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  • HABITS👣
•
Habits are regular behaviours practiced over time. •
They are the small decisions that are made each and every day
•
Building positive habits starts with an individual approach
•
Here @iontraining we want our members to stick to a routine that they can consistently follow with little resistance
•
I have found that habits are much more likely to be adhered to if  they are;
>>>
•Realistic
• Enjoyable
• Flexible
• Sustainable
>>>>
Here are 5 tips I have found to help build strong habits in the gym;

1. Block out time to train.
2. Plan in advance 
3. Hire a coach 
4. Train with a group or like-minded people to hold you accountable (ION) 
5. Ensure you have a positive support network.
•
#iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday  #strengthtraining
  • HABITS👣

    Habits are regular behaviours practiced over time. •
    They are the small decisions that are made each and every day

    Building positive habits starts with an individual approach

    Here @iontraining we want our members to stick to a routine that they can consistently follow with little resistance

    I have found that habits are much more likely to be adhered to if they are;
    >>>
    •Realistic
    • Enjoyable
    • Flexible
    • Sustainable
    >>>>
    Here are 5 tips I have found to help build strong habits in the gym;

    1. Block out time to train.
    2. Plan in advance
    3. Hire a coach
    4. Train with a group or like-minded people to hold you accountable (ION)
    5. Ensure you have a positive support network.

    #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

  •  84  4  19 January, 2020
  • “DEFY AVERAGE” -The unspoken affirmation
✖️
We define “DEFY” as the personal decision to openly resist the status quo in today’s society.
✖️
We define “AVERAGE” as the standard that can be improved upon every day.
✖️
At ION, our definition of “DEFY AVERAGE”is a constant attack of mediocrity
✖️
Challenging yourself to get out of your comfort zone. What may be adverse now, will hold you in good stead later
✖️
A daily choice that you make for yourself, that settling “good” isn’t good enough.
✖️
We accept no less than this from our team of staff, and from YOU, our team of loyal members
✖️
How can you DEFY AVERAGE?
✖️
Making small improvements each time you are with us
✖️
>Challenge your comforts.
>Add an extra rep to your workout
>Lift another kilo on the bar
>Drinking more water in your session
>Arrive at training early
✖️
“Today I will do what others won't, so tomorrow I can accomplish what others can't”
✖️
#iontraining #defy average #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtrainingforwomen
  • “DEFY AVERAGE” -The unspoken affirmation
    ✖️
    We define “DEFY” as the personal decision to openly resist the status quo in today’s society.
    ✖️
    We define “AVERAGE” as the standard that can be improved upon every day.
    ✖️
    At ION, our definition of “DEFY AVERAGE”is a constant attack of mediocrity
    ✖️
    Challenging yourself to get out of your comfort zone. What may be adverse now, will hold you in good stead later
    ✖️
    A daily choice that you make for yourself, that settling “good” isn’t good enough.
    ✖️
    We accept no less than this from our team of staff, and from YOU, our team of loyal members
    ✖️
    How can you DEFY AVERAGE?
    ✖️
    Making small improvements each time you are with us
    ✖️
    >Challenge your comforts.
    >Add an extra rep to your workout
    >Lift another kilo on the bar
    >Drinking more water in your session
    >Arrive at training early
    ✖️
    “Today I will do what others won't, so tomorrow I can accomplish what others can't”
    ✖️
    #iontraining #defy average #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtrainingforwomen

  •  80  10  15 January, 2020
  • THE SPOTTERS JOB 🏋️‍♂️
+
Here at ION,  the idea behind spotting is that we never lift the weight for the lifter, but we are there to support proper form and technique.
+ 
The idea is that we allow the lifter to “struggle” through the weight that he/she might not be able to manage safely alone (either physically or mentally)
+
This means we do not immediately jump in to “save the day” when the lifters bar speed slows or path moves off the optimal line
+ 
We allow the lifter to struggle, this is an important part of training and without this, we as coaches will blunt systemic change in the member
+
#iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday  #strengthtraining
  • THE SPOTTERS JOB 🏋️‍♂️
    +
    Here at ION, the idea behind spotting is that we never lift the weight for the lifter, but we are there to support proper form and technique.
    +
    The idea is that we allow the lifter to “struggle” through the weight that he/she might not be able to manage safely alone (either physically or mentally)
    +
    This means we do not immediately jump in to “save the day” when the lifters bar speed slows or path moves off the optimal line
    +
    We allow the lifter to struggle, this is an important part of training and without this, we as coaches will blunt systemic change in the member
    +
    #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

