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2830 East Beltline Avenue Northeast
Grand Rapids, MI, 49525
United States


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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 Tags: Fitness Goalsflexibilityhealthy lifestylemuscle growthweight loss

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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


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2830 East Beltline Ave NE
Grand Rapids
United States