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!

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Get Back to Schooled on Fitness Habits

 Back to School Mom and Daughter Backpacks2

Every grown-up has a similar pang of nostalgia — or panic — when summer fades into fall and kids start heading back to school.

Going back to school each September is such a significant part of our formative years. Being a student is the time when most of us develop our strongest organizational and other positive habits, building the blocks that prime us for a lifetime of continuous learning and personal achievement.

So, it’s no wonder that we feel this annual urge to make positive change and shift from lazy days of summer to a more productive and structured routine. That is what puts many of us in the perfect mindset come autumn to start — or restart — healthy fitness and nutrition habits.

Here are a few ways you can feel like a kid again and apply some healthy back to school strategies to your fitness and nutrition plan.

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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

How To Train For A Mud Run

mudrun blog

Ahh the glorious mud run. 

A community event where fitness lovers and adventurers come together to run miles through a series of exhausting, fun, and sometimes scary obstacles. They even throw in tons of free mud to frolic in along the way!

Mud Runs have become increasingly popular among all age groups. The intrinsic value received from completing such a physically demanding task is unmatched. It’s simply the ultimate way to test yourself, challenge yourself, and try to better yourself.

75% of a mud run is preparation. Here is our take on basic conditioning for yours.


The thing about a mud run is that… well… it’s a race. The number one thing to start conditioning for is the large amount of running you will be enduring. Typically the races are around 3-5 miles, but some go as far as 10 miles.

Cardio training to improve endurance is big. Now, you don’t have to be a marathon runner, but you should be able to hoof it on the treadmill for at least 3 miles without hyperventilating.

The good part about mud runs is that you can go at your own pace. So find your pace and base your training around that.

Make sure to switch up the settings to vary your movement patterns. You need to be able to adapt to hills, rough terrain, mud, concrete and gravel while running. Koko‘s cardio programs vary your workouts through intervals, varying speeds, and adjusting incline. You want well-rounded conditioning so you can tackle various terrains.


Mud runs are not a strength contest. The point is to test your abilities on all types of physical obstacles. Climbing, running, crawling, jumping, swinging, and swimming are all  movements that require total body development. And these are the types of movements you’ll be doing, not pushing 200lbs on a bench.

Circuit training is your best friend. It’s perfect for full development and to really get your heart rate up.

It also helps your body adapt to various weight distributions as well as conditions it to switching quickly between different movements. That’s why Koko makes up almost all of its custom workouts through circuits and controlled reps. Koko X specifically focuses onfree, natural movements. Precisely like the ones needed to complete a mud run.


Mud runs are meant to be done with a team. They are your support and backbone through the whole thing. When you think you’re about to quit and can’t push on anymore, your team will be there to tell you – “you got this!”

Train with your team and your community. Whether it is to be fitter, healthier, to raise endurance, or to build strength, reaching for a goal together will be the motivation and support you need. 

Train together, finish together. 

Don’t worry – mud runs come in all shapes and sizes, as well as varying levels of difficulties. It is up to you to judge which ones are a proper fit.

Find the one you like, assess the time you have until the race, and develop a workout plan to reach the goals necessary to complete the race with flying colors.

Work on the things you know you need to work on.

The biggest obstacle is your own brain. Don’t let the idea of a mud run freak you out. Get excited, get pumped, and train as best you can. Remember, these runs are not pitting people against each other. They are here for fun, to test your limits, and to do it alongside others so at the end you can all say “We did this!”

Last but not least – don’t underestimate yourself. You and your body are capable of amazing things. Go out there, crush your mud run, and exceed your own expectations.

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.


What Does Being Outside Do For Your Body?


I love to go and spend time outside. Nothing beats the outdoors, the fresh air, a solid breeze, and warm sunlight. When I come in, I feel better, healthier, more energized, and in less of a stupor. It’s amazing what a small amount of time out in the world can do for you.

Your body is meant to be outside. Getting your time outdoors has actually been shown toincrease concentration.

The American Public Health Association published a study that compared levels of concentration in children diagnosed with ADHD. One group played inside, one group played outside for a measure period of time. When tested, the children who received their learning in an outdoor setting were more attentive, seemingly happier, and there was decreased hyperactivity in their behavior.

The Journal of Experimental Psychology did a study on the simple effects of taking a stroll. It had an amazing influence on creativity and productivity. Experiencing nature stimulates your brain into learning new things. That’s why Koko tries to infuse this experience into its cardio programs. The world inspires and drives us.

Some say a 20min walk is as good as a cup of coffee!

And speaking of going out for a walk, that sunshine you’re spending time in is doing wonders for you as well. Direct sunlight not only feels good on your skin, but it kickstarts your Vitamin D intake.

Vitamin D is one of the hardest nutrients to get through food and drink alone. In fact, 80-90% of our Vitamin D intake is through sun exposure. This tricky little nutrient is vital in bone growth, cell growth, inflammation reduction, and immunity.

It’s good to get out and about. The gym is a great place to get exercise, but spending 2 hours in a gym does nothing for your overall health, it only grows your muscles. We believe an efficient 30 to 40 minute workout should be enough, we want you to get out and experience life, not stuck inside! We want you to be fit, but we also want you to be happy.

Getting out and experiencing nature has been proven to drastically reduce stress. This in turn helps reduce anxiety.

That vitamin D you should be getting each day? It also helps in serotonin production and being outside for over 30 minutes provokes dopamine spikes in your brain. These two chemicals play big parts in mood, happiness, and overall disposition. Being outside makes your happier!

Put down that Xbox controller, take your lunch break outside, bring the kids to the park each day, go for a hike with family and friends.

Whatever you do, just make sure you get your daily dose of those golden rays and fresh air.

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.