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2845 Thornhills Avenue Southeast
Grand Rapids, MI, 49546


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.

HOW TO FORM YOUR FITNESS GOALS December 7, 2017 michael wood Fitness Goals

Randall Wysong


December 7, 2017 michael wood  0  Fitness Goals,

Caring about your health and fitness only gets you so far. It’s always good to start off with the right intentions. Because wanting to make a difference to your health is the right way to go about things. But after a while, you may find that you’re not really seeing much improvement. This can certainly be the case when it comes to your fitness. Because when you get started, your body is always going to change and adapt. But before long, it can often get used to your workouts and start to level off. To combat thing, you’ll find that setting goals can help. If you’ve never set goals before or you just don’t know where to start, here are some key points to consider.

Weight Loss

First of all, there’s always weight loss to consider. This is often a huge motivator for many people that are looking to take charge of their own health and fitness levels. However, knowing that you want to shift some weight is only the start of things. You then need to formulate your goals based on specific results. Are you looking to lose a certain amount of pounds, or do you want to get to a set size? You may also want to consider measuring inch loss and taking progress photos to guide you.

Muscle Growth

Or maybe you’d be more happy to grow some muscle? When this is the case, you’re going to need to focus on muscle enhancement within your health and fitness overall. Not only does this mean you should be focus on strength and resistance training, but you’re going to need to hone in on what you eat too. Here, you need to be eating a balance of protein, fat and carbohydrates to encourage muscle growth.

More Energy

But sometimes, what you really want is to gain more energy. Because focusing on your health isn’t just about what you look like, but what you feel like too. When this is the case, you need to focus on workouts that are going to kickstart your system. But more importantly, you need to ensure that your diet is rich in nutrients and not refined sugars – this can be the difference between boosting your energy levels and crashing them.


Another key consideration to make is whether you want to increase your flexibility. This is often great for rehabilitation, or if you’re getting a bit older and you notice your body isn’t quite what it was. Focusing on your warm ups and stretching will help, but so will working with a range of motions, so be sure to include this in your goals.

Healthier Lifestyle

Finally, you should also be looking for ways to ensure that your goals support a healthier lifestyle overall. Because living well and consciously can work wonders for your health. From nourishing and fueling your body with the right to exercising to clear your mind and help your health, it’s important to recognize the holistic and long-term impacts of your goals if you want to benefit the most.

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About The Author

michael wood

Michael is the Founder/Director of Michael Wood Fitness and former Chief Fitness Officer at Koko FitClub. He is the Founder of the award-winning company, the Sports Performance Group. Named Best of Boston by Boston Magazine and Top 100 Trainer in the U.S by Men’s Journal. Michael is a former Assistant Strength and Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA HNRC on Aging at Tuft University in Boston.


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“Because in the end, you won’t remember the time you spent working in the office or mowing your lawn. Climb that goddamn mountain.”

~ Jack Kerouac


Four Tips to Eat Your Way to a Great Night’s Sleep by michael wood

Randall Wysong

Four Tips to Eat Your Way to a Great Night’s Sleep

by michael wood

Who has not had a restless night's sleep? Everyone does on occasion, but for many, it is an increasingly frequent experience. The typical explanation is the unparalleled distractions of our modern lifestyle. We email compulsively, text our friends at all hours, and binge watch TV. Consequently, our sleep suffers. Studies show that the average amount of sleep that Americans currently get has fallen by between one and two hours each night over the last 60 years. Furthermore, the quality of that sleep has deteriorated. Some research even suggests that our irregular sleep patterns have led to a 'dream' deficit that also takes its own individual toll over time.

The crux of the issue is that there are significant health problems associated with sleep disorders that go beyond feeling tired the next day. Chronic sleep deprivation is associated with higher incidences of heart disease, diabetes, weight gain and cancer. Many of us realize this and struggle to make adjustments. We experiment with changing our caffeine or alcohol intake or, in desperation, some turn to sleeping pills.

                                              photo credit:

                                              photo credit:

Most of us know from experience that there is some kind of link between our food intake and our sleep patterns. Sleep can be difficult if we are too full or extremely hungry. Yet, our busy lifestyle and the temptations of snack foods continuously get in the way. One thing is clear. A good evening meal with sensible portions improves the prospect of a restful night of sleep.

