Performance Coach Phil

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.

08/09/2026

If you've never tried side-lying lateral raises, you're missing out.

One of the biggest benefits is that the side delt is under tension right from the start of the movement.

With a standing lateral raise, there's very little tension at the bottom because the dumbbell is sitting directly under your shoulder.

The incline changes that.

A few things I focus on:
1️⃣ Slight bend in the elbow
2️⃣ Lift to about shoulder height
3️⃣ Control the lowering phase
4️⃣ Don't chase heavy weights

The side delts respond really well to quality reps and consistent tension.

Give these a crack next shoulder day.

Progressive overload isn’t just "add more weight.”That’s one way to progress... but it’s not the ONLY way.You can progre...
06/09/2026

Progressive overload isn’t just "add more weight.”

That’s one way to progress... but it’s not the ONLY way.

You can progress your training by:
→ Lifting more weight
→ Doing more reps with the same weight
→ Adding productive training volume
→ Improving technique and control
→ Getting the same work done with less rest
→ Performing the same load and reps at a lower perceived effort

But here’s where people get it wrong…

You don’t need to progress something every single workout.

Progressive overload is something you look at over time.

If last month you were benching 70kg for 4 sets of 5-6, and now you’re handling 75kg in the same rep range with similar technique and effort…

You’ve progressed.

Even if some sessions looked like:

6, 6, 5, 5.

Or you had to drop the weight slightly on your final set.

That’s why I don’t judge progress by whether every workout looks “better” than the one before it.

I look at the trend.

More work. Better ex*****on. Greater capacity. Over time.

That’s progressive overload.

Not forcing another 2.5kg onto the bar every Monday because Instagram told you to.

Save this for the next time you think your training has “stalled.”

03/09/2026

Let me clarify something before the internet does what the internet does 😂

Having a big client base doesn’t make you a bad coach.

I know coaches managing 50+ clients themselves who do an incredible job. They’re organised, attentive, make adjustments when needed and genuinely COACH their clients.

The number isn’t the issue... The standard of service is.

And I’m absolutely all for scaling. I’m a businessman myself and growth is necessary.

But if your growth means clients paying premium prices are being left unattended for 6+ months, something is seriously wrong.

Sometimes a client doesn’t NEED changes. That’s coaching too.

But there’s a big difference between intentionally keeping things the same because they’re working… and simply not paying attention.

As my own client base grows, I’m building a team rather than allowing the quality of my coaching to drop.

And that’s exactly why we’ve added Team Management to on the Enterprise plan.

Add unlimited coaches. Assign clients. Share recipes, ingredients and branding across your team.

Scale the business. Not at the expense of your clients.

01/09/2026

If all you do for triceps is pushdowns… add an overhead movement.

The standing barbell overhead tricep extension is one of my favourites because it puts the long head of the tricep into a stretched position.

A few things I focus on:
👉🏼 Keep the elbows pointing forward
👉🏼 Lower the bar under control
👉🏼 Get a good stretch
👉🏼 Don't rush the rep

You don't need to load the bar with heaps of weight.

A controlled rep with a good stretch will do a lot more for your triceps than throwing the weight around.

30/08/2026

Easy to forget this when you’re tired, busy or just can’t be bothered.

You don’t have to train. You GET to.

You GET to move your body, look after your health and build yourself into someone stronger.

Not every actually GETS to do those things. Don't take it for granted.

Doesn’t mean every session is fun.

Just means it’s worth remembering that the stuff we complain about is often the stuff we’re lucky enough to be able to do.

27/08/2026

Bought the Garmin Fenix 8 a month ago.

Garmin releases the Fenix 9 today.

Excellent. Love that for me. 😂

Fenix 8 owners… we upgrading or pretending we didn't see this?

26/08/2026

No sled. So apparently sled pulls were off the menu.

Nah. 😂

Box jump box.
TRX straps.
Battle rope.
Couple of plates for resistance.

Congratulations... we have a make shift sled.

It’s not pretty. It’s definitely not what the manufacturer intended. But it did the job.

And there’s probably a lesson in that beyond training.

We waste a lot of time waiting for the perfect setup.

The perfect gym.
The perfect program.
The perfect week to start.
The perfect amount of motivation.

Sometimes you just need to look at what you’ve actually got and find a way forward.

Perfect conditions are overrated. Resourcefulness isn’t.

Save this for the next time “I don’t have ___” starts becoming the reason you don’t train.

Bit of context before the exercise police come for me…These exercises aren’t automatically “bad.”They’re just usually no...
25/08/2026

Bit of context before the exercise police come for me…

These exercises aren’t automatically “bad.”

They’re just usually not the best option for most people when there are safer, more effective movements that are easier to progress.

Behind-the-head pulldowns can put the shoulders in a rough position.

Sit-ups and side bends often turn into a heap of spinal movement without giving you much more than better options would.

The abductor machine isn’t useless, but it probably doesn’t deserve half your leg session.

And bench dips? Your shoulders have been through enough.

Could you still do them? Sure.

But just because an exercise burns doesn’t mean it’s doing something useful.

23/08/2026

Adding weight to your pull-ups is a great way to build strength and size…

But only after you've mastered your own bodyweight.

Too many people rush to add plates before they've nailed the basics.

Think about driving your elbows down, pulling your chest towards the bar, and controlling every rep on the way back down.

The extra weight should make a good movement better.

Not hide a bad one.

How many strict pull-ups can you do? Drop it in the comments!

21/08/2026

At this point, my explore page knows what I’m training for before I do.

Sleds. Wall balls. Running. People lying on the floor questioning their life choices.

Apparently I have a type.

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