Health Fitness Connections
Health Fitness Connections
  • Home
  • Nutrition Counseling
  • Personal Fitness Training
  • Relaxation services
  • Shop
  • Employer Wellness
  • Physical Therapy Services
  • Health Fairs
  • More
    • Home
    • Nutrition Counseling
    • Personal Fitness Training
    • Relaxation services
    • Shop
    • Employer Wellness
    • Physical Therapy Services
    • Health Fairs

  • Home
  • Nutrition Counseling
  • Personal Fitness Training
  • Relaxation services
  • Shop
  • Employer Wellness
  • Physical Therapy Services
  • Health Fairs

my workout & nutrition Challenge

Guidance. Structure. Accountability


This is a 16 week challenge (individual challenge you against the former you) consisting of a workout plan and nutrition program supported by our registered dietitian to help you reach your goal(s) - weight loss, strength and toning, muscle retention, fat loss, energy level improvements, endurance and and over stronger and healthier body and mind! 


Your All-in-One Fitness Experience—Anytime, Anywhere 


Get Reimbursement for Workouts!

Independence Blue Cross (IBC) members are eligible for $300 rewards when they complete 120 logged workouts on our app! Other health insurance plans may provide rewards, reimbursements or discounts for using our fitness app! 

sign up today. 1st month is Free!

Your membership includes

Workout Plans

Nutrition Counseling and Diet Plans

Select your 16-week workout plan from our list of exciting workouts. Chose from workouts focused on strengthen and toning to weight loss and menopause. Every 30 days over a 16-week period you'll receive an updated workout to challenge you and prevent plateauing and boredom.


Nutrition Counseling and Diet Plans

Nutrition Counseling and Diet Plans

Get expert guidance on fueling your body with personalized nutrition strategies and nutrition plans that support your dietary and health goals.  (Nutrition Counseling is Free under most health insurance plans. IBX and Amerihealth member receive 6 free session per plan. Visit here for more details). Nutrition Counseling is a stand-a-lone s

Get expert guidance on fueling your body with personalized nutrition strategies and nutrition plans that support your dietary and health goals.  (Nutrition Counseling is Free under most health insurance plans. IBX and Amerihealth member receive 6 free session per plan. Visit here for more details). Nutrition Counseling is a stand-a-lone service and can be utilized independent of a subscription to our My Virtual Workouts. You must meet with one of our dietitians to view your meal plan in our app).

Live & Virtual Exercise Demos

 Not sure if you are performing the exercises correctly? Need help with form and technique to prevent injuries? Attend one of our live and virtual exercise demonstration classes to help get you started on our fitness journey. Our personal trainer will provide feedback on proper exercise form and technique so you can workout with confidence. 

Saturdays @ 7:30am

Schedule subject to change

Your Team

Get the best of both worlds with a Personal Trainer and Registered Dietitian working to support your fitness and nutrition goals. Our trainer provides exercise guidance in our live and virtual exercise demonstrations, while your registered dietitian provides nutrition strategies through one-on-one nutrition counseling*.

* Access to our reg

Get the best of both worlds with a Personal Trainer and Registered Dietitian working to support your fitness and nutrition goals. Our trainer provides exercise guidance in our live and virtual exercise demonstrations, while your registered dietitian provides nutrition strategies through one-on-one nutrition counseling*.

* Access to our registered dietitian is through our nutrition counseling services which may be covered at 100% through your health insurance plan or can be paid for out of pocket. 

On-Demand Videos

Mobile App Access

Jazz up your workouts with an on-demand (pre-recorded) workouts. In addition to your 16-week workout plan you'll have access to our full library of 50+ Ondemand fitness videos anytime—perfect for fitting fitness into your busy schedule. Workouts include High Intensity Interval Training (H.I.I.T), Yoga, Pilates, Beginner Workouts, and many more! 

Mobile App Access

Mobile App Access

Our mobile app is where you will find your workouts, ondemand videos, and the live and virtual exercise demonstrations. You will also be able to track meals, calories, fitness activity and body metrics (i.e weight, body fat, etc) 

workout plans designed for individuals who . . . .

