Jul 26 2017

RunRx Camp

Reserve your spot for the RunRx Camp now:  https://goo.gl/forms/sQToKBhQiHRtT8Nj1 . 

Please let us know if you can join us on Monday, July 31st.

We have take home packets for you and we want to make sure we will have enough. Nobody should go home empty handed (too sad). So again – pretty please let us know if you can make it. 

If signing up online isn’t your thing, pick up a registration form/waiver (like the one attached) and drop your off in the Turtle Wing mail slot (or mail it in to the Turtle Wing office).

  • The Turtle Wing office (723 Upton Ave, Schulenburg TX, 78956)
  • Latte on the Square (La Grange)
  • The La Grange Library

Or you can always print it off yourself or sign up online:  https://goo.gl/forms/sQToKBhQiHRtT8Nj1 . 

  • $25 for adults (a $149 value) + only $10 for 12 and under. 
  • Learn how to rehab and prehab all those nagging injuries (oh the shin splints). 
  • Feel the ease of running and breathing. 
  • Fix your form and give your children the gift of NOT losing their free-flowing run form. 
  • Receive a week-long family homework packet. 
  • Earn an awesome prize (valued at $99 each). 
  • Members will have access to our RunRx Camp private Facebook group for forever drills, skills and exercise support as well as a safe place to share set backs and accomplishments. 
  • And so much more… but we don’t want to spoil all the fun for Monday! See you there! 

 

 


Apr 17 2017

#coffeeandyoga

The Lying Butterfly


Ernie: “There’s nothing that I would rather do then step out of the rush for you”

  • Loosens your groin and inner thigh muscles
  • Helps relieve sciatica and varicose veins
  • Keeps the reproductive system healthy
  • Relieves menstrual cramps 
  • Regulates blood pressure

Sun Salutations


Nobody Knows: Nobody knows how the story ends. Live the day, doing what you can. This is only where it begins… Search the heavens and the Earth below… Love is deep as the road is long. 

“As we sweep our arms up and bow forward, we honor the earth, the heavens, and all of life in between that is nourished by the breath cycle.  As we lower our bodies, we connect with the earth. As we rise up from the earth, we stretch through the atmosphere once more, reaching for the sky. As we bring our hands together in Namaste, we gather the space of the heavens back into our heart and breath, acknowledging that our body forms the center point between heaven and earth.” Source: Yoga Journal

Chair Pose


We Can Always Come Back To This: No matter where we go from here. No matter how the cards would fall, I’ll pick you up and you’ll hold me too. So don’t give up on me, I’ll never give up on you. Everything is going be alright… Look up not down. It all comes around… We can always come back to this.

  • Strengthens the thighs and ankles
  • Tones the shoulders, butt, hips, back, digestive organs and heart
  • Stretches the Achilles tendons and shins
  • Therapeutic for flat feet
  • Stretches the shoulders and opens the chest
  • Holding this pose increases the heart rate, stimulating the circulatory and metabolic systems
  • Builds a lot of heat in the body, and fast

Side Plank

River: In my darkness, I remember Momma’s words reoccur to me “Surrender to the good Lord And he’ll wipe your slate clean”. Take me to your river, I wanna go. I wanna know. Tip me in your smooth waters. As a man with many crimes. Come up for air. As my sins flow down the Jordan. Oh, I wanna come near and give ya. Every part of me. But there’s blood on my hands. And my lips aren’t clean… 

  • Core Strength
  • Strengthens Arms and Wrists
  • Strengthens Legs. 
  • Improves Balance
  • Improves Concentration

Warrior I


Heartaches + Pain: “My brother said to me – gotta stand tall because life is full of sorrow heartaches and pain. “

  • Strengthens your shoulders, arms, legs, ankles and back.
  • Opens yours hips, chest and lungs.
  • Improves focus, balance and stability.
  • Encourages good circulation and respiration.
  • Stretches your arms, legs, shoulders, neck, belly, groins and ankles.
  • Energizes the entire body.
  • This pose is about protection and this “warrior” is to be called upon in times of need. 

