Shows
PREP and DEFEND3 Summer Workout Tactics for First Responders🔥 3 Crucial Summer Fitness Tactics for First Responders | AirAttack Hybrid Training PhaseStruggling to stay consistent with your workouts during fire season, vacation, or chaotic summer shifts? In this episode of Prep and Defend, Wildland Fire Captain Chris Ruano reveals 3 proven Periodized Hybrid Training strategies specifically designed to help tactical athletes stay strong, mobile, and mission-ready through the hottest and busiest months of the year.👊 Whether you're a firefighter, first responder, or hard-working dad with a wild summer schedule—this is the summer fitness strategy you've been looking for.In thi...
2025-07-2414 minPREP 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 our
2022-03-2839 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
PREP and DEFENDWorkout Programs for Firefighters and Fire Academy Fitness - Evan HalquistEvan 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 in Fire Stations.This episode will help you learn how the "R.E.S.T." method can help you optimize and elevate your overall fitness.We discuss- Kettlebells vs Sandbags- Workouts vs. Programs- Recruit Firefighter Training - Challenges - SolutionsHere are links to learn more...
2022-02-2857 min
PREP and DEFENDEstablishing Your Identity Outside of Your Career - Tom HigginsThis 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 about the challenges that come with leaving a job or routine of several years and how important is is to maintain balance in life and an identity outside of your career.This episode will help anyone facing difficulties when its time to make a big change or transition in their career. ♦️ Free Customized Periodized-Hybrid Training Guide Ou...
2022-02-241h 02
PREP and DEFENDA Warriors Perspective - Managing the MandateOn 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 Warriors Perspective Podcast"You will find this episode very informative and insightful especially if you are in contact with anyone being forced to choose between keeping their career or complying with the recent CDC mandates. If you'd like hear more on this topic; listen to the "A...
2022-02-0752 min
PREP and DEFENDPrepared to Fight Fire - Working to be Your Best, Why Try - Julian SerranoJulian 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 following;- Working to be the top of your class... Why and Who cares?- What is the "information gap" that new firefighters are missing?- Should firefighters perform a "workout" in full gear? You can get top notch New-Firefighter coaching from Julian Serrano by visiting;PreparedToFightFire.comand
2022-01-3147 min
PREP and DEFENDKevin and Roo Round 2 - Kevin Welsh - BMX Crashes and Slamming StimulantsLots 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 about a variety of topics such as;the challenges of fire department staffing, coffee, tobacco, and living the "civilian" life.The two also discuss how you can join Kevin and Roo in person at the Fire Up Program.This episode is great motivation to keep you going in...
2022-01-2633 minPREP and DEFENDPre-Season Push - Moving forward in Fitness, Family, Leadership and morePrep 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 Preparation and Perspective- Training and Education PrioritiesIn this episode I mention Zander Fryer's "SYDLIC" book@zanderfryer ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so difficult to improve our strength and physical performance. Periodized-Hybrid Trai...
2022-01-1837 min
PREP and DEFENDGoon Or Die - Fitness and Coaching Story - Sam RuizOn 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 process of opening a new gym called "Goon HQ".As an athlete and coach, Sam has learned that the success of a gym or program is the result creating a great community. His community of "Goons" has evolved into a brand of its own.If you'd like elite level fitness...
2022-01-1056 min
PREP and DEFENDMindful Mastery and Recovery - Yoga for First Responders - Olivia MeadOur guest is Olivia Mead of YFFRYoga For First Responders You'll learn more about:Warrior MindfulnessRecovery through Breathing and FocusHow Yoga practice at work can benefit First Responders and Firefighter AthletesYogaShield Yoga For First Responders is providing vital emotional wellness and mental-resiliency training in academy settings, inservice trainings, and community- based programs. Yoga For First Responders provides a pro-active skill set to law enforcement, fire service, corrections, dispatchers, and others serving their communities, to process stress, build resilience, and enhance job performance. Here's the links to more Mindfulness an...
2022-01-0358 min
PREP and DEFENDBecoming 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 in a Fire Service Career, you'll definitely want to share this episode of ;👨🏻🚒 - the Prep and Defend Show - a Fire Service, Fitness, and Leadership PodcastThis Video Podcast is Hosted by Fire Service Mentor Chris Ruano.Watch on YouTube 🔗in BioGUEST: Megan Caranchini shares her strategies and insights for being a well rou...
