Corporate Fitness

Beating The Winter Blues

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You’ve probably heard exercise boosts mental health, but when you’re not feeling up for high-intensity spin class can you still reap some benefits from just walking the dog or walking with a friend?

Getting up and moving might be the last thing you feel like doing when you’re going through a rough patch. Bad feelings always seem better coupled with a Netflix binge than go for a power walk but a building body of evidence suggests switching binge tv watching for squats could be the secret to improving mind and body health.

 

Getting physical for mental wellbeing

 

Physical activity isn’t just great for physical health but a daily workout can change your mindset into a positive one. I’m guilty at times making up excuses not to go for a run or to the gym but each time I decide to get into my workout gear and do it I feel great and energised, not just right afterwards but throughout the rest of the day. It also helps me sleep better.

One way to encourage you to do more exercise is to invest in some comfortable gym clothes. By having new and comfortable clothes, you’ll feel more confident doing any sort of exercise. Depending on where you buying your gym gear, the price may vary but you can get some affordable pieces of clothing quite easily, especially if you use sites like https://www.raise.com/coupons/nike to find coupons.

These guidelines recommend 60 minutes of moderate to vigorous exercise every day for 13 to 17-year-olds. For over 18s, the guidelines are a bit looser and can start as low as 30 or so minutes of moderate activity per day.

The health benefits of regular exercise will be noticed in a short time. What’s more, the positive effects of regular exercise may last for a substantial period of time.

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My Clients who I train once a week use my workout videos in conjunction with their daily walking.

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Disclaimer

The information contained on Vitahealthandfitness.com website and the social media channels is general in nature and for informational purposes only. The information provided does not take into consideration individual circumstances and is not intended to substitute the advice provided by your own physician or other medical professional. Please contact your health care professional for any health-related conditions or concerns.The author of this content can not be held liable for any claim or action as a result of utilising information provided on this site or social media channels

How taking a catnap helps you live longer

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A 45-minute catnap helps lower blood pressure, American researchers reported last week. They said a daytime snooze could improve heart health, particularly if you’re not getting as much sleep as you should at night.

This follows a recent six-year Greek study which found that people who took a 30-minute siesta at least three times a week appeared to have a 37 per cent lower risk of heart-related death.

The theory is that napping, by encouraging you to relax, reduces blood pressure

 

For years, napping has been derided as a sign of laziness. We are “caught” napping or “found asleep at the switch”. But lately it has garnered new respect, thanks to scientific evidence that midday dozing benefits both mental acuity and overall health.

A slew of recent studies have shown that naps boost alertness, creativity, mood, and productivity in the later hours of the day.

A nap of 30 minutes improves alertness for up to 10 hours. Research on pilots shows that a 26-minute “Nasa” nap in flight (while the plane is manned by a copilot) enhanced performance by 34% and overall alertness by 54%. One Harvard study published last year showed that a 45-minute nap improves learning and memory. Napping reduces stress and lowers the risk of heart attack and stroke, diabetes, and excessive weight gain.

Getting even the briefest nap is better than nothing. A 2008 study in Düsseldorf showed that the onset of sleep may trigger active memory processes that remain effective even if sleep is limited to only a few minutes. And last year, a British study suggested that just knowing a nap was coming was enough to lower blood pressure.

Naps make you brainier, healthier, safer. But to understand how you can nap best, you need to understand your body.

 

How long should you rest for?

 

In designing the optimal nap you need to grasp its potential components.

During sleep, your brain’s electrical activity goes through a five-phase cycle.

A short afternoon catnap of 20 minutes yields mostly Stage 2 sleep, which enhances alertness and concentration, elevates mood, and sharpens motor skills.

Limit your nap to 45 minutes or less, if you need to spring into action after dozing. Otherwise, you may drift into slow-wave sleep. Waking from this stage results in sleep inertia, that grogginess and disorientation that can last for half an hour or more.

