ABOUT

Mission Statement

COVAL is committed to enhancing your lifestyle and performance in a positive, fun, family-like atmosphere through a means that is as specific to the individual as possible for each one of our services provided.

 Why Are We Here?

  1. We strive to give every client that walks through our doors the best possible COVAL experience.

  2. Providing elite coaching that helps you reach your goals and empower you in your everyday life.

  3. Giving you service that makes you feel like you are family.

  4. To show you our passion through our commitment to education and the care that we express to our clients, team, and facility.

  5. We aim to enrich as many lives as we can through our community efforts.

  6. Finally we tirelessly pursue providing a facility that gives our clients the opportunity to live their lives in the most holistic way possible.

We conducted an internal survey among current and former clients at COVAL Fitness & Sports Performance back in spring of 2014.  Below are the top reasons why they either had, or continue to have a positive experience at COVAL Fitness & Sports Performance:

  • 38% said that it is the expertise of the trainers.

  • 18% said that it is the engagement and friendliness of the COVAL Team.

  • 13% said that it is the attentiveness of the COVAL team shown during sessions.

 

 

Our Approach

STEP 1: Assessment

We take your vision and your goals that will help you get there very seriously.  Its extremely important that we gather as much information about your past and current training history, nutrition, and lifestyle prior to your first session at COVAL.  This way we ensure that we are prescribing the proper intensity and volume for your training, habits for your nutrition that will lead to success, and managing any life stressors that could potentially prevent you from reaching your goals.

The physical screen that you will go through is very thorough and a comprehensive blend of test that will assess your movement patterns, strength and weaknesses, flexibility and mobility, help identify any sources of aches or pains that you are experiencing, and evaluate any necessary performance measures; for example the back squat for a powerlifter or a modified 5-10-5 shuttle for athletic performance.

Your nutrition is a very key piece in this puzzle.  Therefore we will take a look at your 3 day food log, identify the foods / beverages that are kept in your home, and whether you tend to cook the majority of your meals at home, or if you tend to eat our more often.  Based on the information that we obtain, then we will prescribe habits for you to develop over time that will lead to your long-term success.

Finally, we assess your lifestyle; primarily your sleep and stress management.  Its going to be extremely difficult to reach your goals without adequate rest and recovery, and minimizing the daily stress response on your body.  If your lifestyle calls for it, we will give you habits to develop that will help improve your lifestyle, and ultimately your results.

STEP 2: Creating the Program

Your program isn’t just about the training.  The training is absolutely 100% important, but we are also going to program attainable action steps in regard to your nutrition and lifestyle management that will help you create long-term habits that line-up with your vision.

STEP 3: Effectively Coaching You Through Your Program

This is where we really feel that we can help you over the competition.  Our ability to dissect your movement and give you the appropriate corrections and praise that will get the most results is unmatched.  Someone could write an incredible program for you, but if it is not coached properly then whatever is on paper won’t be as effective as it should be.  This will result in lack of results.  When you come to COVAL you will know that you are getting elite coaching that is specific to the way that you learn and process information.  Better coaching = better results.

STEP 4: Accountability

Accountability may very well be the most important piece of the puzzle in your journey.  You can have a training program ready to go, nutrition plan is all set, and a gym to go train at, but if you lack the accountability for yourself to show up, put in the work, and do it in an efficient timeframe then it is going to be difficult for you to get the results that you are looking for.  We care about your success; both in the short and long-term.  Step up your accountability by allowing us to help you get to where you want to be.

STEP 5: Adjustments and modifications to your goals and needs

You may reach your goal within the first 3 months, and then decide that you want to get stronger than you ever have in your life.  That will call for a new program geared toward building maximum strength.  Maybe you sprain your ankle during a basketball game which would limit your range of motion and ability to move.  We can modify your program so that you can still train and get positive results from your sessions.  Goals change and life happens.  You need a team that knows how to make the proper adjustments for when these times occur.   Having a team like that by your side will help ensure that you are always getting closer to reaching your goals.  We want to help you with that.”

