Fortis After Hours Podcast

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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.

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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

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
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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis

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

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

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

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

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

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

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

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