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Does your body not quite work the way it used to?
Does everything creak and crack in all the wrong places?
Let's face it, these days is less about looking hot in a bikini and far more about feeling strong, fit and flexible.
It's not about ageing gracefully, it's about ageing on your own goddamn terms!
You know you need to work on your mobility and strength as you are getting older.
But
maybe you have been burnt by exercises that pushed your body too hard, caused injuries and have left you worried about them doing more harm than good.
Maybe
you used to have a regular exercise routine but now it all feels too hard because you lack energy, your body aches and you are not sure what to do differently.
Perhaps
you feel like your body has been hijacked by the effects of perimenopause or menopause and you're unsure what the right exercise plan is for you.
And
you want to move in a simple yet powerfully effective way because you are busy, short on time and the thought of going to a gym and lifting weights fills you with dread.
But as we age, what we really want is to get strong, confident and fit for life.
To keep our bones and muscles strong, be fit and flexible and feel fabulous every day.
So you can do the things you love and which matter the most.
To live life to the fullest, and independently, for as long as you live.
Angela
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 Jana's 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 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."
As you age, it's not uncommon to start feeling limitations in your body. Stiffness, pain and less flexibility can all make it more difficult to enjoy doing the activities you love.
When you can no longer do the things you used to, you start to feel like you are missing out on life.
Maybe you used to love hiking but now your knees hurt too much to go on long walks. Perhaps you used to love playing with your grandchildren but now you find it difficult to get yourself up and down from the floor.
To give you an example, I currently have two clients, both are 60 years old and both have become grandmothers for the first time recently.
My client Anna has never exercised and now she has no strength, suffers from osteoporosis and persistent injuries. Anna has difficulties lifting her 8-month old granddaughter from her cot. In her own words: Anna feels her body is completely useless!
Andrea, on the other hand has exercised most of her life and she has jumped into a few of my online programs. Andrea has just walked the Overland Trail in Australia and she cannot wait to take her grandson on amazing adventures when he's older.
You cannot afford to neglect your body because the consequences are just too painful 😧
(literally and figuratively).
And if this wasn't enough, there are also the age related conditions you need to consider:
👉🏼 One in two women over 50 will experience osteoporosis-related fracture in their lifetime (Source: International Osteoporosis Foundation)
👉🏼 Sarcopenia which is the loss of muscle mass and strength affects up to 25% of adults over the age of 50. This can lead to decreased mobility, difficulty performing daily activities and increased risk of falls and fractures. (American Academy of Orthopaedic Surgeons)
👉🏼 Osteopenia, which is a condition where bone density is lower than normal but not low enough to be classified as osteoporosis, affects around 43 million Americans aged 50 and older (National Osteoporosis Foundation)
👉🏼 Women who experience a hip fracture are at increased risk of mortality and loss of independence. In fact, approximately 20% of adults who suffer hip fracture will die within one year, and many will require long term care (American Academy of Orthopaedic Surgeons)
🤯 🤯 🤯
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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 a strong heart and lungs
Mobility and flexibility so you can move freely with no aches, pain and injuries
Agility, movement control and body awareness so you don't suffer from age related falls and fractures
Learning new movements for your brain health and neuroplasticity
Daily exercise for mental health, better mood and limitless energy
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 movements and exercises that tick ALL of those boxes (and take as little time as possible)
Hey,
If we haven't met yet, I'm Jana and I'm all about making exercise fun, simple and easy to fit into your busy life.
I'm a Fitness & Movement Coach, certified TACFIT instructor, strength & conditioning coach and a qualified personal trainer.
I used to lift weights at the gym but I was always in pain and injured. And I wondered how can I be strong and fit if my workouts leave me exhausted, sore for days and frequently injured. It didn't make sense!
Then I discovered TACFIT and realised what the missing piece was - MOBILITY, STRENGTH training with perfect form and SAFE INTENSITY! Rather than chasing repetitions and quick results, I realised I need to exercise for my health & longevity.
