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.
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

Motion is Lotion

In ’53 there was a study that showed British postmen tended to die less from heart attacks and heart failure VS. others who had sedentary jobs, such as mail-sorters. It was studies like this that established the link between activity and disease prevention.

Decades later, it became common knowledge that disease responds strongly to exercise. There’s irrefutable evidence that it lowers blood pressure, stroke rates and heart attack risks – all drop. There’s even strong evidence that suggests exercise is a powerful rival in the battle against heart disease – the number-one killer in the United States.

With the average life expectancy in the U.S. at about 79 years and on the list of longevity, among all nations, we’re ranked #42. It’s time to think about movement and nutrition as preventative medicine.

As a coach, I won’t tell you anything you don’t already know. There’s no silver bullet, but I find almost every person who walks thru the door has missed expectations on how much time it takes and how to get there.

The American College of Sports Medicine recommends 150 minutes of exercise per week (about 30 minutes over 5 days). Walks, jogs, runs, hitting the stairs at lunch. Although there are best exercises for every goal, whether it’s 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.

That’s why at Koko, we have an entire system that’s completely customized for you:

Smartrainer™ and Koko X
The most effective strength workouts you’ll ever do.

Koko Cardio
Fully-guided 15-minute HIIT cardio.

Koko Fuel
A fully integrated nutrition solution customized for your activity levels along with dietary support to help you close nutritional gaps.

FitCheck
The right way to measure your results.

All with highly-trained and certified coaches to help you learn how to create new habits, defy age, debunk myths and get results.

No matter your age, no matter your shape and no matter your size, maximize your dosage. We are a place for you. We have a plan for you.

Find a club, get moving and don’t stop.

Nick Konarski
COO, Koko FitClub

Why are so many people unhappy with their bodies today?

I was interested in a report just published by Report Linker who surveyed a representative sample of the U.S. adult population in May 2017.  The survey was related to exercise, how people feel about their bodies and how adults manage their fitness today.

See it here:  http://www.reportlinker.com/insight/shape-americans-exercise-get-fit.html

The following points were of particular interest:

  • 3 out of 4 respondents said, “having a good shape and looking good are particularly important to them”

  • 73% of respondents said they’ve wanted to change something about their bodies

  • 87% of them said they are “too fat”

There is clearly an overwhelming sense of disatisfaction out there. For the vast majority of the population, this isn’t for lack of trying. These are people who truly have the desire to be fit, they just haven’t found the right solution. They’ve paid for memberships at mainstream gyms time and time again, but without success. We’ve long known that if it was possible to take the proverbial “magic pill” to get in shape, many would. People want that magic solution.

This article does not present any new news, but it undoubtedly reinforces why what we do at Koko FitClub is so important, because there are loads of people who have failed in the mainstream gym world, where they lack direction or guidance.

Wanting to get in shape is half the battle. The other half is knowing how to do it. And that is the biggest problem for the more than 80% of adults who don’t have a gym membership or fitness solution today: they simply haven’t found a place or a plan that works, or that motivates them to stick with it.

They want exercise that makes them feel empowered in a place where they feel welcomed and supported.  A place that sets them up for success and builds habits that stick. A place where they are coached individually to success so they can meet THEIR goals in a way that fits into the reality of their demanding lives. So, it has to be convenient and time efficient — just show up and get a great workout, built exactly for you, without any thinking or planning required.

We built Koko to address these needs. A place for you, with a plan for you.

The vast majority of the population needs far more than a place where there’s equipment. They need the warmth, support and individual focus so they can be coached to success — something that Koko has been designed to provide.  And it works.  There is good news.  Thousands and thousands of people have experienced success at last and have changed the way they feel. You see, there is a magic solution after all.

Stay Koko Strong!

Mary Obana
President & Co-Founder, Koko FitClub