Rodsquad Women's Fitness

The Rodsquad Method (Part 2): The Missing Piece — Strength Changes Everything In Part 1, you learned why so much of the fitness advice women receive is outdated, ineffective, and often focused on the wrong goals. But if cardio, calorie burning, and random workouts aren't the answer... What is? In Part 2 of The Rodsquad Method, Kate Cortizo explains why strength training is the missing piece m...

The Rodsquad Method (Part 3): The Plan You've learned why so much of the fitness advice women receive is backwards. You've learned why strength training and muscle are the foundation of long-term health, confidence, and vitality. Now comes the most important question: What should you actually do? In Part 3 of The Rodsquad Method, Kate lays out the plan. You'll learn: What an effecti...

The Rodsquad Method (Part 1): Everything You've Been Told About Fitness Is Backwards For years, women have been told that the answer is to eat less, do more cardio, work harder, and simply have more willpower. So why are so many women still struggling? Why does it feel harder to lose weight than it used to? Why are so many women frustrated by stubborn body fat, a slowing metabolism, low energ...

Join our Fall Transformation Program! Go to: https://www.rodsquad.com/fall2025 Episode Title: Designing the Perfect Fitness Program for Women Aged 35–65 Description: If you’ve ever wondered how much you should be working out—or why some programs burn you out while others seem too easy—this episode is for you. Rod and Kate Cortizo, creators of the Rodsquad® Women’s Fitness Program, share the scienc...

Use This Checklist to Select Your Next Gym or Fitness Program!  From classpass to yoga, pilates and pickleball... from personal trainers to gym memberships and group fitness classes... we know you have a lot of options!  Use the points in this episode to help you determine what to look out for when choosing the route you want to go... ⇩ Are you getting the results you signed up for? Have you seen...

In this episode, Kate told the story of how her father's routine shoulder surgery turned into a near death experience. The type of training we promote helps to build the muscles and bones, so you're far less susceptible to falling as we age. Rod says it's actually a MYTH that women fall and break their hip. Instead, they break their hip and then they fall. A lot of girls in their yo...

Learn why this type of training can make your back pain disappear! We're talking about the power of a woman’s intuition and intrinsic knowledge of her own body.  Muscle contraction releases myokines and fights disease.  You start aging because you’re losing muscle. When you start training in the way we describe, no one will be able to tell your age from the back. That's why we say muscle...

In this episode, Rod explains the key differences in the attitudes of two clients, who we called "Resentment Sara" and "Proactive Sara." Train with us in Boca Raton, FL: https://www.rodsquad.com/eastboca Join us virtually with The Membership: h ttps://www.rodsquad.com/membership

Mental and physical health go hand in hand, but new research on myokines, also known as hope molecules, show that training for MUSCLE GROWTH specifically comes with another layer of benefits.  When your muscles contract during weight lifting, they secrete chemicals into the bloodstream. One of these chemicals is myokines, which are small proteins that travel to the brain and act as antidepressants...

If you'd like to train with us in South Florida, visit our website to request a free consultation: https://www.rodsquad.com/ Stay tuned for the details on our new virtual program, THE MEMBERSHIP, coming soon. In this episode, Rod and Kate explain why you should stop worrying about your abs. Rod answers the question, "Are abs made in the kitchen?" Important reminder: You cannot spot...

In today's episode, we shared several things we wish more women knew in their quest for better health and fitness.  Here are some of the points we covered:  A workout that mixes cardio and strength training together will yield limited results in terms of toning, metabolism and muscle development. Random workouts are better than nothing, but for best results, you should follow a strategic prog...

True or false? Muscle forms the foundation of your metabolism and acts as your body's protective shield. FALSE! It’s not the foundation, it’s everything. (So this one is actually true).  You have to gain muscle to reverse muscle loss.  Rod explained, "Where does fat actually go when we lose weight?" Why is muscle critical for fat loss?  Muscle is the physical location of fat burning...

