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Ready to stop guessing what to eat and start hitting your goals with less stress? We walk through a practical, no-drama meal prep system for beginners that actually fits your busy week. You’ll learn why prepping just one meal a day can flip your nutrition from chaotic to consistent, and how a few small tools well under $100 remove the friction that makes most people quit. This is the blueprint we use ourselves, built to save time, money, and decision fatigue.

We start with the essentials: a digital thermometer to keep chicken juicy and safe, a food scale for accuracy (or measuring cups if you’re on a tight budget), dependable containers, and a rice cooker or Instant Pot to make carbs push-button simple. Then we map out the plan. Choose one or two proteins, a go-to carb like rice or potatoes, and or veggies. Buy in bulk, estimate portions for the week, and decide whether you’ll prep once or split into two shorter sessions for peak freshness.

From there, we lay out a step-by-step cooking flow that compresses your total kitchen time. By the end, you’ll have a simple framework you can repeat every week: plan, batch, portion, flavor, and go.

If you’ve tried meal prep before and burned out, this approach brings it back to basics so it sticks. Subscribe, share with a friend who needs a reset, and tell us: which meal will you prep first this 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!
@fortisfitnessstudio
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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis

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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.

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

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!
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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

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
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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

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.

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

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!
-
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!
-
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
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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis

Send us a text

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