WARR OR
woman
Discover the power and beauty of steel mace training, the fierce and wildly feminine way to build strength, sculpt wickedly toned muscles, and move with effortless flow.
Awaken the warrior within through short, potent workouts that feel nothing like fitness as you know it.
This isn’t just a fitness program.
This is a revolution.
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AS SEEN IN
Did you know ...
Weightlifting was designed by men, for men, in sweaty bodybuilding gyms back when
Jane Fonda was queen.
Your midlife female body isn’t just a smaller man’s body. It’s more intuitive.
More cyclical.
More intelligent.
But your training? It’s stuck in the 90s.
Your joints pay the price. Your energy tanks. You swap marathons for short walks, surfing for safe yoga and you grieve the parts of you that loved a challenge.
This isn’t because you’re fragile.
It’s because you’re too smart to keep training like a 25-year-old guy.
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, and rooted in your feminine fire.
You train in a way that reawakens the heroine within, blending power and beauty like Lara Croft, Wonder Woman, or the shield maiden you dreamed of being as a girl.
You don’t just lift weights. You wield a weapon and it moves with your rhythm, not against it.
You ditch stiff, soul-less workouts and train in a way that feels fluid, expressive, and strong as hell.
You build real strength, not just muscle.
Graceful power, not punishment.
And you finally understand what it means to feel at home in your body again.
You stop shrinking yourself to fit the mold of gym culture and start expanding into the fullest expression of movement that feels uniquely, deliciously YOU.
You stop chasing soreness and exhaustion.
Instead, you train in your feminine energy, leaving each session lit up, not worn out.
You stimulate your brain with novel movement (a proven secret to ageing youthfully).
My oldest client is 84 and swears this keeps her sharp.
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.
Barbells build brute force. The mace builds grace!
There’s nothing elegant about clunky reps in a mirror-lined gym.
But when you flow with a mace?
It’s art. 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.
After two decades of searching, I found a coach who could work with me in a nuanced, intelligent and empathetic way. Jana's professional training, depth of knowledge and innate ability to understand precisely what my body needs is second to none. I approached Jana for a movement regime appropriate to a middle-aged male with a mentally intense career, a busy lifestyle and a desire to have a body that runs smoothly into old age.
Jana is far from the cliched coach who pushed people to a breaking point. She is thoughtful, intuitive and listens. Working with her is also a lot of fun!
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Malcolm
Clinical hypnotherapist
INTRODUCING
WARR OR
woman
the world’s only steel mace program crafted for midlife women who crave powerful, fluid, pain-free movement for life.
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Most women lift weights to get stronger.
But Warrior Women?
They train with a steel mace to remember who they are.
This isn’t gym culture in pink.
This is ancient feminine fire, reborn in your living room.
Because lifting barbells might build muscle, but flowing with a mace builds
something deeper:
precision, power, and the kind of beauty that strikes.
Thousands of years ago, this was the weapon of warriors.
Today, it’s the tool that reawakens 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.
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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
Building real strength in your bones and muscles so you don’t break as you age.
Supporting your metabolism so you don’t feel like your body is rebelling.
Strengthening your heart, because heart disease is still
the #1 killer of women.
Reclaiming flexibility and fluidity so pain stops dictating your life.
Sharpening your balance, coordination, and reaction time so you stay upright, independent, and unstoppable.
Staying fit enough to surf, ski, hike, play, and chase grandkids without second-guessing your abilities
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, you do it all with one beautifully fierce tool.
Steel mace training isn’t just efficient.
It’s exhilarating.
It gives you:
Mace flows that build coordination, grace, and confidence
Interval sessions that fire up your muscles, heart, and hormone health
And here's what makes this program revolutionary:
There is no other mace training program in the world that combines both and is built specifically for women in their 40s, 50s, and beyond.
This isn’t just fitness. It’s future-proofing your body.
Think: strength meets mobility, with a pulse of rhythm.
Each flow blends the grounded calm of yoga, the joint-liberating power of mobility, and the gentle challenge of functional strength, all wrapped in a movement style that actually feels delicious.
Not forceful.
But expressive, fluid, and fiercely connected.
These sessions don’t just stretch your muscles, they wake up your whole nervous system.
You’ll move with intention, relieve stress, and reconnect with the parts of your body you’ve been told to ignore, push through, or numb out.
FLOWS
Low impact, high sensantion training
You’ll begin with just 2–3 simple moves in a sequence.
Then slowly, week by week, we layer in complexity, teaching your body to move with confidence, power, and grace.
I break every pattern down step by step, with slow, thoughtful progressions so no matter your fitness level or coordination, you’ll never feel lost, awkward, or behind.
Why mace flows?
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Because your body wasn’t built to grind through burnout but was built to move with rhythm, power, and intuition.
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Mace flows are low intensity for the days your energy dips or when you need to recover from other sports without skipping movement.
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They’re low impact so your joints stay protected while your muscles get stronger.
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They restore mobility and flexibility, helping you prevent injuries or finally rehab the ones that never fully healed.
