Frequently asked questions

MAK is an online training, nutrition, coaching and community platform for women. It's built to give you structure when you want it, flexibility when you need it, and a community to keep you moving through the chaos of everyday life.

It depends on how much support you're looking for. Move gives you structured weekly training to follow at your own pace. Move + Nourish gives you everything in Move, plus practical nutrition guidance and resources. Coaching is our most personalised option, with training and nutrition tailored to you, weekly check-ins and direct support from your coach.

Not at all. MAK is designed to meet you where you're at. You can adjust exercises, weights and intensity to suit your current fitness level and build from there.

Yes. MAK is completely online, so you can train and access the community wherever you are.

Your workouts are delivered through the MAK training app, with the MAK Community hosted separately on our community portal. Once you join, we'll send you everything you need to get set up.

The Move program includes five sessions each week: Monday: Lower Body Tuesday: Upper Body + Core Wednesday: Cardio + Conditioning Thursday: Full Body Friday: Cardio Burn Your workouts will appear in the app from Monday to Friday, but that doesn't mean you have to follow them in that exact order. Shuffle your sessions around to suit your week, take rest days when you need them and listen to your body. The program is there to give you structure, without taking away the flexibility to make it work for you.

Around 30 minutes, plus a 5-minute warm-up and cool-down. They're designed to fit into your day while still giving you a solid session.

No. Five sessions are there for you each week, but MAK is designed to work around real life. Move things around, take rest days when you need them and make the program work with your week.

No. Move is designed so you can train from home, while travelling or wherever you happen to be.

You'll mainly use bodyweight, light dumbbells and resistance bands. Where possible, we'll also give you options using things you already have at home.

You'll have alternatives and modifications available, so you can still get the session done.

You can start MAK whenever you're ready. Your training is structured into 4-week phases, starting at Phase 1. There are no set intake dates and you don't need to be at the same point as everyone else.

Your training is structured into 4-week phases, with one week of workouts available in the app at a time. Each week your program will automatically progress to the next week, so you always know exactly what you're working through without having to navigate a huge library of workouts.

Your program will continue to progress each week, with your next week of training automatically becoming available in the app. If you miss a few sessions, don't stress. Just jump back in with the current week when you're ready and keep moving forward.

Yes. MAK is designed to move with you. The workouts require minimal equipment, so you can train from home, a hotel room, outdoors or wherever you happen to be.

Of course. MAK doesn't need to be the only movement you do. If you love Pilates, yoga, running, swimming or another style of training, you can work it into your week. Just make sure you're giving your body enough time to recover.

Where possible, exercises will have alternatives or modifications available. If you're dealing with an injury, pain or anything that may affect your ability to exercise safely, we recommend speaking with your doctor or physio before continuing or making changes to your training.

Because every pregnancy and postpartum recovery is different, we recommend getting clearance from your doctor or healthcare professional before beginning MAK. If you are pregnant, recently postpartum or have specific training requirements, please get in touch with us before joining so we can help you work out whether MAK is appropriate for you.

No. Nourish isn't about handing you a restrictive meal plan and telling you exactly what to eat. It's about helping you understand nutrition and giving you practical tools you can actually use in everyday life.

You'll learn about things like building balanced meals, protein, recovery, eating while travelling or socialising, cravings and creating habits that don't require you to be perfect all the time.

Not as part of Move + Nourish. The focus is on helping you understand what your body needs and make better choices without turning food into another full-time job.

Yes. Nourish includes vegan, vegetarian, gluten-free and dairy-free options, so you can choose what works best for you. If you have specific allergies, intolerances or medical dietary requirements, always check ingredients carefully and follow the advice of your doctor or qualified health professional.

Yes. Our Nourish resources have been reviewed and approved by a qualified nutritionist, so you can feel confident that the information you're getting is credible, practical and considered.

Coaching is completely personalised to you. Your training and nutrition are built around your goals, lifestyle, experience and what you actually have time for. You'll also have weekly check-ins and direct access to your coach for accountability and support.

Each week you'll check in with your coach to talk through how things are going, what's working, what isn't and anything you need help with. Your coach can then make adjustments where needed.

Yes. That's one of the biggest differences with Coaching. Your plan can evolve with you rather than you having to fit yourself around a generic program.

Yes. Coaching members get everything included in Move + Nourish, plus personalised training, nutrition and direct coach support.

The MAK Community is a space to connect with other women doing the program, support each other, share wins, ask questions and stay accountable along the way. We want you to feel like you're doing MAK alongside other women, not on your own. You'll also get access to bonus workouts, live sessions, webinars, guest speakers, extra resources and more as the community grows.

The MAK app is where you'll find and follow your workouts, track your training and work through your program. The MAK Community is where you connect with us and other MAK members, ask questions, share wins, stay accountable and access additional MAK content and resources.

Not at all, but we'd love you to. You can use MAK entirely at your own pace, but we created the community because we believe there's something pretty powerful about doing it alongside other women. Jump in as much or as little as you like.

No. How you choose to track your progress is completely up to you. The MAK app gives you the option to track things like weight, measurements and progress photos if you want to, but none of it is compulsory. Progress can look different for everyone. Getting stronger, feeling fitter, having more energy, being more consistent, feeling better in your clothes or simply making movement part of your routine all count.

Send us an email at hello@methodbymak.com and we'll help you get sorted.

Once you join, you'll receive instructions for accessing your training and joining the MAK Community.

Your membership is billed monthly using the payment method you provide when you join. To pause, cancel or update your card, log in at community.methodbymak.com and open Billing.

Yes. Your MAK membership will automatically renew each month until you choose to cancel.

Move and Move + Nourish have no minimum commitment. MAK Coaching has an initial 2-month commitment, giving you and your coach time to work towards your goals and make adjustments along the way. After your first two months, your membership continues month to month.

Yes. You can upgrade or change your MAK membership if you decide you want more or less support. Any changes will apply according to your billing cycle.

Yes. If you need to take a break, you can pause your membership for up to one month at a time, up to twice within a 12-month period. Your payments and access to the MAK app and Community will be paused during this time and automatically resume at the end of your pause period. Pause requests need to be made before your next billing date.

Move and Move + Nourish have no lock-in contracts. You can cancel at any time and you'll continue to have access until the end of your current billing period. MAK Coaching has an initial 2-month commitment. After your first two months, your membership continues month to month and you can cancel before your next billing date.

You'll continue to have access until the end of your current paid membership period. After that, your access to the MAK app and Community will end.

Because MAK is a digital membership and access is provided immediately, we generally don't offer refunds for change of mind or unused membership time. If you think you've been charged incorrectly or there's an issue with your membership, get in touch with us and we'll look into it.

Everyone is different. Your results will depend on where you're starting, your goals, consistency, nutrition, recovery and what else is going on in your life. MAK isn't about quick fixes. It's about building a way of training and looking after yourself that you can actually stick with.

There's no "behind" here. Missed a session? Had a chaotic week? Just pick things back up when you can. You don't need to double up workouts or punish yourself for missing them.

No. MAK is about building strength, fitness, confidence and consistency through movement and nutrition. You can absolutely join with your own body composition goals, but MAK isn't built around chasing a number on the scales.

No. MAK started with movement, but it's about much more than workouts. Depending on your membership, you'll have access to training, nutrition guidance, coaching and the MAK Community. It's about giving you the tools, support and community to look after yourself while still having a life outside of it.