Rodsquad Women's Fitness

This is a recording from a live masterclass we hosted in January 2023.  We covered these little-known secrets:  How the fitness, diet and food industries have prevented you from achieving your ideal health and figure, and what you can do instead The 5 progress destroying mistakes all women need to avoid  (Hint: no more dieting and no more intense cardio!) 3 steps you should follow to permanently t...

This episode covers the reasons why your fitness goals didn't happen in 2022. Most of the time, it has to do with the goals your setting. Maybe your goals weren't realistic and sustainable. Maybe you paid too close attention to random influencers you saw on social media. This time around, let's focus on continuing to make progress and redefine the word success. If you're making...

“ If you give a man a fish, you feed him for a day. If you teach a man to fish, you feed him for a lifetime.” Every day I talk to women who’ve lost weight from a meal delivery service or a shot or a surgery or a high intensity/ high cardio type workout plan… it wasn’t sustainable! They never learned to fish for themselves, so they don't know how to maintain their results for years to come. An...

What's the secret to success?  Kate says: Showing up even when you don't feel like it!  Rod says: Staying on track! Moving toward your goal continuously. Enjoy the journey, because the end goal will keep moving!  Tip #1: Remove yourself from negotiations. Create a new identity around your new habit. Tip #2: Seek and ye shall find. Look for evidence that your goal is possible every day. D...

Should you weigh yourself? If so, how often? And why?  Do you really have a relationship with the scale? No! It's an inanimate object. The most important relationship is with yourself!  There's several ways to track your progress, but your weight on the scale is the most precise method. Other methods include checking your appearance in the mirror, taking photos and comparing over time, s...

Kate and Rod answer your biggest questions related to abs!  Are abs really made in the kitchen?  What about genetics?  What's your trouble area? That's where you'll gain and lose weight first.  How can you lose weight in a way that's sustainable for life? Can you spot burn fat? Whatever you do to reach your ideal weight quickly might be the same thing that keeps you from mainta...

Let's say you love your workout and you're getting great results.  Why do you soon find yourself thinking negative thoughts like, "the drive is a little far" or "the trainer isn't that fun" or "the timing is a bit inconvenient."  Let's say you have a fantastic happy marriage.  Why do you often find yourself focusing on small cons like, "he doe...

Is breakfast really the most important meal of the day?  What if I'm not hungry in the mornings?  What about intermittent fasting or fasted cardio?  How can I combat late night cravings and control appetite throughout the day? Rod and Kate answered all your breakfast related questions and more in this episode of the Rodsquad Women's Fitness podcast. We also gave some of our favorite brea...

In today's episode, Kate and Rod Cortizo ask you to consider that everything you think you know about health, nutrition and fitness could be completely wrong.  We share the stories of 3 successful clients, both virtual (in our Legacy and 4 Week Boost programs) and in-person training. What all 3 women have in common, what's helping them get results, is that they're willing to throw o...

It's mid-July, so there's no better time to revisit our goals for the year that have probably been long forgotten. There's no time like to present to reset and charge forward and make 2022 your best, strongest, healthiest, fittest year ever and be able to set totally new goals for 2023. In this episode of the Rodsquad Women's Fitness podcast, Kate and Rod set out 3 steps to hel...

This episode is a must listen if you want to be more successful in any area of your life... health/ fitness/ wellness, relationships, personal finance, anything!  Rod and Kate Cortizo revealed all the members of team mindset:  Beliefs Thoughts Words Emotions Actions We gave game changing tips on how you can harness the power of your mindset to change your life in any way you want! Remember, nothin...

In this episode, Rod and Kate talked about how almost anyone can get in the best shape of their life. But hardly anyone can stay there.  If you want to make sure you don’t fall back into old patterns, set smaller goals and slowly create an identity shift. We reopened our new fitness studio in Boca Raton, FL with this premise: sustainable, long lasting fitness.  When starting a new fitness program,...

Click here to sign up for The Transformation Masterclass. This is a free, live, virtual video training, teaching you exactly how to rebuild metabolism, cultivate better habits and discipline, and get in the best shape of your life! In today's episode, we debunked a fit myth: Muscle confusion.   We don’t recommend you keep changing your core program. Your fundamental lifts should remain the sa...

