Rodsquad Women's Fitness

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 FitnessEverything 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_bocaAnd please share this episode with a friend! 

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 accepting as fact. Remember, YOU are responsible for your own health. YOU have to be your own advocate. Click here to check us out in Instagram: https://www.instagram.com/rodsquad_boca/If you found this helpful, please share it with a friend! 

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 Nature Medicine which was cited in these articles ALL had pre-existing conditions! In the U.S. cohort alone, 75% had coronary heart disease, 70% had hypertension and the youngest participant was 55 years old. #2. The sweetener they're attacking is erythritol. It's a sugar alcohol, naturally occurring in many fruits and vegetables. MOST IMPORTANTLY, it's produced during the act of digestion when you've eaten sugar. So OF COURSE, it's detected in the blood streams of people who've eaten sugar, and the SUGAR is more likely to blame for any adverse events.#3. Several studies have found very positive results from the consumption of erythritol in humans. It has been proven to improve endothelial function! In another study, diabetics were given 36 grams of erythritol/day and over the course of a month, their blood pressure went down, the aortic stiffness went down and the lining of arteries functioned better.We say - SHAME ON YOU to the social media influencers and media outlets who are promoting the spread of this misinformation without thoroughly researching and therefore, harming public health. We will continue using our favorite zero-calorie sweeteners which contain erythritol, and we will continue giving them to our children.This is because we understand that consuming regular sugar with its high calories, insulin spikes, GMOs, etc etc etc... poses a much higher risk than consuming erythritol.Always do your own research!Click here to follow us on Instagram. Click here to visit the Rodsquad website.Thanks for listening! -Rod and Kate

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 a 5 year loss of muscle when compared to the associated increased risk of having a heart attack/ cardio event with gain in fat mass. This means that preventing muscle loss is critical to your health and longevity!Compared w participants with stable fat mass percentage, those with fat gain had an increased risk of cardiovascular events.By contrast, people losing more than 8% of muscle tissue over a 5 year period were 300 times more likely to have a heart attack between ages 50-80!WHY? Because muscle supports the metabolic function of the heart.Facts to know: Total muscle mass peaks at age 2410-20% is lost between age 24-50Additional 30% of muscle is lost from age 50-80How to gain and maintain muscle, and prevent muscle loss: YOU MUST LIFT WEIGHTS! Consume adequate protein.Link to the study: https://pubmed.ncbi.nlm.nih.gov/36721154/Check us out on Instagram: https://www.instagram.com/rodsquad_boca/Our newest virtual program, starting on March 6, 2023 is open for registration. Click here for details on Get Fit: The 8 Week VIP Experience. Looking for in-person training in Boca Raton, FL? Email info@rodsquad.com or send us a message on Instagram.

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 thinking is critically important for your success or lack thereof. You can totally sabotage yourself with the stories you tell yourself and the things you choose to believe. Your thoughts can make or break you! Rod mentions the importance of who you spend the most time with and information you're taking in via social media, tv, coworkers, friends and family and how they shape your reality. Don't fall into this trap! You must check yourself before you wreck yourself. Are you living way UNDER your full potential due to your lack mindset/ mentality? Your thoughts lead to beliefs which lead to actions! We debunked two myths: Do men have an easier time losing weight?Can menopause really hold you back from getting in the best shape of your life?Also...What do hormones, age, gender and metabolism have to do with fitness progress? You are ultimately in charge of what you put in your mouth and how much you move. Every time you diet, you kill your metabolism by losing muscle. When you gain the weight back, you don't gain the muscle back. When it comes down to body composition, you have 5 options: Move moreEat less Both Accept and embrace fatnessPlay the blame game Take responsibility! There's 168 hours per week. If you sleep 8/day, you have about 115 left that you could be moving and acting like the person you want to become! And that's going to shape you! Literally and figuratively.

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, we had one spot left. Send us an email at info@rodsquad.com to snag your spot for 1-on-1 fitness, nutrition and mindset coaching with Rod.

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 results.If you want change you'll have to do something new and different and it doesn't have to be dramatic.Tiny little changes add up! We provided a few examples of small changes you can make that will make a large impact on your physique over time.ALSO... Be careful with the stories you tell yourself. If you are constantly thinking, “I'm fat,” you'll always be fat because that's your identity.Use the ladder of believability to achieve results when you really want something (10 out of 10), but you aren't sure you can actually get it. When you set a smaller, more realistic milestone, you can get your belief to a 10 out of 10, and that will help you reach the goal.We have one more spot open for Rodsquad VIP. Email info@rodsquad.com or send us a message on Instagram if you'd benefit from working with Rod and Kate directly.Learn more about our programs: https://www.rodsquad.com/

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/fastfoodWe're covering the best and worst things you can order at restaurants like McDonalds, Taco Bell, Starbucks and Chick-fil-a. The lessons in this episode will help you make better choices from any restaurant menu! Click here to follow us on Instagram: @rodsquad_bocaJoin our Legacy program and transform from anywhere in the world! If you'd like to hire Rod for 1-on-1 coaching and to develop your personalized transformation plan, send us an email: info@rodsquad.com. 