2021-12-2752 min
PREP and DEFENDMando Culture - Entertaining the Overworked - John Hernandez SD Fire Brigade🎙John Hernandez @sdfirebrigadehome 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 Show No.38 is a fun discussion around the "Mando Culture"."Mandos" are days in which firefighters are forced to work extra 24 hour shifts.These extra shifts are involuntary and are caused by a lack of staffing on many fire department agencies.The issue of overworked firefighters is a difficult issue facing Fire Departments and the...
2021-12-2053 min
PREP and DEFENDOff Duty Mental Fitness - with Travis Knabe and Charlie BrownThis 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 make group meetings and fitness a priorityRemove the stigma in pursuing mental wellness Join us on the next Fire-Up Program on Feb 8, 9, 10th.During the winter months many seasonal employees can feel isolated and alone. For this reason it's important to make time to check in and me et-up with those in need of some camaraderie.Access more mental wellness resources fro...
2021-12-1352 min
PREP and DEFENDHoliday 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 Week Fitness ChallengeJoin us for our Holiday / New Year Fitness Challenge Participate Solo or get Team Together and Build Camaraderie as you complete various Strength and Conditioning workouts.🔗 Fitness Challenge Link in Prep and Defend LINKTREE 🔗 ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so difficult to improve o...
2021-12-0634 min
PREP and DEFENDGoal Setting Benefits During Pre-Season - Developing Yourself and Personal Improvement🤔💭 Be Smart while Goal Setting during your Off-Season or Pre-SeasonOn this show I share coaching and mentoring information about;🗺 Goal Mapping and Goal ExecutionThe winter or off-season is the perfect opportunity to start looking ahead to develop yourself for your next challenge, your next year, or your next busy-season.It takes planning and intention in order to grow and improve in these areas of life;- Professionally- Physically- PersonallyThis episode will help you: 🗺 Set your next Goals🎬 Take Action Today🏅Stay Successful dur...
2021-11-2926 min
PREP and DEFENDFitness Leadership, Accountability, and Fire Department Training - Dave TeboDave Tebo is our co-host as we deep-dive into these topics and more...FIRE-UP Men's Leadership ProgramFitness and Fire Academy LeadershipPersonal AccountabilityNutrition and Fitness during the HolidaysIn addition to this great episode, you can also hear more from Dave Tebo on Show #18.Who is Dave Tebo?Husband FatherFire FighterFire Crew SupervisorJiu Jitsu Competitor Recruit Fire Academy Instructor ♦️ 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...
2021-11-2251 min
The Fire Officer ProjectEpisode 4 - First Day as the Company OfficerSend us a textAn update and some recent news about the podcast. In this episode we will discuss what it is like Day 1 as a Company Officer. Topics included are:- Getting ready before the promotion happens- Time Management- My first day (and why I wanted to demote)- How to get ready for the front seathttps://www.instagram.com/prep_and_defend was gracious enough to have me on his podcast recently - Episode 32. Click the link to follow Chris Ruano on Instagram as well...
2021-11-2045 min
PREP and DEFENDFirst 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 and Athlete, Tyler shares his unique perspective and experience of going way outside of his comfort zone and joining a Wildland Firefighting Crew. Tyler shares how he prepared himself mentally and physically and what is working for him as he gets used to the crew life.You can find Tyler at ... Absolute Flex AppealYou can follow...
2021-11-151h 03
Connectable PodcastEpisode 51- Tyler AndradeTyler Andrade is the owner of Absolute Flex Appeal and a wild land fire fighter. He joins the show to talk about:-How he got started as a wild land fire fighter-How wild land fire fighting has improved his leadership-The emotional and physical battle that wild land fire fighters deal with on a daily basis-Entrepreneurs being real on social media-The challenges of coming back to "normal" lifeOur goal for this podcast is to make everyone more Connectable. Each week we will share...
2021-11-091h 04
PREP and DEFENDPreparing for Promotion and Getting Hired - with Mark McCurdy and The Fire Officer ProjectAre 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 insights on these topics and more;The promotional MindsetExperience or EducationHow to find a mentorGetting Hired vs Getting PromotedFor the last 4 years Captain McCurdy has been developing and building a program that prepares personnel for the duties and responsibilities of promoting to the rank of Fire Captain.
2021-11-0856 min
The Fireground Fitness Podcast, Rayne GrayEp.70 Prep and Defend w/ Chris RuanoFrom wildland to urban structure, firefighting takes thoughtful and engaged leadership. In episode 70 Captain Chris Ruano and I discuss the demands that exist on the fire ground and how to prepare oneself for the rigors and expectations of the job.
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 th...
