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

This Certified KokoNut’s Heartwarming Story Will Motivate You For Life


Changing lives is what we do. Hearing about our KokoNut’s successes and life improvements are true testaments of our approach to fitness.

Every once in a while, a member will come to us directly with a story that is so heartfelt, we can’t help but share.

Continue reading

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

5 Health Tips for all men who want to live better for longer

It was very difficult to pick just one topic to discuss for Men’s Health Month, so I decided to pick five key things that have been on my mind. These basic health notes are relevant for all the men out there looking to stay fit as they age.

1. If it’s been a while since you have had a full physical then pick up the phone today and call your primary care physicians office and book yourself an appointment. When you’re done have the secretary book you in advance a year from that date. I try to make it each year the same month as my birthday.

It’s good to take care of your body, your mind, and your health. But as you age, your body changes, and not in the way you want it to! Seeing a doctor and assessing your physical health is important to stay in tune with your body and therefore more able to give it exactly what it needs.

2. We like to say at Koko, that muscle is like the fountain of youth, the more you have the better off you’ll be as you age.

You can actually dive a little deeper to see how healthy you are by looking at your blood profile. I have used Inside Tracker, a company founded by scientists from MIT, Harvard and Tufts University to “give you blood-based, science-driven, effective advice on simple changes you can make to optimize your performance and health.”

I really enjoy looking at what is going from a “deeper” perspective and tracking those metrics over time. Inside Tracker also does a great job at suggesting food options if you’re low in specific areas to help you drive those numbers back into a healthy range (think testosterone here guys).

3. Make a foam roller, a pair of tennis balls and a lacrosse ball your best friends. All that pain, stiffness and tightness that you typically experience could be due to restricted fascia. Use the tools mentioned to rollaway some of that residual stiffness pre/post workout.

This helps just temporarily though and to get at the root of the problem speak to a coach and take advantage of applying some pressure to “tight” areas with those tennis balls or lacrosse ball. Have someone show you the right way to accomplish this though or you could do more harm than good. In addition, get more sleep and drink more H2O to help your cause.

4. Work on reducing your body fat levels by 1-2% this month. No, not by doing more cardio. Try 1-2 high intensity interval (HIT) sessions during the month of June.

Separate the HIT sessions with 3 days of active rest. On those active rest days watch your added sugar and do some form of strength training. In regard to added sugar, consume less than 150 calories a day (38 grams) and use the MyFitnessPal app to help you document it.

As for strength training, try using “giant sets” – choose five multi-joint movement exercises, like lunges, squats, deadlifts, chest press and pull-ups, and do each round for a desired number of reps or for a specific time like 30-45 seconds each.

5. Mix it up and take a yoga class. It’s great for your mind/body/spirit. If you don’t want to venture out or pay for it then download the Headspace app and meditate a bit.

Adding these 5 health/fitness tips during the month of June will make you not only more manly but a better friend, brother, dad, and husband. Hopefully, this time next June, a few of these will be part of your regular routine.

Stay Koko Fit!

Michael Wood, CSCS
Chief Fitness Officer, Koko FitClub

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 Cape Cod, MA.

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