Running in lockdown

How running helped my mental health during lockdown 2020

 

April 2020: I was sitting in my apartment in St Kilda, feeling that I should have purchased a larger home with a backyard but the problem wasn’t the size of my home or lack of yard, it was my mind putting up barriers – negativity  watching the news and listening to other media outlets or people only talking a lot about COVID-19. It felt like just verbal negative vomit

 

I get it. You need to be informed on what’s going on in the world especially now  especially if you have a business or small children or older parents  or family interstate or overseas  it’s important  I know  but reading or listening to the same thing over and over again was not doing my mental health any good. I knew the size of my home wasn’t the problem because I love my area and apt because I feel connected, amazing people and vibe even now... 

I know people in Melbourne who have large backyards but they didn’t seem that happy either and it is quite understandable during 2020 in these unpredictable times. Everyone is wired differently and people process things differently  I get that. So, I knew it wasn’t in the home, it was my mindset.

 

I’m a runner but not a long-distance runner by all means. I know this may sound lame but I was watching a movie on a Saturday night called Britney runs a marathon based on a real-life story, which inspired me. So the next day I decided to increase my 6 km run to a 10km – I felt so good post run, it just kept on increasing my kms  every week – slowly and step by step.

 

I stopped watching the morning news all the time and started focusing on my online zoom fitness business and my healthy and positive energy was helping me and my business  people were joining up and one beautiful Friday afternoon  I decided to run to the Botanic Gardens near the city – it is with my zone. I couldn’t believe the freedom it gave me within…looking at the beautiful buildings and smelling the spring blossoms… I completed my initial 14km. I hadn’t run that far for 10 years.

I felt strong and energetic. And I still do!

 

The next week it was a beautiful Monday in Melbourne and started running to the Tan, the most popular and beautiful running track in Melbourne. I said to myself, it’s a nice day,why not run some kms and posted on my Instagram and Facebook that I just decided to run a half a marathon. If someone told me in February to run 21km in under two hours,I would have said “no way. 

 

To be honest, the reason why I post so many selfies or videos is to make myself accountable and as a small business owner it does help my brand. Small businesses don’t have huge funds for a marketing budget — and it’s good to practice what you preach True?

 

I completed my first half marathon at age 44  under two hours! Happy days! I still continue my half marathons every week and other smalls runs during the week and am loving it. 

 

 

During this lockdown, I’ve continued to motivate and help my clients online with my Zoom fitness classes, and to be honest, it’s the same workout as it would be in the studio, but I’m saving them and myself time driving, finding a park, etc.

It’s a win-win I have two screens set up so I can see all my clients and I tailor instruct each client to suit their fitness level or injuries – even within the small group sessions. 

 

During the lockdown I think the running also helped me open up another side of me, which my close friends, who know me well , already knew I had inside of me since childhood…

I decided to start a little comedy video show on Instagram  At first, it was a private account but I keep on receiving messages from people that the videos was the only laugh that they had that day, so I guess I got a little addicted to putting on a wig and during my runs I would smile to myself and think of a 2-minute skit for my video and post it.

Some people who may have been in a dark spot may think I am crazy or really don’t get my sense of humour and that’s cool – it’s not for everyone. I understand. 

 

Sometimes people are afraid to open up their different sides to themselves or to others because they value too much what people think about them. They get too focused on material things and other people to make them happy. However, what 2020 has taught me is  it’s all up to you to feel good about yourself and I know health & fitness is a good way to start as well as not taking yourself too seriously… Who am I kidding – I’ve been following that way of life most of my life, having a laugh, not obsessing about the news, waking up and seeing the beautiful world as it is, if you allow your mind and eyes to see it.

 

P.S: Not everyone likes running or it may not be good for your knees, so try walking or bike riding instead.

 

See you soon  and remember to find something or a YouTube video that makes you laugh – it’s good for you!

 

Remember, if you would like to see some of my videos on Instagram, check out my other side  @Caterinafrombayside or if you would like to join my Zoom Pilates,  band or Yogalates classes, go towww.vitahealthandfitness.com.

 Register a class today. Only $10 per household

https://vitahealthandfitness.com/product/live-pilates-zoom-class/

I also recommend the running app Runkeeper. It really helped keep me motivated and on track.

 

Stay healthy and fit in 2020!

