UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
The Best Paleo Stuffing (Gluten-Free, Grain Free)
Source: 40 Aprons
FIREFIGHTER WORKOUT
A1 Squat: 3 x 8-12
A2 Farmers Carry: 40 yards
B1 Deficit Push-Ups (Weighted optional): 3 x 15
B2 Sled Pull: 40 yards
C1 Dumbbell Romanian Deadlift: 3 x 10
C2 Sled Push: 40 yards
Instructions:
Perform all exercises in each pair (e.g., A1 then A2) before moving to the next pair.
Complete 3 rounds total of the entire circuit.
Rest 60-90 seconds between sets or as needed.
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
1. Rethinking Heart Health: Peter Attia's Approach to Longevity
2. Worldwide prevalence of obesity among firefighters: a systematic review protocol
3. The Evolutionary Reason Why We Love Sitting By A Crackling Fire
ARTICLE I ENJOYED
BOOK I ENJOYED
A River Runs Through It by Norman Maclean. A reflective tribute to the craft of fly fishing. Blending vivid storytelling with philosophical musings, it delves into life’s deeper questions while immersed in the rhythms of nature.
SUPPLEMENT I’VE BEEN LOVING
Glycine: Glycine is a powerhouse amino acid with some amazing benefits. It helps you get better sleep by relaxing your body and lowering your core temperature, making it easier to fall and stay asleep—and it can even combat that groggy, drained feeling after a rough night's sleep. On top of that, it supports your liver in detoxing and clearing out toxins.
UFF QUOTE OF THE WEEK
“Never lose sight of why you applied in the first place. Hold onto the pride you felt when you got hired, your drive as a new firefighter, and your vision of who you wanted to become.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
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