‘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?
I'm in! →
✓ 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:
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
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 (not sure what the heck I'm talking about? Well, that's why you need Module 3.)
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
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
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
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
The Ultimate Calculator:
Calculate calories, macros, steps, cardio & adjustments for fat loss, maintenance & surplus goals with just the tap of a finger in THE ULTIMATE 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
The 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.
$197
VALUE
WHAT'S INCLUDED →
WHAT'S INCLUDED →
← WHAT'S INCLUDED
• Macro Calculator
• Maintenance Calculator
• Surplus Calculator
WHAT'S INCLUDED →
• Macro Calculator
• Maintenance Calculator
• Fat Loss Calculator
• Surplus Calculator
← WHAT'S INCLUDED
• Goals Overview
• Daily Log
• Weekly Reflection
• Data
WHAT'S INCLUDED →
• Data
• 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 Starting At $36
✓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:
Mpower Fitness & Nutrition, All Rights Reserved. Terms. Privacy Policy.
🎥 WALKTHROUGH VIDEO
What You Get Inside:
Where to start, how to log your macros, data, photos and more, plus how to continue to (re)use the Tracker for years to come.
📚 DAILY LOG
🧠 WEEKLY REFLECTIONS
Answer a series of insightful questions and short journal prompts each week to help you pinpoint mindsets and behaviors then determine next steps.
📊 DATA LEDGER
Keep track of measurements, weigh-ins, and even your biofeedback (‘overall health’) score. Love graphs and tables? Good - we’ve built those in for you, too.
📌 GOALS RECORD
Keep track of big goals (like fat loss phases, maintenance periods, that half marathon you’re dreaming up) and list weekly goals all in one place.
Log your granular daily actions here - macros, calories, fiber, water, sleep, day of cycle, steps, lifting and MORE. Our formulas + built in algorithms will do the rest.
📸 PROGRESS PHOTOS
Keep a running tab of all progress photos from various angles - all in one place and for your eyes only.
🎥 WALKTHROUGH VIDEO
What You Get Inside:
Coach Ruth walks you through every nook and cranny of the Calc & explains where to start, how to choose your best option when there are multiple choices, and how to adjust down the line.
⚖️ MAINTENANCE CALCULATOR
🍎 FAT LOSS CALCULATOR
Calculate fat loss calories, steps, cardio & weightlifting goals, adjust once you start to plateau, reverse diet.
📈SURPLUS CALCULATOR
Calculate surplus calories (with options, of course), steps, cardio & weightlifting goals and adjust when needed.
(Yes, you get ALL of this in one single resource)
🧮 MACRO CALCULATOR
Calculate adequate, optimal and safe protein ranges based on your bodyweight plus adequate and safe fat minimums.
Calculate maintenance calories, steps, cardio & weightlifting goals, troubleshoot in the early stages, adjust later on, test maintenance potential (the *top* of your maintenance range.)