So next time, listen to your body and mind and enjoy a 30 minute Cat nap and don’t feel guilty.

Happy napping,  Rocco 🙂

 

Tips on how to be fit, healthy and live a long active life

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Everyone of us wants to be fit, healthy, and live a long active life. Right? But what do you do for it?

Well, we all know, that a healthy person doesn’t smoke, is at a healthy weight, exercises, and eats healthy. Sounds simple, but those who have tried changing their habits know how difficult it could be. Some people decide to make drastic changes, but when they face difficulties, they just lack motivation and give up.

The secret to healthy living is making small changes: a glass of water in the morning, more physical activity, optimistic point of view – these are just a few simple ways to improve your lifestyle. You should also always have health insurance so that in the event of an emergency, your medical costs are fully covered. This site, https://www.iehp.org/en/members/medical-benefits-and-services, outlines the benefits of having health insurance membership, which can save your life when you really need it. Small changes lead to big results!

1. Drink a Glass of Water in the Morning

Wake up in the morning and drink one glass of room temperature water first off. You can put a slice of lemon or lime in the water if you don’t like its natural taste. Water helps to clear our system, bring on metabolism rate, and flush out the toxins. Some people even say that it helps to reduce weight!

2. Sleep Enough

Lack of sleep makes you feel tired and angry, you can’t concentrate. Lack of sleep can damage your physical health (especially heart) as well. Some studies have shown that 8 hours of sleep per 24-hour period is the average requirement for adults. But all people are different and the need for sleep can range from 6 to 10 hours. If you feel sleepy from 4 pm and 6 pm, you probably do not get enough rest. Although busy lives and responsibilities can get in the way of having a longer sleep, it is important to try and make time for a good sleep. If you struggle to sleep, it might be worth considering changing some things to see if they help you to sleep for the recommended time. It could be a good idea to consider checking the age of your mattress. If the mattress is older than 7-10 years, it should really be changed for a new one as this could be the reason that you’re struggling to get a good sleep. By visiting a company like Simba, people should be able to find a comfortable mattress that will help them to fall asleep easily. Hopefully, this will help people to remain comfortable in their beds, allowing them to sleep for longer. It’s so important to try and get a good night’s sleep every night, so make sure you’re doing all you can to get those hours in.

3. Stretch in the Morning!

Instead of snoozing in the morning, you can use your time more wisely. Stretch your back, your legs, your neck. It will wake your body from sleep. Stretching in the morning increases blood flow to your muscles providing an extra shot of oxygen and preparing them for a new day. Practicing yoga is another good way to strengthen the muscles. Yoga involves a lot of stretching and if you’re a newbie in this field, you might want to check websites like septentrion-nwe.org to know more on how to stay fit using natural methods.

4. Take a Daily Walk

We all know about the advantages of physical activity, but most of us have neither time, nor desire to exercise. Use the stairs as often as possible instead of the elevator, take a walk with your friends, walk your dog a bit longer, than usually – use any possibility to be more physically active. Researchers say, that people only need to walk up to 19 km per week or for about 125 to 200 minutes per week to improve their heart health

5. Make Social Connections.

It is said that lonely people are more likely to become ill and die younger. People who have no friends are more stressed, depressed and often less physically active. Moreover, experts say that how socially connected a person tends to be is one of the most important ways of predicting his health and independence in later years

6. Study Ingredient Lists of Your Favorite Products.

The product’s ingredient list is very important as it shows you whether the food you’re about to buy contains unnatural and unhealthy ingredients. There are hundreds, maybe even thousands of unhealthy ingredients on the market and it is almost impossible to remember all of them. Luckily, you can find a lot of information on the Internet about them, so study all of your favorite and most common foods, cosmetics, and other products you buy. Harmful ingredients may cause various diseases, allergic reactions, and even cancer

9. Find New Activities!

Pick up a new activity involving the whole family and friends such as hiking, group sports, skiing or riding a bicycle. Finding a hobby can give you enjoyment and reduce stress. You’ll also start meeting people who have the same interests as you and may make some new friend

Enjoy your new hobby and remember – happy people live longer!

