Online Coaching

Any information disclosed through email, consulting, coaching, mentoring, or at seminars is purely for educational purposes only. It is not to diagnose, treat or cure. If you suspect any disruption to your health, it is advised that you seek advice from your registered health professional.

Gym Wangara Online Coaching Team MH

The Coaching of a Lifetime

At MH Performance we are a hybrid coaching company dedicated to bringing the best in health, nutrition, wellness and performance to females.

We help 1000’s of women find the path back to health by building resiliance, nurturing confidence and creating belonging.

Collectively, we have over 20 years of experience.

Our goal is to redefine healthy, educate, empower and enable females to live their lives optimally.

Experience Supporting the Following Conditions

  • Acne
  • Adenomyosis
  • ADHD
  • Adrenal Fatigue
  • Amenorrhea
  • Anemia
  • Anorexia Nervosa
  • Anxiety
  • Asthma
  • Bacterial Overgrowth
  • Bacterial Vaginosis
  • Binge Eating Disorder
  • Bloating
  • Brain Fog
  • Bulimia
  • Candida
  • Celiac Disease
  • Chron’s Disease
  • Constipation
  • Depression
  • Diarrhea
  • Endometriosis
  • Estrogen Dominance
  • Fertility
  • GERD
  • H Pylori
  • Hair Thinning
  • Hashimoto’s
  • Hay Fever
  • Headaches
  • Hirsutism
  • Hormonal Dysfunction
  • Hyperthyroidism
  • Hypothyroidism
  • IBS
  • Insulin Resistance
  • Intestinal Permeability
  • Insomnia
  • Low Bile Function
  • Low Energy
  • Low Stomach Acid
  • Lower Back Pain
  • Lupus
  • Mould Toxicity
  • Multiple Sclerosis
  • Oligomenorrhea
  • Orthorexia
  • Osteopenia
  • Osteoporosis
  • Parasites
  • PCOS
  • Pelvic Congestion
  • Syndrome
  • PMDD
  • PMS
  • Psoriasis
  • Reflux
  • Rheumatoid Arthritis
  • SIBO
  • SIFO
  • Thrush
  • Type 2 Diabetes
  • Urinary Tract Infections
Weight strength training Gym Wangara


Our service is NOT for you if…

Coaching Options

Nutritional Coaching Only

This is for you if…

  • You want to take complete control of your heath (gut, hormones, metabolism and/or autoimmune disorders)
  • Are serious about making a positive change to your health
  • Need specific nutrition assistance for a specific health issue
  • You are confident with your own training
  • Are friendly, coachable and willing to learn

Nutrition and Strength Coaching Combined

This is for you if…

  • You want to take complete control of your heath (gut, hormones, metabolism and/or autoimmune disorders)
  • You want to get gain muscle, decrease fat mass, and/or lose weight
  • You have an existing gym membership or are willing to invest in one
  • You are serious about making a positive change to your health and body
  • Are friendly, coachable and willing to learn

VIP Body Recomposition Program

This is for you if…

  • You are 100% willing and ready to invest time, energy and funds necessary to completely alter your physique, health and mindset.
  • You are seriously committed to achieving a fantastic result.
  • Have an existing gym membership or are willing to invest in one.

Functional Labs

Functional labs can be ordered additionally to any coaching package that includes nutrition.

Testing is a great way to see exactly what is going on in your body to identify any issues you are having and allow us to write the most appropriate nutrition, training, supplementation and lifestyle plan for you.

Your Journey

Gym Wangara Online Coaching 01

The Brief

You tell us your goals plus your training, nutrition, and health history in our MH health data collection form.

Gym Wangara Online Coaching 02


Your coach will complete your customized nutrition and training plan. We will also send you a video explaining exactly what we will be doing and how the coaching process works.

Gym Wangara Online Coaching 03


You submit your weekly check-in form, log your food and training in your app for your coach to review each week and provide you feedback.

Gym Wangara Online Coaching 4


We take the necessary action to deliver your result based on your individual biofeedback

Gym Wangara Online Coaching 5

Get Results

You take control of your health, eliminate your symptoms and learn continuously through this entire process.


Gym Wangara Online Coaching 2

Everybody’s meal plan is different and based on a whole range of individual factors which we will collect from your information form and/or blood work analysis. We will typically start you off with 1 or 2 meal plan options initially and foods will range from what you indicated you like to eat, what is feasible to your lifestyle, and what is required based on your overall health status (including gut, hormones, and metabolic). Over time we will make adjustments and teach you how to flexible diet. Please note: if you have a long list of health issues then your plan may need to be basic and restrictive temporarily while we fix your health and get you into a position to be more flexible.

