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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

  • Build a growth mindset to be active for life! Many people view exercise as a great way to reduce...
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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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  • Everyone will benefit from a daily dose of exercise! “I really want to start exercising again, but I’m just...
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Self-care is one of the most important things we c Self-care is one of the most important things we can do maintain our physical, psychological, and social well-being. Make time for yourself every day, even if only a few minutes. Band-assisted ankle mobilization x 10 Band-assisted hip extension x 10 Band-assisted hip abduction x 10 Wide stance hip hinge to walk out with hip extensor stretch x 10 Long stance split squat with hamstring stretch x 10 Lateral split squat x 10 #selfcare #mobility #activemobility #mobilitywod #movementhygiene #physicalliteracy #beactive #performanceredefined #wellness #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Regular exercise can improve our mood, enhance cog Regular exercise can improve our mood, enhance cognitive function, and reduce anxiety and depression, and is commonly described as one of the best things that we can do for brain health. But a recent study published in Scientific Reports also points to an association between moving more and creativity that is independent of mood. The authors found that participants who engaged in higher levels of moderate and vigorous activity over 5 consecutive days displayed superior performance on a series of tasks designed to assess creativity, whether they were happy or not. Move more to think differently! #exerciseandcreativity #exerciseandmentalhealth #exerciseandbrainhealth #exerciseandcognition #beactive #moreactivemoreoften #exerciseandmemory #performanceredefined #fittothrive
While there are certainly reasons to perform a ran While there are certainly reasons to perform a range of exercises in different settings (#physicalliteracy), the frequency, intensity and time of any single exercise can also be manipulated to create an infinite number of novel challenges. The Challenge: 100 reps of each exercise in a descending pyramid using a single set of dumbbells/kettlebells. Finish as fast as comfortable. Right leg back lunge with right arm load x 40 Bent-over row x 40 Left leg back lunge with left arm load x 40 Bench press x 40 4 Rounds, 10 fewer reps each round (40-30-20-10) #performanceredefined #exercisechallenge #fitnesschallenge #beactive #movementhygiene #exerciseeveryday #iaffwfi #iaffpeerfitness #fittothrive
There will be obstacles, setbacks and challenging There will be obstacles, setbacks and challenging days that leave us overwhelmed. But there are steps we can take to build resilience, find value in every experience, and learn to “dance in the rain”. Take care of yourself. Build positive relationships. Make every day meaningful. Keep things in perspective. Stay hopeful. #mindset #resilience #mentalhealth #physicalhealth #selfcare #stayconnected #seekhelp #wellness #iaffwfi #performanceredefined #fittothrive
With so many bodyweight options available, don’t With so many bodyweight options available, don’t let limited access to facilities or lack of equipment be the reason why you aren’t active today. Consistency is key to changing physical activity habits! Handstand x 30s Bear crawl (backwards) x length of yard Inverted Hang with shoulder tap x 15 Bear crawl (forwards) x length of yard Air squat hold x 30s 4 Rounds #performanceredefined #beactive #activeeveryday #activeeverywhere #fitnessanywhere #bodyweightexercise #backyardexercise #activityhabits #movementhygiene #iaffwfi #iaffpeerfitness #fittothrive
A well-structured warm-up can certainly help to pr A well-structured warm-up can certainly help to prepare us physically and psychologically for any upcoming bout of physical activity. But in many situations, warming up is not a realistic option. Life happens, the alarm sounds, and we must respond in the moment. A well-structured exercise program can give us the capacity to be spontaneous, and the confidence to navigate the uncertainty of work, life and play without the need to ‘move before we move’. Train for life! #performanceredefined #makeexercisematter #movementhygiene #movemore #fordutyforlife #dailymovementpractice #transferofexercise #warmup #lifehappens #bespontaneous #beactive #activeeverywhere #iaffwfi #iaffpeerfitness #fittothrive
Prioritizing health and being active is one of the Prioritizing health and being active is one of the best ways that we can pay tribute to those who risk their lives to keep us safe. We must never forget the courage and ultimate sacrifice that was made 21 years ago on this day. #neverforget #firefighter #fdny #911 #september11 #iaff
We can’t always control our outcomes, but we can We can’t always control our outcomes, but we can choose our attitude, values and the principles that drive our actions. It’s the small things today that will become the big things tomorrow. #mindset #growth #growthmindset #leadership #success #positiveattitude #principledriven #behaviors #betterhabits #performanceredefined #fittothrive
By regularly challenging yourself to actively cont By regularly challenging yourself to actively control end range of motion within a variety of contexts you will maintain the ability to access the range of motion you have available. There is more to maintaining mobility than stretching. 7-minute circuit to challenge shoulder and hip mobility. Left arm high plank with shoulder rotation x 8 Left arm high plank with shoulder flexion x 8 Right arm high plank with shoulder rotation x 8 Right arm high plank with shoulder flexion x 8 Lateral lunge x 8 each side High plank with hip flexion and extension x 8 Lateral lunge x 8 each side Left arm high plank with shoulder flexion x 8 Left arm high plank with shoulder rotation x 8 Right arm high plank with shoulder flexion x 8 Right arm high plank with shoulder rotation x 8 #performanceredefined #activemobility #mobility #mobilitymatters #movementhygiene #physicalliteracy #mobilitywod #strengthmatters #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

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Self-care is one of the most important things we c Self-care is one of the most important things we can do maintain our physical, psychological, and social well-being. Make time for yourself every day, even if only a few minutes. Band-assisted ankle mobilization x 10 Band-assisted hip extension x 10 Band-assisted hip abduction x 10 Wide stance hip hinge to walk out with hip extensor stretch x 10 Long stance split squat with hamstring stretch x 10 Lateral split squat x 10 #selfcare #mobility #activemobility #mobilitywod #movementhygiene #physicalliteracy #beactive #performanceredefined #wellness #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Regular exercise can improve our mood, enhance cog Regular exercise can improve our mood, enhance cognitive function, and reduce anxiety and depression, and is commonly described as one of the best things that we can do for brain health. But a recent study published in Scientific Reports also points to an association between moving more and creativity that is independent of mood. The authors found that participants who engaged in higher levels of moderate and vigorous activity over 5 consecutive days displayed superior performance on a series of tasks designed to assess creativity, whether they were happy or not. Move more to think differently! #exerciseandcreativity #exerciseandmentalhealth #exerciseandbrainhealth #exerciseandcognition #beactive #moreactivemoreoften #exerciseandmemory #performanceredefined #fittothrive
While there are certainly reasons to perform a ran While there are certainly reasons to perform a range of exercises in different settings (#physicalliteracy), the frequency, intensity and time of any single exercise can also be manipulated to create an infinite number of novel challenges. The Challenge: 100 reps of each exercise in a descending pyramid using a single set of dumbbells/kettlebells. Finish as fast as comfortable. Right leg back lunge with right arm load x 40 Bent-over row x 40 Left leg back lunge with left arm load x 40 Bench press x 40 4 Rounds, 10 fewer reps each round (40-30-20-10) #performanceredefined #exercisechallenge #fitnesschallenge #beactive #movementhygiene #exerciseeveryday #iaffwfi #iaffpeerfitness #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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