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Inspire. Inform. Empower.

Mindset (Portrait)

Mindset Questionnaire

Exercise, Wellness
Movement Screen

Movement Screen

Assessment, Exercise
RoM Test

Range of Motion Test

Assessment, Exercise
Behavioral Regulation in Exercise

What’s My Motivation?

Wellness
WFI Assessment Protocols

WFI Assessment

Assessment, Exercise
Five Patterns

Five Patterns

Exercise
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Recent Blog Posts

  • Build a growth mindset to be active for life! Many people view exercise as a great way to reduce...
    Read More
  • The pros and cons of CrossFit… Why is CrossFit so popular? Perhaps it’s because people enjoy...
    Read More
  • Everyone will benefit from a daily dose of exercise! “I really want to start exercising again, but I’m just...
    Read More

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Novelty is consistently cited as something that he Novelty is consistently cited as something that helps to keep people active in the long-term. But there are many ways to create new challenges without having to find new exercises. #thesamebutdifferent The Challenge: Perform as many rounds as possible with increasing number of reps. Squat to Press x 10 As many rounds as possible. Add one squat rep to each new round. Round 1: Squat to Press x 10 (10 total reps) + Active Stretch Round 2: (Squat x 1 + Squat to Press x 1) x 10 (20 total reps) + Active Stretch Round 3: (Squat x 2 + Squat to Press x 1) x 10 (30 total reps) + Active Stretch Round 4: (Squat x 3 + Squat to Press x 1) x 10 (40 total reps) + Active Stretch Round 5: (Squat x 4 + Squat to Press x 1) x 10 (50 total reps) + Active Stretch #performanceredefined #exercisechallenge #fitnesschallenge #beactive #novelty #exerciseathome #exerciseeveryday #makeexerciseahabit #movementhygiene #physicalliteracy #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Most people are aware of the benefits to regular e Most people are aware of the benefits to regular exercise – increased strength, confidence, happiness, memory, immune function, etc. But what may not be known is that NOT exercising is worse for our health than smoking, diabetes and heart disease. Researchers from the Cleveland Clinic have shown that the risk of mortality associated with poor levels of cardiorespiratory fitness is higher than being hypertensive, being diabetic or being a current smoker. Being active is arguably the best thing that we can do to improve longevity and increase health span. #performanceredefined #beactive #regularexercise #exercisebenefits #longevity #healthspan #clevelandclinic #moreactivemoreoften #cardiorespiratoryfitness #firefighterfitness #iaffwfi #iaffpeerfitness #fittothrive
Challenge yourself to be active in different ways, Challenge yourself to be active in different ways, in different settings, with different pieces of equipment (or furniture!). If you always do what you’ve always done, you will always get what you’ve always got. Variety facilitates learning. Inverted stair climb x 10 each arm Left arm hang x 30s Step up to back lunge x 10 each leg Right arm hang x 30s 4 rounds #performanceredefined #activeeverywhere #activeanywhere #beactive #learntomove #exercisechallenge #exerciseathome #stairclimb #stairexercise #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Most of what we achieve in the future will be shap Most of what we achieve in the future will be shaped by the behaviors we establish today. Learn more. Ask questions and reflect on every experience. Do more. Take small steps and be willing to make mistakes. Be more. Challenge yourself to think and act differently. #performanceredefined #habits #behaviorchange #mindset #growth #growthmindset #learnmore #domore #bemore #fittothrive #willsmith
In many instances, the benefits that we aim to rec In many instances, the benefits that we aim to receive from a particular exercise stem from our execution of that exercise. For example, if using a bird dog or side plank to improve active hip extension mobility, control of scapular motion when fatigued, or trunk flexor endurance, HOW we perform matters! Failing to control motion of the low back could limit the extent to which we learn to access our available hip flexion range of motion. Choosing to prioritize time (a performance outcome) over form (position of our shoulder blades) could help to establish undesirable movement habits. Using an exercise variation to challenge fitness that requires balance and/or joint stability may limit the extent to which fitness can be challenged if balance or stability cannot be maintained. When how you move matters, choose exercises that allow (or teach) you to move as intended. OPTION A Front plank x 45s Bird dog (hands and knees) x 45s Right side plank x 45s Bird dog (hands and knees) x 45s Hip bridge x 45s Bird dog (hands and knees) x 45s Left side plank x 45s Bird dog (hands and knees) x 45s OPTION B Front plank x 45s Bird dog (hands and feet) x 45s Right side plank x 45s Bird dog (hands and feet) x 45s Hip bridge x 45s Bird dog (hands and feet) x 45s Left side plank x 45s Bird dog (hands and feet) x 45s #performanceredefined #movementmatters #makeexercisematter #7keyfeatures #mobility #physicalliteracy #birddog #learningtomove #movementhygiene #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
In recent years concussion management has evolved In recent years concussion management has evolved to de-emphasize rest in favour of early introduction of exercise. Not only is earlier initiation of aerobic exercise (1 day post-concussion) associated with faster return to sport, school or work, but a higher exercise volume (more than 160 minutes/week) has been linked to lower symptom burden one month post injury. The evidence is becoming clearer. Choose to be active early and often to speed up recovery, reduce persistent symptoms, and increase quality of life. #performanceredefined #returntoworklifeplay #concussion #concussionrehab #exerciseandconcussion #returntowork #returntosport #beactive #moreactive #movemore #moremoreoften #iaffwfi #iaffpeerfitness #fittothrive
Reasons to stretch include increasing passive rang Reasons to stretch include increasing passive range of motion, learning to control specific joint positions, reducing stiffness or tension, improving mindfulness, alleviating stress and anxiety, and it feels good! More time spent moving can be as beneficial for our mental health as it is for our physical health. Commit to at least 5 minutes of something every day. Standing calf stretch - 5s hold x 5 (left and right leg) Half kneeling calf stretch – 5s hold x 5 (left and right leg) Bottom-up squat (hip stretch) – 5s hold at bottom x 5 Quadruped rock (big toe stretch) – 5s hold x 5 #performanceredefined #activeeveryday #movementhygiene #physicalhealth #mentalhealth #exerciseandmentalhealth #mobility #mobilitymatters #movementmatters #movemore #moreactivemoreoften #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
Learn from every experience. Cultivate grit. V Learn from every experience. Cultivate grit. View criticism as positive. Value the process over the outcome. Take risks in the company of others. Own your attitude and let it guide your choices, actions and future behaviours. How we respond to adversity will influence our opportunities for growth. #performanceredefined #growthmindset #grit #mindset #attitude #resilience #learning #growth #createopportunity #davidgoggins
Before increasing the load to make an exercise mor Before increasing the load to make an exercise more challenging, consideration should be given to the reasons why the exercise is being used and the degree to which the execution matters. In many instances, choosing to adapt the load instead of the tempo, reps, sets, work, or rest period could increase the balance challenge and thus detract from the original reason for choosing the exercise. Feeling less stable or like more muscles are working to maintain balance does not imply more effective. Know your objectives and be willing to adapt in ways aside from changing the load, particularly since you may only have one load available! Hanging right arm kettlebell press x 8 (choose a load that does cause you to swing into the left arm; keep feet wide) Left arm / right leg RDL x 8 (choose a load that allows you to keep hips and shoulders aligned – no twisting) Squat w/ right side load x 8 (choose a load that doesn’t cause you to weight shift to maintain balance) Hanging left arm kettlebell press x 8 Right arm / left leg RDL x 8 Squat w/ left side load x 8 6 Rounds #performanceredefined #movementmatters #learntomove #7keyfeatures #physicalliteracy #exercisechallenge #exerciseathome #exerciseintherain #beactive #activeeveryday #lowbackcontrol #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun

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Novelty is consistently cited as something that he Novelty is consistently cited as something that helps to keep people active in the long-term. But there are many ways to create new challenges without having to find new exercises. #thesamebutdifferent The Challenge: Perform as many rounds as possible with increasing number of reps. Squat to Press x 10 As many rounds as possible. Add one squat rep to each new round. Round 1: Squat to Press x 10 (10 total reps) + Active Stretch Round 2: (Squat x 1 + Squat to Press x 1) x 10 (20 total reps) + Active Stretch Round 3: (Squat x 2 + Squat to Press x 1) x 10 (30 total reps) + Active Stretch Round 4: (Squat x 3 + Squat to Press x 1) x 10 (40 total reps) + Active Stretch Round 5: (Squat x 4 + Squat to Press x 1) x 10 (50 total reps) + Active Stretch #performanceredefined #exercisechallenge #fitnesschallenge #beactive #novelty #exerciseathome #exerciseeveryday #makeexerciseahabit #movementhygiene #physicalliteracy #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Most people are aware of the benefits to regular e Most people are aware of the benefits to regular exercise – increased strength, confidence, happiness, memory, immune function, etc. But what may not be known is that NOT exercising is worse for our health than smoking, diabetes and heart disease. Researchers from the Cleveland Clinic have shown that the risk of mortality associated with poor levels of cardiorespiratory fitness is higher than being hypertensive, being diabetic or being a current smoker. Being active is arguably the best thing that we can do to improve longevity and increase health span. #performanceredefined #beactive #regularexercise #exercisebenefits #longevity #healthspan #clevelandclinic #moreactivemoreoften #cardiorespiratoryfitness #firefighterfitness #iaffwfi #iaffpeerfitness #fittothrive
Challenge yourself to be active in different ways, Challenge yourself to be active in different ways, in different settings, with different pieces of equipment (or furniture!). If you always do what you’ve always done, you will always get what you’ve always got. Variety facilitates learning. Inverted stair climb x 10 each arm Left arm hang x 30s Step up to back lunge x 10 each leg Right arm hang x 30s 4 rounds #performanceredefined #activeeverywhere #activeanywhere #beactive #learntomove #exercisechallenge #exerciseathome #stairclimb #stairexercise #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun

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 Workshops

  • F2T 101 Fitness Principles (Virtual) January 24 – March 1 , 2022  Register Now!!
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