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 and eventually osteoporosis. By age 30, you stop laying out bone mass and your density starts decreasing over the course of time. Rod mentioned the difference between muscle quality and muscle size. The mental approach and benefits to lifting... You feel like a bada*s! And then you start to wonder... What else am I capable of? Rod says we all have so much more potential and strength than we ever thought possible. Lifting weights impacts several other areas of life.The back squat is the queen of all lifts! Rod describes proper form for this exercise. Knees over toes, good posture, you can go a*s to grass or just to parallel (thighs parallel to the floor). You can start with no weight at all, and beginners can hold onto something when they're getting started. Many fitness trainers are afraid to have their clients squatting! It's so healthy for your back, booty, core, thighs, inner thighs, hamstrings, calves and more! It's also helpful for posture. Back squats are a MUST! Hip thrust helps your backsquat and develops the glutes. When we see women using a lot of weight, they usually don't have proper form and that's why they don't feel the glutes and they keep adding weight. Do not perform this exercise with a plate on your hips, use a bar instead. For proper form, you should lie on your shoulder blades with chin to chest, round your back, tuck the tail in like a dog. Focus on the mind-muscle connection, and take your time! We don't even have a timer at the Rodsquad. In order to give the illusion of a smaller waist and an hourglass figure, build those shoulders and lats! Shoulder press, lat pull down, mid row are great exercises for this purpose. You don't want a bigger booty and a thicker waist. That's why we don't focus on building abs. You want a slim waist, build the booty and shoulders instead.You're probably performing these exercises wrong:Dead lift Hip thrust Back squat Shoulder press Even if you're a beginner, these tips can work for you! You MUST follow a program that's developed specifically for women.Join our Legacy program and transform from anywhere in the world! Click here to check us out on Instagram: @rodsquad_bocaReady to work with Rod to develop your personalized transformation plan? Send us an email at info@rodsquad.com. 

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 should be getting to a healthy body weight and knowing how to maintain it for life. We covered how to know if you're already in the right range and if not, how to get there. This is really about body composition much more than body weight! Consider the ratio of lean weight to fat weight, even if the number on the scale stays the same. Use nutrition to help with satiety and appetite control.Second, you should focus on preventing muscle lose and then gaining muscle tone. Why? Muscle tone is critical for preventing disease... Sarcopenia, osteopenia, osteoporosis and more. As Rod says, get your Vitamin L. Muscle is the organ of youth! And be sure you're getting enough protein. There's absolutely no point lifting weights if you're not taking in the building blocks of muscle: protein. After you've done all that, it's the time to think about optimizing nutrition and cleaning up your act. Now you can add in some healthy fats, be sure you're eating organic and avoiding GMOs. Clean up your cleaning products and cosmetics to get carcinogens out of your house. Click here to check us out on Instagram: @rodsquad_bocaJoin our Legacy program and transform from anywhere in the world! If you'd like to hire Rod to develop your personalized transformation plan, send us an email: info@rodsquad.com. Thanks for listening!

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 insteadThe 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 transform your health and fitness forever.Join our Legacy program and transform from anywhere in the world! If you'd like to setup a 1-on-1 coaching call with Rod, or if you'd like to inquire about in-person training in Boca Raton, FL, send us an email! Any questions? Send us an email info@rodsquad.com

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_bocaJoin 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 info@rodsquad.com. 

“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 info@rodsquad.com or reach us on Instagram.Rodsquad is Florida's #1 Personal Training Studio for Women.

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.Do what's uncomfortable until the opposite becomes uncomfortable. For example, maybe working out is uncomfortable until you do it so much that now NOT working out is uncomfortable. The same applies for working hard vs relaxing and eating healthy vs eating junk.Here's the simple 5 step formula to accomplish anything, including weight loss. Be extremely specific about your goal. Write down WHY you want to accomplish this. Has this ever been done before? Look for evidence that it's possible.Write down the small daily steps and actions you'll take to move you closer to your goal. Write down "I will" and "I am" statements that align with your new identity. Take the required action every day and week until you reach the finish line. In some cases, don't tell family/ friends about your goal.Any questions? Send us an email at info@rodsquad.com or reach us on Instagram.Rodsquad is Florida's #1 Personal Training Studio for Women.

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, seeing how your clothes fit. What gets measured gets managed! Don't stick your head in the sand! You MUST face the music! If you never look at your bank account, your financial life gets out of control! Your weight is the same thing. Do not turn a blind eye to this! Your weight is fundamental to your health. What Rod suggests: Weigh yourself every dayExpect fluctations from day to dayThe important number to focus on is your median weight for the week"You need to know your weekly weight, not your daily weight." -RodIf you've been on a low carbohydrate diet and you add carbs back in (we never suggest cutting out food groups), you should expect your weight to increase a bit since carbs hold water. Hang in there! Start tracking your weight once you've leveled off a bit."That butt or that gut didn't happen overnight!" -Rod You can avoid the shock of unintentional weight gain by keeping an eye on it consistently. Have questions? Send us an email: info@rodsquad.com. Send us a message on Instagram: https://www.instagram.com/rodsquad_boca/Check out our website to see what programs we're offering both locally in Boca Raton, FL and for women around the world: https://www.rodsquad.com/

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 maintaining that weight! That's why it's critical to educate yourself and lose weight in a way that's sustainable. This is the same reason why people who win the lottery end up broke again shortly after. They didn't earn the skills to manage money. If you want to maintain a healthy body weight, you must learn the skills to attain and maintain your healthy physique. If you take a shortcut (a pill, surgery, deprivation, food delivery service), you won't be setup for long term success.Rapid weight loss damages your metabolism and leaves you worse than you were before. In the same way, winning the lottery teaches you that money will come to you easily and doesn't need to be earned or managed well, so many lottery winners end up broke and in massive debt, worse off than they were before! Body fat is gained or lost systemically. Step 1 to building 6 pack abs is to lose body fat all over! The Rock worked his butt off, had the best chefs and nutritionists, took performance enhancing drugs and still couldn't develop abs due to genetics! An hourglass shape has been attractive for centuries. That's why physique competitors don't work abs. They don't want to add bulk in an area we want to shrink. Only 3% of women can actually blame hormones for their inability to lose weight. Be careful about using this excuse.Click here to follow us or send us a message on Instagram: https://www.instagram.com/rodsquad_boca/Send us an email at info@rodsquad.com.Rodsquad is Florida's #1 Personal Training Studio for Women!

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 doesn't help with the dishes" or "he works too much." It's because your brain's job is to keep you safe in your familiar comfort zone! But success, progress and everything you want in life will not happen if you stay comfortable and complacent in your current situation.Don't look for trouble where there is none. Practice gratitude every single day to overcome this tendency and avoid self sabotage. Remember that wherever you put your focus is whatever you'll get more of. If you're constantly thinking about what you lack, you'll attract more lack. If you're constantly thinking about joy and abundance, you'll get more of it! Positive change doesn't come from comfort zones. If you are considering a new fitness program and you're scared as hell, realize that your brain might just be trying to keep you safe and stuck in your comfort zone. Learn to tell the difference.Next time you think about quitting something that's good for you, ask yourself, is this valid or is it fear/ self sabotage? Am I looking for trouble where there is none? And what other areas of your life can you benefit from this awareness?The sooner you can get comfortable with being uncomfortable, the better off your will be.Click here to check us out on Instagram. Don't forget to subscribe to this podcast, and leave us a rating and review. We appreciate it!If you're interested in 1-on-1 coaching with Rod, or you'd like some personalized advice about which Rodsquad program is right for you, send us an email: info@rodsquad.com. 

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 breakfast ideas to help you get started. Click here to check us out on Instagram. Please leave us a rating and review, and share this episode with a friend! If you're interested in 1-on-1 coaching with Rod, or would like personalized advice about which Rodsquad program is right for you, send an email to info@rodsquad.com. For information on In-Person Training in Boca Raton, FL, click here. 

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 out all their preconceived notions and go "all in" on what we teach here at Rodsquad. The women who struggle the most with Rodsquad programs are the ones who attempt to mix and match what we teach with things they have learned from prior diets, trainers and workouts that didn't work for them. In this episode, we answered these questions: Do you need to switch up your workouts?Why is sustainability so important? What's our beef with HIIT training? What's the best type of cardio? What do fitness and the stock market have in common? Please leave us a rating and review, and share this episode with a friend. Click here to check us out on Instagram and follow along.

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 help you accomplish your biggest goals by year's end and start work on them NOW. If you like this episode, please leave us a review and share it with a friend! Don't forget to check us out in Instagram and send us a message with any questions. We love hearing from you! For information on in-person training in Boca Raton, FL, click here: https://www.rodsquad.com/eastboca For virtual/ online/ at-home programs, check out current availability on our website: https://www.rodsquad.com/

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: BeliefsThoughtsWordsEmotionsActionsWe gave game changing tips on how you can harness the power of your mindset to change your life in any way you want! Remember, nothing good comes from staying in your comfort zone. The little princess wants to keep you safe. Your words create your world! Be careful who you surround yourself with, but also remember that if you're courageous, you can accomplish anything, regardless of circumstances. As Rod says, "Success is a one way street. Excuses are a very busy intersection." Time spent rationalizing the mediocre could be time spent creating the magnificent.Click here to follow us on Instagram. 

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, ask yourself...Are you going to be able to continue making progress and not go back? Rod suggests that you break your bigger goals down into quarters. i.e. need to lose 20 pounds? Start with 5 and maintain it. Then tackle the next quarter. Kate asked, should you make fitness a lifestyle? If you want long lasting sustainable results, make it part of your lifestyle. Don't try to make your life fit into a lifestyle that isn't yours. We talked in depth about the importance of baby steps. For example, focus on drinking more water until it becomes a non-negotiable part of your life. Then tackle the next thing. How can you transform your health and figure, and make it permanent? Shift your identity. Start telling yourself that you ARE the kind of person who loves to drink water. Start telling yourself that you ARE a morning person if the morning is the only time you can get your workout in and move closer to your goals of being a fit person. Take on an identity that will be helpful to reach your goals. Join Whole Woman: 4 Week Intensive, starting on Tuesday, July 5. Learn more about in-person training at Rodsquad Women's Fitness in Boca Raton, FL. Send us a message on Instagram. Email us at info@rodsquad.com. 