2021-11-081h 00
PREP and DEFENDThe 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 outdoors.Steve shares about his time as and backpacking guide and how outdoor experiences provide some of the best moments and lessons that we can share with others.Steve also shares about his path to a career that allows him to serve and lead teams for a world renowned outdoor gear company based in Ventura California.This episode is key...
2021-11-0158 min
PREP and DEFENDFire 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 long, fire-themed personal leadership experience.Learn about this life-changing Men’s Live Event known as ….“The FIRE-UP Program” 🔥☝🏼 🎙—— on this episode ——🎙The trio of Kevin Welsh, Nole Lilley, and Chris Ruano have a great conversation about how these two men helped the Prep and Defend Sh...
2021-10-2533 min
The Fire You Carry060: The Fire Up Program With Chris Ruano Of Prep & Defend. Exciting Announcement Of A Life Changing Live Event We Are Working On.In this special episode, we are partnering with Chris Ruano of the Prep and Defend Show! Together the three of us have a great conversation about how The Fire You Carry helped Chris launch his own podcast. Chris shares how his recent injury has been a blessing in disguise. And finally, we talk about our upcoming weekend live event for men, known as The Fire Up Program. This weekend event will be a Fire Service inspired experience that will provide opportunities for men to: Overcome physical challengesPush through mental roadblocksLearn leadership perspectives from fire service leadersDevelop personal leadershipIgnite the...
2021-10-2533 min
PREP and DEFENDDaily 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" habitsRising EarlyNutrition RoutineFamily TimeIt doesn't matter whether your life season is "typical" or "extra-ordinary" chances are that you can find a way to win more often on your own Personal Program. On this episode, I encourage you to continue to improve and pursue your goals so the you can be more effective and efficient. ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it s...
2021-10-2122 min
PREP and DEFENDMindset for Operational Engagement - Jeff BanmanShow 28 w/ Jeff BanmanOn this show, we talk extensively about human performance and the “load on the system”, which can come in many forms;MentalPhysicalEmotional We discuss how we use them as gateways to expand capabilities and observe more accurate behaviors under stress, and also how sandbag training in particular is perfectly suited for that.Jeff Banman is a recognized leader in the area of human performance and human behavior in high-stress environments. With over 30 years of experience across multiple domains including;Fire ServiceUS Army Special Operations CommandCentral Intelligence Agency Jeff...
2021-10-1855 min
PREP and DEFENDPhases of Life and Fitness - Tips for SuccessOn 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 yearsNew to your Career - 5 years on jobEstablished In Your Career - 10- 20 years on jobEnd of Career - 5 years remaining on the job ♦️ 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...
2021-10-1422 min
PREP and DEFENDTactical Dietician - Nutrition Strategies and Diet Tips - Susan LopezSusan Lopez is much more than a Registered Dietician, as an Army Veteran and currently a military Special Operations Spouse,she is passionate and experienced inTactical Nutrition and Performance.Susan Helps MilitaryVeteransLaw Enforcement OfficersFirefighters Perform at Higher LevelsSusan Lopez is certified as MS, RD, CSSD, TSAC*FOn this episode we will coverNutrition Tips and StrategiesTactical Athlete Nutrition Periodized Approach to NutritionSummer Season and "Fire Season" NutritionLearn More from Susan Lopez 🔗👇@Tactical.Dietitian on InstagramTactical Dietitian Information and Nutrition...
2021-10-1149 min
PREP and DEFENDFirefighter Careers - What Nobody Told You - Mentor SeriesHost 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 it...LifestyleDays Off Pay Benefits Fun On this show I discuss some pros and cons of these and other "perks" to fire jobs. ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so difficult to improve our strength and physical performance. Periodi...
2021-10-0829 min
PREP and DEFENDFamily Life Stuff - Outdoors, Work Ethic, and Cornhole - John KarayanThis 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 work ethic.John Karayan is - Husband and Father of 4 - Spencer Makenzie's Restaurant owner- Creator of the worlds largest corn hole tournament "The Throwdown"- Passionate Outdoorsman; Bass Fishing and Hunting- Great example of Work Ethicyou can find out more about John and his projects at;@bassgrinder101@spencermakenzies#thethrowdown Corhole Tournament@westenoutdoornews
2021-10-0445 min
PREP and DEFENDFall Season Fitness Workout Tips - Training Talk - Chris RuanoWhat 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 reasons that the Fall season should be the launching pad for your year-round fitness.This episode is a pre-recorded webinar and Q&A session on this topic of Fall Season Training with host Chris "Roo" Ruano ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so diffi...
