43 episodes

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.

Rodsquad Women's Fitness Kate and Rod Cortizo

    • Health & Fitness
    • 5.0 • 14 Ratings

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.

    How to Refocus on Fitness and Make This Your Best Year Yet: Follow These Steps!

    How to Refocus on Fitness and Make This Your Best Year Yet: Follow These Steps!

    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/

    • 21 min
    Going From Stalled Progress to Extraordinary Success (How to Hack Your Mindset)

    Going From Stalled Progress to Extraordinary Success (How to Hack Your Mindset)

    This episode is a must listen if you want to be more successful in any area of your life... health/ fitness/ wellness, relationships, personal finance, anything! 

    Rod and Kate Cortizo revealed all the members of team mindset: 
    BeliefsThoughtsWordsEmotionsActionsWe gave game changing tips on how you can harness the power of your mindset to change your life in any way you want!

    Remember, nothing good comes from staying in your comfort zone. The little princess wants to keep you safe.

    Your words create your world!

    Be careful who you surround yourself with, but also remember that if you're courageous, you can accomplish anything, regardless of circumstances.

    As Rod says, "Success is a one way street. Excuses are a very busy intersection."

    Time spent rationalizing the mediocre could be time spent creating the magnificent.

    Click here to follow us on Instagram. 

    • 34 min
    Why Baby Steps Are Key to Maintaining Your Fitness For Life

    Why Baby Steps Are Key to Maintaining Your Fitness For Life

    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. 

    • 26 min
    Does Your Fitness Routine Need Variety? Your Muscles Don't Have Feelings.

    Does Your Fitness Routine Need Variety? Your Muscles Don't Have Feelings.

    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. 

    • 20 min
    How to Improve Your Figure in 30 Minutes a Day

    How to Improve Your Figure in 30 Minutes a Day

    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.

    • 21 min
    The Pep Talk You Need to Get Your Butt Into the Gym & Crush Your Biggest Life Goals

    The Pep Talk You Need to Get Your Butt Into the Gym & Crush Your Biggest Life Goals

    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

    • 37 min

Customer Reviews

5.0 out of 5
14 Ratings

14 Ratings

anpmom86 ,

Absolutely LOVE

Very educational and informative with different topics. I can’t get enough of Kate! Keep the podcasts coming!! I absolutely love her positivity and motivation!

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