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Ann Arbor Personal Training Services

 

Structure, guidance, and accountability are exactly what you will get with CFSP. We achieve this through individualized programming and assessment, safe and effective coaching to ensure that you are getting the most out of your workouts, and communication both inside and outside of the gym. All of these components of training are very critical to setting you up for success when it comes to achieving your goals and improving your health.

 

TEAM COVAL 

PROGRAMS:

Semi-Private Training Options

Athletic Programs

Team Programs

Nutrition Coaching

SEMI-PRIVATE PERSONAL TRAINING OPTIONS:

Semi-private personal training provides all the perks of 1 on 1 personal training, but in a small group setting. There are 1-4 clients assigned to a COVAL coach and each client goes through their own, individual program.

ELITE GOLD MEMBERSHIP (4x/Week):

This is our premiere semi-private package. This an excellent option for those who are looking to maximize their results and get maximum accountability and are ready to dedicate themselves 100%.

ELITE GOLD MEMBERSHIP BENEFITS:

  • In-depth assessment analyzing foundational movement patterns, neuromuscular limitations / imbalances, posture, nutrition, and lifestyle habits.

 

  • 4 top notch coaching sessions per week with a professional certified coach.

 

  • Monthly program design geared specifically for your goals and needs.

 

  • Unlimited gym access.

 

  • Custom COVAL Nutrition Manual.

 

  • Unlimited body fat analysis utilizing our BodyMetrix Pro system.

 

  • COVAL Recovery Package.

 

  • 1 month supply of our “Core 4″ Supplements (Whey Protein, Multi-Vitamin, Magnesium, and Fish Oil) for building lean muscle tissue, aiding with recovery, shredding fat, sleep enhancement, brain function, and overall health.

 

  • Accountability through our private Facebook support group and full email / phone support.

 

  • Quarterly meeting to assess progress and set goals for following quarter.

ELITE GOLD MEMBERSHIP OPTIONS:

3 Month Investment: $599/mo

($37.44/session).

12 Month Investment: $499/mo

($31.19/session).

ELITE MEMBERSHIP (3x/Week):

This is a great option for the busy professional, stay-at-home parent, student, or someone who has a mixture of both roles, but very little time to get their fitness training in during the week. With such little time, its very important that you don’t waste that time by training with non-effective training means.

ELITE MEMBERSHIP BENEFITS:

  • In-depth assessment analyzing foundational movement patterns, neuromuscular limitations / imbalances / strengths, postural analysis, nutrition, and lifestyle habits.

 

  • 3 top notch coaching sessions per week with a professionally certified coach.

 

  • Monthly program design geared specifically for your goals and needs.

 

  • Unlimited gym access.

 

  • Custom COVAL nutrition manual.

 

  • Body fat analysis every 2 months utilizing our BodyMetrix Pro system.

 

  • COVAL Recovery Package.

 

  • 1 month supply of whey protein and multi-vitamins for building lean muscle tissue, aiding with recovery, shedding fat, and overall health.

 

  • Accountability through our private Facebook support group and full email / phone support.

 

  • Quarterly meeting to assess progress and set goals for following quarter.

ELITE MEMBERSHIP OPTIONS:

3 Month Investment: $499/mo

($41.58/session).

12 Month Investment: $399/mo

($33.25/session).

PRO MEMBERSHIP (2x/Week):

 

This is a great option for those that may already be comfortable training in the gym, but need additional guidance with coaching, program design, and getting past their plateaus.

 

PRO MEMBERSHIP BENEFITS:

  • In-depth assessment analyzing foundational movement patterns, neuromuscular limitations / imbalances / strengths, postural analysis, nutrition, and lifestyle habits.

 

  • 2 top notch coaching sessions per week with a professionally certified coach.

 

  • Monthly program design geared specifically for your goals and needs.

 

  • Unlimited gym access.

 

  • CFSP Recovery Package.

 

  • One month supply of whey protein to help with building lean muscle tissue and aiding with recovery.

 

  • Accountability through our private Facebook support group and full email support.

PRO MEMBERSHIP OPTIONS:

3 Month Investment: $399/mo

($49.88/session).

