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2845 Thornhills Avenue Southeast
Grand Rapids, MI, 49546

616-301-5366

Do you want to burn fat & lose weight? Build muscle & get stronger? Crosstrain for running, biking or swimming? Or hike to Machu Picchu? Everything starts with a detailed assessment of your current physical condition. Our system measures your lean muscle mass, body fat, strength levels and other biomarkers. 

Based on the latest exercise science, Koko's proprietary algorithms create a unique strength, cardio & nutrition program precisely tailored to your body and goals.

Our Smartraining equipment leads you through every single workout, pushing you harder with real-time instruction, interactive coaching and performance data.

Koko synchronizes to your body, dynamically modifying the volume and intensity of your workouts as you progress, for maximum results without plateaus.

Every workout is different, never boring. Koko's friendly staff & encouraging community celebrate your milestones, both in-club and online.

Every session is tracked automatically on your own personal, data-rich website. Check in anytime from any of your devices.

 

Foods That Sound "Healthy"

Koko FitClub of Grand Rapids, Michigan

Koko FitClub of Grand Rapids, Michigan. Official Blog.

Foods That Sound "Healthy"

Randall Wysong

1. Ready to Drink Smoothies & Shakes

Yes, these taste amazing. However, one- bottle packs 52g of sugar. The FDA recommends you keep sugar to only 10% of your daily calories. To figure out where your sugar should be take your daily calories, multiply by 10% and then divide that number by 4. (2000 Cal* 10%=200 cal/4 cal=50 g). Now when you are trying to lose weight you should keep your sugar to only 5% of your daily calories. (2000 Cal* 5%=100 cal/4 cal=25g). Now I'm sure you are going to say, "But Lexie, it's natural sugar". Sugar is sugar, and calories are calories. Opt for a 100% Whey Protein Isolate Protein shake. 

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2. Reduced-Fat Peanut Butter 

Reduced-fat peanut butter is not necessarily a healthier version of regular peanut butter. Read the labels to see why. Both regular and reduced-fat peanut butter contain about the same amount of calories, but the reduced-fat variety has more sugar. But isn't it healthy to reduce some fat? Not in this case. Regular peanut butter is a natural source of the "good" monounsaturated fats. Look for a natural peanut butter with an ingredient list that contains no added oils. Better yet, find a store where you can grind your own. 

Another option, if you like peanut butter a lot, would be to use powdered Peanut Butter for cooking and in smoothies.

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Krema Natural Peanut Butter

Krema Natural Peanut Butter

Jif Reduced Fat Peanut Butter Label

Jif Reduced Fat Peanut Butter Label

3. Fruit and Vegetable Chips

 

4. "Protein" Bars

 

Fruit and veggie chips actually contain very little fruits and vegetables because of how processed they are. What’s more, most of the nutrients are destroyed because of this, as well. What you end up with is a chip that’s artificially colored and flavored to look and taste like a vegetable or fruit. If you are sick of steamed vegetables try making your own root chips at home.  There are plenty of recipes online.

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You’ve seen them, and probably bought them, but I’m here to tell you that most protein bars are one of the worst offenders when it comes to fake health foods. Especially, Slim Fast bars and Clif bars, which appear to be healthy, are loaded with sugar, salt and unhealthy fats. (AKA a candy bar ;))If you are looking for something quick on the go, look for a bar that has around 20g of protein and less than 5g of sugar. I recommend Quest Bars or Muscle Pharm Combat Crunc, they are full of protein and fiber to keep you full but not spike your blood sugar leaving you more hungry.

Label for a Clif bar, notice that the first ingredient is syrup (aka sugar)

Label for a Clif bar, notice that the first ingredient is syrup (aka sugar)

Label for Chocolate Chip Cookie Dough Quest bars.

Label for Chocolate Chip Cookie Dough Quest bars.

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5. Pretty much anything claiming that it is "Natural", "Organic", "Enriched", "Fat-Free", "Made with Whole Grains" and the list goes on!

Pro Tip-Start by steering away from any food with a health claim on the front of the package. In the same way that really famous people don’t have to walk around telling everyone how famous they are, truly healthy food doesn’t go around shouting about it. Have you ever seen a bunch of kale with a “low fat” sticker? At the end of the day...just eat real food, the less ingredients the better.

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-Lexie 

 Mountain, J. (2012, July) Fake Health Food: How to spot it and what to eat instead. Retrieved from http://grist.org/food/fake-health-food-how-to-spot-it-and-what-to-eat-instead/

Williams, H., Fake Health Foods to Avoid at the Supermarket ... Retrieved from http://diet.allwomenstalk.com/fake-health-foods-to-avoid-at-the-supermarket

 

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2845 Thornhills Avenue Southeast
Grand Rapids
Michigan
49546
United States