Coaching for adult athletes, 35+

You're not new to this.
Your plan shouldn't act like you are.

Strength and conditioning for people who compete, in CrossFit, triathlon, tennis, pickleball, beach volleyball, or masters weightlifting, and run a career or a business the other six days a week. Built around your calendar, your training history, and a body that recovers differently than it did ten years ago.

Schedule a free 30 minute video consultation Or message me first if you have questions
The problem

Generic programming stopped working around the time your recovery did, and you're not a beginner it should be talking to anyway.

01

Every plan you've followed was written like this is your first year training, when you've actually been doing this for years, maybe decades.

02

Old injuries wake up the moment training actually ramps up, usually a few weeks before the race, meet, or season that matters.

03

Coaches keep re-explaining protein targets and recovery basics you mastered a decade ago, instead of solving what's actually holding you back.

04

You run a career or a business on top of training, so you have forty five focused minutes most days, not two hours, and no program has been built around that.

The approach

Four ways to work together, one system underneath.

Everything starts with how your joints actually move. Once that's sorted, training gets to stay heavy instead of getting scaled back to protect you from it.

Optimal Movement Foundations
$299 one time · 4 week intensive · limited to 20 members per cohort
Best for: active lifters and CrossFit athletes stuck at a performance bottleneck, dealing with recurring clicking, stiffness, or friction in the knees, hips, low back, or shoulders, who refuse to believe that quitting is the only way to feel better.
  • 4 week group intensive, delivered through the app
  • 4 scheduled training days a week, plus one flex day you choose from an on-demand bank targeting shoulders, hips, trunk, or knees
  • Weekly video review of your limiting or limited movement
  • Live Wednesday Q&A, recorded if you can't make it live
  • Limited to 20 members per cohort, on a set start date

Finds what's actually limiting your lifts and clears it, without asking you to train lighter.

Join the waitlist
Eat Well; Move Well Program
$129 one time · 9 week cycle · new groups start every Monday
Best for: athletes and active adults who want a structured, daily nutrition foundation, with built-in accountability instead of high-touch 1 on 1 coaching.
  • 9 week progressive curriculum, one habit layered on the next each week
  • Rolling enrollment, start any Monday of the year
  • Daily assignments that build skills step by step, not a full plan handed over at once
  • Daily messaging and community support through the app, no workout programming included

Builds a nutrition baseline that fuels hard training, supports joint health, and sets you up for self-guided work or 1 on 1 coaching down the line.

Book this program
Premium 1 on 1 Online Coaching
$399/month · recurring
Best for: competitive lifters and high intent athletes with a complex injury history, an unusual compensation pattern, or a goal specific enough that a group program won't cut it.
  • Fully custom programming and nutrition, built around you
  • Private video review of your individual movement mechanics
  • 60 minute video call with me every month
  • Direct daily access to me by message
  • Flexible payment options available

A plan built around your exact mechanics, so you can load heavy and load safely.

Book this program
Biomechanics Improvement Session
$199 · one 60 minute session · 4 weeks of programming
Best for: anyone who wants a real assessment before committing to more, or a remote lifter who needs one expert look at a specific issue.
  • One 60 minute, 1 on 1 deep dive movement session
  • Full breakdown of where your joint mechanics are leaking force
  • 4 weeks of programming based on your goal and what we find

A clear, actionable answer to what's actually restricting you, with no long term commitment.

Book this program
Waitlist

Optimal Movement Foundations waitlist.

Cohorts are limited to 20 and run on a set start date. Get on the list and I'll email you first when the next one opens, in the order signups come in.

Enter your name and email to join the list.

First come, first served. When a spot opens, you'll get an email with a link and a deadline to claim it.

Results

What this looks like for athletes like you.

Placeholder results. Swap for real clients and photos.
CJ training
CJ
Firefighter recovering from a labral tear and hip surgery, could barely walk when she started
Before
Could barely walk
Now
Climbing stairs pain free

"I was just able to go up the stairs without any pain. I didn't have to hold on to the handrail. My leg felt sturdy, stable."