12 Month Investment: $299/mo

($37.38/session).

 

 

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21 DAY TRIAL:

2x/Week for $89

3x/Week for $129

4x/Week for $169

We are guessing that you may not know what separates a great training facility from a mediocre training facility. This is our chance to show you what a great training facility is all about!

Our 21 day fitness trial membership is a great way for you to “test drive” our programs and see if we are a good match for you.

Trial Membership Price: 2x/Week for $89 or 3x/Week for $129 4x/Week for $169

*If interested in the 21 day trial, please fill out the form so we can call you to schedule an appointment or call us directly at 734.436.4347.

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ATHLETIC PERFORMANCE OPTIONS:

Gain an edge over the competition by participating in our Athletic Performance program. In this program the athlete will raise the ceiling of their athletic potential by getting stronger, more explosive, enhancing their speed, acceleration, and cutting all the while improving your recovery, and reducing your chance of injury.

Much like our semi-private model, but the training program is geared toward sports performance for the youth and collegiate athlete.  1-3 athletes per time slot with a coach.  This program is tailored specifically to the athletes goals and needs.

ELITE MEMBERSHIP (3x/Week):

The Elite Membership is for the athlete that is looking to fully maximize their athletic potential through working with a coach 3x per week. This is an excellent option for the off-season, but still can be highly effective with proper program design and management during the season.

ELITE MEMBERSHIP BENEFITS:

  • Top-notch coaching from a certified professional coach dedicated to helping the athlete achieve their goals.

 

  • In-depth assessment covering movement capacity and progressing to testing sport specific training qualities such as explosiveness, agility, reactivity, and maximal strength.

 

  • Monthly program designed specifically for the athlete’s needs and goals.

 

  • CFSP Recovery Package (foam roller, lacrosse ball, drawstring backpack, and 2 lb tub of whey protein).

 

  • CFSP Athletic Performance Nutrition Manual.

 

ELITE MEMBERSHIP OPTIONS:

3 Month Investment: $449/mo

6 Month Investment: $399/mo

 

PRO MEMBERSHIP (2x/Week):

The Pro Membership is for the in-season athlete who still wants to improve upon the solid foundation that was built in the pre-season. If you are looking to stay healthy during the season and continue to develop your athletic ability, then this is a great option for you. The Pro Membership does NOT include the CFSP Recovery Package or the Nutrition Manual. Those items can be purchased separately.

PRO MEMBERSHIP OPTIONS:

3 Month Investment: $349/mo

6 Month Investment: $299/mo

 

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21 DAY TRIAL:

Our coaches have experience ranging from coaching athletes at the professional level to working with athletes as young as 10 years old. Our coaches have worked with athletes in all realms of the sporting world including basketball, football, lacrosse, hockey, and even bobsledding. Come experience what its like to utilize all the tools and methods that we have to offer in order to make you a better, more balanced, and prepared athlete. The 21 day trial includes everything our Elite and Pro memberships entail except for the CFSP Recovery Package and Nutrition Manual.

Total Value:
2x Per Week: $399
3x Per Week: $499

21 Day Trial Price:
2x Per Week (6 total sessions): $69
3x Per Week (9 total sessions): $99

*If interested in the 21 day trial, please fill out the form so we can call you to schedule an appointment or call us directly at 734.436.4347.

21 Day Trial Sign-Up Form

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TEAM PROGRAMS*:

4-6 athletes per coach.  This is a TEAM program with modifications made to each athletes program with each of their own needs and limitations in mind.

*Prices will vary depending on the number of athletes participating, number of days the team will be coming into the gym, and needs of the team.

NUTRITION COACHING:

Much like its training services, COVAL nutrition digs into great depth with helping their clients achieve the vision that they have of themselves. Our nutrition program can help those who are striving to create new, healthy habits that last a lifetime to those who are simply looking to shed those last few pounds for a loved ones wedding day.

