PREP and DEFEND
Helping busy men build lasting performance and resilience so they can better perform in their teams and families.
Host Chris Ruano is an active professional Fire Captain with over 25 years of experience dealing with the challenges of high-demand stressful environments.
We believe all men are meant to master their performance and attitude as they emerge as leaders of their teams and families.
It is our honor and passion to equip workers and leaders with effective strategies to unlock powerful performance and positive attitudes.
Podcasting since 2021 • 65 episodes
PREP and DEFEND
Latest Episodes
Muscle-Building Secrets Revealed: Protein Myths, Protein Farts, and the Food That BOOSTS Gains
In this episode, our seasoned fire captain and host, Chris Ruano, takes you on a journey deep into the world of muscle-building secrets. Prepare to debunk protein myths, explore the science behind protein, and even navigate the awkward but real...
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Season 2
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Episode 4
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38:01
Juggling the Clock: Mastering Work, Family, and Fitness in a 24-Hour Day
Mastering Work, Family, and Fitness in a 24-Hour Day," this is a must-listen for anyone seeking to achieve a harmony between their personal and professional lives. Rushing from work to family responsibilities and finding time for fitness can of...
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Episode 2
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30:18
How to Maximize Your Gains: The Ultimate Guide To Periodized Fitness
Welcome to the ultimate guide to periodized fitness - the best way to maximize your strength gains! Periodized fitness is a highly effective training approach that allows you to strategically plan and organize your workouts to achieve specific ...
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Season 2
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Episode 1
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31:45