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

616-432-3171

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.

 

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Koko FitClub of Grand Rapids, Michigan

Koko FitClub of Grand Rapids, Michigan. Official Blog.

Filtering by Tag: fitness

Mud Run season is here and more people than ever are using this coaching system to get ready / MICHAEL WOOD, CSCS, CHIEF FITNESS OFFICER

Randall Wysong

Here is a truly remarkable KokoNut! Meet Charles, a 3 time Spartan Race vet who loves to train at Koko!

So last year I decided to cross out a bucket list objective of running a Mud Run before I turned 50 and lost the ability to make it happen.  I trained hard and completed not one but THREE Spartan Races in 2015, earning the coveted Spartan Trifecta!  It was a difficult achievement and a dream come true, but no matter how hard I trained each one seemed to kick my butt a little harder, but I did finished it!

So how do you follow that up when you turn 50?  Well you do it TWICE that’s how!  Here is a pic from the Dallas Beast on Sunday, which completes my first of two 2016 Trifectas.  27 combined miles and 75 combined obstacles later I accomplished half my goal.  What did Koko do to get me there?  It made me FASTER.  I cut considerable time off each of the previous years time’s.  In addition to being faster, Koko made me STRONGER.  Out of 75 obstacles, I only failed 6 in 2016.  Again, that was half the failures of 2015.  Not to mention, I blew through the penalty burpees that almost crippled me in 2015. The CONDITIONING Koko has provided as given me the strength to preserver.  For example after the 2015 Beast, I spent over 24 hours in the bed and did not make it back to the gym for over a week.  This year I got up at 7 a.m. on Sunday and helped a friend move for 11 hours AND I was back in the gym after 2 days!

Will I stop there?  No way!  I have another Spartan race in Alabama on November 19th and two more in Florida on December 10th and 11th for a total of six races in 2016!  That’s KoKo STRONG.  Thank you for ALL you do to keep us all moving forward and achieving our dreams.  When I started KoKo, my doctor told me he wasn’t sure which one, Diabetes or a Heart Attack would take me out first but if I didn’t change my lifestyle I wouldn’t live to see my kids graduate from High School.  Now he pumps me for fitness tips when I have a check up because he “hasn’t seen anything like this before.”  I could not have done it without Koko.  Barbara’s non-stop inspiration and the Monthly Challenges keep me coming back everyday when all I want to do it get a little extra sleep.  I tell everyone 50 is the new 30 

Attached is a picture of me proudly flying my Koko flag at the finish line with my Trifecta Medals.  You are more than welcome to use it or any part of this to help or motivate others.

Thanks for ALL you guys do!

Charles
Certified KokoNut

There you have it.

Stay Koko Fit!

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.

"The REALISTIC Fitness Blog" How does that whole diet thing work?...

Randall Wysong

Sean and Ben trying to eat another chicken meal...the struggle is real.

Sean and Ben trying to eat another chicken meal...the struggle is real.

Everyone keeps asking me these days "how does that whole diet thing work?" referring to my recent comments and articles shared on the Carb-Backloading Diet (CBL) I'm currently doing.   As of today my EBMI (Koko's bodyfat and fluid % collectively) is 21.3%, down from 22.0% and my body weight is down 6 pounds.  The way I am conducting the diet made famous by physicist turned nutritionist John Kiefer is as follows: Days 1-10 I am fasting for 12 hours per day starting at night with my 8 hours of sleep and then not eating for the first 4 hours of the day.  I consume 1 gram of protein per pound of my body weight, and I keep my carbohydrates to less than 30 grams per day for the 10 day period.  I do not track fat grams but I am cognizant of how much I am eating and make sure I am in a calorie deficit each day.  For proteins, I am eating 93/7 Jennie-O ground turkey, boneless skinless chicken breast, and 96/4 extra lean or 90/10 ground sirloin beef.  I have the occasional USP Labs Modern Protein shake when I cannot get a whole food meal in. For fats I am having 1 avocado a day, 2 tablespoons of natural peanut butter, and use either olive or sunflower oil on my veggies. For fiber and green veggies I am doing spring mix with romaine salads and broccoli florets.

After the 10 day detoxification period where the body is ridding itself of toxins, water retention, starches, bad bacteria, and sugar dependency, I will then cycle my carbohydrates each week and consume the majority of my carbs post workout and only on strength training days.  That means, only when I lift weights, I can go beyond my 30 grams of carbs and eat 1 gram per pound of body weight.  Example, if I strength train every other day (4 days/week) on those days I will eat 230 grams of carbs post workout plus the 30 grams throughout the day before I workout.  On the days I don't strength train, I have to stick to my 30 grams of carbs for the entire day. Cardio days don't count as training days, only after weights can I load carbs. After my strength sessions, the carbs can come from whatever high-glycemic foods I wish to have, including pizza, ice cream, or my favorite frosting covered chocolate chip cookie.  That is what I'm doing, and so far it's working! I will keep you posted on my progress as I journey through this specific eating regimen.  Please refer to Koko FitClub's Facebook Page for detailed articles on the science behind the diet and if you wish order Kiefer's books for more insight and execution of the entire diet concept.  

