defensivetactics

shawty got low low low low low low low low 😎this machine is ..

shawty got low low low low low low low low 😎
this machine is a killer for quads and it helps in making sure you’re keeping your back straight so it’s quad dominant
The results are pretty good don’t you think 😉

-Ryan

Today another person respectfully told me that my dreams are..

Today another person respectfully told me that my dreams are unattainable. I don't take it personally, because I AM trying to do something that most say is impossible. There are so many things in my life RIGHT NOW that never seemed possible to me and yet they are here. You never truly know what you're capable of until you're pushed to do it! My physical therapists (both) told me l'd never get back to where I was before my injury’s.
i promised myself I’ll get my body back to what it was before. That’s a fact.

-Ryan

There is nothing permanent except change, and the gym is the..

There is nothing permanent except change, and the gym is the perfect reminder of that truth. Your body, your strength, and your mindset are constantly evolving with every workout you put in. What seems impossible today becomes routine tomorrow, and the limits you face now will soon be left behind. Embracing change means accepting challenges and using them as stepping stones to grow stronger—physically and mentally. Change isn’t something to fear; it’s the catalyst that transforms potential into progress. Keep showing up, and let change work in your favor.

-Ryan

Throwing a couple 80’s around after a good chest day. I felt..

Throwing a couple 80’s around after a good chest day. I felt pretty good after these and felt like I coulda done more!
But most importantly, how’s the form? 😉

-Ryan

Your body is like a marble statue, and every workout is a st..

Your body is like a marble statue, and every workout is a strike of the chisel, slowly carving out your masterpiece. Progress might feel slow at times, but with patience, discipline, and consistent effort, the rough edges transform into something extraordinary. Keep working—the vision is worth it.

-Ryan

ya think I sweat out the sickness yet? 😅😂Gotta love the saun..

ya think I sweat out the sickness yet? 😅😂
Gotta love the sauna 🥵🔥🧯☀️
-Ryan

Feeling a little bit of allergies & sickness this weekend. M..

Feeling a little bit of allergies & sickness this weekend. Maybe I got sick watching that boring boxing fight Friday.
nothing plenty of water, the sauna, a workout, and some sunlight can’t fix!

-Ryan

I’ve been hiking a lot more! Hiking is an awesome way to boo..

I’ve been hiking a lot more! Hiking is an awesome way to boost both your body and mind. Spending time on the trail helps you let go of stress, clear your head, and just feel good. Plus, it’s a killer workout that strengthens muscles, gets your heart pumping, and even helps with balance. If you’re looking for a way to stay fit and unwind, grab your boots and hit the trail—you won’t regret it! And don’t forget to tell me about it!

-Ryan

Happy fall! As the weather gets cooler, take the time to do ..

Happy fall!
As the weather gets cooler, take the time to do an accountability check of yourself and your space. Maybe it’s time for some fall cleaning (that’s what I’m doing today)
Maybe it’s time to switch the diet up. Or get some more running in.
I will say, that even though the temperature is dropping, you have to make sure you’re drinking enough water. You might not think you can get dehydrated in colder weather, but it’s more dangerous since you don’t have as obvious signs of dehydration!

-Ryan

Happy Halloween! My costume is your boyfriend 😏-Ryan

Happy Halloween! My costume is your boyfriend 😏

-Ryan

Happy Sunday! Can you guess what my every day carry is for w..

Happy Sunday! Can you guess what my every day carry is for when I fly?

-phone keys wallet, of course.
But I also have a small mini IFAK, & a TQ, as well as a large caribeaner. And lots of portable phone chargers, bc my phones always dead 😜

-Ryan

Wide back in progress! 🔨🔩🚜🚧

Wide back in progress! 🔨🔩🚜🚧

Back from helping assist in disaster relief efforts down in ..

Back from helping assist in disaster relief efforts down in Florida. Back to the gym! Back to the gains!

-Ryan

Found a new gym that’s got good music, heavy weights, and gr..

