66 episodes

Helping busy men build lasting performance and resilience so they can better perform in their teams and families.Host Chris Ruano is an active professional Fire Captain with over 25 years of experience dealing with the challenges of high-demand stressful environments. We believe all men are meant to master their performance and attitude as they emerge as leaders of their teams and families.

It is our honor and passion to equip workers and leaders with effective strategies to unlock powerful performance and positive attitudes. 

PREP and DEFEND PREP and DEFEND - Chris Ruano

    • Health & Fitness
    • 4.8 • 20 Ratings

Helping busy men build lasting performance and resilience so they can better perform in their teams and families.Host Chris Ruano is an active professional Fire Captain with over 25 years of experience dealing with the challenges of high-demand stressful environments. We believe all men are meant to master their performance and attitude as they emerge as leaders of their teams and families.

It is our honor and passion to equip workers and leaders with effective strategies to unlock powerful performance and positive attitudes. 

    Muscle-Building Secrets Revealed: Protein Myths, Protein Farts, and the Food That BOOSTS Gains

    Muscle-Building Secrets Revealed: Protein Myths, Protein Farts, and the Food That BOOSTS Gains

    In 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 you know that your breakfast choices can impact your muscle growth and blood sugar levels? Chris shares insightful breakfast habits that can make a real difference in your fitness results.

    Raw milk is gaining attention as a powerhouse protein source. Find out why, how it can be a game-changer, and what you need to know about this 'new' choice.
    Learn the secrets of protein timing for optimal muscle growth, from pre-workout fueling to post-workout recovery. Discover how to maximize your workouts and support muscle protein synthesis.

    In this episode, we also debunk common protein myths, discuss the side effects of excessive protein consumption, and highlight the consequences of insufficient protein in your diet.

    Stay tuned for the fascinating science behind creatine in food and why it's a natural muscle booster. Uncover the dietary sources of creatine and how they can benefit your fitness goals.

    Join us in this information-packed episode and equip yourself with the knowledge needed to fuel your fitness journey. Subscribe now for more valuable insights, and remember to stay strong, stay healthy, and stay tuned for future episodes of the Prep and Defend Show.

    #musclebuilding #protein #fitnesstips  #musclegrowth #dailyhabits #creatine #fitnessgoals #podcast

    • 38 min
    Juggling the Clock: Mastering Work, Family, and Fitness in a 24-Hour Day

    Juggling the Clock: Mastering Work, Family, and Fitness in a 24-Hour Day

    Mastering 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.

    • 30 min
    How to Maximize Your Gains: The Ultimate Guide To Periodized Fitness

    How to Maximize Your Gains: The Ultimate Guide To Periodized Fitness

    Welcome 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 leadership programs 👇🏻
    https://www.prepdefend.com

    • 31 min
    New PREP and DEFEND Show Podcast 2023

    New PREP and DEFEND Show Podcast 2023

    This 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.

    • 10 min
    Improving Life Balance with Ryan Rodriguez

    Improving Life Balance with Ryan Rodriguez

    Gain 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.

    • 52 min
    Fire Captain Don McLaughlin - Peer Support Firehouse Dogs

    Fire Captain Don McLaughlin - Peer Support Firehouse Dogs

    Join the conversation with 
    Fire Captain Don McLaughlin 
    @firehousedog_ava
    as he shares about;
    Firehouse DogsPeer Support and Mental WellnessUS Marine Corps ServiceAdventure RacingLeadershipand more
    The 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_ava
    https://pawsforlifek9.org/
    “Echo” the Dog
    @echothefiredog
    @22tozerodogs
    https://www.patrioticservicedogfoundation.org/donate.html
    “Tiller” and “Ember”
    @vipdogteams
    https://vipdogteams.org/
    “Milo” and “Jackson”
    @performancek9training
    https://performancek9training.com/

    • 42 min

Customer Reviews

4.8 out of 5
20 Ratings

20 Ratings

Puzzle wizard ,

Great fundamentals for the new FF

Just listened to episode 50 & 51. Great information & basic points for potential new hires. Humble yourself, find and copy a roll model is spot on. Always easy to find information on the assessment pre-hire process. Episode 51 gives advice on history, traditions & culture of the probationary FF & expectations. Great to hear this. I’m retired 31 yr Fire Capt & spent many years as a trainer and academy instructor. Proud father of a Hotshot & Navy Seal. Keep em coming 🔥

Griffin Dyne ,

Authentic, motivating, and real content

Chris is a class A individual who is running a show that promotes authenticity, work ethic, character, and much more. Whether you are in the fire service or not, I think Chris proves episode in and out on the type of person we should all strive to be.

Take a listen, take some notes, and get after it!

the Roo Crew ,

So looking forward to guests and insights.

This show will help so many looking for insight into the world of the Career Tactical Athlete.

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