BODYWISE: A 12-Week Nutrition & Strength Program

September - December, 2026

Join us for a focused nutrition and strength program designed to help you build muscle, improve body composition, and support your metabolism with sustainable habits.

Together, we’ll focus on the key drivers of body composition—nutrition, strength training, daily movement, recovery, and metabolic health—through in-depth, interactive sessions that give you practical tools to feel stronger, more energized, and confident in your body.

Sign up before September 7th for $100 off.

BODYWISE
$695.00

Join us for a focused 12 week group nutrition and strength program designed to help you build muscle, improve body composition, and support your metabolism with sustainable habits. Together, we’ll focus on the key drivers of body composition—nutrition, strength training, daily movement, recovery, and metabolic health—through in-depth, interactive sessions that give you practical tools to feel stronger, more energized, and confident in your body.

Here’s what you can expect:

Monthly Deep-Dive Sessions:
Each session focuses on science-backed strategies to support body composition, from optimizing protein and strength training to refining nutrition and sustaining long-term progress. Miss a session? No problem—recordings will be sent directly to you.

Progressive Training Plans:
Three workouts you can do at home or a gym, plus a one-hour overview with personal trainer Kolton Oie.

Two 1:1 Check-Ins:
Access to two 30-minute check-ins with a member of our team to discuss goals, challenges, and ask questions.

Direct Access to Nutrition Guidance:
Enjoy the personal touch of expert support in a small group setting, with email access for your individual questions throughout the program.

A Connected Community:
Stay motivated and accountable through an exclusive group chat where participants can share wins, ask questions, and support each other along the way.

Practical Resources:
You’ll receive detailed guides with protein targets, meal ideas, strength training guidelines, nutrition cheat sheets, and other practical tools to help you implement what you learn.

Participants will be encouraged to complete DEXA scans at the beginning and end of the program to track meaningful progress in muscle mass, body fat, and metabolic health.

This is not another crash diet or short-term reset. It’s a practical, science-based approach to improving body composition while building habits that support long-term health.

The program will begin in September 2026, with all sessions held live on Zoom.

 
 

THE SCALE IS A BAD SCOREBOARD

You can lose ten pounds and be weaker, softer, and more tired than when you started. You can also gain three pounds and look more toned, feel stronger and more energized. Weight tells you almost nothing about what your body is actually made of.

Body composition (how much of you is muscle versus fat) is what drives your strength, your energy, your metabolic health, and yes, how you look and feel in your clothes.

The good news: it's changeable at any age.

Bodywise is 12 weeks of figuring out how to do it properly.

 
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WHY BODY COMPOSITION MATTERS

Body recomposition means changing the ratio of lean mass to fat—building or preserving muscle while reducing body fat. It's why two women at the same weight can look and function entirely differently.

 
 
 
 
 
 

Muscle isn't just cosmetic.

It's one of the most metabolically active tissues you have. More of it means better blood sugar regulation, stronger bones, easier long-term fat loss, and more capacity—for lifting, hiking, chasing kids, and aging well.

 
 
 

BODYWISE

WHAT THE PROGRAM INCLUDES:

  • Five live sessions on Zoom — Four nutrition sessions and one fitness-focused session.

  • Two open office hours — 30 minute, 1:1 chats with our nutrition team.

  • A group WhatsApp – To connect, ask questions, and celebrate your wins.

  • Weekly check-in emails — A short form each week to help keep you accountable and track progress.

  • The full Bodywise program guide — A 14+ page reference covering all four nutrition sessions, education resources, and sample meal structures.

  • A structured strength progression — Three progressive plans that get harder as you get stronger

  • Session replays — Every session recorded, so a conflict doesn't cost you the content 

  • A small cohort — This program is capped, so you're a person, not a subscriber

Optional, and separate: DEXA scans are highly encourage to track progress at the beginning and end of the program. These are booked and paid for separately and cost is not included in the program (generally $50-100 per session).

 
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THE CURRICULUM

 

Session 01 — How to Optimize Your Body Composition

Thursday, September 24 | 9:30am PT

What body composition is, how to read a DEXA scan, and the four drivers that actually move it: protein, strength training, energy balance, and recovery. 

Session 02 — Strength Training That Builds Muscle

with Kolton Oie · Saturday, September 26 | 8am PT

An overview of all the exercises in the workout plan, plus how to structure your training, what progressive overload really means, how to keep progressing across 12 weeks.

Session 03 — Optimizing Your Nutrition for Body Composition

Thursday, October 15 | 9:30am PT

Protein distribution across the day, building a balanced plate, carbohydrates without the fear, fiber and appetite regulation, gut health, and an honest look at alcohol. 

Session 04 — Movement, Metabolism & Recovery

Thursday, Nov 19 | 9:30am PT

Everything outside the gym that determines your results: NEAT and daily movement, where cardio fits, stress and cortisol, and why sleep is the most underrated variable in the entire equation.

Session 05 — Maintaining Your Results

Thursday, December 17 | 9:30am PT

How to live your life without undoing your progress, understanding your post-program DEXA, and how to keep building for the next year.