This will be different from person to person. If you have low qualitative and quantitative awareness around nutrition your coach may update your meal plan when required. However, our goal is to build your knowledge around nutrition and teach you to flexible diet. As we do that we will start to give you more control over your food choices and teach you how to swap them out. Markers we look for to see if your meal plan needs to be changed are; diet enjoyment, adherence, cravings, and hunger cues, and/or stalled progress.

This will be different from person to person. However, ideally, if we are reverse dieting you, we will try and alter calories and macros every fortnight IF you have been adherent to our recommendations. Or if you are seeing consistent results your coach may keep you on the same calories and macros until your progress starts to slow down. Once we go into a calorie deficit calories and macros could alter every 2-4 weeks depending if refeed days or diet breaks are required. Your coach will be able to make these decisions based on the data you provide us in your weekly email check ins.

No. We are not chefs. We are nutritionists. And you have hired us to get you a very specific result. We will recommend the foods for each meal and it is up to you how you would like to eat that meal (stir-fry, curries, etc). You will have access to our MH recipe book which does contain recipes with the calories and macros included. However, we recommend only utilising this once you become confident 26 MH Online Coaching Packages with the flexible dieting approach. Please note: if you have had a big history of gut and hormonal issues and we need to place you on a specific dieting protocol to rectify this some of these recipes may be off-limits to you. If this is the case for you it is best to wait until you are in a position to be more flexible.

The reason we have a minimum 16-week term is so we have time to educate you over this period. Depending on how competent you are with tracking your food in our app and depending on the state of your health will determine when we start to teach you how to flexible diet. Typically, after you have followed the meal plan consistently for 1-2 weeks we can commence teaching you how to flexible diet. The key here is we don’t want to overload you with too much too early in the coaching process. As this reduces adherence and becomes overwhelming. We teach you little bits over time as it becomes natural and habitual to your lifestyle to ensure maximal results.

This will be different for every person however it is worth considering that what has led to your current situation has likely accumulated over many years. So naturally, it’s not something that can be turned around in days or weeks. We can have a significant improvement in symptoms in a few weeks however depending on your history and issues it could be much longer.

We choose the foods in your plan based on several factors. The foods you previously have been eating, the foods you listed you wanted to eat in your information sheet, the foods your body requires based on the information you gave us, and/or what your blood work analysis says. For example; if your bloods show lowered T4 and T3 production (thyroid function) that tells us you have a deficiency in both iodine and selenium. So we may include fish and brazil nuts in your plan to get you the daily dose of these nutrients. If you indicated in your information sheet you suffer from bad PMS we may include foods higher in magnesium and B6. And if you indicated you suffer from a lot of gut issues we will give you foods that have been shown to improve the diversity of the gut microbiome.

Yes. A study done on over 2000 people found that; 59% were low in chromium, 49% were low in magnesium, 47% were low in zinc, 46% were low in calcium, 40% were low in selenium, 37% were low in potassium, 25% were low in iron and 25% were low in  copper. These mineral deficiencies pose serious risks to achieving optimal health, performance, and body composition. Reasons for these deficiencies are that our food is now of much lower quality, soil erosion has contributed to 50% loss in mineral content (this study was done over 30 years ago so we can speculate it would be a lot less now) along with pesticides and fertilizers which have destroyed the soils bacteria and as a result minerals leading to low magnesium, zinc, iron, and calcium. Ideally, we like to see blood work prior to recommending supplementation however if we don’t have blood work we will use the symptoms presented in your information sheet to determine your requirements.

Yes. The main brands that we recommend are Thorne, Designs for Health, Metagenics, and Trilogy Nutrition which are all TGA and FDA approved. If you prefer to use different or cheaper brands of particular supplements we recommend that is your choice.

Your training program will be updated every 6-weeks and exercise complexity, training volume and intensity will be altered in each phase as your strength, endurance, movement efficiency, and body composition improve. Each phase builds on the previous and is appropriately periodized and structured to get you continual results.

Yes absolutely. If you are Perth-based you can add in extra PT sessions when you like. This does incur an additional fee and will largely depend on the coach’s availability. Please email admin@mhperformanceco if you would like to do this at any point.