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They sharpen balance and coordination, crucial for ageing with agility, not fragility.
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They flood your system with the good stuff: stress relief, mood support, and the mental clarity you can feel after just 10 minutes.
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Because most flows are short (under 10 minutes) they slot easily into real life, no matter how full your day is.
This isn’t just a workout. This is a nervous system reset in warrior form.
SAFELY CHALLENGING INTERVAL TRAINING
You’ll learn many versions of every movement, so whether you’re brand new or have a decade of gym under your belt, you’ll know exactly what to do.
And you won’t do it alone.
I’ll be right there in every session, guiding, cueing, and coaching you through every second so you’re never guessing, never pushing past your limits, and always moving in a way that feels both safe and badass.
These are not workouts you dread.
They’re 20-minute power surges designed to leave you proud, pulsing with energy, and coming
back for more.
Strength should never come at the cost of stress, pain, or burnout.
You deserve workouts that challenge your body without hijacking your hormones.
The interval sessions inside Warrior Woman are short, fierce, and smart. Just 20 minutes to build strength, fire up your cardio, and boost your metabolism for up to 48 hours after you’ve finished.
But here’s the part most programs skip: you stay in charge.
Every movement can be dialed up or down to match your energy, cycle, recovery needs, or stress levels because a woman in midlife needs training that responds to her body, not punishes it.
Why interval training?
Because time is sacred and your training should work for the body you have now, not the one you had at 25.
According to Dr. Stacy Sims (renowned 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.
Her words? “It’s the best.”
Why? Because it’s designed to do exactly what your midlife body needs most:
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Build lean muscle
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Burn fat, especially the stubborn kind around the belly
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Boost cardiovascular health
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Prevent heart disease
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Support bone density and joint strength
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Sharpen your performance in the sports you love
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Protect your metabolism, mood, and muscle — in just 20 minutes, 2–3 times per week
And the best part? You don’t need to be “fit.” You just need to be willing.
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.
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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
Inside Warrior Woman, you’ll unlock a full movement library: 50+ exercises designed to meet you where you are and evolve with you over time.
Every movement includes multiple versions and progressions so whether you’re starting from scratch, nursing old injuries, or already lifting strong, you’ll have a version that fits your body, your energy, and your needs.
We start with bodyweight.
Why? Because foundational strength isn’t optional, it’s everything. You’ll master the basics (think squats, lunges, core patterns) without the mace before layering on complexity.
MOVEMENT LIBRARY
Because smart training isn’t about doing more.
It’s about doing it better and building up, not burning out.
And because there are so many versions of each movement, you’ll never outgrow this practice.
You’ll cycle through seasons, progress in waves, and keep challenging your brain and body in fresh, exciting ways.
No boredom. No plateau. Just power.
Quite simply, Jana gave me my body back!
After near death experience from childbirth and the surgeries that followed, I thought that lifting weights, running, even yoga , would be out of my life for good. Two years later and still not healed, I started working with Jana.
After 6 months of training with mace, while I finished my 3rd rep of squats holding a 5kg weight, I realised I was feeling things I hadn't for a long time, STRONG and CAPABLE.
In that time, Jana led me on a journey of recovery and rediscovery. She gave me a space that made me feel safe, not judged, and allowed me to find my strength again, both inside and out. I highly recommend this skilled, caring professional and I'm forever grateful for the experience.
Faye
Digital artist, and Producer at Weta Digital
But it looks so complicated, I don't think I can do this :(
Many women thought the same thing:
Too uncoordinated.
Too old.
Too weak.
Too late.
But this program wasn’t built for the woman who already knows how to swing a mace, it was built for the woman who’s ready to learn.
We start slow. With simple, low-impact movements.
You’ll build strength, skill and confidence layer by layer just like learning to ride a bike.
You didn’t enter the Tour de France on day one. You started with training wheels. And then one day… you just rode.
The same thing happens here. The steel mace becomes second nature and eventually, you’ll flow with it like it’s an extension of you.
My client Faye said it best (below):
“I had no idea what a mace even was ... and now I’m flowing with it like it’s nothing.”
That can absolutely be you.
And I’ll show you how.
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
You are probably sick and tired of watching videos of me swinging the mace. How about I show you one of my amazing clients?
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 actually bought my own mace and now practice in the lounge at home!!!!!! I am mobile - I can once again enjoy the feeling of confident movement. Whether doing something as simple as getting dressed in the morning to attempting weighted lunges and squats. It is not like going to the gym - it is private, achievable, personal and life-changing! Cannot recommend it enough - thank you Jana!
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 sculpt wickedly toned muscles with a training style that feels like dance, not punishment.
And to do it all in a way that honours your body and excites your soul.
Let’s begin.
CHOOSE YOUR WARRIOR PATH
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.
The mace isn’t just another workout.
It’s how I stay pain-free. Sharp. Mobile. Confident in my body, for decades to come.
My clients echo it too:
“Strong. Powerful. Invincible. Reconnected.”
Wickedly toned muscles, injury-free movement, a deeper relationship with their body, and
zero gym burnout.
