How Much Time Does It Take to Make Your Belly Flat?

Flattening your belly isn’t all about Vanity, it’s also important for your inner health.

Excess body fay % around the stomach may increase the  risk of cardiovascular disease as well as metabolic disturbances.

How long you need to train the core muscles during workouts, and on a regular basis, to flatten the belly depends on the individual body fat % and fitness level.

Decreasing Body Fat %

All of the core training in the universe will not flatten your tummy if the muscles are covered in high body fat %. Core training will only burn a few calories, but not enough to reduce cms off your waist.

To lose fat all over your body and see a difference in your midsection, you need to decrease your total caloric intake while increasing your activity level.Remember your cardio and resistance training, in addition to core work, for a flat stomach.


Tip!  Reduce your alcohol intake.

Try a 14 day detox. No sugar or alcohol.   

Core Muscles- Pilates

Core Pilates exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles

Back pain is a common side effect of a weak core. Building core strength will help bring balance to the front and back of your body. Sitting at a desk all day doesn’t help, either. Not engaging our core, can lead to things like compressed discs in our spine.

Try my Fitness Pilates workout at home. ON SALE NOW  $3.95

Training Recommendations

The core muscles are very resistant to fatigue, which means you can train them everyday unlike the other muscles of your body.  Choose five to eight different exercises that work the core in different directions, include flexion, side flexion, rotation and stabilization such as a plank. You can do one to three sets of at least eight or more repetitions, or until you feel fatigue. The time should be about 10 minutes to 30 minutes.

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Getting Results

Men tend to see results from training faster than women because they have higher levels of testosterone, and often, lower body fat. Age also plays a role. The bad news is the older you get the slower your metabolism and reaction to training. The good news is the key is to stick with your exercise program and core training to see long-term results.

 Good luck and enjoy the training and healthy eating.  
It’s time to start feeling good about you inside and out.  Start Today!

How to Self-Publish your own Book

Tips on how to self-publish your own book


Eat Your Way Slim Recipe Book by Rocco Sorace ST KILDA PT

Eat Your Way Slim – Paperback

By Rocco Sorace

Why I wrote a cookbook?

I have worked in the fitness industry for over ten years, watching people’s behaviour when it comes to food and exercising. I have always held a keen interest in combining healthy eating with a positive exercise routine. Publishing my own healthy lifestyle cook book was a long held dream of mine.

In my teenage years I realised that I had a strong passion for cooking. My mother’s love and passion for food made a huge difference to the way I approach food today. She taught me all the tricks of the trade, especially when it came to using fresh produce and cooking up a storm in the kitchen.

It’s not just the food that’s important, it’s the whole process of trying new recipes, growing your own produce or going to your local market and gathering the freshest ingredients you can find (not to mention, gathering friends and family together to share a meal).

I am quite lucky, having a garden full of self-grown vegetables at St Kilda’s community garden. The ‘Veg Out’ community garden is more than just a garden; it‘s a social hub, great for exchanging recipe ideas with the other gardeners.

In 2006 I decided to self-publish my first cook and lifestyle book; “Good Food Good Life”. At the time I didn’t realise how much work was involved in creating my own healthy lifestyle cookbook.

So here are a few useful tips to consider if you are thinking about self-publishing:

• You will need self-motivation and a lot of passion.

• Create an idea and believe you can do it! Start telling people about it to create a buzz – this holds you accountable for finishing the book.

• Map out a plan and theme for the book. Do your market research and spend some time in the bookstores to see what covers and designs stand out from the rest.

• Source an experienced and professional photographer. First impressions are everything in this highly competitive market, your front cover should stand out. Discuss your goals with your photographer before the photo shoot.

• Many self-publishers are choosing ‘Print-On-Demand’ companies, which promise publication at low fees. However, be mindful if you choose a POD company, as neither bookstores nor libraries will generally buy a POD book. Also, if the deal they are offering looks too good to be true then it probably is!

• Invest in a graphic designer that understands your vision and you connect with. The front cover should be eye catching because you are competing with a lot of other books in the same category. You want people to buy yours!

• Ensure that your book is edited by a professional. It pays to triple check your copy. Looking professional is the key to earning the trust of your readers.

• Take on the role as a professional publisher. Nothing is more embarrassing than finding reviews of your book on Amazon that complain about typing and grammar errors in your work.

• Search for a printer that specializes in printing similar books. Digital is useful only for a very small amount of print books, such as for gifts or a book launch party – if you plan to sell e-books.

