Step Up! The Koko FitClub 5 Million Point Challenge to fight CANCER.

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For 24 hours starting Saturday, May 4 at 8am, Koko FitClub will host our second annual Koko 5 Million Point Challenge in partnership with the American Cancer Society Relay For Life©.

We’re challenging our members, friends and neighbors in the community to come in to Koko FitClub during this 24 hour period and do just one 15-minute Koko Cardio session on your choice of the treadmill or elliptical.

DO YOU HAVE 15 MINUTES TO FIGHT CANCER IN OUR COMMUNITY?

All are welcome! We’re not looking for monetary donations – we just want your Koko POINTS!  Each 15-minute Koko Cardio treadmill or elliptical session completed during those 24 hours earns 500 points towards our goal of 5 Million Points nationwide.  If we meet our goal, Koko FitClub will donate $20,000 to Relay For Life© so they can fund support services for cancer survivors and their families right in our own communities.

DON’T DELAY!

Members: call, email or visit your Koko FitClub today and reserve your Relay time slot. Sign up for one 15-minute Koko Cardio session during the weekend of May 4. Want to do more? Sign up for TWO sessions!

Not a Koko FitClub Member? That’s ok! You can sign up for the challenge here: http://kokofitclub.com/Relay-For-Life.html Your local Koko FitClub will reach out to you so you can reserve your Relay time slot and they can set you up with a FREE 15-day Koko Membership.

Yup! That’s what I said:
FIGHT CANCER FOR 15 MINUTES…WE’LL GIVE YOU 15 DAYS OF KOKO FREE!

So, share this post with your friends, family, spouse, kids – anyone who is interested in giving 15 minutes of exercise to fight cancer. And, as a thank you to our guests, we’ll give them 15 DAYS of Koko for free.

LAST BUT NOT LEAST: TELL US, WHO WILL YOU “STEP UP” TO FIGHT CANCER FOR ON MAY 4?

We all care for people who have fought this battle. This is an event to CELEBRATE their strength and honor their spirits. An important part of this celebration is the opportunity for you to designate your efforts in honor of the bravest fighters you know. More details to come.

So what are you waiting for?  Get your walking shoes spruced up and your team rallied!  Let’s ALL STEP UP to fight cancer TOGETHER!

9 Tips to Spring Clean Your Refrigerator – Blogging National Nutrition Month

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By  Debra Wein, MS, RD, CSSD, NSCA-CPT, CWPD

I'm Blogging National Nutrition Month

March is National Nutrition Month and this year’s theme is “Eat Right, Your Way, Every Day.” That, of course, aligns perfectly with the Koko Fuel approach! It’s about building healthy eating habits that are sustainable for a lifetime instead of turning your life upside down with labor-intensive, unsustainable fad diets.

It is also oh-so-close to the first day of spring! Spring cleaning your fridge is a great first step to “Eat Right, Your Way, Every Day.”

9 Tips to Spring Clean Your Refrigerator

1.    Take the all or nothing approach and get rid of all of the highly processed foods in your fridge.  Anything that has additives or preservatives or anything in the ingredient list that is not a whole food, throw out.

2.   Store all perishable items at the front of the shelf so you easily access them and use them before they go bad.

3.   Cut up fruit in a bowl or low-fat Greek yogurt is a great option to keep at eye level at the front of the shelf so you can easily grab it when you get hungry.

4.    Make sure your fridge is set to the right temperature to prevent any food-borne illnesses from occurring. (The refrigerator should be set to 38 degrees and the freezer to zero degrees.)

5.    Throw out all of the soda in your fridge whether it’s full sugar, reduced sugar or no sugar.  It is not healthy for you or your waistline.  Replace with water or sparkling water (if you want that carbonation.)  Keep fresh lemons, limes or oranges on hand to flavor the water or add a splash of 100% fruit juice.

6.    Throw out all full-fat cheeses, yogurts and milk.  Replace with 1% or fat-free milk and low-fat or non-fat Greek yogurt, and reduced-fat cheese.  Yogurts can contain a lot of sugar so make sure you get plain yogurt and add fresh fruit or a little honey.

7.    Don’t store your milk cartons on the refrigerator door. It will spoil quicker as the temperature fluctuates and is usually at least a degree or two warmer than the main compartment.