Found a new gym that’s got good music, heavy weights, and great people! Can’t wait to go back!

-Ryan

Don’t wait years to start learning leg locks in jiu-jitsu. W..

Don’t wait years to start learning leg locks in jiu-jitsu. While it’s important to study them carefully and go slow when you're new, integrating leg locks early in your training will help you develop a more complete and modern game. Rather than waiting until you’re a higher belt, start now and gradually build your knowledge of these techniques. This way, you won’t be behind when it comes to controlling and defending leg positions, making you a more well-rounded grappler.

Success doesn't happen overnight, but every step you take to..

Success doesn't happen overnight, but every step you take today brings you closer to your goals. Whether you're grinding in the gym, building your business, or working on yourself, remember that progress is progress—no matter how small. Stay focused, stay determined, and don't let temporary setbacks define you. The journey may be tough, but the reward is always worth it. Keep pushing forward!

-Ryan

Post physical therapy and light BJJ roll. Man physical thera..

Post physical therapy and light BJJ roll.
Man physical therapy is kicking my BUTT now but the weights I’m using keep going up, so the strength keeps going up 💪🏼
Cheers to the weekend.
Get out there and enjoy it!

-Ryan

For my Florida friends, this Hurricane is nothing to mess ar..

For my Florida friends, this Hurricane is nothing to mess around with. I went out during Hurricane Ian for immediate disaster response and search and rescue. Please make sure you are prepared for the worst. If you are in the area of the hurricanes path, you need to follow local guidelines and evacuate if applicable.
Here’s an update for the Tampa Bay Area as that’s where I have family and lived before as of 1030 eastern time.

1. Based on the current track, I'm expecting hurricane-force winds to remain offshore for the Tampa Bay area, with the storm passing around 115 miles west of Tampa. The winds from the hurricane are projected to extend about 75 miles out, meaning the Bay Area should avoid the worst of it unless the storm changes course.

2. Unfortunately, the Florida Panhandle won't be as fortunate. Helene is expected to make landfall as a Category 4 storm on Thursday evening, bringing a storm surge of 15 to 20 feet. Residents in Tallahassee need to finalize their preparations as soon as possible. I've posted a family hurricane kit list for anyone still getting ready. Students at Florida State University and Florida A&M will be hit hardest. The University of Florida will see some effects, though hurricane-force winds aren't expected. Tropical storm conditions will impact the University of South Florida and the University of Central Florida, but significant wind damage isn’t expected. However, the University of Tampa may face some flooding in student housing due to storm surge.

3. For the Bay Area, expect the strongest winds and power outages starting Thursday afternoon into the evening. Tropical storm-force winds should arrive by late morning and continue throughout the day.

4. The biggest concern remains storm surge, especially for those in flood-prone areas. Evacuation orders have already been issued, so if you live in a Zone A flood area, take them seriously. If you flooded during Idalia, you're likely to see worse with Helene. The peak surge will come late Thursday evening.

5. The storm should pass by Friday morning, with conditions improving quickly after that.

I may have a resting bitch face but I swear in a goofball ha..

I may have a resting bitch face but I swear in a goofball half the time 🤪🤪

Had a dream come true this weekend and shot a M1 Garand. Abs..

Had a dream come true this weekend and shot a M1 Garand. Absolutely amazing feeling. Especially growing up knowing my grandfathers both used it in war. 🇺🇸
Here’s some fun facts about it! The M1 Garand is a semi-automatic rifle designed by John C. Garand and adopted by the U.S. military in 1936. It was the first semi-automatic rifle to be standard issue for U.S. troops, providing a significant rate-of-fire advantage in World War II and the Korean War. Chambered in .30-06 Springfield, it uses an 8-round en-bloc clip that ejects with a distinctive "ping" sound when empty. Known for its reliability and ruggedness, it was praised by General George S. Patton as "the greatest battle implement ever devised." Weighing around 9.5 to 11.6 pounds, the M1 Garand remained in service until it was replaced by the M14 and has since become a popular collector's item.

