• 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

IGNITE

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...

There are many ways to be physically active

There are many ways to be physically active

Jun 30, 2022

Physical activity is defined as any movement produced by the body that requires energy expenditure. In other words, there are...

A pursuit to be more active more often

A pursuit to be more active more often

Jun 30, 2022

The benefits of regular exercise are irrefutable.  Those who exercise report 43% fewer poor mental health days and fewer PTSD...

4 Tips to be more active at home

4 Tips to be more active at home

Jun 30, 2022

Turning your kitchen, living room or garage into an exercise space can be challenging, particularly if you associate those spaces...

Make Exercise Fun Again!

Make Exercise Fun Again!

May 19, 2022

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

The benefits to being physically active extend beyond the state of being physically fit

The benefits to being physically active extend beyond the state of being physically fit

May 19, 2022

How fire fighters perform any relevant job task, sport skill, or activity of daily living will be influenced in part...

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...

  • 1
  • 2

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

To move well implies having sufficient fitness to To move well implies having sufficient fitness to meet the demands of any relevant activities. In other words, fitness is the foundation to moving well within a given context.

Challenge yourself to handle more loads, higher speeds, and longer times if they are relevant to the things you need and want to do!

Pull-up x 3 (singles)
Snatch balance x 5
Swing (overhead) x 8

10 rounds, begin every 90s

#performanceredefined #movementmatters #physicalliteracy #fitnessfoundation #movementhygiene #learntomove #fittomove #exercisechallenge #7keyfeatures #iaffwfi #iaffpeerfitness #firefighterfitness #5minutesoffun #fittothrive
Our passive mobility reflects the ranges of motion Our passive mobility reflects the ranges of motion we have available and can be influenced by stretching- and mobilization-related activities.

But simply having range of motion available does not mean we will access it and/or have the ability to control it during relevant activities.

In contrast, our active mobility reflects the ranges of motion we are able to access (and control), and can be influenced by our body awareness, motivation, strength, endurance, etc.

Efforts to improve mobility must involve activities that challenge us to both access (via coordination and awareness) and control (via endurance, strength and speed) specific joint positions.

1. Increase the ranges of motion you have AVAILABLE. Take your time!

2. Learn to ACCESS the ranges of motion you have available. Move with purpose!

3. Reinforce active CONTROL of the ranges of motion you have available. Build capacity!

#mobilitymatters #mobility #activemobility #passivemobility #mobilityexercise #mobilitywod #useitorloseit #movementhygiene #physicalliteracy #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
Physical challenges can help to increase our confi Physical challenges can help to increase our confidence and make us more resilient, particularly when pushing our limits and attempting something for the first time.

Whether we succeed or fail we will learn a lot about ourselves and how to deal with adversity in the process.

The Challenge: 100 reps of whole-body exercise in as few sets as possible.

Right-arm split jerk (catch in split squat) x 5
Left-arm split jerk (catch in split squat) x 5

Repeat x 20 without putting weight down

#performanceredefined #exercisechallenge #fitnesschallenge #minset #growth #growthmindset #challengeyourself #beactive #bebetter #iaffwfi #iaffpeerfitness #fittothrive
New evidence continues to emerge to highlight the New evidence continues to emerge to highlight the benefits of regular physical activity and exercise. From memory and cognitive function to cancer risk, cardiovascular disease and diabetes, exercise can help to protect us from many debilitating chronic health conditions.

In other words, exercise can help us avoid many ‘bad’ things, particularly those that will influence longevity and health span.

But exercise can also assist in the pursuit of many ‘good’ things that stand to have an immediate impact on our social and mental health - it is fun, makes us feel good and provides an opportunity to connect with others.

Although we are all motivated to varying degrees by different things, when the goal is #moreactivemoreoften, focusing on positive messaging and the acute benefits to social and mental health has shown to prompt more action and changes in behaviour.

Share your positive stories and join the mission to help more people be more active more often!

#beactive #benefitsofexercise #exerciseisfun #fittothrive #wordsmatter #moreactivemoreoften #iaffwfi #iaffpeerfitness #firefighterwellness #firefighterfitness #performanceredefined
Novelty doesn't always mean a change in exercise. Novelty doesn't always mean a change in exercise.

Challenge yourself by imposing new constraints, mixing up your rep schemes, or changing the environment.

There is no single way to get better. Never stop exploring!

Left arm kettlebell swing x 20
Left arm squat to press x 4
Right arm kettlebell swing x 20
Right arm squat to press x 4

7 Rounds. Add 5 swings and 1 squat to press each round (round 7 is 50 swings and 10 squat to press).

Try to complete without putting the kettlebell down.

#performanceredefined #kettlebellchallenge #exercisechallenge #physicalliteracy #beactive #movementhygiene #iaffwfi #iaffpeerfitness #firefighterfitness #5minutesoffun #fittothrive
Physical activity can significantly reduce symptom Physical activity can significantly reduce symptoms of depression and anxiety and may be up to be 50% more effective than counseling or medication for certain types of mental health issues, at least according to a new study published in the British Journal of Sports Medicine.

The authors examined 97 reviews, 1039 trials and 128,119 participants and concluded that physical activity should be a mainstay approach in the management of depression, anxiety, and psychological distress.

Importantly, the research also showed that ALL types of physical activity were beneficial – walking, resistance training, yoga, etc., and it doesn't take much for exercise to make a positive change.

Choose something you enjoy and be active today.

#mentalhealth #physicalactivity #exerciseandmentalhealth #beactive #exerciseanddepresseion #wellness #firefighterwellness #iaffwfi #iaffpeerfitness #fittothrive
If you find yourself with limited access to equipm If you find yourself with limited access to equipment, space and/or time, challenge yourself to be active with what you have wherever you happen to be.

The options to be active in any environment are limitless!

Push-up with tuck (bilateral hip flexion) x 8
Inverted row with march (unilateral hip flexion) x 8
4 Rounds

#performanceredefined #hotelexercise #movementhygiene #physicalliteracy #activeeveryday #fitnessanywhere #activeeverywhere #beactive #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Outstanding 4 days of hands-on learning with an ex Outstanding 4 days of hands-on learning with an exceptional group of fire fighters from FDNY! Honoured for the opportunity to teach the IAFF’s F2T 101 course to such an enthusiastic and inquisitive group.

Loved seeing everyone apply the principles discussed while leading their group exercise sessions and sharing an F2T Education module with the entire class. #SmallStepsBigChange #WorkSmarterNotHarder #MakeExerciseMatter

Look forward to seeing everyone again in August at the IAFF’s Redmond Health and Safety Symposium!

#fdny #firefighterwellness #firefighterfitness #worklifeplay #fordutyforlife #iaffwfi #iaffpeerfitness #fittothrive #performanceredefined #F2T101
With sufficient motivation there are always option With sufficient motivation there are always options to accommodate your time and environmental constraints.

Stairs x 10 floors up
Push-up x 20 
One-arm inverted row x 20
Stairs x 10 floors down

10 Rounds

#performanceredefined #hotelexercise #stairchallenge #beactive #physicalliteracy #movementhygiene #iaffwfi #iaffpeerfitness #fordutyforlife #5minutesoffun #fittothrive

Send Us a Message!

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

Send Message

Contact Info

  • info@performanceredefined.ca

F2T Refund Policies

To move well implies having sufficient fitness to To move well implies having sufficient fitness to meet the demands of any relevant activities. In other words, fitness is the foundation to moving well within a given context.

Challenge yourself to handle more loads, higher speeds, and longer times if they are relevant to the things you need and want to do!

Pull-up x 3 (singles)
Snatch balance x 5
Swing (overhead) x 8

10 rounds, begin every 90s

#performanceredefined #movementmatters #physicalliteracy #fitnessfoundation #movementhygiene #learntomove #fittomove #exercisechallenge #7keyfeatures #iaffwfi #iaffpeerfitness #firefighterfitness #5minutesoffun #fittothrive
Our passive mobility reflects the ranges of motion Our passive mobility reflects the ranges of motion we have available and can be influenced by stretching- and mobilization-related activities.

But simply having range of motion available does not mean we will access it and/or have the ability to control it during relevant activities.

In contrast, our active mobility reflects the ranges of motion we are able to access (and control), and can be influenced by our body awareness, motivation, strength, endurance, etc.

Efforts to improve mobility must involve activities that challenge us to both access (via coordination and awareness) and control (via endurance, strength and speed) specific joint positions.

1. Increase the ranges of motion you have AVAILABLE. Take your time!

2. Learn to ACCESS the ranges of motion you have available. Move with purpose!

3. Reinforce active CONTROL of the ranges of motion you have available. Build capacity!

#mobilitymatters #mobility #activemobility #passivemobility #mobilityexercise #mobilitywod #useitorloseit #movementhygiene #physicalliteracy #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
Physical challenges can help to increase our confi Physical challenges can help to increase our confidence and make us more resilient, particularly when pushing our limits and attempting something for the first time.

Whether we succeed or fail we will learn a lot about ourselves and how to deal with adversity in the process.

The Challenge: 100 reps of whole-body exercise in as few sets as possible.

Right-arm split jerk (catch in split squat) x 5
Left-arm split jerk (catch in split squat) x 5

Repeat x 20 without putting weight down

#performanceredefined #exercisechallenge #fitnesschallenge #minset #growth #growthmindset #challengeyourself #beactive #bebetter #iaffwfi #iaffpeerfitness #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) April 20th, 2023. Registration closes April 18! NOTE – There...
    Read More
  • F2T 110 Fitness Fundamentals (For Legacy PFTs) April 20th, 2023. Registration closes April 18! NOTE – There...
    Read More

© 2022 - Performance Redefined

  • Home
  • About
  • Workshops