Happy New Year! This episode is all about your success mindset as it relates to all areas of your life including fitness, career, relationships, finances and more.  Quotes discussed:  "The successful warrior is the average man with laser-like focus." - Bruce Lee  As Rod says, pick your battles and focus on the low hanging fruits that will be realistic for you to implement. In business, i...

In this new podcast episode titled "What To Look For In A New Fitness Program in 2024," Rod and Kate give out some major pointers to help you in your quest for better health and fitness in the new year!  Momentum is so powerful! If you've already been working out, don't stop. Try not to take breaks, if at all possible. Look for a program that is female specific, so you don’t ha...

In this episode, Rod and Kate Cortizo talk about the lies we tell ourselves in the form of excuses as to why we can't accomplish whatever we want in life. In this episode we covered some of the most common excuses we hear, why they are not correct and how to overcome them.  “I don’t eat enough.”  “I don’t have enough time.”  “My metabolism is damaged or slow.” “I have bad genetics.”  “My horm...

How to reset if you've fallen off the wagon this summer... It's easy to get off track when the kids are out of school, there's lots of travel, etc. What is Rod's #1 nutrition tip? Eat more lean protein, fruits and vegetables. This one tip - increasing your protein intake - can be the catalyst to help you lose countless pounds, improve appetite control and increase lean muscle t...

As a follow up to episode 60, where we discussed the truth about erythritol, which is contrary to popular media headlines, we wanted to explain exactly how misinformation spreads like wildfire across the internet. Kate gives a brief overview on how search engines like google work, where social influencers get their information and who is really writing the articles you're consuming and accept...

Countless recent headlines have said, "Zero Calorie Sweeteners Linked to Heart Attack and Stroke." We immediately called BULLSH*T and dug into the data. Unfortunately, this is another example of the media misleading our population. You have to do your own research. Your health is at stake! Here's what these articles failed to mention:  #1. The participants in the recent study from N...

New study reveals that muscle loss is more dangerous than fat gain! According to the results of this study, loss of muscle tissue better predicts a cardiovascular event than does gain in fat mass over a 5 year period of time. The data shows that most people place too much focus on preventing fat gain, but really need to focus on the prevention of muscle loss. This study showed a greater risk with...

Our newest virtual program is open for registration - Get Fit with Rodsquad, The 8 Week VIP Experience. We're starting Monday, March 6, 2023. Registration is now open with early registration discounts available. Click here to learn more and sign up: https://www.rodsquad.com/getfit _ Have a question? Send us a message on Instagram. _ Here's what we covered in this episode:  Your way of th...

What are your non-negotiable habits for success? If you don't have any, START.  For Rod, they include: drinking plenty of water, hitting the gym consistently, getting enough steps per day, eating enough protein.  "Success breeds success." "Momentum is habit in motion." Click here to check us out in Instagram. Rodsquad VIP is open for registration. At the time of recording,...

Welcome to fabulous February! In this episode, we talked about the program we're running at our headquarters in Boca Raton, Florida. It started with body composition assessments, with a caveat!  If you’re not going to make a change, don’t even get on the scale, because it will only lead to frustration! What’s the definition of insanity? Doing the same thing over and over, expecting different...

To be clear, the best way to get healthier, fitter and leaner, is to prepare your own food and EAT AT HOME.... But we know this isn't always possible! Click here to download your copy of the fast food guide we discussed in this episode. Here's the link to get instant access to your free fast food restaurant guide: www.rodsquad.com/fastfood We're covering the best and worst things yo...

Why do women need to lift weights? We start losing muscle around age 30. Muscle is metabolism! The only way to keep the metabolism humming, and prevent muscle/ metabolism loss, is to focus on gaining muscle! When lifting weights, women will get all the aesthetic benefits, but it also builds confidence. Stronger muscles = stronger bones. This is also for disease prevention! Sarcopenia, osteopenia a...

In a world where we're simultaneously told to avoid fats, avoid carbs, cut calories, count macros, eat organic, avoid GMOs, run marathons, plunge into cold water, eat liver, cut out meat, and more... where do we even begin!?  In this episode, we break it down into 3 steps of what you should focus on 1st, 2nd and 3rd when you're trying to get healthier and fitter. Your first priority shou...