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

 

 

 

 

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.

Try my Pilates workouts. Now available  Click to download/

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!

Download Your Personal Trainer at Home.

https://vitahealthandfitness.com/product/available-download-personal-trainer-home-bonus-pilates-workout/

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

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

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 admin@vitahealthandfitness.com

Why Hire a Mobile Personal Trainer?

 

MOBILE PERSONAL TRAINING

“We Come To You”

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

STRENGTH, PILATES, CARDIO, KETTLE BELL, BOXING AND MORE.

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

 

12 WEEK CHALLENGE

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

12 WEEK MIND BODY CHALLENGE PACKAGE

This Program includes:

 

  • 12 PERSONAL TRAINING sessions. Each session is 45 min and includes Pilates focus.
  • 60 recipe E Cookbook
  • Fitness Pilates DVD
  • SHOPPING GUIDE AND TIPS
  • FREE WEEKLY WEIGH IN and BODY FAT PERCENTAGE.

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.

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