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@defensivetactics Latest Posts

• Working out when you don’t want to builds a foundation of discipline. Because man some days I don’t f**ing want to. but we gotta keep showing up and getting those little victories. -Ryan

  May 7, 2025 - 03:04:58

• We workout so we look good in the clothes we go out in 😌-Ryan

  May 2, 2025 - 01:39:03

• Stretching isn’t a break—it’s part of the work. Flexibility, mobility, and recovery are what keep you in the fight long term. Strong is good, but strong and durable is better.-Ryan

  May 1, 2025 - 00:09:38

• Weekend’s here. Recharge, have your fun, but keep the mission in mind. You don’t have to lose progress to enjoy yourself. Balance is part of discipline.-Ryan

  April 26, 2025 - 04:28:47

• In case you were wondering, yes, I can pick you up 😉-Ryan

  April 24, 2025 - 04:04:14

• You’re not always going to be motivated. That’s why habits matter. Show up when it’s boring. Show up when you’re tired. That’s what separates the strong from the soft.Happy Earth Day! -Ryan

  April 23, 2025 - 01:44:11

• by far my favorite upper body lift. The incline DB bench press just hits the spot so so good. Didn’t go that heavy as I was starving and my sugar was low, but 4 sets of these and you’re surely gonna feel it. Especially when you superset it with pushups! -Ryan

  April 22, 2025 - 07:35:35

• Went for a hike today — nothing crazy, just enough to feel the sun and break a sweat. The trail was dusty, the views were solid, and I only questioned my life choices twice. Felt good to move without overthinking it. Sometimes that’s all you need.-Ryan

  April 19, 2025 - 23:22:36

• it’s getting hot out there. Time for short shorts and tank tops again!! Finally! -Ryan

  April 18, 2025 - 05:18:59

• A lot of people have been asking and requesting me to go back to my mustache.. this is NOT a recent picture of me! This is a couple years old…. We adapt and change and find our new identity all the time. I call it leveling up. Leveling up to the new you. I’ve adopted the beard since I separated from the military. But sometimes we gotta get back to our roots… what do you think, should I go back to the mustache? -Ryan

  April 12, 2025 - 18:54:49

• Your minimum base fitness level should be:• 50 push-ups• 10 pull-ups• 50 squats• 20 dips• 50 sit ups. This should be a baseline of your phsycial ability. It is not unreasonable. If you’ve ever done it, start and see how many you can do. Record it one day, then try again the next. Progress start with you!-Ryan

  April 11, 2025 - 20:55:13

• Incline dumbbell press is one of my favorite movements—pure control, full range, and constant tension. It hits the upper chest hard, builds strength you can feel, and forces both sides to work independently—no hiding weaknesses here. You’ve got to stay locked in, stable, and explosive through every rep. This is where real strength shows up, and I love every second of it.- Ryan

  April 7, 2025 - 05:45:40

• Lifting arms is definitely my favorite workout, if you couldn’t tell…-Ryan

  April 3, 2025 - 08:18:17

• Most people take weekends off—I take them as an opportunity to get ahead. The grind doesn’t care what day it is.-Ryan

  March 30, 2025 - 03:30:47

• Earned, not given. The work’s done—now we recover.-Ryan

  March 28, 2025 - 07:12:26

• Motivation fades fast, but discipline sticks. The results don’t come from hype—they come from showing up on the days you don’t want to. You either put in the work now, or you stay the same. No shortcuts, just consistency.-Ryan

  March 22, 2025 - 06:12:21

• Trust your gut. 
Ever felt uneasy in a situation but couldn’t explain why? That’s your instincts warning you. The human brain picks up on tiny details before you consciously process them. If something feels off—listen to it.🚩 A person staring too long? Move.🚩 Someone walking too close behind you? Change direction.🚩 Something about a situation feels “wrong”? Leave.Most people ignore their gut feeling because they don’t want to seem rude or paranoid. Your safety is more important than being polite.-Ryan

