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
Fire Up Program - Live Leadership Event
📢 Special Announcement Episode!
The Prep and Defend Show host Chris “Roo” Ruano and The Fire you Carry Podcast hosts - Kevin Welsh and Nole Lilley have teamed up create…
The Fire-Up Program;
a weekend…
Daily Wins - Personal Leadership - Chris Ruano
🏅GETTING MORE PERSONAL DAILY WINS 🏅
Host Chris "Roo" Ruano gives provides recent Personal Leadership Perspective and Advise on continuing to meet personal goals and increase your "good" habits
- Rising E…
Mindset for Operational Engagement - Jeff Banman
Show 28 w/ Jeff Banman
On this show, we talk extensively about human performance and the “load on the system”,
which can come in many forms;
- Mental
- Physical
- Emotional
We discuss how we use them as gatewa…
Phases of Life and Fitness - Tips for Success
On this show;
Host Chris "Roo" Ruano will provide fitness and lifestyle tips to use during these
Phases of Your Life Journey...
- Pursuit of Your Career - 5 years
- New to your Career - 5 years on job
- Establ…
Tactical Dietician - Nutrition Strategies and Diet Tips - Susan Lopez
Susan Lopez is much more than a Registered Dietician,
as an Army Veteran and currently a military Special Operations Spouse,
she is passionate and experienced in
Tactical Nutrition and Performance.
Susa…
Firefighter Careers - What Nobody Told You - Mentor Series
Host Chris Ruano gives insight and a reality check of what to expect in a Fire Service career.
We discuss both the PITFALLS and PERKS of careers in the Fire Service.
What attracted you to your job?
Was…
Family Life Stuff - Outdoors, Work Ethic, and Cornhole - John Karayan
This episode is a great conversation between 2 family men; John Karayan and host Chris Ruano.
John Karayan, an avid outdoorsman and entrepreneur shares perspective and lessons on family, hobbies and …
Fall Season Fitness Workout Tips - Training Talk - Chris Ruano
What Workouts and Training should you focus on during the Fall Season?
- What exercises?
- How much Strength work?
- How much Endurance work?
- Why in the Fall?
Don't wait for the New Years, there are may…
Next Rung - Helping First Responders Battle Stress and Suicide - Charlie Brown
Charlie is a Co-Founder/ Co-Director of Next Rung, a non-profit with a mission to end firefighter suicide by providing free peer support and financial aid for licensed counseling and treatment center…
Workout with Sandbags - Training Talk - Chris Ruano
Why should you be performing Sandbag Workouts and Exercises as part or you Fitness Training Programs?
💪
On this show, host Chris Ruano explains why sandbags are his "go-to" for building well-rounded an…
Fire Academy Info and Preparation - Patrick Carrillo - Rio Hondo College Fire Academy
Guest Patrick Carrillo is a Fire Academy Instructor at Rio Hondo Fire Academy.
On this show we discuss everything that someone going into a Fire Academy needs to know.
- Requirements
- Education
- Prepar…
Measuring Fitness - Training Talk - Strength and Conditioning Tests - Chris Ruano
Many athletes that are newer to physical training and workouts may not be familiar with the practice of performing Physical Fitness Assessments.
On this show I will discuss
- The reason we should be as…
Leadership Phases and Lessons - Air Force, Jiu Jitsu and Fire Crews - Dave Tebo
Guest Dave Tebo and Host Chris Ruano discuss:
- PHASES OF LEADERSHIP
- Air Force Firefighter
- Jiu Jitsu experiences
- Fire Crew Leadership Lessons
- Leading our Kids
Dave Tebo currently leads teams as a Foreman on …
Over-Training - "Something has to Give" Training Talk - Chris Ruano
🥵 Have you ever felt like you were overtraining?
- Is your performance decreasing?
- Are you mentally “smoked” ?
These are just a couple of indicators that you could be overtraining or over-stressed.
Host C…
"So You Want To Be a Hotshot" Wildland Firefighter Stories and Reflections - Scott Mulvaney
Scott Mulvaney and host Chris Ruano discuss what's behind the release of Scott's new Book
Scott and Chris reflect on the experiences and life lessons t…
Consistency or Intensity - Achieving Goals and Mission Success
Host Chris Ruano provides insight and application as we use the tactics of Consistency and Intensity in various aspects of our lives.
Being Consistent or Intense is important in so many areas of life.
- …
FireGround Fitness - Planning and Adapting Fitness as Life Changes - Rayne Gray
This show is packed with insight on;
- Building Your Own Workout Programs
- Planning Your Health Around "the Long-Game"
Rayne Gray has been a Firefighter for over 23 years, working in every rank and current…
Injury and Illness; Planning for the Unexpected with Arcee Pyle
This show delivers on letting you know what you need to do in order to prepare your family and your finances in the event of an Injury or Illness to you or your loved ones.
This show will help you;
- Pre…
Doing Workouts vs. Training Sessions - Why you should Quit "Working-Out"
This show is part of our - FITNESS LEADERSHIP SERIES ...
in which we discuss fitness topics in a more educational format in order to give you tips, insights, and hacks as you look to lead yourself and…
Success Begins Everyday! and Normalizing Mental Wellness with Julian Serrano
🚒 Julian Serrano is a hard-charging Firefighter Paramedic in Florida.
He has and outstanding approach to being successful in life and what that truly means.
On this episode will provide great insight…