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Comment by Juan Montalvo on February 2, 2009 at 11:04am

Hello To all,

I just recently retired as a Captain, after serving 28 years for the City of Deerfield Beach, Fl.

One of the things I enjoyed the most was cooking at the Fire house.

About 8 years ago at the age of 40 I realized I had another 10 years left and needed to stay in shape. I competed in the fire fighter challenge that year. I did well, but realized a I needed to get in better shape, if I was going top keep up with all those young bucks.

I became a personal fitness trainer, and started to cook ALLOT healthier.

I now run a Healthy Recipe food blog. I hope you get a chance to check it out.

Capt. Juan Montalvo

YourWeightLossMentor.com

Comment by Clark on January 29, 2009 at 5:58pm

Hi im new to this site. Our firedepart just changed from voulenteer to combination and luck me i got hired on full time. With the job i also got asked to start a fitness program for the entire dept. We have many vollies who r way outta shape and two of our career guys as well. Does anyone have any ideas how to get these guys to get in better shape??? Ive tried the nfpa regs and they still wont listen. Any help would shure be greatly appreciated. Thanks!

Comment by Stacy Snow on January 21, 2009 at 11:32pm

ill get back to you.

Comment by Jessica on January 18, 2009 at 1:51pm

I'm not a firefighter, but I am in EMS, and my squad is trying something new this year. We recently went to soft billing and have had a couple fundraisers, so we have put in our on gym at the station. Grant it we have been renting the building in the past for groups (think Girl Scouts, TOPS, Scrapbooking Club) & small parties, but we have not been earning much money off of it. So we're taking it back and we're going to put the space to use for ourselves. We have one of those all-around weight machine things that let you do hundreds of exercises, 2 treadmills, and an elliptical trainer, with a stationary bike on the way. We also have a tv with a DVD player so we can bring our own workout/aerobic videos. I know for me, that I'm much more likely to workout with people I know than with strangers around. We are also thinking of doing some type of "Biggest Loser" pool where we'll all put in $10 and the person who has lost the most weight after 6 months or so wins the pot. So wish me luck! =)

Comment by Paresh Trivedi on January 16, 2009 at 1:48pm

My Fire house has group membership at a time only three First responder can go in YMCA....mostly they do not bother..but I am joining as family member since 1996...and now it cost 825/- for year... They do not provide discount for Fire Fighter in that family membership....hope one day the will encourage family membership of first responder....
With regards,

Paresh Trivedi

Comment by Jeremy Bolster on December 18, 2008 at 8:48pm

does anyone else's fire house pay for gym memberships. Ours does and I think that is great, I will and need to start using it.

Comment by Wilsy on December 15, 2008 at 4:52pm

Here is a sample of my workout this is from the july part of the program i do its more of a hockey workout but if anyone wants to try it or get the other parts/months of the workout i can email it to you.

monday is speed 3a, core 3a,conditioning 3a
tuesday is speed 3b, lower body 3a, core 3b
wednesday is speed 3a, upper body 3a, conditioning 3b
thursday is speed 3b, lower body 3b, core 3a
friday is speed 3a,total body 3a,conditioning 3a
saturday is functional maintenance and core 3b

Florida Panthers Strength & Conditioning

Workout Description

LOWER BODY 3A



Back Squat 3 x (8-6-4)

Power Clean 3 x (8-6-4)

