In Good Health
Winter 2013
The Keys to your Healthy Lifestyle: Willpower and Habits Balancing the Winter Blues Fuel Yourself, Don’t Starve Yourself Breathe Right Simple Tips for Eating Well Sponsored by Koko FitClub to promote healthy living in our local community.
Founder’s Note My husband, Michael Lannon, and I started Koko with the vision of helping men and women live their best life. Because, we know when people are fit and strong, they are able to enjoy life to the fullest. Today, over two thirds of Americans are either overweight or obese. And, that number continues to rise. We know it doesn’t have to be that way. Why is maintaining a healthy weight such a struggle? It’s because we are all busy. It’s because figuring out what to do for exercise and nutrition can be difficult. We all have different goals, but even more, we all have very unique bodies. We need different things. One size does not fit all. At Koko, we have harnessed the power of technology, the very latest in exercise physiology and nutritional science to create and to deliver fully integrated, customized exercise and customized nutrition plans precisely to each member’s unique body and goals. It’s simple. It’s hyper efficient. And, the best part? It works. Today, there are over 100 Koko FitClubs open in nearly 30 states with new clubs openings every week. We moved into this community several months ago because we know we can make a difference, right here, and in multiple ways. This magazine is one part of that. We’ll be sharing information with you from fun, healthy things to do with your family to articles and information about how to stay active in these colder winter months. We look forward to getting to know you, becoming a strong member of your community and doing our part to make a difference. Happy Winter! Yours in good health,
Mary Obana
President & Co-Founder Koko FitClub
Koko changes lives, one body at a time. Koko FitClubs are credited with making amazing things happen for our members and their families—like the mother of four who couldn’t keep up with her own kids when they wanted to play at the park. Today, she enlists all of her family to join in neighborhood fun runs that benefit local causes. Or, how about the former Ironman athlete who found coming back from cancer treatments too hard to do on his own but found inspiration in competing with other members to get healthy again. Now, he provides counseling and support for other cancer patients, ensuring they too can find health and happiness again via exercise and movement. We know you have a story, too! As members—whether you have been on board for a month or a year—you
Contents: 4 5 7 8 10 12 14 16 17 19 20 22
Do Something! Willpower & Habits Exercise Your Power Balancing the Winter Blues Tips for Eating Well Fuel Your Body Eat Clean Meatless Monday Recipe Brainteasers & Puzzles Breath of Fresh Air Meet the FitCoaches Why Do You Koko?
have been able to change your life for the better. These stories come in all of the time to us at Koko FitClub. Some are hand-written cards or written in our Koko Rocks book in club, but the ones we love most are the ones shared in person. It’s so inspiring to see a member excited about their progress and results. Or, to visibily see their transformation—physically and emotionally! In these pages, look for our most recent member stories from members right here in Northern Virginia. They are inspirational! We know Koko FitClub is making a big difference—just ask one of your neighbors!
In Good Health Staff
Editor in Chief Lori Granville Local Editors Marie Gill Contributing Editors Deborah Denova-Baker Brian Hoffer Diane Knutson Jami Lacona, LISW Michael Wood, CSCS Design & Layout: Matt Fuller
Contact Us
Koko Fitclub, LLC
InGoodHealth@kokofitclub.com
In Good Health is published by Koko FitClub, LLC. Koko is a registered trademark of Koko Fitness, Inc. The information in this magazine is provided as a service to the community. It is not substitute for medical advice. Koko FitClub, LLC is not liable for errors appearing in advertisements beyond the cost of the space occupied by the error. The right is reserved to edit, reject or cut any copy without notice.
Don’t just sit. Do something!
Is sitting the new smoking? Or, is it worse? According to a study published in the journal of the American College of Cardiology, prolonged sitting is directly related to increased risk of cardiovascular disease (CVD), diabetes, obesity, cancer and early death. We’ve known for a long time that smoking is a risk factor for these diseases, but sitting? Human beings are sitting more than ever: commuting, desk time, and at home couch/screen time…yikes. When we sit our muscles take a break…our bodies go into storage mode. Movement (even standing) triggers the metabolic processes that help to break down fats and sugars in the body. As we move, the blood pumps throughout the body and organs.
