Fortis After Hours Podcast

Send us Fan Mail This week Nate and Liz discuss warm ups and how they can help you prime for performance on the platform and in the gym.  They talk about the difference between a general warm up and a movement specific warm up, how to design effective warm ups and how to decrease the amount of time you spend warming up. Hint: it's all in how you move. Support the show Thanks for listening! Pl...

Send us Fan Mail This week Nate and Liz discuss a very popular topic amongst some of our lifters and many others: how can you manage your bodyweight while powerlifting. Specifically losing weight. They dive into how you can in fact lose weight and still gain strength as well as different strategies for gaining weight, and body recomposition.  Support the show Thanks for listening! Please remember...

Send us Fan Mail This week Nate and Liz wrap up our 3 week series on the main three movements with the deadlift. They discuss the standards expected in most federations, common cues, grip concerns, and of course deadlift variations.  We hope you all enjoyed these podcasts over the past few weeks and learned something that you can apply to your training to get your stronger. Support the show Thanks...

Send us Fan Mail This week Nate and Liz breakdown the bench press. They discuss the standards, technique cues, as well as how to set up your bench for maximum powaaaa. Hopefully you can find some useful information in this episode so you can start benching to your maximum potential.  Support the show Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it...

Send us Fan Mail This week Nate and Liz break down the squat. They talk about the standards, different cues and techniques and useful variations that can help you build a solid squat. The squat is the foundation of a good total, mainly because it is first, and it requires total control of the barbell. We plan on doing episodes like this one in the future for both bench and deadlift. Support the sh...

Send us Fan Mail Nate and Liz recap their trip down to Miami, during which there was an.....earthquake! That's right, be sure to listen to the full episode to hear the quake, or at least what we think was an earthquake. So far we have recorded our podcast in a hurricane and now a potential earthquake, what's next? Tune in each week to find out! Support the show Thanks for listening! Plea...

Send us Fan Mail This week Nate and Liz take a dive into one of the most talked about memes on the internet: cardio ruins your gains. So does it in fact ruin your muscle and strength gains, is there a way to add it in without negative effects? Can You walk on the treadmill before strength training?!?! We answer these questions and more on this week's episode of the pod. Support the show Thank...

Send us Fan Mail This week Nate and Liz give you three helpful tips to maximize your potential during the offseason. The offseason is usually a time where people tend to fall off, or don't enjoy training as much because it's not as fun and exciting as hitting those big numbers. This podcast will give you the tools to have fun and build the strength you need to put a bigger total together...

Send us Fan Mail This week Nate and Liz recap the eighth edition of Bending the Bar. This was an exciting three day meet where The Fortis Powerlifting team had 18 people competing all together. Tune in to find out how it went as well as how Liz did on her birthday meet! Support the show Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and share it with your frie...

Send us Fan Mail This week Nate and Liz discuss how you can avoid the post meet blues. Like all things in life, the highest of highs in competition are often followed by the lowest of lows post comp. There are some simple steps you can take to avoid the post meet blues and we will share them with y'all within this episode. Whether you just competed or are competing later this year, this infor...

Send us Fan Mail This week Nate and Liz give you an update on their training and travel before talking about how data can really help you increase your performance and help you grow. They talk about how you can detach emotion from certain numbers, like the weight on the scale, so that you can build quantifiable trends that can be used to help you progress.  Support the show Thanks for listening! P...

Send us Fan Mail This week Nate and Liz discuss how having a coach or handler on meet day can make all the difference in powerlifting. While you can definitely do a meet by yourself, the experience, and most likely your performance, will be increased if you have a handler on meet day. They can help with things like loading and unloading weight in the warm up room, making sure your warm ups are tim...

Send us Fan Mail This week on the pod Nate and Liz discuss how personal training can take your powerlifting to the next level. If you have the opportunity to work one on one in person with a coach, do it, it just might add some more pounds to the total.  They also discuss when and how to listen to your body during training/ meet prep. Finally they discuss how they have both grown as athletes and a...

Send us Fan Mail Buckle up and prepare yourself for a fun episode full of powerlifting talk from start to finish! This week we are joined by Edward Blair who is a fellow powerlifting coach and athlete that has accomplished some pretty crazy feats of strength. We discuss his background, how he found powerlifting, when he decided to become a coach, and met prep philosophy. We hope you find this epis...

Send us Fan Mail Nope. This week Nate and Liz give their opinions on all the recent changes to the qualification standards  at the highest level. We offer two different perspectives: one person is at the level where they can qualify for any "pro" meet and the other is now just outside the reach. Join in on the discussion on Instagram in our comments and or DM's. Also this episode wa...

Send us Fan Mail Short answer: nope. Join Nate and Liz as they discuss some of the big increases in qualifying totals and dots required at the highest level of competition in powerlifting. This week we map out all the different changes in the USPA, WRPF and the USAPL, but  be sure to join us next week as we give you our opinions on all these changes as well as map out how we plan to continue to co...

Send us Fan Mail This week Nate and Liz take a little time to reintroduce themselves since we have grown a lot over the past year.  When did Liz try her first sport? Did Nate ever do competitive dance? Exactly how many curls has Nate done over the past 15 years. All this and more will be answered on today's episode, probably.  Also this week we released ✌️ episodes so be sure to check em both...

Send us Fan Mail This week Nate and Liz discuss something that can truly unlock ultimate power, building habits and routines. Doing these two things can help you unlock your mind and accomplish truly amazing things.  The toughest part is getting started. In this episode we discuss how to start building a habit or routine and how it can help you accomplish more in training and in life.  Support the...

Send us Fan Mail How to get started on some healthy nutrition habits that are sustainable throughout the year. We see it all the time, people will start the year dialed on their goals and nutrition and then they got a little off track. This episode will help you prioritize and execute some good nutrition habits that can help you achieve your goals whether they be weight loss, weight gain or perfor...

Send us Fan Mail This week we got to answer some awesome questions from our Plus + Subscribers and loyal listeners. Thank you to everyone who submitted questions and if you have a question for us in the future be sure to reach out so we can add it to the list.  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...

Send us Fan Mail This week Nate and Liz talk about the mission of Fortis Fitness Studio: Redefining Strong for Everyone. We typically think of strong in a physical sense, lifting big weights, being able to move heavy objects and even having big muscles for everyone to see. However this is may only part, or it may not be at all what being strong means to you. Fortis Fitness Studio / Powerlifting wa...

Send us Fan Mail This week Nate and Liz take a quick trip down memory lane to discuss what they accomplished in 2023 both personally and with the business. Then they talk about some of their powerlifting goals for 2024 and give some helpful insight about how YOU can create realistic, reachable goals for the coming new year!  - This was a the Podcasts' biggest year and that is all thanks to yo...

Send us Fan Mail This week Nate and Liz discuss where the name Fortis came from and what it means to them. They also discuss how they starting off to build a community and a lot of the physical parts of the gym have come as a result of the community they have built. Powerlifting is a long journey and it is much more enjoyable and sustainable when doing it alongside others that are encouraging you,...

Send us Fan Mail This week Nate and Liz discuss how to stay on track during the Holiday season. This can be a fun, magical and productive time if you have a plan. But, it can also hinder your progress if you are not prepared to make some sacrifices and put in some extra work to hit your goals. Support the show Thanks for listening! Please remember to subscribe to the podcast, leave us a rating and...

Send us Fan Mail In this episode Nate and Liz talk about all things grip related in this super informative episode. They break down some simple ways to improve your grip, as well as discuss the differences between hook grip and mixed grip. If you are someone that's ever struggled with grip on the deadlift whether it be tearing callouses, or your grip actually slipping then this episode is for...