PREP and DEFEND: Recent Episodes

VenturAthlete.com - Tactical Fitness Leadership

Join guests and hosts on this deep-dive into the fitness leadership lifestyle of the Career Tactical Athlete. ♦️ Hosted by Chris Ruano, of VenturAthlete.com you'll gain insights into the world of career Tactical Athletes. Discover … 🔑 Helpful Workout Tips 🏋️‍♀️ Fitness Leadership Experiences 🏃🏻‍♂️ Performance Lifestyle Strategies and Hacks ⛑ Stress Management Principles. --🛡— 🚒— 🚔 — 🚑 —🌲 Guests and hosts will draw form their experience on Wildland Fire Crews, Municipal Fire Departments, and the greater Tactical Athlete and Fitness community in order to better equip the Tactical Athlete Community for the challenges of an arduous, high-commitment lifestyle. 🤔 Gain insight about what it takes to prepare for, excel at, and be a leader throughout your career as a tactical athlete. With long-term fitness and career goals in mind, you will learn helpful workout and life strategies, insights, and tips that you and or your team can apply as you push yourselves to exceed the standard on the “Fire-Line” and beyond. . Host Chris "Roo" Ruano 🚒 currently serves on and leads Fire-Service Teams in SoCal 👨🏻‍🚒 over 20 yrs on Wildland and Municipal fire crews and FS Hotshot 🏋️‍♀️ Fitness Leadership Methods and Training Specialist . Co-Host Max Quiroz 🌲 Crew Member on a year round Wildland Fire Crew 🎓 Education in Exercise Science 💪 passion for physical Fitness

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

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.

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

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.

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 Balance
Rescources for leading at work and at home

Join 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.

Join the conversation with
Fire Captain Don McLaughlin
@firehousedog_ava
as he shares about;

Firehouse Dogs
Peer Support and Mental Wellness
US Marine Corps Service
Adventure Racing
Leadership

and 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/

Summertime 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.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

On 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

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

The 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.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

This 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.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

Tori 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 Career

On 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 mentorship

You can Follow Tori Dow in IG

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

Are 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

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

On this episode

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

Congratulations! 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.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

This 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

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

A 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 Info

Special thanks to @bedroskeulian @raycashcare and @byronovenstone for their mentorship at the @squireprogram Father-Son Event

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

HOTSHOT SUPPORT - LEADERSHIP - LEARNING

Join us on this episode as we hear from US Hotshots Association board members

All 3 of our guests are former IHC Hotshot Superintendents;
Mike Alared - retired Supt of Bear Divide IHC
Dan Kleinman - retired Supt of Fulton IHC
Jimmie Rocha - retired Supt of Rio Bravo IHC

The mission of the US Hotshots Association is to support the mission of all Hotshot Wildland Firefighters
- Past
- Present
- and Future

This episode if full of valuable leadership lessons and insight.
You will also learn what the Association is currently working on and how you can be a part of their mission in the future.

Please support and share by visiting their website and links:
IG: @US_HOTSHOTS
US Hotshots on Facebook
Website: USHotshots.com

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

We 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 be held on April 9th 2022 at SanBuenaventura State Beach.

Follow and Support those affected by Firefighter-Line-of-Duty-Deaths my visiting these links.

Donate or Event registration: www.hotshotup.com
IG: @Hotshot_Up

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

Evan 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
- Solutions

Here are links to learn more about
the training methods Evan recommends.

StrongFirst School of Strength
IG: @strongfirst

Foundation Training
IG: @foundationtraining

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

This 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.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 keeping their career or complying with the recent CDC mandates.

If you'd like hear more on this topic; listen to the "A Warriors Perspective" podcast.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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?
- Should firefighters perform a "workout" in full gear?

You can get top notch New-Firefighter coaching from Julian Serrano by visiting;
PreparedToFightFire.com
and
IG: @preparedtofightfire

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 can join Kevin and Roo in person at the Fire Up Program.

This episode is great motivation to keep you going in the right direction even if life seems to be throwing those curve balls.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 great community.
His community of "Goons" has evolved into a brand of its own.

If you'd like elite level fitness coaching, you can contact Sam or engage with his projects by visiting the following links:

goonordie.com

IG: @goonsagainsttheworld

And be on the lookout for Prep and Defend and Goon HQ to team up in the future.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 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 and Recovery resources from YFRR

YFFR Website and Rescources
prep and defend folks; use discount code: prepanddefend

Instagram @yogaforfirstresponders

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

🚒 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 by Fire Service Mentor Chris Ruano.
Watch on YouTube 🔗in Bio

GUEST: Megan Caranchini shares her strategies and insights for being a well rounded candidate for a Fire Service career.