We know exercise helps with weight maintenance and significantly helps deter disease, however even if you exercise regularly, it is still important to do less sitting. What does it all mean? Sit less-stand and walk more. In addition to providing outstanding health benefits, getting up and moving about also improves our communication and connection to one another. So, get up and move about. You’ll be amazed at how much better you’ll feel about yourself and your community! Chris Kirchoff—Fitness Coach MA, NASM, CPT, ACSM, HFS In addition to holding a Master’s Degree in Education, Chris is certified with two of the world’s leading fitness organizations. She’s presented at Fitness Conferences all over the world, including Japan, China, Germany, Ireland, and Thailand. When she’s not running, teaching or coaching, Chris enjoys travel, cooking, hiking and spending time with her daughter, Orion.
Willpower and Habits are Keys to Healthy Lifestyle Willpower is defined as self-control or the trait of resolutely controlling your own behavior. The good news is that we all have willpower. The bad news is that we do not have an unlimited supply.
“
Tis in ourselves that we are thus or thus.
Our bodies are our gardens to the which our wills are gardeners. –WiLLiaM shakEsPEarE Throughout a day, we are faced with many decisions, mental challenges and stresses—all of which tap our willpower. The more we face, the more our willpower is depleted. Do you ever notice how you can be disciplined all day about what you eat, but by the end of a long and stressful day at work, you find yourself eating things you wish you hadn’t? Or, despite the fact that you had planned to exercise today, you give in to your exhaustion and head straight home? Here are some great strategies to help you make good choices with a minimal expenditure of willpower. EXErCisE: Do it early in the day before your resolve is worn down. If you can’t exercise early, schedule exercise in your calendar as if it were a doctor’s appointment or meeting with your boss.
fooD: Minimize temptation by stocking your pantry and refrigerator with healthy foods. Leave the junk food and sweet treats in the store. aLCohoL: Make a rule that before you can drink alcohol, you will exercise first. And then, enjoy in moderation. Habits are other tools we have to help build a healthy lifestyle. A habit is an acquired behavior pattern regularly followed until it has become almost involuntary. We often think of habits as being bad—like smoking, watching too much TV or biting one’s fingernails. But the fact is, habits are some of the most powerful tools we have to help us to live a healthy lifestyle. The author, Stephen Covey, sold over 15 million copies of his book, The 7 Habits of Highly Effective People, championing the value of good habits. Several of Mr. Covey’s habits are particularly applicable to build-
ing a healthier lifestyle. Covey’s 7th habit is directly related to exercise where he explains that it is critical to “sharpen the saw” meaning you need to nurture and renew your resources through exercise and healthy lifestyle choices in order to be effective in other parts of your life. And, there are a few other habits that can help you in your journey to make the act of sharpening your saw a habit.
Put first thinGs first: Prioritize, plan, and execute your week’s tasks based on importance rather than urgency. Just because nobody is holding your feet to the fire about eating right or exercising, it doesn’t mean it’s less important than preparing for the big presentation at work or taking the kids to their various activities. You just have to do it.
bE ProaCtivE: Take initiative in life by realizing that your decisions are the primary determining factor for effectiveness in your life. Take responsibility for your choices and the consequences that follow.
Virtually everyone who joins a gym has a strong desire to enjoy how exercise makes makes them look and feel. The ones who are successful in making exercise a lifelong habit, however, are the ones who have decided not only that it’s desirable, but also that it’s more important than most anything else. It is with this level of conviction that people are able to turn regular exercise into a habit. Is today the day you are going to decide that nothing is more important than your health?
bEGin With thE EnD in MinD: Self-discover and clarify your deeply important character values and life goals. Visualize what it will be like to look and feel better, thinner, stronger than you are today and keep focused on the goal everyday.
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” –ARISTOTLE
Exercise your Power to Take Back your Muscles The average person will experience approximately 10% of muscle loss per decade after the age of 30. In medical terms, this is known as sarcopenia. From the Greek meaning “poverty of flesh,“ sarcopenia is the degenerative loss of skeletal muscle mass, quality, and strength associated with aging. Many of us get sedentary as we age and this helps the natural aging process along to reduce our muscle mass. The muscle fibers in our body need to be worked to maintain their strength and the good news is that if you work them, you can fight back against sarcopenia.
We have busy lifestyles. We have jobs, we work in the yard, we go to soccer practice, we run errands and we sit at our computer. All of these activities are productive, but they do not build muscle tissue. When I coached elite athletes in swimming, we stressed their muscles up to four hours a day for six days a week. Now this is not what you need to do to keep your muscles strong, but you can adapt and handle more muscle stress than you think. Muscles actually like to be worked and stressed and strength training is the most effective way to maintain and build your lean muscle tissue.