Plus, when someone asks what they do for exercise?
They don’t mumble “yoga.”
They say, “I swing an ancient warrior weapon.”
And that energy?
It doesn’t just change how you move. It changes who you become.
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 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.
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.
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.
Because no one else is training women like this.
But you?
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
And here's the secret weapon:
As Warrior Woman evolves, so does your program.
You’ll get access to every new movement, mace flow, and training session
I teach in the future at no extra cost.
You’re not just joining a program.
You’re entering a living, growing body of work and a circle of women who train with courage, curiosity, and the kind of commitment that actually changes bodies and lives.
I'm ready to join! Unleash me!
CHOOSE YOUR WARRIOR PATH
Now, let's answer all those questions you have swirling in your head:
WHAT'S THE BASELINE OF FITNESS NEDED FOR THIS PROGRAM?
None! Whether you are a complete beginner, seasoned athlete or somewhere in between, you can get a safely challenging workout that is perfect for you and which will give you the results you are after. I coach many different versions of each movement so you can start at the beginning and slowly and safely build up your strength, fitness and skills over time.
I DON'T THINK I CAN LEARN THIS, IT LOOKS WAY TOO COMPLICATED.
I have taught over 200 rad people how to train with the mace. I break down each exercise to very simple steps so you can master them at your own pace. You might think you are too uncoordinated or unfit to learn but trust me, I have coached such wide variety of people and they all mastered the movements.
HOW QUICKLY CAN I EXPECT RESULTS?
That depends on how often you will train with the mace but most people see changes within a few weeks - especially in mobility, strength and the way they feel. I am a surfer and I personally experienced huge gains in strength (especially in the shoulders) within 2 months.
HOW MUCH TIME DO I NEED TO DEDICATE TO THIS PROGRAM?
Between 10-20 minutes as often as you can. The mace flows will take as little as 10 minutes while the interval training sessions are 20 minutes.
HOW MUCH DOES THE MACE COST AND DOES IT COME IN DIFFERENT WEIGHTS?
There are different weights and the cost of the mace varies for each. The heavier, the more expensive. A 4kg (7lb) mace which is ideal for beginners costs USD $29.99 or AUD $68. If you are fit and strong, you might need an additional, heavier mace for the interval training. Inside the program, I will give you information on where to buy high quality maces and how to choose the perfect weight for you.
WHAT LEVEL OF PERSONALISED COACHING CAN I EXPECT?
I can offer support in these ways: during our monthly live classes where you can ask questions and have your form assessed by me. In between, I can support you inside our exclusive, members only Telegram channel.
WHO IS THIS PROGRAM FOR?
This program is for you if you:
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You’re 45–60, high-achieving, fiercely active, done settling for “safe” fitness that bores you.
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You crave the challenge, but want zero pain drama after.
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You know your body wants more, not less, but the old plan is breaking you down, not building you up.
HOW IS THIS DIFFERENT TO LIFTING WEIGHTS OR HIGH INTENSITY CLASSES LIKE F45 OR CROSSFIT?
Many of my clients have done these and realised it is a bit much for their changing bodies. Both weight training and the fitness classes often give women permanent tension, aches and frequent injuries. Women in perimenopause and menopause crave gentler forms of exercise that are still effective for building lean muscle, strong bones and overall fitness. Mace training has a huge focus on mobility and flexibility which will protect you from aches and injuries and help you move freely.
CAN I USE THIS PROGRAM ALONGSIDE MY SPORT OR PHYSICAL ACTIVITY?
Absolutely! No matter what your favourite sport is, you will improve your performance by increasing strength (especially in shoulders and core), endurance, power, mobility and coordination. The complexity of mace movements will help you with any type of sophisticated movement. As a surfer, nothing has upped my surfing fitness like the mace training.
WHAT'S INCLUDED IN THE PROGRAM?
Access to an online portal and an app with pre-recorded videos (mace flows and interval training), exclusive Telegram channel and monthly live classes.
HOW LONG WILL I HAVE ACCESS TO THE PROGRAM?
Lifetime access!
I HAVE MORE QUESTIONS ...
Simply send us an email at jana@jana-barrett.com
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)
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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. -
Injury-proof precision
You’re not just getting fit. You’re rewiring your brain, protecting your joints, and moving like the future you already trusts herself to be.
Mace is a warrior tool with ancient roots ...
The mace wasn’t born in a gym. It was born on the battlefield.
Used as early as 50,000 years ago, stone tied to stick, it evolved into a sacred training weapon of Hindu warriors preparing for combat.
Over 2,000 years ago, it was already known to forge unbeatable strength, balance, and coordination. Wrestlers in India and Persia mastered it for power, agility, and dominance in the ring.
Only in the last decade did the steel mace reach the West and it’s quickly become the crown jewel of functional training.
Not just for show.
Not for muscle bulk alone.
But to build warriors: physically, mentally, and energetically.
This isn’t a trend.
This is a return to something ancient and powerful.
And it’s waiting in your hands.
