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Performance RedefinedPerformance Redefined
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Recent F2T Workshops

F2T 207 – Becoming an Influential Leader

F2T 207 – Becoming an Influential Leader

May 16, 2022

June 10th, 1:30-3:30pm (EST)   Registration Closed

F2T 206 – High Intensity with Bands and Bodyweight

F2T 206 – High Intensity with Bands and Bodyweight

Apr 29, 2022

May 20th, 1:30-3:30pm (EST)   Registration Closed

F2T 203 – Overcoming Obstacles to Implementation

F2T 203 – Overcoming Obstacles to Implementation

Mar 15, 2022

May 4th, 1:30-3:30pm (EST)

F2T 211 – Principles of Periodization

F2T 211 – Principles of Periodization

Mar 13, 2022

April 19th, 1:30-3:30pm (EST)

F2T 201 – Self Care and Movement Hygiene

F2T 201 – Self Care and Movement Hygiene

Mar 11, 2022

April 8th, 1:30-3:30pm (EST)   Register Now!!

F2T 101 Fitness Principles (Virtual)

F2T 101 Fitness Principles (Virtual)

Oct 26, 2021

May 24 – June 28, 2022 Registration Closed

Recent Posts

  • Build a growth mindset to be active for life! Many people view exercise as a great way to reduce...
    Read More
  • The pros and cons of CrossFit… Why is CrossFit so popular? Perhaps it’s because people enjoy...
    Read More
  • Everyone will benefit from a daily dose of exercise! “I really want to start exercising again, but I’m just...
    Read More

