Rodsquad Women's Fitness

Rod and Kate Cortizo
  • 5.0 (15)
  • Fitness
  • Updated Weekly

Welcome to the Rodsquad Women’s Fitness RODCAST with Rod Cortizo, who’s been helping women transform their health and figure for over 20 years. Here, you’ll learn easy-to-implement, realistic and sustainable changes you can make to improve your health and fitness and make it permanent! This is for women who want to be their best... their fittest, strongest, and leanest at any age. Enjoy!

  1. The Rodsquad Method (Part 3): The Plan

    Jun 3

    The Rodsquad Method (Part 3): The Plan

    The Rodsquad Method (Part 3): The Plan You've learned why so much of the fitness advice women receive is backwards. You've learned why strength training and muscle are the foundation of long-term health, confidence, and vitality. Now comes the most important question: What should you actually do? In Part 3 of The Rodsquad Method, Kate lays out the plan. You'll learn: What an effective strength training program should look likeWhy most women need more structure, not more motivationThe role of coaching, accountability, and progressive overloadHow to train safely and effectively through every stage of lifeWhy consistency beats perfection every timeThe difference between exercising and following a proven systemHow to stop guessing and start making measurable progressYou'll also discover the principles behind The Rodsquad Method—a strength training system developed over more than two decades of helping women build muscle, improve their health, and age powerfully. If you've ever wished someone would simply tell you exactly what to do, this episode is for you. This is Part 3 of The Rodsquad Method, a free 3-part audio training designed to help women build strength, improve their health, and create a stronger future—one workout at a time. Ready to stop guessing and start building strength? Book your complimentary membership interview at Rodsquad.com/start

    38 min
  2. The Rodsquad Method (Part 2): The Missing Piece — Strength Changes Everything

    Jun 3

    The Rodsquad Method (Part 2): The Missing Piece — Strength Changes Everything

    The Rodsquad Method (Part 2): The Missing Piece — Strength Changes Everything In Part 1, you learned why so much of the fitness advice women receive is outdated, ineffective, and often focused on the wrong goals. But if cardio, calorie burning, and random workouts aren't the answer... What is? In Part 2 of The Rodsquad Method, Kate Cortizo explains why strength training is the missing piece most women never find—and why building muscle has the power to transform far more than your appearance. You'll discover: Why muscle is one of the most important predictors of long-term healthHow strength training impacts metabolism, bone density, insulin sensitivity, and longevityWhy consistency matters more than intensityThe truth about progressive overload and why it worksHow just a few hours per week can create meaningful changeWhy strength improves confidence, independence, resilience, and quality of lifeWhether your goal is to lose body fat, improve your health, navigate perimenopause, age powerfully, or simply feel stronger and more capable in your everyday life, understanding the role of muscle changes everything. This is Part 2 of The Rodsquad Method, a free 3-part audio training designed to help women build strength, improve their health, and age powerfully.

    26 min
  3. The Rodsquad Method (Part 1): Everything You've Been Told About Fitness Is Backwards

    Jun 3

    The Rodsquad Method (Part 1): Everything You've Been Told About Fitness Is Backwards

    The Rodsquad Method (Part 1): Everything You've Been Told About Fitness Is Backwards For years, women have been told that the answer is to eat less, do more cardio, work harder, and simply have more willpower. So why are so many women still struggling? Why does it feel harder to lose weight than it used to? Why are so many women frustrated by stubborn body fat, a slowing metabolism, low energy, and a body they barely recognize anymore? In Part 1 of The Rodsquad Method, Kate Cortizo, co-owner of Rodsquad Women's Fitness, explains why so many hardworking women fail to get the results they deserve despite their best efforts. You'll discover: Why working harder isn't always the answerThe biggest misconceptions women have about fitness and fat lossWhy aging changes the gameWhat happens when women begin losing muscleWhy cardio, random workouts, and "burning calories" often fail to create lasting resultsThe hidden reason many women feel stuck, frustrated, and exhaustedIf you've ever felt like you're doing everything right but still not seeing the results you want, this episode is for you. This is Part 1 of The Rodsquad Method, a free 3-part audio training designed to help women build strength, improve their health, and age powerfully.

