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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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Regular exercise can improve our mood, enhance cog Regular exercise can improve our mood, enhance cognitive function, and reduce anxiety and depression, and is commonly described as one of the best things that we can do for brain health. But a recent study published in Scientific Reports also points to an association between moving more and creativity that is independent of mood. The authors found that participants who engaged in higher levels of moderate and vigorous activity over 5 consecutive days displayed superior performance on a series of tasks designed to assess creativity, whether they were happy or not. Move more to think differently! #exerciseandcreativity #exerciseandmentalhealth #exerciseandbrainhealth #exerciseandcognition #beactive #moreactivemoreoften #exerciseandmemory #performanceredefined #fittothrive
While there are certainly reasons to perform a ran While there are certainly reasons to perform a range of exercises in different settings (#physicalliteracy), the frequency, intensity and time of any single exercise can also be manipulated to create an infinite number of novel challenges. The Challenge: 100 reps of each exercise in a descending pyramid using a single set of dumbbells/kettlebells. Finish as fast as comfortable. Right leg back lunge with right arm load x 40 Bent-over row x 40 Left leg back lunge with left arm load x 40 Bench press x 40 4 Rounds, 10 fewer reps each round (40-30-20-10) #performanceredefined #exercisechallenge #fitnesschallenge #beactive #movementhygiene #exerciseeveryday #iaffwfi #iaffpeerfitness #fittothrive
There will be obstacles, setbacks and challenging There will be obstacles, setbacks and challenging days that leave us overwhelmed. But there are steps we can take to build resilience, find value in every experience, and learn to “dance in the rain”. Take care of yourself. Build positive relationships. Make every day meaningful. Keep things in perspective. Stay hopeful. #mindset #resilience #mentalhealth #physicalhealth #selfcare #stayconnected #seekhelp #wellness #iaffwfi #performanceredefined #fittothrive
With so many bodyweight options available, don’t With so many bodyweight options available, don’t let limited access to facilities or lack of equipment be the reason why you aren’t active today. Consistency is key to changing physical activity habits! Handstand x 30s Bear crawl (backwards) x length of yard Inverted Hang with shoulder tap x 15 Bear crawl (forwards) x length of yard Air squat hold x 30s 4 Rounds #performanceredefined #beactive #activeeveryday #activeeverywhere #fitnessanywhere #bodyweightexercise #backyardexercise #activityhabits #movementhygiene #iaffwfi #iaffpeerfitness #fittothrive
A well-structured warm-up can certainly help to pr A well-structured warm-up can certainly help to prepare us physically and psychologically for any upcoming bout of physical activity. But in many situations, warming up is not a realistic option. Life happens, the alarm sounds, and we must respond in the moment. A well-structured exercise program can give us the capacity to be spontaneous, and the confidence to navigate the uncertainty of work, life and play without the need to ‘move before we move’. Train for life! #performanceredefined #makeexercisematter #movementhygiene #movemore #fordutyforlife #dailymovementpractice #transferofexercise #warmup #lifehappens #bespontaneous #beactive #activeeverywhere #iaffwfi #iaffpeerfitness #fittothrive
Prioritizing health and being active is one of the Prioritizing health and being active is one of the best ways that we can pay tribute to those who risk their lives to keep us safe. We must never forget the courage and ultimate sacrifice that was made 21 years ago on this day. #neverforget #firefighter #fdny #911 #september11 #iaff
We can’t always control our outcomes, but we can We can’t always control our outcomes, but we can choose our attitude, values and the principles that drive our actions. It’s the small things today that will become the big things tomorrow. #mindset #growth #growthmindset #leadership #success #positiveattitude #principledriven #behaviors #betterhabits #performanceredefined #fittothrive