2021-09-3039 min
PREP and DEFENDNext Rung - Helping First Responders Battle Stress and Suicide - Charlie BrownCharlie 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 stays. Charlie Brown is an Engineer Paramedic with the Glendale Fire Department in Southern California. He's been in the fire service for a total of 14 years, 12 of those as a firefighter. https://www.nextrung.org/https://www.facebook.com/nextrungfireIG: @next_rung ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so difficult to ...
2021-09-271h 16
PREP and DEFENDWorkout with Sandbags - Training Talk - Chris RuanoWhy 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 and functional Outdoor Athletes.🏔Sandbag Training can be incorporated into your workout sessions in a variety of ways. You should be using sandbags as part or your;Warm-up and Workout PrepCore BuildingAccessory WorkStrength TrainingMetConsStrongman and Functional WorkVisit the Prep and Defend YouTube channel forSandbag training demos , gear reviews, and exercise videos👇Prep a...
2021-09-2328 min
PREP and DEFENDFire Academy Info and Preparation - Patrick Carrillo - Rio Hondo College Fire AcademyGuest 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- Preparation- Advice and PerspectiveIf you or someone you know has ever shown interest in a Fire Service Career, this episode is a great resource.🔗 links for Rio Hondo College Fire Academy👉 RioHondoFire.com👨🏻🚒 Instagram @rio_hondo_fire_academy ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifes...
2021-09-2059 min
PREP and DEFENDMeasuring Fitness - Training Talk - Strength and Conditioning Tests - Chris RuanoMany 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 assessing and assessing our physical performance- When to perform an assessment- Which assessments do I recommend- What to do with the data we collectAlso, I will explain purposes and ways to interpret your performance results and what are the next steps to improve;After performing an assessment, Record the dataEvaluate your cu...
2021-09-1728 min
PREP and DEFENDLeadership Phases and Lessons - Air Force, Jiu Jitsu and Fire Crews - Dave TeboGuest Dave Tebo and Host Chris Ruano discuss:PHASES OF LEADERSHIPAir Force FirefighterJiu Jitsu experiencesFire Crew Leadership LessonsLeading our KidsDave Tebo currently leads teams as a Foreman on Fire Crews in SoCal.He shares his experiences and lessons learned as:Air Force FirefighterJiu Jitsu athlete Municipal FirefighterFire Crew Supervisor FatherThis episode is full of leadership perspective from an inspiring man and gifted athlete.follow Dave Tebo on Instagram @tebobjj ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so difficult to improve our...
2021-09-131h 00
Forged by FIRE with Ryan RodriquezEpisode 141 - Prep and Defend with Chris RuanoChris Ruano works in the southern California region as a Captain, where he is dedicated to the tactical approach to firefighting and doing what it takes to be physically capable to do the job.
Being a firefighter in southern California offers a dynamic challenge of not only being well-versed in structural firefighting, but there is a BIG emphasis on and a need for wildland firefighting tactics and strategy. With "seasonal" fire threats that demand firefighters to have dynamic resiliency when it comes to physical performance, Chris offers some insight as to how we can in...
2021-09-1054 min
PREP and DEFENDOver-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 Chris Ruano discusses this topic and what you can do to get back on track.🤔Stress can be physical or mental and your ability to endure more stress does not mean that you are more fit or more resilient.Overtraining is when we add physical stress to the point that we are not yielding positive physical or performance results.
2021-09-0919 min
PREP and DEFEND"So You Want To Be a Hotshot" Wildland Firefighter Stories and Reflections - Scott MulvaneyScott Mulvaney and host Chris Ruano discuss what's behind the release of Scott's new Book"So You Want To Be a Hotshot" available on AmazonScott and Chris reflect on the experiences and life lessons that both have gained while serving and working on Hotshot Crews.Founder of the Lifestyle Brand and podcast LIVETHEFUEL, Scott Mulvaney escaped corporate life to serve as a USFS Hotshot Wildland Firefighter. Scott recently published his first book on Amazon titled, “So You Want To Be A Hotshot”. This new book is available in Kindle ebook and Paperback forma...
2021-09-0656 min
PREP and DEFENDConsistency or Intensity - Achieving Goals and Mission SuccessHost 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.Personal FitnessFinanceProfessional DevelopmentPromotion Family/Relationship Build credibility over timeMaking up lost ground ♦️ 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...
