Your Fitness And Nutrition Strategy for 2019

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Happy new year!

I hope that 2019 has started off on a bright note for you.

And if it didn’t…there’s still plenty of time to have an awesome year.

My holiday break was surprisingly busy and I didn’t get as much downtime as I expected.

I had a couple of weeks of quality time with family and friends, including several days of skating and a day of skiing.


For many of us, things are just starting to get organized.

I know, I know, you’re supposed to start being “perfect” on January 1, but in most cases it’s not practical.

Especially if your new year’s celebrations involved a little alcohol consumption, as mine did. ūüėČ

My son was back at kindergarten this week and that means that it’s time for me to pick up the pace.

How are you feeling about the start of the new year?


Maybe you’ve hit the ground running, working out regularly and eating reasonably-sized nutritious meals.


Perhaps you’ve been rushing around and have just¬†realized that it’s a new year and you should get organized.

Personally I’m more in the latter¬†category!


Either way, remember that long-term success with fat loss is the result of consistent progress with your nutrition and training…not some 12-week challenge or (heaven-forbid) a 14-day juice detox.

Please don’t let all those aggressive ads for quick-fix diets¬†and extreme workouts lead you astray.

I know it’s tempting, but making reasonable lifestyle changes that make sense for you is the real¬†way to succeed.

Getting on the bandwagon isn’t what this is¬†about.

Extreme calorie cutting or daily 2-hour workouts aren’t the answer.

Pace yourself.

Work with what you have now and build from there.

You can make big changes in 2019, if you make a commitment and maintain your progress.

If you need help with some knowledge and accountability, my Online Coaching program could be the answer.


It might just be the decision that changes everything for you.

For real this year.

You don’t need to make an¬†all-or-nothing¬†commitment.

Taking that strategy means that you’re more likely to fail at achieving your goals.

Being able to weather the inevitable ups and downs of life will finally let you get control of your weight and health.

I teach my Online Coaching clients how to get through holidays, parties, and vacations without feeling deprived…or losing progress towards their goals.


Most people take approaches that are doomed to fail eventually.

Forcing yourself to give up particular foods (dairy, wheat, gluten, sugar, meat) isn’t necessary unless you have genuine allergies or intolerances to those things.

It may help you lose weight initially, but it’s primarily through calorie reduction and not some mysterious “fattening” force in any of those foods.

And unless you plan on giving those foods up long-term…don’t worry about it.

Let’s make 2019 the year of practical, reasonable, sustainable¬†nutrition and exercise.

Tune out the noise and focus on the basics.

You’ll still be standing proud when¬†most people are burnt out by March.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 9-year-old boy. She is a YouTuber, writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training, chocolate, mountain biking, and ice cream...not always in that order of preference.
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