Keto Protein ball recipe

Protein ball recipe

Keto friendly 

Rocco’s Goji Protein Balls

 

approx. 85 Calorie per ball. 

Mix in a bowl

1/2 cup cacao

1/4 of water 

2 cup of almond meal

1/4 trial but  mix Coles or crushed walnuts

1/4 cup of chia seeds

2-3 tablespoons of maple syrup 

Coconut oil 1/4cup – add extra to mix 

1 cup Shredded coconut

2 teaspoons of  low cal stevia  

1/4 cup of Goji berries 

1 teaspoon vanilla essence 

Touch of Cinnamon 

Touch Warm water 

Roll into 20 balls with desiccated coconut & chia seeds refrigerate  mix  (or freeze) 😀

Roccoband resistance band for Yoga and Pilates

 

 

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www.vitahealthandfitness.com

admin@vitahealthandfitness.com 

Mobile  0412 519 485

Skype: Rocco Sorace

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 Stress

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. 2020 is a year where health is a massive priority, so many people have had to work from home and in doing so their health may have taken a knock, that is why it is best to take stock of where you are right now, and what you need to change/adapt. For example, if you have been experiencing eye strain due to constant computer work, it is best to take a step back from the screen as well as looking at getting blue light reflecting glasses, you can check this out over at felixgray.com for more information.

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. From taking appointments with a psychologist (for example, Peaceful Mind Psychology) to trying out self-care habits that keep you happy and occupied, there are several options that you can rely on. Each method will work differently for each person, but there should be a method out there for you. For example, some people find that taking cannabis is one of the best ways to relax and de-stress. Most people will just visit a cannabis store san diego, for example, and purchase some cannabis from there. That way, they can take it whenever they feel stressed or overwhelmed. This will help people to relax and de-stress. But, of course, not everywhere in the world has legalized things like this purple nuken strain for recreational – or even medical use. Cannabis-related products are available in many forms such as gummies, chocolates, and other edibles. There are also numerous ways of consuming it. Some marijuana enthusiasts might like to use herb vaporizers whereas some tend to smoke up using accessories like bongs, dab rigs, pipes, etc. People who are new to these products and wish to know more about them can click here for more information. However, if it is a persisting mental health issue, others will have to find an alternative way to relax when their feelings get on top of them.

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://vme.239.myftpupload.com/workplace-fitness-via-zoom/

Yogalates Zoom Class

live pilates

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

Australia’s leading provider of Corporate Fitness Programs and group wellness training in Melbourne, Sydney, Adelaide, Perth and Brisbane

We have a range of workplace programs that can be customised to suit your office and available space. Engaging in workplace wellness activities, like exercise and eating well, increases employee productivity and performance.

Call us a free consultation 0412 519 485 or email admin@vitahealthandfitness.com

Australian’s Leading Corporate Provider. Pilates and Yoga At Work

Wellness Providers Corporate

Wellness providers corporate experts https://vme.239.myftpupload.com .

Wellness Week
Mental Illness Awareness Week happens at the beginning of ever year. It is an ideal opportunity to educate everyone in the workplace about mental illnesses. Making this part of your annual wellness strategy normalizes the topic rather than addressing it only after an employee experiences a mental illness. Taking care of your employee’s health is important as you want them to function in work positively, this is why managers may look into Michigan health management consulting services and other health support, so they can see what is the best course of action for their staff.

It is possible for employees to feel stressed for a variety of reasons. The problem can be related to their work-life balance, being unable to achieve their target, or being anxious about the new role within the company. Employers who care about their employees are sensitive enough to notice when they are going through a difficult time. It is for this reason that few business owners consider hiring a corporate wellness consultant that can help employees rid themselves of their self-doubt and realize their potential, which can positively affect their mental health.

In addition, encouraging fitness in the workplace can actually be extremely beneficial for employers. The endorphins released during exercise mean that employees have more self-confidence and energy, they have more positive attitudes when at work, and they are less stressed.

Yoga Teaches Balance, Focus, and Concentration
The great thing about yoga is that it is done with a holistic perspective. … Stress relief and increase in balance, focus, and concentration are just some of the mental benefits of yoga you can expect to get. Ultimately, this all results in calmness and peace of mind.

We travel to your workplace to run yoga, Pilates, meditation and fitness classes as well as provide exercise physiology services. Sessions are scheduled at a time that suits your workplace.
Pilates and Yoga improve circulation, digestion, muscle tone, strength and flexibility and both have a core connection and a mind / body element.

Enquire with your HR manager now to start investing in a wellbeing program in 2019.

No budget for a wellbeing program?

No problem; most of our corporate clients are in the same boat regarding well being budgets. That is why we offer competitive and affordable classes from only $10 per class partly or fully paid for by the employee. All we need is a room and we look after the rest.

My team and I have over 15 years of experience working with corporations like Australian Unity, ANZ, Diabetes Australia and the Murdoch Institute.

Our focus is to improve employee health and wellbeing through Pilates/resistance classes as well as yoga and meditation.

