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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.

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Female in a gym looking over her shoulder

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

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

From 199€/month

Bi-weekly 1:1 check-in calls

Custom workout plan

Personalised nutrition approach

Mindset and longevity support

Get Started

Nutrition Coaching

Guided, sustainable nutrition coaching focused on energy, fat loss, and food freedom.

From 149€/month

Bi-weekly 1:1 check-in calls

Custom nutrition targets

Nutrition education

Recipe & meal prep guidance

Get Started

Training Programs

A custom plan designed to fit your lifestyle and build strength, mobility, and confidence in your body.

From 89€/month

Monthly coaching call

Progress tracking

Custom training plan

Movement & mobility support

Get Started

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!

I’ve never been a huge fan of protein bars. Most of them taste like cardboard and are so average (sorry not sorry).

Instead of suffering through just because you need more protein, why not make these egg bites, 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.

#proteinsnacks #eggbites #easymealprep #nutritioncoachingforwomen

to be fair this week was a lot, coaching work & catching up with Mai Method athletes it felt like I was inside and in the office for most of the days plus starting with a late night on Monday, I didn't really make it to the gym either; excuses 🙃

BUT looking back, there were still plenty of moments that peaked this week 🧡

does anyone even care, not sure buuuut sharing anyway ✌🏼

Is Wednesday too late for a Peaks of the Week? 😅

The theme this week was clearly: beach ☀️
A full week if 30+ degrees basically demanded time outdoors - beach walks, ocean dips before breakfast, and soaking up every bit of sun (maybe a little too much...).

I was not prepared. it's Wednesday and the sunburn is still very much with me 🦞!

In between all the outside time, we somehow managed to squeeze in all three Lord of the Rings movies.
Rob is a big, big fan... took him only 9 years to get me to this point, so who's peak is it really?
(Although I have to admit, fantastic story/movie).

What was your peak this week?

#maimethod #peaksoftheweek

Not sure why I thought I could get away with it this time around… 🤷🏼‍♀️

I’ve had shoulder problems (weak lats & overactive traps) for years. It comes and goes, but since I started surfing more, it had kinda gone away… but it never really goes away, does it? 😅

And yes, I 10000% know better—I tell my clients to do better and get help, but never listen to myself.

No more! I finally got a spot with the very fully booked @david.oliveira_physio 🙏🏻
After an evaluation and some realignment (which I tried to record, but my phone didn’t have enough storage lol), it turns out I’m just a weak little lamb. His exercises humbled me 🫣

So, starting from the bottom… going back to learning how to properly engage my lats and getting them strong.

Slight detour—but I’m secretly hoping that within 3 months I’ve retrained my lats and can magically do a pull-up, pretending that was the only reason I couldn’t do it before 😂

#pullupchallenge #maimethod #femalehealthcoach #strengthtrainingforwomen

gorgeous week in Caparica ☀️

its been great searching and sharing the peaks of the week - sure not all days are wonderful, and most days I’m at home tapping away at my desk but still…there’s always something that brings me joy 🫶🏼

finally jumped back into the water for a surf, I always seem to forget how nice, calm but challenging it is & even better when you get to ‘meet up’ with friends in the water

this beautiful weather means my tan is back, outdoor PT sessions, more lunch break walks & evening dips….and it’s not even summer yet 👏🏻

not pictured but this week I also started my own challenge of mastering the pull-up, 3 months letsgo!

#peaksoftheweek

oh the pull-up, it’s the cherry on top of my strength training cake 🍒

it’s one thing being able to teach or coach people how to do one….but I’ve never actually been able to do it myself.

So the time is now, it’s officially time to get this done

3 months to do one pull-up, doable? We’ll see…I clearly have a long way to go 😅

& yes, I’m excusing myself by saying that trainers can’t always do all the difficult things in the gym (clearly lol)

follow along & let me know what your ‘cherry on the strength training’ cake is 👇🏼🫶🏼

This week flew by…
It helped that Monday and Tuesday were still in Porto, where we walked (and ate) our way through the town🤩.

But that meant the rest of the week was packed with catching up — Mai Method classes, online check-ins, and all the other work stuff.

