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Fortis After Hours Podcast

Nate & Liz Ribaudo

Welcome to the Fortis After Hours Podcast!

Join Nate and Liz as they dive into unfiltered conversations about fitness, mental health, relationships, powerlifting, and everything in between. From navigating life as a married couple running a business together, to chasing PRs and personal growth outside of the gym, no topic is off-limits.

Expect honest insights, practical advice, and plenty of healthy banter as we redefine what strong really means in and out of the gym.

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20 episodes
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Avg 37 min
English

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#32
September 28 · 36 min
Ep. 32 | Redefining Strong
Send us Fan Mail Today we’re explaining what “redefining strong” actually means to us, why we put it on the wall at Fortis Fitness Studio from day one, and why it’s still the mindset we coach by years later. We start in the world of powerlifting because it makes the problem obvious: it’s easy to believe strong only belongs to the people lifting the most weight. But the platform tells a bigger story. For some lifters, strength is walking into a meet, wearing the singlet, taking commands, and doing hard things in public. For others, it’s learning to stop spiraling after a missed attempt, adjusting the plan on the fly, and finishing the day with pride. We also dig into the downside of gym culture online, where comparison steals your focus fast, and we share a practical way to define your strong before you ever worry about someone else’s numbers. Then we zoom out to real life fitness. Strong might be showing up three days a week, rebuilding after pregnancy, or finding 30 minutes to move your body so you feel like yourself again. Nate shares a client story that proves how “small” goals like step-ups can become life-changing functional strength over time, especially for older adults who want mobility, independence, and confidence. If you’ve ever thought “I’m not strong enough,” press play and start redefining strong with us. Subscribe on Spotify, Apple Podcasts, or YouTube, and if this hits home, share it and leave a review so more people can redefine strong with us. 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
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#31
September 7 · 29 min
Ep. 31 | Preparing for the Winter Arc
Send us Fan Mail Fall is where good training years either get sharpened or quietly slip away. We talk through how we’re approaching the “fall winter arc” with actual targets, real timelines, and the kind of honesty that keeps you progressing when pumpkin season chaos shows up and motivation gets noisy. Liz is four weeks out from a USAPL meet, and the mission is clear: fix the deadlift. We unpack what went wrong, what changed after a back scare, and why switching tools matters, including power bar deadlifts to clean up positions and a long term return to the deadlift bar for bigger pulls. We also get into the nitty gritty of sumo mechanics, why hook grip can improve stacking and leverage, and the unglamorous reality of thumb conditioning. Her bigger goal for next year is a 500 DOTS, and we walk through the numbers that make it realistic. On Nate’s side, the goal is borderline absurd on purpose: an 800-pound deadlift. We explain how he’s turning that into a multi year plan with a full brain dump, percentages that make the gap feel less mysterious, and weekly Thursday recaps to stay accountable. Along the way we hit the lessons that actually matter for most lifters: stop letting ego pick your jumps, respect recovery blocks, and recognize when you need someone else to call your numbers. If you’re trying to finish the year strong, write your next goal down, and make it smaller and more executable than your emotions want it to be. Subscribe, share this with a training partner, and leave a review so more lifters find it. 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
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#30
August 17 · 43 min
Ep. 30 | Three Things We Wish We Would've Known When We First Started Working Out
Send us Fan Mail Nate and Liz each share 3 lessons they wish they knew when they first stepped into the gym, and they get honest about the mistakes that slowed progress for years, especially for lifters chasing muscle gain and bigger numbers on the squat, bench press, and deadlift. We dig into the truth behind gaining size: if you want to get bigger, you usually have to eat more than you think, consistently enough to create a real caloric surplus. From there, we move into the mindset that keeps you in the game when training feels awful. Missing a rep is not a reason to quit, it’s a reason to adjust, finish what you can, and stack another day of work. We also talk about why not every workout should crush you, how recovery supports strength gains, and why patience and time are the best performance enhancers you’ll ever find. Liz also shares a perspective that can instantly reduce meet anxiety: most people do not know your PRs, your totals, or what you weigh. They’re there to support you and see you enjoy the process. We close with a practical conversation on when to change technique, why constant tinkering backfires, and an example of debating sumo vs conventional deadlift heading into a meet. If this helped, subscribe on Apple Podcasts or Spotify, share it with a training partner, and leave a review so more lifters can find their 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 - 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
