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Ruth M | Body Recomp Coach

@ruth_mpower

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We do FIT bodies & HEALTHY minds
• Program design 🤓
• Exercise execution 💪🏼⁣
• Nutritional Periodization 🗓️
• CPT, N1, PN1
⁣
PROGRAMS | COACHING | 🔗🔗

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The fact that I get to come into work every day and design something completely different, a new business, a new take on an industry, a new niche, is a dream to me.

I truly believe it’s one of the reasons I’ve been able to look forward to each Monday for the last 8 years. Every project gives me a new problem to solve, a different audience to understand, and a chance to challenge and flex my design brain in a completely new way.

Over the years, I’ve designed brands and websites for ministries, speakers and authors, nutritionists and dietitians, online educators and service providers, healthcare and wellness businesses, interior designers, consultants, law and accounting firms, hair and beauty specialists, fitness and performance brands, and more.

And somehow, I’m still not tired of staring at fonts and color swatches all day. ❤️

Which one is your niche?

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THIS IS 70 …

No competition. No comparison.

Just me vs me.

Outgrowing who I was.

Outworking my excuses.

Outlasting every doubt that tried to break me.

I don’t chase - I evolve.

I don’t compete — I dominate my own limits.

This isn’t a new chapter...
This is a whole new standard.

70 & strong 💪

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At 70 , I can look back what I thought was strength training for women and see where I went so wrong .

I used to do 30 minute “strength training “ online or in class at a gym and see no real change in my strength or body composition.

Looking back … I can now see that they were NOT strength training sessions but more light cardio that had low weights . The 30 minute sessions never repeated the same exercises so I never got to see improved muscle definition or overall strength .

How does the old saying go … when you know better … you do better .

Now at 70 with three years of hypertrophy strength training under my belt , I can see and feel changes .

I have been doing Ruth’s BTL ( built to last ) strength training which is designed for women for the past three years and strength training consistently 4x a week .

What changes have I seen and felt ?

➡️ leaner & stronger

➡️ more defined muscles

➡️ more confidence, independence & energy

➡️ better bone density

➡️ lost 50 Ibs ( also practiced nutritional periodization)

➡️ size 12 to size 4/6

Real talk … it wasn’t easy when I first started 3 years ago . I was 50 lbs heavier , my body got in the way , I was tired and unfamiliar with the exercises. I knew it would take time and I hoped that each day that I strength trained , walked and practiced good nutrition would add up . So I kept my head down , tried to get better with each workout and found small wins along the way while building the habits that would help me live healthier .

It’s never too late to start your wellness journey . If you have questions about mine , please don’t hesitate to ask .

Looking for a hypertrophy strength training program for women ? Message me .

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Because you’re eating the protein that every influencer tells you to eat, yet your body isn’t changing. 👀

What gives?

Protein is not the end all be all for fat loss and the strong, “toned” body recomp you’re after *if you’re not pushing yourself in the gym and focusing on your recovery, too.*

Adequate protein intake has many benefits beyond muscle growth or maintenance, but eating the protein and even being in a caloric deficit rarely yield the complete physical changes someone is after. Protein intake is just one piece of the puzzle.

I wish more women would bring as much intensity to their weightlifting - and as much concern for their recovery - as they do to hitting a protein goal.

Eat. Protein.
Lift. Heavy.
Recover. Well.
Peer. Pressured.

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March 2026 marks my third year anniversary of progressive overload strength training. I started at 67 and I’ll be 70 shortly .

At 67 , I joined Ruth ‘s BUILT TO LAST (BTL) strength training program. I consistently strength train 4x a week in my garage gym unless I’m traveling or have family over for the week .

Not gonna lie , when I first started it was a struggle physically and mentally to do the exercises . I was unfamiliar with the exercises and honestly being 50 lbs heavier … my body was in the way many times and I would get exhausted. But I showed up the next day and the next day .

My mindset when I first started:

I can do this . Take it one day at a time . Try my best each day and hope that those days would add up to create an impact on my health and body composition.

I lost 50 lbs , gained muscle definition and went from a size 12/14 to a size 4/6 .

How do I approach strength training 3 years later ?

Be consistent with showing up , know that not every session will be my best and that each day I strength train is adding to my overall wellness as I enter my 70s decade .

It’s never too late to start strength training. Message me for a discount code for the BUILT to LAST strength training program.

You got this !

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Movement is medicine, but add a good soundtrack and 👌even better

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2025 : maintained a 50 lb weight loss , built muscle and got leaner / stronger at 69 years old 💪

What I stopped doing in 2025 : under eating , HIIT cardio , and 30 minute “ strength training “ sessions that were more like interval training with light weights

What I did in 2025 : increased my maintenance calories , walked outside 45-60 minutes a day , 4-5 x a week walked with a 12 lb weighted vest , did 45 minutes of LISS cardio a week , strength trained 4x a week with a hypertrophy strength training program specifically designed for women to build muscle and get leaner and had fun with some challenges like a rucking or pushup challenge .