 

Cheers,

 

Rocco x

Personal Training in the Park

Welcome to Vita Health and Fitness

Roccos Pilates classes are live Zoom
Your Personal Trainer. Over 17 years experience in the health and fitness industry

Rocco and his friendly team now offer live, virtual, interactive or face to face outdoor Personal Training, Group Mat Pilates, Yoga, Band Strength, Core and Stretch and Meditation Classes. For 17 years, we have helped boost our clients’ health and wellbeing through Pilates, Yoga and personal training classes.  We schedule the sessions for a time that suits your team best. Please note:

 Good news! Personal training in the Park or Beach can occur- limit of two people plus the trainer. Please contact us on 0412 519 485 to talk about personal training sessions face to face or online, group Pilates, Workplace team-building Yoga/Pilates and Band Classes.

Covid19 Safe Mobile Personal Training

Safe and keeping 1.5m distance 

Now masks are mandatory in Victoria.

My clients are required to wear a mask before and after a session but it can be removed for the body of your training session.

I will be wearing a mask the whole time and maintaining safe 1.5m distance. I disinfect every piece of equipment. 

Join the Vita 5 week challenge!  Start today.

Contact Rocco on 0412 519 485 to book!

5 Week Mind Body Challenge Package

This Program includes:

  • 5 Outdoor PERSONAL TRAINING sessions. Each session is 45 minutes.
  • 5 Monday group band class passes.
  • Online option available 
  • FREE EAT YOUR WAY SLIM COOKBOOK
  • SHOPPING GUIDE AND TIPS
  • FREE WEEKLY WEIGH IN and BODY FAT PERCENTAGE.
Well done Louise losing 12kgs in 12 weeks!
Mobile Personal Trainer in St Kilda

Special Offer!
Train with a Buddy and Save!  Only $45 pp each session*
Save $250

 Please contact us on 0412 519 485 to talk about personal training sessions face to face

Start Today!https://vitahealthandfitness.com/mobile-personal-training/

 

October Mental Health Month 2020

Workplace wellness Month

National Mental Health Month 2020. National Mental Health Month is an initiative of the Mental Health Foundation Australia (MHFA) to advocate for and raise awareness of Australian mental health. It is an important time where the Australian community comes together to raise awareness that #MentalHealthMatters. A big part of Mental Health Month is that we increase public awareness of mental health and wellbeing. It also means that, for some people, this increased awareness can bring up some difficult thoughts or feelings. During your event or project, people might approach you with varying levels of concern or distress. Therefore, it’s important to know how best to support them, and yourself, whilst respecting the boundaries of the event, the other person, and yourself.

Daily Mindfulness Practices to Overcome Stre

Life at times can be overwhelming… Whether we admit it or not, we all worry. You might worry about the big things, like relationships, health, work, finances, family, or your direction in life. Or it may be small things like your to-do list. It’s about finding the balance that works for you and your lifestyle.

Life in 2020 is very different and our mind can be always on the 4th gear most of the day over thinking . When we find ourselves over-analyzing, thinking of the past, and anticipating what may happen in the future we forget to be in the moment.

The good news is that you can do something about it as soon as you notice yourself getting lost in worry, having repetitive thoughts, or feeling sensations of tightness or nervousness in your body. Each method will work differently for each person, but there should be a method out there for you.

Studies suggest that by making the body stronger and healthier, exercise enhances your ability to respond to stress, thus thwarting many of its negative effects such as anxiety, depression, and heart disease. Regular exercise also helps flush out the by-products of the body’s stress response – those hundreds of chemicals released in response to a stressful situation – enabling you to return to a normal state quicker. Physical activity also helps improves your sleep!

Eating well and staying hydrated does matter. What and how often you eat affects how you feel, including how well you deal with anxiety. Dehydration, caffeine or sugar crashes, and lack of nutrition can contribute to many NOT fun things like jitters, light-headedness, weakness, lack of focus, and a racing heart. Sound familiar?

Think of your body like a car and food like fuel. Good fuel in = a car that runs smoothly.

Workplace Wellness Zoom Classes

Are you working from home and need to stay connected and active and focus on the health and wellbeing of your employees?

We now offer Live Corporate Pilates, Yoga and Meditation classes for your team via Zoom.