8.    Stock your fridge with lean proteins such as lean ground turkey or fish.  These are the heart healthy, waistline friendly proteins that should be the staples of your diet. Red meat and processed meats such as bacon and sausage should be eaten sparingly.

9.    If you tend to forget about the vegetables in your vegetable crisper, move them up and into the main compartment at eye level.  You are more likely to use them if you see them.

These are just the kind of simple, straightforward tips we built into Koko Fuel School to make it easy for regular people to put nutrition theory and best practices into action.

Would love to hear from you! Did I inspire you get cleaning?

Today’s blog post comes courtesy of Debra Wein, MS, RD, CSSD, NSCA-CPT, CWPD Besides being the brains behind the innovative new Koko Fuel,  Debra is a nationally recognized expert on health and wellness and has designed award winning programs for both individuals and corporations across the country. She is president and founder of Wellness Workdays, a leading provider of worksite wellness programs, and has nearly 20 years of experience working in the health and wellness industry. Debra’s interests include bringing the latest developments in nutrition, fitness and wellness to her clients and to anyone who will listen. Her goal is to inspire individuals to make simple and positive changes in their lives that improve their health.

Koko FitClub: Customized Exercise. Customized Nutrition. Amazing Results.

Try a complimentary Koko FitClub workout near you!

Change lives with us! Find out about becoming a Koko FitClub franchisee here!

21-Day Koko Booster Exercise & Nutrition Challenge Update: Week 2

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Karin has taken the 21 day Koko Booster exercise and nutrition challenge

Karin of Koko FitClub Herndon and all her Koko lanyards!

Josie and Karin in Northern Virginia are into week two of their 21 day Koko Booster program and they have been fantastic in keeping up with the Booster workout schedule. They also have been successfully incorporating their Booster meal plans into their busy lives.

Just to recap, two of our Northern Virginia clubs, Koko FitClub Herndon and Koko FitClub Ashburn each challenged a member to do a 21-Day Koko Booster Program, and to share their experiences and results with all of us. The 21-Day Koko Boosters are new with the launch of Koko Fuel and include customized, fully integrated strength, cardio and nutrition plans.

Heading into week two, here’s where they stand:

Josie, our 44-year-old mobile DJ from Koko FitClub Ashburn, has lost four pounds, her “Q” score is up to 18 and she’s lowered her eBMI to 46.6. (Remember, the eBMI number aligns with the traditional BMI scale but, unlike BMI, takes into account the amount of lean muscle in your body, a key medical indicator of your health.) Way to go, Josie!

“The strength work outs have been tough, but I am loving the results and the way that I feel,” she said. “The Fuel plan has given me a better understanding of how to plan meals that incorporate more fruits, vegetables, lean meats and healthy grains.”

Josie currently has a lean muscle level of 168.5 pounds.  The more lean muscle you have, the more calories your body burns during exercise AND at rest.  Lean muscle determines your metabolism and energy levels and affects your strength, agility and even your ability to fight disease.  As she continues on her fitness path, Josie may see her lean muscle level drop along with her total weight, but that’s to be expected. It’s impossible to lose only body fat when your goal is to lose a significant amount of weight. What her Koko Smartraining strength program will do is minimize muscle loss. We will see her lean muscle level make up an increasing percentage of her total body weight, and that will be reflected as a lower eBMI number!

Karin, our 53-year-old school bus driver from Koko FitClub Herndon has kept her weight in check and slightly reduced her eBMI to 25.6.  Her goal is to get stronger and increase her lean muscle level, which is currently 102 pounds. Love your consistency, Karin!

“I have tried the Koko Fuel recipes and especially love the turkey chili and all of the quinoa options,” she said.  “My family and I have been really focusing on making more healthy choices and are experimenting with different Greek yogurts to find one we like.”

Check in weekly to watch Josie’s and Karin’s progress as they incorporate workouts and meal planning into their daily routines and cheer them on as they start seeing results!

Keep up the great work ladies. Koko Nation is rooting you on!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub
Customized Exercise. Customized Nutrition. Amazing Results.

Try a complimentary Koko FitClub workout near you!

