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Ideas Worth Sharing

Build a growth mindset to be active for life!

Build a growth mindset to be active for life!

September 6, 2017

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

The pros and cons of CrossFit…

The pros and cons of CrossFit…

August 21, 2017

Why is CrossFit so popular? Perhaps it’s because people enjoy the challenge of high intensity exercise, and the sense of...

Everyone will benefit from a daily dose of exercise!

Everyone will benefit from a daily dose of exercise!

August 3, 2017

“I really want to start exercising again, but I’m just too tired …I’ll start tomorrow”. “Once it’s a little warmer...

Exercise can be challenging, but it should be FUN!

Exercise can be challenging, but it should be FUN!

July 25, 2017

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

Workplace Wellness Begins with a Message

Workplace Wellness Begins with a Message

July 20, 2017

Within any organization, passionate and influential leadership is needed to lower compensation costs, improve quality of life and promote a...

8 Tips to Make the Most of Your Exercise

8 Tips to Make the Most of Your Exercise

July 14, 2017

There are many ways that exercise can be used to improve health, fitness and performance, particularly given the range of...

Work, life play…Make Your Exercise Matter!

Work, life play…Make Your Exercise Matter!

July 12, 2017

Are there activities beyond those that you have to perform at work that you simply enjoy? Perhaps going for a...

No equipment…No problem!

No equipment…No problem!

July 7, 2017

Bodyweight exercise – squats, lunges, push-ups, pull-ups, running – can be used by anyone to achieve both health- and fitness-related...

“It Depends…” The best answer to most questions

“It Depends…” The best answer to most questions

July 6, 2017

There are many activities that can be used when attempting to prevent or manage injury and disease, promote physical activity,...

Balancing your Demands and Capacity

Balancing your Demands and Capacity

July 1, 2017

Given the information that exists through courses, the Internet, books, etc., we can easily lose sight of our reasons to...

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Recent Articles

  • Keys to implementing healthy workplace initiatives The overall health and performance benefits of engaging in regular...
    Read More
  • Firefighter fitness MUST be prioritized beyond the training academy! Although the International Association of Fire Fighters’ (IAFF) and Fire...
    Read More
  • FMS scores improve when told the grading criteria Deficits in joint mobility and/or stability could certainly impact individuals’...
    Read More

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Hygiene is defined as “Practices conducive to ma Hygiene is defined as “Practices conducive to maintaining health and preventing disease.” For example, we all spend a few minutes every day on our dental hygiene to maintain oral health when we brush our teeth.

Although not typically considered, maintaining the mobility (and joint health) to navigate the demands of work, life and play can be accomplished in the same way!

Leverage a few minutes while you’re brushing your teeth, sending an email or watching your favorite show to work on accessing or controlling specific joint positions.

Just a few minutes today can spare months down the road!

Squat (hold at bottom) x 5 minutes

#performanceredefined #movementhygiene #hygiene #movemore #beactive #health 
#jointhealth #mobility #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
It is easy to lay blame on others or factors outsi It is easy to lay blame on others or factors outside of our control when things don’t go well.

But in many instances, it is our actions (or lack thereof) that lead to creating the conditions or outcomes we say we don’t want.

Be honest, take initiative, accept responsibility for things you can control, and change the conditions in your favour!

#performanceredefined #mindset #growthmindset #growth #takeaction #initiative #jerrycolonna #timferriss #selfcare #selfreflection #fittothrive
There are options to meet your exercise goals wher There are options to meet your exercise goals wherever you happen to be. 

Use your environment to explore and facilitate new ideas. 

Limited access is only an obstacle if you allow it to be. 

Circuit 1: 3 Rounds
Forward + backward bear crawl
Squat to press 

Circuit 2: 3 Rounds
Front lunge w/ shoulder load
Swing 

Circuit 3: 3 Rounds
Forward + backward bear crawl
Bent-over row 

Circuit 4: 3 Rounds
Front lunge w/ shoulder load
Push-up w/ lateral walk 

Perform with a partner and let the number of reps for exercise 2 be dictated by their time to complete exercise 1. 

#performanceredefined #exerciseanywhere #fitnessanywhere #beactive #activeathome #backyardexercise #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
A landmark behavioral study published in @Nature_t A landmark behavioral study published in @Nature_the_journal examined 54 different strategies to increase exercise participation.

Amongst the few strategies that resulted in positive changes, the authors noted that planning when you exercise, receiving reminders before you are meant to exercise and being rewarded with micro-incentives ($0.22) for exercising were among the most effective.

Interestingly, one of the most beneficial was being offered an additional inventive (equivalent to $0.09) for exercising after missing a planned session.

The authors concluded by saying that the best performing intervention is the one that rewards participants to come back.

If (or perhaps more accurately when) we fall off, we should try to encourage ourselves to get back on track.

#performanceredefined #naturethejournal #behaviorchange #exercisehabits 
#exerciseincentives #consistency #physicalactivityhabits #beactive #participaction #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #fittothrive
Learning to actively control specific joint positi Learning to actively control specific joint positions should not be limited to exercises that involve motion of the target joint. In other words, mobility training should not be limited to increasing range in a particular joint.

