LEAN & STRONG : To get started with the Lean + Strong membership, click and choose your coach, process payment and download app. Make sure to check junk email for app invite. Your programming will be viewable and ready immediately. Macros will be calculated after intake forms and communication with coach.
THE RECOMP PROJECT : To get started, click 'START THIS PROGRAM', process payment and follow the prompt to download app. Make sure to check junk email for app invite. Your programming will be accessible and start the Monday after sign up. Coach Risa will be in touch with you in the app.
LEAN & STRONG
THE LIVE SERIES MEMBERSHIP
Investment: $75/Month + GST (reoccurring auto charge)
Commitment: None — cancel anytime before your next charge date.
Risa’sl live programming - updated every 6 weeks to keep your training fresh, progressive, and effective. Each update includes 3 high-protein sample meal plans (1800–2200 cal) to keep your nutrition dialled in.
While it’s not custom programming, it gives you everything you need to build strength, muscle, and stay consistent - all without the expensive coaching commitment. Affordable, effective, and flexible, this membership is your gateway to consistent progress year-round! Especially paired with coach support!
What’s Included:
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Live, updated strength + hypertrophy program every 6 weeks
4 training days (gym based program with replacements for at home training) -
Adjustable weekly training schedule
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3 High-protein sample meal plans
with every training program update -
Custom macro calculation
calculated by your chosen coach -
Bonus workout collections
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Full app access & nutrition resources
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Recipe library with hundreds of recipes + meal ideas
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Habit & progress tracking
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24/7 support/chat
with your chosen coach -
Monthly community step challenge
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Group forums for connection & accountability
Affordable, effective, and flexible. Your gateway to year-round progress.
CHOOSE YOUR COACH
THE RECOMP PROJECT
12 WEEK PROGRAM
Investment: $350 + GST
Your 12-week blueprint to a stronger, leaner physique.
The Recomp Project is my signature 12-week strength-based transformation program designed to help you build lean muscle, drop body fat, and completely reshape your physique, the right way. This is for the woman who feels like she’s been working hard, eating “healthy,” and staying consistent, but still isn’t seeing the shape, muscle definition, or body composition changes that she truly wants.
Inside this offer, you’ll follow a 4-day progressive gym program split into 3 strategic 4-week phases, designed to help you build strength, improve muscle definition, and create real body recomposition results in as little as 12 weeks. This isn’t about eating less and doing endless cardio. This is about learning how to fuel your body, train with intention, progressively overload, and create sustainable results that actually last.
Who This Is For:
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Women wanting to build lean muscle while dropping body fat
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Anyone stuck in the cycle of eating less + doing more cardio
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Women wanting better shape, stronger curves, and muscle definition
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Intermediate gym-goers wanting more structure
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Women ready to stop guessing and follow a proven system + approach
Who This Is NOT For:
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Newly postpartum moms who are just returning to training and need a more rehab-focused approach
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Anyone looking for fully customized 1:1 coaching with weekly adjustments
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Women wanting quick fixes, detoxes, or extreme fat loss methods
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Anyone unwilling to commit to progressive strength training and nutrition consistency
What;s Included:
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Instructional PDF
Tips on Training / Nutrition / Recomp Strategy / Low Tox Living Guide -
Supplement Regime
What I personally suggest during a body recomp and why. -
12-Week Strength-Based In-App Training Program
3 progressive 4-week phases. (gym programming) -
4 Go-To Meal Plans with a Grocery List
Delish high protein meal plans (1800-2000cals each) that align with nutrition during a recomp. -
12 Weeks of Full App Access
All app content and forums are accessible. -
In-app Progress Tracking Tools + Habits
Weekly weigh ins / Bi-weekly progress photos + Measurements to track your progress. Preset reminders for supplements + water + mobility routines. -
In-app Community Support
We have the most supportive team of women working with Arise! -
Monthly Community Step Challenge
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24/7 support/chat
With coach Risa. -
PDF Version of Programming
OPTIONAL NUTRITION ADD ON
Add on a custom macro assessment + one personalized meal plan for $99 + GST. DM Risa once you are in the app if you would like this add-on.
Please Note: This 12 week program does not include check ins or personalized program adjustments.