Tag Archives: aging

Does your workout take advantage of the best learning about exercise?

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Best learning about exercise built into Koko FitClub workoutsI’m an exercise physiologist by training with a keen interest in keeping up with the very best research. I use it to design your Smartraining workouts! There’s solid science behind the Koko FitClub workouts planned for you each and every visit – so you don’t have to think about it. That’s why you’re here, right?

So, while I generally keep this stuff “behind the curtain,” I spotted a couple studies recently that not only reinforce the Koko Smartraining methodology BUT they have awesome motivational value. (You know my ultimate goal – successfully convince you to keep up with your workout prescription of 3 strength and 4 cardio a week!)

The first study, from the Journal of Obesity1 looked at the effect of high intensity cardiovascular exercise on male body composition. These men did interval training workouts that looked like this: 8 seconds of hard work followed by 12 seconds of light work. This workout was done for 20 minutes, three times a week for 12 weeks. The men in the study showed excellent improvements in aerobic capacity (15% increase,) a reduction in visceral fat (17% decrease) and significant increases in lean muscle level.

Once again, proof that it’s not the quantity of  exercise you do when you’re at Koko FitClub, but the quality of exercise that matters.  And, there’s no reason you won’t see the same type of results by just sticking to your Koko Smartraining exercise prescription.

The second study appeared Archives of Internal Medicine2 using research from the renowned Cooper Clinic and the University of Texas’ Southwestern Medical Center in Dallas, Texas. The research involved men and women who were tested for fitness at age 50 and then again surveyed about general health a decade later.

What did they learn? “Physical fitness at midlife made healthy aging — long considered a contradiction in terms –a distinct possibility.” The fittest 1/5th in their 50′s had far fewer chronic conditions in their 60′s, ( by more than half,) than the folks in the lowest fitness category.

What does that mean for you? When your Q-score and lean muscle level goes up, or your eBMI goes down, the immediate payout is that you look and feel better right now. Turns out, you are also banking that fitness so you look and feel great for years to come. It’s an investment in healthy aging so you can enjoy your entire life!

All this by meeting your Smartraining exercise prescription of 3 strength and 4 cardio a week. Could it be any easier to take advantage of the best learning about exercise? No way. Now go hit the club!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Koko FitClub Franchising

1Journal of Obesity link – http://www.hindawi.com/journals/jobes/2012/480467/

2 Archives of Internal Medicine link – http://archinte.jamanetwork.com/article.aspx?articleid=1352789

A Healthy Fitness Habit for Life

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Health, Happiness, Longevity

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

 

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

Turn Back the Clock to a More Youthful, Fit You

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Brrrrr! It’s cold and DARK here in the northeast. And in another week, we will be turning the clocks back. We could very easily go into hibernation mode. Instead, let’s embrace the alternate meaning of the phrase turn back the clock. Reclaim your youth. Koko Smartraining can do just that. Help you turn back the clock...

Even in the “olden days” people wanted to stay young. In 1513, legend has it that Ponce de León landed in what is now Florida, searching for the fountain of youth. The Spaniard had no luck finding the restorative waters, but his name is forever associated with the quest for youth and longevity. In modern times we are seemingly all Ponce de Leóns- seekers of youth who spend crazy money on creams and plastic surgery and antioxidant packed beverages. We are looking  in the wrong place.

One of the best ways to get a body that can hold out against the nastiest side effects of aging is not found in a jar or on an OR table; It’s being active and maintaining lean muscle tissue. Koko Smartraining will help you feel like you’ve turned back the clock by building and maintaining the muscle that slows down the effects of time on your body.

You might not want to hear it, but here are some cold, hard facts about your aging body:

If you aren’t doing something about it, your body loses a half pound of lean muscle tissue every year after the age of 25. This doesn’t mean you are just losing a half of pound of weight each year, (wouldn’t that be great?) your body is losing its most critical mass. Rapidly. This is bad. Lean muscle tissue is what keeps your metabolism high, burning lots of calories, keeping your weight under control and giving you strength and energy to go about your life. As the percent lean muscle in your body drops, you begin to notice a lot of things we write off as symptoms of “getting old.” Middle age spread, low energy, poor range of motion, lack of balance and flexibility; all can be attributed in very large part to diminished lean muscle tissue.

Now the good news: That “if” heading up the last paragraph? It’s a big one. It means you aren’t completely powerless in the face of what the progressing years are doing to your body. Turn back the clock…

With strength training, you can gain back what you’ve lost and rev up that sluggish metabolism. You can also build more lean muscle tissue than you’ve lost. A 60 year old man with the same muscle mass as an average 25 year old, will have the metabolism of an average 25 year old. Isn’t that incredible? Three 30 minute trips on the Koko Smartrainer each week, consistently, is all it takes. All it takes to turn back the clock…

Strength training on the Koko Smartrainer also fights back other symptoms of aging. It prevents bone loss and improves bone density. It improves flexibility, balance and range of motion in joints and tendons. This leaves you with a much lower risk for falls and injuries and much better mobility and independence as you move through your later years. You can be the 90 year old no one believes is a day over 70. Turn back the clock…

Isn’t it a great feeling to know that you aren’t powerless against aging and the march of time?  So, don’t just turn back the clock next weekend, start today. At your Koko FitClub.

Mary Obana

President & Co-Founder
Koko FitClub

A well written, informative story on the topic of muscles loss and aging  can be found on NPR at http://n.pr/91aLmm

 

 

8 Ways to Avoid “Creeping Obesity” Like the Plague

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Be aware of liquid calories. The average person consumes an extra 450 calories a day from soft drinks, sports drinks, juice, iced tea, alcohol, etc. This can add up to almost a pound/week!

 

We all suffer from portion distortion these days- don’t be a victim! Keep portion sizes no bigger than the size of your fist.

 

Avoid fast food restaurants. A typical lunch time meal at McDonald’s can total a whopping 1650 EMPTY calories!

 

Skip the late night eating. This is a time where many of us tip the scales and exceed our daily caloric needs and after 8 PM, your metabolism begins to slooowwww down.

 

Naturally curb you hunger and cut down on the calories you take in at each meal by first drinking two 8 ounce glasses of water.

 

Limit the sports bars. Some brands contain as much as 500 calories! Or, try eating a half a bar at a time.

 

Eat a healthy high protein breakfast. Not only will it require more calories to digest, it will stick with you until lunch so you don’t fall victim to a caloric snack attack before lunch.

 

Sharing is nice. When eating out – if you can’t skip dessert all together – split portions among your dinner companions.

 

 

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub