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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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There will be days or periods in our lives when we There will be days or periods in our lives when we feel tired, stretched and have limited to exercise. It is in these times that we can lean on our physical activity habits – the routines, strategies and tactics we have established, to be active in ways that suit the moment. Emphasize consistency when you have the time so you can lean on your habits when you don’t. One arm snatch x 45s Push-up x 15s 5 Rounds Try to complete the same number of reps per round! #performanceredefined #beactive #consistency #movementhabits #activityhabits #fittothrive #iaffwfi #iaffpeerfitness #movementhygiene #exercisechallenge #5minutesoffun
Our physical activity habits are the product of wh Our physical activity habits are the product of what we know (understanding), what we’ve done (experience), what we have access to (opportunity), what we like (interests) and what we are driven by (motivation). For this reason, there is no single best type of exercise. To recommend that everyone engage with any specific activity would not account for the diversity amongst the population and the many possible solutions to achieve the same outcomes. How we move does matter, but finding something that allows us to simply be active should arguably be the first step. #performanceredefined #smallstepsbigchange #makeexercisefun #makeexercisematter #movemore #beactive #moreactivemoreoften #movementhygiene #activemindset #exerciseismedicine #fittothrive #activityhabits #participaction #activeforlife #iaffwfi #iaffpeerfitness #stayactive
Despite our best intentions, there will be days wh Despite our best intentions, there will be days when simply being active will be a challenge because of time, energy, access, motivation, etc. But there are always options…if you are willing to commit to doing something wherever you happen to be even if only for 5 minutes! Excellent 5-minute option that can be modified to suit a range of abilities and environments courtesy of the firefighters enrolled in our virtual F2T 101 course! Walk (or run) x 60s Push-up x 30s Squat x 30s Chop x 30s Repeat x 2 Love the creativity shown by all involved to make it work for them! #performanceredefined #iaff #fittothrive #f2t101 #iaffwfi #iaffpeerfitness #beactive #moreactivemoreoften #activeeveryday #mindset #activemindset #exerciseathome #exercisehabits #movementhygiene #5minutesoffun
Time is finite. Every time we say yes to something Time is finite. Every time we say yes to something, we are indirectly saying no to something else.   If you are not spending most of your time on the things that bring you the most value, pleasure, energy, etc. it may be time to start saying no more often.   #performanceredefined #mindset #family #friends #wellness #health #fitness #breathe #eat #move #sleep #connect #beactive #values #sayno #sayyes #fittothrive
Our perspectives are shaped in part by those we sp Our perspectives are shaped in part by those we spend time with.   Spend time with people like you. Spend time with people unlike you.   Sharing ideas and exploring new ways to accomplish the same objectives will make us more creative and less judgemental.   Our F2T 101 Fitness Principles and Practice course includes an activity whereby each participant is asked to design a workout that involves the same 4 exercises (chosen by them). The aim is to highlight that the same “tools” can used be used in many ways to accomplish a range of objectives.   What would you do with an overhead squat, kettlebell swing, push-up and bent-over row? Thank you to our current F2T 101 cohort for the inspiration!   Overhead squat x 10 Kettlebell swing x 30 Bent-over row x 10 Kettlebell swing x 30 Push-up x 10 Kettlebell swing x 30 3 Rounds   #performanceredefined #makeexercisefun #becreative #learnfromothers #learnwithothers #learning #exercisesaretools #physicalliteracy #exerciseprogramdesign #fittothrive #f2t101 #fitnessprinciplesandpractice #iaffwfi #iaffpeerfitness #5minutesoffun
How wide should the feet be when squatting? Where How wide should the feet be when squatting? Where should the elbows be placed during a push-up? Is an overhand or underhand grip better for pull-ups? When the primary goal of an exercise program is to improve aspects of #worklifeplay, an emphasize should be placed on learning to move over learning to perfect any single exercise technique. Change your foot position when squatting, explore different elbow positions during a push-up and use both an underhand and overhand grip when doing pull-ups. Variability can facilitate learning! #performanceredefined #learntomove #exercisesaretools #physicalliteracy #physicalcompetence #movementhabits #movementbehavior #exercisehabits #fittothrive #iaffwfi #iaffpeerfitness
