Motivation
Working from home stretching tips
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

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

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)


How to Lose 5 Kilos
How I lost 5 kgs before my European holiday
On the 24th of June, I decided to design my own style of Detox. For my four-week Detox, I didn’t drink any alcohol, increased my weekly cardio/resistance training and added extra yoga stretches.
Good news! I ate bread every morning!
That’s right… you heard me right 🙂
Adding spelt bread to your regular diet won’t magically result in weight loss, but eating it in place of other high-fat, less nutritious foods might help. Spelt is a nutty-flavoured whole-grain related to the durum wheat in whole-wheat bread. The ground spelt in spelt bread is rich in vitamins and minerals and has more fibre, protein and unsaturated fatty acids per serving than whole-wheat flour. To swap spelt flour for regular flour in a bread recipe, use the same amount of flour called for but decrease added liquids by 10 percent to 15 percent.
Eat Spelt Instead of Refined Carbohydrates
Choose spelt bread, not white bread, for your morning toast with low fat ricotta cheese and slice strawberries.
Choose spelt bread, not white bread, for your morning toast or afternoon sandwich, and swap the regular pasta or white rice at dinner for a roll made from whole-grain spelt flour.
High-fibre foods like spelt can help you feel fuller longer, leading you to consume fewer calories and possibly lose weight, says the National Institutes of Health. By contrast, the refined carbohydrates in white flour and white rice cause spikes and drops in your blood sugar that can leave you feeling hungry and craving more food.
My Top Five Tips for my 4 Week Detox
1.Research and find a healthy local bakery that bakes fresh spelt bread. Most mornings, have two or one slices of Spelt bread with ricotta cheese topped with strawberries. It’s important not to purchase processed bread from the supermarket.
2. Make the decision not to drink for 4 weeks and stick to it! The first 8 days may be difficult but trust me, once you stop drinking your body and skin will start to look healthier not to mention waking up feeling great and younger.
3. Follow my recipes from my e-Cookbook Eat Your Way Slim for lunch and dinner.
4. Follow my 5.3.2 training. The program helped me lose body fat and increase lean muscle.
- 5 cardio sessions
- 3 resistance training.
- 2 Pilates/yoga sessions. Down load my program now! Link below.
5. Drink Qi organic white tea instead of coffee and 8 glasses of water per day.
Good luck and happy detoxing.
Rocco 🙂
https://vme.239.myftpupload.com/mobile-personal-training/
A New Year, A New Body: The Complete 12 Week Body Transformation Program
Let’s make this year, your healthy and wellness year.
Like most around the globe, you probably plan to shed a few kgs as part of a New Years Resolution. Unfortunately, like most, you’re probably setting yourself up for failure. Get started right with my 12 week program to ensure that you finally get the body you want this New Year.
The 12 Week Challenge
As part of the St Kilda 12 Week Mind Body Challenge you will receive a Complete Starter Kit Booklet to guide and motivate you through your 12 week Mind/body Challenge.
This Booklet Consists of:
- Fitness Program which details weight strength
- training/cardio exercises tailored to your needs
- Easy eating plan with recipes ideas.
- Motivational tips
- Food facts
- Exercise facts
Testimonials
“Highly recommend if you are looking to invest in your health and wellbeing – Rocco covers everything from fitness training to what you eat to how you build changes into your everyday life, so that you can achieve your goals and sustain them! Check it out!“HR Manager Tamara
“Very enjoyable and a great alternative to sitting at your desk!!
Yoga helps improve muscular and postural strength which is ideal when working in this environment.
Vita’s instructors relaxed approach and enjoyable sessions make it a great way to spend your lunch break on a Friday afternoon.” Alana HR
12 Week Mind Body Challenge Package
This Program includes:
- 12 PERSONAL TRAINING sessions. Each session is 45 minuntes.
- FREE EAT YOUR WAY SLIM COOKBOOK
- SHOPPING GUIDE AND TIPS
- FREE WEEKLY WEIGH IN and BODY FAT PERCENTAGE.
Special Offer!
Train with a Buddy and Save! Only $35 pp each session*
Save $250 Only $420 per person for 12 weeks.
Call us Today on 0412 519 485