A New Year, A New Body: The Complete 12 Week Body Transformation Program

Let’s make this year, your healthy and wellness year.


Like most around the globe, you probably plan to shed a few kgs as part of a New Years Resolution. Unfortunately, like most, you’re probably setting yourself up for failure. Get started right with my 12 week program to ensure that you finally get the body you want this New Year.


The 12 Week Challenge

As part of the St Kilda 12 Week Mind Body Challenge you will receive a Complete Starter Kit Booklet to guide and motivate you through your 12 week Mind/body Challenge.

This Booklet Consists of:

  • Fitness Program which details weight strength
  • training/cardio exercises tailored to your needs
  • Easy eating plan with recipes ideas.
  • Motivational tips
  • Food facts
  • Exercise facts


“Highly recommend if you are looking to invest in your health and wellbeing – Rocco covers everything from fitness training to what you eat to how you build changes into your everyday life, so that you can achieve your goals and sustain them! Check it out!HR Manager Tamara


“Very enjoyable and a great alternative to sitting at your desk!!
Yoga helps improve muscular and postural strength which is ideal when working in this environment.
Vita’s instructors relaxed approach and enjoyable sessions make it a great way to spend your lunch break on a Friday afternoon.” Alana HR

12 Week Mind Body Challenge Package

This Program includes:

  • 12 PERSONAL TRAINING sessions. Each session is 45 minuntes.

Special Offer!
Train with a Buddy and Save!  Only $35 pp each session*
Save $250  Only $420 per person for 12 weeks.

Call us Today on  0412 519 485 



Healthy Breakfast ideas to start the new year right!

Make the first meal of 2018 a healthy and delicious one.

Starting the day with a healthy breakfast has its benefits.

Many number studies suggest that people who eat breakfast are less likely to be overweight or obese than those who skip it. Eating breakfast can also help children stay focus at school.

I have worked in the fitness industry for over fithteen years, watching people’s behavior when it comes to food and exercising.

You should be able to rely on a breakfast cereal to deliver a decent whack of your daily fiber needs, so we believe fiber content should be one of the top priorities when you’re strolling down the cereal aisle. What you don’t want in a breakfast cereal is lots of  salt, added sugar and saturated fat!

How healthy is your cereal?

A good rule of thumb is to look for less than 15g sugar per 100g, allowing a little leeway if the cereal contains dried fruits.

High sugar. Kids’ cereals in particular are major offenders. In some instances, dried fruit – which can provide fibre, vitamins and minerals – contributes to the total sugars.

What to avoid in breakfast cereal

High sodium (salt). Sodium is linked to high blood pressure and an increased risk of heart disease. Australians consume 2150mg of sodium a day, on average, but the recommended upper level of intake for adults is 2300mg/day (1400mg/day for 4–8-year-olds) and adults only need 460–920mg (children, even less) to meet our body’s requirements. Ideally the product you choose should have 400mg sodium per 100g or less. But if salt is of particular concern to you, look for products containing 120mg of sodium per 100g or less, which standards define as ‘low sodium


When is comes to choosing my breakfast… I mix it up and its all about the balance.


Monday: Green and blueberry smoothie

Tuesday: Poached egg with spinach and quinoa

Wednesday: Oats and low sugar Greek yogurt  with fresh strawberry

Thursday: Freedom Foods Active Balance Buckwheat & Quinoa with Coconut milk

Friday: Berry Smoothie

Saturday: Cafe Breaky. Enjoy

Sunday: Homemade omelette

Check my recipe Cookbook

Click below

Eat Your Way Slim – Paperback with a free Pilates DVD download


Rocco Sorace Interview on Fitness Pilates

Rocco Sorace Interview on Fitness Pilates

Download Rocco’s Fitness Pilates: Intermediate Workout & Fitness Pilates: Advanced DVD

Based in Melbourne, Rocco Sorace is a well-renowned celebrity fitness and lifestyle trainer who lives and breathes every element that a holistic lifestyle encompasses. Director of the sought-after Vita health and Fitness and a qualified personal trainer and Pilates instructor, Rocco aims to help people get fit at home with his fitness workout online workouts, Fitness Pilates – Intermediate Workout, Fitness Pilates – Advanced Pilates Workout, Body Transformation Program and his new Your Personal Trainer at Home DVD.

