Fortis After Hours Podcast

Nate & Liz Ribaudo
  • 5.0 (35)
  • Fitness
  • Updated Biweekly

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.

  1. Jun 29

    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

  2. Jun 15

    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

  3. Jun 8

    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

  4. Jun 1

    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

  5. May 25

    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

  6. May 11

    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

  7. May 4

    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

  8. Apr 20

    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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5
out of 5
35 Ratings

About

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.

Information

  • Creator
    Nate & Liz Ribaudo
  • Years Active
    2020 - 2026
  • Episodes
    225
  • Rating
    Explicit
  • Copyright
    © 2026 Fortis After Hours Podcast
  • Show Website
    Fortis After Hours Podcast