Making a positive change in your nutrition is a big, emotional adventure and therefore we start with what we call the “preparation phase.” During this phase we gather as much relevant info that we can from you to ensure that you get as much help as possible during your quest. Once we gather all the necessary info, then we start the “implementation phase” where we practice your new, life transforming habits. This will continue until we help you get to a place where you are more than satisfied with your results. To finalize the process, we come up with an exit strategy for the program that we call the “growth phase.” We will help you set up a plan to continue after the program so that you continue to utilize those new found habits and live a healthier, more holistic lifestyle.

ABOUT YOUR COACH
COVAL trainer and Precision Nutrition Level 1 Certified Nutrition Coach, Rachel Schreyer, will help guide you throughout your journey. Rachel is also working toward her Masters Degree in Nutrition from the University of Michigan.

FEATURES
-1 initial consultation (45-60 minutes)
-2 coaching sessions per month (in-person, Skype, or phone up to 1 hour in duration)
-unlimited email
-body composition measurements and progress pictures
-accountability
-coaching based on your individual goals
-educational documents that will aid you with your journey
-customized supplement package to help you reach your goals (if necessary)
-referrals to professional network

 

BENEFITS

-positively transform yourself both mentally and physically
-form new, life transforming habits
-become better equipped to make choices that will help you positively change your life and better ensure long-term health
-learn how to turn bland, boring meals into delicious, healthy, hearty meals that you will make your relationship with cooking more positive and beneficial

INVESTMENT
CFSP Members: $199/mo
Non-Members: $249/mo
Each investment is on a month-to-month basis.

Please feel free to contact rachel@annarbortrainer.com for your free initial consultation today!

THE GYM

Your ability to move and your strength are at the core of what we believe builds a sound foundation for each one of our clients.   Take a look around the gym and you will quickly realize that the equipment available to our clients reflects that belief.  We have approximately 4,500 square feet of space for you to work toward the vision that you have created for yourself.  Check out the gallery below to see what we have for you.

HOURS:  

M,W,Th: 6AM-Noon; 3PM-8PM

Tuesday: 5AM-Noon; 3PM-8PM

Friday: 6AM-6PM

Saturday: 7AM-2PM

Sunday: Closed

LOCATION: 100 Phoenix Drive, Suite 170 Ann Arbor, MI 48108

LIFE TRANSFORMATION

Want to jumpstart your 2015 Life Transformation?

Don’t feel ashamed.  We work with many individuals just like you who struggle with either losing weight, improving their body composition, increasing their daily energy, and / or developing healthy habits that will ensure long-term success.  This journey isn’t something that comes easy by doing it alone.  That’s why we are here to help you every step of the way!

The key to success is surrounding yourself with a solid team.  That can include not only the team here at COVAL, but your friends, family, and our members here at COVAL.  It all starts with our assessment process here at COVAL.  We will take a look at the 3 big areas of your life that influence whether or not you see the transformation that you are looking for:

  • Training: we will analyze basic movement patterns, mobility, flexibility, and strengths / weaknesses in order to understand what an optimal starting point is for you.  It’s extremely important that we don’t start you at a level that is too low, or too high so that you build a solid foundation and progress at an efficient rate so that you can reach your goals.
  • Nutrition:  we will do a kitchen makeover assessment, 3 day food log, water intake analysis, and find out which foods are consistently present in your day-to-day life
  • Lifestyle:  specifically sleep and stress management

Click below to secure a spot for your FREE assessment ($100 value) at the COVAL Fitness & Sports Performance facility and see how we can help you change your life today!

I’d like to schedule an Assessment

 

 

Life Transformation Success Story

Meet Paul

He was struggling with his daily energy levels, having a consistent training regimen that was helping him lose weight, and daily aches and pains.  Check out the video below to hear about how he lost 25 pounds, had his energy levels soar, and improve his neck and shoulder pain!

OVERCOMING CHRONIC ACHES & PAINS

Do you suffer from chronic aches and pains that other trainers ignore, can’t do anything about, or don’t have the resources to help you?

Pain can literally change your entire life.  From the way that you move, perform, and even the way that you think!  This is not an optimal or desirable way to live your daily life.

