The last nutrition method you’ll ever need to lose fat, keep it off, build muscle & transition back to mindful eating.
JOIN NOW →
Learn how to set your own macro goals, adjust your approach as life changes, and confidently manage your nutrition for good. With social life and mental sanity intact.
If you're like most women with body composition goals, you're probably missing one (or all) of these things:
you know a thing or two about nutrition, but it still isn’t *second nature*
1
CLARITY
implementing what you know around work, family, travel, and real life is consistently a struggle
2
Application
you're over short-term diets, one-time macro counts, and only seeing progress when someone is breathing down your neck - you want support, but you also want autonomy
3
Longevity
6
If you’re nodding along, I want you to know..
this is possible for you.
You don’t have to have a nutrition degree or coaching certification to look like a legend, feel incredible in your skin, know how you did it and know how to keep doing it.
But you do need a method.
That’s what you get inside of Total Recomp.
LET'S DO THIS →
I SEE YOU
YOUR NUTRITION SHOULD TOO
Your goals will change
Fat loss, maintenance, muscle building, mindful eating..
Each is a different nutritional season, and each calls for a different approach.
This is called Nutritional Periodization.
No more staying in a calorie deficit indefinitely or bouncing between dieting and doing absolutely nothing - you approach your goals in deliberate phases.
Total Recomp teaches you how to master them all – when to pursue each, how to set and adjust your targets, and how to transition between goals without losing the progress you've worked for.
One complete system, for every phase of your fitness journey.
THE PROGRAM
A complete, 3-section nutrition system that teaches you how to lose fat, maintain your results and build muscle with tracking, then eventually transition to mindful eating. Learn how to set goals, adjust your approach, and confidently navigate each phase on your own.
Total Recomp in a Nutshell
THE TOOLS
The Ultimate Calculator + Tracker make the numbers easy. Calculate personalized calorie, macro, and activity targets, track your nutrition and progress, and know when it's time to make adjustments.
VIP COMMUNITY
A private community of like-minded women on the same mission as you, with unlimited encouragement and group chat coaching support.
SOUNDS SIMPLE? Good.
Creating it was anything but, so that learning & applying it would be.
Think of Total Recomp as a coach in your pocket.
An organized, comprehensive nutrition system you can go to whenever your goals or season of life change.
The result?
Clarity on what to do next, confidence in your decisions, and the autonomy to manage your own nutrition for life.
join now →
After being 100 pounds overweight in my 40s and 50s, then gaining and losing 35 pounds in my 60s… I knew there had to be a better way... a more sustainable way to lose weight and not always be on a diet. I loved the spreadsheet with data-driven actions and weekly reflection so that I could make adjustments in nutrition or movement to get sustainable results.
Biggest win were the mindset changes and having strategies to maintain my health goals.
DEBBIE
I am leaner, stronger and more confident.
You've played this game before. You've completed challenges, downloaded guides, maybe even invested in programs or coaching. So what sets TR apart?
The Total Recomp Difference
Feeling hopeful & excited.. with a side of skepticism?
Join Now →
Evidence Over Anecdote
Rooted in current research (we even link to studies! although reading them is totally optional), not anecdotes, trends, or whatever nutrition advice is going viral this week.
Science Made Practical
Knowing what works and knowing how to make it work for you are two different things.
Our tried-and-tested frameworks bridge that gap, teaching you how to apply the science, troubleshoot, and make confident decisions on your own.
The Whole Picture
This isn't just a fat loss, reverse dieting, macro tracking, or mindful eating program.
It's all of the above.
We don’t gaitkeep or give you one piece of the puzzle so you'll keep coming back for more.
This is it! The whole kit & kaboodle.
What this means for you:
- You’ll know exactly how to adjust your nutrition when progress stalls
- Navigate weekends, vacations, restaurants, and holidays without starting over
- Build a sustainable approach to meal planning and tracking
- Know when to stop dieting and how to maintain your results
- Transition to mindful eating when you're ready
- Set new goals anytime your “phase” changes without having to start from scratch
I know the frustration of never feeling “fit” outside of a diet, firsthand.
