STRONG BY DESIGN
a live workshop where you'll finally understand why active women struggle with joint pain, injuries and declining athletic performance and discover the intelligent training method
that fixes all of it.
And between you and me, I'll let you in on something...
It's not your age.
It's that nobody taught you how to train in midlife.
Free live workshop · Two sessions - USA/Canada & UK/Europe
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
DOES THIS SOUND FAMILIAR ...
You do CrossFit three times a week and you're strong. But your hip hurts so much you can barely get out of the car.
You used to run 140km a week. Now a light jog sends you to the couch with Ibuprofen for days.
You coach clients, teach fitness classes, do your own training. So why the hell is your knee hurting?
You're looking at a third cortisone injection for your shoulder and you've already signed up for the ocean swim.
You have a black belt in karate and powerlift competitively but you are recovering from a surgery that destroyed all confidence in your body and you have no idea where to start
You haven't failed your body.
You've been let down by a training culture that never taught you how to stack intensity intelligently, especially in midlife.
That changes in this workshop.
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
You probably already have
all the pieces.
Running, weights, yoga, pilates, cycling.
The problem is never what you're doing ... it's that nobody has ever shown you how to read the intensity of each one and weave them together into something that actually works.
Notice something?
Most popular training styles sit at the higher end of the effort scale.
When your whole week lives up there, even if you're mixing it up between running, weights and yoga, your body never fully recovers.
The joints take the hit first. Then comes the pain. Then the injuries.
The Intensity Wave isn't about what you do.
It's about understanding the effort level of everything you do and designing your week so the wave has peaks and valleys, not just one long red line.
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.
MEET THE INTENSITY WAVE METHOD ...
The Intensity Wave is the framework behind everything.
Every training style sits at a natural effort level.
When you only live at one end of the scale, your body breaks. The fix is learning to weave them together intelligently.
Here is what I do for my training and how
I organise it into my RPE
When you only train at the top of that scale?
Joint pain, chronic injuries, burnout, plateaus.
And a quiet, creeping belief that it's just your age when actually, it's your plan.
The Intensity Wave Method is about designing your week so it has real peaks and valleys.
In this workshop, I'll show you exactly how to build yours and run a live Wave Audit so you can see your own pattern clearly.
She ran her half marathon 8 minutes faster, in more challeging conditions after destroying her body the year before.
Shuva came to me after her last half marathon left her utterly destroyed.
She didn't want less training, she wanted smarter training.
We added mobility work, steel mace training and recobery protocols. Her long runs started to feel easy, genuinely easy and she had no soreness even after long runs.
She felt strong in a way she hadn't in years. Same running plan but now added mobility and steel mace.
Race day: rain and steep hills. She crossed the finish line 8 minutes faster than her previous best.
In her words:
"My body didn't just run faster ... it handled more complexity with less breakdown."
The difference? She didn't do more. We ran a Wave Audit, built her
Intensity Wave and designed her training properly."
What weaving training
actually looks like.
WHAT WE'LL COVER IN THIS
LIVE WORKSHOP?
This isn't a generic fitness talk.
It's a practical, diagnostic session built for active women who are already doing the work and want to finally understand why it's not working.
The two root causes of pain and injury in active women:
lack of mobility training and not knowing how to weave training intensity, and why most advice ignores both.
How to map the intensity of everything you already do, running, weights, yoga, cycling, pilates, and see your real weekly pattern
Why it's not about what you train, but the effort level of each session and how to read yours
The Intensity Wave Method - the framework for building a training week that keeps you strong, mobile, and injury-free
What training in midlife actually demands and
why it's a strategy, not a struggle
🔍 Live Feature
Live Wave Audits for women
who show up live
Bring your current training week and I'll run a Wave Audit on it live,
on the spot.
We'll map your intensity pattern against the Intensity Wave Method together, pinpoint exactly where it's flat-lining or red-lining, and I'll tell you what to shift.
This only happens in the live session.
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.
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.
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.
I don’t believe in workouts that break you. I believe in training that makes you invincible.
My work has been featured in publications including
The Guardian, on multiple podcasts, and inside leading wellness platforms but my deepest expertise lives in the bodies of the women I helped return to movement,
pain-free.
When you register you'll receive ...
Everything you need to show up read
and leave with a plan.
Free · Instant Access
THE STRONG FOUNDATION SERIES
Three targeted mobility routine videos; hip focus, upper body and full body, delivered the moment you register. Start addressing root cause 2 straight away, before the workshop even begins.
Free · Before the Workshop
THE WAVE AUDIT WORKSHEET
Map your current training week through the Intensity Wave scale before the session. Come in prepared, get more from your live Wave Audit, and leave with a plan you can use immediately.
Live · On the Day
YOUR LIVE WAVE AUDIT
Bring your completed worksheet to the live session and I'll audit your training on the spot, mapping exactly where your intensity wave is falling apart and what to tweak. This only happens live.