Fitness

Philly Fire’s Motivated Fitness is dedicated to Local 22 and the Philadelphia Fire Department’s health and well-being. The program includes a group of certified motivated personal fitness trainers, all of whom are firefighters and paramedics, whose main objective is to bring a healthier lifestyle to our membership. This is accomplished through personal one-on-one, small group fitness programs, and nutrition education. The goal of the trainers is to provide our members with not only strength and physical conditioning but also the nutritional awareness to lead a healthier, well-balanced life.

Philly Fire’s Motivated Fitness, your health plan, has 10 primary trainers and 5 back-up trainers deploying throughout the department in individual territories (battalions). Each Motivated Fitness Trainer (“MFT”) will have the responsibility of providing support and assistance to our members as they strive to reach their own individual health goals. Initially, and periodically, our MFT’s will visit and reach out to each of their assigned stations, introducing themselves and offering fitness services that include:

  • Physical Conditioning
  • Weight Loss and Control
  • Nutrition
  • Body Composition
  • Smoking Cessation

Providing our participating members with an in-depth breakdown of their body composition measurements will begin the process of teaching each member how to start to control their own health’s destiny. We are huge advocates of personal responsibility, realizing that education is paramount in this process of leading a healthier lifestyle.

Understanding that each participating member has their own unique needs and motivators, we have created a diverse group of Peer Motivated Fitness Trainers with varying backgrounds in physical fitness, all certified personal trainers, to help our members find those “Motivators” that will lead them on a path to a healthier life.

Philly Fire’s Motivated Fitness Trainers are here to assist our members reach their maximum potential in regards to physical health and well-being. They are dedicated to building a health and wellness program that brings personal pride, strength, and comradery to our great Department.

 

 

Peer Motivated Fitness Trainers

Our trainers will periodically provide a new Fire House Work Out written on this site, under latest events on the home page. Most exercises will have a link attached next to them that will lead you to our You Tube Page, which will assist you in better understanding that exercise. Each of these fire house workouts are designed to challenge all fitness levels. How you apply it is on you. If any assistance is required please contact us through this site or call any of our trainers, their information is listed below.

 

John Stankiewicz, PFT, MFT

Health and Wellness Director

stankiewicz

John is Local 22’s Health & Wellness Director; he has been a  Personal Fitness Trainer for over 11 years. Certified through the International Sports Science Association (ISSA), he specializes in strength and conditioning programs for sport specific activity and Fire Fighting Functional Fitness. One on One, Bootcamp programs, and weight loss are his other specialties. John serves as a fire fighter in the Philadelphia Fire Department at Rescue 1/ D Platoon.

Contact: 215-833-9675                                                                                         Jstankiewicz@iaff22.org

 

Karen Mclaughlin, PFT, MFT

Fire Training Academy –  Peer Fitness Trainer

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Karen is a Fitness Instructor with Philly Fire’s Motivated Fitness; she is certified as a Personal Fitness Trainer through the International Sport Science Association (ISSA). Karen has a passion for Olympic Weight Training. Competing in numerous marathons and obstacle course style racing. She brings a great outlook and positive can do attitude for our membership to experience. Karen has been there and done that. So, NO EXCUSES!!!! Karen serves as a firefighter on Engine 16/ C Platoon and also a Physical Training Instructor at the Philadelphia Fire Academy.

Contact: 215-300-7979                                                                                             karmclaughlin@comcast.net

 

Michael Cardona, PFT, MFT

Battalion 09 – Peer Fitness Trainer

Mike is a Fitness Instructor with Philly Fire’s Motivated Fitness; he is certified as a Personal Fitness Trainer through the International Sport Science Association (ISSA). Michael is a lead trainer conducting classes in Manyunk, at Breaking Point Fitness. Specializing in sport specific, personal one on one, and weight loss training. Michael serves as a fire fighter at Engine 40/ D Platoon.

Contact: 215-870-3438                                                                                        Michael_cardona@hotmail.com

 

Walt Clay Jr., PFT, MFT

Battalion 09 – Peer Fitness Trainer

 

Walt is a International Sport Science Association (ISSA)  certified  Fitness Instructor. A member of the PFD boxing team for over 9 years, he specializes in personal training and coaching. A lieutenant at E44 / D Plt.,  Walt is a highly respected firefighter who brings class and great knowledge to our team.

