WHY do it?

Muscle is the most metabolically active tissue in our body (besides the brain), and muscle health is related to nearly all chronic diseases and heavily impacts our metabolic health.  We can directly influence our muscles, which then directly impacts our health. It's something we can control.

Benefits of increased skeletal muscle mass:

• Lean & Toned Body Composition
• Improved Blood Sugar & Insulin Sensitivity
• Stronger Body = Better Daily Function
• Brain Health & Dementia Protection
• Increased Survivability & Resilience
• Improved Sleep & Recovery via Growth Hormone
• Higher Resting Metabolism
• Better Cholesterol & Heart Health
• Improved Fat Metabolism & Fuel Efficiency
• Reduced Chronic Inflammation
• Increased longevity
• More energy
• Improved mental & emotional health
• Improved overall metabolic function

How Long Is the Challenge?

Evidence shows 12-16 weeks is ideal for building muscle mass.  This challenge will run 14 weeks, from September 28 thru January 4.  Yes, this runs over the holidays!

WHY are we doing this over the holidays??  Multiple reasons:

• Because we can power through anything for 30-60 days.  
• The focus is not on weight loss, but muscle growth.  (Although weight loss often occurs in the form of less body fat percentage.)
• We are aiming for lifestyle changes, not quick fixes.
• We must learn how to manage life:  the ups & downs, the vacations, the special occasions, as well as daily life.  Three months will help us do that.
• The body typically doesn’t change quickly, especially externally.  It takes time for complex inner systems to recalibrate to the changes you’re making.

How It Will Work

1. Take Your Initial Baseline Scan

• Each participant gets an InBody scan measuring muscle mass, body fat, and overall composition, along with a "tips" document.
• Initial scan & tests will take place either Sunday, Sep. 28 or Monday, Sep. 29.
• InBody Scans are often available at gyms and supplement stores for various fees.
• WRK Concept (the home base gym for this challenge) will offer scans for $20 to participants 
• BONUS: If you refer a friend who joins the challenge, both of you receive one scan for free! 

2. Do Your Strength Tests

• The challenge will have a few strength tests (goblet squat, deadlift, dumbbell bench press, farmer’s hold, pull up). 
• Initial tests will take place either Sunday, Sep. 28 or Monday, Sep. 29. 
• We will test these at the start and the end of the challenge.  You will log your results on phone/paper, and send a copy to the coordinator.

3. Get Support 

• Each participant gets a Muscle Mass Challenge Guide to record starting points and general support (protein goals, recovery tips, sleep strategies)
• Breakfast and meal recipes
• Accountability from the coordinator, Elisa
• Group chat through Telegram or WhatsApp (TBD)

4. Do the Workouts

• Complete 3x per week minimum of Strength / Resistance Training 
• Be sure to hit upper body and lower body at least once each week.
• You will need a strength program of some kind to follow: work with a personal trainer, buy a program, or go to a gym that programs for you
• WRK Concept offers online programming you can do at home or at any gym facility for $12.99/month 

• Workouts can be done wherever you have gym access, on your schedule
  • WRK Concept: 3209 Tampa Rd., Palm Harbor FL 
  • A home /garage gym
  • Crunch / other big gym 

• Any other workouts are welcome and recommended:
  • Yoga, pilates, walking, jogging, swimming, HIIT, etc. - whichever you like to do, do them.  Mix it up! 

5. Get Check-Ins

• texts & messages from coordinator
• Midpoint InBody scan (7 weeks):  Sun/Mon  Nov 16/17
• Final InBody scan at 14 weeks: Sun/Mon Jan 4/5
• Focus your progress on muscle mass increase + strength gains, not weight loss.
  
  

6. Intentional Nutrition

• Receive a muscle-building guide 
• Multiple breakfast ideas
• Recipes & meal ideas to support training
• Option to upgrade for more support

What is the Cost? 

• $50 entry fee per participant for accountability, muscle building guide, meal ideas and support for 14 weeks = $3.57 per week
• 3 InBody scans paid for by participants, roughly $20 each
• Cost of Your Gym Membership. If you need a local gym, WRK concept has a deal for $50 for the first month.

Who is Organizing This Challenge?

• Elisa Pool, local mom & author.  Elisa has been a public school teacher, CrossFit gym owner & coach, and wellness advocate for over 15 years. She’s a member and coach at WRK Concept, a strength & conditioning gym, and a member at Savage Yoga Studios, both in Palm Harbor, FL. 
• Her mission is to empower women to live wholly and boldly, and treat their bodies as allies, not enemies.

Will There be Prizes?

The best reward of this challenge will be your gains in muscle, confidence, and metabolic function!  However, we will have some fun awards at the end to celebrate our progress, such as:  

Muscle-Focused Awards

• Biggest Muscle Gain (in pounds or percentage) 
• Best Muscle-to-Fat Ratio Change 

Strength Performance Awards

• Most Strength Gained (by %) – measured from baseline test to final test, for each test.

Consistency & Community Awards

• Most Consistent Attendance – for people who showed up 3+ times/week.  
• Most Engaged Challenger – the hype person in the group, sharing progress, encouraging others.

How To Sign Up:

Register to save your spot by clicking on the button below.  Do it as soon as possible, because if the group gets too large, we may need to cap it. 

To pay the $50 fee, you have two options:

• Use Venmo or PayPal 
• Venmo: @Elisa-Pool; last four digits of phone 2013
• PayPal: [email protected]
• If you’re a WRK Member: pay at the gym