Shows
PREP and DEFENDRunning and Trail Running; Is it Even Tactical?🔥 Trail running isn’t just cardio—it’s combat conditioning for the real world.In this episode of Prep and Defend, Fire Captain Chris Ruano takes you through the tactical legacy of trail running—from ancient warriors and WWII mountain troops to modern wildland fire crews. You’ll hear how this time-tested training method builds leadership under fatigue, terrain-specific capacity, and mental clarity under pressure.Whether you're prepping for fire season, battling burnout, or seeking a mental reset—trail running is more relevant than ever.🎯 What You’ll Learn:The military and fireline history beh...2025-05-2623 minPREP and DEFENDYour Plan Is Only as Strong as Your Program♦️Free Customized PERIODIZED-HYBRID Training Guide...Your Plan Is Only as Strong as Your Program🔥 How to stop over-planning and start executing like a pro.🔥 Episode Summary:In this episode, Wildland Fire Captain Chris Ruano breaks down one of the most overlooked truths in fitness, leadership, and life: A solid plan won’t get you anywhere if your personal program—your routine—isn’t built to support it.Chris shares hard-earned lessons from years of leading elite wildland fire crews across Southern California and training alongs...2025-05-1214 minPREP and DEFENDBuilding Workouts that Work for You; a Periodized StrategyIn this episode of Prep and Defend, Wildland Fire Captain Chris Ruano breaks down how First Responders can use the Periodized Strategy to build smarter workouts, avoid burnout, and stay ready year-round.You’ll learn how to train in alignment with the seasons of your life and career—balancing strength, endurance, and recovery to perform when it matters most. This episode is your blueprint for consistent, effective training that supports both mission readiness and leadership at home.Train with Purpose, Lead with Strength! ♦️ Free Customized Periodized-Hybrid Training Guide Our cr...2025-04-2115 minPREP and DEFENDBreathing Through The Burn: Tactical Breathing Workouts for First RespondersOn this episode of Prep and Defend, host Chris Ruano—a wildland firefighter with over 25 years of field experience—shares a powerful training method tailored for first responders: breathing ladder workouts.Chris takes the lessons learned from decades on the fireline and brings them to your workouts—integrating tactical breath control into lifting, hiking, running, and gear-intensive training. Whether you're climbing ridgelines with a pack or pushing through post-shift runs, you’ll learn how to regulate your breath, manage your heart rate, and stay mission-ready under physical stress.This e...2025-04-1415 minPREP and DEFENDPlanning Your Fitness Like A PRO!♦️ Free Customized Periodized-Hybrid Training Guide ... Plan Your Professional Fitness Strategy ! ... It can be difficult and confusing to figure out how First Responders and develop a successful fitness routine, that delivers consistent strength gains and endurance results.host Chris Ruano gives unique and helpful perspective and insights on how to plan your fitness as a professional and not a rookie. ... Pros and Cons of Constant Variety vs. Cyclical Training? Why I stopped doing CrossFit?Are Elite Military Fitness Programs good for First-Responders? ... Answers to these questions and more on this e...2025-04-0714 minPREP and DEFENDHybrid Training; is it Hype or Hack?♦️ Free Customized Periodized-Hybrid Training Guide ... What the heck is Hybrid-Training? ... host Chris Ruano gives unique and helpful perspective and insights on all things Hybrid training. ... Is it hype? Is it a trendy gimmick?is there actually a good reason to do it?is it even possible for the everyday first responder? ... Chris has extensive experience using various strength and conditioning methods during his several years of leading wildland fire crews in Southern California. ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so difficult to improve o...2025-04-0317 minPREP and DEFENDWelcome Back - What Now?♦️Free Customized Periodized-Hybrid Training Guide ... In this episode Chris Ruano welcomes you back and shares tools to equip hard-working first responders and leaders with tools to unlock peak physical performance, and build a leadership legacy that lasts. ... Chris Ruano, is an active Wildland Fire Captain with over 25 years of experience navigating the challenges of a high-stress first responder lifestyle—both on and off duty. ... ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so difficult to...2025-04-0313 min
House of Roberts PodcastThis One Is For The Dads.In this episode, Michael talks about fatherhood with two of his friends, who are also incredible dads, Stephen Campos and Chris Ruano. Every dad needs to hear the wisdom that is shared in this episode!2024-11-191h 11
CLIP DE TEATRE«Turisme rural»Qui no canta els seus mals no espanta. Crítica teatral de l'obra «Turisme rural», de Jordi Galceran. Intèrprets: Joel Cojal, Anna Güell, Ivan Labanda, Mireia Portas i Lluís Villanueva. Espai escènic: Max Glaenzel. Disseny il·luminació: Kiko Planas. Espai sonor: Jordi Bonet. Disseny de vestuari: Nídia Tusal. Caracterització: Núria Llunell. Assessoria màgica: Sergi Buka. Coordinació tècnica: Pere Capell - AP7. Tècnic de so: Efrén Bellostes. Tècnic de so: Enric Alarcón. Vols: Accialt. Auxiliar de maquinària: Clara Ruiz. Construcció d'escenografia: Taller d'escenografia Jorba-Miró. Ajudant d'escenografia: Josep Iglesias. Il·lustració del carte...2024-09-2607 min