215-715-1658                                                                                                             Wclayjr22@comcast.net

 

Tapiwa Tubouy, PFT, MFT

Battalion 3 – Peer Fitness Trainer

tubouy

Tapiwa, AKA Taps, is a Fitness Instructor with Philly Fire’s Motivated Fitness; he is certified as a Personal Fitness Trainer through the International Sport Science Association (ISSA). Taps is a former professional body builder. Competing in Europe in the Mr. Universe Contest and with the International Federation of Body Builders. He has 7 years’ experience as a Personal Fitness Trainer. Specializing in Body Building, one on one, and weight loss programs. Taps serves the Philadelphia Fire Department at Engine 13/ B Platoon.

Contact: 215-971-4751                                                                                                     tabletop2@yahoo.com

 

Dave Reynolds, PFT, MFT

Battalion 11 – Peer Fitness Trainer

reynolds

Dave is a Fitness Instructor with Philly Fire’s Motivated Fitness; he is certified as a Personal Fitness Trainer through the International Sport Science Association (ISSA). Dave has coached lacrosse at Father Judge High School, a past fitness instructor at the Philadelphia Fire Academy, and a soccer coach. David specializes in boot camp style workouts, one on one, and small group fitness. Dave is a paramedic serving in the Philadelphia Fire Department at Medic 13/ H platoon.

Contact: 215-906-9137                                                                                          cips319@comcast.net

 

Sean Dugan, PFT, MFT

Fitness Program Manager – West Division

Battalion 7 – Peer Fitness Trainer

Sean is a Fitness Instructor with Philly Fire’s Motivated Fitness; he is certified as a Personal Fitness Trainer through the International Sport Science Association (ISSA).  An experienced strength and conditioning coach for Roman Catholic High School’s Soccer Team, he is a fitness enthusiast with the knowledge, drive, and motivation to assist our members reach their goals. Specializing in Fire Fighting Fitness, Sean is also a backup drug and alcohol counselor for the Philadelphia Fire Department Employee Assistance Program (EAP). He is stationed as a fire fighter at Engine 68/ C Platoon.

Contact:267-259-2889                                                                                                    shadug2@yahoo.com

 

Daniel Granroth, PFT, MFT

Fitness Program Manager – South Division

Danny is a Fitness Instructor with Philly Fire’s Motivated Fitness; he is certified as a Personal Fitness Trainer through the International Sport Science Association (ISSA). Born and raised in NE Philadelphia Dan is a Multi – Sport Athlete, a collegiate Ice Hockey Player, and current member of the PFD Ice Hockey Team. Danny has experience in high level athletic training with some of the areas top athletes and trainers. He specializes in sport specific and body movement conditioning, also skilled in one on one, weight loss and small/large group fitness.

 

Contact: 267-574-3322                                                                                  dannyg333@aol.com

 

Gagan Kumar, PFT, MFT

Battalion 3 – Peer Fitness Trainer

 

Gagan is a Fitness Instructor with Philly Fire’s Motivated Fitness; he is certified as a  Personal  Fitness Trainer through the International Sport Science Association (ISSA).  Gagan specializes in small group fitness, one on one, and weight loss programing.  Firefighter conditioning is his main area of expertise. Simply stated, “With the work we perform it is important for each of us to stay fit to be able to perform our jobs. We should be part of the solution, not part of the problem!”. Gagan serves as a firefighter in the Philadelphia Fire Department, stationed at Engine 45/ A Platoon.

Contact: 267-591-9472                                                                                 gkumar267@gmail.com

 

 

Jason Waterman, PFT, MFT

Battalion 10 – Peer Fitness Trainer

waterman

Jason is a Fitness Instructor with Philly Fire’s Motivated Fitness; he is certified as a Personal Fitness Trainer through the International Sport Science Association (ISSA). Jason specializes in one on one, weight loss, small group boot camp style fitness and firefighter conditioning. He has over 15 years of weightlifting experience and has a passion for Cross Fit. Jason serves the Philadelphia Fire Department at Engine 7/ B Platoon.

Contact:267-357-2022                                                                                  damien61981@yahoo.com

 

Angel Davila, PFT, MFT

Battalion 12 – Peer Fitness Trainer

Angel is a International Sport Science Association (ISSA) certified Personal Fitness Trainer. Angel first completed his certification through the American College of Exercise (ACE) in 1998, with a passion for body building his experience spans over 20 years. Angel specializes in nutrition and weight loss. He adds a special kind of “Motivated” to our team!

