Maximizing for Health and Longevity

There are to things we all know about the relationship between exercise and longevity:

  1. Exercise can increase your life expectancy.
  2. Exercise can drive back cognitive decline more than anything.

There are best exercises for every goal – whether it be stress reduction, better skin, a stronger stomach or a healthier heart. For lasting weight loss, movement in conjunction with good eating habits and consistency will always be the staple.

No doubt, the hardest part is just getting started but once you get past that, you’ll notice a difference between your expectations and reality. The other 23 hours of the day is where it goes all wrong.

Look at your food.
Seriously, go look at it, that’s where our health starts. Whatever goes into our body is reflected on the outside… sooner or later. The trick is to eat foods that fuel the development and retention of lean muscle, while minimizing added sugars and unhealthy carbs.

If your focus is on weight loss, the make-up of each pound lost is typically 3/4 fat, 1/4 muscle. The best way to protect and prevent loss of lean tissue is to eat roughly 1 gram of lean protein per-pound of  Lean Muscle Level (LML), every day.

Here’s the reality: 1 lbs of chicken breast = roughly 139 grams of protein.

If your LML is 139 lbs and you only ate chicken, you would need to eat 1 lb of it throughout the day. That’s a lot of food.

Take a peek at where you’re at now by keeping a food journal for 4-6 weeks. During the first two weeks, identify any gaps in protein then fill the hole.

In addition to gaps in protein, you may or may not recognize gaps in necessary vitamins and minerals your body needs for fuel — but you’re not alone. The average adult in the U.S. consumes only about 30% of the daily recommendation.

And that’s why most physicians recommend a multi-vitamin and fish oil. 

Consider all of these options when you make your food decisions and of course, minimize unhealthy carbs and added sugar. Don’t overlook closing gaps with dietary support.

Movement is the reason a person at the age of 65 can still touch their toes. Walk a full round of golf pain free. Dance at their kids wedding and be there to watch their grandkids take that first step. Movement is life.

Nutrition can only take you so far. You cannot keep up your lean muscle mass without proper strength training. And high levels of lean muscle mass increase your metabolism, which in turn, helps you lose weight and keep it off.

It also keeps you heart healthy and your body ache free.

Koko has a system that specifically targets development of lean muscle mass and an outlet where functional training can keep you moving like you should so you can look great, feel strong and do all the things you love, longer.

The fountain of youth is here and the equation is simple.

Exercise + Right Nutrition = A long and healthy life.

-Nick Konarski
COO & Master FitCoach, Koko FitClub

The Stronger Life Project: The Journey to the Perfect Workout

This month I sat down with my business partner and husband – Mike Lannon, CEO and co-founder of Koko FitClub, to talk about motivation.

We started Koko to make it easier for people to be healthy and fit in order to enjoy all of the things outside of working and the gym. To live a stronger life!

As we were developing the Koko FitClub technology and exercise experience, we conducted endless hours of research to understand what obstacles stand in the way for many people to get fit.

It was clear to us that “staying motivated” was one of the things most people struggle with when it comes to finding a long-lasting fitness solution.

So, when we launched Koko FitClub and our patented Koko Smartraining System, we used technology to build in lots of fun ways to keep people connected to their workouts, making the experience more engaging and motivational.  We found that real-time feedback and rewards, like earning points or scoring what we call a “Perfect Workout” can make the difference between a good workout, and a workout that makes you want to come back for more.

But everyone is not motivated the same way, which is why individualized fitness is so important. Each of us needs to find our own way to keep going on our fitness journeys.

Mike and I certainly have our own unique motivators when it comes to our Koko workouts. Check out this video to see what they are. I’d love to hear what keeps YOU motivated to stick to your fitness journey. Please share in the comments below!

Stay Koko Strong!

Mary Obana
President & Co-Founder, Koko FitClub

4 Ways To Get Up and Get Out This Labor Day

Koko Adventure Team Hikers Chip Lossing

Everybody is sitting at their jobs right now, doing hardly any work and shaking in anticipation for the long weekend.

How can you make this 3 day labor-free Labor Day even  better? By staying active and making the most of that beautiful weather.

Here are 4 ways to get up and get out this weekend!

Continue reading

Biggest Food Myth: I Never Have Time for Breakfast


It’s time you had a good breakfast. And trust me, you do have the time.

We all know how brutal the 9-5 work life can be. Especially when you have an ugly commute to wake up to. Or if you have kids to send off to school.

No matter your situation, it can be tough enough getting up and out without having to worry about what to eat for breakfast.

All clichés aside, breakfast is the most important meal of the day. Your body just fasted all night, this meal determines your body’s energy source for the first half of the day.

Remember from our ‘Abs Are Made In the Kitchen‘ post, you are actually what you eat. So, what you choose to eat will determine the quality of your energy, overall mood, mental strength, and how you feel physically.

It’s important to start the day healthy, with protein-packed foods that will digest slowly to steadily release energy throughout the day, well beyond  the typical caffeine rush from your morning cup of coffee.

Here is a perfect and healthy meal prep recipe for healthy on-the-goers. Packed with protein, healthy energy, and amazing flavor, these guys are great to grab when you’re late and make for an easy delicious breakfast. For those who like things spicy, we have a couple of options for you. Enjoy!