  •  51  5  13 January, 2020
  • 💡GOAL SETTING💡
•••
Goals can offer you clear direction and increase your chances of success when trying to  achieve a desired outcome
•••
What is important when setting goals? 
1. Make the goal(s) specific and measurable
2. Set short and long term goals
3. YOU set the goal
•••
What should I consider when setting my goals? 
1. Make them challenging, but realistic for you
2. Make it positive 
3. Set a firm start and review date
4. COMMIT
•••
Adherence is the driving force for your goal achievements
•••
▫️Find what will work for YOU.
▫️What is optimal for YOU
▫️What is realistic for YOU?
•••
#iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday  #strengthtraining
  • 💡GOAL SETTING💡
    •••
    Goals can offer you clear direction and increase your chances of success when trying to achieve a desired outcome
    •••
    What is important when setting goals?
    1. Make the goal(s) specific and measurable
    2. Set short and long term goals
    3. YOU set the goal
    •••
    What should I consider when setting my goals?
    1. Make them challenging, but realistic for you
    2. Make it positive 
    3. Set a firm start and review date
    4. COMMIT
    •••
    Adherence is the driving force for your goal achievements
    •••
    ▫️Find what will work for YOU.
    ▫️What is optimal for YOU
    ▫️What is realistic for YOU?
    •••
    #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday   #strengthtraining

  •  47  3  9 January, 2020
  • Exercise challenge/ today’s finisher with @art_green 👊 how many can you do? Tag your workout buddy or challenge your workout buddy 💪 #exercisechallenge
  • Exercise challenge/ today’s finisher with @art_green 👊 how many can you do? Tag your workout buddy or challenge your workout buddy 💪 #exercisechallenge

  •  103  15  23 October, 2019
  • Frisky Friday’s for ya 💪💥 #daretodream
  • Frisky Friday’s for ya 💪💥 #daretodream

  •  75  1  17 October, 2019
  • Truly love what I do and the chance to positively help or effect someone. Tonight I spoke about the link between mental and physical wellness for Mental health awareness week with TEDx and humankind.
  • Truly love what I do and the chance to positively help or effect someone. Tonight I spoke about the link between mental and physical wellness for Mental health awareness week with TEDx and humankind.

  •  115  5  17 hours ago
  • Stoked to be back with the @fitbitanz family. Over the next few months I will be training for the Fitbit family 5km run and showing you how I use technology (the Fitbit Versa 2) in my own personal training to keep me on track from heart rate zones to sleep patterns for recovery. My Fitbit training programs will be shared soon, so keep an eye out for these to keep you on track with your own personal training @fitbitanz #fitbitversa2 #knowyourbodybetter #sponsored
  • Stoked to be back with the @fitbitanz family. Over the next few months I will be training for the Fitbit family 5km run and showing you how I use technology (the Fitbit Versa 2) in my own personal training to keep me on track from heart rate zones to sleep patterns for recovery. My Fitbit training programs will be shared soon, so keep an eye out for these to keep you on track with your own personal training @fitbitanz #fitbitversa2 #knowyourbodybetter #sponsored

  •  99  5  20 September, 2019
  • Still buzzin off last nights Pop up Playground. x lululemon 🔮
  • Still buzzin off last nights Pop up Playground. x lululemon 🔮

  •  103  4  19 July, 2019
  • Try this little workout to get you warmed up in winter ✊🏽Treadmill 5min
3x 15 Chest press machine superset 6 burpees 
3x 15 shoulder press machine super set 200m treadmill
Bike 5min 
3x 30 sec mountain climbers 
3x 15 dumbbell bicep curls super set 15 dumbbell swings (like kettle bell swings)
5min treadmill 
3x20 Swiss ball crunches 
3x 20 calorie rounds on the rower 
5 min treadmill (walk) incline 10.0 📸 @newbalancenz
  • Try this little workout to get you warmed up in winter ✊🏽Treadmill 5min
    3x 15 Chest press machine superset 6 burpees
    3x 15 shoulder press machine super set 200m treadmill
    Bike 5min
    3x 30 sec mountain climbers
    3x 15 dumbbell bicep curls super set 15 dumbbell swings (like kettle bell swings)
    5min treadmill
    3x20 Swiss ball crunches
    3x 20 calorie rounds on the rower
    5 min treadmill (walk) incline 10.0 📸 @newbalancenz

