Monthly Archives: June 2010

4th of July Potluck Peril Prevented by Purposeful Play

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UncleSamKokoI love the 4th of July. Nothing says summer like parades, fireworks and neighborhood cookouts. Though I’m fully aware of the calories in/calories out equation, this is one tough holiday when it comes to intake. I’m always tempted to go a little overboard. (What to do when there are 3 different kinds of potato salad, 5 plates of brownies, pitchers of margaritas and that fluffy jello salad with the little marshmallows in it at the potluck table?) What helps me out on the 4th of July is that there is all kinds of calorie-burning fun to be had. So, how about taking that Koko bod outside and playing a little? 
 
Just for fun, here’s a couple of 4th of July inspired calorie equations to inspire some play time:
 
If: you take a leisurely swim with the kids for an hour (400 calories spent)
Then: don’t feel so bad about eating a 1/4 lb cheeseburger with veggie toppings and condiments (350 calories consumed)
 
If: you go boogie boarding with your granddaughter for 30 minutes (100 calories spent)
Then: don’t feel so bad about drinking an 8oz glass of sweet tea (100 calories consumed)
 
If: You clean the house for 2 hours before company arrives (400 calories spent- though not technically fun it counts for some serious calorie burning!)
Then: don’t feel so bad about eating one cup of homemade potato salad (358 calories consumed)
 
If: you play badminton against your neighbors for an hour (300 calories spent)
Then: don’t feel so bad about eating 2 small brownies (224 calories consumed)
 
If: you play in a neighborhood softball game for an hour (300 calories spent) 
Then: don’t feel so bad about eating 1 cup of strawberry ice cream (200 calories consumed)
 
If: you ride your bike with your nephew for a half hour and work up a light sweat (200 calories spent)
Then: don’t feel so bad about having a 12oz beer (150 calories consumed)
 
Summer is about fun, and your fit Koko body lets you to have more of it. Get out there and play. It will help mitigate the flabby consequences of the cookout table- just keep the old calories in/calories out equation in mind.
 
Have a happy, healthy 4th my friends!
 
Mary Obana
President and Co-Founder

A Schooling on the Koko “Q” Score

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Professor QThe Koko Smartraining System is designed to motivate. Motivation, after all, is going to help you stick to the program and make fitness a part of your life forever. So, when you’ve put in your time and you log in to MyKokoFitness.com, you see all your hard work quantified right there on the screen- how much weight you’ve lifted on the Smartrainer, how many calories you’ve burned and your total strength gain. You also see your “Q” score. For the uninitiated, it can be a headscratcher. What the heck is the Koko “Q” score?

The ability to capture data from your strength workout is unique to Koko. But collecting data for the sake of collecting data is pointless. Data needs to be put into perspective to give it real power. Motivational power. While part of the Koko data analysis compares “current you” to “past you,” with the “Q” score, we also allow you to compare yourself to others in Koko Nation. The “Q” score is a number derived from an analysis of your strength level relative to your body weight. Once you have that number, you can easily compare how strong and fit you are relative to your friends, spouse, family or the thousands of other people who use Koko to stay healthy. (You can see the latest “Q” score table by logging on to MyKokoFitness.com- the link is right under your “Q” score.)

There are some truly amazing “Q” scores on the chart. (Yes, those are the “Q” scores of real people.) We have a member in his 70′s with a “Q” score of 100. WOW. That’s a score twice the average within his age range, in fact, well above average for any age range. And I know the highest “Q” score belongs to our very own VP of Finance, Linda Tenda. In her super-high heels she might reach Michael Wood’s shoulder, but she’s got him (and everyone else) beat with an astronomical “Q” score of 149. (Hey, doesn’t she have access to the data? Hmm…)

How do you compare? (Don’t worry, Linda’s an outlier at 149.) Share your “Q” score, or share how your “Q” score has progressed. We love being your cheering section!

Mary Obana
President and Co-Founder
Koko FitClub

Wondering What to Eat After a Koko Smartraining Workout?

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healthyeaterkokomanAs a Koko FitClub member, you are training your body in a whole new way. It’s also a great opportunity to train your brain to eat in a whole new way.  Let me be clear, a Koko workout does not give you permission to start eating like a Dallas Cowboys lineman. But, the food you eat (or don’t eat) is nearly as important to building fitness as your workouts. 

To keep your body well fueled and running smoothly you should be eating five small, healthy meals/snacks a day. This will keep your blood sugar levels even and your energy up. (Think lots of fresh fruits and vegetables, whole grains, and lean meats/protein.) Breakfast, a snack, lunch, a second snack and finally, dinner. That works out to eating about every three hours.  