With all that on the go I was happy to get a workout in outdoors! My calves definitely paid the price though 🫠

& this so-called ‘calorie deficit’ I was supposedly in? Yeah, that did not really happen this week (or last week, lol 😅). So doing a 24-hour fast felt tougher this time… but it was a good little reset

Happy Monday x 🫶🏼

A week full of steps, a touch of sunshine, and some exciting firsts…

Living by the ocean means most catch-ups happen while walking along the beach instead of over drinks — and honestly, it’s the best thing for me right now 😂

Hit a couple of PBs in the gym this week too 💯 Sloooooooowly pushing myself to that next level — proud of the consistency more than anything. We also had our first Flow & Sculpt class with the Mai Method gals — officially kicking off that summer booty season 🍑🔥

Been diving into some new projects for Mai Method (and even a few non-fitness ones)… turns out I love being involved in all the things 👀

And wrapped up the week in Porto — first time visiting, with my little sis playing tour guide around her old stompin’ grounds. What a special city!

Starting each week by posting these peaks is a great way to find the joy in things as they happen — it’s become my way of appreciating the progress, the people, and the small wins that make life feel full 🧡

I wish my face was a paid actor for this reel 😮‍💨
But nope—the struggle is real.
Looking cute in the gym only gets you so far.

If you’re here to get strong, you’ve got to get comfortable with effort that shows.

The reps that count? They’re the ones that feel the hardest. Where your form stays solid, but your face? Not so much 😅

So next time you pick up a weight, ask yourself:
Will this give me an ugly lifting face? 👀
Because that’s where the magic happens.

✨ This is your sign to stop playing small. ✨
(And no, it won’t make you bulky—but we’ll save that convo for another day.)

#womenliftingweights #femalestrengthcoach #trainforstrength

You’ve been showing up faithfully for months…
But your muscles are ghosting you so haaaard 😩

Here’s the truth: your workout routine might have commitment issues.
New program every week? Switching things up because you’re “bored”?
That’s not keeping things spicy — that’s just confusing your body.

Your muscles aren’t into mystery.
They’re clingy.
They want the same movements, repeated with more intention, intensity, and challenge.

✨ That’s called progressive overload.
✨ And it’s the secret to real progress.

That “meh” feeling around week 4?
It’s not a red flag — it’s your results getting ready to show up 👑

This is your sign to stop program hopping and finally commit to something that actually works.

&&& guess what? You can do exactly that with Mai Method — we’re ready for something serious 💍

the big and little things that made this a fab week ✨

Started the week without electricity…no phone connection, no nothing - turned out to be a great day with lots of reading and a cozy beach evening

love that Spring is finally here - it means the smell of wild flowers along my daily walk, back to running around on the tennis court & dinners on the beach 🫶🏼

#peaksoftheweek

I’ve always been a fan of meal prep, but over the last few months I’ve found myself going back and forth between prepping full meals and just having ingredients ready to throw together 🥙.

Honestly, both have their place depending on the week — but one thing that’s stayed consistent is the staples I rely on (also cutting my grocery-shop time in half lol).

These are the core ingredients I keep in rotation pretty much all the time. Most of my meals are built using a mix of these — changing up the flavours or how I combine them depending on what I feel like, but always keeping things simple.

Having a list of your staples ready (or staple meals even) makes the whole process of planning ahead feel less overwhelming, and way more doable — especially when things get busy 🫠

Let me know in the comments what your non-negotiable staples or meals currently are! 👇🏼

#mealprepstaples #easymealprep #yourjourney #femalenutritioncoach #prepforsuccess

Holidays can feel like the hardest time to stay “on track” — especially if you’re in a calorie deficit.
New surroundings, local foods, no routine… it’s easy to think all your progress will unravel in a few days.

I’m currently in a calorie deficit, but I wanted to enjoy every bit of my trip to Madeira — including the food.

Here’s what helped me stay in a deficit without obsessing:

✅ High-protein breakfasts at the ‘home’

✅ Packed lunches to control portions while on the road

✅ Daily movement (no gym, just steps + exploring)

✅ Smart dinner choices (protein + veg) while still enjoying the local specialties

✅ Saying yes to pastries and treats—just with awareness, not all-or-nothing thinking

This is exactly what I teach inside Mai Method coaching: A flexible, no-rules approach that allows you to live your life and see results. No more falling off during holidays, then scrambling to “get back on it.”

✨ Progress doesn’t require perfection—just better habits that go with you.

💬 comment “HOLIDAY” if you want help navigating your next trip with confidence.

I really enjoyed sharing some more ‘life’ things with you last time, so Peaks of the Week is here to stay (for now).

There’s nothing better than starting the week on holiday—Madeira was absolutely stunning, and I already can’t wait to go back and explore more ☀️

One of the highlights? Besides the food, hikes and views? Stumbling across a South African import store and finding a Savanna cider 😱. I barely drink alcohol these days, but I couldn’t resist enjoying one beachside in Madeira (of all places!).

The second half of the week was all about catching up—with classes and with my online Mai Method girlies. Being a coach and running a female-only community like this is honestly such a rewarding job. Seeing the support, wins, and real life being shared in that space each week makes it feel really special.

And of course, the week wrapped up with a Sunday meal prep. Being in a calorie deficit means I like to be even more prepared—making sure I’ve got the easy things in place so I’m not thinking about food 24/7 😅.

I loveeeeee walking - tbh never thought I would say that because deep down I’m truly lazy 👀

Walking isn’t just enjoyable - especially now that spring is here, yay beach front walks…it’s actually a science-backed powerhouse for your overall wellness

🦶🏽BODY: Just 7,000 steps daily significantly reduces mortality risk (PMID: 35147898) and improves cardiovascular health (PMID: 35247352)

🧘🏼‍♀️MIND: Walking improves mood and reduces symptoms of depression and anxiety (PMID: 30712010)

🧠BRAIN: Regular outdoor walking is linked to better cognitive function and reduced cognitive decline (PMID: 36554519)

The best part? Just 20-30 minutes daily is enough to start seeing benefits.

When’s your favourite time to get steps in? Let me know in the comments! 🫶🏼

more snippets and thoughts from the 37 hour fasting experiment ⤵️

The goal: No food from Friday evening until Sunday morning—only water, black coffee, tea, electrolytes, and zero-calorie breath mints (all under 5 calories to avoid triggering metabolism).

The science: After 16-18 hours without food, your body enters autophagy—essentially cellular spring cleaning where damaged parts get recycled. This process may reduce inflammation, improve cellular health, and potentially slow aging. Plus, it gives your digestive system a complete reset while potentially improving insulin sensitivity and mental clarity.

Biggest takeaway; get yourself a fasting buddy - made it so much easier 🫶🏼

Thoughts:
➰ I didn’t turn into the hangry monster I expected lol 😅. It’s like my body and brain made peace with the situation rather than fighting it.

➰I realised how much of my normal day revolves around food—thinking about it, preparing it, eating it. Working through Saturday helped distract me.

➰My cravings weren’t about true hunger but more about wanting different tastes in my mouth (solved with various teas and the occasional breath mint).

➰Having a planned end point (Sunday morning) made the process mentally easier—knowing exactly when I’d eat again provided motivation.

➰The hunger came in waves rather than being constant. Hour 20-22 was the toughest, but then it actually got easier.

➰ I enjoyed going to sleep fasted, had some vivid dreams.

➰Breaking this fast with eggs was really weird—it gave me a sort of strange high. After not eating for so long, your brain basically throws a little dopamine party when food finally arrives. That pleasure chemical floods your reward pathway and can literally make you feel euphoric.

Definitely trying this again 👏🏻

Have you tried fasting? Let’s do it together!

#femalehealthcoach #37hourfast #nutritioncoaching

I love seeing these ‘peak of the weeks’, so I decided to jump on this trend myself.

While I know that Instagram is often a highlight reel, I feel that looking at the beautiful moments in your week can help you feeling grateful about the things you get to experience every day/week.

It’s been a year since I moved to Portugal and it has taken a long time to feel at home here (process still ongoing lol 😅) but I think that these little reflection moments are such a good way to see how far we’ve come already!

How to get your steps in this week 🚶‍♀️☀️

you may not have time to hit a full 60+ min walk in one go so why not break it up?

And no, not everyone needs to hit 10k..start with where you are at and add a little bit each week.

Some more ways to sneak in steps ⤵️
• Take calls while walking
• Park further from entrances
• Use restrooms on different floors
• Walking meetings with colleagues
• Take the long route to the kitchen/printer

And if you work from home the trusty walking pad is a fab solution 👏🏻 - can’t wait for mine to arrive!

What’s your favourite way to add steps during your workday?

