SHE MOVES
& Flows
Hack your body's
"AGE PAIN"
and fall in love with your favourite sports again with the method that gives you movement freedom in
JUST 10 MINUTES A DAY!
AS SEEN IN
Thanks to Jana, I'm finally almost pain free from a hip injury I've had for years and had resigned myself to having for ever!
Gretel
You have been told that the cracks, creaks and aches are just your age
And now you worry that even picking up your hubby's sock off the floor can send your back into spasms for days
And wouldn't it be nice to sleep til the morning without being woken up, night after night, by nagging hip pain?
But instead of reminiscing of the good ol' days when doing your favourite sport didn't result in weeks of pain
How about you give your body what it really needs so that you can hike or run again without that familiar knee pain at the 3km mark?
Angela
The program worked out all my issues with my spine and neck and helped immensely with areas like my knees, wrists and hips.
I am learning to surf and the demands of the sport were taking a toll on my spine and neck. I was at the point where I thought I would have to forgo the sport.
I joined Jana's program and she has strengthened my body from head to toe. I can’t say enough about the program.
I also just enjoyed one of my strongest snowboarding seasons in several years. Jana's coaching through the program gives you the confidence and accountability to move just a little every day. I am excited for my seven day surf adventure, at 50!
Suzanne
I got back into a routine of training most mornings. I could feel the transformation in my flexibility and mobility as the moves became easier, and I could see I was getting more toned....and this motivated me to keep on going.
As a 50yo former competitive runner my body was paying me back for years of overtraining with aching joints, stiffness and chronic tendon injuries. I was struggling to find training that was suited to my age and stage - but challenging enough to keep me motivated. I was constantly tired and literally hitting the snooze button on all my morning exercise plans.
All this changed when I signed up for Jana's
12-week program. "
Because ...
You are not old.
You are not broken.
And you don't have to accept stiffness, creaky joints, and recurring injuries as the price for staying active.
And let's be real - you are NOT ready for the slippers!
You've got 100s of hikes in you, half marathons - even PBs - and days spent doing what you love in the fresh air.
Surfing, running, lifting, hiking - it's all possible!
Pushing your body, feeling strong and moving with absolute confidence.
Protecting your body into your 50s, 60s and 70s so you live strong!
But right now?
It feels like your body is fighting against you.
even though you have handed thousands to physios, chiropractors, and specialists - the pain is still there!
You show up to yoga and pilates - but it's not solving the root issue.
You even go though injections and treatments - and NOTHING sticks!
The truth?
Your body isn't breaking down.
It's just missing the right kind of training.
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Jane
"I cannot recommend Jana more highly. You won't be disappointed"
I had assumed that bodyweight and mobility work would be easy but I found it wonderfully challenging and enriching. It's amazing how much our bodies need to re-learn and mobility training is the perfect antidote to the aches and pains that we tend to take for granted as a natural and acceptable part of ageing.
Penny
This program is exactly what I wanted - simple movements but effective!
I joined Jana's mobility program when I realized I was approaching 40 and wanted to move with more ease and increase my fitness. I am no fan of traditional gyms or hard exercise, . Jana's coaching style is gentle and I love that she focuses on getting movements right and building on it. Highly recommend it
Here's what it actually needs to stay pain-free, mobile and strong for decades to come:
Strength training to protect your bones, muscles, and metabolism from midlife weight gain
Cardio vascular fitness for strong heart and lungs, so you can keep up, not slow down
Mobility and flexibility so you can move freely without fear of pain or injury
Agility, movement control, body awareness to prevent
age-related falls and fractures
Brain - body connection because learning new movements boosts brain health and neuroplasticity
You probably know all this but what can you do if right now you are stiff, in pain and move like you are 100 years old? This isn't because you are getting older but the issue is that you are neglecting your joints and your movement suffers (and you with it) ... this is 100% fixable. FAST!
I'm a busy mum and I don't have much time to exercise. Through working with Jana, my posture and overall mobility have improved so much!
