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Posts by d4frost@gmail.com

About d4frost@gmail.com

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d4frost@gmail.com has contributed 35 entries to our website, so far.

Build a growth mindset to be active for life!

Build a growth mindset to be active for life!

Many people view exercise as a great way to reduce stress, build confidence, increase stamina and mental toughness, and explore...

There are many ways to be physically active

There are many ways to be physically active

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

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

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!

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

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.

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!

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May 29, 2020 (Open)

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

May 15, 2020 (Open)

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

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Video Library

  • Minimize Injuries…MAXIMIZE Life! A novel approach to screening and assessment 2017 NSCA Ontario Provincial Clinic, Toronto, Ontario, May 14, 2017...
    Read More
  • Redefining Firefighter Fitness: Minimize Injuries…MAXIMIZE LIFE! 2017 IAFF Redmond Health and Safety Symposium, Vancouver British Columbia,...
    Read More
  • PFT Certification Course – Core Training Module Highlights PFT Certification Course, Los Angeles, California, December, 2015 “Core” training...
    Read More

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Although there are countless benefits to simply be Although there are countless benefits to simply being physically active, there are also many other benefits that are unique to the demands imposed and/or the performer’s execution. Whether attempting to prompt a specific cardiorespiratory response, impose a unique demand on the musculoskeletal system, or facilitate motor learning, there will be times when HOW we exercise matters. Reduce your risk of future low back injury by learning to control specific spine motions within a range of contexts. In other words, challenge yourself in many ways! Circuit 1 Right leg back lunge w/ left arm load x 40s Right arm plank to left arm hang x 40s Left leg back lunge w/ right arm load x 40s Left arm plank to right arm hang x 40s 3 Rounds Circuit 2 Right leg back lunge w/ left arm load x 5s hold at bottom for 40s Left arm hang with rotation x 40s Left leg back lunge w/ right arm load x 5s hold at bottom for 40s Right arm hang with rotation x 40s 2 Rounds #makeexercisematter #injuryprevention #exerciseprinciples #movementhygiene #physicalliteracy #movementmatters #iaffwfi #iaffpeerfitness #performanceredefined #5minutesoffun #fittothrive
Incredible week in NYC with the IAFF at their Redm Incredible week in NYC with the IAFF at their Redmond Health and Safety Symposium / Barbera EMS Conference. From the oustanding speakers to the Fire Within 5k organized in collaboration with the American Cancer Society, the IAFF continues to lead through 'Excellence in Action'. It was an honour to be part of such a wonderful event. A big thank you to the IAFF for the opportunity to share new ideas on fire fighter wellness, program implementation, fitness testing, self care and more! #RedmondBarbera23 #iaff #iaffwfi #iaffpeerfitness #firefighter #firefighterwellness #performanceredefined #fittothrive
Be active with whatever you have wherever you happ Be active with whatever you have wherever you happen to be. There are endless opportunities to challenge yourself in every environment as long as you are willing to find them. Tree climb to push-up x 3 Air squat x 20 5 rounds #fitnessanywhere #exerciseeverywhere #beactive #moreactivemoreoften #movementhygiene #physicalliteracy #performanceredefined #exercisewithatree #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
A prospective study recently published in JAMA Onc A prospective study recently published in JAMA Oncology found that 1-2 minute bouts of vigorous physical activity such housework, carrying groceries, and playing with kids lowered participants' cancer risk by up to 32%. The researchers from the University of Sydney followed the more than 22000 non-exercisers for 7 years and tracked their activity habits with wrist worn accelerometers. Just 4.5 minutes of daily vigorous activity accumulated primarily in bouts lasting less than 1 minute was associated with an 18% reduction in total incident cancer risk and a 32% reduction in 13 cancers that have been linked to physical activity. While exercise has been linked with additional benefits and further reductions in risk, these findings are extremely promising for cancer prevention efforts amongst individuals who are unable or unmotivated to exercise. Every little bit counts! #physicalactivityandcancer #beatcancer #fightcancer #beactive #moreactivemoreoften #smallstepsbigchange #everylittlebitcounts #movementmatters #5minutesoffun #iaffwfi #iaffpeerfitness #fittothrive
Try new things to build new habits. Learning to Try new things to build new habits. Learning to move in different ways and in different environments requires that we challenge ourselves to move in different ways and in different environments. Embed more opportunities to 'play' into your weekly routine. One arm snatch x 5 Bearcrawl w/ dumbbell x 10 ( back + forward) One squat to press x 5 Repeat on opposite side 3 rounds #performanceredefined #learntomove #play #movementhygiene #physicalliteracy #exercisehabits #iaffwfi #iaffpeerfitness #fittothrive
Physical activity. Diet. Sleep. Mindfulness. Relat Physical activity. Diet. Sleep. Mindfulness. Relationships. The behaviors we adopt to support each of these areas will collectively influence our health and fitness outcomes. Prioritizing the things we want to accomplish without considering the path to get there (and to keep us there) will create limited opportunity for success. Build the habits that will allow you to chase the outcomes that are most important. #habits #health #physicalactivity #movebetter #eatbetter #sleepbetter #breathebetter #connectbetter #bemoreactive #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
There is so much good that can be done in 5 minute There is so much good that can be done in 5 minutes. Don't let 'lack of time' be the reason why you weren't active today. Consistency is critical to building habits. High plank to pike (downward dog) x 5s hold; emphasize active shoulder and hip flexion High plank to hip extension (upward dog) x 5s hold; emphasize active hip extension High plank with overhead reach x 1 each arm; emphasize active shoulder extension High plank with leg raise x 1 each leg; emphasize active hip extension 10 reps #beactive #activeeverywhere #activeeveryday #noexcuses #overcomebarriers #performanceredefined #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
All exercise can be good.  But all exercise is not All exercise can be good.  But all exercise is not good for all reasons. For example... Aerobic exercise is recommended post concussion to facilitate the recovery process.  And while there are many ways to prompt the physiological response(s) that contribute to supporting brain health, each does not impose the same demands on the body (running, cycling and jumping rope can each impose an aerobic demand but are associated with different head accelerations) and thus each would be not provide the same benefit. Let your WHY inform your WHAT to make your exercise truly matter! #makeexercisematter #exerciseworks #exerciseeveryday #findyourwhy #criticalthinking #exerciseforlife #worklifeplay #fordutyforlife #iaffwfi #iaffpeerfitness #performanceredefined #fittothrive
Spending more time in specific positions will give Spending more time in specific positions will give you access to and control of these positions when it matters most. If end range hip flexion or a neutral spine curvature are important, spend time trying to actively control these positions. This can clbe done by using exercises that involve no motion (e.g. isometric squat) and others that aim to restrict specific motions while performing something more dynamic (e.g. push-up with no low back motion). Controlling positions is a precursor to controlling motions. One arm row x 8/arm (control hip position) Air squat x 30s (control hip and ankle position) One leg push-up x 8/leg (control hip position) Air squat x 30s (control hip and ankle position) 5 rounds #makeexercisematter #movementmatters #strengthmatters #mobilitymatters #mobility #activemobility #fordutyforlife #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive

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  • PFT Certification Course – Exercise Selection Module Highlights
  • Redefining Firefighter Fitness: Minimize Injuries…MAXIMIZE LIFE!
Although there are countless benefits to simply be Although there are countless benefits to simply being physically active, there are also many other benefits that are unique to the demands imposed and/or the performer’s execution. Whether attempting to prompt a specific cardiorespiratory response, impose a unique demand on the musculoskeletal system, or facilitate motor learning, there will be times when HOW we exercise matters. Reduce your risk of future low back injury by learning to control specific spine motions within a range of contexts. In other words, challenge yourself in many ways! Circuit 1 Right leg back lunge w/ left arm load x 40s Right arm plank to left arm hang x 40s Left leg back lunge w/ right arm load x 40s Left arm plank to right arm hang x 40s 3 Rounds Circuit 2 Right leg back lunge w/ left arm load x 5s hold at bottom for 40s Left arm hang with rotation x 40s Left leg back lunge w/ right arm load x 5s hold at bottom for 40s Right arm hang with rotation x 40s 2 Rounds #makeexercisematter #injuryprevention #exerciseprinciples #movementhygiene #physicalliteracy #movementmatters #iaffwfi #iaffpeerfitness #performanceredefined #5minutesoffun #fittothrive
Incredible week in NYC with the IAFF at their Redm Incredible week in NYC with the IAFF at their Redmond Health and Safety Symposium / Barbera EMS Conference. From the oustanding speakers to the Fire Within 5k organized in collaboration with the American Cancer Society, the IAFF continues to lead through 'Excellence in Action'. It was an honour to be part of such a wonderful event. A big thank you to the IAFF for the opportunity to share new ideas on fire fighter wellness, program implementation, fitness testing, self care and more! #RedmondBarbera23 #iaff #iaffwfi #iaffpeerfitness #firefighter #firefighterwellness #performanceredefined #fittothrive
Be active with whatever you have wherever you happ Be active with whatever you have wherever you happen to be. There are endless opportunities to challenge yourself in every environment as long as you are willing to find them. Tree climb to push-up x 3 Air squat x 20 5 rounds #fitnessanywhere #exerciseeverywhere #beactive #moreactivemoreoften #movementhygiene #physicalliteracy #performanceredefined #exercisewithatree #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

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