<a target="_blank" href="https://www.buzzsprout.com/twilio/text_messages/1369834/open_sms">Send us a text</a>Ever wonder how a small team pulls off big results without burning out? We go behind the scenes after hours and walk through the real systems that keep Fortis moving: how we split creative and operations, why delegation beats heroics, and what it takes to turn a rebrand from a file on a screen into a painted logo on a gym wall. You’ll hear how a simple choices, can save hours and prevent the quiet leaks that drain momentum. From there, we dive into our apparel workflow, where design and craftsmanship meet checklists and counts. Nate handles the creative vision and final press work; Liz turns orders into precise production runs; Tanner stages prints so print days fly. That same clarity powered our switch to TrainHeroic: one of us mapped the coaching needs, the other engineered the migration and client comms so members felt a clean handoff. It’s a pattern we rely on, strategy paired with process, to start scaling services without sacrificing quality. The biggest stress test is meet day. Coaching five to twenty lifters across multiple flights demands more than hype; it requires a shared playbook. Liz builds a live Google Sheet with flights, lifter order, planned attempts, and contingencies. Nate studies the plan early, then calls game-day jumps based on bar speed, confidence, and goals. System plus intuition lets us move fast and keep athletes calm. It’s how we hit more PRs and reduce chaos. We close with a practical answer to a hot question: clean foods or flexible foods for muscle growth? Clean, whole-food-forward eating typically feels better and curbs accidental overeating, but adherence decides the outcome. A flexible plan that consistently hits protein, macros, hydration, and sleep will outperform a strict plan you abandon. Aim for mostly whole foods, add smart convenience where needed, and let consistency do the heavy lifting. If this resonated, follow the show, share it with a friend who loves training, and leave a quick review to help others find us. Your support helps us keep building useful, honest content week after week.<a rel="payment" href="https://www.buzzsprout.com/1369834/support">Support the show</a>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&apos;d like us to have on the podcast. Thank you for your support! <a href='https://www.buzzsprout.com/1369834/support'>https://www.buzzsprout.com/1369834/support </a>- Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories! <a href='https://www.instagram.com/fortisfitnessstudio?igsh=eWh2bTFwaXRiMjRj&amp;utm_source=qr'>@fortisfitnessstudio </a>- HOSTED BY <a href='https://instagram.com/lizribaudo_fortis?igshid=YmMyMTA2M2Y='>@lizribaudo_fortis</a> <a href='https://instagram.com/nateribaudo_fortis?igshid=YmMyMTA2M2Y='>@nateribaudo_fortis</a>

