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Ever find yourself staring blankly into your fridge at the end of a long day, wondering what to eat? That daily struggle disappears when you embrace meal prepping, even if you don't particularly enjoy the process itself.

The concept seems simple enough: dedicate a few hours on the weekend to prepare your meals for the upcoming week. Yet a constant misconception exists that eating healthy is somehow more expensive than grabbing fast food or throwing together random meals. We tackle this head-on with actual numbers, revealing how a basic meal prep of chicken and rice can cost as little as $20-30 per week, a fraction of what you'd spend eating out.

Time savings are equally impressive. The math doesn't lie: spending 2-3 hours meal prepping once versus 7+ hours cooking individual meals throughout the week. Plus, there's the mental relief of eliminating decision fatigue around food choices. For those worried about eating the same thing repeatedly, we share practical strategies like preparing proteins plain and adding different seasonings daily to create variety without additional work.

We also explore how different fitness goals can coexist, addressing whether someone can successfully combine running with powerlifting. Drawing from personal experience, we discuss how strategic scheduling, proper recovery, and adequate hydration make this combination not just possible, but potentially successful.

Looking ahead, our powerlifting team is gearing up for PLU Nationals in Texas next May, and we're inviting interested lifters to join us.

Ready to transform your nutrition approach and reclaim hours of your week? Give meal prepping a genuine try, your future self will thank you when you're opening that first perfectly prepared container on Monday morning.

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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

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Have you ever experienced that magical moment when everything just clicks? When your body seems to operate on autopilot, performing at levels beyond what you thought possible? That elusive mental state often called "flow state" or "being in the zone" is exactly what we explore in this episode.

Fresh off competing at the Stronger Things Showdown, Liz shares her remarkable experience of entering a flow state during deadlifts, a first in her 16+ meet career. "I knew without a shadow of a doubt, whatever was on that bar, I was going to deadlift it," she explains, describing the peculiar yet powerful sensation of complete trust in her abilities. This mental breakthrough helped her secure an impressive 981-pound total while going 8 for 9 on lifts and setting multiple state records.

Our conversation delves into what creates these peak performance moments and how to cultivate them in your own training. We break down the simple yet profound concept of "don't think, just do" – the ability to silence your analytical mind and let your trained body take over. As we discuss, we find this isn't something you can fake; it requires technical mastery, consistent practice, and developing unshakeable trust in your preparation and training.

Whether you're a competitive athlete or simply someone who wants to perform better in your chosen activities, this episode offers practical insights on developing pre-performance rituals, creating consistent setups, and building the foundation necessary to access your own flow state. The best part? This mental skill isn't reserved for elite athletes – it's available to anyone willing to put in the deliberate practice.

Ready to unlock a new level of performance by learning when to stop thinking and just do? Listen now, and discover how to get out of your own way and tap into the incredible potential your body already possesses.

Support the show

Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it with your friends so we can continue to grow!
-
You can now become a Fortis After Hours Supporter by using the link below! This will help support the podcast as we continue to grow and we will give you a shoutout on the next episode after you subscribe as well as give you top priority for different topics or discussions you'd like us to have on the podcast. Thank you for your support!
https://www.buzzsprout.com/1369834/support
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Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!
@fortisfitnessstudio
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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis

Send us a text

Ever feel caught between pushing harder and pulling back? That tension point is exactly what we explore in this candid conversation about navigating life's demands while still pursuing your goals.

In this episode, we break down the delicate art of knowing when to go all-in and when to conserve energy. This balance isn't just about training—it's a universal principle that applies to careers, relationships, and personal development.

The concept of "minimum effective dose" becomes crucial during high-stress periods. We share how maintaining non-negotiables (nutrition, hydration, sleep) while adjusting training intensity helped us stay on track despite additional life demands.

Communication is key. Whether with your coach, training partner or life partner, transparency about life stressors allows for intelligent adjustments before burnout hits. We discuss how many athletes wait too long to communicate challenges, missing opportunities for proactive changes to their training and or schedule.

Perhaps most valuable is our exploration of the power of planning. Even for the spontaneous among us like Nate, having a framework creates freedom rather than limitation. A good plan doesn't mean rigid adherence—it means having direction when chaos strikes.

The payoff for this strategic approach isn't immediate gratification but sustainable progress toward meaningful goals. Whether you're preparing for competition, career advancement, or simply trying to balance multiple life demands, mastering this push-pull dynamic could be your secret weapon.

Ready to apply these principles to your training and life? Listen now, and let us know which strategies resonate most with your current challenges!

Support the show

Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it with your friends so we can continue to grow!
-
You can now become a Fortis After Hours Supporter by using the link below! This will help support the podcast as we continue to grow and we will give you a shoutout on the next episode after you subscribe as well as give you top priority for different topics or discussions you'd like us to have on the podcast. Thank you for your support!
https://www.buzzsprout.com/1369834/support
-
Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!
@fortisfitnessstudio
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HOSTED BY
@lizribaudo_fortis
@nateribaudo_fortis

Send us a text

Ever wondered if training with your partner is a recipe for relationship gold or disaster? In our premiere episode of the rebranded Fortis After Hours Podcast, we pull back the curtain on what it's really like to share training sessions, sweat, and sometimes tears with your significant other.

After a decade of training together through Orange Theory, CrossFit, and ultimately finding our home in competitive powerlifting, we've experienced the full spectrum of couple's fitness dynamics. From the early days of heated gym arguments to our current "diamond" training relationship, we candidly discuss how communication, boundaries, and persistence transformed our training partnership into something special.

The truth? Not every couple should train together. We explore why some relationships thrive in a shared fitness environment while others fare better with separate workouts. For those who do want to team up, we reveal the key difference between couples who succeed and those who struggle: alignment in passion and commitment, not necessarily matching fitness levels or identical goals.

Our journey through powerlifting has taken us across the country, with Liz achieving competition bests of a 385lb squat, 203lb bench, and 457lb deadlift, while Nate has hit a 585lb squat, 407lb bench, and 672lb deadlift. But beyond the numbers, we've discovered how our distinct training personalities have influenced each other, with Liz adopting more energy for certain lifts and Nate learning the value of strategic intensity management.

Whether you're currently training with your partner, considering making the gym a couple's activity, or have decided it's absolutely not for you, this episode offers practical advice on supporting each other's fitness journeys. The communication skills we've developed spotting each other have strengthened our marriage outside the gym walls – proving that sometimes the heaviest things we lift together aren't weights, but expectations and understanding.

Join us for this honest conversation about strength, relationships, and finding your way together. Subscribe to the Fortis After Hours Podcast for more unfiltered discussions about fitness, mental health, relationships, and everything in between!

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 a text

Forward Progress.

Strength.

Unity.

Three pillars that our new logo represents. Though there is a new beginning for our logo, our mission stays the same redefining strong for everyone.

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 a text

Nate and Liz discuss how harmful negative self talk can really be and how you can swap that with some positive self talk. When you start doing this, you will start seeing increased results in training, daily life and on the platform.

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 a text

Toby makes his first appearance on the podcast with some sniffs and kisses. Nate and Liz break down why momentum is so important in your training and how you can build momentum in your own life. They also discuss how powerlifting can translate into real world applications both physically and mentally.

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 a text

IPF worlds inching closer to becoming recognized by the Olympics as and international sport. We break down what they did well and highlight our favorite performance of the week of competition. Carpets in powerlifting training, do you need it, does it really make that much of a difference? Nate and Liz answer these questions and more.

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