  • Like using dumbbells, resistance bands, kettlebells, stability balls, medicine balls, and/or their own body weight for exercise.
  • Prefer exercising at home 
  • Want a flexible workout program they can complete anywhere.
  • Need a structured fitness plan. 
  • Appreciate the convenience of accessing workouts through a mobile app.

Frequently Asked Questions

Questions? Drop us a line here or call (888) 406-8388

  • $25 per month (1st month is FREE!)
  • Month-to-Month. No contracts. Cancel anytime.
  • Your monthly subscription includes the following services and programs.
  • Reimbursed by health insurance plans (ie. IBX/Independence Blue Cross rewards $300 for completing 120 workouts on our app.)


Our workout plans provide flexible and structured workouts you can complete at home, while traveling, or anywhere you have space to exercise. Our workout plans use portable equipment such as dumbbells, resistance bands, stability balls, medicine balls, kettle bells, and your own body weight and are designed for most fitness levels.


Each workout plan is 16 weeks in duration. Every 4 weeks, over the 16-week period, the workouts change with progressive increases in intensity (i.e more sets, more reps, less rest periods, new exercises, etc).  Workout plans primarily focus on weight loss, strength and toning, muscular endurance, mobility and overall fitness. 

View and select your workout to get started. 



Yes we are excited about this feature as well. So many people perform exercises incorrectly without any feedback for weeks, months and even years. Our live and virtual exercise demonstration is an interactive session focused on the demonstration of proper exercise form, technique, and safety of various exercises to help you get more from your workouts and reduce the risk of injury.


You can request specific instructions on certain exercises and receive guidance on how to perform them correctly.


The Demonstration session includes:

  • Live exercise demonstrations
  • Proper form and technique instruction
  • Tips for safe and effective workouts
  • Exercise modifications for different fitness levels
  • Guidance on using dumbbells, resistance bands, and body weight
  • Opportunity to ask the trainer questions
  • Common exercise mistakes and how to correct them


As a member, each month you will receive a complimentary pass to attend one of our virtual and live fitness demonstrations.



Nutrition Counseling is covered at 100% under most health insurance plans. IBX and Amerihealth member receive 6 free session per plan. Visit here for more details. Nutrition Counseling is a stand-a-lone service and can be utilized independent of your subscription to My Virtual Workout & Trainer. Depending on your dietary needs, goals, and preferences our dietitians may recommend and create a  meal plan during your nutrition counseling sessions. This is normal and available to all of our nutrition counseling clients. However if you would like your meal plans, dietary recommendations, and nutrition goals to be added to My Virtual Workouts & Trainer program on our mobile app you will need to meet with our registered dietitian for nutrition counseling and have an active membership with at least one monthly payment. 


Yes. In-person fitness services are held at our studio (by appointment only, no drop ins) located at 

25 Washington Lane

Suite 39A

Wyncote, Pa 19095

(located in Wyncote House Apartments)


If you are interested, complete our contact form or message our personal trainer once you register for My Virtual Workouts & Trainer. 



  1. My Virtual Workouts & Trainer program is designed for individuals who workout from home and/or us dumbbells, resistance bands, and their own body weight and other portble equipment for workouts.


Please note that My Virtual Workouts & Trainer program is not designed nor intended for individuals whose preference is to workout at a commercial fitness center using strength-training machines.


            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, FEBP, 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.


When you complete the 16 week challenge we suggest. .. .

1) Enrolling in our live virtual small group fitness classes (if you haven't already). It's a great experience with our other members and you'll receive ongoing feedback on your form and technique along with motivation and accountability.

2) Select another fitness challenge - if you started with a beginners program go to the advanced version or just try another challenge!


getting started!

Let's Get Fit!

Step 1: Join

Step 3: Follow

Step 2: Book

Join by selecting a workout plan that matches your goal. Follow the steps to download our app and set up your profile. Remember the 1st month is free. Your monthly subscription may be reimbursed by your health insurance (i.e IBX and some other insurance plans reimburses/reward up to $300 for completing 120 logged workouts). 

Sign up now!