When it comes to blood work there are both pathological and functional ranges. If you get bloods done at your local GP they utilise pathological ranges which are based on the average of the population that gets tested. If you think of the most common people that get blood tests it tends to be the elderly and sick people. So their ranges are quite broad and aren’t really applicable to people like you and me who are just chasing optimal health, body composition, and performance. We utilise functional ranges which are a lot more narrow and a lot harder to hit but if we can hit them then you are going to feel like a new person. This is why when we look at blood work we often pull almost over a dozen markers that are out of optimal ranges and we correlate this with the symptoms presented in your information form to draw conclusions about what may be going on with your body. Remember, symptoms are not normal they are clues from the body about what is happening internally. And they are almost always reflected in blood work and we are trained to look for these. For example; Vitamin D is actually a really good example of this. The pathological range for Vitamin D sits very low and it was actually lowered a few years ago because the population as a whole was low, so they lowered the bar to make it easier for everyone to hit it. Most doctors think that if you don’t have rickets (a condition associated with very low Vitamin D) then you are replete in vitamin D. Which is only 400IU per day. However, this could not be more wrong. The real question is, how much do we actually need to be healthy? health is not merely the absence of disease but complete optimisation of all body systems (gut, hormones, mental health, dental, hair/skin/nails, physical health, performance, menstrual health, home health, spiritual health, relationships, and immune health). The current RDA for Vitamin D sits at 400 IU per day which as I previously mentioned is the amount required to prevent rickets. The current RDA is based on this and doesn’t take into account vitamin D levels needed to prevent other conditions that may  be associated with vitamin D deficiency. For example; gut issues, bone health, autoimmune disorders, and mental health. For example; vitamin D is essential for the conversation of serotonin (which is essential for mood, satiety, and gut motility) and interestingly 1 in 2 people that have depression are also deficient in vitamin D (from an optimal range perspective), it also plays a role in glucose homeostasis and assists with insulin production and secretion with deficiency being associated with glucose intolerance.

This is different for every person and depends on the issues and symptoms you have and how long you have had them. Typically, however long you have had issues for it will probably take nearly the same time to fully heal. However, we can get a marketable improvement in symptoms in a matter of weeks or months (some people even days) but complete healing will take a lot more time. It also depends on how adherent and consistent you are with following the program. You will only get out what you put in and you need to be willing to work to overcome extenuating gut issues.

If you have a question outside your normal check in please feel free to email your coach or send them a message on their preferred platform. Please bear in mind our coaches only respond to emails and messages during business hours (9-5 pm Monday to Friday).

Yes, a Zoom call between you and your coach will be arranged prior to you starting. Once we have your information sheet and/or any blood work or pathology testing we will get to work on your plan. Once your plan is done, we will record a video on Loom (where you will get to see our face) explaining everything to you and how it will work. We do expect you to have lots of questions early on so please do not hesitate to reply to that email with any and all of the questions you have. There is NO dumb questions when it comes to this and an open line of communication and trust with your coach is necessary for you to get the result you want.

Our training programs are completely individualised. So, if you have a home gym, please send through a picture of all of your equipment and if you have adequate equipment we can design your training program based on the equipment in your home gym.

Real People, Real Results

Why Should you Listen to us?

Instead of listing our qualifications and boring you with even more content. I will let our members tell you about their experience working with us!

Ella Stenning
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I joined MH performance after 9-10 years of unexplained stomach issues and had been to just about every specialist with no improvement or answers. Lewis has completely changed the game for me and I'll be forever grateful! I've had such positive changes - not only in terms of stomach pain but in my mindset and relationship with food. The education and support from Lewis over the last year has been above and beyond! I've been recommending MH performance to anyone who will listen!
Olivia Panossian
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I started at MH as I was struggling with bloating after every meal and found I could never lose fat no matter how much I trained. This put me in a downwards spiral both mentally and physically. Right now I am the strongest and the leanest I have ever been since starting at MH, and not only that but I am now able to listen to my body and know what it needs! My favourite thing is seeing all the coaches, they are the most knowledgeable and the most supportive people I know! If you are willing to be the best version of yourself, I highly recommend!
Bille Schembri
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I’ve started online Coaching with Mandy from MH Performance at the beginning of 2021, all I can say is shes absolutely AMAZING and has helped me mentally and physically with my relationship with health and nutrition. She is so thorough and always has your best intentions at heart. Ive never been able to find anyone like I have with Mandy. Even though this is only the beginning she’s manage to take me such a huge way. I can’t thank Mandy enough and would recommend Mh Performance to everyone.
Dea Effendi
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If you are looking to start your health journey start here, actually, even if you’re a pro gym-mer you can probably benefit a lot from the team! MH Performance is a boutique gym that not only teaches you how to workout properly but also teaches you about nutrition and the whys of it all. Love the team, friendly, supportive, and they definitely know what they are talking about. I have learnt so much, it’s not just about working our hard but also smart! It’s a great investment, trust me.
Gabi Sullivan
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Highly recommend Mandy & the team at MH performance. Everyone is so friendly and welcoming. Mandy has made me feel so comfortable and confident in weight training. I have honestly seen amazing results with building muscle and learnt so much about my hormones and relationship with food / calories since starting with her over a year ago. Thank you so much!
Lucy Kelsh
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Mandy is the most well educated and supportive coach I have ever had! I am an online client but everytime i set foot in the gym all the staff are so welcoming and friendly, amazing little crew theyve built with a great attitude to whats truly important in fitness!
Hannah Mancakas
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Cannot recommend Mandy and all of the team highly enough. So friendly and so full of knowledge and care for each individual person that walks through the doors or online support. I first went to Mandy as i was having trouble with gut issues, i had exhausted all hope but she has taken the time and care to get me on the right track to fix my issues at the root. I attended the 8 week bootcamp during lockdown and now attending round 2 of the bootcamp in the gym and the professionalism and lack of judgement for all members is amazing. Great value for the life changing perspective and that is not an over exaggeration and worth every penny!
Emily Davies
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Mandy has honestly changed my life. Not only has Mandy helped heal my gut issues but she has guided and helped me switch my focus from body aesthetics to focusing on my health and the way I feel. I have genuinely never felt more confident, happy and healthy within not just my body but my mind and I thank her for this. Her knowledge is so powerful and it has honestly taught me so much. I cant wait to continue this journey with Mandy and learn along the way

