Family Day Ideas // Color Fun Fest 5K 2014

Let's get phys-ical, phys-ical!

Join bohoBlack in the Color FunFest 5K on November 1st at Sam Houston Race Park.

Color Fun Fest benefits Free Arts for Abused Children:

Free Arts programs inspire hope in the lives of children who have experienced abuse, neglect, poverty and homelessness through innovative creative arts programs and positive interactions with caring adult volunteers.

Free Arts envisions a society of individuals from different communities, cultures and life experiences connecting through the healing power of art to interrupt the cycle of violence, create understanding, build self-esteem and nurture better lives. 

We're in! And we have a discount code!

Here's the rundown:

Color FunFest has two 'waves': the Day Wave and the Night Wave

Day Wave Leaves at 5 pm
Night Wave Leaves at 7 pm

Day Wave Packet Pickup - 2 pm
Night Wave Packet Pickup - 4 pm

There are five color stations that blast runners with colored corn starch as they pass by. By the end of the run, everyone is covered from head to toe in neon colors. It sounds absolutely ridiculous, which is why we're so excited about it. Seems like a fun way to spend quality time with the family and get the kids involved in a worthwhile cause.

Our family friend Melisa (you may remember the KILLER bohoBodies post that she wrote HERE) attended the Color Fun Fest last year with her kids and had great things to say:

"Last year was our first year to do the Color Run and it far exceeded my expectations! My whole family did it (3 kids - 5 yo, 4yo and 2 yo) and we LOVED it!! My kids giggled the whole time and loved getting messy! We will definitely do it again this year!!"

Use promo code BOHOBLACK to receive a $30 entry fee for adults (Regular Price $60)

Non-Adult Prices:
Festival Non-Runner: $10
Kids & Non-Runners: $5
Register Here!

Here are pics of Melisa's brood from last year's run...

More fun pics from last year's event...

Post-Pregnancy Belly Blast // Tabata Timer // Julia B.

The baby is here and everything is perfect. Beautiful, healthy baby? Check. Happy, helpful husband? Check. Va-jay-jay all in one piece? BIG CHECK! 

Now it's time to get that body in check.

Julia is in beast mode and there is no stopping her until she is back down to fighting weight. Currently she is at 150 lbs and her goal weight is 130 lbs. 

She swears by the help of her trusty Tabata Timer to keep her workouts on track. This is a free app you can download directly to your smartphone. 

The Tabata Timer creates a 4-minute workout that is broken down into :20 and :10 second intervals. 

We compiled a list of Julia's Tabata Timer Workout for today along with some helpful tips! We hope you enjoy this workout & will join us on this journey to get Julia back to feeling her best! 

20 Minutes of Ass-Kicking a la Julia

(1) Booty Blast

(2) Core

(3) Upper Body & Booty Mix

(4) Upper Body

(5) Cardio

Tabata Timer & Julia are ready to go!

(1) Booty Blast

Jump Squats & Regular Squats

:20 second Jump Squats

:10 second Regular Squats

Repeat for Four Minutes 

Jump Squat & Regular Squat: Part 1

Jump Squat & Regular Squat: Part 2
 (For the second part of the Regular Squat, use this same form minus the jump.)

Squatting Pointers

*Spread your butt cheeks when you sit down into the squat.

*Clench your butt cheeks when you stand or jump up out of the squat.

*Do not let your knees fall over your toes when squatting down.

*Sit down deep into the squat, like you're sitting down on a toilet.

(2) Core

Suitcase Crunches & Plank

:20 seconds Suitcase Crunches

:10 second Plank

Repeat for Four Minutes 

Suitcase Crunch: Part 1

Suitcase Crunch: Part 2

The Plank! 

Crunching Pointers

*Keep your belly button pressed to your spine when crunching.

*Keep elbows wide, do not fold them around your head.

*Pretend like you're holding a tennis ball under your chin, do not tuck your chin to your chest.

*Keep your lower back on the ground at all times.

Plank Pointers:

*keep your butt down when planking so that your body is flat (LIKE A PLANK!)

(3) Upper Body Booty Mix

Squat Thrust & Jump Squat with REST

:20 second Squat Thrust

:10 REST

:20 second Jump Squat

:10 REST 

Repeat for Four Minutes 

Squat Thrust: Part One

Squat Thrust: Part 2

Squat Thrust: Part 3

Jump Squat: Part 1

Jump Squat: Part 2

Squat Thrust Pointers

*Keep your butt down.

*Your hands should be just wider than shoulder-width apart (like a push-up).

*Focus on using your core when thrusting your legs out and bringing them back in.

(4) Upper BodyBicep Curls & Incline Push-Ups:20 second Bicep Curls:10 second Push-Ups
Repeat for Four Minutes 

Bicep Curl: Part 1 

Bicep Curl: Part 2

Incline Push-Up Position: Part 1

Incline Push-Up Position: Part 2

Bicep Curl Pointers

*Keep elbows close to your rib cage.

*Keep shoulders down, no shrugging.

*Focus on using only your bicep muscles. Do not swing your forearms up and down, it's cheating!

(5) Cardio/Sprint Interval:20 second Hard Sprint:10 second Easy Jog
Repeat for Four Minutes 

Getting Ready to Sprint!
(She looks real excited.)

:10 second jogging recovery

:20 seconds of hard sprinting
(The old man was trying to stay out of the pic. Hehe!)

:10 second easy jog recovery

Sprinting Pointers

*Run like a motherf*cker.

WHOOP WHOOP! All finished.

 Thank you to our good & fit friend Lea Ann who introduced us to the Tabata Timer. She is a well-known trainer at River Oaks and Houston Country Clubs.

Follow her on Instagram for some serious workout tips! @leabratcher

http://instagram.com/leabratcher

Stay tuned for our next fitness post on Julia's fresh & clean dieting tips.

In Fitness We Trust,

bohoBaby Grace