UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
Source: All Recipes
FIREFIGHTER WORKOUT
A1) Squat: 3 x 6
A2) Stiff Legged Deadlift: 3 x 8
B1) Incline DB Bench Press: 3 x 8
B2) Lat Pull-Down (wide grip): 3 x 8
C1) Hammer Shoulder Press: 3 x 8
C2) Decline Skull Crusher: 3 x 8
Finisher: 3 x 5 Tire Flips + 10 Box Jumps
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
1. If you're burned out, odds are you're depressed.
2. Ingestion of a Whey Plus Collagen Protein Blend Increases Myofibrillar and Muscle Connective Protein Synthesis Rates (whey (25 g) & collagen (5 g) might = best of both worlds)
BOOK I’M ENJOYING
Wild Problems - by Russ Roberts: Wild Problems is about those big, messy life decisions—marriage, kids, career moves—that no app or algorithm can figure out for you. Russ Roberts makes the case that instead of chasing the “happiest” option, we should focus on who we actually want to become. It’s a refreshing take on embracing uncertainty and making choices with courage, not just calculation.
UFF QUOTE OF THE WEEK
“You’ll adapt to sleep deprivation, but your body never will.
Prioritize sleep off duty—don’t reinforce the cycle.
Break the pattern before it breaks you.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
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p.s. Astounding fact