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 same. Muscle growth is our goal for metabolism and appearance and shaping of the figure. In order to keep progressing, you need to be consistent.Caution: Don't use the need for variety as an excuse… “I love to change it up. I like to try different workouts.” This way of thinking often leads to lack of consistency and lack of results. We always talk about the importance of progressive overload.If you want to keep progressing, getting stronger and looking better, you need to keep the stimulus consistent. Each time you perform that same exercise, you can aim for better! That might look like improved form, increasing the weight or doing more reps. We always need to strive for more! Back squat is the queen of all lifts for women.Your muscles don't have feelings. They don't need to be entertained. They don't need variety. This is a myth. Want consistent progress? Be consistent with lifting weights.Mark your calendar for Tuesday, June 21 at 1pm ET for The Transformation Masterclass.This masterclass is for you if... You've tried many things with limited success You've been getting ok results but feel like they should be better for the effort you're putting in. This free virtual training will give you a lot of clarity! Come find out why most women fail when trying a new diet or exercise regimen and what you should do instead to be sure you are successful.Click here to sign up for The Transformation Masterclass. 

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 focus first on cardio and moving more to burn calories.Just remember the key to success with any fitness transformation... consistency! And what's doable gets done. Don't try to go from zero to 100 and expect that you'll be able to stick with it. You'll always be more successful with gradual change. Baby steps! If you haven't been working out at all lately, especially if you need to lose weight, keep it simple and start by walking daily. After 14 consecutive days of walking, congratulations! You're ready to add weight training into the mix.You can truly transform your figure and totally overhaul your body composition in just 30 minutes a day. Listen to this episode to find out how.In this episode, we mentioned the Rodsquad beginner's program, Boost. Boost is a 4-week program with workouts just 20 minutes a day. Click here to learn more and sign up.

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 result of your environment, religion, conversations and education. If you learned things that aren't healthy and don't align with your goals, that's not your fault. But now that you're aware, your choices going forward are your responsibility. Your network is your net worth. If you can't physically go and network with the people you want to be like, surround yourself with them virtually. Be extremely intentional with the content you consume. Self-education is the key to your success. Don't leave it to anyone else to make the decisions that are best for you. You only see your trainer a few hours a week. It's up to you to know how to make the right choices that support your goals for the remainder of the hours each week. And the majority of hours will make the biggest impact in your results! How you spend your time is everything! Quotes: "Live and breathe it, and next thing you know, you'll become it." If you're listening to this in real time, Fit Legacy is open for registration for this week only. Follow this link to learn more and join: https://www.rodsquad.com/fitlegacy

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, genetic predispositions and health conditions. Here's 3 steps you can take to get ghrelin and leptin to the levels you want, and stop doing things that cause an unnecessary spike in ghrelin. Stop overdoing it with cardio. Get better sleep and allow your hormones to reset naturally. (Check out episode 18 for sleep tips). Eat less sugar. (The contentment way of eating + sleeping better will help!) Click here to shop the Rodsquad Supplement Shop and use code 'RSFRIEND' for 10% off the entire store. 

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 your local gym, the rep range we suggest is very low. So how and why do we suggest this number? We're 100% convinced 8-12 reps is ideal for women for a variety of reasons! SAFETYLONGEVITYFREQUENCY In this episode, we Kate and Rod also talked about the importance of progressive overload. Please share this episode with a friend. Don't forget to leave us a rating and review. If you're interested in working with us either virtually or in-person in Boca Raton, Florida, send an email to info@rodsquad.com. 

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 enoughMy macros are all wrongI just need to cut carbsMy metabolism slowed downMy hormones are out of whackI have too much stressCortisol is making my belly fatI don't have time to exerciseI hate dietingWe talked about how a little snack (like a few handfuls of nuts) can sabotage your progress.We explained calorie surplus vs maintenance vs deficit, and what you need to do to lose body fat once and for all.The examples in this episode are based on stories from real clients we work with every day!As a reminder, if you want to get healthier, your first step is to achieve and maintain a healthy body weight. Worrying about ingredients, macros, healthy fats, organic, gmo's, etc can be a progress-ruining distraction. Keep it as simple as possible to make progress faster. We also talked about why seeing a specialist to regulate your hormones isn't going to fix your body fat/ weight issue. The bottom line... No matter what issue you believe is holding you back from getting healthier, slimmer, fitter, more toned, stronger... there's hope! It's so much simpler than you think to transform.  Just get out of your own way! Please leave us a rating/ review and share this episode with a friend.