By regularly challenging yourself to actively cont By regularly challenging yourself to actively control end range of motion within a variety of contexts you will maintain the ability to access the range of motion you have available. There is more to maintaining mobility than stretching. 7-minute circuit to challenge shoulder and hip mobility. Left arm high plank with shoulder rotation x 8 Left arm high plank with shoulder flexion x 8 Right arm high plank with shoulder rotation x 8 Right arm high plank with shoulder flexion x 8 Lateral lunge x 8 each side High plank with hip flexion and extension x 8 Lateral lunge x 8 each side Left arm high plank with shoulder flexion x 8 Left arm high plank with shoulder rotation x 8 Right arm high plank with shoulder flexion x 8 Right arm high plank with shoulder rotation x 8 #performanceredefined #activemobility #mobility #mobilitymatters #movementhygiene #physicalliteracy #mobilitywod #strengthmatters #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
The IAFF/IAFC Wellness-Fitness Initiative (WFI) is The IAFF/IAFC Wellness-Fitness Initiative (WFI) is a joint labor-management initiative first established in 1997 to improve the wellness and fitness of all uniformed fire service personnel. The primary objectives of the WFI are to: 1. Highlight the interdisciplinary nature of wellness and the need for a comprehensive approach to improve fire fighter health and well-being. 2. Establish the importance of collaboration between labor and management during the implementation of a wellness- or fitness-related program. 3. Remove any punitive associations with health screening and physical fitness (promote inclusivity). 4. Shift the focus from performance outcomes and fitness standards to wellness and behavioral change. Over the last 25 years, the WFI has become the principal, most comprehensive and inclusive resource to support fire fighter wellness and fitness. Backed by evidence and continually updated by a team of fire chiefs, union executives and leading subject matter experts, the WFI continues to serve as a framework and series of best-practice guidelines, policies, and standards that help to: DEFINE wellness (establish unique needs) IMPROVE wellness (change existing behaviors) SUPPORT wellness (reinforce target behaviors) RESTORE wellness (identify rehabilitation guidelines) PROMOTE wellness (execute implementation plans) We are excited to be working with the IAFF and IAFC on the creation of new resources that will be made available to support WFI implementation in the coming months! Link to a NEW overview of the WFI (ppt presentation) in bio! #iaffwfi #iaffofficial #iaffpeerfitness #fittothrive #iafc #firefighterwellness #firefighterfitness #eat #breathe #move #sleep #connect #firefighter #performanceredefined

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Regular exercise can improve our mood, enhance cog Regular exercise can improve our mood, enhance cognitive function, and reduce anxiety and depression, and is commonly described as one of the best things that we can do for brain health. But a recent study published in Scientific Reports also points to an association between moving more and creativity that is independent of mood. The authors found that participants who engaged in higher levels of moderate and vigorous activity over 5 consecutive days displayed superior performance on a series of tasks designed to assess creativity, whether they were happy or not. Move more to think differently! #exerciseandcreativity #exerciseandmentalhealth #exerciseandbrainhealth #exerciseandcognition #beactive #moreactivemoreoften #exerciseandmemory #performanceredefined #fittothrive
While there are certainly reasons to perform a ran While there are certainly reasons to perform a range of exercises in different settings (#physicalliteracy), the frequency, intensity and time of any single exercise can also be manipulated to create an infinite number of novel challenges. The Challenge: 100 reps of each exercise in a descending pyramid using a single set of dumbbells/kettlebells. Finish as fast as comfortable. Right leg back lunge with right arm load x 40 Bent-over row x 40 Left leg back lunge with left arm load x 40 Bench press x 40 4 Rounds, 10 fewer reps each round (40-30-20-10) #performanceredefined #exercisechallenge #fitnesschallenge #beactive #movementhygiene #exerciseeveryday #iaffwfi #iaffpeerfitness #fittothrive
There will be obstacles, setbacks and challenging There will be obstacles, setbacks and challenging days that leave us overwhelmed. But there are steps we can take to build resilience, find value in every experience, and learn to “dance in the rain”. Take care of yourself. Build positive relationships. Make every day meaningful. Keep things in perspective. Stay hopeful. #mindset #resilience #mentalhealth #physicalhealth #selfcare #stayconnected #seekhelp #wellness #iaffwfi #performanceredefined #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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