Why Individualized Coaching Matters for Fitness Success

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When it comes to fitness, most people don’t know what to do. As a result, they give up before they can see results from their exercise program.

A fitness plan should be as personal and individualized as a financial plan, and should be managed by a trained expert. Most of us would never trust ourselves to manage our own financial portfolio. We hire accountants, lawyers and financial planners to help us manage these important pieces of our lives. And yet, when it comes to fitness — our bodies and our health — so many people choose to go it alone, and are surprised when they fail.

The doctor shouldn’t be the only professional advice you seek when it comes to having a healthy body and lifestyle. Having the help of a fitness coach to plan and guide you through your workout program can be the difference between fitness failure and fitness success.

According to the American Council on Exercise (ACE), “the effectiveness of fitness coaching is typically determined by improved lifestyle changes and reductions in illness and disease. Fitness coaching has been researched within adult populations and appears to be beneficial for promoting fitness and exercise adherence.”

Having a fitness coach is no longer an unattainable luxury. Consider seeking the help of a fitness coach to navigate the fitness landscape and show you how to workout for your body, your goals and your ability. A fitness coach can help:

  • Establish realistic goals
  • Identify the right fitness program to follow
  • Learn the proper use of gym equipment
  • Determine how and when to increase the intensity of your exercise
  • Properly measure the effectiveness of your program
  • Demonstrate proper exercise form and technique

Most of the time, beginners to exercise programs don’t know where to start. They follow routines found online, in magazines, or recommended by friends. When these programs — which are not tailored to the individual — fail to provide results, most people give up on exercise all together.

And those who have been exercising for years may not realize that changing up their routine could yield better results. People tend to do what they enjoy, or what feels comfortable to them. Many overwork the same muscles over and over because they prefer certain exercises for their favorite muscle groups, without understanding how or why to work the entire body and all its muscles. Failing to progress in fitness can lead to failure or boredom.

So, why should you hire a fitness coach? We asked nationally recognized fitness expert, Drew Massey, Director of Training for GameTime Sports & Training and Master Coach for FreeMotion Fitness, for his thoughts:

  • Accountability. A coach will hold you accountable. It’s hard to cancel on a workout or dog it when you’re coach is there waiting for you, ready to work side by side with a you. A coach’s job is to help you be successful. A great coach has an innate desire to help people, and won’t rest until you’ve worked to the best of your ability.
  • Individualized Experience. A coach will give you a training experience that is tailored to your needs. Your coach should get to know you and, through his or her professional experience, will tailor the workout to your needs. Needs can change from day to day, and a good coach will understand where you are coming from, where you are today, and where you want to go – and will work with you a bit differently each day to make sure you are doing the right thing at the right time.
  • Motivation & Adherence. A coach is going to make sure you stick to your program and advance towards your goals. When you need a shot of positivity, energy and enthusiasm, a coach is going to make sure you get what you need to get the workout done well.

So if you are looking for one-to-one attention, a program built and managed just for you, and the expertise to measure the effectiveness of your workouts, then a fitness coach could be right for you. Ask your gym about their coaching staff, certifications and qualifications and find the right coaching team to help you succeed.

– Lauren Dell’Olio, Master FitCoach and Editor, The Stronger Blog


 

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


GET 30 DAYS OF FITNESS FOR $30

 

About Lauren Dell’Olio

Lauren Dell’Olio is a Fitness Life Correspondent and Managing Editor of The Stronger Blog. Lauren brings her perspective as a working mother of three, lifelong fitness enthusiast, marathon runner and “foodie” to the Stronger Blog. Lauren joined the Koko FitClub corporate team in 2008 as one of the company’s early employees and currently serves as Director of Marketing, with a focus on member experience, content development, social media and digital strategy. Since Lauren joined Koko, the company has grown from 1 to 125+ locations nationwide, serving over 20,000 members. Lauren and her family live in Norwell, MA.

Back-to-School = Time for Fitness

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It’s back-to-school season, and busy parents everywhere are running around, preparing to manage new routines, juggling schedules and shuffling the kiddos from one activity to the next. Whether it’s gymnastics, soccer practice, baseball, karate, dance, football — as a parent, you make it a priority to ensure your kids stay active and live healthy, happy, well-balanced and lives.

You do your best to put your kids on a path to a healthy and fit life. But, what about you?

Are you seated in the waiting room, or on the sidelines, while your kids are physically active? What are you doing to improve your health and the quality (and quantity) of your life?

There never seems to be enough time for Mom and Dad to take care of themselves. It’s easy to say, “I’m too busy,” and do another errand rather than hit the gym. But when you make fitness a priority for the entire family, you are setting a healthy example and establishing a lifestyle that kids will have for life.

You don’t need an hour a day to lose weight or get into great shape. While kids are at practice, you can get in a workout for yourself and start making changes to your body and your life.

Taking just 15-30 minutes for a workout is important for managing stress, looking good, and feeling good – for you, as well as your partner. And research suggests that shorter workouts might just be more effective than longer ones.

A study in the European Journal of Applied Physiology found that as little as 15 minutes of strength training was just as effective at boosting participants’ metabolism as longer workouts. Strength training builds muscle, and muscle not only looks great, it also burns calories.

The quality over quantity trend is growing. Trainers and coaches have begun advocating for shorter, less-frequent workout regimens – claiming that they are much more efficient for weight loss and muscle-building. This high-intensity interval training concept (HIIT) can yield better results in just 15 minutes a few times a week than the standard formula of a 30- to 60-minute workout done more frequently.

HIIT is a method of interval training that involves alternating between periods of short, intense physical activity and fixed periods of recovery, or rest, with a goal of optimal efficiency – getting the best results in the a shorter amount of time.

With workouts this short, you can be done with your workout and back to pick up the kids from their karate lessons. Just 2-3 times a week is all you need to build the habit and start to see great results.

You CAN be that fit, strong person you’ve always wanted to be – for yourself and your family. Don’t just do it for you – do it for the kids!


 

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


GET 30 DAYS OF FITNESS FOR $30

 

About Lauren Dell’Olio

Lauren Dell’Olio is a Fitness Life Correspondent and Managing Editor of The Stronger Blog. Lauren brings her perspective as a working mother of three, lifelong fitness enthusiast, marathon runner and “foodie” to the Stronger Blog. Lauren joined the Koko FitClub corporate team in 2008 as one of the company’s early employees and currently serves as Director of Marketing, with a focus on member experience, content development, social media and digital strategy. Since Lauren joined Koko, the company has grown from 1 to 125+ locations nationwide, serving over 20,000 members. Lauren and her family live in Norwell, MA.

Let’s hear it for FIT MOMS!

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Mother’s Day is this Sunday and moms everywhere will be showered with gifts and whisked off to brunch  to say “thank you” for everything they do for us.

Moms tend to do for others before they take care of themselves.  So, Mother’s Day is typically a day — just one day, mind you — to let mom take a breather, put her feet up, have a mimosa, relax a bit.

At Koko, our moms are a little different. They aren’t used to “taking it easy”. They charge ahead into life. They want to take their strong, Koko bodies out in the world and do something challenging, something fun. When they “put their feet up”, they put them up to tie their trail shoes and climb a mountain, baby.

So, this weekend, let’s celebrate our moms who MOVE. Take mom and the kids for a hike. Bring mom on a bike ride and plan a picnic in the park. Give mom the time she wants to go for a run, get  in a perfect workout.  Celebrate her for the awesome, strong woman she is, and tell her you are proud.

And, if you could, please clean the house and pick up all those dirty socks. She’ll appreciate it. ;)

Happy Mother’s Day!


