Mark W 2016 - 95

“I started with the goal of empowering men and women over the age of 35 to gain control over their nutrition and training by following the system that I use to stay lean and healthy 365 days of the year.” 


I’m Ivana and my mission is to show people that exercise and balanced eating is something both enjoyable and sustainable for a lifetime, and not a quick fix for things you don’t like about your body. I want to show people over 35, with busy careers and a family, that’s it’s possible to reach your physique goals with the right nutrition and workout strategy.

Although I’ve trained athletes, actors, and fitness models, I now specialize in helping busy professionals with demanding careers fit exercise and effective nutrition into their hectic lifestyles.

You don’t have hours to spend in the gym every day, and you have a life to live that might include the occasional beer or a glass (or two!) of wine once in a while.

I can help anyone achieve the body of their dreams.

You CAN look and feel better than ever…no matter what your age.

It’s time for you to get that lean, athletic body you’ve always wanted, even if you thought it was too late.

I realize all the BS in the fitness industry makes it challenging. Everyone’s looking for “the next big thing” that’s going to make it easy get lean and muscular, without all the work. TRX, Crossfit, ViPR, Kettlebells…there’s nothing magical about any of them.

As for traditional cardio (spending hours on the treadmill, crosstrainer, or stationary bike, or jogging), it’s overrated too. Too much may actually be preventing you from reaching your physique goals.

They’ve got it all wrong about carbs too. They’re not bad, but you may be having too many to get really lean, and you may be having them at the wrong time.

With the power of a progressive weight training program, and the right amount of protein, carbs, and fat, I’ll show you how simple building your ideal physique really is. You’ll need to work hard, and make some dietary changes, for sure, but YOU CAN build the body you want, get healthier, and feel stronger and more energetic…without giving up the foods you love or turning your life upside down.

My Story

In over two decades as a coach, I’ve developed the tools and flexibility to help you unlock your individual potential, even if
thought your peak physical years were behind you. Your success is a combination of the right type and dose of weight training, a nutrition plan that takes into account your needs and optimizes your hormonal balance, and the psychological tools to follow-through on your plan.

I started martial arts as a child, earning my black belt in Shotokan Karate at 15 (I’m now a 3rd Dan) and competing internationally for 14 years. I completed a 10K run, half-marathon, and marathon in 2012 to prove that I could do it using way less mileage than most runners and a lot fewer carbs.

I’ve struggled with digestive issues since 1998, and suffered from binge eating, food obsession, and depression as a result. Even while I competed successfully in karate, I was chunky and unhappy. In fact, I was heavier at the age of 24 than the highest weight of my pregnancy in my mid-30s!

Finding the right system of nutrition and exercise finally gave me freedom from the yo-yo weight battles of my early adult years. The method also helped me get in shape to win a fitness competition and do a published photo shoot as a fitness model just nine months after having my baby.

I want to save you the struggles I went through, and show you how to experience a stronger, leaner physique than you’ve ever had.

No Juice Fasting or Deprivation Around Here

I’m not going to ask you to eat salads all day long or start your day off with some sort of weird green juice that’s supposed to starve you to get lean. This is about using the foods you already eat, adding and subtracting things as necessary, to create an ideal plan for you.

Real food for real life.

There are LIES out there

Much of the nutrition advice in the mainstream media is hurting your chances of controlling your appetite, balancing your hormones for easier fat-loss, and reducing your cravings. The most efficient workout for getting lean and building the body shape you want comes from weight training about 40-50 minutes, 3-5 times a week. Maximum benefits in a minimum amount of time…because efficiency is what it’s all about.

Don’t believe me?

This is a picture of me 7 months after giving birth to my son. If a hormonal mom can get back on track after giving birth, then you can too (hear that guys?!). Even during my pregnancy, weight training was the most effective method for staying in shape and helping me recover my strength after childbirth.


Is This For You?

Removing animal products to “cleanse your system” or “become more alkaline” isn’t necessary or scientific. Meat isn’t the devil, but quality counts. Getting enough high-quality protein might help get you closer to your physique goals. Let us teach you how to revel in the foods that bring you the greatest joy and cut out foods that are hurting your potential to build an amazing body.

Can I help YOU?

Have you tried to get leaner and haven’t been as successful as you like?

Are you willing to keep an open mind and go against some of the nutrition advice the government and Brofessors and Instababes give you?

Will you take the time you need to finally have a body that you’re proud to show off (abs and all)?

Do you want to prove that 35+ is the best time of all?

Let me make it happen for you.

So, what does the future look like for Ivana?

My true passion is writing and helping people live healthier, leaner lives. I’m secretly working on a book…sshhh don’t tell anyone 😉 and always coming up with new ways to help my tribe.

My three objectives look like this:

  1. Help a million people get lean and healthy. Yep, it’s a massive goal, but I see how the world has been impacted by large food conglomerates and “fitness experts” on Instagram misinforming the masses. Over 65% of North Americans are overweight and obese (other developed countries have similar rates), which is crazy to me. If I can help a million people live a leaner and healthier life, I believe that world will be a much better place.
  2. Lead the fight against the Instababe and Brofessor BS. We live in a world where anyone can be an “expert” as long as they have a social media account and a website. There are so many charlatans in today’s world, and I’ve seen too many people get hurt by poor information. I’m sure we all have that friend that went on a 12 week transformation only to bounce back to 20 pounds above their original starting weight. My job is to give people a system that’s sustainable, fun and effective.
  3. Promote a positive attitude towards aging and battle against the notion of our bodies “going downhill” at a certain age. I tune out to the negativity about how “hard” things get when you’re over 35. A lot of the supposed decline is due to sub-par lifestyle choices and letting the pressures of being an adult get to you. Weight training helps you resist the muscle loss that’s associated with aging and eating adequate nutrients (particularly protein!) helps maintain and build your muscle as you get older – the key to feeling and functioning like someone much younger. Don’t go down without a fight!

I will change the world, one person at a time…




Ivana-Chapman-Standing-Lean365-Get-LeanIvana is a lifelong natural athlete, a former international Karate Champion, and mom to an almost-4-year-old boy. She has written several articles for NSCA and Fitness Star Magazine, and has been featured as a fitness expert in Men’s Journal, Sparkpeople, and The List. Her story has been published in Oxygen, Muscle Memory, and GORGO magazines.

Ivana Chapman BSc BA CSCS

Bachelor of Science in Sports Science – University of North London, England
Bachelor of Arts in Psychology and Commerce – University of Toronto
Certified Strength and Conditioning Specialist – NSCA
NCCP Level 1 Coach (Karate)
National Level Masters Bikini Competitor – CBBF (Bodybuilding)
3rd Dan Black Belt – Shotokan Karate
C.H.E.K Scientific Core Conditioning
Certificates in: Personal Training, Fitness Instruction, Fitness Assessment, Sports Massage