On Track Course

Yes! You can take advantage of the launch special and hold the course until you're ready to start. You'll have access to the course for as long as it exists. You can go back and use the materials for review and reference at any time. New workout programs will be added every 6 weeks, but you're welcome to continue on any workout program (or restart from the first program) you like.

That really depends on how much time you have. We normally recommend that you take an hour or two to go through some of the early videos and text. This course isn't just about learning, it's about IMPLEMENTATION. So the important thing is to start making changes to your nutrition/lifestyle as you learn about them. Try to start the workouts as early as possible as well (after watching/reading the intros to the workouts).

The workouts included a warm-up, some weight training, mobility exercises, and stretches. They're designed to get you strong and supple.

Many of the exercises can be done with bodyweight, but some dumbbells are needed. 3 sets of dumbbells are a good start and you may want to add more as you get stronger. If you're a beginner and not that strong right now, a set of 5s, 8s, and 10s may be enough. If you're stronger and have weight training experience, you'll likely need 10s, 12s, and 15s or 20s. Stronger people may need slighter heavier weights for certain exercises (dumbbell rows).

This is an evidence-based plan and there are two nutrition options: 1) Quantitative: tracking calories and macros 2) Qualitative: changing eating patterns Both methods are based on the scientific principle of CICO (calories in, calories out), however with Method 2 you don't actually count calories/macros. You simply focus on eating behaviours that allow you to naturally reduce your calories and adjust your macros for weight/fat loss. We do not discuss diets like Intermittent Fasting, Keto, veganism, paleo or vegetarianism. Although most of these diets can fit into the program by simply managing your calories and macros. This is actually how you lose weight with these diets anyway! While IF, paleo, and vegetarians will probably be able to follow the On Track nutrition plan, we do not recommend that anyone following Keto or Veganism do our nutrition plan, as they aren't compatible. If you're still unsure, please contact Ivana directly at ivana@ivanachapman.com.

Yes! The workouts are designed to be simple enough to do at home and only require a small space. They also don't include any jumping so are suitable for apartments/condos. You will need to have at least 3 sets of dumbbells to start.

The program will help you lose weight, lose fat, and put on muscle. You'll feel stronger, get leaner, and be more flexible and mobile after going through the program for at least 6-8 weeks. It's not recommended as strictly a muscle-building program for advanced weightlifters or bodybuilders only focused on mass building.

Getting "toned" comes from building some muscle and losing body fat. Muscles do not actually "tone". They either get stronger or weaker. When you lose body fat (through the combination of the nutrition plan and workouts), your body will look more toned.

That really depends on what type of injury you have and how serious it is. If you're working with a physical therapist, they should be able to give you substitutions/modifications for some of exercises given. Since this is a group program, the exercises (with some minor variations provided) are the same for everyone. We may be able to give you a single exercise substitution (just post in the Facebook group!), but if you think you'll require significant modifications then a group course like this may not be the ideal choice for you. If you're unsure, feel free to email Ivana directly at ivana@ivanachapman.com with your questions.