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#29
August 10 · 52 min
Ep. 29 | Having Fun at the Gym + Listener Q & A
Send us Fan Mail If your training has started to feel like a checklist, that’s a problem you can solve and it might be the difference between a good month and a great decade. We’re Nate and Liz, and we’re back from summer break with a mix of coaching talk and listener Q&A built around one theme: training has to be sustainable, and sustainability often comes from actually having fun in the gym. We dig into what “fun” looks like when you’re not a beginner anymore: creating an environment you want to show up to, celebrating small PRs and rep PRs, and using better movement as a win instead of only chasing all-time maxes. We also talk about form and mindset in powerlifting and strength training, including the trap of over-critiquing every rep until progress stops feeling good. Sometimes the best move is focusing on one cue, getting the work done, and letting the rest be “good enough” so you keep moving forward. Then we hit your questions: how many clients we each coach, whether there’s a real max capacity, and how we think about scaling coaching while still matching people with the right coach. We also get deep on injuries and ego: accepting what happened, setting a new baseline without pain, and stacking small steps so confidence comes back week by week. We wrap with gym pet peeves, why community matters, and practical advice for runners training for long distance who want to maintain muscle through minimal resistance training, smart bodyweight work, and nutrition basics like protein and calories. If this helped, subscribe, share it with a training partner, and leave a quick review. What’s the hardest part of staying consistent for you right now? 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
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#28
June 29 · 29 min
Ep. 28 | Finish What You Start
Send us Fan Mail Most people can start things. The real skill is finishing, especially when the newness wears off and your calendar gets loud. We talk honestly about why goals stall, how overwhelming thoughts sneak in, and what it takes to keep moving when life is busy. We also share a quick heads up about our summer break and move. We break down two different “brain styles” that show up in real life: Liz’s type A, routine-based approach that leans on schedules, priorities, and clear standards, and Nate’s ADHD approach that requires more intention, smaller steps, and frequent wins to stay engaged. We dig into the difference between quitting and a purposeful redirect, including Nate’s choice to leave college after one semester to pursue personal training and real world experience. The point is not to be perfect, it’s to stay aligned and keep progressing. You’ll hear practical strategies for habit building and productivity: how to define a strong why, how to avoid all-or-nothing thinking, how to adjust frequency during hectic phases, and how to turn a big outcome into small, repeatable actions that compound over time. We also talk about self care in a way that actually changes your life: keeping promises to yourself, building self discipline, and earning confidence through action and results. If you want better consistency with fitness, step goals, routines, or any personal growth plan, hit play. Subscribe, share this with a friend who starts strong but fades fast, and leave a review with the habit you are committing to next. 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
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#27
June 15 · 28 min
Ep.27 | Becoming The Head Coach of Fortis Powerlifting
Send us Fan Mail We are making something official that’s been true for years: Liz is the Head Powerlifting Coach at Fortis Powerlifting. She’s the one writing our base team powerlifting programming, building the meet-day spreadsheets, and creating the backend systems that let us handle multiple athletes across flights and still make smart decisions under pressure. We talk through how Liz actually grew into the role, starting with her first powerlifting meet back in 2018 and the moment she got obsessed with the why behind strength training. Her background as a teacher shaped the way she programs and coaches: clear progression, strong fundamentals, and the patience to fix one or two key things instead of trying to overhaul everything at once. If you’re a lifter, you’ll hear how great cues stay simple. If you’re a coach, you’ll hear why working with the general population can