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. 6d ago

    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

    30 min

  2. 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

    1h 19m

  3. 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

    44 min

  4. 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

    43 min

  5. 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

    30 min

  6. Apr 13

    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

    56 min

  7. Apr 6

    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

    27 min

  8. Mar 16

    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

    35 min
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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
    222
  • Rating
    Explicit
  • Copyright
    © 2026 Fortis After Hours Podcast
  • Show Website
    Fortis After Hours Podcast

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