Now I help women (and a few men) to exercise in a way that makes them strong, able to move freely, live with no pain and injuries so that they can enjoy doing the things they love for as long as they can.
I teach my clients how to squeeze daily movement into their busy lives so they can feel confident, full of energy, resilient and unstoppable!
Cultivating your fitness and health is a marathon, not a race and small consistent steps over long period of time always yield the biggest transformations!
And if that wasn't enough, I'll teach you how to exercise without any fancy equipment, an expensive gym membership and tons of time 🤯
After all, I don't have any of those either and I run 2 businesses, coach lots 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 more energy than I did ten years ago!
This is all because I have mastered moving & exercising in an efficient and effective way that makes my body stronger rather than injuring it repeatedly (I used to do crazy workouts that left me exhausted and sore for days 😫).
INTRODUCING
UNSTOPPABLE
A 21-day program that will help YOU build the physical strength & confidence that makes you feel unstoppable so you can enjoy the freedom to move with NO limits (and without the fear of injury) even if right now every joint cracks!
Unbeknownst to me, I took on a three hour outdoor adventure challenge far beyond what I expected. With no way to go but forward, I LOVED it all and thanked Jana in my head (and out loud) over and over for helping me rebuild my confidence in my body. We climbed over rocks, under branches, hiked hills, slid down boulders, spent two hours wading down a river ...
And though tired the next day, I was in no pain like I would have been a year ago. How sweet it is to have Jana on your team, encouraging you, keeping you safe and believing in your strength.
Jana
In this 21 day online program
I will show you how to ...
Build strong, lean and toned muscles so you can do any activity with ease and avoid the dreaded midlife weight gain.
Kickstart a daily exercise habit regardless of how busy your life is so you can go through each day bursting with energy, confidence and feeling fabulous!
Put a bit of strain on your bones in just the right way so you will never suffer from osteoporosis and age-related falls and fractures.
Burst with unwavering confidence in your body so you can age on your own goddamn terms, and do everything you desire and avoid losing your independence.
Punch a potent workout in 20 minutes or less so that you don't have to spend hours at a gym like everyone else while getting only half the results you'll experience.
Exercise in way that takes into account the fact that you are not 25 anymore but you absolutely want to be strong, powerful and unstoppable for the rest of your life.
Exercise from the comfort of your own home, when it suits you so you don't have to sacrifice your daily dose of movement because of family, pets, work and the occasional Netflix binge!
And tons more!
UNSTOPPABLE
is more than just an exercise program. It's a lifestyle change that will help you live life to the fullest and age with a total confidence in your body.
Why 21 days?
The first 21 days of any new habit are the most important and that is why we have created a program that is specifically designed to help you establish a daily movement practice.
By committing to 21 days of consistent exercise, you'll be on your way to creating a lifelong habit that will benefit you in COUNTLESS ways.
I believe that every woman has the power to live her life to the fullest, without limitations. I'm here to help you unlock that power, ONE DAY AT A TIME!
After a few weeks of 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
Clare
The problem with most exercise programs is that they are not are not designed specifically for women in perimenopause, menopause and post-menopause and they don't take into account the unique needs women at this stage of life have. If you are a woman over 45, the focus of your exercise routine needs to be less on performance and more on longevity and setting the stage for the next few decades so you can age confidently, knowing you will thrive.
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.
Here is a very short video of my incredible client Suzanne who chats about how she set her up for decades of being active and thriving with daily exercise she learned inside my program.
Inside the
UNSTOPPABLE
program
you will build the physical strength & confidence so one day you can:
👶 pick your grandchild up for cuddles
👩🦯 walk without a cane when you are older
👩🦽 keep your bones strong so you don't break them if you happen to trip and fall over
🪑 stand up without anyone helping you out
🧠 manage your mental well-being and brain health
😢 won't have to live in chronic pain and with injuries
🚵 can go on adventures and never miss out on family activities
💪 keep your muscles strong so you can pick up your groceries easily
💥 AND LIVE YOUR LIFE TO THE ABSOLUTE FULLEST!
