Transformation Coach Rita Catolino

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Transformation Coach Rita Catolino

Rita Catolino shares her personal secrets on how to prepare gourmet-style health food, tantalizing your taste buds, not adding inches to your waistline.

02/02/2026

Chapter 1/12 ✅

January, you were cold, you were fun, you were slightly challenging but full of celebrations 💃🏻🥂

Let’s go February ❤️❤️

01/29/2026

If January didn’t quite work out as you planned, why not join me in February!

28 days to help you look and feel your best with my tried and true strategies and health hacks!

We start Feb 9th!!!

NOT A GROUP PROGRAM
1-1 Online program
100% customized to your goals/lifestyle
Workouts (home or gym)
Meal plan that works and is flexible
Recipes
Unlimited support
Weekly check in
Voxer support all day

Fool proof plan for Feb!
What are you waiting for?! Let’s go!!!!!
*limited spaces

01/28/2026

🌟 Client Spotlight 🌟

“J” came to me just before the start of the holiday season and although she was working out 6 days per week and eating “healthy”, she wasn’t feeling like her efforts matched her physical body. She was also overtired and at a loss of what to do next.

I increased her food, decreased cardio and we focussed on rest days, heavier lifting and increased protein. She also enjoyed weekends away, free meals, weddings, birthdays and drinks! I prescribe the way I live and am not about extreme measures.
It’s not about the 7 pounds she lost, but rather the body composition changes and now having the knowledge to continue on her journey.
I am so proud of J!!!!

Don’t discard a 4 or 6 week challenge, you won’t build your empire, but you will learn the tools and foundations to keep building and in that time gain the confidence and motivation needed to keep going!

New FEBRUARY challenge dropping tomorrow 💪

“Working with Rita was one of the best decisions I made for myself. I was already working out regularly and thought I was eating well. Turns out I wasn’t eating enough of the right foods or atthe right times. Since working with Rita - she has showed me how to fuel my body properly so I could get the best results! I’ve seen real changes in my body composition and am feeling amazing! Her home workouts are also so much fun!”

J

01/26/2026

🌟Monday Motivation Client Spotlight 🌟

So proud of Kate and her accomplishments in 6 short weeks! Not only did Kate release 11 pounds, but she learned how to fuel her body properly without depriving herself, have enough energy to keep up as a busy entrepreneur and mom and learned the foundations to keep going! So proud of you Kate!

“Working with Rita has truly been life-changing. After having two kids and spending years putting my business and family ahead of myself, I felt completely lost when it came to fitness and nutrition. I was constantly eating on the go and planning ahead for everyone but myself. I wanted a program that focused on a true lifestyle change, not another crash diet. Rita exceeded every expectation. Not only did her program help me lose weight, but I’ve genuinely enjoyed the workouts along the way. Her home workouts feel realistic and achievable, even on the busiest days.

Rita’s guidance, encouragement, and unwavering support have helped me rebuild my confidence and strength, and I can’t recommend her program enough.”

Way to go Kate!!!

01/23/2026

Easy is not rewarding

Growing up isn’t easy… but worth it
Going to school to graduate is get into university isn’t easy, but worth it
Studying to excel isn’t easy, but worth it
Marriage isn’t easy , but (most of the time 😉) worth it
Working out, eating right for your goals, learning to say no thank you, going to bed early, taking time for yourself…. Not easy, but one of the most important decisions you can make for yourself…

Easy? No.
Worth it? Hands down the most “worth it” thing you can invest in.
You. Yourself. Your health. Your fitness. Your long-game 💪💪💪💪

Start slow. Start with one step in the right direction. Start today 💪

01/18/2026

48 hour getaway ❤️

Much needed down time

Always a good idea ❤️

01/14/2026

From a 46 year old who has been breathing, living and proving it for 18 years ✌️

🏋️ Prioritize resistance training over cardio

🥩 Protein is your best friend and will help you avoid cravings, feel full, help repair and fuel your body, lose weight and keep your energy going!

💦 Hydration! Drink up! Your brain receives the same signal when you are hungry/thirst so ensure you water goals are met! Tip- start your day with a large glass of warm water with 1/4 teaspoon Himalayan sea salt for best cellular hydration!

🍠 Carb-Cycle- a great way to include carbohydrates to help with energy, repair and muscle growth, while still not inundating your glycogen stores

🚶🏻‍♀️Walk! So under-rated, but walking daily aid in body composition goals, more importantly it gets you outside, hopefully some vit D and is a form of moving meditation 🧘‍♀️

🍫 Don’t Deprive! If you want a square of chocolate a day….great! Pizza your fave? Enjoy it in moderation without eating the whole thing.

☑️ Be consistent!!! Monday morning everyone is ready to reach their goals, and come Wednesday night old habits die hard. Find something that you enjoy and can stick to, or hire a coach to help you through the tough parts! I have a coach too!

😴 Prioritize the 💤’s over the T.V ‘s. This is truly where the magic happens!

👋Seek help in a coach, mentor or therapist that can help you with the mindset piece

Share, tag a friend or save later for a reminder ❤️❤️❤️

01/12/2026

Do you want to simultaneously

✅lose weight,
✅lower body fat percentage AND
✅put on lean muscle?!

STOP using your workouts as a “fat loss” routine. You don’t have to “sweat it out”, burn all the calories and be jumping from station to station…. You will never gain muscle that way, and you will likely increase hunger cues and feel like a hamster on a wheel!

START envisioning your workouts as “Sculpting Sessions” NOT weight loss sessions where you focus on heavy, slow controlled lifting with compound moments and accessory work, including progressive overload (increase of resistance over time).

FOCUS on weight loss/body fat percentage through your nutrition. Whether through a caloric deficit, carb cycling or other proven methods.

Workouts = Sculpting your body
Food = body composition changes
Rest and sleep = body’s opportunity to change

Consistency of ALL 3 over time?! YOUR SUCCESS!!!

❤️💪
You’ve got this!

01/09/2026

Level 46 loading…..

Still learning to love myself, trust my journey, and celebrate my life and all of those who have had played a part in my path thus far, and those yet to come 🥰

This chapter already feels beautiful.🥂🎈

Address

Toronto, ON

Website

http://www.ritacatolino.com/

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