WELCOME TO
She Moves & Flows
A transformative 3-month programme designed for women over 50 who want to age on their own terms
Live the life of your dreams
Unleash the true power of your body to age pain-free with limitless energy and confidence. Become totally unstoppable, and live the life of your wildest dreams!
Exercise can be a daunting journey, especially when past experiences have left you feeling burnt out, injured, or confused. Whether it's perimenopausal challenges, persistent injuries, or medical conditions like osteoporosis, exercise is the key to living life to the full.
Picture this...
A complete blueprint for toning your body, enhancing mobility, and preventing injuries
Aging on your own terms, maintaining physical and mental vigor
Excelling in your favorite sports, thanks to restored joint strength
Fitting daily exercise into your busy life, brimming with confidence & energy
Trusting your body to move gracefully, pain-free, no matter your age
all from the comfort of your own home
HI, I'M JANA
Your Fitness & Movement Cach
With over a decade of experience, I specialize in making exercise enjoyable, practical, and safe.
My clients become strong, agile, and resilient, regardless of age. They say goodbye to old injuries, embrace adventure, and reclaim their vitality.
My secret? A focus on mobility and safe intensity. Strengthening your muscles is crucial, but it means little without healthy joints. Daily mobility exercises can make aches vanish in days. Combined with smart intensity adjustments, you'll become unstoppable too.
THE MODULES
Cover everything from legs and core to upper body, hips, knees, and neck over six progressive modules. You'll finish strong and agile, ready for new challenges.
01
Legs & Lower Back
Starting from the basics and the fundamentals, this module is all about mobilising and strengthening the hips, lower back and core. These are often the tightest areas I see in clients and a great place to start.
03
Upper Body
Women often struggle with upper body strength. This module will get you strong, mobile and toned in your arms, shoulders, chest and back, with gentle conditioning in the abs and glutes too.
05
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, they will get plenty here. Say hello to beautiful posture.
02
Hips & Upper Back
The movements in this module are focused on even deeper hip work and strengthening the glutes - an integral part of your core. We will work on mobilising the upper back which will improve your posture.
04
Hips, Knees, Ankles
This module is all about the legs. Mobilising and fixing issues in the hips, knees and ankles whilte strengthening and stretching all your leg muscles. I will make you fall in love with squats and lunges.
06
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!
Benefit from my tried and tested methods
MOBILISE
Free your body from stiffness and pain, improving posture.
FLOW
Combine movements into a fluid flow, improving agility.
STRENGTHEN
Strengthen your entire body safely with bodyweight exercises.
STRETCH
Keep your muscles flexible to prevent future injuries.
What you’re getting is beyond value; it’s the promise of a vibrant, pain-free life. This program is your blueprint for energy levels people half your age don’t experience. Join today, and let’s unleash the power within you!
Daily recorded digital training
Enjoy life-time access to 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 more streamlined and faster training sessions.
Fortnightly group coaching calls
Never again question if you are doing all the exercises right. On these coaching calls, I will personally assess your technique or help you work around any injuries and limitations you might have.
I will help you further modify exercises to suit YOU and your body. And you will get all your biggest burning questions answered. If you can't make the call, you can submit your question or query beforehand and I will answer it on the call. You can then watch the recording as all calls are run on Zoom, recorded, and uploaded onto the portal within 24 hours.
Dedicated Facebook group
Have you fallen off the the exercise wagon in the past? Started with a hiss and a roar and after a few weeks, stopped exercising?
I understand it is not always easy to keep up the motivation on your own and that is why I opened an exclusive, members-only Facebook group so you can get that extra motivation and accountability between the coaching calls. You can ask questions, share your wins, and meet the other amazing women going through the program with you. You never know, you might make a friend for life.
Plus - Bonus Material!
Private strategy session & movement check
In this 60 minute call, we will chat about your goals , aspirations and discuss any injuries or limitations that might hinder your transformations. I can help you with scheduling your training sessions and how you fit your training around your existing sports and activities. If it's needed, we can do a movement check and see how your body moves so we can personalise the program to suit you, your body and your goals.
VALUE: $397
Bonus training material - kettlebells & weights
In these bonus videos, I will show you how to increase your upper body strength by using a dumbbell or a kettlebell and pressing it overhead. I will also teach you how to take the Turkish Get Up from module 6 and learn it with a dumbbell or a kettlebell. This will make you stronger all over!
VALUE: $997
Food guide PDF with easy & healthy recipes
An active body needs quality fuel. I have put together a 10 page booklet where I simplify information about macronutrients. I understand that meal prep whilst you are busy can be challenging so I compiled easy and fast recipes for you to try with minimal preparation. These recipes work for me and I run 2 businesses and solo parent three children :)
VALUE: $97
WHAT MY CLIENTS SAY
Training with Jana is so empowering. Every time I learn something new about my body and my ability to move!
LIZE
"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.
JANE
"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.
PENNY
A recap of what's included:
Pre-recorded Online Training Sessions: Value $4,997
Online movement library with over 120 exercises: Value $2,997
Weekly Group Coaching Calls (12 in total): Value $5,997
Strategy Call & Movement Screen Call: Value $397
Bonus Training: Value $997
Access to an exclusive Facebook Group: Value $997