#stepgoals #walkingtips #healthyhabits #worklifebalance #femalehealthcoach

Show some love for the ✨big toe✨

Surfer gals, pay attention 🏄🏼‍♀️

You probably know the big toe plays a huge role in balance, mobility, and strength…

But do you actually train it?

In case you didn’t know, your big toe helps you stay grounded—literally. It anchors your foot when you walk, run, lift, or balance on one leg.

It keeps your gait smooth, your posture stable, and your joints moving well.

Guess what? Neglecting your toes now can show up later as stiffness, poor balance, or even falls as you age…oh, yes it also has longevity benefits 👵🏼

Training your toes isn’t just about athletic performance—it’s about longevity.

Strong toes = a strong foundation = a more stable, mobile you for years to come.

These exercise are easy to add to your warm-up or on your zone 2 days.

Enjoy the free foot content🦶🏽

#longevitytraining #toetraining #femalelongevitytrainer

cottage cheese pancakes because even during a fat loss phase you should enjoy pancakes ✨

For 1 serving you’ll need:
1/2 mashed banana (around 60–70g)
1 egg
180g cottage cheese
1 tsp vanilla essence
40g self-raising flour

mix all your wet ingredients together first and then fold in the flour. Heat up a pan, add a bit of coconut oil (1 tsp worked for me) and cook them how you like—lots of little pancakes or a few big ones. Your call, it’s your pancake party.

top with some fruits for extra fibre or yoghurt for even more protein.. you literally can’t go wrong.

oh, and did I mention there’s over 30g of protein in this? hurraaaay 🥞👏🏻

#cottagecheeserecipe #proteinpancakes #nutritionist #femalehealthcoach

I started training barefoot years ago aaaand it’s been the perfect way of training for me. 🦶🏽

My mobility improved, I felt more grounded and stable in lifts. No magic fix (because we know those do not exist)— just a simple shift that made a big difference.

Try it only if you want 👇🏼
✔️ Better ankle mobility
✔️ Improved balance & coordination
✔️ Stronger feet & fewer rolled ankles
✔️ More connection to your lifts
✔️ Natural posture & alignment from the ground up

Ease into it — even starting with warm-ups or mobility work barefoot can make a big difference.

And please be aware of your surroundings - or get yourself some barefoot shoes….just don’t be the stinky feet girly in the gym ☠️

#barefoottraining #improvemobility #trainingtips #femalehealthcoach

What are your thoughts?

Do we like summer bodies? Sure - it’s great feeling confident and sexy on the beach. But is that it?

You deserve to feel strong, confident and dare I say sexy when you are a whoooole lot older.

Lets celebrate and cheer for those who are working on their strong AF old lady bodies 👏🏻👏🏻

All the Mai Method athletes are not just working on losing fat or becoming strong for the here and now, but for all that is to come and I love it!

#maimethod #longevitytraining #oldladybody

This song fuels my morning workouts—I’m basically putting on a solo concert at 5:45 AM on the way to the gym.

If this isn’t part of my Spotify wrapped 2025, I’m going to file a complaint..

Stiff hips and lower back pain?

Do yourself a favour and add these exercises into your day - especially if you sit for hours at a time.

Complete 8-10 reps for 1-2 rounds aaand bob’s your uncle…or maybe he’s my uncle? whatever - just get it done🤸🏼

you will thank yourself, your instagram feed and your great decision making skills (for following @mai.method) later 🧡

RECIPE BELOW ✨

Better-Than-Store-Bought High-Protein Bagels

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, or everything bagel seasoning)

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

Instructions
🔸Preheat Oven to 180°C (350°F) and line a baking tray with parchment paper.
🔸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.
🔸Divide the dough into equal portions, roll into logs, connect the ends to form bagel shapes.
🔸Brush with beaten egg and sprinkle with your favorite seasoning.
🔸Bake for 20-25 minutes or until golden brown and firm.

These bagels have a soft, slightly chewy texture and a higher protein content than traditional store-bought versions.

I love them as a pre-workout snack with some peanut butter 🫶🏼

Let’s add more veggies to our meals, shall we? Because I don’t know about you, but I definitely don’t eat enough vegetables every day! 😅

All you need to do is chop, season, and roast & meal prep sorted.

