UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
Everything Bagel Chicken and Scallion “Cream Cheese” Sauce
Source: 40 Aprons
FIREFIGHTER WORKOUT
Warm-Up:
Backward Sled Drags – 5 minutes nonstop
Workout:
A1) Stiff Legged Deadlifts – 4x6
A2) Rear Foot-Elevated Split Squat (Dumbbell or Kettlebell) – 4x10/leg
B1) Walking Lunges – 3x20 steps (10/leg)
B2) Kettlebell Jump Squats – 3x8
C1) Nordic Hamstring Curl (Assisted if needed) – 3x5-8
C2) Sissy Squats – 3x12
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
2. Vitamin D supplementation was associated with a 40% lower risk of dementia over a decade.
4. Here’s a list of all major sources of DNA damage in our daily lives & how to avoid them..
UFF WEEKLY DIRECTIVE
Find a local fitness event that will push your limits. Train for it as a crew.
Look for competitions like HYROX, Spartan Race, Tough Mudder, GORUCK Selection, or similar endurance challenges in your area.
Sign up. Lock in. Train together. Get it done.
BOOK I ENJOYED
A Heart That Works by Rob Delaney: An unfiltered, heartbreaking, and unexpectedly funny tribute to his son Henry, who died of brain cancer at age two. Delaney confronts grief, love, and parenting through impossible pain, yet still manages to make you laugh and feel closer to what matters.
MULTIVITAMIN I’M TAKING EVERY DAY
Pure Encapsulations O.N.E. Multivitamin uses the active forms of B vitamins that actually work with your methylation pathways, not the cheap synthetic bullshit. It's a clean, once-daily formula without fillers that supports cellular energy and brain function.
UFF QUOTE OF THE WEEK
“The most effective mental health intervention doesn't come in a bottle.
It comes from a barbell, a butcher, blackout curtains, and buddies who bust your balls.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
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