<description>&lt;p&gt;&lt;a target="_blank" href="https://www.buzzsprout.com/twilio/text_messages/1369834/open_sms"&gt;Send us a text&lt;/a&gt;&lt;/p&gt;&lt;p&gt;Ever wonder how a small team pulls off big results without burning out? We go behind the scenes after hours and walk through the real systems that keep Fortis moving: how we split creative and operations, why delegation beats heroics, and what it takes to turn a rebrand from a file on a screen into a painted logo on a gym wall. You’ll hear how a simple choices, can save hours and prevent the quiet leaks that drain momentum.&lt;br/&gt;&lt;br/&gt;From there, we dive into our apparel workflow, where design and craftsmanship meet checklists and counts. Nate handles the creative vision and final press work; Liz turns orders into precise production runs; Tanner stages prints so print days fly. That same clarity powered our switch to TrainHeroic: one of us mapped the coaching needs, the other engineered the migration and client comms so members felt a clean handoff. It’s a pattern we rely on, strategy paired with process, to start scaling services without sacrificing quality.&lt;br/&gt;&lt;br/&gt;The biggest stress test is meet day. Coaching five to twenty lifters across multiple flights demands more than hype; it requires a shared playbook. Liz builds a live Google Sheet with flights, lifter order, planned attempts, and contingencies. Nate studies the plan early, then calls game-day jumps based on bar speed, confidence, and goals. System plus intuition lets us move fast and keep athletes calm. It’s how we hit more PRs and reduce chaos.&lt;br/&gt;&lt;br/&gt;We close with a practical answer to a hot question: clean foods or flexible foods for muscle growth? Clean, whole-food-forward eating typically feels better and curbs accidental overeating, but adherence decides the outcome. A flexible plan that consistently hits protein, macros, hydration, and sleep will outperform a strict plan you abandon. Aim for mostly whole foods, add smart convenience where needed, and let consistency do the heavy lifting.&lt;br/&gt;&lt;br/&gt;If this resonated, follow the show, share it with a friend who loves training, and leave a quick review to help others find us. Your support helps us keep building useful, honest content week after week.&lt;/p&gt;&lt;p&gt;&lt;a rel="payment" href="https://www.buzzsprout.com/1369834/support"&gt;Support the show&lt;/a&gt;&lt;/p&gt;&lt;p&gt;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!&lt;br/&gt;-&lt;br/&gt;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&amp;apos;d like us to have on the podcast. Thank you for your support!&lt;br/&gt;&lt;a href='https://www.buzzsprout.com/1369834/support'&gt;https://www.buzzsprout.com/1369834/support&lt;br/&gt;&lt;/a&gt;-&lt;br/&gt;Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!&lt;br/&gt;&lt;a href='https://www.instagram.com/fortisfitnessstudio?igsh=eWh2bTFwaXRiMjRj&amp;amp;utm_source=qr'&gt;@fortisfitnessstudio&lt;br/&gt;&lt;/a&gt;-&lt;br/&gt;HOSTED BY&lt;br/&gt;&lt;a href='https://instagram.com/lizribaudo_fortis?igshid=YmMyMTA2M2Y='&gt;@lizribaudo_fortis&lt;/a&gt;&lt;br/&gt;&lt;a href='https://instagram.com/nateribaudo_fortis?igshid=YmMyMTA2M2Y='&gt;@nateribaudo_fortis&lt;/a&gt;&lt;/p&gt;</description>

Send us a text Ever wonder how a small team pulls off big results without burning out? We go behind the scenes after hours and walk through the real systems that keep Fortis moving: how we split creative and operations, why delegation beats heroics, and what it takes to turn a rebrand from a file on a screen into a painted logo on a gym wall. You’ll hear how a simple choices, can save hours and prevent the quiet leaks that drain momentum.  From there, we dive into our apparel workflow, where ...

NINE | Building Systems That Scale 

<a target="_blank" href="https://www.buzzsprout.com/twilio/text_messages/1369834/open_sms">Send us a text</a>The forgotten files! Not really but we did re record the second half of last weeks episode and here it is! Ever feel like the scale has way too much power over your day? We flip that script by treating body weight like data, not judgment, and show how daily weigh-ins and weekly averages reveal the real story behind short-term spikes. With a simple smart scale and an app, you can track trends, spot patterns across your cycle or travel, and make calm, informed adjustments to your training and nutrition. We also get real about powerlifting strategy. Cutting weight only helps in a few clear cases: you’re in the hunt to win, you want a straightforward weight-loss goal, or you’re an experienced lifter that is hovering a pound or two over your weight class.  If aesthetics matter to you, then that’s where progress photos shine. The number can go up on the scale all the while you look better. We break down how to pair photos with trend weight to see true body recomposition, link habits to outcomes, and detach from the myth that “lighter always looks better.” You’ll leave with a practical framework: weigh most mornings, average weekly, take consistent photos, and let the data guide your choices. If you’re aiming to manage weight for health, pick the right powerlifting class, or just feel stronger without the drama, this one’s for you. Tap play, then tell us how you track your progress. And if you’re enjoying the show, subscribe, leave a review, and share it with a friend who needs a simple plan.<a rel="payment" href="https://www.buzzsprout.com/1369834/support">Support the show</a>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&apos;d like us to have on the podcast. Thank you for your support! <a href='https://www.buzzsprout.com/1369834/support'>https://www.buzzsprout.com/1369834/support </a>- Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories! <a href='https://www.instagram.com/fortisfitnessstudio?igsh=eWh2bTFwaXRiMjRj&amp;utm_source=qr'>@fortisfitnessstudio </a>- HOSTED BY <a href='https://instagram.com/lizribaudo_fortis?igshid=YmMyMTA2M2Y='>@lizribaudo_fortis</a> <a href='https://instagram.com/nateribaudo_fortis?igshid=YmMyMTA2M2Y='>@nateribaudo_fortis</a>