 

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


GET 30 DAYS OF FITNESS FOR $30

 

About Lauren Dell’Olio

Lauren Dell’Olio is a Fitness Life Correspondent and Managing Editor of The Stronger Blog. Lauren brings her perspective as a working mother of three, lifelong fitness enthusiast, marathon runner and “foodie” to the Stronger Blog. Lauren joined the Koko FitClub corporate team in 2008 as one of the company’s early employees and currently serves as Director of Marketing, with a focus on member experience, content development, social media and digital strategy. Since Lauren joined Koko, the company has grown from 1 to 125+ locations nationwide, serving over 20,000 members. Lauren and her family live in Norwell, MA.

Koko FitCoach Becomes Local Hero

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Among our 100+ clubs, thousand of members, and hundreds of dedicated FitCoaches nationwide, Koko FitClub prides itself as a business on a mission to change lives.

Recently, Koko FitCoach Scott Nakoski in State College PA took that mission up to a whole new level: to actually saving lives!

When a local man suddenly went into cardiac arrest a few doors down from the Koko FitClub where Mark was working, Mark sprang into action.  His quick thinking combined with his training in CPR and use of Koko’s AED helped stabilize the man until paramedics arrived.

While Scott was happy to say he was simply “in the right place at the right time”, authorities have credited his actions with directly helping to save the man’s life.

All in a day’s work for this Koko FitCoach who is now, thankfully, a local hero as well.

Watch video here:

http://www.wearecentralpa.com/story/d/story/man-recognized-for-lifesaving-cpr/14207/4Txl4cptjUygEthQhpRMJQ


 

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


GET 30 DAYS OF FITNESS FOR $30

 

About Lauren Dell’Olio

Lauren Dell’Olio is a Fitness Life Correspondent and Managing Editor of The Stronger Blog. Lauren brings her perspective as a working mother of three, lifelong fitness enthusiast, marathon runner and “foodie” to the Stronger Blog. Lauren joined the Koko FitClub corporate team in 2008 as one of the company’s early employees and currently serves as Director of Marketing, with a focus on member experience, content development, social media and digital strategy. Since Lauren joined Koko, the company has grown from 1 to 125+ locations nationwide, serving over 20,000 members. Lauren and her family live in Norwell, MA.

My Fitness Life: Martha Kaiser

My Fitness Life is an occasional feature in which we share stories of inspiring journeys to health and fitness. In this post, Martha Kaiser, a Koko FitClub member in Scottsdale, AZ since 2011, shares her journey to lose weight and do all the “cool things” a fit body can do. 

Koko: What did fitness mean to you before Koko?
Martha: I was a member of Lifetime Fitness for a long time without seeing any progress.   It always seemed to be filled with beautiful people. I was a little bit lost and completely intimidated, so I hired a personal trainer.  The workouts would basically incapacitate me for a week.  Intense workouts can be great, but they are not exactly something you look forward to — at least I didn’t.  I never felt like the workouts were being designed specifically to help me attain my goals.  The personal trainer got expensive quickly and, coupled with the scheduling headaches, I realized that this would never be a viable long-term solution.  I had to find a way to make progress on my own.

Koko: How did you discover Koko?
Martha: I was looking for a gym that was closer to my home.  Being a mother to 3 kids (ages 10, 13 and 15), time is of the essence and I wanted to spend my “exercise time” in the gym, not driving to the gym. 

Koko: What was your biggest fitness obstacle in the past?
Martha: TIME! Or lack of it, I guess I should say.  With 3 kids at home, I am constantly on the go.

Koko: What was the first sign that your workouts were working for you?
Martha: It’s a funny thing, because the day that I realized Koko was really working for me, it had very little to do with my physical appearance.  I am a numbers geek (an engineer) and the quantitative aspect of the Digital Gym – like points for my workouts, graphs of my strength gains, eBMI charting etc. — is such a huge part of why I love Koko.  So, the day I received my Black Lanyard for reaching 100,000 Koko Points*, I realized that I was truly committed to my fitness.  I was actually sticking to something for a change, and it felt amazing.  It was too easy to quit or not show-up at my old gym – not so much with Koko.  On top of the data being highly motivating, I felt like a part of a real community at Koko.  The staff knew me, my story, my goals and I felt accountable to them, as well as myself, to stay consistent with my exercise.

