Tag Archives: Koko Fitness

Results are IN! The 2013 Koko 5 Million Point Challenge to Benefit the American Cancer Society Relay For Life

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Hello Koko Nation!

This weekend, for 24 hours, our members, FitCoaches, owners, staff, friends and families across Koko Nation came together for the second annual Koko 5 Million Point Cardio Challenge, to hike and climb our way towards a common mission – to support the people we know and love who are battling cancer, and help them win.

Our goal:  to earn 5 Million Koko Points and donate our “steps” to help the American Cancer Society raise money for its Relay For Life® efforts, while raising awareness about the importance of regular exercise in the prevention and treatment of cancer.

This year, we strengthened our partnership with ACS, and they are thrilled to make our cardio challenge a regular part of their annual Relay For Life efforts. We are proud to say that Koko Nation ROCKED it this year, earning a whopping 4,272,450 Koko Points during the 24-hour challenge…a major achievement! This is 180% more points than we earned in 2012, and means a $10,000 contribution to the American Cancer Society, which will be distributed across Relay For Life teams in local Koko FitClub communities.

We are so thankful and appreciative of everyone who participated…you truly amazed and inspired us all.

There are so many incredible stories that came out of this weekend’s event. Some members took their personal challenge to a whole new level by walking the equivalent of a marathon – 26.2 miles of Koko Cardio sessions – to show how Boston Strong they are. Seth Miller and Chris B. of Plainville…we’re talking about you.  We look forward to hearing more great stories and seeing your pictures, so please share them on facebook.com/kokofitclub.

There were orange tutus and orange full body stockings. There was music and fun. Kids and laughter. There was a palpable feeling of positive energy across Koko FitClubs everywhere, and we cannot wait for next year.

Each club has a list of the final points across Koko Nation, so be sure to check with your FitCoaches or on your club’s facebook page to learn how your club contributed to this powerful cause.

On behalf of all of us here on the Koko team – including those who have fought and continue to fight their battles against cancer, our wonderful partners at the American Cancer Society, and the amazing local Relay For Life teams that hit the track each year for their own challenge… THANK YOU.

We look forward to announcing details for the 2014 Koko 5 Million Point Challenge, and hope you’ll join us.We hope you’ll be inspired to check out your local Relay For Life events and participate with some of your local KokoNuts. These events happen year-round throughout the country, and are a great, family-friendly way to get involved with your community. Be sure to tell them you’re a KokoNut! Visit http://www.relayforlife.org/ to learn more.

Yours in good health,

Mary Obana and Mike Lannon
Co-Founders, Koko FitClub

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Simple Smartraining Tips for Fitness Success

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Fitness. Figured out.

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

 

Why I Koko: The Michael Wood Father’s Day Edition

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KokoDadTieHappy Father’s Day to all you Dads out there in Koko Nation! For this post, I have been thinking a lot on our favorite Koko FitClub question from the perspective of my fatherhood. In other words, as a dad, why do I Koko?
 
I want to keep up with my daughter now. She’s determined to beat me on the basketball court- and she’s really good. I can’t let it happen any time soon.
 
I want to keep up with my daughter later. I want to continue being able to do the things we love to do together, like hiking and skiing, as she matures into an adult. Maybe even with my grandchildren. 
 
I want to be a good role model. As dads, we lead by example. I know that over the years, as I have consistently done my Koko Smartrainig workouts in the garage (yes, in the garage- so I can design killer Smartraining programs for you 24/7) that my daughter has payed attention. Now, as a high school athlete, she’s Smartraining too. It’s great to see her working out in the garage to get ready for the season. But, what I really get a kick out of? When we do our Koko workouts together.
 
I want to be there for the big moments. (And the small ones.) Her college graduation, first job, promotions, wedding, babies, their kindergarten graduations, and high school graduations. You get the picture.  
 
I want to be functional as I age. For my sake and my daughter’s sake, I want to prolong my healthy, independent years as much as possible. We don’t have control over every variable, but I know that the effort I put in now will pay dividends in my independence 20 years from now.     
 
Now, I admit, I may be a bit unusual in the fact that I have never NOT exercised. This is my field of expertise and I know first hand the long term benefits of keeping my body strong and fit. I do my Koko Smartraining religiously, 2 to 3 times a week, and I enjoy being active. However, when I was recently forced to take some time off after retinal surgery, it was a challenge to get back in the swing of things. I thought a lot about other dads who were once fit and athletic, but in working hard in their role as providers, have stopped taking time for themselves to exercise. It truly is counterproductive to all that we aspire to as fathers.  If this is your situation, I hope you are inspired to make a change. No matter your fitness level and time constraints, Koko is your ticket to healthier manhood and healthier fatherhood. And it’s never too late to get started.
 
Michael Wood, CSCS
Chief Fitness Officer
 
P.S. For those fathers who are struggling with health issues, ask the front desk of your Koko FitClub about our newest Koko HealthTrack: Men’s Health. Exercise is one of the most powerful tools to regain your health.