FIRST RESPONDER
Guide to Time Management for Fat Loss
FIRST RESPONDER
Guide to Time Management for Fat Loss
Grab Your FREE Guide Below!
This Is For You If...
You're a first responder who feels like there’s never enough time in the day to focus on your health.
You've told yourself, "I'll start when things calm down"—but that day never comes.
You’ve tried to eat better, move more, or lose weight—but shift work, long hours, or family life always get in the way.
You're tired of being tired and want a simple plan that works with your schedule, not against it.
You’re looking for real-life solutions that fit the chaotic, unpredictable, high-demand lifestyle of law enforcement, firefighters, EMTs, and military service members.
You want to drop body fat, boost energy, and feel confident in your uniform—without tracking every bite or training for hours.
You’re ready to take control of your time, your health, and your goals—and want a step-by-step guide that’s made for you.
Gilbert Rios is a former sheriff's deputy and Marine Corps veteran and founder of Resilient Responder Coaching who now serves first responders nationwide. As the host of the Fit for Duty podcast and author of Breaking the Blue Wall, he brings a unique perspective on fitness & confronts the stigma of mental health. Gilbert blends combat fitness and aesthetics with mental resilience to help first responders drop fat, regain energy and stay mission ready without crash diets, burnout or unsustainable methods so they can be fit for duty & fit for life.
His fitness journey began at 14 when he first picked up a pair of weights. By 16, he was coaching his first paid client. Eager to learn, he trained under IFBB Pro Les Kaminski and coach Jeff Schneider, gaining hands-on experience in both bodybuilding fundamentals and core nutrition principles.
He enlisted in the Marine Corps in 2010, graduating as the Honor Graduate from his MOS school in 29 Palms. Gilbert held dual Military Occupational Specialties: Communications and Marksmanship Coach, earned his black belt in the Marine Corps Martial Arts Program, achieved multiple expert rifle/pistol qualifications and deployed twice to Afghanistan in support of Operation Enduring Freedom. He was also awarded the Battalion Iron Man for physical fitness. Gilbert’s early exposure to combat fitness and conditioning laid the foundation for his hybrid performance-aesthetic style he still practices today.
Gilbert later transitioned into law enforcement, where he was recognized as the top shooter in his academy class. He went on to serve as a SWAT Operator, Detective, Recruit Training Officer, and Task Force Investigator with a three-letter federal agency. In 2018, his actions in the line of duty earned him the department’s Silver Star for Valor.
After seeing firsthand how the job impacts the physical and mental well-being of first responders, Gilbert shifted his mission. In 2020, he launched Revein Training (now Resilient Responder Coaching LLC)—initially working with busy parents, then transitioning to coach first responders full-time. Today, he merges tactical fitness with mental resilience to help them stay mission-ready for life.
His goal is to help first responders get fit for duty—without restrictive dieting, burnout or unsustainable methods through my Rapid Response Method. Clients are guided through a structured 4 phased method designed to help them lose weight, keep it off, and sustain their results long term. Now, through his signature 8 Weeks to Fit for Duty program, he coach first responders through a hybrid system that blends combat conditioning with performance-driven aesthetics The program is built on four core pillars:
Performance:
Physical readiness to meet the demands of the job
Mental Resilience:
Because fitness is just as much mindset as it is muscle
Sustainability:
This isn’t a crash diet—it’s a comeback for life
Longevity:
A foundational plan designed to create lasting, real-world results
Grab Your FREE Guide Below!
This Is For You If...
You're a first responder who feels like there’s never enough time in the day to focus on your health.
You've told yourself, "I'll start when things calm down"—but that day never comes.
You’ve tried to eat better, move more, or lose weight—but shift work, long hours, or family life always get in the way.
You're tired of being tired and want a simple plan that works with your schedule, not against it.
You’re looking for real-life solutions that fit the chaotic, unpredictable, high-demand lifestyle of law enforcement, firefighters, EMTs, and military service members.
You want to drop body fat, boost energy, and feel confident in your uniform—without tracking every bite or training for hours.
You’re ready to take control of your time, your health, and your goals—and want a step-by-step guide that’s made for you.
Gilbert Rios is a former sheriff's deputy and Marine Corps veteran and founder of Resilient Responder Coaching who now serves first responders nationwide. As the host of the Fit for Duty podcast and author of Breaking the Blue Wall, he brings a unique perspective on fitness & confronts the stigma of mental health. Gilbert blends combat fitness and aesthetics with mental resilience to help first responders drop fat, regain energy and stay mission ready without crash diets, burnout or unsustainable methods so they can be fit for duty & fit for life.
His fitness journey began at 14 when he first picked up a pair of weights. By 16, he was coaching his first paid client. Eager to learn, he trained under IFBB Pro Les Kaminski and coach Jeff Schneider, gaining hands-on experience in both bodybuilding fundamentals and core nutrition principles.
He enlisted in the Marine Corps in 2010, graduating as the Honor Graduate from his MOS school in 29 Palms. Gilbert held dual Military Occupational Specialties: Communications and Marksmanship Coach, earned his black belt in the Marine Corps Martial Arts Program, achieved multiple expert rifle/pistol qualifications and deployed twice to Afghanistan in support of Operation Enduring Freedom. He was also awarded the Battalion Iron Man for physical fitness. Gilbert’s early exposure to combat fitness and conditioning laid the foundation for his hybrid performance-aesthetic style he still practices today.
Gilbert later transitioned into law enforcement, where he was recognized as the top shooter in his academy class. He went on to serve as a SWAT Operator, Detective, Recruit Training Officer, and Task Force Investigator with a three-letter federal agency. In 2018, his actions in the line of duty earned him the department’s Silver Star for Valor.
After seeing firsthand how the job impacts the physical and mental well-being of first responders, Gilbert shifted his mission. In 2020, he launched
Revein Training (now Resilient Responder Coaching LLC)—initially working with busy parents, then transitioning to coach first responders full-time. Today, he merges tactical fitness with mental resilience to help them stay mission-ready for life.
His goal is to help first responders get fit for duty—without restrictive dieting, burnout or unsustainable methods through my Rapid Response Method. Clients are guided through a structured 4 phased method designed to help them lose weight, keep it off, and sustain their results long term. Now, through his signature
8 Weeks to Fit for Duty program, he coach first responders through a hybrid system that blends
combat conditioning with performance-driven aesthetics The program is built on four core pillars:
Performance:
Physical readiness to meet the demands of the job
Mental Resilience:
Because fitness is just as much mindset as it is muscle
Sustainability:
This isn’t a crash diet—it’s a comeback for life
Longevity:
A foundational plan designed to create lasting, real-world results