Welcome to Pilates and Yoga live and online – exclusive for your workplace!

Rocco from Vita Health and Fitness has discovered his own unique approach to Pilates that really delivers results. He is now offering Zoom wellness classes for teams, so that your whole team can participate and enjoy the benefits from home.

Rocco’s classes promote:

  • Improved strength
  • Flexibility and mobility
  • Improved abdominal and back strength
  • Stress relief and relaxation

Other info:

  • Classes are 40 mins
  • Suitable for beginners
  • Bring a mat or beach towel, bottle of water and wear comfortable gym clothing (no shoes/runners required)
  • Your whole team can join e.g. at a lunch time wellness class – even the kids and fur animals can join in the fun
  • Rocco and his team are insured through Marsh

Download our corporate online classes brochure here!

Special intro offer: Only $100 for the first session!
Call Rocco on 0412 519 485 today to discuss and book!

https://vitahealthandfitness.com/workplace-fitness-via-zoom/

Working from home stretching tips

Workplace Fitness via Zoom

The right posture to sit in while working from home … Bad posture puts stress on the spine, muscles and bones, causing pain and weakness.

 

CLICK LINK FOR THE FREE PILATES VIDEO

Free Pilates workout by the Sea!

 

A workstation starts with a good desk, and sometimes that means one that can convert into a standing desk so that you‘re not sitting all day.

Sitting all day can be bad news for your health — here’s what you can do . Click Podcast below.

https://www.youtube.com/watch?v=BAHH7EdZ1c8

Why not try a workplace Virtual live Pilates or stretch lunch time class for your team.

Roccos Pilates classes are live Zoom

Motivation and Rituals

Roccos Pilates classes are live Zoom

It’s important to establish a healthy morning ritual, as it sets the tone for the day. It also helps re-energize, builds focus and eliminates stress caused by the chaotic morning rush

Get that body moving first thing in the morning to alleviate any back and neck pain from sleeping and to aid circulation. Stretching will not only make you feel more limber, but will also increase oxygen to your brain to make you sharper.

Vegetarian 2 spice Mushroom Spring Roll Recipe

Mushroom and Carrot Spring Roll Recipe

INGREDIENTS

 

400g of two different varieties of mushrooms, finely dice 1 onion, thickly sliced 1 medium shredded carrot, peeled & 2 cups shredded cabbage. 50g bean sprouts, 1 table spoon of Hoisin sauce, soya sauce, Stir fry spice, garlic, pkt spring roll pastry sheets

METHOD

VIDEO RECIPE.

https://www.youtube.com/watch?v=S_lkT5yZUz0&t=60s

Heat 1 tbs oil in a large frying pan over medium-high heat. Add the mushrooms, onions,garlic, carrot & Chinese cabbage & cook, stirring occasionally, for 5-6 minutes or until vegetables are soft. Remove from heat & stir in bean sprouts & spices. Set the pan aside for 30 minutes for mixture to cool in the fridge.

To make the spring rolls, place 2 tbs mushroom filling onto one corner of a spring roll wrapper. Fold the wrapper over the filling. Brush the opposite corner with cold water & wrap firmly, folding in the sides & pressing to seal. Repeat using the remaining filling & spring roll wrappers. When not using the wrappers please cover with a wet towel so they dont dry out. 

Heat the oil in a medium saucepan or wok over medium-high heat until apiece of spring roll pastry sizzles when dropped into the oil. Deep-fry the spring rolls, in batches of 4, for 2-3 minutes or until golden. Remove & drain on paper towel.4

Serve immediately with the remaining sweet chilli sauce for dipping.

 

.

INGREDIENTS

 

400g of two different varieties of mushrooms, finely dice 1 onion, thickly sliced 1 medium shredded carrot, peeled & 2 cups shredded cabbage. 50g bean sprouts, 1 table spoon of Hoisin sauce, soya sauce, Stir fry spice, garlic, pkt spring roll pastry sheets

METHOD

 

Heat 1 tbs oil in a large frying pan over medium-high heat. Add the mushrooms, onions,garlic, carrot & Chinese cabbage & cook, stirring occasionally, for 5-6 minutes or until vegetables are soft. Remove from heat & stir in bean sprouts & spices. Set the pan aside for 30 minutes for mixture to cool in the fridge.

