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Performance RedefinedPerformance Redefined
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Videos

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...
    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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Learning is a process that can be triggered by peo Learning is a process that can be triggered by people, places, and experiences when we are accepting of our own limitations. Be patient, self-reflect, commit, and keep an open mind and there will be no ceiling to what you can accomplish. #performanceredefined #mindset #learning #selfreflect #learnfromfailure #openmind #growthmindset #fittothrive #growth #wellness
There are many potential reasons to perform any ex There are many potential reasons to perform any exercise if it is viewed as a tool to challenge our physical literacy or change our movement behavior. Pull-ups, for example, can certainly help to increase upper body strength, but they can also serve to improve active hip mobility when an effort is made to actively control end range extension. Explore, be creative and make the most of your exercise! Three pulling options with secondary benefits. Inverted hang w/ shoulder tap x 30s + 30s rest (low back control and hip extension mobility) Pull-up lower x 30s + 30 rest (scapular control and hip extension mobility) Inverted row x 30s + 30s rest (shoulder extension and hip extension mobility) 5 rounds #performanceredefined #physicalliteracy #explore #learntomove #makeexercisematter #movementmatters #beactive #fittothrive #movementhygiene #backyardexercise #iaffwfi #iaffpeerfitness #5minutesoffun
Thrilled to launch the new virtual Fitness Princip Thrilled to launch the new virtual Fitness Principles and Practice course in collaboration with @iaff1918 and their Fit To Thrive (F2T) Program! Understanding what drives someone's motivation is fundamental to helping them become or stay active. More firefighters. More active. More often. #performanceredefined #iaff #iaffwfi #iaffpeerfitness #fittothrive #motivation #motivationtobeactive #fordutyforlife #worklifeplay #makeexercisematter
The benefits to exercise are not limited to fitnes The benefits to exercise are not limited to fitness and physical literacy. Physical challenges such as those imposed with exercise have also shown to build resilience and help us cope with stress. Special thanks to @atrain464 and @gaelchaubet for the inspiration for this one! The Challenge: 100 total reps of three squat variations. Aim to make the sum of the first two exercises larger than the third. Complete in 5 minutes. Repeat as time/interest permits. Squat to press x as many as possible with choice load Squat x as many as possible with same load as above Air squat x remaining reps so total equals 100. (25 squat to press + 25 squats + 50 air squats) So many ways to progress...more reps of first/second exercise, less total time, more rounds, higher load, etc. Full length video shows 5 rounds or a 500 rep challenge! #performanceredefined #makeexercisefun #makeexercisematter #makeexercisechallenging #exercisechallenge #buildresilience #exerciseandmentalhealth #exerciseandstress #exerciseathome #squatchallenge #physicalliteracy #beactive #movemore #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Despite our best efforts and good intentions, we w Despite our best efforts and good intentions, we will fail…we will experience heartache…we will be forced to deal with unexpected and undesirable events… And while each of these circumstances will certainly challenge us to varying degrees, the choices we make and the actions we take in response to each situation will influence the extent to which we learn and grow from them. Make the most of the hand you are dealt today to establish habits that will help you thrive in the future. #performanceredefined #mindset #growthmindset #compassion #habits #happiness #wellness #fittothrive #iaffwfi #learning #learnfromfailure #beactive #johnwooden
Sometimes you have to be willing to get your hands Sometimes you have to be willing to get your hands dirty to achieve a particular goal...and sometimes getting your hands dirty just makes things more enjoyable! #yardwork Bear crawl (forwards and backwards) x 90s + 30s rest One arm Kettlebell swing (alternate hands) x 90s + 30s rest 5 rounds #performanceredefined #makeexercisefun #effort #hardwork #makeexercisematter #movementmatters #physicalliteracy #exerciseathome #beactive #stayactive #movementhygiene #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
Education can be a powerful catalyst to facilitate Education can be a powerful catalyst to facilitate positive changes in behaviour…when supported by opportunity and sufficient motivation. New opportunities are critical for growth…but we must have the knowledge, skills, and motivation to act. Being highly motivated can influence learning in the short and long term…if directed appropriately and reinforced through the provision of opportunity. Whether trying to become more active, lose weight, change your eating habits or achieve a new personal best, it is the collective influence of our capabilities, opportunities and motivation that will have a lasting influence on our behaviors! #performanceredefined #pursueeducation #createopportunity #findmotivation #beactive #bemoreactive #behaviorchange #learning #growth #mindset #fittothrive #iaffwfi #iaffpeerfitness
As the weather gets warmer take advantage of the o As the weather gets warmer take advantage of the opportunities to be active outdoors. Especially when there are so many ways to be active with your patio furniture! Be active where you are with what you have. Overhead squat w/ table x 10 Alternating push-up across table x 20 (10 each arm) Overhead squat w/ table x 10 One arm one leg row x 20 (10 each arm) Repeat #performanceredefined #makeexercisefun #beactive #activewithwhatyouhave #outdoorexercise #fitnesseverywhere #fitnessanywhere #exerciseathome #physicalliteracy #movementhygiene #fittothrive #iaffwfi #iaffpeerfitness #5minutesoffun
The Physical Activity Guidelines published by @who The Physical Activity Guidelines published by @who and @csep recommend that aerobic and weight bearing activities be performed multiple times per week. But…this doesn’t mean that they need to be done separately! Every physical activity imposes musculoskeletal demands (often viewed as weight training) and cardiorespiratory demands (often viewed as cardio training). This means that there are multiple ways to impose the necessary demands to achieve the benefits of physical activity. Everyone does not need to run, squat, or go to the gym. Your body can’t tell whether you’re on a treadmill, running on the beach or chasing your kids anyways. To experience the benefits of exercise, find something you enjoy and simply be active! #performanceredefined #beactive #physicallyactive #cardioisweights #weightsarecardio #crossfit #makeexercisefun #makeexercisematter #csep #who #behealthy #physicalactivity #activeeveryday #fittothrive #iaffwfi #iaffpeerfitnes