How do we start “taking back” our muscles? To fight back against sarcopenia, you need to find the appropriate level of resistance for your muscles based on your age and fitness level: ▣ Get a baseline strength test to determine the correct place to start for you. This should be done by a professional and all of your training will be based on this initial test. ▣ Get a strength training plan that covers all muscle groups. Our muscles cover our entire body and all of them need to challenged. Complete your workouts three times a week in 30 to 40 minutes. ▣ Once you have your routine down, make sure you change your workout every 4-6 weeks to keep the muscles guessing what is next. ▣ Cardio work is great for you, but make sure you don’t count this for your muscle building and sarcopenia fighting.
Brian Hoffer is the President of Hoffer Sports Consulting. He has 25 years experience coaching swimming at the Division 1 level. E-mail him at: Brian@ HofferSportsConsulting.com
Balancing the Winter Blues The hustle and bustle of the holiday season has slowed and old man winter has set in. This can leave some people feeling sad, hopeless and maybe even a little depressed. Depending on where you live, being active outdoors in nature may no longer be an outlet. Sometimes the winter blues can actually be a form of depression called Seasonal Affective Disorder (SAD,) a form of depression that usually sets in during late autumn and peaks during winter months.
Symptoms of SAD:
◉ Hopelessness ◉ Increased appetite with weight gain ◉ Increased sleep ◉ Less energy and ability to concentrate ◉ Loss of interest in work and other activities ◉ Sluggish movements ◉ Social withdrawal ◉ Unhappiness and irritability If you are experiencing three or more of these symptoms, it is best to have a discussion with a health care provider who can help you develop a plan of action to treat the symptoms. Treatment recommendations usually include an evaluation by a physician or mental health practitioner. It is also best practice to rule out any medical conditions that may be
contributing to the symptoms. Some people also benefit from anti-depressant medication, talk therapy or light therapy. Your treatment provider will discuss what the best plan of action is for you. When you are struggling with depression, talk about how you’re feeling to someone you trust. Try to be around people who are caring and positive. Paying attention to your own wellness is important. Only you know how you are feeling inside, so it is up to you to take the initiative to reach out to someone who can help!
In addition to medical intervention, there are strategies you can practice at home to help alleviate some of the symptoms. Some suggestions are:
◉ Get enough sleep. Go to bed and get up at the same time every day. ◉ Eat a healthy diet with lots of fresh fruit and vegetables. ◉ Take Vitamin D—especially if you live in Northern regions. ◉ Exercise more often. It releases endorphins and helps manage stress. ◉ Look for activities that make you happy. ◉ Volunteer or get involved in group activities. Jami Lacona, LISW, is the Owner and Clinical Director of Balance Therapy and Wellness Center In Des Moines, IA. Jami has been in the mental health field for sixteen years and she earned her Masters in Social Work from the University of Iowa. She currently holds an independent license in social work in the State of Iowa.
EvEryonE nEEDs a LittLE insPiration
“I’m a great believer in luck, and I find the harder I work, the more luck I have.” –THOMAS JEFFERSON
“It’s always too early to quit.” –NORMAN VINCENT PEALE
“Perseverance is not a long race; it is many short races one after the other.” –WALTER ELLIOT
“Continuous effort—not strength or intelligence—is the key to unlocking our potential.” –SIR WINSTON CHURCHILL
Simple Tips for Eating Well When you fuel your body each day to handle all the tasks you need to do, follow a few simple tips to optimize the nutritional value of your daily intake. Eat With PurPosE: Increase your metabolism by eating 5 times per day including a healthy breakfast, lunch and dinner (watch your portions) with snacks in between. It is best to consume the bulk of your calories early in the day. It’s true that breakfast is the most important meal of the day.
Make cooking an activity to enjoy. Cook a couple of healthy meals for the week on the weekend, when you have more time. Keep a food diary for a few days and calculate your calories. Most people grossly underestimate the amount of calories they are eating. ChoosE nutritionaLLy DEnsE fooDs:
Skip the breakfast pastries and eat fruit in the morning when your willpower is strong. Try not to eat after 8PM. Brush your teeth after dinner to reduce your urge to snack before bed. Eat slowly. Do not watch TV, surf the web, work at your desk or read while eating. Focus on the meal and savor each bite. Put your fork down in between bites.
Minimize red meat and processed meats. Best sources of lean meats are fish & poultry. Legumes and tofu are great vegetable-based proteins. Eat fish twice per week. Fatty fish, like tuna and salmon with high amounts of Omega-3 fatty acids, is particularly heart healthy. Strive to fill half your plate with fruits & vegetables. They are nutritionally dense and low in calories.
