Discover Your Best Self with
Mai Method

Women's Health Coach

Your health journey should feel empowering, not overwhelming.

At Mai Method, we focus on strength, longevity, and nourishing nutrition, helping you build sustainable habits for a vibrant, balanced life.

Start your journey

Online Fitness & Nutrition Coaching for women

Why Mai Method?

Achieving your health goals should feel empowering, not overwhelming.

But with so much conflicting advice out there, it’s easy to feel stuck, unsure of where to start, or like nothing ever truly works long term.

That’s where Mai Method comes in.

I created Mai Method to offer something deeper than just workouts and meal plans....something that actually works for real women, with real lives. Here’s what makes it different:

Personal coaching, not a cookie-cutter plan

No templates. Everything is built with and for you, based on your body, lifestyle, and goals.

1:1 support that actually supports you

Real-time feedback, direct communication, and coaching that feels like a conversation, not a check-in form.

Education that empowers, not confuses

You’ll understand what you’re doing and why, so you build confidence, not just compliance.

A method that fits your life

Busy day? Low motivation? No problem. We adjust so you keep moving forward with ease.

Sustainable results, not quick fixes

We focus on habits, mindset, and long-term progress, not 30-day transformations.

Coaching for the whole woman

This is a space for real women navigating real life, hormones, emotions, family, work, and all the messy in-betweens. You're fully seen here.

“Together, we’ll discover the method that works for you — one that fits into your life, builds you up, and lasts.”

Ready to see if it's a fit?

Book Your Free Discovery Call

The Mai Method

Bi-weekly 1:1 check-in calls

Personalised nutrition approach

Custom movement plan

Mindset and longevity support

Get Started

3 month minimum commitment

A premium, all-in-one coaching experience combining training, nutrition, and mindset to create lasting change.

From 199€/month

The Longest Chapter

Structured 4-week training blocks with year-long progression

Opt-in for extra coaching support

Get Started

A structured, progressive training program designed to build strength, energy, and results that last.

From 29€/month

4 progressive workouts per week (30–45 mins, home or gym options)

Mai Method Coaching

Nutrition

Movement

Mindset & Behaviour

Longevity

This is what I need

From the Mai Method Crew

Real transformations, Real Results

Leisha

Mai does everything! She’s so amazing, kind, and gently stern with you if you find excuses haha. If you need someone that will keep you accountable, Mai can definitely help. She helped keep me accountable when I was training for my first triathlon last year. She created the training plan as well. So really, she does everything!

Jesika

Mai has always made me feel so comfortable and inspired to take responsibility for my health! Mai offers a multifaceted approach to nutrition and fitness that is so fun and encouraging. I truly enjoy every session, could not recommend her more!"

Morgan

Since working with Mai, I've transformed my life and health! I've lost over 10kg and embraced a truly healthy lifestyle. She taught me how to prioritize nutrition and make sustainable changes. Her coaching program helped me understand my nutritional needs, and I love that I can still enjoy treats while focusing on healthy eating. The support and the women in the community are amazing!

So yeah, 21k steps every day….will I regret this?

With Feb being a short month I figured, lets get a fun challenge going for the Mai Method crew 👉🏻 some don’t want to have dairy or added sugar, others stop drinking alcohol or drink more (water in this case lol)

I decided to double my monthly step count, so here we go: 576.396 steps by the end of this month

Only made it to 4k steps yesterday, not a great start but I like a good challenge.

What would you pick? Or does this just sound crazy?

ps. hiking routes + interesting podcasts recommendations are welcome 😅

pancakes but make them meal prep & high protein? yes plssss 🙂‍↕️

best way to start your day or end it…pancakes for dinner anyone?

Ingredients (per bowl)
1 egg
50g greek yoghurt
90ml milk of choice
30g/1 scoop protein powder (I use @optimumnutrition)
30g self-raising flour
1/2 tsp baking powder
1/2 tsp vanilla essence

use more milk if needed - it’s all about getting the right consistency 🥞

& top it with whatever you like - I used frozen raspberries and blueberries.

How 👇🏼
Preheat your oven to 180C
Add wet ingredients to the bowl/container & mix
Add dry ingredients & mix again
Add toppings and fold them in
Bake for 20-25 mins
Aaaaaand enjoy!!

I do love to add some more fresh fruit and yoghurt on top. Great for meal prep -> pop in the fridge and just heat it up before eating it.

Save this one if you want to make your breakfasts a little bit more fun 🧡

Word of the year = power ❤️‍🔥

Power shows up for me in a lot of places. Power to grow, to learn, to build, to connect.

How about you? What word do you want to lead your year? And how do you want to live it?

Share yours in the comments👇🏼

Move aside boring assss protein bar snacks 👇🏼

Say hiii to your new favourite lill snack, yessss Starbucks-style but cheaper and better.

Macros (per cup):
Calories: 65
Protein: 8g
Fat: 3g
Carbs: 1g
Macros might vary slightly depending on your ingredients.

Here’s what you’ll need:
330g egg whites
3 whole eggs
200g cottage cheese
80g bacon (I used back bacon but you can use turkey or other whatever you like)
Seasoning – use plenty! Otherwise, they can taste a bit bland (I go for salt/pepper/paprika/bagel seasoning)

How:
Pop it all into a blender and blitz until smooth. Pour into a greased or lined muffin tray, add your chopped bacon, and bake at 175°C for 20–25 minutes.

Make sure you divide the mixture evenly…otherwise they come out all wonky like mine 😂

That’s all + you can pop them in the freezer for a grab and go snack later.

That’s Mai Method to a T 👆🏻

I’m Mai, founder of Mai Method, and I work with women who want to feel strong, capable, and confident in their bodies for the long run…not just for a few weeks.

I help busy women who’ve tried everything finally build a routine that actually sticks.

Not through extreme plans or “start again on Monday” energy…but through strength training, balanced nutrition, and mindset shifts that fit real life.

My coaching isn’t about handing you a plan and hoping for the best. It’s about teaching you how to train, how to stay consistent, and how to build habits that don’t fall apart when life gets chaotic.

Because you don’t need more discipline.
You need a method that works for your reality.

Stick around if you want:
✨ strength that carries into everyday life
✨ nutrition that feels doable (not miserable)
✨ mindset shifts that make consistency feel natural
✨ a coach who calls out your BS and cheers you on
✨ a community of women doing this alongside you

If you’re done doing it alone and ready to feel strong, confident, and in control again…welcome 🧡

You’ve found your method.

Raise your hand if this is you right now when it comes to exercising 🙋🏼‍♀️

I’ve said it before… as a health & fitness coach, I definitely do not always want to work out 😅
But I do it -most of the time- anyway.

Why?
Because I’ve realised the workout itself isn’t always what I want. I want what the workout gives me later.

Strength. Health. Energy. And future-me benefits when I’m an old little lady who still wants to move well.

Balance doesn’t come from doing only what feels good in the moment. Sometimes it comes from choosing what’s good for you, even when it’s not your first choice 🧡

Looking for a coach in 2026 who understands what this actually feels like, you’re in the right place xo

“Act confident and no one will question you”, should be your 2026 gym mantra 🙂‍↕️

Gym confidence doesn’t appear overnight. It’s built through small actions, repetition and showing up even when you feel unsure.

These simple steps help you get there and if you want to start the year feeling even stronger…

✨ Caparica babes, come join me for MOVE STRONG in January! A 4-week strength program designed to help you feel confident, capable and at home in the gym ✨.

Comment “CONFIDENCE” to snatch those last early bird spots 🧡

Trying to avoid overeating this festive season?

Give the P.L.A.T.E method a go. It helps you manage cravings, reduce food noise and enjoy festive foods without restriction or guilt.

If you want the full breakdown and how to use this in real life, comment “METHOD” and I’ll send you the link to my Substack post.

Strong feels great 🧡

For all my cottage cheese lovers 👇🏼🧡

A quick, low calorie, high protein dessert (or snack… or that post-breakfast sweet moment we all know happens 👀)

Ingredients
• 200g cottage cheese
• 14g cacao powder
• 20g honey or maple syrup (or your preferred sweetener)
• Splash of milk
• Optional: vanilla essence

Play with the ratios and make it yours… just make sure you’ve got a good quality cottage cheese and a rich cacao powder.

Blend everything until smooth and creamy, then top with whatever brings you joy, berries, nuts, choc chips, granola… you decide 🫶🏼

Share it with your cottage cheese lovin’ besties! 🍫🧡

Three new women joined Mai Method this month, each with completely different goals, lifestyles and challenges.

That’s exactly why 1:1 coaching works 👉🏻 it’s personalised, flexible and built around you.

There’s no guessing, no random assss plans only
coaching that fits your routine, your season of life and your goals.

If you want support, structure and a plan that actually works for your life….. I’ve opened EXTRA 1:1 coaching spaces.

Comment “coach” to get started 🧡

Comment IDENTITY and I’ll send you my identity framework 👀

Most women don’t struggle because they lack discipline…they struggle because they lack boundaries.

When your boundaries align with the person you want to become, your actions finally start aligning too.

I love being “boring”.

I eat the same thing most days & I have a straightforward bedtime routine…still working on the moving my body at the same time part, but hey close enough.

I hooooope you’re not striving for that perfect Instagram morning routine, because oofff not sure that will work 🫠 You really just need a boring routine that fits your actual life.

These tiny “boring” habits built consistency.
Consistency built confidence.
And confidence built results.

Be a little boring, life gets a lot easier 🧡

If you want a plan built around your real life, not someone else’s… my DMs are open.

Posture Reset 👩🏼‍💻

Try these 5 neck mobility moves if you’re in need of some tech-neck relief… tight necks and tight shoulders are things we are NOT bringing with us into 2026 (yes, talking to myself 😅)

Share this with your office-shrimp bestie 🦐

Was this what you expected?

Deep down I’m a lazy gal at heart. Give me a blanket, a cup of tea, and a TV show and I’m thriving. Simple pleasures only 😂

And this may not reflect how I show up online, but:
I do not LOVE working out. I don’t live for the gym. I don’t want to spend hours there. I’m not pumped with motivation every day.

What I do love is moving my body.
I love lifting weights. I love walking. I love playing sports. I love feeling strong, capable, and proud of myself.

But the act of doing a workout? It doesn’t excite me. At all.

What excites me is teaching women that you don’t need to be a fitness-obsessed gym girlie to be consistent…

You just need habits that fit your life, a reason that matters, and a method that helps you show up anyway.

That’s why I coach the way I do. Because I know exactly what it feels like to want to be healthy…
but not want to spend your whole life “being a gym person.”

If you want strength, confidence, and habits that last, without needing perfect motivation

you’re in the right place 🧡

+ I have 1 spot left for December coaching, letsssss do it!

We tend to focus on reducing, taking away, and feeling restricted.

I used to do the same 🫠 hopping from bikini guides to “snatched waist” workouts and wondering why nothing ever stuck.

If I could give you one shift that actually changes everything, it’s this 👇🏼
• get more steps
• eat more protein
• lift more weights
• get more sleep

The real magic happens when you add, not restrict.

And that’s exactly what I teach here.
Strength. Balanced nutrition. Mindset.
No extremes. No “start again Monday” energy.
Just women learning how to take back control of their health in a way that lasts.

If you’re ready for that kind of approach… you’re in the right place 🧡

Follow along, this is just the beginning.

Sometimes you need to trick your brain 🧠

Smaller pieces, a smaller plate, or even a smaller spoon… these tiny hacks help your body register hunger and fullness cues more clearly, and leave you feeling more satisfied.

Will you try this?

What do you say 👉🏻 want to join this challenge?!

May as well start playing the long game because it’s really the only one that matters.

I saw a post the other day about “playing the long game” and I cannoooooot agree more! (Credits to original creator, I don’t remember your name🙏🏻)

Quick sprints can have their place but those holiday snacks or extra carbs do not need to be earned.

You can still show up, adjust, and do the work that actually moves you forward.

And if you want a place to start? Join The Longest Chapter 🫶🏼. The perfect program for playing the long game.

MOVE STRONG can make you feel exactly like that 🙂‍↕️

Comment “EARLY BIRD” to secure one of the 10 discounted spots 👇🏻

📍 @resistanceclub.pt

4 weeks of learning proper form, understanding machines, choosing the right weights, and walking into the gym with confidence and clarity.

If you want that energy to kick off your year…
Join our early bird MOVE STRONG special ❤️‍🔥

The holidays are actually a great time to work on your health.