Megan shares her story as she has spent the last 5 years pursing a Firefighter Career.

🔑 Chris and Megan recommend striving to be well-rounded and over-qualified in the following 3 categories;

Education
Work-Experience
Physical Fitness

🔗Here are some helpful resources to find available firefighter job openings.

👉🏼 https://www.thefuturefirefighterpodcast.com/

👉 Instagram @theFutureFirefighter

🛡 Prep and Defend links 🛡

much more Tactical, Fitness, and Leadership content at;

👉🏼🔗 https://linktr.ee/venturathlete

🏋🏽 FireFighter Preparation Fitness Programs🏋️

♦️ 7-Days-FREE ♦️

🔗https://VenturAthlete.com

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

🎙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 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 their personnel nationwide.

Thankfully there are guys like John Hernandez that are able to provide humor and positivity around this "Mando Culture".
Visit the SD Fire Brigade page and represent with official Gear and Merch

5 K in Donations & Counting🙌

@sdfirebrigade

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 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 from guest Charlie Brown by visiting
Next Rung - Peer Support

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

🎄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.
🔗 Fitness Challenge Link in Prep and Defend LINKTREE 🔗

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your 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 areas of life;
- Professionally
- Physically
- Personally

This episode will help you:
🗺 Set your next Goals
🎬 Take Action Today
🏅Stay Successful during your "Busy Season"

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 Academy Instructor

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

🔥
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 Appeal

You can follow Tyler on Instagram
@conquering_tyler

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 developing and building a program that prepares personnel for the duties and responsibilities of promoting to the rank of Fire Captain.

This year that program has become “The Fire Officer Project” Podcast and course.

Fire Captain Mark McCurdy works as a Fire Captain in Los Angeles County California, for the past 16 years.

5 years prior he worked at La Habra Fire Department.

His fire service background is very diverse;
Firefighter Paramedic for 14 years
Engineer for 2 years
Fire Captain for the last 5 years.

Links and resources from Mark McCurdy;
🎙 Podcast - The Fire Officer Project
👉 Instagram - @thefireofficerproject

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

🏔 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 for anyone that finds themselves mentoring or influencing anyone in an outdoor setting.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

📢 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 Show get started as a podcast.

Host Chris “Roo” Ruano shares about the hidden blessings in his recent injury.

You will also learn about their upcoming weekend Men’s Live Event known as The FIRE-UP Program.

The weekend event is a Fire Service inspired experience that will provide opportunities for men to:

Overcome Physical Challenges
Push through Mental Roadblocks
Learn Leadership Perspectives and Experiences from Fire Service Leaders
Help you develop your Personal Leadership
Ignite the deep Fire within you to provide that "more" in life

👉🏼Join the waitlist for our next @Fire-Up_Program event

and

🔥☝🏼 @Follow the FireUp_Program Instagram Page

👉🏼🔥👉🏼 Hear more from “Kevin and Nole” on @thefireyoucarry Podcast

——— ♦️———

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

🏅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 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.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 area of human performance and human behavior in high-stress environments. With over 30 years of experience across multiple domains including;

Fire Service
US Army Special Operations Command
Central Intelligence Agency

Jeff now serves as the COO & Chief Human Performance Officer for a Global Fitness Brand.

Jeff has examined, researched and validated what separates success from failure by understanding why we do, what we do, when we do it.

How is fitness and intense activity a gateway to developing higher levels of mental and emotional resilience?...
... on this episode of the Prep and Defend Show, our Guest Jeff Banman has answers to that and much more …

Here's some links to access more from Jeff Banman and the projects he's involved with;

🔗Jeff Banman links🔗

IG: @mindset06actual

Website: BruteForceTraining.com

Keynote lesson on the Operational Mindset

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 Strategies
Tactical Athlete Nutrition
Periodized Approach to Nutrition
Summer Season and "Fire Season" Nutrition

Learn More from Susan Lopez
🔗👇
@Tactical.Dietitian on Instagram

Tactical Dietitian Information and Nutrition Products
Discount Code for 8% OFF: prepanddefend

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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; Bass Fishing and Hunting
- Great example of Work Ethic

you can find out more about John and his projects at;
@bassgrinder101
@spencermakenzies

thethrowdown Corhole Tournament

@westenoutdoornews

@flw_fishingleagueworldwide

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 host Chris "Roo" Ruano

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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.