Buy only all-natural brands of crackers, cookies, cereals and breads that are high in fiber and low in salt, sugar, transfats and saturated fats. Don’t Eat Junk: Minimize fast food and processed foods. Indulge occasionally, but most of the time you need to cook healthy meals at home, from scratch, using fresh whole foods. Do not drink soda or other sugary drinks, but stay hydrated by drinking six, 8 oz. glasses of water per day. Green tea is also a great thirst quencher. Minimize simple carbohydrates made with white flour and refined sugar. They taste delicious—especially when combined with fat as in baked goods. But, they are virtually useless for anything other than gaining weight. Alcohol has 110 calories per serving. Women should limit to one drink or less per day and men should limit to two drinks or less per day.
nutriEnt DEnsity Below we have compared 100 calorie portions of broccoli and steak. As you can see, when you fill your plate with nutrient dense foods, you can eat much larger portions which will not only satisfy your hunger, but will fill you with the nutrients your body needs for health and vitality. Protein
fiber
Calcium
iron
folate
Weight
broccoli
11g
11g
118mg
2.2mg
200mcg
12.6oz
steak
6g
0
2mg
.8mg
2mcg
1oz
Skip the diet! Fuel your body for fitness. they lose on a diet within a year, plus a few extra pounds. There has to be a better way. Fortunately, there is. In my many years working with clients and participating in research studies at the world renowned USDA Human Nutrition Research Center on Aging at Tufts University, I have seen first-hand how important maintaining your body’s lean muscle mass is to long-term, permanent weight loss. It’s a healthy, “inside-out” approach that, unfortunately, too few people know about. It’s focused on burning calories first, rather than cutting calories. Here’s how it works—and why it works so well: It’s estimated that more than 40 million Americans go on some kind of diet each year. Most give up within a few weeks. And, many try again next year, ever hopeful that “this time” it will be different. The fact is, crash dieting and yo-yo dieting is not only ineffective, it can actually make it harder to achieve your goal of losing weight. The reason diets seem to get harder or less effective the older we get and the more we do them is because the thing we lose most on a diet too often is muscle. Less muscle means your metabolism slows. So, when you go off your diet and go back to eating “normally,” there’s now an even wider gap between how much you take in and how much you burn. That’s why 95% of all dieters gain all the weight
stEP 1: turn uP your MEtaboLiC furnaCE Any successful weight management program needs to start on the inside: your body’s lean muscle level. While your metabolism is partly set by genetics, which you can’t do anything about, you can make significant changes to your lean muscle level with a consistent program of strength training 2–3x week. Increasing lean muscle in your body increases your basal metabolic rate, which in turn means you’ll burn calories at a higher level 24/7. Whether you are on a diet or not! stEP 2: inCrEasE thE burn While strength training is the first and most important thing to do, layering in a complementary program of interval-based cardio exercise is next in line.
Cardio exercise 3-4x week, amps up your daily calorie burn, plus does wonders for your heart & overall health. And, it’s great at relieving stress which can cause you to overeat or make unhealthy food choices that sabotage your success.
turninG thEory into aCtion There is no secret that exercise and nutrition are the keys to long-term weight loss. And, there is no shortage of ways to do it—either on your own or by hiring a coach to devise a plan for you.
stEP 3: fuEL yoursELf, Don’t starvE yoursELf Once you have the “burn” part of the fat loss equation down, now it’s time to look at your diet.
Koko FitClub is the first to combine custom exercise and custom nutrition planning together to make it simple to reach your goal. It’s all based on this inside-out approach with with Koko guiding you on what exercises to do, and how to eat properly to fuel your body for the fastest results. I developed our Koko “Fuel” Plans with some of the best and brightest in the nutrition field and I am really proud of the results we get for our members.
With all those extra calories your body is now burning up from increasing your metabolic furnace, you’ll find your “diet” can be much less restrictive and more sustainable. Which means that you are far more likely to reach your goal. Simple changes like cutting down (or out) sugar, reducing highly refined carbs like white bread, and reducing fatty fast food meals and sodas are often all it takes for many people. No fancy “diet,” just sensible eating and portion control. The key is to properly fuel your body with the right quality and quantity of food, not starve it. And, be realistic. A healthy rule of thumb is to lose 1-2 pounds per week until you reach your goal. It’s a process, not a sprint. And, it works. This inside-out approach will show you that it doesn’t take a highly-restrictive crash diet to make a real, permanent, difference in how good you look and feel every day.