<description>&lt;p&gt;&lt;a target="_blank" href="https://www.buzzsprout.com/twilio/text_messages/1369834/open_sms"&gt;Send us a text&lt;/a&gt;&lt;/p&gt;&lt;p&gt;The forgotten files! Not really but we did re record the second half of last weeks episode and here it is!&lt;/p&gt;&lt;p&gt;&lt;br/&gt;&lt;/p&gt;&lt;p&gt;Ever feel like the scale has way too much power over your day? We flip that script by treating body weight like data, not judgment, and show how daily weigh-ins and weekly averages reveal the real story behind short-term spikes. With a simple smart scale and an app, you can track trends, spot patterns across your cycle or travel, and make calm, informed adjustments to your training and nutrition.&lt;br/&gt;&lt;br/&gt;We also get real about powerlifting strategy. Cutting weight only helps in a few clear cases: you’re in the hunt to win, you want a straightforward weight-loss goal, or you’re an experienced lifter that is hovering a pound or two over your weight class. &lt;/p&gt;&lt;p&gt;&lt;br/&gt;If aesthetics matter to you, then that’s where progress photos shine. The number can go up on the scale all the while you look better. We break down how to pair photos with trend weight to see true body recomposition, link habits to outcomes, and detach from the myth that “lighter always looks better.” You’ll leave with a practical framework: weigh most mornings, average weekly, take consistent photos, and let the data guide your choices.&lt;br/&gt;&lt;br/&gt;If you’re aiming to manage weight for health, pick the right powerlifting class, or just feel stronger without the drama, this one’s for you. Tap play, then tell us how you track your progress. And if you’re enjoying the show, subscribe, leave a review, and share it with a friend who needs a simple plan.&lt;/p&gt;&lt;p&gt;&lt;a rel="payment" href="https://www.buzzsprout.com/1369834/support"&gt;Support the show&lt;/a&gt;&lt;/p&gt;&lt;p&gt;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!&lt;br/&gt;-&lt;br/&gt;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&amp;apos;d like us to have on the podcast. Thank you for your support!&lt;br/&gt;&lt;a href='https://www.buzzsprout.com/1369834/support'&gt;https://www.buzzsprout.com/1369834/support&lt;br/&gt;&lt;/a&gt;-&lt;br/&gt;Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!&lt;br/&gt;&lt;a href='https://www.instagram.com/fortisfitnessstudio?igsh=eWh2bTFwaXRiMjRj&amp;amp;utm_source=qr'&gt;@fortisfitnessstudio&lt;br/&gt;&lt;/a&gt;-&lt;br/&gt;HOSTED BY&lt;br/&gt;&lt;a href='https://instagram.com/lizribaudo_fortis?igshid=YmMyMTA2M2Y='&gt;@lizribaudo_fortis&lt;/a&gt;&lt;br/&gt;&lt;a href='https://instagram.com/nateribaudo_fortis?igshid=YmMyMTA2M2Y='&gt;@nateribaudo_fortis&lt;/a&gt;&lt;/p&gt;</description>

Send us a text The forgotten files! Not really but we did re record the second half of last weeks episode and here it is!   Ever feel like the scale has way too much power over your day? We flip that script by treating body weight like data, not judgment, and show how daily weigh-ins and weekly averages reveal the real story behind short-term spikes. With a simple smart scale and an app, you can track trends, spot patterns across your cycle or travel, and make calm, informed adjustments to yo...

