Personalised Coaching. Full Support. Real Results.

This is full support coaching built around clarity, structure, and responsibility, where your training, nutrition, and progression are managed deliberately so you can train with confidence and get results that last.

This is not a downloadable program.
This is hands on coaching with intent.

What Performance Is (and Isn’t)

Performance is the highest level of support within MHR Online.

Fully personalised training and nutrition
Ongoing adaptations as you progress
Weekly structured check ins
Direct access and accountability

Not generic online coaching
Not a static program
Not for people wanting minimal involvement

If you want guidance without full immersion, see Progression Coaching instead.

Who This Is For

Performance is designed for people who:

• Want a fully personalised coaching experience that adapts as they improve

• Need accountability to stay consistent and committed

• Are stuck running the same programs without progression

• Have specific physique or performance goals such as fat loss, muscle gain, strength, or conditioning

• Want direct, ongoing access to a coach who understands their history and goals

This is for people who are ready to be coached properly.

What’s Included

1. Fully Personalised Training Program

Custom training written specifically for you, based on:

• Goals

• Training experience

• Injury history

• Schedule and lifestyle

• Available equipment

Programming is delivered in structured 12 week blocks, with ongoing adjustments based on performance, recovery, and consistency.

Training integrates:

• Strength development

• Conditioning and work capacity

• Mobility and movement quality

• Injury risk management

Clear exercise cues, technique guidance, and reference material are provided where needed so nothing is left to interpretation.

2. Personalised Nutrition Coaching

Flexible, realistic nutrition support aligned with your goals and lifestyle.

This may include:

• Macro and calorie targets where appropriate

• Food based strategies for simplicity or flexibility

• Performance focused fuelling guidance

• Adjustments as your body and training demands change

Guidance stays within professional Personal Trainer scope and focuses on sustainability rather than rigid meal plans.

Education is included so you understand why it works, not just what to do.

3. Weekly Check Ins and Feedback

Weekly coach led check ins using:

• Video

• Voice

• Or call based feedback

Each review covers:

• Training quality and progression

• Recovery and fatigue

• Nutrition adherence and adjustments

Your program evolves as you do. Nothing stays static.

4. Ongoing Accountability and Direct Messaging

Direct access for:

• Questions

• Technique clarification

• Form checks

• Real time guidance

Response times are prioritised compared to lower tiers.

This level of access ensures accountability stays high and momentum is maintained, even when life gets busy.

5. Continue Beyond 12 Weeks

Each coaching block runs for 12 weeks.

At the end of each block, you can transition into continued coaching at a reduced ongoing rate, allowing you to:

• Build momentum

• Push further goals

• Maintain structure and accountability long term

Continuation is optional and intentional.

6. Data Driven Coaching Using Wearables (If Applicable)

Where available, wearable data such as:

• Heart rate trends

• Sleep quality

• Recovery scores

• Training load

can be integrated into coaching decisions.

This data is used to:

• Adjust training intensity

• Manage recovery demands

• Inform nutrition strategies

You also learn how to interpret your own data so you are no longer training blind.

Why Performance Works

Performance works because:

• Your plan is built specifically for you and evolves as you progress

• Training, nutrition, and recovery are aligned instead of treated separately

• You receive consistent feedback, refinement, and accountability

• Education is layered in so results are sustainable

This is not about short term motivation.
It is about building a system that holds up long term.

How It Works

1. Kick Off Consultation
   A detailed discussion around goals, training history, injuries, and lifestyle.

2. Program Delivery
   Your personalised training and nutrition framework is delivered shortly after onboarding.

3. Weekly Check Ins
   Progress is reviewed, challenges are addressed, and adjustments are made.

4. Ongoing Support
   Direct messaging access for feedback and guidance between reviews.

Performance Coaching Summary

Personalised Training Plan
Structured 12 week blocks, updated as you progress

Nutrition Coaching
Flexible, evidence based, lifestyle aligned

Weekly Check Ins
Video, voice, or call based feedback

Direct Messaging
Priority access and accountability

Foundation Library Access
Full downloadable PDF program library included

Ongoing Coaching Option
Continue after 12 weeks at a reduced rate

Best For
People chasing high level results with full coaching support

Where This Fits in MHR Online

Performance represents the highest level of support within the MHR system.

For comparison:

• Use Foundation Programs for fully written plans

• Use Build Your Own for self guided structure

• Use Progression Coaching for guidance without full immersion

All options are outlined clearly in the Support Spectrum.

Important Note

Performance Coaching requires commitment, communication, and responsibility on both sides.
This level is intentionally limited to ensure quality, focus, and results.