10. Love Your Life!

Relax! Don’t get nervous and angry because of the trivial things. Don’t be too serious. Smile, love others, and always look on the bright side of life!

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WHAT IS ‘TEXT NECK’?

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Sitting in front of a computer and a smart phone every day can wreak havoc on your body, especially since most of us don’t have the best posture.

Hunching the shoulders and slumping in your seat can cause neck pain and back pain, headaches, tension, and tightness in your back, neck, and shoulders.

Studies show that regular stretching can help reduce neck and shoulder pain and they also show that regular breaks to stand and stretch increases productivity at the office.

Not only do you reduce pain and tension, but those flexibility breaks allow your eyes to rest and your entire body to feel more comfortable. Continuous staring at a computer or mobile screen can also strain your eyes badly. Besides finding time to rest your eyes in between works, do make sure that you get regular eye check-ups. Slight vision changes may not be noticeable, so consult an ophthalmologist at a reputed eye clinic such as SharpeVision (https://sharpe-vision.com/austin/) to get your eyes treated.

The following flexibility exercises are designed for office workouts with an emphasis on the neck, back, shoulders, hips, and glutes. Do them as often as you can and you’ll notice less tightness and maybe even more productivity.

Neck pain is a growing problem with the infiltration of technological advances: resulting in increased incidents of neck pain and injuries and wreaking havoc to people’s quality of life. The longer neck pain persists, the greater chances you will need to receive some form of treatment for it at some point in your life. However, if you feel as though you have already reached that point, you might want to Head To The Cadence Physical Therapy Company Site and get a consultation with one of their fully qualified doctors. This way, you can get to the bottom of your persistent neck pain and find some ways to eradicate it once and for all. If physical therapy isn’t for you, why not buy cannabis concentrates online and use that as a way to relieve the pain. Cannabis has some fantastic benefits so give it a try.

WHAT IS ‘TEXT NECK’?

Text neck refers to the partially flexed neck position that our handheld devices have caused us to regularly adopt.

Sustained neck flexion will result in a muscular imbalance whereby the muscles on the front of the neck develop dominance over the muscles on the posterior aspect (back) of the neck. With computers, TV’s and now phones drawing our attention to the front of our body, we need to be aware and actively counter balancing to avoid any neck injuries resulting from the anterior muscular dominance.

HOW DO I PREVENT AND MANAGE TEXT NECK?

  1. Avoid High Risk Situations – Every individual has their own unique “high risk situations” for poor neck posture. Some of the most common ones when neck posture is compromised include: texting, using mobile apps, using the computer, reading, driving etc.)
  1. Take Regular Breaks – Try to avoid looking at your phone or handheld device for a long consecutive block of time. Look up from time to time to give your neck a break.
  1. Actively Strengthen The Posterior Neck Muscles – It’s always important to seek individualised exercise advice with regards to neck strengthening due to the intricate nature of the neck anatomy. Posterior neck muscles are less often activated during activities of daily living so taking some time out to counteract the effects of handheld devices is vital.
  1. Be Proactive – Neck pain does not discriminate, even the strongest, most active people rarely give their neck enough attention. If you think you are at risk of neck pain or injury take some time to stretch and strengthen the neck musculature to prevent complications down the line.

Remember: Awareness of neck position, high risk situations and appropriate strengthening/stretching exercises can prevent many neck issues.

Start Workplace Pilates and Yoga classes from $10 per session, per person.

Did you know…

Healthy employees are 3 times more productive than employees with poor health

There’s no better time to kick start a healthier lifestyle for your workforce than now!

We are happy to discuss any questions by calling us on 0412 519 485.

