Free · 30-day reset · Research-backed

You teach all day.
Your body shouldn't punish you for it.

The Teacher's Daily 10-Minute Reset is a free 30-day program written by a teacher and personal trainer — for teachers. Ten minutes a day. Less pain by Friday. Stronger by the end of term.

Built for teachers across Australia
0%
of teachers report musculoskeletal pain
0%
have lower back or neck pain
0%
meet weekly activity guidelines

Sources: 2024 systematic review (15,972 teachers, 44 studies); University of Sydney NSW Teacher Health Study

01 · Week 1
Calm the system
McGill Big 3, diaphragmatic breathing, gentle mobility. Down-regulates the nervous system after Term 1's load.
Stress amplifies muscle tension — addressed first, deliberately.
02 · Week 2
Decompress
T-spine mobility, hip flexor releases, glute activation. Targets the specific compressions teaching creates — not generic "stretching."
47% of teachers report lower back pain. The hip flexors are usually upstream.
03 · Week 3
Reactivate
Wall sits, dead bugs, banded work. The muscles teaching has switched off — glutes, mid-back, deep core — wake up under load.
Glutes shut down after 4+ hours of standing. Reactivation is the lever.
04 · Week 4
Reinforce
Integrated daily routine combining the best of weeks 1–3. Locks the gains in so they survive Week 9 of next term.
Teaching's a marathon. The taper week is what makes it last past Term 1.
The intake

Three minutes. Then it's in your inbox.

We ask a few questions so the program is actually useful — not generic.

1 · You 2 · Where it hurts 3 · Send it
01 You
02 Where it hurts

Pick your top three. We'll prioritise these in your program.

4 Annoying but manageable
03 Send it

One box, one button. You're nearly in.

It's on the way, teacher.

Download your Reset card.

We've also emailed it to you. Your first check-in lands in 4 days.

Check your inbox in the next two minutes for The Teacher's Daily 10-Minute Reset. If it's not there, peek in promotions or spam — and pull it out so the next emails land properly.

Day 1 starts whenever you're ready. Today is fine. Tomorrow is fine.

After the 30 days

Already know you want more than a reset?

Term Strong — the 10-week cohort — is $387 per term (or $129/month × 3). Weekly coach check-ins, term-aligned programming, a cohort of teachers moving with you.

After the 30 days · The next step

The Reset gets you out of pain.
The Cohort keeps you out.

Term Strong is a 10-week online coaching program built around the school term. Real coaching, weekly check-ins, programming that flexes with your week.

The plan

10 weeks aligned to the term: Foundation → Build → Peak → Deload. Six period types per week. Bodyweight, home, or gym.

Weekly check-ins

Every Sunday. Five sections: adherence, body, training, wins, friction. You log it, I read it, the next week's program adjusts.

Online coaching

Direct line to a coach who's a teacher and qualified PT. Form check videos, programming questions — answered same day.

The cohort itself

You're moving through the term with other teachers. Same program, same week, same pressures. Group accountability.

The goal isn't fat loss.

It's walking out of Week 9, Term 4, still standing. Strong enough that lifting a tote bag of marking doesn't twinge your back.

Body composition shifts, strength gains, less pain — those come with the work. They're evidence, not the headline.

Only 23% of NSW teachers meet weekly physical activity guidelines. That's not a moral failing — it's a structural one. The cohort is built around it.
What's inside the cohort

Everything you need to actually finish the term standing.

  • 10-week term-aligned plan Foundation → Build → Peak → Deload. Bodyweight, home, or gym.
  • Weekly check-ins, reviewed by a coach You log it Sunday. Your program adjusts Monday.
  • Direct line to your coach Form check videos, programming questions — same-day reply.
  • A cohort of teachers moving with you Same week, same pressures, same program. Real accountability.
Cohort 2 · Term 3, 2026
$ 387 per term
paid upfront · or $129/month × 3 months
  • 10 weeks of programmed training
  • Weekly coach review & adjustments
  • Direct messaging with your coach
  • Cohort group of fellow teachers
15-min call · no card · no pitch deck
Cohort 2 · Starts Monday 20 July 2026 (NSW Term 3)

Want to talk it through?

A free 15-minute Strategy Call. No pitch deck. We talk about where you're at, what's broken, what'd actually work.

  • 15 minutesQuick — designed to fit in a free period
  • Zoom or phoneWhichever's easier
  • FreeNo card, no commitment

Not ready for the cohort? Start with the free 30-day reset.