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)!


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Sep 23 2015

Fall Into Fitness with Folk

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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.


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


Apr 20 2015

1Day Meal Plan + 1 Week Workout Schedule

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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…)