Now I'm going to break down the science of how eating good to look good works.  First, you have to determine your total daily energy expenditure (TDEE) which you are given as a Koko member on your customized website called your KMR (Koko Metabolic Rate). This number reflects in total how many calories you burn each day from all activities including your exercise which is calculated from your Smartraining Sessions and Cardio 2.0.  Once you know your TDEE, in order to lose weight you must either eat less calories than you are burning or you need to train harder or both.  To satisfy this energy balance you must be in a calorie deficit spatially over time and not be so concerned about day-to-day numbers.  By this, I mean your body weight will fluctuate from day to day and so will your calories as they should, but a good measuring stick is what your weight, fit check, and measurements are on a monthly basis.  In the course of a month, if your weight has not decreased, or your EBMI hasn't gone down, or your waist and hip circumference hasn't diminished, then you are eating too much, doing too little exercise or both.  Now there are some people who battle with hormone deficiencies and awful genetics so their results will come much slower than others, but they will see results nonetheless with disciplined nutrition and exercise.

 Pay close attention to how many calories you are burning each month by visiting your monthly history calendar/chart on your Koko page under "My Program". Try to increase that total calorie burn for each month. For fat loss and toning, strength train 3-4 days per week and do 6-12 (15 minutes each) HIIT cardio sessions per week. You should not remain in a deficit all the time, but rather plan on days where you eat a "cheat MEAL" purposely to bolster calories and not cause yourself metabolic damage (the negative impacts strict diets can cause on your health).  After you get your calories under control, in order to look good you must be concerned with your macronutrients. Macros are Fats, Carbs, and Protein.  You are what you eat, and your diet should be high in protein, controlled carb intake, and ample healthy fats and alkalizing green fibrous vegetables.  In addition to energy balance (calories) and macronutrients, you must ensure you are getting in all 25 essential vitamins and minerals satisfying your micronutrients.  These micros ensure proper enzymatic functions, metabolic processes, hormonal balances, and protects and optimizes the many vast and immensely important systems of the body.  Once you have satisfied the body's needs of correct calorie consumption, macro and micro nutrient management, and instituted a formal exercise routine, then you can place additional emphasis on nutrient timing (when you eat what you eat).  

Diets such as Paleo, Keto, and IIFYM focus on teaching you to track your calories and achieve macros/micros.  Nutrition plans such as CBL, The Rennegade Diet, and Intermittent Fasting focus on nutrient timing and are strict about when you eat.  All of these diet plans center on the 5 principles for diet effectiveness.

  1.  Energy Balance (Calorie intake) is most important
  2.  What you eat is very important (Macros)
  3. What's in your food is important (Micros)
  4. When you eat can be beneficial
  5. Supplementing to fill the gaps in your nutrition can be advantageous.  

If you are considering trying specific meal plan or diet, try your Koko Fuel plan custom created for you based on your body composition and your goals provided by Koko with your membership.  If you still want to try something else or have many dietary restrictions or food allergies, try one of the nutrition strategies I mentioned.  But remember, if you do not abide by the 5 principles you will not achieve the results you are looking for.  Having a plan is awesome and I am all for it because remember: If you fail to plan, plan to fail! Now get urgent, be intentional about it, and don't wait for it work for it! 

In it together- Sean 


Back to School = Time For Fitness

Randall Wysong

It’s back-to-school season, and busy parents everywhere are running around, preparing to manage new routines, juggling schedules and shuffling the kiddos from one activity to the next. Whether it’s gymnastics, soccer practice, baseball, karate, dance, football — as a parent, you make it a priority to ensure your kids stay active and live healthy, happy, well-balanced and lives.

You do your best to put your kids on a path to a healthy and fit life. But, what about you?

Are you seated in the waiting room, or on the sidelines, while your kids are physically active? What are you doing to improve your health and the quality (and quantity) of your life?

There never seems to be enough time for Mom and Dad to take care of themselves. It’s easy to say, “I’m too busy,” and do another errand rather than hit the gym. But when you make fitness a priority for the entire family, you are setting a healthy example and establishing a lifestyle that kids will have for life.

You don’t need an hour a day to lose weight or get into great shape. While kids are at practice, you can get in a workout for yourself and start making changes to your body and your life.

Taking just 15-30 minutes for a workout is important for managing stress, looking good, and feeling good – for you, as well as your partner. And research suggests that shorter workouts might just be more effective than longer ones.