Testimonials

I’ve been doing Pilates classes in my lunch break once a week for the last 4 years. It’s a great way to break up the week and get some exercise on my lunch break. Vita’s classes are a great mix of strength and stretching based pilates exercises. Vita Health and Fitness instructors are always full of enthusiasm and keeps the class interesting and varied. The class is different and remains challenging
even if you go each week. I’d highly recommend Vita health and fitness lunch time classes.
Kimberly. Dietitian, Diabetes Victoria

“We have used Vita as a way to motivate and encourage our staff to have a holistic view of life. Rocco’s direction has been appreciated by staff who see the importance of maintaining a fit and healthy mind, body and spirit… We will continue to use Vita Fitness in the future.”
Julie Grills, Service Quality Manager, ANZ Adelaide.

“I’ve done pilates with other instructors before, however the the Vita Health and Fitness style is totally different. The exercises focus on your core plus cardio finishing with meditation. They are skilled and patient teachers… I would highly recommend pilates to anyone interested in improving their health.”

Sachin Prasad, Senior Business Analyst, Australian Unity.

Vita Health and Fitness has over 15 years of experience in the health and fitness industry. At Vita, we focus on corporate employee programs and workshops that come to you, specialising in supporting your employees to be mindful, healthy and productive in the workplace.
Vita Corporate Packages
Our packages focus on practical health and wellbeing approaches that can be integrated into the workplace and at home.


Vita offers a variety of services which we can customise to support the needs of your business. Contact us to discuss your needs and pricing options.
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Reasons why I started working out outside

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Reasons why I started working out outside.

The days are getting longer and the mornings are warmer and the last thing you want to do is head to the gym for a workout on a beautiful day. With a little creativity and imagination you can replicate almost any gym exercise outside. As long as you have the right gym equipment to complete your workout, you’ll see that working out away from the indoors can be a much more liberating experience.

There is quantifiable research suggesting that outdoor exercise provides greater benefits than sweating indoors. In one study, the researchers found that exercising outdoors “was associated with greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity.”

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Exercising outdoors provides an opportunity to be physically active in a constantly changing environment. Cardio machines in the gym can provide numerous benefits, but doing the same movement pattern over and over again could potentially cause an overuse injury. Walking, hiking or running on terrain that is constantly changing teaches the body how to adapt to a changing environment. In addition, a constantly changing surface can enhance the strength of your connective tissue, which may help you avoid certain injuries.

1. Wind resistance can help you burn more calories. When running or cycling outdoors, you may have to deal with the wind, which can offer natural resistance. A strong headwind can help you burn more calories, as you have to work harder to overcome the resistance. A good tailwind can help you move a little faster, which activates the larger type II muscle fibers responsible for strength and definition. Tempted to give outdoor cycling a try for yourself? You can pick up a standard bike from many retailers, but if you’re new to the sport and feel like you need a little bit of extra support, why not take a look at https://www.aventon.com/pages/electric-bike-shop-dealer-locator to find an electric bike shop dealer near you. These are pedal-assisted which means they will be able to give you a little boost when it comes to uphill cycling. Of course, if you do not already own a bicycle and also don’t want to buy one, then do not worry, as there are plenty of bike rental facilities out there where you can borrow a bicycle. You can learn more about renting a bicycle and discover some suggested cycling routes in Hilton Head here: https://pelicancruiser.com/bike-rentals/.

2. Exercising outdoors is a great way to save money. There are many benefits of going to a gym or fitness studio, but if you need to manage your expenses, exercising outdoors is one option to save a few dollars. While going to a gym or studio can provide extra motivation to train, if you have strong drive and motivation to reach your fitness goals, then exercising outdoors might be a good money-saving option.

3. Using your local park, running on a nearby trail or simply walking around your neighborhood are all great ways to meet your neighbors. While exercise can enhance your physical health, being connected with your community and having a number of positive relationships can help improve your mental health as well. Put your phone down or close your laptop and go outside and move around in your community to enhance your real-life social network.

