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Workplace Wellness Begins with a Message

Workplace Wellness Begins with a Message

July 20, 2017 Blog

Within any organization, passionate and influential leadership is needed to lower compensation costs, improve quality of life and promote a healthy and productive workplace culture. Wellness programs must be comprehensive, evidence-based, and relevant to the unique demands of each employee. They need to be accessible, inclusive and designed to inspire (not dictate) cultural change. An emphasis should be placed on the development of infrastructure to facilitate collaboration and communication between stakeholders. A seamlessly integrated approach to workplace wellness is needed to achieve success.

Central to this integrated approach is an evidence-informed framework that can be easily adopted and understood by all parties involved – every employee needs the capacity to meet the demands of their life. This model provides an excellent foundation to establish recommendations or to create resources by emphasizing the application to employees’ lives. Streamlining the continuum of care and delivering a consistent message (this is for you!) will provide every employee with the opportunity (and motivation) to reduce their risk of injury and disease, improve their health and wellness, and enhance the overall quality of their life.

The Case for Wellness

It is commonly stated that focusing on treatment instead of prevention has created a “sick care” system (not “health care”) in which much of the available funding for health and wellness is spent in reaction to people getting hurt or sick. In this model, most professionals (e.g. physicians, chiropractors, physical therapists, occupational therapists, exercise specialists) treat clients in response to developing or existing problems. Unhealthy, unsafe and stressful work environments can cost employers billions of dollars annually because funding is allocated to these short-term and reactionary initiatives.

However, recent initiatives are helping to create a “proactive” health care system by encouraging the development of wellness and prevention strategies. Placing an emphasis on workplace wellness has consistently shown a return on investment of $2 to $8, which for a large organization amounts to millions of dollars saved annually by investing in employee health. In general, a workplace should only be considered healthy if it addresses the physical environment, personal health resources and the organizational culture.

Keys for Success
  1. Multilevel leadership: Creating the desired culture requires authentic, passionate and influential leadership at all levels (e.g. management, union, health care team, employees).
  2. Comprehensive: The wellness program should be evidence-based, engaging and relevant to every employee. An emphasis must be placed on employee motivation, education, training, evaluation and collecting data.
  3. Accessible: All members must have access to each component of the wellness program.
  4. Collaboration: A unified vision is needed to create a healthy working environment.   The initiative cannot be perceived as a top-down initiative with little input from the employees (employee perception is critical!).
  5. Communication: Wellness must begin with a message. Cultural change needs to be inspired, and therefore the personal benefit (e.g. quality of life) of the organization’s wellness program should be highlighted.
A Practical Example from the Fire Service

In 1996, the International Association of Fire Chiefs (IAFC) and Fire Fighters (IAFF) launched a Wellness and Fitness Initiative (WFI) to improve the health, fitness and overall quality of life of firefighters across North America. Fire departments who implement the WFI must develop a program that is agreed upon by both labor and management, mandatory, non-punitive and confidential, and specific to firefighters’ physical and psychological needs.

Although the WFI is structured to ensure that firefighters are fit, healthy, and able to handle the unpredictable, physically demanding nature of the job, it is well know that each individual is not just a firefighter. They are are also a father, mother, brother, sister or friend who happens to have a demanding occupation. For this reason, the WFI is as much about preparing firefighters for the job as it is preparing for life, both while working and long into retirement.

As a first step, the WFI highlights the importance of inspiring change. One of the first and most important factors of the initiative is gathering information regarding the attitudes of the members and organization as a whole. The WFI exists to inspire each and every firefighter, whether they are new to the department or nearing retirement. This is arguably the most important step in developing a wellness initiative – to implement any large-scale change requires that employees be open-minded and willing to participate (i.e. buy-in is critical!).

Wellness initiatives that target health and safety at work may be viewed with less enthusiasm than ones that emphasize family, recreational activities and retirement. How the activity is presented could make all the difference in the world.

The WFI also provides evidence-based information to help shift firefighters’ perceptions of wellness, fitness and exercise. Knowing that there are simple things that every firefighter can do regardless of age, interests or experience to dramatically improve the quality of their lives today could be the spark needed to achieve success. Only after members have expressed an interest in wellness can measures to be taken to develop education and resources that change their perceptions of health, wellness and the overall workplace initiative.

Ultimately, to establish a positive and productive workplace culture may require a change in employee behaviors. Once the firefighters have embraced the notion of wellness (changed their attitudes) and learned about the potential benefits of the initiative both on and off the job (changed their perceptions), strategies can be developed to change behaviors. The WFI prioritizes member buy-in prior to implementing any intervention that will improve performance, reduce risk or enhance overall quality of life. This is largely accomplished by relying on a network of Peer Leaders (e.g. Peer Fitness Trainers) who have the knowledge and skills to provide guidance within a department.

Lastly, the WFI is built on a framework that every firefighter can use to make exercise and training matter beyond the gym environment. Having embraced an approach that focuses on members’ attitudes, perceptions of wellness and fitness, and positive behavioral change, the WFI truly can impact the quality of firefighters’ lives. Ultimately, an emphasis is placed on enhancing firefighters’ capacity with respect to the demands of their lives so that they can continue to perform any activity they need or want to do today, tomorrow and long into retirement.

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There are many reasons to perform every exercise. There are many reasons to perform every exercise.

Likewise, there are many ways to perform every exercise.

Let WHY you perform drive HOW you perform.

The Challenge: Challenge work capacity with 5 patterns, each performed continuously for 4 minutes and separated by 1 minute rest

1. One arm snatch x 10/side for 4 minutes + 1 min OFF
2. Plank series x 4 minutes + 1 min OFF 
(front on elbows, right side elbow, left side elbow, front on hands, right side hand, left side hand, mountain climber, push-up; 30s each)
3. Air squat x 4 minutes + 1 min OFF
4. Jumping jack w/ lunge split x 4 minutes + 1 min OFF
5. One arm kettlebell swing x 30s/side for 4 minutes

#performanceredefined #makeexercisematter #movementhygiene #physicalliteracy #exercisechallenge #exerciseathome #movemore #5patterns #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Our eating behaviors are strongly influenced by so Our eating behaviors are strongly influenced by social context.

In other words, what and how we eat tends to reflect the eating habits of our closest social connections – family, friends, peers.

For fire fighters, this means that a department’s culture and the established social norms around eating can influence the dietary habits of an entire crew, station, etc., particularly when there is a desire for social acceptance.

A recent paper published in the American College of Occupational and Environmental Medicine found that fire fighters consumed approximately 20% more calories when on shift in comparison to days off.

While findings such as this may highlight the potential role that social eating norms play in the development and maintenance of obesity, they should also prompt optimism as these same norms can serve as targets for novel interventions to encourage healthier eating!

#eatingbehaviors #eatinghabits #eatrealfood #foodculture #socialnorms #weightloss #preventobesity #health #firefighterwellness #firefighter #iaffwfi #iaffpeerfitness #firefighternutrition #performanceredefined #fittothrive
Commit to working on your active mobility by reinf Commit to working on your active mobility by reinforcing access to specific joint positions and integrating access to specific joint motions.

Stretching is just one small part of the mobility conversation.

Circuit A
1. Quadruped w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension)
2. Overhead squat w/ ladder x 10 (loaded asymmetrically to challenge hip flexion and shoulder flexion with limited low back flexion, extension, and lateral flexion)
3. Quadruped w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion)
4. Overhead squat w/ ladder x 10 (as above)
5. Quadruped w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist)
6. Overhead squat w/ ladder x 10 (as above)

Curcuit B
1 Inverted hang w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension)
2. Overhead squat w/ ladder x 10 (as above with ladder lengthened)
3. Inverted hang w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion)
4. Overhead squat w/ ladder x 10 (as above)
5. Inverted hand w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist)
6. Overhead squat w/ ladder x 10 (as above)

#performanceredefined #mobility #activemobility #mobilitymatters #mobilitywod #movementhygiene #physicalliteracy #useitorloseit #backyardexercise #exerciseathome #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Once you spend time, it is gone forever. Add val Once you spend time, it is gone forever.