Step 2: Book

Step 3: Follow

Step 2: Book

1) Book your spot in one of our virtual exercise demonstration workshop and get realtime feedback on your form, technique and execution of exercises found in your workout (optional but strongly recommended). 

2) Book your nutrition counseling session during this time as well. (optional but strongly recommended)


Sign up now!

Step 3: Follow

Step 3: Follow

Step 3: Follow

After attending our virtual exercise demonstration workshop and completing your 1st nutrition counseling session with our registered dietitian (both are optional but strongly recommended), follow your nutrition and fitness plans to reach your goal. Stay consistent, and make healthier choices; use our mobile app to view your fitness and nutrition plans*, workout to on-demand videos, and much more!

Sign up now!

Select A fitness plan to get started

Strength & Toning Workout Plan - Beginner

Description: Build strength, improve muscle tone, and boost your fitness with a progressive 16-week beginner-friendly workout plan. Using dumbbells, resistance bands, and body-weight exercises, the program gradually increases intensity and difficulty to help you build confidence, strength, endurance, and healthy movement habits.

Equipment Needed: Resistance bands/tubes, resistance loops, dumbbells and bodyweight, mat

Workout Session Duration:  45-90 minutes

Duration: 16 weeks. 4 (4week) progressive workouts

Sign up here

Strength & Toning Workout Plan - Advanced

Description: Challenge yourself with a progressive 16-week strength and toning program designed for advanced fitness levels. Using dumbbells, resistance bands, and body-weight exercises, the program increases intensity, volume, and exercise complexity to build lean muscle, improve strength, endurance, and overall fitness while keeping workouts challenging and engaging.

Equipment Needed: Resistance Bands/Tubes, dumbbells and bodyweight, mat

Workout Session Duration: 60-70 minutes

Duration: 16 weeks. 4 (4week) progressive workouts

Sign up here

Menopause Home Strength & Toning Workout Plan

Description:Build strength, preserve lean muscle, and improve your overall health with our Menopause Home Strength & Toning Workout Plan. Designed specifically for women during perimenopause and menopause, this program features effective home workouts using dumbbells, resistance bands, and body-weight exercises to support muscle tone, bone health, metabolism, and healthy aging.

Equipment Needed: Resistance bands/tubes, resistance loops, dumbbells and bodyweight, mat

Workout Session Duration: 50-110 minutes

Duration: 16 weeks. 4 (4week) progressive workouts

Sign up here

No Equipment Workout Plan

Description: Build strength, improve muscle tone, and boost your fitness with a 16-week progressive workout plan requiring no equipment. Using body-weight exercises, each phase gradually increases the challenge to improve strength, endurance, mobility, and overall fitness—anytime, anywhere

Equipment Needed: None

Workout Session Duration: 45-60 minutes

Duration: 16 weeks. 4 (4week) progressive workouts

Sign up here

15 minute Workouts for Busy People - Beginner

Description: Get an effective workout in just 15 minutes a day with this progressive program designed for busy schedules. Short, focused workouts gradually increase in intensity to help improve strength, endurance, fitness, and overall health—without spending hours at the gym.

Equipment Needed: Dumbbells, bodyweight, mat

Workout Session Duration: 15 minutes (approximately)

Duration: 16 weeks. 4 (4week) progressive workouts

Sign up here

15 minute Workouts for Busy People - Advanced

Description: Get an effective workout in just 15 minutes a day with this progressive program designed for busy schedules. Short, focused workouts gradually increase in intensity to help improve strength, endurance, fitness, and overall health—without spending hours at the gym.

Equipment Needed: Resistance bands/tubes, resistance loops dumbbells and bodyweight, mat

Workout Session Duration: 15 minutes (approximately)

Duration: 16 weeks. 4 (4week) progressive workouts


Sign up here

Weight Loss Workout Program - Beginner

Description: A progressive 16-week workout program designed to support healthy weight loss, improve fitness, and build lean muscle. Workouts gradually increase in intensity to help burn calories, boost strength and endurance, improve body composition, and develop sustainable exercise habits for long-term results.

