• Home
  • About
  • Exercise at Home
    • 10-Day Challenge
  • Blog
  • Workshops
  • Resources
    • Articles
    • Videos
    • Posters
Performance RedefinedPerformance Redefined
  • Home
  • About
  • Exercise at Home
    • 10-Day Challenge
  • Blog
  • Workshops
  • Resources
    • Articles
    • Videos
    • Posters
Work, life play…Make Your Exercise Matter!

Work, life play…Make Your Exercise Matter!

July 12, 2017 Blog

Are there activities beyond those that you have to perform at work that you simply enjoy? Perhaps going for a jog, fishing, hiking…there are an infinite number of activities that we perform on a regular basis that have become part of who we are. Consider how you would feel if you couldn’t perform those activities anymore because you got hurt, perhaps because you weren’t prepared? It would feel pretty crappy right? Now think back to your reasons to exercise – have you ever viewed it as a magic pill that allows you to do all the things you need or want to do. It can.

But, to make exercise matter – to ensure its impact extends beyond the training environment – we must always remember the reasons why we are exercising in the first place. For most of us, exercise is a means to improve safety or performance at work, maintain a fitness level so that recreational activities such as golf or hiking can be enjoyed, or support a healthy lifestyle long into retirement.  Regardless of our motivation to be physically active, adherence in the long-term will be likely be tied to the extent to which we see a direct benefit to our quality of life. In other words, we must perceive benefit from the exercise!

If your exercise program had an immediate impact on your safety, performance and productivity at work, but little to no impact on your quality of life, would these benefits be enough to keep you engaged? Probably not, particularly for those of us who enjoy being active with friends and family. Your exercise program should be structured to have a positive impact on the things that truly matter!

Building on theoretical foundations of exercise science, biomechanics, ergonomics, motor learning, physiology, psychology and coaching, several researchers have started to explore the utility of exercise to change behaviors. For example, performing a particular exercise or group of exercises repeatedly in a semi-controlled environment has shown to elicit changes in the way that performers move while completing a range of unrehearsed tasks of varying loads and speeds. However, the direction of change (whether they get better or worse) appears to be influenced by the instructions and feedback provided while exercising, and the attention that is given to how each exercise is performed.

When an emphasis was placed on select key movement patterns that have been associated with a higher injury risk and poor performance (e.g. control of spine flexion and frontal plane knee motion), firefighters’ movement patterns improved post-training. In comparison, when an emphasis was placed on fitness alone, the firefighters exhibited less control of their low backs and knees following the exercise intervention in comparison to before they started. Frost et al. J Strength Cond Res 29(9): 2441–2459, 2015.

One of the most important factors to elevating our capacity is the realization that the way we move every single day can have a dramatic impact on our lives. If exercise is viewed as a way to establish desirable movement behaviors, there is evidence to suggest that an emphasis should be placed on engraining select key movement features (e.g. spine and frontal plane knee motion control) that have been shown to be or cited as possible injury mechanisms, or performance-limiting factors. Against this backdrop, exercise can and perhaps should be used strategically to stabilize or engrain these desirable patterns using a variety of frequencies, intensities, times and types of activities such that they emerge and persist in relevant activities beyond the exercise environment.

Using a range of loads, speeds, activities, etc. to improve a performer’s control and coordination of these key features is critical to the transfer of exercise since it would not be possible to practice every possible activity they may encounter in life. Instead, introducing gradual changes to the demands, complexity of the activity, and training environment could alter the habitual patterns used to perform several life-related activities without having to replicate these exact tasks. In fact, there is evidence to suggest that there may be attributes, or “key features”, of an individual’s movement behaviour that are common to a range of activities. The hope is that a desirable behavior emerges as a new habit.

Although exercise provides an excellent opportunity to engrain desirable behaviors such as spine and frontal plane knee motion control, rehearsing an undesirable movement pattern could lead to undesirable consequences. Attention must be given to how we exercise to maximize the potential benefits. Having great strength, endurance and aerobic capacity will have little influence on our safety, performance and quality of life if we move in an undesirable manner. It is often stated that practice makes perfect; however, the truth is that practice makes permanent. Only perfect (deliberate) practice makes perfect. Bad practice leads to bad habits.