That is why in this program I use what is in my opinion the golden trio of exercise
MOBILITY MOVEMENTS - FLOWS - STRENGTH EXERCISES
Get rid of the restrictions ...
1. MOBILITY
Remove any stiff and tight spots in your body so you can move freely
Improve your posture especially if you are sitting down often or spending time on your computer
Get rid of aches and pain
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 that it moves like a well-oiled machine
Improve joint pain or any conditions you might have (i.e. arthritis)
Mobility on steroids ...
2. FLOW
String mobility movements into fluid flows
Experience the magic blend of agility, strength and movement meeting cardio conditioning and endurance
Master more complex movement flows and add a little more challenge into you practice
Inject yourself with all-day energy people half your age would be envious of
Get your heart rate up and speed up the calorie burning process in your body to fight weight gain
Let's add strength ...
3. STRENGHTEN
Strengthen your body from head to toe; for daily life, or any physical activity you enjoy
Learn bodyweight movements that are wonderfully challenging but very safe
Cultivate lean muscles mass, your #1 weapon against menopausal weight gain and your friend in building an efficient metabolic system
I will show you many versions of a movement so together we will find the perfect one that suits you right now
Master the basic movements so you can safely extend on it
Build yourself strong bones to prevent or even reverse osteoporosis
The UNSTOPPABLE program is designed with bodyweight movements only so you can do it anywhere, with minimal space requirements and no need for any fancy equipment,
You don't need to set foot in a gym either! I personally don't have any issues with gyms but I know many women don't dig the vibes and don't fancy seeing beefcakes flexing biceps in mirrors.
You will be saving lots of $$$ and ton of time by exercising from home - just roll out your mat in the garden or in your living room and voila, you are ready to go.
What is included in the program?
The gold is the video content that you can access anywhere, anytime and for life time. Daily pre-recorded sessions that take less than 20 minutes.
Daily Recorded Digital Training
Access your training sessions on a world class online portal from any device, on the web or on an app.
These training sessions take between 10-20 minutes and are suited to any skill or ability. I will meet you where you are at and give you a perfect and safely challenging workout. Enough for fast results but not too much so that you are left sore, exhausted and at a risk of injury. My goal is to have you feeling amazing, unstoppable and bursting with energy!
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
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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How will the program be delivered?After you go through the check out page, you will instantly be emailed a link to my Kajabi online portal where all of the videos are uploaded. You will get a life-time access to all of this training. Kajabi also has an app so all the content is accessible on any device. You will have access to 21 pre-recorded videos with detailed coaching instructions.
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What equipment do I need? And how much space?All you need is your beautiful body and a space the size of a yoga mat. Nothing else! All movements in the UNSTOPPABLE program are bodyweight meaning no need for fancy equipment and learning to work with new fitness tools. Bodyweight exercises are potent and will get you fit in a functional way, mimicking every day movements and getting you strong for life.
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Who is this program for?This program is for you if you want to be strong, toned, have good mobility and flexibility, oodles of energy and confidence in your body so that you can confidently navigate ageing and menopause. This is for you if you want to avoid and prevent the aches, pains, injuries and functional and cognitive decline that often comes with ageing. This is for you if you desire to have a life-long daily exercise habit so you can live your life to the fullest, regardless of your age. But most importantly, this program is for women who are ready to invest in themselves, their health and well-being and their future so they can live their best lives regardless of their age.
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What makes you the right coach for me?I'm thrilled you asked! I have been coaching for almost a decade. My youngest client was 14 and the oldest 72! I have coached a huge range of women (and men) from professional athletes to stay at home mums, women post surgeries and with many medical and health conditions. In the recent years I have started really specialising in coaching women between 45-65 (but if you are older or younger, know that I can help you too). I find that women of this age are often misunderstood and ignored by health & fitness professionals who often have no clue how to effectively coach while talking into account the unique physiological, psychological and emotional needs of women as they are moving through peri-menopause, menopause and post-menopause. I hold a number of prestigious fitness certifications and I closely follow the latest science and research on health & fitness. And remember, I also live in a peri-menopausal body (I'm 46 now)!
