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‘Partial’ Recomp - MAINTAIN & BUILD

We’ll meet you where you’re at!

Join the Maintain & Build section of the Total Recomp program (you can always add Fat Loss later.)

Not ready for Total Recomp, but still itching to get started?

LET'S GO! →

✓ You’re not looking to lose bodyfat

✓ You can’t financially swing Total Recomp just yet, but you have maintenance/build goals & are itching to get started

✓ You’ve already mastered fat loss & are looking for only maintenance/surplus coaching

✓ You’re already in the ‘Fat Loss’ partial recomp program, and are ready to add the Maintain & Build component

PERFECT for you if:

✗ You expect to lose bodyfat with the Maintain & Build methods (that’s not what maintenance is for, sister) 

NOT for you if:

this is the program for me →

SECTION 1: Core Curriculum

MODULE ONE

MODULE TWO

MODULE THREE

View Lessons

One thing about us - we’re always going to give you the game plan first, so you know what’s coming - learn the lay of the land, how to navigate the program based on your goals, and get crystal clear on The Big Idea.

View Lessons

Get the 411 on macros (what they are, how to track them), determine your maintenance calories, learn about biofeedback, and understand the role micronutrients, digestion & hydration play in your recomp goals.

View Lessons

THE ultimate library of trainings & guides that you will revisit again & again as you plan your meals, choose supplements, navigate time off, and embrace the monthly ebbs & flows of being a woman.

BACK

  • Welcome!
  • Lay of the land
  • How to use this program

View Lessons

Get the 411 on macros (what they are, how to track them), determine your maintenance calories, learn about biofeedback, and understand the role micronutrients, digestion & hydration play in your recomp goals.

View Lessons

THE ultimate library of trainings & guides that you will revisit again & again as you plan your meals, choose supplements, navigate time off, and embrace the monthly ebbs & flows of being a woman.

VIEW LESSONS

One thing about us - we’re always going to give you the game plan first, so you know what’s coming - learn the lay of the land, how to navigate the program based on your goals, and get crystal clear on The Big Idea.

BACK

  • TDEE
  • Macros 101
  • Biofeedback
  • Nutrient Density
  • Digestion
  • Hydration 

View Lessons

THE ultimate library of trainings & guides that you will revisit again & again as you plan your meals, choose supplements, navigate time off, and embrace the monthly ebbs & flows of being a woman.

View Lessons

One thing about us - we’re always going to give you the game plan first, so you know what’s coming - learn the lay of the land, how to navigate the program based on your goals, and get crystal clear on The Big Idea.

View Lessons

Get the 411 on macros (what they are, how to track them), determine your maintenance calories, learn about biofeedback, and understand the role micronutrients, digestion & hydration play in your recomp goals.

back

  • Meal Planning Guide
  • Nutrition Timing Guide
  • Supplement Guide
  • Time Off Method
  • Cycle Awareness

Introduction

Recomp Foundations

Resources

SECTION 2: MAINTAIN& BUILD

MODULE ONE

MODULE TWO

module three

View Lessons

Learn about how to execute when you’re not motivated, how to nurture a good relationship with food, and how to cultivate a healthy view of your body. 

View Lessons

Learn how to assess maintenance progress, when to adjust goals, how to recalibrate when you go off plan, how to navigate unintentional gain & loss, and find a compliance method that works for YOU.

View Lessons

Discover the maintenance range, how to eat at your maintenance *potential*, and how to choose YOUR ideal maintenance. 

BACK

  • Healthy Maintenance Mindset
  • Maintenance Appropriate Goals
  • Setting Initial Maintenance Goals
  • Reverse Dieting

View Lessons

Learn how to assess maintenance progress, when to adjust goals, how to recalibrate when you go off plan, how to navigate unintentional gain & loss, and find a compliance method that works for YOU.

View Lessons

Discover the maintenance range, how to eat at your maintenance *potential*, and how to choose YOUR ideal maintenance. 

VIEW LESSONS

Learn about how to execute when you’re not motivated, how to nurture a good relationship with food, and how to cultivate a healthy view of your body. 

BACK

  • Maintenance Progress & Adjustments
  • Compliance & Going Off Plan
  • Unintentional Gaining & Losing

View Lessons

Discover the maintenance range, how to eat at your maintenance *potential*, and how to choose YOUR ideal maintenance. 

View Lessons

Learn about how to execute when you’re not motivated, how to nurture a good relationship with food, and how to cultivate a healthy view of your body. 

View Lessons

Learn how to assess maintenance progress, when to adjust goals, how to recalibrate when you go off plan, how to navigate unintentional gain & loss, and find a compliance method that works for YOU.

back

  • Maintenance Range 101
  • Testing Maintenance Potential
  • Choosing Ideal Maintenance

Setting up a Maintenance Phase

Progress & Set Backs

The Maintenance Range

MODULE FOUR

MODULE FIVE

module six

View Lessons

Deep dive into mindful eating & learn how to blend structure & freedom with a step-by-step process to transition from tracking macros to mindful eating.

