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Ideas Worth Sharing

Build a growth mindset to be active for life!

Build a growth mindset to be active for life!

September 6, 2017

Many people view exercise as a great way to reduce stress, build confidence, increase stamina and mental toughness, and explore […]

The pros and cons of CrossFit…

The pros and cons of CrossFit…

August 21, 2017

Why is CrossFit so popular? Perhaps it’s because people enjoy the challenge of high intensity exercise, and the sense of […]

Everyone will benefit from a daily dose of exercise!

Everyone will benefit from a daily dose of exercise!

August 3, 2017

“I really want to start exercising again, but I’m just too tired …I’ll start tomorrow”. “Once it’s a little warmer […]

Exercise can be challenging, but it should be FUN!

Exercise can be challenging, but it should be FUN!

July 25, 2017

What has motivated you to be where you are today? Are you competitive? Curious? Are you driven by a sense […]

Workplace Wellness Begins with a Message

Workplace Wellness Begins with a Message

July 20, 2017

Within any organization, passionate and influential leadership is needed to lower compensation costs, improve quality of life and promote a […]

8 Tips to Make the Most of Your Exercise

8 Tips to Make the Most of Your Exercise

July 14, 2017

There are many ways that exercise can be used to improve health, fitness and performance, particularly given the range of […]

Work, life play…Make Your Exercise Matter!

Work, life play…Make Your Exercise Matter!

July 12, 2017

Are there activities beyond those that you have to perform at work that you simply enjoy? Perhaps going for a […]

No equipment…No problem!

No equipment…No problem!

July 7, 2017

Bodyweight exercise – squats, lunges, push-ups, pull-ups, running – can be used by anyone to achieve both health- and fitness-related […]

“It Depends…” The best answer to most questions

“It Depends…” The best answer to most questions

July 6, 2017

There are many activities that can be used when attempting to prevent or manage injury and disease, promote physical activity, […]

Balancing your Demands and Capacity

Balancing your Demands and Capacity

July 1, 2017

Given the information that exists through courses, the Internet, books, etc., we can easily lose sight of our reasons to […]

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Recent Articles

  • Keys to implementing healthy workplace initiatives The overall health and performance benefits of engaging in regular...
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  • Firefighter fitness MUST be prioritized beyond the training academy! Although the International Association of Fire Fighters’ (IAFF) and Fire...
    Read More
  • FMS scores improve when told the grading criteria Deficits in joint mobility and/or stability could certainly impact individuals’...
    Read More