EIGHT | Mastering Your Bodyweight pt. 2

<a target="_blank" href="https://www.buzzsprout.com/twilio/text_messages/1369834/open_sms">Send us a text</a>This is part one of this episode as we had a technical error and only one mic was recording during the second half. We will be re-recording the second half and including a spot for questions. So if you have any questions about your bodyweight and how to master it hit us up in the DMs!What if the number you’re chasing on the scale is the very thing holding you back? We unpack the obsession with target weights both in life and in powerlifting. As coaches and competitors, we’ve seen the same pattern for years: people tie identity to a weight class or an old “best” number, only to stall, burn out, or get hurt. We get practical fast. You’ll learn how to set outcome-based goals, use progress pictures the right way (same light, same time, same clothes), and track signals that matter: strength PRs, sleep, steps, and weekly weight averages. We dig into body composition realities too: muscle weighs more than you think, and many folks need to weigh a bit more to look stronger and leaner. Genetics, frame size, and training age all shape the result, so comparison is a losing game; the win is building a body that performs and endures. We also zoom out to the cultural noise: pressure to be smaller, the rise of GLP-1s, and the drastic pendulum swing between extremes. The antidote is simple and powerful: consistent training 3–5 days a week, protein-forward meals, good sleep, and patience. Consistency beats intensity every time, and the “overnight” progress people notice later is usually months of quiet, steady work. If you’re ready to ditch the scale drama, build real strength, and define success on your terms, press play, subscribe, and share this with a friend who needs a calmer path to strong.<a rel="payment" href="https://www.buzzsprout.com/1369834/support">Support the show</a>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&apos;d like us to have on the podcast. Thank you for your support! <a href='https://www.buzzsprout.com/1369834/support'>https://www.buzzsprout.com/1369834/support </a>- Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories! <a href='https://www.instagram.com/fortisfitnessstudio?igsh=eWh2bTFwaXRiMjRj&amp;utm_source=qr'>@fortisfitnessstudio </a>- HOSTED BY <a href='https://instagram.com/lizribaudo_fortis?igshid=YmMyMTA2M2Y='>@lizribaudo_fortis</a> <a href='https://instagram.com/nateribaudo_fortis?igshid=YmMyMTA2M2Y='>@nateribaudo_fortis</a>

<description>&lt;p&gt;&lt;a target="_blank" href="https://www.buzzsprout.com/twilio/text_messages/1369834/open_sms"&gt;Send us a text&lt;/a&gt;&lt;/p&gt;&lt;p&gt;This is part one of this episode as we had a technical error and only one mic was recording during the second half. We will be re-recording the second half and including a spot for questions. So if you have any questions about your bodyweight and how to master it hit us up in the DMs!&lt;/p&gt;&lt;p&gt;What if the number you’re chasing on the scale is the very thing holding you back? We unpack the obsession with target weights both in life and in powerlifting. As coaches and competitors, we’ve seen the same pattern for years: people tie identity to a weight class or an old “best” number, only to stall, burn out, or get hurt. &lt;/p&gt;&lt;p&gt;We get practical fast. You’ll learn how to set outcome-based goals, use progress pictures the right way (same light, same time, same clothes), and track signals that matter: strength PRs, sleep, steps, and weekly weight averages. We dig into body composition realities too: muscle weighs more than you think, and many folks need to weigh a bit more to look stronger and leaner. Genetics, frame size, and training age all shape the result, so comparison is a losing game; the win is building a body that performs and endures.&lt;br/&gt;&lt;br/&gt;We also zoom out to the cultural noise: pressure to be smaller, the rise of GLP-1s, and the drastic pendulum swing between extremes. The antidote is simple and powerful: consistent training 3–5 days a week, protein-forward meals, good sleep, and patience. Consistency beats intensity every time, and the “overnight” progress people notice later is usually months of quiet, steady work. If you’re ready to ditch the scale drama, build real strength, and define success on your terms, press play, subscribe, and share this with a friend who needs a calmer path to strong.&lt;/p&gt;&lt;p&gt;&lt;a rel="payment" href="https://www.buzzsprout.com/1369834/support"&gt;Support the show&lt;/a&gt;&lt;/p&gt;&lt;p&gt;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!&lt;br/&gt;-&lt;br/&gt;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&amp;apos;d like us to have on the podcast. Thank you for your support!&lt;br/&gt;&lt;a href='https://www.buzzsprout.com/1369834/support'&gt;https://www.buzzsprout.com/1369834/support&lt;br/&gt;&lt;/a&gt;-&lt;br/&gt;Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!&lt;br/&gt;&lt;a href='https://www.instagram.com/fortisfitnessstudio?igsh=eWh2bTFwaXRiMjRj&amp;amp;utm_source=qr'&gt;@fortisfitnessstudio&lt;br/&gt;&lt;/a&gt;-&lt;br/&gt;HOSTED BY&lt;br/&gt;&lt;a href='https://instagram.com/lizribaudo_fortis?igshid=YmMyMTA2M2Y='&gt;@lizribaudo_fortis&lt;/a&gt;&lt;br/&gt;&lt;a href='https://instagram.com/nateribaudo_fortis?igshid=YmMyMTA2M2Y='&gt;@nateribaudo_fortis&lt;/a&gt;&lt;/p&gt;</description>

