SHE MOVES
& Flows
You don’t need more stretching.
You need to build strength where it matters most ... in your joints.
The 12-week mobility and strength program for women ready to move pain-free, stay strong for life, and never again wonder,
“Is my body falling apart?”
……and without popping painkillers, foam-rolling your soul away, or doing physio exercises that make you question your will to live.
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 used to feel unstoppable.
The one lifting heavy, hiking hard, diving into swims and sweaty workouts like it was nothing.
Now?
You're modifying every workout.
Bailing on hikes.
Waking up stiff.
Joints ache.
Old injuries linger longer than they should.
And the worst part?
It didn’t happen overnight, it crept in slowly, like the lights dimming one bulb at a time.
You’ve been pretending it’s fine.
But deep down you know it’s not.
Because this isn’t about just “being fit.”
You want to feel strong in your body again.
To say yes to paddleboarding, surfing, tennis, or CrossFit
without wondering if your hip will flare up.
Or lacing up for a run without anticipating
a twinge in your knee at the 5km mark
(and a date with an ice pack on the couch after).
That’s why you’re here.
Because you’re not giving up your body, your lifestyle, or your identity without a fight.
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. "
You are not old and you are definitely not broken ...
And you don't have to accept stiffness, creaky joints, and recurring injuries as the price for staying active.
Let’s be honest ... you are not ready for the slippers.
You’ve got hundreds of hikes, PBs to smash, and decades of doing what you love left in you.
Surfing, running, lifting, hiking - it’s all still possible.
Pushing your body, feeling strong, and moving with complete confidence.
But right now?
It feels like your body’s staging a full-blown protest.
You’ve done the stretches.
You’ve been to the physio.
You’ve iced, foam rolled, and taken more “rest days” than you ever wanted.
And yet … the stiffness lingers.
The pain still RSVPs to every workout.
Because here’s the truth:
👉 Stretching without strength? Like patching a sinking boat
with duct tape.
👉 Still doing weekly physio months later? That’s not rehab, that’s a crutch.
👉 Resting without a roadmap? You’re not healing, you’re just losing muscle (and getting stiffer).
If your joints ache, your core feels like mush, and you’re starting to wonder if this is just “getting older”...
It’s not.
💥 It’s a signal.
💥 It’s fixable.
And it starts with the training your body actually needs
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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
That’s where She Moves & Flows comes in ... it is a complete system that rebuilds strength from the inside out.
This is movement rehab for women who don’t want to slow down
but know their body needs a different approach.
Mobility that strengthens your joints, not just “opens” them
Real-time support and coaching so you’re never guessing
A plan you can actually stick to (10–20 minutes a day, no gym required)
And the deep internal shift: from
“I’m falling apart” to “I’ve got this.”
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
On the other side of this?
You’re not just pain-free - you’re UNSTOPPABLE.
👉 You trust your joints to support you, in life, in movement,
in everything you love.
👉 You move with ease, not hesitation.
👉 You don’t second-guess every twinge or tight spot because now you know what to do
You’re not tiptoeing around age
You’re not afraid of getting older because now you have a plan.
You’re not trying to get back to who you were.
You’re becoming someone even stronger.
Because strength isn’t about what you used to do.
It’s about what you’re capable of now.
Strong . Confident. Fully in charge of how you feel in your body. And the best part?
You’re just getting started.
And what gets you there?
SHE MOVES & FLOWS
The mobility program that changes E V E R Y T H I N G
Not with punishing workouts or passive stretches but with a smarter approach to strength, movement, and joint health.
Because mobility training isn’t just a few random stretches.
👉 It’s strength training for your joints.
👉 It’s how you stay pain-free, agile, and active in your 40s, 50s, 60s and beyond.
👉 It’s the key to doing what you love without fear, frustration, or falling apart.
Welcome to SHE MOVES & FLOWS ...
The 12-week mobility program for women who want to move better, feel stronger, and never be told to “just stop” again.
The SHE MOVES & FLOWS effect
What I teach often feels like magic.
Because the pain that’s lingered for years?
Sometimes it vanishes in days.
Weeks, max. But let’s be clear:
This isn’t magic.
It’s science.
A proven, human-first system built on biomechanics, physiology, physics, and anthropology.
Designed to slow down the physical decline that most people assume is inevitable…
…or dodge it entirely.
And right now, maybe you’re:
Popping painkillers like Tic Tacs
Stretching the same tight muscles with zero results
Half-heartedly doing your physio exercises (because they’re boring af)
Secretly wondering if joint replacement is your only way out
This is where everything changes.
Because She Moves & Flows doesn’t just offer relief.
It offers TRANSFORMATION
HOW?
1. MOBILITY
Melt stiffness and unlock tight spots so your body moves like it wants to
👉 Fix that “desk posture” slump (you know the one) and stand tall again
👉 Move in ways that make pain disappear without physio or hours of stretching
👉 Restore the full range of motion in your joints (hello deep squats)
👉 Rehab old injuries and build a body that’s harder to hurt
👉 Walk, lift, dance, and play with trust in your body
👉 Lubricate every creaky joint like a well-oiled machine (WD-40 for your hips, anyone?)
👉 Ease joint pain, even if you’ve been told “that’s just ageing”
👉 Feel strong, fluid, and unbreakable, not fragile or one wrong move away from injury
2. STRENGTH
Build full-body strength that actually supports your life whether that’s carrying groceries or crushing kettlebell swings
👉 Train using bodyweight movements that are safe, potent af, and way more satisfying than another set of lunges
👉 Get multiple versions of each movement so we can find what works for your body right now (no cookie-cutter plans here)
👉 Master the essential patterns that make your body bulletproof (yes, we’re laying the foundation)
👉 Strengthen not just the big show-off muscles but the small, stabilising ones that keep your joints safe and injuries away
3. MOBILITY FLOWS
This is where strength becomes movement and movement becomes flow.
👉 Learn how to string your mobility and strength work into fluid, powerful flows that feel
as good as they look
👉 Move with grace, agility, and confidence, like your body finally knows what it’s doing (because it does)
👉 Build cardio endurance without running or burpees - just smart, skillful movement that challenges you in the best way
👉 Adjust the intensity based on where your body’s at each day; no pushing through pain,
no one-size-fits-all nonsense
👉 Discover the sweet spot between strength, stretch, and stamina and learn to train in a way that feels incredibly satisfying
4. STRETCH
Tight muscles don’t perform well and they love to get injured
👉 Learn how to “pay back” your body with recovery that keeps it strong, supple,
and ready for anything
👉 Stretch with purpose, no aimless pulling or bouncing, just techniques that actually improve flexibility and performance
👉 Unlock the full potential of your muscles by giving them what they need
after they’ve worked hard
👉 I’ll show you exactly how to stretch safely so your muscles stay happy, healthy, and injury-free
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 let’s be honest, you’ve tried it all, and you’re still here for a reason)
👉 Hours of stretching – stretching alone gives you temporary relief, not lasting change. You need more than a band and a prayer.
👉 Complicated, time-sucking routines – who has an hour to “activate their glutes”? With me, you’ll be done (and feel amazing) in 10 minutes.
👉 Expensive gadgets – massage guns, therapy tools,
vibrating this-and-that? Save your money.
👉 A “fit” body to start – you don’t need to be strong yet. You just need to show up. I coach every movement for all levels, from stiff-as-a-board to bendy goddess.
No matter your starting point, this program meets you where you are and moves you forward.
FAST!
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
The mobility and strength program for women 50+ who are done blaming age…
…and ready to take back control of their body with movement that’s actually designed for it.
Inside, you’ll learn a no-fluff, science-backed approach to mobility training that rebuilds your joints, strengthens your muscles, and rewires the way your body moves, for life.
No injuries. No endless stretching. No slowing down.
Just clear, powerful routines that give you energy, and a body you trust.
You’ll train like someone who plans to surf, hike, lift, and play with your grandkids well into your 80s.
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
Meet Your Coach Jana Barrett
Hi, I’m Jana, a Fitness & Movement Coach, certified TACFIT instructor, strength & conditioning specialist and mobility alchemist
I’ve spent over a decade helping women (and a few brave men) ditch the pain and move like ninjas, no matter their age.
My approach blends science, strength, and smart mobility to get you moving better than you did in your 30s without long, punishing workouts or risking injury.
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I’ve helped women return to surfing and hiking after years of chronic pain, rehab their bodies after trauma like emergency hysterectomy and near-death childbirth, and even start new adventure sports in their 50s.
What I teach is simple, sustainable, and wildly effective.
Because your best years don’t happen by accident.
They happen when you train for them.
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?
This is where the magic happens, not just another stretch library, but a complete system to rebuild your mobility, strength, and confidence from the ground up.
Lifetime Access to On-Demand Video Training
Access Access short, effective 10-minute training sessions — anytime, anywhere — through a world-class online portal
(yes, there’s an app too).
You’ll start with the Movement Library:
Over 120 expert-coached exercises, each broken down with form cues, progressions, and modifications for all levels.
Once you’ve nailed the foundations?
Use the “Follow Me” videos for more fluid, faster-paced sessions that slot easily into your day.
Coaching Support That Actually Supports You
Whether you like to DIY, crave accountability, or want hands-on, eyes-on you feedback, you’re covered.
Go at your own pace with lifetime access
Join group coaching calls for support, Q&A, and form feedback
Or upgrade to 1:1 coaching with me for a custom program personalised to your body, lifestyle,
and sport
Whatever your path, you’re not doing this alone.
You’ll be seen, you’ll be coached.
And most importantly - you’ll get results.
SHE MOVES & Flows consists 6 progressive modules to build you up not burn you out
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 program is designed to meet you exactly where you are ... whether you’re returning to movement, a lifelong athlete, or somewhere in between.
You’ll build strength, mobility, and confidence over 6 intentionally sequenced modules, each one stacking on the last, so you grow stronger safely
(and sustainably).
This is not a “one-size-fits-all” program that throws you into burpees on day one.
I coach you personally through the program with progressions, modifications, and the support to actually make this work for your body.
Take a peek into the modules ...
Module 1 - Legs & Lower Back
Start with the foundations: mobilising your hips, lower back, and activating your core.
These are often the tightest areas in most women and getting them moving is the fastest way to feel better fast.
Module 3 - Upper Body
Struggle with upper body strength?
You’re not alone.
This module will gently condition and strengthen your shoulders, arms, chest, and back with mobility woven in, so your joints stay happy and your strength actually lasts.
Module 2 - Hips & Upper Back
This is your deeper hip work and glute strengthening module (PS: your glutes are part of your core).
You’ll also unlock your upper back and clean up your posture ... hello, confident open shoulders.
Module 4 - Hips, Knees, Ankles
Let’s rebuild your legs, top to bottom.
This module restores mobility to your hips, knees, and ankles, while strengthening your quads, hamstrings, and calves.
(You might even fall in love with squats and lunges… finally.)
Module 5 - Neck, Spine, Upper Back
We’re freeing up your spine so you can move with ease and strengthening your core to protect your back.
If you’ve ever tweaked your back tying your shoelaces, or sneezing, this module is your reset button.
Module 6 - Whole Body
Now that you’ve built a strong foundation ...
it’s time to flow.
You’ll learn the Turkish Get-Up: a powerful movement that takes you from the ground to standing using strength, control, and grace.
(It looks badass and you’ll be ready for it.)
Inside She Moves & Flows, you will get ...
👉 A complete blueprint for age-defying movement so you can stop stressing about “getting older” and start moving with confidence for life.
👉 Smart, powerful exercises that strengthen your body from head to toe while protecting your joints, easing pain, and keeping injuries at bay.
👉 Short, potent routines that fit into your day (even the busy ones) and create lasting change in how you move, feel, and live for decades to come.
How does the SHE MOVES & FLOWS program work?
We begin with a minimum of 3 months together because real change takes time, and you’re here for the kind that lasts.
You’ll get access to:
👉 Daily pre-recorded training videos you can follow anytime, anywhere.
👉 A full movement library with every exercise inside the program, clearly broken down and easy to follow.
Each video comes in two formats:
👉 Instructional: Packed with coaching cues to help you learn each movement safely.
👉 Follow-Me: For when you’ve got the hang of it and want to move through your routine more quickly.
And yes ...
👉 You’ll have lifetime access to all the training videos and coaching call recordings.
So even if life gets busy, your mobility (and progress) is always just one click away.
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
CHOOSE YOUR PATH
The value of this program is huge but between you and I, You can’t put a price on living pain-free, moving with confidence, and still surfing at 80.
But if you’re after numbers:
This is your blueprint to age-defying fitness, lifelong strength, and freedom inside your body.
At the end of these 3 months?
You’ll know how to train for life — with confidence in your joints, strength in your core, and zero doubt in your ability to move.
I started surfing at 40.
Skating not long after (thanks to my youngest, it's not as easy as it looks).
And now? I adventure with my 3 kids ... hiking, biking, swimming, surfing.
Because the alternative?
Sitting on the sidelines of their lives (and one day, my grandkids’)?
No thanks.
I’m not training to be thin.
I’m training to live fully, in vibrant health, to stay sharp.
To feel confident, calm, and strong enough to show up for all the parts of my life; parenting, business, friendship... and surfing every wave I can.
So if you’ve been thinking:
“Do I have time?”
Here’s the real question:
Can you afford not to?
Because this isn’t just about exercise.
It’s about keeping your independence.
Your vitality.
Your spark.
And it starts with one small decision:
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?
