March 17 – April 6
Muscle March Text Program
Our Muscle March text program aims to teach you about how to hit your protein goals and avoid muscle wasting! Learn the importance of maintaining muscle strength at every stage of life, especially as we age. Whether you're 25, 55, or any age in between, building lean muscle is key to feeling your best, boosting metabolism, and staying strong.
Getting Started: View Weekly information by clicking the cards below. Stay tuned for Week 3 as you continue your Muscle March journey!
Week 1- Muscle and Health
Step 1: Start here!
Welcome to Muscle March
Click the link below to review the overall structure of this program and to learn more about what to expect.
step 2: muscle
Muscle Matters!
Unlock the secret to living longer and healthier with Dr. Gabrielle Lyon as she reveals why muscle is the key to longevity and vitality. Click here to learn how she came to this monumental discovery!
Step 3: Salmon (& lentils)
Protein of the week
Protein of the week is scored on protein quality, amino acid profile, overall nutrient profile, and ease of public accessibility.
Click here to learn more about our star protein of the week!
Step 4: Upper body
Exercise of the week
Exercise of the Week highlights exercises targeting specific body areas. Week 1 focuses on upper body exercises for both active and sedentary lifestyles. Click here to see our star exercises of the week!
Step 5: Calculating your protein
Calculate your protein needs
Using tracking apps like the ones mentioned above can help you keep track of your daily protein intake. Learn how much protein you should aim to consume each day by using this protein calculator! A helpful tip is to write down your personal protein goal somewhere for you to see.
Week 2- The Importance of Protein
Step 1: Macronutrients
The Function of Protein
Protein provides essential amino acids for muscle synthesis, but other macronutrients are also necessary for muscle growth. This week, we’ll explore the role of protein and other key macronutrients in supporting health.
step 2: what i’ve learned
You May Need More Protein
The Protein Leverage Hypothesis suggests that meeting adequate dietary needs is observed to curb hunger and decrease calorie intake. Discover how sufficient protein intake boosts GLP-1 (a hormone that helps regulate blood sugar and appetite) levels in your body.
step 3: Eggs (& red kidney beans)
Protein of the Week
Protein of the week is scored on protein quality, amino acid profile, overall nutrient profile, and ease of public accessibility.
Click here to learn more about our star protein of the week!
step 4: curate your diet
Which protein is best for me?
While all quality protein supports muscle synthesis, individual nutritional needs may make certain proteins more beneficial for some people. Remember, building muscle requires more than just protein. Learn how to personalize your protein plan.
step 5: Core
Exercise of the Week
Exercise of the Week highlights exercises targeting specific body areas. Week 2 focuses on core body exercises for both active and sedentary lifestyles. Click here to see our star exercises of the week!
Week 3- Muscle, Exercise and Vitamin D
step 1: get educated
The Benefits of Vitamin D
Vitamin D is a hormone that regulates whole body inflammation and controls our immune system. This hormone stabilizes mood, treats depression and greatly impacts our sleep! Click here to learn more!
step 2: muscle and vitamin d
Vitamin D and Muscle Growth
Vitamin D is key to directing calories toward muscle growth and keeping them off your waist. Click here to explore the research!
step 3: Chicken (& firm tofu)
Protein of the Week
Protein of the week is scored on protein quality, amino acid profile, overall nutrient profile, and ease of public accessibility. Click here to learn more about our star protein of the week!
step 4: Lower Body
Exercise of the Week
Exercise of the Week highlights exercises targeting specific body areas. Week 3 focuses on lower body exercises for both active and sedentary lifestyles. Click here to see our star exercises of the week!
stpep 5: exercise tip
Make the Effort
Follow along to this 20-minute lower body workout. Make a true effort by training with minimal to no rest between reps. This pushes your muscles for optimal growth. Remember to maintain proper form to ensure safety and prevent injury. Consult a fitness expert before beginning this regimen.
step 6: get some sun!
How to get Vitamin D
The best way to boost your vitamin D and health is by soaking up some sun at its peak. Remember to protect your skin after the recommended 10-20 minutes! To learn more about Vitamin D absorption, click here.
step 7: give feedback
Muscle March Post-Survey
We’d love to document your muscle-building journey with us. Please provide feedback to help us serve you better. Complete this post-survey for a chance to win the final gift card giveaway.
