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Resolutions feel great on day one, and then life happens.

We dig into how to make change stick by shrinking big ambitions into small, repeatable habits that slot into your actual routine. From water and protein to planning and posting daily videos, we share practical examples from our lives that prove consistency isn’t about willpower, it’s about design.

We break down the difference between outcomes and behaviors, then show how habit stacking turns good intentions into nearly automatic actions. You’ll hear why tying a protein shake to your workout beats trying to remember to drink protein another time, how creatine adherence can improve when you anchor it to breakfast, and why a time-based walk can be more motivating than chasing a step count you don’t care about. We also talk through scheduling and constraints to protect the habits that matter when schedules get messy.

This conversation is honest, simple, and actionable. You’ll get clear strategies to reduce decision fatigue, choose metrics that resonate, and replace doomscrolling with a action. We also share a lightweight accountability idea to help you follow through without the guilt spiral when you miss a day. Whether you’re building strength, dialing in nutrition, or just trying to feel better, these tools help you create momentum and keep it.

If this helped, tap follow, subscribe on YouTube, and share this with a friend who’s setting goals. Drop your one habit for the week in the comments so we can cheer you on.

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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!
@fortisfitnessstudio
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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis

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Resolutions don’t fail because people dream too big, they fail because we don’t break them down into small goals we can accomplish every day.

We’re back from a packed meet season with a clear plan for 2026, a fresh 705 deadlift on the books for Nate, and a blueprint you can use to turn ambition into action without burning out.

We start with the whirlwind: hosting and coaching across Alabama, Tampa, Crestview, and Navarre, plus the chaos of life with Toby and his dementia. Then we dig into what that 705 pull really taught us how long-term goals demand patience, how missteps become data, and why changing the target isn’t quitting. From there, we map out a big team trip to PLU Nationals in San Antonio this May: choosing the right federation, organizing roles so lifters compete while teammates support, and building a meet-day system that runs smooth even while we both step on the platform.

The heart of this episode is a practical guide to goals that stick. For lifters, we show how to reverse-engineer a total by assigning realistic squat, bench, and deadlift checkpoints. For weight loss and physique, we talk about progress photos, habit tracking, and making five-pound milestones your best friend. We share two anchors that carry you through plateaus: consistency over perfection and the courage to act when motivation dips. Small actions compound into momentum; momentum sustains motivation.

We close with our own 2026 targets tune in to find out Nate and Liz's individual goals. If you need a sign to set three clear goals, break them into weekly steps, and finally do the work you already know matters, this is it.

If this helped, follow the show, subscribe on YouTube, leave a quick review, then share your first 2026 goal with us so we can cheer you on.

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 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.

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