Fifo Strong

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💪 Biohacking, Fitness, Nutrition & Recovery for FIFO workers 🦺 Built for blokes on the tools 📥 Find out your performance score 🌐 fifostrong.com.au/performance-score

THE CORE 4. FREE. NON-NEGOTIABLE. NO EXCUSES.You don't need a $500 supplement stack to fix how you feel. You need these ...
24/07/2026

THE CORE 4. FREE. NON-NEGOTIABLE. NO EXCUSES.
You don't need a $500 supplement stack to fix how you feel. You need these four things, done daily, wherever you are.
☀️ SUNLIGHT — First 10 minutes outside, no sunnies, before the day swallows you. On R&R, that's coffee on the back step. On swing, it's stepping out before you're stuck under lights for 12 hours. Sets your circadian rhythm, lifts your mood, sets you up for better sleep that night.
🌬️ BREATHWORK — 4 in, hold 4, out 4, hold 4. Two minutes, anywhere — driving to the airport, waiting on a toolbox talk, sitting in the ute before you walk in the door at home. Flicks your nervous system out of fight-or-flight on command.
🧊 COLD WATER — Last 30-60 seconds of your shower, cold. Camp shower, home shower, doesn't matter. Norepinephrine spikes, focus sharpens, stress tolerance builds over time. Ocean dip after dropping the kids at school does the same job.
🌍 GROUNDING — Bare feet on grass, sand, or dirt for a few minutes. Beach walk after school drop-off. Standing on the lawn with your coffee before the house wakes up. On camp, do it on your own time in your thongs — grass, dirt, whatever's around. A few minutes reconnecting away from concrete and screens is the whole point.
This isn't about being perfect. It's about stacking small, free actions wherever you are — on shift, on R&R, doesn't matter — until they compound into real energy, focus, and recovery.
Pick one you're not doing right now. Start today.
Which one's missing from your routine? Drop it below. 👇

Let's be honest — most of the stuff marketed at FIFO workers is garbage. Overpriced supplements that do nothing, gear yo...
23/07/2026

Let's be honest — most of the stuff marketed at FIFO workers is garbage. Overpriced supplements that do nothing, gear you'll use twice, and apps you forget to open by Week 2 of your swing.

But after years on site, there are a few things that actually move the needle. Worth every dollar.

1. A quality sleep mask and earplugs combo. Camp is noisy and bright. Your recovery isn't optional.
2. A decent insulated drink bottle. Staying hydrated on a 12-hour shift in 45-degree heat isn't a nice-to-have — it's how you don't fall apart by arvo.
3. Magnesium glycinate. Cheap, proven, and most blokes on site are chronically deficient. Better sleep, better recovery, less cramping.
4. A foam roller or massage gun. You're on your feet, in and out of equipment, carrying load every day. Your body takes a beating.
5. Blackout curtains for home. If your sleep is wrecked on your days off, your whole break is wasted. Protect it.

None of this is flashy. All of it works.

What's the one thing you've bought that actually made life on roster better? Drop it in the comments — genuinely want to know.
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Sounds like a small thing. It's not.Most blokes on site are drinking whatever comes out of the cask or the plastic bottl...
22/07/2026

Sounds like a small thing. It's not.

Most blokes on site are drinking whatever comes out of the cask or the plastic bottle that's been sitting in a hot donga since Tuesday. Then they wonder why they've got headaches by 1400, can't focus, and feel like rubbish through the back half of their shift.

Here's what a lot of people don't clock: plastic bottles left in heat leach microplastics and hormone-disrupting chemicals — phthalates, BPA — straight into your water. You're already dealing with heat stress, physical load, and broken sleep. The last thing you need is your hydration source working against your hormones and your head.

Glass bottled water cuts that out. Clean source, no chemical leaching, no off-taste that makes you drink less than you should.

Is it the biggest performance lever on site? No. But when you're already dialling in your sleep, your nutrition, and your training — clean hydration is part of not leaving anything on the table.

Small edges stack. That's how you finish a swing sharp instead of wrecked.

If you're on a camp with limited options, push for glass where you can, and keep a glass or stainless bottle for refills. Don't let the environment make the decision for you.

What are you actually drinking on shift? Drop it below.
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Here's the thing most blokes on site don't think about — you're asking your body to perform under heat, physical load, a...
21/07/2026

Here's the thing most blokes on site don't think about — you're asking your body to perform under heat, physical load, and broken sleep for weeks at a stretch. Then you're fuelling it with processed crap from the crib room and wondering why you're running on empty by day 10.

Organic fruit and veg isn't some health food store nonsense. It's about cutting the chemical load your liver and gut are already dealing with on top of everything else. Pesticide residue, synthetic waxes, the whole lot — your body has to process that. On a long swing, that's just more work your system doesn't need.

