The Coaches

AMANDA WILSON aka - Mandi

Mandi is the Owner of CrossFit Contessa & Contessa South. She is passionate about empowering women through health and fitness, which is why she has dedicated a large portion of her life to creating spaces in which women can thrive unapologetically.

Mandi’s approach to training is that it should be safe, fun and effective – what’s the point in being super fit if you’re injured half the time, or dread heading to the gym?

Mandi believes that you have to be consistent and put in the effort to see results. If you show up and work hard, the progress will happen.

It’s all about each person’s unique journey, and Mandi has built a community of women who support that – 100%.

Industry experience: 14 years.

     Qualifications:

  • CrossFit Level 3 
  • CrossFit Gymnastics
  • CrossFit Kids
  • CrossFit Scaling
  • AWF Weightlifting
  • Certificate III & IV in Fitness

CANDICE LAMB

Candice is the Owner of Contessa South, General Manager at CrossFit Contessa & Contessa South and our consulting physiotherapist who also works for Sports & Spinal Physiotherapy in Maroochydore.

She believes in treating injuries and pain through advice, exercise and movement, with a huge focus on self management. Candice has a background in weightlifting, having competed in bodybuilding shows for WFF, INBA and IFBB. Now an avid CrossFitter, she implements all of this knowledge into her treatment protocols.

As well as being a general Musculoskeletal Physiotherapist, Candice is also a Womens Health and Pelvic Floor Physio. She can assess and treat a wide range of conditions involving the bladder, pelvic floor and bowel, and is very passionate about empowering women to learn more about their bodies.

Candice is available by appointment for initial assessments at CrossFit Contessa, where she can map out suspected diagnosis, prognosis and treatment recommendations. If necessary, ongoing treatment will occur at the clinic, with regular reviews in the gym and feedback to the coaching staff to ensure correct treatment plans are being met and maintained. 

Industry experience: 5 years.

     Qualifications:

  • CrossFit Level 1
  • CrossFit Gymnastics

J is resident pocket rocket. Also our number 1 "woo" girl.

After moving to the beautiful Sunshine Coast late 2018, J, her Husband Nick and dog Coco haven't looked back.  J had been coaching for the last six years alongside Fittest Woman on Earth Tia-Clair Toomey & [apparently the Fittest Coach on Earth haha] Shane Orr. J gained so much experience, knowledge and passion along the way and gets to share that with our girls, everyday at Contessa.

J is a Level 2 CrossFit Coach and also a certified Personal Trainer.

In Gladstone, J ran her very own PT business, Rx Evolution, where her goal was to inspire and motivate others to find the fun in fitness and help them achieve their personal goals. This stemmed from her own journey with health & wellness, where she had been through ups and downs of mistreating her body, hating exercise and anything to do with sports, to finding CrossFit, falling in love with the variety and focus on FUN, SKILLS and FRIENDSHIPS.

CrossFit has taught J so much more than just fitness; Her journey with health and self-love has been a transformation; physically, emotionally and mentally. 

J is passionate about helping other women find THEIR self-love and be the best version of themselves.

Industry experience: 10 years.

     Qualifications:

  • CrossFit Level 2
  • CrossFit Gymnastics
  • Certificate III & IV in Fitness

Rhian Roussos aka - Riz

Riz has spent her entire life feeling most useful when helping others. Over the past ten years, she's honed her skills to be able to coach any person of any fitness level start or continue their training journey.


Riz loves Coaching because there is nothing quite as amazing as watching someone do something they never thought they could, or do something that scared or really challenged them.

In Riz's eyes, health and fitness isn’t just about what you do in the gym. The impact it can have on someones life and the improvements it can make in someone's self confidence flows onto everything in their lives outside of the gym. That’s so powerful.

This is why she loves Coaching at Contessa. It's what we do, everyday. 

Rhian's industry experience is exceptional. Some of her recent professional achievements are;
Head programmer - Treign, an all women's fitness space in Sydney.
Creator - The Baseline Program and Podcast.
Assistant S&C Coach - The Ipswich Jets football team.

Industry experience: 10 years.

     Qualifications:

  • CrossFit Level 1
  • Strength & Conditioning Level 1
  • Certificate III & IV in Fitness
  • Precision Nutrition Level 1