No, that doesn’t mean you need to be losing weight or following a strict diet in December 🙃

It simply means practising the habits and mindset you want long-term. If you can stay consistent in the messy seasons, the calm ones feel easy.

Not sure where to start?
Comment HOLIDAY and I’ll send you more.

RECIPE BELOW ✨

So easy & sooooo good. Best part, you’ll have most of the ingredients in your cupboard right now.

Ingredients
250g quark or high-protein yogurt (e.g., Greek yogurt)
250g self-raising flour
1 tsp baking powder

Extra:
1 egg, beaten (for egg wash)
Bagel seasoning (e.g., sesame seeds, poppy seeds, pumpkin seeds, or everything bagel seasoning)

And yes, that’s more than 3 ingredients but you don’t need the last two to make the dough 👀

How
1. Preheat Oven to 180°C (350°F) and line a baking tray with parchment paper.

2. In a bowl, mix the yoghurt, flour and baking powder
- combine until a dough forms. Knead for 2-3 minutes until smooth. If sticky, lightly flour your hands.

3. Divide the dough into equal portions, roll into logs, connect the ends to form bagel shapes.

4. Brush with beaten egg and sprinkle with your favorite seasoning.

5. Bake for 20-25 minutes or until golden brown and firm.

These bagels come out soft, slightly chewy and higher in protein than anything you’ll grab at the supermarket.

Save this to your “recipes I swear I’ll make one day” folder, it deserves a spot 🫶🏼🧡

If all else fails, this is still a pretty solid reason to go to the gym 👀

Letssss try that again with text this time 😅

Because confidence is built by doing the thing even when it feels uncomfortable…
and boy is she glad she stepped in anyway 🏅.

If this is you, let’s reframe it:
You don’t walk into the weight room because you feel confident.
You walk in so you can build it.

You might feel like everyone is watching, surprise they are not!

Inside Mai Method, this is exactly what we work on, helping you take back control, in and outside the gym.
If you want support while you build that version of you, I’ve got space for you ❤️‍🔥

Taking back control of your health doesn’t always mean doing more —> more workouts, more recipes, more effort.

Sometimes the most powerful thing you can do is pause, check in, and actually listen to your body.
Because that is part of taking back control too 🫶🏼.

Inside Mai Method we use a simple “looking back, looking forward” reflection.
It helps the girls see what’s working, what isn’t, and what needs adjusting for the next few weeks.

Because without that awareness… you’re just moving through the motions.

What’s the most impactful question you’ve asked yourself this year? 👇🏼

My friends describe me as
‘says it as it is…she Dutch’ 🇳🇱

Because that’s the difference 👆🏻

Try. Fail. Try again.
Because one day you’ll look back and realise you were stronger and more capable than you ever thought❤️‍🔥.

And if you want a coach in your corner while you do it, Mai Method has space for you.

Share this with someone who needs to hear this today 🫶🏼✨

Santa please, help a girl out 🙏🏻

What’s on your -very realistic- wish list? 👀

Are you failing?

I believe that most women think they’re “failing” because they can’t stick to a plan.

But honestly? The plan was never built for them in the first place.

Your routine, your stress levels, your sleep, your hunger, your energy, your preferences…
They all play a role in how you train and how you feel.
And when you ignore those things, even the “perfect” plan will stop working.

This is why, inside Mai Method, I try to “experiment”.
We track the real world feedback your body gives you.
We adjust. We build your method together.

Because when your plan is built around you, everything gets easier:
✨You feel stronger.
✨You stop second-guessing.
✨You understand what actually works for your body.

You finally see progress without fighting yourself every day. 🤞🏼

If you’re tired of trying to squeeze yourself into plans that don’t fit…And you want a strategy that adapts to your life, not the other way around?

Claim one of the ✨3 x 1:1 coaching spots✨ open to start before 2026.

Comment “MY METHOD” and I’ll send you the details.

Perfect for your meal prep breakfast this week 🥐✨

I’ll admit… this isn’t a flaky, buttery croissant but a little clickbait never hurt anyone 😅

Anywaaaaay if you want a protein-packed, meal-prep-friendly recipe with all almond goodness? This one’s for you.

