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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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Passive mobility refers to the motion observed at Passive mobility refers to the motion observed at a joint when a body segment is moved by an external force, such as the actions of a coach, thus removing any involvement from the muscles. It reflects how much range of motion is AVAILABLE. Active mobility refers to motion observed at a joint when a body segment is moved by muscular contraction and can be influenced by additional factors such as strength, awareness, and coordination. It reflects how much range of motion is ACCESSIBLE. Maintain the mobility you have available by continuing to access it during a range of dynamic activities. Back lunge x 10 / leg (attempt to access and control end range ankle dorsiflexion and hip flexion) One arm high plank to pike x 10 / arm (attempt to access and control end range hip flexion and shoulder flexion) Overhead squat x 10 (attempt to access and control end range ankle dorsiflexion, hip flexion and shoulder flexion) 3 Rounds #performanceredefined #mobility #mobilitymatters #mobilityscreen #activemobility #passivemobility #learntomove #physicalliteracy #movementmatters #learning #movementhabits #hotelexercise #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Great few days in Las Vegas with the IAFF at the V Great few days in Las Vegas with the IAFF at the Vincent J Bollon 2023 Affiliate Leadership Training Summit! Really enjoyed meeting everyone, sharing updates on Fit To Thrive, and discussing the importance of implementation. If a program is implemented poorly or even moderately well, its goals are unlikely to be achieved. With high quality implementation, success is much more likely! 1. Describe your objectives – Clarify what you would like to achieve. 2. Assess your needs – Identify factors that influence current attitudes, behaviors, etc. 3. Identify relevant strategies – Describe your steps to effect change. 4. Put the plan into action – Leverage facilitators and implement as intended. 5. Evaluate progress – Document the process and measure outcomes. A big thank you to the IAFF’s leadership and everyone involved for their continued efforts to improve fire fighter health and wellness! #iaff #iaffalts2023 #leadership #firefighter #firefighterwellness #firefighterfitness #iaffwfi #iaffpeerfitness #implementation #fittothrive
If it’s a priority, you’ll find a way to make If it’s a priority, you’ll find a way to make it work. Consistency builds resiliency. One leg RDL x 10 Asymmetrical walking lunge x 10 Inverted hang w/ press x 10 Repeat with opposite limb 4 Rounds #performanceredefined #activeeveryday #beactive #moreactivemoreoften #physicalliteracy #activemindset #resiliece #exercisehabits #snowday #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Physical activity is not a substitute for mental h Physical activity is not a substitute for mental health treatment when needed, but it does play a significant role in our cognitive, social, and emotional well-being. Just 10 minutes of exercise or physical activity can... …Reduce symptoms of anxiety and depression. …Improve feelings of connectedness and social support. …Increase confidence and emotional control. …Enhance body image and lower feelings of guilt. …Improve cognition, attention, and intrinsic motivation. Tremendous work being done by the Mental Health and Physical Activity Research Centre at the University of Toronto to better understand the link between exercise and mental health. Be more active, more often, but seek help when needed. #mentalhealth #exerciseandmentalhealth #bellletstalk #beactive #exerciseanddepression #connectedness #selfconfidence #bodyimage #cognition #iaffwfi #iaffpeerfitness #fittothrive
Treat every workout as an opportunity to learn som Treat every workout as an opportunity to learn something about yourself that can help you be better tomorrow. Kettlebell Swing x 10 Squat to Press x 10 Push-up x 10 Same load. 10 Rounds. Drop reps by 1 each round. Finish as fast as possible. #performanceredefined #execisechallenge #fitnesschallenge #kettlebellchallenge #beactive #activeeveryday #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittotthrive
What you choose to do for exercise is important. What you choose to do for exercise is important. It can bring you joy. It can challenge you. It can make you better. But to take advantage of the opportunities that an exercise can provide, we should also place an emphasis on HOW we perform. It is not ‘squatting’ the exercise that helps us jump higher and run faster; it is our execution of the squat that can change the way we jump or run in a positive way. Likewise, it is not ‘deadlifting’ the exercise that helps us avoid low back injuries, it is the way we lift and the movement habits that can be established with the deadlift over time that make us more resilient. Every exercise can be performed in many ways. Choose an option that will bring you joy, challenge you, and make you better! #performanceredefined #movementmatters #makeexercisematter #physicalliteracy #7keyfeatures #movementhabits #iaffwfi #iaffpeerfitness #movebetter #performbetter #fittothrive
New challenges bring new opportunities! The Chal New challenges bring new opportunities! The Challenge: Pull and push rep ladder using a single dumbbell with as few breaks as possible. Alternate between the two exercises below (or a pull and push of your choice) and add one rep each round until 10 rounds are completed. Use same load for both exercises the entire time. One arm snatch One arm push jerk 1. Perform 1 rep each exercise using right arm. 2. Perform 2 reps each exercise using right arm. 3. Perform 3 reps each exercise using right arm. 4. Continue adding 1 rep to each exercise using right arm until can no longer perform with right arm or 10 reps of each exercise is achieved. 5. Switch arms and perform 1 rep each exercise using left arm. 6. Continue adding 1 rep for each exercise using left arm until can no longer perform with left arm or 10 reps of each exercise is achieved. 7. Switch arms and continue where last round with right arm finished. 8. Continue adding reps and switching arms until 10 reps of each exercise are performed with both arms. Enjoy! #performanceredefined #exercisechallenge #fitnesschallenge #dumbbellchallenge #beactive #activeeveryday #backyardexercise #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfittness #5minutesoffun #fittothrive
Honoured to part of the working group that is shap Honoured to part of the working group that is shaping the standards for Comprehensive Occupational Medical Programs and Health-Related Fitness Programs for the fire service. NFPA 1582 and NFPA 1583 continue to prepare and protect thousands of career and volunteer fire fighters across the United States and Canada. Check out the latest edition of each standard for information regarding the design and implementation of comprehensive programs that will save lives! #nfpa #iaff #iafc #firefighter #firefighterwellness #firefighterfitness #firefighterhealth #iaffwfi #iaffpeerfitness #performanceredefined #fittothrive
Cancer is the leading cause of line-of-duty deaths Cancer is the leading cause of line-of-duty deaths in the fire service. Exercise is now widely accepted as one of the best things anyone can do to lower theirrisk of developing cancer, control disease progression, and enhance physical functioning and psychosocial outcomes. The literature also supports the use of exercise before, during and after cancer therapy and suggests that regular exercise can reduce the risk of developing many cancers, several of which are more prevalent amongst fire fighters. A recent study published in Medicine & Science in Sports and Exercise examined the proportion of cancer cases that could be attributed to physical inactivity and concluded that many cases could be avoided by promoting interventions that aimed to help the population be more active. The fight against cancer in the fire service must involve exercise. More fire fighters. More active. More often. #firefightercancer #ffcancermonth #extinguishcancer #firefighterwellness #iaffwfi #exerciseandcancer #moreactive #beactive #fightcancer #performanceredefined #iaffpeerfitness #fittothrive