4. Going outdoors gives you the opportunity to turn your exercise time into family time. There is nothing wrong with dropping your kids off at the daycare to take your favorite group fitness class, but it’s also important to exercise with your kids and show them that physical activity can be fun. Playing at the playground, going for a hike, riding bikes or playing a sport are a few ways to be active with your kids. It is also the perfect opportunity to introduce them to new and different sports that they may have never come across before, like lacrosse. If you’re going to do this though, make sure that you have all of the equipment needed to play the game, like this lacrosse mesh from StringKing (https://stringking.com/mens-lacrosse/mesh/) as you won’t be able to have a good workout otherwise. But it’s a great chance to learn something new whilst getting fit at the same time. That being said, playing at a park together might not be as good a workout as your favorite circuit class, but chasing your kids around and climbing the playground equipment can help you build up a good sweat.

So, the next time it’s an absolutely gorgeous day outside and you’re dreading being stuck in a busy gym, take your workout outside instead.

Your local Personal Trainer will design a program and demonstrate how to use your local outdoor gym equipment.

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Top 8 Reasons Why You Should Exercise In The Morning

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If I had to pick a single factor that I thought was most important in a successful exercise or weight loss program, it would be to exercise first thing in the morning – every morning! Some mornings, you may just be able to fit in a 10-minute walk, but it’s important to try to do something every morning.

So why mornings?

1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favour if you exercise first thing in the morning you can accomplish absolutely nothing else the rest of the day and still feel accomplished. 

2. You might actually want to eat healthy food afterwards. You started the day on such a good foot that the salad bar at the cafeteria might start to seem appealing.

Number 3 is the main reason why I run or walk in the morning, even though some days I don’t feel getting out of bed early.Top 8 Reasons Why You Should Exercise In The Morning

3. You’ll start your day in an awesome mood. Even if you wake up on the wrong side of the bed, a morning workout will boost your endorphins for extra smiles the rest of the day.

4. You’ll feel less stressed when you get to work. And feel better about working late. People who exercise regularly report feeling more empowered and all around better about their work-life balance.

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Kick Start your morning and start feeling good inside and out.

 5. You’ll stoke your appetite for breakfast. Studies show that eating breakfast inspires people to make better choices all day. Take that, breakfast-haters.

6. You’ll have nothing to dread the rest of the day. Things are only getting better. And less sweaty!

7. You could burn more fat. While there’s lots of conflicting research on the pros and cons of exercising on an empty stomach, a recent study suggests that you can burn up to 20 percent more body fat by exercising in the morning before your first meal..
8. You’ll give your metabolism a big boost! You burn more calories throughout the day when you do a morning workout than you would if You did an evening workout at a similar intensity,

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Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury

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Did you know…..Whether you spend your day sitting in an office chair or driving, you’re probably … According to the Mayo Clinic, four out of five people will suffer back pain at some point. It goes without saying that the services of a lower back pain chiropractor have never been in greater demand. Moreover, age can also take a toll on your body and most of us first notice back pain after age 30.

The good news. Here are a few Tips to prevent lower back pain.

Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury. Low-impact cardiovascular exercise-like exercise walking-increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.

Tips to prevent lower back pain

Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury. Low-impact cardiovascular exercise-like exercise walking-increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.

If exercise seems impossible to you, make small goals to slowly get yourself moving, such as going up and down your stairs 3 times in a row, walking with a friend, or sitting on an exercise ball for 20 minutes.

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Frequent travelers, take note. Traveling in a plane or car can really take a toll on your lower back. For some practical advice on traveling smart,

So important to remember daily! Correct your posture.

Poor posture places pressure on your back and can cause degenerated discs to become more painful. Support the natural curve in your lower spine by using an ergonomic chair and set a timer on your phone to remind yourself to check your posture as your work throughout the day. Make sure to get up and walk around at least once an hour if you sit most of the day. If you can, use a stand up desk for at least part of the day.

