Rodsquad Women's Fitness: Recent Episodes
Kate and Rod Cortizo
This is every woman’s most inspiring, motivating resource for building the body of her dreams, keeping health and fitness at the center of her busy life and leveling up to become the best version of herself, beyond her wildest imagination.
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 the environment you’re working out in?
- Are you confident that you know what you’re doing? Are sure you’re not risking injury?
- Can your workout program be tailored to you, considering any prior injuries you want to avoid, or focusing on trouble areas you want to develop?
- Are you confident in the skills, training and experience of the professional that’s guiding you?
- Are you sure the program you’re participating in is strategically designed to get you to YOUR goal? Is it female specific with a proven track record of success for women like you?
- Does your current fitness plan encompass the whole picture? (I.e. nutrition, cardio, lifestyle, etc)
- Do you have anyone holding you accountable? Will anyone notice if you skip sessions when you’re feeling tired or unmotivated?
If you're ready to build strength and muscle, consider our virtual membership!
https://www.rodsquad.com/membership
If you live in Boca Raton, FL or nearby, come train with us in real life!
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 desired result.
Be sure the type of exercise you're doing will preserve and protect your joints!
Come and train with us virtually or in-person in Boca Raton, FL!
https://www.rodsquad.com/membership
https://www.rodsquad.com/eastboca
Check us out on Instagram: https://www.instagram.com/rodsquad_boca/
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 kate@rodsquad.com
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
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
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 improve your overall health by...
- Improving your mood
- Reducing symptoms of depression or trauma
- Increasing your resilience to stress
- Improving your ability to learn, and...
- PROTECTING THE BRAIN FROM THE NEGATIVE EFFECTS OF AGING!
According to this study available on PubMed,
"Endocrine functions attributed to myokines are involved in body weight regulation, low-grade inflammation, insulin sensitivity, suppression of tumor growth, and improvement of cognitive function."
The benefits are massive!
Hope molecules are not to be confused with some of the other chemicals released during exercise including endorphins, serotonin, noradrenaline or dopamine.
Hope molecules (myokines) are specifically associated with MUSCLE, and it's important to note that the very best way to develop muscle isn't running, yoga, cycling, or pilates...
The best way to develop muscle, thereby increasing your ability to produce hope molecules, is by LIFTING WEIGHTS.
This is your reminder that mental and physical health go hand in hand, and...
All women of all ages need to prioritize weight lifting.
Here at Rodsquad, we are happily dishing out hope molecules every day!
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 the same rate in your face, arms, all the way down to your toes.
Pay attention to your waist line to measure your progress and success. If you're trying to lose body fat, you will lose inches and dress sizes.
Rod suggests putting aside an outfit that doesn't stretch.
As Rod says, "Lululemon lies!" Those stretchy pants will not help you discover the truth about your weight loss or gain.
A body with more muscle burns more calories at rest.
Don't forget that girth comes from fat, not muscle. Pound per pound, fat is the weight as muscle but it's bigger than muscle. If you're worried about getting bulky legs from strength training, you need to lose fat first. Your upper body is about 30% of your metabolism.
What is metabolism? MUSCLE.
Muscle is metabolism. If you feel your metabolism is slowing down, that simply equates to muscle loss.
As a woman, female specific training is important. You want to lift in a way that will develop muscles in a feminine way. You don't way a thicker neck, thicker traps, bigger arms. You want curvy, feminine muscles with nice lats, tapering down to a smaller waist. There's a whole science behind muscle development for women.
If you're doing a lot of work on your core, it will not help you develop an hourglass shape. If you're working abdominal muscles, you're asking them to grow, which will make your midsection thicker and wider.
In most cases, your girth is not coming from too much muscle, it's coming from fat.
Anyone can get a flat stomach, but not everyone can develop visible abdominal muscles. It depends on your genetics. The Rock is a perfect example of this.
Abs are being worked as supporters in exercises like back squats. You don't need to lay on the ground and do situps.
Why Rod suggests moving more/ increasing activity before tackling nutrition/ diet/ changing your food? It's healthier! The blood flow and the mental health benefits can help you when it comes time to improve the other part.
"If you are sitting, you're getting fat."
You need a higher volume of food, which works as an appetite suppressant.
Abs CAN BE made in the kitchen, but that's not what Rod suggests for you to focus on first.
Stop worrying about your abs, because there's so many other things you could focus on first, like fat loss, muscle development, and moving more. Moving more is healthier for your brain and heart. The more you sit around, the more depression sets in. Mental and physical health go hand in hand.
