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. 

Processed with VSCOcam with g3 preset

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…)

May 23 2014

Want a healthier family? Tell them to take a hike!

 image imageimage

We are Rockin’ N Rollin’ this summer with a Summer 2014 Healthy Lifestyle Challenge! Let us know what you are doing that’s “healthy” from Memorial to Labor Day Weekends! We can’t wait to see what all you come up with! #RockinNRollin #Summer2014 #healthylifestylechallenge

How about a hike!? The kids were 5 weeks and 27 months in this pic! Will tuckered out eventually,, but we away come prepared to lug him around! Here are a few quick tips and an article on the benefits of hiking:

  • Kids can learn about nature while they walk
  • Hiking helps kids learn to focus, concentrate
  • Children will create a lifetime routine of hiking
  • There are long-term mental health benefits to hiking with children.

Tammy York, author of 60 Hikes Within 60 Miles shares the benefits of hiking perspective with Cincinnati father of two Jeff Alt, who just published his second book, Get Your Kids Hiking.

  • Fighting digital distractions

The two hiking advocates know they’re fighting upstream against digital technology for their kids’ attention. But they say they’ve seen firsthand the payoff of walking in the woods. “It opens the avenue for kids to teach themselves, to concentrate on one thing,” York says, a skill she believes is diminished by spending too much time listening to music on an iPod or playing video games.”There are so many distractions. Everything is calling for their attention,” she says. “Twenty years from now, that one thing (ability to concentrate) is going to be severely lacking in our society.”Hiking, York says, gives a boy or girl’s body the chance to reset itself and his or her mind to focus.

  • Start family hikes during infancy

Alt says scientific studies have shown that hiking releases body chemicals, such as serotonin and adrenaline, that result in more positive thinking. He recommends parents start taking their children on hikes when they are infants, strapping them to their chests until they reach 15 pounds. That’s about when a child’s neck is strong enough to support his or her head while riding in a backpack. York gave her children tiny “princess” backpacks to hike with. She empowered them by letting them choose their snacks (apple or banana, Wheat Thins or pretzels) and Crayon colors. She packed drawing paper, water in Nalgene bottles and plastic bags for sitting down where it was wet. When kids are little, she says, watch for fatigue on their faces as they hike. Stop and sit down. Let them draw what they want and talk about what they want. “If you go out and preach, preach, preach, they’ll tune you out,” York says.

  • Little ones don’t know they’re learning.

Alt believes parents’ teaching is absorbed by infants, but there’s a certain point to stop doing it. When they say “Look, Daddy, a bird” it’s time to switch to “child directed hiking” in which you allow them to touch, smell and engage with nature on their own, Alt says. To help them, he says, “Take along a magnifying glass and let them look at leaves up close. Bring a bug holder. Tip rocks over to let them see all the pill bugs underneath. “The goal,” Alt says, “is to expose kids to the outdoors and make it a routine so they won’t second-guess it when they get older.” By that he means, second-guess Dad when he says “Kill that iPod, son. It’s time for a hike.”

  • Tips: Ways to engage children along the trail

— Let the child lead within reason. Be mindful of dangerous areas such as cliffs, fast moving rivers, etc.– When your child takes interest in an animal or rock, stop and explore with him or her.– Bring items that kids can use to interact with nature such as a magnifying glass, binoculars, plant and bird identification guides, a camera and a bug catcher.– Use all your senses to explore: Close your eyes, breathe in through your nose and listen, then talk about what you heard or smelled. Touch bark. Make a leaf imprint with paper and pencil.– Let your little adventurer pack a few items of his own; even if it’s not hiking related. This will give him a sense of ownership.

Sources: USA Today & Turkey Creek Trail at Emma Long

Apr 16 2013

Run for Boston

Please join Folk Wellness Co. tomorrow, April 17th! We invite runners, non-runners & people who believe in hope and peace to all gather together as a sign of solidarity for the people and runners of Boston. 

Here are a few options for ya: 
– Schulenburg Track @ 5:45PM
– Garrison Park (Austin) @ 6:00PM
– City Park Amphitheater (Stephenville) @ 5:30PM
– Flatonia Track @ 5:30PM
– Olive Branch

Apr 10 2013

More Folk Harlem Shakers!

