Transformation Coach Rita Catolino

Another milestone…. Dare I call myself a runner?! lol

Over a month ago I couldn’t do a 5k and today I decided to do a 10k (again with the help of my friend 🥰 Katie Flattery )…. And not only did I do it in 56 min, but I enjoyed it sooooo much. No pain. No laboured breathing. No “just one more km”. But enjoyment. Pure bliss and smooth strides. Who the heck am I ?!

10k complete.
20k next goal 🫶

Yes. We can do hard things.
Yes. We can change our minds on what we thought wouldn’t serve us.
Yes. We can be shape-shifters and do s**t we thought we couldn’t.
We just have to show up and as G says… toughen up 🥰

Happy Thursday you dirty animals 🫶😘🏃‍♀️ go get after your goals!!!!!!! 🏃‍♀️🫶

Hyrox Toronto started off as a “joke” or a “you should do it” kind of bet…

I honestly looked at it for months, but used criticism and negativity to brush it off because the truth is, I knew I couldn’t do it (with a decent time) without training….and deep down I was scared I couldn’t follow through. So I decided to drag my buddy Brandon Prust along for the ride. I mean an ex-NHLer must be as competitive as me :) and mid-life does bring its crisis 😆

What started as a joke, then a waitlist, then 6 weeks of training with my partner ended up being one of the most challenging and rewarding experiences.

6 weeks ago I never ran. 6 weeks ago, my cardio was running to the bar for happy hour 🫶😅 so I started running with the help of my partner Brandon, I progressed and was feeling confident going into the race.

Sure, I’m strong. I can do 8 reps, then rest and repeat. But this race is different. It challenges you in ways that both runners and lifters feel the pain and struggle.
Compromised running of 8km along with 8 functional stations and no rest make you feel like your heart is going to jump out of your chest, your legs are going to fall off, you mouth is dry as a bone, your insides are going to fall out, and breathing as if you were asthmatic. Did I mention I paid to do this?!

We finished the race under 75 min (1:12), which I hear is pretty darn good for newbies (and veterans alike)!

I could not have done this without the my partner in crime. He dragged me to the track, told me to suck it up when I sprained my ankle, gave me many great hockey talks, pushed me way outside my comfort zone, picked me up if I was doubting myself, congratulated me when progressed and gave me the confidence and reassurance needed to compete!

The support of all my friends and family via messages and cheering me on meant the world to me, and I carried all the messages on my runs!

Special thanks to my friend Katie Flattery for pushing me to do something as crazy as this and for being my #1 fan. 🫶

Will I keep running? Yep
Will i compete in another Hyrox? Most Likely
Can you learn new things and do them well as you age? hell ya!
Your turn 💪❤️🫶

8 years ago today you came into our lives 1 month early and in a delicate state. It sure didn’t take you long to catch up!

You light up a room, charm everyone with your wit and are one of the most caring, curious and sensitive boys ever 💎

You bless our lives daily and are so excited to celebrate you today!!!

Feliz Cumpleaños mi niño 💙

It’s not easy to change old habits or believe that you actually CAN become the version of you that you wish.

It takes more than desire, it takes ..

A step by step plan (blueprint)
Daily action
Accountability and checking in
Changes to plan (in lieu of giving up) when results stagnate

My expertise goes beyond just creating a fool-proof plan. I have helped thousands of women (and men) over the past decade create the bodies they never thought possible and feel their best ever! It’s through coaching, listening, pivoting and “doing the do” that support clients. Empathy and understanding with a little tough love!

I looking for 5 women right now who are ready to drop the bad habits and excuses and finally achieve what’s on the other side of hard work and a fool-proof plan!!

Who is ready?!

DM SCULPT for special Fall pricing 🔥

The truth is, some days I feel unstoppable.
Other days, I question everything. Including my decision to compete in Hyrox. Will I be ready?

But I’ve learned that you don’t need to feel ready.
You don’t need to have it all figured out.

You just need to start. Then keep going. One foot in front of the other.

Messy. Scared. Behind. Unsure.
Start anyway.

Because the version of you you’re waiting for?
She’s built by the version of you who decides not to quit today. 🤍

I was sick of yo-yo ing and being either “all in” or “all out”. I remember needed a photoshoot or fitness competition to feel comfortable enough to show my abs. Cutting carbs, cutting alcohol for weeks on end, water manipulation….
These pictures show a different story. I’ve learned to not rely on extreme measures. I’ve found some golden rules and a foundation that allows me to partake in cocktails, enjoy weekends away with friends, travel with family and enjoy what the destination has to offer…. Nothing in indulgence, but moderation.

#1- a few hours after arriving home from Labour Day weekend at friends cottage - drinks on drinks. Cheese boards. Little protein, lots of “extras”.

#2- 10 days after returning from 5 weeks in Europe. Training almost daily in the 10 days with more running

#3 mid vacation in Italy. Daily spritz (4/day) pasta but lots of steps

#4- found a gym at end of vacation and went 4 times. Not out of guilt, but mental state!

#5- right before I left for vacation and after a photoshoot that I “prepped” for - 15 days (no alcohol, specific carbs/proteins)

6- vacation in Spain…right after quite a few bottle w**e and some paella … plus 25,000 steps and a body weight circuit

I have put the foundational work down that my body (although fluctuating a few pounds here and there) is in a place where as long as I follow some non-negotiable “rules”, she remains in a happy spot!

A proper carb cycle is a must
Heavy lifting most of the year with progressive overload to increase metabolism
Daily steps
Stress management

If you are tired of going up and down, feeling like a hamster on a wheel, let me help you!

I currently accepting 4 more women in my SCULPT Blueprint !!!

Dm SCULPT for more info ❤️💪

Gr. 3 and smiles all around!!!

🔥SEPTEMBER IS FOR YOU🔥

No waiting for Monday.
No waiting for the “perfect” time.
And definitely no waiting until January. 😉

The Body Sculpt Blueprint is officially here — and you can jump in ANYTIME throughout September.

This isn’t about chasing a smaller body. It’s about building a stronger, more FIT, more confident YOU.

🏋️‍♀️ Effective, purposeful training
🥗 Nutrition that actually fits real life
🧠 Better habits + mindset
🤝 Support & accountability to keep you going

Whether you start today, next Monday, or later this month — START.

September can either be another month you think about making a change…
or the month you actually do it. 🔥

DM me “SCULPT” and I’ll send you all the details.

WomenWhoLift FitnessOver40 StrongAtAnyAge