  •  118  2  10 July, 2019
  • TRX workout: 
500m rower 
3 rounds, 45 sec each exercise 
TRX press 
TRX squat jumps 
Body weight sprint on the spot
TRX pikes 
1000m rower 
3 rounds, 45 sec each exercise
TRX single leg squats (hold onto trx) 
TRX plank 
Burpees 
TRX knee tucks 
1500m rower 
3 rounds, 45 sec each exercise
TRX hamstring curls 
TRX row 
Mountain climbers 
TRX lunges 
2000m rower 
#thesweatlife
  • TRX workout:
    500m rower
    3 rounds, 45 sec each exercise
    TRX press
    TRX squat jumps
    Body weight sprint on the spot
    TRX pikes
    1000m rower
    3 rounds, 45 sec each exercise
    TRX single leg squats (hold onto trx)
    TRX plank
    Burpees
    TRX knee tucks
    1500m rower
    3 rounds, 45 sec each exercise
    TRX hamstring curls
    TRX row
    Mountain climbers
    TRX lunges
    2000m rower
    #thesweatlife

  •  150  1  6 June, 2019
  • Hustle for the muscle - team 🍋 #thesweatlife
  • Hustle for the muscle - team 🍋 #thesweatlife

  •  251  6  5 June, 2019
  • Everything happens for a reason. I’ve had some big changes since I’ve been back from Bali as I’m sure some of you have seen. These changes haven’t exactly made life a walk in the park but they have opened up some incredible doors! .

Choosing to live in the now instead of fuss over what’s already been is one of the best pieces of advice I’ve ever been given and it’s definitely how I intend to move forward!
.

Not saying too much now but there’s a sneak peek in my story as to what my future holds in a few months and I’m honestly buzzing!
.

If things don’t seem to be working out for you right now, let it be because it’s happening for a reason and better things will be coming! Life is one big old adventure 💪
.
Watch this space 💥
  • Everything happens for a reason. I’ve had some big changes since I’ve been back from Bali as I’m sure some of you have seen. These changes haven’t exactly made life a walk in the park but they have opened up some incredible doors! .

    Choosing to live in the now instead of fuss over what’s already been is one of the best pieces of advice I’ve ever been given and it’s definitely how I intend to move forward!
    .

    Not saying too much now but there’s a sneak peek in my story as to what my future holds in a few months and I’m honestly buzzing!
    .

    If things don’t seem to be working out for you right now, let it be because it’s happening for a reason and better things will be coming! Life is one big old adventure 💪
    .
    Watch this space 💥

  •  121  12  3 June, 2019
  • Long weekends 🤙
  • Long weekends 🤙

  •  84  1  2 June, 2019
  • Who’s going to take out the Shoe Showdown finisher this year?? Come sweat with myself and Lululemon on Wednesday morning to celebrate international running day with sunrise sweat session followed with a little refuel after 💪 Register in the link in the bio and will see you all on Wednesday morning to see who is this years king or queen of the shoe show down 👊
  • Who’s going to take out the Shoe Showdown finisher this year?? Come sweat with myself and Lululemon on Wednesday morning to celebrate international running day with sunrise sweat session followed with a little refuel after 💪 Register in the link in the bio and will see you all on Wednesday morning to see who is this years king or queen of the shoe show down 👊

  •  139  11  31 May, 2019
  • Had the pleasure on going onto the cafe morning show talking all things diabetes and how exercise plays a vital role in diabetes prevention and management that aired this morning. @rodslater01 the CEO of @beeflambnz joined speaking about how he manages living with type 2 and how he ensures that being active is playing a big role in management of his diabetes. 250,000 kiwis have diabetes and another 1 in 4 don’t know they have it. 90% of those numbers are type 2, it’s come to a point now where we don’t have to accept our unhealthy lifestyle or body, it’s come to a point where us as kiwis (3rd fattest nation in the world) need to get rid of the “she’ll be right” attitude and put more effort and attention in living a healthy and active lifestyle to save yourself and to save the generations moving forward.... or the financial cost (1billion) that it is predicted to reach by 2021.
  • Had the pleasure on going onto the cafe morning show talking all things diabetes and how exercise plays a vital role in diabetes prevention and management that aired this morning. @rodslater01 the CEO of @beeflambnz joined speaking about how he manages living with type 2 and how he ensures that being active is playing a big role in management of his diabetes. 250,000 kiwis have diabetes and another 1 in 4 don’t know they have it. 90% of those numbers are type 2, it’s come to a point now where we don’t have to accept our unhealthy lifestyle or body, it’s come to a point where us as kiwis (3rd fattest nation in the world) need to get rid of the “she’ll be right” attitude and put more effort and attention in living a healthy and active lifestyle to save yourself and to save the generations moving forward.... or the financial cost (1billion) that it is predicted to reach by 2021.

  •  174  5  30 May, 2019
  • Exercise is more than “lifting tin” or smashing it on the treadmill. It’s about listening to your body and focusing on what it’s telling you. It’s about having time that’s focused on you it’s about being able to have time to de-stress. It’s about finding a lifestyle that you enjoy and is balanced. Here is a little snippet of @sharyncasey putting time back into her this morning 🙌
  • Exercise is more than “lifting tin” or smashing it on the treadmill. It’s about listening to your body and focusing on what it’s telling you. It’s about having time that’s focused on you it’s about being able to have time to de-stress. It’s about finding a lifestyle that you enjoy and is balanced. Here is a little snippet of @sharyncasey putting time back into her this morning 🙌

  •  87  8  17 May, 2019
  • Love me a cheesy fitness quote... what’s yours? @art_green is forever turning up to training shouting number 9 🙄
1: Always have high standards and low squats.
2: Lazy yesterday? Boss today.
3: Get down and dirty
4: Go get 'em!
5: Pain is temporary, pride is forever
6: Train like a beast, look like a beauty
7: Winners Train, Losers Complain
8: Pain is weakness leaving the body
9: Weights before dates
10: A winner never whines
  • Love me a cheesy fitness quote... what’s yours? @art_green is forever turning up to training shouting number 9 🙄
    1: Always have high standards and low squats.
    2: Lazy yesterday? Boss today.
    3: Get down and dirty
    4: Go get 'em!
    5: Pain is temporary, pride is forever
    6: Train like a beast, look like a beauty
    7: Winners Train, Losers Complain
    8: Pain is weakness leaving the body
    9: Weights before dates
    10: A winner never whines

  •  134  18  12 May, 2019
  • Your sweaty workout. 8 minutes in each round - 4 rounds. 
Round 1 - Treadmill 
3 min walk
2min run 
30 sec sprint
30 sec run 
1 min 80% sprint pace 
1 min run 
Round 2 - benches 
4 rounds each exercise of 45 sec on 15 sec off
DB press 
Bench hops 
Round 3 - treadmills 
2min run 
1min 80% sprint pace 
1min run 
30 sec sprint 
30 sec run 
1min 80% sprint pace
2min run 
Round 4 - Ground work 
45sec on 15 sec off each exercise X4
Mountain climbers 
Burpees 
Finisher - 5min treadmill
  • Your sweaty workout. 8 minutes in each round - 4 rounds.
    Round 1 - Treadmill
    3 min walk
    2min run
    30 sec sprint
    30 sec run
    1 min 80% sprint pace
    1 min run
    Round 2 - benches
    4 rounds each exercise of 45 sec on 15 sec off
    DB press
    Bench hops
    Round 3 - treadmills
    2min run
    1min 80% sprint pace
    1min run
    30 sec sprint
    30 sec run
    1min 80% sprint pace
    2min run
    Round 4 - Ground work
    45sec on 15 sec off each exercise X4
    Mountain climbers
    Burpees
    Finisher - 5min treadmill

  •  186  9  9 May, 2019
  • This is my trainer @coach.rhys who I try to see at least once a week. (He smiles a lot IRL I promise) 😍
.
While I love taking myself out for a jog or to yoga, I struggle to find the motivation to get to the gym and use weights/work out specific parts of my body. For this reason,  having an appointment with a trainer really works for me because I don't want to let them down, so I turn up (isn't it funny that letting yourself down is so easy?). 😬
.
If you're lacking the motivation to get out and move, personal trainers are excellent. BUT, if you can't afford the splurge then making a date with a buddy and hitting the gym or a park for some self directed exercise is just as good. Getting moving is so good for your body but more importantly your mind. DO IT! ❤️💪
.
#selflove #selfcare #personaltraining #move #coachrhys @lornajanenewzealand
  • This is my trainer @coach.rhys who I try to see at least once a week. (He smiles a lot IRL I promise) 😍
    .
    While I love taking myself out for a jog or to yoga, I struggle to find the motivation to get to the gym and use weights/work out specific parts of my body. For this reason, having an appointment with a trainer really works for me because I don't want to let them down, so I turn up (isn't it funny that letting yourself down is so easy?). 😬
    .
    If you're lacking the motivation to get out and move, personal trainers are excellent. BUT, if you can't afford the splurge then making a date with a buddy and hitting the gym or a park for some self directed exercise is just as good. Getting moving is so good for your body but more importantly your mind. DO IT! ❤️💪
    .
    #selflove #selfcare #personaltraining #move #coachrhys @lornajanenewzealand

  •  598  7  8 May, 2019
  • Going wild 🤙
  • Going wild 🤙

  •  134  11  20 April, 2019
  • Ocean air, salty hair... 🙋‍♂️
  • Ocean air, salty hair... 🙋‍♂️

  •  114  13  19 April, 2019
  • Working for a cause, not an applause ✊🏽 Understanding the reason why you do what you do, makes the journey much more rewarding #thesweatlife
  • Working for a cause, not an applause ✊🏽 Understanding the reason why you do what you do, makes the journey much more rewarding #thesweatlife

  •  213  16  14 April, 2019
  • 80kg down 🥳🙌👊 always proud in helping @bennett_jordan on is fitness journey. Someone now I call a very good friend that has inspired me to get up and train when I didn’t want to. Swipe and you will see the before shot and where we got to before he has now headed to Sydney. #thesweatlife
  • 80kg down 🥳🙌👊 always proud in helping @bennett_jordan on is fitness journey. Someone now I call a very good friend that has inspired me to get up and train when I didn’t want to. Swipe and you will see the before shot and where we got to before he has now headed to Sydney. #thesweatlife

  •  318  30  12 April, 2019
  • Breathe and let it go 👋

Let go of excuses, let go of your fears, let go of how you thought your life should have been like, let go of all the people around you that drain your energy and embrace that your world is trying to work its way around your consciousness. Be open to what and who makes you happy and you will be amazed just how your mind changes your world ✊🏽 #thesweatlife
  • Breathe and let it go 👋

    Let go of excuses, let go of your fears, let go of how you thought your life should have been like, let go of all the people around you that drain your energy and embrace that your world is trying to work its way around your consciousness. Be open to what and who makes you happy and you will be amazed just how your mind changes your world ✊🏽 #thesweatlife

  •  147  7  11 April, 2019
  • Start challenging your workout buddy, how many you got? 
Battle Rope Challenge 💪 - pull the battle rope as tight as you can and sink back as far as you can, press each side up.  #thesweatlife
  • Start challenging your workout buddy, how many you got?
    Battle Rope Challenge 💪 - pull the battle rope as tight as you can and sink back as far as you can, press each side up. #thesweatlife

  •  127  42  4 April, 2019
  • Have you tried adding cardio intervals into your workout? 
Personally I add these into my workouts every 2-3 exercises throughout my workout. 
Keep things simple and don’t over think it to start. 
If your rep range in your workout is greater than 20 reps each set then try 400m run on the treadmill and then if your rep count for your workout is 10-12 then try 200m sprint on the treadmill. 
#thesweatlife
  • Have you tried adding cardio intervals into your workout?
    Personally I add these into my workouts every 2-3 exercises throughout my workout.
    Keep things simple and don’t over think it to start.
    If your rep range in your workout is greater than 20 reps each set then try 400m run on the treadmill and then if your rep count for your workout is 10-12 then try 200m sprint on the treadmill.
    #thesweatlife

  •  160  13  1 April, 2019
  • Because training like the “norm” is boring and very “old school”. The fitness industry has moved on from the 90s and so should you to more effective exercises engaging more muscles at once leaving you feeling stronger in all sorts of moments and an overall sense of well-being. Try this Core and triceps exercise, I use this little bad boy as a finisher for some of my workouts. 4 sets of 45sec-1min rounds 💪 #thesweatlife #trx #coachrhys
  • Because training like the “norm” is boring and very “old school”. The fitness industry has moved on from the 90s and so should you to more effective exercises engaging more muscles at once leaving you feeling stronger in all sorts of moments and an overall sense of well-being. Try this Core and triceps exercise, I use this little bad boy as a finisher for some of my workouts. 4 sets of 45sec-1min rounds 💪 #thesweatlife #trx #coachrhys

  •  113  4  18 hours ago
  • Tag your mate and get skipping - one skips while the other does the exercise - 4 rounds of 45 sec for each set of exercises 💪
Warm up 1km - no skipping 
30 body weight squats - skipping. 
30 kettle bell swings - skipping.
300m rower - skipping 
20 burpees - skipping 
20 barbell dead lifts - skipping 
300m rower - skipping 
Swiss ball high plank - skipping 
20 barbell clean & press - skipping 
Cool down - slow jog together 500m 
#thesweatlife #coachrhys
  • Tag your mate and get skipping - one skips while the other does the exercise - 4 rounds of 45 sec for each set of exercises 💪
    Warm up 1km - no skipping
    30 body weight squats - skipping.
    30 kettle bell swings - skipping.
    300m rower - skipping
    20 burpees - skipping
    20 barbell dead lifts - skipping
    300m rower - skipping
    Swiss ball high plank - skipping
    20 barbell clean & press - skipping
    Cool down - slow jog together 500m
    #thesweatlife #coachrhys

  •  167  20  19 March, 2019
  • When exercise is fun, different and brings strangers together ✊🏽This game is great for warming up as you are moving in all plains of motion, low impact and just getting sweaty with your workout buddy. How many balloons can you and your workout buddy pop in 1minute? One person holds in a plank while the other runs out and lands on a ballon (burpee) then runs back to tag their mate and swap 💪 #thesweatlife #coachrhys
  • When exercise is fun, different and brings strangers together ✊🏽This game is great for warming up as you are moving in all plains of motion, low impact and just getting sweaty with your workout buddy. How many balloons can you and your workout buddy pop in 1minute? One person holds in a plank while the other runs out and lands on a ballon (burpee) then runs back to tag their mate and swap 💪 #thesweatlife #coachrhys

  •  86  7  11 March, 2019
  • Happy mind = happy body. Perspective is everything, it’s your metal outlook in life which directly relates to ones mental attitude towards what is happening around them. It brings in the mindfulness of compassion and empathy to our relationships. It’s how you interact with people, how you see and how important looking after your mind and body is. 
Quick little ways to help with this that I try and follow are below. 
1: leave room for mistakes 
2: accept the things you can not change 
3: don’t take yourself to seriously 
4: give yourself “you time” through the day, phone down, away from distractions. 
5: don’t make stories up in your head.
Does anyone else have tips that they try and practice to keep your mind healthy because if you don’t have a healthy mind then you won’t have a balanced happy body. 
#thesweatlife #coachrhys
  • Happy mind = happy body. Perspective is everything, it’s your metal outlook in life which directly relates to ones mental attitude towards what is happening around them. It brings in the mindfulness of compassion and empathy to our relationships. It’s how you interact with people, how you see and how important looking after your mind and body is.
    Quick little ways to help with this that I try and follow are below.
    1: leave room for mistakes
    2: accept the things you can not change
    3: don’t take yourself to seriously
    4: give yourself “you time” through the day, phone down, away from distractions.
    5: don’t make stories up in your head.
    Does anyone else have tips that they try and practice to keep your mind healthy because if you don’t have a healthy mind then you won’t have a balanced happy body.
    #thesweatlife #coachrhys

  •  101  3  7 March, 2019
  • Partner workout ✌️one rests while the other works - the only rest you get is while the other is working 💪
Warm up 1km - both of you together 
4x20 body weight squats 
4x20 press ups 
4x200m sprint on rower 
4x12 burpee into box or bench jump
4x20sec battle rope waves 
3x200m sprints - treadmill 
3x12 dumbbell clean and press 
4x30 squat jumps 
3x20 lateral hops 
4x100m sprints 
#thesweatlife #coachrhys
  • Partner workout ✌️one rests while the other works - the only rest you get is while the other is working 💪
    Warm up 1km - both of you together
    4x20 body weight squats
    4x20 press ups
    4x200m sprint on rower
    4x12 burpee into box or bench jump
    4x20sec battle rope waves
    3x200m sprints - treadmill
    3x12 dumbbell clean and press
    4x30 squat jumps
    3x20 lateral hops
    4x100m sprints
    #thesweatlife #coachrhys

  •  253  11  4 March, 2019
  • Not sure if it’s because I’m getting older and balder but my mind frame has had the biggest transformation out of everything on my personal health and fitness journey. From seeing the negatives in my body which drove me to the gym to now understanding the positive feeling I gain after exercise or the way my body can move and be stimulated from physical exercise. 📸 @ciderfilm #thesweatlife
  • Not sure if it’s because I’m getting older and balder but my mind frame has had the biggest transformation out of everything on my personal health and fitness journey. From seeing the negatives in my body which drove me to the gym to now understanding the positive feeling I gain after exercise or the way my body can move and be stimulated from physical exercise. 📸 @ciderfilm #thesweatlife

  •  126  6  17 hours ago
  • 🦅 Your next workout 
800m treadmill 
3x45 sec (15 sec rest) mountain climbers 
1km rower 
3x15 barbell squats superset 20 tuck jumps 
3x8 each side dumbbell cleans superset 12-15 Swiss ball press ups 
800m treadmill 
80 crunches 
40 burpees 
1km rower 
#thesweatlife
  • 🦅 Your next workout
    800m treadmill
    3x45 sec (15 sec rest) mountain climbers
    1km rower
    3x15 barbell squats superset 20 tuck jumps
    3x8 each side dumbbell cleans superset 12-15 Swiss ball press ups
    800m treadmill
    80 crunches
    40 burpees
    1km rower
    #thesweatlife

  •  190  18  21 February, 2019
  • Today I was speaking about how a quarter of adults aren’t active. “Active” being simple things like gardening, cleaning your home through to intentionally moving for 30 minutes or more. No wonder New Zealand has the highest rate of obesity per capita in the world with trends like that.

Few things that can increase your activity through the day.
• ask a friend to go for a walk with you Monday, Wednesday and Saturday
• Do more stuff that adults do...
• take all your calls walking around • go for a walk at the start of your day with your partner (you are more likely to connect with them more)
• Speed clean your home • Build a standing desk at work

Being active isn’t having to head to the local gym to destroy yourself on the treadmill (the industry has moved on from the 90s, so should you) it’s about finding the small things that bring you activity through your lifestyle and doing more of them more often. After all we have one body that carries us through our lifetime so why not look after it? #thesweatlife
  • Today I was speaking about how a quarter of adults aren’t active. “Active” being simple things like gardening, cleaning your home through to intentionally moving for 30 minutes or more. No wonder New Zealand has the highest rate of obesity per capita in the world with trends like that.

    Few things that can increase your activity through the day.
    • ask a friend to go for a walk with you Monday, Wednesday and Saturday
    • Do more stuff that adults do...
    • take all your calls walking around • go for a walk at the start of your day with your partner (you are more likely to connect with them more)
    • Speed clean your home • Build a standing desk at work

    Being active isn’t having to head to the local gym to destroy yourself on the treadmill (the industry has moved on from the 90s, so should you) it’s about finding the small things that bring you activity through your lifestyle and doing more of them more often. After all we have one body that carries us through our lifetime so why not look after it? #thesweatlife

  •  160  8  18 February, 2019
  • 🐊
  • 🐊

  •  218  4  15 February, 2019
  • How cool is the health and fitness industry??? Regardless of age, gender, circumstances, wealth, exercise brings an equal playing field and bonds people that may have never had talked which has lead to them into turning best friends, partners and or the person you go to first.  #lovewhatido #thesweatlife
  • How cool is the health and fitness industry??? Regardless of age, gender, circumstances, wealth, exercise brings an equal playing field and bonds people that may have never had talked which has lead to them into turning best friends, partners and or the person you go to first. #lovewhatido #thesweatlife

  •  234  8  12 February, 2019

Top #coachrhys Posts

  • Everything happens for a reason. I’ve had some big changes since I’ve been back from Bali as I’m sure some of you have seen. These changes haven’t exactly made life a walk in the park but they have opened up some incredible doors! .

Choosing to live in the now instead of fuss over what’s already been is one of the best pieces of advice I’ve ever been given and it’s definitely how I intend to move forward!
.

Not saying too much now but there’s a sneak peek in my story as to what my future holds in a few months and I’m honestly buzzing!
.

If things don’t seem to be working out for you right now, let it be because it’s happening for a reason and better things will be coming! Life is one big old adventure 💪
.
Watch this space 💥
  • Everything happens for a reason. I’ve had some big changes since I’ve been back from Bali as I’m sure some of you have seen. These changes haven’t exactly made life a walk in the park but they have opened up some incredible doors! .

    Choosing to live in the now instead of fuss over what’s already been is one of the best pieces of advice I’ve ever been given and it’s definitely how I intend to move forward!
    .

    Not saying too much now but there’s a sneak peek in my story as to what my future holds in a few months and I’m honestly buzzing!
    .

    If things don’t seem to be working out for you right now, let it be because it’s happening for a reason and better things will be coming! Life is one big old adventure 💪
    .
    Watch this space 💥

  •  121  12  3 June, 2019
  • Working for a cause, not an applause ✊🏽 Understanding the reason why you do what you do, makes the journey much more rewarding #thesweatlife
  • Working for a cause, not an applause ✊🏽 Understanding the reason why you do what you do, makes the journey much more rewarding #thesweatlife

  •  213  16  14 April, 2019
  • 80kg down 🥳🙌👊 always proud in helping @bennett_jordan on is fitness journey. Someone now I call a very good friend that has inspired me to get up and train when I didn’t want to. Swipe and you will see the before shot and where we got to before he has now headed to Sydney. #thesweatlife
  • 80kg down 🥳🙌👊 always proud in helping @bennett_jordan on is fitness journey. Someone now I call a very good friend that has inspired me to get up and train when I didn’t want to. Swipe and you will see the before shot and where we got to before he has now headed to Sydney. #thesweatlife

  •  318  30  12 April, 2019
  • Your sweaty workout. 8 minutes in each round - 4 rounds. 
Round 1 - Treadmill 
3 min walk
2min run 
30 sec sprint
30 sec run 
1 min 80% sprint pace 
1 min run 
Round 2 - benches 
4 rounds each exercise of 45 sec on 15 sec off
DB press 
Bench hops 
Round 3 - treadmills 
2min run 
1min 80% sprint pace 
1min run 
30 sec sprint 
30 sec run 
1min 80% sprint pace
2min run 
Round 4 - Ground work 
45sec on 15 sec off each exercise X4
Mountain climbers 
Burpees 
Finisher - 5min treadmill
  • Your sweaty workout. 8 minutes in each round - 4 rounds.
    Round 1 - Treadmill
    3 min walk
    2min run
    30 sec sprint
    30 sec run
    1 min 80% sprint pace
    1 min run
    Round 2 - benches
    4 rounds each exercise of 45 sec on 15 sec off
    DB press
    Bench hops
    Round 3 - treadmills
    2min run
    1min 80% sprint pace
    1min run
    30 sec sprint
    30 sec run
    1min 80% sprint pace
    2min run
    Round 4 - Ground work
    45sec on 15 sec off each exercise X4
    Mountain climbers
    Burpees
    Finisher - 5min treadmill

  •  186  9  9 May, 2019
  • Going wild 🤙
  • Going wild 🤙

  •  134  11  20 April, 2019
  • TRX workout: 
500m rower 
3 rounds, 45 sec each exercise 
TRX press 
TRX squat jumps 
Body weight sprint on the spot
TRX pikes 
1000m rower 
3 rounds, 45 sec each exercise
TRX single leg squats (hold onto trx) 
TRX plank 
Burpees 
TRX knee tucks 
1500m rower 
3 rounds, 45 sec each exercise
TRX hamstring curls 
TRX row 
Mountain climbers 
TRX lunges 
2000m rower 
#thesweatlife
  • TRX workout:
    500m rower
    3 rounds, 45 sec each exercise
    TRX press
    TRX squat jumps
    Body weight sprint on the spot
    TRX pikes
    1000m rower
    3 rounds, 45 sec each exercise
    TRX single leg squats (hold onto trx)
    TRX plank
    Burpees
    TRX knee tucks
    1500m rower
    3 rounds, 45 sec each exercise
    TRX hamstring curls
    TRX row
    Mountain climbers
    TRX lunges
    2000m rower
    #thesweatlife

  •  150  1  6 June, 2019
  • Exercise challenge/ today’s finisher with @art_green 👊 how many can you do? Tag your workout buddy or challenge your workout buddy 💪 #exercisechallenge
  • Exercise challenge/ today’s finisher with @art_green 👊 how many can you do? Tag your workout buddy or challenge your workout buddy 💪 #exercisechallenge

  •  103  15  23 October, 2019
  • Because training like the “norm” is boring and very “old school”. The fitness industry has moved on from the 90s and so should you to more effective exercises engaging more muscles at once leaving you feeling stronger in all sorts of moments and an overall sense of well-being. Try this Core and triceps exercise, I use this little bad boy as a finisher for some of my workouts. 4 sets of 45sec-1min rounds 💪 #thesweatlife #trx #coachrhys
  • Because training like the “norm” is boring and very “old school”. The fitness industry has moved on from the 90s and so should you to more effective exercises engaging more muscles at once leaving you feeling stronger in all sorts of moments and an overall sense of well-being. Try this Core and triceps exercise, I use this little bad boy as a finisher for some of my workouts. 4 sets of 45sec-1min rounds 💪 #thesweatlife #trx #coachrhys

  •  113  4  18 hours ago