• Buy an ISBN barcode number. ISBN is the International Standard Book Number and every book sold in bookstores, and at most online retailers, must have an ISBN. They are the global standard for identifying titles and are used worldwide as a unique identifier for books.

• Don’t wait to start marketing until your book is finished. Start once you have completed your first draft with the graphic designer. Take advantage of social media to plug your book.

• Self-publishing can pay off in the end but you need to have your entrepreneurial hat on, or ask a friend who is good in marketing for advice.

• Any project seems daunting before you begin, the main kick start is just to start the project.

• Enjoy the journey and don’t rush your project.

Follow these tips and you will find the road to success as an author and publisher so much smoother! Best of luck in self-publishing your own book.

Check out Rocco Sorace’s second cookbook ‘Eat your way Slim’ and his five fitness DVDs at


Rocco Sorace is an Australian-based inspirational Pilates fitness trainer, DVD presenter and home cook who is proud to announce the launch of his second cookbook: Eat your way Slim.

Eat your way Slim accompanies Rocco’s successful fitness DVD range with the aim of helping people understand that healthy eating can be convenient, simple, and most importantly taste great. In fact, Eat your way Slim explores a diverse range of recipes that are easy and stress-free to make.

Rocco states that “being healthy is a lifestyle choice that involves 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.”

Growing up in Australia with Italian parents, Rocco experienced how important good fresh food is and how food is the nucleus that brings family and friends together.

Rocco has incorporated the SlendierSlim range in his cookbook as it is a low-calorie and low-carb pasta, rice, and noodle range made from an ancient Asian root vegetable called Konjac. SlendierSlim enabled Rocco to lose 5 kilos in 5 weeks – in time for filming his 5th DVD, The Body Transformation Program.

Paperback EAt your way slim bookcook on SALE

St Kilda Mobile Personal Trainer, Rocco Sorace helped client- Louise reached her goal. Going from a Size 14 to a Size 8 in just 12 weeks.

“Rocco the St kilda mobile Personal Trainer has changed my life forever; in just 12  weeks I have gone from a size 14 to a size 8, in total loosing a staggering 10 kilos. My weight loss has turned my life around, giving me the confidence to achieve any thing in life.”


Congratulations Louise

” Rocco has changed my life forever; in just 10 weeks I have gone from a size 14 to a size 8, in total loosing a staggering 10 kilos. My weight loss has turned my life around, giving me the confidence to achieve any thing in life.

In the past I have tried various diets but found it hard to maintain my weight. Rocco did not put me on a diet but instead introduced me to a healthy life style change, consisting of a healthy eating plan along with regular exercise. Rocco has taught me that you don’t need to go with out and that in fact you can eat what you like as long as it is in moderation and you are doing daily exercise.

Rocco is not your average Mobile personal trainer, he goes that extra step to ensure that he has the right training program to suit each client individual needs.  Rocco even took me grocery shopping and to a number of cafes to show me the range of healthy options that are available.

Rocco not only focus on your weight loss but looks at the long term benefits foods have on our body, such as the benefits of choosing to eat organic food.

Unlike a diet, this is a life style change and something which I will always practise, exercise and healthy eating is not something I think about it is now a part of my daily routine.

Rocco is not just a mobile personal trainer but also a companion who will guide you every step of the way until you reach your weight loss goal. Training with Rocco was the best thing I ever did.”

St kilda Mobile Personal Trainer Rocco

” We come to you”

Why Hire a Mobile Personal Trainer?



“We Come To You”

We bring all our fitness equipment with us, so we’ll be wherever you need us.


Personal Training is a fast growing service because it caters for individuals who are time poor and who need to maximize their daily routines. Personal Trainers not only provide an individualized fitness regime they provide incentives and motivation to clients so that their personal health goals are met.

Personal Trainers design specific, step-by-step programs for their clients that are intended to work into fitness gradually, without injury. Personal trainers provide services to a range of people who are interested in improving their quality of life. These clients include working mothers, business and corporate clients as well as athletes. Personal Trainers assist clients with sport or individualized programs in order to ensure correct body posture, effective use of exercise equipment, staged strength building and muscle gain.  Vita health and fitness Personal Trainers work with the client to meet their specific goals as well as improving personal performances

Happy Client Kent  lost 20kgs



As part of the 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


This Program includes:


  • 12 PERSONAL TRAINING sessions. Each session is 45 min and includes Pilates focus.
  • 60 recipe E Cookbook
  • Fitness Pilates DVD

Special Offer! Full Package Now $799 Save $250

Flat Stomach Fast…

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.


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