Warrior II

Cold Little Heart:  This song reflects on past mistakes with the hope of reconciliation. The singer scorns his own pride: “Maybe this time I can be strong, but since I know who I am, I’m probably wrong.” It shows us the beauty in atonement, the silver lining in the struggle.

  • Stretches your hips, groins, and shoulders
  • Opens your chest and lungs
  • Builds stamina and concentration
  • Energizes tired limbs
  • Stimulates your abdominal organs
  • Helps relieve backaches, especially through your 2nd trimester
  • Develops balance and stability
  • Improves circulation and respiration
  • Therapeutic for flat feet, sciatica, osteoporosis, carpal tunnel and infertility

Mountain Pose


Magic Mountain: Well, I’m goin’ up, up on Magic Mountain. Well, I’m goin’ so high, we’re gonna touch the sky. Drink a little water, up on Magic Mountain. Peace and love, love, love, for you and I. Yes, we’re goin’ high, high, high, high on Magic Mountain. We’re goin’ high, high, high and never comin’ down, no, no. See the clouds floatin’ past, Just like our troubles, it’s a thing of the past…. I like it up here, up on this mountain. I said lord no, no, I ain’t never comin’ down, no, no.

  • Improves posture
  • Strengthens thighs, knees, and ankles
  • Increases awareness
  • Steadies breathing
  • Increases strength, power, and mobility in the feet, legs, and hips
  • Firms abdomen and buttocks
  • Relieves sciatica
  • Reduces flat feet
  • Develops strength and flexibility simultaneously, especially in the spine
  • Relieves tension, aches, and pains throughout the body
  • Improves blood circulation
  • Encourages healthy digestion and elimination
  • Leaves you feeling refreshed and rejuvenated
  • Expels dullness and depression
  • Harmonizes the body and mind
  • Increases energy and enthusiasm

Seated Half Spinal Twist

This Feeling: See, I’ve been having me a real hard time. But it feels so nice to know I’m gonna be alright.  So I just kept going, I just kept going. And hoping I’m growing near. I spent all this time. Trying find my way here… And I’ve been having me a real fun time. And it feels so nice to know I’m gonna be alright.  Please don’t take this feeling, I have found at last. 

  • Stimulates the liver and kidneys
  • Stretches the shoulders, hips, and neck
  • Energizes the spine
  • Stimulates the digestive fire in the belly
  • Relieves menstrual discomfort, fatigue, sciatica, and backache
  • Therapeutic for asthma and infertility

Relaxation Pose

Broken Halos: Angels come down from the heavens just to help us on our way. Come to teach us, then they leave us And they find some other soul to save. Don’t go looking for the reasons. Don’t go asking Jesus why. We’re not meant to know the answers. They belong to the by and by.  

Everyone has different reasons for practicing yoga. … Regardless of our personal reasons, Relaxation Pose is a very important part of yoga practice because it allows us to reap the benefits of our physical endeavors. It enables us to bring yoga from poses into self-awareness through meditation.

A very special thank you to Christine with The Shop Downtown for opening her doors to us. Her ever thoughtful words, kindness, and encouragement always bring the deepest and most inspirational coffee chats. Love. 


Apr 6 2017

Turtle Wing Time

 

I am back in the states (from some yoga-fun in Costa Rica) and super excited to check in on how you are doing after the…

Yoga & Mindfulness Day Care Training! 

  • How’s it going?
  • Have you started?
  • How can I help you?
  • I’m here for you! Call or email me at info@folkwellness.co and/or 512-844-5507 with any questions, needs or concerns! 
  • Turtle Time Name Change! 

In the meantime, I wanted to send a reminder and refresher about my favorite and first “tool” – Turtle Time. However, as I am typing a huge wave of emotions and a name-change are rushing over me.

Today is April 6th! Oh my goodness, it’s April 6th! I am sitting here organizing this post wearing one of my Turtle Wing Fun Run shirts and I can’t help but change the name of this pose from Turtle Time to Turtle Wing Time. Shout out: Thanks again Dustin Haver, aka: Saturday Morning Design,  for creating the greatest Turtle Wing Fun Run Turtles ever imagined.  

April 6th is the day Jack Hooper left us on earth, but the creation of The Turtle Wing Foundation began. In honor of that sweet boy, today will forever be known as #turtleday for the #turtlewingfoundation in honor of #autismawareness. 

