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 

Hungarian-Style Goulash

Source: once upon a chef

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FIREFIGHTER WORKOUT 

A1 DB Squats, Heels Elevated: 4 x 12

A2 Seated Row: 4 x 12

B1 45 Degree Back Extension: 4 x 12

B2 DB Biceps Curl: 4 x 12

C1 Lying Leg Curl: 4 x 12

C2 Lying Triceps Extension: 4 x 12

No rest between superset pairs and 30 seconds rest between each superset.

Tag us @unfuckedfire in your workout photos and videos

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FIREHOUSE WELLNESS TRAINING

1. The Brain Health & Cognitive Benefits of Creatine | Educational Video | Biolayne

2. Firefighters within departments that incorporate a wellness or fitness program are less likely to be obese, more likely to meet endurance standards for firefighting, more likely to have higher cardiorespiratory fitness, more likely to express higher job satisfaction, and are less likely to smoke or be diagnosed with an anxiety disorder

3. 5 Workout Mistakes That Are Sabotaging Your Muscle Gains

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PODCAST I ENJOYED

David Whyte on Tetragrammaton

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PRODUCT I’M EXCITED TO TRY

Magic Carpet Indoor / Outdoor Sled

The Spud Inc. Magic Carpet Sled is a heavy-duty weight sled designed for maximum versatility and portability. At less than 4 pounds, it’s considerably lighter than a traditional metal dragging sled, but gives up nothing in weight capacity – able to take on more than 600 pounds in steel plates.

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UFF QUOTE OF THE WEEK

“Be so fit that the physical ability test feels like a warm-up.”

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Stay fit and stay safe,

UFF

The UFF Book of Wisdom: Philosophy for Firefighters

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The UFF Wellness Program