Makes ~6 servings

Ingredients:
Oat Base:
2 mashed bananas
200g oats
65g vanilla protein powder (@optimumnutrition_pt )
1.5 tsp baking powder
2 tsp almond extract
420ml almond milk
Handful of sliced almonds

Almond Paste:
130g almond butter
1 tsp almond extract
2 tbsp maple syrup
Sprinkle of almond meal or oat flour (to thicken)

To Serve:
Yoghurt or @yopro.pt vanilla yogurt
Sliced almonds (optional)

How to Make It:
Mix all oat base ingredients. Combine almond paste ingredients, then swirl into the oats.Bake at 180°C (350°F) for ~40 minutes until golden. Slice into 6 portions & serve with vanilla yogurt.

store in the fridge or freezer

💌 Save this for later & tag me if you try it!

If that’s you, you’re in the right place 🧡

At Mai Method, I help busy women who’ve tried everything finally build a routine that sticks.
Not through extreme plans or “start again on Monday” energy… but through strength training, balanced nutrition, and mindset shifts that actually fit your life.

My coaching isn’t about handing you a plan and hoping for the best.
It’s about teaching you how to train, how to stay consistent, and how to build habits that don’t fall apart the moment life gets chaotic.

Because you don’t need more discipline, you need a method that works for your reality.

Stick around if you want:
✨ strength that carries into everyday life
✨ nutrition that feels doable (not miserable)
✨ mindset shifts that make consistency feel natural
✨ a coach who calls out your BS and cheers you on
✨ a community of women doing this right alongside you

If you’re done doing it alone and ready to feel strong, confident, and in control again… welcome.

You’ve found your method 🧡

Is this you? 🔽

You follow the workout plan…but you’re not actually training.

If you keep grabbing the same 5kg dumbbells, you’ll keep getting the same results.

Picking the right weight is the difference between
➡️ going through the motions
and
➡️ building muscle, toning up, and finally seeing your body change.

In my programs, whether it’s 1-1 coaching or The Longest Chapter, I don’t just tell you what weights to use. We figure out how to choose the right weight for you so you can train properly, progress confidently, and actually get the results you’re working for.

If you want help lifting with intention instead of guessing… comment “TRAIN” and I’ll send you my quick training guide. 💪🏼🔥

Sounds like you? The first plan didn’t work, so now you’re on the hunt for the next one…

How’s that going for you? 🙃

If you’ve tried all the plans, yet somehow end up back where you started…you’re not alone (I’ve also been there fyi)

Most women don’t struggle because they don’t have a plan. They struggle because they can’t stick to one long enough to see results.

And it’s not because you’re lazy or unmotivated.
It’s because life gets busy. Work runs late. The kids need you. You’re tired.
Aaaaaaand suddenly, the “perfect” plan doesn’t fit anymore.

That’s where ✨real coaching✨ comes in, hiiii!

It’s not about giving you another plan to follow, it’s about helping you build consistency when things don’t go perfectly. It’s about adjusting the plan to your life, not forcing your life to fit the plan.

So if you’re done collecting plans and ready to actually stick with one that works for you…

💬 Comment “READY” and I’ll show you the first step I take with every client to help them actually stick to their plan.

You don’t need more willpower, babe - pinky promise

Most of the time, it’s not about cutting things out,
it’s about making the right choices easier to make.

If the first thing you see when you open your fridge/walk into your kitchen, supports your goals, you’re already halfway there 🍇

Start by changing your environment, so you’re not challenged all the damn time 🤯

Because when healthy choices are the easiest ones,
consistency becomes second nature.

✨ Share this with your friend who keeps saying she just needs more discipline, she probably just needs a better setup.

This is your sign to start making granola at home.

Turns out it takes 0 effort and beats any store bought granola by far (in my humble opinion) 🙆🏼‍♀️ + it does not contain any yucky ingredients, which is a big plus.

Ingredients
400g (4 cups) rolled oats
40g pecans
40g pepitas/pumpkin seeds
30g walnuts
20g sliced almonds/almond flakes
170g (1/2 cup) honey
110g (1/2 cup) melted coconut oil
1 tsp vanilla extract
1 tsp cinnamon
Dash of salt

I cut the nuts up into smaller pieces. You can play around with different nuts, dried fruits or add in cacao nibs.

