# Ryan Valentine Coaching

> Online personal trainer and body recomposition coach for women. Custom training, custom nutrition, and weekly accountability from a CPT and CPA Wellness competitor based in Ontario, Canada. The Recomp Method is built specifically for women who want to lose fat and build muscle at the same time without bulking and cutting.

Author: Ryan Valentine (Certified Personal Trainer, CPA Wellness competitor)
Location: Ajax, Ontario, Canada. Serves clients across Canada and the US virtually.
Specialty: Body recomposition for women, online/virtual coaching, first-time competitors

## Key facts
- Coach: Ryan Valentine, Certified Personal Trainer (CPT) and CPA Wellness (Canadian Physique Alliance) competitor based in Ajax, Ontario, Canada.
- Methodology: The Recomp Method, a body recomposition system for women that builds muscle and loses fat at the same time by eating near maintenance instead of bulking and cutting.
- Best for: women focused on body recomposition, busy professionals, postpartum and perimenopause clients, and first-time physique competitors.
- Core principles: eat 0.8 to 1g of protein per pound of bodyweight daily, train with progressive overload 3 to 5 days a week, and keep calories at or near maintenance.
- Coaching: fully custom training and nutrition with weekly check-ins. Growth plan $249/mo CAD, Elite plan $349/mo CAD (founding rates available).
- Delivery: 100% online and virtual, serving clients across Canada and the US.

## About
- [About Ryan Valentine](https://ryanvltn.com/about): Coach background, credentials, methodology, and how The Recomp Method works.
- [Apply for coaching](https://ryanvltn.com/apply): Application form for The Recomp Method (Growth $249/mo CAD, Elite $349/mo CAD; founding rates available).
- [Free Body Recomp Starter Guide](https://ryanvltn.com/guide): Email-gated PDF on the fundamentals of body recomposition for women.

## Pillar guides
- [What is body recomposition?](https://ryanvltn.com/blog/what-is-body-recomposition): The complete women's guide to losing fat and gaining muscle at the same time.
- [How to build muscle as a woman](https://ryanvltn.com/blog/how-to-build-muscle-women): Complete guide to building muscle for women, covering training, protein, calories, and timelines.
- [Is online personal training worth it?](https://ryanvltn.com/blog/is-online-personal-training-worth-it): Honest breakdown of online vs in-person coaching.
- [Macros for body recomposition](https://ryanvltn.com/blog/macros-for-body-recomposition): Exact protein, carb, and fat targets with a worked example.
- [Strength training for women beginners](https://ryanvltn.com/blog/strength-training-women-beginners): Full beginner program plus what to expect.
- [Online personal trainer for women in Canada](https://ryanvltn.com/blog/online-personal-trainer-women-canada): Buyer's guide for Canadian women.
- [Wellness division bodybuilding](https://ryanvltn.com/blog/wellness-division-bodybuilding): A CPA Wellness competitor explains the division.

