Tai Cheng DVD Workout - Base Kit

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Price: $144.80    

Product Feature

• Master 18 Fundamental moves of Tai Chi in 90 days and combine them into one powerful, gentle routine.
• Improve your energy, balance, and agility while reducing many common aches and pains.
• Promote healthy fat loss, improved circulation, coordination, balance, and range of motion while reducing stress.
• Includes 12 workout DVDs, "Get Started" Master Scroll DVD, Guidebook, Nutrition Guide, weekly calendar, quick start guide, and bonus DVD: Applied Travel and Sport.
• You also get Tai Cheng equipment: beginner and intermediate strength bands, Tai Cheng Foam Roller, floor tape measure, and FREE access to the Team Beachbody® online community.

Product Description

Tai Cheng is a natural solution designed to rid you of many common aches and pains that may be holding you back from enjoying lifelong activity. It combines 21st-century fitness science with the centuries-old techniques of Tai Chi to help reduce joint and muscle pain through better muscle control. The real breakthrough behind Tai Cheng is a rapid learning technique called Dynamic Motion Control-that teaches you to master the 18 fundamental moves of Tai Chi in just 90 days. Every day, Tai Cheng takes you through a gentle, energizing warm-up and focuses on a unique Tai Chi move. Then, in phases, you'll learn to put the moves together into sequence. You'll also practice breathing and meditation, proper nutrition and resistance moves with the strength band you'll receive. Plus, you'll even learn how to massage away everyday aches and pains using the foam roller included in your kit. This 13-week regimen delivers tremendous benefits, whether you're a beginner starting out with the first-level moves, or you're an elite athlete who's looking to improve your athletic performance or work through an injury in safer, more holistic ways. You'll experience increased balance and strength, improved joint function, a wider range of motion, less stiffness, greater flexibility and an overall feeling of natural energy and well-being. Dr. Mark Cheng, the creator of Tai Cheng, is a martial arts master trainer with 3 decades of experience in Tai Chi. His background as a traditional Chinese medicine practitioner and a physical therapy-based corrective exercise expert have allowed him to observe movement patterns in his patients to identify the root cause of pain and assist them using specialized treatments such as Tui-Na manual therapy, corrective exercises and acupuncture. Today, his patients include PGA golfers, pro football players and MMA fighters, as well as celebrities and entertainment personalities. Now he's here to help you through Tai Cheng.

Tai Cheng DVD Workout - Base Kit Review

I just finished a round of the Insanity workout, which I loved, but couldn't do a second round right away because of the knee pain I developed during the program. I also run, and am getting to a point in life where I worry more about injury and discomfort. I am 46 and athletic, but at the age where I'm developing aches and pains and am becoming more and more concerned about injuries. My mother is retired and dealing with a number of chronic health problems that impact her energy, flexibility, and function. My 22 year old daughter has been watching and has recently started the program with us. So we have three generations of people with different needs using, enjoying, and benefiting from this program.

Bottom line for those with short attention spans who don't want to read much is, yes, it does help. Very much so, for all of us at different ages, with different levels of health and fitness, and with different physical stressors/issues.

For those who are out of shape or have injuries or limitations, this program stands alone as a daily workout. If you are involved in other kinds of intensive training, this is a good adjunct to your program either as a warmup or post-workout recovery.

PROS
* Very well thought out and presented program. Beachbody put a lot of thought and effort into this, and it shows.
* Suitable for anyone who can get out of a chair.
* Beneficial for those with ability/mobility issues
* Also beneficial for those who are very athletic to help improve performance and prevent injury
* Good functional fitness series--Improves quality of life for anyone who can do the program, improves stability, flexibility, and comfort
* Like having your own physical therapy and massage therapy sessions at home every day

CONS
* The foam roller is a bit hard for anyone who is very tender, and not hard enough for someone who has fewer issues. You may need to get your own roller to fit your specific needs. Also, if more than one person in your household is doing the program, you will need additional rollers
* Not much tape for the calibration square. There's enough for one square for one person (barely). There's no way one square will last you 90 days, so you will need to get more blue painter's tape.
* The repetitive nature of the neural reboot can be tedious for people who get bored easily
* Difficult for someone who might not be able to easily get up and down from the floor

If you want to read on, I'm going to cover what's in the box and what the details of the program are and then what it's done for me and members of my family. The program is a bit hard to describe, but I will try my best.

