PREP and DEFEND
♦️ Helping busy men build lasting performance and resilience so they can better perform in their teams and families.
We believe all men are meant to master their performance and attitude as they emerge as leaders of 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.
"Our crazy First-Responder lifestyle makes it so difficult to improve our strength and physical performance.
Periodized-Hybrid training is a unique year-round fitness strategy that I discovered through years of leading wildland fire crews, as I struggled to stay prepared for fire-season not just once, but year after year.
By following this strategy, you’ll increase your strength and year-round performance, because its specially developed for the challenges and commitments of our first-responder lifestyle."
♦️ It is our honor and passion to equip workers and leaders with effective strategies to unlock powerful performance and positive attitudes.
https://www.prepdefend.com/
- Update frequency
- every 5 days
- Average duration
- 41 minutes
- Episodes
- 71
- Years Active
- 2021 - 2025
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 …
US HOTSHOTS ASSOCIATION - Mike Alared - Dan Kleinman - Jimmie Rocha
HOTSHOT SUPPORT - LEADERSHIP - LEARNING
Join us on this episode as we hear from US Hotshots Association board members
All 3 of our guests are former IHC Hotshot Superintendents;
Mike Alared - retired Su…
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 abou…
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…
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 …
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-…
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 Serran…
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'…
Pre-Season Push - Moving forward in Fitness, Family, Leadership and more
Prep and Defend Show No. 42
As 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 Pre…
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…
Mindful Mastery and Recovery - Yoga for First Responders - Olivia Mead
Our guest is Olivia Mead of YFFR
Yoga For First Responders
You'll learn more about:
- Warrior Mindfulness
- Recovery through Breathing and Focus
- How Yoga practice at work can benefit First Responders and Fir…
Becoming a Firefighter - The Preparation Journey - Megan Caranchini
🚒 What are the Steps to Become a Firefighter?
Check out this episode of the Prep and Defend Show and hear Megan Caranchini share about her preparation journey.
If you or anyone you know is interested …
Mando Culture - Entertaining the Overworked - John Hernandez SD Fire Brigade
🎙John Hernandez @sdfirebrigade
home of the infamous #MandoVan
A hilarious IG page on a mission to:
- Entertain the Fire Front with Humor & More
- Provide a Sanctuary for the Overworked
Prep and Defend S…
Off Duty Mental Fitness - with Travis Knabe and Charlie Brown
This episode features a conversation with Charlie Brown of Next Rung, Travis Knabe, and host Chris Ruano.
This show will encourage you to
- Check in and Meet-Up with teammates this winter.
- Continue to m…
Holiday Fitness Tips - Home Gym Shopping List - Fitness Challenge
🎄This Show will help set you up for success this Holiday Season
On this episode we provide info on these topics
- Holiday Training Tips
- Garage Gym Shopping List
- Pre-Season Training Priorities
- 3 Wee…
Goal Setting Benefits During Pre-Season - Developing Yourself and Personal Improvement
🤔💭 Be Smart while Goal Setting during your Off-Season or Pre-Season
On this show I share coaching and mentoring information about;
🗺 Goal Mapping and Goal Execution
The winter or off-season is the perfe…
Fitness Leadership, Accountability, and Fire Department Training - Dave Tebo
Dave Tebo is our co-host as we deep-dive into these topics and more...
- FIRE-UP Men's Leadership Program
- Fitness and Fire Academy Leadership
- Personal Accountability
- Nutrition and Fitness during the Holida…
First Fire Season on a Wildland Fire Crew - Lessons and Insights - Tyler Andrade
🔥
Tyler Andrade delivers and amazing and inspiring interview about Hard Work and Humility as he completed his First Fire Season as a member of a Wildland Fire Crew.
As a highly motivated Entrepreneur a…
Preparing for Promotion and Getting Hired - with Mark McCurdy and The Fire Officer Project
Are you preparing for the next step in your career?
I discovered Fire Captain Mark McCurdy as I was looking for helpful resources during my recent promotional process.
ON THIS SHOW;
You'll get help and…
The Great Outdoors - Perspectives and Mentors - with Steve Billings
🏔 This show is an insightful and open conversation all about sharing The Great Outdoors with others.
Guest Steve Billings is a husband and father with a passion for enjoying and sharing the great out…