ONLINE TRAINING PROGRAMS
From only $19.21 per week

ProCoach Workouts are 12 month periodised programs for both men and women and are designed by world class exercise physiologists and strength coaches. They are designed to get you fit, strong, powerful and – most importantly – keep you injury free for life.

When you begin any of the workout programs, you will initially receive ‘exercise on boarding’ cards. Over the first 5 days you will have brief videos to watch and short breathing and posture, upper body, and lower body assessments to do.
 

For all workout programs, exercises start in Week 2. You will automatically receive 3-4 workouts every week; and each day you will receive a Workout Card and a Review Card.

We take a long term approach to your training, and teach you how to put the basic pieces together first; walk before you can run, so to speak. The beginning of your program is focused on refining movement quality in fundamental patterns, such as squatting and lunging while balancing your joints. This will help you to make greater progress in the long run by giving you the foundation needed to train hard in a wide range of exercises at an intensity right at the edge of your ability.

ProCoach Workouts comprise of 28 different programs including fat loss or muscle gain. There are also programs designed to work around either chronic or acute injuries and many more.
 

Before utilising ProCoach Workouts, you will need to complete a Pre – Exercise Screening Questionnaire and an Intake Questionnaire. There are particular questions in these that will help us to assign you to the best workout program for your needs, experience, goals and injuries. 

"Would highly recommend Alana as a personal trainer! She has a host of formal qualifications, a result of her passion for learning about all things fitness related. Personally, she has a vibrant and caring nature. She is fun and positive person to be around. Alana knows a range of strategies to help others become stronger and physically capable. Her home studio is a private and comfortable setting and is very convenient for Mums to get to being so close to the State School."

Andrea (36) Sunshine Coast

The Workout Card contains the workout options and exercises. You have 4 options to select from.
 

Full Workout (gym-based): When you have access to a gym.
 

At-Home Workout:  Variation of the full gym-based workout but designed to be done with minimal equipment. A great and effective option for when you want to train at home, or when you are travelling. You will only need one dumbbell, an exercise band, and something to anchor the band to.
 

Quick Workout: Busy, rushed, or looking for a brief ‘hit’ of exercise that isn’t a full session? Try the quick workout. A condensed version that hits the main goals of each workout; you can get your workout done in about 30 minutes or less. Also a good option if you feel your body needs a bit of a break but you do not want to take the day off entirely.
 

Do Your Own Workout:  You can always choose to do something else.

Once you have selected one of the first 3 options, the exercises will appear. The exercises are listed in order of expected completion. There are written instructions for each set, including reps and rounds. Each exercise has a complete list of guidelines, including photos and a HD quality demonstration video. The programs have built in variations and modifications, so you can make adjustments as needed.
 

Your program can be changed when required. For example, if you injure yourself, MAK Coaching can easily move you to an appropriate injury-related workout program. Remember we can nearly ALWAYS train around an injury.
 

Each day you are also assigned a Review Card. You click yes or no to completing your workout for that day.
 

MAK Coaching will track your consistency; provide you with personal accountability; coach and support you through the program; and guide you when working through blocks and setbacks.

One off Training Plans - $179.00 (Available early 2019)
 

  • Pre - Exercise Screening Questionnaire.

  • Comprehensive Health and Fitness Questionnaire including goal setting.

  • 7 day resistance plan. Individualised exercise program tailored to your ability, access to equipment and goals:

    • Full body workout​

    • 2 day split; or 3 day split as required and depending on training experience.

  • Full written instructions on how to execute each exercise correctly and efficiently.

  • Weekly Training Record for you to record your progress.

  • The Extras eBook. A complete manual with information on all the training extras. Includes:

    • Warm up options​

    • Mobilisation and Activation Drills

    • Cardio - including moderate intensity and HIIT options

    • Progress tracking recommendations

  • Nutritional Guidelines eBook. A comprehensive guide to help you develop positive eating habits and achieve your goals. Includes:

    • HOW to eat, WHAT to eat and HOW MUCH to eat​

    • Supplement suggestions

    • Essential skills to master

  • Also includes the Calorie Counting Debunked Infographic bundle which covers:

    • The Cost of Getting Lean​

    • The Problems with Calorie Counting

    • The Portion Control Guide

  • Email support.

 

MAK Coaching recommends plan updates every 6-8 weeks to ensure your results don’t plateau.
$99.00 per update.

12 MONTH ONLINE ProCoach™ WORKOUTS

Weekly

$24.99 per week
(Recurring payment
for 52 weeks)

Monthly

$99.00 per month

(Recurring payment for 12 months)

Discounted One-Off Payment

$999.00 - Available via bank transfer only.

Please contact alana@makcoaching.com.au

3 MONTH TRIAL ONLINE ProCoach™ WORKOUTS
If you wish to experience some of what this 12 month periodised strength training program has to offer without committing to the entire program, then this is the option for you. However, please remember that the program starts off slowly by refining your movements and balancing your joints which will in turn help you become fitter, stronger and more mobile than ever before. For the best results, MAK Coaching highly recommends you complete the 12 month program.

Weekly

$34.99 per week
(Recurring payment
for 12 weeks)

Monthly

$119.00 per month

(Recurring payment for 3 months)

Discounted One-Off Payment

$327.00 - single payment

(Available via credit card or bank transfer)

Approaching the three month mark in your trial, should you choose to continue for the further 9 months of the program the 12 months prices will apply.
Purchasing these programs together saves you $$$ and delivers fantastic results with one of the most holistic coaching programs available. For as little as $39.99 per week you receive 12 months of nutritional coaching AND 3-4 workouts delivered to your inbox every week for 12 months.
MAK Coaching using ProCoach™ from Precision Nutrition gives you a seamless health and wellness experience. Nutrition, lifestyle and exercise are integrated, tracked and supported which keeps you accountable and working towards your goals.
12 MONTH ONLINE WORKOUTS & NUTRITIONAL COACHING USING ProCoach™

Weekly

$39.99 per week

(Recurring payment for 52 weeks)

Monthly

$158.40 per month

(Recurring payment for 12 months)

Discounted One-Off Payment

$1,599 - Available via bank transfer only.

Please contact alana@makcoaching.com.au

3 MONTH TRIAL ONLINE WORKOUTS & NUTRITIONAL COACHING USING ProCoach™
If you wish to experience some of what this strength training program and nutritional coaching have to offer without committing to the full 12 months, then this is the option for you. However, the magic of this mind and body transformation happens as you delve deeper into what makes you tick, and you really discover why you behave as you do and, you become fitter, stronger and more mobile than ever before. For the best results, MAK Coaching highly recommends you complete the 12 month program.
Approaching the three month mark in your trial, should you choose to continue for the further 9 months of the program the 12 months prices will apply.

SAVE 20%

AND PROCOACH WORKOUTS!

WHEN YOU COMBINE PROCOACH NUTRITION

Weekly

$55.99 per week
(Recurring payment
for 12 weeks)

Monthly

$190.00 per month

(Recurring payment for 3 months)

Discounted One-Off Payment

$524.00 - single payment

(Available via credit card or bank transfer)

 

Peregian Springs

QLD, Australia

alana@makcoaching.com.au

Tel: 0450 528 934

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