WHAT'S IN THE BOX
The set includes a nicely packaged DVD set that consists of:
* The Master Scroll--This is an introductory DVD and also has the entire Tai Chi sequence taught in the program (available as individual positions/moves or as a continuous series). The DVD also has the Function Test (you do this at the beginning and end of the program), a Breathing and Meditation section, and instructions on how to prepare your calibration grid.
* 12 workout DVDs--one DVD for each week (except for weeks 12 and 13, which are on the same DVD). Each weekly DVD is separated into daily workouts. Workouts run from about 30 minutes (earlier on) to close to 45 minutes (later in the program)
* Applied Tai Cheng--Travel and Sport. Two 9-minute segments on how to apply the principles of the program to the challenges of air travel and sports, such as golf or tennis

The box also includes
* A foam roller (your new best friend)
* A small length of painters tape for a single calibration grid
* A tape measure for the calibration grid and function test
* Two strength bands for the last couple of weeks of the program
* Get started quick card
* Easy Does It Guidebook
* Workout/progress calendar
* Foam roller instruction
* Food plan booklet and food plan quick guide
* Assorted advertisements

WHAT THE PROGRAM IS LIKE
The program consists of a short workout you do six days a week. The workouts are all pretty close to 30 minutes at the beginning, but get a little longer (about 45 minutes) as you progress. The workout DVDs all have a timer onscreen so you know how far into the workout you are. I like this because it helps me pace myself.

Each week has its own DVD, and each DVD is broken down into daily workouts (day 1, day 2, etc), so you just put in your weekly DVD and select the day you are on. Each daily workout consists of two parts: A Neural Reboot and a Tai Chi section. Every single DVD in the box has subtitles as an option. You may also select to view each day with or without music, which is very pleasant and appropriate for this workout.

There are four neural reboots in the program. The first is for weeks 1-3 (18 minutes), the second for weeks 4-6 (27 minutes), the third for weeks 7-9 (27 minutes), and the fourth for weeks 10-13 (29 minutes). You do the same neural reboot every day for three weeks at a time, and each successive neural reboot builds on the previous one. So if you get bored easily with repetition, this may be a problem for you. I tend to get bored easily, but the neural reboots feel so good and are so helpful, this wasn't a problem for me.

The neural reboots feature deceptively simple exercises, plus foam rolling. Some examples of the exercises include knee lifts, ankle rolls, plank/pike, inverted v-hang, slow knee bends, swinging kicks, arm swings, and neck flexion. The foam rolling progresses as you go through the program. Weeks 1-3 you roll your calves. Weeks 4-6, you roll your calves and quads, weeks 7-9 you roll your calves, quads, and rotator cuffs, and weeks 10-13 you roll your calves, quads, rotator cuffs, and back. If you watched any of the promotional videos for this program, this is a main way Dr Cheng's program addresses what he calls your "parking brakes," and works on locating and releasing trigger points that hinder your flexibility or stability. The first few times you roll an area, it can be very intense. You will find sensitive points you did not know exist, but you will be able to work through them and I can't guarantee your results, but all of us in my family were amazed at how much this helped release problem areas and increase strength and functionality. I use the neural reboot before running as a great warmup and to make sure I am relaxed and moving freely all over. His breathing reminders make this easier. The neural reboot also starts to make sense as you get further into the Tai Chi portion of the program, as it really does help prepare you to perform the sequences better.

Each neural reboot has two fitness models, one performing the full exercise and the other a modified exercise. This is very helpful and important for anyone with any mobility issues and makes the program more accessible to a wider range of abilities. Dr Cheng is very clear about proper form, covers it very well, and there are also helpful reminders that appear on screen to reinforce form and safety even more.

Note to those with long hair: When you get to the neural reboot phase 4 and he tells you to put your hair up, that doesn't mean a pony tail or braids. Take it very literally and get your hair UP and off your back and shoulders or it will pull like you wouldn't believe.

Additionally, this is NOT a typical fast moving Beachbody workout. It is relaxed and a much slower pace, and Dr Cheng always tells you that you can press pause if you want to do something a little longer or need a break.

The calibration square is very helpful for the Tai Chi portion of the program. The tape won't last for even half the program, so you will need to go out and buy some extra blue painters tape. We had some of those interlocking foam mats at home so we each made a square of 4 mats (4ft x 4ft) and put our tape on the mats. The mats go in a closet after we workout, so there is less scuffing of the tape and no need to have a couple of tic tac toe squares on our living room floor.