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 women
- 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.
- Pilates, yoga and cycling will not give you the muscle-centric workout you need to tone your physique, stop sarcopenia and rebuild your metabolism.
- An inexpensive trainer is inexpensive for a reason (usually lack of experience, strategy and expertise), so proceed with caution.
- 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.** 💗
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 with fitness and fat loss? No!
It's important to note - Just because you look healthy, doesn’t mean you are.
As Rod always says, some of the most overweight people are simply malnourished. They're overconsuming calories because they're hungry for nutrition, and the most popular foods in the American diet lack nutrition.
Should you eat Kellogg’s for dinner? Food companies hire dietitians and doctors to say it’s healthy. It is absolutely not!
Should you take an ice bath after working out to improve recovery? NO. Rod explained why inflammation is not always a bad thing! Inflammation is actually healthy as you recover from workouts and grow healthy strong muscles.
Processed foods are the enemy.
https://www.rodsquad.com/
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 always hear, "jack of all trades, master of none." If you try to do too much, you won't do anything at an exceptional level. And EXCEPTIONAL is what we're striving for! We talked about how we're living in the most distracted culture in history. Focus is often the one thing that separates some of the most successful people in the world from the rest of the population.
"You just can't beat the person who never gives up." - Babe Ruth
- Unfortunately we're in a culture of quitting, but if you never give up, you'll eventually accomplish your goal. Beware that your brain is trying to keep you safe in your familiar comfort zone. No matter how badly you might think you want to accomplish something, if it's not aligned with your identity, you might sabotage your own progress along the way.
- Make sure by the end of this year that you've accomplished your biggest goals instead of having to put them on the list again.
- Be careful with your identity. If you've been overweight since childhood, being overweight is your identity. Stepping outside of that identity will be very challenging and you'll be susceptible to self sabotage.
"We have way more opportunities than we need or deserve." -Rod
"Obsessed is what lazy people call focused people."
"Nobody who ever gave his best regretted it." - George Halas
"The only person you are destined to become is the person you decide to be." - Ralph Waldo Emerson
"Your body can stand almost anything. It's your mind that you have to convince."
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 group environment, to reduce your chance of injury.
Beware of red flags! You don’t want to lose weight quickly because that means you’re losing muscle and water (not just fat), and damaging your metabolism. This is a warning sign that you’ll gain all the weight back and more.
When choosing any diet or fitness program, you want to be sure that it won't require you to do anything unrealistic or unsustainable in the long term. If it does, your results will not last when you go back to your normal life.
It's a big red flag if a program requires you to cut out any food groups (i.e. stop eating meat, carbs, fats, etc)
Choose a trainer that’s already where you want to be, or an expert at working with the type of woman you are or want to be.
Choose a program that encompasses the full picture - nutrition and exercise.
But at the same time, something is better than nothing. Don’t let perfection be the enemy of progress.
Be honest with yourself about your starting point. The ideal exercise program at 50 years of age is very different from what you could tolerate at 25.
"Weight lifting is a relationship that you’re building with your muscles! It's a communication. Don't yell at them, because they’ll hurt back." -Rod
If you’re not planning to become a body builder or physique competitor, that’s not who you want to take advice from.
Select a fitness program that is focused on muscle development, since more muscle equates to a significantly lower risk of disease and death.
The very best fitness programs come with nutrition included, and some form of accountability.
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 lose weight without noticing in the next year.
As a reminder, you have choices. Contrary to what you might tell yourself or what society may lead you to believe (the victim mentality is all too prevalent), YOU are in control of the results you get, regardless of the challenges that truly arise.
Rod used the example of eating 2 apples vs 1 tablespoon of oil. Regardless of the type of oil, they’re all the same in calories. Which one will make you more full and therefore end up consuming less calories?
The higher the volume the fewer the calories vs the higher the calories the lower volume.. Rod explained this concept which is the premise behind his nutrition methodology.
Don't cheat on yourself! We explained why cheat days don’t work.
And finally, a brief reminder about the importance of advocating for your own health. Never leave it up to your doctor or any "professional" to figure out.
Click here to ask a question on Instagram: @rodsquad_boca
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!
Women's Fitness Academy is open for registration.
We're starting on Wednesday, April 5, 2023, so save your spot now!
This podcast episode is available for ONE WEEK ONLY. It will be removed by Monday, April 3, so listen now and take notes!