One of the most important meals in this cycle is the one you eat within 30 minutes of your Koko workout. After a strenuous workout you need to refuel your body in a way that helps repair muscle tissues and replenish glycogen stores, so what you eat is critical. Your goal is a combination of complex carbohydrates and protein. Need a few ideas? Here are some of my favorite post-workout snacks. Though most of these individual items have both carbohydrates and protein, I’ve labeled them by what their primary role is in that combination to help you come up with your own snack ideas: 

 

  • Peanut butter(Protein) and banana(Carbohydrate) sandwich (My VERY favorite- just call me “The King”)
  • Celery sticks(C) spread with peanut butter(P)
  • Oatmeal(C)with almonds(P)
  • Healthy granola bar with grains(C), nuts(P) and dried fruit(C)
  • Whole wheat crackers(C) and almond butter(P)
  • Real frozen fruit(c) smoothie make with low-fat or skim milk(P)
  • Sushi-rice(C) and fish(P)
  • Hummus(P) on a whole wheat pita(C)
  • Plain Greek yogurt(P) and fresh berries(C)
  • “Trail mix” with dried fruit(C) and nuts(P)
  • Veggie omelet- eggs(P) and veggies(C)
  • High fiber cereal(C) with skim milk(P)
  • Low-fat chocolate milk (Milk is a great source of both complex carbohydrates and protein)
  • Cottage cheese(P) with fresh fruit(C)
Happy (healthy) eating,
 
Michael Wood, CSCS
Chief Fitness Officer

Why I Koko: The Michael Wood Father’s Day Edition

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KokoDadTieHappy Father’s Day to all you Dads out there in Koko Nation! For this post, I have been thinking a lot on our favorite Koko FitClub question from the perspective of my fatherhood. In other words, as a dad, why do I Koko?
 
I want to keep up with my daughter now. She’s determined to beat me on the basketball court- and she’s really good. I can’t let it happen any time soon.
 
I want to keep up with my daughter later. I want to continue being able to do the things we love to do together, like hiking and skiing, as she matures into an adult. Maybe even with my grandchildren. 
 
I want to be a good role model. As dads, we lead by example. I know that over the years, as I have consistently done my Koko Smartrainig workouts in the garage (yes, in the garage- so I can design killer Smartraining programs for you 24/7) that my daughter has payed attention. Now, as a high school athlete, she’s Smartraining too. It’s great to see her working out in the garage to get ready for the season. But, what I really get a kick out of? When we do our Koko workouts together.
 
I want to be there for the big moments. (And the small ones.) Her college graduation, first job, promotions, wedding, babies, their kindergarten graduations, and high school graduations. You get the picture.  
 
I want to be functional as I age. For my sake and my daughter’s sake, I want to prolong my healthy, independent years as much as possible. We don’t have control over every variable, but I know that the effort I put in now will pay dividends in my independence 20 years from now.     
 
Now, I admit, I may be a bit unusual in the fact that I have never NOT exercised. This is my field of expertise and I know first hand the long term benefits of keeping my body strong and fit. I do my Koko Smartraining religiously, 2 to 3 times a week, and I enjoy being active. However, when I was recently forced to take some time off after retinal surgery, it was a challenge to get back in the swing of things. I thought a lot about other dads who were once fit and athletic, but in working hard in their role as providers, have stopped taking time for themselves to exercise. It truly is counterproductive to all that we aspire to as fathers.  If this is your situation, I hope you are inspired to make a change. No matter your fitness level and time constraints, Koko is your ticket to healthier manhood and healthier fatherhood. And it’s never too late to get started.
 
Michael Wood, CSCS
Chief Fitness Officer
 
P.S. For those fathers who are struggling with health issues, ask the front desk of your Koko FitClub about our newest Koko HealthTrack: Men’s Health. Exercise is one of the most powerful tools to regain your health.

Koko FitClub HealthTracks: Men’s Health Debuts for National Men’s Health Week

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Men'sHealthTo coincide with National Men’s Health Week, (June 14th to 20th,) we are rolling out a brand new Koko FitClub HealthTrack, this one just for men. Men’s Health is a year-long Smartraining program I have designed to help men rebound from gender-specific health issues such as prostate cancer. It improves muscle size, strength and performance while slowing the functional decline often associated with men’s health challenges.
Also debuting this week, Koko HealthTracks Breast Cancer Recovery. Both programs effectively reshape and restore bodies weakened by chemo and surgery. They are the latest additions to a full suite of Koko HealthTracks, prescriptive strength and cardio programs targeting specific health challenges. Current programs include Arthritis and Diabetes, with Back Pain Relief  to arrive at your local Koko FitClub this fall.
According to the Centers for Disease Control, “Strength training can be very powerful in reducing the signs and symptoms of numerous diseases and chronic condition.” I built HealthTracks with just this purpose in mind. Each safe, progressive strength and cardio program is individualized to the patient’s specific needs, goals and limitations, thus removing the confusion and anxiety that accompanies taking this important step to reclaiming one’s well-being.
Empowering our members to feel better every day is the goal that motivates us in everything we do here at Koko FitClub. Koko HealthTracks fit that goal perfectly.
To Your Good Health,
Michael Wood, CSCS
Chief Fitness Officer