    35 min

  4. 08/26/2025

    Designing the Perfect Fitness Program for Women Aged 35–65

    Join our Fall Transformation Program! Go to: https://www.rodsquad.com/fall2025 Episode Title: Designing the Perfect Fitness Program for Women Aged 35–65 Description: If you’ve ever wondered how much you should be working out—or why some programs burn you out while others seem too easy—this episode is for you. Rod and Kate Cortizo, creators of the Rodsquad® Women’s Fitness Program, share the science and strategy behind the perfect training frequency for women ages 35–65. You’ll discover why lifting 3x per week is the sweet spot for long-term results, how strength training improves bone density, aesthetics, and mental health, and why you don’t need endless cardio to achieve cardiovascular benefits. From reversing osteoporosis to boosting metabolism, lifting weights isn’t just about looking strong—it’s about building the ultimate anti-aging foundation for women. What You’ll Learn in This Episode: Why 3x/week is ideal for women in midlife (and why 2x isn’t enough, 6x is too much).The surprising mental health benefits of lifting—why muscle is a natural antidepressant.How muscle development improves bone density, metabolism, and overall longevity.Why mixing heavy cardio with lifting can actually block your results.The Rodsquad method for building an hourglass figure while protecting your joints and spine.Why muscle is the true fountain of youth—from tighter skin to reversing sagging.Ready to transform your body and health?  Join our Fall Transformation Program, included for free with all Rodsquad® memberships. Go to: https://www.rodsquad.com/fall2025  👉 Become an in-person training member in Boca Raton, or click here to join virtually for just $40/month. Links to learn more:  InstagramWebsiteVirtual Membership📞 Call 561-910-0186 to speak with our team and find out which option is best for you.

    40 min

  5. 08/22/2024

    Use This Checklist to Select Your Next Gym or Fitness Program

    Use This Checklist to Select Your Next Gym or Fitness Program!  From classpass to yoga, pilates and pickleball... from personal trainers to gym memberships and group fitness classes... we know you have a lot of options!  Use the points in this episode to help you determine what to look out for when choosing the route you want to go... ⇩ Are you getting the results you signed up for? Have you seen consistent improvements in the last 30, 60, 90 days? Do you feel 100% comfortable in 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!

    32 min

  6. 08/16/2024

    Your Joints Have an Expiration Date

    In this episode, Kate told the story of how her father's routine shoulder surgery turned into a near death experience. The type of training we promote helps to build the muscles and bones, so you're far less susceptible to falling as we age. Rod says it's actually a MYTH that women fall and break their hip. Instead, they break their hip and then they fall. A lot of girls in their younger years are abusing their joints with such extreme exercise that's totally unnecessary to achieve their 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/

    23 min

  7. 08/06/2024

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

    Learn why this type of training can make your back pain disappear! We're talking about the power of a woman’s intuition and intrinsic knowledge of her own body. Muscle contraction releases myokines and fights disease. You start aging because you’re losing muscle. When you start training in the way we describe, no one will be able to tell your age from the back. That's why we say muscle is the organ of youth and longevity.We talked about training for life. Your range of motion and 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

    38 min

  8. 07/30/2024

    What Kind of Woman Are You?

    In this episode, Rod explains the key differences in the attitudes of two clients, who we called "Resentment Sara" and "Proactive Sara." Train with us in Boca Raton, FL: https://www.rodsquad.com/eastboca Join us virtually with The Membership: https://www.rodsquad.com/membership

    16 min
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Ratings & Reviews

5
out of 5
15 Ratings

About

Welcome to the Rodsquad Women’s Fitness RODCAST with Rod Cortizo, who’s been helping women transform their health and figure for over 20 years. Here, you’ll learn easy-to-implement, realistic and sustainable changes you can make to improve your health and fitness and make it permanent! This is for women who want to be their best... their fittest, strongest, and leanest at any age. Enjoy!

Information

  • Creator
    Rod and Kate Cortizo
  • Years Active
    2021 - 2026
  • Episodes
    76
  • Rating
    Clean
  • Copyright
    © 2026 Rodsquad Women's Fitness
  • Show Website
    Rodsquad Women's Fitness