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.
Episodes
65 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
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New PREP and DEFEND Show Podcast 2023
This episode discusses our new podcast format and what you can expect.We describe in more detail Our Goal building and equipping Purpose Driven Men to become more;- Capable - Functional - Durable for their Tea...
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Season 2
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Episode 0
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10:34
Improving Life Balance with Ryan Rodriguez
Gain helpful insight and strategies for tackling life's challenges from a Firefighter perspective with Ryan Rodriguez of Ignited Firefighter.On this episode we discuss.Improving Life Balan...
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52:51
Fire Captain Don McLaughlin - Peer Support Firehouse Dogs
Join the conversation with Fire Captain Don McLaughlin @firehousedog_avaas he shares about;Firehouse DogsPeer Support and Mental WellnessUS Marine Corps ServiceAdventure Racing
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42:03
Summertime Status - Projects and Perspectives - Chris Ruano
Summertime Status report. Early summer provides its own set of challenges and opportunities; listen here to hear what those are from a Structure fire dept perspective as well as a Wildland agency perspective.
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27:07
Higher Learning: Pursuit and Purpose with Firefighter Rob Perez
On this episode, we hear great perspective form Firefighter Rob Perez. As if being a full-time firefighter, husband and father of three, weren't keeping him busy enough; Rob Perez has been challenging himself by completing higher ...
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Episode 58
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1:00:45
Kevin Welsh talks about - Injury, Family, Fitness, Work, Recovery
This episode we check in with Kevin Welsh and hear what he has plans for as he returnes to the Fire Station after his recent surgery and time off.
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Episode 56
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1:01:52
CrossFit Games Female Passionate about a FireFighter Career - Tori Dow
Tori Dow has is on a fascinating journey. At a very young age she is already known for these amazing feats;- Female CrossFit Games Athlete- Welder by Trade- Pursuing a Fire CareerOn this episode we get great ins...
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Episode 55
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39:49
Michael Noyes - Big Money, then Dust to Glory
Are you looking for adventure and true purpose?Well if you're not, go ahead and skip this episode.Our guest Michael Noyes explains why stepped away from a from multiple 7-figure opportunity after a unique "desert experience". Fo...
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1:02:35
Firefighter Probation Pearls
Congratulations! You have met the minimum standard; guess what...Nobody cares.How will you establish your reputation?What in the world are the expectations of Firefighters when they report for duty after completing thei...
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Episode 52
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38:19
HotShot Wellness RealTalk - Ben Strahan - Hotshot Superintendent
This episode is Real-Talk and perspective from active Hotshot Superintendent :Ben Strahan- What is a Hotshot?- What Mental and Lifestyle Challenges do Hotshots deal with?- Hear from Bens story of Mental wellness low points and b...
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Episode 51
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37:59
Father-Son and Friend - Oral Interview Tips & more - with Noah and Damien
A Father, a Son and a Friend is who you'll hear from on this episode as we discuss Oral Interview Preparation Tips and beginning a Fitness Lifestyle as a Student.Two great highly motivated young men are guests on this episode;Noah and D...
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Episode 50
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42:44
US HOTSHOTS ASSOCIATION - Mike Alared - Dan Kleinman - Jimmie Rocha
HOTSHOT SUPPORT - LEADERSHIP - LEARNINGJoin us on this episode as we hear from US Hotshots Association board membersAll 3 of our guests are former IHC Hotshot Superintendents;Mike Alared - retired Supt of Bear Divide IHC...
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Episode 49
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1:03:51
HotShot Up! - Line of Duty Death Charity Volleyball Tournament - Anthony Powers
We hear from Anthony powers of Hotshot Up!He is a longtime Wildland firefighter and US Forest Service Hotshot that is now serving on a Municipal Fire Agency in Southern California.We get to hear about the HotShot lifestyle and Family, a...
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Episode 48
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1:23:16
Workout Programs for Firefighters and Fire Academy Fitness - Evan Halquist
Evan Halquist is on for Show 47 and we talk about FireFighter Academy Fitness.Fire Captain Evan Halquist is on a mission to help improve the Fitness and Training for those entering a Recruit Training Academy, and Firefighters operating ...
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Episode 47
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56:26
Establishing Your Identity Outside of Your Career - Tom Higgins
This episode is a great conversation and perspective on Leadership, Career success, and personal fulfillment.Guest Tom Higgins has recently retired as Commander on the Police Department he served on for several years.Tom shares abou...
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Episode 46
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1:00:49
A Warriors Perspective - Managing the Mandate
On this show we talk to Fire Captain Andy Lawrence.Andy talks to us about the toll that the mandate is having in the Firehouse and how he is helping others cope with the craziness.Any Lawrence is co-host of the new"A Warrior...
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Episode 45
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51:14
Prepared to Fight Fire - Working to be Your Best, Why Try - Julian Serrano
Julian Serrano is on a mission to mentor and equip the next generation to be the best in their class through his "Prepared to Fight Fire" mentorship and coaching program.On this episode Julian Serrano and Host Chris Ruano discuss the fo...
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Episode 44
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46:35
Kevin and Roo Round 2 - Kevin Welsh - BMX Crashes and Slamming Stimulants
Lots of laughter in this fun conversation with Kevin.Kevin Welsh is the Co-Host of The Fire You Carry Podcast and on this episode he plays Co-Host on the Prep and defend Show.These two discuss Kevin's Recent BMX crash and talk a...
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Episode 43
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32:35
Pre-Season Push - Moving forward in Fitness, Family, Leadership and more
Prep and Defend Show No. 42As we approach springtime, before we know it, we find ourselves in the "Pre Season Push". Host Chris "Roo" Ruano provides useful New-Yeas info and insight for- Physical Preparation- Family Prep...
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Episode 42
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35:48
Goon Or Die - Fitness and Coaching Story - Sam Ruiz
On this episode Sam Ruiz talks about helping his Fire Academy Classmates with physical fitness training and how that grew into a passion for coaching and creating a fitness community.Sam Ruiz owned a CrossFit gym, and he is now in the p...
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Episode 41
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55:16