Try it for yourself at a Koko FitClub near you. Learn more at: www.kokofitclub.com
Michael Wood, CSCS is the Chief Fitness Officer at Koko FitClub. Michael is a Certified Strength and Conditioning Specialist and has trained thousands of clients ranging from Division 1 athletes as the strength and Conditioning Coach at the University of Connecticut, to private clients in his studio which was awarded “Best of Boston” by Boston Magazine. He was also named to the Men’s Fitness “Dream Team” as one of the top 9 trainers in the U.S. He is a frequent speaker on health issues and has worked extensively as an Exercise Physiologist for the USDA Human Nutrition Research Center on Aging at Tufts University in Boston.
Eat clean. Feel great! Earlier in this issue, we talked about willpower. I recently saw a show on PBS about The Virgin Diet by J.J. Virgin that would come to test my willpower. She recommends a three week cleanse of your body by eliminating the following seven foods: Soy, Gluten, Corn, Sugar, Eggs, Dairy, Peanuts. The purpose of this cleanse is to identify possible allergens that may be negatively impacting your health. I’ve had more than my fair share of digestive issues so I thought I’d give it a try. But boy, that is a pretty big list of ingredients to eliminate. Letting go of some of these foods was easier than others. I hate peanuts, so no problem there. Dairy was a bit tougher—no more cheese or ice cream. But I think the two hardest ones were gluten and sugar. Seems like they are in every source of convenient and tasty food—bread, pasta, crackers, cookies, cereal, pastries, cakes. But while convenient, nutritionally they don’t pack a very strong punch and can make a huge impact on weight, digestive functioning and overall wellbeing so I was willing to let them go.
What I learned through my three week experience was that every day that I stuck with it, the easier it became to avoid the seven foods and choose something else to eat. It took a lot of willpower and determination in the early days, but by the third week it was second nature. And let me tell you, after three weeks without eating gluten, a piece of fresh bread and butter tastes like cake. I have since re-introduced all of the foods back into my diet—except peanuts. I learned that I am not allergic to any of these foods, though I’m a little sensitive to dairy and I feel better when I eat less sugar, less gluten and more fresh fruits and vegetables. As a result, I am far more conscious of my choices. I learned that fruits and vegetables are naturally low in calories and nutritionally dense with fiber, vitamins and phytonutrients. Well, I guess I didn’t learn that, but my experience helped me to see that I felt better when I ate more of them.
Fruits and vegetables are also great for weight loss. As I like to point out to my husband when he is reaching for another piece of meat at the dinner table, “VEGETABLES ARE FREE.” And I don’t mean that they are giving them away at the grocery store. They are free because you can eat them in virtually limitless quantity.
Whether you choose to try a three week cleanse or not, my advice is eat more good stuff every day. The more you eat healthy, whole foods, the more you enjoy and crave them. And the more your body will thank you . Lori Granville is the Editor in Chief of In Good Health Magazine. She is a Marketing executive at a software company, mother of three and a co-owner of several Koko FitClub locations in Massachusetts.
It took willpower for me to avoid these seven foods for three weeks, and it takes willpower for you to make the right choices about what types of foods and how much you eat each day.
Guilt Free Treats:
One of my favorite treats for those times when I feel that I want and deserve a sweet treat: Melt a few pieces of dark chocolate for dipping your favorite fruit. It is absolutely decadent yet fairly low in calories while rich in fiber, nutrients and antioxidants.
3x3x3 Challenge
Whether you are trying to change your eating patterns or create an exercise
DAY Tues Thu habit, giveSun yourself Mon at least three weeks Wed for your new habit to Fri become Sat
3x3x3 Challenge
established.
TIME
DAY
Sun
Mon
Tues
Wed
Thu
Fri
Sat
TIME
It takes about 3 weeks to form a habit. Make Koko your healthy new habit by scheduling 3 strength and 3 cardio per week for the next 3 weeks. It takes about 3 weeks to form a habit. Make Koko your healthy new habit by scheduling 3 strength and 3 cardio per week for the next 3 weeks.
Meatless Monday I know what you’re thinking. “How am I going to get this past my family? No meat for dinner?” Am I right? Well, here is a scrumptious recipe that will please any crowd that loves pasta sauce, while getting your family to eat, and actually enjoy, vegetables. Serves family of four inGrEDiEnts: • 2 large yellow spaghetti squash • Sea salt & cracked pepper • Olive oil • Dried oregano • Two jars of your favorite store or homemade marinara sauce, fresh or grated parmesan cheese Optional: Green side salad/garlic bread PrEParation: Slice the squash in half, remove the seeds and place cut side down in a glass baking dish with about an inch of water. Bake at 365 degrees for about an hour. You may see a slight browning of the outer shell.
