At Koko, we know fitness must fit into your life. 80% of adults will never spend an hour and a half a day working out at the gym, no matter how great the health benefits. You have other priorities more demanding of your time, energy and intellect. We figured out early on in the development of Koko Smartraining that unless we remove the roadblocks to fitness – which, besides time, includes confusion (“what the heck should I do?”,) boredom and the health club “scene” – the majority of adults will never make exercise a habit for the long haul.

But, our health, happiness and longevity depends on it. So, Koko FitClub exists to be fitness you can live with forever. Created to be roadblock-free so exercise finally becomes a great habit for the long haul.

Koko for Life! That’s the goal.

How does Koko FitClub remove the roadblocks to regular exercise?

Time: It’s precious and it feels like we never have enough. So, Koko designed the Koko Smartrainer, an incredibly effective strength training workout that takes 30 minutes. And, Koko Cardio gives you the aerobic benefits of a typical 30 minute cardio work out in just 15, using high intensity interval training. If you have time for both, you can be in and out of Koko FitClub in under an hour having completed a serious workout.

Confusion: Even for those of us who are pretty adept at finding our way around a gym, confusion about the best use of our exercise time can stop us in our tracks. No one wants to wander around aimlessly wondering what to do next. (Didn’t we just determine we don’t have time for that?) A personal trainer can solve this problem, but the good ones are expensive. (Since we have to keep on this exercise thing forever,  the consistent expense of a trainer is a real issue.) Each Koko Smartraining program is designed by Koko Chief Fitness Officer Michael Wood, CSCS,  a world-class personal trainer and exercise physiologist. Koko Smartraining Technology customizes the programs to your specific needs and ability. Koko Cardio programs are guided by Wood, who ensures that you work out at an intensity level that will provide maximum aerobic benefit.

Boredom: No one wants to feel like a hamster on the treadmill. Nor can we stomach the same strength routine over and over. *YAWN* It’s boring, and worse, its ineffective. Koko programs are interactive and engaging and – go figure – different every time! You are also rewarded with positive feedback that updates you on your progress. It is hard to be bored when there is so much to keep you motivated!

The Gym Scene: It’s just overwhelming for most of us. The over-socializing. The sweat marks on the machines. Tons of exercise equipment you can’t decipher that, frankly, looks like medieval torture devices. The smell of… ok, let’s not go there! There is so much NOT to like about gyms, it’s a wonder people use them at all. In contrast, Koko FitClub has been described (by an especially eloquent member) as a “fitness oasis.” A welcoming, clean, spa-like space that smells good. Everyone is fully focused on their workouts, not each other, and you have your own (non-sweaty) machine to use for the entire workout.

The simple truth is, the exercise regimen you can make a habit of for the long haul is the most effective exercise regimen for you. By figuring out the things that prevent you from making fitness a habit and removing them from the picture, Koko FitClub will help you be successful at getting fit and healthy. We are happy you have made Koko a lifestyle choice. Here’s to your health, happiness and longevity.

Koko for Life!

Mary Obana
President and Co-Founder
Koko FitClub

Koko FitClub Franchising

1. Complete three strength and four Koko Cardio sessions per week.

When your monthly Koko progress report arrives in your inbox next Tuesday morning, check to see if you have a minimum of 12 strength and 16 cardio sessions for the month of April. If you do, you are getting the CDC/WHO/Surgeon General recommended 150 minutes a week of moderate-intensity exercise to decrease your risk of developing several nasty, chronic diseases.

2. Get active and have fun outside of Koko FitClub.

Why get in shape if you don’t enjoy that improved fitness? You’d be amazed how quickly riding bikes with your kids, walking the dog or digging in your garden logs a ton of extra “active” time to your week. This weekend I plan to be working in my yard for a few hours and going for a two hour hike on Sunday. All of a sudden my 150 minutes of Smartraining turns into seven hours of activity! Seven hours of activity a week is a magic number that not only off-sets a sedentary day job, but also cuts my risk of dying prematurely by 40% compared to folks who exercise only thirty minutes a week.

