WARR OR
woman
It takes a certain kind of woman to wield a steel mace.
Pick it up, and something unlocks.
You move differently, you hold yourself differently.
Steel mace training builds real strength, sculpts wickedly toned muscles, and moves you through a flow that feels nothing like fitness as you know it.
Fierce, wildly feminine.
Graceful power, not punishment.
This is how you become the woman who walks through life grounded in her own strength,
quietly certain of what her body can do.
_edited.png)
AS SEEN IN
I love steel mace training! It’s brought joy, helped me regain my balance, restored my inner core strength, given me wickedly toned arms and shoulders and it is a really cool conversational piece when someone asks you, inevitably, what you do for fun and exercise.
It’s fun, the movements are both powerful and elegant and it is unique - unlike any kind of training I’ve done before. Handling the mace pushes aside all other thoughts and internal voices and you are only thinking about what your body and brain are doing.
Jana
Black belt in karate, Competitive power lifter
Rather imagine this ...
You feel invincible in your body ...
strong, radiant, rooted in your feminine fire.
You don't just lift weights.
You wield a weapon, and it moves with your rhythm,
not against it.
You build real, lasting strength.
Graceful power and flow.
You finally understand what it means to feel at home in your body again.
You move differently.
You hold yourself differently.
Grounded, quietly powerful, unmistakably YOU.
You don't just exercise - you EVOLVE!
Thanks so much, Jana, for introducing me to the steel mace workouts. Seriously, nothing beats it. The movements are graceful yet really challenging. I love that you learn individual moves then join them into a beautiful flow - so you are always learning and building skill and strength.
A mace workout is the most amazing mash up of yoga, dance and martial arts with an edgy warrior vibe. It was definitely worth buying a mace for home - I use it almost every day. Plus it’s really fun to be in my 50s and learning something new and feeling totally badass!
Suzanne
Former competitive runner
Many people robotically lift weights but it takes a certain kind of woman to wield a steel mace.
There’s nothing elegant about clunky reps in a mirror-lined gym.
But when you flow with a mace?
It’s creativity ... strength training blended with dance, martial arts
It’s power. It’s you becoming more you.
This ancient warrior tool has been used for thousands of years
to transform the ordinary into the legendary ...
NOW IT'S YOUR TURN!
After training with Jana, I'm in the best shape I have ever been, am more mentally alert, emotionally resilient, and feeling great. While I didn't come to this for looks, I have to admit, Jana has helped in that aspect as well.
INTRODUCING
WARR OR
woman
world's only steel mace program crafted for midlife women who crave powerful, fluid, pain-free movement for life.
Warrior Women don't train to get stronger.
They train to remember who they are.
%20(1).png)
Ancient feminine fire, reborn in your living room.
Thousands of years ago, this was the weapon of warriors.
Today, it's the tool that unleashes your own power.
Welcome to WARRIOR WOMAN,
strength training for women who refuse to
disappear quietly.
I love the steel mace! It's just different to the kind of weights you are used to from the gym. The weight distribution is amazing, it's not heavy or clunky.
The variety of the movements take from the very basic exercises to more advanced flows. Jana takes you through each and every one of them, you feel in safe hands along the journey. It feels empowering, yet graceful and always challenging.
.png)
Sonja
Digital Artist and busy mum of two
Once you reach perimenopause and menopause, the rules of fitness change
but nobody tells you.
Suddenly it’s not about how you look
in a bikini.
It’s about how long you can live in the body you love
Stronger bones and muscles so you don't break as you age.
A heart trained for the long game.
Mobility so pain stops ruling your life.
Balance and reaction time so you stay upright, independent, unstoppable.
That is a tall order, right?
Normally, you’d need a gym membership, a yoga studio, a walking group, and four separate routines to even attempt this.
But inside Warrior Woman, it's one beautifully fierce tool.
There's no other program in the world that combines mace flows and interval training built specifically for women in their 40s, 50s, and beyond.
This isn’t just fitness. It’s future-proofing your body.
You'll begin with 2-3 simple moves.
Week by week, we layer in complexity, teaching your body to move with confidence, power, and grace.
I break every sequence down step by step, so no matter your fitness level, you'll never feel lost, awkward, or behind.
FLOWS
Low impact, high sensantion training
Why mace flows?
