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Performance RedefinedPerformance Redefined
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Home Fire Fighter, Port Moody Fire Rescue

I feel confident teaching this to my department and moving forward in a positive way. The instructors were awesome!

Firefighter
Port Moody Fire Rescue

Recent Posts

  • Build a growth mindset to be active for life! Many people view exercise as a great way to reduce...
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  • The pros and cons of CrossFit… Why is CrossFit so popular? Perhaps it’s because people enjoy...
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  • Everyone will benefit from a daily dose of exercise! “I really want to start exercising again, but I’m just...
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Make the most of the time that you have and look f Make the most of the time that you have and look for opportunities to be active everywhere! Whether you find yourself waiting in line, held over at the airport, or with a few minutes in the middle of cooking dinner, take advantage and work on your movement hygiene. Every day you do something is one step closer to creating a habit. Eventually it will become a question of when and not if you will be active. Standing calf stretch (improve ankle dorsiflexion) x 6 each leg (3-5s hold with knee bent followed by 3-5s hold with knee straight) Standing hamstring/hip stretch (improve hip flexion) x 6 each leg (hinge forwards, rotate raised hip down, rotate raised hip up, stand up) Standing back/triceps stretch (improve shoulder flexion) x 6 each arm (bend elbow, reach down back, assist with opposite hand, hold for 3-5s) #performanceredefined #movementhygiene #activeeveryday #activeeverywhere #beactive #mindset #whatsfordinner #activehabits #participaction #mobility #mobilitymatters #mobilitywod #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Whether you are driven to exercise by the pursuit Whether you are driven to exercise by the pursuit of a particular state, the avoidance of a specific outcome, or the connection to specific people in your life, never lose sight of your WHY. Reflecting daily on WHY you exercise could make the difference between saying “I’ll do it tomorrow” and “I will make it work today”. Change your mindset to change your behaviors…or…change your behaviors to change your mindset. Either approach will help you be active today! #performanceredefined #beactive #moreactivemoreoften #movemore #mindset #activemindset #activeforlife #exercisemotivation #fittothrive #iaffwfi #iaffpeerfitness
There will be days or periods in our lives when we There will be days or periods in our lives when we feel tired, stretched and have limited to exercise. It is in these times that we can lean on our physical activity habits – the routines, strategies and tactics we have established, to be active in ways that suit the moment. Emphasize consistency when you have the time so you can lean on your habits when you don’t. One arm snatch x 45s Push-up x 15s 5 Rounds Try to complete the same number of reps per round! #performanceredefined #beactive #consistency #movementhabits #activityhabits #fittothrive #iaffwfi #iaffpeerfitness #movementhygiene #exercisechallenge #5minutesoffun
Our physical activity habits are the product of wh Our physical activity habits are the product of what we know (understanding), what we’ve done (experience), what we have access to (opportunity), what we like (interests) and what we are driven by (motivation). For this reason, there is no single best type of exercise. To recommend that everyone engage with any specific activity would not account for the diversity amongst the population and the many possible solutions to achieve the same outcomes. How we move does matter, but finding something that allows us to simply be active should arguably be the first step. #performanceredefined #smallstepsbigchange #makeexercisefun #makeexercisematter #movemore #beactive #moreactivemoreoften #movementhygiene #activemindset #exerciseismedicine #fittothrive #activityhabits #participaction #activeforlife #iaffwfi #iaffpeerfitness #stayactive
Despite our best intentions, there will be days wh Despite our best intentions, there will be days when simply being active will be a challenge because of time, energy, access, motivation, etc. But there are always options…if you are willing to commit to doing something wherever you happen to be even if only for 5 minutes! Excellent 5-minute option that can be modified to suit a range of abilities and environments courtesy of the firefighters enrolled in our virtual F2T 101 course! Walk (or run) x 60s Push-up x 30s Squat x 30s Chop x 30s Repeat x 2 Love the creativity shown by all involved to make it work for them! #performanceredefined #iaff #fittothrive #f2t101 #iaffwfi #iaffpeerfitness #beactive #moreactivemoreoften #activeeveryday #mindset #activemindset #exerciseathome #exercisehabits #movementhygiene #5minutesoffun
Time is finite. Every time we say yes to something Time is finite. Every time we say yes to something, we are indirectly saying no to something else.   If you are not spending most of your time on the things that bring you the most value, pleasure, energy, etc. it may be time to start saying no more often.   #performanceredefined #mindset #family #friends #wellness #health #fitness #breathe #eat #move #sleep #connect #beactive #values #sayno #sayyes #fittothrive
Our perspectives are shaped in part by those we sp Our perspectives are shaped in part by those we spend time with.   Spend time with people like you. Spend time with people unlike you.   Sharing ideas and exploring new ways to accomplish the same objectives will make us more creative and less judgemental.   Our F2T 101 Fitness Principles and Practice course includes an activity whereby each participant is asked to design a workout that involves the same 4 exercises (chosen by them). The aim is to highlight that the same “tools” can used be used in many ways to accomplish a range of objectives.   What would you do with an overhead squat, kettlebell swing, push-up and bent-over row? Thank you to our current F2T 101 cohort for the inspiration!   Overhead squat x 10 Kettlebell swing x 30 Bent-over row x 10 Kettlebell swing x 30 Push-up x 10 Kettlebell swing x 30 3 Rounds   #performanceredefined #makeexercisefun #becreative #learnfromothers #learnwithothers #learning #exercisesaretools #physicalliteracy #exerciseprogramdesign #fittothrive #f2t101 #fitnessprinciplesandpractice #iaffwfi #iaffpeerfitness #5minutesoffun
How wide should the feet be when squatting? Where How wide should the feet be when squatting? Where should the elbows be placed during a push-up? Is an overhand or underhand grip better for pull-ups? When the primary goal of an exercise program is to improve aspects of #worklifeplay, an emphasize should be placed on learning to move over learning to perfect any single exercise technique. Change your foot position when squatting, explore different elbow positions during a push-up and use both an underhand and overhand grip when doing pull-ups. Variability can facilitate learning! #performanceredefined #learntomove #exercisesaretools #physicalliteracy #physicalcompetence #movementhabits #movementbehavior #exercisehabits #fittothrive #iaffwfi #iaffpeerfitness
Integrate opportunities to actively control end ra Integrate opportunities to actively control end range of motion in your #mobilitywod. Challenge yourself with static and dynamic options to make the most of your mobility sessions! One arm overhead squat x 3 each arm (dynamic control of hip flexion / static control of shoulder flexion) Rear foot elevated split squat w/ one arm overhead press x 3 each arm (dynamic control of shoulder flexion / static control of hip flexion and extension) 3 rounds #performanceredefined #mobility #activemobility #mobilityscreen #mobilitymatters #physicalliteracy #movementmatters #movementhygiene #thereadystate #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun

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Make the most of the time that you have and look f Make the most of the time that you have and look for opportunities to be active everywhere! Whether you find yourself waiting in line, held over at the airport, or with a few minutes in the middle of cooking dinner, take advantage and work on your movement hygiene. Every day you do something is one step closer to creating a habit. Eventually it will become a question of when and not if you will be active. Standing calf stretch (improve ankle dorsiflexion) x 6 each leg (3-5s hold with knee bent followed by 3-5s hold with knee straight) Standing hamstring/hip stretch (improve hip flexion) x 6 each leg (hinge forwards, rotate raised hip down, rotate raised hip up, stand up) Standing back/triceps stretch (improve shoulder flexion) x 6 each arm (bend elbow, reach down back, assist with opposite hand, hold for 3-5s) #performanceredefined #movementhygiene #activeeveryday #activeeverywhere #beactive #mindset #whatsfordinner #activehabits #participaction #mobility #mobilitymatters #mobilitywod #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Whether you are driven to exercise by the pursuit Whether you are driven to exercise by the pursuit of a particular state, the avoidance of a specific outcome, or the connection to specific people in your life, never lose sight of your WHY. Reflecting daily on WHY you exercise could make the difference between saying “I’ll do it tomorrow” and “I will make it work today”. Change your mindset to change your behaviors…or…change your behaviors to change your mindset. Either approach will help you be active today! #performanceredefined #beactive #moreactivemoreoften #movemore #mindset #activemindset #activeforlife #exercisemotivation #fittothrive #iaffwfi #iaffpeerfitness
There will be days or periods in our lives when we There will be days or periods in our lives when we feel tired, stretched and have limited to exercise. It is in these times that we can lean on our physical activity habits – the routines, strategies and tactics we have established, to be active in ways that suit the moment. Emphasize consistency when you have the time so you can lean on your habits when you don’t. One arm snatch x 45s Push-up x 15s 5 Rounds Try to complete the same number of reps per round! #performanceredefined #beactive #consistency #movementhabits #activityhabits #fittothrive #iaffwfi #iaffpeerfitness #movementhygiene #exercisechallenge #5minutesoffun

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 Workshops

  • F2T 101 Fitness Principles July 26 – August 31, 2021 (Virtual Course) CLOSED
  • F2T 101 Fitness Principles September 13th – October 19th, 2021 (Virtual Course) Resister Now!
  • F2T 101 Fitness Principles October 25th – December 2nd, 2021 (Virtual Course) Resister Now!

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