UFF Newsletter: Eat. Train. Learn.

Happy Monday everyone!

Here is this week's firehouse recipe, workout, and wellness insight...

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FIREHOUSE RECIPE

Pulled Pork Shepherd’s Pie

Source: The Black Peppercorn

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FIREFIGHTER WORKOUT

3 rounds of each superset, rest 60–90 sec between sets

A1) Sled Drag (backward) – 3x30 yds
A2) Push-Up to Renegade Row – 3x8/side

B1) Seated Deadlift – 3x10
B2) Bear Crawl – 3x20 yds

C1) Dumbbell Bench Press – 3x10
C2) Bulgarian Split Squat – 3x8/leg

D1) Step-Up (weighted) – 3x10/leg
D2) Med Ball Chest Pass (against wall) – 3x10

Tag us @unfuckedfire in your workout photos and videos

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FIREHOUSE WELLNESS TRAINING

1. Firefighting, per- and polyfluoroalkyl substances, and DNA methylation of genes associated with prostate cancer risk

2. Single-set routines can be a time-efficient strategy for promoting muscular adaptations in resistance-trained individuals, even when transitioning from higher-volume programs. Training to failure in single-set routines may modestly enhance some measures of muscle hypertrophy and power, but not strength or local muscle endurance.

3. How to Feel Energized & Sleep Better With One Morning Activity

4. The effects of eccentric phase tempo in squats on hypertrophy, strength, and contractile properties of the quadriceps femoris muscle

5. Higher consumption of eggs (more than 1 egg/day) was not associated with increased risk of cardiovascular disease, but was associated with a significant reduction in risk of coronary artery disease.

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UFF WEEKLY DIRECTIVE

After every workout this week, spend 2 minutes on nasal-only box breathing. This simple practice helps your body shift from fight-or-flight mode to recovery mode.

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VIDEO I ENJOYED

The Egg - A Short Story

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BOOK I’M ENJOYING

Good Energy: The Surprising Connection Between Metabolism and Limitless Health: breaks down how your metabolism isn’t just about burning calories—it’s the engine behind everything from your mood to your immune system. Dr. Casey Means shows how things like food, movement, and even mindset affect your cellular energy. It’s a fresh, science-backed look at how to build real, lasting health from the inside out.

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UFF QUOTE OF THE WEEK

“Dark humor: the fire service’s unofficial therapist since forever.”

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Stay fit and stay safe,

UFF

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