PREP and DEFEND

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.

♦️ 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-responder lifestyle.

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 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-responder lifestyle.

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.

♦️ 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-responder lifestyle.

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

♦️ 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-responder lifestyle.

🚒 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

♦️ 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-responder lifestyle.

🎙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

♦️ 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-responder lifestyle.

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 

♦️ 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-responder lifestyle.

🎄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 🔗

♦️ 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-responder lifestyle.

🤔💭 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"

♦️ 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-responder lifestyle.

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

♦️ 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-responder lifestyle.