HEY, I'M RUTH!
Head Coach
Certified Personal Trainer, Certified Nutrition Coach
When I first learned about macros circa 2017, I was SOLD. You mean I don’t just have to eat bland, boring food in order to hit my goals?! I was totally in.
But after experiencing some fun newbie progress, things started to take a turn.
I found it harder and harder to stick to those initial (deficit) macros I had set for myself. My relationship with food started to decline. I would stick to my low calorie plan during the week, but then overeat every single weekend.
So I swung the other way - macros must be the issue! Intuitive eating must be the answer.
I ditched macros for a while and leaned on my ‘intuition’ to guide me - but unfortunately, my intuition proved to be mildly treacherous, and I entered a season of feeling very little direction or control over my health and fitness.
I knew I didn’t want to be in a deficit all of the time, but my only alternative to that seemed to be “do nothing” and that wasn’t serving me either.
So I started digging.
When I started approaching my goals in seasons, not only did my body composition improve, but my relationship with food and fitness changed for the better, too.
Now I'm sharing what I've learned through years of evidence-based education and coaching women just like you, all organized into one comprehensive system designed to help you understand the process, apply it to your own life, and eventually take the reins yourself.
I invested heavily in continuing education, discovered the evidence-based fitness world, and finally learned about the missing piece of the puzzle.
Let’s Do This Together →
Nutritional periodization.
I learned that tracking macros and calorie deficits aren't bad, they're tools.
I learned that fat loss isn’t a lifestyle, it's a phase.
And I finally fell in love with the process when I realized I don’t have to choose between “balance” and big goals - I can have it all, just not all at the same time.
It’s called *Total* Recomp for a reason. No stone left unturned, everything you need for long term body transformation (with no extra busywork that you don’t.)
Everything you get in
SECTION 1: Core Curriculum
MODULE ONE
MODULE TWO
MODULE THREE
View Lessons
First things first: the game plan. Learn how to navigate Total Recomp based on your goals, understand what's coming, and get crystal clear on the big picture.
View Lessons
Get the 411 on macros, tracking, maintenance calories, and biofeedback, plus the roles micronutrients, digestion, and hydration play in your goals.
View Lessons
Your ultimate library of trainings and guides for meal planning, supplements, time off, and navigating the monthly ebbs and flows of being a woman. Resources you'll revisit forever.
BACK
- Welcome!
- Lay of the land
- How to use this program
View Lessons
Get the 411 on macros, tracking, maintenance calories, and biofeedback, plus the roles micronutrients, digestion, and hydration play in your goals.
View Lessons
Your ultimate library of trainings and guides for meal planning, supplements, time off, and navigating the monthly ebbs and flows of being a woman. Resources you'll revisit forever.
VIEW LESSONS
BACK
- TDEE
- Macros 101
- Biofeedback
- Nutrient Density
- Digestion
- Hydration
View Lessons
Your ultimate library of trainings and guides for meal planning, supplements, time off, and navigating the monthly ebbs and flows of being a woman. Resources you'll revisit forever.
View Lessons
First things first: the game plan. Learn how to navigate Total Recomp based on your goals, understand what's coming, and get crystal clear on the big picture.
View Lessons
Get the 411 on macros, tracking, maintenance calories, and biofeedback, plus the roles micronutrients, digestion, and hydration play in your goals.
back
- Meal Planning Guide
- Nutrition Timing Guide
- Supplement Guide
- Time Off Method
- Cycle Awareness
Introduction
Recomp Foundations
Resources
SECTION 2: Fat Loss
MODULE ONE
MODULE TWO
MODULE THREE
View Lessons
Assess your readiness, establish a healthy mindset, determine your timeline and outcome goals, and learn how to set effective nutrition, activity, and consistency targets.