Alternatively, cover with plastic wrap and microwave for 10–15 minutes. The squash is done when you can insert a fork into the flesh quite easily. Using a pot holder to hold the squash, spoon all of the cooked flesh into a large bowl. Use a fork to shred the squash into “spaghetti.” Add a small amount of sea salt, cracked pepper, oregano and a little olive oil to taste. Stir and cover. Heat your marinara sauce and serve over the squash. Sprinkle on some parmesan cheese and serve with a gorgeous green leaf salad and a light sourdough garlic bread. Your family will never miss the meat! Just don’t tell them it’s good for them! It’s low calorie and they are getting vitamin A, potassium, carotenoids and folic acid. Since joining Koko FitClub 18 months ago as a member and Certified FitCoach, Kimberly Farrar has lost over 36 pounds and is feeling great. She is committed to helping others find the path to better health.
Puzzles Solving brain teasers and puzzles is a proven way to keep your brain functioning at peak performance. Find the solutions at InGoodHealthMagazine.com Can you arrange these eight pencils to make three squares of equal size?
Sudoku
Enigma
Fill the grid so that every column, every row and every 3x3 box contains numbers 1 to 9.
Each letter stands for another letter. Hint: "X"="E"
“KPEHGBX FU SVX JFHUS PJ VEIGY REGZFSFXU NXKGEUX FS FU SVX REGZFSM DVFKV BEGHGYSXXU GZZ SVX PSVXHU.”
Stumped? Get some fresh air and stretch or grab a healthy snack— carrots, perhaps. The puzzles will patiently await your return.
Crossword
aCross
1. Boxing prize 5. Massage locale 8. Juice drinks 12. Flu source 13. Antediluvian 14. Lima’s land 15. Annulled 17. Litmus reddener 18. Small round fruit 20. ___ Alamos 21. Trawling equipment 22. Showed 25. Tags 26. “___ Believer” 29. Food additives 33. Trouble 34. Pivotal 35. Places for props 36. Has markers out 38. Dairy farm sound 40. Manufacturer
46. Coconut fiber 47. Machine controler 48. Half of binary code 49. Former White House inits. 50. Radial, e.g. 51. Hatchling’s home 52. Suffix with lion 53. Villa d’___
DoWn
1. “Goldberg Variations” composer 2. Brother of Jacob 3. “The Mod Squad” role 4. Takes on 5. Shoe parts 6. Commoner 7. Supplements 8. In pieces 9. Conclusive 10. Cleveland’s lake 11. Lather
16. “Don’t Bring Me Down” grp. 19. Others 22. Tax pro, for short 23. Bush spokesman Fleischer 24. Tunes 25. ___ League 27. Bumped into 28. Stubborn one 30. Just makes, with “out” 31. Do museum work 32. Quarantine 37. Sausage 38. Appearances 39. Scull 40. Clickable image 41. All’s opposite 42. Tach readings 43. “How sweet ___!” 44. Breed 45. Elder, e.g.
A Dose of Fresh Air…
ProPEr brEathinG DurinG EXErCisE: Exercise these breathing techniques: Inhale. Exhale. It seems simple, right? However, it’s easy to abandon the fundamentals when you’re pushing your body to its limit during an intense hike, run, or strength training session. Breathe a sigh of relief because the following tips will help you optimize your fitness results. Apply these breathing techniques to every strength training drill: 1) Don’t hold your breath; breathe continuously. 2) Time your breathing; one breath per rep. 3) Exhale fully during exertion. For example, the proper breathing technique during a chest press would go as follows: Exhale slowly as you press the weight up; inhale as you bring the weight down to your chest. Focus on moving air through your lungs to prevent your blood pressure
from rising. If you have to hold your breath, you’re probably lifting too much weight. Apply these breathing techniques when running or hiking: 1) Inhale through your nose for as long as it’s comfortable. 2) Exhale fully through your mouth to expel all of the carbon dioxide from your lungs. 3) Consciously breath rhythmically. Breathe using a 3:2 rhythm ratio. Inhale for three beats and exhale for two.
Diane is co-owner of Koko FitClub Rapid City with her husband Andrew. She earned a M.A. in Recreational Sports Management. Diane has a wide range of experience in recreation and exercise and managed events for the Iowa Hawkeyes and National Intramural-Recreational Sports Association. In her free time she enjoys training for triathlons and marathons.
