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Select Shirt Style Logo Gray Blue Bicep Yellow V-Neck Brown Folk Sunset Blue & Orange Folk Logo Green Lightening Folkster Cranberry Heart Gray & Yellow FolksterOption 9

Adult Size

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FOLK TANK TOPS Tank Style

Select Tank Style Green Lightening Folkster Tank Gray Folk Folk Folk Tank! Blue Folk Folk Folk Tank Option 5Yellow Run Folk Run Tank

Size

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KID SHIRTS

Folk Kid T-Shirts

Select Shirt Style Lightening Folkster Folk Heart

Youth Sizes

2 Years 4 Years 6 Years

Online Wellness Program

CLICK HERE TO BUY SERIES 2 NOW! 
Folk Wellness Co. is offering you Series 2 of our Online Wellness Program, THE QUICKIE. Included is:  

• Quick meals: a 5 day meal plan with recipes & a grocery list to match  
• Quick workouts: for an any place, any time, total body Tabata workouts (& can be done in as little as 4 minutes)
• Quick cleanse: A 3 day plan including recipes and matching grocery list
• Quick party planning: healthy side-dish recipes
• Quick grab snacks: options for the on-the-go folk
• Quick tips: for dining out
• Quick lesson: about all you need to know about fruits & veggies

The entire Series was created to be short, easy-to-follow & to-the-point so that it each one can be printed easily. We strongly recommend that you print each one you purchase and keep them in a binder for quick access! We believe the information allows you to focus on "doing" the work to get healthy vs. have to organize, research and decipher through thousands of programs, recipes and workouts to choose one that works for you (we are doing the hard work for you). We too need constant reminders on how to "live healthy". 

This entire Online Wellness Program will allow us to give YOU a hand to help make this healthy journey possible.  

After purchasing, the series you selected will be sent to the email address you provided via Paypal or online. If you purchase in Bootcamp (by check or cash) we will send it to the email address we have on file. If you do not receive the program after 5 days, please let us know.

There are no refunds & please allow a few days so the payments go through. If you have any questions or concerns, please email us at info@folkwellness.co. 

CLICK HERE TO BUY SERIES 1 NOW! 

Included in Series 1, SUMMER PREPPIN', is: 

• A simple & healthy 1 day meal plan that includes recipes and a matching grocery list.
• Awesome workouts that can be done anywhere & are designed with instructional links to help you navigate through the moves.
• Fitness, Nutrition & other Health Tips!
• Recommended steps for Attaining Your Goals from life coach, Kayla Floyd

Butterfly People

I remember May 22, 2011 so vividly - the devastation & destruction; Big Will Norton went missing & passed away; as well as we celebrated life @ our friend Claudia's baby shower & it's the day we found out that WE were going to have a baby. 

How could this be? Could Big Will really leave our world to allow for Baby Will to be a part of it?  It felt horribly selfish, unfair and just not easy to digest...

Let's fast forward 2 years to the present, May 2013. Baby Will out of nowhere starting saying and signing, "butterfly" this past weekend (May 16th-ish). Quite a big word for a 15 month old... but who taught him? We asked daycare. We asked his babysitter. We asked each other. Nothing. It was just his new word! 

This only leads me to believe that maybe Baby Will knew... Maybe he knew that the "Butterfly People" would once again be looking over the folks during tragedy, but this time in Oklahoma on the Monday, May 20th. 

In case you haven't heard of "butterfly people", there are many stories about how the "butterfly people" were all over Joplin, MO on May 22, 2011. Children  kept describing that "butterfly people" protected them as the tornado bore down. What a beautiful thought and vision of amazing "angels" or as the children called them, "butterfly people" in our world looking out for us. Butterflies also symbolize transitions & transformations, many times linked with the soul (or represent departed souls). Maybe Baby Will just learned a new word - but I like to think that this is just another reminder that something bigger and greater is out there for all of us. Please click here to check out Tracy Lawrence singing "Butterfly"!

Let's send massive amounts of love, hugs & kisses out today and take a moment to remember all of our friends, family and all the other folks in the world that have suffered. 

Love you all, 
Kristin

P.S. If you would like an awesome shirt with a donation to the Red Cross for the Sooner State, please click here!! 