https://www.nextrung.org/

https://www.facebook.com/nextrungfire

IG: @next_rung

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 Prep
Core Building
Accessory Work
Strength Training
MetCons
Strongman and Functional Work

Visit the Prep and Defend YouTube channel for
Sandbag training demos , gear reviews, and exercise videos
👇
Prep and Defend YouTube Channel

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

Guest Patrick Carrillo is a Fire Academy Instructor at Rio Hondo Fire Academy.
On this show we discuss everything that someone going into a Fire Academy needs to know.
- Requirements
- Education
- Preparation
- Advice and Perspective

If 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

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

Many athletes that are newer to physical training and workouts may not be familiar with the practice of performing Physical Fitness Assessments.
On this show I will discuss

The reason we should be assessing and assessing our physical performance
When to perform an assessment
Which assessments do I recommend
What to do with the data we collect

Also, 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 data
Evaluate your current sate
Evaluate your training progress
Determine your priorities
Devise realistic a plan
Execute on your goals

This show will motivate you to honestly evaluate your current capabilities and take the necessary action to improve.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

Guest Dave Tebo and Host Chris Ruano discuss:

PHASES OF LEADERSHIP
- Air Force Firefighter
- Jiu Jitsu experiences
- Fire Crew Leadership Lessons
- Leading our Kids

Dave Tebo currently leads teams as a Foreman on Fire Crews in SoCal.
He shares his experiences and lessons learned as:

Air Force Firefighter
Jiu Jitsu athlete
Municipal Firefighter
Fire Crew Supervisor
Father

This episode is full of leadership perspective from an inspiring man and gifted athlete.

follow Dave Tebo on Instagram @tebobjj

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

🥵 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.

Tactical Athletes train for the Long-Haul.

Professionals pursue resilience, operating at a high level, and avoid breaking down.

We may push until we feel we might be beginning to break down,… we fix the problem (rest and recovery),… then continue to work hard.

If you think you may be overtraining, try to back off the throttle for about a week, this is also known as a De-Load week.

Continue physical activity or workouts but at a much shorter / less intense and more Enjoyable Pace, or also known as “Active Rest”.

After some Active-Rest or De-Load come back strong and continue to get after it in your training, strive to be the most reliable and hardest worker for your team.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

Scott 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 Amazon

Scott 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 formats with an Audible Audiobook version coming soon!

🔗 Scott Mulvaney Projects and Products 🔗
👉 LIVETHEFUEL.com
👉 LiveTheFuel Podcast on iTunes
👉 Scott's book "So You Want To Be a Hotshot"
Instagram @livethefuel ; @scottmulvaney ; @fuelupmarketing

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

Host Chris Ruano provides insight and application as we use the tactics of Consistency and Intensity in various aspects of our lives.

Being Consistent or Intense is important in so many areas of life.

Personal
- Fitness
- Finance
Professional
- Development
- Promotion
Family/Relationship
- Build credibility over time
- Making up lost ground

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

This show is packed with insight on;

Building Your Own Workout Programs
Planning Your Health Around "the Long-Game"

Rayne Gray has been a Firefighter for over 23 years, working in every rank and 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 stood on top of the highest peaks in the United States.
🏔
Further, Gray also believes in pushing the mind. With a commitment to lifelong learning he continues to attend courses and classes and is always looking for the next “good book”.
🎓
Along the way Gray has completed a wide array of certifications and credentials to include a Masters in Public Administration.

Gray has stated that “there are so many variables and complexities in life that it is imperative that we keep experiencing, learning and, in turn, sharing what we have discovered.

So, go on and “GetSome!”

🔗 FireGround Podcast and Rayne Gray links

👉 Follow FireGround Fitness on Instagram @FiregroundFitness

👉 FIREGROUND FITNESS PODCAST

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

This show delivers on letting you know what you need to do in order to prepare your family and your finances in the event of an Injury or Illness to you or your loved ones.

This show will help you;

Prepare yourself and family for when Life throws you a curve ball
Prepare your finances and time off
Know how you can help your teammates when they are laid-up or sick

Our 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 in the private sector.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

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 goals,
- based on your ability to follow through

On this show, for you and your team, you will Discover;

Whats the difference?
How to establish goals and priorities for you or your team.
What to expect if you follow a Training Program.