Send us a text This is part one of this episode as we had a technical error and only one mic was recording during the second half. We will be re-recording the second half and including a spot for questions. So if you have any questions about your bodyweight and how to master it hit us up in the DMs! What if the number you’re chasing on the scale is the very thing holding you back? We unpack the obsession with target weights both in life and in powerlifting. As coaches and competitors, we’ve s...

SEVEN | Mastering Your Bodyweight pt.1 

<a target="_blank" href="https://www.buzzsprout.com/twilio/text_messages/1369834/open_sms">Send us a text</a>Have you ever pushed yourself to the limit in training only to find yourself broken down, injured, or regressing? The missing piece might be recovery. Recovery is an essential component of your fitness journey equal to your workouts themselves. Recovery isn&apos;t about fancy gadgets or complicated protocols. At its core, it hinges on what we call The Three Pillars: Sleep, Hydration, and Nutrition. Sleep stands as the most crucial recovery mechanism. It is the time when your body repairs and restores itself from training. Whether you&apos;re struggling with insomnia or just prioritizing TV time over rest, we explore practical solutions to help you get to sleep faster. We discuss different sleep hygiene routines that have actually worked for us.  Hydration goes far beyond just drinking water, though a gallon daily is a good target. We dive into why electrolytes matter and how proper hydration affects everything from muscle function to cognitive performance. For nutrition, we break down protein requirements and we discuss why most beginners are likely consuming far less than optimal for recovery. Beyond these foundations, we share our personal approaches to recovery modalities like stretching, foam rolling, massage therapy, and more exotic options like cupping and dry needling. The contrast between our habits is about right: Liz maintains a disciplined mobility practice, while Nate admits that he struggles to maintain consistent recovery protocols.  As we age and push our physical limits, recovery becomes increasingly important, not just for performance but for longevity in the activities we love. Take this episode as your invitation to reassess your recovery strategy. Your future self will thank you for the investment you make today.<a rel="payment" href="https://www.buzzsprout.com/1369834/support">Support the show</a>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&apos;d like us to have on the podcast. Thank you for your support! <a href='https://www.buzzsprout.com/1369834/support'>https://www.buzzsprout.com/1369834/support </a>- Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories! <a href='https://www.instagram.com/fortisfitnessstudio?igsh=eWh2bTFwaXRiMjRj&amp;utm_source=qr'>@fortisfitnessstudio </a>- HOSTED BY <a href='https://instagram.com/lizribaudo_fortis?igshid=YmMyMTA2M2Y='>@lizribaudo_fortis</a> <a href='https://instagram.com/nateribaudo_fortis?igshid=YmMyMTA2M2Y='>@nateribaudo_fortis</a>

