UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
old fashioned breakfast casserole
Source: The Defined Dish
FIREFIGHTER WORKOUT
AMRAP in 20 minutes
A1) Louie Push Up: 1 x 10
A2) Alternating Reverse Lunge: 1 x 10 per leg
A3) Box Jump: 1 x 10
A4) Burpee: 1 x 10
A5) High Knee: 1 x 20
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
1. The idea that the body wastes any protein beyond 25 grams per meal is outdated
2. 9 Tips to Improve Your Sleep
3. Apolipoprotein B Particles and Cardiovascular Disease
BOOK I’M READING
Trillion Dollar Coach: The Leadership Playbook of Silicon Valley's Bill Campbell: Based on interviews with more than 80 people who knew and loved Bill Campbell, Trillion Dollar Coach explains the Coach’s principles and illustrates them with stories from the many great people and companies with which he worked.
UFF QUOTE OF THE WEEK
“The O.G.'s of S.O.G.'s:
• Staying fit
• Being accountable
• Acting with integrity”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
The UFF newsletter with over 7k subscribers
p.s. I asked. “What’s one thing you’d add to firefighter annual physical exams?”
I'd never heard of the "Louie." It's an interesting variation, but I'm always extremely wary of putting weight plates on someone's back in a push-up. The risk of the plate slipping off and breaking your finger or hand is far too great. If I'm "loading" a push-up for myself or a client, it's always with a band.