Sonja
Jana takes a fun and pragmatic approach to her training. It is refreshing to be trained as a middle aged woman and not as a beefy 20 year old male!
Marlo
Here's what we fix together ...
1. Remove stiffness, tension and restrictions
from your joints. You will say goodbye to tight hips, that dull ache in your lower back you feel daily after your day at the office and the tight neck that gives you frequent headaches.
2. Improve the way you move
Remember those days when tying your shoelaces and getting in and out of your car was easy and required no thought? We will get you moving with confidence and ease again.
3. Strengthen your joints and connective tissue
... which are your tendons and ligaments, the place where lots of injuries happen (put your hand up if you have torn or frayed a ligament?). See, strong muscles are great but they are nothing without strong joints.
4. Fix imbalances and poor muscle engagement
now I'm getting a little technical but bear with me. A very common reason I see for hip pain is because women have poorly working glutes (the big muscles on your behind). This overworks the small muscles around the joint, leading to tension and pain. We will make sure everything in your body works the way nature designed it - to perfection!
Welcome to SHE MOVES & FLOWS - the mobility program that will change your life!
The SHE MOVES & FLOWS effect
What I teach often feels like magic because the pain that bothers people, sometimes for years, can disappear within weeks, sometimes days.
But let me be clear - this is not magic but rather science-backed system based on human biomechanics, physiology, physics and anthropology. It makes your body resistant to physical decline as you age, or at least slows it down significantly.
Right now, you might be:
Resigning yourself to taking painkillers for the rest of your life.
Stretching the heck out of your muscles without much effect
Doing the same old physio exercises that don't much and are boring af
Or you are wondering if joint replacement might be your only option
Well, this is where SHE MOVES & FLOWS changes everything!!!
Here is how the transformation happens:
Get rid of the restrictions ...
1. MOBILITY
Remove any stiff and tight spots in your body so it can move freely
Improve your posture especially if you are sitting down or spend time on the computer
Learn movements to make aches and pain evaporate
Restore the full range of motion in all joints so they can move like they used to again
Rehabilitate old and existing injuries and prevent new ones from popping up
Move your body with confidence and trust
Nourish your body and lubricate all parts so it moves like a well-oiled machine
Improve joint pain or any conditions you might have (i.e. arthritis)
Let's add conditioning ...
2. STRENGTH
The movements will strengthen your body from head to toes; for daily life, or any physical activity you enjoy
You will learn bodyweight movements that are wonderfully challenging but very safe
I will show you many versions of each movement so together we will find that suits you right now
Master the basic movements so you can safely build on it
Strengthen not only the big muscles but also the small stabilising ones which if left alone often cause injuries
Putting it together ...
3. FLOW
After you master the individual bodyweight movements, you will learn how to string them together into a fluid flow
This is where the magic truly happens - agility, strength and movement meets cardio conditioning and endurance
You will be performing versions of the movements that suit you and where your body is at at on any given day
Master the art and science of exercising with an intensity that is challenging in a good way and safe
Take care of the muscles ...
4. STRETCH
Stretching is vital because tight muscles don't perform well and often get injured
You will learn how to 'pay back' your muscles for all the hard work by stretching them
We will stretch every muscle you worked during your session so they always work perfectly
I will teach you how to stretch safely without the risk of pulling and damaging your muscles.
The SHE MOVES & FLOWS effect
Say goodbye to aches and pain
Rehab injuries and reduce impact of future misshaps
Start living a life with adventures
What this doesn't require
(because you probably tried it all but you are here so it clearly didn't work
Hours of stretching because stretching alone gives just a temporary relief rather than a long term solution
Long elaborate routines because, frankly, who has the time for that. With me, you'll be done in 10 minutes!
No fancy equipment like massage guns, and other gadgets that are just marketing ploys and don't actually work
A certain level of fitness or strength - whether you are a beginner or a seasoned athlete, mobility training is perfectly suitable for you. I coach many different levels of each movement (to suit any level of stiffness :)
Jana's training has toned, strengthened and energised me beyond my expectations ... and helped me recover from fractured tailbone by building my core strength.
