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
THIS MIGHT SOUND FAMILIAR ...
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You’ve tried stretching.
You’ve tried yoga.
You’ve tried physio, massage guns, even painkillers.
But nothing sticks.
Here’s the truth: the problem isn’t your age, arthritis, or “wear and tear.
It’s the way your body moves.
Jane
I had assumed mobility work would be easy but I found it wonderfully challenging and enriching. A perfect antidote to the aches and pains that we accept as a natural and acceptable part of ageing.
Suzanne
As a 50 y/o former competitive runner, my body was paying back with aching joints, stiffness and chronic injuries. After joining Jana's program, I could feel the transformation in my mobility & flexibility within weeks.
I have 100% more strength in my core which has put to rest any back pain I used to get.
Rich
FLOW ...
retrains your joints, muscles, and movement patterns so you can finally:
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Sleep through the night without hip pain waking you
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Run, hike, or lift without your knees or back flaring up
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Move through your day without stiffness slowing you down
Just 10 minutes a day.
Lasting relief that no stretch or quick fix can give you.
Jane
I had assumed mobility work would be easy but I found it wonderfully challenging and enriching. A perfect antidote to the aches and pains that we accept as a natural and acceptable part of ageing.
Suzanne
As a 50 y/o former competitive runner, my body was paying back with aching joints, stiffness and chronic injuries. After joining Jana's program, I could feel the transformation in my mobility & flexibility within weeks.
What’s Inside FLOW
(and why it works when nothing else has):
Most women think fixing their hips means more hip stretches.
That’s why nothing sticks.
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Your hips don’t move alone; they’re connected to your spine, your ankles, your shoulders … your entire body.
When one link is stiff, the whole chain pays the price.
That’s why FLOW gives you 7 short, powerful routines, each one unlocking a different part of your body:
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WHAT'S ON THE AGENDA?
NECK
Melt away the tension that sits on your shoulders.
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Perfect if…
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You wake up with a stiff, achy neck
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Hours at your desk leave your head drifting forward and your back hunched
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Surfing, swimming, or other sports put constant strain through your neck
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You’re tired of the dull tension that never really goes away
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This routine improves your posture, eases the stiffness, and gives you that light, open feeling, like you’ve just taken a weight off your shoulders.
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DAY ONE
DAY TWO
SHOULDERS
Free your shoulders so they can move the way they’re meant to.
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Perfect if…
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Shoulder aches and pinches have become your “normal”
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You feel stiff or stuck when you try to reach overhead or behind your back
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Old injuries keep you second-guessing every move
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Your favorite sport, from swimming to lifting to surfing, demands strong, pain-free shoulders
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This routine restores range of motion, builds resilience, and melts away tension.
UPPER BACK
Unwind the stiffness that steals your posture and power.
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Perfect if…
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Your upper back feels locked, stiff, or achy after hours at the desk or on your phone
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Your posture has slipped into that rounded “tech back” position
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Your shoulder blades feel stuck instead of gliding smoothly
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Your sport or daily life demands mobility here, from paddling to lifting to simply standing tall
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This routine restores movement to your upper back and frees your shoulder blades so your whole body feels lighter, more open, and stronger.
DAY THREE
DAY FOUR
HIPS
Free the powerhouse of your body.
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Perfect if…
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Your hips feel tight, stiff, or achy (every step is a reminder)
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Your lower back nags with pain after sitting or moving
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Deep squats feel impossible — or leave you wincing
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You know your hips need more mobility and freedom to support the rest of your body
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You sit for hours a day and feel it catching up with you
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This routine unlocks your hips and relieves pressure from your lower back so you can finally move with ease, strength, and confidence, in sport and in life.
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KNEES & ANKLES
Bulletproof the joints that carry you everywhere.
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Perfect if…
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Your knees ache or feel sore after running, squatting, or even just walking downstairs
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You’ve had past knee or ankle injuries that never fully healed
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You secretly don’t trust your knees when you jump, step down, or hike downhill
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You want to finally stop worrying about every twist, step, or landing
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You’d love to avoid the cycle of injuries that keeps so many active women sidelined
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This routine builds strong, mobile knees and ankles so you can move with confidence, without the soreness or fear of “what if it gives out?”
DAY FIVE
DAY SIX
WHOLE BODY
Reset your entire body in just 10 minutes.
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Perfect if…
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You feel stiff and achy from head to toe
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One sore spot always leads to another (hips → back → knees…)
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You want to move with ease and freedom again, no matter the activity
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You’re tired of quick fixes that treat symptoms instead of your whole body
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You crave a reset that leaves you looser, lighter, and more alive
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This routine restores flow through every joint so your body works together - strong, pain-free, and ready for anything.
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WRISTS
Strong, flexible wrists means freedom for everything you love.
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Perfect if…
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Hours at the computer or scrolling leave your wrists sore
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You feel tightness, weakness, or nagging aches in your hands and forearms
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You want more mobility and flexibility for daily life and sport
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You know wrist fractures are the #1 fracture for women 50+ and want to prevent it
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You’re ready to build wrists that support your whole body, not hold you back
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This routine strengthens, mobilises, and protects the small joints that carry a big load so you can grip, push, and move with confidence.
DAY SEVEN
Hey,
I’m Jana ... surfer, movement coach, and solo parent to 3 teens.
I built my coaching on one promise: age is not a reason to slow down.
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For over a decade, I’ve helped hundreds of women restore confidence in their bodies, fix old injuries, and return to the sports and adventures they thought were behind them.
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My clients?
They sail, surf, climb, hike, and live bolder in their 50s than they did in their 30s - pain-free, powerful, and moving like ninjas.
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I don’t believe in workouts that break you. I believe in training that makes you invincible.
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Ready to stop living with aches and start moving pain-free?
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You don’t need another pill.
You don’t need more stretching.
You don’t need to accept pain as “just part of ageing.”
What you need is a smarter way to move.
is that way.
👉 7 days.
👉 10 minutes a day.
👉 A proven system that’s already helped hundreds of women trade stiffness for strength and freedom.
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This isn’t about exercising harder.
It’s about moving better so you can keep hiking, surfing, lifting, and living the life you love.
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Your body is ready to feel good again.
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