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…)


May 22 2015

defined abs are possible

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Day 1
Complete the following exercises one after the other with little to no rest in between moves.

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Day 2
8 Minute Abs, Level One

  • Foot to Foot Crunch – 30 reps
  • Alternating Curls – 30 reps
  • Recovery – 30 seconds
  • Push Through – 30 reps
  • 4. 4 Time Abs – 30 reps
  • Recovery – 30 seconds
  • Arm Reaching Crunch – 30 reps
  • Leg Up Touch Crunch – 30 reps
  • Recovery – 30 seconds
  • Cross On Crunch – 30 reps
  • Double Crunch – 30 reps

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Day 3
Complete routine #1 for a total of 2 rounds (4 minutes).  Rest 1 minute then begin routine #2 for a total of 2 rounds (4 minutes).  This type of workout continues to burn fat for up to 24 hours. Here’s the breakdown for the circuits:
20 seconds for each exercise + 10 seconds rest = 30 seconds

Routine #1

Routine #2

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Day 4
Rest/Recovery Day
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Day 5
Complete 3 circuits – move from one exercise to the next with little to no rest.

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Day 6
8 Minute ABS, Level One

  • Foot to Foot Crunch – 30 reps
  • Alternating Curls – 30 reps
  • Recovery – 30 seconds
  • Push Through – 30 reps
  • 4 Time Abs – 30 reps
  • Recovery – 30 seconds
  • Arm Reaching Crunch – 30 reps
  • Leg Up Touch Crunch – 30 reps
  • Recovery – 30 seconds 
  • Cross On Crunch – 30 reps
  • Double Crunch – 30 reps

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Day 7


Oct 27 2014

2014 #thirtytoturkey

ThirtyforTurkey
Welcome to our 2nd annual Thirty To Turkey challenge! It’s a simple 3-a-day challenge that lasts for 30 days beginning Oct. 28, 2014. 

1-workout, 1-veggie and 1-fruit, that’s all! The goal is to obtain thirty points for each category by Thanksgiving (90 points total). Want more points? You can earn double the exercise points by working out at a Folk Wellness Co. Bootcamp (equals 2 points). Reminder: Cheating on this challenge only cheats yourself. Please be honest, for your health. Send us your updates on facebook and instagram to #folkwellness and #thirtytoturkey 

PRINTABLE  THIRTY TO TURKEY CHALLENGE SHEET

 


Sep 28 2014

Food Challenge

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Tomorrow starts our next “Guilty Pleasure Give-Up” Folk Food Challenge and runs until Saturday, October 4th. Sunday is always our off-day! Our Schulenburg Bootcamp Folksters are giving up soda & white bread; our LaGrange Bootcamp Folksters are giving up soda & candy; and our Stephenville Bootcamp Folksters took an oath (please see below) and are giving up  juice, sweet tea, ice cream & cereal this week! Anytime you reach for either of these, please think about us and put it down. It’s just one week of your life. #folkfoodchallenge

The Oath!  

  • “I solemnly swear to practice portion control, eat more fruit, and steer clear of the foods we listed above until Friday” -Stephenville Folksters, September 29, 2014

Why Soda?

  • Dehydration. Because caffeine is a diuretic, it leads to an increase in urine volume. So, when you drink a caffeinated soda to quench your thirst, you will actually become thirstier. 
  • High calories. A can of regular cola contains over 150 calories. Not only are these calories devoid of any nutritional value, but they also deplete your body of vital nutrients
  • Acid. The amount of acid in soda is enough to wear away at the enamel of your teeth, making them more susceptible to decay. In tests done on the acidity levels of soda, certain ones were found to have PH levels as low as 2.. To put that into perspective, consider that battery acid has a pH of and pure water has a pH of 7.
  • Weight gain. Researchers at the University of Texas say artificial sweeteners can interfere with the body’s natural ability to regulate calorie intake. This could mean that people who consume artificially sweetened items, “diet coke”, are more likely to overindulge.

(more…)


Sep 22 2014

Give It Up

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It’s so simple & hard to believe something this easy actually works! Check back with us on our facebook page every Monday for the challenge of the week! This week’s Guilty Pleasure Give-up Food Challenge includes giving up the following items:

  • bread
  • chips
  • sweets (especially ice cream)

Sep 15 2014

GUILTY PLEASURE GIVE-UP

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Join us in our Guilty Pleasure Give Up Challenge! Our very own Stephenville Bootcamp discusses every Monday their guilty pleasures and vow to give up the listed “goodies” each Monday to Friday. We post on our facebook page every Monday morning after class. Join us! 

For more info. that might make you want to never touch them again, click here


May 17 2014

14 Day May Challenge

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Are any of you Folksters up for a 14 Day May Challenge? Getting in 10,000 steps a day can be a challenge – we know, however, what a difference it can make in your life! The challenge of running 3 times of week will help you get to the 10,000 steps quicker on those days (and the planking will make you stronger and give you a sexier stomach)! We hope this makes a difference by adding this little challenge to your Folk Wellness Co. Bootcamp schedule! The challenge rules are simple: 

  • Starts May 18th
  • Ends May 31st
  • Let us know how you did on June 1st 
  • #14DayMayChallenge

Oh and what is your favorite pedometer or steps counter?!