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/fitlegacyIn this episode, we talked about how to cultivate motivation, even if you haven't worked out in a million years, lack discipline, have never stuck with anything in your life and don't want to get off the couch. Remember that what's doable gets done! Be honest with yourself about what's realistic for YOU, not your husband or girlfriend. Find a proven program you can believe in. Believe it'll work for you enough that you can find the motivation to get started. For the first few days or weeks, rely on routine to get you through, until you start seeing results. Once you see results, you'll gain momentum and become unstoppable. We also talked about the benefits of strength training for women... mental and emotional strength... mental and emotional confidence. Your friends and family will notice an immediate difference in you, before your body even has time to catch up. Send us a message on Instagram: https://www.instagram.com/rodsquad_boca/

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 resultsYou can't figure out how to get your metabolism humming along againYou've tried all the workouts that seem to work for others, and wonder why you don't get the same results You've tried dieting or working out but can't seem to stick with it You've been wanting to lose weight, tone up, get healthierIf the answer is yes, The Transformation Masterclass is 100% made for you.  (It's free!)Click here to sign up: https://www.rodsquad.com/live-launch-april-2022-rodsquad-womens-fitnessIn this episode, Kate talks about some of the little mistakes women make that can sabotage their fitness results + how to identify the missing link in your own health and fitness journey. Send us a message on Instagram: https://www.instagram.com/rodsquad_boca/

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 the same time)What's the biggest indicator of a change in body composition? (Losing dress sizes and decrease in waist line… not the number on the scale.)How much protein do we need to be eating?Muscle is the fountain of youth. Muscle = metabolism. Which supplements can I take to ensure adequate protein intake? (BCAAs (we call it Tone), collagen powder, protein powder: Click here to shop Rodsquad supplements and use code RSFRIEND for 15% off) Why we don't work abs How lifting weights builds confidenceWhy counting macros is not the answer to your problems. Big piece of advice… if you hire us or another mentor to teach you how to improve your health and improve your body, follow everything they tell you. Don't make the mistake of thinking you know better and picking and choosing from us and mixing with other experts. If you change the variables, you change the results. Click here to connect with us on Instagram: https://www.instagram.com/rodsquad_boca/Click here to shop Rodsquad supplements and use code RSFRIEND for 15% off.

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 Lizzo pushing fat acceptance, which is counterproductive for our health. If you love yourself, love yourself enough to take care of yourself. In this episode, Kate and Rod share a few of the interesting takeaways and lessons we learned from working with 6,000 American women in the past year.How women 45+ really sell themselves short! Who are the most motivated types of women? How important belief can be for making progress in any area of your lifeWhy you should never make decisions from a place of fear Remember to share this podcast with a friend! Please leave us a rating and review. Click here to follow us on Instagram: https://www.instagram.com/rodsquad_boca/If you live in South Florida, click here for information on our in-person training program in Boca Raton, Florida: https://www.rodsquad.com/eastbocaClick here for information on our 4 Week Boost program: https://www.rodsquad.com/boost

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 should focus on body composition, not weight loss and not a particular trouble area Why you shouldn't expect anything to change overnight. Pick something and stick with it long term… consistent effort over a long period of time is what'll get you results. If you change the variables, you change the results. If you're doing many different diets and workouts, you won't really know what's working. Progressive overload on a consistent basis is key! Follow Rodsquad and send us your questions on Instagram! @rodsquad_boca

3 characteristics to look for when selecting your next gym/ trainer/ program: Must be able to do it consistently long termMust have a strategy that makes sense, including progressive overload as you get stronger and build lean muscle toneMust incorporate REAL strength trainingIf 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 good workout. If you are following a program for more than a few weeks and you're not seeing results (a difference in the mirror, change in how clothes are fitting, a difference on the scale), it's time to fire your trainer.Beware of workouts, gyms and trainers that are simply trying to pass the time, entertain you or kill you. Don't hire a trainer based on their appearance alone. Many of them are genetically blessed and take performance enhancing drugs. They might not actually have the necessary knowledge to help you. When performed properly, especially when supersetting, strength training provides a cardiovascular workout. Click here to sign up for MOMENTUM: From Holiday Flab to Tight, Toned and Fab >>> https://www.rodsquad.com/metamorphosisWe'll be hosting this live event from January 4-6, 2022 teaching you the exercise, mindset, lifestyle, nutrition and goal setting steps to make this your fittest year ever.Please share this episode with a friend! Share it on your social media and tag us! @rodsquad_bocaHave a question you'd like us to answer on a future episode? Send us a message on Instagram.Please leave us a rating and review! 

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 nothingDon't expect perfectionGet your partner on boardGo to bed earlier and wake up before the kids Be very intentional about your breakfastSelect a program that gets you better results with less time investedFocus on routines, habits and momentum The true indicator of success comes from what you do on the days you don't feel like doing anything! Click here to sign up for MOMENTUM: From Holiday Flab to Tight, Toned and Fab >>> https://www.rodsquad.com/metamorphosis We'll be hosting this live event from January 4-6, 2022 teaching you the exercise, mindset, lifestyle, nutrition and goal setting steps to make this your fittest year ever. Please share this episode with a friend! Share it on your social media and tag us! @rodsquad_boca Have a question you'd like us to answer on a future episode? Send us a message on Instagram. Please leave us a rating and review! 