-
Low impact, so your joints stay protected while your muscles get stronger
-
Restore mobility and flexibility, helping you prevent injuries or rehab old ones
-
Low intensity, perfect for low-energy days or recovering from other sports without skipping movement altogether
-
Flood your system with stress relief and the mental clarity you can feel within 10 minutes
-
Short enough to slot into real life, no matter how full your day is
SAFELY CHALLENGING INTERVAL TRAINING
results without wreckage
Why intelligent interval training?
-
Short, fierce, and smart, 20 minutes to build strength and fire up your cardio, without hijacking your hormones
-
Every movement dials up or down to match your energy, cycle, or recovery needs, so your training responds to your body instead of punishing it
-
Backed by the science: according to Dr. Stacy Sims, exercise physiologist and women's health researcher, short interval-style training is one of the most effective and protective ways women in perimenopause and menopause can train
-
This is training that meets you where you are.
Most interval training pushes you harder, faster, and further, at the cost of your joints, your hormones, and your recovery.
Too much, too fast, too hard, until you're injured, exhausted, or burnt out.
This isn't that.
I'll be right there in every session, guiding and coaching you through every second, so you're never guessing and always moving in a way that feels both safe and badass.
I have never felt fitter, stronger and more connected to my body and my well-being journey that I do training with Jana!
Being introduced to the steel mace felt so otherworldly to me. The mace is a warrior weapon and I felt so powerful wielding it during the mace flows. I felt strong, invincible and connected to the movements I was doing. Mace work is primal.
I also love the ceremonial aspect of the mace. Ceremony has become very sacred in my life. The flow and dance with the mace honours my desire for ceremony and it honours the balance of the masculine and feminine aspect of me. It’s a deep soulful experience. . She is a gift and her program is such a gift.
.jpg)
Tracy
Clinical herbalist
I loved learning the mace with Jana, working with the strength of my own body and slowly increasing the complexities of the flows and moves.
It made me feel confident and there was a noticeable difference in my overall strength and muscle toning whilst increasing my flexibility as well.
Highly recommend anyone to give it a go!
ABBY
Ministry of Defence Manager
After a few mace sessions with Jana, I realised why my shoulder had been giving me problems for so long. Her attentiveness to the way I moved helped me realise how I can make simple movement changes to prevent further injury and continue to enjoy my sport for longer [rock climbing].
Even though I hadn’t exercised for a while, I found that the mace sessions had helped to maintain my strength when I returned.
CLARE
Rock Climbing Instructor & Mountain Biker
50+ exercises, each with 3-5 progressions, designed to meet you exactly where you are and evolve with you for years.
You'll never outgrow this practice.
Every movement comes with detailed coaching instructions and cues, including how to adjust for your current strength and mobility,
and how to work around old injuries or limitations, so you always have a version that fits your body..
MOVEMENT LIBRARY
We start with bodyweight.
Foundational strength isn't optional, it's everything, so you'll master the basics before layering on complexity.
But it looks so complicated, I don't think I can do this :(
Oh YES you can ... read Faye's words below ...
I went from not knowing how to pick the mace up to swinging it with control and strength in a matter of weeks. It was perfect for rebuilding my core after childbirth.
I didn't even know what the mace was before I started working with Jana. But I quickly came to see why she uses it with her clients - it gets results and quickly!
Faye
Digital artist, and Producer at Weta Digital
Meet Jana who has been training with me for 2 years. Although a competitive powerlifter and a black belt in karate, she had to start exercising from the very beginning after a surgery.
Watch as she performs the waterfall flow (which you can learn inside the program).
What about BONUSES?
You’re not just getting a fitness program.
You’re stepping into a complete ecosystem for feminine strength, support, and unstoppable results.
I’m 55 year old woman, who is currently suffering form many menopausal symptoms which have stopped me from continuing the exercise program I used to follow pre-menopause. My movement have become limited, my shoulders were seizing up and I suffered from hip pain. Quite honestly, getting up off the floor was becoming quite an issue!
Just 10 weeks training with Jana have hugely improved my mobility, strength and confidence. In a gradual program suited to my pace, Jana has slowly and methodically taken me through controlled movements with the mace that have now built up into quite a repertoire.
I am mobile - I can once again enjoy the feeling of confident movement.
ALISON
Primary School Teacher
Ready to unlock fierce, feminine strength and move through life like the warrior you were born to be?
This is your moment to trade stiffness for power, to build strength that lasts, to move like dance instead of punishment.