build a deeper toolbox for squat, bench, and deadlift success. Then we get into the tough part: meet day. Attempt selection and weight calls can feel brutal when the stakes are real, the clock is running, and you’re responsible for the outcome. Liz shares how she went from avoiding platform decisions to confidently picking jumps, reading speed, and helping athletes squeeze the biggest total possible on that day, plus how experience and better anxiety management changed her decision-making. We also share a team update: Coach Kadrin is joining the Fortis Powerlifting coaching roster, expanding what we can offer lifters who want serious powerlifting coaching and meet prep support. If this helped you see coaching differently, subscribe, share this with a training partner, and leave a review so more lifters can find the show. 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
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#26
June 8 · 27 min
Ep. 26 | Trying Your Best Vs DOING Your Best
Send us Fan Mail I tried my best sounds good, but it can be the most comfortable way to stay the same. We dig into a simple idea from Tim Grover, the trainer known for working with Michael Jordan and Kobe Bryant: There’s a real difference between trying your best and doing your best, and that difference shows up in your results. We talk through how this mindset plays out in powerlifting and strength training, especially when the weight gets heavy and your brain starts negotiating. You’ll hear a deadlift story that nails the point, one attempt filled with hesitation, turned into a clean pull the moment you commit. We also get practical about what doing your best actually looks like, from taking warm-ups seriously to showing up fueled, focused, and ready to execute. Then we zoom out to the bigger picture: doing your best is a daily standard, not just for in the gym. If you’re not practicing discipline and follow-through at work, at home, and in your relationships, it’s tough to magically lock in”under the bar. And on the hard days when life is lifing, we come back to a rule that keeps you consistent: you don’t need 100% to show up, but you do need to give 100% of what you have. If you want more strength, better fitness results, and fewer excuses that haunt you after a miss, hit play. Subscribe, share this with a training partner, and leave a review! 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
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#25
June 1 · 29 min
Ep. 25 | Better Technique Unlocks Peak Strength
Send us Fan Mail Chasing strength without solid technique is a fast way to collect injuries and slow progress, and we’ve both lived that lesson. We talk through why technique first isn’t just a coaching slogan, it’s developing the skill that lets you actually express the strength you’ve built in the squat, bench press, deadlift, and even everyday general fitness training. When your reps are clean and repeatable, you get more muscle-building tension, better barpath, and fewer nagging tweaks that pull you out of the gym. We also tackle the other extreme: overthinking every cue until you freeze up. Heavy attempts aren’t the time to rebuild your lift from scratch. We share how we coach lifters to practice changes on warmups, backdown sets, and accessories where it’s safer, calmer, and you can get hundreds of high-quality reps. That’s where PRs are really built. Along the way, we dig into why technique can look different from person to person, how to avoid cue overload, and why confidence matters most when you’re near 90 to 95% plus. Nate also explains how variations like tempo squats improve kinesthetic awareness and help you stay strong for the long haul. If you want better lifting technique, smarter strength training, and more consistent results, hit play, subscribe, and share this with a friend, then leave a review and tell us what lift you’re working on next. 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
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May 25 · 1 hr 18 min
Ep. 24 | PLU Powerlifting Nationals Team Recap
Send us Fan Mail We just got back from PLU Nationals in San Antonio, and we’re breaking down how we brought a full Fortis Powerlifting crew to a national stage. We talk through why we picked this meet in the first place: location, qualifying totals, and a condensed two-day format that keeps the competition feeling like a competition instead of a week-long convention. Then we get into the details that lifters and coaches actually care about, like weigh-in flow, warm-up room logistics, and how to handle timing, rack heights, and weight calls when two platforms start drifting out of sync. If you’ve ever felt overwhelmed on meet day, this is the behind-the-scenes playbook. From there, it’s all about the lifters. We highlight PRs, state records, national records, national champions, and multiple 1,000-pound totals from our Fortis ladies, plus the moments that didn’t go to plan and what we learned anyway. We also share the mindset piece: when to push, when to chip, when to retake, and how to keep the long game in view even when one lift goes sideways. If you want to qualify for nationals next year, we also lay out the simplest next step: look up the qualifying totals, pick a target, and start training with a real timeline. Subscribe, share this with a training partner, and leave a review if the Fortis After Hours recap helps you level up your next meet. 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