2021-09-0124 min
PREP and DEFENDFireGround Fitness - Planning and Adapting Fitness as Life Changes - Rayne GrayThis show is packed with insight on;Building Your Own Workout ProgramsPlanning Your Health Around "the Long-Game"Rayne Gray has been a Firefighter for over 23 years, working in every rank and currently serving as a Division Chief for the City of Phoenix. He is the host of the Fireground Fitness podcast, a US Marine veteran, an avid outdoorsman, public speaker, Father and Husband.🚒Gray has spent his life pushing the boundaries of physical discomfort, running ultradistance events of all types, climbing granite walls, getting chocked to the edge of life in Jiu Jitsu tournaments and has...
2021-08-3053 min
PREP and DEFENDInjury and Illness; Planning for the Unexpected with Arcee PyleThis 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;Prepare yourself and family for when Life throws you a curve ballPrepare your finances and time offKnow how you can help your teammates when they are laid-up or sickOur guest Arcee Pyle shares how an injury he suffered, transitioned him from a working as a well-respected CDC Lieutenant, then into leading and managing teams...
2021-08-2644 min
PREP and DEFENDDoing 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 your team on a path to superior physical readiness.🏃🏻♂️🛑 Stop Working Out This episode will explain what it means to:do a "Workout" versus performing a "Training Session"🏋️♀️Many people are content with performing random difficult workouts...Professionals tend to take a more strategic approach,based on the needs of the team, based on their personal goal...
2021-08-2327 min
PREP and DEFENDSuccess 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 insights in how to achieve;Career Success 👨🏻🚒Physical Success 🏃🏻♂️Daily Success 📅Julian is also; A Mentor and Training Resource for Post Traumatic Stress Disorder (PTSD)On a quest to normalize Mental Wellness for those in Tactical Athlete Careers 🔗 Here are some important links to support Julian Serrano and the causes he is involved with.👉 the Emilio Rivera Foundation .org👉 Tunnel to Towers FoundationFollow JU...
2021-08-1942 min
PREP and DEFENDHonoring September 11th - 20 years later🇺🇸 The 20 year Anniversary of the September 11 Attack is upon us and the events of 9/11 mean something special to each one of us. Any First Responder or American with 15 years or more of service in our workforce were no doubt forever changed by the events on that day.👨🏻🚒 👮🏽🚑Guest Nathaniel Carroll ;🇺🇸 a Patriotic American that continually goes out of his way to push himself physically as a way to honor all First Responders for the sacrifices they make everyday in the communities they serve.on this episode with Nathaniel we discuss:Honoring First RespondersPassing on the Le...
2021-08-1546 min
PREP and DEFENDHow to Become a Firefighter - Mentor Session🚒 What are the Steps to Become a Firefighter? Listen in on this recored mentoring session in which I share with a friend about what it takes to achieve success in a Fire Career.If you or anyone you know is interested in a Fire Service Career, you'll definitely want to share this show. 👨🏻🚒 Host and Fire Service vet Chris Ruano shares strategies and insights for those pursuing a fire service career. In order to be a well rounded candidate.🔑 Chris recommends striving to be well-rounded and over qualified in the following 3 categories.EducationWork-Experi...
2021-08-1232 minThe Fire You Carry050: Dave Roberts, LACoFD Paramedic On Staying Positive & Focused, Especially Through The Hard TimesIn this episode, we talk with Dave Roberts. Dave came on with Nole and has been a paramedic on the squad for most of that time. Dave is a very positive guy and it's infectious. His life, however, has not always been easy and in this conversation, you will hear how he and his family dealt with his son being hit by a car during his first year on the job. At the time Dave was told his son would only have a 50% chance to live and that he would never be the same. Hearing Dave tell the story...
2021-08-091h 16
PREP and DEFENDKevin Welsh - Pursuing Fire Goals and Daily Routine Tips🤔What to expect from this show with guest Kevin Welsh;Mindset Strategies for setting career and personal goals. What it takes to obtain a Fire Department JobMorning and Evening Routine Tips to Dominate your DayKevin speaks about his experience of leaving a real estate and pursuing a Fire Service career and the Mentors and steps that got him to where he wanted to be. 🔎Here's a brief look at Kevin and who he is;10 year Municipal FireFighter in the Los Angeles AreaPodcast Co-Host - the Fire You Carry PodcastHusband and FatherAvid Functional Athlete and High...
