UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone! And to the dads reading this: you’re doing better than you think. Thank you for all the ways you show up. Happy Father’s Day.
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
Date and Shallot Rosemary Chicken
Source: PaleOMG
FIREFIGHTER WORKOUT
A1. ATG Split Squat (front foot elevated) – 4 sets of 6–8 reps/leg
A2. Weighted Chin-Up – 4 sets of 5–6 reps
B1. Jefferson Curl – 3 sets of 8–10 reps
B2. JM Press – 3 sets of 6–8 reps
C1. Reverse Sled Drag – 3 rounds x 30yds
C2. 6-Way Shoulders (light dumbbells) – 3 sets of 8–10 reps
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
2. Research shows PTSD, anxiety may affect reproductive health of women firefighters
3. Wearable Tech is Good. But Listening to Your Body Is Still Better.
TOOL I’M USING FOR BETTER WAKEFULNESS AND FOCUS
Verilux HappyLight Luxe: Using it in the morning when the sun’s not out. A simple way to cue my brain that the day’s started. Helps with alertness, focus, and better sleep later on.
BOOK I ENJOYED
Too Soon Old, Too Late Smart: Thirty True Things You Need to Know Now by Gordon Livingston: Hard-earned wisdom from a psychiatrist who’s spent decades listening deeply to the human condition.
UFF QUOTE OF THE WEEK
“Your department gets your best years. Your family gets your worst moods. Your retirement gets what's left... unless you choose to change the pattern.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
The UFF newsletter with over 7k subscribers