Rodsquad Women's Fitness

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 like
• Why most women need more structure, not more motivation
• The role of coaching, accountability, and progressive overload
• How to train safely and effectively through every stage of life
• Why consistency beats perfection every time
• The difference between exercising and following a proven system
• How to stop guessing and start making measurable progress

You'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

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In Part 1, you learned why so much of the fitness advice women receive is outdated, ineffective, and often focused on the wrong goals.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 health
• How strength training impacts metabolism, bone density, insulin sensitivity, and longevity
• Why consistency matters more than intensity
• The truth about progressive overload and why it works
• How just a few hours per week can create meaningful change
• Why strength improves confidence, independence, resilience, and quality of life

Whether 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.

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 answer
• The biggest misconceptions women have about fitness and fat loss
• Why aging changes the game
• What happens when women begin losing muscle
• Why cardio, random workouts, and "burning calories" often fail to create lasting results
• The hidden reason many women feel stuck, frustrated, and exhausted

If 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.

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: 

• Instagram
• Website
• Virtual Membership

📞 Call 561-910-0186 to speak with our team and find out which option is best for you.

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 [email protected]

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.