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Performance RedefinedPerformance Redefined
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Posts by Performance REDEFINED

About Performance REDEFINED

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Performance REDEFINED has contributed 94 entries to our website, so far.

Building a daily movement practice

Building a daily movement practice

Aug 26, 2022

Movement Hygiene Hygiene is defined as “Practices conducive to maintaining health and preventing disease.” For example, we all spend a...

The link between mobility and injury, performance and quality of life

The link between mobility and injury, performance and quality of life

Aug 26, 2022

Work Every fire fighter knows that lifting boxes, people, or equipment can be hard on the back. At any time,...

Establishing a comprehensive and practical understanding of mobility for fire fighters

Establishing a comprehensive and practical understanding of mobility for fire fighters

Aug 26, 2022

While every fire fighter will likely have similar activities of daily living (e.g. climbing stairs, sitting on chairs, personal hygiene),...

The case for mobility

The case for mobility

Aug 26, 2022

There are many factors that influence how each of us moves while working, playing or navigating life’s daily activities, one...

Finding the balance between our demands and capacity

Finding the balance between our demands and capacity

May 19, 2022

Given the abundance of information that exists on the Internet, in books, etc., we can easily lose sight of our...

F2T 101 Fitness Principles (Virtual)

F2T 101 Fitness Principles (Virtual)

Oct 26, 2021

May 24 – June 28, 2022 Registration Closed

F2T 101 Fitness Principles (Virtual)

F2T 101 Fitness Principles (Virtual)

Oct 25, 2021

January 24 – March 1 , 2022  Registration Closed

F2T 101 Fitness Principles (Virtual)

F2T 101 Fitness Principles (Virtual)

Jul 26, 2021

July 26 – August 31, 2021

F2T 101 Fitness Principles (Virtual)

F2T 101 Fitness Principles (Virtual)