Add value to your life by spending time on the things that matter most.

If you value health, how much time are you spending on activities that make you healthy?

If you value happiness, how much time are you spending on activities that make you happy?

If you value relationships, how much time are you spending on activities that enhance your relationships?

Spend time today moving, smiling, and connecting with those you love.

#performanceredefined #mindset #happy #healthy #relationships #movemore #laughmore #smilemore #breathemore #connectmore #timeisfinite #wellness #fittothrive
The magnitude of the load we use to perform any ex The magnitude of the load we use to perform any exercise can influence how we move, and therefore, the benefits that we receive.

But so too can the placement of the load or how it is held.

For example, to maintain balance we must adopt a more upright trunk when performing a front squat (load in front), and a forward lean when performing a back squat (load in back).

Playing with the position and orientation of a Kettlebell can also teach us to move in many different ways!

Lateral squat (hold Kettlebell upside down by handle) x 6 each side
Push-up w/ one arm on Kettlebell x 6 each side
Lateral squat (hold Kettlebell upright by handle) x 6 each side
Push-up w/ one arm on Kettlebell x 6 each side
Lateral squat (hold Kettlebell with one hand in front rack position) x 6 each side
Push-up w/ one arm on Kettlebell x 6 each side

Always playing!

#performanceredefined #learningtomove #dontchangetheload #exerciseathome #exercisebiomechanics #kettlebell #physicalliteracy #movementhygiene #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Being mindful, or the practice of paying attention Being mindful, or the practice of paying attention to the present moment and limiting the time spent worrying about the past or future, can change your brain.

A recent study published in BMC Psychology found that high levels of mindfulness were associated with reduced depression and anxiety and increased psychological well-being amongst professional fire fighters recently exposed to trauma.

Pause. Breathe. Stay present.

Assess you mindfulness by reflecting on the statements below from the Freiburg Mindfulness Inventory.

1. I am open to the experience of the present moment.
2. I sense my body, whether eating, cooking, cleaning or talking. 
3. When I notice an absence of mind, I gently return to the experience of the here 
and now. 
4. I am able to appreciate myself. 
5. I pay attention to what’s behind my actions.
6. I see my mistakes and difficulties without judging them.
7. I feel connected to my experience in the here-and-now. 
8. I accept unpleasant experiences.
9. I am friendly to myself when things go wrong.
10. I watch my feelings without getting lost in them.
11. In difficult situations, I can pause without immediately reacting. 
12. I experience moments of inner peace and ease, even when things get hectic and stressful. 
13. I am impatient with myself and with others.
14. I am able to smile when I notice how I sometimes make life difficult.

#performanceredefined #mindful #mindfulness #wellbeing #firefighter #firefighterwellness #iaffwfi #iaffpeerfitness #bemindful #meditation #breathe #fittothrive
Use RPE (Rating of Perceived Exertion), to regulat Use RPE (Rating of Perceived Exertion), to regulate the intensity of your workouts. On a scale of 1-10 (10 being one of the hardest things you’ve ever done), how do you feel in the moment?

If your target was 4-5 (low intensity), 6-7 (moderate intensity) or 8-9 (vigorous intensity) and you’re not quite there, adjust the load, reps, tempo and/or rest period to better suit the objective.

Every workout shouldn’t be the hardest thing you’ve ever done, but the @who also recommends that everyone fit in at least 150 minutes of moderate to vigorous intensity activity every week for their overall health.

Great option for everyone that can be regulated with load and/or tempo!

One arm squat to press x 20s ON + 10s OFF
8 Rounds, alternate arms each round

One arm squat x 20s ON + 10s OFF
8 Rounds, alternate arms each round

Air squat x 20s ON + 10s OFF
8 Rounds

#performanceredefined #rpe #perceivedexertion #moderateintensity #highintensity #tabata #exercise #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Sometimes the simplest reminders are the most powe Sometimes the simplest reminders are the most powerful.