Here's everything waiting for you inside Warrior Woman:
HERE'S EVERYTHING WAITING FOR YOU INSIDE
WARRIOR WOMAN
Hi, if we haven’t met yet
Hey, I'm Jana
A Fitness and Movement Coach for women over 40.
Certified TACFIT Field Instructor, Strength & Conditioning Coach, Qualified Personal Trainer
I’ve taught over 200 humans to wield the steel mace, from my 12-year-old daughter to an 84-year-old warrior who swears it’s kept her mentally sharp and mobile.
And no, none of them started out “coordinated.”
That’s the point. You build it. One rep, one flow at a time.
Before the mace, I was already strong.
But once I put down the barbell and picked up this ancient warrior tool, something shifted.
Not just in my shoulders or my core but in how I moved.
How I trained.
How I felt in my body.
Powerful. Fluid. Lit up.
At 48, I’ve never felt stronger or more resilient.
I surf for hours, hike the rugged New Zealand coast, and keep up with my wildly energetic kids, not because I’m “genetically lucky,” but because I train smart.
By the end of this program, you won’t just know how
to train like a Warrior Woman, you’ll feel like one.
Short, potent home workouts you actually look forward to because they don’t just burn calories, they leave you glowing, energised, strong, and gliding around like a total badass.
A complete blueprint for lifelong fitness: strength, mobility, coordination, endurance, and sculpted muscle so you can age without the pain, stiffness, or slow decline everyone else expects.
A training menu designed for your real life with sessions of different intensities so you can stay consistent, honour your body’s cycles, and still feel challenged in all the right ways.
Next-level conditioning that makes every sport, every hike, every wave, every run feel better so you can keep doing what you love, for as long as you damn well please.
A rebellious, feminine movement practice that fuses yoga, martial arts, and strength into one exhilarating ritual and gives you the most badass answer when someone asks, “What do you do for exercise?”
WARRIOR WOMAN
is the only steel mace program that blends mace flows with safely challenging interval training and which is designed exclusively for midlife women.
You won’t find this combination anywhere else.
Not in gyms. Not on YouTube. Not in any other program on the planet.
You’re not here to follow the crowd.
You’re here to train like the woman you’re becoming.
More from other amazing clients ...
I started training with Jana just a few weeks ago and already feel my strength coming back. I adore using the mace. I feel like the badass woman that I am. It’s empowering and I can’t recommend it enough. Thank you fellow badass Jana for your knowledge, skill and care!
Bex, a journalist and professional photographer
I have 100% more strength in my core which has put to rest any back pain I used to get … Jana certainly knows how to personalise sessions to my personal goals and well-being. She is attentive, full of energy and keeps me motivated. I highly recommend Jana to anyone wanting to get fit, loose some pounds and have some fun!
Rich, Surfer & Weta Digital Production Manager
I did mace training for about a year with Jana and found the experience of training with a piece of equipment unfamiliar with challenging. It was a real mind body connection which, after practice, felt very natural. I noted a certain confidence and calmness in my mood after the sessions as well as feeling stronger and more mobile.
Rosie, Crossfit enthusiast & NZ Government Employee
Frequently asked questions
If you love knowing why this works, here’s the behind-the-scenes magic of mace training.
Steel mace isn’t just cool to swing. It’s a neurological, biomechanical, full-body upgrade.
Here’s what it gives you:
(BTW If your eyes glaze over the technical jargon, just skip this section)
-
Shoulder strength + resilience
Movements like the 360 don’t just look impressive, they bulletproof one of your most injury-prone joints by strengthening muscles, connective tissue, and stabilisers all at once. -
Unshakeable core stability
That uneven weight distribution? It activates deep core muscles that protect your spine and power your every move. -
Total-body strength + endurance
Every movement is compound. That means your legs, core, back, arms are all working together. -
Insane grip strength
You’ll open jars like a goddess and handle every sport, surfboard, barbell, and backpack with ease. -
Stability + balance
Unilateral movements correct imbalances and build equal strength side to side, critical as we age. -
Multi-planar movement mastery
You’ll train your body in every plane of motion and not just forward and back like most gym workouts. -
Metabolic conditioning
The interval sessions will spike your cardio fitness and torch calories for hours post-workout.
Mace is a warrior tool with ancient roots ...
The mace wasn't born in a gym, it was born on the battlefield.
This isn't a trend.
This is a return to something ancient and powerful.
