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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
  • 1
  • 2

Recent Blog 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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Hygiene is defined as “Practices conducive to ma Hygiene is defined as “Practices conducive to maintaining health and preventing disease.” For example, we all spend a few minutes every day on our dental hygiene to maintain oral health when we brush our teeth. Although not typically considered, maintaining the mobility (and joint health) to navigate the demands of work, life and play can be accomplished in the same way! Leverage a few minutes while you’re brushing your teeth, sending an email or watching your favorite show to work on accessing or controlling specific joint positions. Just a few minutes today can spare months down the road! Squat (hold at bottom) x 5 minutes #performanceredefined #movementhygiene #hygiene #movemore #beactive #health #jointhealth #mobility #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
It is easy to lay blame on others or factors outsi It is easy to lay blame on others or factors outside of our control when things don’t go well. But in many instances, it is our actions (or lack thereof) that lead to creating the conditions or outcomes we say we don’t want. Be honest, take initiative, accept responsibility for things you can control, and change the conditions in your favour! #performanceredefined #mindset #growthmindset #growth #takeaction #initiative #jerrycolonna #timferriss #selfcare #selfreflection #fittothrive
There are options to meet your exercise goals wher There are options to meet your exercise goals wherever you happen to be. Use your environment to explore and facilitate new ideas. Limited access is only an obstacle if you allow it to be. Circuit 1: 3 Rounds Forward + backward bear crawl Squat to press Circuit 2: 3 Rounds Front lunge w/ shoulder load Swing Circuit 3: 3 Rounds Forward + backward bear crawl Bent-over row Circuit 4: 3 Rounds Front lunge w/ shoulder load Push-up w/ lateral walk Perform with a partner and let the number of reps for exercise 2 be dictated by their time to complete exercise 1. #performanceredefined #exerciseanywhere #fitnessanywhere #beactive #activeathome #backyardexercise #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
A landmark behavioral study published in @Nature_t A landmark behavioral study published in @Nature_the_journal examined 54 different strategies to increase exercise participation. Amongst the few strategies that resulted in positive changes, the authors noted that planning when you exercise, receiving reminders before you are meant to exercise and being rewarded with micro-incentives ($0.22) for exercising were among the most effective. Interestingly, one of the most beneficial was being offered an additional inventive (equivalent to $0.09) for exercising after missing a planned session. The authors concluded by saying that the best performing intervention is the one that rewards participants to come back. If (or perhaps more accurately when) we fall off, we should try to encourage ourselves to get back on track. #performanceredefined #naturethejournal #behaviorchange #exercisehabits #exerciseincentives #consistency #physicalactivityhabits #beactive #participaction #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #fittothrive
Learning to actively control specific joint positi Learning to actively control specific joint positions should not be limited to exercises that involve motion of the target joint. In other words, mobility training should not be limited to increasing range in a particular joint. In many instances, motion from an adjacent joint will make it more challenging to maintain active control of the target joint’s position, thus affording an opportunity to further improve mobility. Try moving your hips to improve your shoulders! ACTIVE START Front to back w/ dowel x 10 Shoulder reach (up and down) x 10 Wall slide x 10 Handstand w/ anterior-posterior glide x 10 ACTIVE INTEGRATION Handstand w/ hip flexion (straight leg) x 6 Handstand w/ hip ab/adduction x 6 Handstand w/ hip flexion (bent leg) x 6 #performanceredefined #mobility #activemobility #mobilitymatters #mobilitywod #romwod #rangeofmotion #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Do something every day that makes you happy or mak Do something every day that makes you happy or makes you better. Don’t look past the opportunity you have today to improve your life tomorrow. #performanceredefined #mindset #strawberrypicking #behappy #bebetter #bepresent #dotoday #muhammadali #wellness #fittothrive
Adding load may enhance the potential benefit of a Adding load may enhance the potential benefit of a ‘mobility’ session by reinforcing control of specific joint motions and positions. Make strength a part of your mobility routine. Rear foot elevated split squat with one arm overhead press x 5 (5 press for every 1 split squat). Repeat on both legs. One leg RDL with one arm bent-over row x 5 (5 row for every 1 RDL). Repeat on both legs Round 1: contralateral arm/leg, unloaded Round 2: ipsilateral arm/leg, unloaded Round 3: contralateral arm/leg, loaded Round 4: ipsilateral arm/leg, loaded #performanceredefined #mobility #mobilitymatters #activemobility #mobilitywod#loadedmobility #strengthmatters #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
Our fitness (strength, mobility, aerobic capacity, Our fitness (strength, mobility, aerobic capacity, etc.) can have a significant influence on how we move. For example, limited lower body strength and limited ankle dorsiflexion mobility will likely limit the depth we are able to (or are willing to) achieve while performing a single leg squat. In contrast, with the mobility to move through large ranges of motion, and the strength to control end range positions for extended periods of time, we would free to explore movement solutions that would otherwise be inaccessible. Possessing high levels of fitness does not guarantee that we will adopt unique movement solutions, nor will it guarantee that the solutions we adopt are safe. But it will grant us an opportunity to perform in ways that would otherwise not.be possible. What you do with the opportunity is up to you! #performanceredefined #learntomove #fitness #movementsolutions #movementmatters #movementhygiene #physicalliteracy #exploremovement #fitnessmatters #iaffwfi #iaffpeerfitness #fittothrive
The benefits to regular physical activity are not The benefits to regular physical activity are not limited to exercise related activities. Everything counts! Be active in as many ways as you can, wherever you happen to be - physical activity truly is the gift that will keep on giving! #performanceredefined #beactive #physicalactivity #activeeveryday #physicalliteracy #health #yardwork #newpatio #activeoutdoors #iaffwfi #iaffpeerfitness #fittothrive

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Hygiene is defined as “Practices conducive to ma Hygiene is defined as “Practices conducive to maintaining health and preventing disease.” For example, we all spend a few minutes every day on our dental hygiene to maintain oral health when we brush our teeth. Although not typically considered, maintaining the mobility (and joint health) to navigate the demands of work, life and play can be accomplished in the same way! Leverage a few minutes while you’re brushing your teeth, sending an email or watching your favorite show to work on accessing or controlling specific joint positions. Just a few minutes today can spare months down the road! Squat (hold at bottom) x 5 minutes #performanceredefined #movementhygiene #hygiene #movemore #beactive #health #jointhealth #mobility #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
It is easy to lay blame on others or factors outsi It is easy to lay blame on others or factors outside of our control when things don’t go well. But in many instances, it is our actions (or lack thereof) that lead to creating the conditions or outcomes we say we don’t want. Be honest, take initiative, accept responsibility for things you can control, and change the conditions in your favour! #performanceredefined #mindset #growthmindset #growth #takeaction #initiative #jerrycolonna #timferriss #selfcare #selfreflection #fittothrive
There are options to meet your exercise goals wher There are options to meet your exercise goals wherever you happen to be. Use your environment to explore and facilitate new ideas. Limited access is only an obstacle if you allow it to be. Circuit 1: 3 Rounds Forward + backward bear crawl Squat to press Circuit 2: 3 Rounds Front lunge w/ shoulder load Swing Circuit 3: 3 Rounds Forward + backward bear crawl Bent-over row Circuit 4: 3 Rounds Front lunge w/ shoulder load Push-up w/ lateral walk Perform with a partner and let the number of reps for exercise 2 be dictated by their time to complete exercise 1. #performanceredefined #exerciseanywhere #fitnessanywhere #beactive #activeathome #backyardexercise #movementhygiene #physicalliteracy #iaffwfi #iaffpeerfitness #5minutesoffun #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!

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