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Performance RedefinedPerformance Redefined
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Inspire. Inform. Empower.

Pull Patterns

Pull Patterns

Exercise
Push Patterns

Push Patterns

Exercise
Lift Patterns

Lift Patterns

Exercise
Lunge Patterns

Lunge Patterns

Exercise
Squat Patterns

Squat Patterns

Exercise
Key Features

7 Key Features

Assessment, Exercise, Wellness
  • 1
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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...
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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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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

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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...
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  • F2T 110 Fitness Fundamentals (For Legacy PFTs) April 20th, 2023. Registration closes April 18! NOTE – There...
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