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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.

 

Science

The Science Behind Koko

"Is 30 minutes of strength training & 15 minutes of cardio really enough?"

We've been asked this question many times but the science is clear: quality beats quantity!

Many people have been conditioned to believe that "real" exercise means spending hours in the gym each day, or burning lots of joint-punishing time on the road or treadmill.

While this might still be required for the pro athlete or competitive bodybuilder, the rest of us can lose weight, burn fat, build muscle and be incredibly healthy with a lot less exercise using the latest scientific insights and a little bit of technology.

Exercise Studies

Just a snapshot of the exercise science research that goes into your customized Koko program.

  • Physiological Adaptations to Low-volume, High-intensity Interval Training in Health and Disease. J Physiology 590.5, 1077-1084, 2012
  • Relationship Between Training Status and Maximal Fat Oxidation Rate. J. Sports Science and Medicine. 9: 31-35, 2010
  • International Society of Sports Nutrition position stand: Nutrient timing, J. Int. Society of Sports Nutrition, 5-17, 2008.
  • Effect of a High Protein Breakfast on Ghrelin Repsonse. Am J. Clin. Nutrition. 83(2) 211-220, 2006
  • Associations of Light, Moderate, and Vigorous Intensity Physical Activity with Longevity: The Harvard Alumni Health Study, I-Min Lee, R. Paffenbarger, Am J Epidemiology, 151 (3), 2000
  • Endurance Exercise in Masters Athletes. Journal Physiology. 586(1):55-63, 2008.
  • Changes in Energy Expenditure Resulting from Altered Body Weight. N Engl J Med; 332:621-628, 1995.
  • Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Syndrome, Type 2 Diabetes, and Cardiovascular Disease. Diabetes56(11): 2655-2667, 2007.
  • Role of Low Energy Expenditure and Sitting in Obesity. Diabetes. 56: 2655-2667, 2007
  • Energy Balance and Body Composition in Sports and Exercise. J. of Sports Sciences. 22: 1-14, 2004
  • Effect of Dynamic Versus Static Stretching in the Warm-up on Hamstring Flexibility.Sport Journal. 2011.
  • Association of Change in Step Count Over Five Years with Insulin Sensitivity, BMJ, 341:1-8, 2010.
  • Strength Training in Female Distance Runners: Impact on Running Economy, J. Strength & Cond. Research, 11(4) 224-229, 1997.
  • The A to Z Weight Loss Study: A Randomized Study. JAMA, 297(9), 969-977, 2007.
  • Metabolic Factors Limiting Performance in Runners. Computational Biology, 2010.
  • Harvard Alumni Health Study. Stroke. 29:2049-2054, 1998.
  • Lactate Metabolism: a paradigm for the third millennium. J. Physiology 558(1) 5-30, 2004.
  • Biochemical Adaptations in Muscle. J. Biol. Chemistry 424(9): 2278-2282, 1967.
  • Physical Activity and Weight Gain Prevention. JAMA 303: 1173-1179, 2010.
  • Assessment of Anaerobic Power in Female Division I Collegiate Basketball Players.J. Exercise Physiology (online) 13(1): 1-9, 2010.
  • Regulation of Body Weight in Humans. Physiological Reviews. 79: 451-480, 1999.
  • Metabolic profile of high intensity intermittent exercises. Med. Sci. Sports and Exerc. 29(3): 390-395, 1997.
  • Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 28(10):1327-30, 1996.
  • Dynamic exercise performance in Masters athletes: insight into the effects of primary human aging on physiological functional capacity. J Applied Physiol 95: 2152-2162, 2003.
  • The possible mechanisms of contracting and paying the oxygen debt and the role of lactic acid in muscular contraction. Amer. J. Physiology. 106: 689, 1933. (this has become a classic paper).

Keep reading to learn about the top trainers behind Koko or download a free guest pass to Koko FitClub of Grand Rapids today.

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2845 Thornhills Avenue Southeast
Grand Rapids
Michigan
49546
United States