You see, Jack loved turtles!  He also loved turtles “with wings” (read his story here) so it’s only right that we rename and rewire this “tool” to give it some wings of its own.

Not only can our littles use this Turtle Wing Time “tool” to help take a moment to slow down and retreat, but they can then “sprout wings and fly”. 

What is Turtle Wing Time?

Turtle Wing Time is when you pull your legs, arms and head into your strong, protective turtle shell.

When do you use Turtle Wing Time?

When a child or classroom is feeling: overwhelmed, exhausted, overstimulated, scared, anxious, nervous, sad,
angry, disappointed, etc…

Turtle Time Tips! 

  • Use it daily – Repetition is key! It’s not always about looking for something new (before nap? before a difficult transition?).
  • It’s fun – So make it fun (while transforming into a calm classroom environment)! 
  • Add a Turtle Wing Time corner – Create a quiet, soft, secure space that Turtles can retreat to. 
  • It will start to happen everywhere and anywhere – Incorporate the first 3 tips & this will start to happen organically. 
  • It opens up communication – And by happening everywhere and anywhere it becomes a a tool that provides continuous protection beyond their feelings. For example: if a child is hurt (physically or emotionally) by a friend, they can “Turtle” and it will alert you, the teacher or parent, and other friends around that something is wrong without that child having to retaliate with an unpleasant behavior or reaction.

Don’t change your extraordinary children! 

Let’s instead add a little Turtle Wing Time  in our daily lives to get children feel safe in their own bodies and to:

  • Calm down and self regulate.
  • Clear the clutter in their heads and hearts to open up to learn.
  • Increase peace in our environment and change the classroom climate.

More on Turtle Wing Time! 

This tool is meant to “withdrawal” from overstimulation while providing “nourishment”. Most of us live in a very stimulating world and any extra stimulation can overwhelm and already taxed nervous system. Kids (and adults) need a break from all this input. This is why I’m a huge advocate on practicing this daily and creating a space in your classroom where children take a regular break.

And just like a turtle is able to draw its limbs and head into its shell for protection, a child benefits in  social-emotional development greatly from drawing inward from time to time to nourish one’s self and find ease in their own shell. 

How to Turtles Grow Turtle Wings?

After you Turtle (for 1 to 10 minutes, don’t cut it short if you don’t have to) – fly high and free in Airplane Pose! It is a great balancing pose that helps develop concentration. This pose strengthens the legs, chest and arms. While doing this pose, think to yourself  or repeat as a class “I am free.” Imagine soaring through the sky as an airplane (or a turtle with wings).

  • Toddlers and preschoolers: hold for just a quick moment (click here for an easy airplane pose).
  • Big kids & teens: see how long you can stay in the pose (click here for the advanced pose).
  • When you feel done, return your leg to the ground and arms to the sides. Now repeat with the other leg to be balanced.
  • If you are just getting started or a wee babe: don’t be afraid to take flight from while staying “grounded” (click here)! 

Wing (Airplane Pose) Benefits! 

  • Strengthens the back side of the body
  • Improves balance and posture
  • Enhances concentration and calmness
  • Helps kids take safe risks
  • Kids are encouraged to do what feels right rather than to be perfect (self-awareness)

 

 


Nov 29 2016

Simple Meal Plan, Recipes and Workouts

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Are you guilty of overcomplicating things like me? Does this complication also include healthy meal planning and exercise stuff? 
 
Honestly, it makes me crazy and it usually just sets me up for failure. There are so many amazing programs out there to follow, but it’s so hard to narrow it down from resources such as the “pinterest pothole” that you can go down, down, down…….. 
 
Well, we’ve put together a one week plan just for you!  
 
It is full of do-able workouts that will work for everyone! They are set up so that if you only have 5 minutes – get in 5 minutes. If you have 30 minutes – do 30! It will honestly be up to you and all you have to do is make the choice to get up and take that 5+ minutes for YOU. 
 