Click here to enroll in Women's Fitness Academy. We can't wait to work with you!
Questions? Email us: info@rodsquad.com.
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 24
- 10-20% is lost between age 24-50
- Additional 30% of muscle is lost from age 50-80
How 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
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Have a question? Send us a message on Instagram.
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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 more
- Eat less
- Both
- Accept and embrace fatness
- Play 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/fastfood
We'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_boca Join 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_boca
Ready 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_boca
Join 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 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 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_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 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 day
- Expect fluctations from day to day
- The important number to focus on is your median weight for the week
"You need to know your weekly weight, not your daily weight." -Rod
If 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.
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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:
- 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, 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!
- SAFETY
- LONGEVITY
- FREQUENCY
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 enough
- My macros are all wrong
- I just need to cut carbs
- My metabolism slowed down
- My hormones are out of whack
- I have too much stress
- Cortisol is making my belly fat
- I don’t have time to exercise
- I hate dieting
We 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/fitlegacy
In 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 results
- You can’t figure out how to get your metabolism humming along again
- You’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 healthier
If 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-fitness
In 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 confidence
- Why 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 life
- Why 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/eastboca
Click 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 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 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/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!
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 invested
- Focus 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 stomach
- Focus on the contentment way of eating
- Fill up to stay full, satisfied and resist overeating
One 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-shop
Please 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 ritual
- Dim 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 sleep
- Exercise 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 thruster
- Stiff legged dead lift
- Shoulder press
- Mid 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 worked
- You’re tired of counting calories, macros and tracking everything you eat
- You’ve been living off a meal delivery service and you don’t know what’ll happen when you quit
- You’ve wasted money on trainers, meal plans, nutritionists, and diets, but the results didn’t last
- You think you lack the motivation, discipline or accountability you need to get your dream body
- You think you’re limited by injuries, age, metabolism, menopause or illnesses
- Your metabolism has slowed down and you don’t know how to fix it
- You’re tired of cutting out food groups you want to enjoy - carbs, gluten, sugar, fats, etc
- You’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.
On September 8-9, we’ll be hosting a free, live transformation event.
In the 2-day Fall Transformation Event, we’ll teach you the exact blueprint that has transformed thousands of Rodsquad ladies over the past two decades.
We have limited spots and registration is already open. Reserve your spot at rodsquad.com/fall.
What is Your Genetic Set Point and Why Should You Care? (Important for Fat Loss!)
The genetic set point is the percentage of body fat your body is most comfortable with, and dropping body fat any lower would lead to several side effects that may include hunger, moodiness, irritability, loss of sleep, loss of sex drive, hair loss, weakness and lethargy.
That set point differs from person to person, some of us at lower body fat percentage and some at a much higher percentage. We all have our genetic set point.
Your body adapts to the particular percentage it has been accustomed to and wants to stay there where it’s safe and manageable. The body will regulate hunger hormones to get you to eat just enough to keep you at that range.
The good news? You can alter your genetic set point!
We've noticed that if changes in calorie intake and expenditure are made at a slow and at a steady pace, your body will tend to be less resistant to the new body fat percentage changes you’re trying to achieve.
Here are some steps you can take:
- Maintain a minor daily calorie deficit
- Eat lean protein with every meal for sateity
- Add 1 Large salad at midday + 1 cooked vegetable evening for sateity
- Increase your NEAT
- Add fruits for dessert
- Find exercise you like. We suggest strength training!
- LISS & MISS
- Project into the future... can you maintain this way of eating and exercise for life?
Whether you want to look like Kim Kardashian or just want to prevent sagging, this episode is for you! A smaller waist has been attractive since the beginning of time and firmer, tighter, perkier glutes can help accentuate the hourglass shape. Additionally, stronger glutes help with strength, mobility and performance. Especially for women, a stronger booty can help maintain youthfulness.
Remember... when you cross paths with Rod in the future, you want him to see you from the back and think you're in your twenties!
Here's a few of our favorite exercises for building, toning and lifting the butt:
- Hip thruster
- Hip abduction
- Stationary lunges
- Deep squats
- Stiff legged dead lift
- Sumo squat
Do you want us to put together a glutes-focused program? If so, shoot us a message on Facebook or Instagram. If there's enough demand, we will make it happen!
The challenge from this episode... don't be like the dog sitting on a nail, simply because it's familiar. Change can be uncomfortable because it's unfamiliar, but it's 100% worth it.
These are five steps to get guaranteed results with your fitness program, or anything you commit yourself to in life.
