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

Fish Tacos Recipe with Best Fish Taco Sauce!

Source: Natasha’s Kitchen

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FIREFIGHTER WORKOUT

40-Minute Zone 2 Erg Workout

1. Pick your machine: Rower, Ski Erg, or Air Bike

2. Warm-up: 5 minutes

   • Light, steady pace

   • Slowly raise your heart rate toward Zone 2

3. Steady State: 30 minutes

   • Maintain a consistent pace

   • Keep your heart rate in Zone 2 the entire time

   • Use a heart rate monitor or stay at a pace where you can breathe through your nose or barely speak in full sentences

4. Cool-down: 5 minutes

   • Easy pace, gradually bringing heart rate down

   • Focus on nose breathing

Tag us @unfuckedfire in your workout photos and videos

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FIREHOUSE WELLNESS TRAINING

1. Protein Ingestion before Sleep Increases Overnight Muscle Protein Synthesis Rates in Healthy Older Men: A Randomized Controlled Trial

2. Time-restricted eating (16:8) can be compatible with muscle and strength gains, even in a hypercaloric state, but may come with tradeoffs like a slight reduction in performance and training volume and less energy throughout the day.

3. Firefighter: 24/48 Versus 48/96; Sleep, Strain, and Recovery

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SEASONING I’M LOVING

Flatiron Pepper Co - Four Pepper Blend. Premium Red Chile Flakes: The heat level is perfect—way better than your basic red pepper flakes. I put it on eggs, pizza, chili, anything that needs a little more kick.

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BOOK I’M ENJOYING

Be Useful: Seven Tools for Life by Arnold Schwarzenegger: He breaks down seven practical tools that helped him go from Austrian gym rat to global icon. Not another corny self-help book. Just him telling you how to stop making excuses and start making an impact.

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UFF QUOTE OF THE WEEK

“Three silent epidemics in the fire service: functional alcoholism disguised as tradition, depression masked as cynicism, and loneliness hidden behind brotherhood.”

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Stay fit and stay safe,

UFF

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