Apr 17 2017


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. 

Nov 29 2016

Simple Meal Plan, Recipes and Workouts


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

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…)

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…)

Jun 8 2014

Beach Body Workout


All you need is about 45 minute of time & some strength – you can do this! 

20 squats + 20 lunges + 10 burpees + 20 push-ups + 30 mountain climbers + side planks = 2 rounds

5 minute jog + 10 step-ups (10lbs) + 20 tricep extensions + 1 minute plank
= 3 rounds

5 minute jog + 15 plie squats + 15 bicep curl + upright row
= 3 rounds