Squat Jump 3 x 5

Box Jump 3 x 5

Plyo Step Up 2 x 10


*120 sec rest between each set

LOWER BODY 3B



Single Leg Box Jump 2 x 5

Skipping Lunge Jump 2 x 30s

Skipping Lateral Lunge Jump 2 x 20s

Skipping Crossover Lunge Jump 2 x 20s




*60 sec rest between each set
TOTAL BODY 3A



Hang Clean 3 x 7

Rev. Lunge DB Press 3 x 10

DB Clean 3 x 7

Single Arm Landmine Press (Explosive) 2 x 10
Single Arm Lateral Raise 3 x 10

Split Snatch 3 x 7

DB Deadlift Row 3 x 10



*90 sec rest between each set
UPPER BODY 3A



A – Pull Press Combo 2 x 10
B – Lateral Raise 2 x 10

A – Bent DB Row 2 x 10
B – DB Shoulder Press 2 x 10

A – SB DB Press 2 x 10
B – Reverse Cable Fly 2 x 10

A – Single Arm SB DB Press 2 x 10
B – Single Arm Downward Row 2 x 10



*15 sec rest between A and B
*60 sec rest between B and A
SPEED 3A

Jog 5 min – Active Stretching

Lat Shuffle 2 x 30m
Karaoke 2 x 30m
Skipping Arm Swing 2 x 30m

Lunge Kick 5 each side
Lateral Lunge Walk 5 each side
Hurdle Walk 5 each side
Duck Under 5 each side

Butt Kick Run 2 x 20m
High Knee Run 2 x 20m
Speed Karaoke 2 x 30m

Falling Reactive x 5

60m Sprint x 2
70m Sprint x 2
80m Sprint x 2

*full recovery on sprints
SPEED 3B

Jog 5 min – Active Stretching

Lat Shuffle 2 x 30m
Karaoke 2 x 30m
Skipping Arm Swing 2 x 30m

Lunge Kick 5 each side
Lateral Lunge Walk 5 each side
Hurdle Walk 5 each side
Duck Under 5 each side

Falling Reactive x 5

Lateral Bound 2 x 20
Single Leg Bound 2 x 10

Agility Drill A 5 sets
Agility Drill B 5 sets
CONDITIONING 3A


30 Min Interval Bike Ride

5 min 150 watts


20 sec 350-400 watts
} x 10
40 sec 100-150 watts


10 min 200 watts


5 min 100 watts
CONDITIONING 3B


30 Min Treadmill Run Interval

15 Degree Incline


60 sec 5.0 – 6.0 mph
} x 15
60 sec REST


CORE 3A



SB Crunch 3 x 30

Reverse Hyper 3 x 20

Landmine Rotation 3 x 10



*30 sec rest between each set
CORE 3B



Ball Stride 3 x 15

Bosu Bridge 3 x 30

Wood Chop 3 x 20



*30 sec rest between each set

Comment by fire investigator 21 on November 10, 2008 at 1:14pm

Train With Me Online ( Online Personal Trainer, Exercises and Nutrition )
http://www.trainwithmeonline.com/index.asp

Muscle and Fitness http://www.muscleandfitness.com/index

Comment by Brandi on October 27, 2008 at 2:14am

Hey everybody. I would like to start off by saying that I'm excited that I found this group. It is a good way for all of us to keep each other motivated (especially with the holidays coming up)! I would hope that by now we all know the importance of staying in shape mostly for OURSELVES and then our careers. I am a very busy single Mother, FF, Nurse and soon to be Police Officer so I know what it's like to not have time. I have found that eating healthy and working out isn't that difficult. I eat a small meal every 3-4hrs this could include as little as a protein bar that has been in my bunker pants all week or left over steak from dinner the night before. I promise it works and if anyone is interested in hearing my whole meal plan let me know. As far as working out I try to do cardio for 30-45 min 3-5 times a week and a little bit of lifting every other day. If I don't have time to workout oneday I will try and at least do a few sit ups, push ups, jumping jacks etc.... any little bit helps to keep you on track and motivated. I have found for myself if I slack off more than one day it is hard for me to get back on track. So that is my little FYI for now. Please guys and gals lets stick together and get in better shape!! Stay Safe!!:)

Comment by Dale Mattison on August 25, 2008 at 4:42pm

Hi all i would like some information on a exercise program for someone that gets home late from my job as an inspector in a an industrial fire dept. I work in Goleta.

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