Tone up! The 16-Week Muscle Toning & Weight Loss challenge

Tone Up is 16-Week Muscle Toning and Weight Management Challenge, designed to help you lose body fat, build lean muscle, increase strength, and improve overall wellness.

This results-driven challenge combines the expertise of a our Personal Trainer and Registered Dietitian to provide personalized guidance, accountability, and support every step of the way.

Program Includes:

• Personalized exercise program tailored to your goals and fitness level created by our Personal Trainer (one-time complimentary personal training session) 
• Nutrition counseling/coaching from our Registered Dietitian (optional, health insurance required)
• Fitness assessments to establish baseline measurement and to track progress
• Access to on-demand fitness videos
• Food and fitness tracking through our mobile app
• Goal setting, education, ongoing motivation, progress monitoring and accountability by your personal trainer and registered dietitian.

Many people focus on losing weight, but maintaining and building muscle is just as important—if not more important—for long-term health, function, and quality of life.

Muscle tissue is metabolically active, meaning it requires energy to maintain. The more lean muscle you have, the more calories your body burns throughout the day, even at rest.

Beginning around age 30, adults naturally start losing muscle mass if they do not engage in regular strength training. Maintaining muscle helps:

• Preserve mobility and independence 
• Improve balance and stability 
• Reduce the risk of falls and injuries 
• Support daily activities such as lifting, carrying, and climbing stairs 

The goal shouldn't just be weight loss—it should be improving body composition by reducing body fat while maintaining or increasing lean muscle mass. This often leads to:

• Better strength and endurance 
• Improved energy levels 
• Reducing your risk of heart disease, metabolic disorders (ie diabetes) and other medical conditions.  

Strength training and muscle development help stimulate bone growth and maintain bone density, reducing the risk of osteoporosis and fractures.

Women naturally have less muscle mass than men and are at greater risk for age-related muscle loss and osteoporosis.

Benefits of maintaining muscle include:

• Improved metabolism 
• Better bone density 
• Increased strength and confidence 
• Improved posture and joint health 
• Enhanced ability to perform daily tasks 

Building muscle does not make most women "bulky." Instead, it helps create a stronger, healthier, and more toned physique.

GLP-1 medications can be effective for weight loss, but research has shown that some of the weight lost may come from lean muscle mass, not just body fat.

Without adequate protein intake and resistance training, individuals taking GLP-1 medications may experience:

• Loss of muscle mass 
• Reduced strength 
• Slower metabolism 
• Increased fatigue 
• Greater difficulty maintaining weight loss long-term 

To help preserve muscle while losing weight, experts recommend:

• Regular strength training (2–3 times per week or more) 
• Adequate protein intake throughout the day 
• Working with a Registered Dietitian to meet nutrition needs 
• Following a structured exercise program 

The healthiest goal is not simply to weigh less—it's to become stronger, maintain muscle, reduce excess body fat, and improve overall health. Whether you're a woman, an older adult, or taking a GLP-1 medication, preserving and building muscle is one of the most important investments you can make in your long-term health and wellness.

• Body Composition (Lean muscle, body fat %, water weight)
• BMI & Body Weight
• BMR (Basal Metabolic rate) - the amount of daily calories your body needs
  

Our BioFitness screenings measures lean muscle mass, fat, as well weight, BMI and body fat percentage, which are important because they provide a more complete and accurate picture of your health and fitness than just body weight. Here's why each matters:

1. Lean Muscle Mass

• Why it matters: Muscle supports your metabolism, strength, and daily function. Gaining muscle improves overall strength, balance, stability, coordination, and reaction time, even if your weight doesn’t change.
• What it tells you: Are you building strength? Are you losing fat or muscle when dieting?
  

2. Body Fat Percentage 

• Why it matters: This helps distinguish between fat loss and muscle loss — crucial for anyone trying to change their body composition for overall health and functional purposes. 
• What it tells you: Whether you’re improving body composition, not just weight.
   

