Personal Training
Personal Training in the Park
Welcome to Vita Health and Fitness

Rocco and his friendly team now offer live, virtual, interactive or face-to-face outdoor Personal Training, Group Mat Pilates, Yoga, Band Strength, Core and Stretch and Meditation Classes.
We help boost our clients’ health and wellbeing through Pilates, Yoga and personal training classes. We schedule the sessions for a time that suits your team best.
Good news! Personal training in the Park or Beach can occur – limit of two people plus the trainer. Please contact us on 0412 519 485 to talk about personal training sessions face-to-face or online, group Pilates, Workplace team-building Yoga/Pilates and Band Classes.
Covid19 Safe Mobile Personal Training
Safe and keeping 1.5m distance.
Now masks are mandatory in Victoria.
My clients are required to wear a mask before and after a session but it can be removed for the body of your training session.
I will be wearing a mask the whole time and maintaining safe 1.5m distance. I disinfect every piece of equipment.
Join the Vita 5 week challenge! Start today.
Contact Rocco on 0412 519 485 to book!
5 Week Mind Body Challenge Package
This Program includes:
- 5 Outdoor PERSONAL TRAINING sessions. Each session is 45 minutes.
- 5 Monday group band class passes.
- Online option available
- 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 $45 pp each session*
Save $250
Please contact us on 0412 519 485 to talk about personal training sessions.

5 x 10 Minute Home Fitness Program

Looking for a quick and efficient home program to tone and speed up your metabolism?
The new 5×10 Program only takes 10 minutes five days a week.
5×10 Fitness Program. Start today!
50 Squats

A squat is a strength exercise in which the trainee lowers his or her hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
40 Lunges
Lunges For Beginners: How to do a Lunge the Right Way
- Start with one leg out in front of you at a comfortable distance where you can maintain your balance and be able to lower yourself down to perform the lunge.
- When you lower yourself, go as straight down as possible rather than moving forward.
- Keep the knee of your front leg behind the toes of your front foot.
30 Pilates Pointers

Pilates Pointer is a great exercise to work your core, lower back, hamstrings and glutes.
A great all round exercise. Remember to keep a neutral neck line.
20 Burpees

- Stand with your feet shoulder-width apart. Hold your arms at your sides and stand with your knees straight. Also, make sure to tighten your abs, keep your back flat, and squeeze your buttocks at the start of each burpee.
- Check your position in a mirror or ask a personal trainer for feedback if you are doing burpees at the gym.
- Bend at your hips and knees to lower yourself into a squatting position. Hinge forward with your hips and bend your knees slightly to bring your body down lower to the floor. Keep your back straight and your arms in close to your body as you do the exercise.
10 Push Ups

KNEE PUSH UP INSTRUCTIONS
Place the knees on the floor, the hands below the shoulders, and cross your feet.
Keeping your back straight, start bending the elbows until your chest is almost touching the floor.
Pause and push back to the starting position.
Repeat until the set is complete. Elbows slightly in.
Disclaimer *
Note: All information provided by Vita health and Fitness/Rocco Sorace is of a general nature. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Rocco Sorace or Vita health and Fitness harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims. We recommend you consult your doctor health care professional before deciding to change your diet or any new activity program. While the health and fitness industry continues to evolve and change, we have done all we can to check the accuracy of the information that appears within this article cannot be held responsible for any changes that may occur afterwards.
It is important to consider your diet and alcohol intake to achieve your fitness goals.
Here are a few tips to help you exceed your personal goal — SWAP IT!
Swap rice to cauliflower rice.
Swap pasta to low-carb slender slim pasta or zucchini noodles.
Swap alcohol to Kombucha during the week.
Swap your regular bread to low carb bread from Aldi.

For best results, incorporate these tips with my Pilates and Personal Trainer at Home workouts which you can download online.
Click the link below for more info
https://vme.239.myftpupload.com/product/available-download-personal-trainer-home-bonus-pilates-workout/
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!
Download Your Personal Trainer at Home.
My New fitness program aims to help men and women of all ages get fit, in their own home.
Available to download. Shop now $3.95 click here
Your Personal Trainer at Home – Bonus Pilates workout.
Rocco is a well known fitness and lifestyle trainer who aims to help men and women of all ages get fit, in their own home with his newest fitness workout program.
He will guide you to tone the body, lose body fat and increase fitness and energy levels which will decrease your stress levels. Your Personal Trainer at Home has been created for you to achieve your fitness goals in the convenience of your own home to get you feeling fit and happy. His sort after program has been created to fit into your busy life
There are four sections to the program, which can be split into five days or can be done all at once. The program consists of: A 10 minute fat burner butt and thigh workout to lengthen and tone your lower body and burn calories A 10 minute upper body workout targeting your triceps, biceps and your back to improve posture A 10 minute interval cardio increasing your heart rate and fitness level Ending with a 30 minute super abdominal workout with fitness pilates which will help strengthen your pelvic floor muscles and core
Shop now click here
St Kilda Mobile Personal Trainer
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 losing 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 losing 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 lifestyle change, consisting of a healthy eating plan along with regular exercise. Rocco has taught me that you don’t need to go without 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 focuses 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 lifestyle 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.”
“We come to you!”
St Kilda Mobile Personal Trainer, Rocco