Monday, December 2, 2019


Having trouble with Push Ups? Our COVAL trainer Jess has some helpful tips for you!

Why are push ups so d*mn hard for women?! 
I can’t tell you the number of females I’ve talked to who have the goal of “just one push up!” like it’s this far off lofty goal that will probably never come to fruition. While sex specific physiological differences do play a part in these particular exercises, there is no reason that females should not be able to bust out this movements (and most females don’t believe me when I say that!). 
Click Here to learn more!

COVAL Fitness

Female Fitness Trainers in Ann Arbor, MI

Monday, November 25, 2019

Final Call for Holiday Hustle Challenge at COVAL

Make Your Holiday Season Something AMAZING!

"Several things come to mind. I can fit into jeans that were collecting dust for several years. My percent body fat is in the “green” or “good” range. I’m especially proud of that. I feel more agile and nimble. I have more energy. Perhaps most importantly, my wife thinks I have a “cute” body again!!" - winner of our last challenge, Don S on the results that he achieved during the last challenge.

We kick things off this Friday!

26 days of community, accountability, and results.

Are you in? Get in touch and let me know.

If you're not a COVAL member, then please click here to register for your assessment (we need to get this done before Friday) and then follow-up with a reply to this email.

Friday, November 22, 2019

Success Story Friday - John!

My weight has been something that I’ve struggled with all my life.

I was big in high school, but was able to use that for the sport I loved: football. After I graduated high school, I didn’t have that association of my weight being a good thing anymore now that I couldn’t use it. My self-confidence started to take a hit, my social life suffered because of it and I overall just felt uncomfortable with myself.

CLICK HERE to read John's inspiring story. 

COVAL Fitness - 734-436-4347

Personal Fitness Trainer in Ann Arbor, MI

Monday, November 18, 2019

Use the "Little Brother" to your advantage!

PREFACE:  I have ZERO college football allegiance to Michigan or Michigan State. Saturday's game speaks for itself. If your team won, congrats! If you lost, well, there's always next year. 

Female Fitness Trainers in Ann Arbor, MI
I assume that the majority of us have that one moment in our lives where we were doubted.  Where we were told that we were nothing.  Where we were told that we won't amount to anything.  For the sake of the metaphor, that we were "Little Brother".
Sometimes that was someone else telling us that.  Other times it could have been that voice in our heads telling us that.
Staying motivated is only part of the game. Sometimes a negative can be made a positive influence. Read some of the COVAL Family's amazing Success Stories

COVAL Fitness
Private Personal Trainer in Ann Arbor, Michigan

Wednesday, November 13, 2019

It's Getting Cold & Dark, Avoid Letting Your Mental Health Follow Suit

November-March can be a very brutal time of year for us Michiganders.  Our mood can shift from upbeat and motivated to gloomy and apathetic.

There's a lot of physiology that goes into this, but we will skip all that noise today and focus on what you can do to help combat the Winter Blues.
Most of you reading this will continue to come into the gym which by all means keep on doing so!  In fact, adding an extra day would be an awesome idea to implement.  As you COVAL members know, as a part of your membership you can drop-in on your own, take the group class on Saturday at 10AM, or add an extra day of coaching to your membership. 

But what can be done beyond that?

1)  Dive into a new hobby that you've always wanted to try
2)  Commit to one social event per week (this is for you introverts)
3)  Keep a consistent bedtime and wake schedule
4)  Develop & execute a plan to improve your nutrition.  What you put into your mouth matters and influences the hormones and neurotransmitters in your body that are responsible for your mood.
5)  Add a new form of physical activity to the mix.  Yoga, Pilates, salsa lessons, and tennis are just a few ideas that come to mind.
6)  Perform an audit of the people that you spend the most time around.  Make it a point to spend less time with those that tend to be negative and more time with those who are uplifting and motivating.
7)  Figure out how you can be more physically active at work.   Maybe it's parking further away from the building, taking the stairs instead of the elevator, taking planned walks throughout the day, or walking to the furthest water fountain in the building when you need to refill your water bottle.
8)  Dedicate time to learning mediation or just simply taking time each day to do some deep breathing.
You know yourself best.  These are just some ideas to get your wheel spinning which hopefully lands you with a list of 2-3 ways to help yourself live a mentally strong Michigan winter!

Click Here to learn more

COVAL Fitness
Personal Training Studio in Ann Arbor, MI

Wednesday, October 30, 2019

Who Are You Living For?

"I live for (insert person/people)"….
I've heard this statement from a decent amount of people that I've encountered and I heard it all through my childhood.

The disconnect with that statement is that often times, the people that state that aren't firm in their values & principles that they live by, so the model that they demonstrate to the person/people that they intend to live for is distorted.  The person fails to recognize that in order for their statement to be true, that they have to do better for themselves first before they can "live for" someone else.

There's absolutely no shame in this if this is you.

The first thing that you should do though, is clearly define your values & principles that you live by.  Without that, most efforts put forth in life will be misguided and ultimately end up missing the mark.

Start there and the momentum that builds up after that will have the force of a Mack truck as you start to conquer things in your life that seemed unachievable previously.

Click Here to find out how COVAL Fitness can put you on the path to better health and fitness. 

Monday, October 28, 2019

"I Think What You're Doing Is Very Cool"

This 6'11 giant NBA player, towering over my Grandma, letting her know that her continuing to have a mindset of taking care of her body & her mind through training at the gym was one of the coolest things that he had seen.

He was right.  It is cool.  In fact, we have a lot of cool peeps here at COVAL that are tough as nails and have the right frame of mind that their age is not going to be a defining factor for them.
They continue to push through.  They continue to grow.  They continue to be able to achieve and do things that they didn't think were physically possible for them anymore.
Rick, Gloria, Connie, Candy, Debbi, Bruno, Anne, Susan, David, Candace, Michael, Jack, Harvey, Don S, Sarah, Don L, Annie, and Gram; all near, at, or older than 65 years old and kicking some serious butt in the gym each and every week.
If you're trying to figure out the right time to get started with improving your health & fitness, then just think about the "Cool Kids Club" and do as they do.  Working toward a healthier you is never too late, and it's never something to save for later.

"The gains I have achieved through the help of everyone at COVAL Fitness, in both strength and mobility, have given me renewed hope as I recover from a major injury. The limited time allowed at physical therapy left me very concerned that I would never be active again. I’m now experiencing less daily pain, and back to enjoying an active lifestyle again. This is due to the high level of expertise at COVAL and their continued encouragement. Money well spent on my health and life." - Laura H.
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We would love to guide you if you would like some help!

Click here and we can get you started on the 21 Day Kickstart Program!

COVAL Fitness
Fitness Trainer Near Ann Arbor Michigan