The last nutrition method you’ll ever need to lose fat, keep it off, build muscle & transition to mindful eating.

JOIN NOW →

A DIY, ‘coach in your pocket’ program for self-starters who are ready to finally achieve the fit body of their dreams - WITH social life, mental sanity and physical health fully intact.

If you're like most women with body composition goals, you're probably missing one (or all) of these things:

you can follow a plan, but you need one that’s crystal clear and concise 

1

CLARITY

‘knowing what to do’ isn’t enough, you need options and they need to work with your life

2

Practicality

you are so over yo-yo diets, 8 week challenges and 1-time macro counts that lead nowhere

3

Longevity

you’re a self starter, not all-knowing - when you have questions, you want answers

4

SUPPORT

you don’t shy away from effort - as long as it’s targeted effort that leads to outcomes

5

RESULTS

you would like to be healthy & fit without giving up everything you love outside of health & fitness, is that too much to ask..?

6

A LIFE

(no, it's not)

In fact, we’d venture to say that all of that is the bare minimum.

At least, it is inside of Total Recomp.

TELL ME MORE →

I SEE YOU

*THE* PROGRAM

3-section program including everything you need to know (and nothing that you don’t) on how to track macros, lose fat, keep it off, build muscle & transition to mindful eating

Total Recomp in a Nutshell

UNHINGED CALCULATORS

2 bonus spreadsheets where you can seamlessly calculate macros & goals with the tap of a finger + extensively log macros, weigh-ins, measurements, progress photos and more - these are game changers

VIP COMMUNITY

Community of likeminded women on the same mission as you and lifetime support from your TR coaches

SOUNDS SIMPLE? Good.

Creating it was anything but, so that consuming & applying it would be.

This is the coach-in-your-pocket, no stone left unturned, one-stop-shop to getting the fit physique of your dreams without hating your life.

A program so good, you can’t believe it’s not 1:1 coaching.

Except unlike 1:1 coaching, once you learn something it’s cataloged and filed away for you to revisit as many times as you’d like.

The result?

Clarity, independence, confidence in your knowledge of what matters & an ability to execute for results.

TELL ME MORE →

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 Total Recomp apart?

The Total Recomp Difference

Feeling hopeful & excited.. with a side of skepticism?

Join Total Recomp Now →

Evidence

All coaching inside of TR is based on the most current research & evidence (we even link to studies when relevant), not anecdote, trends or fads.

Proven Methods

All of the science in the world won’t get you the body you want if you don’t know how to apply it - and that’s where our proprietary frameworks & systems come in, crafted from years of coaching women just like you.

Totality

This isn’t a reverse diet program - this isn’t a fat loss program - this isn’t even a macro program. 

It’s all of the above. 

We don’t gaitkeep or give you only one piece of the puzzle in hopes that you’ll keep coming back for more - this is it, the whole kit & kaboodle. 

EVERYTHING you need to lose fat, keep it off, build muscle & transition to mindful eating - for real.

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, I started to notice some unpleasant side effects. 

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. I started seriously investing in continuing education, came upon the evidence based fitness world for the first time, & finally learned about the missing piece of the puzzle.

When I started to periodize my goals and lean into nutritional seasons, not only did my body composition & health change for the better, but my relationship with food & fitness absolutely transformed as well.

And now, I’m sharing EVERYTHING that I’ve learned through hours of evidence-based education & years of working with clients, with you - delivered in a beautiful, organized system with just enough support to ensure that you can actually implement.

I learned about approaching goals in seasons, for both optimal physical progress and mental health (‘nutritional periodization.’). 

Let’s Do This Together →

I learned that tracking macros & calorie deficits aren't bad, but that they are tools. 

I learned what my body had been trying to tell me all along - fat loss is not a lifestyle, it’s a phase. 

I fell in love with the process all over again as 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. 

MEET COACH TINA!

Assistant Coach
Certified Personal Trainer, Certified Nutrition Coach

Open Bio →

It’s called Total Recomp for a reason. No stone left unturned, everything you need to know for long term body recomp BUT - no extra fluff that you don’t.

Everything you get in 

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: Fat Loss

MODULE ONE

MODULE TWO

MODULE THREE

View Lessons

Assess your readiness for fat loss, learn about healthy fat loss mindset, determine timeline & outcome goals, and discover step by step how to set effective fat loss goals from nutrition to activity to compliance.

