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Infographic – For Duty. For Life. 2

Home Infographic – For Duty. For Life. 2
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Annual fitness tests can provide insight into our Annual fitness tests can provide insight into our STATE but to capture changes in our TRAITS (or learning), we must assess more frequently. Compare you versus you by structuring your workouts so that performance can be easily monitored over time. The Challenge: Choose your rounds, choose your load, finish as fast as possible 8 round option below Front squat x 8 Bent-over row x 8 Push-up x 8 Swing x 8 Drop reps by 1 and repeat. Last round performed with only one rep each exercise. Will aim to be faster next time! #performanceredefined #exercisechallenge #beactive #movementhygiene #physicalliteracy #fitnessassessment #benchmark #benchmarkworkout #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Our social interactions might play a critical role Our social interactions might play a critical role in helping more people be more active. New research from Kean University has found that less active individuals are more motivated to be active after spending time with active friends. The authors proposed that helping active people stay active while increasing their interactions with sedentary individuals could stimulate higher levels of overall physical activity. We are better together! #performanceredefined #moreactivemoreoften #activefriends #beactive #bettertogether #physicalactivity #movemore #fitnessmotivation #iaffwfi #iaffpeerfitness #fittothrive
The same but different. When exercise is used to The same but different. When exercise is used to help us navigate life outside of the exercise environment, there is no best way to perform any activity. Instead, it may be best to explore several variations of the same exercise, use a range of loads, implements or tools, and challenge yourself with a variety of demands that reflect work, life, and play. Learn to move differently. Right arm overhead back lunge (alternate legs) x 16 (using weight vest as load in hand) Left arm RDL to bent-over row (alternate legs) x 16 (using weight vest as load in hand) Left side bridge (alternate right arm hang and left arm plank) 5s hold x 16 (8 each) Left arm overhead back lunge (alternate legs) x 16 (using weight vest as load in hand) Right arm RDL to bent-over row (alternate legs) x 16 (using weight vest as load in hand) Right side bridge (alternate left arm hang and right arm plank) 5s hold x 16 (8 each) 3 Rounds #performanceredefined #learntomove #movementvariability #physicalliteracy #motorlearning #makexercisematter #movedifferently #embracechange #explore #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
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

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Annual fitness tests can provide insight into our Annual fitness tests can provide insight into our STATE but to capture changes in our TRAITS (or learning), we must assess more frequently. Compare you versus you by structuring your workouts so that performance can be easily monitored over time. The Challenge: Choose your rounds, choose your load, finish as fast as possible 8 round option below Front squat x 8 Bent-over row x 8 Push-up x 8 Swing x 8 Drop reps by 1 and repeat. Last round performed with only one rep each exercise. Will aim to be faster next time! #performanceredefined #exercisechallenge #beactive #movementhygiene #physicalliteracy #fitnessassessment #benchmark #benchmarkworkout #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Our social interactions might play a critical role Our social interactions might play a critical role in helping more people be more active. New research from Kean University has found that less active individuals are more motivated to be active after spending time with active friends. The authors proposed that helping active people stay active while increasing their interactions with sedentary individuals could stimulate higher levels of overall physical activity. We are better together! #performanceredefined #moreactivemoreoften #activefriends #beactive #bettertogether #physicalactivity #movemore #fitnessmotivation #iaffwfi #iaffpeerfitness #fittothrive
The same but different. When exercise is used to The same but different. When exercise is used to help us navigate life outside of the exercise environment, there is no best way to perform any activity. Instead, it may be best to explore several variations of the same exercise, use a range of loads, implements or tools, and challenge yourself with a variety of demands that reflect work, life, and play. Learn to move differently. Right arm overhead back lunge (alternate legs) x 16 (using weight vest as load in hand) Left arm RDL to bent-over row (alternate legs) x 16 (using weight vest as load in hand) Left side bridge (alternate right arm hang and left arm plank) 5s hold x 16 (8 each) Left arm overhead back lunge (alternate legs) x 16 (using weight vest as load in hand) Right arm RDL to bent-over row (alternate legs) x 16 (using weight vest as load in hand) Right side bridge (alternate left arm hang and right arm plank) 5s hold x 16 (8 each) 3 Rounds #performanceredefined #learntomove #movementvariability #physicalliteracy #motorlearning #makexercisematter #movedifferently #embracechange #explore #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

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  • Firefighter fitness MUST be prioritized beyond the training academy!

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