Koko: What were your fitness goals when you joined Koko?
Martha: I wanted to lose weight — a lot of weight (50lbs-100lbs).  Attempting to lose that much weight is incredibly intimidating and overwhelming.  Koko helped a lot. I was adding lean muscle and getting much stronger, but I needed help with nutrition. I was never able to figure out the food part of the weight-loss equation on my own. So I started working with a weight-loss doctor to help me reach my target weight.  I am extremely proud to say that I lost 100 pounds in 6.5 months! For the record, the program I was on was heavily supervised, as the rapid weight loss that I experienced can be dangerous if not properly managed.  That said, one of the most amazing things about my weight loss story is that after losing so much weight, I have no “skin issues” (loose skin) that many people typically experience after a transformation like mine.  That is 100% due to Koko.  The fact that I was strength training regularly prior to and during the weight-loss efforts seemed to create a situation where my body was chewing up that fat and getting all muscly – and I don’t mean “big,” I mean lean and strong!

Koko: What are your fitness goals now?
Martha:  Honestly, one of my biggest fitness goals is to maintain the weight loss.  Losing weight is one thing, but maintaining the weight loss is a totally different challenge.  I refuse to be that person that worked as hard as I did, just to lose it – I am protecting my prize!  I know this doesn’t sound all that sexy or exciting, but it is incredibly motivating. I don’t want to ever go back to that “place.” Koko is the perfect training partner for me.  The data keeps me motivated and consistent, the workouts challenge me and produce real results, and I am able to get in and out of the gym in an unbelievably efficient way.  I am incredibly happy to report that I have maintained my weight loss for a year now!

IMG_5124Koko: What else keeps you motivated to stay fit & healthy?
Martha: It’s amazing what happens when you get yourself to a certain level of physical fitness – you start to think about all the cool things you can do and experience outside of the gym.  During my transformation I decided that I was going to start running.  My weight loss doctor actually had a challenge called “A Streak,” and the objective was walk or run one mile a day, every day, for as long as you could maintain it.  Koko obviously had a treadmill, so I started walking my “streak” at the club.  Somewhere along the way, I got tired of walking and started running – VERY slowly.  I was so bad at running at first – I am pretty sure the staff thought I was dying – but I stayed with it.  Eventually, I built up the confidence to train for and run in the PF Chang’s Rock n’ Roll Half Marathon this past January.  One of the most amazing things about my journey into running is that I never hurt! I believe it is because I am so much stronger from all the strength training that I do at Koko.

PF Changs finish photo_cropKoko: How has your body – and your life – changed?
Martha: I am open to anything now and stay dedicated to my training so that I can continue to take on new ideas and challenges.  I have to admit, I am doing some pretty awesome things these days. I have signed up for the So Cal Ragnar Relay Race (Huntington Beach to San Diego), I am part of the I Run for Michael program, a community of people that run for kids and adults who physically cannot – I run for my buddy Brennan. I even started a blog where I help to motivate, inspire and support others who are trying to lose weight and get in to better shape.  I am doing things now that I would have never dreamed of before I walked into Koko.

Koko: When it comes to fitness and how it relates to your life, what are you most proud of?
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Martha: Truthfully, I am most proud of the example that I set for my children.  I was very active when I was younger and I could never understand how people let themselves go…until it happened to me.  I truly lost myself.  I couldn’t even jump on the trampoline in our backyard with my kids because I was too heavy.  Koko truly helped me to find myself again, and my kids got their mom back.  Before Koko I wasn’t inspired by anything, and now I am the one inspiring others.  My physical fitness keeps opening up doors to all these little things that are really cool and make life more exciting.  I plan to keep on walking, if not running, through those doors!

*Koko Note: A Koko FitClub “lanyard” is like a “belt” in martial arts. Members earn lanyards for earning a certain level of Koko Points, a scoring system that awards points as measurement and motivation for every strength and cardio workout completed. These quantified milestones make working out feel more like a game


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


GET 30 DAYS OF FITNESS FOR $30