Watch full video
Nancy training
Nancy
Dentist for over 30 years, shoulder pain from an old fall that kept her up at night since the 90s
Before
Couldn't sleep, in pain
Now
Sleeps through the night

"I don't feel pain anymore, I can sleep, and I'm stronger than I've probably ever been."

Watch full video (with Rene)
Rene training
Rene
Army reserves veteran, told she'd need surgery on both her shoulder and her knee
Before
In a knee brace, couldn't walk on it
Now
Full squat with weights

"They wouldn't guarantee I could squat down all the way even with surgery. Now I can do a full squat with weights, and I've had no surgeries at all."

Watch full video (with Nancy)
David training
David
Thought he already knew what he was doing training on his own
Before
Guessing on his own
Now
Real functional strength

"Janelle protects me from my own dumb ideas I've been wasting time on for years. Now I'm eating the correct calories, doing mobility, and gaining real functional strength."

Watch full video
Amanda training
Amanda
Esthetician who sits most of the day, dealing with recurring hip flexor and lower back pain
Before
Compensating with upper body
3 weeks in
Squatting with hamstrings, pain improving

"Very thorough, very educated in what she's advising you on to try to repair. I could not recommend her enough."

Watch full video
Your coach
Janelle Nicole training

Janelle Nicole

Biomechanics Specialist & Founder, Biomechanics Solutions

I've spent 20 years training under the same heavy barbells and demanding volumes as my clients. I'm a competitive CrossFit athlete chasing a top 50 global age group ranking, and before that I played beach volleyball and basketball competitively. I still play beach volleyball, tournaments included, whenever I get the chance.

I founded Biomechanics Solutions because I was tired of it. Tired of people who said they could help, then offered nothing but "just stop lifting so heavy." If stopping were the answer, I wouldn't have been sitting in their office in the first place. I wanted help staying in the game, not permission to quit.

That's when I realized adults like me, people with a job or a business or kids, who are also fast, strong, athletic, and driven, had nowhere to go when they wanted to get better. The answer was always to stop, or that this was just how it was. So I became the person I needed, through advanced education, certifications, and two decades of experience. You shouldn't have to choose between your athletic goals and long term movement health, and that's the mindset this business exists to remove.

  • Oppositional Strength Methodology. A protocol I developed that pairs unilateral joint mobility work in expanded ranges of motion with targeted, adaptive resistance loading.
  • Kinetic chain auditing. Isolating structural force leaks across your prime movers, pelvis, and trunk mechanics to restore joint space under heavy load.
  • Integrated sports performance nutrition. Aligning joint mechanics with performance focused nutrition to reduce inflammation and sustain long term output.

Every body carries a different mix of past injuries, surgeries, genetics, and habits, so I don't hand out generic fixes or cookie cutter workouts. I work in the space between medical rehab and general fitness coaching: re-engineering movement patterns instead of treating symptoms, so you can keep training hard without ever being told to take the weight off the bar.

How it works

From enquiry to your first training block.

1
Book now or message firstSchedule your free 30 minute video consultation directly, or send a quick message below if you'd rather ask a few questions first.
2
Strategy callA 30 minute call to talk through your sport, your schedule, and your injury history.
3
We choose your routeTogether, we decide which program fits based on your goals, where you're at right now, and what you actually need from me.
4
You start your solutionWhether that's a single session, a 9 week cycle, or ongoing coaching, you get moving right away, and it adjusts as you go.
Message first

Tell me about your situation.

No pressure, no sales call disguised as a strategy call. Just the information I need to tell you honestly whether this is a fit. Prefer to skip straight to a call? Book your free consultation directly.

Fill in your name, email, phone, and goal before sending.

Your information goes straight to your coach. No spam, no lists.

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Free resources

Not ready to apply yet? Start here instead.

No three simple tricks, no generic hacks. My channel breaks down real kinetic chain audits, joint mechanics, and the thinking behind Oppositional Strength Methodology, free, so you can start understanding what's actually limiting you before we ever talk.

Watch on YouTube
@BiomechanicsSolutions