Coach Rhys in Sydney, Australia | Sports & fitness instruction

Coach Rhys

Locality: Sydney, Australia

Phone: +61 408 675 923

Address: 307 Pitt Street 2000 Sydney, NSW, Australia

Website: http://www.iontraining.com.au

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25.01.2022 You know what they say about common sense... Unfortunately it is not that common!... During the course of the ION training cycle, we ensure that there is consistent communication with our members regarding the importance of What is ? The is using your best judgement when it comes your training Your best judgement involves listening to your body and adjusting your plan depending what the body is telling you! For us, it is not a badge of honour to be constantly beating ourselves up and living with aches and pains Now...... This doesnt mean we take shortcuts and forget about quality, structured training. It means we take a smarter and More intelligent approach that benefits the member ! Remember.... the objective here at ION is longevity in exercise Consistency and discipline go hand in hand If you feeling tired, sore or flat then skipping or modifying a session is likely to be more beneficial to you overall performance than pushing through against better judgement Think about it..... :) Thanks to @samrooney_ep for the inspiration behind this post #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

24.01.2022 ION CVT (Cardiovascular Training) ION CVT is a training methodology by which we have our members engage in various modalities and levels of cardiovascular work The goal being to try and increase overall ability to complete work (work capacity) in a given time period... Our aim is to increase the enjoyment for our members, and encourage high levels of participation and consistency across the weeks as they are not required to continually repeat the same event week after week We manipulate each session a number of ways: 1. Time Working (60 sec, 2min, 6min, 15min) 2. Time Resting (30 sec, 2min, 5min) 3. Task-dependent work (Complete XYZ as fast as possible) or Time-Dependent Work (Complete XYZ for the given time period) 4. AMRAP (Complete as much work as possible) 5. Teams (You go I go) 6. Equipment utilised (Cardio Only, Dynamic Resistance Only, Cardio + Resistance #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining @ Sydney, Australia

23.01.2022 THE NON-LINEAR PURSUIT I wear a few hats these days. I have a young family, I am a coach and also a business owner. ... Despite of all of this, my athletic pursuit is still a high priority (as high as it was when I was a former professional athlete) It is a non-negotiable in my life. The biggest lesson that I have learnt from the juggling of hats is the idea of being flexible and compromising when it comes to my health and fitness. I needed to understand that as an individuals, progress is very rarely linear. There will be times when stuff happens. When situations and decisions are beyond my control. But hey, thats life The road blocks are inevitable. But they dont need to halt my progress. My health and fitness are a long term investment And Im more than OK with that! The non-linear model The ups and downs, side to sides, the forwards and backwards As long as my direction is always heading forward, then to me thats progress #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining @ ION

22.01.2022 BANK BALANCE Your health and fitness is like a bank account. Every time you take care of yourself in a positive manner, you are making deposits in your account If you keep making deposits without withdrawing, the balance continues to grow. In fitness terms, these deposits can include:... Sleeping 7 + hours per night Exercising consistently Hydrating Improving your strength and fitness You are in a POSITIVE. Now imagine if you do the complete opposite. You keep withdrawing money week after week and end up with a negative bank balance. You are now accruing debt. In fitness terms this debt may include: Not sleeping enough Training inconsistent Eating/drinking sub optimally Driving yourself into the ground (stress) You are now in a NEGATIVE. Your long term goal should be to bank as much savings as you can, without ever really needing to withdrawal. #iontraining #defyaverage #smarjtintensity #strongwomen#strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

22.01.2022 Rapid Response The final phase of our warm up at ION is a ramp upof the central nervous system. The movements we use are dynamic and explosive in nature. ... Think of sprinting, throwing and jumping drills. The effort behind these movements are the main focus. We keep the reps low and explosiveness high Here is resident hulk demonstrating sprint in place #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

21.01.2022 ITS ALL IN THE HIPS I like to think of the Rower and the Kettlebell swing as both similar exercises when it comes to explaining the set up and execution. Each movement requires substantial drive from the hip. Especially in the initial phase of each rep. ... The arms needs to be relaxed and patient on the swing and row. Move too early and the legs cease to work as appropriately as they could. Both movements needs control on the descent. We break the chain too early and it makes life hard on each subsequent each stroke/rep More of an observation than anything else #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining @ Planet Earth See more