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#23
May 11 · 44 min
Ep. 23 | Preparing for the Platform pt. 4 of 4 | Meet Day Ready
Send us Fan Mail We’re closing out our meet prep mini-series with the meet day tips we wish every lifter had before stepping onto the platform, especially with PLU Nationals coming up in San Antonio. From meet day eve packing, to knowing your openers, we focus on the small decisions that keep you calm and consistent when the room is loud, the schedule is tight, and the bar is loaded. We get specific about warm-ups, because winging it is one of the fastest ways to feel rushed. We talk through building a warm-up plan that mirrors training, how to communicate loads when you’re sharing one rack with several lifters, and why a little kindness goes further than being rude to everyone around you. We also cover the practical side of performance: bringing your own nutrition, staying hydrated, using electrolytes wisely, and not forgetting plain water so you don’t feel off halfway through the session. Attempt selection and expectations matter just as much as strength. We share how we trust a coach or handler on game day, why plans sometimes need to change in real time, and how taking what’s there can build a better total than chasing one number. We also explain how to handle red lights: ask the judges in the moment, stay respectful, and take responsibility as an athlete. Finally, we talk mindset, missed lifts, and a simple tactic to reset so one mistake doesn’t ruin your whole meet. If this helped, subscribe, share it with a training partner, and leave a review so more lifters can find these meet day tips. 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
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#22
May 4 · 42 min
Ep. 22 | Preparing for the Platform pt. 3 of 4 | Meet Day Travel Made Simple
Send us Fan Mail Travel can wreck your meet week long before you touch a barbell. We want you showing up calm, fueled, and ready to hit your attempts, so we walk through the unglamorous, simple and powerful details of powerlifting meet travel. We start with the big choice: driving vs flying. Driving gives you freedom and fewer moving parts, but long hours in a car can leave you tight and tired. Flying is faster, yet it comes with potential delays, layovers, and baggage drama so we talk about building simple backup plans that keep you in control. Then Liz gets into how she books lodging, why an Airbnbs can be a game changer for meal prep, and weight cuts, and how staying close to the venue removes a stressor you do not need. Next, we get practical. Liz shares her packing checklist system and the rule we wish every lifter followed: if you need it for meet day and you cannot replace it easily, it goes in your carry-on. We also dig into food, hydration, and making weight while traveling, including why skipping water during travel is never a win and how to keep your routine steady when your schedule is not. Once you arrive, we cover setting up a “home base,” grocery runs, meal prep containers, not overbuying, and why staying lightly active beats sitting around feeling stiff and anxious. If you found this helpful, subscribe, share it with a training partner, and leave a review so more lifters can travel smarter and compete better. 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
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#21
April 20 · 30 min
Ep. 21 | Preparing for the Platform pt. 2 of 4 | So Ya Had a Bad Day, How to Reset After A Bad Training Session
Send us Fan Mail One missed rep can hijack an entire peak if you let it. We sit down and get practical about the moment training stops matching the plan, especially when you’re close to a powerlifting meet. We talk about how to tell the difference between a random off day and a predictable readiness issue and give you practical tips on what to do when a lift doesn't go as planned. There are many externals that can negatively effect your training such as stress outside the gym, disrupted nutrition, the beach day that turns into dehydration, and of course sleep and hydration. We explain why you should communicate with your coach right away, why trying the same weight over and over is a trap, and how to pivot during the session to still get meaningful stimulus without digging a deeper hole. You’ll also hear our mindset rules for salvaging confidence: drop the weight enough to move well, stack high-quality reps, and stop feeding the spiral. We even share why deleting videos of failed lift can be the right move when your brain won’t let go. Whether you’re in a peaking block, chasing meet PRs, or just tired of bad days ruining good training cycles, this one gives you a clear reset plan. Subscribe, share this with a training partner, and leave a review telling us what helps you bounce back after a miss. 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
