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Performance RedefinedPerformance Redefined
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Articles

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...

No equipment…No problem!

No equipment…No problem!

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

Knees, back, shoulders…Not just a fireground problem

Knees, back, shoulders…Not just a fireground problem

Injuries occur when a tissue’s (e.g. muscle, bone, ligament) strength can’t handle the load being applied (i.e. demands exceed capacity)....

FMS scores improve when told the grading criteria

FMS scores improve when told the grading criteria

Deficits in joint mobility and/or stability could certainly impact individuals’ Functional Movement Screen (FMS) scores; however, it is also plausible...

Everyone will benefit from a daily dose of exercise!

Everyone will benefit from a daily dose of exercise!

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

Work, life play…Make Your Exercise Matter!

Work, life play…Make Your Exercise Matter!

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

Exercise can be challenging, but it should be FUN!

Exercise can be challenging, but it should be FUN!

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

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

“It Depends…” The best answer to most questions

“It Depends…” The best answer to most questions

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

8 Tips to Make the Most of Your Exercise

8 Tips to Make the Most of Your Exercise

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

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Video Library

  • 19 Minute Bodyweight Workout – Improve Control of Knees, Back and Shoulders! Inverted Row x 30s, 3s rest Squat x 30s, 3s...
    Read More
  • PFT Certification Course – Describing Demands Module Highlights PFT Certification Course, Los Angeles, California, December, 2015 A firefighter’s...
    Read More
  • PFT Certification Course – Coaching Module Highlights PFT Certification Course, Los Angeles, California, December, 2015 The best...
    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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Recent Articles

  • Build a growth mindset to be active for life!
  • No equipment…No problem!

Video Library

  • Small Steps…BIG CHANGE! The way you move can change your life!
  • PFT Certification Course – Coaching Module Highlights
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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