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Posts by d4frost@gmail.com

About d4frost@gmail.com

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d4frost@gmail.com has contributed 34 entries to our website, so far.

There are many ways to be physically active

There are many ways to be physically active

Jun 30, 2022

Physical activity is defined as any movement produced by the body that requires energy expenditure. In other words, there are...

A pursuit to be more active more often

A pursuit to be more active more often

Jun 30, 2022

The benefits of regular exercise are irrefutable.  Those who exercise report 43% fewer poor mental health days and fewer PTSD...

4 Tips to be more active at home

4 Tips to be more active at home

Jun 30, 2022

Turning your kitchen, living room or garage into an exercise space can be challenging, particularly if you associate those spaces...

Make Exercise Fun Again!

Make Exercise Fun Again!

May 19, 2022

What has motivated you to be where you are today? Are you competitive?  Curious?  Are you driven by a sense...

The benefits to being physically active extend beyond the state of being physically fit

The benefits to being physically active extend beyond the state of being physically fit

May 19, 2022

How fire fighters perform any relevant job task, sport skill, or activity of daily living will be influenced in part...

For Duty. For Life. Our physical active habits impact life on and off the job.

For Duty. For Life. Our physical active habits impact life on and off the job.

May 19, 2022

Each of us is not just a fire fighter, we are also a father, mother, brother, sister, or friend who...

Contact us to save a date!

Contact us to save a date!

Aug 27, 2019

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May 29, 2020 (Open)

Aug 27, 2019

Contact us at shsm@performanceredefined.ca for information about hosting a certification workshop at your school today!

May 15, 2020 (Open)

Aug 27, 2019

Contact us at shsm@performanceredefined.ca for information about hosting a certification workshop at your school today!

May 1, 2020 (Open)

Aug 27, 2019

Contact us at shsm@performanceredefined.ca for information about hosting a certification workshop at your school today!

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Recent Posts

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  • The pros and cons of CrossFit… Why is CrossFit so popular? Perhaps it’s because people enjoy...
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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
Many of the health- and fitness-related goals we p Many of the health- and fitness-related goals we pursue can only be achieved by establishing new or better habits first. Want to run a faster 5k? Become a more consistent runner. Hoping to lose weight (and keep it off)? Change your eating habits and/or adopt a more active lifestyle. Need more and better sleep? Establish a more repeatable bedtime (and wake time) routine. Don’t overlook the process in pursuit of a specific outcome. It will be the habits we establish along the way that allow us to maintain our health and fitness in the long term. #habits #betterhabits #wellness #fitness #mindset #goalsetting #process #consistency #beactive #activityhabits #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
Reinforcing your active mobility (the range of mot Reinforcing your active mobility (the range of motion you can access) while pursuing other fitness goals will limit the amount of stretching needed to restore or maintain your passive mobility (the range of motion you have available). Use it often so you don’t have to regain access to it. Right arm snatch x 5 Right arm overhead walking lunge x 10 Right arm swing x 15 Left arm snatch x 5 Left arm overhead walking lunge x 10 Left arm swing x 15 6 Rounds #mobility #activemobility #makeexercisematter #movementhygiene #physicalliteracy #mobilitywod #firefighterfitness #iaffwfi #iaffpeerfitness #5minutesoffun #performanceredefined #fittothrive

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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

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