Fitness Pilates: Intermediate Workout & Fitness Pilates: Advanced DVD Workout


Product Description
This DVD features a revitalizing workout specially tailored for you to perform in the comfort and convenience of your own home. Mat-based Fitness Pilates is a form of well-being exercise which promotes the importance of solitude. Throughout you are personally instructed by fitness professional Rocco Sorace as he guides you through a programme which will help calm you, reduce stress, improve strength, flexibility and mobility, improve abdominal and back strength and assist maintain postural alignment.

Theses revitalising Fitness Pilates programs have been tailored for those looking to work out at an intermediate or advanced level in the comfort of their own home. Rocco has discovered his own unique approach that really delivers results, promoting;

  • Improved strength, flexibility and mobility
  • Improved abdominal and back strength
  • Stress relief & relaxation
  • And even sustainable weight loss (due to increased muscle condition and metabolism)

Body Transformation Program DVD
Rocco’s own weight loss program is designed to help, motivate & support those who want a total approach to body toning and/or fat loss. His holistic workout involves a warm-up, cardio, strength and fitness, Pilates and stretch down, finishing with a body relaxation session to calm the mind and body. This is based on his sought-after 12 week fitness program.


Your Personal Trainer at Home DVD
Your Personal Trainer at Home has been created for you to achieve your fitness goals in the convenience of your own home to get you feeling fit and happy. His sort after program has been created to fit into your busy life

There are four sections to the program, which can be split into five days or can be done all at once. The program consists of:A 10 minute fat burner butt and thigh workout to lengthen and tone your lower body and burn calories. A 10 minute upper body workout targeting your triceps, biceps, and your back to improve posture. A 10 minute interval cardio increasing your heart rate and fitness level Ending with a 30 minute super abdominal workout with fitness pilates which will help strengthen your pelvic floor muscles and core giving you the best workout down under.







“A lifestyle choice is about the way you think, eat, shop and treat your mind and body. It’s about getting the connection between all aspects of your life right. Shift your mind set and you’ll see results,” says Rocco.


Rocco Sorace Interview on Fitness Pilates

How does your workout programs help woman transform their bodies?

Rocco Sorace: Results from My Fitness Pilates in conjunction with your daily walking and healthy eating plan:
You will strengthen your body while relaxing the mind- A great opportunity to gain physical strength while experiencing relaxation and stress relief at the same time.
Experience exercise without the pain – Through controlled movements and training you will work on deep muscle groups to minimise the pain, stress or jarring of muscles caused by other exercises.
Lose weight and gain core strength- With holistic guidance my program is great for weight loss as it speeds the metabolism while building the strength of the abdominal and core muscles. Direction towards proper nutrition and hydration is also key to the holistic approach to losing weight and gaining strength. Remember to get eight hours of sleep each night.
Improved posture while building back muscles- Helping to improve posture through alignment of the spine and increased strength of muscles in the back is an important element of this holistic approach to wellness and fitness.

What results will be seen on completion of the DVD?

Rocco Sorace: Total well-being:
Holistic means all-encompassing which is why I teach a complete mind-body program focusing on more than just the physical benefits. Through proper techniques the student gains relaxation, stress-relief and increased focus. Assisting you with everyday activities, increasing performance in sports, and contributing to the creation of a calm, centered demeanor. It is hard to resist this holistic exercise approach. We have effectively moved beyond a time where physical fitness is purely physical. We have naturally evolved through mind-body fitness to a more holistic approach to inner and outer beauty and wellness.

How many times a week do you suggest participating in your programs?

Rocco Sorace: Three times a week in conjunction with your daily power walking or any cardio exercise you enjoy. Aim for at least 30 minutes of cardio per day.

Your DVD’s are 80 minutes in length, does each work out have to be 80 minutes?

Rocco Sorace: The workout is just 45min with relaxation at the end for that extra bliss. 80mins is with all the intro and extras.

How can we motivate ourselves to exercise daily?

