Send us a text

When life throws the unexpected at you, most people ditch the plan. We took the opposite route. Facing months of broken sleep and the emotional weight of a Toby's cognitive decline, we stuck to our routines amongst the chaos, without giving up on training, coaching, or big goals on the calendar.

We walk through the real choices that kept us consistent: shifting expectations so the plan bends instead of breaks, using simple systems to remove decisions on tired mornings, and protecting training time as a clean mental space. You’ll hear the difference between predictable chaos and true unknowns, why a set routine matters when you can have it, and how to pivot when you can’t. We also get into practical tactics like repeatable meals, hydration habits that run themselves, and focus cues like headphones and warm-up rituals that flip the switch from scattered to locked in.

On the performance side, we unpack what to do when top-end strength disappears. The theme is resilience over perfection: show up, assess honestly, and execute what the day allows. Over time, that steady, adaptable approach beats the all-or-nothing cycle and keeps you moving toward PRs, fat loss, or whatever your fitness goal may be.

If this season finds you stretched thin, this conversation gives you a blueprint: fewer decisions, better focus, and training that fits the real day you’re living. If it resonates, follow the show, share it with a friend who needs it, and leave a quick review to help others find us.

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

Ready to stop guessing what to eat and start hitting your goals with less stress? We walk through a practical, no-drama meal prep system for beginners that actually fits your busy week. You’ll learn why prepping just one meal a day can flip your nutrition from chaotic to consistent, and how a few small tools well under $100 remove the friction that makes most people quit. This is the blueprint we use ourselves, built to save time, money, and decision fatigue.

We start with the essentials: a digital thermometer to keep chicken juicy and safe, a food scale for accuracy (or measuring cups if you’re on a tight budget), dependable containers, and a rice cooker or Instant Pot to make carbs push-button simple. Then we map out the plan. Choose one or two proteins, a go-to carb like rice or potatoes, and or veggies. Buy in bulk, estimate portions for the week, and decide whether you’ll prep once or split into two shorter sessions for peak freshness.

From there, we lay out a step-by-step cooking flow that compresses your total kitchen time. By the end, you’ll have a simple framework you can repeat every week: plan, batch, portion, flavor, and go.

If you’ve tried meal prep before and burned out, this approach brings it back to basics so it sticks. Subscribe, share with a friend who needs a reset, and tell us: which meal will you prep first this week?

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

Resolutions feel great on day one, and then life happens.

We dig into how to make change stick by shrinking big ambitions into small, repeatable habits that slot into your actual routine. From water and protein to planning and posting daily videos, we share practical examples from our lives that prove consistency isn’t about willpower, it’s about design.

We break down the difference between outcomes and behaviors, then show how habit stacking turns good intentions into nearly automatic actions. You’ll hear why tying a protein shake to your workout beats trying to remember to drink protein another time, how creatine adherence can improve when you anchor it to breakfast, and why a time-based walk can be more motivating than chasing a step count you don’t care about. We also talk through scheduling and constraints to protect the habits that matter when schedules get messy.

This conversation is honest, simple, and actionable. You’ll get clear strategies to reduce decision fatigue, choose metrics that resonate, and replace doomscrolling with a action. We also share a lightweight accountability idea to help you follow through without the guilt spiral when you miss a day. Whether you’re building strength, dialing in nutrition, or just trying to feel better, these tools help you create momentum and keep it.

If this helped, tap follow, subscribe on YouTube, and share this with a friend who’s setting goals. Drop your one habit for the week in the comments so we can cheer you on.

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