Lean & Strong Coaching
Transform your body (and how you feel about it!) with Ivana's unique approach to fat loss. Simplify the process and change your relationship with food and exercise.
Here's what you get in this 6-Month Coaching Program:
Initial PRIVATE 45min Video Call With Ivana to discuss her personal nutrition and fitness recommendations FOR YOU
1 Additional PRIVATE 45min Video Call With Ivana to be scheduled during the 6-MONTH Coaching Program
3 Group Coaching 45min LIVE Video Calls with Ivana where you'll learn about a specific topic (carbs, protein, belly fat, eating out, progressive resistance training, etc.). You'll have the opportunity to ask Ivana questions. If you can't attend LIVE, the call will be recorded and added to the resource library.
It's NOT Too Late, but you need to change the way you think about nutrition and fat loss
about Ivana's approach
YES! There are 2 Private Live Coaching video calls with Ivana included in this coaching program. These are delivered through Google Meet.
If you've been frustrated with restrictive diets in the past and want to eat to achieve your goals, without giving up all the foods you love, then this is the course for you. The coaching program is primarily focussed on fat loss: maintaining/gaining muscle while reducing body fat. You'll gain more confidence in your body and feel confident about making food choices on your own. Some strength training experience is recommended, at least 2 years is preferable. This coaching program is NOT recommended as mass-building program for very advanced weightlifters/bodybuilders.
We start from what you're currently eating and work from there! There are no "template" meal plans or recipes (unless they are shared by other members of the group). You learn how to EAT and keep your meal planning simple. 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 expect that you will! And out to dinner. And brunch. This program is about coaching you through the challenges of your daily life, NOT forcing you to eat a restrictive diet for a short period of time.
Yes! Most of the online coaching is related to nutrition, where 90% of your result will come from. There are two complete programs included with the ON TRACK COURSE (warm-ups, weight training, mobility) to get you started for the first 3 months. But part of what you'll learn with coaching is how to modify your progressive resistance training program to keep getting muscle building results.
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.
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.
Yes! The coaching program is primarily nutrition-based, although you will get guidance on the type and amount of exercise to do for fat loss. If you're able to exercise, but have some limitations, please speak to your doctor and/or physical therapist to make modifications to the ON TRACK COURSE exercises.
If you still have questions or concerns, feel free to contact Ivana directly at [email protected].