Jo
Training with Jana is so empowering.
Every time I learn something new about my body and my ability to move!
Lize
I highly recommend Jana's program to anyone in midlife wanting a gentle approach to exercise, from the comfort of their home.
Even though the movements were gentle, they definitely got my heart rate up!
Colleen
INTRODUCING
SHE MOVES
& Flows
A program for women over 50 who are done blaming ageing and want to learn simple yet potent method for living and moving without stiffness, pain and injuries!
In this results focused program, you will learn exercise philosophy based on the latest research and science of health-first fitness approaches
and simple yet powerfully effective movements that lead to long lasting vibrant health, pain free ageing and energy levels which people half your age will never experience.
Tory
This is a fantastic program for surfers like me who want to strengthen my upper body for paddling and popping up… a great range of stretches and a challenging but rewarding flow of movements… It is structured to do at your own pace with modifications aimed at all levels… thoroughly recommend the program and Jana is an awesome and encouraging coach
Clare
After a few week training with Jana, I realised why my shoulder had been giving me problems for so long!
Her attentiveness to the way I moved helped me to understand how I can make simple movement changes to prevent further injury and continue to enjoy my sport (rock climbing and mountain biking) for longer
Watch an interview with my amazing client Suzanne who went from chronic stiffness and injuries to having the confidence to start learning to sail and surf at 50, after she finished the
She Moves & Flows program
Hey,
If we haven't met, I'm Jana and I want to help you live the life of your wildest dreams! Regardless of how old you are.
I'm a Fitness & Movement Coach, certified TACFIT instructor, strength & conditioning coach and a qualified personal trainer. I have been fortunate to share my expertise on numerous podcasts and I've been featured in magazines.
I have had the enormous privilege to coach women, and men, for over a decade. My coaching philosophy is focused on longevity and restoring, and enhancing your body's natural physical abilities. I want to make exercise enjoyable for you, easy to fit into your busy life and safely challenging so you can keep getting fitter, stronger, more resilient and stay active for decades to come!
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My clients get strong, powerful and move like ninjas regardless of their age. They fix their old injuries, never get new ones and often return to doing sports they love but had to give up. I have helped women to reconnect with their bodies after traumatic events like emergency hysterectomy and a near-death childbirth.
The women I help have the confidence to start learning adventure sports like surfing and sailing in their 50s!
I help my clients squeeze in daily movement into their busy lives which makes them feel confident, full of energy, glowing, resilient and invincible.
Here is my amazing client Gretel who struggled with screaming hip pain for 18 months. Gretel's pain almost completely disappeared in just 8 weeks after jumping into the program!
What is included in the program?
The gold is the video content you can access anywhere, anytime and for life time
Plus
coaching support, accountability, hands on and results driven approach.
Daily Recorded Digital Training
Access your daily 10 minute training sessions on a world class online portal from any device, on the web or on an app.
The training content is divided into a Movement Library (over 120 exercises recorded with detailed coaching instructions and modifications to suit any level of skill and ability). Once you master the movements, use the 'Follow Me' videos for a more streamlined and faster training sessions.
Fortnightly Live Classes
This is your opportunity to ask me all your burning questions, have me check your form and technique or figure out how to design the perfect training schedule to accomodate your current training, sports and lifestyle.
These calls are a great accountability motivator to keep you training.
You can also meet the other amazing women inside the program.
SHE MOVES & Flows consists of 6 progressive modules, meaning you will start with simpler movements and build on them safely.
Whether you are a complete beginner, seasoned athlete or anywhere in between, you will be able to exercise at a level that is safely challenging
for you.
This is not like most programs that throw you in at the deep end, without personalised support. I understand that every body and every person is different so I will personally coach you through the program.
Take a peek into the modules ...