Here's what you need:
1 large zucchini
1 red onion
1 punnet cherry tomatoes
1 red bell pepper
400g pre-cooked lentils
500g gnocchi (optional but delicious!)
100g feta
Few sprays of olive oil + a drizzle of balsamic
Seasoning of choice

Roast at 200°C for 25-30 mins until golden and delicious.

Want more protein? Add grilled chicken or turkey breast - or even a dollop of cottage cheese.

Makes 3-4 servings. Perfect for easy lunches or dinners. You can reheat it or eat it cold… but let’s be real, who actually likes cold roasted veggies? Not me. 🤷🏼‍♀️

Like most of you, I’m basically a desk-bound warrior 👩🏼‍💻

But instead of slouching away, complaining about soreness, and moving straight from your desk chair to the couch… (yes, I see you 👀), why not incorporate these 5 stretches into your day?

Hold each stretch for a few breaths and move along—easy peasy. Small steps to feeling great ✨

Even better if you get your co-workers to join you! 👯‍♀️

Overwhelmed by prepping for your meal prep?

This app is EVERYTHING @recime.app 👏🏻

Instead of scrolling for ages finding the recipes that you once saved on IG or any other platform…you can now have everything easily organised and even labelled with the @recime.app.

Try it for yourself and let me know how you like it 👀

& no, not sponsored I just like to share the love with you!

#mealprepping #mealpreptips

Happy Women’s Day to all the fierce, sexy, strong and powerful babes out there 🧡🔥

This is common practice for all Mai Method Athletes... but is it something you’re doing? 🤷🏼‍♀️

Here’s the key to unlocking your workout’s full potential: Before you even start, take a moment. Lay down on the mat, close your eyes, and check in with how you’re feeling right now. Notice any aches or tightness. Let your busy mind settle. Visualize the movements ahead.

This isn’t just about physical exertion; it’s about creating a mind-body connection. It’s about understanding your body’s language and being present in each movement.

How? Take deep breaths in through your nose, and out through your mouth. As you breathe, do a quick scan of your body—how does it feel today? Repeat this 5-8 times, then ease into your warm-up.

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

Try this before your next workout and tell me how it felt! 👇🏼

#mindbodyconnection #focussedmovement

Add this to your meal prep list 👏🏻🔥

If you love a savoury breakfast that actually keeps you full, this is the one. Packed with 40g+ of protein per serving and so easy to prep ahead.

Recipe (4 servings):
500g beef mince
Onion + any veggies you like
8 eggs
300g cottage cheese + sprinkle of parm

How
Cook the beef and veggies in a pan, then blend the eggs & cottage cheese. Pour the egg mixture over the beef (in an oven safe dish), making sure it covers everything, then sprinkle cheese on top. Bake at 190°C (375°F) for 30-40 minutes until set. Let it cool, slice, and enjoy.

High-protein, satisfying, and meal-prep friendly. Game changer.

Macros
383c
48g p

💌 Save this for later & share the meal prep love!

Desk bound? Try this quick mid-day release to feel refreshed and mobile

As an online fitness and health coach, I’m actually pretty desk-bound myself, and by Friday, my shoulders definitely need a reset ‼️

Take a few minutes, get up, move around, and get this done:
✔️ T-Spine Extensions – Move around on the foam roller, extending the spine (6-8 reps)
✔️ Foam Roller Angels – Keep your arms on the floor as best as you can (6 reps)
✔️ Child Pose Extensions – Keep your hips lifted and roll forward into a lat stretch (8 reps), then roll left and right (6 each side)
✔️ Child Pose Lift-Offs – Engage the lats and lift your arms off the foam roller with thumbs up (6 each side)
✔️ Thread the Needle – On all fours, thread the needle with the foam roller (6 per side)

Move slowly through these - video is sped up 3x!

No foam roller…? Go get yourself one 😘

New favourite breakfast alert 👇🏼👇🏼

If you love a sweet breakfast but actually want it to keep you full, this is the one. It’s soft, delicious, and packs 30g of protein per slice, so you won’t be hungry an hour later.

The best part? You can make it once and have breakfast ready for the next few days.

Recipe (3 servings):
3 eggs
120g flour
240g milk
150g yogurt
3 scoops protein powder
1 tbsp baking powder
1.5 tsp vanilla essence

How 🥞
Mix everything together until smooth.Pour into a loaf tin and bake at 180°C (350°F) for 45 minutes. Keep an eye on it—if the top starts browning too fast, cover it with foil. Let it cool, then slice and enjoy.