21.01.2022 THE ART OF INDIVIDUAL COACHING IN A GROUP ENVIRONMENT NEW BLOG POST IS UP AND READY TO READ Link in bio... #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

19.01.2022 ION HYBRID THE FOCUS >>> Four days per week we place a strong emphasis on resistance training (lifting weights) ... . The ION HYBRID included two foundational movement patterns on these days. These two exercises form the FOCUS for the day . A lower body foundational movement is always paired with an upper-body foundational movement to maximise the frequency at which each pattern is trained across the week . #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining @ ION See more

19.01.2022 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

18.01.2022 > SAVE THE DATE > EVENT ANNOUNCEMENT its time to give back to the incredible running community of Sydney! .... over the past two years, we have been lucky enough to be deeply involved in the Sydney running community - from our weekly Run Club to our Athletic Performance Squad program, we have helped hundreds of runners reach their goals. . whether it be a first 5km run, completing the @city2surf, or training for the @tokyo2020 Olympics, we have enjoyed coaching at every level. this coming Wednesday 11th of march at 6:30pm, we are hosting a FREE Strength, Mobility and Performance, Prehab & Reb workshop for runners - the event will be held at our training facility and feature presentations from Sam Rooney (@samrooney_ep), IONs Director of Allied Health + Accredited Exercise Physiologist and special guest Adam Monteith, Founder and Principal Physiotherapist at EVOKER Premium Physiotherapy (@evoker_pps). . Adam will present on all things rehab, prehab and how you can get the best out of your body to ensure you remain injury free with preventative measures, how to identify warning signs and how to recover from injury as quickly and efficiently as possible. . Sam will present on strength training and mobility for runners including all you need to know to get your body primed for its best running season yet. . we know that strength training, effective warm-ups and appropriate recovery strategies can not only keep you on the track for longer, but can prime you for your best training or competition. in addition to our presentations, @hypericeaus industry leaders in athletic recovery methods - will be providing us with their entire suite of recovery tools including the Hypervolt Percussion Massage Guns, Vyper Vibrating Rollers, Hypersphere Trigger Balls, Venom Heat & Vibration Units as well as their @rapidreboot compression boots for you to try on the night. Sam and Adam will both be available to answer questions specific to your recovery. . EVOKER will also be bringing their @gamereadyofficial cold/hot compression units too! tap the link in our bio to secure your spot via EventBrite - spots are strictly limited and will be exhaust See more

18.01.2022 INTERNATIONAL WOMENS DAY This years International Womens Day theme is #EachForEqual, honouring all women in all walks of life, raising awareness against stereotypes and biases, because an equal world is an enabled world. . In celebration of the women who are a part of the ION community, were taking a moment to shine a light on a few of these ladies and their contribution to the world by asking them .... ? ? . @t_goldie_ you are an inspiration . Tap the link in our bio to read the responses from @lady.lolas, @ellen.w87, @marikaday, @t_goldie_, @tanyapoppett and @bethforshaw . #IWD2020 #InternationalWomensDay #iontraining #defyaverage #strongwomen #womeninfitness #womeninbusiness #entrepreneurs See more

18.01.2022 Our final week of the ION HYRBID program sees the members test their mettle against 6RMs This is a great opportunity to test and show off the previous 7 weeks of hard work ... In week 8, we test the following movements; +Squat +Hinge +Split squat +Upper vertical and horizontal push +Upper vertical and horizontal pull In the lead up to testing our 6RMs we have spent a lot of time working on and not exclusive to the following; +Positional work +Tempo +TUT +Paused and Long eccentrics +Short and Long rest periods Being fit and strong is no accident ! #iontraining #defyaverage #smartintensity #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

18.01.2022 Here at ION, there isnt a one size fits all approach when it comes to exercise selection This is why we give members choice and feedback when it comes to compound movements such as the SQUAT We are here to make sure each member feels safe exercising and confident with each and every movement... Here are a few movements we include depending on our members training age and ability>>>> #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining @ Sydney, Australia See more

18.01.2022 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

18.01.2022 ATTENTION: GYM OWNER FRIENDS! 9 weeks ago the crew at ION faced what many gyms in the same situation (covid-faced; 1. Lengthy delays and inefficient access to cleaning chemicals for ION ... 2. OVER PRICED and inferior products. (Especially hand sanitiser) In the midst of this pandemic, we decided our industry deserves far better. And so do our valued members. We have been working around the clock with a leading chemical engineer and manufacturer based in Sydney. We have formulated cleaning chemicals for our industry (Antibacterial Hand Soap, Disinfectant Surface Spray, Alcohol Hand Sanitiser & Floor Cleaning Solution) We have started this new venture and have secured commercial quantities of our own products which are formulated to be industrial strength and suitable for use in health and fitness facilities. Please send me a DM (or comment below) and Ill be in contact Its time to set the standard and be a well respected industry Without breaking the bank in the process! See more

17.01.2022 ION HYBRID (STRENGTH FOCUS) At ION, program two foundational movement patterns forming the strength FOCUS for the session. ... A lower body foundational movement is always paired with an upper-body foundational movement to maximise the frequency at which each pattern is trained across the week. The focus here is to move the weight from point A to point B. This is where most of our energy is spent for the session Day 1: Horizontal Press (Bench Press) + Lower Body Hinge (Deadlift) Day 2: Lower Body Squat (Back Squat) + Vertical Pull (Pull Up) Day 3: Lower Body Hinge (RDL) + Vertical Press (Overhead Press) Day 4: Lower Body Unilateral Squat/Hinge (Split Squat, Front Squat) + Horizontal Row (Chest Supported Row) Each week Day 1 and 2 swap, day 3 and 4 swap to ensure each member is exposed to the different movements, regardless of the day itself. We utisilse a number of variations of each of these movements to support the individual aspect of the ION Hybrid program. We offer plenty of variation to each member. This is for a number of reasons which may include; 1. Training age 2. Restrictions/Abilities 3. Regresssion of a certain exercise #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

17.01.2022 SIGNS OF A GOOD WORKOUT What are some positive signs of a good workout beyond feeling exhausted and sweaty? 1. You lifted more weight than your previous session... 2. You didnt need as much rest between activities 3. You were able to manage more work (reps) in the same activity period 4. You left feeling better than when you started 5. You were able to challenge yourself further 6. You felt more confident 7. Your heart rate didnt rise as quickly #iontraining #defyaverage #smartintensity #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraininglol

17.01.2022 In case you missed it, the ION team were live this morning with our friend Katie Lolas The workout is available for you to participate at your leisure, and I invite you back to join us again tomorrow at 7am either on Facebook or Instagram - @iontraining This is a free workout to encourage movement around the world so share and tag your family, friends and colleagues #ionlive #iontraining #theionway #defyaverage #onlinetraining #personaltraining #strengthandconditioning #fitness

16.01.2022 IF THERE WAS A SINGULAR QUOTE I THINK THAT DEFINES ME AND WHAT I LIKE TO COMMUNICATE TO OUR MEMBERS, IT WOULD BE THE ONE BELOW FROM @jockowillink DISCIPLINE EQUALS FREEDOM You can use positive restraints to increased perceived free will and results. Freeform days might seem idyllic, but they are paralysing due to continual paradox of choice and decision fatigue... In contrast, something as simple as a pre-scheduled workout can act as scaffolding around which you can more effectively plan and execute your day This gives you the feeling of freedom. You can only achieve freedom, from things like finance, sickness or time, through discipline. Take extreme ownership of your world. Everything you do matters and is in your control #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

13.01.2022 HOW TO ESTABLISH A TRAINING PLAN Without a proper plan in place, training becomes a guessing came which can lead to confusion and poor execution. Having a plan creates a pathway to reaching set goals and landmarks in the fitness journey.... The plan is a great strategy to fall back on should you find yourself lost and confused. Here are a few tips to help you get started: Set yourself a manageable and trackable goal that includes a deadline? The information you give, the better framework the coach has when establishing a custom training plan. What are the requirements to reach the goal? What is needed for you to reach the goal and is it attainable? Are the requirements reasonably easy? Take the low hanging fruit. Set a deadline for your goal/plan: Setting clear parameters makes the plan manageable and gives the coach a date to work back from Establish regular checkpoints: Take the specific goal(s) and set check and measure points along the way. That way you can work out whether you are on the right path or not. We now have an actionable plan and system to follow. The above framework allows us to follow a path of success. Plan your work and work your plan #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining See more

12.01.2022 RESISTANCE BAND PROGRAM cant get your hands on gym equipment? Weve secured a limited supply of premium @alphafit_aus resistance bands and packaged them into a comprehensive 10 WEEK TRAINING PROGRAM. . tap the link in our bio to purchase now. @afterpayau is also available as a payment option.... . Train anywhere and stay fit, lean and strong with our this program designed by our team of professional Personal Trainers, Exercise Physiologists and Strength & Conditioning Coaches. . TRAIN ANYWHERE TO STAY FIT, LEAN & STRONG WITH RESISTANCE BANDS ONLY. . PREMIUM QUALITY LATEX BANDS ARE INCLUDED IN THIS PACKAGE. . 10 WEEK TRAINING PROGRAM WITH COMPLETE EXPLANATIONS. . OVER 60 MOVEMENTS WITH FULL DEMONSTRATION VIDEOS TO ENSURE VARIETY & STIMULUS FOR RESULTS. . 100% MONEY BACK SATISFACTION GUARANTEE. NO QUESTIONS ASKED. . Included in this program is 3 AlphaFit latex resistance bands which will be Express Posted to you anywhere in Australia. International shipping is currently not available. . This program comes with a full 10 week program you can do, and do again once you have mastered the basics with exercise options for all levels of fitness. . You will have access to instructional videos and demonstrations or EVERY EXERCISE and also have access to our private community to ask our coaches any questions you may have. See more

12.01.2022 #throwback @pedagogical_daredevil PISS EXCELLENCE ... #iontraining #defyaverage #smarjtintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

10.01.2022 If you missed todays "LIVE" workout you can catch-up anytime you like :)

09.01.2022 Get a reminder for Mondays workout here and get fit at home. All our workouts and coaching FREE LIVE and ONLINE.

08.01.2022 Cannot wait to dust off the cobwebs the countdown is on and we cannot wait to open in 10 days from now on the 15th of June. .... playtime is over, its time to get back to working on your strength and fitness. . contact us via DM or email [email protected] if youd like to secure a very limited $75 INFINITY MEMBERSHIP - we only have 7 spots remaining for this presale to public. #iontraining #defyaverage #fitness #training #gym #thesweatlife #strengthandconditioning #exercise #mentalhealth #beatyesterday #everydayisgameday #everybodyeverygoal #fithappyhealthy See more

07.01.2022 Get Comfortable Being Uncomfortable If the past few months have taught me anything (I tell my boys this often: for every situation YOU WIN OR YOU LEARN), it's accepting the fact that being uncomfortable in life is unavoidable. We have the choice each time adversity faces us. Accept it or let It bury you.... I choose to accept it, acknowledge it, and move forward. Life will make you feel uncomfortable, but that doesn't ever have to stop you. Remember, it's a good thing to feel uncomfortable. It means you're moving forward and exploring new territory. #iontraining #defyaverage #smartintensity #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

07.01.2022 The ION Cross and what it represents Movement: Strength + Cardiovascular Training Nutrition: Nutrition to match your lifestyle... Discipline: Obeying the ION code Purpose: You're why? #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining

07.01.2022 Personal Matras What is your personal mantra? ***A personal mantra is a positive phrase or statement that you verbalise to yourself for the purpose of motivation or encouragement. This could be your favorite quote inspires you to be your best***... What is your one matra that defines who you are and who you stand for? IONs mantra is: DEFY AVERAGE My personal mantra is:DISCIPLINE EQUALS FREEDOM Simple in theory. Not always easy to stick to If you havent, decide what you stand for, than stand for it all the time #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining @ ION

07.01.2022 ION INTRO WEEK ION intro week is week 1 of a new training cycle Intro week is designed to use a lower level of demand (lighter weights and emphasis on our foundational movements)... Intro week gives our members the opportunity to reduce the total load they have accumulated over the past 8 weeks The main focus for Intro week is to chase as much range of motion and perfect form as possible, whilst not being challenged by load The heavy stuff is still to come! #iontraining #defyaverage #smartintensity #gym ##training #strengthandconditioning #thesweatlife #strongwomen #fitness #workout #health #beatyesterday #fithappyhealthy #strengthtraining #garmin #lululemon #mymusclechef #everydayisgameday #exos #smallgrouptraining @ ION

04.01.2022 DEFY AVERAGE -The unspoken affirmation We define DEFY as the personal decision to openly resist or obey the status quo in todays society. ... We define AVERAGE as the standard that can be improved upon every day. At ION, our definition of DEFY AVERAGEis 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 isnt 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 #strengthtraining

04.01.2022 ION LIVE STARTS TOMORROW join us at 7:00am as we stream live from our Facebook page and Instagram feed to kick things off for week one - if you miss out, youll be able to login and the sessions later! all you will need is yourself, your activewear and training shoes... equipment optional! maybe have a bottle of water and towel ready, we gon get sweaty.... we guarantee a challenging workout that will stay true to real training philosophies and actually get your stronger and moving better. expect live cueing of movements by our professional coaches and you will be ask us questions during and after sessions. heres a video from @samrooney_ep going through the simple goblet squat to challenge that lower body and core stability... dont have a kettlebell? go grab something heavy and expensive, youll be less likely to drop it. HERE WE GO! #iontraining #defyaverage #ionlive #workout #cardio #strength #onlinetraining #gym #fitness #thesweatlife #beatyesterday #personaltraining #strengthandconditioning #everybodyeverygoal

02.01.2022 TGIF Live workout

02.01.2022 Were excited to announce the launch of COACHES CORNER our health + fitness blog that endeavours to cut through all the noise in the industry and publish ar...ticles relating to the many facets of Training, Exercise Physiology, Nutrition, and more. We will be showcasing pieces written by the coaching staff at ION as well as guest features from industry experts, friends and colleagues. Our opening piece is from Accredited Exercise Physiologist, Sam Rooney, discussing UNILATERAL TRAINING. Should you be incorporating this into your program? Read it now by tapping the link below: https://www.iontraining.com.au/benefits-of-unilateral-trai/

02.01.2022 DID YOU KNOW??? The weight of the bar changes depending on the shoe you are using???? ... Hex Bar: 20kg Rickshaw Bar: 15kg Barbell: 20kg Barbell: 15kg Swiss Bar: 29kg Fat bar: 9.5kg #iontraining #defyaverage #smarjtintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining @ ION See more

01.01.2022 NEW BLOG POST from yours truly. Habits Creation and Formation. With so many people returning to gyms, now is a good time to learn more about the benefits of forming good habits. Take a look at https://www.iontraining.com.au/coaches-corner/... #iontraining #defyaverage #smartintensity #coachrhys #strongwomen #strengthandconditioning #thesweatlife #fitness #training #beatyesterday #everydayisgameday #strengthtraining See more

01.01.2022 COME AND TRAIN WITH ME PRIVATELY ... IN 2019 - DEFY AVERAGE . Not because you think you should be healthier, fitter and happier... but because you know you deserve to be! . in 2019, demand more out of life, out of yourself, out of your standards and out of your training facility and coaches. #iontraining #defyaverage #smartintensity #gym #thesweatlife #strengthandconditioning #fitness #training #workout #beatyesterday #beready #everydayisgameday #fithappyhealthy #lululemon #garmin #sklz #bodyscience #exos #cardio #weights #personaltrainer