3. The Smartraining “Three Rep Rule.”

If a weight feels too light or too heavy during your next Koko strength workout, (not a strength test,) you can perform three fewer or three additional reps than what the Smartrainer suggests for you and it will trigger an automatic weight adjustment for the next set. If the weight is too heavy, three fewer reps will trigger a lighter suggested weight next set. If it’s too light, three extra reps will trigger a higher weight next set.

4. Mix up your cardio routine.

No matter how much you LOVE the “Mt. Diablo” treadmill hike, don’t do it every time. Think variety and progression with your cardio. If you are comfortably working at the same intensity level every session, try the next level up and see how you do. (You can always make adjustments if it feels too difficult.) Do you have a favorite piece of equipment?  Forsake it every other session. You will get much more benefit by alternating between treadmill and elliptical. Bottom line, it’s best to mix it up – different intensities, different programs and different equipment.

5. Improve your pace score to improve your Q-Score.

Has improvement in your Koko Q-Score stalled even though you are working out consistently? Remember – Q-Score is a pace adjusted strength to weight ratio. Next strength test, really focus on getting the best pace score you can on the last, heaviest set for each of the four exercises in your strength test. Can’t get a decent pace score on that last set? Do fewer reps, recognizing that it is ok to stop as soon as your pace score starts to slip.

6. Reduce the amount of added sugar in your diet.

Over the next two to three weeks, work on cutting down your consumption of added sugar and you will lose body fat around your abdominal area. Your total added sugar intake should stay under 25 grams/day for women and 38 grams/day for men.  Of course, foods have natural sugar, that’s not what I’m asking you to avoid. Read food labels to watch for “added sugar.” It can come in the form of high fructose corn syrup, sucrose, dextrose, brown rice syrup, etc. If you are consistent with your Koko workouts and follow this added sugar rule, you’ll really notice the change in your waistline. (I have over the last three weeks!)

These simple changes can have a big impact if you keep at them consistently. Let me know how it goes!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Koko FitClub Franchising

Not necessarily!

Circuit training strength regimens have the ability to burn nearly as many calories per workout, build strength and improve aerobic fitness by 7 to 15%. The calorie burning and aerobic improvements from this type of strength workout make it a fair trade-off for a straight cardio workout. However, over the long haul, the calorie burn from circuit strength training easily trumps cardio alone. Here’s why…

In circuit strength training you move through a “circuit” of  resistance exercises, alternating muscle groups with little rest between, so your heart rate stays elevated. Sound familiar?

That’s because a Koko Smartraining workout IS circuit training! Besides providing a solid cardiovascular workout, Koko Smartraining develops lean muscle tissue. Lean muscle is a calorie burning machine. When you have a higher percentage of lean muscle in your body, your metabolic rate is higher. So, you burn more calories all the time, not just during exercise.

Speaking of calories burned during exercise, do you know that the Koko Smartrainer is the only strength equipment with the ability to track them? This comes in handy when you want to know how many you’ve expended each workout, but it can be deceptive for the reasons stated above. You may burn more calories during a straight cardio work out, but the 50 to 100 calorie difference will easily be bridged, then surpassed, as your metabolic rate increases through consistent Koko Smartraining.

So, next time you find yourself worried that you aren’t getting enough calorie burn from a Koko Smartraining strength session, remember that the most beneficial, long term calorie burn can’t be captured as a data point in the computer, but it makes all the difference in your health and appearance.

Koko makes it easy, so you don’t have to worry about a thing. Just 3 Koko Smartraining strength sessions per week, plus 3 to 4 Koko Cardio 15-minute sessions is all you need for a balanced, calorie burning, training plan.

Start burning, Koko Nation!

Michael Wood, CSCS
Chief Fitness Office
Koko FitClub

Koko FitClub Franchising

First thing I do is save it to my special Koko Monthly Report gmail folder, where I keep all of my past reports at my finger-tips. Then, I take a quick look back to compare past month’s total strength and cardio sessions to my current report to see if I’m slacking anywhere. (There was NO slacking in March!)