View Lessons

Learn how to accurately track progress, how to recalibrate when you go off plan, and how to assess & adjust goals throughout a fat loss phase.

View Lessons

Practical coaching on how to approach eating out, diet breaks & travel during fat loss.

BACK

  • Assessing Readiness
  • Healthy Fat Loss Mindset
  • Timeline & Outcome
  • Setting Initial Fat Loss Goals

View Lessons

Learn how to accurately track progress, how to recalibrate when you go off plan, and how to assess & adjust goals throughout a fat loss phase.

View Lessons

Practical coaching on how to approach eating out, diet breaks & travel during fat loss.

VIEW LESSONS

Assess your readiness for fat loss, learn about healthy fat loss mindset, determine timeline & outcome goals, and discover step by step how to set effective fat loss goals from nutrition to activity to compliance.

BACK

  • Tracking Progress
  • Compliance & Going off Plan
  • Adjusting Goals

View Lessons

Practical coaching on how to approach eating out, diet breaks & travel during fat loss.

View Lessons

Assess your readiness for fat loss, learn about healthy fat loss mindset, determine timeline & outcome goals, and discover step by step how to set effective fat loss goals from nutrition to activity to compliance.

View Lessons

Learn how to accurately track progress, how to recalibrate when you go off plan, and how to assess & adjust goals throughout a fat loss phase.

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 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 about the signals our body & mind sends when it’s time to end a fat loss phase, an uncomplicated yet individualized approach to reverse dieting, and why all progress is worth celebrating.

Need a pep talk? I knew you would. So I recorded a library of voice memos just for you, while you’re in a fat loss phase. Step into my office. 

BACK

  • Execution ≠ Motivation
  • Relationship With Food
  • Body Image

View Lessons

Learn about the signals our body & mind sends when it’s time to end a fat loss phase, an uncomplicated yet individualized approach to reverse dieting, and why all progress is worth celebrating.

Need a pep talk? I knew you would. So I recorded a library of voice memos just for you, while you’re in a fat loss phase. Step into my office. 

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

  • 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 just for you, while you’re in a fat loss phase. Step into my office. 

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 about the signals our body & mind sends when it’s time to end a fat loss phase, an uncomplicated yet individualized approach to reverse dieting, and why all progress is worth celebrating.

Need a pep talk? I knew you would. So I recorded a library of voice memos just for you, while you’re 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

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

Lifetime VIP Community Pass:

Connect with likeminded women on the same mission as you, share wins, setbacks and resources in the private Total Recomp community.

Ask questions and get timely support from your coaches in the feed or group chat anytime (and learn from others who are doing the same - you can learn a lot by watching other people be coached.)

No expiration date. Once you’re in, you’re in FOR LIFE.

$97 per month
VALUE

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

$447

Use code FOUNDER to receive $150 off

Join Total Recomp →

$597

Customizable Payment Plans Available

✓Core Curriculum
✓Fat Loss Curriculum
✓ Maintain & Build Curriculum
BONUS Ultimate Calculator
BONUS Ultimate Tracker
BONUS VIP Community Pass

The last nutrition framework you’ll ever need
(and we stand behind that, proudly)

FOUNDER'S PRICING

WHAT'S INCLUDED:

Not ready for the whole shebang, but still itching to get started?
We’ll meet you where you’re at!

Fat Loss →

Choose Your A-la-carte ‘Partial’ Recomp Program

Maintain & Build →

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

Here’s what you’ll learn in Total Recomp:

How to track macros

How to set your own fat loss macros & goals

How to lose fat and keep it off

How to reverse diet out of a fat loss phase

How to find maintenance & set maintenance goals

How to eat at your maintenance *potential* (ie, eat as much as possible to optimize energy, health & muscle growth while still maintaining)

A step-by-step mindful eating system that includes both freedom and structure (yep you read that correctly - we teach you how to track macros AND how to stop) 

How to set & assess surplus (muscle building) goals

Mindset coaching & practical tools to help you stay on plan

Mindset coaching and practical tools to help you go off plan without spiraling

and so much more!