On this episode, you'll find answers to these questions and much more...
♦️

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

🚒 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 Foundation

Follow JULIAN SERRANO @thejulianserrano

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

🇺🇸 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 Responders
Passing on the Legacy of Patriotism
Helping others
His feat of over 1,500,000 push-ups in 1 year!
Raising funds for Veterans and Families of 9/11

It's a discussion about living with intention, being an example and supporting those who serve others. Nathaniel will share examples from my endurance accomplishments with the focus of time, goals, mental fortitude and how small choices and behaviors may add up to something special.

🔗 the Tunnel to Towers Foundation - 9/11 and Veteran Fundraiser

Follow Nathaniel Carroll @nathaniel.louis.carroll

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

🚒 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.

Education
Work-Experience
Physical Fitness

🔗Here are some helpful resources to find available firefighter job openings.

FIRECAREERS.com
the FutureFirefighter

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

🤔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 Job
Morning and Evening Routine Tips to Dominate your Day

Kevin 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 Area
Podcast Co-Host - the Fire You Carry Podcast
Husband and Father
Avid Functional Athlete and Highland Games Competitor

🔗links to Kevin and his recommended resources.
the Fire You Carry Podcast

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here...
🏋️‍♀️ 👉 Prep and Defend Team Training

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

On this show we hear from Brandon Dunham on the topics of :

the Tough Decision of leaving behind a Fire Career
Grassroots 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 as a founding board member of the Grassroots Wildland Firefighters organization…

Brandon stated, “I wouldn’t change the experiences that I had firefighting for anything… It’s a one of a kind culture, and brotherhood, that can be found in very few places.” He continued, “Now that I’m out of the firefighting game, I want to give back to the fire community that ultimately shaped me as a person”

Brandon has made it a mission to “make better humans” by sharing wisdom of fellow firefighters and experts in the field, not only to the current boots on the ground, but the next generation of firefighters as well.

⚓️ Learn about the projects Brandon is involved with at the following links: ⚓️

anchorpointpodcast.com

grassrootswildlandfirefighters.com

Instagram - @theanchorpointpodcast
And check out his social media presence on Facebook and Twitter.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here...
🏋️‍♀️ 👉 Prep and Defend Team Training

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

On 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 successful, with degrees from a top university followed by an MBA. I’ve worked at major global firms and have been a leading part of several successful startups. I’ve been fortunate to travel the world, visiting unique and amazing places on 6 continents. Now, in my late 40s, I’m the strongest, healthiest, fastest, and fittest I’ve been in a long time, possibly ever. But this wasn’t always the case.

Michael Bulloch links ...
➡️ https://manofmastery.com

PODCAST

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Bedros Keuilian SQUIRE Program links
https://bedroskeuilian.com/
https://bedroskeuilian.com/squire/

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here...
🏋️‍♀️ 👉 Prep and Defend Team Training

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here
🏋️‍♀️ 👉 Prep and Defend Team Training

Train and Workout Anywhere with Sandbags
I recommend using SandBags in your workouts.

On 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 Leadership
Mental Wellness in the Fire Service
Firefighters Find Healing through episodes and guests on his "The Fire You Carry Podcast".

Below are some key links referenced in this episode...

The Fire You Carry Podcast -

Mighty Oaks Foundation - Mental Support and Wellness -

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here...
🏋️‍♀️ 👉 Prep and Defend Team Training

What 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 other programs in the links below.

Academy Prep Program link

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here...
🏋️‍♀️ 👉 Prep and Defend Team Training

In 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.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here...
🏋️‍♀️ 👉 Prep and Defend Team Training

Tyler 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 Appeal

You can follow Tyler on Instagram
@conquering_tyler

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here...
🏋️‍♀️ 👉 Prep and Defend Team Training

Fitness 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.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here...
Prep and Defend Team Training

Our 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 provide athletes with clarity and insight as he and others begin their careers in the fire service.

Guests and hosts will draw form their experience on Wildland Fire Crews, Municipal Fire Departments, and the greater Tactical Athlete and Fitness community in order to better equip the Tactical Athlete Community for the challenges of an arduous, high-commitment lifestyle.

Gain insight about what it takes to prepare for, excel at, and be a leader throughout your career as a tactical athlete.

🛡 Prep and Defend links 🛡
much more Tactical Fitness content at;
👉 VenturAthlete.com

If you want to join other Tactical Athletes with our daily Training Workouts
click here...
🏋️‍♀️ 👉 Prep and Defend Team Training