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Blog – Wellness

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...

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...

Workplace Wellness Begins with a Message

Workplace Wellness Begins with a Message

Jul 20, 2017

Within any organization, passionate and influential leadership is needed to lower compensation costs, improve quality of life and promote a...

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...

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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Time-based workouts such as 30s on, 30s off, can b Time-based workouts such as 30s on, 30s off, can be great options to organize small and large groups (same start and end times) while accommodating a diverse range of abilities. In contrast, rep-based workouts such as 6 sets of 6 can be more challenging to organize if everyone is starting and stopping at different times. To accommodate this challenge and the diverse range of abilities amongst a group, try using an ‘every minute on the minute’ (EMOM) structure. Each performer can complete the required reps on their own time, but everyone will start together ‘on the minute’. The faster you finish, the more rest you get so choose a load that best suits your abilities! Sample EMOM: Double kettlebell swing x 8 Overhead kettlebell press x 8 Kettlebell front squat x 8 8 rounds, every 2 minutes on the minute #performanceredefined #groupexercise #emom #exercisechallenge #physicalliteracy #exerciseathome #kettlebell #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Learn from the past and prepare for the future but Learn from the past and prepare for the future but live in the present. Every day is a good day to be a great day. Make time to breathe, move, explore, love and connect. #performanceredefined #mindset #attitude #changebehavior #qualityoflife #bepresent #bepositive #bemindful #beactive #fittothrive
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

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Time-based workouts such as 30s on, 30s off, can b Time-based workouts such as 30s on, 30s off, can be great options to organize small and large groups (same start and end times) while accommodating a diverse range of abilities. In contrast, rep-based workouts such as 6 sets of 6 can be more challenging to organize if everyone is starting and stopping at different times. To accommodate this challenge and the diverse range of abilities amongst a group, try using an ‘every minute on the minute’ (EMOM) structure. Each performer can complete the required reps on their own time, but everyone will start together ‘on the minute’. The faster you finish, the more rest you get so choose a load that best suits your abilities! Sample EMOM: Double kettlebell swing x 8 Overhead kettlebell press x 8 Kettlebell front squat x 8 8 rounds, every 2 minutes on the minute #performanceredefined #groupexercise #emom #exercisechallenge #physicalliteracy #exerciseathome #kettlebell #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Learn from the past and prepare for the future but Learn from the past and prepare for the future but live in the present. Every day is a good day to be a great day. Make time to breathe, move, explore, love and connect. #performanceredefined #mindset #attitude #changebehavior #qualityoflife #bepresent #bepositive #bemindful #beactive #fittothrive
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

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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