Call us on 0412 519 485
Email admin@vitahealthandfitness.com
www.vitahealthandfitness.
www.vitahealthandfitness.

#meditation #itmanagement #yoga #resistance #diabetes #corporations #wellbeing #relaxing #fitness #workplacefitness #wellbeingprograms

How To Wake Up HAPPY?

BEEP BEEP BEEEEEEEEPPPPP!!! *annoying alarm going off*
Is it morning already? Already you can feel the heaviness. You’ve been awake just seconds and you already want to get back to sleep.
Maybe just a few more minutes…
Then a few more. And a few more after that. Many people live like that everyday.

When you feel good in the morning, you will start the day on a positive note. But there are days when my body isn’t quite ready to wake up . And if I want to meditate in the morning, and my body’s not awake, my practice won’t be as invigorating as it could be—Which is why I start every morning with mindful movement. It will increase your energy and make you feel good inside and out.

Stretch your body right after you wake up

Stretching not only helps your body feel better by getting rid of the fatigue you experience, but it also calms the mind. Stretching helps release mental tension, enhances your mood and relieves the morning blues.

Check out my calming beach stretch routine that you can download today.

You don’t have complete the entire routine. Even if you aim for 10 to 15 minutes each morning, I believe the wellness benefits of my exercises will be great! Start today!

Start your day by doing something that makes you feel good

St Kilda Mat Pilates classes only $15
St Kilda Mat Pilates Classes Only $15

Step into Fitness in the workplace! Melbourne, Adelaide, Canberra Brisbane and Sydney.

Step into Fitness at work!


Encouraging fitness in the workplace can actually be extremely beneficial for employers. The endorphins released during exercise mean that employees have more self-confidence and energy, they have more positive attitudes when at work, and they are less stressed.
We travel to your workplace to run yoga, , meditation and fitness classes as well as provide exercise physiology services. Sessions are scheduled at a time that suits your workplace. Pilates and Yoga improve circulation, digestion, muscle tone, strength and flexibility and both have a core connection and a mind / body element.
Enquire with your HR manager now to start investing in a wellbeing program this year.


No budget for a wellbeing program?


No problem; most of our corporate clients are in the same boat regarding well being budgets. That is why we offer competitive and affordable classes from only $10 per class partly or fully paid for by the employee. All we need is a room and we look after the rest. My team and I have over 15 years of experience working with corporations like Australian Unity, ANZ, Diabetes Australia and the Murdoch Institute. Our focus is to improve employee health and wellbeing through Pilates/resistance classes as well as yoga and meditation.

Call us on 0412 519 485 Email admin@vitahealthandfitness.com www.vitahealthandfitness. www.vitahealthandfitness. # #meditation #itmanagement #yoga #resistance #diabetes #corporations #wellbeing #relaxing #fitness #workplacefitness #wellbeingprograms

Workplace Pilates and Yoga. We come to your workplace!

Spring into action with my online program!

“So seeing as we’re already in August, I would say you’d want to start now if you want to get in shape for spring!

From the top selling fitness DVD range

Ultimate 4 in 1 Toning Workout

Cardio Fat Burner

Resistance Band Workout

Fitness Pilates

Stretch

Lose weight and tone your body fast

kout that gives you results fast.

THIS REVITAZLIZING, FITNESS WORKOUT HAS BEEN TAILORED FOR YOU TO PERFORM IN THE COMFORT, AND CONVENIENCE OF YOUR OWN HOME OR HOTEL ROOM.

It’s easy, simple and it works.

Rocco will guide and motivate you on your health journey so you can achieve results. He understands we are all time poor but we all need to take time to invest in our health.

The Body Transformation Program has four unique workout components. Starting with a warm up, The program guides you through a 10 min Cardio Fat Burner interval training session to help spike your metabolism to burn calories and kick-start the hormones that make us feel fantastic. Followed by a Resistance Band Workout which includes:

10 minutes of Upper body – focusing on arms and back to increase muscle condition and metabolism.

10 minutes of Lower Body – focusing on Gluteus and Thighs to tone and improve strength.

The Body Transformation program also includes a 30 minutes beach fitness Pilates. This will increase abdominal and back strength, as well as maintain postural alignment. Ending with some important Stretches and Relaxation, for that total bliss and good feeling.

The DVD includes a free e cookbook and cooking class.

“Melbourne based Personal and lifestyleTrainer, Rocco Sorace has 10 years experience working in the fitness industry throughout Norway, Greece and Australia.  He has guided and trained many clients to transform their bodies

https://vme.239.myftpupload.com/product/the-body-transformation-program-dvd/

https://vme.239.myftpupload.com/product/the-body-transformation-program-dvd/

Fitness in the workplace

fitness in the workplace

Pilates and Yoga at Work

Start a fitness program at work!

Giving importance to employee health and encouraging fitness in the workplace can actually be extremely beneficial for employers. The endorphins released during exercise mean that employees have more self-confidence and energy. They have a more positive attitude when at work. And they are less stressed, too.