Change lives with us! Find out about becoming a Koko FitClub franchisee here!

Super Food Sunday: Lemons!

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Lemons are a powerful super food

Feeling a little sour about the end to another weekend?  Slice in to this week’s Super Food Sunday post and we’ll see if I can take that “sour puss” off your face.

What Is It?
The Lemon is a member of the “Rutaceae” family.  Of all the members of the “Rue” family, the “Citrus” children are the most favored.  The Citrus Clan includes some of the most well-known and economically important fruits in the world – Oranges, Grapefruits, Limes and this week’s Super Food, Lemons!

Lemons are an ancient food. Their history traces back to Jerusalem in the 90s BC! They found their way to the Americas in1493 when Christopher Columbus brought lemon seeds to Hispaniola. (And, do you remember that Columbus was also responsible for introducing hot peppers to the new world?) The Spanish conquest of the new world quickly spread lemons throughout the Americas, but it wasn’t until the 19th century that lemons were increasingly planted in Florida and California.

A “C-Note” for Your Health
As ordinary as the lemon may seem, they pack a seriously sour punch of “superness.” At only 12 calories, the juice of an entire lemon has an incredible one-third of the recommended daily value of Vitamin C.  With all that Vitamin C, it’s no surprise that Columbus was so fond of the bright yellow fruit – remember that lemons were used to cure Scurvy, which was a big problem for sailors.

While Scurvy is no longer a problem, Vitamin C is still a critical nutrient. And, not just because it may reduce the chance of catching a cold. (It’s still unclear if Vitamin C has an impact on immunity). Vitamin C plays a role in building collagen – an important structural component of blood vessels, ligaments, tendons and bones.   In Vitamin C is also required for the “synthesis of carnitine, a small molecule that is essential for the transport of fat into cellular organelles called mitochondria (do you remember this Facebook Fun Fact Friday question?) where fat is converted into energy.” Translation: lemons help us burn fat, as opposed to carbohydrates, for energy…and this is a good thing.

Be Smart, and Make it Tart!
On top of the numerous benefits provided by the high levels of Vitamin C, Lemons can lay claim to many more health advantages. Interestingly enough, when the juice of a lemon is mixed with water the benefits of lemons become even greater…so, be smart and make it tart.

Balances pH
Strangely enough, lemons are an incredibly alkaline food.   Yes, on their own, they are acidic, but inside our bodies they become alkaline. And, as you may or may not know, an alkaline body is a healthy body.

Helps with Weight Loss
We’ve already discussed the role Vitamin C plays in helping the body to burn fat for energy, but the story gets even better.  Lemons are high in Pectin Fiber, which helps fight hunger cravings.   It has also been shown the people that maintain a more alkaline diet lose weight faster.

Aids Digestion & Acts as a Natural Diuretic:
Lemons are high in vitamins and minerals that help loosen toxins in the digestive tract and can help to alleviate digestive distress. Lemon juice also helps flush out unwanted substances (a.k.a. you make more trips to the loo.)

Powerful Antioxidant
Lemons pack an impressive punch of antioxidants, so get ready to pucker up.  Loaded with flavonoids (much like red wine & dark chocolate,) getting more lemon into your diet can help decrease the risk of heart disease, reduce inflammation and fight certain cancers (pancreatic and stomach to name a couple.)  More recent studies suggest that lemons play a role in helping protect the brain and preventing strokes.

If Life Gives You Lemons…Say “Thank You!”
It’s hard to deny the lemon’s place in the super food family. Not only do they add abundant flavor to a variety of dishes and drinks, but they also boast a ton of health benefits.  They are a tremendous “natural cure” for things like reducing fever and relieving the itch from poison ivy or insect bites.  They are widely available, affordable and they smell great.  The bottom line is, whoever coined the term “when life gives you lemons, make lemonade” did not remotely understand that the lemon is one of life’s greatest gifts.

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub
Customized Exercise. Customized Nutrition. Amazing Results.

Try a complimentary Koko FitClub workout near you!

Change lives with us! Find out about becoming a Koko FitClub franchisee here!

No Joke! Laughing Has Serious Health Benefits.

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It’s not the Miles, it’s how you live them. (Video)

It’s hard to argue that laughing is infectious – tell me you didn’t at least giggle while watching that video. It’s also hard to argue that after a good “laugh fest,” you feel better – both physically and mentally.  Did you know the effects of laughter and exercise are very similar?  This is where you say something like: “Is this some sort of joke? Does laughter really provide health benefits that are similar to exercise? ” According to the new field of “gelotology” – the study of laughter and its effects on the body – it sure does!

This is good news people, and for some, maybe that’s all you need to know – laughter has health benefits.  After all, if we enjoy laughing, that’s likely reason enough to continue to laugh.  But, if you are like me, curious about how something as great as laughing can provide health benefits similar to exercise, then put a smile on your face and read on.

Laughter experts, (is that an awesome job or what?) Dr. Lee S Berk and Dr. Stanley Tan, were among the first to discover that laughing helps maximize many functions of various body systems.  One of the key findings of their study was that laughter optimizes hormones in the endocrine system, including decreasing the levels of cortisol and epinephrine, which leads to stress reduction.

Cortisol is a key hormone when it comes to exercise and weight loss, and “less is better.”  Cortisol is a “catabolic” hormone, which means that it breaks tissue down (as opposed to building tissue up the way testosterone, growth hormone and insulin do.)  We all know that consuming too many calories and not exercising regularly lead to weight gain, but there are other factors that can make weight loss more difficult.  One of those factors is high cortisol, largely from chronic stress.  If something as simple and enjoyable as laughter has the ability to decrease cortisol levels, start your “LOL” prescription immediately.

Decreasing stress is definitely a shared benefit of laughter and exercise, (unless you are exercising too long – it’s no coincidence that a Koko Smartraining strength workout is only 30 minutes,) but the comparisons don’t stop there.

Blood Flow:
When we laugh, our pulse and blood pressure go up, we breathe faster and send more oxygen to our muscles and organs.  That increased level of oxygen in our blood gives us more energy.   Similarly, exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And, when your heart and lungs work more efficiently, you have more energy to go about your daily routine.

Immune Response:
As we discussed already, laughter decreases stress, which in turn, improves the functioning of our immune system.  Some studies have shown that laughing and the ability to use humor raises the level of infection-fighting antibodies and boost the level of immune cells.  Laughing also increases the response of tumor and disease killing cells, such as T-cells, and defends against respiratory infections by the immunoglobulin created in saliva.  In the same vein, exercise can boost your immune system by providing a boost to the cells in your body that are assigned to attack bacteria.


Calorie Burn:
Last, but not least, laughing burns calories! When you laugh, you are giving your diaphragm and abdominal, respiratory, facial, leg and back muscles a light workout.  Maciej Buchowski, a researcher from Vanderbilt University, conducted a study in which he measured the amount of calories expended in laughing.  Mr. Buchowski concluded that 10-15 minutes of laughter burned 50 calories.  (Imagine the effect I could have on the calorie burn for Koko Cardio if I worked in a stand up routine…)
While those 50 calories are a nice bonus and add up over time, don’t skip today’s workout because you watched “Bridesmaids” last night.  One piece of chocolate has about 50 calories.  At the rate of 50 calories per hour, losing one pound would require 12 hours of concentrated laughter. The world record for non-stop laughter, held by Belachew Girma, is 3 hours and 6 minutes.  That said, some interesting fitness trends have emerged that combine exercise with laughter; check one of them out here – you won’t be disappointed (but you may decide my Koko Cardio stand up routine isn’t such a brilliant stroke of genius.)

So my friends, as contrary as it sounds, humor and laughter should be taken seriously when it comes to the impact they have on our health and wellbeing.  After all, this “medicine” is fun, free, easy to use and doesn’t require a prescription.  Since laughter pre-dates speech by perhaps millions of years, we can conclude that laughter the most ancient of medicines still being used today.

I hope that every mile of your journey is filled with the wonderful sounds of laugher, that you find humor in as many situations as you can, and that you take the time to stop and laugh with the people you care about the most.

Laugh more…live better!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub
Customized Exercise. Customized Nutrition. Amazing Results.

Try a complimentary Koko FitClub workout near you!

Change lives with us! Find out about becoming a Koko FitClub franchisee here!