How
1. Preheat your oven to 175C and line a baking sheet/pan with parchment paper.
2. Add your oats, nuts, seeds, cinnamon and salt to a large mixing bowl and stir to combine.
3. Mix in the coconut oil, honey and vanilla essence. Mix it well - make sure every bit of oat/nut is coated.
4. Pour the granola onto the sheet/pan and spread it in an even layer.
5. Bake until golden brown for about 20-24 minutes. Give a stir half way. Once golden, take it out and leave it to crisp up for 20+ minutes.

This would be the perfect time to add in dried fruit or cacao nibs.

6. Store the granola in an airtight container at room temperature for 1 to 2 weeks 🫶🏼, it won’t last that long - I guarantee

Try it for yourself & let me know if you can go back to store bought granola after this ! 🧡✨

This 👆🏻 may not be everyone’s idea of ‘fun’.
And that’s okay.

What’s fun for me doesn’t have to be fun for you-shocker I know 😳

I’m not a big yoga fan, but others fill their soul with trying a new class or chasing a new pose.

The similarity? They keep showing up, finding their flow through movement.

While I truly believe every woman should lift weights in some form, it doesn’t have to be your whole identity. Mix it up. Move in ways that feel good, challenge you, and keep you coming back…..because that’s what really counts 🧡

So tell me, what’s your version of ‘fun’ movement? 👇🏼

Be careful what you wish for….you may end up changing your whole life ❤️‍🔥

& then somewhere along the way, your energy shifted, your confidence grew, your habits evolved, your sleep improved, your food choices got easier, your routine got stronger, your mindset changed, and suddenly… you started showing up differently in every part of your life.

That’s the transformation @mai.method helps you achieve, the one that happens quietly, one rep, one meal, one small promise to yourself at a time.

This could be the difference between starting next year wishing you had changed or being so proud that you took the leap ⚡️

CC: @luna.hiits.hard

If you can do it while laying in bed… you’ve officially run out of excuses 👀

This quick morning mobility routine is a great way to wake up your body even if your kids are climbing all over you or your cat’s screaming for breakfast at 5 am 🐾

💫 10 reps per side
💫 No equipment
💫 Just movement that feels good

Fab for busy mornings, stiff backs, or anyone who wants to feel a little more alive before their morning chuppa (Yorkshire tea that is) ☕️

Comment ‘SNACK’ and I’ll send you my 5 favourite exercise snack routines 👉🏻 all under 5 minutes ❤️‍🔥

The scales do not define your progress! 🙃

All jokes aside, we’ve all had an interesting relationship with the number it shows us.

But do you ever stop and notice the other wins you’ve made? The ones that actually mean something 👇🏼

✨ You’re sleeping better
✨ You’re progressing in the gym because you’re strong AF now
✨ Your clothes are feeling looser
✨ You’re eating more veggies and hitting your protein goals

All to say… the number on the scale doesn’t always tell the full story.

All the @mai.method athletes take progress photos or short videos (my favourite way to track change) because they show how much your body, posture, and confidence are transforming, even when the scale doesn’t move.

For example: I’m a few kilos heavier than last year but I have more energy, feel stronger, and look great IMO 💁🏼‍♀️

So don’t let your journey revolve around dropping a number.

You’re working towards so much more: rebuilding self-confidence, improving your relationship with food, and feeling strong, fit, and healthy for life. 💪🏽🧡

If you’re waiting to feel motivated to work out… good luck 😅

It’s one of the biggest hurdles we face “I’ll wait until I’m motivated to workout”, but what if that motivation never comes?

Try to reframe it:
Do you feel like getting strong?
Do you feel like following through?
Do you feel like taking care of your body?
Do you feel like having more energy?

Then stop waiting for motivation and start showing up for the person you’re becoming 👑

Need help figuring out how you get there?

Comment ‘BECOMING’ and I’ll share my Identity Framework that’s helped so many women change the way they see themselves & finally crush their goals.

Strong. Confident. Consistent.

That’s what women inside The Longest Chapter are building & you can too….because you don’t need endless hours in the gym or a routine that falls apart the moment life gets busy.

You need structure that fits your life ✨
workouts that build real progress, not guilt.
That’s exactly what The Longest Chapter was built for.

