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Ever wonder how a small team pulls off big results without burning out? We go behind the scenes after hours and walk through the real systems that keep Fortis moving: how we split creative and operations, why delegation beats heroics, and what it takes to turn a rebrand from a file on a screen into a painted logo on a gym wall. You’ll hear how a simple choices, can save hours and prevent the quiet leaks that drain momentum.

From there, we dive into our apparel workflow, where design and craftsmanship meet checklists and counts. Nate handles the creative vision and final press work; Liz turns orders into precise production runs; Tanner stages prints so print days fly. That same clarity powered our switch to TrainHeroic: one of us mapped the coaching needs, the other engineered the migration and client comms so members felt a clean handoff. It’s a pattern we rely on, strategy paired with process, to start scaling services without sacrificing quality.

The biggest stress test is meet day. Coaching five to twenty lifters across multiple flights demands more than hype; it requires a shared playbook. Liz builds a live Google Sheet with flights, lifter order, planned attempts, and contingencies. Nate studies the plan early, then calls game-day jumps based on bar speed, confidence, and goals. System plus intuition lets us move fast and keep athletes calm. It’s how we hit more PRs and reduce chaos.

We close with a practical answer to a hot question: clean foods or flexible foods for muscle growth? Clean, whole-food-forward eating typically feels better and curbs accidental overeating, but adherence decides the outcome. A flexible plan that consistently hits protein, macros, hydration, and sleep will outperform a strict plan you abandon. Aim for mostly whole foods, add smart convenience where needed, and let consistency do the heavy lifting.

If this resonated, follow the show, share it with a friend who loves training, and leave a quick review to help others find us. Your support helps us keep building useful, honest content week after week.

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You can now become a Fortis After Hours Supporter by using the link below! This will help support the podcast as we continue to grow and we will give you a shoutout on the next episode after you subscribe as well as give you top priority for different topics or discussions you'd like us to have on the podcast. Thank you for your support!
https://www.buzzsprout.com/1369834/support
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Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!
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HOSTED BY
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@nateribaudo_fortis

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The forgotten files! Not really but we did re record the second half of last weeks episode and here it is!

Ever feel like the scale has way too much power over your day? We flip that script by treating body weight like data, not judgment, and show how daily weigh-ins and weekly averages reveal the real story behind short-term spikes. With a simple smart scale and an app, you can track trends, spot patterns across your cycle or travel, and make calm, informed adjustments to your training and nutrition.

We also get real about powerlifting strategy. Cutting weight only helps in a few clear cases: you’re in the hunt to win, you want a straightforward weight-loss goal, or you’re an experienced lifter that is hovering a pound or two over your weight class.

If aesthetics matter to you, then that’s where progress photos shine. The number can go up on the scale all the while you look better. We break down how to pair photos with trend weight to see true body recomposition, link habits to outcomes, and detach from the myth that “lighter always looks better.” You’ll leave with a practical framework: weigh most mornings, average weekly, take consistent photos, and let the data guide your choices.

If you’re aiming to manage weight for health, pick the right powerlifting class, or just feel stronger without the drama, this one’s for you. Tap play, then tell us how you track your progress. And if you’re enjoying the show, subscribe, leave a review, and share it with a friend who needs a simple plan.

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Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it with your friends so we can continue to grow!
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You can now become a Fortis After Hours Supporter by using the link below! This will help support the podcast as we continue to grow and we will give you a shoutout on the next episode after you subscribe as well as give you top priority for different topics or discussions you'd like us to have on the podcast. Thank you for your support!
https://www.buzzsprout.com/1369834/support
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Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!
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HOSTED BY
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@nateribaudo_fortis

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This is part one of this episode as we had a technical error and only one mic was recording during the second half. We will be re-recording the second half and including a spot for questions. So if you have any questions about your bodyweight and how to master it hit us up in the DMs!

What if the number you’re chasing on the scale is the very thing holding you back? We unpack the obsession with target weights both in life and in powerlifting. As coaches and competitors, we’ve seen the same pattern for years: people tie identity to a weight class or an old “best” number, only to stall, burn out, or get hurt.

We get practical fast. You’ll learn how to set outcome-based goals, use progress pictures the right way (same light, same time, same clothes), and track signals that matter: strength PRs, sleep, steps, and weekly weight averages. We dig into body composition realities too: muscle weighs more than you think, and many folks need to weigh a bit more to look stronger and leaner. Genetics, frame size, and training age all shape the result, so comparison is a losing game; the win is building a body that performs and endures.