In many instances, motion from an adjacent joint will make it more challenging to maintain active control of the target joint’s position, thus affording an opportunity to further improve mobility.

Try moving your hips to improve your shoulders!

ACTIVE START
Front to back w/ dowel x 10
Shoulder reach (up and down) x 10
Wall slide x 10
Handstand w/ anterior-posterior glide x 10

ACTIVE INTEGRATION
Handstand w/ hip flexion (straight leg) x 6
Handstand w/ hip ab/adduction x 6
Handstand w/ hip flexion (bent leg) x 6

#performanceredefined #mobility #activemobility #mobilitymatters #mobilitywod #romwod #rangeofmotion #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Do something every day that makes you happy or mak Do something every day that makes you happy or makes you better.

Don’t look past the opportunity you have today to improve your life tomorrow.

#performanceredefined #mindset #strawberrypicking #behappy #bebetter #bepresent #dotoday #muhammadali #wellness #fittothrive
Adding load may enhance the potential benefit of a Adding load may enhance the potential benefit of a ‘mobility’ session by reinforcing control of specific joint motions and positions.

Make strength a part of your mobility routine.

Rear foot elevated split squat with one arm overhead press x 5 (5 press for every 1 split squat). Repeat on both legs.
One leg RDL with one arm bent-over row x 5 (5 row for every 1 RDL). Repeat on both legs

Round 1: contralateral arm/leg, unloaded
Round 2: ipsilateral arm/leg, unloaded
Round 3: contralateral arm/leg, loaded
Round 4: ipsilateral arm/leg, loaded

#performanceredefined #mobility #mobilitymatters #activemobility #mobilitywod#loadedmobility #strengthmatters #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Our fitness (strength, mobility, aerobic capacity, Our fitness (strength, mobility, aerobic capacity, etc.) can have a significant influence on how we move.

For example, limited lower body strength and limited ankle dorsiflexion mobility will likely limit the depth we are able to (or are willing to) achieve while performing a single leg squat.

In contrast, with the mobility to move through large ranges of motion, and the strength to control end range positions for extended periods of time, we would free to explore movement solutions that would otherwise be inaccessible.

Possessing high levels of fitness does not guarantee that we will adopt unique movement solutions, nor will it guarantee that the solutions we adopt are safe. But it will grant us an opportunity to perform in ways that would otherwise not.be possible.

What you do with the opportunity is up to you!

#performanceredefined #learntomove #fitness #movementsolutions #movementmatters #movementhygiene #physicalliteracy #exploremovement 
#fitnessmatters #iaffwfi #iaffpeerfitness #fittothrive
The benefits to regular physical activity are not The benefits to regular physical activity are not limited to exercise related activities. Everything counts!

Be active in as many ways as you can, wherever you happen to be - physical activity truly is the gift that will keep on giving!

#performanceredefined #beactive #physicalactivity #activeeveryday #physicalliteracy #health #yardwork #newpatio #activeoutdoors #iaffwfi #iaffpeerfitness #fittothrive

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Hygiene is defined as “Practices conducive to ma Hygiene is defined as “Practices conducive to maintaining health and preventing disease.” For example, we all spend a few minutes every day on our dental hygiene to maintain oral health when we brush our teeth.

Although not typically considered, maintaining the mobility (and joint health) to navigate the demands of work, life and play can be accomplished in the same way!

Leverage a few minutes while you’re brushing your teeth, sending an email or watching your favorite show to work on accessing or controlling specific joint positions.

Just a few minutes today can spare months down the road!

Squat (hold at bottom) x 5 minutes

#performanceredefined #movementhygiene #hygiene #movemore #beactive #health 
#jointhealth #mobility #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
It is easy to lay blame on others or factors outsi It is easy to lay blame on others or factors outside of our control when things don’t go well.

But in many instances, it is our actions (or lack thereof) that lead to creating the conditions or outcomes we say we don’t want.

Be honest, take initiative, accept responsibility for things you can control, and change the conditions in your favour!

#performanceredefined #mindset #growthmindset #growth #takeaction #initiative #jerrycolonna #timferriss #selfcare #selfreflection #fittothrive
There are options to meet your exercise goals wher There are options to meet your exercise goals wherever you happen to be. 

Use your environment to explore and facilitate new ideas. 

Limited access is only an obstacle if you allow it to be. 

Circuit 1: 3 Rounds
Forward + backward bear crawl
Squat to press 

Circuit 2: 3 Rounds
Front lunge w/ shoulder load
Swing 

Circuit 3: 3 Rounds
Forward + backward bear crawl
Bent-over row 

Circuit 4: 3 Rounds
Front lunge w/ shoulder load
Push-up w/ lateral walk 

Perform with a partner and let the number of reps for exercise 2 be dictated by their time to complete exercise 1. 

#performanceredefined #exerciseanywhere #fitnessanywhere #beactive #activeathome #backyardexercise #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

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!

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