What am I bringing with me in 2026 ? As I move into my 70th year , I am bringing Everything that worked for me in 2025 plus adding in core / balance / flexibility/ bone density activities.

The strength training program that I am using is 30% off with my code . Drop a “yes” in the comments and I’ll message you the link and code .

What are you brining with you in 2026 ?

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When you don’t have to add.
“go to the gym” to your
New Year’s resolution bc you’ve been consistent all year 💪

It helps that I have a short commute to my gym ( my garage 😂) and that I have a great hypertrophy strength training program designed for women ( BUILT TO LAST ) 👍🏼

Do I have longevity goals for 2026 - yes . Will I build on the success that I have had for the past two years - yes . It’s not easy to lose 50 lbs , keep the 50 lbs off and succeed in maintenance especially at almost 70 years old.

2026… new year … same you

Want info on my strength training program that I use and my discount code ? Drop “strength ” in the comments below ⬇️

Or my weighted vest & discount …. Drop “vest” in comments below ⬇️

I’m proud that I put myself first for my health with strength training , nutrition , sleep , movement and healthy longevity:

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So confident, she’ll rep her 2-10 Giants on the World Wide Web. 🏈🥲

Anywhooo… Here’s the gym thangs I’ve used for years now. 🏋🏻‍♀️

From stocking stuffer ideas to bigger purchases, they’re all worth it many times over!

💬 DM/comment if you need any resources or links.

I’m going to tag some of the brands below. ⬇️

I also have a code for $$ off yours or your friend’s/family member’s first month of BTL — Use KELSEY5 at checkout. #teamBTL

@ruth_mpower
@madeline_moves
@movesapp
@versagripps
@bowflex
@amazon
@legion

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Things you’ll never hear us say during a girls weekend:

1. ‘I shouldn’t eat that, it’s not healthy’
2. ‘I’m gonna skip this meal - I have to save calories for later’
3. ‘Oof that was good - I’m going to have to workout twice as long tomorrow to burn it off’
4. ‘I was gOoD all week so I can indulge this weekend’
5. ‘You’re so much smaller/leaner/fit than I am’
6. ‘This is my last hurrah - diet starts tomorrow!’

Because to us, there is no:
❌ moral conflict of good vs bad food
❌ rewarding (or punishing) ourselves for eating a certain way

To us, food is fuel *and* it can be an experience, enjoyed.

If you’re thinking ‘this is exactly what I want, I just have no clue how to get there..’

💬 Comment any single emoji, and one of us will reach out personally.

We’d love to chat through the roadblocks you’re experiencing + offer support & ‘where to start’ tactics. 🫶🏼🫶🏼

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Today was EPIC 💖 12 months ago after the 2024 Marathon, I made the goal that I wanted to feel CONFIDENT in running this next year; I wanted my heart rate and endurance in my legs to improve! Took these feet to the trail and ran a 34 Ultra, then a 50 Ultra, had two mental health breakdowns, created some boundaries, and NOTHING was taking this day from me- average heart rate at 7:32 pace was 157 and legs felt STRONG! This day- I ran for how hard I’ve worked for creating PEACE in my life, for my clients in the CJ field, for humans that are hospitalized who wish they could JUST RUN, for standing up for my furfam, and for Cathy Farley when I think about how hard she worked battling cancer to JUST WANT to SHOW UP to move!

Today I competed in my 3rd Marathon!
2025- 3:17:06
2024- 3:23:25
2023- 3:53:00

Buckle up folks, WE GOT BOSTON BABY 💙💛💙💛 PACK those bags, get that damn cow bell ready, we’re going for 3:10:00!

To my chosen family WHO CONTINUALLY shows up with unconditional support and love for me- via text, calls, on the course- I may not have been able to talk passing you, BUT I SEE YOU AND LOVE YOU and will NEVER forget! LISTEN TO THEIR OUTPOURING OF LOVE- how lucky am I!

People kept yelling “go Marathon Barbie” and I’m sticking with it for awhile 💖🩷💘 #liftheavyshit #run #marathon #goals #mn #coach #bostonready #marathonbarbie

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3:23:25 at the age of 40 QUALIFIED me for BOSTON!!!!12 months of training between the marathon and ultra for THIS GOAL AND I DID IT!!!!!!!!!! Cheer crew- GET YOUR 📣 and 🧳 PACKED AND READY!!!!!
#bostonorbust #marathon #41 #GOALS #run #mn #coach

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