2021-08-0850 min
Fitness & Friends with Dr. Bob RuanoTalking with Chris JohnsonJoin Dr. Bob each week as he chats with some of the most fascinating people in Gainesville, Florida. It’s amazing how many of our local friends and colleagues have found ways of overcoming obstacles and set backs to achieve their goals without any of the fanfare. The common thread of all of the show guests is fitness, but the range of topics will vary from week to week
EVERY THURSDAY AT 12PM
Watch our episode at anytime here 👇🏻
👉🏻https://youtube.com/user/drx90000
#fitnessandfriends #thefiestamedia #motivation #inspiration #podcast #gnv #impact #mindset
2021-08-0631 min
PREP and DEFENDBrandon Dunham - Grassroots Wildland Firefighters and Leaving a Fire Career for FamilyOn this show we hear from Brandon Dunham on the topics of :the Tough Decision of leaving behind a Fire CareerGrassroots Wildland Firefighters - who they are and what they're up to. “Brandon Dunham is a former wildland firefighter for both the Bureau of Land Management and the US Forest Service. He has 11 years between the two agencies, and has served on helitack, engine, and hotshot crews during his time with the agencies…He retired from wildland firefighting in 2019, but continues to serve the fire community by creating The Anchor Point Podcast, and also serving...
2021-08-0159 min
PREP and DEFENDFatherhood, Mentorship, and Becoming a Man - with Michael Bulloch - Man of MasteryOn this show we talk to avid Spartan and Crucible Athlete Michael Bullock about the importance of providing for a right of passage for young men and especially our our sons. We also discuss how Michael bounced back from a serious back injury and how to get through tough times alone when you are isolated from team members.Michael Bulloch - a father, husband, author, and corporate consultant, specializing in business strategy, process, and technology for start-ups and growth stage businesses as well as large enterprise transformation projects. By all standards I’ve been highly su...
2021-07-2550 min
PREP and DEFENDLeading Complete Firefighter Fitness Through Humility with NOLE LILLEYOn this show Nole Lilley shares with us about "the Fire He Carries" and ways that he continues to lead physically and how so many in the Fire Service family are being helped by the topics and guests on his podcast. Nole is a husband and father of 4 living in the mountains of Southern California. Following military service as an Army Ranger, Nole is currently a truck company firefighter serving in Whittier California. Topics discussed are; Physical Fitness LeadershipMental Wellness in the Fire Service Firefighters Find Healing through episodes and guests on his "Th...
2021-07-1849 min
PREP and DEFENDThe Price of Preparation - Don't Underestimate Firefighter Physical FitnessWhat if you had an opportunity to achieve a career goal but you were physically unable to perform at the level needed? What is the cost of showing up to a challenge or opportunity physically unprepared?On this episode, host Chris Ruano will share from his perspective as leader of different types of Training Academy programs the fire service. Chris will share about how witnessing several unprepared candidates miss a career opportunity inspired him to help prepare future candidates by making his first training program (Academy Prep) available to the public.Learn more about this and...
2021-07-1116 minFitness & Friends with Dr. Bob RuanoGrowing your business with Chris White Founder of Go PrimalJoin Dr. Bob each week as he chats with some of the most fascinating people in Gainesville, Florida. It’s amazing how many of our local friends and colleagues have found ways of overcoming obstacles and set backs to achieve their goals without any of the fanfare. The common thread of all of the show guests is fitness, but the range of topics will vary from week to week
EVERY THURSDAY AT 12PM
Watch our episode at anytime here 👇🏻
👉🏻https://youtube.com/user/drx90000
#fitnessandfriends #thefiestamedia #motivation #inspiration #podcast #gnv #impact #mindset
2021-07-0933 min
PREP and DEFENDJustin Mahaffey- Wild.Fit.Life.805 - Building a Firefighter Fitness BuisinessIn this episode we chat with U.S. Forest Service Wildland Firefighter Justin Mahaffey. Justin is a wildland firefighting veteran and he is now launching his brand - Wild Fit Life 805 with the mission of spreading his passion of fitness in the Fire Service and sharing that with as many as possible.You can view his site and product at this link ....Wild Fit Life 805🛡 Prep and Defend links 🛡much more Tactical Fitness content at;👉 VenturAthlete.comIf you want to join other Tactical Athletes with our daily Training Workouts
2021-07-0442 min
PREP and DEFENDTyler Andrade - Success in Business, and Fitness and now a Wildland FirefighterTyler Andrade delivers and amazing and inspiring interview about hard work and humility.As a highly motivated Entrepreneur and Athlete, Tyler shares his unique perspective and experience of going way outside of his comfort zone and joining a Wildland Firefighting Crew. Tyler shares how he prepared himself mentally and physically and what is working for him as he gets used to the crew life.There is a reason we made this Episode #1, don't miss this one!You can find Tyler at ... Absolute Flex AppealYou can follow Tyler on...
