Monthly Archives: March 2011

Hiking the Blue Hills: One Reason Why I Koko

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Koko HikerI’m so happy to see another winter in the record books. To celebrate, this past weekend I took an great, one hour hike in the Blue Hills Reservation just outside of Boston. You know what? Thanks to my regular Koko Smartraining workouts, I didn’t feel like I hibernated all winter. This is why I Koko!

We already know that significant strength gains can be achieved by consistently doing our Koko on a regular basis. (Ideally, three strength and three to four cardio sessions each week.) What’s easy to forget, especially through colder months when we might be stuck inside, is that Koko also helps keep us strong for other activities we love do.

My hike in the Blue Hills is a case in point. (Yes! It is the very same spot I named a spring Koko Cardio session after.) I took it easy because it’s the first hike I have done since the fall on this particular trail. Last year, when I was in peak shape from being outside and active in the warmer weather, I could do the first part of the uphill hike in about 30 minutes. So, when I did it this past weekend, I figured I would be five to ten minutes slower. Turns out, I was right on my peak thirty minute pace.

This told the exercise physiologist in me that all winter long my Koko Smartraining sessions kept my body in great shape. Now that spring is here, I can enjoy the warm weather activities I love- like hiking or getting whooped in a pick-up basketball game in the driveway by my daughter Julia- without missing a beat.

This is why I Koko. How about you?

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Video Blog:Koko Smartraining, Caloric Expenditure & Weight Loss

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Happy Friday, Koko Nation!

Today I have a One Minute FitTip for you based on an exercise question I hear all the time from Koko FitClub members: How many calories do you actually need to burn through Koko Smartraining to reach your health and fitness goals?  I have an answer for you in this latest episode of the Koko FitClub Video Blog.

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Mike Wood Still

Feeling Green After St. Patty’s Day? Tips to Get Back on Track.

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Koko IrishHappy Friday, Koko Nation! It is “The Day After St. Patrick’s” here in Boston.

In this neck of the woods, it doesn’t seem to matter if you have Irish ancestry or not. St. Patrick’s Day has everyone reveling like leprechauns. Did you celebrate St. Patty’s Day yesterday? And more importantly, did you wake up this morning feeling sprightly or just GREEN? Here are a few ideas to get you feeling better and back on track.

All things are better in moderation. But, in case you forgot Michael Wood’s advice to stay hydrated by following each Guinness or Jameson’s with a tall glass of water, or you remembered his suggestion to control portions by eating off a small plate, but made far too many trips back for more all-you-could eat corned beef and cabbage, you are in recovery mode. Here are a few do’s and don’ts to help get you through the day.

  • Don’t exercise. You are already dehydrated. Trying to sweat out the corned beef and green beer isn’t a good idea. Relax, rehydrate and get back to your Koko Smartraining routine tomorrow.
  • Drink lots and lots of water. The bubbles in mineral water can also help settle your stomach and replace some of the minerals your body lost.
  • Do not drink excess caffeine! Caffeine can actually make you feel worse by exacerbating the dehydration caused by alcohol and sodium laden foods. One cup of coffee is ok if you need to perk up your brain. A better choice is something more gently caffeinated- black tea is a great option.
  • Eat some fruit to start your day. A banana will be easy on your stomach and will replace lost electrolytes and potassium. The natural sugars and water in fruit is also easier for your body to digest than processed food.
  • Skip the grease. You may think some bacon or a cheeseburger is going to make you feel better. It won’t. (Remember, you went down this road yesterday!) Your body needs to replace lost nutrients- and nutritionally, these are a big ZERO.
  • Eat some eggs. Healthy protein is another thing your body is craving, and eggs also have the chemical cysteine which breaks down the hangover causing toxin acetaldehyde. (And remember, the USDA recently found eggs to have 14% less cholesterol and 64% more Vitamin D than previously thought!)
  • Go to bed early tonight. Michael Wood has told us more than once about how critical sleep is to a body’s recovery.

Obviously, moderation is the true solution here. Michael Wood posted some great ideas over the holidays to help avoid excess eating and drinking during celebrations. Have a read and arm yourself with some great strategies for the next big party!

Strength Training Tip with Michael Wood, CSCS: Smartrainer Curl to Press

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Hello Koko Nation!

I hope you are finding my Koko Smartraining form tips helpful. So much of strength training effectively is about proper form and technique. At Koko FitClub, we strive to educate you with each and every workout- while at the same time making it incredibly simple to workout the right way.  Weight lifting was never so easy!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Mike Wood Still

Dietary Guidelines for Americans 2010

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The American Dietetic Association has designated March National Nutrition Month. It’s a great campaign that encourages the development of healthy eating and activity habits. Thanks to Koko, you have the second piece down. What about the first?
On January 31, the 2010 Dietary Guidelines for Americans was released by the Department of Health and Human Services. National Nutrition Month is a great opportunity to familiarize yourself with these new guidelines- and I’m here to help. Ninety pages make up the latest version of a document that is revised every five years. It is great information, but you may not have the time or inclination to sit down with this scintillating peice of writing from the US Government. I found a great, high-level summary of key changes from 2005 through the Mayo Clinic and it is only two pages:    http://www.mayoclinic.com/health/dietary-guidelines/MY01594
Even if you don’t read the 2010 Dietary Guidelines for Americans word for word, I suggest you take a look at the appendices starting on page 61. They represent one of 2010′s biggest changes: action steps. According to HHS Secretary Kathleen Sebelius, “The new Dietary Guidelines provide concrete action steps to help people live healthier, more physically active and longer lives.”
In good health,
Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

koko diet guideThe American Dietetic Association has designated March National Nutrition Month. It’s a great campaign that encourages the development of healthy eating and activity habits. Thanks to Koko FitClub, you have the second piece down. What about the first?

On January 31, the 2010 Dietary Guidelines for Americans were released by the Department of Health and Human Services. National Nutrition Month is a great opportunity to familiarize yourself with these new guidelines- and I’m here to help. Ninety pages make up the latest version of a document that is revised every five years. It is great information, but you may not have the time or inclination to sit down with this scintillating peice of writing from the US Government. If that’s the case, I found this great, high-level summary of key changes from 2005 through the Mayo Clinic- and it is only two pages:    http://www.mayoclinic.com/health/dietary-guidelines/MY01594

Even if you don’t read the 2010 Dietary Guidelines for Americans word for word, I suggest you take a look at the appendices starting on page 61. They represent one of 2010′s biggest changes: action steps. According to HHS Secretary Kathleen Sebelius, “The new Dietary Guidelines provide concrete action steps to help people live healthier, more physically active and longer lives.”

To wrap things up, I want to share a table from page 46 of the Guidelines. It’s a stunning representation of the state of our collective nutrition. I know we can do better my friends!

American dietary intake versus recommendations

American dietary intake versus recommendations

In good health,

Michael Wood, CSCS
Chief Fitness Officer

I'm Blogging National Nutrition Month