Does it have to be every meal? No. But when you're back on R&R and doing your groceries, being smart about the dirty dozen — things like spinach, strawberries, apples — and going organic where it counts is a simple lever to pull. Less inflammatory load, better gut function, better recovery.

You're already putting in the hard yards on site. Don't undercut it with food that's working against you when you've actually got control over what goes in your mouth.

What do you prioritise when you're doing your R&R shop? Drop it below — genuinely keen to hear what other blokes are doing.
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20/07/2026

Box breathing. Navy SEALs use it.

4 in. 4 hold. 4 out. 4 hold.

3 minutes shifts your nervous system.

Try it and tell me how you feel.

Follow FIFO Strong for weekly shift work performance tips that actually work on site.

Blokes spend serious money on pre-workouts, protein, and all the gear — then go back to site and sleep on a mattress tha...
19/07/2026

Blokes spend serious money on pre-workouts, protein, and all the gear — then go back to site and sleep on a mattress that's off-gassing chemicals all night long.

Here's something most FIFO workers never think about: conventional foam mattresses — especially the cheap ones bolted into camp accommodation — are often loaded with flame retardants, VOCs, and synthetic materials that mess with your air quality while you sleep.

You're already fighting against 12-hour shifts, rotating rosters, and blackout curtains that don't fully block the light. The last thing you need is your recovery environment quietly working against you.

For your home base, it's worth looking into a certified non-toxic mattress — natural latex, organic materials, no chemical off-gassing. Your body does its most important repair work between 10pm and 2am. What you're lying on for those 7-8 hours matters more than most people reckon.

You can't always control what's on site. But at home on your break? That's your environment. Own it.

If you're serious about recovery being a performance tool — not just rest — start with what you're sleeping on. Drop a comment if you want the breakdown on what to actually look for when choosing one.
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19/07/2026

Your gut is your second brain. 70% of your immune system.

Cut the 2am feed. Add one serve of greens per day.

Follow FIFO Strong for weekly shift work performance tips that actually work on site.

Most blokes on site think recovery means lying on your bunk scrolling your phone for an hour. That's not recovery. That'...
18/07/2026

Most blokes on site think recovery means lying on your bunk scrolling your phone for an hour. That's not recovery. That's just being horizontal.

If your camp has a sauna — or you're running one at home on your days off — you're sitting on one of the most effective recovery tools available. Not because it feels good (it does), but because of what it's actually doing to your body.

Regular sauna use increases growth hormone output, accelerates muscle repair, and — this is the big one for FIFO workers — it's one of the few evidence-backed tools for improving deep sleep quality. After a 12-hour shift in the heat, your body is already thermally stressed. A controlled sauna session in the evening resets your core temp in a way that signals your brain to drop into deeper, more restorative sleep cycles.

On your R&R, aim for 3–4 sessions across the break. 15–20 minutes at 80–90°C. Get in, sweat it out, rehydrate properly after. Do that consistently and you'll come back on site sharper, less inflamed, and sleeping better from day one of your swing.

Stop treating your time off like a chance to just decompress. Treat it like a performance block. The sauna is part of that.

Drop a comment if you're already running sauna on your days off — keen to hear how you're programming it.
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18/07/2026

It's not how long you sleep. It's how deep.

Deep sleep (N3) is where your body repairs.

Fix the room. Fix the sleep.

Follow FIFO Strong for weekly shift work performance tips that actually work on site.

Most blokes on site are running around dehydrated and don't even know it. Not thirsty-dehydrated — we're talking 2–3% bo...
17/07/2026

Most blokes on site are running around dehydrated and don't even know it. Not thirsty-dehydrated — we're talking 2–3% body mass down before you've even noticed. That's enough to tank your reaction time, cloud your decision-making, and make a 12-hour shift feel like 16.

Here's what actually happens out there: you wake up, smash a coffee, head to the crib, do it again at smoko. You're sweating through a high-vis in 40-degree heat and the only fluid you've had is stuff that makes you p**s more. By the arvo shift handover you're cooked — headache, short fuse, foggy.

Fix is simple but you have to be deliberate about it:

→ 500ml of water first thing when you wake up — before coffee, before anything
→ Aim for pale yellow urine by smoko. Dark yellow means you're already behind
→ Electrolytes matter more than water volume in extreme heat — sodium keeps fluid in, plain water alone won't cut it
→ Set a reminder on your phone if you have to. Hydration doesn't happen by accident on a busy shift

You wouldn't run a machine without coolant. Stop doing it to yourself.

Drop a 💧 below if you're actually on top of this — or be honest and tell us what your site hydration looks like.
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