Tribal Exercise

“A tribe is any group of people, large or small, who are connected to one another, a leader, and an idea. For millions of years, humans have been seeking out tribes… It’s our nature.” Seth Godin

I like to think of Koko Nation as a tribe of people Vcommitted to improving their health and fitness and understanding their bodies better through data and exercise science.

Whenever our members share their success stats on Facebook – like “Perfect Workouts”, strength gain percentages or “Koko Points” tallies – we enjoy seeing the amazing swell of support that follows from a nationwide community of KokoNuts who truly “get” each other and encourage one another, both online and in-club.

Our Koko Adventure Team events – from team power hikes and bike racing to kayaking to mudder dashes — and in-club fitness challenges prove to us that a strong community is vital in keeping us connected, motivated and driven to stay healthy and fit.

So when I saw the November Project folks climbing the Harvard Stadium Stairs, as our KokoNuts have gathered to do so many times before, I couldn’t help but feel a sense of connection and pride. Check out what these fun, community-minded folks in Boston are doing to keep communities fit, healthy and friendly.

– Michael Wood, CSCS, Chief Fitness Officer, Koko FitClub


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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.

The Strong Man of the Digital Gym

Just ten years ago, the idea that you could use technology to precisely measure physical fitness, and even compare the relative strength of individuals living thousands of miles apart, would have seemed like a dream out of science fiction.

Meet Rob Sotille, one of the strongest men among the nearly 20,000 Koko members nationwide. How do we know this? At theDigital Gym, we track the strength of all of our members, to ensure they’re doing the right workout every time.

Rob, who owns the Koko FitClub in Coral Springs, FL, has been doing Koko religiously since the summer of 2010. And believe me, it shows.

I have personally watched his transformation over the past three years and appreciate that Rob doesn’t over-train to get great results. He does exactly what his Koko Advanced “Build” training program calls for – 3 strength and 2-3 cardio sessions each week. He also follows his personal Koko Fuel nutrition program online.

Rob told me, “Before Koko, I used to go to the gym 10-12 hours a week. Since Koko, I have made amazing results with only 10-12 hours a MONTH…just goes to show you, it’s about quality and not quantity.”

Look at his workout performance data and judge for yourself:

  • Strength Gain:  110%
  • Koko Q-Score:* 178
  • Lean Muscle Level:  Currently at his highest all-time level
  • Koko Points:  800,339
  • Perfect Workouts:  75 (i.e. 1000 point workouts)
  • Most Weight Lifted:  35,000+ lbs. in a single workout

Congratulations Rob for being one of the strongest men in Koko Nation. Next time, we’ll meet one of the strongest women! Stay tuned…

– Michael Wood, CSCS, Chief Fitness Officer, Koko FitClub


Interested in Koko?
Try 30 days of complete fitness and coaching for just $30.


GET 30 DAYS OF FITNESS FOR $30

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.

Body Weight: Why the Scale Wont Ever Tell You the Whole Truth

When a Koko FitClub franchisee in California shared these compelling photographs on facebook last week, (thanks Aman,) I knew I had to blog about body weight this week .

We have all weighed ourselves. Some of us make it more of a habit that others and multi-billion dollar companies have built successful business models on having members weigh themselves each week. But body weight and your scale alone cannot tell the whole story about your health and fitness.

For all of the people over the years who have told me they don’t need to exercise because they “weigh the same as they did in college,” a picture is worth a thousand words. And this one speaks volumes. Five women, all with different body mass indexes, different percent body fat levels, different dress sizes (UK size) and even different amounts of muscle, but all with one thing in common…anyone? They all weight the same! They all weight 150 pounds. 150 pounds can mean something completely different for every body…even your own after a couple of decades.

In this photo, for a few of the taller women, that body weight suits them well, while for others – it is too much weight. But stepping on that scale tells you none of the particulars. It tells you nothing more than the fact that you weight 150 lbs.

At Koko FitClub we take a different approach. We don’t want you to focus on “losing weight” as your primary goal. We want to encourage you to focus on getting fit and healthy from the inside out. To focus on building and preserving muscle first.

Why? Because you start to lose it after about age 35. (To the tune of 8-10 pounds a decade!) If you weight he same as you did in college and you aren’t working to maintain your lean muscle, your percent body fat has increased. Your body is not the same.

Building and preserving muscle has huge benefits:

  •  Research has demonstrated that for every three pounds of muscle I can add, I rev up my metabolism by 7%.
  • Muscle tissue burns three times more calories (pound for pound) than fat tissue.
  • More muscle changes the way you look – as you can see with our group of women –  not to mention the way you feel!
  • More muscle  means more independence as you age into your golden years.

The work I’m putting in at Koko now – in my 50’s – is already paying big dividends. And, I’m counting on it to continue into my 60′s, 70’s, 80’s and maybe even beyond.

All it takes for you to reap the same benefits is a little Koko Smartraining – 3 strength and 3 to 4 cardio sessions a week. Are you in?

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Koko FitClub Franchising


Interested in Koko?
Try 30 days of complete fitness and coaching for just $30.


GET 30 DAYS OF FITNESS FOR $30

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.

Koko FitClub is Better Than Personal Training & This Former Personal Trainer is OK With That

“First they ignore you, then they laugh at you, then they fight you, then you win.” Ghandi

On occasion, Koko FitClub raises the hackles of personal trainers who don’t understand what we are about or haven’t considered that we are fighting the same battle against lifestyles that leave people at risk for the worst chronic diseases. Here’s a recent example from a Patch comment in response to a new Koko FitClub here in Massachusetts:

“If you want to transform, then having someone work with you that gets to know you, can adapt if you have injuries, can motivate you even when you are not in the mood is the only way you can achieve lasting results.  The owner and staff are not personal training certified. No one in the personal training business would ever work at a “FAD” like this.  30 Minute workout with results is great. Its like 30 minute Abs. A German company has created a 17.5 minute workout that is used in gyms and by professional soccer players and is making its way into the US.  You can get virtual training now at a regular gym and get all the benefits since all the major manufacturers of equipment are getting into the virtual training business with clients having access on a computer to their results, etc.  Comcast has 100′s of programs that customers can get for free at home without taking the time to go to a gym. Their intellectual property is not proprietary and every fitness company will be competing with them soon. FAD all over it.”

Believe me, as a former personal trainer, exercise physiologist and certified strength and conditioning specialist, I know quality personal training can change lives. Since it’s Koko FitClub’s mission to do just that, we have no desire to take clients away from personal trainers.

But – and it’s a big one – the majority of us will never hire a personal trainer. (We don’t even belong to gyms.)

We want to be fit and healthy, though. We are the people for whom Koko FitClub is in business. The masses. For us, for reasons as unique as we are, Koko is better than personal training.

And did I mention that Koko works as well and often better than personal training? (On average a 33% strength gain after 24 weeks of strength training and a 41% strength gain after a year – this based on data collected from over half a million sessions!)

I’d love to hear your thoughts on this Koko Nation, do you have anything to add?

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Koko FitClub Franchising


Interested in Koko?
Try 30 days of complete fitness and coaching for just $30.


GET 30 DAYS OF FITNESS FOR $30

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.