ANDREU SOTORRA / ESCRIPTOR I PERIODISTA«Turisme rural»Qui no canta els seus mals no espanta. Crítica teatral de l'obra «Turisme rural», de Jordi Galceran. Intèrprets: Joel Cojal, Anna Güell, Ivan Labanda, Mireia Portas i Lluís Villanueva. Espai escènic: Max Glaenzel. Disseny il·luminació: Kiko Planas. Espai sonor: Jordi Bonet. Disseny de vestuari: Nídia Tusal. Caracterització: Núria Llunell. Assessoria màgica: Sergi Buka. Coordinació tècnica: Pere Capell - AP7. Tècnic de so: Efrén Bellostes. Tècnic de so: Enric Alarcón. Vols: Accialt. Auxiliar de maquinària: Clara Ruiz. Construcció d'escenografia: Taller d'escenografia Jorba-Miró. Ajudant d'escenografia: Josep Iglesias. Il·lustració...2024-09-2607 minPREP and DEFENDMuscle-Building Secrets Revealed: Protein Myths, Protein Farts, and the Food That BOOSTS GainsIn 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 phenomenon of 'protein farts.' Yes, they're a thing, and you're not alone!Discover the critical role of protein in muscle growth and why not all protein sources are created equal. We delve into the pros and cons of animal-based and plant-based proteins, revealing which options are your best allies on your fitness journey.Did...2023-10-1038 minPREP and DEFENDJuggling the Clock: Mastering Work, Family, and Fitness in a 24-Hour DayMastering 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 often feel overwhelming, but fear not! Our practical insights will empower you to take control of your schedule and maximize your productivity without compromising on the quality of your family life or your own well-being. Discover time management techniques that will enable you to allocate dedicated slots for work, quality family time, and invigorating workouts. ♦️ Free Customized Period...2023-09-2931 min
PREP and DEFENDHow to Maximize Your Gains: The Ultimate Guide To Periodized FitnessWelcome 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 goals. In this episode, we go into explain linear periodization in detail so that you can start maximizing your strength training, save time and learn how to build muscle fast. Let's get that garage strength working so that you can overcome fitness and weight loss plateaus! Learn more about our periodized fitness, nutrition, and le...2023-09-2033 minPREP and DEFENDNew PREP and DEFEND Show Podcast 2023This 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 Teams, Crews and Families"Coach Roo" discusses his refined focus toward his mission to provide real world strength and conditioning programs as well as Leadership and Coaching resources.This episode emphasizes the synergy of fitness, leadership, and mental resilience. ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so diff...2023-09-1911 min
Prepared To Fight Fire PodcastEP. 10 Be A Professional Ft. Chris RuanoSend us a textChris is an active, professional Fire Captain with over 25 years of experience in the Fire Service, currently leading Municipal and Wildland Crews in Southern California. Chris has been training exclusively at Fire Dept facilities, outdoors, or his home garage gym for over 15 years. Chris’ passion for mentoring and coaching has caused him to create effective and high-quality fitness programs for the arduous lifestyle of Fire Service Athletes. Chris has been married for 21 years to his wife Natalie, and they are raising two young men Joseph and Noah.2023-07-0445 min
PREP and DEFENDImproving Life Balance with Ryan RodriguezGain 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 BalanceRescources for leading at work and at homeJoin host Chris Ruano as he and Ryan Rodriguez provide valuable insight and tools for you to continue to evaluate life's current priorities and ways you can increase your success. ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so difficult to improve our strength and physical performance. Pe...2022-12-0554 minPREP and DEFENDFire Captain Don McLaughlin - Peer Support Firehouse DogsJoin the conversation with Fire Captain Don McLaughlin @firehousedog_avaas he shares about;Firehouse DogsPeer Support and Mental WellnessUS Marine Corps ServiceAdventure RacingLeadershipand moreThe following are the links to support the foundations that train and prepare the 6 peer support dogs that “DonnyMac” mentions in this episode:“Ava” the Firehouse dog@firehousedog_avahttps://pawsforlifek9.org/“Echo” the Dog@echothefiredog@22tozerodogshttps://www.patrioticservicedogfoundation.org/donate.html“Tiller” and “Ember”@vipdogteamshttps://vipdogteams.org/“Milo” and “Jackson”@perform...2022-09-1543 minPREP and DEFENDSummertime Status - Projects and Perspectives - Chris RuanoSummertime 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. ♦️ Free Customized Periodized-Hybrid Training Guide 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...2022-06-1328 minPREP and DEFENDHigher Learning: Pursuit and Purpose with Firefighter Rob PerezOn 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 education.Over the last 5 years Rob has obtained his Bachelorette Degree, Teaching Credential, Masters Degree, and is now currently working on his Doctorate at USC.He provides great insight and perspective in all areas of life, enjoy episode 058!Rob Perez also serves on Board for the Veteran Funded non-profit Hydro Theory ♦️ Free Customized Period...2022-05-311h 02
