Ivana Chapman

"I'm not hungry, but it tastes good!"

My 10-year-old son said that to me the other night.

He had just finished his sizeable dinner and ran straight to the fruit bowl to get some mandarins.

Not the worst choice admittedly!

Fruit after dinner is a great choice.

But sometimes it's chocolate or gummy bears that we have after dinner.

And since we try to have a sizeable balanced meal with protein, carbs, and fat each night we shouldn't be hungry afterwards.

But we still have an APPETITE for something.

It's a HABIT that we've developed over time.

I'm sure you can relate.

Eating after dinner is a common habit that I help my clients to adjust.

You can:

➡️ Skip it altogether, by brushing your teeth or using mouthwash after eating.

➡️ Have an alternative like herbal tea or protein hot chocolate

➡️ Enjoy a small portion of whatever you want, as long as it fits into your plan

It would be nice if we ONLY ate when we were hungry, but that's not realistic.

So have a plan that helps you reach your weight loss goals and also lets you enjoy what "tastes good".

3 days ago | [YT] | 45

Ivana Chapman

How do you feel about exercise? 🏋️‍♂️🚴‍♂️🏃‍♀️

2 weeks ago | [YT] | 14

Ivana Chapman

Check out some outtakes from shooting my videos. An April Fools tradition! 🎉

3 weeks ago | [YT] | 1

Ivana Chapman

Most people think that only restrictive diets and punishing daily workouts will get them lean.
That's not true.

I built a system to help maximize your limited time.

Here's how it works:

➡️ Sustainable fat loss without restrictive dieting - Lose fat while still enjoying the foods you love.

➡️ Efficient workouts for maximum results – Build muscle and burn fat with just three weight training sessions per week, plus simple cardio and movement goals.

➡️ Craving control and better food choices – Use science-backed strategies to stay satisfied and on track.

➡️ Optimized training for people over 35 – Get stronger and leaner with workouts designed for your body’s changing needs.

➡️ Guidance and accountability for consistency – No more second-guessing your choices. You'll get expert support to stay on track and see real progress.

Get the details HERE: www.ivanachapman.com/the-lean-strong-academy?commu…

3 weeks ago | [YT] | 54

Ivana Chapman

I wish I could get back all the time I spent worrying about food.

For over a decade, I struggled to eat "clean" knowing that I would eventually give in.

Whatever fat loss progress I made would just be lost again.

Then I'd suck it up and do it all over again.

It was exhausting!

The freedom to enjoy the foods I love (including ice cream and chocolate!) AND stay lean was something I NEVER thought was possible.

I want you to have that feeling too.

Over the next 3 months I'll be working with a small group of people to change how they think about food and exercise.

Fat loss...without the food battle.

Join now to save yourself years of struggle: www.ivanachapman.com/the-lean-strong-academy?commu…

3 weeks ago | [YT] | 53

Ivana Chapman

I Was Jumping From Diet To Diet To Lose The Last 15 Pounds, Until I Realized My Mistake.

I’d cut out all the foods I loved, determined to “eat clean”.

But after weeks (or sometimes months) of deprivation, I’d inevitably break.

And when I did?

It wasn’t just a small indulgence—it was a full-on binge, eating a whole tub of Ben & Jerry’s or inhaling every chocolate in sight.

I felt like a failure, which only led to more eating.

What everyone had told me about restrictive diets was the problem - not me.

Because if you can't maintain the diet, you can't STAY lean.

After a decade of trial and error, I developed a science-backed, practical approach that maximizes fat loss without constant food cravings.

Want to work with me to overcome your own issues with food?
Join me in this exclusive program next week.
Details HERE: www.ivanachapman.com/the-lean-strong-academy?commu…

4 weeks ago (edited) | [YT] | 87

Ivana Chapman

Want to work with me? 👋
I’m taking on a small group to coach over the next 3 months for amazing fat loss results.

If you want to build lean muscle and lose fat, apply to The Lean & Strong Academy today!
DETAILS HERE: www.ivanachapman.com/the-lean-strong-academy?commu…

4 weeks ago | [YT] | 48

Ivana Chapman

🚨 Were you on the waitlist for The Lean & Strong Academy and haven't gotten my emails? Email me at ivana@ivanachapman.com TODAY and I'll make sure you get the BONUS! 🚨

1 month ago | [YT] | 2

Ivana Chapman

Sick of restrictive diets and time-consuming exercise programs?
Next week, I'll be sharing the details of my NEW coaching program to help you build muscle and lose fat...