Collaborated With & Courses Done With


This is for you if…

Included in the package:


This is for you if…

Included in the package:


This is for you if…

This is not for you if:

Included in the package:



Functional labs can be ordered additionally to any coaching package that includes nutrition.

Testing is a great way to see exactly what is going on in your body to identify any issues you are having and allow us to write the most appropriate nutrition, training, supplementation and lifestyle plan for you.

Lab work allows us to get a graphical representation that can help in the assessment of conditions such as:

We can order a variety of tests and you are welcome to have a discussion with us about what test would be best suited to you.

We generally recommend either the Metabolic Panel Test or The Microbiome Check (or both depending on the person).

We have outlined both tests for you on the following pages.

Nutrition Only
Nutrition & Training
Recomp Package
4 months
4 months
3 months
9 months
Private 1:1 Coaching Consult Online
Private 1:1 Coaching Call (once a month with
your coach
Exercise Video Technique Assessment
Weekly Email Check-Ins with Feedback/Changes
Customized Nutrition/Macro Plans
Customized Initial Meal Plan
Customized Supplementation Plan
Nutrition/Macros Periodised based on Training Phase
Customized Training Program
Meal Planning Assistance, Recipe Ideas and Tips
MH Performance Recipe Book
Measurement Tracking, Progress Photos and Food/ Macro Trackers
Access to Members Only Health, Nutrition & Performance Video Series
Access to MH Online Team Facebook Group
MH Logo main

1 on 1 Coaching Application Form

If you are interested in working with our team of strong women striving for optimal health and performance and to make sure you are suited to the program. Fill in the below questions to apply for a consultation with our coaching team!


Metabolic Panel Test

This is a complete blood pathology panel for personalised nutrition analysis. It includes testing for the following:

How it works

  1. Once the test is ordered you will receive an invoice from i-screen, when this is paid you will be able to download the pathology form
  2. Print this off and take this to your local Western Diagnostics
  3. You must be fasted for this test (no longer then 16 hours), have not trained for 2 days prior, have stopped taking all supplements 3 days prior AND be hydrated (have drank at-least 1L water in the 3-4 hours prior)
  4. Once the test is completed it will be uploaded to our private client portal within a few days
  5. Once we receive your results, we will use your intake form information as well as main health concerns and symptoms to interpret your results and create your healing protocol.
  6. We will record a video walking you through your lab test results, what they mean, and how this related back to your main concerns along with our plan moving forward.

Metabolic Panel Test

This is a stool test to analyse beneficial, and opportunistic bacterial,
as well as identification of potential viral or parasitic bacteria.

It tests the following:

This test is helpful for people who are struggling with:

How it works

  1. Once the test is ordered you will receive an invoice from i-screen, when this is paid you will be mailed your testing kit within one-week. You will complete the test according to instructions and mail back to the lab.
  2. Once the test is completed it will be uploaded to our private client portal within 1-2 weeks.
  3. Once we receive your results, we will use your intake form information as well as main health concerns and symptoms to interpret your results and create your healing protocol.
  4. We will record a video walking you through your lab test results, what they mean, and how this related back to your main concerns along with our plan moving forward.
  5. Please note: if you are in our online or 1o1 coaching program you ONLY pay for the test ($225)