Recent Blog 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

Instagram

Kindness can improve happiness. Dopamine is releas Kindness can improve happiness. Dopamine is released in our brain in response to acts of kindness, which can improve our mood. Help others to help yourself.

Kindness can improve heart health. Witnessing acts of kindness can produce oxytocin which helps to lower blood pressure. Lead with compassion, follow with kindness.

Kindness can improve relationships. Kindness can strengthen our connection to others and help to build new relationships. Small gestures will go a long way.

Kindness is contagious. The positive effects of kindness have been shown to be experienced by everyone who witnesses the act. Be kind, and others are likely to follow.

#performanceredefined #kindness #bekind #kindnessiscontagious #mindset #happy #bekindtoothers #bettertogether #health #connectedness #wellness #fittothrive
Combine static and dynamic activities to challenge Combine static and dynamic activities to challenge your active mobility!

Restricting motion in one limb while the other moves freely can change the distribution of joint loads, alter whole-body stability (balance), and make it much more challenging to control specific joint positions.

Push-up with altered hand placement x 60s
(4 reps, each with 15s hold at bottom while left and right hands move medially and laterally)

Right leg back lunge with altered rear foot placement x 60s
(4 reps, each with 15s hold at bottom while rear foot moves forwards and back)

Inverted row with altered hand placement x 60s
(4 reps, each with 15s hold at top while left and right hands move medially and laterally)

Left leg back lunge with altered rear foot placement x 60s
(4 reps, each with 15s hold at bottom while rear foot moves forwards and back)

#performanceredefined #activemobility #mobility #mobilitywod #mobilitymatters #movementhygiene #physicalliteracy #movementmatters #beactive #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Although our reasons to be active can be quite per Although our reasons to be active can be quite personal, we are often drawn to and motivated by the stories of others who have transformed their lives with exercise.

Special thanks to the fire fighter from local 1075 for allowing us to share his personal story with the Fit To Thrive community! #bettertogether

“As a firefighter I am constantly surrounded by reminders of why fitness matters. Heavy gear, hard work, and long shifts take a toll on our bodies. 

In 2017, I was transferred to a new shift and invited on a morning run. I said sure before asking what I was agreeing to.

It wasn’t an epic run where we lay down Olympic times, but I can honestly say I had never felt so energized. My mind was clear, my body felt great, and I didn’t even start work for another hour. 

The physical fitness aspects are all obvious, but what I hadn’t realized at the time was how much I would come to need and crave that run. It is my favourite way to start the day.

The routes vary, the pace is usually set by the slowest person, and there’s usually lots of chatter. Sometimes it’s just a quick mention. Sometimes it takes the full run. But then we go off to our respective stations. I’m physically warmed up but more importantly I’m mentally focused and calm.

I feel the stress and distraction that comes with a busy life is lessened. The calm start provides an opportunity to establish the mood and tone for the day. And that mood and tone carries over to my crew and the public interactions I have. The mental health benefits are incredible. 

The fresh start to the day, with a good push of your heart rate has helped me through some very tough times, and that has had a tremendously positive impact on me and my family.”

#fittothrive #iaffwfi #iaffpeerfitness #firefighterwellness #firefighterfittness #exercise #community #exercisebenefits #exerciseandmentalhealth #beactive #beactiveeveryday #motivation #meditation #lessstress #performanceredefined
When choosing exercises, consideration should be g When choosing exercises, consideration should be given to the joint positions and/or motions that will need to be controlled.

In many instances, the unique demands of an exercise will influence its utility and any associated benefits. But there are always multiple options available!