Lift heavy objects correctly. Even if you’re young and strong, you can still injure your lower back if you lift a heavy object incorrectly. If you don’t know the proper technique, see Avoid Back Injury with the Right Lifting Techniques.No matter how fit and athletic you are, a wrong move could injure your lower back. Make sure you understand the potential lower-back pitfalls of your favorite sport. See below for more information:

Improve your overall physical health. The spine reflects the overall health of your body. Including drinking lots of water, minimizing/not drinking excessive alcohol, eating a well balanced diet and stopping smoking/avoiding any nicotine intake.

Stretch your hamstrings. A little-known cause of low back pain is tight hamstrings. Simple hamstring stretching exercises can help decrease the pressure on your pelvis and provide relief across your low back. Not all hamstring stretching approaches are good for all types of back conditions, though, so check with your physical therapist or doctor first. It may also be a good idea to make an appointment with your physician or attend a physical therapy clinic, like Tulsa Spine and Rehab, (Visit Website here) if you’ve recently started experiencing back pain and you’re unsure about what type of movements you should be doing to help decrease your pain levels. The last thing you want to do is aggravate your discomfort further, so always reach out for help if you need it. It will only be positive for you in the long run.

If you have have ever experienced lower back pain and/or sciatica, you already know how quickly damage to your lower back can take hold and affect your life and the people around you. Something that wasn’t previously mentioned here is alternative medicine, such as using marijuana for back pain. For some people, going down this route has helped them alleviate their pain and made them feel a lot better. Medical marijuana may be prescribed as a course of treatment in the hopes that it will calm down the inflammation in the body. This can be taken in various ways, such as a yocan evolve vape pen, or in an oil-based for – it depends on the location and severity of your pain. I hope these tips will help you prevent or minimize back pain or the development of any new problems.

Disclaimer. no warranties or guarantees about the desired outcomes/ results of the individual using the guide, whether in its entirety or partially. Results/ outcomes of using this advice may vary from person to person, based on factors of exercise and physical exertion. No individual results should be seen as typical or common. The author claims no responsibility to any person or entity for any liability, loss or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the materials in this article.

Daily Mindfulness Practices to Overcome Stress.

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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.

Modern Life is very fast-paced and our mind can be always on the 4th gear most of the day. 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. Whether you go to a site like https://www.togoweed.co/ and buy cannabis to help relax, you meditate, take up a new hobby, or see friends more, it doesn’t matter- as long as you’re doing something that will help you feel less anxious. Each method will work differently for each person, but there should be a method out there for you.

For example, whereas some people might find that exercise helps them to relax, others might prefer to use CBD products. If the latter option is of interest to you, Flora CBD has shisha that could be useful.

That being said, if you are considering using CBD as part of your mental health toolkit, you might be interested to learn that there are other types of CBD products that are well worth taking a look at. For instance, one of my best friends prefers to use a water soluble cbd isolate. Above all, when using natural products, it is important to do your research to find out what might work best for you.

Want to learn more about the potential health-boosting benefits of CBD products? If you are tempted to invest in some cbd oil ohio is home to some fantastic dispensaries where you can pick up CBD oils in several different strengths.

Accordingly, whilst those are some options, there are so many more online. Additionally, here are three easy and quick mindfulness techniques that I use to get away from anxiety.

  1. A healthy Mindset and meditation

“Each morning we are born again. What we do today is what matters most.” ~Buddha

Easier said than done, but small changes in morning and evening can eventually make a huge difference in your outlook on life and mood.

Download a meditation app or my fitness workout DVD (there is a 5-minute relaxation guide to calm the mind).

Like anything in life, a 5 min or 30 meditation guide is the start but you have to remember what your thoughts and actions are during the rest of the day.

Tip. Watch your vocabulary.. Your words become your actions and your actions become your experience.