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There are many reasons to perform every exercise. There are many reasons to perform every exercise. Likewise, there are many ways to perform every exercise. Let WHY you perform drive HOW you perform. The Challenge: Challenge work capacity with 5 patterns, each performed continuously for 4 minutes and separated by 1 minute rest 1. One arm snatch x 10/side for 4 minutes + 1 min OFF 2. Plank series x 4 minutes + 1 min OFF (front on elbows, right side elbow, left side elbow, front on hands, right side hand, left side hand, mountain climber, push-up; 30s each) 3. Air squat x 4 minutes + 1 min OFF 4. Jumping jack w/ lunge split x 4 minutes + 1 min OFF 5. One arm kettlebell swing x 30s/side for 4 minutes #performanceredefined #makeexercisematter #movementhygiene #physicalliteracy #exercisechallenge #exerciseathome #movemore #5patterns #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Our eating behaviors are strongly influenced by so Our eating behaviors are strongly influenced by social context. In other words, what and how we eat tends to reflect the eating habits of our closest social connections – family, friends, peers. For fire fighters, this means that a department’s culture and the established social norms around eating can influence the dietary habits of an entire crew, station, etc., particularly when there is a desire for social acceptance. A recent paper published in the American College of Occupational and Environmental Medicine found that fire fighters consumed approximately 20% more calories when on shift in comparison to days off. While findings such as this may highlight the potential role that social eating norms play in the development and maintenance of obesity, they should also prompt optimism as these same norms can serve as targets for novel interventions to encourage healthier eating! #eatingbehaviors #eatinghabits #eatrealfood #foodculture #socialnorms #weightloss #preventobesity #health #firefighterwellness #firefighter #iaffwfi #iaffpeerfitness #firefighternutrition #performanceredefined #fittothrive
Commit to working on your active mobility by reinf Commit to working on your active mobility by reinforcing access to specific joint positions and integrating access to specific joint motions. Stretching is just one small part of the mobility conversation. Circuit A 1. Quadruped w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension) 2. Overhead squat w/ ladder x 10 (loaded asymmetrically to challenge hip flexion and shoulder flexion with limited low back flexion, extension, and lateral flexion) 3. Quadruped w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion) 4. Overhead squat w/ ladder x 10 (as above) 5. Quadruped w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist) 6. Overhead squat w/ ladder x 10 (as above) Curcuit B 1 Inverted hang w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension) 2. Overhead squat w/ ladder x 10 (as above with ladder lengthened) 3. Inverted hang w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion) 4. Overhead squat w/ ladder x 10 (as above) 5. Inverted hand w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist) 6. Overhead squat w/ ladder x 10 (as above) #performanceredefined #mobility #activemobility #mobilitymatters #mobilitywod #movementhygiene #physicalliteracy #useitorloseit #backyardexercise #exerciseathome #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Once you spend time, it is gone forever. Add val Once you spend time, it is gone forever. Add value to your life by spending time on the things that matter most. If you value health, how much time are you spending on activities that make you healthy? If you value happiness, how much time are you spending on activities that make you happy? If you value relationships, how much time are you spending on activities that enhance your relationships? Spend time today moving, smiling, and connecting with those you love. #performanceredefined #mindset #happy #healthy #relationships #movemore #laughmore #smilemore #breathemore #connectmore #timeisfinite #wellness #fittothrive
The magnitude of the load we use to perform any ex The magnitude of the load we use to perform any exercise can influence how we move, and therefore, the benefits that we receive. But so too can the placement of the load or how it is held. For example, to maintain balance we must adopt a more upright trunk when performing a front squat (load in front), and a forward lean when performing a back squat (load in back). Playing with the position and orientation of a Kettlebell can also teach us to move in many different ways! Lateral squat (hold Kettlebell upside down by handle) x 6 each side Push-up w/ one arm on Kettlebell x 6 each side Lateral squat (hold Kettlebell upright by handle) x 6 each side Push-up w/ one arm on Kettlebell x 6 each side Lateral squat (hold Kettlebell with one hand in front rack position) x 6 each side Push-up w/ one arm on Kettlebell x 6 each side Always playing! #performanceredefined #learningtomove #dontchangetheload #exerciseathome #exercisebiomechanics #kettlebell #physicalliteracy #movementhygiene #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Being mindful, or the practice of paying attention Being mindful, or the practice of paying attention to the present moment and limiting the time spent worrying about the past or future, can change your brain. A recent study published in BMC Psychology found that high levels of mindfulness were associated with reduced depression and anxiety and increased psychological well-being amongst professional fire fighters recently exposed to trauma. Pause. Breathe. Stay present. Assess you mindfulness by reflecting on the statements below from the Freiburg Mindfulness Inventory. 1. I am open to the experience of the present moment. 2. I sense my body, whether eating, cooking, cleaning or talking. 3. When I notice an absence of mind, I gently return to the experience of the here and now. 4. I am able to appreciate myself. 5. I pay attention to what’s behind my actions. 6. I see my mistakes and difficulties without judging them. 7. I feel connected to my experience in the here-and-now. 8. I accept unpleasant experiences. 9. I am friendly to myself when things go wrong. 10. I watch my feelings without getting lost in them. 11. In difficult situations, I can pause without immediately reacting. 12. I experience moments of inner peace and ease, even when things get hectic and stressful. 13. I am impatient with myself and with others. 14. I am able to smile when I notice how I sometimes make life difficult. #performanceredefined #mindful #mindfulness #wellbeing #firefighter #firefighterwellness #iaffwfi #iaffpeerfitness #bemindful #meditation #breathe #fittothrive
Use RPE (Rating of Perceived Exertion), to regulat Use RPE (Rating of Perceived Exertion), to regulate the intensity of your workouts. On a scale of 1-10 (10 being one of the hardest things you’ve ever done), how do you feel in the moment? If your target was 4-5 (low intensity), 6-7 (moderate intensity) or 8-9 (vigorous intensity) and you’re not quite there, adjust the load, reps, tempo and/or rest period to better suit the objective. Every workout shouldn’t be the hardest thing you’ve ever done, but the @who also recommends that everyone fit in at least 150 minutes of moderate to vigorous intensity activity every week for their overall health. Great option for everyone that can be regulated with load and/or tempo! One arm squat to press x 20s ON + 10s OFF 8 Rounds, alternate arms each round One arm squat x 20s ON + 10s OFF 8 Rounds, alternate arms each round Air squat x 20s ON + 10s OFF 8 Rounds #performanceredefined #rpe #perceivedexertion #moderateintensity #highintensity #tabata #exercise #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Sometimes the simplest reminders are the most powe Sometimes the simplest reminders are the most powerful. “Whatever you are, be a good one” – William Makepeace Thackeray Commit to being good at what you are, regardless of what it happens to be. #partner #parent #friend #leader #follower #student #teacher #coach #client #mindset #motivation #leadership #commitment #iaffwfi #performanceredefined #fittothrive
The demands imposed in our exercise environments c The demands imposed in our exercise environments can influence our physical literacy and the extent to which we learn to move in a range of contexts. Explore asymmetrical options to better control specific joint motions and ranges of motion that reflect the demands of work, life and play! Left arm inverted hang with right arm press x 8 Left leg RDL with right arm row x 8 Left leg back lunge with right arm overhead press x 8 Right arm inverted hang with left arm press x 8 Right leg RDL with left arm row x 8 Right leg back lunge with left arm overhead press x 8 4 Rounds #performanceredefined #physicalliteracy #learningtomove #movementmatters #exercisechallenge #fitnesschallenge #beactive #worklifeplay #movementhygiene #makeexercisematter #transferofexercise #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

