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March 29, 2014 News

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Aliquam bibendum, libero eu rutrum feugiat, urna orci porta magna, id scelerisque neque nunc sit amet felis. Donec pellentesque tempus mauris, et feugiat magna pellentesque quis. Mauris in ultricies arcu. Vestibulum dolor ipsum, pretium et mollis sed, sollicitudin ac mi. Aliquam euismod erat in nunc suscipit auctor. Sed malesuada ante eu libero molestie ultrices. Duis varius mattis imperdiet. Nunc egestas, leo vel ultricies euismod, dui enim viverra est, ut pharetra quam justo et magna. Sed aliquam, libero pharetra venenatis posuere, justo mi feugiat leo, ut aliquet orci metus in nulla. Mauris mollis elementum fermentum. Donec id felis vitae arcu accumsan consequat. Praesent nibh urna, viverra vel volutpat vel, mollis eu magna. Praesent libero magna, volutpat vel ultrices malesuada, rutrum vel elit. In luctus mi id magna tincidunt aliquet. Sed eu tortor nisl, eu viverra mauris. Cras pellentesque ultricies volutpat.

Nulla a elit ut lorem venenatis sagittis laoreet in quam. Etiam semper adipiscing ullamcorper. Maecenas vel nulla nulla, sit amet laoreet diam. Aliquam accumsan laoreet posuere. Phasellus cursus, ante et lacinia faucibus, dolor ipsum ultrices lacus, sit amet facilisis dolor est bibendum metus. This is highlight shortcode in action. Curabitur in ultricies urna. Praesent dolor justo, pulvinar eu tristique eget, ornare sed dui. Fusce imperdiet ipsum et enim sollicitudin eget dignissim ligula interdum. Phasellus bibendum, urna id ornare gravida, lorem ipsum commodo ipsum, in congue ante orci et velit.

Duis varius mattis imperdiet. Nunc egestas, leo vel ultricies euismod, dui enim viverra est, ut pharetra quam justo et magna. Sed aliquam, libero pharetra venenatis posuere, justo mi feugiat leo, ut aliquet orci metus in nulla. Mauris mollis elementum fermentum. Donec id felis vitae arcu accumsan consequat. Praesent nibh urna, viverra vel volutpat vel, mollis eu magna.

This is dropcap shortcode in action. There are 4 different dropcaps. Check them out in Shortcodes section. Vestibulum ornare lacinia blandit. Donec ac dolor risus, sit amet congue felis. Aliquam molestie mi sit amet risus laoreet in varius eros blandit. Donec sed nisi quis erat porta suscipit sed id quam. Maecenas sodales arcu est. Ut at nibh velit. Aenean tristique mauris vel eros aliquam sollicitudin. Cras tempus iaculis nisl nec adipiscing. Integer lobortis orci vitae massa auctor nec sagittis dolor condimentum.

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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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