  March 16, 2025 - 00:48:04

• Following up on the situational awareness topic. Situational awareness is a skill—and like any skill, you need to train it. Try these drills throughout your day:🛑 The Exit Game: Every time you walk into a place, find at least two exits immediately. Here’s a hint, there always 2 exits.🛑 The Awareness Check: Look at people around you—who’s distracted? Who’s paying attention? Who’s watching others?🛑 License Plate Drill: When you walk past a parked car, glance at the license plate and try to memorize it. It sharpens observation skills.🛑 Threat Assessment: If someone were to attack you right now, what’s your first move? Where’s your escape route?Practice these, and you’ll start seeing things others miss!-Ryan

  March 14, 2025 - 06:43:46

• Before you walk into any room, store, or parking lot, do a 5-second scan. It’s simple:👀 Check for exits. Always know your way out.👀 Look for potential threats. Anyone acting strange? Anyone watching people too closely?👀 Identify barriers and obstacles. If something goes down, where can you move for cover?👀 Assess the vibe. Does something feel off? If your gut says leave, leave.You don’t need to be paranoid—just take five seconds to get a read on your environment. That’s all it takes to stay ahead of the threat.-Ryan

  March 13, 2025 - 03:13:10

• Criminals don’t attack randomly—they look for the easiest victim. If you seem distracted, unaware, or hesitant, you become a soft target. Here’s what makes someone a target:❌ Not paying attention (head in phone, unaware of surroundings).❌ Walking with poor posture (hesitant, slouched, looking weak).❌ Isolated with no backup (walking alone at night in a bad area).❌ Oblivious to signs of trouble (ignoring gut feelings, ignoring weird behavior).Want to avoid being a target? Walk with confidence, be aware, and don’t give them the opportunity.-Ryan

  March 12, 2025 - 02:53:01

• Violent encounters don’t come out of nowhere—there are always warning signs. Here are some Pre-Attack Indicators to watch for:⚠️ Target Glancing: The person keeps looking at you, sizing you up.⚠️ Unnatural Positioning: They get too close, angle themselves for an attack, or block your exit.⚠️ Hiding Hands: Reaching into pockets, adjusting clothing (could be concealing a weapon).⚠️ Sudden Mood Shift: If someone suddenly tenses up, clenching fists or jaw, breathing changes, get ready—something’s coming.The best way to win a fight is not to be in one. Spot the warning signs early and remove yourself from the situation before it escalates.-Ryan

  March 11, 2025 - 05:41:52

• Situational awareness isn’t about being paranoid—it’s about staying ahead of the threat. There are three basic levels of awareness:🔘 White (Unaware): Distracted, oblivious, lost in your phone. This is when you’re most vulnerable.🟡 Yellow (Alert, but Relaxed): Aware of your surroundings, head on a swivel, but not tense. This is where you should be most of the time.🔴 Red (Imminent Threat): You’ve identified a real danger, and now you’re ready to act.Most people live in Condition White, completely unaware of what’s around them. Stay in Yellow, and you’ll see threats before they become problems.-Ryan

  March 10, 2025 - 05:49:44

• Most fights or violent encounters can be avoided before they even start. The first rule of self-defense isn’t how to fight—it’s knowing when to avoid a fight altogether. Situational awareness is your first line of defense. If you’re not paying attention, you won’t see the threat coming until it’s too late. Look up from your phone. Scan your surroundings. Stay ahead of the problem before it becomes one.-Ryan

  March 7, 2025 - 05:45:21

• Monday’s here, whether you like it or not—so might as well hit the ground running. You can drag through the week like a zombie or get after it and set the tone. Either way, time’s gonna pass, so you might as well make it count. Get to work, lift something heavy, and remember—caffeine and discipline go a long way.I’ll leave you with a Monday Motivational Quote! “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle-Ryan

  March 4, 2025 - 05:07:21

• It’s been five years since I last went skiing, but don’t worry—I only fell a few times. Turns out, muscle memory kicks in fast… just like the cold when you wipe out. Looking good in ski pants is a skill too, right? -Ryan

  February 27, 2025 - 03:31:17

• Strength isn’t just built in the gym—it’s built in your mindset. You don’t need motivation; you need discipline. Whether you feel like it or not, the work still has to get done. Every rep, every set, every grind—it all adds up. Show up, push yourself, and don’t stop when it’s hard. Stop when you’re stronger.Ps. Like this when youve seen it ;)-Ryan