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There are many reasons to perform every exercise. There are many reasons to perform every exercise. Likewise, there are many ways to perform every exercise. Let WHY you perform drive HOW you perform. The Challenge: Challenge work capacity with 5 patterns, each performed continuously for 4 minutes and separated by 1 minute rest 1. One arm snatch x 10/side for 4 minutes + 1 min OFF 2. Plank series x 4 minutes + 1 min OFF (front on elbows, right side elbow, left side elbow, front on hands, right side hand, left side hand, mountain climber, push-up; 30s each) 3. Air squat x 4 minutes + 1 min OFF 4. Jumping jack w/ lunge split x 4 minutes + 1 min OFF 5. One arm kettlebell swing x 30s/side for 4 minutes #performanceredefined #makeexercisematter #movementhygiene #physicalliteracy #exercisechallenge #exerciseathome #movemore #5patterns #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Our eating behaviors are strongly influenced by so Our eating behaviors are strongly influenced by social context. In other words, what and how we eat tends to reflect the eating habits of our closest social connections – family, friends, peers. For fire fighters, this means that a department’s culture and the established social norms around eating can influence the dietary habits of an entire crew, station, etc., particularly when there is a desire for social acceptance. A recent paper published in the American College of Occupational and Environmental Medicine found that fire fighters consumed approximately 20% more calories when on shift in comparison to days off. While findings such as this may highlight the potential role that social eating norms play in the development and maintenance of obesity, they should also prompt optimism as these same norms can serve as targets for novel interventions to encourage healthier eating! #eatingbehaviors #eatinghabits #eatrealfood #foodculture #socialnorms #weightloss #preventobesity #health #firefighterwellness #firefighter #iaffwfi #iaffpeerfitness #firefighternutrition #performanceredefined #fittothrive
Commit to working on your active mobility by reinf Commit to working on your active mobility by reinforcing access to specific joint positions and integrating access to specific joint motions. Stretching is just one small part of the mobility conversation. Circuit A 1. Quadruped w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension) 2. Overhead squat w/ ladder x 10 (loaded asymmetrically to challenge hip flexion and shoulder flexion with limited low back flexion, extension, and lateral flexion) 3. Quadruped w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion) 4. Overhead squat w/ ladder x 10 (as above) 5. Quadruped w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist) 6. Overhead squat w/ ladder x 10 (as above) Curcuit B 1 Inverted hang w/ arm raise x 10 each limb (access shoulder flexion while limiting low back extension) 2. Overhead squat w/ ladder x 10 (as above with ladder lengthened) 3. Inverted hang w/ leg raise x 10 each limb (access hip flexion and extension while limiting low back extension and flexion) 4. Overhead squat w/ ladder x 10 (as above) 5. Inverted hand w/ arm and opposite leg raise x 10 each limb (access shoulder flexion and hip flexion and extension while limiting low back extension, flexion, and twist) 6. Overhead squat w/ ladder x 10 (as above) #performanceredefined #mobility #activemobility #mobilitymatters #mobilitywod #movementhygiene #physicalliteracy #useitorloseit #backyardexercise #exerciseathome #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!

Upcoming Courses

  • F2T 101 Fitness Principles (Virtual) September 19 – October 25, 2022 Register Now!!
  • F2T 110 Fitness Fundamentals (For Active PFTs) July 12th, 2022 Register Now!!
  • F2T 110 Fitness Fundamentals (For Legacy PFTs) July 12th, 2022   Register Now!!

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