Rodsquad Women's Fitness

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Rodsquad Women's Fitness

Rod and Kate Cortizo

73 episodes

4 months ago

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 science and strategy behind the perfect training frequency for women ages 35–65. You’ll discover why l...

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Health & Fitness

All content for Rodsquad Women's Fitness is the property of Rod and Kate Cortizo and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

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 science and strategy behind the perfect training frequency for women ages 35–65. You’ll discover why l...

Show more...

Health & Fitness

Episodes (20/73)

Rodsquad Women's Fitness

Designing the Perfect Fitness Program for Women Aged 35–65

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 science and strategy behind the perfect training frequency for women ages 35–65. You’ll discover why lifting 3x per week is the sweet spot for long-term results, how strength traini...

4 months ago

40 minutes

Rodsquad Women's Fitness

Use This Checklist to Select Your Next Gym or Fitness Program

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 consistent improvements in the last 30, 60, 90 days? Do you feel 100% comfortable in ...

1 year ago

33 minutes

Rodsquad Women's Fitness

Your Joints Have an Expiration Date

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 younger years are abusing their joints with such extreme exercise that's totally unnecessary to achieve their desi...

1 year ago

24 minutes

Rodsquad Women's Fitness

The Difference Between Weight Lifting and Training for Muscle Development (for Women!)

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 dep...

1 year ago

38 minutes

Rodsquad Women's Fitness

What Kind of Woman Are You?

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: https://www.rodsquad.com/membership

1 year ago

17 minutes

Rodsquad Women's Fitness

Muscle and Mental Health

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. Myokines, also referred to as HOPE MOLECULES, cross the blood-brain barrier, and impro...

1 year ago

14 minutes

Rodsquad Women's Fitness

Are Abs Made In The Kitchen? Focus On This First

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 burn fat! We gain and lose fat systemically. Whatever fat you lose in your belly, you're losing or gaining fat at...

1 year ago

26 minutes

Rodsquad Women's Fitness

6 Things We Wish All Women Knew About 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: 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 program designed for womenLifting weights in a group setting can actually be dangerous, because the...

1 year ago

42 minutes

Rodsquad Women's Fitness

Fact or Fiction: Dispelling the Internet's Most Common Myths and Misconceptions about Fitness for Women

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. The more muscle you have, the more fat you can burn! Do I need to cut out red meat to help wit...

1 year ago

36 minutes

Rodsquad Women's Fitness

Your Identity Will Shape Your Results This Year

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, it's wise to focus on what you really enjoy and you're good at, and delegate the rest. As we alw...

2 years ago

32 minutes

Rodsquad Women's Fitness

What To Look For In A New Fitness Program in 2024

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 have to worry about getting bulky.It's ideal to choose a program with a one on one level of service, or a very small...

2 years ago

36 minutes

Rodsquad Women's Fitness

The Lies We Tell Ourselves

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 hormones are too messed up/ crazy.” Rod detailed a few easy changes you could make to l...

2 years ago

36 minutes

Rodsquad Women's Fitness

Easy Tips to Get You Healthy and Fit This Fall

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, fr...

2 years ago

30 minutes

Rodsquad Women's Fitness

This is How Misinformation Spreads Like Wildfire

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. Clic...

2 years ago

15 minutes

Rodsquad Women's Fitness

Bullsh*t Alert: Erythritol Sweetener Will NOT Cause Heart Attack or Stroke

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,...

2 years ago

22 minutes

Rodsquad Women's Fitness

Lift Weights or Die

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/ ca...

2 years ago

18 minutes

Rodsquad Women's Fitness

Don't Sabotage Your Own Success

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 ...

2 years ago

30 minutes

Rodsquad Women's Fitness

Success Breeds Success

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 mind...

2 years ago

16 minutes

Rodsquad Women's Fitness

Fabulous February: How to Restart Your Fitness Goals NOW

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 ...

2 years ago

30 minutes

Rodsquad Women's Fitness

How to Lose Weight on a Fast Food Diet

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 h...

2 years ago

29 minutes