Give it a try 😍

Recipe by @sarahcattersoncoaching

What can I say? I love protein 😂

This ‘audio trend’ really spoke to me—because if you work with me through one of my online programs, you know I’ll be rambling on about protein and longevity.

Let’s gooo—eat your protein, drink your water, and take care of your body! 🍗💦

I hope you’ll think of me next time you’re dishing up dinner 🧆

If you want to work with a coach who’s realistic, understands your unique needs, and believes in progress over perfection—let’s chat. 🌟

Fitness isn’t about following the latest trends or pushing yourself to extremes. It’s about creating a routine that’s sustainable, enjoyable, and tailored to your life. And by saying this, it doesn’t mean you have to be 100% perfect all the time.

Sure, I miss my cardio sessions (more often than not these days!) and I can’t always improve my steps, but I stay mindful of my choices—and that’s exactly what I teach my clients. 💯

Here’s how to build a fitness routine that supports your long-term health and leaves you feeling your best:

✔️ Start with mobility to improve flexibility and reduce injury risk
✔️ Strength train 2-4x a week to build muscle, strength, and confidence
✔️ Include cardio to boost heart health, increase energy, and support fat loss
✔️ Find activities you love so your routine feels like play, not work
✔️ Walk more—every step adds up to a healthier you

The key to success is finding what fits your lifestyle and sticking with it, not forcing a “perfect” routine.

If you’re ready to make fitness work for your life and want realistic, actionable support, I’d love to help you on your journey. DM me or click the link in my bio to get started today! 💌✨

#realisticgoals #sustainablefitness #longevityfitness #longestchapter

Try these 5 moves to undo the damage of hours at your desk or scrolling on your phone—because poor posture doesn’t support longevity.👩🏼‍💻

If your neck feels stiff, your shoulders are tight, or you’re catching yourself slouching—this is for you.

Swipe through, give them a go, and let me know which one gives you the most relief! 👇🏼

Want a more personalised flow? I’m opening 3 coaching spaces this Feb 🫶🏼

#maimethod #techneck #longestchapter #posturecorrection

Who doesn’t love a good almond croissant? 🥐✨

Okay, this isn’t a flaky, buttery croissant from a French bakery—but if you want a protein-packed, meal-prep-friendly version with all the almond goodness… this one’s for you! 💛 Soft, sweet, and perfect for busy mornings.

🍽 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:
@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.

Keeps well it in the freezer for a few months 👏🏻

Not a croissant, but still very good 🫣

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

#mealprep #bakedoats #proteinbreakfast

The next step is here—but first, comment ‘Longevity’ below to get your free guide! ⬇️

Over the last 30 days, you’ve gotten a taste of what training for longevity looks like—now it’s time to take it to the next level. I’ve put together a free Longest Chapter PDF to help you turn progress into lasting habits.

Inside, you’ll find:
✔️ Movement patterns you need
✔️ Daily steps for long-term success
✔️ A system to build habits that stick

Plus, a special bonus just for you! 🎁

Drop Longevity in the comments, and I’ll send you the link to get started!

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#longevityhabits #healthyaging #wellnessjourney #yourlongestchapter #sustainablehealth

It’s Day 30—your final workout of the Longest Chapter Series! 🎉 But that doesn’t mean it’s over for you - comment ‘Longevity’ if you’re ready for more!

My strength and conditioning workouts are all about building functional fitness, improving longevity, and keeping your body strong and capable for the long ru💪🏼

Today, we’re wrapping up with some of the best moves to maximize your power and build coordination and endurance. Here’s what we’re focusing on:

✔️ Maximize your power by taking proper rests between sets (40s+).
✔️ Build coordination, balance, and endurance with dynamic movements that support long-term health and performance.

With the help of Mai Method coaching, you can continue your own Longest Chapter workout journey, no matter what your fitness levels are. Whether you’re just getting started or you’re ready to take your training to the next level, this journey is tailored to your needs.

With me guiding you every step of the way, we’ll keep you on track, motivated, and building strength for the long haul. 💪🏼

Let’s keep moving forward 🫶🏼🧡

Two more days to go! 🔥

We’re almost at the finish line of the Longest Chapter workout series!

Let me know—what moves did you love the most? And were you able to stay consistent with the program? 💭

Today’s session: A full-body strength & conditioning workout featuring my favorite moves from the past 30 days. Expect a mix of power, endurance, and strength—all in one session.