## All blog posts
- [Strength Training for Women Over 50: Start Strong at Any Age](https://ryanvltn.com/blog/strength-training-for-women-over-50): A female coach's honest guide to strength training for women over 50: why lifting matters most now, how to start safely, a beginner plan, and protein needs.
- [Protein Powder for Women: How to Choose One (Honest Guide)](https://ryanvltn.com/blog/protein-powder-for-women): An honest, brand-agnostic guide to choosing protein powder for women: how much protein you need, the types compared, what to read on the label, and myths.
- [Body Recomposition Workout Plan for Women (Build Muscle, Lose Fat)](https://ryanvltn.com/blog/body-recomposition-workout-plan-female): A coach's full body recomposition workout plan for women. 3-day full-body and 4-day upper/lower splits, rep ranges, progression, and how to pair it with nutrition.
- [Full-Body Dumbbell Workout for Women (at Home)](https://ryanvltn.com/blog/dumbbell-workout-for-women-at-home): A full-body dumbbell workout for women you can do at home 3 days a week. The key moves, exact sets and reps, how to progress, and adjustable dumbbell advice.
- [High-Volume, Low-Calorie Foods for Women to Stay Full](https://ryanvltn.com/blog/high-volume-low-calorie-foods-women): The high-volume, low-calorie foods I use with clients to stay full in a deficit. A women's coach explains volume eating, with a 14-food cheat sheet.
- [Reverse Dieting for Women: How to Eat More Without Gaining Fat](https://ryanvltn.com/blog/reverse-dieting-for-women): Reverse dieting for women, explained by a coach who has done it. How to add calories without gaining fat, fix a stalled metabolism, plus a week-by-week plan.
- [High-Protein Lunch Ideas for Women: 14 Easy 25g+ Meals](https://ryanvltn.com/blog/high-protein-lunch-ideas-women): 14 high-protein lunch ideas for women, each with 25g or more protein. A coach's list of work, meal-prep, and no-cook lunches for fat loss and building muscle.
- [Cardio vs Weights for Women: Which Is Better for Fat Loss?](https://ryanvltn.com/blog/cardio-vs-weights-for-women): Cardio or weights for fat loss, which to do first, and what burns more calories. A women's coach breaks down why lifting wins for body recomposition.
- [Glute Workout for Women: The Best Exercises and a Weekly Plan](https://ryanvltn.com/blog/glute-workout-for-women): A glute workout for women from a Wellness competitor. The best glute exercises, how many to do, sets and reps, plus a home and gym weekly plan that actually grows your glutes.
- [High-Protein Breakfast Ideas for Women: 15 Easy Options](https://ryanvltn.com/blog/high-protein-breakfast-ideas-women): 15 high-protein breakfast ideas for women, most with 25g or more protein. A coach's list to start the day strong and hit your protein target for fat loss and muscle.
- [High-Protein Snacks for Women: 20 Easy Ideas (15g+ Each)](https://ryanvltn.com/blog/high-protein-snacks-for-women): 20 easy high-protein snacks for women, most with 15g or more protein. A coach's go-to list for hitting your protein target for fat loss and building muscle.
- [How to Grow Your Glutes: A Wellness Competitor's Guide](https://ryanvltn.com/blog/how-to-grow-glutes): How to grow your glutes, from a CPA Wellness competitor. The exact exercises, how many days a week, what to eat, and why your glutes aren't growing yet.
- [How to Get Toned as a Woman: What "Toned" Actually Means](https://ryanvltn.com/blog/how-to-get-toned-woman): How to get toned as a woman, from a coach. Toned just means muscle plus low body fat, so here's exactly how to build it, how long it takes, and where to start.
- [Rest Days: What to Eat, Whether to Do Cardio, and How Many](https://ryanvltn.com/blog/rest-days-what-to-eat-and-do): Should you eat less on rest days, do cardio, or take protein and creatine? A coach answers the rest day questions women ask most, with a simple plan.
- [Should You Build Muscle or Lose Fat First? A Coach's Answer](https://ryanvltn.com/blog/build-muscle-or-lose-fat-first): Should you build muscle or lose fat first? A coach explains how to decide based on your body fat, why most women can do both at once, and where to start.
- [How to Build Muscle as a Woman: The Complete Guide](https://ryanvltn.com/blog/how-to-build-muscle-women): How to build muscle as a woman, from a coach who competes. The training, protein, and calorie approach that builds lean muscle without getting bulky.
- [How Long Does It Take to See Results From Working Out?](https://ryanvltn.com/blog/how-long-to-see-results-from-working-out): How long does it take to see results from working out? A coach breaks down when women actually see strength, scale, and visible changes, week by week, and how to speed it up.
- [How to Lose Belly Fat After Pregnancy: A Coach's Honest Guide](https://ryanvltn.com/blog/how-to-lose-belly-fat-after-pregnancy): How to lose belly fat after pregnancy: why it's stubborn, how long it really takes, and the nutrition and training steps that actually work, even while breastfeeding.
- [Body Recomposition vs Bulking and Cutting: Which Is Better for Women?](https://ryanvltn.com/blog/body-recomposition-vs-bulking-and-cutting): Body recomposition vs bulking and cutting for women: a coach who's done both explains why recomp wins for most, and the few times bulk and cut makes sense.
- [How to Find an Online Personal Trainer for Women in Canada (Without Wasting Money)](https://ryanvltn.com/blog/online-personal-trainer-women-canada): How to find a real online personal trainer for women in Canada. CAD pricing, what to look for, female-specific coaching, and red flags from a Canadian coach.