View Lessons
Learn how to accurately assess progress, recognize when adjustments are needed, and recalibrate when things don't go according to plan.
View Lessons
Practical coaching for navigating restaurants, diet breaks, vacations, and time away from your usual routine during fat loss.
BACK
- Assessing Readiness
- Healthy Fat Loss Mindset
- Timeline & Outcome
- Setting Initial Fat Loss Goals
View Lessons
Learn how to accurately assess progress, recognize when adjustments are needed, and recalibrate when things don't go according to plan.
View Lessons
Practical coaching for navigating restaurants, diet breaks, vacations, and time away from your usual routine during fat loss.
VIEW LESSONS
BACK
- Tracking Progress
- Compliance & Going off Plan
- Adjusting Goals
View Lessons
Practical coaching for navigating restaurants, diet breaks, vacations, and time away from your usual routine during fat loss.
View Lessons
Assess your readiness, establish a healthy mindset, determine your timeline and outcome goals, and learn how to set effective nutrition, activity, and consistency targets.
View Lessons
Learn how to accurately assess progress, recognize when adjustments are needed, and recalibrate when things don't go according to plan.
back
- Eating Out
- Diet Breaks & Travel
Setting Up a Fat Loss Phase
Tracking Progress
Eating Out & Time Off
MODULE FOUR
MODULE FIVE
MODULE SIX
View Lessons
Learn how to follow through when motivation is nowhere to be found, nurture a healthy relationship with food, and cultivate a realistic view of your body.
View Lessons
Learn how to recognize when it's time to end a diet, navigate the transition back to maintenance, and appreciate your progress (on AND off the scale.)
Need a pep talk? I knew you would. So I recorded a library of voice memos coaching you through problems that inevitably pop up in a fat loss phase. Step into my office.
BACK
- Execution ≠ Motivation
- Relationship With Food
- Body Image
View Lessons
Learn how to recognize when it's time to end a diet, navigate the transition back to maintenance, and appreciate your progress (on AND off the scale.)
Need a pep talk? I knew you would. So I recorded a library of voice memos coaching you through problems that inevitably pop up in a fat loss phase. Step into my office.
VIEW LESSONS
BACK
- When to call it
- Reverse Dieting
- Celebrating Your Progress
Need a pep talk? I knew you would. So I recorded a library of voice memos coaching you through problems that inevitably pop up in a fat loss phase. Step into my office.
View Lessons
Learn how to follow through when motivation is nowhere to be found, nurture a healthy relationship with food, and cultivate a realistic view of your body.
View Lessons
Learn how to recognize when it's time to end a diet, navigate the transition back to maintenance, and appreciate your progress (on AND off the scale.)
Need a pep talk? I knew you would. So I recorded a library of voice memos coaching you through problems that inevitably pop up in a fat loss phase. Step into my office.
The Mental Game
Ending a Fat Loss Phase
Coach-In-Your-Pocket
SECTION 3: Maintain & Build
MODULE ONE
MODULE TWO
module three
View Lessons
Construct a healthy maintenance mindset, determine which goals to prioritize, understand the transition out of a deficit, and set effective nutrition, activity, and lifestyle targets.
View Lessons
Learn how to assess maintenance progress, adjust your goals, navigate unintentional weight gain/loss, and find an approach to consistency that works with YOUR life.
View Lessons
Discover why maintenance isn't one exact
calorie number and how you can eat as much as possible at maintenance.
BACK
- Healthy Maintenance Mindset
- Maintenance Appropriate Goals
- Setting Initial Maintenance Goals
- Reverse Dieting
View Lessons
Learn how to assess maintenance progress, adjust your goals, navigate unintentional weight gain/loss, and find an approach to consistency that works with YOUR life.
View Lessons
Discover why maintenance isn't one exact
calorie number and how you can eat as much as possible at maintenance.