<description>&lt;p&gt;&lt;a target="_blank" href="https://www.buzzsprout.com/twilio/text_messages/1369834/open_sms"&gt;Send us a text&lt;/a&gt;&lt;/p&gt;&lt;p&gt;Have you ever pushed yourself to the limit in training only to find yourself broken down, injured, or regressing? The missing piece might be recovery. Recovery is an essential component of your fitness journey equal to your workouts themselves.&lt;br/&gt;&lt;br/&gt;Recovery isn&amp;apos;t about fancy gadgets or complicated protocols. At its core, it hinges on what we call The Three Pillars: Sleep, Hydration, and Nutrition. Sleep stands as the most crucial recovery mechanism. It is the time when your body repairs and restores itself from training. Whether you&amp;apos;re struggling with insomnia or just prioritizing TV time over rest, we explore practical solutions to help you get to sleep faster. We discuss different sleep hygiene routines that have actually worked for us. &lt;br/&gt;&lt;br/&gt;Hydration goes far beyond just drinking water, though a gallon daily is a good target. We dive into why electrolytes matter and how proper hydration affects everything from muscle function to cognitive performance. For nutrition, we break down protein requirements and we discuss why most beginners are likely consuming far less than optimal for recovery.&lt;br/&gt;&lt;br/&gt;Beyond these foundations, we share our personal approaches to recovery modalities like stretching, foam rolling, massage therapy, and more exotic options like cupping and dry needling. The contrast between our habits is about right: Liz maintains a disciplined mobility practice, while Nate admits that he struggles to maintain consistent recovery protocols. &lt;br/&gt;&lt;br/&gt;As we age and push our physical limits, recovery becomes increasingly important, not just for performance but for longevity in the activities we love.&lt;br/&gt;&lt;br/&gt;Take this episode as your invitation to reassess your recovery strategy. Your future self will thank you for the investment you make today.&lt;/p&gt;&lt;p&gt;&lt;a rel="payment" href="https://www.buzzsprout.com/1369834/support"&gt;Support the show&lt;/a&gt;&lt;/p&gt;&lt;p&gt;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!&lt;br/&gt;-&lt;br/&gt;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&amp;apos;d like us to have on the podcast. Thank you for your support!&lt;br/&gt;&lt;a href='https://www.buzzsprout.com/1369834/support'&gt;https://www.buzzsprout.com/1369834/support&lt;br/&gt;&lt;/a&gt;-&lt;br/&gt;Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!&lt;br/&gt;&lt;a href='https://www.instagram.com/fortisfitnessstudio?igsh=eWh2bTFwaXRiMjRj&amp;amp;utm_source=qr'&gt;@fortisfitnessstudio&lt;br/&gt;&lt;/a&gt;-&lt;br/&gt;HOSTED BY&lt;br/&gt;&lt;a href='https://instagram.com/lizribaudo_fortis?igshid=YmMyMTA2M2Y='&gt;@lizribaudo_fortis&lt;/a&gt;&lt;br/&gt;&lt;a href='https://instagram.com/nateribaudo_fortis?igshid=YmMyMTA2M2Y='&gt;@nateribaudo_fortis&lt;/a&gt;&lt;/p&gt;</description>

Send us a text Have you ever pushed yourself to the limit in training only to find yourself broken down, injured, or regressing? The missing piece might be recovery. Recovery is an essential component of your fitness journey equal to your workouts themselves.  Recovery isn't about fancy gadgets or complicated protocols. At its core, it hinges on what we call The Three Pillars: Sleep, Hydration, and Nutrition. Sleep stands as the most crucial recovery mechanism. It is the time when your body r...