  February 19, 2025 - 02:44:22

• There’s something about being in nature that resets the mind and body. No noise, no distractions—just fresh air, open space, and the chance to slow down and refocus. It’s a reminder that sometimes the best way to clear your head is to step away from the chaos and get back to the basics. Whether it’s a hike, a quiet spot by the water, or just taking in the view, nature has a way of putting things into perspective. Breathe it in, take a moment, and come back stronger.-Ryan

  February 16, 2025 - 21:59:50

• Valentine’s Day isn’t just about relationships—it’s about knowing your worth. If you’ve got someone who pushes you to be better, appreciates your grind, and sticks by your side, that’s something to value. If you’re single, that just means more time to build, focus, and level up. No distractions, no excuses. At the end of the day, the most important relationship you have is with yourself. Stay disciplined, stay focused, and remember—progress never leaves you on read.-Ryan

  February 14, 2025 - 22:06:59

• The Philadelphia Eagles are Super Bowl champions, and it feels even sweeter knowing the Chiefs took the L. 🦅💚 No ref bailouts, no fluke calls—just straight-up dominance. Majority of America is celebrating with us because let’s be real, nobody outside of KC wanted to see them win again. This one was earned, and it feels damn good. Fly Eagles Fly! 🏆P.S. Go Birds 😘-Ryan

  February 11, 2025 - 01:03:37

• Barbell back squats have always been a struggle for me, but that’s exactly why I keep pushing. Heavy weight demands respect, and when you’re dealing with injuries or weaknesses, it’s even more important to train smart. Always have a spotter or set the safety bars at the right height—because ego lifting isn’t worth an injury. Some days you go heavy, some days you dial it back. Listen to your body, focus on form, and keep showing up.-Ryan

  February 8, 2025 - 03:00:55

• Chest day isn’t complete without some type of flys. One of the best movements to isolate the pecs, build definition, and get that full contraction. The key is control—keep the motion smooth, focus on the squeeze at the top, and don’t let momentum do the work. Slow and controlled reps will always beat sloppy, heavy lifts.Use these strategically in your workout depending on your goal. Doing them before your workout as a warm-up helps activate the chest and get fluid flowing before heavier presses. Doing them at the end of your workout is perfect for burnout sets, fully exhausting the pecs for maximum growth. Either way, stay disciplined, push hard, and keep building.-Ryan

  February 5, 2025 - 06:49:57

• Thirty minutes of cardio might not sound exciting, but your body will thank you for it. Strength is built in the gym, but endurance and heart health come from pushing yourself past your comfort zone. Whether it’s running, cycling, or hitting the stair climber, getting your heart rate up strengthens your cardiovascular system, boosts endurance, and improves overall conditioning. The best part? No one ever leaves the gym regretting a workout. You might not want to start, but you’ll always be glad you finished. Get it done.- Ryan

  February 4, 2025 - 06:22:16

• Get your gear right, or get ready to fail. Whether you’re lifting, fighting, or running drills, your equipment needs to fit like a second skin—anything loose, off-balance, or uncomfortable is just a liability. Same goes for movement. Wild, sloppy reps and rushed strikes don’t make you stronger, they just make you inefficient. Slow, controlled, and precise is where real power comes from. Dial in your gear, focus on clean execution, and the speed and force will come when you need them. Train smart, move with intent, and dominate.-Ryan

  February 2, 2025 - 03:11:12

• The sissy squat is an excellent exercise for isolating and building the quadriceps, thanks to its deep knee flexion and constant muscle tension. Unlike traditional squats, it minimizes hip and glute involvement, placing maximum stress on the quads for superior growth and definition. It also strengthens knee stability, requires little to no equipment, and can be progressed by adding weights or using a dedicated sissy squat machine. Though challenging, mastering this movement can significantly enhance lower body strength and aesthetics.-Ryan

  January 29, 2025 - 02:56:35

• Focus. Discipline. Execution. In the gym and in life, distractions will always be there—people doubting you, temptations pulling you off track, excuses creeping in. But none of that builds muscle. None of that makes you stronger. What does? Showing up, putting in the work, and staying locked in on your mission. Success isn’t about talent; it’s about consistency and the ability to tune out the noise.‘Discipline is choosing between what you want now and what you want most.’ – Abraham LincolnStay hungry. Stay focused. Block out the distractions and build the life—and the body—you want.-Ryan

