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SHE MOVES 

& Flows

Discover how to reconnect with your body and make it stronger, fitter, toned and mobile with short daily movement sessions so you can age confidently and enjoy long lasting vibrant health, with no pain.
 

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Without feeling confused 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 feeling confident 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.

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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!

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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 and 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 are have chronic injuries, aches and pains

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 menopause

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And you want to exercise & move in a simple yet powerfully effective  because you are busy, short on time and don't want to leave the comfort of your home.

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.

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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 your lean muscle mass and strong bones

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

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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

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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. My clients fix their old injuries, never get new ones and often return to doing sports they love but had to give up. 
 

I help my clients squeeze 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!

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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

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Training with Jana is so empowering.

Every time I learn something new about my body and my ability to move!

Lize

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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 get fitter, stronger and who want to reconnect with their bodies, ooze confidence, energy and vitality

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. 

 

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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  

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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 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.

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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.

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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.

Private 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.

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Plus

24/7 VOXER support

I understand that sometimes you might get stuck, feel unsure about some movements or need extra accountability and encouragement.

I never want you to feel like you are alone so I'm giving you an access to me even between our weekly coaching calls.

Voxer is an app, like Whatsapp where you can send me messages, videos or voice memos. I will get back to you as as soon as I can so you can keep working towards your life-changing results.

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!

And if this wasn't enough ...

There are all these bonuses

Private strategy session
& movement check

This call is all about me discovering your goals and aspirations.Together we will make a plan for scheduling your training sessions. If we need to, we will do a movement screen and see how your body is moving, working around and with any injuries or limitations you might have.

Value $397

Bonus training material - kettlebells & weights

At the end of the program, you might be ready to extend your learning and test drive your newly acquired strength and movement skills.

I have filmed a range of movements using kettlebells and dumbbells so you can take your strength training safely to a new level.

Value $997

Food guide PDF with easy & healthy recipes

An active body needs quality fuel. I have put together a small 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.

Value $97

As a middle aged, peri menopausal woman, I felt my body was working against me. I needed help but I dislike gyms. 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.”

Eleni

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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. 

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Here is a recap of what's included in SHE MOVES  & Flows

Pre-recorded Online Training Sessions: Value $4,997

Online movement library with over 120 exercises: Value $2,997

Weekly One on One Coaching Calls (12 in total): Value $5.997

Strategy Call & Movement Screen Call: Value $397

Exclusive Facebook Group: Value $2.997

Bonus Training: Value $997

TOTAL VALUE: $ 18,382

Choose your option and get an immediate access to the program!

EITHER ONE PAYMENT OF

$2,997 USD

OR

3 MONTHLY PAYMENTS OF

$1,097 USD

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.

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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!

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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.

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So,

are your ready to get strong, fit, ooze confidence, reconnect with your body and feel amazing?

Watch an interview with my client extraordinaire Eleni where she shares her experiences and the phenomenal results she achieved (it is around 10 minutes long but packed with gold!)
Pink Sand

Here is a recap of what's included in SHE MOVES  & Flows