THIS IS WHAT I NEED →

Upon joining Total Recomp, you get:

HERE'S HOW YOU'LL GET THERE

17 modules of self paced content

Organized in 3 sections (Core Curriculum, Fat Loss, Maintain & Build) including everything you need to know (and nothing that you don’t) on how to track macros, lose fat, keep it off, build muscle & transition to mindful eating

Step-by-step video guides

Each module contains 2-5 detailed (yet concise) instructional videos taking you through every aspect of recomp nutrition from A-Z

Workbook support

Each lesson is accompanied by a companion PDF for easy reference and various learning styles

Macro & goal calculator

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

Progress tracker

Track your big picture goals, keep a daily log, reflect weekly on what went well and what could improve with insightful journal prompts, collect data from weigh-ins to measurements to progress photos to biofeedback

VIP community pass

Community of likeminded women on the same mission as you and lifetime support from your TR coaches

Lifetime content access

Once you’re in, you’re in for life. This means you can start anytime, revisit & re-learn as much as you wish, you will get all updates & upgrades down the road - for as long as the program exists.

I’m Ready for Results →

Join today to secure Founders pricing. Your program unlocks September 9th with full access to all 17 modules.

"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

"The overall value and perspective of living in maintenance has given me a lot of peace from a lot of yo-yo going into cuts.  It has meant a lot to sit still and embrace the importance of finding sustainable rhythms... my biggest takeaway is a lot more peace about the time it takes to build, train, sustain, and take care of myself.  I’ve appreciated your kind approach that does not put pressure on a standard but helped me cultivate what health looks like for me long term."

Justine

"The knowledge and reasoning behind each lesson really breaks down everything into manageable pieces. The different ways to gauge your maintenance range, THE SPREADSHEET FROM HEAVEN, and so many small details I had not considered before. I have not felt this great, both physically and mentally, in years…I am not exaggerating whatsoever when I say this is the best nutritional approach I have ever participated in. I am so excited to have this in my fitness tool belt & have it to reference in the future!"

SAMANTHA

"I was able to learn how to test my maintenance without as much fear as I have had in the past. Mentally not being as afraid of maintenance was a huge win for me out of this program."

Jennifer

"Learning about nutritional periodization has given me the tools and mindset to feel confident in reaching my goals—except my expectations are now far more realistic and in tune with the seasons of my life! This was the easiest cut I had ever been on because it was strategic, effective, and best of all—it had a pre-determined end date!"

ALAINA

"I've always been able to lose weight...it's the keeping it off that was the problem. Understanding and embracing true maintenance was the missing piece! That's what I learned... how to enjoy the season of maintenance and trust that I won't lose progress by living at maintenance. Ruth is incredible at explaining difficult concepts and providing actionable strategies to live your best life while achieving your fitness goals. She takes a long-term view of health and fitness and I will be referencing these videos again and again!"

CLAIRE

"I rarely had questions because everything I could think of asking was already in the information provided in one form or another. The video and PDFs were highly informational and I would refer back to them frequently. I am so happy that they are mine to keep for my next cut!"

amy

"I was most pleased with the information related to travel/vacation/diet breaks/alcohol, as this was new to me. It helped me mentally accept that I don't have to be perfect for 12 weeks. I would highly recommend this program, and a maintenance program from Ruth because she will teach you the foundations for lifelong health. The information she provides will help build solid foundations and habits that you can lean on whether you are dieting or not. "

holly

“LOVED this! I have successfully lost weight in the past, but have never been able to maintain it long term. While maintenance seems like such a simple concept, it’s so much more incredibly difficult than I imagined to execute. I feel so confident that I’ve made the lifestyle changes and have the necessary tools and knowledge that this will be forever this time! ….was key in giving me the power to keep the 70+ pounds I’ve lost off permanently. Thank you!!!”

jennifer

Take a moment to consider what Total Recomp could mean for you:

‘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.

GIVE ME THAT FRAMEWORK →

Working hard with no visible progress

Intelligently matching effort in the kitchen to effort in the gym 

Joining a new nutrition challenge every other month

Learning a framework ONCE that you can repeat forever

Paying for 1x macro counts only to drop the ball on the follow through

Having resources & coaching at your fingertips so when you feel stuck, you have a place to turn to

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’re over the short term challenges & partial puzzle pieces and are ready for the long term, repeatable blueprint for fat loss, maintenance, & muscle growth

✓ You’re a self starter - no, not self sufficient, but you can execute when given a detailed, step by step framework

This is THE  program for you if:

Still not sure? Let me see if I can help.

✗ You are struggling with disordered eating patterns

✗  You know that you won’t follow a plan without 1:1 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 science. 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 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 →

Mpower Fitness & Nutrition, All Rights Reserved. Terms. Privacy Policy. 

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 goals 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 to work with tina→