What's included?
Thorough assessment via online consultation = $150 value
Program implementation online consultation at the end of 7 days = $150 value
1 week of unlimited messaging for questions and exercise technique video analysis while you go through your at home strength program = $100 value
For the first 50 participants while I test and refine the process:
Launch special = $60.86
(If you have private health insurance for physiotherapy in Australia, you will be able to claim back on this cost)
The Complete Beginner
Have you done no strength exercise before and hate the idea of it?
Have you done no strength exercise before but know you probably should?
Are you not even really sure what counts as a strength exercise?
The Dabbler
Have you tried but hated it or maybe even injured yourself?
Have you tried but have never managed to do it consistently?
Do you have a drawer, cupboard, or even garage full of exercise equipment you never use?
The Veteran
Are you already strength training but only do high-intensity cardio-style lifting workouts?
Are you already strength training but would like a plan for when you travel or need to skip the gym?
Are you already strength training but don't have a plan that will adapt as you age or an injury?
Safe
Simple
Sustainable
- approach to strength training in 7 days from the comfort of your own home without needing exercise equipment.
So you can:
Feel strong, mobile, & energetic now and long into the future
Manage pain and decrease risk of future injury
Stay out of physios, hospitals, & nursing homes
Without:
Long and complicated workouts
Feeling lost and out of place in a gym
A rigid program that falls apart when you travel or have a dip in motivation
I have selected only the most important at home exercises for the 5 areas of the body:
1. Ankle & Foot
2. Hip & Knee
3. Back & Core
4. Shoulder & Elbow
5. Wrist & Hand
And created detailed videos to guide you through how to incrementally progress each exercise from:
• What I taught patients who were 90+ in a geriatric rehab hospital
To:
• The at home exercises I did as a 32-year-old to train for a mountainous ultra-marathon.
You can then upload videos directly through the app to receive video feedback so you can safely choose the right level for you and know how to make each exercise easier or harder.
Not $426.02 ($60.86 x 7)
Just $60.86 (minus whatever you can claim back for a telehealth physio consult via your private health insurance - Australia only)
I have made it this price because I know that even if you do even a fraction of what I will help you with in this program, it will pay for itself many times over with improved physical performance in the short-term and improved long-term function.
I will be increasing the prices after the first 50 participants.
You can purchase this as a gift for someone.
You can purchase multiple* Start Strength Accelerator packages by increasing the quantity if you would like to get it for yourself and/or for someone/s as a gift.
*Each person is limited to one 7-day Start Strength Accelerator package. You will have options for other ways to work with me at the completion of the program if you would like to.
7-Day Program Breakdown
Click the day for more information or press the expand all button to see them all
As soon as you purchase the program you will be able to book a time for your assessment and onboarding call.
Once you do, you will receive a thorough injury and health screening form to complete before your appointment so we can spend our time together on the call tailoring the program to your level and needs.
We will also make sure you are clear on exactly how to use the app and follow the structure of the exercises by going through the Hip & Knee strength & stability exercises together.
Hip & knee strength & stability will help you:
Climb stairs & mountains with ease
Walk longer distances
Get up and down from the floor or low chairs
Enhance your sports performance, especially in activities like cycling or skiing.
While helping reduce risk of injuries such as:
Hip bursitis
Knee arthritis
Hip arthritis
ITB related pain
ACL injuries
Meniscal tears
Hip fractures from falls
Elbow, wrist, & hand strength will help you:
Improve your ability to lift and carry grandkids, suitcases, & groceries
Improve endurance for tasks that involve prolonged use of the hands and arms such as gardening or sailing
Increase grip strength, essential for activities like opening jars or using tools while also being a strong indicator of life expectancy
While helping reduce the risk of injuries such as:
Tennis elbow
Golfer's elbow
Carpal tunnel syndrome
Repetitive strain injuries
Core/trunk strength will help you:
Improve your posture
Bend and lift with confidence
Twist with ease in sports like golf or during everyday activities like checking your blind spot
Boost your efficiency in performing both everyday tasks and athletic activities.
While helping reduce the risk of injuries such as:
Lower back pain
Herniated discs
Hernias
Pelvic floor dysfunctions
It is the weekend!
Use these days to make sure you are up to date with your exercises and upload them for feedback.
On this day you will also receive a course module on the most important factors in optimising your recovery & results via quality nutrition as well as a nutrition themed mini challenge for the day!
It is the weekend!
Use these days to make sure you are up to date with your exercises and upload them for feedback.
The importance of quality sleep and the impact it has on exercise results cannot be overstated.
On this day you will receive a course module and mini challenge related to improving your sleep.
Shoulder strength will help you to:
Increase your endurance for overhead activities like painting or gardening
Improved posture via strengthening muscles of the upper back and neck
Boost performance in sports that require upper body engagement like swimming, tennis, surfing, or golf.
While helping reduce risk of injuries such as:
Rotator cuff injuries
Shoulder impingement
Frozen shoulder
Shoulder dislocations
Labrum tears
Tendonitis in the shoulder
Foot & ankle strength will help you:
Enhance your hiking ability by improving stability on uneven surfaces
Build stamina to stay on your feet all day for golf or travel
Increase your running efficiency and reduce the risk of injuries
Boost your jumping power and the ability to land safely
Improve balance, crucial for preventing falls
While helping reduce risk of injuries such as:
Calf strains
Plantar fascia (bottom of foot) pain
Ankle sprains
Shin splints
Fractures from falls
Understanding how to do a collection of exercises is all well and good.
But putting it together into a program that suits your goals, lifestyle, and time constraints is key to making it actually happen.
During our second consultation call, we will work together to figure out how best to structure your program in a flexible way so that you will have options for when you are feeling great, motivated, and have plenty of time..
But you will also have an option for when you are stressed, tired, and time poor by following my 6 Levels of Engagement framework (referenced in the image).
I want to make sure everyone who does my program leaves it with clarity and confidence on how to fit at home strength training into their lives.
However, making that happen consistently is a challenge for us all.
And at home strength is just one part of a larger puzzle that is living a fit and healthy life that is not held back by physical limitations.
That is why I have created this online coaching business. I love helping people create their own enjoyable, sustainable, and holistic approach to health and fitness by taking them through my framework (shown in the image here).
There are a range of different ways to work with me on an ongoing basis that we can discuss if you are interested after the program.
But there is no obligation to do so and I will always refer you on if I believe there is someone else who would be a better fit to help you.
The App
One simple to use app enabling a comprehensive coaching experience.
The App
One simple to use app enabling a comprehensive coaching experience.
About Me
• Formal education (DPT +B App Sci (ExSp) + Dip Rem. Massage)
• Practical education working under some of the best strength & running coaches in the world
• Professional experience working with hundreds of clients over my decade in healthcare
• Professional experience working in professional sport and with elite athletes
• Personal experience of being a high-level athlete for periods of my life
• Personal experience of being completely lacking in motivation and love for exercise, usually as a result of injury
And while I have worked with high level sports & performance in the past, what I enjoy the most is applying those skills to help regular people get great results in a way that is enjoyable and not overwhelming.
Cameron Girdlestone
2 x Australian Olympian Rower
2016 - Rio de Janeiro - Silver Medal
2021 - Tokyo - Bronze Medal
" I have known Phil since connecting back in 2018 in my pursuit for Olympic Gold in Tokyo 2021.
Phil’s level of knowledge and expertise of human performance and recovery is best in class and allowed me to train and compete at my best day in day out as I prepared for the Olympic Games.
Phil and I are currently working together planning and executing a strength and conditioning program tailored to my goals and what I want to achieve and I feel very well looked after.
Phil has an incredible wealth of knowledge and expertise working with some of the best trainers in the world and has successfully been able to use these experiences to help his clients achieve their goals. "
Any questions?
I know that online physiotherapy and exercise coaching is a strange concept to a lot of people.
So, I have tried to come up with an offer that is such a good deal that people will give it a go and will achieve a very defined outcome that is valuable in a short timeframe.
My hope is that people who try this program will get so much out of it that they will want to continue working with me and will share this program with their friends, colleagues, and family meaning I won't have to give Facebook and Google money to bring in new clients.
There is definitely no obligation to continue working with me or to refer people after the program.
I will keep the program at this price while I test it with initial clients and then will look to increase it as demand increases and I cannot keep up.
My aim is that you should be able to get through the exercise testing and uploading in less than 30 minutes per day of the course.
This may vary person to person.
This does not mean you will be doing 30-minute workouts a day going forward.
In the session on building your adaptable program I show you how you can have options that are 2 minutes per day right up to 45 minutes + minutes a day if you want to train very hard.
If you have an injury, we will assess your injury to see if is appropriate for online or whether I need to refer you to see someone in person. If that is the case, I will refund your payment.
But something important to consider is strengthening the other areas of your body while you are injured.
This program can help by making sure you keep up your health momentum by continuing to train around your injury.
One of the biggest mistakes I see over and over again is stopping everything when injured. That leads to rapid deconditioning, particularly when you are 50+
You are more than welcome to purchase and consume the content and do the programs.
I believe it is valuable for people of any age, as the earlier you can get started strength training, the better.
The highest level of the program, the bodyweight strength program I did to prepare for my mountainous ultramarathon, is as challenging as you want to make it.
That is up to you and what we decide after the initial assessment consultation.
If we decide that in person management would be better, then I will refund the cost of this program for you.
The starting exercises are what I was doing with 90-year-olds in a sub-acute geriatric rehab hospital, so they are certainly applicable for people 75-90.
However, have specified 50-75 because I believe that if I was trying to cater for the average person 75+ it would change how I delivered and presented the information.
If you are 75+, my recommendation would be to work with someone in person to get started and then consume the educational content from this program if it is of interest to you.
Your program is tailored exactly to your level.
I will be sharing the body weight strength program that I used to train for my ultramarathon.
It is as tough as you want to make it. If you are already training in the gym, then these bodyweight programs will be perfect for when you travel or are too time-poor to make it into the gym.
It will also give you a back-up plan for when you are unable to do what you are currently doing so that you make sure you keep training for as long as possible.
While the exercises and progressions are basically identical to what I would do in the rehab context, this is not intended for injury rehab.
It is intended for improving function, strength, muscle mass, and injury prevention.
If you are currently injured, we will talk about what adaptations need to be made for the program to work for you.
I have designed this and tested it with my parents and other 60+ clients to make sure it is straightforward and provides options for different levels of tech-savviness.
If you know how to operate Facebook &/or email, then you will be able to access all the content. There will be PDF print out options for the workouts if you prefer to go analogue.
I chose the exercise app and course platform specifically because they met my needs for great features while also being easy to use.
During our assessment and onboarding consultation, I will make sure you are able to navigate the app and throughout the week you can contact me at any time for help.
While I do believe training in a gym with machine weights would be ideal for people of this age group, I decided to make this program bodyweight and minimal equipment.
I recognise it is too big a leap for people who do not strength train at all and have never set foot in a gym to think about getting into a gym.
I want this program to be as accessible as possible and then have opportunities for people who opt in to wanting to learn to use a gym to do that with me in a program separate to this one.
That is fine. The program will be tailored to your wants, needs, & ability.
My recommendation is that you also have a bodyweight/minimal equipment program as a backup for when you are traveling/don't have the time or motivation to get to a gym.
But I will happily help you create/refine a gym program if you want.
At this stage, no.
I can provide a receipt for your telehealth physio consultation which you can use to claim with your private health insurance coverage if you are in Australia and have extras.
It is something I may look to facilitate in the future but at this stage it is not available.
Almost certainly not. It is not easy to put on extra muscle size.
It takes a lot of hard training, dialled in recovery, and very specific eating. It is also much harder to put on muscle size past your mid 30s.
If that is something you would like help with, I am happy to help.
The aim for this program is to optimise your function and maintain muscle mass.
You may be able to get bulky if you try really, really, really, really hard.
But I do not think that will happen unexpectedly.
This program is designed with you in mind.
If you can stand up from a chair, even if you need some assistance, or grip a stress ball, then the early stages of this program will not be beyond you.