Comparison

"Comparison is the thief of joy." -Theodore Roosevelt

Shed Your Saddlebags

Here's the deal - sport reduction is NOT an effective method of losing body fat (which is what saddle bags are). Please read the following 3 tips & join Folk Wellness Co. for additional help.

- If you have saddlebags, your body has an active fat storage enzymes in your thighs. So, it's time to watch any overeating if you are looking to tell those bags "bye bye"! Please make sure most of your calories come from unprocessed fruits, vegetables and whole grains.

- Make sure you infuse your cardio with interval training to show your fat who's boss. Intervals are key, not repetitive movements such as a 2 mile run day after day.

- Include strength training into your exercise routine at least 3 times a week. Building muscles increases your body's ability to burn fat. To get started try these execises to trim your thighs - Step-Ups & Squats! 

Testimonial Tuesday

"Even though we whine, I personally LOVE the fact that at 38 I wore my first bikini EVER this weekend! Thank you Folk! -Keri Michael

"When I'm out in the country and a toilet isn't near, I just pop a squat to pee. I used to squat about halfway and fall over becuase I couldn't hold myself up. This past weekend I went to squat and was so happy to notice that I held myself up the whole time. Thank you Folk!" -Anonymous

Improvements: Pushups!

I can’t do a lot of regular pushups, but doing them from my knees feels so much easier. Would I be better off doing a few the “real” way than a whole bunch from my knees?

Bent-knee pushups feel like a Caribbean vacation compared with toe pushups, because you’re cutting the lever of your body by around 30 percent and changing the angle of the exercise so you’re not fighting gravity as much. This lightens the load substantially. Unfortunately, it also detracts from the benefits you reap: core, shoulder and back strength; better body control and coordination; and good scapular stability. Don’t get us wrong: You still develop those things even if you’re not on your toes — just to a lesser extent.

So, if you can do even one or two regular pushups, do them. When you can’t do any more, do as many more as you can from your knees. And for those who can’t yet do a regular pushup, make it a goal, because doing an ever-increasing number of bent-knee pushups isn’t ideal.

Jim Smith, CSCS, strength coach at DieselSC.com, concurs. He suggests evolving from knee pushups to a combination of knee and toe pushups, then transitioning entirely to toe pushups. Smith, a renowned performance-enhancement specialist, also notes that since full pushups require you to stabilize your entire body, you need to build core strength along with upper-body strength to do them well.

He put together the following progression to help you reach your goal faster. Complete three to four sets every other day until you feel ready to progress to the next step. Tighten your core, glutes and upper back, and don’t let your hips sag. If form deteriorates, stop the set and rest before completing another rep.

Step 1: One regular pushup (or attempt at a regular pushup); five to eight reps of knee pushups; 30-second plank hold. Rest 60 to 90 seconds between sets.

Step 2: Two regular pushups (or one attempt at a regular pushup); eight to 10 reps of knee pushups; 30- to 60-second plank hold. Rest 60 to 90
seconds between sets. 

Step 3: Three to four regular pushups (or one attempt at a regular pushup); eight to 10 reps of knee pushups; 60- to 90-second plank hold. Rest 60 to 90 seconds between sets. Source: Experience L!fe

Improvements: Speed!

My 1-mile run time isn’t improving. How can I speed up?

It sounds counterintuitive, but try running slower and for a longer distance. In other words, don't try to go out and improve your time day after day after day of the same distance.”

Your body recognizes the “overload” of the longer distance and strives to adapt by making your heart bigger and stronger, multiplying and expanding blood vessels and mitochondria, increasing blood volume, and strengthening your muscles and connective tissues (your ligaments and tendons). This takes time, , so you won’t necessarily see changes from one run to the next, but over a few weeks your stamina will improve, and so will your speed. By training your body to sustain efforts in excess of a mile, you’ll find that you become faster than you were when you were doing a mile at a time. (Note: Don’t increase your distance by more than 10 percent each week.)

This doesn’t mean you should limit yourself to lengthy runs, though. Alternating longer days with shorter ones are recommended so you’re not always going the same distance. Also join our Folk Wellness Co Bootcamp to include strength-training sessions, sprint workouts and form drills to improve running mechanics and the force production behind each stride. All of this will lead to more speed! Source: Experience L!fe