UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
Bacon-Wrapped Chicken with Garlicky Broccoli
Source: The Pioneer Woman
FIREFIGHTER WORKOUT
Poliquin Stepup: 3 x 15 reps per side
Hack Squat: 4 x 12
Sissy Squat: 4 x 12
Seated Hamstring Leg Curls: 4 x 8
Standing Calf Raise: 3 x 20
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
Timing Your Protein Right? New Research on the Anabolic Window
Source: Dr. Layne Norton
UFF QUOTE OF THE WEEK
“Every firefighter should have a gym membership and every department should cover the cost.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
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