Tone up!: The 12-Week Muscle Toning & Weight Loss Program

Tone up! is 12-Week Muscle Toning and Weight Management Program, designed to help you lose body fat, build lean muscle, increase strength, and improve overall wellness.

This results-driven program 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
• One-on-one support from our Personal Trainer
• Nutrition counseling and coaching from our Registered Dietitian
• Body composition and fitness assessments to track progress
• Access to on-demand fitness videos
• Food and fitness tracking through our mobile app
• Goal setting, education, and ongoing motivation
• Progress monitoring and accountability by your personal trainer and registered dietitian

Get stronger. Get leaner. Build healthier habits.

Compete for a chance to win a $250 Cash Prize, awarded to the participant has the greatest percentage of muscle gain during the challenge .

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

BioFitness Screenings that measure lean muscle mass, fat percentage, water weight, and grip strength 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.
   

✔ 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

✔ Arrive 5–10 minutes early
✔ Be prepared to move and perform light activity
✔ You will be asked to remove your socks and shoes for body composition testing

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

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 Fitness Center. Basically its like joining a fitness center/gym then enrolling in a program (ie, classes, challenges, swim lessons, etc) once you are a member. 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 Fitness Center and participant in this program you will receive on complimentary personal training or coaching session. IMPORTANT - this is a one time offering to new members of our virtual fitness center. If you would like ongoing support (ie new/revised fitness plan,  coaching, etc) throughout the 12 week program you will need to purchase personal training sessions. You can discuss your options  with your personal training during your complimentary personal training session

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They will be conducted at our fitness studio located at 

25 Washington Lane

Suite 39A

Wyncote PA 19095

If we have a formal partnership with your employer we may come onsite to screenings. You will not this if your employer sends you an email about our program

1. You must sign up for our Virtual fitness center membership and maintain your membership during the entire challenge
2. Complete our fitness screening at the beginning and end of this challenge. Previous fitness screening with us DO NOT count. 
3. A testimony of your fitness journey during our 12 week program 
4. The winner is the participant who has the greatest percentage of muscle gain.

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 membership

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

3. Do you own thing

Regardless of your choice we are here to support you!

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 

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.

Remember: Fat loss may change the scale, but muscle improves your strength, metabolism, function, and quality of life. 💪