Step 1: Believe that your transformation is possible.
Step 2: Commit to follow the process for the long game.
Step 3: Stack the deck in your favor. Make small, easy-to-implement changes that compound over time.
Step 4: Take a proven path.
Step 5: Don't waste another minute. Start now!
Click here to join our private Facebook group, Rodsquad Women's Fitness Insiders.
In today's episode of the Rodsquad podcast, we answered this question once and for all...
Is fruit a friend or foe? If you're trying to lose weight and shed body fat, do you have to cut out fruit?
Especially with the rise of low carb and ketogenic diets in recent years, we've seen this myth circulating and we're thrilled to set the record straight. You can and should eat fruit.
Rod also provides a list of top 5 favorite fruits that are also high in fiber to help you feel full and satisfied.
Rod compares eating to investing money in a way that will do more and get you a better result over time.
On Thursday, July 22nd at 9pm ET, we're hosting a Live Q&A inside our private Facebook group! Please submit your questions in advance.
Click here to join the Facebook group, Rodsquad Women's Fitness Insiders, where the Live Q&A will be hosted on Thursday, 7/22/21 at 9pm ET: https://www.facebook.com/groups/rodsquadwomen
Click here to submit your question for the Q&A: https://forms.gle/wV3s3QVFhEgao5PZA
In this episode, Top Strength Training Mistakes All Women Need to Avoid, we talked about everything from warm up and stretching to cardio, mind muscle connection and rest. Listen closely to be sure you're avoiding these common mistakes and getting maximum return for your strength training/ weight lifting efforts.
In order to achieve a total body fitness transformation, we have to be willing to sacrifice the present for the future. Whatever we decide to do, we must do it consistently over a long period of time to get and maintain results. And we have to be willing to bet on ourselves.
MYTH: My metabolism is broken because of my age and there's nothing I can do about it.
TRUTH: Yes, age is a factor, but there's much more to it! There are a few simple steps you can take to repair your metabolism and still reach your fitness goals!
In this episode, Rod reveals the real reason your metabolism isn't functioning like it once was, and it's not what you think.
Your metabolism isn't lagging simply because of age or hormones.
There are 3 steps you can take to help heal your metabolism:
- Stop dieting
- Stop relying on intense cardio
- Focus on rebuilding your metabolism through lifting weights and eating enough protein.
You're invited to our free transformation masterclass. In one hour, you'll learn the 5 little known secrets to burn body fat, build beautiful muscle tone and build the body of your dreams from anywhere.
In the masterclass, I’ll be talking about...
- The key to fire up metabolism that most women (and fitness professionals!) miss + how typical "dieting" can wreak havoc on metabolism and hormones.
- The biggest strength training mistakes you need to avoid to build your dream body without pills, surgery, insane workouts 7 days a week or deprivation diets.
Go to rodsquad.com/masterclass to sign up. Get ready to watch, listen and learn.
In this episode of the Rodsquad podcast, Kate talks about the one thing our most successful transformation clients have in common. It's also the one thing missing in the clients that have failed with our programs.
This one thing can help you do anything...
- Eradicate cellulite
- Transform your body
- Become a multi-millionaire
- Have a lasting marriage
- Accomplish anything you want out of life
Kate interviewed Rod about what we really need to eat to transform. We covered so much!
- Why you shouldn't cut out food groups
- Why restricting yourself isn't what we suggest
- How to get back on the wagon after a holiday weekend
- How to handle special events where you know you'll eat cake (or whatever you like!)
- How to lose the right kind of weight (FAT), not water or muscle weight
- How to eat more than ever and exercise less while building the body of your dreams
- How you can trick your body into helping you feel full and satisfied!
- Pros and cons of intermittent fasting
Enjoy!
ACT AS IF.
In this episode, Kate shares a few personal examples of how "acting as if" has helped her reach new levels in her own personal life and business.
She explains how "acting as if" can guide your daily habits and decisions as you strive to become a happier, healthier, more fit and successful version of yourself.
In The Transformation Episode, we answer your burning questions:
- What is the best type of exercise to burn fat and get the body of your dreams?
- How long does a fitness transformation really take?
- Why is muscle so important for metabolism?
Find out what Rod says strength training is THE ONLY WAY to build the body of your dreams, and how doing the wrong type of exercise can actually make you fat!
If you're ready to burn body fat, build lean muscle and kickstart your own transformation, join us for 4 Week Boost. Go to rodsquad.com/boost to sign up!