SIX | The Three Pillars of Recovery 

<a target="_blank" href="https://www.buzzsprout.com/twilio/text_messages/1369834/open_sms">Send us a text</a>In this week’s episode, Nate and Liz recap their trip to Power Surge Pro, sharing stories from the platform, the energy of the meet, and what it means to compete at a high level while still having fun. They also introduce a free 4-week pushup program, built to help you go from your first pushup to advanced progressions. To round things out, they dive into the age old concept of discipline over motivation. Consistency and discipline is what helped Liz stay in the game and make it back to the platform, and it can help you too! Start stacking small wins and moving towards your next goal.<a rel="payment" href="https://www.buzzsprout.com/1369834/support">Support the show</a>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&apos;d like us to have on the podcast. Thank you for your support! <a href='https://www.buzzsprout.com/1369834/support'>https://www.buzzsprout.com/1369834/support </a>- Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories! <a href='https://www.instagram.com/fortisfitnessstudio?igsh=eWh2bTFwaXRiMjRj&amp;utm_source=qr'>@fortisfitnessstudio </a>- HOSTED BY <a href='https://instagram.com/lizribaudo_fortis?igshid=YmMyMTA2M2Y='>@lizribaudo_fortis</a> <a href='https://instagram.com/nateribaudo_fortis?igshid=YmMyMTA2M2Y='>@nateribaudo_fortis</a>

<description>&lt;p&gt;&lt;a target="_blank" href="https://www.buzzsprout.com/twilio/text_messages/1369834/open_sms"&gt;Send us a text&lt;/a&gt;&lt;/p&gt;&lt;p&gt;In this week’s episode, Nate and Liz recap their trip to &lt;b&gt;Power Surge Pro&lt;/b&gt;, sharing stories from the platform, the energy of the meet, and what it means to compete at a high level while still having fun. &lt;/p&gt;&lt;p&gt;They also introduce a &lt;b&gt;free 4-week pushup program&lt;/b&gt;, built to help you go from your first pushup to advanced progressions. To round things out, they dive into the age old concept of discipline over motivation. Consistency and discipline is what helped Liz stay in the game and make it back to the platform, and it can help you too! Start stacking small wins and moving towards your next goal.&lt;/p&gt;&lt;p&gt;&lt;a rel="payment" href="https://www.buzzsprout.com/1369834/support"&gt;Support the show&lt;/a&gt;&lt;/p&gt;&lt;p&gt;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!&lt;br/&gt;-&lt;br/&gt;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&amp;apos;d like us to have on the podcast. Thank you for your support!&lt;br/&gt;&lt;a href='https://www.buzzsprout.com/1369834/support'&gt;https://www.buzzsprout.com/1369834/support&lt;br/&gt;&lt;/a&gt;-&lt;br/&gt;Follow us on social media for daily fitness and powerlifting content including workouts, helpful tips and client success stories!&lt;br/&gt;&lt;a href='https://www.instagram.com/fortisfitnessstudio?igsh=eWh2bTFwaXRiMjRj&amp;amp;utm_source=qr'&gt;@fortisfitnessstudio&lt;br/&gt;&lt;/a&gt;-&lt;br/&gt;HOSTED BY&lt;br/&gt;&lt;a href='https://instagram.com/lizribaudo_fortis?igshid=YmMyMTA2M2Y='&gt;@lizribaudo_fortis&lt;/a&gt;&lt;br/&gt;&lt;a href='https://instagram.com/nateribaudo_fortis?igshid=YmMyMTA2M2Y='&gt;@nateribaudo_fortis&lt;/a&gt;&lt;/p&gt;</description>

Send us a text In this week’s episode, Nate and Liz recap their trip to Power Surge Pro, sharing stories from the platform, the energy of the meet, and what it means to compete at a high level while still having fun.  They also introduce a free 4-week pushup program, built to help you go from your first pushup to advanced progressions. To round things out, they dive into the age old concept of discipline over motivation. Consistency and discipline is what helped Liz stay in the game and ...

FIVE | Power Surge Pro Redemption

Welcome to the Fortis After Hours Podcast!&nbsp; 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.

Fortis After Hours Podcast

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