The Tai Chi portion of the program starts slowly, but will pick up once you get a little further in. If you have done Tai Chi in the past, like I have, you will find one major difference: Dr Cheng teaches the sequences on BOTH sides of the body. In traditional Tai Chi, you perform some moves only on one side. I found this surprisingly hard to do, having trained only on one side before. Dr Cheng teaches Tai Chi first as postures, and then connects the postures with movements so that you perform the sequence of motions that is Tai Chi.

While this isn't a "martial arts" program in the way a Westerner might define one, Dr Cheng does occasionally show you how these moves relate to martial arts, as Tai Chi is an internal martial arts system and is basically a martial art done in very slow motion. In an interview (on the Travel and Sports DVD), Dr Cheng explained how the traditional view of martial arts is not only to defeat an enemy, but to outlive your enemy, and I think this program may help accomplish that--if not necessarily longer living, it does provide better living.

Dr Cheng is very engaging and supportive and has a lovely attitude and sense of humor. He comes across as the kind of person who is consistently uplifting and pleasant and fun, and I'd love to be able to have the opportunity to train in person with him someday.

The Easy Does It Guidebook is helpful and includes topic such as what's included, how to handle physical limitations, what to expect, what the program is about, self assessment/function test, and a section about mark Cheng.

The program comes with a food plan booklet. We are on a whole foods, plant-based diet, and are very happy with our current way of eating so we did not use the included food plan.

IMPRESSIONS OF THE PROGRAM
Overall, I think this is an excellent program and would recommend it for people of varying abilities. I am very athletic and my mother is dealing with aging as well as a number of physical and health conditions that challenge her daily comfort and functionality. We both get a lot from this program, and we are both able to perform the workouts at our own levels. We have been doing this for a few weeks and already are very pleased with the results. I will update once we complete the 90 days.

The function test was interesting. I didn't do as well as I expected and my mother did better than she expected. I am looking forward to seeing what our 90 day function tests look like.

If you have any ability or mobility issues, be sure to watch for the adaptations on the DVD and be creative about your own. My mother can't get up and down off the floor easily, but we have a VERY sturdy coffee table, so she is able to put a mat on that and do her floor exercises on a higher surface. Use a couch if you don't have a study surface, or just do the standing exercises if you can't get up and down from the floor. I do think they thought about this when preparing the program, as there isn't a lot of getting up and down. You do floor exercises once each day--you get down once and get up once.

The calf rolling requires you to put your weight on your hands and lift yourself to roll your body. If you can't do this, just roll your calf on the roller. My mother can't lift herself for long, so she just rolls her calf without putting her weight on her hands.

My mother is finding the program challenging, but enjoys it and says she is getting more flexible and feels more steady. I have noticed that she stands a little straighter. After a couple of weeks she was able to easily get up and down the stairs, something she hasn't been able to do in over 10 years. It was amazing to see that.

I was very skeptical that this program could offer a lot to people of such varying abilities and conditions, but it really does deliver. In fact, I wasn't sure this program would have anything significant to offer me. I'm glad I was wrong (how often do we get to say that!). I'm fit, I run, I stretch, I've completed a round of Insanity. But I've always had little aches and pains from my athleticism, even when younger. They rarely stopped me, but now that I'm getting older I have been worried about pushing myself too far.

I loved the Insanity workouts and would love to have gone on to a second round or to Asylum, but my knees were aching terribly after one round. I had to hold the handrails to go upstairs. I felt like quite the fit old fart. Well, after a week of Tai Cheng I was springing up the stairs. My knee pain was gone by the end of the first week, and this is also while running over 20 miles per week. I have found great benefits from the program to my running. I am able to run further and longer and faster because of the release of tension and trigger points.

While never "injured" from running I have always felt some discomfort and occasional cramps in my feet while running. No more. My feet feel GREAT when I run. And since I run trails, proprioception is very important and has definitely improved and I can feel the ground better and feel so much more stable when I run. Dr Cheng talks about freeing up the movement of all of the small bones in the feet, and this program certainly does that and it most definitely makes a difference. My knees and IT bands don't hurt any more and running is just free and comfortable again. My back and shoulders move more freely and are more relaxed, which also improves my running--and my day.

I tore my posterior tibial tendon in an accident a few years ago and while it healed, I still feel the injury. This program has really helped rehab that injury even further and my ankle feels so much better now. More stable and less painful. I attribute much of that to the neural reboot exercises and the foam rolling.

I definitely recommend this for athletes of any age. I feel that I would have benefited from this when I was younger as well.

My 22 year old daughter has been watching my mother and me do the program and has decided to join us. I will update when she does it for long enough to provide meaningful feedback from her perspective.

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