  January 28, 2025 - 01:43:58

• Dream car…Now if only I could buy one 😂😂 What’s your dream car? -Ryan

  January 26, 2025 - 01:12:02

• This cable squat machine is a powerful tool for building strength, improving stability, and targeting your lower body. But it also is a full body workout due to the fact I’m using my arms with the cable close grip attachment. Another variation that’s specifically for the legs is where you have a belt attachment around your waist. More below 👇•Joint-Friendly Training: Smooth, consistent resistance minimizes strain on your knees and back, making it perfect for heavy lifts without risking injury.•Improved Stability and Form: The machine’s design keeps you balanced and aligned, helping you squat deeper and more effectively.Whether you’re gripping the handles for a total-body burn or using a belt for pure lower body isolation, this machine delivers results. Load it up, find your variation you like and get those gains going! -Ryan

  January 22, 2025 - 07:17:09

• Starting the week strong, one rep at a time. Mondays set the tone for the rest of the week, and there’s no better way to kick things off than by putting in the work. It’s not about lifting the heaviest weight or chasing instant results—it’s about showing up, staying consistent, and pushing yourself a little further each time. Progress doesn’t happen overnight, but every curl, every set, gets you closer to your goals. Let’s dominate this week. Stay disciplined and keep grinding!Machine bicep curls are great for isolating the biceps, specifically targeting the biceps brachii and brachialis muscles. They help build strength and size while keeping your form controlled, making them perfect for sculpting and defining your arms.-Ryan

  January 21, 2025 - 01:47:30

• I went on a hike today, and it was exactly what I needed—a chance to clear my head and recharge. Life can get hectic, but being out on the trail reminded me how important it is to slow down and just take it all in. The quiet, the fresh air, and the steady pace felt like a reset button I didn’t know I needed. Sometimes, a simple change of pace can shift your whole perspective. Sundays are meant for slowing down and finding balance, and this hike was the perfect way to set the tone for the week ahead.Stay safe out there.. tomorrow’s Monday can bring new challenges, or opportunities to you!-Ryan

  January 20, 2025 - 04:49:56

• Back squats are the best for building tree trunk legs and a solid booty🍑😋. After years of wear and tear on my knees & injuries from multiple deployments in the military and training jiu-jitsu, I’ve learned to prioritize safety and form—because knees don’t start to get better at any age!Here’s how to do a Back Squat:1.Set Up: Position the bar on your traps (not your neck), grip it firmly, and stand with your feet shoulder-width apart, toes slightly pointed out.2.Brace: Engage your core, keep your chest up, and lock your shoulders back. Stability is key.3.Descend: Push your hips back and bend your knees like you’re sitting in a chair (or a throne). Lower until your thighs are parallel to the ground—or as low as your knees allow. Keep your knees aligned with your toes.4.Ascent: Drive through your heels, squeeze your glutes at the top, and rise without locking your knees. Power up with control.This workout target your quads, glutes, hamstrings, and core like no other. For me, they’re about rebuilding strength while protecting my body. Stay disciplined, focus on form, and watch the gains come!-Ryan

  January 17, 2025 - 04:52:01

• I carry this bag around with so many different workout equipment… but it’s mostly to carry my rice crispy treats 😋-Ryan

  January 16, 2025 - 09:28:26

• The deadlift is one of the most effective exercises for building strength, improving posture, and enhancing overall fitness, but proper form is crucial to unlock its benefits and avoid injury. Being a Veteran, I don’t have the best back, multiple deployments did a number to my back, but rather than have it continue to weaken, I chose to keep it strong by working out with the deadlift. By maintaining a neutral spine, engaging your core, and using your hips and legs to drive the weight, you’ll lift safely and efficiently.Here’s some tips on doing the lift!1.Set up: Stand with your feet shoulder-width apart, the bar over the middle of your feet. Grip the bar just outside your knees with a strong overhand or mixed grip.2.Position: Keep your back straight, chest up, and shoulders slightly in front of the bar. Engage your core and pull your shoulder blades back.3.Lift: Drive through your heels, push your hips forward, and pull the bar in a straight line close to your body. Stand tall at the top without leaning back.4.Lower: Reverse the movement by pushing your hips back and lowering the bar in a controlled motion to the floor.Mastering this technique ensures you’re maximizing strength gains while protecting your body. It’s important to not do an ego lift, you wanna feel the workout but not blow your back out. I suggest starting light and working you way up. Keep up the grind doing doing deadlifts 2 times a week and listen to your body and you’ll see the strengths you increase!-Ryan

