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Performance RedefinedPerformance Redefined
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Worth a Thousand Words

4 Exercises to Increase Your Hip Mobility

August 20, 2017

Bottom-up Squat x 8 (keep the hands down and feet flat, work on increasing depth) Lunge x 8 (wrap band...

10 Minutes of High Intensity Fun!

August 20, 2017

120 ft/min x 30s 135 ft/min x 30s 150 ft/min x 30s 165 ft/min x 30s 180 ft/min x 30s...

Redefining Firefighter Fitness: Minimize Injuries…MAXIMIZE LIFE!

August 12, 2017

2017 IAFF Redmond Health and Safety Symposium, Vancouver British Columbia, August 10, 2017 Every firefighter, regardless of age, experience, fitness...

19 Minute Bodyweight Workout – Improve Control of Knees, Back and Shoulders!

August 1, 2017

Inverted Row x 30s, 3s rest Squat x 30s, 3s rest Push-up x 30s, 3s rest Inverted Row x 30s,...

Small Steps…BIG CHANGE! The way you move can change your life!

June 24, 2017

2015 IAFF Redmond Health and Safety Symposium, National Harbor, Maryland, August 26, 2015 Our biggest successes all begin with a...

Minimize Injuries…MAXIMIZE Life! A novel approach to screening and assessment

June 24, 2017

2017 NSCA Ontario Provincial Clinic, Toronto, Ontario, May 14, 2017 Deficits in joint mobility and/or stability can certainly impact the...

Make Exercise Matter! Opportunities to resist spine motion

June 22, 2017

Targeting the abdominals in isolation by flexing and extending the spine may not be advantageous for performance or the prevention...

PFT Certification Course – Program Framework Module Highlights

January 3, 2016

PFT Certification Course, Los Angeles, California, December, 2015 Exercise can and should be used to accomplish many things – prevent...

PFT Certification Course – 7 Key Features

January 3, 2016

PFT Certification Course, Los Angeles, California, December, 2015 This module introduces the “7 Key Features”, provides a visual demonstration of...

PFT Certification Course – Coaching Module Highlights

January 3, 2016

PFT Certification Course, Los Angeles, California, December, 2015 The best exercise program in the world will prove ineffective if the...

