Monthly Archives: December 2011

Inspired by Koko Nation in 2011!

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As we wrap up the year here at Koko FitClub, we have so much to be thankful for. In 2011 we grew to 60 clubs in 26 states, and we were recently ranked for the first time in Entrepreneur Magazine’s Franchise 500.  But, it isn’t about growth for growth’s sake. We are thankful for this year’s growth because it represents one thing: more lives changed.

In the spirit of celebrating growth and lives changed, I’d like to share a handful of member stories from among the many that helped inspire the Koko team this year. In other words, I’d like to celebrate YOU!

“I am an athlete. I ran track for years, skied, golfed and ran road races. In Nov 2008 I was diagnosed with breast cancer and in 2009 went through 6 months of chemo and radiation which left my body totally depleted and without muscle tone. In comes Koko FitClub. I joined in Dec. 2009, the first member of the newly opened Needham franchise. Adam, Paul and Sara could not have been nicer or more supportive. Paul day after day patiently showed me how to use the machine and I started at the lowest weights. It’s now a year and a half later…. I have improved 100%, have muscle tone, run, ski and golf again. I couldn’t be happier with the program and love the atmosphere and people. Thank you Koko FitClub!” -Sharon G

“In September 2010 I got a virus. Adult Still’s disease! I was in bed and not moving for 3 months… weight went on and [I was] feeling bad. I knew I had to do something quick. At 54 years old I was starting to feel like 80… Then, I was in back of Corrine Murphy’s car and saw the Koko sign. I followed her car [to Koko FitClub]…Oh! It felt perfect, quiet and very Zen like…love it. I have been at Koko almost every day since joining. My joints don’t hurt when I exercise. In fact, I feel great….I hope this explains how important Koko is to me and my husband. We look better and feel better. Thank you”- Suzanne U

“Love Koko! … I’m the strongest 61 year old I know and I’ve kept osteoporosis from creeping in….I just had a bone density test and I have REVERSED my osteoporosis! I’ve been coming to Koko for 4 years and that did it. I am even off Fosomax! I’m one happy customer!”– Nancy C

“3 months with Koko and it has been the perfect complement to my Weight Watchers eating regimen! I have lost that pesky 14.8 lbs., my triglycerides have dropped from 194 to 57 and I am even sleeping better. I have been exercising all my life and was frankly bored with the whole process. Koko takes the guess work out, keeps me on track and lets me look back on my progress. I don’t have to think about anything, I just have to do it! I love the learning portion I get from Michael Wood and can hear his voice in my ear repeating his tips throughout my daily life. I love the different paths you can choose from and know of no other trainers that have that variety. The future of personal training is here and it is Koko. I feel honored to be a part of its ongoing development. I am definitely a Koko Nut!” – Michele S

These stories are just the tip of the iceberg, but a great example of the amazing, inspiring people we have the privilege of hearing from on a daily basis.

YOU are amazing and inspiring! Thank you.

Keep up the great work and keep your stories coming. And, here’s to an even happier, healthier 2012!

Mary Obana
President and Co-Founder
Koko FitClub
Koko FitClub Franchising

The New 2012 Winter Koko “Cah”dio Series is Here!

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Season’s Greetings, Koko Nation!

Hard to believe we have completed a full year of seasonal Koko Cardio programs! I have appreciated your excellent feedback throughout  2011.You’ve helped me make improvements with each new  release.

Speaking of new releases,  I think you are going to love the Koko Cardio Winter 2012 series. It has a theme: outdoor adventure challenges inspired by real winter experiences. I’m really excited about these! Here’s a preview to get you fired up:

Elliptical

Blue Hills Snow Shoe – Imagine we strap on our snow shoes and hit the snowy woods in one of my favorite hiking spots outside of Boston – not far from Koko headquarters.

Cross Country Course 3 – An outdoor adventure awaits! Based on feedback, cross country ski workouts are some of your favorites. This program is great for glutes.

Advanced Cross Country – A great compliment to our Snow Sports seasonal strength program! This full body challenge will prepare you for any type of skiing this winter.

Treadmill

Five-Stage Mt. Climber 2 – Imagine yourself on a snow-capped mountain range as you work your way along peaks and valleys in this fun mountain climb.

Koko Crater Head Trail - Trade in the snow for the Hawaiian tropics! The Koko Crater Head Trail starts with a gradual upward slope, across a rickety old bridge to a steep ascent up the final leg to beautiful Botanical Gardens. To finish, we’ll head back down to the Shack in Hawaii Kai. Aloha!

