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Work, life play…Make Your Exercise Matter!

Work, life play…Make Your Exercise Matter!

July 12, 2017 Blog

Are there activities beyond those that you have to perform at work that you simply enjoy? Perhaps going for a jog, fishing, hiking…there are an infinite number of activities that we perform on a regular basis that have become part of who we are. Consider how you would feel if you couldn’t perform those activities anymore because you got hurt, perhaps because you weren’t prepared? It would feel pretty crappy right? Now think back to your reasons to exercise – have you ever viewed it as a magic pill that allows you to do all the things you need or want to do. It can.

But, to make exercise matter – to ensure its impact extends beyond the training environment – we must always remember the reasons why we are exercising in the first place. For most of us, exercise is a means to improve safety or performance at work, maintain a fitness level so that recreational activities such as golf or hiking can be enjoyed, or support a healthy lifestyle long into retirement.  Regardless of our motivation to be physically active, adherence in the long-term will be likely be tied to the extent to which we see a direct benefit to our quality of life. In other words, we must perceive benefit from the exercise!

If your exercise program had an immediate impact on your safety, performance and productivity at work, but little to no impact on your quality of life, would these benefits be enough to keep you engaged? Probably not, particularly for those of us who enjoy being active with friends and family. Your exercise program should be structured to have a positive impact on the things that truly matter!

Building on theoretical foundations of exercise science, biomechanics, ergonomics, motor learning, physiology, psychology and coaching, several researchers have started to explore the utility of exercise to change behaviors. For example, performing a particular exercise or group of exercises repeatedly in a semi-controlled environment has shown to elicit changes in the way that performers move while completing a range of unrehearsed tasks of varying loads and speeds. However, the direction of change (whether they get better or worse) appears to be influenced by the instructions and feedback provided while exercising, and the attention that is given to how each exercise is performed.

When an emphasis was placed on select key movement patterns that have been associated with a higher injury risk and poor performance (e.g. control of spine flexion and frontal plane knee motion), firefighters’ movement patterns improved post-training. In comparison, when an emphasis was placed on fitness alone, the firefighters exhibited less control of their low backs and knees following the exercise intervention in comparison to before they started. Frost et al. J Strength Cond Res 29(9): 2441–2459, 2015.

One of the most important factors to elevating our capacity is the realization that the way we move every single day can have a dramatic impact on our lives. If exercise is viewed as a way to establish desirable movement behaviors, there is evidence to suggest that an emphasis should be placed on engraining select key movement features (e.g. spine and frontal plane knee motion control) that have been shown to be or cited as possible injury mechanisms, or performance-limiting factors. Against this backdrop, exercise can and perhaps should be used strategically to stabilize or engrain these desirable patterns using a variety of frequencies, intensities, times and types of activities such that they emerge and persist in relevant activities beyond the exercise environment.

Using a range of loads, speeds, activities, etc. to improve a performer’s control and coordination of these key features is critical to the transfer of exercise since it would not be possible to practice every possible activity they may encounter in life. Instead, introducing gradual changes to the demands, complexity of the activity, and training environment could alter the habitual patterns used to perform several life-related activities without having to replicate these exact tasks. In fact, there is evidence to suggest that there may be attributes, or “key features”, of an individual’s movement behaviour that are common to a range of activities. The hope is that a desirable behavior emerges as a new habit.

Although exercise provides an excellent opportunity to engrain desirable behaviors such as spine and frontal plane knee motion control, rehearsing an undesirable movement pattern could lead to undesirable consequences. Attention must be given to how we exercise to maximize the potential benefits. Having great strength, endurance and aerobic capacity will have little influence on our safety, performance and quality of life if we move in an undesirable manner. It is often stated that practice makes perfect; however, the truth is that practice makes permanent. Only perfect (deliberate) practice makes perfect. Bad practice leads to bad habits.

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When it comes to designing exercise programs, cont When it comes to designing exercise programs, context always matters. There are few things that should ‘never’ be done, and likely fewer that are ‘always’ true.

Consider the performer(s), objective(s), environment, etc. and be willing explore new ideas because there are always multiple ways to achieve the same outcome.

One arm snatch x 4 each arm
Pull-up x 2
5 Rounds

One arm bench press x 6 each arm
Asymmetrical back lunge x 6 each leg
3 Rounds

One arm snatch x 4 each arm
Pull-up x 2
5 Rounds

#performanceredefined #beactive #hotelexercise #hyattfitness #physicalliteracy #makeexercisematter #knowyourwhy #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Many people get hurt when the demands of the activ Many people get hurt when the demands of the activities they perform exceed their capacity to move in a safe and effective manner.

This implies that without sufficient fitness we could be forced to perform in a way that elevates our risk of getting hurt.

Exercise can undoubtedly help with the prevention of injuries, but it if the injuries typically incurred by a particular population (such as fire fighters) stem from high demand activities, increasing fitness may need to be emphasized to reduce the risk of getting hurt.

To move well within any context implies that sufficient fitness is present - preventing injuries and improving performance really are two sides of the same coin.

#performanceredefined #injuryprevention #fitnessmatters #demandscapacity #movementmatters #firefighterfitness #preventionisperformance #iaffwfi 
#iaffpeerfitness #fittothrive
If you find yourself with limited time, space or e If you find yourself with limited time, space or equipment, try using a workout ‘complex’.

Complexes involve a series of exercises performed in succession with the same equipment, same load, and same space and can be used to meet a range of objectives.

Right arm snatch x 2
Right arm squat to press x 3
Right arm back to front lunge x 4
Right arm squat to press x 3
Right arm snatch x 2

Don't put the load down. Repeat with left arm.

Perform as many rounds as possible in 20 minutes.

#exercisechallenge #workoutcomplex #beactive #makeexercisefun #performanceredefined #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Grace starts with gratitude. Be kind. Be honest Grace starts with gratitude.

Be kind.
Be honest.
Be thoughtful.
Be gracious.
Be supportive.
Be positive.
Be sincere.
Be present.

We are better together.

#mindset #gratitude #thankful #relationships #connection #kindness #wellness #iaffwfi #performanceredefined #fittothrive
While there are an infinite number of ways to desi While there are an infinite number of ways to design workouts, it may be helpful to consider the positions (ranges of motion), motions (movement solutions) and fitness characteristics (intensity and time) that will be targeted prior to choosing exercises.

Will specific joint ranges of motion be emphasized?

Will specific movement patterns be encouraged?

Will specific fitness attributes be challenged?

Exercises are simply tools to achieve the intended benefit. Start with WHY and then choose WHAT will be used to make it happen.

Example Objective: Challenge active shoulder mobility and control of scapular motion in vertical and horizontal plane with a moderate load.

Pull-up x 3
Overhead squat x 6
Right-arm hanging press x 9
Pull-up x 3
Overhead squat x 6
Left-arm hanging press x 9

3 Rounds

#makeexercisematter #physicalliteracy #activemobility #movementpatterns #7keyfeatures #exerciseprogramdesign #firefighterfitness #iaffwfi #iaffpeerfitness #performanceredefined #5minutesoffun #fittothrive
Progress reflects the cumulative influence of seve Progress reflects the cumulative influence of several small actionable steps.

The choices we make and the actions we take every day will shape our behaviors and the extent to which we grow in the long term.

In the moment it can be challenging to see progress being made, perhaps because it is the small seemingly insignificant steps made consistently that produce big results.

Failing is ok if we get back up and try again. It's how we learn.

We are all beginners first.

#growth #growthmindset #smallsteps #smallstepbigchange #takeaction #makethingshappen #mindset #progress #goalsetting #iaffwfi #iaffpeerfitness 
#learntofail #performanceredefined #fittothrive
Learning to move for work, life and play is not ab Learning to move for work, life and play is not about perfecting any specific exercise technique.

In some instances, there will be certain movement characteristics that could or should be emphasized, but variability can help to facilitate learning.

Challenge yourself, use a range of demands, and explore multiple movement solutions when you have the opportunity to do so.

Air squat x 20s ON + 10s OFF (6 Rounds)
Front squat x 20s ON + 10s OFF (6 Rounds)
Squat to press x 20s ON + 10s OFF (6 Rounds)
Front squat x 20s ON + 10s OFF (6 Rounds)
Air squat x 20s ON + 10s OFF (6 Rounds)

Rest 2 minutes between each exercise.

Monitor progress by tracking the fewest reps performed in any round of Air squats.

#challenge #exercisechallenge #movementvariability #physicalliteracy #learntomove #worklifeplay #fordutyforlife #iaffwfi #iaffpeerfitness #5minutesoffun #performanceredefiined #fittothrive
Many of the health- and fitness-related goals we p Many of the health- and fitness-related goals we pursue can only be achieved by establishing new or better habits first.

Want to run a faster 5k? Become a more consistent runner.

Hoping to lose weight (and keep it off)? Change your eating habits and/or adopt a more active lifestyle.

Need more and better sleep? Establish a more repeatable bedtime (and wake time) routine.

Don’t overlook the process in pursuit of a specific outcome. It will be the habits we establish along the way that allow us to maintain our health and fitness in the long term.

#habits #betterhabits #wellness #fitness #mindset #goalsetting #process #consistency #beactive #activityhabits #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
Reinforcing your active mobility (the range of mot Reinforcing your active mobility (the range of motion you can access) while pursuing other fitness goals will limit the amount of stretching needed to restore or maintain your passive mobility (the range of motion you have available).

Use it often so you don’t have to regain access to it.

Right arm snatch x 5 
Right arm overhead walking lunge x 10
Right arm swing x 15
Left arm snatch x 5 
Left arm overhead walking lunge x 10
Left arm swing x 15

6 Rounds

#mobility #activemobility #makeexercisematter #movementhygiene #physicalliteracy #mobilitywod #firefighterfitness #iaffwfi #iaffpeerfitness #5minutesoffun #performanceredefined #fittothrive

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When it comes to designing exercise programs, cont When it comes to designing exercise programs, context always matters. There are few things that should ‘never’ be done, and likely fewer that are ‘always’ true.

Consider the performer(s), objective(s), environment, etc. and be willing explore new ideas because there are always multiple ways to achieve the same outcome.

One arm snatch x 4 each arm
Pull-up x 2
5 Rounds

One arm bench press x 6 each arm
Asymmetrical back lunge x 6 each leg
3 Rounds

One arm snatch x 4 each arm
Pull-up x 2
5 Rounds

#performanceredefined #beactive #hotelexercise #hyattfitness #physicalliteracy #makeexercisematter #knowyourwhy #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Many people get hurt when the demands of the activ Many people get hurt when the demands of the activities they perform exceed their capacity to move in a safe and effective manner.

This implies that without sufficient fitness we could be forced to perform in a way that elevates our risk of getting hurt.

Exercise can undoubtedly help with the prevention of injuries, but it if the injuries typically incurred by a particular population (such as fire fighters) stem from high demand activities, increasing fitness may need to be emphasized to reduce the risk of getting hurt.

To move well within any context implies that sufficient fitness is present - preventing injuries and improving performance really are two sides of the same coin.

#performanceredefined #injuryprevention #fitnessmatters #demandscapacity #movementmatters #firefighterfitness #preventionisperformance #iaffwfi 
#iaffpeerfitness #fittothrive
If you find yourself with limited time, space or e If you find yourself with limited time, space or equipment, try using a workout ‘complex’.

Complexes involve a series of exercises performed in succession with the same equipment, same load, and same space and can be used to meet a range of objectives.

Right arm snatch x 2
Right arm squat to press x 3
Right arm back to front lunge x 4
Right arm squat to press x 3
Right arm snatch x 2

Don't put the load down. Repeat with left arm.

Perform as many rounds as possible in 20 minutes.

#exercisechallenge #workoutcomplex #beactive #makeexercisefun #performanceredefined #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

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