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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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Cardiovascular disease (CVD) is the leading cause Cardiovascular disease (CVD) is the leading cause of on-duty death among fire fighters (45% of on-duty fatalities) and a major cause of morbidity. And while firefighting is strenuous and inherently high-risk, many fire fighters are obese, sedentary, unfit, hypertensive, and/or diabetic, which exacerbates the problem. Current evidence highlights that preventative measures with proven benefits must be applied aggressively to combat the prevalence of CVD. Exercise must be part of the conversation. And interestingly, exercise frequency (not duration or intensity) has shown to have the biggest positive effects on CVD risk factors, and thus may be the single most important to consider when designing exercise interventions for fire fighters. Our efforts must help more fire fighters be more active, more often. #performanceredefined #firefighter #firefighterhealth #firefighterwellness #firefighterexercise #morefirefightersmoreactive #beactive #iaffwfi #iaffpeerfitness #fittothrive
Learning to move should involve opportunities to a Learning to move should involve opportunities to actively control specific joint positions and specific joint motions. Leverage the benefits of static and dynamic activities to build literacy with hip extension! Inverted row x 10 Double Kettlebell swing x 10 Inverted hang with shoulder tap x 10 each arm Double Kettlebell swing x 10 Inverted hang with leg raise x 10 each leg Double Kettlebell swing x 10 Inverted hang with arm and leg raise x 10 each limb Double Kettlebell swing x 10 Inverted row x 10 Double Kettlebell swing x 10 #performanceredefined #activemobility #mobilitywod #strengthmatters #movementhygiene #physicalliteracy #learntomove #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
The choices we make and the actions we take today The choices we make and the actions we take today will influence the quality of our lives tomorrow. Choose to build a better relationship with yourself by prioritizing self care. Be more mindful. Eat real food. Move more. Create a sleep routine. Stay connected. It can be the simple things that make the biggest difference. #selfcare #breathebetter #eatbetter #movebetter #sleepbetter #connectbetter #mindful #mindset #wellness #wellbeing #performanceredefined #iaffwfi #fittothrive
Efforts to reinforce active hip flexion should emp Efforts to reinforce active hip flexion should emphasize control of spine motion. Likewise, the process of learning to control spine motion should include activities that require varying degrees of active hip flexion. Expand your movement repertoire by exploring a range of positions with varying demands! Rear foot elevated split squat w/ hip flexor stretch (left side) x 8 Mountain climber (alternating legs) x 8 each side Rear foot elevated split squat w/ hip flexor stretch (right side) x 8 Mountain climber (alternating legs) x 8 each side Rear foot elevated split squat w/ hip flexor stretch (left side) x 8 Mountain climber (both legs together) x 8 each side Rear foot elevated split squat w/ hip flexor stretch (right side) x 8 Mountain climber (both legs together) x 8 each side Rear foot elevated split squat w/ hip flexor stretch (left side) x 8 Mountain climber (keep one hip flexed) x 8 each side Rear foot elevated split squat w/ hip flexor stretch (right side) x 8 Mountain climber (keep one hip flexed) x 8 each side #performanceredefined #movementhygiene #physicalliteracy #learntomove #activemobility #mobility #mobilitywod #backhealth #hiphealth #iaffwfi #iaffpeerfitness #5minutesofun #fittothrive
A BIG thank you to the fire fighters from Edmonton A BIG thank you to the fire fighters from Edmonton Fire Rescue Services, St Albert Fire Services, the Grande Prairie Fire Department, and the Fort Saskatchewan Fire Department who joined us for a great two days of hands-on learning! We covered WHY, WHAT and HOW to assess the unique needs of fire fighters for work, life, and play, identified exercise recommendations via the Mobility Screen, Physical Literacy Screen and WFI Fitness Assessment, and designed exercise sessions that could be enjoyed by fire fighters with diverse interests and abilities. Was a pleasure to work with such an enthusiastic group! #fittothrive #edmontonfire #stalbertfire #grandprairiefire #fortsaskfire #mobility #physicalliteracy #fitness #iaffwfi #iaffpeerfitness #moreactivemorefoften #firefighterfitness #firefighterwellness #firefighterhealth #performanceredefined
Seemingly ambitious goals become much more attaina Seemingly ambitious goals become much more attainable when viewed as a series of smaller more manageable steps. Take your next small step. Repeat. If a 5-minute plank seems out of reach, break it up into smaller pieces. Push-up x 30s High plank x 30s Mountain climber x 30s High plank x 30s Left arm high plank to pike x 30s Right arm high plank to pike x 30s High plank x 30s Mountain climber x 30s High plank x 30s Push-up x 30s #smallsteps #onestepatatime #goalsetting #mindset #dontquit #performanceredefined #exercisechallenge #plankchallenge #physicalliteracy #beactive #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
