Roccoband Kit



Roccoband Kit
3 resistance band

Roccobnad Photography by Giorgia Maselli

Although the COVID-19 pandemic has caused many businesses to struggle, St Kilda based personal trainer Rocco Sorace instead saw the pandemic as an opportunity.

“Before the lockdown, when I used to train clients at the gym, I noticed a lot of my clients didn’t enjoy using the traditional latex resistance bands, because they’d slip a lot, and end up snapping over time,” Rocco said.

“I decided I should develop my own resistance bands, with non-slip stitching, material, and hand grips to prevent slipping and snapping.”

When Melbourne went into lockdown last year, he saw it as “sink or swim”. As all the city’s gyms were forced to close, and he was unable to hold training sessions or teaching workplace  wellness Pilates or Yoga classes with clients, he knew he had to do something big for his business to be able to survive.

Between hosting Workplace wellness classes and personal training classes over Zoom or Teams, Rocco spent six months inventing his proprietary design, which he is currently in the process of trademarking.

 Roccobands’ first batch selling out in just five hours. Since then, the brand has continued to experience unprecedented demand.

“It’s amazing being able to live the entrepreneurial dream, even through the lockdowns we’ve had over the past year,” Rocco said.

“It can be tricky, especially when you’re dealing with the fitness industry, where and you’re competing with a lot of younger influencers and fitness fanatics on Instagram, but I really believe there’s a market for everyone, and that if you persist, and stay true to yourself and your clients, you’re going to succeed.”

Rocco believes the key to RoccoBands’ success is they are “stronger and better in quality than similar products on the market.”

“With the pandemic, more and more people are working out at home, so these bands really help them take their workouts to the next level,” Rocco said.

“They’re incredibly eco-friendly, because they’re very robust, and are not going to wear out quickly. They’re also very hand-friendly as well, so anyone can use them – even my clients with arthritis, who struggle to use traditional bands and dumbbells.”

At present, RoccoBands are sold as a 3 pack set, including 1 x 1.5 metre light fabric resistance band, 1 x 1.5 metre medium fabric resistance band, and 1 x non-slip medium strength fabric loop “booty” band. Every set also comes with a branded carry bag, and three downloadable workout programs by Rocco.

They can be used at the gym, at home, or outdoors for resistance, flexibility, strength, and personal training, body posture improvement, yoga, pilates, and weight loss.

Roccoband Kit - Buy Now! 


$47.95 with 3 Live Free Band Classes with Rocco

A Resistance band like no other- RoccoBand

For more information, please visit

Media contact Rocco Sorace 

RoccoBand launches three pack set

The Melbourne Storm 2021 – A guide to resilience

Roccos Pilates classes are live Zoom
workplace online fitness classes

The Melbourne Storm 2021

A guide to resilience and tapping into your motivation

Finding the inner motivation during so many lockdowns in Melbourne isn’t easy. Melbourne does have 4 seasons in a day but this storm is not so pleasant.

How to find motivation?

Tell me about it – we need to dig very deep in 2021.
It’s 5 am and I’m writing my thoughts, In Melbourne and it’s our sixth lockdown since 2020.

Yes we are all f’ing over it!

What can I say… yes, we are all feeling flat, disheartened and f…….. drained this time ’round. Excuse my French but I decided to keep this real and 2021 has made me swear my than usual. 🙂

My clients have double stress, trying to work and home school and trying to be a good parent. It must be tough.
My single friends may feel disconnected and have given up on Melbourne and I completely understand.
Small businesses don’t know who to turn to in order for their business to survive. Finance stress is a big factor too.

The emotional toll on kids who are feeling the uneasy energy of the world. We need an injection of nice thoughts into them ASAP.

Here’s an idea plot: 

I know it’s a lot to take in and I feel the same way sometimes.

How can we beat the lockdown blues, then?

I have worked my arse off for 18 years building a fitness business and literally overnight with one day’s notice I had to change my business model to survive. Families and friends are separated due to the lockdown and the list goes on and on. NEVER DID I THINK IN MY LIFETIME I WASN’T ALLOWED TO VISIT MY MUM IN ADELAIDE OR MY PARTNER VISITING HIS FOLKS IN NORWAY. SO MANY STORIES and people are in the same boat.
Well, life has been like an uneasy storm for the past 18 months, especially in Melbourne.

It feels like you lift yourself up when lockdown eases and a huge wave brings you down and you are trying to swim each day and not sink.

“When is the article going to say something uplifting?” you think? I know. I’m trying …. 🙂 But if anyone that knows me.. I’m real and sometimes you need to rip off the bandage in order to feel good again.

What can you do to help YOURSELF?

I have a few simple tips.

I know this sounds simple but just do it. Trust me.

Get some fresh air and exercise. Make it your goal. It may be a lot more difficult with young children but try at least 10 minutes here and there.

Exercise is very important to help try to change your mindset into a calm and positive one.
As a trainer, I still sometimes find it hard to dig up my motivation but I know I will be a lot better if I keep moving, and guess what, I always do.