Koko FitCoaches: Key to Member Experience
Koko FitClub, the world’s first and only company to integrate custom exercise and custom nutrition for every member, is developing quite the surprising reputation. Between the patented Smartraining Technology, the voice-guided cardio programs and the state of the art FitCheck measurement system, there is a lot to rave about. But with all of this amazing technology, it is a little surprising that members routinely mention the softer side of Koko as one of the primary reasons they keep coming back—the Koko FitCoaches. What makes the FitCoach so special? Koko FitCoaches are carefully selected and certified for the purpose of creating a warm and inviting experience for the Koko member. The same members who enjoy the autonomy of Smartraining also appreciate the personality and education that comes from a live FitCoach, there to answer questions and provide daily words of encouragement. Koko excels in choosing just the right people to bring the perfect complement to an already brilliant fitness solution.
What can YOU expect from your FitCoach? Among other things, FitCoaches dedicate their time to watching over members, ensuring proper exercise form is being executed. They answer the inevitable questions that surface. They set the stage for an ideal exercise experience by keeping the space neat, clean and organized. Most importantly, in an endless number of ways, FitCoaches do what’s necessary to ensure that members can disconnect from the outside world and receive an outstanding workout every time they walk through the door of Koko. It’s an important job, and according to members, just the right people are doing it. It’s just one more way that Koko is raising the bar. Deborah Denova-Baker is a certified wellness coach and co-owner of Koko FitClubs of Houma, Thibodaux and Baton Rouge with her husband, Paul Baker. Debbie is Editor-in-Chief of Louisiana FitLife magazine, an independent distributor and presenter for Lifevantage, mother of two and creator of the first “inner body fitness system,” The SuperBody Project.
Our Northern Virginia FitCoach Community We are your neighbors, friends, relatives, and acquaintances. We are teachers, students, professional musicians, artists, and photographers. We are passionate about people, about seeing results, and excited to spend time with others. We are competitive and adventurous. We like to ski, surf, skate, and sled. We run—short distances and far. We are active, but like to read and write. Some of us are young and some of us have grown children. The FitCoach Community of Northern Virginia is just like you, our Koko FitClub members, and we are so very proud to be here for you. We love seeing you come in for a workout and leave with a sense of satisfaction. We love to hear how fitness is changing your life and those around you. We see your results and we want to celebrate with you at every milestone. We care about you
when you don’t come in and we’ll be sure to acknowledge you when you do. We are proud to support the members of our clubs and we are most proud to be changing lives across the country! Great Falls Hilda Pungello, Lindsey Felton, Andrew Clark & Allison Walsh Reston Mike Schott, Sergio Zavala & Carl Messer Ashburn Caryl Maltese, Laurie Martin & Janet Silva HernDON Jonathan Mishoe, Rachel Kuykendall, James Donelan, Suzanne Ugast, Elle Michael & Melissa Cox
Why do YOU Koko?
GLEnn ruskin—rEston When I joined Koko in July 2012, I started out a bit skeptical. Now I am an avid Koko Nut! My traditional workout routine was always the same at Gold’s Gym—standard set of weight training and 30–45 minutes of cardio. I wasn’t seeing results and more often than not I hurt myself during weight lifting exercises. Koko is a whole new approach to fitness. It eliminates the boredom of exercise and makes it fun. Most people dread the thought of going to the gym because it’s boring, but Koko FitClub changes that. I love the engaging and informative cardio workouts by Mike Wood that accommodate everyone from beginners to fitness enthusiasts. Mike’s fitness and nutrition advice helps guide me to live a more healthful and active life! It is hard to imagine getting so much from 15 minutes. The strength machine is truly magical! The computerized programs show you not only how to do each exercise, but monitors your progress and, at appropriate times, builds new challenges into your workout. Since joining Koko, I have seen a 43% strength gain—which is amazing for a 57 year old geezer! Until I listened to Mike’s instructionals, I didn’t realize how important muscle creation and maintenance is to older folks to ensure a robust metabolic rate. Koko is also FUN! I love the different colored lanyards you get for point levels and I love the personalized web site where you can check your