Even our poochies and kiddos are shakin’ at our Stephenville Bootcamp! 

And Folk’s Garrison Park Bootcamp in Austin, TX wasn’t missing ANY beats! 

Apr 3 2013

Capital 10,000!

If you haven’t signed up, it’s not too late, click here! 

The Schulenburg Bootcamp Class has a huge group coming up – many of which will be running their very 1st 10K! 

We are planning on parking around Butler Park. There are restrooms here (mega important), next to the Daugherty Arts Center off of Barton Springs. You also have the parking garages @ Palmer Event Center and The Long Center

Oct 11 2012

A Free Health Seminar!

Don’t miss Wen’s FREE public health seminar on Wednesday October 24th from 7 to 8:30pm in Austin’s Old Quarry Library. She will present on Auto-Immune & Pain Management. 

If you are suffering from or know anyone with auto-immune disorders such as Fibromyalgia, Rheumatoid Arthritis, Lupus, Crohn’s Diseasem, Multiple Sclerosis, Type 1 Diabetes, Psoriasis, etc.. this seminar will help you

Aug 9 2012

The 2012 Texas Health Champion Award

goes to… Kay MorrisProud to call you a friend, congrats!

Kay will receive her award during Texas Obesity Awareness Week. This award is presented annually to an organization or individual who has demonstrated exemplary achievement in reducing the burden and raising awareness of the obesity epidemic in Texas. 

17 years after Kay started Marathon Kids, 1,500,000 children have taken the Marathon Kids challenge. The evidence-based program is a free endurance building running/walking, nutrition, and schoolyard gardening program for K-5th graders and their families. Studies have shown that kids who participate in the program make healthier food choices, exercise more minutes per day and have a greater sense of athletic self-perception. 

Kay and the Marathon Families wellness team initiative have also furthered progress in obesity prevention with partnerships such as the Sustainable Food Center and WeViva – which provide cooking and Zumba classes, gardening workshops and other free activities for parent led teams in Austin. Click here to watch a Marathon Kids Video!

Jun 15 2012

Current Sessions


Hallettsville: M/W @ 6PM & F @ 545AM

Lagrange: M/Th @ 6:30PM & W 5:30AM

Weimar: T/Th @ 5:30PM & F @ 6AM

Schulenburg: M/Th @ 6:30PM @ W @ 530AM
Schulenburg First-Timers: M/Th @ 5:45PM

Schulenburg’s 30 minute Running Program: T/W/Th @ 6:30AM
Austin’s Garrison Park: M/W @ 6PM

Austin’s Butler Park: T/Th @ 7:45AM
Schulenburg’s Nutrition Program: T @ 6:45PM

Apr 30 2012


May 15th – Free Health Seminar in Schulenburg
May 20th – Love, Listen & Learn from Your Body Workshop
June 9th – Rebel Race

Monday/Thursday 630PM – Schulenburg Sports Complex
Friday 530AM – Schulenburg Sports Complex
Monday/Thursday 430PM – La Grange White Rock Park
Monday/Thursday 430PM – Hallettsville ISD playground
Tuesday/Thursday 530PM – Weimar City Park
Monday/Wednesday 600PM – Austin’s Garrison Park**
Tuesday/Thursday 745AM – Austin’s Butler Park
Monday/Wednesday/Friday 615AM – Austin’s Mueller Park

June 12th – Schulenburg, Tx 30 minute running class
Tuesday/Wednesday/Thursday 630AM. Locations will change
Summer Youth Program
Beginner’s Bootcamp
Nutritional Weight Loss Classes

**formerly Dittmar Park

Feb 24 2012


Who said your goals had to stop @ a 5K?! Register for the Capital 10K tonight! We will get you informed and prepare you just like we did for The Color Run! It’s the LARGEST 10K in Texas and the 5th largest in the nation! It attracts the silly to the serious and has become an annual rite of spring in Austin. Bring the whole family to this fun and festive event. Walk it, jog it or run it, just