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Worth a Thousand Words

4 Exercises to Increase Your Hip Mobility

August 20, 2017

Bottom-up Squat x 8 (keep the hands down and feet flat, work on increasing depth) Lunge x 8 (wrap band […]

10 Minutes of High Intensity Fun!

August 20, 2017

120 ft/min x 30s 135 ft/min x 30s 150 ft/min x 30s 165 ft/min x 30s 180 ft/min x 30s […]

Redefining Firefighter Fitness: Minimize Injuries…MAXIMIZE LIFE!

August 12, 2017

2017 IAFF Redmond Health and Safety Symposium, Vancouver British Columbia, August 10, 2017 Every firefighter, regardless of age, experience, fitness […]

19 Minute Bodyweight Workout – Improve Control of Knees, Back and Shoulders!

August 1, 2017

Inverted Row x 30s, 3s rest Squat x 30s, 3s rest Push-up x 30s, 3s rest Inverted Row x 30s, […]

Small Steps…BIG CHANGE! The way you move can change your life!

June 24, 2017

2015 IAFF Redmond Health and Safety Symposium, National Harbor, Maryland, August 26, 2015 Our biggest successes all begin with a […]

Minimize Injuries…MAXIMIZE Life! A novel approach to screening and assessment

June 24, 2017

2017 NSCA Ontario Provincial Clinic, Toronto, Ontario, May 14, 2017 Deficits in joint mobility and/or stability can certainly impact the […]

Make Exercise Matter! Opportunities to resist spine motion

June 22, 2017

Targeting the abdominals in isolation by flexing and extending the spine may not be advantageous for performance or the prevention […]

PFT Certification Course – Program Framework Module Highlights

January 3, 2016

PFT Certification Course, Los Angeles, California, December, 2015 Exercise can and should be used to accomplish many things – prevent […]

PFT Certification Course – 7 Key Features

January 3, 2016

PFT Certification Course, Los Angeles, California, December, 2015 This module introduces the “7 Key Features”, provides a visual demonstration of […]

PFT Certification Course – Coaching Module Highlights

January 3, 2016

PFT Certification Course, Los Angeles, California, December, 2015 The best exercise program in the world will prove ineffective if the […]

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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...
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The magnitude of an external load is only one fact The magnitude of an external load is only one factor that will influence the demand of an exercise. The type, shape, distribution, and position of load can dramatically alter the demands on the body, the potential benefits of the exercise, and the physical challenge. For example, 50 lbs is not simply 50 lbs if alternating between a weight vest and kettlebell, using symmetrical and asymmetrical loading patterns, or changing the height at which a load is held. Be creative, leverage the unique benefits of many 'tools' and build the physical literacy to handle the demands of many environments. One leg RDL x 6 (kettlebell in opposite hand) Rear foot elevated split squat x 6 (kettlebell in opposite hand) x 6 2 Rounds One leg RDL x 6 (weight vest) Rear foot elevated split squat x 6 (weight vest) x 6 2 Rounds One leg RDL x 6 (kettlebell in same hand + vest) Rear foot elevated split squat x 6 (kettlebell in same hand + vest) x 6 2 Rounds #performanceredefined #exercisesaretools #exercisechallenge #fitnessprinciples #exercisebiomechanics #iaffwfi #iaffpeerfitntess #5minutesoffun #fittothrive
Despite having an appreciation for the wide range Despite having an appreciation for the wide range of benefits that come from regular exercise, many people are not meeting the @who weekly physical activity recommendations. As such, education that further highlights the benefits of exercise and a series of diverse exercise options may not address the inactivity crisis. Behavioral solutions that address the underlying reasons why someone is not as active as they could (or should) be must be explored. Identify the WHY before the WHAT to inform the selection of more relevant solutions that can create meaningful and lasting changes. Join us in our pursuit to help more people be more active more often! #beactive #bemoreactive #behaviorchange #moreactive #exerciserecommendations #firefighterfitness #moreactivemoreoften #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
When it comes to designing exercise programs, cont When it comes to designing exercise programs, context always matters. There are few things that should ‘never’ be done, and likely fewer that are ‘always’ true. Consider the performer(s), objective(s), environment, etc. and be willing explore new ideas because there are always multiple ways to achieve the same outcome. One arm snatch x 4 each arm Pull-up x 2 5 Rounds One arm bench press x 6 each arm Asymmetrical back lunge x 6 each leg 3 Rounds One arm snatch x 4 each arm Pull-up x 2 5 Rounds #performanceredefined #beactive #hotelexercise #hyattfitness #physicalliteracy #makeexercisematter #knowyourwhy #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Many people get hurt when the demands of the activ Many people get hurt when the demands of the activities they perform exceed their capacity to move in a safe and effective manner. This implies that without sufficient fitness we could be forced to perform in a way that elevates our risk of getting hurt. Exercise can undoubtedly help with the prevention of injuries, but it if the injuries typically incurred by a particular population (such as fire fighters) stem from high demand activities, increasing fitness may need to be emphasized to reduce the risk of getting hurt. To move well within any context implies that sufficient fitness is present - preventing injuries and improving performance really are two sides of the same coin. #performanceredefined #injuryprevention #fitnessmatters #demandscapacity #movementmatters #firefighterfitness #preventionisperformance #iaffwfi #iaffpeerfitness #fittothrive
If you find yourself with limited time, space or e If you find yourself with limited time, space or equipment, try using a workout ‘complex’. Complexes involve a series of exercises performed in succession with the same equipment, same load, and same space and can be used to meet a range of objectives. Right arm snatch x 2 Right arm squat to press x 3 Right arm back to front lunge x 4 Right arm squat to press x 3 Right arm snatch x 2 Don't put the load down. Repeat with left arm. Perform as many rounds as possible in 20 minutes. #exercisechallenge #workoutcomplex #beactive #makeexercisefun #performanceredefined #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Grace starts with gratitude. Be kind. Be honest Grace starts with gratitude. Be kind. Be honest. Be thoughtful. Be gracious. Be supportive. Be positive. Be sincere. Be present. We are better together. #mindset #gratitude #thankful #relationships #connection #kindness #wellness #iaffwfi #performanceredefined #fittothrive
While there are an infinite number of ways to desi While there are an infinite number of ways to design workouts, it may be helpful to consider the positions (ranges of motion), motions (movement solutions) and fitness characteristics (intensity and time) that will be targeted prior to choosing exercises. Will specific joint ranges of motion be emphasized? Will specific movement patterns be encouraged? Will specific fitness attributes be challenged? Exercises are simply tools to achieve the intended benefit. Start with WHY and then choose WHAT will be used to make it happen. Example Objective: Challenge active shoulder mobility and control of scapular motion in vertical and horizontal plane with a moderate load. Pull-up x 3 Overhead squat x 6 Right-arm hanging press x 9 Pull-up x 3 Overhead squat x 6 Left-arm hanging press x 9 3 Rounds #makeexercisematter #physicalliteracy #activemobility #movementpatterns #7keyfeatures #exerciseprogramdesign #firefighterfitness #iaffwfi #iaffpeerfitness #performanceredefined #5minutesoffun #fittothrive
Progress reflects the cumulative influence of seve Progress reflects the cumulative influence of several small actionable steps. The choices we make and the actions we take every day will shape our behaviors and the extent to which we grow in the long term. In the moment it can be challenging to see progress being made, perhaps because it is the small seemingly insignificant steps made consistently that produce big results. Failing is ok if we get back up and try again. It's how we learn. We are all beginners first. #growth #growthmindset #smallsteps #smallstepbigchange #takeaction #makethingshappen #mindset #progress #goalsetting #iaffwfi #iaffpeerfitness #learntofail #performanceredefined #fittothrive
Learning to move for work, life and play is not ab Learning to move for work, life and play is not about perfecting any specific exercise technique. In some instances, there will be certain movement characteristics that could or should be emphasized, but variability can help to facilitate learning. Challenge yourself, use a range of demands, and explore multiple movement solutions when you have the opportunity to do so. Air squat x 20s ON + 10s OFF (6 Rounds) Front squat x 20s ON + 10s OFF (6 Rounds) Squat to press x 20s ON + 10s OFF (6 Rounds) Front squat x 20s ON + 10s OFF (6 Rounds) Air squat x 20s ON + 10s OFF (6 Rounds) Rest 2 minutes between each exercise. Monitor progress by tracking the fewest reps performed in any round of Air squats. #challenge #exercisechallenge #movementvariability #physicalliteracy #learntomove #worklifeplay #fordutyforlife #iaffwfi #iaffpeerfitness #5minutesoffun #performanceredefiined #fittothrive