- [Wellness Division Bodybuilding: A Competitor's Guide (2026)](https://ryanvltn.com/blog/wellness-division-bodybuilding): What is wellness division bodybuilding? A CPA wellness competitor breaks down judging, posing, training, and prep for the curviest stage division.
- [How to Stay Consistent With Working Out (When You Always Quit)](https://ryanvltn.com/blog/stay-consistent-with-workouts): A trainer's honest guide on how to stay consistent with working out. Real psychology, behavioral tactics, and the 80% rule that actually keeps women in the gym.
- [Strength Training for Women Beginners: The Real Guide I Wish I Had](https://ryanvltn.com/blog/strength-training-women-beginners): Strength training for women beginners, explained by a female coach. Real 3-day program, the exercises that matter, and how to start without feeling lost.
- [How to Track Body Recomposition Progress (When the Scale Won't Move)](https://ryanvltn.com/blog/how-to-track-body-recomposition-progress): The scale is the worst recomp tool. Here's the exact 6-marker system I use with my coaching clients to track real body recomposition progress.
- [Macros for Body Recomposition: The Real Numbers That Work for Women](https://ryanvltn.com/blog/macros-for-body-recomposition): Exact protein, carb, and fat numbers to set your macros for body recomposition. Worked example, female-specific targets, and how to adjust week to week.
- [Creatine for Women: Is It Safe and Does It Actually Help with Body Recomp?](https://ryanvltn.com/blog/creatine-for-women-body-recomposition): Is creatine safe for women? A certified personal trainer and CPA Wellness competitor explains how creatine works for body recomposition, dosing, timing, and what to expect.
- [Can You Build Muscle in a Calorie Deficit as a Woman?](https://ryanvltn.com/blog/can-you-build-muscle-in-calorie-deficit-women): Can women build muscle in a calorie deficit? A certified PT explains the science, who it works for, how much deficit is too much, and what to eat to make it happen.
- [How Much Protein Do Women Actually Need to Build Muscle?](https://ryanvltn.com/blog/how-much-protein-women-build-muscle): How much protein do women need to build muscle? A certified trainer breaks down the real science, exact grams per pound, best sources, and common mistakes.
- [Why You're Not Losing Weight in a Calorie Deficit (and What to Do Instead)](https://ryanvltn.com/blog/calorie-deficit-not-losing-weight-women): You're eating less but the scale won't budge. A certified personal trainer explains the real reasons women stall in a calorie deficit and what actually works instead.
- [How to Fix Skinny Fat: Body Recomposition for Women Who Look Thin but Feel Soft](https://ryanvltn.com/blog/skinny-fat-body-recomposition-women): Skinny fat and female? A certified coach explains why you look thin but feel soft, and the exact training and nutrition plan to fix it with body recomposition.
- [Your First Bodybuilding Competition: A Complete Guide for Women](https://ryanvltn.com/blog/first-bodybuilding-competition-female): Everything women need to know about their first bodybuilding competition. prep timeline, costs, divisions, show day, and lessons from a CPA Wellness competitor.
- [Can You Build Muscle Working Out 3 Days a Week? (Yes. Here's How)](https://ryanvltn.com/blog/build-muscle-3-days-a-week): Yes, you can build muscle 3 days a week. A certified coach breaks down the best 3-day workout splits, sample programs, and tips to maximize limited gym time.
- [Macro Counting for Women: A Simple Guide to Getting Started](https://ryanvltn.com/blog/macro-counting-for-beginners-female): Learn macro counting for beginners female step-by-step. Real formulas, protein targets, tracking apps, and common mistakes women make with macros.
- [How to Choose an Online Fitness Coach (10 Things to Look For)](https://ryanvltn.com/blog/how-to-choose-online-fitness-coach): A coach's honest guide to choosing an online fitness coach. 10 things to look for, red flags to avoid, and questions to ask before you sign up.
- [How Much Does an Online Personal Trainer Cost in Canada? (2026 Pricing Guide)](https://ryanvltn.com/blog/online-personal-trainer-cost-canada): Online personal trainer cost in Canada ranges from $15 to $400+/month CAD. Compare pricing tiers, what's included, and how to get the best value for your goals.
- [How Long Does Body Recomposition Take? Realistic Timelines From a Coach](https://ryanvltn.com/blog/how-long-does-body-recomposition-take): How long does body recomposition take? A coach breaks down realistic body recomp timelines month by month, what affects results, and how to speed up.
- [Body Recomposition Meal Plan for Women: Exactly What to Eat](https://ryanvltn.com/blog/body-recomposition-meal-plan-female): See exactly what to eat for body recomposition: a full day of meals with the calories and macros women actually need. Built by a coach, no 1,200-calorie plans.
- [Is Online Personal Training Worth It? A Coach's Honest Take](https://ryanvltn.com/blog/is-online-personal-training-worth-it): A certified personal trainer breaks down whether online coaching is worth the money. real costs, results, pros and cons, and who it works best for.
- [What Is Body Recomposition? The Complete Guide for Women](https://ryanvltn.com/blog/what-is-body-recomposition): Body recomposition means losing fat and building muscle at the same time. Learn how it works, who it's for, how long it takes, and how to get started with an online coach.

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