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.

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.


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


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


Day 4
Rest/Recovery Day

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


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


Day 7

Apr 20 2015

1Day Meal Plan + 1 Week Workout Schedule


Does all this “healthiness” have you overwhelmed?

There is so much information out there! It’s amazing and confusing all at the same time. Take it 1 step at a time, Folks! I promise if you can make just one small change a month, things will start to naturally transform for you. Try not to let “all the info.” create burn out, lead you to “fall off the wagon” or make you never start. Remember, this is supposed to be a lifestyle change. Slow down, breathe and enjoy the ride. (more…)

Feb 19 2015

It’s Healthy AND Pretty

Banana Chocolate Chia Muffins

Check your inbox today for a Chocolate Chia Muffin Recipe (pictured here). It is super yummy & a great on-the-go treat!

And would you check out this beautiful Maelle Baking Dish! My girlfriend, Ryann, gave it to me for my Christmas-Birthday and I absolutely love it! 

If you want to receive more recipes, tips and info. from us… please join Folk Wellness Co. today! 

Dec 2 2014

Rest Stop Workout

Flower Mound TXAlthough park benches and tables are meant for sitting, this routine by BEAUTYLISH is no picnic. You’ll feel the burn within the first minute! Give her a try at your local park or on your next road trip break. 

  • Step Up Back Leg Lift x20 (each leg)
  • Step Up Side Leg Lift x20 (each leg)
  • Incline or Decline Plank Knee Circles x5 (each leg)
  • Incline or Decline Wide Pushups x10
  • Tricep Dips + Leg Kick x20 
  • Goal = 3 rounds! 

And speaking of taking a break on a road trip… check out what our Folkster & dear friend, Ryann Ford, has been up to. For the past 5 years, she has driven all over the country documenting America’s vanishing rest stops.  Her project has turned into something larger than she could ever have imagined, and now it’s time to publish a book! 

She’s launched a Kickstarter to help raise some of the funds needed to bring this book to life. (more…)

Nov 3 2014

30 Minute Bootcamp

Are you feeling strapped for time, but would still like to get a good workout in that requires you to only show up (and not think about what you need to do). Join us! We have several 30 Minute Bootcamp: Sports Complex in Schulenburg; St. Rose School in SchulenburgThe Fairgrounds in La Grange, & Longer Park in Luling just for you! 

Our workouts are always changing, but mostly include High Intensity Interval Training that will result in weight loss and muscle gain. Our training delivers a calorie burning workout and post metabolic boost (ie. boosts your metabolism to burn calories after the workout). It is an effective workouts that maximize your results in minimal time. This short duration, but high intensity interval training creates a prolonged after-burn, or EPOC (excess post oxygen consumption). This type of training causes the body to take longer to return to its state of rest, so it continues to burn calories (5x more) at a higher rate long after the workout session has completed

Oct 27 2014

2014 #thirtytoturkey

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