Easy Tips to Get You Healthy and Fit This Fall

Rodsquad Women's Fitness

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
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