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The magnitude of an external load is only one fact The magnitude of an external load is only one factor that will influence the demand of an exercise. The type, shape, distribution, and position of load can dramatically alter the demands on the body, the potential benefits of the exercise, and the physical challenge. For example, 50 lbs is not simply 50 lbs if alternating between a weight vest and kettlebell, using symmetrical and asymmetrical loading patterns, or changing the height at which a load is held. Be creative, leverage the unique benefits of many 'tools' and build the physical literacy to handle the demands of many environments. One leg RDL x 6 (kettlebell in opposite hand) Rear foot elevated split squat x 6 (kettlebell in opposite hand) x 6 2 Rounds One leg RDL x 6 (weight vest) Rear foot elevated split squat x 6 (weight vest) x 6 2 Rounds One leg RDL x 6 (kettlebell in same hand + vest) Rear foot elevated split squat x 6 (kettlebell in same hand + vest) x 6 2 Rounds #performanceredefined #exercisesaretools #exercisechallenge #fitnessprinciples #exercisebiomechanics #iaffwfi #iaffpeerfitntess #5minutesoffun #fittothrive
Despite having an appreciation for the wide range Despite having an appreciation for the wide range of benefits that come from regular exercise, many people are not meeting the @who weekly physical activity recommendations. As such, education that further highlights the benefits of exercise and a series of diverse exercise options may not address the inactivity crisis. Behavioral solutions that address the underlying reasons why someone is not as active as they could (or should) be must be explored. Identify the WHY before the WHAT to inform the selection of more relevant solutions that can create meaningful and lasting changes. Join us in our pursuit to help more people be more active more often! #beactive #bemoreactive #behaviorchange #moreactive #exerciserecommendations #firefighterfitness #moreactivemoreoften #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
When it comes to designing exercise programs, cont When it comes to designing exercise programs, context always matters. There are few things that should ‘never’ be done, and likely fewer that are ‘always’ true. Consider the performer(s), objective(s), environment, etc. and be willing explore new ideas because there are always multiple ways to achieve the same outcome. One arm snatch x 4 each arm Pull-up x 2 5 Rounds One arm bench press x 6 each arm Asymmetrical back lunge x 6 each leg 3 Rounds One arm snatch x 4 each arm Pull-up x 2 5 Rounds #performanceredefined #beactive #hotelexercise #hyattfitness #physicalliteracy #makeexercisematter #knowyourwhy #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

Recent Blog Posts

  • Build a growth mindset to be active for life!
  • The pros and cons of CrossFit…

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  • Keys to implementing healthy workplace initiatives
  • Firefighter fitness MUST be prioritized beyond the training academy!

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