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Blog – Exercise

Build a growth mindset to be active for life!

Build a growth mindset to be active for life!

Sep 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…

Aug 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!

Aug 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!

Jul 25, 2017

What has motivated you to be where you are today? Are you competitive? Curious? Are you driven by a sense...

8 Tips to Make the Most of Your Exercise

8 Tips to Make the Most of Your Exercise

Jul 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!

Jul 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!

Jul 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

Jul 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

Jul 1, 2017

Given the information that exists through courses, the Internet, books, etc., we can easily lose sight of our reasons to...

Recent 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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The versatility of resistance bands make them a va The versatility of resistance bands make them a valuable addition to everyone's toolbox! For example, use them to add load, change or exaggerate a joint position or movement pattern, load multiple parts of the body concurrently, or provide assistance when body weight is too heavy. Deadlift x 10 (2 bands looped twice around feet) Good morning x 6 (band in crease of hips) Push-up x 10 (band around upper and mid back) Plyo push-up x 6 (band around chest) #performanceredefined #resistancebands #physicalliteracy #versatility #beactive #exerciseanywhere #exerciseeverywhere #fitnessanywhere #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
More fire fighters. More active. More often. We More fire fighters. More active. More often. We are thrilled to celebrate the official launch of #FitToThrive in a collaboration with @iaff1918 and @firechiefs! This ground-breaking program aims to improve the physical, psychological and social well-being of every fire fighter by making active choices more accessible, inclusive and meaningful. Born as an extension of the IAFF/IAFC Wellness- Fitness Initiative (WFI) and the IAFF/IAFC Peer Fitness Trainer (PFT) program, Fit To Thrive (F2T) will accommodate the range of capabilities, opportunities and motivations that are driving the physical activity habits of fire fighters. Since running our first virtual course in June 2021, we have mentored 496 ambassadors that represent 146 departments and more than 41,000 fire fighters across 36 states, 1 US territory and 5 provinces. Contact us or @iaff1918 to get involved or learn more! We can accomplish so much more together! #fit2thrive #performanceredefined #iaff #iafc #iaffwfi #iaffpeerfitness #firefighterwellness #firefighterhealth #firefighterfitness #firefighter #moreactivemoreoften #beactive #bettertogether #community
When it comes to learning how to move, there is a When it comes to learning how to move, there is a time to be fast and a time to be slow. Be willing to explore! Improve your mobility, strength, endurance, body awareness, etc by spending more time in relevant joint positions. The Challenge: 4 rounds, increase time spent holding specific positions each round. ROUND 1: 15s hold, 4 reps Squat x 4 with 15s hold at bottom Push-up x 4 with 15s hold at bottom Squat x 4 with 15s hold at bottom Inverted row x 4 with 15s hold at top ROUND 2: 20s hold, 3 rep ROUND 3: 30s hold, 2 reps ROUND 4: 60s hold, 1 rep #performanceredefined #mobility #activemobility #exploring #learning #beactive #movemore #learningtomove #exercisechallenge #movementhygiene #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
What are you doing in preparation for the opportun What are you doing in preparation for the opportunities that will come your way? #growth #mindset #growthmindset #learning #preparation #beready #bebold #bebetter #performanceredefined
Mobility workouts should not be limited to passive Mobility workouts should not be limited to passive stretching. Practice using the ranges of motion you want to maintain access to, even if only a few minutes a day. Use it, and you won't lose it! One arm plank with active rotation from shoulder x 5 each side (shoulder initiates motion, trunk along for the ride) Push-up x 5 One leg hinge with active rotation from hip x 5 each side (hip initiates motion, trunk along for the ride) Air squat x 5 #performanceredefined #mobilitywod #mobilitymatters #activemobility #exploring #mobilityscreen #movementhygiene #useitdontloseit #physicalliteracy #athomeexercise #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
The World Health Organization (@who) recently publ The World Health Organization (@who) recently published a report to acknowledge the growing recognition of the importance of green (parks, forests) and blue (rivers, lakes) spaces for physical and mental health. For example, spending time in green spaces has shown to positively effect short and long term mental health outcomes, perceived stress, quality of life and subjective well-being. Likewise, living near blue spaces has shown to lower stress and anxiety, improve mood and increase physical activity levels. The conclusion - spend more time being active in nature! #performanceredefined #greenandbluespaces #mentalhealth #who #activeoutdoors #moreactive #forestbathing #outdooractivity #activeinnature #nature #health #wellness #wellbeing #fittothrive #urbanplanning
We are all motivated to varying degrees by externa We are all motivated to varying degrees by external factors such as health, rewards, competition, etc. Boost the time you spend being active by creating daily or weekly exercise challenges that incentivize your involvement! The Challenge: Perform an exercise of your choosing 100 times in a row. Monitor progress by trying to be faster next time. Example 1: One arm snatch Right arm x 25 Left arm x 25 Repeat x 2 Example 2: One arm squat Right arm x 10 Left arm x 10 Repeat x 5 #performanceredefined #makeexercisefun #makeexercisematter #movementmatters #physicalliteracy #beactive #motivation #exercisemotivation #fitnesschallenge #exerciseathome #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
We all stand to benefit by being a little more cur We all stand to benefit by being a little more curious… Curiosity makes our brains more receptive for learning and can make learning a more enjoyable experience. Curiosity has been associated with higher levels of happiness, lower levels of anxiety and greater psychological well-being. Curiosity can make us more empathetic and allow us to better understand the lives, experiences and perspectives of others. Curiosity can improve self awareness and lead to humility by recognizing that there are many paths to achieve the same outcome. Curiosity can help to strengthen relationships - curious people are rated as warmer and more attractive following exchanges with people they don’t even know. Listen without judgement, ask questions, be willing to be wrong, explore, and become comfortable saying ‘I don’t know’. #becurious #curiosity #openminded #learning #happiness #emphathy #performanceredefined #fittothrive #connection #selfawareness
Although it would likely be difficult to determine Although it would likely be difficult to determine ‘how long is long enough’, limiting the progression of any exercise to extended durations (as is typically done with front and side planks) is unlikely to provide the most favorable long-term adaptations. Particularly since work, life and play are highly dynamic and include a range of frequencies, intensities and times. If you can perform a front plank for more than 60s, give this new challenge a try!Inspiration courtesy of firefighters from our Fitness Principles and Practice course! The Challenge: Perform as many rounds as possible, each separated by 15s while maintaining control of low back and shoulder motion. Increase by 1 rep each round. High plank w/ shoulder tap (each shoulder) High plank w/ leg raise (each leg) Push-up Repeat (in round 3, this circuit is repeated 3 times) Tapped out after round 7. Will be better next time! #performanceredefined #worklifeplay #makeexercisematter #exercisechallenge #fitnesschallenge #plankchallenge #f2t101 #fittothrive #physicalliteracy #beactive #movementhygiene #coretraining #trunkendurance #5minutesoffun