A study in the European Journal of Applied Physiology found that as little as 15 minutes of strength training was just as effective at boosting participants’ metabolism as longer workouts. Strength training builds muscle, and muscle not only looks great, it also burns calories.

The quality over quantity trend is growing. Trainers and coaches have begun advocating for shorter, less-frequent workout regimens – claiming that they are much more efficient for weight loss and muscle-building. This high-intensity interval training concept (HIIT) can yield better results in just 15 minutes a few times a week than the standard formula of a 30- to 60-minute workout done more frequently.

HIIT is a method of interval training that involves alternating between periods of short, intense physical activity and fixed periods of recovery, or rest, with a goal of optimal efficiency – getting the best results in the a shorter amount of time.

With workouts this short, you can be done with your workout and back to pick up the kids from their karate lessons. Just 2-3 times a week is all you need to build the habit and start to see great results.

You CAN be that fit, strong person you’ve always wanted to be – for yourself and your family. Don’t just do it for you – do it for the kids!

Koko FitClub of Grand Rapids now has two locations. 
2845 Thornhills Ave SE and 2830 East Beltline Ave NE

Get 30 Days for Only $30 at our new East Beltline location!
or
Get the same 30 Days for $30 at our Thornhills Ave location.

Please, stop in one of our clubs and see for yourself. Take a tour, meet our amazing FitCoaches, and get in your first workout. All Free! Download one of our Free Guest Passes and get started!

Free Guest Pass for the Thornhills Ave location
Free Guest Pass for the East Beltline location

Spring/Summer Specials

Randall Wysong

SPECIAL MEMBERSHIP PRICING

Here we are in mid-spring. Some of us are in the 'get fit' mode, while the rest of us are slowly working up to that. Whatever category you fall in to, now is a great time to get fit in West Michigan.

Koko FitClub is opening its second location (July 1st) at 2830 East Beltline Ave NE in Grand Rapids. Now you have two locations to choose from! To celebrate the East Beltline opening we are offering a great membership price found here.

In addition, Koko FitClub of Grand Rapids has a few new specials to not only get you in shape, but your whole family! Check out these great deals:

Couple Memberships

  • Koko Plus 5 is priced at $299, compared to the regular price of $338. That's for 2 people!
  • Koko Plus 12 is priced at $399, compared to the regular price of $498. Again, that's for 2   people, and the best value!

Here's what you get with the Koko Plus 12 Membership:
- Twelve 1-on-1, coached Smartraining strength sessions per month
- Unlimited Koko Smartraining strength sessions
- Unlimited accesss to Koko’s guided, interval training (HIIT) cardio programs
- Body Composition analysis via the Koko FitCheck Station
- Personalized Web Page at MyKokoFitClub.com
- Koko Fuel - our online nutritional guidance program

Here's what you get with the Koko Plus 5 Membership:
Five 1-on-1, coached Smartraining strength sessions per month
- Unlimited Koko Smartraining strength sessions
- Unlimited accesss to Koko’s guided, interval training (HIIT) cardio programs
- Body Composition analysis via the Koko FitCheck Station
- Personalized Web Page at MyKokoFitClub.com
- Koko Fuel - our online nutritional guidance program

Family Memberships

  • Do you have a family of 4? If so, you can grab a membership for only $199, instead of the  regular $89 each. Smartraining Unlimted.

College and High School Membership Specials

  • 3 Months of Koko FitClub.
  • Smartraining Unlimited Membership for only $50/month. That's a regular price of $89!
  • Unlimited Koko Smartraining strength sessions.
  • Unlimited access to Koko's guided, interval training (HIIT) cardio programs.
  • Body Compostion analysis via the Koko FitCheck Station.
  • Personalized web page at MyKokoFitClub.com
  • Koko Fuel - our online nutritional guidance program.

New Location Limited Time Pricing

  • The first 250 people to sign up for a membership at our new Beltline location will pay only $69, instead of the regular price of $89 (Smartraining Unlimited). You must head to our Cascade location (2845 Thornhills Ave SE) to sign up. While you wait for the July 1st opening, feel free to use our Cascade location.

An easy way to take advantage of all the above deals is to use one of our guest passes.

You'll get in your first workout the same day you sign up! Follow this link.

All Perfect!

Randall Wysong

A perfect score at Koko is not easy to come across. It takes concentration, determination, and persistence. It's a big deal. However, we've seen them. They do indeed exist. Will you be next?

Check out these hardcore Koko Nuts who have scored THE PERFECT SCORE!
We cannot be more proud and look forward to adding to our Koko Wall of Fame.

Stay Connected with Koko!
2830 East Beltline Ave NE
Grand Rapids
Michigan
49525
United States