Lose fat, build muscle, and create structure across your whole week, not just your workouts. I help everyday people get real results through personalised training, nutrition, accountability and support for all the time you spend outside the gym, when meals, habits, and routine do the heavy lifting.
Most people overestimate what a few hours of training each week can do on its own, and underestimate what happens across the rest of the week outside the gym. Real results come from your daily habits, food choices, routine, consistency, recovery, and how well your plan fits your actual life.
That’s why online coaching is the core of what I do. You’re not just getting a workout or meal plan. You’re getting support, direction, accountability and ongoing adjustments across the full week, where real transformation actually happens.
This coaching is designed for people who want real results without extreme methods, generic plans, or starting over every Monday.
Simple, high-value coaching built around what actually gets results.
For people who want expert nutrition guidance, structure and accountability without full training support.
For people who want the highest level of support, with training, nutrition and accountability working together across the full week. This is the core service: support, direction and accountability for every day, not just the time you spend training.
A lower-touch option for those who want a personalised starting point without ongoing coaching support.
$15 per week ($149 one-time setup)
In-person PT is available as an add-on for active coaching clients only. This is designed for form refinement, accountability, and hands-on support where needed, not as a standalone transformation service.
$60 per 45-minute session
Available only to active Nutrition Coaching or Complete Online Coaching clients.
Ask about PT Add-OnYou’ll go through a detailed onboarding process so I can understand your goals, lifestyle, training background, food preferences and current challenges.
You’ll get a tailored training and/or nutrition plan built around your real life, not an ideal week that never happens.
Each week, we review your check-in, assess what’s working, and make adjustments so you keep moving forward with clarity and confidence.
These results didn’t come from random motivation. They came from structure, consistency, and coaching that fits the client’s life.
Lacey Linke, state-level boxer, safer weight cuts and better performance in camp
“Couldn’t recommend Phil enough. Across multiple fight camps, he changed how I approach making weight. Instead of feeling stressed and depleted, I stayed fuelled, avoided binge cycles, and performed better. Everything is clear, practical and adjusted to what is realistic for me.”
Gary Andrews, down 4.5kg in 8 weeks with simple, sustainable structure
“Phil has been great. The process has been simple to stick to, and I’ve never been in better shape. I’m down 4.5kg in 8 weeks and excited to keep building from here. Forever grateful.”
Jo Sutton, down 4.5kg in 6 weeks with a holistic coaching approach
“Phil is excellent: professional, dedicated, and fully invested in client progress. His approach is holistic, with training, nutrition, and mindset support that actually helps you follow through. I highly recommend The Performance Coach.”
Ben, 15kg down, stronger, fitter, and rebuilding properly
“I started at 93kg just wanting to lose weight. What I got was a complete rebuild. I’ve dropped 15kg but I’m stronger now than when I started. My energy is high, I feel fitter and I enjoy training. This wasn’t starving myself or smashing endless cardio. We stripped the fat off and now we’re building quality muscle back the right way. Best decision I’ve made for my health.”
Sam, better energy, better performance, better race-day nutrition
“Phil completely transformed the way I fuel for training and race day. I used to guess my nutrition and crash halfway through long runs but now I know exactly how to eat, when to fuel and how to sustain energy throughout my races. My performance, confidence, and recovery have all levelled up. Phil’s the coach you want.”
Tenille, attentive coaching with detail, support and genuine care
“I have worked with Phil for a long time and his attention to detail on every little aspect is first class. Phil is very attentive to his clients and makes you feel very comfortable and heard. The knowledge this guy has is incredible. It’s been such a pleasure working with such a great coach!”
I’m Phil, founder of The Performance Coach. I help people lose fat, build muscle and improve the way they live through structured online coaching that goes beyond the gym.
Anyone can hand you a program. Real coaching is about helping you apply the right plan consistently in the real world, through your training, nutrition, habits, decision-making and weekly routine. That’s where I do my best work.
My approach is practical, personalised and built for real people with real lives. No extremes. No fluff. Just a clear plan, ongoing support, and coaching that helps you actually follow through.
Quick answers: open any question below. For the full list, see all FAQs.
