I love that Koko gives me hard data on my exercise habits and feedback about my fitness progress. After years of Koko workouts, I still look forward to the 1st of each month when that data is delivered to me via email in my personal Koko Monthly Smartraining Review. I have a routine that I go through every time the report arrives in my inbox, and it plays a big part in keeping me motivated to stay on track with exercise.
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
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About Michael Wood, Chief Fitness Officer
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s “Best of Boston” Personal Trainer, and made the Men’s Journal “Dream Team” list of the nine best trainers in the U.S. Michael and his family live in North Attleboro, MA.