  • Non-stick cooking spray
  • Olive Oil
  • 8 eggs
  • Green Bell Peppers
  • Red Bell Pepper
  • Onion
  • Jalapeno pepper (if you like spicy)
  • Pepper
  • Garlic Salt

Preheat your oven to 350o . Slice up your onion and your green and red peppers. Heat a tablespoon of olive oil in a skillet and sauté the veggies with salt and pepper. Don’t cook them ALL the way through, they still have to go in the oven. Grab a muffin pan and spray the tins with non-stick cooking spray. Scoop your veggie mix in even amounts into each of the empty tins. Set aside.

Crack and whisk your eggs in a large mixing bowl. Add garlic salt and pepper to taste. Pour your egg mixture over the peppers in each of the muffin tins. Make sure there is an even amount in each one. Dice your jalapeno pepper and sprinkle some into each tin. Place the muffin pan, with all your ingredients into the preheated oven for 20min or until eggs are nice and fluffy.

You can keep these guys refrigerated for up to 4 days. Grab one, heat it up, throw some hot sauce on that thing (if you’re me), and eat on the go.

Make sure to wait at least an hour afterwards before hitting the gym!

Stay Koko Fit!

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

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


Reinvent Yourself For Summer


What does it mean to reinvent yourself?

Most believe it must come from some kind of drastic behavioral change, that is not true.

Even small superficial changes can have long-reaching positive effects.

When you have a true reboot opportunity, there is no preconceived social identity to fight. You can be anything you think you can reasonably pull off.

For example, a makeover takes an afternoon, and once you are in new clothes and a new haircut, and navigate a first day at a new place with an uncomfortable “put on” personality, you grow into that personality like it’s a new pair of shoes.

Here’s 3 easy ways to reinvent yourself.


Imagine what experiencing different cultures will do for your psyche and personal development.

There is nothing more prominent than the sheltered and oblivious mindset inherent in the people of first world countries or developed urban cities.

Breaking those barriers and going out and experiencing the world is certainly the best way to open up your heart to not only different ways of life, but the individual struggles of underprivileged areas and families.

If this experiential journey doesn’t give you a newfound appreciation for life, then who knows what will. Seeing what the rest of the world has to offer or how other countries work create a much more well-rounded person. It turns you into someone who has seen and understands strife, has learned to love themselves and the differences of cultures, nationalities, and religions.

There is a positive intrinsic change in who you are as a person after seeing your fair share of the world.

Break out of your secluded shell of a world, get out there and experience nature, people, food, culture, and struggle. You may not achieve full Enlightenment (as the buddhists will say), but you will definitely become a far more enlightened person.

Life is all about perspective.


One of the easiest ways to reinvent yourself is to change a constant in your life. That constant can be your clothes, your make-up, your muscles, the way you talk, etc. Anything about your person or body that can be changed through altering habit.

The most common way we’ve noticed is changing your hair or your body.

A lot of people feel that their personalities tie directly with how they wear their hair. Different hair can mean a different persona – a whole new you (which could actually end up being the REAL you all along).

Blonde, brunette, short, long, shaved, mohawks, and mullets. Do what you’ve always wanted to do (although we strongly recommend against a mullet…)!

A person’s body image can also be a serious insecurity or hinderance in an individual’s life. Not socially, but personally.

Being too skinny, or too overweight, or too weak is only a perspective observation. Here at Koko we believe you should be happy no matter how you look, as long as you feel good and are living a healthy lifestyle!

Going to the gym, getting regular exercise, and eating right can have a drastic effect on who you become as a person. You can go from an Xbox junkie to mud run competitor in a matter of months, all you need is the drive and want to make a change.

The gym can inspire and give hope to people who have never been all too physical or athletic. It’s one of the biggest disposition adjusters at your disposal!

Change yourself physically, live differently, and watch how the new you flourishes.


Spirituality is not religion. It’s not a belief and it’s not learn through texts.

In general, it includes a sense of connection to something bigger than ourselves, and it typically involves a search for meaning in life. As such, it is a universal human experience—something that touches us all.

Amy R. Krentzman, MSW, PhD

Finding who you are in the universe, your place and what you are meant to accomplish has always been the never-ending quest of philosophers, religious leaders, free thinkers, authors, and poets.

The thing is that spiritual growth is an individualistic journey. You don’t need a deep-thinker to tell you who you are and what you’re meant for, that is for you to find out and you to own.

Meditation and yoga are good tools to use to calm your mind and become ‘at peace.’ It is said that this steady state of mind is the only way to really recognize who you are or to become one with the world and achieve true enlightenment (or ‘nirvana’).

However, not all soul searching is done as a buddhist monk. Becoming more spiritual or developing a spiritual life is open to interpretation. It can be as simple as switching from a 9-5 office job, to becoming a watercolor artist because that’s who you are and that’s what you life to do.

As long as what you are doing makes you a better and happier person, brings you closer to who you believe you truly are as a person, and helps you fin your place in the world.. then that thing can considered spiritual growth.

Maybe we’ll never know the meaning of life, but at least we can discover and grow with the  things that have meaning in OUR OWN lives.

Reinventing yourself is not an easy thing to do. But, if you don’t like where or who you are, then something has to change. Everybody deserves to be happy and if you’re having trouble making a change then seek help.

Get a hairdresser friend to chop your hair, find a coach to help you get started on your fitness journey, or seek out a meditation class or a book to help you get started.

No matter what you do, new experience change who you are for the better. Never stop growing and never stop being yourself.

And, as always Stay Koko Strong!

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

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