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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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There are many ways to monitor progress that don't There are many ways to monitor progress that don't involve load. For example, tracking the number of reps or sets performed, time to completion, rest taken, or reps performed in a specific time are all great ways to challenge yourself and track improvements. Alternatively, you can combine a couple of these options and create an exercise challenge that doubles as an opportunity to monitor progress! The Challenge: Perform as many rounds as possible, increasing the work and rest by 20s each round. Round 1 Push-up x 20s Squat x 20s Inverted row x 20s Rest x 20s Round 2...40s ... Round 6...120s This one sneaks up on you quickly! #performanceredefined #bodyweightexercise #exercisechallenge #movementhygiene #movementmatters #beactive #physicalliteracy #makeexercisefun #exerciseathome #fittothrive #benchmarkworkout #iaffwfi #iaffpeerfitness #5minutesoffun
There is no single environment, piece of equipment There is no single environment, piece of equipment or type of activity that anyone needs to exercise or be active. The best options will be those that are accessible, enjoyable and able to help us achieve the things we have identified as important. But…it you do find yourself looking for a new challenge, take the stairs, the possibilities are endless! #performanceredefined #fitnessanywhere #fitnesseverywhere #stairexercise #worklifeplay #beactive #activeoutdoors #movementmatters #makeexercisefun #physicalactivity #physicalliteracy #movementhygiene #fittothrive #iaffwfi #iaffpeerfitness #takethestairs
Activities structured to improve active or passive Activities structured to improve active or passive mobility can be simple, but should be deliberate - the benefits will be linked in large part to HOW the activities are performed. 1. Identify the specific ranges of motion you would like to improve and/or the joint positions you would like to access. 2. Restrict or control motion of adjacent joints while moving the target joint through the desired range. Just a few minutes a day can make all the difference in the world! Shoulder flexion with arms straight x 5, 5s hold Shoulder flexion with arms bent x 5, 5s hold Shoulder abduction with arm straight x 5, 5s hold (left and right) Shoulder extension with arm bent x 5, 5s hold (left and right) Front to back with arms straight x 10 #performanceredefined #mobility #mobilitywod #mobilitymatters #activemobility #mobilityscreen #movementhygiene #physicalliteracy #beactive #stayactive #athomeexercise #iaffwfi #iaffpeerfitness #fittothrive #5minutesoffun
Because time and energy are limited, it's critical Because time and energy are limited, it's critical that we prioritize the things that are most important and spend less time and energy on the things that aren’t. What activities, thoughts or behaviors are currently making it challenging for you to be as active as you would like to be, eat the way you would like to eat, or (re)connect with the people you love and want to be around? To make it easier to do what matters most, we must make a concerted effort to spend less time and energy on the things matter least. #performanceredefined #behappy #beactive #bepresent #worklifeplay #breathe #eat #move #sleep #connect #balance #wellness #priorities #mindset #behaviorchange #dontholdgrudges #dontcomplain #makeitmatter #fittothrive #effortless #gregmckeown
If you've ever had to use 2 different loads to per If you've ever had to use 2 different loads to perform bilateral exercises because of limited access to equipment, you probably did yourself a favour! #physicalliteracy Learning to control lateral bend and twist motions is best accomplished by challenging yourself with asymmetrical loading patterns. Explore bilateral and unilateral options! Squat to press x 7 (different KB loads) RDL to row x 7 (different KB loads) One arm press from inverted hang x 7 One arm row from inverted hang x 7 7 rounds #performanceredefined #makeexercisematter #makeexercisefun #movementhygiene #asymmetricalload #funwithkettlebells #beactive #exerciseathome #exercisechallenge #kettlebellchallenge #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Leading a physically active lifestyle is associate Leading a physically active lifestyle is associated with countless benefits that span our physical, psychological and social well-being. Being physically fit can afford unique opportunities to engage in and perform certain activities in ways that we would otherwise not be capable of. But the state of being physically fit is not synonymous with the pursuit of being physically active, nor will it provide the same benefit. Many of the cited benefits to regular exercise stem from the behaviours established by engaging in physical activity, meeting the weekly physical activity recommendations outlined by @who and @csep, and finding a sense of joy in and connection to physical activity of any kind. In other words, they occur independently of fitness. Everyone should be encouraged to pursue a level of fitness that allows them to perform and/or enjoy any activity they need or want to do, but first... ...we should simply aim to be more active more often. #performanceredefined #moreactivemoreoften #beactive #beactivetoday #physicalactivity #exercise #worldhealth #csep #participaction #mindset #fitness #makeexercisefun #physicalliteracy #fittothrive #iaffwfi
There are certainly instances in many of our lives There are certainly instances in many of our lives when being able to move at a particular speed is important. This highlights the value of using tempo-based activities in our exercise programs. However, moving as fast as possible (AFAP) cannot be viewed as a tempo-focused objective since the movement speed achieved will be relative to other factors such as load, fatigue, motivation, etc. In other words, we may be moving as fast as possible, but slower than desired. Knowing how fast is fast enough, or alternatively how slow is slow enough, is crucial to meet the objectives of tempo-based activities. If you’re looking for a new push-up or plank variation, give these two tempo-based push-up challenges a try! And each only takes 2 minutes! Challenge 1: Complete ONE push-up in 2 two minutes. 1. Beginning from a high plank position, slowly lower yourself to the ground over 60s without stopping at any point. 2. Without pausing at the bottom, slowly raise yourself from the ground over 60s without stopping at any point. 3. Decrease or increase the total time (split between down and up) or perform from your knees to best suit your abilities. Challenge 2: Complete SIX push-ups in 2 two minutes. 1. Hold a high plank position for 10s. 2. Lower yourself to the ground and hold the bottom position (without touching the ground) for 10s. 3. Raise yourself from the ground and hold a plank. Perform 6 reps. 4. Decrease or increase the time spent holding each position or perform from your knees to best suit your abilities. #performanceredefined #speedmatters #movementmatters #pushupchallenge #bodyweightchallenge #tempo #makeexercisematter #makeexercisefun #physicalliteracy #explore #movementhygiene #beactive #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
We can learn a lot from our kids... By reflectin We can learn a lot from our kids... By reflecting on the joy they find in things that we now take for granted. By watching them embrace new experiences with an open mind. By emulating their genuine desire to understand ‘why’. Find time to play, be curious and explore ‘old’ experiences from a new perspective. Routine is comforting, but change facilitates growth. #performanceredefined #senseofwonder #becurious #passionatelycurious #mindset #growthmindset #havefun #learning #askwhy #wellness #leadership #play
Feedback comes in many forms. Asymmetrical loads Feedback comes in many forms. Asymmetrical loads can teach us how to move and position our body to handle the unique demands of work, life and play in the absence of verbal, visual or tactile feedback. Sometimes being forced to figure out the (movement) solution on your own is the best way to learn. First timing trying the squat to press with a ladder, but won't be the last! Right arm squat to press w/ ladder x 12 Left arm squat to press w/ ladder x 12 Inverted row w/ladder x 24 4 rounds #performanceredefined #worklifeplay #makexercisematter #makeexercisefun #makeexerciseinteresting #exerciseathome #movementhygiene #physicalliteracy #fittothrive #iaffwfi #iaffpeerfitness #beactive #5minutesoffun