Integrate opportunities to actively control end ra Integrate opportunities to actively control end range of motion in your #mobilitywod. Challenge yourself with static and dynamic options to make the most of your mobility sessions! One arm overhead squat x 3 each arm (dynamic control of hip flexion / static control of shoulder flexion) Rear foot elevated split squat w/ one arm overhead press x 3 each arm (dynamic control of shoulder flexion / static control of hip flexion and extension) 3 rounds #performanceredefined #mobility #activemobility #mobilityscreen #mobilitymatters #physicalliteracy #movementmatters #movementhygiene #thereadystate #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Thrilled to be working alongside @iaff1918 and an Thrilled to be working alongside @iaff1918 and an enthusiastic group of 96 firefighters from across the United States and Canada! Wrapping up week three of our virtual Fitness Principles and Practice course with representation from 50 departments and 29 states and provinces. The collective experiences and diverse backgrounds of all involved will help to shape a #fittothrive community that is able to support the range of personal interests, motives and physical activity habits of firefighters. We are better together! #performanceredefined #iaff #iaffwfi #iaffpeerfitness #bettertogether #beactive #firefighterwellness #firefighterfitness #firefightereducation #learning #diversity #inclusivity
Learning is messy. The first time trying somethin Learning is messy. The first time trying something new will not be perfect, mistakes will be made and there will be bumps. But we will learn from the process. And the next attempt will be better. If you want something badly enough you must be willing to mess up along the way. Right arm split jerk x 10 Left arm split jerk x 10 5 rounds #performanceredefined #learningtomove #learning #mindset #growth #exercisechallenge #makeexercisematter #growthmindset #makemistakes #learnfrommistakes #exerciseathome #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun

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There will be days or periods in our lives when we There will be days or periods in our lives when we feel tired, stretched and have limited to exercise. It is in these times that we can lean on our physical activity habits – the routines, strategies and tactics we have established, to be active in ways that suit the moment. Emphasize consistency when you have the time so you can lean on your habits when you don’t. One arm snatch x 45s Push-up x 15s 5 Rounds Try to complete the same number of reps per round! #performanceredefined #beactive #consistency #movementhabits #activityhabits #fittothrive #iaffwfi #iaffpeerfitness #movementhygiene #exercisechallenge #5minutesoffun
Our physical activity habits are the product of wh Our physical activity habits are the product of what we know (understanding), what we’ve done (experience), what we have access to (opportunity), what we like (interests) and what we are driven by (motivation). For this reason, there is no single best type of exercise. To recommend that everyone engage with any specific activity would not account for the diversity amongst the population and the many possible solutions to achieve the same outcomes. How we move does matter, but finding something that allows us to simply be active should arguably be the first step. #performanceredefined #smallstepsbigchange #makeexercisefun #makeexercisematter #movemore #beactive #moreactivemoreoften #movementhygiene #activemindset #exerciseismedicine #fittothrive #activityhabits #participaction #activeforlife #iaffwfi #iaffpeerfitness #stayactive
Despite our best intentions, there will be days wh Despite our best intentions, there will be days when simply being active will be a challenge because of time, energy, access, motivation, etc. But there are always options…if you are willing to commit to doing something wherever you happen to be even if only for 5 minutes! Excellent 5-minute option that can be modified to suit a range of abilities and environments courtesy of the firefighters enrolled in our virtual F2T 101 course! Walk (or run) x 60s Push-up x 30s Squat x 30s Chop x 30s Repeat x 2 Love the creativity shown by all involved to make it work for them! #performanceredefined #iaff #fittothrive #f2t101 #iaffwfi #iaffpeerfitness #beactive #moreactivemoreoften #activeeveryday #mindset #activemindset #exerciseathome #exercisehabits #movementhygiene #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) Resister Now!
  • F2T 101 Fitness Principles October 25th – December 2nd, 2021 (Virtual Course) Resister Now!

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