gear, and supplements.

• Get your own personal Coach for guidance and support.

• Create a personalized online meal plan based on your goals.

• Chat live with celebrity Beachbody trainers, including Dr. Cheng.

• Schedule and log your Tai Cheng workouts in the online calendar.

• Get diet and workout advice from fitness and nutrition experts.

• Find answers to all your food and fitness questions on the Message Boards.

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STAY CONNECTED.SUPERGYM®

Imagine a virtual gym, filled with people doing TAI CHENG and other Beachbody programs. With the Beachbody online SuperGym, it’s easy to stay connected, because it’s always nearby, and it’s always open.

• Schedule and log your Tai Cheng workouts in your own personal online calendar so you can chart your progress throughout the program.

• Meet online buddies who are also doing Tai Cheng and who share your health and fitness goals.

• Join a Tai Cheng workout group to get support and motivation.

• Access diet and fitness tools, including meal planners and fitness tracking tools. Visit TeamBeachbody.com, sign up for our risk-free 30-Day VIP Club Trial Membership, and receive a FREE gift valued at $20!

4 REASONS TO VISIT THE TEAM BEACHBODY ONLINE SUPERGYM:

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Beachbody Challenge Winner

“The Beachbody Challenge gave me accountability, and it empowered me to prove that age is NOT a factor. I have more control over my health than I ever believed. Winning money was a nice surprise.” —Sherry L., age 52

before after*

*Results vary.

Take the Challenge at: TakeBBChallenge.com

The Beachbody Challenge™ will give you the motivation and support you need to get in shape with TAI CHENG. With peer support and a chance to win cash and prizes†, you’ll see results in no time.

Then share your results to get a FREE T-SHIRT and a chance to win more than $100,000!†

GET THE CHANCE TO WIN CASH AND PRIZES.

GET SUPPORT. GET FIT. GET PRIZES.

†Go to TakeBBChallenge.com for all rules, terms, and conditions.

30

FOLLOW THESE EASY GUIDELINES:

5 SEND

THEN enter the Beachbody Challenge at TakeBBChallenge.com to receive your FREE T-shirt and the chance to win up to $100,000!

Questions? Email us at [email protected]

Scan the QR code with your smartphone to view an instructional video on how to get the best results when taking your “Before” and “After” photos.

1CAMERA

Use a digital camera, NOT a cell phone. If you have a smartphone make sure to select LARGE or ORIGINAL size when emailing your photos to us. Make sure all your photos are clear, and send them all to us.

2CLOTHES

Wear formfitting workout wear so you can see your progress. Avoid wearing colors that blend into your background. No hats, please!

3 BACKDROP

Take your photos in front of a solid-color background (and not in front of a bright window or light).

4 ANGLES

Take the following shots: a few facing front with hands on your hips; one from the side; one of your back; and one standing at a slight angle. • Is there an activity you found difficult to do before

Tai Cheng? Take a photo of yourself doing it now (for example, swinging a golf club or tennis racket).

HOW TO TAKE YOUR “BEFORE” AND “AFTER” PICTURES

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EARN EXTRA INCOME HELPING PEOPLE ACHIEVE THEIR DREAMS.**

Become a Coach and we’ll give you everything you need to turn your awakened energy into a money-generating home-based business. By sharing your success from Tai Cheng with others, you can help them experience better health when they purchase it and other Beachbody fitness programs, Shakeology®, and our other products. Plus you can be rewarded with commissions, cash bonuses, and financial freedom.**

HOW IT WORKS

• Share your story with others, and when they purchase Beachbody fitness programs and other products, you can earn cash!**

• Sign up other Coaches—grow your team to qualify for weekly bonuses.

BRING BALANCE TO YOUR LIFE:

To learn more, ask your Coach or visit TeamBeachbody.com/Coach

**Beachbody does not guarantee any level of success or income from the Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill.

BUILD YOUR BUSINESS WITH TEAM BEACHBODY:

• Our comprehensive training and tools show you how to get started, recruit other Coaches, and earn more income.**

• Manage your business with your own Coach online business center and Web store.

• Connect with customers and Coaches using your Team Beachbody email account.

• Fulfill orders and process payments for all sales.

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GLOSSARY

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TERM WHAT DR. CHENG MEANS

CHI Both “breath” and “energy.”

PRONE Lying on the floor, face down, legs extended, arms bent, hands flat near your ears.

SUPINE Lying on the floor, on your back, legs extended, arms down at your sides.

FULL LOTUS POSITION Seated on the floor, legs crossed, with each foot resting on top of the opposite thigh.

HALF LOTUS POSITION Seated on the floor, legs crossed, with one foot resting on top of the opposite thigh.

PUNG SERIES Pung is a Chinese term for “rounded arm” or “ward off.”

STATIC POSTURE A Tai Chi posture performed singly, by itself.

WEIGHTED FOOT RULE In Tai Chi, most postures end with 80% of your weight on one leg, and your hips and body facing the direction of your “weighted foot.”

CALIBRATION GRID 4 strips of light adhesive tape placed hip-width apart both horizontally and laterally, forming a square. Each side should be 2 paces long. Basically a tic-tac-toe board.

“45-ISH” Not all Tai Chi postures are angled at 45 degrees, and some purposely end in a position that is not quite 45 degrees.

COMBINATION Two Tai Chi postures practiced one after another, flowing together.

SEQUENCE Several Tai Chi postures practiced one after the other, flowing together.

“BLEED THE VALVE” Dr. Cheng’s analogy of a rigid, overinflated tire. Imagine releasing air through the “valve,” allowing your shoulders and limbs to become less rigid.

MEDIAL Part of the body closest to your middle. Example: The medial side of your foot is the inside (closest to your big toe).

LATERAL Part of the body closest to the outside. Example: The lateral side of your foot is the outside (closest to your pinky toe).

SELF-MYOFASCIAL MASSAGE Self-massage with a foam roller to release knots or “trigger points.”

“CHEAT CHECK” and “CHEEK CHECK”

Shorthand for “Look where you may be compensating incorrectly, and correct your form.”

OBSERVATION POSTURE

While watching demonstrations, stand in Level Stance to continue refining your alignment while working your glutes and thighs.

BATTER UP! “Let’s go!”

EASY DOES IT GUIDEBOOK

JOIN DR. MARK CHENG AS HE OFFERS YOU THE PRICELESS GIFT OF WELLNESS.

WARNING: Consult your physician or healthcare professional and follow all enclosed safety and other instructions before beginning this or any exercise or rehabilitation program.

© 2013 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of the Tai Cheng, Tai Cheng logo, Shakeology, SuperGym, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. TC

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EASY DOES IT GUIDEBOOK - Cloudinaryimgclub.teambeachbody.com/.../TAI_FitGuide_2013... · EASY DOES IT GUIDEBOOK JOIN DR. MARK CHENG AS HE OFFERS YOU THE ... Beachbody, LLC, is the