Next, I take a peek at my total calories expended between strength and cardio sessions. Let’s say in March it was 6,800 calories. If I was on the ball with my nutrition,  then I should have lost about two pounds with that level of caloric expenditure. (Every 3500 calories expended = one pound weight loss.) Just to be clear, my main focus is not weight loss, (body composition and the ratio of lean muscle to fat is what really matters,)this is just one way I keep myself honest about how I’m doing with the “calories in” side of the equation.

I then take a look at my total hours spent Smartraining. My personal goal is a minimum of 150 minutes a week of moderate–intensity exercise. That equates to 600 minutes or 10 hours a month.

Last, but not least, I end with my All-time Best Performance data at the bottom. These are like gold stars! I check to see if I added any new 1000 point workouts and  if I managed to beat my personal highest session for weigh lifted. (Love when I have managed to do that.)

I hope this inspires you to look a bit differently at your Koko Monthly Smartraining Review. The data and feedback it contains is something that only Koko can give you.  It can be incredibly motivating and will most definitely keep you on track if you give it some attention. Now, when May 1st rolls around, are you going to be as excited as I am to see that report?

Stay Koko Strong!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Koko FitClub Franchising

Speaking of spring and cardio…

I’d love for you to try the Koko Protocol designed for both treadmill and elliptical. Do it now,  at the beginning of the season and then again at the end of the season. You will be able to see how your cardiovascular system has improved over the three months (March through mid-May.) Keep me posted on your results and let me know what you think of the other spring Koko Cardio programs like Mt. Diablo, Bunker Hill Run and Camel Back Mountain.

Speaking of results…

I just completed an analysis of workout data for Koko members who have completed at least 168 strength sessions. That works out to be about a year of Smartraining if you follow the 3 strength sessions per week Koko prescription.

The average strength gain for these 568 members was 43.5%!

That’s impressive! The average number of strength sessions completed among this group was 238 and a few topped 700! This group also has an average Q-score of 73.2.

Around the country, the average strength gain per club has stayed pretty consistent at 13.4 %, excellent when you consider so many are brand new. There is also a sizeable group of clubs at around 25-29%.

But, I’d like to recognize the Koko Nuts in Easton, MA where the average strength gain is up near 33%. Bravo.

The incredible thing about all of these impressive fitness numbers? This is life changing stuff…and we are just getting started. There are thousands of Koko stories being written right now. Yours is one of them.

Keep up the great work and STAY KOKO STRONG!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub
Koko FitClub Franchising

The official total is in.

Total Koko Points earned during the 5 Million Point Challenge: 1.5 Million

Around here, we aren’t afraid of big, audacious goals.

But… for our first 5 Million Point challenge, it looks like we bit off more than we could chew. (Just wait until NEXT year!)

I wish we had been able to pull off 5 million points, but falling short of that total shouldn’t diminish what we did accomplish this weekend.  The excitement of coming together as a team to fight cancer (with some of you super-achievers logging in some BIG totals…you know who you are and I know your clubs will show their appreciation!) and the individual stories like Jody in Plainville who chose to log her cardio points in honor of a friend she just recently lost to cancer. We are also thrilled to share that Koko Nation really did rally to the call: Koko Cardio use during the challenge weekend was up a whopping 77% from the previous weekend during the same time period nationwide! 5 million points aside, lots of good stuff happened this weekend.

Some more good stuff: For hitting 30% of our goal, Koko FitClub will be making a donation to Relay for Life in the amount of $6000.

I can’t thank all of you enough for participating and I can’t wait until next year. We won’t miss the mark twice! In the meantime, keep up your great effort. I hope this got you fired up for the fundraising walk/run season ahead and inspires you to get involved with events through your local Koko FitClub. Use your healthy Koko Fit body this Spring to help local Relay for Life events or any other cause that motivates you. It feels good to do good. So go get ‘em!

Oh, and by the way? Next year, 5 million doesn’t stand a chance…Are you with me, Koko Nation?

Mike Lannon
CEO and Co-Founder
Koko FitClub
Koko FitClub Franchising

I’m fired up for this weekend and hoping that you’ll join me by getting out to your Koko FitClub and doing a little “CAHDIO” to support a great cause, the American Cancer Society Relay for Life.

