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

Whole30 Shepherd's Pie

Source: WHOLE FOOD for 7

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FIREFIGHTER WORKOUT

A1) McGill Big 3 Circuit – 3 rounds (30s each)
B1) Trap Bar Deadlift – 3x6
B2) Box Jump – 3x10
C1) Incline DB Press – 3x6
C2) Sandbag Bearhug Carry – 3x30yds
D1) Dips – 3x6
D2) Kettlebell Thruster – 3x8/arm

Tag us @unfuckedfire in your workout photos and videos

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FIREHOUSE WELLNESS TRAINING

1. Daily supplementation with 2,000 IU of vitamin D slows the rate of telomere shortening, preserving telomere length equivalent to delaying ~3 years of biological aging over four years.

2. Firefighters reported overall positive attitudes, feelings, and fondness paired with high self-efficacy and intention at a training frequency of twice per week. However, confidence, intention, and enjoyment decreased at higher training frequencies (i.e., 3-4x per week). Circuit-style resistance training performed twice per week may be a feasible and practical worksite exercise routine across ages in the fire service.

3. “I know what you’re thinking: ‘What can I learn from how firefighters train? My sport, life, and occupational demands are entirely different.”

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UFF WEEKLY DIRECTIVE

Elevate your legs for 10 minutes before bed. This helps clear venous return, reduces sleep latency, and makes it easier to fall asleep after a long day on your feet.

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BOOK I’M RE-READING

Ishmael by Daniel Quinn: It’s not every day your worldview gets cracked open by a wise gorilla. It made me realize how much of what we believe is just inherited, rather than questioned. A powerful reminder to stay curious.

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UFF QUOTE OF THE WEEK

“The public assumes three things: you're trained, you're tough, and you're trustworthy.

Don't prove them wrong.”

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Stay fit and stay safe,

UFF

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