To make the spring rolls, place 2 tbs mushroom filling onto one corner of a spring roll wrapper. Fold the wrapper over the filling. Brush the opposite corner with cold water & wrap firmly, folding in the sides & pressing to seal. Repeat using the remaining filling & spring roll wrappers. When not using the wrappers please cover with a wet towel so they dont dry out. 

Heat the oil in a medium saucepan or wok over medium-high heat until apiece of spring roll pastry sizzles when dropped into the oil. Deep-fry the spring rolls, in batches of 4, for 2-3 minutes or until golden. Remove & drain on paper towel.4

Serve immediately with the remaining sweet chilli sauce for dipping.

The Best Sweet Potato Fries Recipe

Crispy Baked Sweet Potato Fries

Are looking for a crispy Sweet potato fries recipe this Weekend?

My sweet potato fries recipe will be at hit at home. They are salty-sweet, crunchy, and tasty. Baked sweet potato fries have been one of my side dish favourites for years.

First prepare your chips or fries wash, then cut the potatoes into chip shapes of your choice,

Once you have cut the potatoes into fries or chips , place in a large saucepan and cover with water. Add a pinch of salt, then place over a medium heat. Bring to a boil for 2 or 3 mins then drain. Par boiling the chips helps create the crispy affect when baking.

In a bowl coat the fries in buckwheat flour or any flour you have available, I prefer the taste of buckwheat. Season with salt, paprika, pepper and herbs of your choice.

Place in a non-stick baking tray (use baking paper) and drizzle over olive oil, sprinkling of a little more salt, pepper plus the sprigs of thyme then bake for around 25-30 or until golden and crispy.

Enjoy 🙂 I made homemade burgers using the low carb buns from Aldi with the sweet potato fries. So so good! Check them out next time you are in Aldi.

Join my Zoom  Class Pilates, Band or Yogalates.

Monday at 8am Band Strength 

Tuesday at 9.30am Yogalates

Thursday and Saturday at 9.30am  Pilates 

Join the Pilates and Yogalates Classes $10 per Family per session.
                                                                                                       Join My Live Pilates and Yogalates Classes $10 per Family

Download my cookbook

Hey Melbourne, We now have added a new Yogalates class.

NEW TIMEABLE!

Let’s talk about your inner wellness. Workplace wellbeing should probably be top of the pile not the bottom for your people right now. More into 

Pilates is for Life‘You will feel better in ten sessions, look better in twenty sessions, and have a completely new body in thirty sessions.’Pilates Heals‘Change happens through movement and movement heals.’Your Spine‘If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.’

Book now and secure your spot in my class. Click here

Yogalates Zoom Class

Body Benefits of Yogalates

Working with your own limits is at the heart of Yogalates, everyone has different strengths and needs and Yogalates can always be adapted to the individual.

Yogalates is superb for flexibility, muscle toning and endurance. We have complied a list of what we consider some of the top body benefits of Yogalates.

Increased flexibility

Yoga and Pilate exercises and poses can be as difficult or as easy as you choose them to be. Yoga carefully focus’s on all joints in your body, even the ones you aren’t used to using. The more you put into Yoga, the more you will get out of it, it can lead to improved joins and flexibility in the back.

Massaging your body on the inside out.

Click to Register a class today

Join me and my clients for Semi Dry July- Post ISO Detox!

Been overindulging in ISO? Have you been over eating and drinking ?

Well it’s what my partner and I have been doing for doing semi dry July for many years. Every August we fly to Norway and Spain for the European summer. Unfortunately this year because of COVID19 we are not heading overseas but Semi Dry July has not been cancelled. 🙂

Tips for Semi Dry July

  • Say goodbye to the booze for 6 day a week for one Month (and hello to a Sunday morning).
  • Start and finish each day with a big glass of warm water and lemon juice.
  • One Cheat night per week. Don’t go crazy and and over eat on your cheat night.
  • Dedicate 28 minutes a day to exercise.
  • Start my Zoom Pilates classes
  • Download my Personal Trainer 10 min workout videos.
  • Get organised and discover the brilliance of market shopping.
  • Try 2 new recipes per week from my Cookbook.
  • Get a money glass.
  • Ask your mates to come onboard.
  • Start a good book or gardening ( herb garden)
Low Carb meal.
Semi Dry July