UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
Source: All Recipes
FIREFIGHTER WORKOUT
Complete 3 rounds. Rest 60-90 seconds between rounds.
Romanian Deadlifts - 5 reps (moderate-heavy)
Deficit Push-Ups - 15 reps
Kettlebell Swings - 20 reps Kettlebell Swings
Barbell Walking Lunges - 10 each leg
Pull-Ups - 8 reps
Assault Bike Sprint - 30 seconds all-out
Dummy Drag - 30 feet
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
2. A Profile of Injuries Sustained by Firefighters: A Critical Review
3. Dr. Rhonda Patrick’s creatine supplementation regimen
UFF WEEKLY DIRECTIVE
Within 30 minutes of waking, get 30g of protein and 16-24 oz of water with electrolytes.
This helps regulate your metabolism, supports muscle maintenance, boosts energy, and reduces cravings.
BOOK I ENJOYED
Working: People Talk About What They Do All Day and How They Feel About What They Do by Studs Terkel: Over one hundred interviews of regular people about their jobs - from steelworkers to CEOs to firemen - telling you in their own words what work means to them. Some find dignity and purpose, others feel crushed, but it’s an honest look at how people spend their lives and what that does to their souls.
UFF QUOTE OF THE WEEK
“Force entry, not beliefs.
Stretch lines, not truths.
Throw ladders, not shade.
Size up scenes, not people.
Pull ceilings, not others down.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
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