rhis2013journey-blog - Tumblr blog

[rhis2013journey-blog]

Latest blog is up #blog #workfromhome #sugar #danger #health #fitness #business #success #followme

[rhis2013journey-blog]

New blog is up! #blog #business #success #leadership #mma #mmaxfit #health #fitness #bringon2013 #followme www.socialmediabar.com/mmaxfitvideo

[rhis2013journey-blog]

11 blogs in two days #blog #success #business #marketing #health #fitness #bringon2013 #facebook #Twitter #followme #joinme #instagram #inspiration #motivation #book #videos #YouTube #leader #leadership #happy #personaldevelopment

[rhis2013journey-blog]

Blog header #blog #exciting #bringon2013 #health #fitness #business #marketing #success

[rhis2013journey-blog]

Blog #2 how great leaders inspire actions #leaders #business #success #bringon2013 #inspiration #motivation #marketing #simonsinek #Ted #Ted.com #leadership

[rhis2013journey-blog]

How's your jar going? Mines looking a little full... #jarofhappiness #health #happy #success #love #happiness #development

[rhis2013journey-blog]

Hi! I am considering signing up for a pt course with AIOF. Would you recommend it?? Also what do you have to wear (lol)!! Good on you for going for it, and your goals are inspirational!!!

At AIF would be a GREAT choice! I WOULD recommend it! Not only do you get your certificate 3 and 4 in fitness, but also certificate 4 in vocational preperation, business sales and small business management.  Plus you get your first aid AND your masters trainer.  AIF would be a great choice! Gym pants and they provide you with a AIF shirt. If you DO sign up tell them I recommended you, Rhiannon Butler from Williamstown campus :) it's worth going to AIF, I have almost finished my certificate 3 and I am doing work placement soon!

[rhis2013journey-blog]

#todolist #productive #lovinglife #healthy #bringon2013 #fitness #gym #followme

[rhis2013journey-blog]

#workout #calories #bringon2013 #exercise #feelgreat #fitx #fitspiration #fitspo #healthspo #heartrate #gym

[rhis2013journey-blog]

Workout plan

Monday Walk/run interval: 1m x W/R = 20 mins (WU) Bench Press/Push up: 3 x 12-15 + 30 seconds Chest press: 3 x 17-20 + 30 seconds Shoulder press: 3 x 17-20 + seconds Chest press: 3 x 17-20 + 30 seconds Lat pull down (WG): 3 x 17-20 + 30 seconds Seated row: 3 x 17-20 + 30 seconds Plank: 3 x 1 min + 30 seconds (CD) Static stretches (CD): • Chest stretch • Biceps stretch • Shoulder stretch • Tricep stretch Tuesday Walk/run interval: 1m x W/R = 20 mins (WU) Cross trainer: up every level till 15, then down to 1 fast for 1 min. Bike: 15 mins PRE 4-6 Rower: 1 x 1000m PRE 4-6 Static stretches (CD): • Hamstring stretch • Calf stretch • Hip flexor stretch • Quad stretch Wednesday Walk/run interval: 1m x W/R = 20 mins (WU) Lat pull down (WG): 3 x 17-20 + 30 seconds Triceps pull down: 3 x 17-20 + 30 seconds Seated row: 3 x 17-20 + 30 seconds Squats: 3 x 12-15 + 30 seconds Lunges: 3 x 10-12 PRE 4-6 Static stretches (CD): • Chest stretch • Biceps stretch • Upper back stretch • Shoulder stretch • Triceps stretch • Hamstring stretch • Calf stretch • Quad stretch Thursday Walk/run interval: 1m x W/R = 20 mins (WU) Squats: 3 x 12-15 + 30 seconds Lunges 3 x 10-12 + 30 seconds Leg extension: 3 x 10-12 + 30 seconds Leg press: 3 x 17-20 + 30 seconds Walk: 1 x 5 min Static stretches (CD): • Hamstring stretch • Calf stretch • Hip flexor stretch • Quad stretch Friday Walk/run interval: 1m x W/R = 20 mins (WU) Cross trainer: up every level till 15, then down to 1 fast for 1 min. Bike: 15 mins PRE 4-6 Rower: 1 x 1000m PRE 4-6 Static stretches (CD): • Hamstring stretch • Calf stretch • Hip flexor stretch • Quad stretch

[rhis2013journey-blog]

Brekkie #breakfast #healthy #yummy #bringon2013 #slowcarbdiet #challenge #fitspo #healthspo

[rhis2013journey-blog]

Reading the 4 hour body #4hourbody #timothyferriss #timferriss #amazing #training #healthy #bringon2013 #reading #book #science #fitspo #loseweight #goals

[rhis2013journey-blog]

School yay!!! #bringon2013 #pumped #australianinstituteoffitness

[rhis2013journey-blog]

Filling up my jar of happiness #jarofhappiness #bringon2013 #rhis2013journey #friends #happy #newyear