UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Toronto Fire Station 226 just won our Firehouse Gym Contest!
Here’s where they grind:
Built in 1910, the third-floor gym is fully dialed in.
Cardio zone
Weights & HIIT space
Golf net + ping pong table?
Most importantly: full-crew workouts and shared suffering that build real camaraderie.
Prize: Full access to the UFF Fitness Program + bragging rights.
Huge thanks to everyone who entered. More contests coming soon.
And now, here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
UFF Neuro Wake Shake
Fuel your brain after a sleepless night
20g creatine monohydrate - ATP + brain performance
¼ tsp sea salt (Maldon or Celtic) - electrolyte balance
½ cup frozen cup blueberries - antioxidants + brain protection
2 pasture-raised raw egg yolks - cholien, DHA, fat-soluble vitamins
20g grass-fed collagen protein - rebuild tissue + gut support
6 oz coconut water (adjust for thickness) - hydration + glucose trickle
Blend it really well and let it sit for 2-3 minutes so the creatine fully dissolves - that eliminates any grittiness.
FIREFIGHTER WORKOUT
3-4 Rounds
Banded Standing Lat Pulldown - 12 reps per side
Sled Rope Pull (from distance) - 30 ft
Sledgehammer Slams (on tire) - 10 per side
Backward Sled Drag (low handles) - 30 ft
Rotational Med Ball Wall Slams - 10 per side
Farmer’s Carry (heavy) - 30 ft
Rest 90-120 seconds between rounds
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
2. How to Build Stronger Bones
3. Everything You Need to Know About Training Volume
BOOK I ENJOYED
The Denial of Death by Ernest Becker argues that most of human behavior is driven by our terror of dying, so we create elaborate culturaal systems and pursue immortality projects to distract ourselves from that reality. It’s a heavy but brilliant book that explains why people get so obsessed with leaving legacies, achieving greatness, or clinging to belief systems. We’re all trying to feel like we matter beyond our inevitable death.
UFF QUOTE OF THE WEEK
“Great fire departments aren't built on perfect members but on the perfect understanding that everyone has something to teach and something to learn.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
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Great gym set up!