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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.

 

Koko FitClub of Grand Rapids, Michigan

Koko FitClub of Grand Rapids, Michigan. Official Blog.

4 Snacks That Will Help You Have the Best Workout Ever

Randall Wysong

A workout is only as effective as the amount of energy you put into it. So, it is important what you put into your body before you hit the gym. Here are a few pre-workout ideas that give you the right combination of carbs and protein for ultimate workout success!

 

Vegan Banana Oat Protein Balls
1 cup rolled oats
1 serving vegan vanilla protein powder
1 large banana

Instructions
Pour rolled oats and protein powder into a food processor. Turn on for a minute until the oats are slightly chopped but not completely smooth.
Add the banana, and turn on until a coarse yet pliable dough forms. Roll into 12 balls, and place in a reusable container. Store leftovers in an airtight container in the fridge.

The best part about these is how easy they are to make. You can double or triple this recipe and save them! These little guys are just 47 calories, but a 3 piece servings will give you over 8 grams of protein and 24 grams of carbs.

 

Fruit and Oatmeal
4 cups water
2 cups organic rolled oats
2 medium-firm ripe bananas
3 tablespoons natural peanut butter
1 tablespoon brown sugar
1/4 cup chopped dark chocolate

Instructions
Bring the water to a boil in a medium saucepan, stir in t
he oats, and cook for three to five minutes. Using a large spoon or ladle, place the oatmeal into four individual bowls.

Thinly slice the bananas, and place them on top of the oatmeal. Follow by topping each bowl with 1/4 of the peanut butter, brown sugar, and dark chocolate. Mix with a spoon, and enjoy.

Oatmeal is quick, easy, and high in fiber. It is also loaded w
ith good carbs for that pre-workout energy and post workout recovery. Dark chocolate is rich in antioxidants and adds that wonderful sweetness we all actually crave.

 

Peanut Butter Protein Balls
1/3 cup natural peanut butter
1/4 cup honey
1 scoop chocolate whey protein powder
3 tablespoons ground flaxseed
3 tablespoons dark chocolate chips

Instructions
Mix all the ingredients together in a large bowl. Roll into 10 balls (about 1 heaping tablespoon per serving).

Refrigerate to firm up balls, overnight for best results. Enjoy!

 

Apricot Almond Butter Bites
1 cup raw almonds
1 cup raisins
1/2 teaspoon cinnamon
10 dried apricots, chopped
1/2 cup unsweetened shredded coconut

Instructions
Place the almonds, raisins, and cinnamon in a food processor. Turn on until mixed thoroughly into a smooth, thick almond butter paste, about three minutes or so. Turn off the food processor.

Add the chopped apricots and pulse for 30 seconds, and then add the coconut and pulse for another 10 seconds.

Remove the dough and place it on a cutting board or counter that’s covered in a piece of plastic wrap. Pull up the plastic on either side and begin to press it together to form one large square, keeping the layer of plastic between your hands and the dough to prevent sticking.

Wrap up the square and place it in the freezer for 20 to 30 minutes. This will make it easier to cut.

Using a sharp knife, cut the square into 25 smaller squares.Store the bites in an airtight container in the fridge.

Enjoy!

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 North Attleboro, MA.

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2845 Thornhills Avenue Southeast
Grand Rapids
Michigan
49546
United States