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#20
April 13 · 55 min
Ep. 20 | Prepare for the Platform pt. 1 of 4 | Setting Goals and Having the Effort to Match
Send us Fan Mail The final block of training. This is where meet prep gets real honest. The strength is already built, but the outcome on the platform depends on whether your goals match your effort and execution, and whether your daily habits can actually support what you say you want. Nate and Liz kick off a 4 part mini-series called Prepare for the Platform with a practical framework for powerlifting goals that keeps you motivated without setting you up for an emotional crash on meet day. We walk through a simple three-stage “rocket” system for goal setting: Stage 1 is the goal that is within reach all you have to do is execute, Stage 2 is a strong, potentially PR performance you can realistically chase, and Stage 3 is the perfect day target that sits on the edge of your current human potential. We also share our own Nationals goals and the mindset behind them. Then we talk about treating key top singles like practice for the platform, building confidence through visualization, and respecting every rep so the bar speed and technique hold up as the weights climb. We talk recovery and performance basics that matter most in the final month, like consistent sleep, enough food and carbs, hydration and electrolytes, mobility, and managing stress so training stress does not pile up with life stress. We also hit a big competitive lesson: if you want your best day, stop spending mental energy on what others are doing and lock in on what you are doing and what you can control. Subscribe on Spotify or Apple Podcasts, watch the full video on YouTube, and share your Stage 1, Stage 2, and Stage 3 goals with us on our socials. 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
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#19
April 6 · 27 min
Ep. 19 | How Much Can Discipline and Routines Cover Before Life Breaks Through
Send us Fan Mail The last few weeks feel like someone hit fast-forward on our calendar. Fortis is growing, we’re traveling more than ever, and we’ve had some routine shifts as our dog Toby battles dementia. We share the behind-the-scenes of what that actually looks like for strength coaches and competitive lifters: planning attempts, managing warm-up rooms, staying calm when schedules get messy, and keeping our own powerlifting training on track with PLU Nationals coming up. We discuss our recent competitions over the past couple weeks before giving y'all an in depth update on Toby. He has epilepsy that’s well controlled, and now he’s dealing with canine cognitive dysfunction with sundowning symptoms that hit hard at night. We share what the nights looked like when he wouldn’t sleep, what medications didn’t help, and the routine changes that finally made a difference, including sleeping with dimmable lights on while we wear sleep masks. If you enjoy the show, subscribe on YouTube, share this with a friend in the strength community, and leave a review. 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
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#18
March 16 · 35 min
Ep. 18 | A Deep Dive Into Warm Up Jumps
Send us Fan Mail Skipping warm-ups is the fastest way to turn a good training day into a frustrating one. We want you to have a repeatable warm-up plan you can use for the big compound lifts, whether you train for powerlifting or you just want your squat, bench press, and deadlift to feel smoother and stronger. We map out a clear path to warm up jumps for the Squat, Bench and Deadlift so that you can be on point and ready for those top sets. Subscribe for more strength training and powerlifting coaching conversations, share this with a training partner who skips warm-ups, and leave a review if it helps your next session. 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
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#17
March 9 · 21 min
Ep. 17 | A Good Spotting Crew Keeps You Safe And Unlocks Your Full Potential
Send us Fan Mail Ever felt a rock-solid set turn sketchy in a blink? We’ve been there and that’s why we’re unpacking the real reasons spotting should be a priority when you’re moving meaningful weight. Safety is the first objective, but the bigger story is how the right spotter crew sharpens focus, frees your mind, and actually helps your squat and bench move faster and cleaner. If you’re lifting at loads where real consequences exist, grab a spotter, set clear roles, and let the energy of a good crew lift with you. Enjoyed this one? Subscribe, share it with a training partner, and leave a review to help more lifters train safer and stronger. 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
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#16
March 2 · 41 min
Ep.16 | Percentages, Ranges, or RPE, Which Programming Method is Best?
