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Home Fire Fighter, Port Moody Fire Rescue

I feel confident teaching this to my department and moving forward in a positive way. The instructors were awesome!

Firefighter
Port Moody Fire Rescue

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  • 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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The ability to decelerate and actively control end The ability to decelerate and actively control end range of motion is critical to changing direction and exploiting the benefits of the stretch shortening cycle. In other words, learning to stop quickly can make you even faster! Every 30s on the 30s Push-up (drop and stick bottom) x 10 Air squat (drop and stick bottom) x 10 Inverted row (drop and stick bottom) x 10 Kettlebell swing to overhead x 30s + 30s rest (Swinging overhead will allow more momentum to be generated during the downswing that must be controlled at end range) 4 Rounds #performanceredefined #learningtomove #movementmatters #strengthforspeed #acceleration #deceleration #activemobility #7keyfeatures #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
Kindness can improve happiness. Dopamine is releas Kindness can improve happiness. Dopamine is released in our brain in response to acts of kindness, which can improve our mood. Help others to help yourself. Kindness can improve heart health. Witnessing acts of kindness can produce oxytocin which helps to lower blood pressure. Lead with compassion, follow with kindness. Kindness can improve relationships. Kindness can strengthen our connection to others and help to build new relationships. Small gestures will go a long way. Kindness is contagious. The positive effects of kindness have been shown to be experienced by everyone who witnesses the act. Be kind, and others are likely to follow. #performanceredefined #kindness #bekind #kindnessiscontagious #mindset #happy #bekindtoothers #bettertogether #health #connectedness #wellness #fittothrive
Combine static and dynamic activities to challenge Combine static and dynamic activities to challenge your active mobility! Restricting motion in one limb while the other moves freely can change the distribution of joint loads, alter whole-body stability (balance), and make it much more challenging to control specific joint positions. Push-up with altered hand placement x 60s (4 reps, each with 15s hold at bottom while left and right hands move medially and laterally) Right leg back lunge with altered rear foot placement x 60s (4 reps, each with 15s hold at bottom while rear foot moves forwards and back) Inverted row with altered hand placement x 60s (4 reps, each with 15s hold at top while left and right hands move medially and laterally) Left leg back lunge with altered rear foot placement x 60s (4 reps, each with 15s hold at bottom while rear foot moves forwards and back) #performanceredefined #activemobility #mobility #mobilitywod #mobilitymatters #movementhygiene #physicalliteracy #movementmatters #beactive #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Although our reasons to be active can be quite per Although our reasons to be active can be quite personal, we are often drawn to and motivated by the stories of others who have transformed their lives with exercise. Special thanks to the fire fighter from local 1075 for allowing us to share his personal story with the Fit To Thrive community! #bettertogether “As a firefighter I am constantly surrounded by reminders of why fitness matters. Heavy gear, hard work, and long shifts take a toll on our bodies. In 2017, I was transferred to a new shift and invited on a morning run. I said sure before asking what I was agreeing to. It wasn’t an epic run where we lay down Olympic times, but I can honestly say I had never felt so energized. My mind was clear, my body felt great, and I didn’t even start work for another hour. The physical fitness aspects are all obvious, but what I hadn’t realized at the time was how much I would come to need and crave that run. It is my favourite way to start the day. The routes vary, the pace is usually set by the slowest person, and there’s usually lots of chatter. Sometimes it’s just a quick mention. Sometimes it takes the full run. But then we go off to our respective stations. I’m physically warmed up but more importantly I’m mentally focused and calm. I feel the stress and distraction that comes with a busy life is lessened. The calm start provides an opportunity to establish the mood and tone for the day. And that mood and tone carries over to my crew and the public interactions I have. The mental health benefits are incredible. The fresh start to the day, with a good push of your heart rate has helped me through some very tough times, and that has had a tremendously positive impact on me and my family.” #fittothrive #iaffwfi #iaffpeerfitness #firefighterwellness #firefighterfittness #exercise #community #exercisebenefits #exerciseandmentalhealth #beactive #beactiveeveryday #motivation #meditation #lessstress #performanceredefined
When choosing exercises, consideration should be g When choosing exercises, consideration should be given to the joint positions and/or motions that will need to be controlled. In many instances, the unique demands of an exercise will influence its utility and any associated benefits. But there are always multiple options available! One leg squat x 6 One arm hip bridge (arm supported by table at elbow) 2 x 10s each arm One leg squat x 6 Suspended one arm, one leg side plank (top leg on bench) 2 x 10s each arm One leg squat x 6 One arm low plank (hold bottom position) 2 x 10s each arm One leg squat x 6 Suspended one arm, one leg side plank (bottom leg down) 2 x 10s each arm #performanceredefined #movementmatters #exerciseselection #demandscapacity #7keyfeatures #movementhygiene #physicalliteracy #corechallenge #lowbackexercise #beactive #exercisesaretools #iaffwfi #iaffpeerfitness #fittothrive #5minutesofun
On this #internationalfirefightersday I would like On this #internationalfirefightersday I would like to express my gratitude and appreciation for the IAFF’s outstanding team of Fit To Thrive instructors. The individuals in this select group are some of the brightest, most influential, and well-respected members of the fire service, but they are even better people. Inspired by their commitment to fire fighter wellness and fitness. Grateful for their friendship. #firefighter #iaffwfi #iaffpeerfitness #fittothrive #firefightersday #gratitude
Consistency is central to creating new habits. S Consistency is central to creating new habits. Short on time? Do less. Tired and feeling run down? Lower the intensity. No gym access. Be active at home. Commit to something every day so ‘tomorrow’ doesn’t become the default option. The Challenge: As many rounds as possible in 10 minutes. Squat to press x 10 Push-up x 10 Swing x 10 #performanceredefined #beactive #activeeveryday #movementhygiene #physicalliteracy #mindset #activemindset #exercisechallenge #fitnesschallenge #exercisehabits #activityhabits #overcomeobstacles #consistency #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
Most of us know that regular exercise is important Most of us know that regular exercise is important to support our physical and mental health. But unfortunately, a large percentage of the population is still obese, unfit, and at an elevated risk of cancer, cardiovascular disease, and diabetes, because they are not active enough (only 20% are meeting the @who guidelines). Highlighting the benefits of regular exercise can prompt a change in behaviour for some, but alone it will not work for most. Comprehensive solutions that integrate multiple strategies are likely needed to facilitate long-term sustainable change! Consider these 7 behavioural change strategies in your pursuit to be more active, more often: 1. Environmental Restructuring: Change the physical or social context (e.g. prompts, triggers). 2. Education: Increase knowledge or understanding of a particular area. 3. Persuasion: Use communication to induce positive or negative feelings or to trigger action. 4. Incentivization: Create an expectation of reward. 5. Training: Impart skills to assist with specific pursuits. 6. Enablement: Increase the means and/or reduce the barriers. 7. Modelling: Provide examples to aspire to or imitate. Help us change the way people pursue a physically active lifestyle! #performanceredefined #moreactive #moreactivemoreoften #participaction #beactive #activeeveryday #activeeverywhere #fitnesseverywhere #firefighterfitness #firefighterwellness #iaffwfi #iaffpeerfitness #fittothrive
Efforts to improve or maintain mobility should not Efforts to improve or maintain mobility should not be limited to stretching. Learn to actively control the ranges you need access to! 1. Increase passive mobility. Focus on gaining access specific ranges or joint positions via stretching and mobilization. 2. Improve active mobility. Focus on actively controlling specific ranges or joint positions via deliberate practice. 3. Reinforce active mobility. Focus on reinforcing specific ranges or joint positions via the addition of elevated demands. 4. Integrate active mobility. Focus on integrating specific ranges or joint positions via complex activities that involve elevated demands. Example of hygiene session for hip and shoulder flexion mobility. PART 1 (Increase passive) Shoulder abduction (chest stretch) x 5 with 5s hold each arm Deep split squat (hip flexion and extension stretch) x 5 with 5s hold each leg PART 2 (Improve active) Hip airplane x 5 each leg (rotate when hip is flexed) High plank with rotation x 5 each arm PART 3 (Reinforce active) One leg RDL x 5 each leg (load in opposite hand) One arm pike with row x 5 (load in high plank position) PART 4 (Integrate active) Overhead kettlebell swing x 30 #performanceredefined #mobility #mobilitymatters #mobilitywod #romwod #movementmatters #activemobility #movementhygiene #physicalliteracy #beactive #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun

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The ability to decelerate and actively control end The ability to decelerate and actively control end range of motion is critical to changing direction and exploiting the benefits of the stretch shortening cycle. In other words, learning to stop quickly can make you even faster! Every 30s on the 30s Push-up (drop and stick bottom) x 10 Air squat (drop and stick bottom) x 10 Inverted row (drop and stick bottom) x 10 Kettlebell swing to overhead x 30s + 30s rest (Swinging overhead will allow more momentum to be generated during the downswing that must be controlled at end range) 4 Rounds #performanceredefined #learningtomove #movementmatters #strengthforspeed #acceleration #deceleration #activemobility #7keyfeatures #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
Kindness can improve happiness. Dopamine is releas Kindness can improve happiness. Dopamine is released in our brain in response to acts of kindness, which can improve our mood. Help others to help yourself. Kindness can improve heart health. Witnessing acts of kindness can produce oxytocin which helps to lower blood pressure. Lead with compassion, follow with kindness. Kindness can improve relationships. Kindness can strengthen our connection to others and help to build new relationships. Small gestures will go a long way. Kindness is contagious. The positive effects of kindness have been shown to be experienced by everyone who witnesses the act. Be kind, and others are likely to follow. #performanceredefined #kindness #bekind #kindnessiscontagious #mindset #happy #bekindtoothers #bettertogether #health #connectedness #wellness #fittothrive
Combine static and dynamic activities to challenge Combine static and dynamic activities to challenge your active mobility! Restricting motion in one limb while the other moves freely can change the distribution of joint loads, alter whole-body stability (balance), and make it much more challenging to control specific joint positions. Push-up with altered hand placement x 60s (4 reps, each with 15s hold at bottom while left and right hands move medially and laterally) Right leg back lunge with altered rear foot placement x 60s (4 reps, each with 15s hold at bottom while rear foot moves forwards and back) Inverted row with altered hand placement x 60s (4 reps, each with 15s hold at top while left and right hands move medially and laterally) Left leg back lunge with altered rear foot placement x 60s (4 reps, each with 15s hold at bottom while rear foot moves forwards and back) #performanceredefined #activemobility #mobility #mobilitywod #mobilitymatters #movementhygiene #physicalliteracy #movementmatters #beactive #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

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  • Build a growth mindset to be active for life!
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