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Why COVAL Might Just Be the Right Fit For You

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.


We strive to deliver an experience that surpasses your expectations of what a gym and its team should provide for you and your needs.


A level of coaching that you can't get anywhere else. Coaches that understand how your body is supposed to move and perform.


A level of coaching that you can't get anywhere else. Coaches that understand how your body is supposed to move and perform, and how to get your body to that level.


We love what we do. Plain and simple. We are committed to helping you reach your goals both in and out of the gym.


COVAL Fitness Programs


Athletic Performance


Life Transformation


Performance Training


Corrective Exercise

Sign up for a FREE Assessment

Once you submit your information we will be in contact with you to schedule your FREE Assessment.


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: COVAL Elite Coaching

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

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.

Have a question? COVAL Fitness is always here to help you.

COVAL Success Stories

Life Transformation

Corrective Exercise

Atheletic Performance

Performance Training

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