PREP and DEFEND

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.

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 

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.