Please join us on January 4, 5 and 6 for a free, live, 3-day training called METAMORPHOSIS: From Holiday Flab to Tight, Toned and Fab. Click here to register. Episode 27 of the Rodsquad Women's Fitness Podcast: Use these tricks to stay in control and avoid emotional eating.Disclaimer: If you struggle with depression, please speak with your doctor. We are not mental health professionals. Listen in to hear us talk about how you can: Take advantage of the stretch reflex of the stomachFocus on the contentment way of eatingFill up to stay full, satisfied and resist overeatingOne big difference with Rod's advice on this topic vs. what you might hear out there on the internet... Don't try to deprive yourself of the foods you're craving and want! You can still eat the cookies/ cake/ ice cream, but eat the salad first!Don't keep those items at home... "The people with the best self control have to use it the least." Please join us on January 4, 5 and 6 for a free, live, 3-day training called METAMORPHOSIS: From Holiday Flab to Tight, Toned and Fab. Click here to register. Go to: Rodsquad.com/metamorphosis to sign up for free! There's still time to take advantage of early bird pricing for TRANSFORM, 12 Week Intensive, starting January 10. Go to Rodsquad.com/transform to enroll.Happy Holidays from Rod and Kate! 

Click here to watch our free masterclass: 5 Little Known Secrets to Rebuild Metabolism, Burn More Body Fat and Build the Body of Your Dreams from Home, With or Without a Gym Membership Click here to learn more about TRANSFORM, 12 Week Intensive, beginning January 10, 2022 with early bird pricing now available. Focus on body composition! We've seen some girls gain weight when they start a strength training program. Meanwhile, their waist line is shrinking, they feel a million times better and their body is transforming. The number on the scale is NOT the most important thing! We use the scale for accountability purposes. "What gets measured gets managed." Often we use the scale to make sure our clients aren't losing weight too quickly, because this can mean water and muscle loss, which damages metabolism.  Here's 3 ways to track progress: the scale, how clothes fit, and how you look in the mirror.Ketogenic or low carb diets create weight loss, so you feel like you're on the right track, but this can be misleading.Listen in to fully understand the difference between weight loss and fat loss. Fat loss is what we should all be aiming for! 

This podcast episode was a live training inside our private Facebook group. Rod taught us... The Little-Known Transformation Secrets to Maximize Results: Which Exercises Make You Fat + Which Foods Can Burn Fat + How to Transform by Exercising 3 Times a Week! To join our newest program, TRANSFORM, beginning January 10, 2022, click here!How can the wrong type of exercise actually make you fat? Cardio is great for your heart and burning calories, but excessive, intense cardio can lead to a major calorie deficit, which in turn leads to excessive hunger. This can cause you to overeat and end up in a calorie surplus, which means you'll either maintain or gain body fat. The other problem with excessive cardio is you'll end up burning off metabolism and losing muscle.  Consistency always wins! That's why we suggest moderate intensity steady state training instead of HIIT training or any type of intense cardio that you wouldn't want to repeat daily.These foods create heat and are more work to digest, so they burn calories in the process. They also increase satiety and we know that hunger is the enemy! If you master the concept of filling your meals with thermic foods, you'll burn more calories throughout the day and turn food into a secret fat burner! TRANSFORM, 12 week intensive, is our most personalized program ever. It's also the most affordable! Click here to learn more. 

Today I interviewed Rodsquad founder, Rod Cortizo... He told the story of his background and upbringing in Brazil, how he watched his mom suffer with her weight and figure, and how that drove his passion to get started in the fitness industry here in the US. Most people don't know that he started as a massage therapist at a weight loss clinic, where he watched people suffer with the confusion and overwhelm over what to do next to get their health and bodies back into shape. He told the story of how he launched a fitness challenge at the Boca Raton Resort and Club, later moving his clientele to a Fred Astaire Dance Studio and then opening two different Rodsquad studios locally. He described the importance of weight lifting for women, and how most fitness studios out there are capitalizing on our little knowledge of "true" strength training, without actually delivering the goods. To register for our live training: rodsquad.com/live The shop supplements during our Black Friday sale: https://www.rodsquad.com/supplement-shopPlease leave us a rating and review, and share this episode with a friend! 

When it comes to fitness, nutrition and health, we tend to dramatically overcomplicate things. It should not and does not need to be that way! Our challenge to you in this episode... If getting a better physique were simple, what would that look like? Pick one thing and start doing that right now. Small, simple changes compound over time to big results.The key? Don't be the woman that talks about doing it. Be the woman that gets it done! Rodsquad Black Friday Sale is on with 40% off all supplements. Discount automatically applied at checkout. Click here to shop. You're invited to join us for a free, live training on Wednesday, December 1 at 12pm ET, "How to Get Maximum Results for Your Fitness Efforts." Click here to sign up.

In this interview with Dr. Susan Schiff, we discussed hormones... thyroid, liver, menopause, pregnancy and fertility. Quotes: “There's no cost for me thats prohibitive regarding my health.”"We look at the whole patient."“Patients do the work. We don't fix anybody.”“Menopause is not a disease. It's a transition. You can have a second adolescence.”"You need to do more weight bearing exercises as you get older.""Exercise is really important... not as penance but because it feels amazing and it's fun and you're doing something good for yourself."Dr. Susan Schiff is certified through the National Certification Commission for Acupuncture and Oriental Medicine as a Diplomate of Acupuncture (Dip.Ac.) and Diplomate of Chinese Herbal Medicine (Dip.CH). Dr. Schiff is also board certified by the American Board of Oriental Reproductive Medicine (ABORM). She is the author of Fertility Fuel: Create Your Family Without Losing Your Mind, Your Marriage, or Your Money. Click here to purchase Fertility Fuel on Amazon.Click here to visit Dr. Schiff's website.Click here to sign up for Rodsquad's Legacy program. Questions? Email info@rodsquad.com. We love hearing from you!