The Koko FitClub 5 Million Point Challenge takes place over 24 hours this weekend starting tomorrow, Saturday, March 24th at 6am and ending Sunday morning at 6am.

You can find the official details of the challenge below.

Whether you pick the treadmill, elliptical or both, my family and I will be hiking and climbing right along with you at our local club in Plainville. What a great feeling to do a nice interval workout, something good for our bodies,  while at the same time helping others.

Stay Koko Strong!!!

****

For 24 hours during the weekend of March 24-25, 2012, Koko FitClub members will link arms virtually with their fellow “KokoNuts” across 27 states to raise money for cancer research.

The first ever Koko FitClub “5 Million Point Challenge” will capitalize on the ability of the innovative fitness club’s patented Smartraining™ technology to do something no other health club can do: collect and compile all the exercise activity data of its members nationwide and translate it into “Koko Points” to be tallied toward a unique fundraising goal. Every time a member comes to Koko FitClub they earn Koko Points for their workouts based on their effort and performance. During this 24-hour period, members will be challenged to earn and contribute the Koko Points from their “Koko Cardio” workout sessions to raise money and awareness for cancer research and treatment. If Koko members nationwide can collectively reach the 5 million point total in 24 hours, Koko will donate $20,000 to the American Cancer Society Relay for Life.

“It’s a great way to turn our members’ efforts directly into a financial contribution to battle against a disease that touches too many of us,” said Koko co-founder Mike Lannon. “I am always energized to see the amazing results individual members achieve with Koko and how it can truly change their lives. This challenge will rally Koko Nation together as a whole to achieve a goal that helps improve the lives of others.”

“Many of our members support local charity walks and runs this time of year, and we see our 5 Million Point Challenge as a great way to kick off their efforts right here at Koko. It’s a great motivator and a great cause.”

Koko FitClub bills itself as the “world’s first automated personal training studio.” Their one-of-a-kind patented technology creates precisely customized strength and cardio workouts for members based on their personal goals and fitness ability.

Through this technology, called the Koko Smartraining System, Koko is able to provide each member with high-efficiency workouts that eliminate wasted time and boredom while achieving lasting, quantifiable results. In fact, Koko workouts deliver twice the results in half the time as a traditional “gym” workout, and each workout changes daily based on members’ individual goals and progress.

Plus, Koko’s technology enables members to digitally track their workout performance and monitor their progress online. For each 15-minute Koko Cardio session or 30-minute strength session completed, members earn Koko Points, a score that helps to quantify their progress over time. These Koko Points will be the tallied for the 5 Million Point Challenge .

The Koko FitClub 5 Million Point Challenge takes place from 6am Saturday, March 24, 2012 to 6am Sunday, March 25, 2012. To participate, members simply sign up for and complete at least one 15-minute Koko Cardio session during the challenge times.

Not only are we springing ahead this weekend, we are also in the midst of a gorgeous stretch of weather here in Boston that’s nudging the thermometer up into the 60′s and the exercisers outside in shorts and t shirts. Many of you are lucky enough to live in a climate where you can get outside in nice weather for much of the year, but emerging from winter in a northern climate is a euphoric feeling. I can’t wait to get outside.  I’ve worked to capture that desire in the latest batch of Spring Cardio, (because spring weather is temperamental and we can’t always BE outside,) with even more outdoor and landmark inspired workouts.

I think you are going to have a lot of fun with these. Fueled by great ideas from you, our members and Koko owners, for programs inspired by favorite hikes in your communities, I’ve already heard enthusiastic  praise for these new programs from the team of Koko HQ testers.

Here’s a taste of what’s coming next week:

Treadmill

Mt. Diablo, CA (Moderate Intensity) Based on an actual hiking trail near our Danville, CA club with elevation of 3,849 ft, imagine breathtaking views from the summit!

