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

13 Ways to Eat Well and Be Well (Infographic)

When it comes to living a happy, healthy and fit lifestyle, what you eat is as important as how you exercise. Do one without the other, and you may never truly succeed on your body transformation goals..

A proper  nutrition plan, comprised of nourishing, whole foods, should provide  the right balance of macro- and micro-nutrients needed to properly fuel your  workouts. Whether fat-burning or muscle-building, optimum nutrition will improve the quality of your workout — and the results.

The following infographic outlines the key pillars of our nutrition philosophy at Koko FitClub, and can help you create some good eating habits to fuel your workouts, too.


Stay Koko Fit!

Nick Konarski
COO & Master FitCoach, Koko FitClub

Should we say goodbye to three square meals a day?

breakfast lunch dinner

A recent article outlining the history and cultural influences that have shaped modern day eating habits argues that the construct of “three square meals a day” we follow today might be more about tradition than nutrition.

The three meals a day framework in America originated from our country’s early European settlers, who were raised to believe that sitting down to eat their meals together three times a day was more “civilized” than the more natural eat-when-you-need-to-eat meal timing they observed in native tribes. This tradition of scheduled mealtimes remains with many of us today.

Over time, as portions and caloric intake at mealtimes have increased, so too has our collective waistline. As a way to trigger a more active metabolism and manage weight, one recommendation for staving off between meal cravings is to eat little meals often (E.L.M.O).

But a 2010 study published in the British Journal of Nutrition showed there was no weight or hormonal difference between a group of people who ate 3 meals a day and another group who ate 6 meals a day, all having equal caloric intake.

So what should you do?

Don’t think about your eating habits so structurally. The three meals a day schedule is just that – a schedule.  It works for some, but isn’t a hard rule.

Instead, focus on HOW you’re getting your calories instead of when.  Fueling your body with the right nutrients when your body needs them, rather then when you’ve been told to schedule them, is the best way to increase your metabolism, and prevent over-eating.

Stay Koko Fit!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub


Host the Most Gorgeous, Most Delicious Fourth of July Cookout Ever – Without Cheating on Your Diet


Fourth of July Garden Party with Koko FitClub Fuel Nutrition Program

A big part of living the fitness lifestyle is staying dedicated to eating right each day (well, most days…) so that you get the best results out of your workout regimen.

And then summer rolls around. Somehow, you’ve offered to host the annual Fourth of July cookout.

You find yourself browsing the aisles at the local warehouse food store staring at super-sized containers of fatty options. Creamy pasta salads. Cheese and crackers. S’mores. Sausages and hot dogs. Sugary sodas. Unnaturally orange nacho-powdery triangular-shaped chips. Queso dips.

Not this year.

This year, you can have the most delicious and gorgeous Fourth of July cookout ever, still keep to your healthy eating plan, and make your guests believe you’ve trained with Ms. Stewart herself.

Here’s how… Continue reading

We Are Going to Make Dinner Great Again


Ah finally, you’re commuting back after a long day of work and you just can’t wait to kick those work pants off and be home.

But wait, you don’t know what you’re having for dinner! Queue the mad rush to figure out what you have in the pantry and what you can make in the least amount of time possible.

Quick and healthy don’t always coincide with each other. It’s typically one or the other. And to quote Shakespeare, “Therein lies the rub.”

So what do we do about this?

Cut out those preservative-rich ready-meals, get rid of the carb-loaded pasta dishes, and move over fatty fried take out. There’s a new meal in town.

Here is a wonderful (and easy) stir fry recipe that will satisfy your craving for salty soy sauce, but in a way that won’t pack on the pounds.

Simple and Healthy Chicken Stir-Fry

Soy Sauce
Red Wine (we recommend Cabernet Sauvignon)
2 tbspn white flour

Stir Fry
4 Whole peeled carrots
3 Broccoli crowns
1 onion
2 garlic cloves
½ lbs chicken breast

1 bundle of bok choy
soy sauce

Prep your chicken breast and clean it. Slice into thin strips and season with salt and pepper. Set aside.

Chop up your broccoli, carrots, onions, and garlic gloves. Heat 2 tbsp’s of olive oil in a large skillet and put in the carrots. Cook the carrots on high for 5 minutes. Add the remaining vegetables. Season with salt, pepper, and spices of your choice.  Turn the heat up high and stir occasionally for 5-10minutes. Add your sliced chicken. Cook until slightly brown.

Combine ¼ cup of water, ¼ cup of red wine, and 3 tbsp’s of soy sauce. Pour into skillet and reduce on medium heat. You may add more soy sauce or less depending on preference. Add 2 tbsp’s of flour as a thickening agent. Cook until everything has married and alcohol has reduced.

Take your bok choy and slice it thin and long (to create bok choy ‘noodles’). Place these in a boiling pot with a ½ cup of water and splash of soy sauce. Bring to a boil until bok choy is tender but not soggy. Drain and place on a dish. Spoon stir fry mixture over the bok choy. Enjoy!

The best part about this is that the bigger skillet, the more you can make and save for later. Kill 3 dinners with one stove!


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.