Movement is inherently variable. This is why we Movement is inherently variable. This is why we can learn and adapt to different activities, respond favourably to a range of instructions, and perform at high levels in unpredictable and physically demanding environments. Although it’s commonly assumed that highly skilled individuals exhibit less variability because they achieve more consistent outcomes, this notion is based on the false premise that low variability in movement outcomes can only arise from low variability in movement execution. Skilled performers choose from a range of movement solutions and often exhibit substantial variability in the execution of their activities to produce consistent outcomes. In other words, they have learned to adapt as needed. Be creative, explore, and learn to move in many ways! #performanceredefined #learntomove #motorlearning #movementvariability #movementmatters #explore #movementcreativity #movemore #physicalliteracy #iaffwfi #iaffpeerfitness #firefighterfitness #fittothrive
Efforts to increase mobility should be complemente Efforts to increase mobility should be complemented by opportunities to access the newly accessible range during relevant activities. 3 Steps to make your mobility training matter! 1. Increase the range you have available. 2. Improve your ability to access the range you have available. 3. Reinforce your ability to access the range you have available with varied activities and demands. Band assisted split squat (band around posterior thigh from front) x 10 Band assisted lunge (band around inner thigh front side) x 10 Band assisted good morning (band around anterior thigh from back) x 10 RDL to squat to RDL x 10 Squat to RDL x 10 #performanceredefined #mobilitywod #mobilitymatters #activemobility #mobility #movementhygiene #physicalliteracy #learntomove #useitdontloseit #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Smile, listen, be kind, and act without expectatio Smile, listen, be kind, and act without expectation. “Don’t strive to make your presence noticed, just make your absence felt” - Grace Lichtenstein #kindness #mindset #smile #happy #mindfulness #givemore #expectless #performanceredefined #wellness #fittothrive

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Cardiovascular disease (CVD) is the leading cause Cardiovascular disease (CVD) is the leading cause of on-duty death among fire fighters (45% of on-duty fatalities) and a major cause of morbidity. And while firefighting is strenuous and inherently high-risk, many fire fighters are obese, sedentary, unfit, hypertensive, and/or diabetic, which exacerbates the problem. Current evidence highlights that preventative measures with proven benefits must be applied aggressively to combat the prevalence of CVD. Exercise must be part of the conversation. And interestingly, exercise frequency (not duration or intensity) has shown to have the biggest positive effects on CVD risk factors, and thus may be the single most important to consider when designing exercise interventions for fire fighters. Our efforts must help more fire fighters be more active, more often. #performanceredefined #firefighter #firefighterhealth #firefighterwellness #firefighterexercise #morefirefightersmoreactive #beactive #iaffwfi #iaffpeerfitness #fittothrive
Learning to move should involve opportunities to a Learning to move should involve opportunities to actively control specific joint positions and specific joint motions. Leverage the benefits of static and dynamic activities to build literacy with hip extension! Inverted row x 10 Double Kettlebell swing x 10 Inverted hang with shoulder tap x 10 each arm Double Kettlebell swing x 10 Inverted hang with leg raise x 10 each leg Double Kettlebell swing x 10 Inverted hang with arm and leg raise x 10 each limb Double Kettlebell swing x 10 Inverted row x 10 Double Kettlebell swing x 10 #performanceredefined #activemobility #mobilitywod #strengthmatters #movementhygiene #physicalliteracy #learntomove #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
The choices we make and the actions we take today The choices we make and the actions we take today will influence the quality of our lives tomorrow. Choose to build a better relationship with yourself by prioritizing self care. Be more mindful. Eat real food. Move more. Create a sleep routine. Stay connected. It can be the simple things that make the biggest difference. #selfcare #breathebetter #eatbetter #movebetter #sleepbetter #connectbetter #mindful #mindset #wellness #wellbeing #performanceredefined #iaffwfi #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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  • F2T 110 Fitness Fundamentals (For Active PFTs) December 12th, 2022 Register Now!!
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