VIEW LESSONS
BACK
- Maintenance Progress & Adjustments
- Compliance & Going Off Plan
- Unintentional Gaining & Losing
View Lessons
Discover why maintenance isn't one exact
calorie number and how you can eat as much as possible at maintenance.
View Lessons
Construct a healthy maintenance mindset, determine which goals to prioritize, understand the transition out of a deficit, and set effective nutrition, activity, and lifestyle targets.
View Lessons
Learn how to assess maintenance progress, adjust your goals, navigate unintentional weight gain/loss, and find an approach to consistency that works with YOUR life.
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
Learn how to blend structure and freedom with a step-by-step process for transitioning from tracking macros to mindful eating. (Yep, we teach you how to track macros AND how to stop.)
View Lessons
Learn how to enjoy restaurants, vacations, and life outside your normal routine while maintaining your results.
View Lessons
Get clear on realistic maintenance expectations, build confidence in the body you have, and discover why maintenance is the unsung hero of truly fit, exceptional women.
BACK
- Mindful Eating Defined
- Transitioning to Mindful Eating
- Mindful Eating Best Practices
View Lessons
Learn how to enjoy restaurants, vacations, and life outside your normal routine while maintaining your results.
View Lessons
Get clear on realistic maintenance expectations, build confidence in the body you have, and discover why maintenance is the unsung hero of truly fit, exceptional women.
VIEW LESSONS
BACK
- Eating Out at Maintenance
- Travel at Maintenance
View Lessons
Get clear on realistic maintenance expectations, build confidence in the body you have, and discover why maintenance is the unsung hero of truly fit, exceptional women.
View Lessons
Learn how to blend structure and freedom with a step-by-step process for transitioning from tracking macros to mindful eating. (Yep, we teach you how to track macros AND how to stop.)
View Lessons
Learn how to enjoy restaurants, vacations, and life outside your normal routine while maintaining your results.
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, decide whether a calorie surplus makes sense for you, and set, assess, and adjust your muscle-building nutrition goals.
Need more pep talks? I gotchu. Another library of voice memos, this time for navigating maintenance and muscle building. Step back 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. Another library of voice memos, this time for navigating maintenance and muscle building. Step back into my office.
VIEW LESSONS
View Lessons
Learn how to optimize muscle growth at maintenance, decide whether a calorie surplus makes sense for you, and set, assess, and adjust your muscle-building nutrition goals.
Need more pep talks? I gotchu. Another library of voice memos, this time for navigating maintenance and muscle building. Step back into my office.
Building Muscle
Coach-In-Your-Pocket
PLUS: Your Goal-Setting & Progress-Tracking Tools
The Ultimate Calculator:
Calculate calories, macros, steps, cardio, and goal adjustments for fat loss, maintenance, and muscle building with the tap of a finger.
Update your personal data, recalculate as your goals change, and reuse it forever.
You are not prepared for how comprehensive this thing is. Game is about to be CHANGED. Consider yourself warned.
The Ultimate Tracker:
Calculating goals is the fun part - tracking them is the necessary part.
Keep track of your big-picture goals, log your daily nutrition, reflect weekly on what's going well (and what could improve), and catalogue everything from weigh-ins to measurements to progress photos to biofeedback.
Includes a full year of progress-tracking templates that you can reuse forever.
Data nerds, prepare your fainting couches - this tracker is about to make you SWOON.
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
Lifetime VIP Community Pass:
Connect with like-minded women working toward their own nutrition
goals.
Share wins, setbacks, questions, and resources in the private Total Recomp community.
Tag a coach in the group chat when you have a question, and receive a response within one business day.
Plus, learn from the questions and coaching conversations happening around you (you can learn a lot by watching others be coached.)
No recurring membership fee.
