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PREP and DEFEND

PREP and DEFEND - Chris Ruano

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. 

Episodes
Muscle-Building Secrets Revealed: Protein Myths, Protein Farts, and the Food That BOOSTS GainsOctober 10, 2023
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Juggling the Clock: Mastering Work, Family, and Fitness in a 24-Hour DaySeptember 29, 2023
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How to Maximize Your Gains: The Ultimate Guide To Periodized FitnessSeptember 19, 2023
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New PREP and DEFEND Show Podcast 2023September 19, 2023
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Improving Life Balance with Ryan RodriguezDecember 05, 2022
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Fire Captain Don McLaughlin - Peer Support Firehouse DogsSeptember 14, 2022
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Summertime Status - Projects and Perspectives - Chris RuanoJune 13, 2022
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Higher Learning: Pursuit and Purpose with Firefighter Rob Perez May 31, 2022
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Engineering your own Success - Fire Engineer Mishel Harteni and his storyMay 16, 2022
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Kevin Welsh talks about - Injury, Family, Fitness, Work, RecoveryMay 11, 2022
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CrossFit Games Female Passionate about a FireFighter Career - Tori DowApril 25, 2022
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Michael Noyes - Big Money, then Dust to GloryApril 18, 2022
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Gym Comparison Garage vs. Globo - Noah and ChrisApril 11, 2022
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Firefighter Probation PearlsApril 04, 2022
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HotShot Wellness RealTalk - Ben Strahan - Hotshot SuperintendentMarch 28, 2022
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Father-Son and Friend - Oral Interview Tips & more - with Noah and DamienMarch 21, 2022
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US HOTSHOTS ASSOCIATION - Mike Alared - Dan Kleinman - Jimmie RochaMarch 14, 2022
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HotShot Up! - Line of Duty Death Charity Volleyball Tournament - Anthony PowersMarch 09, 2022
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Workout Programs for Firefighters and Fire Academy Fitness - Evan HalquistFebruary 28, 2022
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Establishing Your Identity Outside of Your Career - Tom HigginsFebruary 24, 2022
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A Warriors Perspective - Managing the MandateFebruary 07, 2022
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Prepared to Fight Fire - Working to be Your Best, Why Try - Julian SerranoJanuary 31, 2022
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Kevin and Roo Round 2 - Kevin Welsh - BMX Crashes and Slamming StimulantsJanuary 26, 2022
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Pre-Season Push - Moving forward in Fitness, Family, Leadership and moreJanuary 18, 2022
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Goon Or Die - Fitness and Coaching Story - Sam RuizJanuary 10, 2022
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