Camel Back Mt., AZ (High Intensity) Come with me to Scottsdale, AZ for a hike that will push you to speeds of 4.0 mph with 12‐15% incline, replicating the 2,700 ft Summit Trail on iconic Camel Back Mountain. Phew! We don’t want to do this hike in the summer!

Elliptical

Boston “Pru” Climb (High Intensity) And we’re back to Boston! Start on Boylston Street downtown and get set for this 1100‐step climb up the 50+ stories of Boston’s’ famous Prudential Building.

Bunker Hill Stair Run (High Intensity) “Don’t fire until you see the whites of their eyes.” Dash up the almost 300 stairs of the Revolutionary War landmark, Bunker Hill Monument in Charlestown, MA. You’ll swear that you’re actually at the top of this historical monument when you finish – can you see Boston Garden?

Have fun with this latest round of cardio. And if you have any great ideas for future locations we should hike together, send them my way.

Happy Hiking!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub
(By the way, check out the brand new Koko FitClub Website!

Koko FitClub Franchising

Consistency and progression.

Let’s start with progression. Progression is defined as changes within exercise sessions and programs that can include: the amount of weight lifted, the number of repetitions, the speed at which repetitions are performed  -  AKA Koko’s  “pace” –  the duration of workouts and the ordering of exercises. Progression is necessary because the human body is an incredibly adaptable machine. If we don’t effectively challenge it, because we continue to be stuck in the same old exercise routine, the fitness benefits from said routine will hit a “plateau.” Maybe we stop losing weight or we no longer seem to be able to add more muscle or get any fitter. Very demotivating.

The beauty of Koko Smartraining is that exercise progression is managed for you automatically with each session, each week, each month and each eight-week program. You may not even notice the changes in weight or how the pace has become slower, but your body does. No plateaus.

Koko has progression covered for you.

What about consistency?

Koko FitClub has created a motivating, prescriptive workout that is customized based on your goals and fitness level, one that progresses automatically so you never plateau. All you have to do to see the benefits is show up consistently.

You have to show up.

The world’s best workout won’t work if you aren’t consistently showing up and getting it done. There is no other secret to getting the fitness results you want, simply show up at Koko FitClub for three weekly strength sessions and four weekly cardio sessions.

I know you can do it…Now, go, go GO!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Koko FitClub Franchising

Our hearts are incredibly strong muscles, and we keep them healthy by moving our bodies, but Americans just don’t move enough. With more than 2 million heart attacks and strokes a year, and 800,000 deaths, cardiovascular disease is the leading cause of death in the United States. That’s a sobering 2,200 deaths per day on average. And, the Center for Disease Control (CDC) reports that individuals who are overweight or obese are at greater risk of dying from cardiovascular disease.

Health.com states, “one cardiovascular death per year may be preventable for every 145 people who are persuaded to walk at least two hours a week, according to researchers at the Centers for Disease Control and Prevention in Atlanta.”

Research has shown that sedentary individuals who begin a regular program of exercise have the potential reduce their risk of a heart attack by 35 to 55%.  In another study, Harvard researchers found an approximate 20% reduction in heart-disease risk for individuals who most frequently found the time to vigorously exercise. Types of activity included: running or jogging, swimming laps, and playing tennis. Even the most basic aerobic exercise showed benefit. Walking 3 miles or more a week resulted in a 10% reduction in risk. Other moderate exercises include golf and yard work.

At Koko, both the circuit-based, strength workouts on the Smartrainer and the high intensity interval training you do for Koko Cardio are already making your heart healthier. If you add a couple of extra sessions of Koko Cardio each week, starting this American Heart month, you can even further reduce your risk of cardiovascular disease. What are you waiting for?

Speaking of hearts, Valentine’s Day is only a few days away. What better way to show your love than to share Smartraining with your spouse, friends and family members. You may be introducing them to a new love – the love of exercise! For everyone who thinks they hate exercise, they only hate the negative experiences they have had in the past; discouraged by the “failures” and frustrations. The gift of Koko will be the best Valentine they’ve ever received. It’s a gift of good health that sends the message “I want you around to love for years to come!”

Here’s to your Healthy Heart!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Koko FitClub Franchising