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There are many ways to monitor progress that don't There are many ways to monitor progress that don't involve load. For example, tracking the number of reps or sets performed, time to completion, rest taken, or reps performed in a specific time are all great ways to challenge yourself and track improvements. Alternatively, you can combine a couple of these options and create an exercise challenge that doubles as an opportunity to monitor progress! The Challenge: Perform as many rounds as possible, increasing the work and rest by 20s each round. Round 1 Push-up x 20s Squat x 20s Inverted row x 20s Rest x 20s Round 2...40s ... Round 6...120s This one sneaks up on you quickly! #performanceredefined #bodyweightexercise #exercisechallenge #movementhygiene #movementmatters #beactive #physicalliteracy #makeexercisefun #exerciseathome #fittothrive #benchmarkworkout #iaffwfi #iaffpeerfitness #5minutesoffun
There is no single environment, piece of equipment There is no single environment, piece of equipment or type of activity that anyone needs to exercise or be active. The best options will be those that are accessible, enjoyable and able to help us achieve the things we have identified as important. But…it you do find yourself looking for a new challenge, take the stairs, the possibilities are endless! #performanceredefined #fitnessanywhere #fitnesseverywhere #stairexercise #worklifeplay #beactive #activeoutdoors #movementmatters #makeexercisefun #physicalactivity #physicalliteracy #movementhygiene #fittothrive #iaffwfi #iaffpeerfitness #takethestairs
Activities structured to improve active or passive Activities structured to improve active or passive mobility can be simple, but should be deliberate - the benefits will be linked in large part to HOW the activities are performed. 1. Identify the specific ranges of motion you would like to improve and/or the joint positions you would like to access. 2. Restrict or control motion of adjacent joints while moving the target joint through the desired range. Just a few minutes a day can make all the difference in the world! Shoulder flexion with arms straight x 5, 5s hold Shoulder flexion with arms bent x 5, 5s hold Shoulder abduction with arm straight x 5, 5s hold (left and right) Shoulder extension with arm bent x 5, 5s hold (left and right) Front to back with arms straight x 10 #performanceredefined #mobility #mobilitywod #mobilitymatters #activemobility #mobilityscreen #movementhygiene #physicalliteracy #beactive #stayactive #athomeexercise #iaffwfi #iaffpeerfitness #fittothrive #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 June 7 – July 13, 2021 (Virtual Course) Register Now!
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  • F2T 101 Fitness Principles September, 2021 Dates TBA (Virtual Course)

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