Monthly Archives: October 2010

Smartraining Form Tips with Michael Wood, CSCS: Lat Pulldowns

Hello Koko Nation!

I had such great feedback on my first Smartraining Form Tips video blog installment, that I’m going to make it a tradition. This month I spotlight variations of an exercise your bound to have come across in your programs: the Lat Pulldown. Have a look, let me know what you think and please tell me other exercises that you’d like me to demonstrate as a “vlog” post.

In Good Health,

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Koko Smartrainer 4.27.06-000855

Healthy Obsession: A Koko Pace Bar Confessional

Dearest Koko Pace Bar,
This is a little bit embarrassing for me to admit…I find myself completely mesmerized by you! I literally can’t take my eyes off you. What’s more, I find your opinion of me has changed the way I do things. (That’s a first!) All I want is for you to be green and cheering my performance. Some might call this relationship unhealthy, but I say it’s the opposite! This might just be one of the healthiest relationships in my life. I know you are pacing my repetitions so my muscles get the optimal Time Under Tension. You prevent me from undermining my own success. You set the bar high for my own good and I want nothing more than to measure up to your high expectations!
Forever Yours,
KM
Do you have a healthy obsession with your Koko Pace Bar?  If you don’t yet, you might once you understand how incredibly effective it is for improving your strength. The captivating Pace Bar is how the Koko Smartrainer controls the amount of time your muscles are resisting weight during a repetition. In the world of exercise science, this is referred to as Time Under Tension. When multiplied by weight lifted and the amount of sets and reps, the resulting total measures the volume of your workout.
So, pace control is an absolutely critical piece of the effective workout equation, but for the independent (non-Koko) exerciser it is, at best, hard to optimize and at worst, totally ignored. One of the challenges to personal pace control includes our natural tendency to undermine our own workouts by doing each rep too fast, allowing momentum to do some or most of the work our muscles should. Thankfully for Koko Nation, the Smartrainer measures your personal range of motion, then customizes and optimizes pace control every rep. All you have to think about is keeping up with the Pace Bar!
If ever there was a relationship to obsess over, it’s the one with your Koko Pace Bar. You’ll be a stronger, healthier person because of it. ♥

kissDearest Koko Pace Bar,

This is a little bit embarrassing for me to admit…I find myself completely mesmerized by you! I literally can’t take my eyes off you. What’s more, I find your opinion of me has changed the way I do things. (That’s a first!) All I want is for you to be green and cheering my performance. Some might call this relationship unhealthy, but I say it’s the opposite! This might just be one of the healthiest relationships in my life. I know you are pacing my repetitions so my muscles get the optimal Time Under Tension. You prevent me from undermining my own success. You set the bar high for my own good and I want nothing more than to measure up to your high expectations!

Forever Yours,

KM

Do you have a healthy obsession with your Koko Pace Bar?  If you don’t yet, you might once you understand how incredibly effective it is for improving your strength. The captivating Pace Bar is how the Koko Smartrainer controls the amount of time your muscles are resisting weight during a repetition. In the world of exercise science, this is referred to as Time Under Tension. When multiplied by weight lifted and the amount of sets and reps, the resulting total measures the volume of your workout.

So, pace control is an absolutely critical piece of the effective workout equation, but for the independent (non-Koko) exerciser it is, at best, hard to optimize and at worst, totally ignored. One of the challenges to personal pace control includes our natural tendency to undermine our own workouts by doing each rep too fast, allowing momentum to do some or most of the work our muscles should. Thankfully for Koko Nation, the Smartrainer measures your personal range of motion, then customizes and optimizes pace control every rep. All you have to think about is keeping up with the Pace Bar!

If ever there was a relationship to obsess over, it’s the one with your Koko Pace Bar. You’ll be a stronger, healthier person because of it. ♥

Be Mindful of Those Extra Calories

caloriesKokoMary recently wrote a post on how important mindful exercise is to our Koko Smartraining philosophy. Thinking about your form and the muscles you engage with each movement allows you to work them more efficiently and effectively. Mindful exercise is essential to successfully reach your fitness goals. It occurred to me the other day, as I was eating a mid-morning snack, the same can be said for eating. Mindful eating is essential to successfully maintain a healthy weight or to reach your weight loss goal.

Do you know: the average American consumes 1000 more calories a week than they did prior to 1985. It is very easy to consume a few hundred extra calories over the course of a day. It quickly puts you “over the top” in terms of your daily caloric requirement. A few extra calories each day ultimately results in your weight creeping up or not creeping down, despite your best efforts on the exercise front. Think about this: my small snack had 25 grams of protein and 4 grams of fiber BUT it had 270 calories. A few snacks like that, plus some liquid calories (soda, juices, alcohol) over the course of a day, easily negates the calories expended by even the most dedicated of us in Koko Nation. Of course, you still get the health benefits of exercise- loading your muscles and bones and boosting your metabolism by building calorie burning muscle- but if you’re looking to lose body fat, it is very simple: you must burn more calories than you take in on a weekly, monthly, and yearly basis.