I’m still here to support you! 💪🏼

Whether you need help checking your form, picking the right weights, or just some extra motivation to push through—my DMs are open.

Let’s finish strong! 😮‍💨

Ready for February meal prep—prep? ✅
Yes! I like to stay on top of things because thinking about food every single day is just too much. 😅

I switch between prepping full meals and ingredients, but I always prefer having most of my weeks planned out. It might seem a bit intense, but trust me, not having to think about it again is worth it!

And if you think this will take ages—let’s be honest, you probably eat the same meals most weeks anyway. 🫣This took me less than 45 minutes and will only take another 5 minutes each week to check and adjust.

I keep breakfasts flexible and decide week by week, but everything else? Pretty much sorted—with room to tweak as we go.

What’s your favorite meal prep hack? Drop it in the comments! 👇🏼

Oooooff 😮‍💨

Ever done beach sprints? Let me tell you - it’s serious business. The first time I did beach sprints, I thought my legs were going to fall off 😅

This one is all about short, intense bursts of speed followed by full recovery. Sprinting in Zone 5 improves power, speed, and endurance while boosting your metabolic rate long after you finish training.

✔️ Why Zone 5?
🔥 Builds fast-twitch muscle fibers for explosive power
🔥 Increases VO2 max, improving overall fitness
🔥 Enhances fat oxidation and metabolic efficiency
🔥 Boosts anaerobic capacity for better performance in all workouts

The Workout:
🏃 6-8 sprints of 20-30 seconds at 90-100% effort
🚶 1.5-2 minutes recovery between sprints (walk or slow jog)

Sprint. Recover. Repeat. Let’s go! 💨

⚠️ Zone 5 is intense, but it should feel challenging, not overwhelming. Pair it with your Zone 2 days for a well-rounded regimen that supports both performance and longevity.

Try this and let me know—love it or hate it? Tag a training buddy to challenge them too!

🫶🏼Want a structured plan that keeps you progressing? Apply for online coaching & work with me to build a program designed for you.

Welcome to the Mai Method Group Classes 🥹💬✨

When I moved to Portugal, I was convinced I wouldn’t teach group classes anymore. 7 months later, I can confidently say getting the group classes started again was the best decision. 🧡

As a coach, my goal was to create a space where women feel like they belong, where getting strong feels empowering (not scary!), and where lifting weights is something to embrace with confidence. 💪🏼✨

Mai Method group classes are designed to help you feel strong, confident, and supported, no matter your fitness level. And seeing the progress, energy, and community that comes from training together? That’s why I love coaching. ❤️

Swipe through to see what the @mai.method crew has to say!

Day 27 – Power & Stability ⚡️

We’re in the final stretch of the Longest Chapter series—how are you feeling? Ready to finish strong? 💪🏼

Today’s session is all about power, coordination, and full-body stability. Expect to get your heart rate up, & challenge your balance.

✔️ Prioritize quality over speed—power moves need proper rest (40s+) between sets.
✔️ Focus on control and precision to build strength in every plane of motion.

Also, can we take a moment to appreciate single-leg stability work? 🏋🏼‍♀️ It’s a game-changer for improving balance, preventing injuries, and unlocking more strength in your lifts.

Your turn 👏🏼 Let me know which move you felt the most! And don’t forget to save 💌 this one for later or check out the highlights to start the series from Day 1.

Need extra support with training or nutrition? Apply for online coaching through my website—I’m here to help you make real, lasting progress! 🍑

#longestchapter #longevityworkouts

Core Circuit – Day 26 🔥

Longevity starts with a strong core. A stable midsection improves posture, prevents injuries, and makes every movement—both in and out of the gym—more efficient and powerful.

This circuit will get your core fired up👇🏼

➡️ Single Arm Sit-Up
➡️ Figure 8’s
➡️ Overhead Knee Drive Crunch
➡️ Side-to-Side Heel Touches
➡️ Contralateral Deadbugs (press your hand against the knee)

⏳ Repeat 3 times – 30s each exercise
You can add this to your workout as a finisher or complete it by itself.

💌Save this one for later and let me know how it feels!

#longevityfitness #corecircuit #onlinehealthcoach #coreworkoutvideos #corexercises #absandcoreworkout

Day 25, heyooo!

