booty boot camp boca raton Uncategorized


Everyone knows that a perky, lifted booty looks better than a saggy, neglected derrière. But what are the other benefits of working your booty, besides the way it looks?

Here are 3 reasons to work your glutes that have nothing to do with looks!

  1. BEAT BACK PAIN. Strong glutes stabilize the pelvis and support movement in the hip joint, so your lower back doesn’t bear the brunt of your motion.
  2. INCREASE SPEED AND AGILITY. Your gluteus maximus stabilizes your pelvis and SI joint, and spreads out the force of impact during everyday activities and sports.
  3. PREVENT INJURY. With weak gluteal muscles, the wrong muscles will work to overcompensate, thus allowing us to perform the movement, but not in the correct way. If your glutes work how they should, you are far less likely to get injured.

With the popularity of HIIT classes, everyone is trying to get their heart rate up and sweat as much as they can, but that’s not most beneficial for women. The glutes simply help the body function better, and neglecting them can have a negative impact on your appearance and overall health.

Unfortunately, glutes are often underworked, especially if your workouts are not designed specifically for women. If you’ve been working out, and wondering why your arms and legs are getting bigger, but your butt isn’t, take a close look at your workout.

womens fitness boca raton Uncategorized

Are you getting enough protein?

Sarcopenia begins in your 30’s. 

Sarcopenia (noun): Loss of muscle tissue as a natural part of the aging process.

Strength training is extremely effective for preventing sarcopenia. Resistance (strength) training effects the neuromuscular system, protein synthesis, and hormones, which, when not operating normally, work together to cause sarcopenia.

Research shows that in order for exercise training to be effective in preventing sarcopenia, proper nutrition must be in place. And as women age, we may need to consume even more protein to maintain proper levels that reinforce muscle mass.

What’s the difference between fat loss and weight loss? 

When most women lose weight, they also lose muscle in the process. This is due to over exercise, crash diets and a lack of female-focused nutrition that includes adequate protein intake.

Are You Consuming Enough Protein to Achieve Fat Loss and Prevent Muscle Loss?

The most effective way to know what amount of protein is adequate for you is to complete a body composition test. The InBody assessment removes the guesswork by telling us exactly how much lean muscle mass you have (skeletal muscle mass), so we can determine how to feed the muscle and starve the fat. 

With the results from your InBody reading, multiply your skeletal muscle mass by 1.25. As a starting point, this is how many grams of protein you should aim for each day, just to maintain your current muscle tone. If your goal is increase muscle tone, you need to consume even more!

We prefer that you get protein from whole foods, but sometimes it may be challenging to get enough. That’s why we suggest occasional protein supplementation with whey protein isolate. We like to use Isopure 40 gram protein drink because it’s convenient, with 100% of it’s calories coming from pure protein, zero sugar and zero fat.

With Isopure, there’s no need to carry around shakers or mix powders, it’s grab and go, and it’s available at Rodsquad Women’s Fitness in east Boca Raton. Tone up, girls!

rodsquad womens fitness boca raton Uncategorized

Welcome to Rodsquad


Whether you would love to fit into a favorite pair of blue jeans again or you want to build strength and muscle, we all have our own fitness goals. And, when you’re fighting hard to reach those goals in a world designed for men’s fitness, it’s simply more difficult than it has to be. There’s a widespread misconception in the fitness industry that women should work out just like men do, but the physiological differences in men and women make some exercises and approaches to fitness more effective for women than they are for men, and vice versa.

The other big misconception in the fitness industry is that, because of the physiological differences in men and women, women are only suited to for “feminine” workouts, like yoga, Pilates or Zoomba. But, the fact of the matter is that women can get fit and strong without bulking up, and they can do so without ever having to step foot in a Barre class. That’s exactly what we’ve set out to do at Rodsquad — help you reach your fitness goals, no matter what they be, with a combination of cardio, strength training and proper nutrition.

Maximize your results with group fitness classes!

At Rodsquad, we believe in the power of group fitness. When you join a group fitness class, you’ll enjoy added motivation, accountability, structure and variety in your workouts, while also gaining the benefits of working closely with a trainer to ensure that you’re maintaining the proper form throughout each exercise. Additionally, group fitness classes are amazing places to make friends who are on a similar journey to fitness, which can help you gain your own support system. Here are a few of the classes we offer at Rodsquad:

  • Rodquad Women’s Fitness Class – This class is designed for the perfect blend of cardiovascular training and resistance training. The cardio portion of the class consists of calisthenics, step ladders, hurdle drills, jump ropes, and spinning bikes, while the resistance training portion consists of training with free weights — such as barbells, dumbbells and medicine balls.
  • Cycling – Cycling is an ideal workout if you’re looking for a high-intensity training session that won’t put too much pressure on your joints. In one 45-minute class, our trainer will guide you through simulations of climbing hills and mountains and speeding along breakaways and flat roads, while helping to ensure that you’re in proper cycling form.
  • Cardio Conditioning – If you want a workout designed to get your heart pumping, cardio conditioning is for you. This total-body class is a blast, and it will keep you coming back for more.

Take the first step toward reaching your fitness goal!

Most gyms are designed around men, but at Rodsquad, we’re a women’s only gym designed to help women throughout Boca Raton reach their fitness goals, no matter what they may be. Using an effective blend of cardiovascular training, strength training and nutrition, we’ll help you conquer your goals once and for all. Contact us today to get started!