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 

1. Whole30 Caesar salad dressing

2. All-Purpose Stir-Fry Sauce (Whole30, Gluten Free)

3. Whole30 Raising Canes Sauce

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FIREFIGHTER WORKOUT 

For time:

• Ring Rows: 100

• Push-Ups: 100

• Crunches: 100

• Air Squat: 100

Complete all reps of each exercise in the order written before moving to the next.

Tag us @unfuckedfire in your workout photos and videos

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FIREHOUSE WELLNESS TRAINING

1. Simple Resistance Exercises Improve Overall Health and Reduce Death Risks

Weight training turns out to be as important as aerobic activity for warding off disease

2. High rep resistance training shows superior effects on blood glucose control compared to moderate intensity aerobic exercise

3. New study shows leaning back in the leg extension (40 degrees hip extension) elicits markedly greater growth in the rectus femoris compared to a typical 90-degree hip angle

4. New meta-analysis indicates resistance training substantially reduces depression and anxiety in younger individuals

5. Exercise is comparable to psychotherapy and pharmacology in treatment for depression

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UFF QUOTE OF THE WEEK

“I never knew a firefighter who was never new.

Be patient with beginners, you were once one too.”

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Stay fit and stay safe,

UFF

The UFF Book of Wisdom: Philosophy for Firefighters

The UFF Fitness Program

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