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 over 20 certified 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 and Work Conditioning
- Weight Loss and Body Composition
- Nutrition
- Personal Training
- Group Functional Fitness Classes
- And more…….
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.
Daniel Granroth, PFT, MFT
Health and Wellness Director
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 dgranroth@pfmfitness.org
Michael Cardona, PFT, MFT
Fitness Program Manager
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
Josh Guevera PFT, MFT
Program Fitness Manager
Josh has an extensive background in personal training and he is also the owner of Prime Time Training. Josh is a Program Fitness Manager with PFMF and specializes in group functional fitness, personal training, and strength and conditioning. Josh has run several classes at the Philadelphia Fire Academy as the head fitness coordinator.
| josh.guevara@aol.com | 267-441-2134 |
Walt Clay Jr., PFT, MFT
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. Walt is a highly respected firefighter who brings class and great knowledge to our team.
215-715-1658 Wclayjr22@comcast.net
Steve Plakiotis PFT, MFT
Program Fitness Manager
Steve is a vital part of the program and wears many different hats. He holds a nutrition certification on top of his personal training certification and has a passion in developing physical and nutritional plans. Steve handles our social media accounts and also the scheduling for all of our gyms. He is currently assigned to L13 on the A platoon.
| splakiotis@gmail.com | 321-794-8617 |
Mike Rando PFT, MFT
Peer Fitness Trainer
Mike is truly and expert in this field and a true competitor. He has competed and ranked very highly in the CrossFit Games and brings a lot of experience to the program. Mike specializes in group fitness, personal training, strength and conditioning, and CrossFit. He is currently assigned to E2 on the A platoon.
| mrando824@gmail.com | 215-837-0993 |
Matthew Robinson PFT, MFT
Peer Fitness Trainer
Matt is a motivator at heart and has helped many of our members achieve their health and wellness goals over the years. He has a love for weightlifting and CrossFit style workouts and holds a wealth of knowledge in one on one training. Matt is currently assigned to E55 on the B platoon.
| drew17179@yahoo.com | 216-215-2607 |
Sarah Sabella PFT, MFT, CFL1 &2
Peer Fitness Trainer
As a paramedic in the PFD, her passion for helping others carries over to her motivation as a Motivated Fitness Trainer. Sarah has been in the field for awhile now and hold her CrossFit level 1 & 2 certifications as well. Sarah dedicates as much time as possible to helping others and the results speak for her. She is currently assigned to ES9 on the A platoon.
| medicsabella@yahoo.com | 609-320-0518 |
Jen Vargas PFT, MFT
Peer Fitness Trainer
As a Motivational Fitness Trainer, Jen has helped many of our members in their journey. She has also been a PT instructor at the Philadelphia Fire Academy for new cadet classes. She specializes in group fitness, and truly loves working with individuals one on one with fitness and nutrition. Jen is currently assigned to E63 on the D platoon.
| jenndenali82@gmail.com | 215-778-8917 |
Sean Dugan, PFT, MFT
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).
Contact:267-259-2889 shadug2@yahoo.com
Jason Waterman, PFT, MFT
Peer Fitness Trainer
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
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
Lead Manager
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
Donna Garrett, PFT, MFT
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
Tamika Davis PFT, MFT
Peer Fitness Trainer
Tamika is a Certified Peer Fitness Trainer with us and specializes in group functional fitness classes. Her passion in this field relates to her professionalism as an EMS provided in the department. As a Motivated Fitness Trainer, Tamika seeks to help as many of her fellow co-workers as she possibly can.
| tldavis215@gmail.com |
215-475–7869 |
Sean Glanzmann PFT, CFT
Peer Fitness Trainer
Sean has been working in the fitness industry for almost a decade now and brings a great deal of knowledge to the program. Sean specializes in group fitness, personal training, strength and conditioning, and more! With a certification in nutrition and weightlifting on top of his personal training certification, Sean is truly a dynamic trainer. Sean is currently stationed at E44 on the B platoon.
| Glanzmannsean215@gmail.com | 267-257-1202 |
Jimmy Kelly PFT, MFT
Peer Fitness Trainer
Jimmy is a competitor at heart and loves motivating our members to help them reach their health and wellness goals. Jimmy primarily trains in the Roxborough area but is willing to travel as well. He specializes in firehouse workouts, and group fitness and conditioning. Jimmy is currently stationed at L6 on the B platoon.
| jkelly227@yahoo.com | 267-250-2590 |
Karen McLaughlin PFT, MFT
Peer Fitness Trainer
Karen is a very experienced trainer and loves what she does. Karen has spent a part of her career at the Philadelphia Fire Academy as a PT Instructor for new cadet classes. For her this is a passion and she hopes members continue to take advantage of what she has to offer to the program. Karen is currently stationed at L25 on the B platoon.
| karen.mcl.0514@gmail.com | 215-300-7979 |
Jerry Malone
Program Fitness Manager
Jerry has been with us since almost the beginning first as a trainer and now as a manager. He handles most of our special events, so any ideas please reach out to him. Jerry also organizes Philly Fire’s Motivated Fitness’ Running Club. Jerry is currently assigned to S28 on the C platoon.
| jerry.malone@comcast.net | 267-767-6730 |
Kevin Paone PFT, MFT
Peer Fitness Trainer
Kevin has a passion for helping his fellow members in their fitness journeys. He loves getting out the the firehouses and talking and teaching fitness. Kevin also specializes in group fitness as well as strength and conditioning. He is currently assigned to L13 on the C platoon.
| kevin.paone@phila.gov | 267-339-9067 |
MORE TRAINER PROFILES TO COME……….
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
Alternating Hammer Curls
10 Flight Jog
Superset #3
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!!!!
10 Flight Cooldown
STRETCH!!!!!!! 10 Minutes