To lose weight, keep a close eye on calories in versus calories out. If you aren’t achieving a negative deficit of about 250-500 calories each day, you won’t see much change in your weight. Of course it’s not all about calories, but they play an important position in the game.

Here are some mindful eating tips I have used to keep daily calories under control:

  • Drink water whenever you can. If you have a glass first thing in the morning, it will jump start your metabolism. Use it as a “filler” between adult beverages.
  • Read food labels. What you see will surprise you.
  • Spread out your eating. 4 or 5 small, healthy meals and a light snack every 3 hours keeps you full during the day, avoiding the overeating that happens when you are ravenously hungry.
  • After 8 PM, your metabolism begins to slow, so avoid late night eating.
  • If you can’t avoid eating after 8 PM, avoid eating in the 3 hours before going to bed.
  • Eat nutrient dense foods that contain fiber.
  • Include a healthy protein with each meal. Your body requires more calories to break down protein and it keeps you full longer.
  • Eat more fruits and vegetables – at least 5 servings a day, preferably 9.
  • Avoid alcohol during the week.

Do you have any mindful eating tips to share with Koko Nation? Let’s hear them!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Koko FitClub HealthTracks: Breast Cancer Recovery

KokoManPinkRibThis October marks the 25th anniversary of National Breast Cancer Awareness Month (NBCAM.) We have all grown accustomed to seeing pink ribbons everywhere this time of year, and every one of us can attach our own story to them. There’s a reason we can all make a personal connection. Did you know:

  • Besides skin cancer, breast cancer is the most common cancer diagnosis among US women
  • Breast cancer accounts for 1 out of every 4 cancer diagnoses among US women
  • About 1 in 8 women in the United States (between 12 and 13%) will develop invasive breast cancer over the course of her lifetime.
  • In 2010, an estimated 207,090 new cases of invasive breast cancer are expected to be diagnosed in women in the U.S.
  • In 2010, there are more than 2.5 million breast cancer survivors in the U.S.

Source: www.breastcancer.org

As a company whose mission is to “change lives” and whose goal it is to become “the way people get, and stay, healthy,” these statistics make all of us at Koko FitClub stand up and take notice. We are in a unique position to improve the health and life quality for breast cancer survivors, women who are our wives, mothers, aunts, grandmothers, sisters and daughters, through simple, prescriptive exercise. So, Koko developed the Breast Cancer Recovery (BCR) HealthTrack especially for them.

For women struggling with breast cancer recovery-related health issues, the Koko Smartrainer is ideally suited to the re-introduction of exercise. The safe, progressive BCR HealthTrack,  individualized to each woman’s specific needs, goals and limitations,  eases the confusion and anxiety that accompanies taking this important step to reclaiming one’s well-being. I like to think of it as a road map for survivors to renew their strength and rebuild a stronger, more powerful body.

The American Cancer Society found that “weight training significantly improves the quality of life of women recently treated for breast cancer.” I based the Breast Cancer Recovery HealthTrack on the very latest medical and exercise science research. It is designed to:

  • Improve lean body mass
  • Rebuild upper body strength
  • Alleviate the painful swelling of the arms (lymphedema) common after breast cancer surgery
  • Battle insomnia, weight gain, chronic fatigue, depression and other quality of life-limiting symptoms
  • Breast cancer survivors have everything to gain by finding an exercise routine that they feel comfortable with, enjoy and can stick to for the long haul. Do you have a friend or loved one who would benefit? Share with her a Breast Cancer Recovery HealthTrack information flyer from the front desk of your local club and after she gets the ok from her doctor, encourage her to stop by for a Smartraining demo.

    Here’s to Healthy New Beginnings,

    Michael Wood, CSCS
    Chief Fitness Officer
    Koko FitClub

    Calling Koko Nation! Oprah wants to hear about us…from YOU.

    KokoMan meetsOprah

    Let’s get on Oprah! http://bit.ly/95ea6i

    Come on, Koko Nation! Let’s band together with our enthusiasm and success stories! Imagine doing your Smartraining workout …on the Oprah Winfrey Show soundstage!

    Will you be the Koko member to get on Oprah?

    Oprah is looking for “the newest, latest, greatest trends from around the world….the new, the unusual, the cutting edge ideas from YOUR COMMUNITY…Is there an exercise that everyone swears by?”

    She is looking for US!!!!! WE have to let her know.

    There is a simple webform the Oprah Winfrey show is using to collect these at:  http://bit.ly/95ea6i

    You have a “Dear Oprah letter in you, I know it…I read them everyday on facebook and hear them from our owners. You have awesome, inspiring stories to tell. Please share how Koko has helped you in ways that other exercises or health clubs haven’t. Why is Koko different for you? Why has it worked?

    If we flood the website with your stories, Oprah won’t be able to ignore our fitness movement! Let’s see if we can leave 1000 Koko posts for Oprah in 10 days.

    Time is of the essence. We only have a short window of time to make a BIG impression. Please click over and share your story now: http://bit.ly/95ea6i

    P.S. Make sure the first line says Koko FitClub, so they make the connection right away. And, let us know when you’ve done it.

    GO KOKO NATION!

    Mary Obana
    President & Co-Founder
    Koko FitClub