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I struggle with motivation, how am I going to stick with it?If you have given up on exercise in the past, you are in the right place. It takes 21 days to form a new habit which means that at the end of the program, exercise will be a firm part of your life. You will feel amazing, you will be bursting with energy and this addictive feeling will propel you to keep going. You also know that the alternative to not being strong is a life full of pain, injuries, fractures and loss of independence.
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Will you help me learn the movements safely? I'm worried I will do it wrong, and hurt myself.This is a very valid concern especially if you have some bad experience with injuries while exercising. The training videos contain extensive coaching instructions and also several versions of each movement to suit any level of skill and ability. You will be able to choose the perfect version of each movement to safely challenge yourself, not too little so you don't get stronger but not too much to cause an injury, exhaustion or severe muscle soreness. My goal is for you to feel amazing, energised and super confident after each session and for you to notice gradual but significant improvements in your strength and mobility. We will also catch up every fortnight on coaching calls, or inside the exclusive Facebook group, where you can ask to have your form and technique checked. I'm more than happy to review videos of you exercising and offer my coaching expertise to help you with any movement you might struggle with. My number one priority is that you get incredible results without injuring yourself.
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I'm super busy; how much time will I need for this program?To achieve the best results possible, you need to set aside between 10-20 minutes a day plus time for the coaching calls. The idea behind this program is to get you moving just a little each day. As with anything, the more you put it, the bigger and better the results. If you think this time commitment is too much, the issue is about your priorities. I would encourage you to think about your WHY - why are you doing this program, what will your life be like if you are strong, pain and injury free and have unwavering confidence in your body versus what reality you might be living in if your body is declining rapidly with age. Motivation is a myth, no one has it all the time. Habits, commitment and dedication are what will help you get through the days when you don't feel like moving. Believe me when I tell you that the benefits of daily exercise will reach into every aspect of your life and it is so worth putting the time in.
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I am very active and do lots of other sportThat is fantastic! This program is absolutely ideal as a complementary training to the sport or physical activity you love. It will help you with strength, power, agility, stability, mobility and flexibility which will translate to better performance and drastically reduced rate of injuries. Having your body optimally conditioned for your favourite sport will allow you to do it for the rest of your life. I don't want you to be the person who says "I used to ..." There is absolutely no reason why you shouldn't enjoy being super active well into your golden years.
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How quickly will I see results?If you commit to a daily movement practice, you will notice a difference within a few days. Not only physical changes like more strength, better range of movement and less aches but also changes in your mood, energy and mental well-being. You will feel pretty damn good about yourself, ooze confidence and know that you are setting yourself up for a great future where you will absolutely thrive. The powerful blend of mobility, flows and strength exercise will positively influence every area of your life. Not only the performance in your favourite sport or physical activity but also in the ordinary daily activities like walking down the stairs, Getting up off the floor and doing up your bra. You will also learn all about the art and science of weaving exercise intensity, mixing up gentle days with days when you can push a little. This is super important because exercise that is too intense will put a huge stress on your body and could unbalance your hormones. I want you to always feel energised after your training.
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What if i'm unfit, injured or already suffering from osteopenia, osteoporosis, arthritis, sarcopenia and other conditions?The UNSTOPPABLE program is designed to meet you and your body where you are at right now. Because you chose to have private coaching option, I will personally ensure that you get life-changing results while being completely safe. I will coach many variations of each movement so that you can find the perfect version that challenges you just right. Once you get fitter, stronger and have better mobility, you can choose a more complex version of the movement. Research has proven that you can reverse conditions like osteoporosis with safely challenging, load bearing exercise. With conditions like arthritis, it is crucial that you keep moving otherwise you will loose the mobility and functionality in your body for good. If you are suffering from any medical or health conditions, it would be wise to consult your medical or health practitioner about starting the program and to get a green light. If you wish to chat to me further about this program is right for you, please reach out on hello@themovementcoach.nz