Performance Coach Phil

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Port Adelaide, SA
Performance Coach Phil

Welcome to Performance Coach Phil — where coaching is never cookie-cutter.

Whether your goal is sustainable fat loss, lean muscle gain, or comp prep with a conscience, we design programs around your life, not someone else’s template.

03/11/2026

100 DAYS. 10,000+ STEPS A DAY. 🚶‍♂️🌴

And somehow, day 100 landed me on the streets of Seminyak, Bali. 🇮🇩

Over 1 million steps in 100 days.

Not every day was convenient. Some days were busy, some I couldn’t be bothered, and some required a bit more effort to get them done.

But that’s kind of the point.

Building a healthy lifestyle isn’t about having the perfect routine or being motivated every single day.

It’s about creating habits that fit into your life, wherever that life takes you.

Workdays, weekends, holidays. It all counts.

And no, you don’t NEED 10,000 steps every day to be healthy. It’s simply a target I set myself and decided to stick to.

100 days down. Let’s see how far we can take it. 💪

What’s the longest you’ve managed to keep a daily habit going?

02/11/2026

What happens when you stop taking weight-loss medication? 💉

The research is raising an important question about what happens AFTER the weight comes off.

A 2026 systematic review examined weight regain following the discontinuation of GLP-1 and related weight-management medications.

One semaglutide trial found that participants regained approximately two-thirds of their previous weight loss within a year of stopping treatment.

Does that mean these medications don’t work? Absolutely not.

They can be incredibly effective tools for weight management.

But weight loss and long-term weight maintenance aren’t necessarily the same challenge.

And that’s where a sustainable strategy matters.

🏋️ Resistance training to support muscle retention and strength.
🥗 Adequate nutrition to support health, performance and recovery.
🚶 Regular physical activity that fits your lifestyle.
🧠 Habits and routines you can maintain over the long term.

The research also suggests structured exercise may help with weight maintenance, although more evidence is needed.

The message isn’t medication versus lifestyle. It’s medication AND lifestyle, where appropriate.

And for some people, ongoing medication may remain part of their long-term treatment.

If you’re using weight-loss medication, work with your prescribing clinician on your treatment plan, including any decision to stop.

At The Performance Coach, we’re big believers in building the habits and physical capacity that support long-term results.

Because losing the weight is one thing. Maintaining your progress is another.

📚 Research: Metabolites, October 2026. https://www.mdpi.com/2218-1989/16/10/757

24/10/2026

Special Delivery 📦️

I've been using since 2018.

It's not only delicious, but it's also fantastic value.

I love it so much that I recommend it to my clients and even specify it in their meal plans inside

I buy in bulk, multiple flavours at once so I can create variety in my everyday use.

I even buy some for my clients as taste testing and free protein hits for post workout nutrition. 💪

Even better to support Australian brands 🐨

What is your go to protein powder? 👇️

21/10/2026

Want to build some solid shoulders? 💪🔥

Let's talk alternating dumbbell front raises!

A simple exercise that targets your anterior delts (front shoulders), helping build strength and size.

But like most exercises, it's not just about moving the weight. It's about HOW you move it.

A few tips to get the most out of these 👇
✅ Slight bend in your elbows
✅ Brace your core and keep your torso stable
✅ Raise the dumbbell to roughly shoulder height
✅ Control the weight on the way down
✅ No swinging or using momentum to cheat the reps!

And here's a little bonus tip 👀

Your front delts already get plenty of work from exercises like shoulder presses and bench presses, so you don't necessarily need to smash them with endless isolation work.

Think of front raises as another tool in the toolbox, not the whole bloody toolbox 😂

Quality reps. Progressive overload. Consistency.

That's how we build muscle. Not by throwing dumbbells around like we're trying to start a lawnmower. 🤣

Save this one for your next shoulder session! 🤘

17/10/2026

Some call it an identity crisis. I call it balance 😂🤘

Bit of heavy music, a little cardio, building businesses, lifting heavy s**t and being fit AF.

Oh, and lifting up the people around me while I'm at it ❤️

Not everyone's cup of tea, and that's cool.

Life's too short to fit into someone else's idea of who you should be.

Work hard. Train hard. Love hard. Be unapologetically you.

And never, EVER, grow out of your punk rock phase. 🤘😂

12/10/2026

Building a bigger, stronger back? Give the close-grip MAG pulldown a crack 💪

One of my favourite variations for getting some quality lat work in.

The angled grip feels super natural, takes some of the awkwardness out of your wrist positioning and lets you focus on what actually matters… pulling with your back.

A few things to remember 👇

✅ Chest up, slight lean back
✅ Drive those elbows down towards your hips
✅ Control the eccentric (don't just let the weight fly back up)
✅ Get a good stretch at the top

And boys, leave the ego at the door 😂

If you're swinging your whole body to move the weight, you're probably missing the point.

Less momentum, more tension. That's how we grow. 📈

Give these a crack next back day!

09/10/2026

It's big... very big.

It's new.

It has a lot of equipment.

It's worth checking out.

Did I mention it's big?

04/10/2026

4 x second places 🥈 But today was about so much more than medals.

I’m just so bloody proud of this woman.

Having now watched Tenille go through a comp prep for the second time, I know how much these few minutes on stage don’t show. The months of work. The early mornings. The hunger. The fatigue. The days where your body hurts, your head gets loud, and you still have to find a way to keep going any way.

The physical transformation is impressive, but it’s the mental grit required to get through this process that I’m most proud of. She committed to the goal, trusted the process and kept putting one foot in front of the other when things got fu***ng hard.

Being able to coach her through it all has been pretty special. But when the coach hat comes off, I’m even prouder to be the bloke who gets to stand beside her through life.

My client. My best mate. My wife. My PIC forever. ❤️

I know exactly what went into getting you onto that stage today, and I hope you’re as proud of yourself as I am of you.

Love you endlessly, Tenille TJ Janicki .

Now go eat some fu***ng food 😂❤️ 🍔

03/10/2026

Just out here trying to work out whether everyone got this fit naturally or I missed a memo somewhere 😂

HYROX is chaos.

Fast people.
Strong people.
People built like they were assembled in a lab.

I genuinely wonder if there will there ever be a natty-only division?

Asking for a mate.

Address

Port Adelaide, SA
5015

Website

https://www.theperformancecoach.com.au/

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