This is the reason why we put such a heavy emphasis on the assessment process that we have here at COVAL.  We want to help you alleviate those issues so that you can live a pain-free, happy life!  In our assessment we go very in-depth with evaluating how your body moves, what joints are limited with their range of motion, and cumulatively how these two things together can resonate in certain areas of the body that are actually causing your pain.

Click below to secure a spot for your FREE assessment ($100 value) at the COVAL Fitness & Sports Performance facility and see how we can help you change your life today!

I’d like to schedule an Assessment

 

 

Overcoming Chronic Aches & Pains Success Story

Meet Mauran

Mauran loves training hard and pushing his body, and after years of going at it a bit too hard, he had reached a point where his body couldn’t adapt to all the stress.  The knee, low back, shoulders, and elbow pain had prevented him from doing the activities that he loved, like basketball and weightlifting.  Listen to his story on how he has been able to bounce back strong and how his back hasn’t felt this good in a over a decade!

ATHLETE PERFORMANCE

Are you a good athlete, but still searching for that extra edge to help you get you a college scholarship?

At some point in your playing career, you made the decision that you wanted to go from good to great.  The thought of not playing at a high level beyond your high school playing days makes you sick to your stomach.  You want more.  You want a college scholarship!

COVAL can help you get there.  Our athletes have received offers from power conferences including the Big Ten, SEC, and ACC and mid-major conferences including Conference USA, the MAC, and Ivy League.  We stress the fundamentals in order to ensure that you develop properly.  Yeah, it doesn’t sound sexy, but it’s essential to your long-term success.  Put in the work, do it right, and you will see the benefits.

Click below to secure your spot for your FREE assessment ($100 value) here at COVAL Fitness & Sports Performance that will help us determine how we can best help you take your game to the next level!

I’d like to schedule an Assessment

 

 

Athlete Performance Success Story

Meet Xavier

When Xavier started with COVAL he was struggling with his ability to move on the court, his explosiveness, and strength.  Here about how through his hard work in the gym, he was able to improve in all of those areas and compete at a high-level with the big boys!”

MEET YOUR PERFORMANCE GOALS

Are you already fit, but frustrated that you can’t reach your performance goals?

You have probably had quite a bit of success with getting results from your training…up until now. Maybe you have plateaued with improving your back squat.  Or perhaps you are prepping for an event that requires your best physical and mental performance and you aren’t quite sure how to get the results that you need.  Whatever the issue is, we are here to help you!

There are many different variables that go into your performance.  Those variables include, but are not limited to:

  • Technique
  • Alignment of your body when executing your lifts / Exercises
  • Program designed specifically to your goals
  • Strength / Mobility / Flexibility / Explosiveness
  • Body awareness
  • Coaching from a knowledgeable and attentive trainer
  • Movement deficiencies
  • Prior injury

As you can see, there is a lot that goes into making sure that you are getting all of the help that you need.  We can help identify how we can best help you through our assessment process.  During the assessment we will take a look at your physical capabilities and limitations, mobility / flexibility, technique and overall strength on specific lifts (if necessary), and core strength and function.

In addition to that, we will analyze:

Nutrition:  we will do a kitchen makeover assessment, 3 day food log, water intake analysis, and find out which foods are consistently present in your day-to-day life

Lifestyle: specifically sleep and stress management as these will play huge roles in you reaching your performance goals.

Click below to secure your spot for your FREE assessment ($100 value) here at COVAL Fitness & Sports Performance that will help us determine how we can best help you take your game to the next level!

I’d like to schedule an Assessment

 

 

Meet your Performance Goals Success Story

Meet Matt

Matt was struggling with chronic aches and pains stemming from a car accident that prevented him from living the high performing, physical life style that he grown accustomed to.  Only in his mid-20’s, Matt needed a solution.  Check out his testimonial and a video of his results below!

DSC_0257Matt’s Testimonial:

For the past seven years, I sought out more than a dozen specialists for chronic low back pain after being hit by a car. All the while enduring traditional PT approaches, X-Rays, MRIs, fluorscopies and epidurals without relief. Over the years, my pain went from simply being a nagging injury that decreased my physical activity, to the past year where it began to severely affect my overall quality of life.