View Lessons

Get the 411 on how to eat out and travel in maintenance - all of the fun, none of the backsliding.

View Lessons

Get clear on healthy, fit, realistic maintenance expectations, how to dress for the body you have, and why maintenance is so crucial to a recomped body & overall wellbeing.

BACK

  • Mindful Eating Defined
  • Transitioning to Mindful Eating
  • Mindful Eating Best Practices

View Lessons

Get the 411 on how to eat out and travel in maintenance - all of the fun, none of the backsliding.

View Lessons

Get clear on healthy, fit, realistic maintenance expectations, how to dress for the body you have, and why maintenance is so crucial to a recomped body & overall wellbeing.

VIEW LESSONS

Deep dive into mindful eating & learn how to blend structure & freedom with a step-by-step process to transition from tracking macros to mindful eating.

BACK

  • Eating Out at Maintenance
  • Travel at Maintenance

View Lessons

Get clear on healthy, fit, realistic maintenance expectations, how to dress for the body you have, and why maintenance is so crucial to a recomped body & overall wellbeing.

View Lessons

Deep dive into mindful eating & learn how to blend structure & freedom with a step-by-step process to transition from tracking macros to mindful eating.

View Lessons

Get the 411 on how to eat out and travel in maintenance - all of the fun, none of the backsliding.

back

  • Maintenance Expectations
  • The Purpose of Maintenance

Mindful Eating

Eating Out & Travel

Maintenance Mentality

MODULE SEVEN

MODULE eight

View Lessons

Learn how to optimize muscle growth at maintenance, how to know if a calorie surplus is the right fit for you, how to set, assess & adjust surplus (build) goals, and how to navigate mindset in a surplus.

Need more pep talks? I gotchu. A complete library of voice memos just for you, targeted towards maintenance/build phases. Step into my office. 

BACK

  • Building Muscle at Maintenance
  • Surplus Considerations
  • Setting Initial Surplus Goals
  • Surplus Progress & Adjustments
  • Surplus Mindset

Need more pep talks? I gotchu. A complete library of voice memos just for you, targeted towards maintenance/build phases. Step into my office. 

VIEW LESSONS

Learn how to optimize muscle growth at maintenance, how to know if a calorie surplus is the right fit for you, how to set, assess & adjust surplus (build) goals, and how to navigate mindset in a surplus.
Need more pep talks? I gotchu. A complete library of voice memos just for you, targeted towards maintenance/build phases. Step into my office. 

View Lessons

Learn how to optimize muscle growth at maintenance, how to know if a calorie surplus is the right fit for you, how to set, assess & adjust surplus (build) goals, and how to navigate mindset in a surplus.

Need more pep talks? I gotchu. A complete library of voice memos just for you, targeted towards maintenance/build phases. Step into my office. 

Building Muscle

Coach-In-Your-Pocket

Bonuses

Total Recomp Ultimate Calculator:

Calculate calories, macros, steps, cardio & adjustments for fat loss, maintenance & surplus goals with just the tap of a finger with THE ULTIMATE recomp goal calculator. 

Never second guess again, update goals or personal data & recalculate anytime, keep it & re-use it FOREVER. 

You are not prepared for how comprehensive & accurate this thing is. Game is about to be CHANGED. Consider yourself warned.

$197
VALUE

Total Recomp Ultimate Tracker:

Calculating goals is the fun part - tracking them is the necessary part. 

Keep track of your big picture goals, keep a daily log, reflect weekly on what went well and what could improve with insightful journal prompts, and of course - catalogue all of your data from weigh-ins to measurements to progress photos to biofeedback.

Yours to use and re-use, forever.

Data nerds, prepare your fainting couches - this spreadsheet is about to make you SWOON.

$97
VALUE

← WHAT'S INCLUDED

• How To Use
• Macro Calculator
• Maintenance Calculator
• Fat Loss Calculator
• Surplus Calculator

WHAT'S INCLUDED →

• How To Use
• Macro Calculator
• Maintenance Calculator
• Fat Loss Calculator
• Surplus Calculator

← WHAT'S INCLUDED

• How To Use
• Goals Overview
• Daily Log
• Weekly Reflection
• Data

WHAT'S INCLUDED →

• Weekly Reflection
• Data
• How To Use
• Goals Overview
• Daily Log

A-la-carte Partial Recomp programs do NOT include a VIP Community Pass

noTE!

I was BLOWN AWAY with how much I loved my body. Not only did I look more fit and toned, I was satiated.

sammi

I have learned so much from Ruth about myself & am now being more intentional in my daily life.

tiffany

My mental state is great & I’m feeling good. I’m still amazed & wowed by what maintenance can do for the body & mind.

SARAH

Join Maintain & Build →

$397

Customizable Payment Plans Available

✓Core Curriculum
✓ Maintain & Build Curriculum
✓ BONUS Ultimate Calculator
✓ BONUS Ultimate Tracker

The last nutrition method you’ll ever need to maintain progress, build muscle & transition to mindful eating.

JOIN NOW

WHAT'S INCLUDED:

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