Even your fit-bit has a Two Minute relax feature that reads your heart rate and instructs you how to slow it down to feel calmer.

  1. Exercising and healthy eating.

Many studies show the benefits of exercise on reducing stress hormones. Simply moving – walking, running, biking, swimming – changes the balance of stress hormones in the brain.

Many of my work out DVDs includes simple 10/15 minute workouts that you can do in the morning, with an enjoyable relaxation session and stretch at the end of the workout.

Click on the DVD image cover below for more information.

Relaxation guide included
Body Tone Pilates workout with a bonus Relaxation guide. On Sale.. Download your copy today.

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.

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Try packing some high protein snacks when on the go or keeping a ‘snack stash’ in your locker*, like:

  • Almonds or other nuts
  • Fruit (bananas, apple)
  • Greek yoghurt
  • Hard boiled egg

Just be aware that a quick boost from a coffee or an energy drink comes at a cost. Anything that goes up must come down…with a CRASH.

  1. Start having fun, be social and laugh.

Laughter has been considered one of the Best Medicines. It is free and is one of the best emotional and physical therapies for anyone under stress.

Laughing releases endorphins into the brain. Endorphins are like the nerve-numbing drug morphine and serve to reduce harmful chemicals in the body that are released by stress.

Releasing stress also immediately puts you in a better mood and improves your attitude so you can feel ready to tackle tough situations.

Laughing puts you in a more positive frame of mind, which will then allow you to see the good in everything.

“It’s time to start looking after your body and mind inside and out.

Start today!” Rocco 🙂

Disclaimer
This article provides general information and discussion about medicine, health, and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care worker.
Never disregard professional medical advice or delay in seeking ing it because of something you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or helpline 000 immediately.

Corporate Wellness and Fitness: We focus on the health and wellbeing of your employees

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Contact us now

0412 519 485

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Corporate Fitness

 

We FOCUS on the health and wellbeing of your employees.

Testimonials

Rocco’s Pilates Lunch classes kick started my “shedding

for the wedding” and were an integral part of my fitness
regime in the lead up to the big day.
Rocco is a very positive motivator
and it was great to have the DVD to
do at home if I missed a class and
also to take away on holidays. I felt
toned and terrific on my wedding
day and am ever thankful for
Rocco’s support. Joanna Australian Unity 

 

 

 

Vita health and Fitness is a company with over 15  years experience and knowledge in workplace injury management, providing customised health, fitness and wellbeing workshops for corporate organisations to promote and improve the health of employees.

 

Vita Corporate Packages

Our packages offer an array of choices which we are happy to advise you on – contact us to discuss pricing options. There’s no better time to kick start a healthier lifestyle for your workforce than now!
Did you Know….

Healthy employees are 3 times more productive than employees with poor health

As you are well aware it is important to have a productive and harmonious working environment.

We at Vita are excited about bringing nutrition and fitness together a  interactive and fun presentation.Weʼd like to inspire change by providing an easy to maintain  hands-on approach to good health.

Our in-house programs provides:

  • practical fitness tips
  • goal setting plans
  • realistic nutritional guidelines and advice
  • Recipes for healthy meals throughout the day
  • decoding nutritional labeling on package food
  • de-stressing and relaxation techniques

Please see attached brochure for further information on our Fitness and Wellness packages.

We are also more than happy to discuss any questions by calling us on 0412 519 485

Click here to Download our Brochure

Testimonials

I’ve been doing Pilates classes in my lunch break once a
week for the last 4 years. It’s a great way to break up the
week and get some exercise on my lunch break. Vita’s
classes are a great mix of strength and stretching based
pilates exercises. Vita Health and Fitness instructors are
always full of enthusiasm and keeps the class interesting
and varied. The class is different and remains challenging
even if you go each week. I’d highly recommend Vita
health and fitness lunch time classes.
Kimberly. Dietitian, Diabetes Victoria

 

“ We have used Vita  as a way to motivate and encourage our staff to have a holistic view of life. Rocco’s direction has been appreciated by staff who see the importance of maintaining a fit and healthy mind, body and spirit… We will continue to use Focuss Fitness in the future.”
Julie Grills, Service Quality Manager, ANZ Adelaide.

