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In Good Health Sponsored by Koko FitClub to promote healthy living in our local community.

Winter 2013

Fuel Yourself, Don’t Starve Yourself Balancing the Winter Blues Simple Tips for Eating Well Breathe Right

The Keys to your Healthy Lifestyle: Willpower & Habits


Editor’s Note

It is that time of year when people take stock in their lives. It is a time to develop more self-awareness of how we are conducting our lives and to make positive changes. Its no surprise that eating right and getting fit are high on the list of top New Year’s Resolutions each year. Unfortunately a lot of people will fail in sticking with this resolution for two simple reasons. First, they haven’t found the right solution to support their goal and second they haven’t truly prioritized the goal in a way that will create success. Life is going to be just as busy and stressful as it was before you make the resolution so to be successful, it’s important to take to heart that you have one life and one body. If you want to live a long time to enjoy them, taking care of your body needs to move to the top of your priority list. We are pleased to have the opportunity to provide you with common sense guidance about exercise and nutrition to help you on your journey to a stronger, healthier body in 2013.

Paul Romeo & Adam Landry Owners

Koko FitClub of Sudbury

In Good Health Staff

Contents: 3 5 6 8 10 12 14 15 17 18

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

Editor in Chief LORI GRANVILLE Local Editors ADAM LANDRY Contributing Editors DEBORAH DENOVA-BAKER BRIAN HOFFER DIANE KNUTSON JAMI LACONA, LISW MICHAEL WOOD, CSCS Design & Layout: MATT FULLER

Contact Us

KOKO FITCLUB OF SUDBURY 1079 BROAD STREET, MA 07702 978.443.5656

In Good Health is published by Koko FitClub of Sudbury. Koko is a registered trademark of Koko Fitness LLC. The information in this magazine is provided as a service to the community. It is not substitute for medical advice. Koko FitClub of Sudbury 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.


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.


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.


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, Sudbury each time you come in. 447 Boston Post Road (Sudbury Farms Plaza) Using your FitCheck results we 978.443.5656 create a custom Koko exercise sudbury.kokofitclub.com 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.

Call Today to Experience Koko For Yourself Save $79 when you Join the Club Limited time offer, see club for details. Promo Code: RESOLUTION2013

See the success of our local Koko Members on Facebook! www.facebook.com/

KokoFitClubSudbury


In Good Health - Sudbury, MA - Winter 2013