Rodsquad Women's Fitness

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:

1. A workout that mixes cardio and strength training together will yield limited results in terms of toning, metabolism and muscle development.
2. Random workouts are better than nothing, but for best results, you should follow a strategic program designed for women
3. Lifting weights in a group setting can actually be dangerous, because the trainer cannot provide adequate supervision and corrections to your form. This is how people get hurt.
4. Pilates, yoga and cycling will not give you the muscle-centric workout you need to tone your physique, stop sarcopenia and rebuild your metabolism.
5. An inexpensive trainer is inexpensive for a reason (usually lack of experience, strategy and expertise), so proceed with caution.
6. A high intensity workout that leaves you feeling sore and depleted might give the impression that you’re “getting a good workout” but this type of beatdown can create a hormonal rollercoaster and produce slower results over time.

Rod said, "99% of the population that works out more than 3 days a week are fluffernutters." 🤣

Find out what he meant by listening to this episode!

• Why all women should focus on muscle development instead of cutting carbs
• Why you should see a podiatrist for a foot issue instead of a general practitioner, in the same way you can find a trainer focused on muscle instead of a full body workout that mixes in cardio
• Why you should follow a strategic program designed to combat the muscle loss that comes naturally with aging
• The difference between moving weight around vs. safely focusing on muscle contraction
• How most fitness professionals ignore the fact that resistance training should focus on resisting gravity
• The type of weight training that leads to injury, and how to avoid it!
• Why lifting weights should be "borderline meditative"
• Why pilates, yoga, and cycling will not give you the muscle-centric workout you need to stop sarcopenia, rebuild metabolism and change your body composition

Visit rodsquad.com to request a Free Consultation if you live in South Florida and you're interested in training with us.
You can also get on our email list to be notified as soon as registration for our new virtual program "The Membership" becomes available. 💗

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 is the organ of youth and longevity.
• We talked about training for life. Your range of motion and depth should reflect the real motions you need to do in life... putting your suitcase in the overhead compartment on an airplane, getting in and out of the car with one leg, getting up and down from the toilet, carrying all the groceries in from the car by yourself in your 80's.

Contact Kate to learn more about In-Person Training in one of our beautiful studios in Boca Raton, FL: Call/ text 561-410-1452 or email [email protected]
Sign up for our virtual program, The Membership, and get access to Rod's training and strategic studio programs for a fraction of the cost: https://www.rodsquad.com/membership

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 tone.
Don't try to cut things out of your diet! Instead, ADD more nutrition. Eat more natural foods - lean protein, fruits and vegetables. You will easily become more full, satisfied and in control.
Just because you're thin, doesn't mean you're healthy. Lack of muscle is the biggest indicator of aging. Muscle is also the biggest indicator of longevity (or lack thereof). Muscle loss is one of the biggest indicators of all cause mortality. Muscle loss also leads to sarcopenia, osteopenia and osteoporosis.
Building muscle is the best way to defy gravity! The answer to everything health related is muscle. Muscle is the organ of youth. By the age of 80, you will have lost 50% of your muscle mass to aging.
Consistency trumps intensity. Look for gradual results and enjoy the process.
If you think about it, the same things that will give you ideal body composition are the same things that will give you better health.
Eat more fruits and vegetables and lean protein so you can eat less of the garbage. Lifting is good for your bones, hormones, blood sugar, brain, confidence.
"Beware of the woman who keeps making progress on the back squat. She's gonna take over the world." -Rod Cortizo, owner/ founder of Rodsquad Women's Fitness
Everything you do to improve your body composition will also improve your health.
Sleep is important because when you workout, you create the healthy damage to the muscle cells but when you're sleeping, that's when the cells rebuild and the muscle actually grows.
Lifting weight is the key to bone mass.
The media and social media attempts to confuse us because then we're easy prey.
You have to be your own doctor/ your own health advocate. We all have to be very proactive about your own health! You cannot blindly trust your healthcare providers. The doctors are so focused on treating symptoms, not causes. You need to adapt a healthy lifestyle as preventative medicine.
To summarize, here's the formula to get healthy and fit this fall:
1. Eat more lean protein, fruits and vegetables.
2. Build muscle.
3. Be your own health advocate.
4. Adopt a long term mindset.
You cannot lose more than 1% of your body fat per week. You can lose a lot more weight, but then you're losing water and muscle.
Muscle is the organ of youth!
Please send us a message on Instagram with any questions: @rodsquad_boca
And please share this episode with a friend!

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 progress and moving in the right direction, you're successful!
Rod explained his theory of "quarter plus time." He says women should aim to be their slimmest that they've ever been as an adult. For most women, this was around age 30, probably before having babies. Teenage years don't count! You also want to choose a time you were feeling your best, and that should be your goal! Whether it's 5 pounds or 60 pounds, it doesn't matter. In this example, he says to focus on your first ten pounds and however long it takes you to lose that, see if you can maintain that for just as long. This is a sustainable way and a slow enough pace that you can get results and never revert back.
Even if you never reach you goal, but you got a quarter of a way or halfway there and never gained it back, you are successful!
If two ships leave port and change their trajectory by a degree or two, they'll be thousands of miles apart over time.
Brain health, bone health, aesthetics, feeling better, being a better person overall... these are some of the reasons why women stick with their fitness goals and don't give up.
If everything in your plan is sustainable and realistic enough (your cardio, your lifting, your eating), you're going to feel successful as you make progress. Instead of thinking about getting to your end goal, if you're on the right track, you are already successful! Success is a cumulative effect. If you just strive for success, you WILL get there over time.
Many women strive for too much, too soon which leads to getting discouraged. Just keep striving forward and never backward.
As Rod says, don't try to pick up on everything we're saying. Just focus on the low hanging fruit. Pick one or two or three tips that are realistic. Pick the things you can see yourself doing daily for the rest of your life. Don't overwhelm yourself and take on too much. This is especially a problem with women! We think we can do it all, but this backfires when it comes to your fitness. Only try to do what's realistic long term.
If you've been following us, you understand the EMERGENCY of needing to train with weights.
Figure out how much weight you have to lose. I suggest half to 1% of body weight per week. Even if its gonna take you more than a year, so be it! You're gonna be a new person!
Don't forget: Small things add up to big results over the course of time.
Click here to check us out on Instagram: @rodsquad_boca
Join our Legacy program and transform from anywhere in the world!
Ready to hire Rod to develop your personalized transformation plan? Send us an email at [email protected].

“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.
Any questions? Send us an email at [email protected] or reach us on Instagram.
Rodsquad is Florida's #1 Personal Training Studio for Women.