It will also include easy family recipes for the week. Think of it as a checklist. Take your grocery list we send you and hit the store, then simply follow along throughout the week checking off your healthiness as you go. Just shut your brain down from trying to figure it all out and follow along. Save the searching for the following week when you are tired of our meal plan and workouts. 
 
If you would like to purchase your copy for only $9, click here >> paypal.me/folkwellness/9
 
Hugs + Love
 
 

May 20 2016

2016 Spring to Summer Hoodie

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The Winter hoodie and longsleeve tee were a huge hit! We have one more chance to make another pre-order…  this gray hoodie! Thanks for supporting Folk Wellness Co. and all the love and encouragement you continue to throw our way. 

Gray Folk Hoodie


Feb 17 2016

2016 Winter Shirts

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We love to layer for our workouts (and wear these comfy bad-boys around town)!


Size
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Sep 23 2015

Fall Into Fitness with Folk

FALLintofitness

Today, 9/23/15, is the start of our fabulous #fallintofitnesswithfolk challenge. We are welcoming in the fall season as well as wanting to “fall back into fitness”.  Are. You. With. Me? 

The challenge will last until the last day of fall, 12/21/15.

It’s simple — how many bootcamp check-ins can you get this fall? (more…)


Sep 4 2015

Bootcamp: The Secret to Faster Fat Loss and Better Run Times

EPOC: Can you really burn calories and torch fat all day long, even when you aren’t working out?

Have you heard of excess post-exercise oxygen consumption? Also known as EPOC. It’s the scientific term for the afterburn effect, which can help you burn more calories long after you’ve stopeed your workout (we touched on this in our 09/01/15 email). Keep reading to learn how EPOC can earn you more effective workouts, burn more calories and help your runs. 

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Improve Your Race Time

Over time high-intensity workouts can increase your VO2 max, or your body’s ability to use oxygen for energy. That means better endurance, which leads to more energy and the ability to sustain more work for a longer period of time (better run times, Folks).

You will find that when you do go back to slower, steady state cardio, you’ll be able to maintain that longer with more ease.

For endurance athletes, adding one or two EPOC-enhancing workouts (that would be 2 Folk Bootcamps, Folks) to your weekly routine can also provide a boost in your next race. The reason: Working different aerobic systems improves endurance while building stronger fast-twitch muscle fibers, which can help deliver that final kick needed to finish strong. (more…)


Aug 18 2015

Recover from your workout with… Watermelon Juice!

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Researchers have revealed many benefits of L-citrulline — an uncommon amino acid found in watermelons— such as preventing post-workout muscle pain.

Lactic acid builds up in muscles when intense exercise necessitates energy production faster than oxygen can be delivered. Normally, the body breaks down glucose into a substance called pyruvate, which is then metabolized aerobically, to be broken down for more energy. However, when there’s a limited supply of oxygen, the body converts pyruvate into lactate, which can also power up the muscles, but with side effects, including increased acidity and next day soreness. 

Researches found that the cells absorbed 19 percent of the amino acid in watermelon juice after eight minutes, compared to only 12 percent of that in the water.

The Benefits of Citrulline in Watermelon

Citrulline is considered an essential amino acid. It has also been shown to benefit blood flow throughout the body and rid the liver of ammonia and other toxins. The citrulline content in watermelons has been shown to lower blood pressure and help with sexual dysfunction for males.

Other Pre-Workout Foods

In order to get the most out of your workout, and the most out of your recovery, try consuming these foods pre-workout:

  •  Bananas – This fruit is full of easily digestible carbohydrates for your body’s fuel supply, as well as plenty of potassium, which helps with nerve and muscle function. Since potassium doesn’t linger in the body for too long, bananas are a good source of the nutrient right before exercise.
  •  Oats – Because they’re rich in fiber, oats allow the body to gradually release carbohydrates into the bloodstream, keeping your available energy consistent over time, instead of burning through it all at once.
  •  Wholegrain bread – Whole grains are a good source of carbohydrates. Topping it with jam or honey can also provide more sugar for fuel, or a sliced boiled egg can add protein.
  •  Fruit Smoothies – They’re high in carbohydrates and protein, and because they’re drinkable, they digested even faster than solids.

Sources: Medical Daily & Journal of Agricultural and Food Chemistry.