How would it feel to be happy, healthy and fit? To love what you see when you look in the mirror? To wear a tiny bikini and have your significant other think, "dang, what a hottie!"Write down your vision in vivid detail to look back on as a motivator.In this episode, we talked about how your thoughts control your reality. Often, an emotion leads to a line of thinking which leads to actions which impact the end result. We must ask ourselves... is this thinking productive? Is it helping me get to the end result I want to achieve? If it's not, cut it out. If we're not careful, our thoughts can hold us back and sabotage our ability to achieve our health and fitness goals. The truth is...If one woman on earth has been able to do something extraordinary, then so can you.We talked about our tendency to outsource our power to others. So then if things don't go our way, we have someone else to blame. We want to encourage you to claim your power and take full responsibility for the trajectory of your life and the results you produce along the way. Please leave us a rating and review! Here's the link to purchase The Contentment Cookbook: How Eating More Can Help You Lose More Body Fat.Use code RSPODCAST to get 15% off all supplements in the Rodsquad Supplement Shop.

With Halloween, Thanksgiving, Christmas and New Years approaching, it's easy to get distracted by the parties, eating, drinking and gift giving, and lose focus on our biggest goals. If you want to get healthier, leaner, fitter... the time to start is now! We gave our best tips that allow you to ENJOY every holiday event, while still honoring your body and working toward your goals. You also protect your immune system by focusing on nutrition first (lean proteins and vegetables) before enjoying the high sugar, high fat and calorie dense holiday dishes. Remember, you cannot out-train diet! Spending an entire day on the treadmill cannot undo the sins of Christmases past. Be careful not to undo all your hard work from the entire year during the holiday season! And if you're a mom, remember that you are in charge! Just because your mom and your mom's mom served certain dishes at holiday meals, does not mean you have to do the same. Don't be afraid to be different... add a special seafood dish or salad with the traditional dishes and enjoy!

In this episode, we uncovered the truth about "the fat burning zone" and it might shock you! The real fat burning zone is totally different than what most women have been led to believe. If you want to get maximum results and burn the most fat when you exercise, this episode is a must listen! Click here to join the Rodsquad Women's Fitness Insiders group on Facebook. Click here to shop the Rodsquad supplement shop and use code 'RSPODCAST' for 15% off your entire purchase.

Thanks for listening to the Rodsquad Women's Fitness podcast! As a thank you to our listeners, we're offering 15% off all Rodsquad supplements! Use code 'RSPODCAST' and your discount will be applied at checkout.Click here to shop Rodsquad supplements now. If you have enjoyed any episode, please leave us a rating and review. Take a screenshot of your review and send it to us on Instagram to win a free VIP box with a copy of our cookbook sent to you in the mail.Show Notes: Struggling with hormones, stubborn body fat, late night eating, lack of discipline or motivation? Establishing and maintaining a better sleep routine might be your first step to success! Why is better sleep important? This is when your body gets fit! The catalyst for muscle growth is sound sleep, and muscle is what drives metabolism. Steps to follow for better sleep: Create your ideal sleep environment. Consider blackout curtains, an eye shade and a white noise machine. Set a bedtime alarm.Follow a bedtime ritualDim lights, turn off electronics at least one hour before sleep time and let your body do it's thing!Listen to a calming audiobook or affirmations while you calm down for sleepExercise consistently to help yourself get to sleep.Stay hydrated. Drink half your body weight in ounces of water each day.

Listen in to hear Kate and Rod talk about the difference between eating for fat loss and eating for health. This is a PSA: While focusing on eating lots of healthy fats, foods that are organic, non-gmo, vegan, etc... might be great for your health, placing too much emphasis on these things can completely sabotage your progress in reaching your ideal weight and figure. Your first priority should be eating to lose body fat. After that, we can look more at organic, etc. As Rod says, if you have extra body fat to lose, it doesn't matter if that is conventional or organic fat. Either way, it's body fat that you want to get rid of! Be careful not to fall into this trap! If you enjoyed this episode, please leave us a review on iTunes. Any questions? Send us a message on Instagram: @rodsquad_boca

This episode of the Rodsquad Women's Fitness podcast is a recording of the live training we did inside our private Facebook group, as part of the Fall Transformation Event. To get the most from this episode, you need to go and WATCH the demonstration of proper form for injury prevention and maximum results. Sign up at Rodsquad.com/Fall and you'll get access to all 3 parts of the free training, as well as access to download the homework pdf docs. The five exercises discussed in this episode are: Sumo squat Hip thrusterStiff legged dead lift Shoulder pressMid row We selected these exercises out of all the individual exercises included in our program, because they're exceptionally helpful in creating the feminine hourglass shape we all desire. Questions? We'd love to hear from you! Click here to message us on Instagram. Or send an email to info@rodsquad.com Love, Kate and Rod! 

This episode is the recording of the Facebook live from day 1 of the Fall Transformation Event. The Fall Transformation Event is a free, 3-part training for women who want to build lean muscle tone, burn more body fat, rev up metabolism and transform into the body and health of their wildest dreams. In part 1, we discussed how the metabolism works and provided steps to repair and boost metabolism. We explained how we use the calorie conscious approach to help clients reach their goals through a combination of eating and exercise. We talked about the biggest difference we see between the women who have the most insane transformations and the ones who get mediocre results… mindset. We explained how you can identify the limiting beliefs that might be holding you back from reaching your goals and achieving your ideal body. To access the homework assignment from day 1, please sign up for the Fall Transformation Event at Rodsquad.com/Fall. You'll be provided with a link to join the Facebook group and you'll find the replay + homework assignment posted in the announcements section of the group. Enjoy!

Please click here to leave us a review on iTunes. We so appreciate your love and support! You should run to cancel your gym membership right now. Contrary to what many people believe, going to the gym can actually hold you back from reaching your goals. Listen in to hear why... you might be surprised! There's definitely some factors you haven't thought of before.We also talked briefly about how improving your fitness can help protect you from Covid. This episode is designed to get you to change your mindset and think differently. What if the very best program for you, the one guaranteed to completely transform your body once and for all is one that must be done from home? Wouldn't you do it?!YOU DO NOT NEED A GYM MEMBERSHIP OR IN-PERSON TRAINER TO TRANSFORM AND BUILD THE BODY OF YOUR DREAMS!6 reasons you should cancel your gym membership right now, and start working out from home instead. Time: Your most valuable asset! If you've struggled to find the time to work out, make it easier on yourself by doing it at home whenever it's convenient. No time wasted driving to the gym or waiting for machines or waiting for a class to start.Money. Invest in a home gym setup you'll keep for life instead of wasting money on a membership/ trainer and gas to get you there.Hygiene. Gyms are dirty! And we're in a pandemic. Less exposure and more safety at home.Better control of your environment - AC, music, lighting, etc. Plus, no distractions at home! We've seen women get hurt because they're busy chatting in the gym.Setting an example for your kids and creating a health legacy for your family. Your home is a judgement free zone! If you haven't worked out in 20 years, home is the perfect place to start.There's tons of awesome technology and equipment available for home gyms.The Fall Transformation Event is happening LIVE on Sept 8, 9 and 13, 2021. Click here to sign up now.

Please click here to leave us a review on iTunes. We so appreciate your love and support! If any of the following resonates with you, this episode (and the Fall Transformation Event) is for you: You feel like you've tried everything to get a better body, lose weight, get in shape and nothing has workedYou're tired of counting calories, macros and tracking everything you eatYou've been living off a meal delivery service and you don't know what'll happen when you quitYou've wasted money on trainers, meal plans, nutritionists, and diets, but the results didn't lastYou think you lack the motivation, discipline or accountability you need to get your dream bodyYou think you're limited by injuries, age, metabolism, menopause or illnessesYour metabolism has slowed down and you don't know how to fix itYou're tired of cutting out food groups you want to enjoy - carbs, gluten, sugar, fats, etcYou've said you don't have the time to take better care of yourself Click here to sign up for the free Fall Transformation Event, taking place on Sept 8, 9 and 13 at 8pm ET.In this episode, I interviewed Nikki, a 48 year old client and mom of 2, who has completed the Rodsquad program both virtually and in person with great results. If she can do it, SO CAN YOU!Quotes from this episode: Whatever you're not changing, you're choosing. Your thoughts and language is what shapes your reality. Whether you think you can or you think you can't, you're right.Self sabotage is just an addiction to mediocrity.Ask yourself - "Who do I have to become to get the ideal end result that I'm trying to reach?" I challenge you to become the kind of woman that doesn't give in to excuses and doesn't self sabotage.The biggest reason women aren't successful with a transformation program like ours, is because of themselves. We hope this episode motivates you to see what's possible and encourages you to change your thinking to stop self sabotage.What if all the success you're looking for is on the other side of fear?Click here to visit the Rodsquad Supplement Shop.

In this episode of the Rodsquad Women's Fitness podcast, we talked about fat burners and weight loss supplements. The truth about how they work and if you should take them! We also discussed pre workout supplements, fish oil/ omega 3s, multi vitamins, immunity boosters, collagen powder, branched chain amino acids (BCAAs) and more. Plus, we made a big announcement! Not all supplements are created equal. This is definitely a case where you get what you pay for. High quality, trustworthy supplements are hard to find, so we decided to make our own. Rod and Kate have worked long and hard to develop  the Rodsquad Supplement Shop. They're made in the USA with the highest quality ingredients. Yes, we can ship internationally. Early access to the Rodsquad supplement shop will be posted in our private Facebook group on Friday, 8/27. Click here to join the FB group. We're also looking forward to the Fall Transformation Event, where we'll teach you the blueprint to transform your body. Go to Rodsquad.com/Fall to reserve your spot. DISCLAIMER: We are not medical doctors. Please consult your physician to see if supplements are right for you.