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 

HIGH PROTEIN EGG BITES

Source: Gimme Some Oven

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FIREFIGHTER WORKOUT 

AM: Strength Work

1. Floor Press: 5 x 5 to a heavy 5. Rest 3 min

2a. Split Squat: 5 x 6 each leg. Rest 45s.

2b. Chin-up: 5 x 6. Rest 45s.

2c. Back Raise: 5 x 12. Rest 45s.

2d. Reverse Crunch: 5 x 12. Rest 45s.

PM: Aerobic Conditioning

30-45 minutes of steady-state cardio (bike, rower, treadmill) at Zone 2 (60-70% of MHR)

Tag us @unfuckedfire in your workout photos and videos

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FIREHOUSE WELLNESS TRAINING

1. Fueling the Firefighter and Tactical Athlete with Creatine: A Narrative Review of a Key Nutrient for Public Safety

2. Sudden cardiac death in young firefighters is primarily related to preventable lifestyle factors. Obesity entry standards, smoking bans, and improved screening and/or wellness programs are potential strategies to reduce SCD in younger firefighters.

3. Functional versus conventional strength and conditioning programs for back injury prevention in emergency responders

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UFF QUOTE OF THE WEEK

“If people willingly sign up for a job that increases cancer risk, disrupts sleep, or carries the potential for serious injury—there must be something deeply purposeful about it.”

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Stay fit and stay safe,

UFF

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p.s. Don’t skip leg day