Q score, total weight lifted, and number of perfect 1000 point workouts. It feeds my competitive nature! I couldn’t be more thankful for Koko and for the great staff! It has made a tremendous difference in my life. I am a Koko Nut for life! Marissa hannuM—ashburn Before Koko my workout routine involved showing up at my traditional gym, looking at all of the intimidating machines and weights, then going the safe route and jumping on the treadmill for a less than satisfying workout. Needless to say, boredom was a constant issue during my gym visits. It was so easy to get away with putting exercise on the backburner and never really fitting it into my schedule. I am a manager at a very busy restaurant and a student, and can usually find a reason for not having time for the gym. When I found Koko, I decided to give it three months. If I didn’t stick to it, I would just end my contract and pretend I didn’t have time for my health. After the first few weeks, I was hooked! I’m not an athletic person, but I am definitely competitive. I love being able to beat my best score whether it’s the daily goal of a perfect workout or a new goal after a fitness test, there is never a chance to get bored. I love knowing that I don’t have to put a routine together or worry that I’m missing a muscle group. I look forward to going to Koko and
getting an energy boost before work or going after to work off the stress from the day and I know that all of my small daily achievements will accumulate into great results! Kathy Brown—Herndon Fitness is important to me—I’ve gone to gyms for over 20 years. As a military wife, we moved every 3 years and finding my new gym was among my first orders of business at every new station. But then my husband retired…we stopped moving. There was no new routine to establish. It was just the same gym. I was stuck…and then came Koko FitClub. I watched people work out with personal trainers at my gym and loved it. I liked the idea of someone deciding my exercise routine and pushing me to do something I didn’t realize I could do, but I didn’t like the expense of it. I recognized that there were definitely benefits, but the cost/benefit analysis just didn’t work for me. Before Koko opened in Herndon, the company donated a three-month membership to the Silent Auction at my children’s elementary school. When I came across this auction item, I researched everything I could find about Koko FitClub. I liked that the company was community-friendly before it became established and I liked the idea of the automated personal training. I took a bet on Koko. From my first work out, I have been hooked. The atmosphere is fun; the staff is friendly and helpful. The workouts are challenging and the pursuit of making every workout a “perfect” workout is motivating. I love the
subtleness of the “reward” system. The leaderboard keeps me aspiring to exceed even my own expectations. My fellow Koko Nuts are awesome and we are all in competition—with ourselves. See why I love Koko? Leesa Donner—Great Falls When friends I haven’t seen for a while tell me I look terrific, I have one word for them—Koko! Koko truly is revolutionary. It’s hard to believe it, but less than a year ago, I was in bad shape I thought nothing could help. My lower back was riddled with pain. I went to acupuncture and practically lived at the chiropractor. When my son dragged me into Koko for a free demonstration, I could barely bend over. I was 53, but felt 80. But my 17 year old wanted to join, so I didn’t want to be a spoil-sport. That all seems so long ago. Since then, I’ve lost another 10 pounds, put on some real muscle and feel just terrific. The best thing for me is that Koko gets results—and it fits into my busy schedule. If someone had told me all this, I wouldn’t have believed them. But, I am living proof that Koko works. It’s also great to do something positive with my disabled teenager. I was intrigued to see whether my son would stick with it and get results. He just loves going to Koko. The FitCoaches are so friendly; he can’t wait to get in the door. Now he comes home and tells me that he raises his arms at school and shows his friends his “guns.” I am so proud of what he’s accomplished. Bottom line: Koko rocks!
Custom Exercise + Custom Nutrition = Amazing Results! A COMPLETELY NEW WAY TO GET FIT! Koko FitClub is the first to bring strength training, cardio exercise and nutrition planning together and customize it precisely to your body and your goals.
It’s fast, motivating and so effective, it’s patented. It starts with our Koko FitCheck system that privately and precisely measures your lean muscle level, each time you come in. Using your FitCheck results we create a custom Koko exercise program for strength and cardio and a nutrition plan to fuel yourself for the fastest results. The Koko Smartraining system of customized exercise and customized nutrition means being fit and healthy doesn’t have to be that hard anymore.
OUR HAPPINESS PLEDGE! We are so confident that you will love your Koko experience, if after the first 30 days of your new membership you are not happy, you may cancel your membership without further obligation. Come in to experience what thousands of members in over 100 clubs nationwide are raving about!
kokofitclub.com
Great Falls 9849 Georgetown Pike
571.612.2330
greatfalls.kokofitclub.com
Reston 1424 North Point Village Center
571.612.2333 reston.kokofitclub.com
Ashburn 44110 Ashburn Shopping Center Ste. 180
571.612.2332
ashburn.kokofitclub.com
Herndon Fox Mill Center 2537 John Milton Drive
571.612.2331
herndon.kokofitclub.com