SHE MOVES
& Flows
Unleash the true power of your miraculous body, move with freedom, pain free, have limitless energy and become unstoppable while living the life of your wildest dreams.
Without feeling confused about how to exercise while your friends are telling you about the latest fitness craze
and
loving moving your body in a way that is fun and challenging in just the right way
so that
you can go through life having unwavering confidence in your body and its physical abilities
even if
you are busy, short on time, you hate gyms and the thought of lifting weights fills you with dread.
Angela
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. The program worked out all my issues with my spine and neck and helped immensely with areas like my knees, wrists and hips. I can’t say enough about the program.
I also just enjoyed one of my strongest snowboarding seasons in several years. This was my “aha!” moment that the only thing I had changed from the past few years was the Midlife Movement program. Her 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
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 midlife movement program. 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."
The hard cold truth is that you need to move your body every day and the old saying "Use it or Loose it" is very true
You know you need to work on your strength & mobility as you are getting older but you have been burnt by exercises that push your body too hard, cause injuries and now you are confused about what to do
Maybe you used to have regular exercise routine but now you are pushing the snooze button on all exercise because you don't have the energy and your body aches
Perhaps you used to be fit & strong, doing sports but now you are feeling like your body has been hijacked by your changing hormones, you lost connection to your own body and experiencing the side effects of perimenopause or menopause
And you want to exercise & move in a simple yet powerfully effective because you are busy, short on time and the thought of being checked out by beefcakes at the gym is very unappealing.
The thing is that no matter how great your life is, if your body is not fit, strong and mobile, your quality of life will suffer.
Which means missing out on doing fun things or having to give up your favourite sport
and one day you will be telling your grandchildren "I used to ...
(surf, run, play tennis ...)
You simply cannot afford to live in a body that doesn't move well, hurts and will deteriorate with time.
That is not living, that's surviving!
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Jane
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. I cannot recommend Jana more highly. You won't be disappointed.
Penny
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, this mobility class is exactly what I wanted - simple movements but effective. Jana's coaching style is gentle and I love that she focuses on getting movements right and building on it. Highly recommend it
What your body needs, especially as it is transitioning through peri-menopause and menopause are:
Strength training so you can maintain strong bones and lean muscle mass which will stop the dreaded midlife weight gain
Cardio vascular fitness for strong heart and lungs
Mobility and flexibility so you can move freely with no aches, pain and injuries
Agility, movement control, body awareness so you don't suffer from age related falls and fractures
Learning new movements for brain health, neuroplasticity
Daily exercise for physical, mental and emotional well-being
That is a lot of boxes to tick and let's not forget that exercise should be fun, enjoyable and
something you get to do
rather than have to do!
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
This is where I come in because I would love to teach you movement and exercise that ticks ALL of those boxes (and takes as little time as possible)
Hey,
If we haven't met, I'm Jana and I'm all about making exercise fun and simple (it is the only way so you stick to it)
I'm a Fitness & Movement Coach, certified TACFIT instructor, strength & conditioning coach and a qualified personal trainer.
I have years of experience training women from all walks of life. In the last couple of years, I have really started focusing on empowering women over 50 with exercise and movement that helps them confidently navigate ageing and menopause, live in vibrant health and no pain.
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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. 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.
All that without any fancy equipment, gym membership and tons of time 🤯
After all, I don't have any of those either and I run 2 businesses, coach tons of clients and solo parent three children.
I don't have a lot of time yet I exercise and move my body every single day!
I'm the fittest and strongest I have ever been at 45. I can surf for hours, keep up with my super active kids and
I have tons of energy.
Because I have mastered moving my body in an efficient and effective way that makes my body strong rather than overwhelming it (I used to do crazy workouts that left me exhausted and sore for days 😫).
AND I TEACH THIS TYPE OF MOVEMENT AND EXERCISE TO ALL MY CLIENTS
So what if ...
You had a complete blueprint to strengthening & toning your body from head to toe, having enough mobility and flexibility to move with ease and never injure yourself.
You could age knowing you will avoid the physical and mental decline people experience as they age so you can enjoy your independence as you get older.
You could fit in daily movement & exercise regardless of how busy your life is and go through each day oozing energy and feeling fabulous!
Exercise and move your body in a way that leaves you glowing, energised and feeling amazing rather than collapsed on the floor, gasping for air and sore for days.
You reconnected with your body and had confidence that your body will move well in your day to day life or your favourite sport, regardless of your age.
Exercise from the comfort of your own home, any time of the day rather than having to drive to a gym full of blokes flexing their biceps in mirrors, checking you out..
And tons more!
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 3-month high touch program for women over 50 who desire to unleash the true power of their body, move with freedom, pain free, burst with all day energy and live the life of their wildest dreams!
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 for longer
Watch an interview with my amazing client Suzanne about her experience in the program and the phenomenal results she achieved (it is only 10 minutes long but packed with gold!)
The problem with most exercise programs is that they offer you a quick results without concentrating on building the fundamentals of human movement.
It's like building a pyramid without the solid first level and watching it crumble later.
Most programs also don't understand that every person is at a different level so there needs to be a way how to modify an exercise to suit you, your body and your level of skill and ability.
Strong bodies that move well don't happen by luck or accident but by working on the basics and then building on them in a strategic way with focus on longevity and preventing injuries.
That is why in this program I use a tried and tested 4 step method
MOBILISE - STRENGTHEN - FLOW - STRETCH
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Get rid of the restrictions ...
1. MOBILISE
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. STRENGHTEN
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 a 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.
What is included in the peogram?
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 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.
Weekly group coaching calls
These coaching calls are all about YOU! You will have access to my years of coaching experience, skills and expertise. Together we will tailor the program to suit perfectly to your goals, skills and abilities (or any limitations you might have). We will be meeting on Zoom and I will make sure you perform all exercises with perfect form.
I will answer all your questions, extend on the learning you are already doing, offer support and accountability. These calls are a powerful time for connection and to get you the best possible result.
Plus
EXCLUSIVE Facebook group
The value of this is a priceless! You will be a part of community of other amazing women just like you who are also going through the program.
The group will be a wonderful place to make connections, get additional support from me, encouragement and accountability.
You might even make a friend or two!
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.