The Performance Coach is for people who want personalised online coaching to help them lose fat, build muscle, improve body composition, and create better structure in their routine. Most clients are everyday people who want a plan that fits real life and support that keeps them accountable.
Online coaching is the core focus of The Performance Coach. That’s where the biggest results happen, because real change comes from what you do across the full week, not just during one session.
In-person PT is available as an optional add-on for active coaching clients who want extra hands-on support with technique, accountability, or session execution.
Because results are built outside the gym as much as inside it. One session can help, but it won’t shape your habits, food choices, routine, recovery, or day-to-day decisions on its own. Online coaching gives you structure and support across the full week, which is where long-term results are actually created.
Both. I set and regularly adjust your macronutrient targets based on your goal, training load, progress, and lifestyle, and build detailed, practical meal plans that hit those macros for you.
You’ll begin with an onboarding process where I learn about your goals, history, lifestyle, and preferences. From there, your training and nutrition plan is built specifically for you. Submit the application form on this site and I’ll be in touch about the next step.
Tell me a bit about yourself, your goals, and the type of support you’re looking for. I’ll review your application and be in touch about the next step.
At The Performance Coach (“TPC”, “we”, “us”), we take your privacy seriously. This Policy explains what we collect, how we use it, and the choices you have when you visit our website, contact us, or use our coaching services.
We use reasonable technical and organisational safeguards (e.g., encrypted connections, access controls). No method of transmission or storage is 100% secure; we cannot guarantee absolute security.
We do not sell your personal information. We may share data with trusted service providers who help operate our website, manage communications or deliver coaching. They must keep data confidential, secure and use it only as instructed by TPC.
Our website may use cookies and similar technologies to remember preferences and understand site usage. You can disable cookies in your browser; some features may not function as intended.
We may link to external sites (e.g., social platforms, booking tools). Their privacy practices are their own; please review those policies when you visit their sites.
Our services are for adults (18+) and we do not knowingly collect personal information from children. If you believe a child has provided information to us, contact us and we will remove it.
We may update this Policy from time to time. Changes are effective when posted here with the “Last updated” date.
Questions? Email phil@theperformancecoach.com.au.
The Performance Coach (“TPC”) provides coaching in sports nutrition, strength and conditioning, and related education delivered by Performance Coach Phil (“the Coach”). By engaging with TPC services, attending sessions, using our programs or resources, or submitting the coaching application form, you acknowledge and agree to the terms below.
You confirm you are voluntarily beginning a course of instruction in physical fitness and nutrition with TPC. Activities may include resistance training, conditioning, mobility work, aerobic/anaerobic exercise, nutrition guidance, and lifestyle coaching (the “Activity”). The Activity carries inherent risks which you accept.
All TPC coaching plans carry a 12-week minimum commitment. After this period you may cancel at any time by notifying your coach directly. You are responsible for providing that notice.
You confirm you are physically capable of taking part in the Activity and will disclose relevant medical conditions, injuries or medications, including changes to your health. TPC does not provide medical care. Consult a qualified healthcare professional before starting or changing exercise or nutrition programs.
To the maximum extent permitted by law, you, for yourself and for your heirs, executors, administrators, assigns and personal representatives, release and waive any and all claims, demands or causes of action against The Performance Coach, the Coach, and their affiliates, employees, contractors, agents and representatives arising from or related to your participation in the Activity, including risks associated with travel to and from sessions, which may include physical or psychological injury, illness, pain, suffering, disfigurement, temporary or permanent disability, economic or emotional loss, and death.
You agree to indemnify and hold harmless The Performance Coach, the Coach, and their representatives from claims, damages, liabilities, costs and expenses (including reasonable legal fees) arising from your participation in the Activity, your breach of this Agreement, or your misuse of facilities or equipment, except to the extent caused by TPC’s gross negligence or wilful misconduct.
Sessions may occur at third-party facilities or locations; you will comply with all rules and instructions. TPC is not responsible for conditions, equipment or staff outside of its control.
Coaching outcomes depend on many factors, including adherence, health status and lifestyle. TPC does not guarantee specific results.
You have read this Agreement and understand it is a release of liability and contract of indemnity. By continuing with TPC services, submitting the application form, or otherwise indicating consent, you agree to these terms.