We have long known that there are two fundamental states of sleep and each is regulated by a different part of the brain. Both are necessary for completely recuperative sleep. We have a sleep cycle, called our 'circadian rhythm,' which is regulated by our brain and by metabolic cues governed by liver cells. All of these signals work together in a continuous feedback loop which is commonly called our 'circadian clock'.  New information adds a significant to factor to that mix. Our gut microbiome has a surprisingly crucial influence on our circadian sleep-wake cycle and our sleep quality. Experiments confirm that when specific microbes in our gut are altered, our fundamental states of sleep are disrupted. This limits our ability to recover from stress and is necessary to protect against neurological diseases such as dementia. To assist in that recovery process, we now understand that our gut microbiome and our own cells form an active feedback loop and our sleep patterns are part of it.

This continuous feedback between our gut and brain significantly modulates our responses to stress. When that feedback is suboptimal, it begins a cycle that leads towards metabolic health disorders such as diabetes. Our sleep-wake cycle is part of this loop. Impaired sleep disrupts our metabolism and contributes to inflammatory states and metabolic diseases, which can, in turn, further disrupt our sleep. When our gut microbiome is off-balance our capacity to achieve restorative sleep is profoundly affected.

Here are four tips to start you on the path to a great night’s sleep:

  • Our microbes have internal clocks, just as we do. We are at our best when we find our optimal personal method of synchronizing and adjusting to each other. In effect, if you feed your microbes well, they will treat you right.
  • Stick to a firm eating schedule and limit fat content. Both of these factors can improve sleep quality. There is an added benefit. These measures help with weight management, which is also mediated by the gut microbiome.
  •  Keep calories the same, but make your meals smaller and more frequent. Studies show that this improves sleep quality and metabolic parameters such as blood glucose or serum lipid levels.
  • Try adding either prebiotics or probiotics to your diet. These offer your microbial partners the nutrients they need.

When you plan to get a good night's sleep, you need to think of it as putting your microbes to bed. Feeding them properly is your best chance for normal recuperative sleep in the midst of our hectic modern lives.

 Dr. Bill Miller has been a physician in academic and private practice for over 30 years. He is the author of The Microcosm Within: Evolution and Extinction in the Hologenome. For more information,

michael wood | October 20, 2017 at 1:12 pm | Tags: Bill Miller MDNutritionSleep | Categories: Uncategorized | URL:

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Connection: The Real Secret to a Good Life SEPTEMBER 29, 2017 / MARY OBANA, PRESIDENT & CO-FOUNDER, KOKO FITCLUB

Randall Wysong

A good life. That’s the prize we are all working towards. To look back on life and know you did everything possible to live it to the fullest: happy, healthy and perhaps even wealthy.

There’s good news for good living. A recent study unveils the secret that could most positively impact longevity, physical health and keep our minds sharp as we age.

Robert Waldinger is a psychologist, Zen Priest and, most relevantly, the fourth Director of the Harvard Study of Adult Development, one of the most comprehensive longitudinal studies in history, and the longest study on Happiness. The study followed people over the course of their entire lifetime to understand which factors contributed most to happiness, good health and longevity.

Nearly 80 years ago, this study started tracking the lives of 724 men who, for decades, have been interviewed to answer in-depth questions about their lives, relationships, work situations, physical and mental health and family life. The study also included data from medical records and brain scans.

All participants started in 1938 when they were in their late teens. About a third were Harvard students, including John F. Kennedy, and the others were boys from Boston’s poorest neighborhoods, chosen because they were from some of the most troubled and disadvantaged families in the area. Since Harvard was an all male school at the time, the study included only males.

Today, about 19 men remain in this study, aged well into their 90’s, and the study now includes the nearly 2000 children of those original 724 men.

The study found that what makes a good life is not what you might expect. It isn’t socio-economic situation, income, physical appearance, education level, or occupation.

The Secret to Happiness?

Quite simply, the answer is good relationships.