Send us Fan Mail Chasing strength isn’t about guessing the heaviest plate math you can survive today. It’s about picking the right load for the right stimulus so you stack clean reps, build confidence, and show up stronger next week. We dig into the three big ways Powerlifting coaches like to load training: percentages, ranges, and RPE. We break down each method and share where it shines, and where it falls apart. If you want steady strength gains, fewer misses, and cleaner reps that carry to the platform, this conversation gives you the framework: use percentages for basic structure and beginners, ranges for a more tailored approach, and RPE for intelligent auto-regulation. If this helped, follow the show, share it with a training partner, and leave a quick review so more lifters can find it. Thanks for being a part of the Fortis community! 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
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#15
February 16 · 37 min
Ep. 15 | Stronger Together: How We Run A Gym, Coach Each Other, And Still Love Each Other
Send us Fan Mail What does it really take to run a gym with your spouse, coach each other, and still want to train together tomorrow? We give you an insight into our day-to-day, where structure meets spontaneity and turned from chaos into forward momentum. We start with the shift from separate careers to full-time partners and the messiness that came with it: unclear roles, scattered tasks, and no real plan. The breakthrough happened when we found our strengths. One of us thrives in building systems and timelines; the other brings creative energy and big moves. Once we stopped working against the grain and started working with it, everything from programming to billing found a home. Media, branding, and team highlights got easier too, thanks to simple briefs and asset checklists that let creative work flow without bottlenecks. Coaching each other was much more difficult. Early on, we tangled personal partner feelings with coach feedback and tried to talk our way through moments that needed silence. Over time we learned the value of space, patience, and treating failure as data instead of drama. Now we co‑coach: we set targets together, keep each other honest on load selection, and accept that long-term progress isn’t linear. The result is steadier training, fewer ego-lifts, and more sessions that actually move the needle. The take away from our story is this: Real progress and strength is only amplified when you surround yourself with others that are like minded. Our community proves strong isn’t a single look. A 72‑year‑old member cheering for a lifetime PR triple from a national‑level lifter reminds us why we built this place: So everyone has a space to find their strong. If this resonates with your training, your team, or your relationships, tap play and ride along. Then share it with someone who lifts you up, subscribe for more conversations like this, and leave a review so we can keep building a stronger, smarter community together. 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
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#14
February 2 · 35 min
Ep. 14 | Toe Socks, Tingles, And Tight Shirts: Some of Our Favorite Things
Send us Fan Mail Ever wonder what we use for continued success? Today we unpack our favorite things that keep our training consistent and productive: the clothes that match meet-day feel, the shoes that stabilize your base, the pre-workout strategy that fuels hard sets, and the accessories that build muscle where it counts. We start with the foundation: outfits and footwear that make lifts feel the same in training and competition. Then we tackle pre-workout and carbs, comparing coffee and stim-free formulas to Gorilla Mode, and sharing quick carbs like honey, dates, and applesauce that turn sluggish sessions into strong volume. We also talk warm-ups like thoracic openers, hip circle activation, and rotator cuff work that respect your time while preparing the body for success. We also share honest gear favorites Pioneer belts, Friction Labs chalk, Obsidian ammonia and more. Recovery stays simple, a whey protein shake or a protein bar you’ll actually eat, deep-tissue bodywork or a guided stretching routine, and as much quality sleep as you can manage. If you’re serious about powerlifting and or your fitness and are ready for practical, repeatable steps that help you reach your goals and take your strength to the next level, this one’s for you. Thanks for listening and be sure to follow the show on Spotify and Apple Podcasts, and subscribe on YouTube to catch the video version and help us hit our 500-subscriber push. 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
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#13
January 26 · 26 min
Ep. 13 | Making Progress When Life Gets Messy
Send us Fan Mail When life throws the unexpected at you, most people ditch the plan. We took the opposite route. Facing months of broken sleep and the emotional weight of a Toby's cognitive decline, we stuck to our routines amongst the chaos, without giving up on training, coaching, or big goals on the calendar. We walk through the real choices that kept us consistent: shifting expectations so the plan bends instead of breaks, using simple systems to remove decisions on tired mornings, and protecting training time as a clean mental space. You’ll hear the difference between predictable chaos and true unknowns, why a set routine matters when you can have it, and how to pivot when you can’t. We also get into practical tactics like repeatable meals, hydration habits that run themselves, and focus cues like headphones and warm-up rituals that flip the switch from scattered to locked in. On the performance side, we unpack what to do when top-end strength disappears. The theme is resilience over perfection: show up, assess honestly, and execute what the day allows. Over time, that steady, adaptable approach beats the all-or-nothing cycle and keeps you moving toward PRs, fat loss, or whatever your fitness goal may be. If this season finds you stretched thin, this conversation gives you a blueprint: fewer decisions, better focus, and training that fits the real day you’re living. If it resonates, follow the show, share it with a friend who needs it, and leave a quick review to help others find us. 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
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