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Performance RedefinedPerformance Redefined
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Inspire. Inform. Empower.

Mindset (Portrait)

Mindset Questionnaire

Exercise, Wellness
Movement Screen

Movement Screen

Assessment, Exercise
RoM Test

Range of Motion Test

Assessment, Exercise
Behavioral Regulation in Exercise

What’s My Motivation?

Wellness
WFI Assessment Protocols

WFI Assessment

Assessment, Exercise
Five Patterns

Five Patterns

Exercise
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Recent Blog 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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The World Health Organization (@who) recently publ The World Health Organization (@who) recently published a report to acknowledge the growing recognition of the importance of green (parks, forests) and blue (rivers, lakes) spaces for physical and mental health. For example, spending time in green spaces has shown to positively effect short and long term mental health outcomes, perceived stress, quality of life and subjective well-being. Likewise, living near blue spaces has shown to lower stress and anxiety, improve mood and increase physical activity levels. The conclusion - spend more time being active in nature! #performanceredefined #greenandbluespaces #mentalhealth #who #activeoutdoors #moreactive #forestbathing #outdooractivity #activeinnature #nature #health #wellness #wellbeing #fittothrive #urbanplanning
We are all motivated to varying degrees by externa We are all motivated to varying degrees by external factors such as health, rewards, competition, etc. Boost the time you spend being active by creating daily or weekly exercise challenges that incentivize your involvement! The Challenge: Perform an exercise of your choosing 100 times in a row. Monitor progress by trying to be faster next time. Example 1: One arm snatch Right arm x 25 Left arm x 25 Repeat x 2 Example 2: One arm squat Right arm x 10 Left arm x 10 Repeat x 5 #performanceredefined #makeexercisefun #makeexercisematter #movementmatters #physicalliteracy #beactive #motivation #exercisemotivation #fitnesschallenge #exerciseathome #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
We all stand to benefit by being a little more cur We all stand to benefit by being a little more curious… Curiosity makes our brains more receptive for learning and can make learning a more enjoyable experience. Curiosity has been associated with higher levels of happiness, lower levels of anxiety and greater psychological well-being. Curiosity can make us more empathetic and allow us to better understand the lives, experiences and perspectives of others. Curiosity can improve self awareness and lead to humility by recognizing that there are many paths to achieve the same outcome. Curiosity can help to strengthen relationships - curious people are rated as warmer and more attractive following exchanges with people they don’t even know. Listen without judgement, ask questions, be willing to be wrong, explore, and become comfortable saying ‘I don’t know’. #becurious #curiosity #openminded #learning #happiness #emphathy #performanceredefined #fittothrive #connection #selfawareness
Although it would likely be difficult to determine Although it would likely be difficult to determine ‘how long is long enough’, limiting the progression of any exercise to extended durations (as is typically done with front and side planks) is unlikely to provide the most favorable long-term adaptations. Particularly since work, life and play are highly dynamic and include a range of frequencies, intensities and times. If you can perform a front plank for more than 60s, give this new challenge a try!Inspiration courtesy of firefighters from our Fitness Principles and Practice course! The Challenge: Perform as many rounds as possible, each separated by 15s while maintaining control of low back and shoulder motion. Increase by 1 rep each round. High plank w/ shoulder tap (each shoulder) High plank w/ leg raise (each leg) Push-up Repeat (in round 3, this circuit is repeated 3 times) Tapped out after round 7. Will be better next time! #performanceredefined #worklifeplay #makeexercisematter #exercisechallenge #fitnesschallenge #plankchallenge #f2t101 #fittothrive #physicalliteracy #beactive #movementhygiene #coretraining #trunkendurance #5minutesoffun
We must always remember the heroism shown by the 3 We must always remember the heroism shown by the 343 FDNY firefighters who made the ultimate sacrifice 20 years ago today. Pay tribute by showing compassion and support for each other every day. Make the little things the big things. #neverforget #alwaysremember #september11 #fdny #iaff #firefighter #343 #compassion #bettertogether #911 #nineeleven
Despite the overwhelming benefits of physical acti Despite the overwhelming benefits of physical activity, fewer than 5% of children aged 5-11 and fewer than 1% of youth aged 12-17 met the 24-hour movement guidelines in 2020. But there are many things that can be done to improve the physical activity habits of our children, perhaps none more powerful than being an active parent. In addition to being an active role model, prioritize active transportation, plan active family time, and encourage more outdoors activities. Every additional 20 minutes you spend engaging in moderate to vigorous activity is associated with 5 more minutes in your child’s daily physical activity. On the other hand, every hour spent inactive is associated with an 8-15 minute increase in the sedentary time of your children. Be more active for yourself and your family! #performanceredefined #beactive #bemoreactive #activekids #physicalliteracy #participaction #activeparents #physicalactivityhabits #24hourmovement #activefamily #familyinfluence #fittothrive #fordutyforlife #iaffwfi
The versatility of resistance bands makes them a g The versatility of resistance bands makes them a great tool for anyone to pursue a range of exercise-related objectives. In addition to providing a variable load that can be used anywhere, bands afford a few unique opportunities when it comes to targeting passive and active mobility by reinforcing specific joint positions and drawing attention to specific joint motions. Make the most of your mobility sessions! Band assisted ankle dorsiflexion x 6 (wrap band around center of ankle joint and bottom of rear thigh) Band assisted hip extension x 6 (wrap band around top of rear thigh and top of front shin) Band assisted hip flexion x 6 (wrap band around top of raised leg hip and bottom leg foot) Air squat with band assisted rotation x 10 (stand on bands, wrap from back to front around opposite shoulder) #performanceredeefined #mobility #moobilitymatters #mobilitywod #mobilityscreen #activemobility #mobilityexercise #resistancebands #fittothrive #movementhygiene #beactive #iaffwfi #iaffpeerfitness #5minutesoffun
Health, fitness and performance outcomes such as l Health, fitness and performance outcomes such as losing 30 lbs, running a 5k in 25 minutes, or dunking a basketball commonly motivate us to be active. However, it is the choices we make, the actions we take, and the behaviors learned along the way that stand to have lasting influence. Being physically fit is not synonymous with learning to being physically active. Set lofty goals, embrace the process, and learn how to make exercise matter for you! #performanceredefined #learning #learntobeactive #motivationtoexercise #beactive #mindset #activeeveryday #fitnessanywhere #fitnesseverywhere #physicalliteracy #movementhygiene #exercisehabits #physicalactivityhabits #fittothrive
It is typically best practice to choose exercises It is typically best practice to choose exercises after identifying the session and/or program objective and the demands you would like to impose. In other words, choose the tools after knowing the job. But…for the purpose of learning and becoming more creative and adaptable there is also merit in forcing yourself to come up with new and different ways to use a specific set of tools (exercises). Inspired by @uoftmpk! What would you do with an overhead squat, lateral lunge and pushup? The Challenge: 21, 15 and 9 reps for time Overhead squat (Short ceiling is optional!) Push-up Lateral lunge #performanceredefined #physicalliteracy #exercisechallenge #programdesign #triplet #movementhygiene #activemobility #garageexercise #exerciseathome #exercisesaretools #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun

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The World Health Organization (@who) recently publ The World Health Organization (@who) recently published a report to acknowledge the growing recognition of the importance of green (parks, forests) and blue (rivers, lakes) spaces for physical and mental health. For example, spending time in green spaces has shown to positively effect short and long term mental health outcomes, perceived stress, quality of life and subjective well-being. Likewise, living near blue spaces has shown to lower stress and anxiety, improve mood and increase physical activity levels. The conclusion - spend more time being active in nature! #performanceredefined #greenandbluespaces #mentalhealth #who #activeoutdoors #moreactive #forestbathing #outdooractivity #activeinnature #nature #health #wellness #wellbeing #fittothrive #urbanplanning
We are all motivated to varying degrees by externa We are all motivated to varying degrees by external factors such as health, rewards, competition, etc. Boost the time you spend being active by creating daily or weekly exercise challenges that incentivize your involvement! The Challenge: Perform an exercise of your choosing 100 times in a row. Monitor progress by trying to be faster next time. Example 1: One arm snatch Right arm x 25 Left arm x 25 Repeat x 2 Example 2: One arm squat Right arm x 10 Left arm x 10 Repeat x 5 #performanceredefined #makeexercisefun #makeexercisematter #movementmatters #physicalliteracy #beactive #motivation #exercisemotivation #fitnesschallenge #exerciseathome #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
We all stand to benefit by being a little more cur We all stand to benefit by being a little more curious… Curiosity makes our brains more receptive for learning and can make learning a more enjoyable experience. Curiosity has been associated with higher levels of happiness, lower levels of anxiety and greater psychological well-being. Curiosity can make us more empathetic and allow us to better understand the lives, experiences and perspectives of others. Curiosity can improve self awareness and lead to humility by recognizing that there are many paths to achieve the same outcome. Curiosity can help to strengthen relationships - curious people are rated as warmer and more attractive following exchanges with people they don’t even know. Listen without judgement, ask questions, be willing to be wrong, explore, and become comfortable saying ‘I don’t know’. #becurious #curiosity #openminded #learning #happiness #emphathy #performanceredefined #fittothrive #connection #selfawareness

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) CLOSED
  • F2T 101 Fitness Principles October 25th – December 2nd, 2021 (Virtual Course) CLOSED  

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