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The versatility of resistance bands make them a va The versatility of resistance bands make them a valuable addition to everyone's toolbox! For example, use them to add load, change or exaggerate a joint position or movement pattern, load multiple parts of the body concurrently, or provide assistance when body weight is too heavy. Deadlift x 10 (2 bands looped twice around feet) Good morning x 6 (band in crease of hips) Push-up x 10 (band around upper and mid back) Plyo push-up x 6 (band around chest) #performanceredefined #resistancebands #physicalliteracy #versatility #beactive #exerciseanywhere #exerciseeverywhere #fitnessanywhere #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
More fire fighters. More active. More often. We More fire fighters. More active. More often. We are thrilled to celebrate the official launch of #FitToThrive in a collaboration with @iaff1918 and @firechiefs! This ground-breaking program aims to improve the physical, psychological and social well-being of every fire fighter by making active choices more accessible, inclusive and meaningful. Born as an extension of the IAFF/IAFC Wellness- Fitness Initiative (WFI) and the IAFF/IAFC Peer Fitness Trainer (PFT) program, Fit To Thrive (F2T) will accommodate the range of capabilities, opportunities and motivations that are driving the physical activity habits of fire fighters. Since running our first virtual course in June 2021, we have mentored 496 ambassadors that represent 146 departments and more than 41,000 fire fighters across 36 states, 1 US territory and 5 provinces. Contact us or @iaff1918 to get involved or learn more! We can accomplish so much more together! #fit2thrive #performanceredefined #iaff #iafc #iaffwfi #iaffpeerfitness #firefighterwellness #firefighterhealth #firefighterfitness #firefighter #moreactivemoreoften #beactive #bettertogether #community
When it comes to learning how to move, there is a When it comes to learning how to move, there is a time to be fast and a time to be slow. Be willing to explore! Improve your mobility, strength, endurance, body awareness, etc by spending more time in relevant joint positions. The Challenge: 4 rounds, increase time spent holding specific positions each round. ROUND 1: 15s hold, 4 reps Squat x 4 with 15s hold at bottom Push-up x 4 with 15s hold at bottom Squat x 4 with 15s hold at bottom Inverted row x 4 with 15s hold at top ROUND 2: 20s hold, 3 rep ROUND 3: 30s hold, 2 reps ROUND 4: 60s hold, 1 rep #performanceredefined #mobility #activemobility #exploring #learning #beactive #movemore #learningtomove #exercisechallenge #movementhygiene #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 July 26 – August 31, 2021 (Virtual Course) CLOSED
  • F2T 101 Fitness Principles September 13th – October 19th, 2021 (Virtual Course) CLOSED
  • F2T 101 Fitness Principles October 25th – December 2nd, 2021 (Virtual Course) CLOSED  

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