Rocco Sorace: It is estimated 60-70% of the Australian population does not engage in regular physical activity. The most common reasons as to why people fail to stick to a regular exercise regime include lack of time, inability to get to a gym, lack of motivation, fear of injury and misconceptions about exercise. It is barriers such as these that have caused up to 70% of us to sacrifice regular physical activity, an element that is as vital to our health and well-being as food, water and shelter. By taking a closer look at the barriers that keep us glued to our couches, I hope to help anyone out there who is struggling to overcome them!

“I don’t have enough time to exercise.”
One of the leading reasons as to why many of us fail to stick to a regular exercise routine is the belief that we never have time. With the busy lifestyles most people lead, it can seem almost impossible to fit in a workout every day. However, studies have shown that if we can commit just 30 minutes a day to some physical activity, health and well-being can improve dramatically.

I don’t believe that there is anyone out there who is unable to dedicate just 30 minutes a day to their fitness, even if it be split into two sets of 15 or three sets of 10 minutes. Whether it be taking the stairs instead of the lift to the office, taking a walk during your lunch break, kicking the footy or playing some Frisbee with the kids after work (I’m sure they would appreciate it!) or hiring a mobile trainer to train you at the destination/time of your choice, there are plenty of ways to keep active.

“I don’t have the energy to exercise.”
It can be a struggle to get moving at times, but I can guarantee that once your body becomes accustomed to regular workouts, energy levels will soar and sitting still is the only struggle! I remember being new to exercise and sometimes dreading what lay ahead, but before I knew it, I began craving the workouts, because I loved the way I felt afterwards.

When we exercise, endorphins (AKA ‘happy hormones’) are produced and released into the body, causing an overall sense of happiness, relaxation and well-being. So if low energy levels are preventing you from staying active, focus on how fantastic you will feel if you do workout regularly!

“Exercise is boring”
This is only the case if you choose boring activities! You wouldn’t wear the same clothes, or eat the same food everyday, so if physical activity is as vital to our well-being as these things, why choose the same boring exercise?

Choose something you enjoy, whether it be dancing, a sport, or having a personal trainer provide you with a program that caters for your likes and dislikes. Ensure that you mix up your exercise routine, so you are not taking part in the same activity everyday (eg: Monday night dancing class, Wednesday night Personal Training session, Friday afternoon beach jog/walk), this way our minds stay motivated and our bodies stay challenged.

“Exercise is too painful” or “I’m afraid I’ll injure myself”
The old saying “no pain, no gain” is one that should be disregarded completely! Exercise DOES NOT and SHOULD NOT need to be painful to be beneficial and effective. Yes, it may be true that if you are training towards an elite level of fitness (such as an athlete or bodybuilder preparing for competition), you will need to endure a high level of intensive training. However, for those of us who wish to exercise for the sake of general health and well-being, a moderate level of activity will suffice.

Still, it is important that as fitness increases, the intensity of our workouts are increased also, to ensure that our bodies continue to respond to the activity. A good personal trainer will be able to provide a program suited to your goals and adjust it according to increases in your fitness levels.

At NO stage throughout a work out should any pain be experienced, and if it is, the activity should be ceased immediately.

A great instructor once told the class I was participating in, “This is not pain, this is just necessary discomfort!”, and I think a life of looking and feeling fantastic is worth enduring a bit of “necessary discomfort”!

The barriers mentioned above are only a few of those preventing us from engaging in regular physical activity, and hopefully I have helped to show that there are many ways to overcome them. So next time the alarm goes off and you are tempted to put off you workout regime until ‘next week’, remember all of the benefits of exercise awaiting you, pull on those trainers and get yourself on the track towards achieving the optimal health, fitness and well-being you deserve!

What else do we need to do, alongside exercise, to be healthier?

Rocco Sorace: Burn fat with resistance bands and dumbbell compound squats. While most women may immediately hop on the treadmill or elliptical, or perhaps join a circuits or spinning class when looking to lose weight and body fat, cardio isn’t the only way you can lose body fat. Strength training actually helps to boost your metabolism, burns calories and builds lean muscle mass.’ Try my Sculpt muscles 15 minute workouts with Your Body Transformation Program and Your PT AT Home workouts

Advance Pilates workout DVD downloadhttps://vitahealthandfitness.com/product/advance-fitness-pilates/