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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?

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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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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

Send us a text

Resolutions don’t fail because people dream too big, they fail because we don’t break them down into small goals we can accomplish every day.

We’re back from a packed meet season with a clear plan for 2026, a fresh 705 deadlift on the books for Nate, and a blueprint you can use to turn ambition into action without burning out.

We start with the whirlwind: hosting and coaching across Alabama, Tampa, Crestview, and Navarre, plus the chaos of life with Toby and his dementia. Then we dig into what that 705 pull really taught us how long-term goals demand patience, how missteps become data, and why changing the target isn’t quitting. From there, we map out a big team trip to PLU Nationals in San Antonio this May: choosing the right federation, organizing roles so lifters compete while teammates support, and building a meet-day system that runs smooth even while we both step on the platform.

The heart of this episode is a practical guide to goals that stick. For lifters, we show how to reverse-engineer a total by assigning realistic squat, bench, and deadlift checkpoints. For weight loss and physique, we talk about progress photos, habit tracking, and making five-pound milestones your best friend. We share two anchors that carry you through plateaus: consistency over perfection and the courage to act when motivation dips. Small actions compound into momentum; momentum sustains motivation.

We close with our own 2026 targets tune in to find out Nate and Liz's individual goals. If you need a sign to set three clear goals, break them into weekly steps, and finally do the work you already know matters, this is it.

If this helped, follow the show, subscribe on YouTube, leave a quick review, then share your first 2026 goal with us 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