Tag Archives: 4th of July

Happy 4th of July! Watch Koko’s Declaration of Fitness Independence o)

Posted on by

Happy 4th of July Koko Nation!

We are feeling extra revolutionary today. In the spirit of our forefathers who knew they could create a country that worked better for everyone –  Koko FitClub has created fitness that works better for the 84% of us for whom gyms just don’t cut it. Here’s a little something we call the Declaration of Independent Fitness.  Enjoy! :)

If the player doesn’t show above, you can watch it here - http://youtu.be/jfFiMqid1RE

Enjoy the Day’s Festivities!

Mary Obana
President and Co-Founder
Koko FitClub

Koko FitClub Franchising 

 

4th of July Potluck Peril Prevented by Purposeful Play

Posted on by

Editors Note: We had so much fun with this last summer, we had to repost for those of you who missed it! Happy 4th!

I love the 4th of July. Nothing says summer like parades, fireworks and neighborhood cookouts. Though I’m fully aware of the calories in/calories out equation, this is one tough holiday when it comes to intake. I’m always tempted to go a little overboard. (What to do when there are 3 different kinds of potato salad, 5 plates of brownies, pitchers of margaritas and that fluffy jello salad with the little marshmallows in it at the potluck table?) What helps me out on the 4th of July is that there is all kinds of calorie-burning fun to be had. So, how about taking that Koko bod outside and playing a little?

Just for fun, here’s a couple of 4th of July inspired calorie equations to inspire some play time:

If: you take a leisurely swim with the kids for an hour (400 calories spent)

Then: don’t feel so bad about eating a 1/4 lb cheeseburger with veggie toppings and condiments (350 calories consumed)

 

If: you go boogie boarding with your granddaughter for 30 minutes (100 calories spent)

Then: don’t feel so bad about drinking an 8oz glass of sweet tea (100 calories consumed)

 

If: You clean the house for 2 hours before company arrives (400 calories spent- though not technically fun it counts for some serious calorie burning!)

Then: don’t feel so bad about eating one cup of homemade potato salad (358 calories consumed)

 

If: you play badminton against your neighbors for an hour (300 calories spent)

Then: don’t feel so bad about eating 2 small brownies (224 calories consumed)

 

If: you play in a neighborhood softball game for an hour (300 calories spent)

Then: don’t feel so bad about eating 1 cup of strawberry ice cream (200 calories consumed)

 

If: you ride your bike with your nephew for a half hour and work up a light sweat (200 calories spent)

Then: don’t feel so bad about having a 12oz beer (150 calories consumed)

 

Summer is about fun, and your fit Koko body lets you to have more of it. Get out there and play. It will help mitigate the flabby consequences of the cookout table- just keep the old calories in/calories out equation in mind.

Have a happy, healthy 4th my friends!

Mary Obana
President and Co-Founder
Koko FitClub

 

5 Tips to Get Fit in Time for Summer

Posted on by

Memorial Day is upon us, Koko Nation, and the warm weather is here. The time is now to shed any “winter hibernation” weight that we may have added these past few months. Stick to these 5 tips every day and you will be leaner, meaner and beach-ready by the 4th of July. You may recognize some of these tips from you spring Koko Cardio programs. I can’t stress often enough how these simple changes can positively impact your effort to lose weight.

1. GET MORE SLEEP: You need to follow a routine of getting 7-8 hours of sleep a night. Notice the word routine.

2. DRINK MORE WATER: Drink 16 oz. of water when you wake up. This will help jump start your metabolism. (Research shows by as much as 29% over the next 3 hrs.)

3. EAT BREAKFAST: Never – I mean NEVER – skip breakfast. No excuses! Think of breakfast as “food for fuel” to get you started for the day. Break the fast. Research shows if you skip breakfast, you increase your chances of becoming obese.

4. ELMO (Eat Little Meals Often): Eat 5-6 smaller, healthy,  meals/snacks throughout the day. This will help to maintain optimal energy levels during the day and avoid a mid-afternoon blood sugar crash that undermines our best intentions to eat reasonable portions of healthy food.

And last but not least…
5. GET TO KOKO FITCLUB: 3 strength sessions and 3 cardio sessions a week will have you ready for your beach reveal before you know it.

Have a safe and happy Memorial Day weekend!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

 

4th of July Potluck Peril Prevented by Purposeful Play

Posted on by
UncleSamKokoI love the 4th of July. Nothing says summer like parades, fireworks and neighborhood cookouts. Though I’m fully aware of the calories in/calories out equation, this is one tough holiday when it comes to intake. I’m always tempted to go a little overboard. (What to do when there are 3 different kinds of potato salad, 5 plates of brownies, pitchers of margaritas and that fluffy jello salad with the little marshmallows in it at the potluck table?) What helps me out on the 4th of July is that there is all kinds of calorie-burning fun to be had. So, how about taking that Koko bod outside and playing a little? 
 
Just for fun, here’s a couple of 4th of July inspired calorie equations to inspire some play time:
 
If: you take a leisurely swim with the kids for an hour (400 calories spent)
Then: don’t feel so bad about eating a 1/4 lb cheeseburger with veggie toppings and condiments (350 calories consumed)
 
If: you go boogie boarding with your granddaughter for 30 minutes (100 calories spent)
Then: don’t feel so bad about drinking an 8oz glass of sweet tea (100 calories consumed)
 
If: You clean the house for 2 hours before company arrives (400 calories spent- though not technically fun it counts for some serious calorie burning!)
Then: don’t feel so bad about eating one cup of homemade potato salad (358 calories consumed)
 
If: you play badminton against your neighbors for an hour (300 calories spent)
Then: don’t feel so bad about eating 2 small brownies (224 calories consumed)
 
If: you play in a neighborhood softball game for an hour (300 calories spent) 
Then: don’t feel so bad about eating 1 cup of strawberry ice cream (200 calories consumed)
 
If: you ride your bike with your nephew for a half hour and work up a light sweat (200 calories spent)
Then: don’t feel so bad about having a 12oz beer (150 calories consumed)
 
Summer is about fun, and your fit Koko body lets you to have more of it. Get out there and play. It will help mitigate the flabby consequences of the cookout table- just keep the old calories in/calories out equation in mind.
 
Have a happy, healthy 4th my friends!
 
Mary Obana
President and Co-Founder