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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...
    Read More
  • 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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Self-care is one of the most important things we c Self-care is one of the most important things we can do maintain our physical, psychological, and social well-being. Make time for yourself every day, even if only a few minutes. Band-assisted ankle mobilization x 10 Band-assisted hip extension x 10 Band-assisted hip abduction x 10 Wide stance hip hinge to walk out with hip extensor stretch x 10 Long stance split squat with hamstring stretch x 10 Lateral split squat x 10 #selfcare #mobility #activemobility #mobilitywod #movementhygiene #physicalliteracy #beactive #performanceredefined #wellness #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Regular exercise can improve our mood, enhance cog Regular exercise can improve our mood, enhance cognitive function, and reduce anxiety and depression, and is commonly described as one of the best things that we can do for brain health. But a recent study published in Scientific Reports also points to an association between moving more and creativity that is independent of mood. The authors found that participants who engaged in higher levels of moderate and vigorous activity over 5 consecutive days displayed superior performance on a series of tasks designed to assess creativity, whether they were happy or not. Move more to think differently! #exerciseandcreativity #exerciseandmentalhealth #exerciseandbrainhealth #exerciseandcognition #beactive #moreactivemoreoften #exerciseandmemory #performanceredefined #fittothrive
While there are certainly reasons to perform a ran While there are certainly reasons to perform a range of exercises in different settings (#physicalliteracy), the frequency, intensity and time of any single exercise can also be manipulated to create an infinite number of novel challenges. The Challenge: 100 reps of each exercise in a descending pyramid using a single set of dumbbells/kettlebells. Finish as fast as comfortable. Right leg back lunge with right arm load x 40 Bent-over row x 40 Left leg back lunge with left arm load x 40 Bench press x 40 4 Rounds, 10 fewer reps each round (40-30-20-10) #performanceredefined #exercisechallenge #fitnesschallenge #beactive #movementhygiene #exerciseeveryday #iaffwfi #iaffpeerfitness #fittothrive
There will be obstacles, setbacks and challenging There will be obstacles, setbacks and challenging days that leave us overwhelmed. But there are steps we can take to build resilience, find value in every experience, and learn to “dance in the rain”. Take care of yourself. Build positive relationships. Make every day meaningful. Keep things in perspective. Stay hopeful. #mindset #resilience #mentalhealth #physicalhealth #selfcare #stayconnected #seekhelp #wellness #iaffwfi #performanceredefined #fittothrive
With so many bodyweight options available, don’t With so many bodyweight options available, don’t let limited access to facilities or lack of equipment be the reason why you aren’t active today. Consistency is key to changing physical activity habits! Handstand x 30s Bear crawl (backwards) x length of yard Inverted Hang with shoulder tap x 15 Bear crawl (forwards) x length of yard Air squat hold x 30s 4 Rounds #performanceredefined #beactive #activeeveryday #activeeverywhere #fitnessanywhere #bodyweightexercise #backyardexercise #activityhabits #movementhygiene #iaffwfi #iaffpeerfitness #fittothrive
A well-structured warm-up can certainly help to pr A well-structured warm-up can certainly help to prepare us physically and psychologically for any upcoming bout of physical activity. But in many situations, warming up is not a realistic option. Life happens, the alarm sounds, and we must respond in the moment. A well-structured exercise program can give us the capacity to be spontaneous, and the confidence to navigate the uncertainty of work, life and play without the need to ‘move before we move’. Train for life! #performanceredefined #makeexercisematter #movementhygiene #movemore #fordutyforlife #dailymovementpractice #transferofexercise #warmup #lifehappens #bespontaneous #beactive #activeeverywhere #iaffwfi #iaffpeerfitness #fittothrive
Prioritizing health and being active is one of the Prioritizing health and being active is one of the best ways that we can pay tribute to those who risk their lives to keep us safe. We must never forget the courage and ultimate sacrifice that was made 21 years ago on this day. #neverforget #firefighter #fdny #911 #september11 #iaff
We can’t always control our outcomes, but we can We can’t always control our outcomes, but we can choose our attitude, values and the principles that drive our actions. It’s the small things today that will become the big things tomorrow. #mindset #growth #growthmindset #leadership #success #positiveattitude #principledriven #behaviors #betterhabits #performanceredefined #fittothrive
By regularly challenging yourself to actively cont By regularly challenging yourself to actively control end range of motion within a variety of contexts you will maintain the ability to access the range of motion you have available. There is more to maintaining mobility than stretching. 7-minute circuit to challenge shoulder and hip mobility. Left arm high plank with shoulder rotation x 8 Left arm high plank with shoulder flexion x 8 Right arm high plank with shoulder rotation x 8 Right arm high plank with shoulder flexion x 8 Lateral lunge x 8 each side High plank with hip flexion and extension x 8 Lateral lunge x 8 each side Left arm high plank with shoulder flexion x 8 Left arm high plank with shoulder rotation x 8 Right arm high plank with shoulder flexion x 8 Right arm high plank with shoulder rotation x 8 #performanceredefined #activemobility #mobility #mobilitymatters #movementhygiene #physicalliteracy #mobilitywod #strengthmatters #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

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Self-care is one of the most important things we c Self-care is one of the most important things we can do maintain our physical, psychological, and social well-being. Make time for yourself every day, even if only a few minutes. Band-assisted ankle mobilization x 10 Band-assisted hip extension x 10 Band-assisted hip abduction x 10 Wide stance hip hinge to walk out with hip extensor stretch x 10 Long stance split squat with hamstring stretch x 10 Lateral split squat x 10 #selfcare #mobility #activemobility #mobilitywod #movementhygiene #physicalliteracy #beactive #performanceredefined #wellness #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Regular exercise can improve our mood, enhance cog Regular exercise can improve our mood, enhance cognitive function, and reduce anxiety and depression, and is commonly described as one of the best things that we can do for brain health. But a recent study published in Scientific Reports also points to an association between moving more and creativity that is independent of mood. The authors found that participants who engaged in higher levels of moderate and vigorous activity over 5 consecutive days displayed superior performance on a series of tasks designed to assess creativity, whether they were happy or not. Move more to think differently! #exerciseandcreativity #exerciseandmentalhealth #exerciseandbrainhealth #exerciseandcognition #beactive #moreactivemoreoften #exerciseandmemory #performanceredefined #fittothrive
While there are certainly reasons to perform a ran While there are certainly reasons to perform a range of exercises in different settings (#physicalliteracy), the frequency, intensity and time of any single exercise can also be manipulated to create an infinite number of novel challenges. The Challenge: 100 reps of each exercise in a descending pyramid using a single set of dumbbells/kettlebells. Finish as fast as comfortable. Right leg back lunge with right arm load x 40 Bent-over row x 40 Left leg back lunge with left arm load x 40 Bench press x 40 4 Rounds, 10 fewer reps each round (40-30-20-10) #performanceredefined #exercisechallenge #fitnesschallenge #beactive #movementhygiene #exerciseeveryday #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!

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