We also zoom out to the cultural noise: pressure to be smaller, the rise of GLP-1s, and the drastic pendulum swing between extremes. The antidote is simple and powerful: consistent training 3–5 days a week, protein-forward meals, good sleep, and patience. Consistency beats intensity every time, and the “overnight” progress people notice later is usually months of quiet, steady work. If you’re ready to ditch the scale drama, build real strength, and define success on your terms, press play, subscribe, and share this with a friend who needs a calmer path to strong.

Support the show

Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it with your friends so we can continue to grow!
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You can now become a Fortis After Hours Supporter by using the link below! This will help support the podcast as we continue to grow and we will give you a shoutout on the next episode after you subscribe as well as give you top priority for different topics or discussions you'd like us to have on the podcast. Thank you for your support!
https://www.buzzsprout.com/1369834/support
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Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!
@fortisfitnessstudio
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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis

Send us a text

Have you ever pushed yourself to the limit in training only to find yourself broken down, injured, or regressing? The missing piece might be recovery. Recovery is an essential component of your fitness journey equal to your workouts themselves.

Recovery isn't about fancy gadgets or complicated protocols. At its core, it hinges on what we call The Three Pillars: Sleep, Hydration, and Nutrition. Sleep stands as the most crucial recovery mechanism. It is the time when your body repairs and restores itself from training. Whether you're struggling with insomnia or just prioritizing TV time over rest, we explore practical solutions to help you get to sleep faster. We discuss different sleep hygiene routines that have actually worked for us.

Hydration goes far beyond just drinking water, though a gallon daily is a good target. We dive into why electrolytes matter and how proper hydration affects everything from muscle function to cognitive performance. For nutrition, we break down protein requirements and we discuss why most beginners are likely consuming far less than optimal for recovery.

Beyond these foundations, we share our personal approaches to recovery modalities like stretching, foam rolling, massage therapy, and more exotic options like cupping and dry needling. The contrast between our habits is about right: Liz maintains a disciplined mobility practice, while Nate admits that he struggles to maintain consistent recovery protocols.

As we age and push our physical limits, recovery becomes increasingly important, not just for performance but for longevity in the activities we love.

Take this episode as your invitation to reassess your recovery strategy. Your future self will thank you for the investment you make today.

Support the show

Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it with your friends so we can continue to grow!
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You can now become a Fortis After Hours Supporter by using the link below! This will help support the podcast as we continue to grow and we will give you a shoutout on the next episode after you subscribe as well as give you top priority for different topics or discussions you'd like us to have on the podcast. Thank you for your support!
https://www.buzzsprout.com/1369834/support
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Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!
@fortisfitnessstudio
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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis

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In this week’s episode, Nate and Liz recap their trip to Power Surge Pro, sharing stories from the platform, the energy of the meet, and what it means to compete at a high level while still having fun.

They also introduce a free 4-week pushup program, built to help you go from your first pushup to advanced progressions. To round things out, they dive into the age old concept of discipline over motivation. Consistency and discipline is what helped Liz stay in the game and make it back to the platform, and it can help you too! Start stacking small wins and moving towards your next goal.

Support the show

Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it with your friends so we can continue to grow!
-
You can now become a Fortis After Hours Supporter by using the link below! This will help support the podcast as we continue to grow and we will give you a shoutout on the next episode after you subscribe as well as give you top priority for different topics or discussions you'd like us to have on the podcast. Thank you for your support!
https://www.buzzsprout.com/1369834/support
-
Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!
@fortisfitnessstudio
-
HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis

Send us a text

Ever find yourself staring blankly into your fridge at the end of a long day, wondering what to eat? That daily struggle disappears when you embrace meal prepping, even if you don't particularly enjoy the process itself.

The concept seems simple enough: dedicate a few hours on the weekend to prepare your meals for the upcoming week. Yet a constant misconception exists that eating healthy is somehow more expensive than grabbing fast food or throwing together random meals. We tackle this head-on with actual numbers, revealing how a basic meal prep of chicken and rice can cost as little as $20-30 per week, a fraction of what you'd spend eating out.

Time savings are equally impressive. The math doesn't lie: spending 2-3 hours meal prepping once versus 7+ hours cooking individual meals throughout the week. Plus, there's the mental relief of eliminating decision fatigue around food choices. For those worried about eating the same thing repeatedly, we share practical strategies like preparing proteins plain and adding different seasonings daily to create variety without additional work.

