UFF Newsletter: Eat. Train. Learn.
Happy Monday everyone!
Here is this week's firehouse recipe, workout, and wellness insight...
FIREHOUSE RECIPE
Source: Taste of Home
FIREFIGHTER WORKOUT
Focus on movement quality, strictly controlling tempo, and using short 30-second rest periods between exercises.
A1 DB Squats, Heels Elevated: 4 x 15
A2 Seated Row, Supinated Grip: 4 x 15
B1 45 Degree Back Extension: 4 x 15
B2 DB Shoulder Press: 4 x 15
C1 Leg Press (feet low): 4 x 20
C2 Standing DB Calf Raise: 4 x 12
Tag us @unfuckedfire in your workout photos and videos
FIREHOUSE WELLNESS TRAINING
2. U.S. Surgeon General Issues New Advisory on Link Between Alcohol and Cancer Risk
3. Do firefighters constitute a high-risk population for genotoxicity (DNA damage)?
BOOK I’M ENJOYING
Don't Believe Everything You Think: Why Your Thinking Is The Beginning & End Of Suffering (Beyond Suffering): a simple but powerful reminder that most of our suffering comes from believing our thoughts too much. It makes you step back and see that your mind isn’t always telling you the truth, and that realization alone is freeing.
UFF QUOTE OF THE WEEK
“Physical fitness gets you through the fire.
Mental fitness gets you through the job.”
Stay fit and stay safe,
UFF
The UFF Book of Wisdom: Philosophy for Firefighters
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