Plus two office hours — 30-minute 1:1 conversations with Phoebe to answer all your questions. These are done at the beginning and after the halfway point of the program.

 
 

HOW TO KNOW IF BODYWISE IS RIGHT FOR YOU?


• You're strength training (or ready to start) and want your nutrition to finally match the effort

• You’re on a GLP-1 and want to preserve muscle 

• You want to feel more confident lifting weights in a gym setting 

• You're postpartum, in perimenopause or menopause and your old approach stopped working

• You want to understand the why, not just follow instructions

• You'd rather build something sustainable than white-knuckle another cut

 
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WHO YOU'RE LEARNING FROM

Mia Rigden, MS, CNS

Board-certified nutritionist, classically trained chef, and author of Foodwise and The Well Journal. Mia runs a private practice in Los Angeles and writes Btwn Meals, a newsletter read by thousands of women who are done with diet culture but still want to feel strong in their bodies. Her approach is evidence-based and food-first—no demonized ingredients, no foods you don’t enjoy. 

Phoebe Wareham, MS

Originally from the U.S. and now based in London, Phoebe brings a compassionate, evidence-informed approach to nutrition and wellbeing. Her philosophy is rooted in nourishment over restriction, helping clients build habits that support energy, strength, and long-term balance. Phoebe runs a virtual private practice and is the in-house nutritionist for X-Club Pilates in London.

Kolton Oie, Strength Coach

Kolton is a Minnesota native and strength coach with six years of experience helping clients effectively elevate their strength and tone their bodies through a supportive and empowering approach. He’s also Mia’s personal trainer—she’s been getting strong with Kolton for almost two years now :).

 

Price: $695

Includes all five live sessions, two office hours, weekly check-ins, the full program guide, the 12-week strength progression, and session replays. DEXA scans are booked and paid separately.

 $595 Early-bird — enroll by Monday, September 7

BODYWISE
$695.00

Join us for a focused 12 week group nutrition and strength program designed to help you build muscle, improve body composition, and support your metabolism with sustainable habits. Together, we’ll focus on the key drivers of body composition—nutrition, strength training, daily movement, recovery, and metabolic health—through in-depth, interactive sessions that give you practical tools to feel stronger, more energized, and confident in your body.

Here’s what you can expect:

Monthly Deep-Dive Sessions:
Each session focuses on science-backed strategies to support body composition, from optimizing protein and strength training to refining nutrition and sustaining long-term progress. Miss a session? No problem—recordings will be sent directly to you.

Progressive Training Plans:
Three workouts you can do at home or a gym, plus a one-hour overview with personal trainer Kolton Oie.

Two 1:1 Check-Ins:
Access to two 30-minute check-ins with a member of our team to discuss goals, challenges, and ask questions.

Direct Access to Nutrition Guidance:
Enjoy the personal touch of expert support in a small group setting, with email access for your individual questions throughout the program.

A Connected Community:
Stay motivated and accountable through an exclusive group chat where participants can share wins, ask questions, and support each other along the way.

Practical Resources:
You’ll receive detailed guides with protein targets, meal ideas, strength training guidelines, nutrition cheat sheets, and other practical tools to help you implement what you learn.

Participants will be encouraged to complete DEXA scans at the beginning and end of the program to track meaningful progress in muscle mass, body fat, and metabolic health.

This is not another crash diet or short-term reset. It’s a practical, science-based approach to improving body composition while building habits that support long-term health.

The program will begin in September 2026, with all sessions held live on Zoom.

Payment plans available

Questions? Email hello@miarigden.com

 
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 WHAT PARTICIPANTS SAY

Testimonials
Erin

"I feel more energized, have less anxiety around food, and my digestion has improved. I got two DEXA scans six months apart and in that time lost 7 lbs of fat and gained 3 lbs of muscle. I'm so grateful to have the tools to maintain these habits long-term."

— Erin S., private nutrition client

Read more →
Audrey

"The most useful thing was the mindset shift — I came away with real conviction about the habits that matter. The reminders about protein and fiber, and the exercise snack tips, are what actually got me moving day to day."

— Audrey S.

Read more →
Ashley

“I've recently embarked on a new fitness routine and having this course guide me with tips on meals and supplements to compliment my workouts was great. Also loved the whatsapp group, we fostered a real sense of community. Everyone was supportive and open in sharing their own journeys.”

- Ashley S.

Read more →
 
 

FAQ’s

 

  • No. The training is adaptable to a home setup with dumbbells or bands, though access to a gym gives you more room to progress over 12 weeks.

  • No. It's the clearest way to see your change, and the program is designed to use that data, but plenty of people will run this on strength, energy, measurements, and how their clothes fit. Scans are booked and paid separately.

  • No. You'll be asked to build awareness of what you're actually eating, especially protein, for part of the program. That's different from tracking every gram forever, and we'll talk about the difference and you can do what works best for you.

  • Every session is recorded and you'll get the replay. Office hours are the place to catch up on anything you missed or had additional questions about.

  • Roughly one hour every few weeks for live sessions, plus five minutes for the weekly check-in. Your training and eating happen in your existing life—this program restructures it rather than adding to it.

 
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