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 Total Recomp →
$597
Customizable Payment Plans Starting At $54
✓ The complete 17-module Total Recomp curriculum (step-by-step video lessons, companion PDFs & resource library included)
✓ The Ultimate Calculator + Tracker
The last nutrition method you’ll ever need
(and we stand behind that, proudly)
JOIN NOW
GET IMMEDIATE ACCESS TO:
✓ Private TR community and group chat coaching support
✓ Lifetime curriculum access and future updates while the program exists
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
"I adore how Ruth approaches nutrition - she’s informative and is very unique. She has helped me cut, maintain, and find an AWESOME balance with macro tracking and living! She is a wealth of knowledge."
JESS
JEANNA
"I have learned so much from Ruth about myself! It’s amazing how she guides you to discover things about yourself that you might not have known."
tiffany
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
"It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit."
BRITTANIE
"I never understood the change in focus for different seasons. What I didn’t know is what I didn’t know. [Ruth’s] coaching moved me forward!"
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
"I adore how Ruth approaches nutrition - she’s informative and is very unique. She has helped me cut, maintain, and find an AWESOME balance with macro tracking and living! She is a wealth of knowledge and I am so grateful to work with her as my cheerleader throughout my goals."
JESS
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
"I adore how Ruth approaches nutrition - she’s informative and is very unique. She has helped me cut, maintain, and find an AWESOME balance with macro tracking and living! She is a wealth of knowledge and I am so grateful to work with her as my cheerleader throughout my goals."
JESS
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
"I adore how Ruth approaches nutrition - she’s informative and is very unique. She has helped me cut, maintain, and find an AWESOME balance with macro tracking and living! She is a wealth of knowledge and I am so grateful to work with her as my cheerleader throughout my goals."
JESS
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
"I adore how Ruth approaches nutrition - she’s informative and is very unique. She has helped me cut, maintain, and find an AWESOME balance with macro tracking and living! She is a wealth of knowledge and I am so grateful to work with her as my cheerleader throughout my goals."
JESS
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
"I adore how Ruth approaches nutrition - she’s informative and is very unique. She has helped me cut, maintain, and find an AWESOME balance with macro tracking and living! She is a wealth of knowledge and I am so grateful to work with her as my cheerleader throughout my goals."
JESS
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
"I adore how Ruth approaches nutrition - she’s informative and is very unique. She has helped me cut, maintain, and find an AWESOME balance with macro tracking and living! She is a wealth of knowledge and I am so grateful to work with her as my cheerleader throughout my goals."
JESS
It has the perfect level of support for me. My favorite was the training/learning aspects. Like learning to focus on calories and protein instead of protein, carbs, and fats. It has been a fantastic add to my deficit. "
BRITTANIE
"I adore how Ruth approaches nutrition - she’s informative and is very unique. She has helped me cut, maintain, and find an AWESOME balance with macro tracking and living! She is a wealth of knowledge and I am so grateful to work with her as my cheerleader throughout my goals."
JESS
"Ruth has helped guide me through postpartum, a fat-loss phase and a build. I can't say enough good things about working with Ruth and how instrumental she has been in me seeing progress in my aesthetic goals. She is the type of coach that will be able to relate to your challenges but also provide practical and strategic advice."
KAYLIN
"Genuinely couldn’t recommend this enough to anyone who not only wants to learn HOW but also wants to learn the WHY from a science-driven, yet easy to digest program. I’m a fitness & nutrition coach myself, and I feel like this program not only got me great aesthetic results, but also helped me evolve into a stronger coach. Ruth really does the most— so if you’re thinking about it, I say go all in, you won’t regret it!"
TINA
Client Progress
"I went from collecting nutritional data 24/7/365 to implementing calorie cycling, zooming out at my overall nutrition week over week vs day over day and relying more on biofeedback instead of what an app on my phone says.
Ruth gave me the tools and knowledge to confidently achieve body recomp in maintenance for 9 months, transition to a deficit and back into maintenance. The knowledge and spreadsheets (!!) I gained with [Ruth] are worth their weight in gold & far surpass any fad diet I have found on Google. I now actually kow what maintenance looks and feels like, for that I am forever grateful!"