Why don’t you join one of my zoom classes? 🙂

Avoid those press conferences – no need to listen, get the facts later. Don’t inject an hour of your time of negative energy. You’re better off gardening to be honest – which brings you joy.
Or listen to your favourite playlist!

Think of 3 things each morning you are grateful for and 3 things before you go to bed – I’m sure there are more than 3 things in your life you’re grateful for but it’s a positive start.
Keep moving forward and delete the news feeds on your phone and social media. – It’s easy to deactivate the notifications.

Detox your news feed. Everyone has an opinion and everyone is a so-called “expert”. Stick to the facts and find an activity or tv show that brings your joy, not anxiety.

Try not to overthink. 🤔
Know that this too will pass and accept that on some days you are going to feel flat. Try to remember that there are other people in other parts of the world who are doing it really tough, but don’t feel guilty because your down moments mean something too. Don’t get caught up in your own thoughts too much… Try to go for your daily exercise and look up something on YouTube that will make you laugh. Laughter is the best medicine!

WE WILL GET OVER THIS MELBOURNE/WORLD! BE STRONG AND WE WILL ALL GO BACK TO COMPLAINING THAT OUR COFFEE IS NOT RIGHT OR YOU CAN’T GET INTO TO YOUR FAVOURITE RESTAURANT. Or you are feeling jet-lagged. Give me jet lag now please… 🙂 Don’t forget your sense of humour. Trust me, it’s helped me more than you can imagine!
Enjoy the new wellness journey and maybe I can see you in my live online pilates or strength band classes soon.

X Rocco


If anything in the article has brought anything up, please remember that you can contact always contact Life line or Beyond Blue. Look after yourself!

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, they take them into account themsleves too. For example if they have sore elbows, they use some of the Top Elbow Pressure Sleeve for Elbow Pain, to make sure they reduce the risk of further injury. I do much less rigorous sessions on them to ensure this too. Nothing can stop them!   


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

 Register a class today. Only $10 per household

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


Stay healthy and fit in 2021

Order my The Rocco Band pack





Rocco x

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.



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.

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.

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

4 Tips to Keep Fit During Isolation

I’m here for you:)


I’m here for you. Happy Training Rocco

Social distancing or self-isolating continues. Here are some tips for staying fit and healthy — both in mind and body

Tip 1. Home Fitness Program. Stick to your home workout routine

Roccos Pilates classes are live Zoom


Rocco Sorace is now offering live Zoom pilates classes only$10 pp

Top Ten Home exercises – 30 seconds intervals by 4 rounds – Home resistance 20 minutes program – 3 times a week

Basic Squats  30 seconds

Chair Tricep dips 30 seconds

Plank 30 seconds

Sit ups 30 seconds

Wide squats 30 seconds

Pointer 30 seconds 

Side Plank 30 seconds

Side Plank on the other side 30 seconds

Lunges 30 seconds

Static yoga Squat hold 30 seconds

 Repeat  4 rounds.

Remember to use my stretch download after this workout. link

Tip 2. Head outside. Try walking or jogging in the back streets were is it less busy.

Aim for your daily 10,000 steps per day. 

If you are starting to run, please check my link how the running best techniques to prevent injuries.

Tip 3.Try online fitness classes or live Zoom Pilates .Checkout my own YouTube link.

Tip 4. Remember to maintain your healthy eating plan and watch your diet and limit your alcohol consumption. My tip! No alcohol from Monday till Thursday and watch the body fat drop off your belly.  

Eat the right foods at the right times to help manage and reduce stress. This will keep your metabolism ticking over all day and you will minimize peaks and troughs in energy … You should aim to reduce your intake of alcohol, sugar and salt. Good luck and check out my Zoom classes

Staying Motivated

How to Stay Motivated


How can we motivate ourselves to exercise daily?

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 regime 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.

Happy client Kent.

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!
“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.
“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.


Happy Client Louise

“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. 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!

Your personal trainer at home workout





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

My Story

My Story

When I was in high school in Adelaide, I struggled with the subject
English – writing was not one of my strengths. My parents kindly hired
a tutor. When I told my English teacher that I was receiving tutoring, she
cruelly responded by saying that she believed it was “too late” for me
to improve my grammar. I was unaware back then that I was actually
dyslexic. Fortunately I didn’t listen to my teacher’s negative comments
and I continued to see a tutor.

Fast-forward many years – when I published my first cookbook “Good
Food Good Life” in 2007, I sent a copy to my former English teacher and
wrote a personal note: “See it’s never too late. Happy Cooking! Rocco.”
We all have our own hurdles to overcome, but with persistence and
surrounding yourself with people who support you, anything is possible if
you choose to put the effort in.

High school for me was not the most pleasant place or time of my life. I
was bullied from the morning till the end of the school day and received
little support from my teachers. I had two choices: either sit around
feeling sorry for myself, or get motivated and find my passion. I chose
the second option and have never looked back. Fitness and healthy
cooking helped me to focus on feeling good.

We all have our different stories, and we all cope with our challenges
differently. I don’t claim to have all the answers, but one thing I know
is that we all want to feel good about ourselves inside and out. In
mastering anything new, the journey always starts with practice.
Once you start looking after your mind and body, you can take control of
your own happiness.