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Passive mobility refers to the motion observed at Passive mobility refers to the motion observed at a joint when a body segment is moved by an external force, such as the actions of a coach, thus removing any involvement from the muscles. It reflects how much range of motion is AVAILABLE. Active mobility refers to motion observed at a joint when a body segment is moved by muscular contraction and can be influenced by additional factors such as strength, awareness, and coordination. It reflects how much range of motion is ACCESSIBLE. Maintain the mobility you have available by continuing to access it during a range of dynamic activities. Back lunge x 10 / leg (attempt to access and control end range ankle dorsiflexion and hip flexion) One arm high plank to pike x 10 / arm (attempt to access and control end range hip flexion and shoulder flexion) Overhead squat x 10 (attempt to access and control end range ankle dorsiflexion, hip flexion and shoulder flexion) 3 Rounds #performanceredefined #mobility #mobilitymatters #mobilityscreen #activemobility #passivemobility #learntomove #physicalliteracy #movementmatters #learning #movementhabits #hotelexercise #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Great few days in Las Vegas with the IAFF at the V Great few days in Las Vegas with the IAFF at the Vincent J Bollon 2023 Affiliate Leadership Training Summit! Really enjoyed meeting everyone, sharing updates on Fit To Thrive, and discussing the importance of implementation. If a program is implemented poorly or even moderately well, its goals are unlikely to be achieved. With high quality implementation, success is much more likely! 1. Describe your objectives – Clarify what you would like to achieve. 2. Assess your needs – Identify factors that influence current attitudes, behaviors, etc. 3. Identify relevant strategies – Describe your steps to effect change. 4. Put the plan into action – Leverage facilitators and implement as intended. 5. Evaluate progress – Document the process and measure outcomes. A big thank you to the IAFF’s leadership and everyone involved for their continued efforts to improve fire fighter health and wellness! #iaff #iaffalts2023 #leadership #firefighter #firefighterwellness #firefighterfitness #iaffwfi #iaffpeerfitness #implementation #fittothrive
If it’s a priority, you’ll find a way to make If it’s a priority, you’ll find a way to make it work. Consistency builds resiliency. One leg RDL x 10 Asymmetrical walking lunge x 10 Inverted hang w/ press x 10 Repeat with opposite limb 4 Rounds #performanceredefined #activeeveryday #beactive #moreactivemoreoften #physicalliteracy #activemindset #resiliece #exercisehabits #snowday #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

Recent Blog Posts

  • Build a growth mindset to be active for life!
  • The pros and cons of CrossFit…

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  • Firefighter fitness MUST be prioritized beyond the training academy!

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