STRENGTH OVER SCALES: THE 90-DAY FITNESS Challenge

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FREE/COVERED BY HEALTH INSURANCE

• Fitness assessment (initial and final)- FREE
• Access to our mobile app - FREE
• Exercise routine and daily exercises - FREE
• Nutrition Counseling (one-on-one virtual sessions with our registered dietitian) - usually covered at 100% by health insurance plans. See more below.

$$$

• Nutrition Coaching - there is a charge to meet with our registered dietitian unless you chose to use your health insurance which typically covers nutrition counseling sessions at 100%.
• Personal training - hire one of our personal trainers to help you reach your fitness goals. Sessions are conducted at our studio or virtually.
• Fitness Coaching - get guidance from our fitness professional who will help craft a fitness plan regardless (by phone or video)

No. This challenge is between the "now" you and the "later" you. No leaderboards. No losers or winners. 

Good questions. Focusing on the process doesn't mean we neglect the metrics. In fact, to determine if your efforts are working, we have to have an objective baseline that we can reference.

The fitness assessment includes:

✅ Muscle, fat, and water composition (arms, legs, and trunk area)

✅ BMI (Body mass index) and body weight

✅ BMR - Basal metabolic rate - the daily amount of calories your needs for weight management and
✅ Grip strength test (measuring hand and forearm strength)

📋 You’ll receive a detailed report summarizing your results. 

No. However these are very beneficial offerings to our challenge and we strongly recommended anyone participating in our challenge to take advantage of them to help improve their outcomes. Nutrition counseling is a stand-a-lone service we have offer for more than 20years. Our registered dietitian, through one-on-one nutrition counseling sessions (via video chat) can support you in a variety of areas including disease management, weight management, meal planning, body composition adjustment, and much more. Likewise, hiring our personal fitness trainer removes the confusion out of working out and provides you will a workout plan that works for you.  

Take charge of your health with personalized nutrition guidance — no matter where you are. Our one-on-one virtual nutrition counseling gives you direct access to one of our registered dietitians 

What you can expect:
✅ A personalized plan based on your goals — whether it’s weight management, improving energy, managing a medical condition (such as diabetes, high blood pressure, or high cholesterol), or simply eating better.
✅ Practical strategies for meal planning, grocery shopping, and making healthier choices
✅ Support and accountability to help you stay on track and motivated

✅ Mobile app for tracking and logging food and fitness activities
✅ Flexible scheduling to fit your lifestyle

Our virtual sessions are confidential, convenient, and designed to help you build long-lasting, healthy habits.

We accept the following insurance plans however some limitation apply: 

• Independence Blue Cross (Keystone Health Plan East and Personal Choice)
• Amerihealth
• Independence Administrators 
• Amerihealth Administrators 
• AETNA 
• Highmark 
• CIGNA 
• Blue Cross & Blue Shield 
• Federal Employees Benefits Plan (FEBP)

If you do not have qualifying health insurance you can pay out of pocket. Please contact us for more details. 

You can book your appointment now or during your fitness assessment.

Focus: Exercise instruction and physical performance

What it includes:

• One-on-one, hands-on guidance through a workout
• Technique correction (e.g., posture, form)
• Strength, cardio, or flexibility exercises tailored to goals
• Use of gym or home equipment
• Immediate feedback and motivation
• Can include fitness assessments like body fat %, reps, strength tests
   

Best for:
Someone looking for structured workouts, accountability, and help with exercise execution.

“Let’s train together — I’ll guide you through each movement.”
 

Focus: Mindset, goal-setting, behavior change, and lifestyle support

What it includes:

• Goal clarification (e.g., energy, mobility, confidence)
• Lifestyle habits (sleep, stress, nutrition, time management 
• Overcoming mental blocks or motivation dips
• Weekly or monthly check-ins to track progress
• Personalized action plans beyond just the gym
• May or may not include actual exercise instruction
   

Best for:
Someone looking for long-term lifestyle change, habit-building, or support staying consistent with fitness and health routines.

“Let’s figure out what’s holding you back and create a plan that fits your life.”
 

We have two cool fitness features that will kick start your workout or provide some variety to an existing workout. 

1. 5-Minute Daily Exercises
2. Workout Routines

5-Minute Daily Exercises

If you are  short on time, just starting your fitness journey, don't know where to start, or just want something a little different, this exercises provide great way to accomplish that goal.

Each day during the challenge you will receive an exercise to perform (strength training, stretching, core conditioning, balance, stability, and cardio). Each exercise takes approximately 5 minutes to perform. 

Here is an example of what the first week could look like: (this is just a sample): 

• Day 1 -  pushups  (3 sets o 12 repetitions) 
• Day 2 - hamstring stretch ( 3 sets of 30 second holds)
• Day 3  - crunches  (3 sets o 20 repetitions) 

Your daily exercise will be sent as an in-app notification through our mobile app. Each exercise will be accompanied with an image and or video of that exercise with instructions. 

Workout Routines (for home and gym)

Need a complete exercise regimen? Transform your fitness program with one of our workout plans designed for all levels. The workout plans includes a balanced mix of strength training, cardio, core, and mobility work — with options for both home and gym workouts. You will have the option to view our workout plans at the start of the 90 Day Program