• You will be asked to remove your socks and shoes for body composition testing
• Wear comfortable workout clothes
• Arrive 5 minute before your appointment time
• Avoid heavy meals 2–3 hours before your appointment
• Stay hydrated (limit caffeine the day of your screening)
• Get a good night’s sleep
• Avoid intense exercise for 24 hours prior
• Be prepared to move and perform light activity
  

🚫 Women who are pregnant and individuals with pacemakers or implanted medical devices are not eligible for body composition testing.

Once you sign up for Tone Up, and download our mobile app you will receive instructions by email and in-app notifications on how to schedule your Biofitness screening. Your personal training and nutrition counseling appointment will be scheduled during your Biofitness screening appointment. 

You will receive your workout plan from your Personal Trainer during your complimentary training session and your nutrition plan from our Registered Dietitian during your nutrition counseling or nutrition coaching session. Together, they will  help you create a realistic and effective strategy based on your goals, fitness level, lifestyle, and nutritional needs.

Your personalized plan will include:

• Customized workout routines
• Strength, cardiovascular, and flexibility exercise recommendations
• Nutrition guidance and healthy eating strategies
• Goal setting and progress tracking
• Accountability and ongoing support

By combining exercise and nutrition, you'll have the tools you need to build healthy habits, improve your body composition, increase energy, and achieve lasting results.

1. Tone Up is apart of our Virtual Gym & Trainer. There is $21 monthly membership fee. The first month is FREE and most of your membership is reimbursable with insurance plans like IBX (some exceptions may apply) or discounted with other health insurance plans. 
2. Nutrition Counseling with our registered dietitian is an optional services but is strongly recommended. Most health insurance plans like IBC, Amerihealth, AETNA and CIGNA, and Highmark and some BCBS cover nutrition counseling at 100%. A dietary plan created by our dietitians is vital for safe and sustainable weight loss and skeletal muscle improvements.
3. Personal Training - As a member our Virtual Gym & Trainer and participant in this challenge you will receive one complimentary personal training or coaching session. IMPORTANT - this is a one time offering to new members. If you would like ongoing support (ie new/revised fitness plan,  coaching, etc) throughout the 16 week challenge you will need to purchase personal training sessions. You can discuss your options  with your personal training during your complimentary personal training session or message them in our app. 
4. The ToneUp Challenge is not about achieving a certain look or chasing unrealistic beauty standards. It's about becoming healthier, stronger, and more confident through sustainable lifestyle changes. Success is measured by improvements in your overall health—not just the number on the scale. You will be encouraged to focus on building lean muscle, increasing strength and endurance, improving energy levels, developing healthy eating habits, and creating lasting behaviors that support long-term wellness. Weight loss and body composition changes is typically a positive outcome for many participants, but it is a byproduct of consistently practicing healthy habits. Our goal is to help you feel better, move better, and live a healthier life—inside and out.

The BioFitness Screening will take place at you place of work. Once you sign up you will receive instructions on how to book your appointment. 

We want you to continue your journey to better health. You have many options

1. Enroll in another 12 week program (no additional cost). Just maintain your monthly Virtual Gym & Trainer membership with us. 

2. Sign up for one of our fitness training services (personal training, small group training, or online fitness classes)

3. Do your own thing

Regardless of your choice we are here to support you!

$100 Cash Prize awarded to the participant who has the greatest increase in lean muscle weight and $25 cash prize to anyone who  adds 3lbs of muscle in 16 weeks.

To qualify you must:

• Join the challenge by signing up for our Virtual Gym & Trainer Membership (dont forget the first month is free and if you have IBC insurance it is likely reimbursemable).
• Maintain your Virtual Gym & Trainer membership during the entire 16 weeks of the challenge. Any lapse or cancellations in your membership automatically disqualifies you from the case reward.
• You must complete a pre and post biofitness screening with us. Screening completed by other wellness organizations/professionals does not count.
• Your complimentary personal training session must be completed by one of our personal trainers. Sessions completed by other wellness organizations/professionals does not count.