Every Friday I am going to feature a woman that I adore. They exude all the qualities of an Alpha Female and I want to dig into their lives to get some nuggets of knowledge to help us all live happier, healthier lives finding harmony between work and life.
Definition of an Alpha Female
An Alpha Female is a powerful and assertive woman. Her confidence is due to being an intelligent and intellectual problem-solver. Being an Alpha Female is a State of Mind based on choosing ambition and being proud of it. She strives for a happy and healthy work/life harmony.
Type A Alpha Females often come across as strong willed and selfish. When we stay true to our authentic selves and stay true to our mission we shine. A true Alpha Female puts the needs of herself first without sacrificing her principles or dignity. She fills up her cup or gas tank first so that she has enough energy for her friends, family, and coworkers. An Alpha Female strives for synergy with the world around her. She wants a perfect work/life balance but knows that it requires being true to your priorities and what makes you happy. She is never complacent about striving for better and nurtures relationships with the people in her life.
Meet Rita Catolino!
The week on the Alpha Female podcast I have Rita Catolino is a certified personal trainer, online coach, motivational speaker, fitness columnist, cover model, solution finder, and mother. Her passion for fitness and helping others can be attributed to having gone through many of her own struggles with weight her entire life. After fighting a family trend of obesity, she decided to make a positive change after giving birth to her daughter in 2007; transforming those obstacles into a positive philosophy shared with those who work with her. Rita’s clientele ranges from beginners to athletes alike.
What are you daily health habits that keep your immune system boosted?
Day starts with thanking God for my blessings, and even the days that seem like I have none, I seem to find 100 to list off. Lemon water first thing. My daily dose of vitamins including fish oil, ageless actives and a b-telomere support. A daily sweat session which is either the gym, yoga, a walk in nature- something. This is all before 11am: )
What is your weekly fitness routine like?
It looks quite a bit different then our competing days years ago. Now it is something done daily out of necessity – like breathing. I like to stay out of the traditional gym for most summer days, and take the workout outside or a new studio. This week I tried OrangeTheory for the first time, Lagree fitness is 2 times a week for me, and the rest- 3-4 days, a circuit with weights at the gym. I also try and get in 1-2 yoga sessions, and 3-4 walks in a local forest:)
How do you challenge yourself fitness wise?
I try and look at performance goals now, as opposed to aesthetic, even mental. I try and push out more push ups then the week before, increase weight, raise my sprints on the treadmill and now that my husband has started to work out, try and push myself even more:)
What are you daily/weekly nutrition habits that keep you well nourished?
I make sure that 90% of the time, I cook fresh food in my home. I was raised in an Italian immigrant family, where meals were ALWAYS made fresh daily at home. Eating out a restaurants was purely 1-2 times a year for a very special occasion. My family now holds on to similar beliefs, and when not travelling, we are cooking fresh homemade meals at home. I think this is probably one of my top levels of keeping myself sane as well as nourished on every level. I also make sure I am getting in ALL of my macronutrient and Micronutrients with my daily shake which keeps me energetic and fueled.
What are your daily habits for winding down at night and reducing stress?
When i was dealing with a lot of stress, I used to soak in Epsom salts at night, or at least me feet, have no screen time for 30 min pre – bed, and be in bed by 945 to sleep by 10. I use a PM pack of vitamins which help “calm” the system as well (calcium mag). We also keep lights low, external sounds low and our house is peaceful at night- a great atmosphere for relax.
What are some pain points of being an Alpha Female that you have to problem solve for?
Whether it be how people perceive your personality, or managing ourselves – for example the amount of things we do, etc.
What is your definition of happiness?
Being able to choose how, what, when and where with whomever I want.