We also explore how different fitness goals can coexist, addressing whether someone can successfully combine running with powerlifting. Drawing from personal experience, we discuss how strategic scheduling, proper recovery, and adequate hydration make this combination not just possible, but potentially successful.

Looking ahead, our powerlifting team is gearing up for PLU Nationals in Texas next May, and we're inviting interested lifters to join us.

Ready to transform your nutrition approach and reclaim hours of your week? Give meal prepping a genuine try, your future self will thank you when you're opening that first perfectly prepared container on Monday morning.

Support the show

Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it with your friends so we can continue to grow!
-
You can now become a Fortis After Hours Supporter by using the link below! This will help support the podcast as we continue to grow and we will give you a shoutout on the next episode after you subscribe as well as give you top priority for different topics or discussions you'd like us to have on the podcast. Thank you for your support!
https://www.buzzsprout.com/1369834/support
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Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!
@fortisfitnessstudio
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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis

Send us a text

Have you ever experienced that magical moment when everything just clicks? When your body seems to operate on autopilot, performing at levels beyond what you thought possible? That elusive mental state often called "flow state" or "being in the zone" is exactly what we explore in this episode.

Fresh off competing at the Stronger Things Showdown, Liz shares her remarkable experience of entering a flow state during deadlifts, a first in her 16+ meet career. "I knew without a shadow of a doubt, whatever was on that bar, I was going to deadlift it," she explains, describing the peculiar yet powerful sensation of complete trust in her abilities. This mental breakthrough helped her secure an impressive 981-pound total while going 8 for 9 on lifts and setting multiple state records.

Our conversation delves into what creates these peak performance moments and how to cultivate them in your own training. We break down the simple yet profound concept of "don't think, just do" – the ability to silence your analytical mind and let your trained body take over. As we discuss, we find this isn't something you can fake; it requires technical mastery, consistent practice, and developing unshakeable trust in your preparation and training.

Whether you're a competitive athlete or simply someone who wants to perform better in your chosen activities, this episode offers practical insights on developing pre-performance rituals, creating consistent setups, and building the foundation necessary to access your own flow state. The best part? This mental skill isn't reserved for elite athletes – it's available to anyone willing to put in the deliberate practice.

Ready to unlock a new level of performance by learning when to stop thinking and just do? Listen now, and discover how to get out of your own way and tap into the incredible potential your body already possesses.

Support the show

Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it with your friends so we can continue to grow!
-
You can now become a Fortis After Hours Supporter by using the link below! This will help support the podcast as we continue to grow and we will give you a shoutout on the next episode after you subscribe as well as give you top priority for different topics or discussions you'd like us to have on the podcast. Thank you for your support!
https://www.buzzsprout.com/1369834/support
-
Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!
@fortisfitnessstudio
-
HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis

Send us a text

Ever feel caught between pushing harder and pulling back? That tension point is exactly what we explore in this candid conversation about navigating life's demands while still pursuing your goals.

In this episode, we break down the delicate art of knowing when to go all-in and when to conserve energy. This balance isn't just about training—it's a universal principle that applies to careers, relationships, and personal development.

The concept of "minimum effective dose" becomes crucial during high-stress periods. We share how maintaining non-negotiables (nutrition, hydration, sleep) while adjusting training intensity helped us stay on track despite additional life demands.

Communication is key. Whether with your coach, training partner or life partner, transparency about life stressors allows for intelligent adjustments before burnout hits. We discuss how many athletes wait too long to communicate challenges, missing opportunities for proactive changes to their training and or schedule.

Perhaps most valuable is our exploration of the power of planning. Even for the spontaneous among us like Nate, having a framework creates freedom rather than limitation. A good plan doesn't mean rigid adherence—it means having direction when chaos strikes.

The payoff for this strategic approach isn't immediate gratification but sustainable progress toward meaningful goals. Whether you're preparing for competition, career advancement, or simply trying to balance multiple life demands, mastering this push-pull dynamic could be your secret weapon.

Ready to apply these principles to your training and life? Listen now, and let us know which strategies resonate most with your current challenges!

Support the show

Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it with your friends so we can continue to grow!
-
You can now become a Fortis After Hours Supporter by using the link below! This will help support the podcast as we continue to grow and we will give you a shoutout on the next episode after you subscribe as well as give you top priority for different topics or discussions you'd like us to have on the podcast. Thank you for your support!
https://www.buzzsprout.com/1369834/support
-
Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!
@fortisfitnessstudio
-
HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis