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.


Why You Should Include Supersets in Your Routine


BUT FIRST… WHAT ARE THEY? defines a superset as “a combination of one exercise performed right after the other with no rest in between them.”

You’ll hear the term thrown around a lot by gym rats and fitness junkies trying to pump as much blood to their muscles as possible. But the truth is, they are a valuable asset to any fitness plan!

Supersets are amazing for gaining muscularity and building base strength. You can use them to vary your muscle movements or to hyper-target a particular muscle or muscle group.

If you really want to define and tone your body, supersets will get you there in half the time. Especially when combined with interval cardio training for optimal body fat loss.


1. Pre-Exhaustion

The most popular (and some say the most effective) type of superset is a pre-exhaustion. This is when you perform an isolation exercise on a particular muscle and then switch to a compound exercise for that same muscle.

The purpose of these is to exhaust the muscle being worked as quickly as possible, so that when it comes time to do the compound exercise, you have to engage more surrounding muscle fibers to push through the reps. These build stability and help stretch surrounding fascia tissue for muscle growth.

2. Compound Supersets

Compound supersets are of the same breed as pre-exhaustion, however both exercises are compound movements on the same muscle or muscle group. The benefit of these is crazy muscle growth.

They can be dangerous though, the more you shock your nervous system, the sloppier your form will get and sloppy form can lead to injuries. Koko intentionally leaves these types of supersets out of their workout plans to reduce injury risk.

3. Isolated Supersets

These are also in the same family as pre-exhaustion and compound supersets. Im sure you can guess how these are performed…

Two isolating exercises are performed back to back. The most common example would be a tricep pushdown coupled with kickbacks. These types of exercises will define the heck out of your muscles. Huge drawbacks however are the small gain in mass and minimal strength increase.

Strength and weight control are more important than ‘show’ muscles. These supersets are typically used by body-builders pre-contest to help cut out their shape and not necessarily for an overall health boost.

4. Opposing Muscle Group Supersets

Koko incorporates 2 forms of supersets into its programs. The first of which are opposing muscle group supersets. These supersets are one part isolation or compound exercise and second part isolation or compound exercise of the direct opposite muscle or muscle group.

Here is an example… You do 8 controlled reps of bicep cable curls (isolation) and then do 8 reps of a tricep pushdown with minimal resting time. According to

“[These exercises are] extremely effective because while one muscle is working, the other is resting. Since this type of superset allows your muscle to rest for a short period, it will allow you to build strength, as well as size.”

It also keeps the blood pumping in the same area of your body throughout the duration of the set. Strength gains for days!

5. Staggered Sets Supersets

Try saying that 5 times fast… These are when you combine a movement with a major muscle with a smaller and completely unrelated muscle.

A good example of this is to go from seated rows that work all of your back muscles and biceps to weighted calf raises.

The biggest benefit of these is that it is essentially a get-rich-quick scheme to bringing your underdeveloped muscles up to par with the rest of your body.

Someone who has not gone to the gym in a while most likely has disproportionate muscle strengths. Mixing in staggered supersets allows your smaller, undeveloped muscles to catch up to the ones you truly wish to focus on. Koko uses these sets to keep your muscles guessing. Shocking your system like this is a gateway to total body development, overall strength gain, and peak physical health.


There are benefits to each type of superset. However, they all share 3 common advantages. These advantages are also some of the key elements to a Koko workout and what gives our Koko system the ability to fit into your daily life.

First things first, making a workout out of supersets and circuits will help you finish your workout in a fraction of the time of other gym goers. The reason for this is simply because you are performing your workouts back to back and not resting 1-2 minutes in between. The time cut doesn’t sound like a lot, but adding it all up can knock a half hour off your gym time easy.

Performing your exercises back to back does more than shorten your gym time. It keeps your heart rate elevated for the duration of the workout. This means you’ll burn fat faster than a your typical ‘exercise, rest, repeat’ routine.

That elevated heart rate – when sustained throughout your workout – also provides aspike in your metabolism to keep you burning more calories all day long.

The bottom line is, supersets are an important thing to consider when developing workout plans. Some will help build strength, some will help you burn fat, and some will just simply make you look good! However, all will help you achieve proper body development.

Start with light weights first in order to assess your ability to perform these supersets. You can always find great coach as well. A Coach can show you how to perform these safely and include these in your routine the right way to achieve the goals you’re striving for.

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.


Quality Input: The Koko Strength Test Explained

After our members, Koko Smartrainers are the superstars of Koko FitClub. Their revolutionary technology sets our members up for incredible strength training results. But, you know the phrase “garbage in, garbage out?” Even the best technology in the world can’t accomplish a thing without quality input. Enter the Koko Strength Test.

The Koko Strength Test is how Smartraining technology customizes and controls each and every workout on the Smartrainer. First, it determines a baseline strength value, then every 12th session it checks your progress and adjusts your workouts based on your new-found strength. Every strength test is comprised of the same four, basic exercises. They are:

1. Leg Extension,
2. Lateral Pull Down,
3. Chest Press and
4. Bicep Curl.

The first set of each exercise is a warm up that gauges your range of motion (ROM,) a critical detail that is different for every body. After the warm up sets, the initial load is determined by a Koko algorithm using a number of variables including your age, sex and weight. During a strength test session, you will complete between 4 to 6 sets of each exercise. Depending on the exercise, each set has between 5 and 10 repetitions. The resulting data translates to a value representing your Five Repetition Maximum or 5RM. And what, exactly, is a 5RM?

Here’s a mini lesson in exercise science to answer that question: To get the best effect from strength training, one should lift 66-80% of the maximum weight possible with good form. The traditional method of determining this amount of weight is based on a one repetition maximum. Translation: The heaviest weight you can lift one time with proper form. Koko uses a 5 RM to determine your maximum weight. This would be the heaviest weight you can lift five times while maintaining proper form. This results in a lower maximum weight, but greatly reduces the possibility of injury.

Once your 5RM is determined for each of the four strength test exercises, that information allows the Smartraining technology to extrapolate the 5RM’s for all the remaining Koko exercises. Quality input. Pretty cool, isn’t it?


Michael Wood, CSCS

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


Koko HealthTracks: Coming Soon to a Koko FitClub Near You!

We are thrilled to announce the launch of Koko HealthTracks. The year-long, progressive strength training programs are designed by Koko Chief Fitness Officer, Michael Wood, CSCS, as a prescription for members with specific health challenges.

Koko HealthTracks, based on the latest medical and exercise science research, are the natural next generation of Koko Smartraining programs. For those struggling with health issues that have affected their functionality, the Koko Smartrainer is ideally suited to the re-introduction of exercise. The safe, progressive strength programs are individualized to the patient’s specific needs, goals and limitations, thus removing the confusion and anxiety that accompanies taking this important step to reclaiming one’s well-being.

Arthritis: Progressive resistance training designed to help improve physical function, reduce soreness, stiffness and painful symptoms of arthritis.

Diabetes: Lose weight, get strong and improve your quality of life with this complete strength and cardio plan for diabetics. Benefits may include improved insulin sensitivity, glucose tolerance and a lowered risk of heart disease.

Men’s Health: A program designed to improve muscle size, strength, functional performance and body composition while reversing the functional declines often associated with men’s health issues.

Breast Cancer: Reclaim and reshape your body with this progressive training program that builds strength while toning and conditioning your entire body, paying special attention to muscle groups of the core and upper body.

Back Relief: Build a stronger back and core to help relieve and prevent back pain by strengthening the muscles involved in the body’s core stabilization.

Through Koko HealthTracks, we want to help our members bridge the gap between a doctor’s recommendation ‘to exercise’ and the actual implementation of a fitness plan to proactively deal with health concerns. If we can do that, then we have achieved our goal: Empowering you to feel better everyday.

For more information about Koko HealthTracks, inquire at the front desk of your Koko FitClub!

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