SAM
This could be your story:
‘It could never be me’ is a limiting belief.
In the kindest way - you are not special.
It can be you.
You just need a framework, and support.
THIS IS WHAT I NEED →
Working hard with no visible progress
Intelligently matching effort in the kitchen to effort in the gym
Feeling unsure of what you should be focusing on when
Learning a framework ONCE that you can repeat forever
Joining a different program or hiring a new coach every few months
Having resources & coaching at your fingertips so when you feel stuck, you always have a place to turn
GO FROM THIS
TO THIS
A very solid program! I don't have to keep playing games in the future. In and out, I know what to do, how to adjust and how to listen to my body. I can spend my mental time elsewhere instead of mulling over food, fitness and macros.
VIRGINIA
Fantastic program. I enjoyed each lesson and the printables. I learned a lot about how to make adjustments. I did see physical changes and there were also mental changes.
LISA
I loved the way this whole program was structured, it was so well thought out. I have loved learning from you. Your lessons were so so informative and valuable. I loved the progress tracker sheet.
lieke
✓ You want to understand fat loss, maintenance, muscle building, and mindful eating in your bones
✓ You want to transform your body.. and you also want a life
This is THE program for you if:
Still not sure? Let me see if I can help.
✗ You are a complete beginner or know that you won’t follow a plan without 1:1 weekly checkins (you, my friend, would be a great candidate for 1:1 coaching)
This is NOT for you right now if:
this is the program for me →
FAQS
No, this is a nutrition coaching program and covers the nutrition side of body recomp. While it’s not required, we do highly recommend pairing this program with our monthly weightlifting membership for best results. That said - one step at a time. If you’re new to the fitness world you can start with one, and add the other later.
Yes ma’am, it’s yours for life and you can begin whenever works best for you.
Yes - each section can be completed as its own ‘solo program’ if you wish (you can start at either section 1, 2 or 3, depending on what you need/want first) or you can start from the top & work your way through chronologically. Pace & flow are completely customizable to you and your needs.
There is a lifetime group chat and community feed. In the words of alumni, ‘I feel like you’re inside my brain and answered questions in the content before I even asked.’ When we say this program is everything you need.. we mean EVERYTHING.
Responses to questions in the feed or group chat within 1 business day when you tag a coach! It really is that simple. You won’t be left screaming into the void.
Not the application - this is not a pregnancy program. However, you can always learn while pregnant, and apply later (remember, once it’s yours it’s yours for LIFE.)
Yes! We include breastfeeding adjustments so the program is indeed breastfeeding friendly.
This is a women’s program and all coaching, data and science is based on women’s needs & scenarios. That said, men are welcome to join for educational purposes.
Due to the nature of digital products, we do not offer refunds under any circumstances. If you are unsure if Total Recomp is the right fit for you, please email hello@ruthmpower.com for further clarity and guidance.
"I appreciate the thoughtfulness Ruth put into creating this program and the different modules. While I am an experienced macro counter and have spent quite a bit of time at maintenance, I really appreciated the focus on mindset and living a balanced life. She really reinforced that keeping an overall realistic expectation for the lifestyle I want to live and the body I want to maintain is a huge part of settling into maintenance. I grew more comfortable with weight fluctuations and what to expect coming out of a cut phase."
PAIGE
"Ruth has the most eloquent way of simplifying what can feel like very nuanced topics. Even as a coach myself, I needed the reminders of how to back off tracking and what we should be expecting in a maintenance phase. I needed the reminder that yes, maintenance takes effort, but how much effort is largely based on your goals! The program content Ruth provided was clear, concise, and factored in any and all details that my heart desired. So often we think we can slide into maintenance and just be successful, but Ruth actually provides a step by step practical approach to living in maintenance with confidence. Whether you’re looking to determine your true maintenance for the first time or want to reaffirm your trust in the maintenance phase, this is for you!"