We know tending to your body is essential, but your relationships are a form of self-care, too. Close relationships protect people from mental and physical declines – and it turns out close relationships are better predictors of happiness than social class, IQ, even genes.

Three Major Findings

  1. Social connections are good for us – loneliness kills. Those more socially connect to friends, family, and their community were happier, healthier and lived longer. The more isolated were found to be less happy, experienced health and brain function declines earlier in life and ultimately died earlier.
  2. The quality of your relationships matters. Living in the midst of conflict is bad for your health. Living in the midst of warm, supportive relationships is protective. In fact, when the study looked retrospectively at participants, they found those who were healthiest in their 80’s were those who were most satisfied with their relationships at age 50.
  3. Good relationships protect our bodies… and our brains. Being in a securely attached relationship to another person in your 80s is protective. People in relationships where they feel they can count on each other in times of need have memories that stay sharper longer. While those in relationships where they feel they could not count each other experience earlier memory decline.

Many of us sacrifice the time we invest in relationships with those we care most about because we feel we are serving them best by fulfilling our responsibilities and obligations, by working harder, longer to make more money, etc.

The irony is, by taking time away from those relationships is quite simply bad for our health. Yes, we have to eat well and we have to exercise. But, we also have to devote time to building and protecting those quality relationships.

Here’s to living your best life, with those who matter most.

For more inspiration, take a listen to Robert’s TEDTalk. Enjoy!

Mary Obana
President & Co-Founder
Koko FitClub


Preventative Health and WellnessThe Stronger BlogThe Stronger Life Project


Randall Wysong


Having hit the ripe YOUNG age of 75 last March, I started to feel my energy and strength levels slipping a little, despite the fact that I spent 5 hours a week with Pilates and outdoor biking. However, I had no intention of getting myself embroiled in another exercise program

Or so I thought until my wonderful wife, who constantly looks out for me, began pushing me into considering Koko. She had joined after finding out that they could develop a program tailored to her specific needs… and she was loving it.

“C’mon… give it a try,” she said as I rolled my eyes, “Maybe it’ll make you feel more energized.”
“OK, I’ll check it out,” I answered reluctantly, figuring I’ll come up with an excuse later on.

Well, I ended up keeping the appointment, mainly to appease her. Even though I’d been an active singles tennis player up until I injured my back 10 years ago, I was never a lover of pure exercise workouts! Nor was I ever one of those gym rats who worked out at a manly-man, sweat-factory where the smell alone could kill ya.

My Koko appointment day finally arrived and I went to the club with my ho-hum attitude perfectly intact, figuring Koko was going to be another “same old, same old” fitness club. Well it was anything BUT “same old, same old.” In fact even seemed a bit too complex for my simple mind. Digital keys, routines and this unique Koko machine/monitor that can put you through a zillion different weight-training exercises. It was mind-boggling; so mind-boggling that I almost tuned out while listening to one of the trainers, JD, a 6’1” 30-something guy with a perfect-body and more abs than I could count on two hands. Here I am… 75, slightly overweight, no abs…watching this perfect male machine show me around. When he finally asked me what my goal was I said… “to start getting in shape so I could come back in the next life with a body like yours.”

Even though the program seemed beyond the needs of someone who hates pure exercise, I kept hearing my wife’s voice in my ear and continued smiling as JD showed me the ropes.

There was no pressure to join; none of the usual heavy-handed tactics. Plus I liked JD’s easy, non-threatening manner. I figured it was either now or never for me so I plunged in. The program is actually easy to do on your own once you get the hang of it. But for me, I knew that I needed the discipline of a dedicated appointment and one-on-one supervised training in order to achieve success.

THAT was the best decision I ever made.

Not only did I have a an appointment , I had the benefit of working with very caring trainers who understood ME, my muscle groups, my needs, etc. JD and Sue became my lifelines; standing at my side each day and making sure my form , pace and weights were correct….and that my seat and back were in the proper position. They also taught me the benefits of each exercise and each gave me different tips about staying healthy.