  January 13, 2025 - 21:15:41

• Accountability starts with honesty and being real about where you are and where you want to go. The reflection in the mirror is a direct result of choices, effort, and discipline. Progress comes from consistently showing up, putting in the work, and refusing to let excuses take over. Growth happens when you fully own the process and commit to becoming the best version of yourself.-Ryan

  January 11, 2025 - 03:24:31

• Remember, it’s easier to stay in shape than it is to get in shape. I’m learning that first hand. -Ryan

  January 8, 2025 - 07:27:40

• Did you workout today? a little chest workout today. I’m excited my gym partner is back from vacation (finally) so we can continue hitting it hard tomorrow 🤩Mondays suck, but they’re better with a workout! -Ryan

  January 7, 2025 - 08:40:59

• New Year, New Mission, New Goals. The start of a new year is like the first day of basic training—a clean slate and a chance to define your mission. One thing the military drilled into me was the importance of setting goals. They keep you focused, driven, and ready for whatever comes your way.Why Goals Matter:•Short-Term Goals: These are the daily and weekly wins that build momentum. In the gym, it might mean hitting a new PR or perfecting form on a lift. Small steps lead to big changes.•Long-Term Goals: The big picture gives you direction. What do you want to achieve by this time next year? Whether it’s fitness, career, or personal growth, set your sights high.•Adjustable Goals: Life will throw you curveballs. Learn to adapt and overcome. Goals aren’t written in stone—they’re a compass, not a cage.The new year is the perfect time to reflect, reset, and refocus. Don’t just make resolutions—make a plan. Write down your goals, commit to them, and execute.2025 is here. What are you aiming for?-Ryan

  January 5, 2025 - 00:26:05

• As the New Year begins, remember that meaningful progress doesn’t require drastic changes. You don’t need to set lofty goals to prove your worth. Often, the most significant growth comes from small, consistent actions: choosing to show up, taking one step forward, or committing to daily efforts. This year, let’s focus on progress, not perfection. Build a life you’re proud of, one step at a time. You already have everything you need to make this your best year yet—just bring your determination. Let’s keep moving forward, one day, one choice, one win at a time. Happy 2025!!-Ryan

  January 3, 2025 - 02:57:07

• Happy New Year’s💝 let’s have another memorable year together!

  January 2, 2025 - 00:54:58

• Someone said I look like I belong in a Christmas hallmark movie 🍿 🎥 lol was he right?? 😂😅

  December 24, 2024 - 01:53:11

• The holiday season is here, and while it’s a time for family, gratitude, and celebration, it can also be easy to let your motivation slide. I suffer from this myself, it’s easy to get distracted and complacent. Don’t let the holiday hustle derail your goals. Stay focused, disciplined, and consistent—even when it’s tough.Here are some quick tips to keep your fire burning:1.Set Mini Goals: Focus on small, achievable goals for the next few weeks. Whether it’s a workout, a task, or a new habit, staying consistent will keep you on track.2.Plan Ahead: The holidays are full of distractions, so plan your days. Prioritize your workouts, work, and personal time.3.Don’t Skip Workouts: Even 15 minutes of movement counts. Stay active and keep your momentum strong.4.Stay Balanced: Enjoy the treats and festivities, but don’t overdo it. Balance indulgence with discipline.5.Remember Why You Started: Reflect on your goals. Whether it’s fitness, business, or personal growth, remind yourself why you’re doing this.Motivation comes and goes, but discipline will carry you through. Don’t wait until January to get back on track—start now. Finish the year strong.What keeps you motivated during the holidays? Drop a comment and let’s keep each other accountable!-Ryan

  December 21, 2024 - 20:56:08

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