Weigh Less: The 12-Week Weight Loss & Muscle Toning Program

Our program is apart of our Virtual Fitness Center. Think of a fitness center without the equipment and all the programs. 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. So you you will be signing up for a membership duing the registration process of this ??? program. 

Nutrition Counseling with our registered dieititna is an optional services but is strongly recommeded. Most health insurance plans like IBC, Amerihealth, AETNA and CIGNA, and Highmark) cover nutrition counseling at 100%. Have a dietary plan create by our dieitians is vitial for shorter and longer term weight loss and skeletal muschle increase/presevation.

Personal Training - As a member our VFC and participant in this program you will recieve on compimentary personal training or coching session. IMPORTANT - this is only a one time offering to new members of our VFC. If you woiuld lke ongoing support (ie new/revised fitness plan,  coaching, etc) throughout the 12 week program you will need to pucchase personal training sessions. YOu can disucss your options  with personal training during your complimentary pesonal training session

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 enter challenge
2. Complete a biofitness screening at the beginning and end of this challenge. Previous biofitness screening with us DO NOT count. 
3. A testimony will also be required 
4. THe winner is the particpant who has the greatest percentiage 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. 💪