MODULE 1 | WEEK 1

Your Lean & Strong Foundation

Measuring progress is an important part of getting - and keeping - results. You'll be guided through the process of tracking progress and making adjustments. You'll also begin:

• doing Workout Program 1 (3 days of weight training per week)
• Start recording your food intake to assess your current nutrition plan

MODULE 2 | WEEK 2

Your Metabolism & Fat Loss

You'll learn:

• How to evaluate your calories and macros to get results
• Understanding body composition
• Appetite regulation that's sustainable

This module will get teach you how to understand your metabolism and work with it vs against it. 

MODULE 3 | WEEK 3

Nutrition Essentials 

Ivana guides you through how to plan your nutrition to get fat loss results without having to eliminate the foods you love. You'll learn:

• The importance protein plays in your fat loss goals 
• How to analyze your personal nutrition and make it sustainable

You’ll finish this module understanding to how create a nutrition plan that's aligned to you and your preferences. No FAD diets here!

MODULE 4 | WEEK 4

Setting Goals For Success

Having achievable goals is an important part of your success. Find out:

• How to set strong goals and define your reasons.
• How to create a meal plan that works for you
• How to manage your lifestyle to achieve your fat loss goals

By the end of the module, you'll learn how continuously challenge yourself and progress - long-term.

MODULE 5 | WEEK 5

Exercise For Fat Loss

You'll learn how to maximize your aerobic exercise for health and fat loss

• How physical activity contributes to fat loss
• How to incorporate cardio into your training that aligns to fat loss and cardiovascular health
• The role of strength training when it comes to losing fat

This module will give you the foundations you need to make progress in and outside the gym.

MODULE 6 | WEEK 6

Resistance Training Principles

Simply lifting weights is not always enough to get results. Maximize your time in the gym to  further your muscle and fat loss development. You'll learn:

• The ideal training volume and frequency that maximizes growth and fat loss 
• How to properly use progressive overload to build muscle and get stronger

MODULE 7 | WEEK 7

Transform Your Relationship With Food

Arguably the most important module of the course. Feelings about food are often the main  reason why people fail at getting lean. You'll find out:

• The importance of appreciating the process in small steps vs worrying about the result
• How you can integrate the foods you love ("treat foods") into your nutrition plan and still progress
• How to use mindfulness when eating, and tricks and tips that help suppress cravings to help form new habits

You'll feel strong and in control of your eating habits - for good.

MODULE 8 | WEEK 8

Stretching & Mobility

Being lean and strong is great, but without mobility you won't feel as great as you could. Integrating stretching and mobility exercises is crucial to feeling your best. You'll learn:

• How frequently you should stretch
• How incorporate mobility into your plan

Bring able to move without pain is something we all want. We benefit from being mobile at any age.

MODULE 9 | WEEK 9

The Impact Of Lifestyle Factors

There's a misconception that you have to spend hours in the gym and eat nothing but chicken breast and broccoli to get lean. But managing crucial aspects of your lifestyle will help more than relentless devotion to extreme methods. Find out:

• Why the last 1 hour before you go to bed is critical to restful sleep
• How to make cardio fun and not feel like a chore
• How the right type and amount of recovery increases your fat loss and muscle building

You'll get practical advice, rather than extreme changes that are  unsustainable for most people.

MODULE 10 | WEEK 10

Advanced Strategies For Muscle Building

Keeping things fresh is important for our mental health and physical development. In this module, you'll learn advanced strategies that continually challenge you so you can progress. You'll learn: 

• How to adjust sets and reps to progressively overload the body for  muscle growth and strength
• How to design your own workouts to meet your specific goals
• Fun challenges to push yourself to a new level

As important as the routine is, sometimes we need to make changes so we can feel better and push ourselves to new levels of achievement.

MODULE 11 | WEEK 11

Dietary & Supplement Strategies:

We've all heard about supplements for fat loss and muscle building, but the reality is that there is a lot of hype out there without much benefit (and some risk!). In this module, you'll learn:

• What supplements work, and how they should be used to support your goals
• How to control portions and manage eating when traveling or enjoying vacation, and not feel deprived!

Whether you travel a lot for work, or have an active social life, you'll have the confidence and strategies to continue on your path towards a lean and strong physique. 

MODULE 12 | WEEK 12

Living Your Lean & Strong Lifestyle:

At this point, you will be seeing some results. You'll understand how to maintain and most importantly feel better about yourself, be more confident and empowered to never fall back into old habits. This program is about progressive changes and learning how to sustain them. Find out:

• How to keep making changes and adapt to new life challenges. Life can be hard, but I'll show you  not let it affect your hard work
• How to challenge yourself in a productive way so it's helping you further your results
• How to make more effective decisions that affect your nutrition and physique goals

While this is the end of the program, it's not the end of us working together. You can refer back to any part of the program, ask  questions in our private community and get updated workouts. This isn't about completing a 12 week program. You'll have the guidance and support you need to maintain your results!

WORKOUT MODULE:

New Workout Programs Every 6 Weeks:

To ensure that you are progressing, a new weight training workout program will be released every 6 weeks.

You'll follow the progressive overload principle to keep getting muscle development.

You'll learn how to more effectively plan your own training for specific goals.

RECIPES LIBRARY:

400+ Delicious Recipes!

Short on meal ideas?

You'll find plenty of high-protein meals/snacks/smoothies to choose from.

Each recipe has a MyFitnessPal barcode to make tracking calories and macros easier.

IVANA'S PRIVATE COMMUNITY:

Direct Access To Ivana

While The Lean & Strong Academy will get you results, I understand how important it is to have support and get answers to your biggest questions.  The Lean & Strong Private Community allows you to share your struggles or get unresolved issues resolved. Having a community to lean on for accountability and motivation can be critical for success. You'll have lifetime access to the Community.