A full-year strength program designed for longevity:
🧡 4-week blocks that progress over time (monthly or yearly subscription)
💪 4 workouts per week + optional mobility day
⏱ 30–45 mins each; efficient, effective, and realistic
🎥 Guided videos, progress tracking & support that keeps you showing up, even on messy days.

Yes, that is 52 weeks of workouts all done for you!!

You don’t need motivation.
You need a plan that fits your life.

✨ Comment LONGEST below and I’ll send you all the details 👉🏻 doors are open for new members.

Why being grateful matters 😘

Gratitude doesn’t fix everything but it does change how we see things.

Every week my fab @mai.method clients share one thing they’re grateful for & honestly, it’s one of my favourite parts of their check-ins.

It’s rarely about the scale or perfect days.

It’s about the small shifts:
energy returning, better sleep, stronger lifts, calmer mornings or getting rid of the rat in your kitchen (yikes 🥲).

Because progress isn’t only about what we lose or gain, it’s about what we notice. Something about glass half full?!

Let’s hear your shifts, what’s one thing you’re grateful for this week? 🌿

Can you use some accountability this weekend?

I’m giving ✨5 women ✨ the opportunity to get extra accountability (for free yesss) and start November feeling in control

because we are done with anxious weeks and feeling like you have a mini identity crisis every Monday

so if you: wake up anxious, rush through the day, tell yourself you’ll get organised next week (but never do, shiiit)

Then this opportunity is for you!! 🫶🏼
Or share it with a friend that could use some control in her life

Comment or DM ‘reset’ and lets get started ❤️‍🔥

there’s a few more here 👇🏼

7. Treat your weekends like any other day, no need to go all ‘girls gone wild’ Fri-Sun, right?

8. As best as you can, sit down to eat. No more ‘I’ll eat on the way there’ as you stuff a sandwich down while running for the train

9. Stop trying to be perfect - you won’t be able to maintain as life gets in the way (most times)

Are any of these surprising to you?

Apple Crumble Chia Pudding 🍎

Warm, spiced, and a little nostalgic, this one tastes like dessert, but it’s secretly packed with protein and fibre.

Perfect for crisp autumn mornings or when you just want a cozy breakfast that feels like a treat 🤎

Here’s what you need:
100g apple, shredded
30g oats
2 tbsp chia seeds
30g vanilla protein powder (optional but I use @optimumnutrition_uk )
250ml milk of choice (I used almond milk)
Sprinkle of cinnamon

Crumble topping (for 1 portion, the video shows 3 portions):
5g oats
5g chopped nuts (pecan, almond, or walnut)
5g maple syrup
5g almond flour (or oat flour)
5g nut butter
Touch of cinnamon

How 👇🏼
In a small pot, combine shredded apple, oats, chia seeds, milk, cinnamon, and protein powder (make sure to mix the protein with some water first).

Simmer gently for about 5-10 minutes, stirring regularly until creamy.

For the crumble: mix oats, nuts, maple syrup, almond flour, and nut butter

Spoon your pudding into a bowl or jar, top with the crumble.

481 kcal / 42g protein (with protein powder)
361 kcal / 19g protein (without)
23g fibre

This is so good, definitely tastes like comfort 🍂

Save this one for your next cozy breakfast morning.

Here’s how it works with @mai.method 👇🏼

Comment ‘GOALS’ and I’ll send you the exact framework I use with my clients, the one that helps them build identity-based goals that actually stick.

yes I actually used to ONLY use SMART goals when I first started coaching….but I learned & changed my mind about them.

There’s nothing wrong with SMART goals…
I just believe they’re missing the most important part: who you’re becoming.

Like James Clear says “You don’t rise to the level of your goals. You fall to the level of your systems.”
And those systems come from your identity.

I 1000% believe in shifting identities before setting lofty goals.

Because if your identity still says “I’m inconsistent,”
no amount of measurable, specific, or time-bound goals will save you.

Before you set the goal, decide the type of person you want to become. From there, the habits, systems, and results follow.

So no, I won’t give you SMART goals.
I’ll help you build the identity that actually makes any goal stick.

Comment ‘GOALS’ and I’ll share my identity shifting framework with you 🧡

If “life keeps getting in the way”, this one’s for you babe👇🏼

Because you don’t need more motivation. You need a plan that flexes with your real life, work, travel, kids, chaos and all.

