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Evidence Informing Practice

Keys to implementing healthy workplace initiatives

Keys to implementing healthy workplace initiatives

September 15, 2017

The overall health and performance benefits of engaging in regular physical activity and exercise are numerous and undeniable. But, it...

Firefighter fitness MUST be prioritized beyond the training academy!

Firefighter fitness MUST be prioritized beyond the training academy!

August 24, 2017

Although the International Association of Fire Fighters’ (IAFF) and Fire Chiefs (IAFC) have emphasized the importance of fitness in their...

FMS scores improve when told the grading criteria

FMS scores improve when told the grading criteria

August 13, 2017

Deficits in joint mobility and/or stability could certainly impact individuals’ Functional Movement Screen (FMS) scores; however, it is also plausible...

Knees, back, shoulders…Not just a fireground problem

Knees, back, shoulders…Not just a fireground problem

July 29, 2017

Injuries occur when a tissue’s (e.g. muscle, bone, ligament) strength can’t handle the load being applied (i.e. demands exceed capacity)....

Emphasize Movement to Make Exercise Matter!

Emphasize Movement to Make Exercise Matter!

July 6, 2017

Placing an emphasis on how we move move while exercising can be critical to facilitating behavioral changes beyond the gym...

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Recent Blog Posts

  • Build a growth mindset to be active for life! Many people view exercise as a great way to reduce...
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  • The pros and cons of CrossFit… Why is CrossFit so popular? Perhaps it’s because people enjoy...
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  • Everyone will benefit from a daily dose of exercise! “I really want to start exercising again, but I’m just...
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There are many potential reasons to perform any ex There are many potential reasons to perform any exercise if it is viewed as a tool to challenge our physical literacy or change our movement behavior. Pull-ups, for example, can certainly help to increase upper body strength, but they can also serve to improve active hip mobility when an effort is made to actively control end range extension. Explore, be creative and make the most of your exercise! Three pulling options with secondary benefits. Inverted hang w/ shoulder tap x 30s + 30s rest (low back control and hip extension mobility) Pull-up lower x 30s + 30 rest (scapular control and hip extension mobility) Inverted row x 30s + 30s rest (shoulder extension and hip extension mobility) 5 rounds #performanceredefined #physicalliteracy #explore #learntomove #makeexercisematter #movementmatters #beactive #fittothrive #movementhygiene #backyardexercise #iaffwfi #iaffpeerfitness #5minutesoffun
Thrilled to launch the new virtual Fitness Princip Thrilled to launch the new virtual Fitness Principles and Practice course in collaboration with @iaff1918 and their Fit To Thrive (F2T) Program! Understanding what drives someone's motivation is fundamental to helping them become or stay active. More firefighters. More active. More often. #performanceredefined #iaff #iaffwfi #iaffpeerfitness #fittothrive #motivation #motivationtobeactive #fordutyforlife #worklifeplay #makeexercisematter
The benefits to exercise are not limited to fitnes The benefits to exercise are not limited to fitness and physical literacy. Physical challenges such as those imposed with exercise have also shown to build resilience and help us cope with stress. Special thanks to @atrain464 and @gaelchaubet for the inspiration for this one! The Challenge: 100 total reps of three squat variations. Aim to make the sum of the first two exercises larger than the third. Complete in 5 minutes. Repeat as time/interest permits. Squat to press x as many as possible with choice load Squat x as many as possible with same load as above Air squat x remaining reps so total equals 100. (25 squat to press + 25 squats + 50 air squats) So many ways to progress...more reps of first/second exercise, less total time, more rounds, higher load, etc. Full length video shows 5 rounds or a 500 rep challenge! #performanceredefined #makeexercisefun #makeexercisematter #makeexercisechallenging #exercisechallenge #buildresilience #exerciseandmentalhealth #exerciseandstress #exerciseathome #squatchallenge #physicalliteracy #beactive #movemore #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Despite our best efforts and good intentions, we w Despite our best efforts and good intentions, we will fail…we will experience heartache…we will be forced to deal with unexpected and undesirable events… And while each of these circumstances will certainly challenge us to varying degrees, the choices we make and the actions we take in response to each situation will influence the extent to which we learn and grow from them. Make the most of the hand you are dealt today to establish habits that will help you thrive in the future. #performanceredefined #mindset #growthmindset #compassion #habits #happiness #wellness #fittothrive #iaffwfi #learning #learnfromfailure #beactive #johnwooden
Sometimes you have to be willing to get your hands Sometimes you have to be willing to get your hands dirty to achieve a particular goal...and sometimes getting your hands dirty just makes things more enjoyable! #yardwork Bear crawl (forwards and backwards) x 90s + 30s rest One arm Kettlebell swing (alternate hands) x 90s + 30s rest 5 rounds #performanceredefined #makeexercisefun #effort #hardwork #makeexercisematter #movementmatters #physicalliteracy #exerciseathome #beactive #stayactive #movementhygiene #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Education can be a powerful catalyst to facilitate Education can be a powerful catalyst to facilitate positive changes in behaviour…when supported by opportunity and sufficient motivation. New opportunities are critical for growth…but we must have the knowledge, skills, and motivation to act. Being highly motivated can influence learning in the short and long term…if directed appropriately and reinforced through the provision of opportunity. Whether trying to become more active, lose weight, change your eating habits or achieve a new personal best, it is the collective influence of our capabilities, opportunities and motivation that will have a lasting influence on our behaviors! #performanceredefined #pursueeducation #createopportunity #findmotivation #beactive #bemoreactive #behaviorchange #learning #growth #mindset #fittothrive #iaffwfi #iaffpeerfitness
As the weather gets warmer take advantage of the o As the weather gets warmer take advantage of the opportunities to be active outdoors. Especially when there are so many ways to be active with your patio furniture! Be active where you are with what you have. Overhead squat w/ table x 10 Alternating push-up across table x 20 (10 each arm) Overhead squat w/ table x 10 One arm one leg row x 20 (10 each arm) Repeat #performanceredefined #makeexercisefun #beactive #activewithwhatyouhave #outdoorexercise #fitnesseverywhere #fitnessanywhere #exerciseathome #physicalliteracy #movementhygiene #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
The Physical Activity Guidelines published by @who The Physical Activity Guidelines published by @who and @csep recommend that aerobic and weight bearing activities be performed multiple times per week. But…this doesn’t mean that they need to be done separately! Every physical activity imposes musculoskeletal demands (often viewed as weight training) and cardiorespiratory demands (often viewed as cardio training). This means that there are multiple ways to impose the necessary demands to achieve the benefits of physical activity. Everyone does not need to run, squat, or go to the gym. Your body can’t tell whether you’re on a treadmill, running on the beach or chasing your kids anyways. To experience the benefits of exercise, find something you enjoy and simply be active! #performanceredefined #beactive #physicallyactive #cardioisweights #weightsarecardio #crossfit #makeexercisefun #makeexercisematter #csep #who #behealthy #physicalactivity #activeeveryday #fittothrive #iaffwfi #iaffpeerfitnes
Making subtle changes to the execution of any exer Making subtle changes to the execution of any exercise can be a great way to add novelty, improve body awareness and test your physcial literacy. Have fun and be creative! Back lunge from kneeling with asymmetrical load (right arm) x 5 each leg Inverted row with one arm lower x 5 each arm Back lunge from kneeling with asymmetrical load (left arm) x 5 each leg Inverted row with one arm lower x 5 each arm Repeated with weight vest #performanceredefined #makeexercisefun #physicalliteracy #movementhygiene #makexercisematter #beactive #exerciseathome #explore #learningtomove #exercisechallenge #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun

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There are many potential reasons to perform any ex There are many potential reasons to perform any exercise if it is viewed as a tool to challenge our physical literacy or change our movement behavior. Pull-ups, for example, can certainly help to increase upper body strength, but they can also serve to improve active hip mobility when an effort is made to actively control end range extension. Explore, be creative and make the most of your exercise! Three pulling options with secondary benefits. Inverted hang w/ shoulder tap x 30s + 30s rest (low back control and hip extension mobility) Pull-up lower x 30s + 30 rest (scapular control and hip extension mobility) Inverted row x 30s + 30s rest (shoulder extension and hip extension mobility) 5 rounds #performanceredefined #physicalliteracy #explore #learntomove #makeexercisematter #movementmatters #beactive #fittothrive #movementhygiene #backyardexercise #iaffwfi #iaffpeerfitness #5minutesoffun
Thrilled to launch the new virtual Fitness Princip Thrilled to launch the new virtual Fitness Principles and Practice course in collaboration with @iaff1918 and their Fit To Thrive (F2T) Program! Understanding what drives someone's motivation is fundamental to helping them become or stay active. More firefighters. More active. More often. #performanceredefined #iaff #iaffwfi #iaffpeerfitness #fittothrive #motivation #motivationtobeactive #fordutyforlife #worklifeplay #makeexercisematter
The benefits to exercise are not limited to fitnes The benefits to exercise are not limited to fitness and physical literacy. Physical challenges such as those imposed with exercise have also shown to build resilience and help us cope with stress. Special thanks to @atrain464 and @gaelchaubet for the inspiration for this one! The Challenge: 100 total reps of three squat variations. Aim to make the sum of the first two exercises larger than the third. Complete in 5 minutes. Repeat as time/interest permits. Squat to press x as many as possible with choice load Squat x as many as possible with same load as above Air squat x remaining reps so total equals 100. (25 squat to press + 25 squats + 50 air squats) So many ways to progress...more reps of first/second exercise, less total time, more rounds, higher load, etc. Full length video shows 5 rounds or a 500 rep challenge! #performanceredefined #makeexercisefun #makeexercisematter #makeexercisechallenging #exercisechallenge #buildresilience #exerciseandmentalhealth #exerciseandstress #exerciseathome #squatchallenge #physicalliteracy #beactive #movemore #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun

Recent Blog Posts

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

Recent Articles

  • Keys to implementing healthy workplace initiatives
  • Firefighter fitness MUST be prioritized beyond the training academy!

Upcoming Workshops

  • F2T 101 Fitness Principles June 7 – July 13, 2021 (Virtual Course) CLOSED (No...
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  • F2T 101 Fitness Principles July 26 – August 31, 2021 (Virtual Course) CLOSED (No...
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  • F2T 101 Fitness Principles September, 2021 Dates TBA (Virtual Course)

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