One of the unique things about Koko’s exercises programs is that they constantly change so you don’t get into a rut. I also liked the fact that I was able to choose a program that met MY specific needs as a pre-diabetic. Koko is not a one-size-fits-all program. Now here comes part two. In addition to the 30-40 minute weight training session there’s a 15 minute intense cardio session on either a treadmill or elliptical.

My first reaction was: “Are you kidding me? You may have to CARRY me outta here when I’m done.”

It was exhausting at first; even using the most moderate treadmill and elliptical programs. But slowly and surely I found that the weight training gave me MORE energy for accomplishing my cardio goals . It didn’t take me long before I was “off to the races.”

I gave myself small goals at first….listening to my body rather than trying to keep up with audio program. But as time went on I began to keep up with the levels and pace. Last week I actually completed a Tabata program for the full workout. WOW! I felt like “king of the world” when I left the club..

As I look back…
Was Koko a challenge for me in the beginning? Absolutely!
Did I have to drag my a—in there on days when I preferred doing something else? YES!
Did I ever feel like a total idiot trying to remember where to position my hands and feet, how to adjust the seat height and the back pad, and staying focused on my pace? Yup!

But JD and Sue’s encouraging comments made all my self-doubts disappear. I felt accomplished. Am now in my 4th month and I can’t believe that I actually look forward to my KoKo sessions. My energy is back. Am feeling like Superman. The endorphins are exhilarating.

And I’m here to tell the world that 75 IS the new 55. WOO-HOO!

Written By
Ron Kaufman
Certified KokoNut

This Certified KokoNut’s Heartwarming Story Will Motivate You For Life JULY 5, 2017 / MICHAEL WOOD, CSCS, CHIEF FITNESS OFFICER

Randall Wysong

Changing lives is what we do. Hearing about our KokoNut’s successes and life improvements are true testaments of our approach to fitness.

Every once in a while, a member will come to us directly with a story that is so heartfelt, we can’t help but share.


My name is Johnathan Hornig and I am a member of Koko Fitclub Long Beach, NY. I wanted to take moment to share a bit of my story along with heart felt gratitude. Over the course of the past few years my life shifted in ways I could never had imagined. I was left with deep and painful emotional scars. As a result to how I was feeling my body took the direct hit. I became extremely uninterested in physical fitness. I was working 60-70 hour weeks as a chef and I simply gave up trying to take care of myself on any level. In December of 2016 my depression grew along with anxiety. The next few months I became a shell of my former self. I was barely working and things became very dark for me. Fortunately, in February 2017 I began working with a great therapeutic team and began addressing my issues which included PTSD. My therapist suggested I begin exercising as a means to reclaim my power and ownership of my body. This is when I found Koko Long Beach.

I had heard of Koko LB over a year and a half ago during a local marketing event however, I simply was no where near being ready to get involved. I can’t begin to reiterate enough how positively impactful Koko Fitclub, the owners, and the staff have been on my life. On day one I truly felt like I walked into a “home” filled with compassion, understanding, nonjudgmental energy, and most of all commitment and respect for what they do. The club itself was stunning and immaculately clean. The programs were so carefully crafted to meet my needs. Each staff member took the time to get to know me and my individual needs. We co~created a plan to accommodate what worked best for me. There was never a feeling of feeling like a number of part of a cookie cutter machine. I dare say the energy was healing a quite magical.

I’d really like to take particular notice of the owners, Pamela & Kim. These are two people have truly “shown up” to make a difference. You can see it in their eyes and you can feel it from their hearts. Their gentleness and compassionate approach to developing a place to allow folks to show up and be who they are is a true gift. Individually they are simply magical beings and as a couple they are nothing short of a powerhouse. Koko Fitclub Long Beach is far more than a business or even a gym. It’s a community where you can show up be well cared for, educated, and even healed.

I know in my heart of hearts Koko has helped save my life. I am an honored Kokonut.
In closing I want to thank you for creating such a dynamic concept and being brave enough to see it through. You have helped change my life beyond belief and for that I thank you.

With gratitude,

Certified KokoNut

We could not be more proud of Johnathan and all that he has accomplished!

Stay Koko Strong!

Michael Wood, CSCS
Chief Fitness Office

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 MA.

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2845 Thornhills Avenue Southeast
Grand Rapids
United States