Only a few days left of the 30 day longest chapter workout series 🥹 it’s never too late to start!

Today, we’re working through supersets to target your upper body muscles. Remember, upper body strength enhances daily movements & supports posture.

Swipe through to find all the sets and reps for each superset. Grab a pair of dumbbells that challenges you - while maintaining good form!

💬 Let me know how this workout feels for you! Which move is your favorite (or least favorite 😉)?

I first got introduced to tofu when I moved to Vietnam and quickly fell in love with the Vietnamese version of tofu in tomato sauce 🤤

Since moving to Portugal, I haven’t quite been able to recreate it the way they make it in Asia…Luckily there are plenty other ways to eat tofu 🌱

Here are 5 simple tofu recipes to try:

1️⃣ Tofu Bites:
Season with your favourite spices (I went for paprika and salt), coat with cornstarch for an extra crispy texture, and air fry until golden brown. Pair it with some sweet chili sauce and you have the perfect snack🧑‍🍳

2️⃣ BBQ Tofu:
Marinate tofu in BBQ sauce, bake until crispy, and serve with roasted veggies or wrap it up for a delicious protein-packed meal! 🍖

3️⃣ Tofu Scramble:
Crumble tofu and cook with veggies, turmeric, and nutritional yeast for a hearty, plant-based scramble. Great for breakfast or brunch! 🌿

4️⃣ Tofu Stir-Fry:
Cube tofu and sauté until crispy, then toss with your favourite veggies (like bell peppers, broccoli, and snap peas) and stir-fry sauce. Serve over rice or noodles for a quick, flavourful dish! 🍜

5️⃣ Tofu Salad:
Pan-fry cubed tofu until crispy, then toss it into a mixed greens salad with avocado, cucumber, tomatoes, and a light vinaigrette. Top with sesame seeds for that extra crunch! 🥗

Have you tried tofu before? What’s your favourite way to eat it? Share your secrets with me 👇🏼

Good ankle range of motion helps with balance, prevents injury, and supports functional movement in everyday life. 🦶🏽

Try these moves to keep your ankles flexible and strong:

1️⃣Lunge Heel Raises (with your hands, apply pressure on your knee to make it harder- 8 reps per side)
2️⃣Kneeling Side Lunge (8 reps per side)
3️⃣Knee Wall Touches (hand-width between toes and wall- 8 reps per side)
4️⃣Downward Dog Heel Drops (10 reps per side)
5️⃣Ankle Circles (Go slow - 10 reps per side)
6️⃣Squat Raises (8 reps)

Go for 1-2 rounds

Want more mobility work tailored for your needs? Join @mai.method, I’ll get you set up with everything you need 🫶🏼🧡

VO2 Max might just be the one thing we need to improve our healthspan. ✨

It measures how well your body uses oxygen during exercise—and the higher it is, the better your endurance, recovery, and overall health. Plus, it’s one of the strongest predictors of how long (and well) you’ll live! 🌱

And no, it’s not just for elite athletes running marathons every month.

Studies show that even small improvements in your VO2 max can make a massive difference. Going from below-average to above-average can lower your risk of early death by 60–70%! ⏳✨

I’ve been tracking mine with my smartwatch and seeing some awesome progress (yay! 👏🏻).

Want to boost yours? @mai.method coaching can help you create a personalised plan that fits your lifestyle and goals 💯

PMID: 29293447, 30646252

Swiiiiipe for more of day 23 👀

Only a few days left, buuut that doesn’t mean you can’t start today.

💌 Save this workout for later or check out the highlights section to start your Longest Chapter Journey from Day 1!

Let’s work on our functional fitness, improving longevity, and keeping your body strong and capable.

Here’s your focus 👇🏼
✔️ Maximize your power by taking proper rests between sets (40s+).
✔️ Build coordination, balance, and endurance with dynamic movements that support long-term health and performance.

Swipe for all set x rep recommendations to get the most out of this workout and push your limits.

Need extra accountability and nutrition support as you progress? Apply for online coaching through my website—I’m here to help you thrive and achieve your goals every step of the way! 🍑

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@mai.method

Discover Your Best Self with Mai Method

Women's Health Coach

Online Fitness & Nutrition Coaching for women

1:1 support that actually supports you

Education that empowers, not confuses

Sustainable results, not quick fixes

Coaching for the whole woman

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