-Ryan

Success comes from relentless training and a disciplined min..

Success comes from relentless training and a disciplined mindset. Today, I hit the range not just to shoot but to sharpen my skills and master the fundamentals—because every shot and decision counts. In life, as on the range, there are no shortcuts. Discipline and preparation lead to freedom and victory. Stay focused, stay sharp, and never stop pushing forward; complacency is the real enemy.

-Ryan

Just over here drinking water like it’s the secret to life… ..

Just over here drinking water like it’s the secret to life… because it kind of is.😉 drink up!

-Ryan

Someone asked what I carry in my bag, and while I’m still tr..

Someone asked what I carry in my bag, and while I’m still tryna find a new bag(this one isn’t cutting it) Here’s a peek into my gym bag essentials: deodorant, stretch band, cordless hole puncher (if you know you know) And, of course, I’ve got backup headphones for my backup headphones—because my headphones are ALWAYS dead haha. Stay ready, folks! 😂💪

-Ryan

Patience is power. In a world that pushes for quick results,..

Patience is power. In a world that pushes for quick results, remember that the best things take time. Strength is built rep by rep, day by day. Growth happens in the quiet moments when no one is watching. Don’t rush the process; let it unfold. Stay focused, stay disciplined, and trust that your hard work will pay off in the end. Slow and steady wins the race. Keep grinding.

-Ryan

Change is painful. But nothing is as painful as staying stu..

Change is painful.

But nothing is as painful as staying stuck

somewhere you don't belong.

-Ryan

Dealing with this torn meniscus is just another test—another..

Dealing with this torn meniscus is just another test—another chance to prove what I’m made of. Life throws all kinds of injuries our way, not just physical, but mental and emotional too. The key is to face them head-on, with the same grit and determination as any fight. This injury won’t break me; it’s going to make me stronger. It’s a reminder that setbacks are part of the journey. Whether it’s a torn muscle or a setback in life, the principle is the same: you don’t quit, you adapt, you push through the pain, and you come out the other side even tougher. This is just another challenge to overcome, and I’m ready for it.

-Ryan

getting ready for bed, it’s been a long week. Trying to get ..

getting ready for bed, it’s been a long week. Trying to get this knee rehabbed is going to be an uphill battle. Let’s do this.

-Ryan

You can't cheat the process.. Your internal rewards of the J..

You can't cheat the process..
Your internal rewards of the Journey, are just as important as The end result .....
If you haven't worked for it, earned it,
Sacrificed for it ....
No trophy will ever give you that Feeling of accomplishment, PRIDE, RESPECT, SATISFACTION & HAPPINESS

-Ryan

Welp! I did it again! Confirmed it today, I’ve torn my men..

Welp! I did it again!

Confirmed it today, I’ve torn my meniscus, again. Life throws curveballs, Just another challenge to overcome. While I’ll be focusing on recovery, I’m not stepping back. I’ll be doubling down on my mindset, working on areas I can still improve, and staying mentally sharp. I’ll be dedicating more time to nutrition, working upper body & abs, physical therapy for sure, and refining my mental game, something I’ve always struggled with. Nutrition will be key since I won’t be able to do the most intense cardio, so I’ll also be fine-tuning my diet to fuel recovery and keep my body in peak shape. Remember, setbacks are just setups for a stronger comeback. Stay with me on this journey—we’re going to come back better and stronger than ever.
⚔️⚔️⚔️

-Ryan

Shooting accurately while walking requires maintaining a bal..

Shooting accurately while walking requires maintaining a balanced, athletic stance with knees slightly bent and weight centered. Use a heel-to-toe motion to minimize bounce and keep your upper body steady. Keep your arms, shoulders, and head still, letting your legs absorb the movement. Controlled breathing and a smooth trigger pull are crucial for maintaining accuracy. Regular practice, including dry fire drills, will help you master this essential skill. Always prioritize safety and follow proper range protocols.

-Ryan