Module 1 - Legs & Lower Back
Starting from the basics and the fundamentals, this module is all about mobilising and strengthening the hips, lower back and the core. These are often the most tight areas I see on clients and a great place to start.
Module 3 - Upper Body
Women often struggle with upper body strength and this module will get you strong and toned in your arms, shoulders, chest and back with gentle conditioning in the abs and glutes too. The focus will be also on shoulder mobility.
Module 2 - Hips & Upper Back
The movements in this module are focused on even deeper hip work and strengthening the glutes which are are an integral part of your core. We will be mobilising the upper back which will improve your posture.
Module 4 - Hips, Knees, Ankles
This module is all about the legs. Mobilising and fixing issues in the hips, knees and ankles and strengthening and stretching all muscles in the legs. I will make you fall in love with squats and lunges.
Module 5 - Neck, Spine, Upper Back
This module is all about freeing the spine so that it moves fluidly and building a strong core to protect it. Say goodbye to tweaking your lower back! If your neck and upper back need some love, it will get plenty here. We will improve your posture too.
Module 6 - Whole Body
You will now put all the skills together in the final module and learn the Turkish Get up - an amazing movement that will get you from lying down to standing using a series of cool moves. It will challenge your body but you will be ready for it!
Inside She Moves & Flows, you will get ...
A complete blueprint to age-defying movement so you don't have to worry about getting older and how to stay active.
Movements that will strengthen your body from head to toes which will prevent pain and injuries.
Short potent routines that will improve the way you move, feel and live for decades to come.
How does the SHE MOVES & FLOWS program work?
We have minimum of 3 months together
You will have access to a daily pre-recorded training video and a library of all movements that are in the program. All training videos have two versions: 'instructional' video for the time when you are learning the movements and you still need lots of coaching instructions, and 'follow me' video with a lot less coaching once you fully master the training and you want to save time.
👉 6x 60 minute group coaching calls on Zoom
👉 Monthly Telegram Q&A
👉 SHE MOVES & FLOWS Telegram channel *Telegram is a voice note app
👉 Lifetime access to all videos and coaching call recordings
After Jana's program, I'm now feeling stronger, my body is lighter to move and moves with more ease. It’s now part of what I do each day.
As a middle aged, peri menopausal woman, I felt my body was working against me. I needed help but I dislike gyms.
I liked exercising at home without the worry of flooding in public when I have my heavy peri-menopause periods. But with the safe knowledge that I was still getting a good and safe workout.
Eleni
The value of this program is huge but between you and I, you cannot put value on living your best life, ageing with no pain and doing all the things you love well into your golden years.
What this program will give you is a complete blueprint to ageless fitness and strength. At the end of the three months, you will have a total confidence in your body to do what you ask it to, regardless of your age.
l started learning to surf at 40. I could have never done that if I wasn't fit, strong and had great mobility and confidence in my body (and myself). Exercise taught me how to be resilient, have grit and deal with stress.
Since then I learned to skate as well because my youngest wanted me to (not as easy as it looks :).
I have 3 very active children and I love going on adventures with them. Hiking, swimming, surfing, riding bikes is what we all love. I would be devastated if I was a spectator in my children's lives. And one day, in my grandchildren's lives.
I don't want to be the grandma who tells her grandkids "I used to ... ", I want to be the grandma who is always up to something and still surfs at 80 years old!
Nowadays, people are experiencing an epidemic of mental health issues, enormous stress and health problems so daily exercise has become more important than ever.
I know that as a woman who often juggles many committments, you are short on time. But I urge you to find the small pocket of time for yourself.
The enormous benefits for your physical body, mental and emotional state, mood, confidence and resilience will positively affect not only you but your family, friends, work and other aspects of your life.
I couldn't run 2 businesses, parent
3 children solo, be a loving partner, thoughtful friend and surf as much as I can if I didn't dedicate time each day to my movement and exercise.
So,
are you ready to get strong, fit, confident, move without pain and stay active for decades to come?