2021-07-0448 min
PREP and DEFENDIntro and Vision - Prep and Defend Tactical Fitness PodcastFitness Leadership for the Career Tactical Athlete. Heres a short update and introduction of what the Prep and Defend Show will bring to the Tactical Athlete and fitness community. Insights and Advice on- Fitness- Family and Fatherhood- Community much more Fitness content at;VenturAthlete.comIf you want to join other Tactical Athletes with our daily Training Workouts click here... Prep and Defend Team Training♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it so diff...
2021-06-2908 min
PREP and DEFENDRoo and Max Teaming up - Two Fitness and Training PerspectivesOur Team Introduction and Vision as we introduce one another.Join Host Chris Ruano from VenturAthlete, who currently serves on and leads teams in the Wildland and Municipal Fire-Service in Southern California. Having served both as as a Forest Service Hotshot and as a leader on Wildland and Municipal fire crews “Roo” is especially passionate about fitness leadership methods and training. Guest and Co-Host Max Quiroz is a new crew member on a year round Wildland fire crew. Having a back ground in exercise science and a tenacious passion for physical fitness, Max is striving to pro...
2021-06-2913 minFitness & Friends with Dr. Bob RuanoFailure for Growth with Chris SimsChris Sims is all about serving others to serve his profession. Chris isn't shy when it comes to discussing his personal failures and moments of growth.
It’s amazing how many of our local friends and colleagues have found ways of overcoming obstacles and set backs to achieve their goals without any of the fanfare. Enjoy this fun episode and watch Chris bromance over Dr. Bob's fitness assets.
2021-05-2829 minThe Fire You Carry027: Chris Ruano, Leadership & Fitness From a Fire Captain who started out on a Hotshot Crew, worked as a Firefighter and Engineer in the Station & then became a Crew Supervisor in Wildland Firefighting.In this episode we talk with Chris Ruano about fitness, leadership and fatherhood. Chris has been in the fire service for 24 years, starting out as a member of a hotshot crew, getting hired as a municipal firefighter, doing that for ten years and then getting back into the wildland firefighting world. He has spent the last ten years in wildland firefighting and during that time he developed his own fitness programing to help keep him and other firefighters in shape to be able to effectively do their jobs while also reducing injury and staying fit and healthy long term...
2021-03-011h 28
The Anchor Point PodcastFitness, Leadership, and Mentoring W/Chris RuanoToday on the show, we talk about becoming a fitness leader in your organization and some of the things we need to address when it comes to wildland firefighter fitness and health!Chris Ruano is on a mission to help equip Fire Service Athletes and their Leadership with a year-round and long-term approach to optimal firefighter fitness. As a former Texas Canyon Hotshot and currently leading wildland crews in SoCal, he draws from over 23 yrs Fire-Service experience to build and equip firefighters and their leadership to be extremely Capable, Functional, and Durable.Chris' website, Venturathlete...
2020-06-221h 25
Men Made for More PodcastLeadership and Physical Preparation for Fire Service Athletes with Chris Ruano of VenturAthleteAre you physically and mentally prepared for what your life or your job might throw at you? Do you have a plan and the discipline to follow it? Are you prioritizing strength and range of motion over your conditioning? These are all questions that we will answer, among so much more on this episode with special guest Chris Ruano. We talk about all things training for the firefighter or tactical service athlete both physically and mentally, as well as leadership principles you can apply to any profession. If you want to get a hold of Chris, don’t hes...
2020-06-011h 02
Stephano Rossi's PodcastWORLD OF MUSIC MIXTAPE #38-2020-MIXED BY STEPHANO ROSSI-ANIVERSARY EDITION-5 YEARS OF W.O.MTRACKLIST:
ENIGMA - Shadows in Silence
Tory Lanez - The Take (Feat. Chris Brown)
The Scotts - Travis Scot , The Scotts , Kid Cudi
Justin Bieber - Yummy (Remix)
TroyBoi - Favorite ft. Healthy Chill
Delia feat. Nane - Cum era
Maya B - Sink ft. SAINt JHN
6IX9INE -KIKA Feat. Tory Lanez
Sickick - Another Life
KARMEN - Lock My Hips (RENGLE Remix)
Total Touch-Somebody Elses Lover
Mariah Carey - I Know What You Want
J Balvin - Amarillo (Extended Mix)
Murda Ezhel - Aya
DJ Danyo feat. Trevis Romell - Drop It Low (Twerk Freestyle)
Brackem Dazen...