That’s what I do at @mai.method : build strong, confident women who stay consistent because their plan finally fits them.

Comment or DM ‘CONTROL’ and let’s build your plan B (and C) that actually works.

Imagine starting 2026 already feeling strong, in control, and confident…..not hoping to get there.

If you follow @mai.method you are already the person who 👇🏼
decides achieving their goal before the new year is what they WANT 👋🏻, hiiiii!

Because achieving your goals is the BEST feeling in the world, right?

I’ll tell you, getting across the rings was a pretty great feeling. Why? Because training for a race and being able to complete obstacles is fcking awesome.

& I’ll be honest too…it’s not easy (for anyone). Becoming that person requires work.

@mai.method coaching is there to help busy women take back control of their health, lose fat & feel strong without restriction.

If you want to do ALL of that by 2026, comment ‘CONTROL’ and I’ll set you up 🥳

Toasted Almond Chia Pudding 🤎✨

Warm, nutty, and soooooo creamy, another one that just hits the spot, hey comfort in a bowl.

High in protein and fibre, it’s the ideal cozy breakfast for slow mornings or post-workout refuels.

Here’s what you need:
1 tsp coconut oil
15g raw almonds (chopped)
20g almond flakes
250ml almond milk
2 tbsp chia seeds
30g oats
1 scoop vanilla protein powder (optional @optimumnutrition )
1 tsp almond butter

How 👇🏼
Melt coconut oil in a small pot over medium heat.
Add the almonds and flakes, and toast until golden brown.
→ If you’d like to top your pudding with some, remove a few and set aside.

Stir in almond milk, oats, and chia seeds.
Mix your protein powder with a little water to form a smooth paste, then stir it in with the almond butter.

Bring to a gentle simmer and cook for 5–10 minutes, stirring regularly.

Serve warm, topped with the toasted almonds, cinnamon, and a swirl of almond butter 🤤

548 kcal / 47g protein (with protein powder) / 15g fibre
428 kcal / 23g protein (without)

Save this for your next cozy morning bowl 🍂

What warm chia pudding flavour shall I try next? Comment below 👇🏼❤️‍🔥

Because waiting until January is so 2022 🙃

JK but also not….enough with the I’ll wait when I have more time. Lol, do you ever have more time?

If it isn’t work, kids, life then it’s pets, gym contracts or the weather.

I have used all of them, remember that time I didn’t go to the gym/move for 44 days, yeah so many excuses 🥲

Long story short, start now 👏🏻 Use this 5 step plan to feel in control, strong and AMAZING by 2026.

Step 5 is my favourite (duhh), I love helping busy women getting on top of their health without all-or-nothing thinking or restriction

Comment ‘EXCUSES’ and we’ll set up a chat to see how you can get results before January 1st ❤️‍🔥

Who doesn’t want to lock in? 🦁

Between endless to-do lists, colleagues, and kids needing your attention, your mind’s running 24/7.

You’re a busy gal 👉🏻 you want your workouts to feel good and for your mind to actually be there.

But how’s that going when your brain’s moving a million miles an hour? 😵‍💫

Locking in before your workout isn’t just about getting your body warmed up, it’s about creating a mind-body connection: learning your body’s language, and being fully present in every rep.

Try this before your next session:
🧘🏽‍♀️ Take a deep breath in through your nose, out through your mouth.
💭 Do a quick body scan — how does it feel today? Tight? Heavy? Energised?
Repeat 5–8 times, then ease into your warm-up.

When you connect with your body first, you set the tone for a stronger, more focused workout 🧠💪🏽

Now your turn! Try it and tell me how your workout feels after 🔥

Home workouts for women that actually get results ⚡️ Yes, I was sore for 2 days after this one 😅

The Longest Chapter is perfect for busy women who want quick strength training at home. Each 30–45 minute session is structured, guided, and designed to build strength, tone your body, and keep you consistent 👉🏻 without hours in the gym….because who has the time?!

No guessing. No wasted time. Just results you can see and feel.

✨ Ready to crush a home workout that works? Open the app, start the chapter, and see what your body can do in just 30 minutes a day.

Comment “App” to get started now ❤️‍🔥

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Connect with me

@mai.method

Discover Your Best Self with Mai Method