PREP and DEFEND

On this show we talk to Fire Captain Andy Lawrence. Andy talks to us about the toll that the mandate is having in the Firehouse and how he is helping others cope with the craziness. Any Lawrence is co-host of the new "A 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 keepi...

Julian Serrano is on a mission to mentor and equip the next generation to be the best in their class through his "Prepared to Fight Fire" mentorship and coaching program. On this episode Julian Serrano and Host Chris Ruano discuss the following; - Working to be the top of your class... Why and Who cares? - What is the "information gap" that new firefighters are missing? - Shoul...

Lots of laughter in this fun conversation with Kevin. Kevin Welsh is the Co-Host of The Fire You Carry Podcast and on this episode he plays Co-Host on the Prep and defend Show. These two discuss Kevin's Recent BMX crash and talk 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...

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 Preparation - Family Preparation and Perspective - Training and Education Priorities In this episode I mention Zander Fryer's "SYDLIC" book @zanderfryer ♦️ Free Custom...

On this episode Sam Ruiz talks about helping his Fire Academy Classmates with physical fitness training and how that grew into a passion for coaching and creating a fitness community. Sam Ruiz owned a CrossFit gym, and he is now in the 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 grea...

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 Firefighter Athletes YogaShield Yoga For First Responders is providing vital emotional wellness and mental-resiliency training in academy settings, in­service trainings, and community- based pro...

🚒 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 Podcast This Video Podcast is Hosted b...

🎙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 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...

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 make group meetings and fitness a priority Remove 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 f...

🎄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 Challenge Join 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....

🤔💭 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 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 a...

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 Holidays In addition to this great episode, you can also hear more from Dave Tebo on Show #18. Who is Dave Tebo? Husband  Father Fire Fighter Fire Crew Supervisor Jiu Jitsu Competitor  Recruit Fire...

🔥 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 p...

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 insights on these topics and more; The promotional Mindset Experience or Education How to find a mentor Getting Hired vs Getting Promoted For the last 4 years Captain McCurdy has been developi...

🏔  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...

📢 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 Li...

🏅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 Early Nutrition Routine Family Time It doesn't matter whether your life season is "typical" or "extra-ordinary" chances are that you can find a way to wi...

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 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 are...

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 Established In Your Career - 10- 20 years on job End of Career - 5 years remaining on the job ♦️ Free Customized Periodized-Hybrid Training Guide Our crazy First-Responder lifestyle makes it s...

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. Susan Helps  Military Veterans Law Enforcement Officers Firefighters  Perform at Higher Levels Susan Lopez is certified as MS, RD, CSSD, TSAC*F On this episode we will cover Nutrition Tips and Strategi...

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 it... Lifestyle Days 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 cr...

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 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...

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 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 h...

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 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.  http...

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 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 Pr...