2020-04-306h 14
Stephano Rossi In The MixWORLD OF MUSIC MIXTAPE #38-2020-MIXED BY STEPHANO ROSSI-ANIVERSARY EDITION-5 YEARS OF W.O.MTRACKLIST:
ENIGMA - Shadows in Silence
Tory Lanez - The Take (Feat. Chris Brown)
The Scotts - Travis Scot , The Scotts , Kid Cudi
Justin Bieber - Yummy (Remix)
TroyBoi - Favorite ft. Healthy Chill
Delia feat. Nane - Cum era
Maya B - Sink ft. SAINt JHN
6IX9INE -KIKA Feat. Tory Lanez
Sickick - Another Life
KARMEN - Lock My Hips (RENGLE Remix)
Total Touch-Somebody Elses Lover
Mariah Carey - I Know What You Want
J Balvin - Amarillo (Extended Mix)
Murda Ezhel...
2020-04-306h 14
Garage Gym AthleteS8E1: Bands, Sandbags, and Expert-Level DIYs with Chris RuanoWelcome to Season 8 of the Garage Gym Athlete Podcast!! Top 3 Highlights: Expert Level DIY sandbag and band training Having a plan -- About our Garage Gym Athletes: The athletes all have a diverse background; some from Powerlifting, CrossFit, Olympic Lifting, Endurance Training, Military Operators, Collegiate Athletes, Spartan Racers, Obstacle Course Racers, and many other forms of physical training. It takes the experience of these athletes braving the extreme heat, bitter cold, early mornings, and late nights to tackle their training and become athletes. This podcast is for Garage Gym Athletes and b...
2019-07-0133 minGarage Gym AthleteS7E6: Leading by Example with Career Firefighter and Fire Crew Supervisor Chris RuanoWelcome to Season 7 of the Garage Gym Athlete Podcast!! Top 3 Highlights: Wildland firefighter training Training a hotshot crew sandbag training Venture athlete -- About our Garage Gym Athletes: The athletes all have a diverse background; some from Powerlifting, CrossFit, Olympic Lifting, Endurance Training, Military Operators, Collegiate Athletes, Spartan Racers, Obstacle Course Racers, and many other forms of physical training. It takes the experience of these athletes braving the extreme heat, bitter cold, early mornings, and late nights to tackle their training and become athletes. This podcast is for Garage Gym Athletes a...
2019-04-0234 min
Stephano Rossi In The MixWorld Of Music Mixtape #20-Mixed By Stephano Rossi-Back To School Edition 2017TRACKLIST:
Liviu Teodorescu - Obsesie
Flosstradamus & TroyBoi - Soundclash
Alex Velea - Latino Vero
Shaggy - Mr. Boombastic (DBLM Remix)
Akcent feat. Meriem - Dilemma
Fly Project - Get Wet
Matteo feat Uddi - Buna Marie!
Jowel & Randy ft. J Balvin - Bonita (Warrior Bears & Aaar Remix)
Sambrosa - Sun Goes Down
Eva Simons - Guaya
CNCO - Hey DJ
The Weeknd & Daft Punk - Starboy (Grandtheft & Sam Spiegel Remix)
Wayfloe - Echoes (ft. Aleesia)
Daddy Yankee - Hula Hoop (Jazzy Rey Moombahton) 2017
Lady...
2017-09-042h 56
En la Frontera5. Ladies. DamasEsta noche va dedicada a las LADIES, a las DAMAS, a esas virtudes que asociamos a las Damas. Su "saber estar", su nobleza, su elegancia. Y en general a todas las mujeres. Hasta la más ignorante y grotesca, tiene detalles, tiene momentos de "Dama". Musicalmente, abre con la banda sonora del film My Fair Lady, y continua con Patti Labelle, Pereza, Lady Gaga, Baccara, Cecilia, el matrimonio Bryant, Leonard Cohen, Roberto Carlos, Modjo, Bravo, Joe Espósito, Chris de Burgh, Dire Straits, Fat Domino, y el estreno en directo junto a Guillermo Ruano, de una canción mía, dedi...
2017-03-0258 min
Futbol Portal StadiumPhiladelfia 76ers Vs Los Angeles Clippers.Encuentro igualado que finalmente se lo llevaron los Clippers con una canasta ganado de Chris Paul.
Con los comentarios de Jesús Ruano y Alan Hernández.
2012-02-112h 30