PREP and DEFENDEngineering your own Success - Fire Engineer Mishel Harteni and his storyThe most determined guy I have ever met! That is Firefighter Specialist Mishel Harteni.If you consider yourself highly motivated, willing to push through challenges to achieve your goals, you may think again once you hear this man's story.Immigrating to US as a refugee from the Middle East presented unique challenges for Mishel as he passionately pursued a career in the fire service.Hear his inspiring story as he went from learning english to fighting fire in a few short years. 2022-05-1646 minPREP and DEFENDKevin Welsh talks about - Injury, Family, Fitness, Work, RecoveryThis 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. ♦️ Free Customized Periodized-Hybrid Training Guide 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 foll...2022-05-111h 03PREP and DEFENDCrossFit Games Female Passionate about a FireFighter Career - Tori DowTori 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 insight from Tori and her unique athletic and work history.Tori and host Chris Ruano discuss;- CrossFit- Teen Sports- Fitness Programs- The New Firefighter Workforce and more Fire Career mentorshipYou can Follow Tori Dow in IG ♦️ Free Custom...2022-04-2541 minPREP and DEFENDMichael Noyes - Big Money, then Dust to GloryAre 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". Follow Mike as he prepares to take on an upcoming Baja 1000 race.IG: @michaelnoyes7 ♦️ Free Customized Periodized-Hybrid Training Guide 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 stra...2022-04-181h 03PREP and DEFENDGym Comparison Garage vs. Globo - Noah and ChrisOn this episode ♦️ Free Customized Periodized-Hybrid Training Guide 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...2022-04-1131 minPREP and DEFENDFirefighter Probation PearlsCongratulations! 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 their Training Academy?This show is full of helpful tips and perspectives around probationary firefighter work habits and routines. ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so difficult to improve our strength and physical performance. Periodized-Hybrid Training is a unique year-round fitne...2022-04-0439 min
PREP and DEFENDHotShot Wellness RealTalk - Ben Strahan - Hotshot SuperintendentThis 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 breakthrough If you're looking for some hope or some help, listen to this episode and head over check out resources and projects Ben Strahan is involved with.IG: @BenStrahan@wildlandwellnessfoundation ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so difficult to improve our2022-03-2839 min
PREP and DEFENDFather-Son and Friend - Oral Interview Tips & more - with Noah and DamienA 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 Damien give a unique perspective as we dive into these topics.- Oral Interview Tips- Fitness Motivation- Sources of Motivation- Firefighter Preparation InfoSpecial thanks to @bedroskeulian @raycashcare and @byronovenstone for their mentorship at the @squireprogram Father-Son Event ♦️ Free Customized Periodized-Hybrid Training Guide 2022-03-2144 min
PREP and DEFENDUS HOTSHOTS ASSOCIATION - Mike Alared - Dan Kleinman - Jimmie RochaHOTSHOT 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 IHCDan Kleinman - retired Supt of Fulton IHCJimmie Rocha - retired Supt of Rio Bravo IHCThe mission of the US Hotshots Association is to support the mission of all Hotshot Wildland Firefighters- Past- Present- and FutureThis episode if full of valuable...2022-03-141h 05
LIVETHEFUELPrep and Defend with Firefighter Chris RuanoHotshot Life, Fire Fitness, Injury Comebacks, and more:
Chris Ruano currently serves on and leads teams in the Wildland and Municipal Fire-Service in Southern California. Having served as a Forest Service Hotshot and more recently, as a leader on Wildland and Municipal fire crews; “Roo” is especially passionate about fitness leadership and training methods. He draws his unique perspective from serving over 23 yrs in the Fire-Service. Chris is on a mission to build and equip firefighters and their leadership to be the most Capable, Functional, and Durable personnel on the fireground and beyond.
"I am currently mentoring and coac...2022-03-111h 04
PREP and DEFENDHotShot Up! - Line of Duty Death Charity Volleyball Tournament - Anthony PowersWe 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, and what led Anthony and others to found the HotShot Up event and charity.HotShot Up is a non-profit Volleyball event to support firefighter Line-of-Duty-Deaths and the hardships that surround them.The 2022 Hotshot Up Volleyball Tournament is held each year in Ventura California.This years HotShot Up Volleyball Tournament will...2022-03-091h 24