After trying seemingly everything else, I sought COVAL out at the recommendation of a friend. Through email, I was able to provide context for my injury and a history of the kinds of treatments I tried in the past. In our exchange, the responsiveness and attention to detail convinced I’d found someone who could help. I booked a flight from New York to fly to Michigan for an evaluation with Mike on a Friday morning. Pain rarely fits neatly into one physical therapy schema. Mike’s strength is that he’s not a strict adherent of one particularly ideology, but approaches his clients with a combination of expertise that offers a more holistic approach.

Later that afternoon, I was at COVAL again for a one-on-one session with Mike to break-down my assessment. The approach was a routine that focused on exercises and stretches to help me get better, but also took into consideration the kind of athletic activities I was hoping to get back into (weightlifting, cycling, hiking). Mike was able to define a set of restrictions for these activities that could exacerbate my condition in the short-term. A traditional PT approach would bar you from any kind of physical activity until the pain is resolved, but COVAL gave me the ability to remain active and focus on my recovery at the same time.

I was only able to have two sessions face-to-face at COVAL, but even afterward, Mike remained incredibly responsive to my questions and took great interest in how my recovery was going, checking in on me periodically by email and sending videos to help explain concepts I wasn’t quite grasping on my own.

Through my experience at COVAL, I had Mike’s undivided attention. Though COVAL takes a thoughtful and clinical approach to his work, Mike made me feel more like a friend than a patient. I saw immediate results in the first two weeks, and continuing the foundation I was given at COVAL on my own for the past two and a half months, I’m happily pain free for the first time in seven years. I’m able to lift weights comfortably three times a week now and am currently training for a long-distance cycling race next spring.

For anyone looking to take their performance to the next level and has hit a plateau whether it be persistent pain holding them back, their program not getting them the results that they want, or coaching from another professional that just isn’t getting them the results that they desire, then I can’t recommend the integrated experience at COVAL enough. I’m confident that you will get the results that you are looking for.

Check out Matt’s video of his new front squat personal record of 315 lbs only 4 months after his visit to COVAL!

 

 

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COVAL Fitness & Sports Performance

100 Phoenix Drive
Suite 170
Ann Arbor, MI 48108
734.436.4347

Schedule an appointment or sign up for a class here>

Hours:

M,W,Th: 6AM-Noon; 3PM-8PM

Tuesday: 5AM-Noon; 3PM-8PM

Friday: 6AM-6PM

Saturday: 7AM-2PM

Sunday: Closed

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What our customers say

  • “I have always dreamed of playing basketball professionally. To do that I needed to be prepared for the physical demands of playing the post and well conditioned so I could repeatedly get up and down the floor. There was no better place for me to turn than to Coval Fitness & Sports Performance. I have known Mike for a couple years now and he knew exactly what it would take. Even though I only had 6 weeks to prepare before I left, the program that Mike wrote enabled me to play at a high level without having to worry about excessive fatigue. It showed by my performance on the court. During my stint, my game high was a double-double of 19 pts and 10 reb, with the rest of my games resulting in near double-doubles as well. I couldn’t be happier with the results!”

    -Mark Dunn, Professional Basketball Player in China / Eastern Washington University

  • “Training at Coval Fitness & Sports Performance has really helped my soccer game along. I’ve noticed a wide range of athletic improvements. For example, my first step is much more explosive. As a defender, that can mean the difference between just poking the ball away from your opponent and actually earning possession with a solid tackle. I am much stronger than before. Now, instead of just shielding off a player with my arm, I can actually swat him away now (legally of course). My feet are much quicker now too. I find myself snapping off shots with less preparation but more velocity. I also feel more comfortable and fluid moving around the field. It’s a strange feeling, I weigh more from the added muscle but I actually feel lighter on my feet. Basically, Coval Fitness & Sports Performance is perfect for the athlete looking to raise their game to the next level.”

    -Paula Silverman, former NCAA tennis player, Kalamazoo College

More Success Stories

Life Transformation Success Story

Life Transformation Success Story

Athletic Performance Success Story