Jun 7, 2021

June 7 – July 13, 2021

PFT Certification

PFT Certification

Mar 9, 2020

Alberta, Canada June 15-19, 2020

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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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If it’s a priority, you’ll find a way to make If it’s a priority, you’ll find a way to make it work. Consistency builds resiliency. One leg RDL x 10 Asymmetrical walking lunge x 10 Inverted hang w/ press x 10 Repeat with opposite limb 4 Rounds #performanceredefined #activeeveryday #beactive #moreactivemoreoften #physicalliteracy #activemindset #resiliece #exercisehabits #snowday #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Physical activity is not a substitute for mental h Physical activity is not a substitute for mental health treatment when needed, but it does play a significant role in our cognitive, social, and emotional well-being. Just 10 minutes of exercise or physical activity can... …Reduce symptoms of anxiety and depression. …Improve feelings of connectedness and social support. …Increase confidence and emotional control. …Enhance body image and lower feelings of guilt. …Improve cognition, attention, and intrinsic motivation. Tremendous work being done by the Mental Health and Physical Activity Research Centre at the University of Toronto to better understand the link between exercise and mental health. Be more active, more often, but seek help when needed. #mentalhealth #exerciseandmentalhealth #bellletstalk #beactive #exerciseanddepression #connectedness #selfconfidence #bodyimage #cognition #iaffwfi #iaffpeerfitness #fittothrive
Treat every workout as an opportunity to learn som Treat every workout as an opportunity to learn something about yourself that can help you be better tomorrow. Kettlebell Swing x 10 Squat to Press x 10 Push-up x 10 Same load. 10 Rounds. Drop reps by 1 each round. Finish as fast as possible. #performanceredefined #execisechallenge #fitnesschallenge #kettlebellchallenge #beactive #activeeveryday #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittotthrive
What you choose to do for exercise is important. What you choose to do for exercise is important. It can bring you joy. It can challenge you. It can make you better. But to take advantage of the opportunities that an exercise can provide, we should also place an emphasis on HOW we perform. It is not ‘squatting’ the exercise that helps us jump higher and run faster; it is our execution of the squat that can change the way we jump or run in a positive way. Likewise, it is not ‘deadlifting’ the exercise that helps us avoid low back injuries, it is the way we lift and the movement habits that can be established with the deadlift over time that make us more resilient. Every exercise can be performed in many ways. Choose an option that will bring you joy, challenge you, and make you better! #performanceredefined #movementmatters #makeexercisematter #physicalliteracy #7keyfeatures #movementhabits #iaffwfi #iaffpeerfitness #movebetter #performbetter #fittothrive
New challenges bring new opportunities! The Chal New challenges bring new opportunities! The Challenge: Pull and push rep ladder using a single dumbbell with as few breaks as possible. Alternate between the two exercises below (or a pull and push of your choice) and add one rep each round until 10 rounds are completed. Use same load for both exercises the entire time. One arm snatch One arm push jerk 1. Perform 1 rep each exercise using right arm. 2. Perform 2 reps each exercise using right arm. 3. Perform 3 reps each exercise using right arm. 4. Continue adding 1 rep to each exercise using right arm until can no longer perform with right arm or 10 reps of each exercise is achieved. 5. Switch arms and perform 1 rep each exercise using left arm. 6. Continue adding 1 rep for each exercise using left arm until can no longer perform with left arm or 10 reps of each exercise is achieved. 7. Switch arms and continue where last round with right arm finished. 8. Continue adding reps and switching arms until 10 reps of each exercise are performed with both arms. Enjoy! #performanceredefined #exercisechallenge #fitnesschallenge #dumbbellchallenge #beactive #activeeveryday #backyardexercise #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfittness #5minutesoffun #fittothrive
Honoured to part of the working group that is shap Honoured to part of the working group that is shaping the standards for Comprehensive Occupational Medical Programs and Health-Related Fitness Programs for the fire service. NFPA 1582 and NFPA 1583 continue to prepare and protect thousands of career and volunteer fire fighters across the United States and Canada. Check out the latest edition of each standard for information regarding the design and implementation of comprehensive programs that will save lives! #nfpa #iaff #iafc #firefighter #firefighterwellness #firefighterfitness #firefighterhealth #iaffwfi #iaffpeerfitness #performanceredefined #fittothrive
Cancer is the leading cause of line-of-duty deaths Cancer is the leading cause of line-of-duty deaths in the fire service. Exercise is now widely accepted as one of the best things anyone can do to lower theirrisk of developing cancer, control disease progression, and enhance physical functioning and psychosocial outcomes. The literature also supports the use of exercise before, during and after cancer therapy and suggests that regular exercise can reduce the risk of developing many cancers, several of which are more prevalent amongst fire fighters. A recent study published in Medicine & Science in Sports and Exercise examined the proportion of cancer cases that could be attributed to physical inactivity and concluded that many cases could be avoided by promoting interventions that aimed to help the population be more active. The fight against cancer in the fire service must involve exercise. More fire fighters. More active. More often. #firefightercancer #ffcancermonth #extinguishcancer #firefighterwellness #iaffwfi #exerciseandcancer #moreactive #beactive #fightcancer #performanceredefined #iaffpeerfitness #fittothrive
If your experiences are limited to the things you’ve always done, you may be constraining your success, happiness, accomplishments, relationships, etc. Commit to trying new things and being a little more curious (and courageous) in 2023! Wishing everyone a healthy and active start to the new year! Asymmetrical squat (with tire) x 5 each side Asymmetrical push-up (over tire) x 10 each side One arm bent-over row x 15 each side 4 Rounds #performanceredefined #physicalliteracy #activestart #activenewyear #exercisegoals #becurious #beactive #bedifferent #bebetter #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Consistency is key to building new habits. But l Consistency is key to building new habits. But life happens, things won’t go as planned, and there will be times when it feels impossible to stay on track. Do whatever you can to check the box. No time for the 60-minute exercise session you had planned for the gym? Do 5 minutes at home instead of saying “I’ll do it tomorrow”. Feel like a cookie or drink after dinner? Enjoy 1-2 instead of saying “I might as well make it a cheat day”. It is the small things we do daily in pursuit of consistency that change our lives in the long-term. “Stick with the schedule, reduce the scope” – James Clear #performanceredefined #habits #consistency #eatbetter #movebetter #connectbetter #breathebetter #sleepbetter #bebetter #mindset #jamesclear #iaffwfi #iaffpeerfitness #fittothrive

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If it’s a priority, you’ll find a way to make If it’s a priority, you’ll find a way to make it work. Consistency builds resiliency. One leg RDL x 10 Asymmetrical walking lunge x 10 Inverted hang w/ press x 10 Repeat with opposite limb 4 Rounds #performanceredefined #activeeveryday #beactive #moreactivemoreoften #physicalliteracy #activemindset #resiliece #exercisehabits #snowday #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Physical activity is not a substitute for mental h Physical activity is not a substitute for mental health treatment when needed, but it does play a significant role in our cognitive, social, and emotional well-being. Just 10 minutes of exercise or physical activity can... …Reduce symptoms of anxiety and depression. …Improve feelings of connectedness and social support. …Increase confidence and emotional control. …Enhance body image and lower feelings of guilt. …Improve cognition, attention, and intrinsic motivation. Tremendous work being done by the Mental Health and Physical Activity Research Centre at the University of Toronto to better understand the link between exercise and mental health. Be more active, more often, but seek help when needed. #mentalhealth #exerciseandmentalhealth #bellletstalk #beactive #exerciseanddepression #connectedness #selfconfidence #bodyimage #cognition #iaffwfi #iaffpeerfitness #fittothrive
Treat every workout as an opportunity to learn som Treat every workout as an opportunity to learn something about yourself that can help you be better tomorrow. Kettlebell Swing x 10 Squat to Press x 10 Push-up x 10 Same load. 10 Rounds. Drop reps by 1 each round. Finish as fast as possible. #performanceredefined #execisechallenge #fitnesschallenge #kettlebellchallenge #beactive #activeeveryday #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittotthrive

Recent Blog Posts

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

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  • Firefighter fitness MUST be prioritized beyond the training academy!

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