One leg squat x 6
One arm hip bridge (arm supported by table at elbow) 2 x 10s each arm

One leg squat x 6
Suspended one arm, one leg side plank (top leg on bench) 2 x 10s each arm

One leg squat x 6
One arm low plank (hold bottom position) 2 x 10s each arm

One leg squat x 6
Suspended one arm, one leg side plank (bottom leg down) 2 x 10s each arm

#performanceredefined #movementmatters #exerciseselection #demandscapacity #7keyfeatures #movementhygiene #physicalliteracy #corechallenge #lowbackexercise #beactive #exercisesaretools #iaffwfi #iaffpeerfitness #fittothrive #5minutesofun
On this #internationalfirefightersday I would like On this #internationalfirefightersday I would like to express my gratitude and appreciation for the IAFF’s outstanding team of Fit To Thrive instructors.

The individuals in this select group are some of the brightest, most influential, and well-respected members of the fire service, but they are even better people.

Inspired by their commitment to fire fighter wellness and fitness.

Grateful for their friendship.

#firefighter #iaffwfi #iaffpeerfitness #fittothrive #firefightersday #gratitude
Consistency is central to creating new habits. S Consistency is central to creating new habits.

Short on time? Do less.

Tired and feeling run down? Lower the intensity.

No gym access. Be active at home.

Commit to something every day so ‘tomorrow’ doesn’t become the default option.

The Challenge: As many rounds as possible in 10 minutes.

Squat to press x 10
Push-up x 10
Swing x 10

#performanceredefined #beactive #activeeveryday #movementhygiene #physicalliteracy #mindset #activemindset #exercisechallenge #fitnesschallenge #exercisehabits #activityhabits #overcomeobstacles #consistency #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
Most of us know that regular exercise is important Most of us know that regular exercise is important to support our physical and mental health.

But unfortunately, a large percentage of the population is still obese, unfit, and at an elevated risk of cancer, cardiovascular disease, and diabetes, because they are not active enough (only 20% are meeting the @who guidelines).

Highlighting the benefits of regular exercise can prompt a change in behaviour for some, but alone it 
will not work for most. Comprehensive solutions that integrate multiple strategies are likely needed to facilitate long-term sustainable change!

Consider these 7 behavioural change strategies in your pursuit to be more active, more often:

1. Environmental Restructuring: Change the physical or social context (e.g. prompts, triggers).

2. Education: Increase knowledge or understanding of a particular area.

3. Persuasion: Use communication to induce positive or negative feelings or to trigger action.

4. Incentivization: Create an expectation of reward.

5. Training: Impart skills to assist with specific pursuits.

6. Enablement: Increase the means and/or reduce the barriers.

7. Modelling: Provide examples to aspire to or imitate.

Help us change the way people pursue a physically active lifestyle!

#performanceredefined #moreactive #moreactivemoreoften #participaction #beactive #activeeveryday #activeeverywhere #fitnesseverywhere #firefighterfitness #firefighterwellness #iaffwfi #iaffpeerfitness #fittothrive
Efforts to improve or maintain mobility should not Efforts to improve or maintain mobility should not be limited to stretching. Learn to actively control the ranges you need access to!

1. Increase passive mobility. Focus on gaining access specific ranges or joint positions via stretching and mobilization.

2. Improve active mobility. Focus on actively controlling specific ranges or joint positions via deliberate practice.

3. Reinforce active mobility. Focus on reinforcing specific ranges or joint positions via the addition of elevated demands.

4. Integrate active mobility. Focus on integrating specific ranges or joint positions via complex activities that involve elevated demands.

Example of hygiene session for hip and shoulder flexion mobility.

PART 1 (Increase passive)
Shoulder abduction (chest stretch) x 5 with 5s hold each arm
Deep split squat (hip flexion and extension stretch) x 5 with 5s hold each leg

PART 2 (Improve active)
Hip airplane x 5 each leg (rotate when hip is flexed)
High plank with rotation x 5 each arm

PART 3 (Reinforce active)
One leg RDL x 5 each leg (load in opposite hand)
One arm pike with row x 5 (load in high plank position)

PART 4 (Integrate active)
Overhead kettlebell swing x 30

#performanceredefined #mobility #mobilitymatters #mobilitywod #romwod #movementmatters #activemobility #movementhygiene #physicalliteracy #beactive #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
If you think it, you will start to believe it. I If you think it, you will start to believe it.

If you believe it, you will begin to act on it.