“Whatever you are, be a good one” – William Makepeace Thackeray

Commit to being good at what you are, regardless of what it happens to be.

#partner #parent #friend #leader #follower #student #teacher #coach #client #mindset #motivation #leadership #commitment #iaffwfi #performanceredefined #fittothrive
The demands imposed in our exercise environments c The demands imposed in our exercise environments can influence our physical literacy and the extent to which we learn to move in a range of contexts.

Explore asymmetrical options to better control specific joint motions and ranges of motion that reflect the demands of work, life and play!

Left arm inverted hang with right arm press x 8
Left leg RDL with right arm row x 8
Left leg back lunge with right arm overhead press x 8
Right arm inverted hang with left arm press x 8
Right leg RDL with left arm row x 8
Right leg back lunge with left arm overhead press x 8
4 Rounds

#performanceredefined #physicalliteracy #learningtomove #movementmatters #exercisechallenge #fitnesschallenge #beactive #worklifeplay #movementhygiene #makeexercisematter #transferofexercise #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

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There are many reasons to perform every exercise. There are many reasons to perform every exercise.

Likewise, there are many ways to perform every exercise.

Let WHY you perform drive HOW you perform.

The Challenge: Challenge work capacity with 5 patterns, each performed continuously for 4 minutes and separated by 1 minute rest

1. One arm snatch x 10/side for 4 minutes + 1 min OFF
2. Plank series x 4 minutes + 1 min OFF 
(front on elbows, right side elbow, left side elbow, front on hands, right side hand, left side hand, mountain climber, push-up; 30s each)
3. Air squat x 4 minutes + 1 min OFF
4. Jumping jack w/ lunge split x 4 minutes + 1 min OFF
5. One arm kettlebell swing x 30s/side for 4 minutes

#performanceredefined #makeexercisematter #movementhygiene #physicalliteracy #exercisechallenge #exerciseathome #movemore #5patterns #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Our eating behaviors are strongly influenced by so Our eating behaviors are strongly influenced by social context.

In other words, what and how we eat tends to reflect the eating habits of our closest social connections – family, friends, peers.

For fire fighters, this means that a department’s culture and the established social norms around eating can influence the dietary habits of an entire crew, station, etc., particularly when there is a desire for social acceptance.

A recent paper published in the American College of Occupational and Environmental Medicine found that fire fighters consumed approximately 20% more calories when on shift in comparison to days off.

While findings such as this may highlight the potential role that social eating norms play in the development and maintenance of obesity, they should also prompt optimism as these same norms can serve as targets for novel interventions to encourage healthier eating!

#eatingbehaviors #eatinghabits #eatrealfood #foodculture #socialnorms #weightloss #preventobesity #health #firefighterwellness #firefighter #iaffwfi #iaffpeerfitness #firefighternutrition #performanceredefined #fittothrive
Commit to working on your active mobility by reinf Commit to working on your active mobility by reinforcing access to specific joint positions and integrating access to specific joint motions.

Stretching is just one small part of the mobility conversation.

Circuit A
1. Quadruped w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension)
2. Overhead squat w/ ladder x 10 (loaded asymmetrically to challenge hip flexion and shoulder flexion with limited low back flexion, extension, and lateral flexion)
3. Quadruped w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion)
4. Overhead squat w/ ladder x 10 (as above)
5. Quadruped w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist)
6. Overhead squat w/ ladder x 10 (as above)

Curcuit B
1 Inverted hang w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension)
2. Overhead squat w/ ladder x 10 (as above with ladder lengthened)
3. Inverted hang w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion)
4. Overhead squat w/ ladder x 10 (as above)
5. Inverted hand w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist)
6. Overhead squat w/ ladder x 10 (as above)

#performanceredefined #mobility #activemobility #mobilitymatters #mobilitywod #movementhygiene #physicalliteracy #useitorloseit #backyardexercise #exerciseathome #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

Recent Blog Posts

  • Build a growth mindset to be active for life!
  • The pros and cons of CrossFit…

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