This document is general coaching terms for The Performance Coach and is not medical advice. If any part is held invalid, the remainder continues in force where permitted by law.
The Performance Coach is for people who want personalised online coaching to help them lose fat, build muscle, improve body composition, and create better structure in their routine. Most clients are everyday people who want a plan that fits real life and support that keeps them accountable.
If you’re looking for a quick fix, a generic meal plan, or a one-size-fits-all program, this probably isn’t the right fit. My approach is personalised, practical, and focused on long-term results rather than shortcuts.
Most coaches give you a program. I give you structure across the week. Training, nutrition, habits, accountability and support are built around your goals, lifestyle, and real-world constraints, not a template copied from someone else.
Online coaching is the core focus of The Performance Coach. That’s where the biggest results happen, because real change comes from what you do across the full week, not just during one session.
In-person PT is available as an optional add-on for active coaching clients who want extra hands-on support with technique, accountability, or session execution.
Because results are built outside the gym as much as inside it. One session can help, but it won’t shape your habits, food choices, routine, recovery, or day-to-day decisions on its own. Online coaching gives you structure and support across the full week, which is where long-term results are actually created.
Every program is custom-built. Exercises, volume, intensity, tempo, and progression are selected based on your experience, goals, injury history, and available equipment.
That depends on your goal, schedule, and recovery capacity. Some clients train 3 days per week, others 5–6. The plan is designed to fit your life, not the other way around.
Absolutely. Programs are scaled to your experience level, with clear instructions and coaching support so you can build confidence, technique, and consistency from day one.
Both, and this is a key part of how my coaching works. I set and regularly adjust your macronutrient targets based on your goal, training load, progress, and lifestyle. From there, I build detailed, practical meal plans that hit those macros for you, so you don’t need to guess or stress about every food choice.
No. Most clients don’t, and that’s completely ok. While macros are the framework behind the plan, you’re not expected to manually track or build meals yourself unless you want to. The meal plan is designed to do the work for you, ensuring accuracy and consistency without mental load.
Because for most people, macros alone aren’t enough. Clients often miss micronutrients, fibre, meal structure and consistency, and food quality over the week. Meal plans let me control both macronutrients and micronutrient intake, which improves energy, recovery, digestion, and adherence, not just scale weight.
No. They’re structured, not strict. Meal plans are built with your food preferences in mind, sensible swaps where appropriate, realistic portions, and sustainability. The goal is consistency, not perfection.
Absolutely. Meal plans and macros are adjusted regularly based on progress, training demands, body composition, and lifestyle or schedule shifts. Nothing is static; your nutrition evolves as you do.
That’s an option. Some clients transition toward more flexible eating once they understand portions, hunger cues, and structure. Others prefer meal plans long-term because it removes decision fatigue. The plan is tailored to what helps you execute best.
Yes. This method works for sustainable fat loss, lean muscle gain, body recomposition, and performance and recovery support. Structure and nutrients reduce guesswork and support results.
Generic plans don’t adapt, and apps rely on user accuracy. Your plan is built for your macros and lifestyle, adjusted from real data, by a coach who understands training demands, focused on long-term health, not just calories.
Most clients notice improvements in energy, strength, and routine within the first few weeks. Visible body composition changes typically occur over 8–12 weeks, depending on consistency and starting point.
Results depend on your effort, consistency, adherence, and communication. What I provide is a well-structured plan, ongoing support, and adjustments based on your progress, so you have a clear path when you commit to the process.
That’s part of the process. Coaching includes regular check-ins, progress reviews, and plan adjustments. We troubleshoot what’s happening and keep moving forward instead of starting over.
Yes. Long-term results come from consistency, not perfection. We work on routines, behaviours, and decision-making so progress feels sustainable, not forced.
Yes, and that’s often when coaching is most valuable. Programs are designed around your workload, stress levels, and recovery capacity to avoid burnout.
You’ll begin with an onboarding process where I learn about your goals, history, lifestyle, and preferences. From there, your training and nutrition plan is built specifically for you. Submit the application form on this site and I’ll be in touch about the next step.
Gym access is ideal, but home-based programs can be built around whatever equipment you have.
Yes. Programs and weekly structure can be adjusted to suit travel, work demands, or changing circumstances.