 

 

“ I’ve done pilates with other instructors before, however the The Vita health and Fitenss  style is totally different. The exercises focus on your core plus cardio finishing with meditation. They are skilled and patient teacher’s… I would highly recommend pilates to anyone interested in improving their health.”
Sachin Prasad, Senior Business Analyst, Australian Unity.

 

Contact

Call us

+61 412 519 485

Email [email protected]

Flat Stomach Fast…

by

Flat Stomach Fast…

If you want to prepare yourself for the summer or just want to always look good no matter the season, follow our simple and basic 5 tips for a flat stomach. You won’t believe how some easy things to do and some simple routines to keep impact your body in a powerful way. You won’t look just good, but you will also be healthy, which is very important.

1. Drink lots of water
Water is very important for hydration of our body and for cleaning the toxins out of it. Specialists say that you need around 8 glasses of water per day (that is almost 2 liters). Besides hydration, it helps with burning the excess fat of and you won’t be tempted to overeat, as drinking lots of water helps you feel full.

2. Don’t overeat
Maybe you have a busy life and you barely have time to eat, and when you get to it you overeat from hunger. Put yourself on the first place and no matter what is happening in your life try to eat around 5 small meals per day. Even snaking from time to time can be good, but be careful what you take in, avoid simple carbohydrates. Our body needs vitamins and minerals and also proteins as eggs, meat and fish.

3. Run, exercise and walk when you can
Even if you can’t go to the gym, go out and run! Run 15-20 minutes per day, do some stretching, breathe some fresh air. If you don’t have ambition, take a friend with you, you’ll have fun and they’ll thank you too. Don’t forget to walk when you can, don’t take the car to go just 1 kilometer with it to visit your friend. The abs in the picture below are also a very good idea

4. Eat healthy
Take white flour out of your diet, eat more whole grain products. Avoid unhealthy sugary drinks and beers. Eat cucumbers, do an easy detox diet, drink lemon water and take the fast food and sweets out from your diet.

5. Be happier
The last tip is to be happy and laugh from the depth of your heart and stomach. Be positive and you will change the way you see life, enjoy family and friends and find good things in the worst situations. Laugh with passion, laugh hard from your stomach and you will enjoy an awesome life and a flat stomach!

 

Due to the sedentary nature of many occupations in developed countries, many people now lack physical activity in their everyday work. According to McEachan, Lawton et al. (2008) this lack of physical activity can lead to work-related illness and prolonged recovery as well as increased morbidity and mortality. However, they also highlight that the workplace can be an ideal setting for health promotion as the majority of adults spend approximately 8 hours a day at their workplace, offering an efficient way to engage people in physical activities.
Workplace physical activity initiatives are a good investment as employees’ health is directly related to the costs of sick leave and absenteeism. According to the World Health Organisation (WHO) workplace physical activity programs can reduce sick leave by up to 32% and increase productivity by up to 52%. Poor employee health and absenteeism is costing Australian businesses 7 billion dollars annually (Medibank Private, 2005). Active workplaces are seen as being more socially responsible and improve corporate image

 

Happy client

Pilates is very enjoyable and a great alternative to sitting at your desk!!

Pilates helps improve muscular and postural strength which is ideal when working in this environment.

Rocco’s relaxed approach and enjoyable sessions make it a great way to spend your lunch break on a Monday afternoon.

Alanna

Human Resources Coordinator

Murdoch Childrens Research Institute

The Royal Children’s Hospital
Work- Place Fitness Classes Offer
Call Us For Your Free Trial Class 0412 519 485