If you act on it, you will eventually become it.

Think and act like the person you want to become.

#performanceredefined #mindset #leadership #growth #growthmindset #behaviourchange #nolimits #thinkit #doit #becomeit #fittothrive

Send Us a Message!

Send us an email and we'll get back to you ASAP.

Send Message

Contact Info

  • info@performanceredefined.ca
Kindness can improve happiness. Dopamine is releas Kindness can improve happiness. Dopamine is released in our brain in response to acts of kindness, which can improve our mood. Help others to help yourself.

Kindness can improve heart health. Witnessing acts of kindness can produce oxytocin which helps to lower blood pressure. Lead with compassion, follow with kindness.

Kindness can improve relationships. Kindness can strengthen our connection to others and help to build new relationships. Small gestures will go a long way.

Kindness is contagious. The positive effects of kindness have been shown to be experienced by everyone who witnesses the act. Be kind, and others are likely to follow.

#performanceredefined #kindness #bekind #kindnessiscontagious #mindset #happy #bekindtoothers #bettertogether #health #connectedness #wellness #fittothrive
Combine static and dynamic activities to challenge Combine static and dynamic activities to challenge your active mobility!

Restricting motion in one limb while the other moves freely can change the distribution of joint loads, alter whole-body stability (balance), and make it much more challenging to control specific joint positions.

Push-up with altered hand placement x 60s
(4 reps, each with 15s hold at bottom while left and right hands move medially and laterally)

Right leg back lunge with altered rear foot placement x 60s
(4 reps, each with 15s hold at bottom while rear foot moves forwards and back)

Inverted row with altered hand placement x 60s
(4 reps, each with 15s hold at top while left and right hands move medially and laterally)

Left leg back lunge with altered rear foot placement x 60s
(4 reps, each with 15s hold at bottom while rear foot moves forwards and back)

#performanceredefined #activemobility #mobility #mobilitywod #mobilitymatters #movementhygiene #physicalliteracy #movementmatters #beactive #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Although our reasons to be active can be quite per Although our reasons to be active can be quite personal, we are often drawn to and motivated by the stories of others who have transformed their lives with exercise.

Special thanks to the fire fighter from local 1075 for allowing us to share his personal story with the Fit To Thrive community! #bettertogether

“As a firefighter I am constantly surrounded by reminders of why fitness matters. Heavy gear, hard work, and long shifts take a toll on our bodies. 

In 2017, I was transferred to a new shift and invited on a morning run. I said sure before asking what I was agreeing to.

It wasn’t an epic run where we lay down Olympic times, but I can honestly say I had never felt so energized. My mind was clear, my body felt great, and I didn’t even start work for another hour. 

The physical fitness aspects are all obvious, but what I hadn’t realized at the time was how much I would come to need and crave that run. It is my favourite way to start the day.

The routes vary, the pace is usually set by the slowest person, and there’s usually lots of chatter. Sometimes it’s just a quick mention. Sometimes it takes the full run. But then we go off to our respective stations. I’m physically warmed up but more importantly I’m mentally focused and calm.

I feel the stress and distraction that comes with a busy life is lessened. The calm start provides an opportunity to establish the mood and tone for the day. And that mood and tone carries over to my crew and the public interactions I have. The mental health benefits are incredible. 

The fresh start to the day, with a good push of your heart rate has helped me through some very tough times, and that has had a tremendously positive impact on me and my family.”

#fittothrive #iaffwfi #iaffpeerfitness #firefighterwellness #firefighterfittness #exercise #community #exercisebenefits #exerciseandmentalhealth #beactive #beactiveeveryday #motivation #meditation #lessstress #performanceredefined

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 Courses

  • F2T 101 Fitness Principles (Virtual) September 19 – October 25, 2022 Register Now!!
  • F2T 110 Fitness Fundamentals (For Active PFTs) June 7th, 2022 Register Now!!
  • F2T 110 Fitness Fundamentals (For Legacy PFTs) June 7th, 2022   Register Now!!

© 2022 - Performance Redefined

  • Home
  • About
  • Workshops