215-840-1916                                                                                      adavila29@yahoo.com

 

Christopher Craig, PFT, MFT

Battalion 07 – Peer Fitness Trainer

 

 

 

 

 

Chris is a Fitness Instructor with Philly Fire’s Motivated Fitness; he is certified as a Personal Fitness Trainer through the International Sport Science Association (ISSA). A lifelong sport and fitness lover, Chris is dedicated to sharing the physical and mental benefits of physical activity and fitness. He specializes in high intensity interval training, strength training, and individual program development. Chris serves as a firefighter at Ladder 13/ C Platoon.

267-266-2026                                                                                                    ccraig@temple.edu

 

Danielle Wojnicki, PFT, MFT

Peer Fitness Trainer – Consultant

dwojnicki

Danielle is a Fitness Instructor with Philly Fire’s Motivated Fitness; she is certified as a Personal Fitness Trainer through the International Sport Science Association (ISSA).  She is a USA weightlifting Coach and a CrossFit Level I Trainer. Danielle has a passion for Olympic Style Weightlifting.  She specializes in one on one and weight loss.  Danielle serves a Lieutenant Fire Service Paramedic for the Philadelphia Fire Department at the Fire Training Academy.

Contact: 215-837-4255                                                                                                       dwojocmt@gmail.com

 

Adam Wojnicki, PFT, MFT

Fitness Program Manager – North Division

awojnicki

Adam is a Fitness Instructor with Philly Fire’s Motivated Fitness; he is certified as a Personal Fitness Trainer through the International Sport Science Association (ISSA). Adam is a CrossFit Level I and a CrossFit Kids certified trainer. Adam specializes in group fitness programs, bootcamp style, and firefighter conditioning. Adams serves the Philadelphia Fire Department as a paramedic lieutenant at ES-9/ H Platoon.

 

Donna Garrett, PFT, MFT

Battalion 09 – Peer Fitness Trainer

Donna is a ISSA Certified Fitness Instructor. She is a fitness enthusiast with a passion for triathlons and obstacle style racing. Also a member of the PFD’s Boxing  Team, Donna brings that much needed edge to her aggressive style of training. Donna is a Fire Fighter at Rescue 1 on the D Platoon.

215-272-2420                                                                                                                          garrettdonna24@hotmail.com

 

Mark St. Marie, PFT, MFT

Fire Training Academy – Peer Fitness Trainer

st-marie

Mark is a Fitness Instructor with Philly Fire’s Motivated Fitness; he is certified as a Personal Fitness Trainer through the International Sport Science Association (ISSA). With a background in hockey, Mark competes in obstacle style racing and in distance running. His training methods are specialized in group fitness, circuit training, and one on one personal training. Marks serves the Philadelphia Fire Department at Engine 60/A Platoon.

Contact:267-978-7151                                                                                      busterT13@aol.com

 

 

 

 

 

Fire House Workout #1

This first workout is a great workout for the firehouse. Adjust this workout to meet your own fitness level. This workout was developed as a simple workout that members could add or take away from to build themselves to their maximum fitness level. For example, if you are not able to complete a push up as of yet, maybe start with a modified push up or even a plank held for 60 seconds. Start somewhere and work up to completing the challenge. This work out was designed in a superset fashion where one exercise would be repeated right after the other, again modify this to meet your needs. Our Peer Motivated Fitness Trainers are on hand to help you if assistance is needed. You can find their Contact information on the Fitness Page of this website.

Fire House Workout #1

50 Stories

Warm up 

10 flights of stairs, Jog  (you can run up and down one flight of steps 10x’s) – if no stairs are available jump rope or high knee march for 3 minutes

5 minute stretch

Superset #1 – complete each exercise one after the other for 4 sets with 15 repetitions   (e.g.-chest, bicep,chest,bicep,chest,bicep,etc…)

                Push em’ Ups (modify if need be)                      

                Dumbbell Hammer Curl, 25 lbs (modify your weight accordingly)

                 10 Flights Jog  (modify the speed and number of flights to meet your fitness level)

Superset #2

                Inclined Push em’ Ups 

                Alternating Hammer Curls

                 10 Flight Jog

Superset #3

                Decline Push em’ Ups

                 Barbell curl 45lb (modify your weight)

                  10 Flight Jog

Abdominal Set– to be performed for 15 seconds then rest for 10 seconds. Each exercise is done for 3 sets consecutively!!!!

                  Flutter Kicks

                   Reverse Crunch

                   Abdominal Toe Touches

                 10 Flight Cooldown

STRETCH!!!!!!! 10 Minutes