Equipment Needed: Resistance bands/tubes, resistance loops dumbbells and bodyweight, mat

Workout Session Duration: 

Duration: 16 weeks. 4 (4week) progressive workouts


Sign up here

Weight Loss Workout Program - Advanced

Description: A progressive 16-week workout program designed to support healthy weight loss, improve fitness, and build lean muscle. Workouts gradually increase in intensity to help burn calories, boost strength and endurance, improve body composition, and develop sustainable exercise habits for long-term results.

Equipment Needed: Resistance Bands/Tubes, dumbbells and bodyweight, mat

Workout Session Duration: 

Duration: 16 weeks. 4 (4week) progressive workouts

Sign up here

GLP-1 Fitness Plan

Description: This fitness training plan is designed to support individuals using GLP-1 medications by focusing on strength training, mobility, and sustainable cardio exercise. The program helps preserve lean muscle, improve energy levels, and support healthy weight loss while building long-term fitness habits. 

Equipment Needed:

Workout Session Duration: 

Duration: 16 weeks. 4 (4week) progressive workouts

Exercises included:  Resistance Bands/Tubes, dumbbells and bodyweight, mat

Seated Workouts

Description: Improve your strength, mobility, flexibility, balance, and endurance with a 16-week progressive chair-based workout program. Each phase gradually increases the challenge using safe, low-impact exercises that can be performed with or around a chair, making it ideal for beginners, older adults, or individuals looking for an accessible workout option.

Equipment Needed:

Workout Session Duration: 

Duration: 16 weeks. 4 (4week) progressive workouts

Exercises included:

Postpartum Workouts

Description:  A gradual, low-impact workout program designed to help postpartum women rebuild strength, core stability, mobility, and endurance while easing back into regular exercise. Progressions are introduced safely over time, with a focus on functional movement, recovery, and rebuilding confidence after pregnancy and childbirth.

Equipment Needed:

Workout Session Duration: 

Duration: 16 weeks. 4 (4week) progressive workouts

Exercises included:

Ready to take the next step?

Sign up and let our personal trainer and dietitian help you reach your fitness goals!

sign up today!

Level Up with Premium Services!

Personal Training

Small Group Training

If you need to personalize your workout plan (exercise preference, orthopedic issues, etc) and need a bit more motivation, guidance and accountability you can work with your personal trainer to help you reach fitness goals. Get customized workouts, real-time coaching, and ongoing support to help you stay accountable, build strength, and see results—on your schedule and in your space. Offered virtually and in-person at our studio. Starting at $60 per session. 

Click here for more details.

Small Group Training

Small Group Training

Grab a few workout buddies (i.e family and/or friends) and workout with our personal trainer in an interactive workout or join one of fitness classes . Build strength, improve endurance, burn calories, and stay motivated—no matter your fitness level. Our personal trainer will provide professional guidance on proper form, technique, and execution of exercises during the workout session. FYI- this is not the exercise demonstration. This is an actually fitness class! Starting at $20/pp/session. (virtual and in-person options available). 

Click here for more details.

BioFitness Screenings

BioFitness Screenings

 Everyone on a fitness journey needs to know where they are starting. Our BioFitness Screening includes: muscle weight and distribution; body fat percentage; BMI; fat and water weight, and resting metabolic rate. We recommend a measurements every 60-90 days to to track progress and determine workout changes. BioFitness Screenings can ONLY be performed at our studio. 

$40 per screening (includes screening and review of results. 

Click here for more details

Copyright © 2026 Health Fitness Connections, LLC- All Rights Reserved.

Powered by

  • Nutrition Counseling
  • Worksite Exercise Classes
  • Personal Fitness Training
  • Seminars Demonstrations
  • Fitness Equipment
  • Contact Us
  • About Us
  • Relaxation services
  • Fitness Challenges
  • Fitness Center Services
  • Resources
  • Mental First Aid Training
  • Mental Health Services
  • Physical Therapy Services
  • Health Fairs
  • Wellness Items
  • Privacy Policy
  • Terms and Conditions
  • Client Portal
  • Virtual Workout signup

This website uses cookies.

We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.

Accept