KELSEY
"I have always felt like each time I tried to do maintenance on my own, I felt like things went off the rails so easily. I felt like the program was like having some training wheels for myself before trying to ride the bike on my own. It felt like a safe space to test things without the fear of spiraling."
StephAnie
"Ruth’s program helped expand my understanding of maintenance which made the mindset changes possible. Despite my holistic and macro based nutrition background of 10+ years, I had been fumbling in maintenance for so long. Learning to be intentional and strategic in maintenance was the missing piece of the puzzle and Ruth’s program has taught me the skills to apply this knowledge for life!"
jillian
"I learned so much... I am excited to go back into a deficit for a few months and retry a maintenance phase for November and December. My biggest progress was mental. It’s ok to eat all the calories. It’s ok to not have a deficit mindset every single day. It’s ok to prioritize being strong over skinny."
suzanne
"You’ve made it so simple to follow a fat loss phase with the great tips, amazing lessons, and awesome accountability and support with the group. My biggest takeaway is the concept of nutritional periodization. I now understand how there are phases"
Micaela
"I loved this program because it helped me learn how to cut whenever I want to in a healthy way! You didn't tell me what to eat and when you TAUGHT me how to eat and move according to my goals as well as my lifestyle. There's no guilt in your program... only motivation, adjustments and encouragement to do what your mind, heart and body are saying is best."
emily
Well, we call bull.
You don’t know what to do - you know the problem.
If you knew what to do, you would have done it by now (‘knowing what to do’ means the head knowledge AND the application - not just the problem or the desired outcome.)
We’ll teach you the method. Show you the steps. Lead you to and then help you maintain the desired outcome.
You can achieve the fit body of your dreams - with social life, mental sanity and physical health fully intact.
You just have to take the first step, and we’ll take it from there.
Deal?
Ever said - ‘I know what I need to do, I just won’t do it..’?
Let’s do this together →
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Ruth Maleski
TITLE:
Founder, CEO, Head Coach
CREDENTIALS:
W.I.T.S. Certified Personal Trainer 2015
N1 Biomechanics & Execution
N1 Nutrition & Program Design
Precision Nutrition Level 1
specializations:
Muscle growth
Body recomp
Fat loss
Program design
we'd be a fit if....
You have physique or performance goals (maybe even big ones) but you aren’t interested in reaching them at the expense of your mental and physical health.
Applications closed
Tina Herbert
TITLE:
Coach
CREDENTIALS:
Doctor of Pharmacy
BS Nutrition
NASM Certified Personal Trainer
Precision Nutrition Level 1
PCES Pregnancy & Postpartum Specialist
specializations:
Body recomp
Fat loss
Pre/postnatal nutrition
Pre/postnatal core rehab
we'd be a fit if....
You have physique & health goals but you’re also BUSY and you need practical, efficient, straight to the point methods.
Apply NOW →
🎥 WALKTHROUGH VIDEO
What You Get Inside:
Coach Ruth walks you through exactly how to use the Calculator, choose the best option when multiple paths make sense, and adjust your plan over time.
⚖️ MAINTENANCE CALCULATOR
🍎 FAT LOSS CALCULATOR
Calculate fat loss calories and activity targets, use the adjuster when you plateau, and know exactly how to reverse diet when you're ready.
📈SURPLUS CALCULATOR
Calculate surplus calories (with options, of course), steps & cardio goals and adjust when needed.
(Yep, you get ALL of this in one resource)
🧮 MACRO CALCULATOR
Calculate adequate, optimal and safe protein ranges based on your body stats plus adequate and safe fat minimums.
Reliably estimate maintenance calories, steps and cardio PLUS troubleshoot early plateaus and test the upper end of your maintenance range with plug-and-play formulas.
🎥 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.