In this episode, Rod and Kate Cortizo broke down the ideal exercise schedule for a week, and explained how your focus and how you spend your time might vary depending on your goal. We believe everyone needs to focus on weight lifting, because that's how you'll repair and boost metabolism, and prevent muscle loss with aging. If you have a considerable amount of weight to lose, you should...

Fit Legacy is open for registration! In this episode, Kate and Rod got a little deep on the self limiting beliefs that can hold us back from achieving our biggest goals in life. And we provided a few actions steps you can take to improve your mindset and level up in any area of your life.  We are a product of our upbringing. Your thoughts and habits around health, fitness and nutrition are a resul...

Hunger is the enemy! If you can figure out how to control ghrelin, the hunger hormone, you're giving yourself a huge leg up. Your body is an incredible machine. In a perfectly working body, ghrelin tells us when to eat so we don't starve to death, and leptin tells us when to stop eating. But hormones aren't always in perfect working balance due to diet, sleep, exercise, obesity, gen...

If you really want to transform your body, you won't get there by UNDERTRAINING or OVERTRAINING. So how can you be sure you're in the right zone? Listen to this episode to find out! We suggest 4 sets with 8-12 reps for each exercise in our program.  When compared with olympic weight lifting or power lifting, 8-12 reps is a higher rep range. But when compared to the body pump class at you...

Fit Legacy Live is open for registration for just a few more days! This is our 12 week virtual transformation program including workouts, nutrition, coaching, accountability and more. Click here to watch The Transformation Masterclass.  In this episode, Kate and Rod went over some of the most common excuses, beliefs and misconceptions we hear that hold our clients back:  I don’t eat enough My macr...

Fit Legacy Live is now open for registration! This is our 12 week virtual transformation program. It's like hiring a very experienced nutritionist, personal trainer, coach/ mentor and support system all at once. Click here to learn more: https://www.rodsquad.com/fitlegacy In this episode, we talked about how to cultivate motivation, even if you haven't worked out in a million years, lack...

Sign Up for The Transformation Masterclass and get first access to our newest virtual transformation program, Fit Legacy. Does any of this sound familiar? ⇩ You’re over 40 and things just aren’t as easy as they used to be, but you're not sure what to do differently to get better results You can’t figure out how to get your metabolism humming along again You’ve tried all the workouts that seem...

Clearing up confusion and answering some of your most frequently asked questions.   In this episode, Rod and Kate Cortizo cover...  What is progressive overload?  What is "vitamin L" and why do you need it?  Can you spot reduce fat?  How to get rid of jiggle between thighs and around muffin top?  What produces the biggest change in body composition? (Gaining muscle and losing body fat at...

If you're overweight and have struggled to maintain a healthy body weight, it's not your fault. The same company that owns Slimfast also owns Ben & Jerrys. And Jenny Craig is owned by Nestle. (Hello chocolates and ice cream!)  The biggest companies in the food industry also run the diet industry. It's a huge oxymoron. We also have pop culture in our face, with celebrities like L...

Happy 2022! We've been super preoccupied with the opening of our new womens only strength training facility in Boca Raton, Florida ...  But we're finally back with a new episode of the Rodsquad women's fitness podcast.  In this episode, How "Fitness A.D.D." Can Sabotage Your Progress, Rod and Kate are talking about: The importance of sleep for your overall health  Why you...

3 characteristics to look for when selecting your next gym/ trainer/ program:  Must be able to do it consistently long term Must have a strategy that makes sense, including progressive overload as you get stronger and build lean muscle tone Must incorporate REAL strength training If the workout makes you so sore and exhausted, that you can't go back and do it again the next day, that is NOT a...

Whether your child is 2 months, 2 years, 12 or 22... taking these steps to become healthier, fitter, happier and more confident will make you a better mom!  Something is better than nothing Don't expect perfection Get your partner on board Go to bed earlier and wake up before the kids  Be very intentional about your breakfast Select a program that gets you better results with less time invest...