You don’t want your employees to feel stressed when they come to your office, so this is something which you should be actively trying to avoid. There are many ways that you can do this, such as providing them with a comfortable desk and something like this office armchair – make sure that they feel like they have their own space. Have an open door policy. Make them feel like they can talk to you. All of this will help them enjoy their job a lot more.

How do you encourage fitness? There are lots of different ways, but looking into Employee Assistance Programs help and making a wellness program could be a very powerful way to do this. When done correctly, it allows companies to lower healthcare costs, improve their team’s overall health, and show employees that they are valued and cared about. This is all very important if you want to get the best out of your employees. Learn how rewards can be used to promote employee wellbeing at https://www.blueboard.com/blog/top-16-experiential-rewards-to-promote-employee-wellness and see if there is something your company could do.

Further to that, we can travel to your workplace. We run yoga, Pilates, meditation and fitness classes, as well as provide exercise physiology services. Sessions can be arranged at a time that suits your workplace.

Yoga and Pilates at Work

Pilates and Yoga improve circulation, digestion, muscle tone, strength and flexibility. And both have a core connection and a mind / body element.

Pilates is gentle on the joints yet challenging on muscles. Options are always given during the class enabling you to work at your own pace.

Thinking of starting yoga or Pilates at work?

Enquire with your HR manager now to start investing in a wellbeing program in 2019.

No budget for a wellbeing program?

No problem! Most of our corporate clients are in the same boat regarding wellbeing budgets. That is why we offer competitive and affordable classes. Classes start from only $10 per class that can be partly or fully paid for by the employee.

All we need is a room and we look after the rest.

My team and I have over 15 years of experience working with corporations like Australian Unity, ANZ, Diabetes Australia and the Murdoch Institute.

Our focus is to improve employee health and wellbeing through Pilates/resistance classes as well as yoga and meditation.

Did you know, healthy employees are 3 times more productive than employees with poor health?

Call us on 0412 519 485

Email: admin@vitahealthandfitness.com
Facebook: www.facebook.com/vitahealthandfitness/
Instagram: www.instagram.com/vitahealthandfitnessmelbourne/
www.vitahealthandfitness.com

How can we motivate ourselves to exercise daily?

“Don’t be too hard on yourself; if you get off the fitness wagon, you just have to get back on.”

Dealing with Setbacks: How to Stay Motivated When Feeling Flat

How can we motivate ourselves to exercise daily?

According to websites like https://www.irenefenollar.com/ fitness goes hand-in-hand with living a healthy lifestyle, however, regardless of this, it is estimated that 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 regimen include lack of time, inability to get to a gym, lack of motivation, fear of injury, and misconceptions about exercise. Barriers such as these have caused a majority 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. Here are some common excuses and ways to combat them on days you’re feeling flat:

“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, not only will your energy levels soar, but sitting still will become the 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.

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

I don’t believe there is anyone out there who is unable to dedicate just a half hour a day to their fitness, even if that means splitting 30 minutes into two sets of 15 minutes or three sets of 10. 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 throughout the day.

When we exercise, endorphins (AKA ‘happy hormones’) are produced by 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 instead were wide awake from working out!

“Exercise is boring…”
This is only the case if you choose boring activities! You wouldn’t wear the same clothes all week, or eat the same food every day, 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 is dancing, a sport, or having a personal trainer provide you with a program that caters to your likes and dislikes. Ensure that you mix up your exercise routine so you are not taking part in the same activity every day (e.g., Monday night dance class, Wednesday night personal training session, Friday afternoon beach jog/walk). This way your mind stays motivated and your body stays challenged. And, when it comes to clothes, you could treat yourself to some new pieces from somewhere like Gym King to help give yourself that motivation to put them on and get into the mindset for exercise.

“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 happiness, a moderate level of activity will suffice.

Still, it is important that as fitness increases, the intensity of our workouts increase as well to ensure that our bodies continue to respond to the activity by getting stronger and more capable. You can do this on your own by increasing duration of activity, or number or sets per exercise. Or you may even do this by deciding to incorporate a bowflex workout routine into your home exercise session, as the equipment you can use it for allows you to try 100 different workouts, so you are bound to find a workout that meets your needs. Alternatively, 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 workout should any pain be experienced, and if it is, the activity should be ceased immediately.

But there’s a difference between the pain of injury and the burn you feel when challenging your body. A great instructor once told a 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 the ones that can prevent us from engaging in regular physical activity, and I have only offered several of the many ways you can overcome them.

The main idea is to work on changing your perspective to get the motivation you need. Next time you are tempted to put off your workout regimen until tomorrow or 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!

PT at Home DVD review. Angley- working busy Mum.

Loved this work out.
Complete ‘whole body’ exercise class in the comfort of your own space and time. Easy to follow exercises with variations if needed. With the option to listen to your own music. No more excuses. Rocco is encouraging all the way! Highly recommend, have now included this in my weekly routine. Thank you Rocco

Download my PT at home workout for only $9.95

https://vme.239.myftpupload.com/product/available-download-personal-trainer-home-bonus-pilates-workout/

PT at home workout on sale for only $9.95