Without giving up your favourite foods or spending every day in the gym.
Stay tuned! 🚀

1 month ago | [YT] | 82

Ivana Chapman

If you’ve been trying to lose belly fat but still aren’t seeing results, you’re not alone.

Many people have that struggle as they get older.

It feels harder to keep the fat off.

Belly fat feels the most stubborn.

It's not your imagination.

The fat around your midsection IS usually the last to go.

So you might need to get pretty lean to see your abs looking defined.

It's something that I've been specializing in for the 20+ years I've been coaching.

What I've found is there are a few reasons why people can't seem to lose their belly fat.

Which of these are YOURS?

1) You’re Eating "Healthy", But Still Too Much

Eating generally "healthy" (a LOADED term) and eating for fat loss are two different things.

You can eat lots of whole, minimally-processed foods, but if you're eating too much of them you won't lose your belly fat.

Fat loss comes down to a calorie deficit.

While eating mainly whole foods naturally makes a calorie deficit easier, it's not a guarantee.

Especially if all those calorie dense whole foods are combined with too many extra treats on the weekend!

WHAT YOU CAN DO:

Track your food intake for a couple of weeks to see if you’re eating more calories than you think.

Prioritize lean protein (leaner varieties of meat, fish, eggs, and lower fat dairy) because it helps you feel full while preserving muscle.

Watch out for sneaky high-calorie “healthy” foods like nuts, granola, and oils.

They add up fast.

2) You’re Relying Too Much on Cardio

Cardio is great for heart health and burning calories, but it shouldn't be the only thing you're doing.

If the only way you can get lean is with hours and hours of cardio each week, it probably won't last.

You'll lose your progress when your schedule picks up and you can't keep it up.

WHAT YOU CAN DO:

Lift weights 3 times per week, focusing on compound exercises like squats, deadlifts, presses, and rows.

That will build the muscle you need so your body is more metabolically active all day long.

Add cardio strategically, using activities you enjoy.

I personally can't wait for mountain biking season to start! 🚵

3) Your Stress Levels Are Sabotaging Your Progress

If you’re constantly stressed, whether from work, family, or life in general, it could be making it harder to lose belly fat.

Your food cravings, especially for sweet or other high calorie treat foods, can increase.

WHAT YOU CAN DO:

Prioritize sleep.

Not just getting at least 7 hours a night, but also trying to maintain a regular sleep schedule.

Find other ways to manage stress that enjoy.

4) You’re Not Moving Enough Outside the Gym

Maybe you think that going to the gym regularly means you're "active".

Nope!

The hours that you're NOT working out make a BIG difference.

I'm guilty of this one as well, especially in the winter.

I work from home and my phone generally tells me that I'm doing an average of 5,000 steps a day.

Which is below the 7,500 that most research tells us is where health benefits lie.

* You've probably heard about 10,000 steps, but that number was based on a Japanese marketing campaign in 1965...NOT science. *

Having said that, doing more than 7,500 steps a day CAN certainly help with fat loss.

What You Can Do:

Aim for at least 7,500 steps per day to increase calorie burn.

Take short breaks from your desk and "sprinkle" added movement throughout the day.

5) You’re Not Giving It Enough Time

Most people underestimate how long it takes to see real fat loss.

Losing belly fat is SLOW.

If you just follow a restrictive diet and exercise like crazy for a few weeks, you won't be able to maintain your results.

You need a smart, SUSTAINABLE approach.

WHAT YOU CAN DO:

Set realistic expectations.

If you're only 10 pounds from your goal weight, the process is slower.

Expect small changes and stay the course.

Focus on consistency, not perfection.

A few “off” days won’t ruin your progress, but giving up too soon will.

YOU CAN DO THIS!

If you’re struggling to lose belly fat, try not to get discouraged.

It’s not about working harder or following a crazy diet—it’s about making the right adjustments and staying consistent.

WANT HELP PUTTING IT ALL TOGETHER?

If you want a proven, sustainable plan that takes the guesswork out of fat loss and muscle building, I can help.

No restrictive diets.

No endless cardio.

Just practical, science-backed strategies to get lean and strong for life.

🚀 I'm opening limited spots for The Lean & Strong Academy coaching program on Thursday March 20.

Get on the WAIT LIST and receive a special BONUS when you join: www.ivanachapman.com/the-lean-strong-academy?commu…

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1 month ago | [YT] | 29