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  • info@performanceredefined.ca
Learning is a process that can be triggered by peo Learning is a process that can be triggered by people, places, and experiences when we are accepting of our own limitations. Be patient, self-reflect, commit, and keep an open mind and there will be no ceiling to what you can accomplish. #performanceredefined #mindset #learning #selfreflect #learnfromfailure #openmind #growthmindset #fittothrive #growth #wellness
There are many potential reasons to perform any ex There are many potential reasons to perform any exercise if it is viewed as a tool to challenge our physical literacy or change our movement behavior. Pull-ups, for example, can certainly help to increase upper body strength, but they can also serve to improve active hip mobility when an effort is made to actively control end range extension. Explore, be creative and make the most of your exercise! Three pulling options with secondary benefits. Inverted hang w/ shoulder tap x 30s + 30s rest (low back control and hip extension mobility) Pull-up lower x 30s + 30 rest (scapular control and hip extension mobility) Inverted row x 30s + 30s rest (shoulder extension and hip extension mobility) 5 rounds #performanceredefined #physicalliteracy #explore #learntomove #makeexercisematter #movementmatters #beactive #fittothrive #movementhygiene #backyardexercise #iaffwfi #iaffpeerfitness #5minutesoffun
Thrilled to launch the new virtual Fitness Princip Thrilled to launch the new virtual Fitness Principles and Practice course in collaboration with @iaff1918 and their Fit To Thrive (F2T) Program! Understanding what drives someone's motivation is fundamental to helping them become or stay active. More firefighters. More active. More often. #performanceredefined #iaff #iaffwfi #iaffpeerfitness #fittothrive #motivation #motivationtobeactive #fordutyforlife #worklifeplay #makeexercisematter

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) CLOSED (No...
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  • F2T 101 Fitness Principles July 26 – August 31, 2021 (Virtual Course) CLOSED (No...
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  • F2T 101 Fitness Principles September, 2021 Dates TBA (Virtual Course)

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