Santa Monica Stairs – Again, more sun than snow, this aggressive stair climb is the same workout that Koko trainers Rob Parr and Kathy Kaehler  have actually done with their celebrity clientele. Climb two sets of stairs near Santa Monica Beach, 300 and 180 steps, respectively. Work out like a celeb!

Have fun with these and as always, let me know what you think.

Here’s to your health and good cheer this holiday season!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub, LLC

Koko FitClub Franchising

 

Koko Cardio Workouts: Need to Adjust Intensity?

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Happy Thursday, Koko Nation!

By now you know, Koko FitClub’s Smartraining exercise prescription is a weekly goal of 3 strength training and 4 cardio sessions. It is no coincidence that this totals the 150 minutes of moderate intensity exercise each week that, according to health agencies such as the World Health Organization, the Center for Disease Control and the US Surgeon General, imparts numerous benefits to your health.

Let’s focus for a moment on Koko Cardio. Each program has been designed to fall into one of three intensity categories: low, moderate or high intensity. You are able to select a program based on your individual needs on both the treadmill and elliptical machines. Sometimes, though, a program may be a bit too difficult or too challenging. Maybe you are new to Koko and just getting a feel for what your right intensity level is, or you are a certified Koko Nut and it’s time to ramp it up. Either way, you don’t want to stop what you are doing and start a new program.

What should you do?

As I coach you in many of my Cardio programs – “Lower the intensity if it is too hard for you today or kick it up a notch if you are feeling good! ”

Here’s how I want you to do this:

On the Treadmill – Always try to preserve the incline if at all possible. If you find that you can’t reach out and touch the console, reduce the speed. Why keep the incline up vs. the speed? You expend more calories hiking compared to flat walking.

On the Elliptical – Similar rules apply to the elliptical, but incline on this machine is called cross-ramp. If you are having a hard time keeping up, try to maintain the suggested cross-ramp and strides per minute. You can lower the intensity by dropping the resistance.

So, if you’re having difficulty keeping up with my Koko Cardio coaching, it’s okay! Just remember, the best way to reduce intensity and still  maintain efficient calorie burn on the treadmill is by reducing speed but following suggested incline. For the elliptical, reduce resistance, but keep up cross-ramp and strides per minute.

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

P.S. Since the average person consumes 619 extra calories a day over the Holiday season, (Thanksgiving to the New Year,) let’s all get to our Koko FitClubs and check Smartraining off our “to do” lists for today!

Happy Holidays!

 

The Koko FitClub Dynamic Warm-Up

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Koko FitClub members and guests often ask me, “Should I stretch before a workout?”  My answer is simple:

Don’t stretch before a workout…WARM UP!

For years, people have been misled to believe that stretching cold muscles before they exercise makes for a better, safer workout. Research shows, it doesn’t.  In fact, multiple studies have proven that “static” stretching cold joints, ligaments, tendons and muscles before you exercise can actually reduce workout performance, and can even cause injury instead of preventing it.

The best way to prepare your body for greater workout results is to WARM UP through dynamic (active) movements. That means getting your body moving and blood flowing to the extremities so that muscles are ready to perform.

That’s why Koko FitClub has developed our new Dynamic Warm-Up Program to dynamically warm up your body before EVERY Koko Smartraining session. Like everything at Koko, we’ve made it easy to do, and fast.  In just 4-5 minutes you’ll be ready to go!

How to Warm Up Before a Smartrainer Strength Session

  • NEW! Koko Smartrainer Warm-Up – Ask your FitCoach for details!
The Koko Smartrainer Warm-Up is coming soon to your local Koko FitClub. Before inserting your Koko Key, hit the WARM-UP button on the Smartrainer strength screen. You’ll be guided through a few minutes of simple, weight-free exercises designed to get the blood flowing to your arms and legs and get you mentally prepared to do your best.

 

How to Warm Up Before a Strength Test

  • NEW! Koko Cardio Strength Test Warm-Up:
Before each strength test, Koko recommends 15 minutes of low-intensity cardio work to prepare the body and mind for optimal results on your strength test. Two Koko Cardio “Strength Test Warm-Up” programs are now available for treadmill or elliptical. Hear coaching tips from Michael Wood on how to get the best strength test results possible.

 

How to Warm Up Before my Koko Cardio Sessions

  • Each Koko Cardio session already contains a built-in warm-up phase, so no need for additional warm-up activity…just plug in and GO!

So, get fired up for better performance on YOUR next Koko Smartraining session with the new Koko Warm-Up options. Make sure to ask your Koko FitCoach for all the details.  We know you’ll love the results!

Yours in good health,

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub