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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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If it’s a priority, you’ll find a way to make If it’s a priority, you’ll find a way to make it work.

Consistency builds resiliency.

One leg RDL x 10
Asymmetrical walking lunge x 10
Inverted hang w/ press x 10
Repeat with opposite limb

4 Rounds

#performanceredefined #activeeveryday #beactive #moreactivemoreoften #physicalliteracy #activemindset #resiliece #exercisehabits #snowday #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Physical activity is not a substitute for mental h Physical activity is not a substitute for mental health treatment when needed, but it does play a significant role in our cognitive, social, and emotional well-being.

Just 10 minutes of exercise or physical activity can...

…Reduce symptoms of anxiety and depression.

…Improve feelings of connectedness and social support.

…Increase confidence and emotional control.

…Enhance body image and lower feelings of guilt.

…Improve cognition, attention, and intrinsic motivation.

Tremendous work being done by the Mental Health and Physical Activity Research Centre at the University of Toronto to better understand the link between exercise and mental health.

Be more active, more often, but seek help when needed.

#mentalhealth #exerciseandmentalhealth #bellletstalk #beactive #exerciseanddepression #connectedness #selfconfidence #bodyimage #cognition #iaffwfi #iaffpeerfitness #fittothrive
Treat every workout as an opportunity to learn som Treat every workout as an opportunity to learn something about yourself that can help you be better tomorrow.

Kettlebell Swing x 10
Squat to Press x 10
Push-up x 10

Same load. 10 Rounds. Drop reps by 1 each round. Finish as fast as possible.

#performanceredefined #execisechallenge #fitnesschallenge #kettlebellchallenge #beactive #activeeveryday #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittotthrive
What you choose to do for exercise is important. What you choose to do for exercise is important.

It can bring you joy.
It can challenge you.
It can make you better.

But to take advantage of the opportunities that an exercise can provide, we should also place an emphasis on HOW we perform.

It is not ‘squatting’ the exercise that helps us jump higher and run faster; it is our execution of the squat that can change the way we jump or run in a positive way.

Likewise, it is not ‘deadlifting’ the exercise that helps us avoid low back injuries, it is 
the way we lift and the movement habits that can be established with the deadlift over time that make us more resilient.

Every exercise can be performed in many ways. Choose an option that will bring you joy, challenge you, and make you better!

#performanceredefined #movementmatters #makeexercisematter #physicalliteracy #7keyfeatures #movementhabits #iaffwfi #iaffpeerfitness #movebetter #performbetter #fittothrive
New challenges bring new opportunities! The Chal New challenges bring new opportunities!

The Challenge: Pull and push rep ladder using a single dumbbell with as few breaks as possible.

Alternate between the two exercises below (or a pull and push of your choice) and add one rep each round until 10 rounds are completed. Use same load for both exercises the entire time.

One arm snatch
One arm push jerk

1. Perform 1 rep each exercise using right arm.
2. Perform 2 reps each exercise using right arm.
3. Perform 3 reps each exercise using right arm.
4. Continue adding 1 rep to each exercise using right arm until can no longer perform with right arm or 10 reps of each exercise is achieved.
5. Switch arms and perform 1 rep each exercise using left arm.
6. Continue adding 1 rep for each exercise using left arm until can no longer perform with left arm or 10 reps of each exercise is achieved.
7. Switch arms and continue where last round with right arm finished.
8. Continue adding reps and switching arms until 10 reps of each exercise are performed with both arms.

Enjoy!

#performanceredefined #exercisechallenge #fitnesschallenge #dumbbellchallenge #beactive #activeeveryday #backyardexercise #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfittness #5minutesoffun #fittothrive
Honoured to part of the working group that is shap Honoured to part of the working group that is shaping the standards for Comprehensive Occupational Medical Programs and Health-Related Fitness Programs for the fire service.

NFPA 1582 and NFPA 1583 continue to prepare and protect thousands of career and volunteer fire fighters across the United States and Canada.

Check out the latest edition of each standard for information regarding the design and implementation of comprehensive programs that will save lives!

#nfpa #iaff #iafc #firefighter #firefighterwellness #firefighterfitness #firefighterhealth #iaffwfi #iaffpeerfitness #performanceredefined #fittothrive
Cancer is the leading cause of line-of-duty deaths Cancer is the leading cause of line-of-duty deaths in the fire service.

Exercise is now widely accepted as one of the best things anyone can do to lower theirrisk of developing cancer, control disease progression, and enhance physical functioning and psychosocial outcomes.

The literature also supports the use of exercise before, during and after cancer therapy and suggests that regular exercise can reduce the risk of developing many cancers, several of which are more prevalent amongst fire fighters.

A recent study published in Medicine & Science in Sports and Exercise examined the proportion of cancer cases that could be attributed to physical inactivity and concluded that many cases could be avoided by promoting interventions that aimed to help the population be more active.

The fight against cancer in the fire service must involve exercise.

More fire fighters. More active. More often.

#firefightercancer #ffcancermonth #extinguishcancer #firefighterwellness #iaffwfi #exerciseandcancer #moreactive #beactive #fightcancer #performanceredefined #iaffpeerfitness #fittothrive
If your experiences are limited to the things you’ve always done, you may be constraining your success, happiness, accomplishments, relationships, etc.

Commit to trying new things and being a little more curious (and courageous) in 2023!

Wishing everyone a healthy and active start to the new year!

Asymmetrical squat (with tire) x 5 each side
Asymmetrical push-up (over tire) x 10 each side
One arm bent-over row x 15 each side
4 Rounds

#performanceredefined #physicalliteracy #activestart #activenewyear #exercisegoals #becurious #beactive #bedifferent #bebetter #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Consistency is key to building new habits. But l Consistency is key to building new habits.

But life happens, things won’t go as planned, and there will be times when it feels impossible to stay on track.

Do whatever you can to check the box.

No time for the 60-minute exercise session you had planned for the gym? Do 5 minutes at home instead of saying “I’ll do it tomorrow”.

Feel like a cookie or drink after dinner? Enjoy 1-2 instead of saying “I might as well make it a cheat day”.

It is the small things we do daily in pursuit of consistency that change our lives in the long-term.

“Stick with the schedule, reduce the scope” – James Clear

#performanceredefined #habits #consistency #eatbetter #movebetter #connectbetter #breathebetter #sleepbetter #bebetter #mindset #jamesclear #iaffwfi #iaffpeerfitness #fittothrive

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If it’s a priority, you’ll find a way to make If it’s a priority, you’ll find a way to make it work.

Consistency builds resiliency.

One leg RDL x 10
Asymmetrical walking lunge x 10
Inverted hang w/ press x 10
Repeat with opposite limb

4 Rounds

#performanceredefined #activeeveryday #beactive #moreactivemoreoften #physicalliteracy #activemindset #resiliece #exercisehabits #snowday #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Physical activity is not a substitute for mental h Physical activity is not a substitute for mental health treatment when needed, but it does play a significant role in our cognitive, social, and emotional well-being.

Just 10 minutes of exercise or physical activity can...

…Reduce symptoms of anxiety and depression.

…Improve feelings of connectedness and social support.

…Increase confidence and emotional control.

…Enhance body image and lower feelings of guilt.

…Improve cognition, attention, and intrinsic motivation.

Tremendous work being done by the Mental Health and Physical Activity Research Centre at the University of Toronto to better understand the link between exercise and mental health.

Be more active, more often, but seek help when needed.

#mentalhealth #exerciseandmentalhealth #bellletstalk #beactive #exerciseanddepression #connectedness #selfconfidence #bodyimage #cognition #iaffwfi #iaffpeerfitness #fittothrive
Treat every workout as an opportunity to learn som Treat every workout as an opportunity to learn something about yourself that can help you be better tomorrow.

Kettlebell Swing x 10
Squat to Press x 10
Push-up x 10

Same load. 10 Rounds. Drop reps by 1 each round. Finish as fast as possible.

#performanceredefined #execisechallenge #fitnesschallenge #kettlebellchallenge #beactive #activeeveryday #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittotthrive

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  • Build a growth mindset to be active for life!
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