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To move well implies having sufficient fitness to To move well implies having sufficient fitness to meet the demands of any relevant activities. In other words, fitness is the foundation to moving well within a given context. Challenge yourself to handle more loads, higher speeds, and longer times if they are relevant to the things you need and want to do! Pull-up x 3 (singles) Snatch balance x 5 Swing (overhead) x 8 10 rounds, begin every 90s #performanceredefined #movementmatters #physicalliteracy #fitnessfoundation #movementhygiene #learntomove #fittomove #exercisechallenge #7keyfeatures #iaffwfi #iaffpeerfitness #firefighterfitness #5minutesoffun #fittothrive
Our passive mobility reflects the ranges of motion Our passive mobility reflects the ranges of motion we have available and can be influenced by stretching- and mobilization-related activities. But simply having range of motion available does not mean we will access it and/or have the ability to control it during relevant activities. In contrast, our active mobility reflects the ranges of motion we are able to access (and control), and can be influenced by our body awareness, motivation, strength, endurance, etc. Efforts to improve mobility must involve activities that challenge us to both access (via coordination and awareness) and control (via endurance, strength and speed) specific joint positions. 1. Increase the ranges of motion you have AVAILABLE. Take your time! 2. Learn to ACCESS the ranges of motion you have available. Move with purpose! 3. Reinforce active CONTROL of the ranges of motion you have available. Build capacity! #mobilitymatters #mobility #activemobility #passivemobility #mobilityexercise #mobilitywod #useitorloseit #movementhygiene #physicalliteracy #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
Physical challenges can help to increase our confi Physical challenges can help to increase our confidence and make us more resilient, particularly when pushing our limits and attempting something for the first time. Whether we succeed or fail we will learn a lot about ourselves and how to deal with adversity in the process. The Challenge: 100 reps of whole-body exercise in as few sets as possible. Right-arm split jerk (catch in split squat) x 5 Left-arm split jerk (catch in split squat) x 5 Repeat x 20 without putting weight down #performanceredefined #exercisechallenge #fitnesschallenge #minset #growth #growthmindset #challengeyourself #beactive #bebetter #iaffwfi #iaffpeerfitness #fittothrive
New evidence continues to emerge to highlight the New evidence continues to emerge to highlight the benefits of regular physical activity and exercise. From memory and cognitive function to cancer risk, cardiovascular disease and diabetes, exercise can help to protect us from many debilitating chronic health conditions. In other words, exercise can help us avoid many ‘bad’ things, particularly those that will influence longevity and health span. But exercise can also assist in the pursuit of many ‘good’ things that stand to have an immediate impact on our social and mental health - it is fun, makes us feel good and provides an opportunity to connect with others. Although we are all motivated to varying degrees by different things, when the goal is #moreactivemoreoften, focusing on positive messaging and the acute benefits to social and mental health has shown to prompt more action and changes in behaviour. Share your positive stories and join the mission to help more people be more active more often! #beactive #benefitsofexercise #exerciseisfun #fittothrive #wordsmatter #moreactivemoreoften #iaffwfi #iaffpeerfitness #firefighterwellness #firefighterfitness #performanceredefined
Novelty doesn't always mean a change in exercise. Novelty doesn't always mean a change in exercise. Challenge yourself by imposing new constraints, mixing up your rep schemes, or changing the environment. There is no single way to get better. Never stop exploring! Left arm kettlebell swing x 20 Left arm squat to press x 4 Right arm kettlebell swing x 20 Right arm squat to press x 4 7 Rounds. Add 5 swings and 1 squat to press each round (round 7 is 50 swings and 10 squat to press). Try to complete without putting the kettlebell down. #performanceredefined #kettlebellchallenge #exercisechallenge #physicalliteracy #beactive #movementhygiene #iaffwfi #iaffpeerfitness #firefighterfitness #5minutesoffun #fittothrive
Physical activity can significantly reduce symptom Physical activity can significantly reduce symptoms of depression and anxiety and may be up to be 50% more effective than counseling or medication for certain types of mental health issues, at least according to a new study published in the British Journal of Sports Medicine. The authors examined 97 reviews, 1039 trials and 128,119 participants and concluded that physical activity should be a mainstay approach in the management of depression, anxiety, and psychological distress. Importantly, the research also showed that ALL types of physical activity were beneficial – walking, resistance training, yoga, etc., and it doesn't take much for exercise to make a positive change. Choose something you enjoy and be active today. #mentalhealth #physicalactivity #exerciseandmentalhealth #beactive #exerciseanddepresseion #wellness #firefighterwellness #iaffwfi #iaffpeerfitness #fittothrive
If you find yourself with limited access to equipm If you find yourself with limited access to equipment, space and/or time, challenge yourself to be active with what you have wherever you happen to be. The options to be active in any environment are limitless! Push-up with tuck (bilateral hip flexion) x 8 Inverted row with march (unilateral hip flexion) x 8 4 Rounds #performanceredefined #hotelexercise #movementhygiene #physicalliteracy #activeeveryday #fitnessanywhere #activeeverywhere #beactive #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Outstanding 4 days of hands-on learning with an ex Outstanding 4 days of hands-on learning with an exceptional group of fire fighters from FDNY! Honoured for the opportunity to teach the IAFF’s F2T 101 course to such an enthusiastic and inquisitive group. Loved seeing everyone apply the principles discussed while leading their group exercise sessions and sharing an F2T Education module with the entire class. #SmallStepsBigChange #WorkSmarterNotHarder #MakeExerciseMatter Look forward to seeing everyone again in August at the IAFF’s Redmond Health and Safety Symposium! #fdny #firefighterwellness #firefighterfitness #worklifeplay #fordutyforlife #iaffwfi #iaffpeerfitness #fittothrive #performanceredefined #F2T101
With sufficient motivation there are always option With sufficient motivation there are always options to accommodate your time and environmental constraints. Stairs x 10 floors up Push-up x 20 One-arm inverted row x 20 Stairs x 10 floors down 10 Rounds #performanceredefined #hotelexercise #stairchallenge #beactive #physicalliteracy #movementhygiene #iaffwfi #iaffpeerfitness #fordutyforlife #5minutesoffun #fittothrive

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To move well implies having sufficient fitness to To move well implies having sufficient fitness to meet the demands of any relevant activities. In other words, fitness is the foundation to moving well within a given context. Challenge yourself to handle more loads, higher speeds, and longer times if they are relevant to the things you need and want to do! Pull-up x 3 (singles) Snatch balance x 5 Swing (overhead) x 8 10 rounds, begin every 90s #performanceredefined #movementmatters #physicalliteracy #fitnessfoundation #movementhygiene #learntomove #fittomove #exercisechallenge #7keyfeatures #iaffwfi #iaffpeerfitness #firefighterfitness #5minutesoffun #fittothrive
Our passive mobility reflects the ranges of motion Our passive mobility reflects the ranges of motion we have available and can be influenced by stretching- and mobilization-related activities. But simply having range of motion available does not mean we will access it and/or have the ability to control it during relevant activities. In contrast, our active mobility reflects the ranges of motion we are able to access (and control), and can be influenced by our body awareness, motivation, strength, endurance, etc. Efforts to improve mobility must involve activities that challenge us to both access (via coordination and awareness) and control (via endurance, strength and speed) specific joint positions. 1. Increase the ranges of motion you have AVAILABLE. Take your time! 2. Learn to ACCESS the ranges of motion you have available. Move with purpose! 3. Reinforce active CONTROL of the ranges of motion you have available. Build capacity! #mobilitymatters #mobility #activemobility #passivemobility #mobilityexercise #mobilitywod #useitorloseit #movementhygiene #physicalliteracy #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
Physical challenges can help to increase our confi Physical challenges can help to increase our confidence and make us more resilient, particularly when pushing our limits and attempting something for the first time. Whether we succeed or fail we will learn a lot about ourselves and how to deal with adversity in the process. The Challenge: 100 reps of whole-body exercise in as few sets as possible. Right-arm split jerk (catch in split squat) x 5 Left-arm split jerk (catch in split squat) x 5 Repeat x 20 without putting weight down #performanceredefined #exercisechallenge #fitnesschallenge #minset #growth #growthmindset #challengeyourself #beactive #bebetter #iaffwfi #iaffpeerfitness #fittothrive

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 Courses

  • F2T 110 Fitness Fundamentals (For Active PFTs) April 20th, 2023. Registration closes April 18! NOTE – There...
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  • F2T 110 Fitness Fundamentals (For Legacy PFTs) April 20th, 2023. Registration closes April 18! NOTE – There...
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