• Home
  • About
  • Exercise at Home
    • 10-Day Challenge
  • Blog
  • Workshops
  • Resources
    • Articles
    • Videos
    • Posters
Performance RedefinedPerformance Redefined
  • Home
  • About
  • Exercise at Home
    • 10-Day Challenge
  • Blog
  • Workshops
  • Resources
    • Articles
    • Videos
    • Posters

Recent F2T Workshops

F2T 215 – Advanced Core Training for Fire Fighters

F2T 215 – Advanced Core Training for Fire Fighters

Jun 10, 2022

July 7th, 1:30-3:30pm (EST) Register Now!!   This workshop involves active participation – attendees should come prepared to move and...

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

Instagram

Cardiovascular disease (CVD) is the leading cause Cardiovascular disease (CVD) is the leading cause of on-duty death among fire fighters (45% of on-duty fatalities) and a major cause of morbidity. And while firefighting is strenuous and inherently high-risk, many fire fighters are obese, sedentary, unfit, hypertensive, and/or diabetic, which exacerbates the problem. Current evidence highlights that preventative measures with proven benefits must be applied aggressively to combat the prevalence of CVD. Exercise must be part of the conversation. And interestingly, exercise frequency (not duration or intensity) has shown to have the biggest positive effects on CVD risk factors, and thus may be the single most important to consider when designing exercise interventions for fire fighters. Our efforts must help more fire fighters be more active, more often. #performanceredefined #firefighter #firefighterhealth #firefighterwellness #firefighterexercise #morefirefightersmoreactive #beactive #iaffwfi #iaffpeerfitness #fittothrive
Learning to move should involve opportunities to a Learning to move should involve opportunities to actively control specific joint positions and specific joint motions. Leverage the benefits of static and dynamic activities to build literacy with hip extension! Inverted row x 10 Double Kettlebell swing x 10 Inverted hang with shoulder tap x 10 each arm Double Kettlebell swing x 10 Inverted hang with leg raise x 10 each leg Double Kettlebell swing x 10 Inverted hang with arm and leg raise x 10 each limb Double Kettlebell swing x 10 Inverted row x 10 Double Kettlebell swing x 10 #performanceredefined #activemobility #mobilitywod #strengthmatters #movementhygiene #physicalliteracy #learntomove #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
The choices we make and the actions we take today The choices we make and the actions we take today will influence the quality of our lives tomorrow. Choose to build a better relationship with yourself by prioritizing self care. Be more mindful. Eat real food. Move more. Create a sleep routine. Stay connected. It can be the simple things that make the biggest difference. #selfcare #breathebetter #eatbetter #movebetter #sleepbetter #connectbetter #mindful #mindset #wellness #wellbeing #performanceredefined #iaffwfi #fittothrive
Efforts to reinforce active hip flexion should emp Efforts to reinforce active hip flexion should emphasize control of spine motion. Likewise, the process of learning to control spine motion should include activities that require varying degrees of active hip flexion. Expand your movement repertoire by exploring a range of positions with varying demands! Rear foot elevated split squat w/ hip flexor stretch (left side) x 8 Mountain climber (alternating legs) x 8 each side Rear foot elevated split squat w/ hip flexor stretch (right side) x 8 Mountain climber (alternating legs) x 8 each side Rear foot elevated split squat w/ hip flexor stretch (left side) x 8 Mountain climber (both legs together) x 8 each side Rear foot elevated split squat w/ hip flexor stretch (right side) x 8 Mountain climber (both legs together) x 8 each side Rear foot elevated split squat w/ hip flexor stretch (left side) x 8 Mountain climber (keep one hip flexed) x 8 each side Rear foot elevated split squat w/ hip flexor stretch (right side) x 8 Mountain climber (keep one hip flexed) x 8 each side #performanceredefined #movementhygiene #physicalliteracy #learntomove #activemobility #mobility #mobilitywod #backhealth #hiphealth #iaffwfi #iaffpeerfitness #5minutesofun #fittothrive
A BIG thank you to the fire fighters from Edmonton A BIG thank you to the fire fighters from Edmonton Fire Rescue Services, St Albert Fire Services, the Grande Prairie Fire Department, and the Fort Saskatchewan Fire Department who joined us for a great two days of hands-on learning! We covered WHY, WHAT and HOW to assess the unique needs of fire fighters for work, life, and play, identified exercise recommendations via the Mobility Screen, Physical Literacy Screen and WFI Fitness Assessment, and designed exercise sessions that could be enjoyed by fire fighters with diverse interests and abilities. Was a pleasure to work with such an enthusiastic group! #fittothrive #edmontonfire #stalbertfire #grandprairiefire #fortsaskfire #mobility #physicalliteracy #fitness #iaffwfi #iaffpeerfitness #moreactivemorefoften #firefighterfitness #firefighterwellness #firefighterhealth #performanceredefined
Seemingly ambitious goals become much more attaina Seemingly ambitious goals become much more attainable when viewed as a series of smaller more manageable steps. Take your next small step. Repeat. If a 5-minute plank seems out of reach, break it up into smaller pieces. Push-up x 30s High plank x 30s Mountain climber x 30s High plank x 30s Left arm high plank to pike x 30s Right arm high plank to pike x 30s High plank x 30s Mountain climber x 30s High plank x 30s Push-up x 30s #smallsteps #onestepatatime #goalsetting #mindset #dontquit #performanceredefined #exercisechallenge #plankchallenge #physicalliteracy #beactive #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
Movement is inherently variable. This is why we Movement is inherently variable. This is why we can learn and adapt to different activities, respond favourably to a range of instructions, and perform at high levels in unpredictable and physically demanding environments. Although it’s commonly assumed that highly skilled individuals exhibit less variability because they achieve more consistent outcomes, this notion is based on the false premise that low variability in movement outcomes can only arise from low variability in movement execution. Skilled performers choose from a range of movement solutions and often exhibit substantial variability in the execution of their activities to produce consistent outcomes. In other words, they have learned to adapt as needed. Be creative, explore, and learn to move in many ways! #performanceredefined #learntomove #motorlearning #movementvariability #movementmatters #explore #movementcreativity #movemore #physicalliteracy #iaffwfi #iaffpeerfitness #firefighterfitness #fittothrive
Efforts to increase mobility should be complemente Efforts to increase mobility should be complemented by opportunities to access the newly accessible range during relevant activities. 3 Steps to make your mobility training matter! 1. Increase the range you have available. 2. Improve your ability to access the range you have available. 3. Reinforce your ability to access the range you have available with varied activities and demands. Band assisted split squat (band around posterior thigh from front) x 10 Band assisted lunge (band around inner thigh front side) x 10 Band assisted good morning (band around anterior thigh from back) x 10 RDL to squat to RDL x 10 Squat to RDL x 10 #performanceredefined #mobilitywod #mobilitymatters #activemobility #mobility #movementhygiene #physicalliteracy #learntomove #useitdontloseit #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Smile, listen, be kind, and act without expectatio Smile, listen, be kind, and act without expectation. “Don’t strive to make your presence noticed, just make your absence felt” - Grace Lichtenstein #kindness #mindset #smile #happy #mindfulness #givemore #expectless #performanceredefined #wellness #fittothrive

Send Us a Message!

Send us an email and we'll get back to you ASAP.

Send Message

Contact Info

  • info@performanceredefined.ca
Cardiovascular disease (CVD) is the leading cause Cardiovascular disease (CVD) is the leading cause of on-duty death among fire fighters (45% of on-duty fatalities) and a major cause of morbidity. And while firefighting is strenuous and inherently high-risk, many fire fighters are obese, sedentary, unfit, hypertensive, and/or diabetic, which exacerbates the problem. Current evidence highlights that preventative measures with proven benefits must be applied aggressively to combat the prevalence of CVD. Exercise must be part of the conversation. And interestingly, exercise frequency (not duration or intensity) has shown to have the biggest positive effects on CVD risk factors, and thus may be the single most important to consider when designing exercise interventions for fire fighters. Our efforts must help more fire fighters be more active, more often. #performanceredefined #firefighter #firefighterhealth #firefighterwellness #firefighterexercise #morefirefightersmoreactive #beactive #iaffwfi #iaffpeerfitness #fittothrive
Learning to move should involve opportunities to a Learning to move should involve opportunities to actively control specific joint positions and specific joint motions. Leverage the benefits of static and dynamic activities to build literacy with hip extension! Inverted row x 10 Double Kettlebell swing x 10 Inverted hang with shoulder tap x 10 each arm Double Kettlebell swing x 10 Inverted hang with leg raise x 10 each leg Double Kettlebell swing x 10 Inverted hang with arm and leg raise x 10 each limb Double Kettlebell swing x 10 Inverted row x 10 Double Kettlebell swing x 10 #performanceredefined #activemobility #mobilitywod #strengthmatters #movementhygiene #physicalliteracy #learntomove #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
The choices we make and the actions we take today The choices we make and the actions we take today will influence the quality of our lives tomorrow. Choose to build a better relationship with yourself by prioritizing self care. Be more mindful. Eat real food. Move more. Create a sleep routine. Stay connected. It can be the simple things that make the biggest difference. #selfcare #breathebetter #eatbetter #movebetter #sleepbetter #connectbetter #mindful #mindset #wellness #wellbeing #performanceredefined #iaffwfi #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 110 Fitness Fundamentals (For Active PFTs) December 12th, 2022 Register Now!!
  • F2T 110 Fitness Fundamentals (For Legacy PFTs) December 12th, 2022   Register Now!!
  • F2T 101 Fitness Principles (Virtual) January 30, 2023 – March 7, 2023 Register Now!!

© 2022 - Performance Redefined

  • Home
  • About
  • Workshops