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 – even within the small group sessions. 

 

During the lockdown I think the running also helped me open up another side of me, which my close friends, who know mewell, 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 towww.vitahealthandfitness.com.

 Register a class today. Only $10 per household

https://vitahealthandfitness.com/product/live-pilates-zoom-class/

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

 

Stay healthy and fit in 2020!

 

Cheers,

 

Rocco x

Personal Training in the Park

Welcome to Vita Health and Fitness

Roccos Pilates classes are live Zoom
Your Personal Trainer. Over 17 years experience in the health and fitness industry

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. For 17 years, we have helped 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. Please note:

 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.
Well done Louise losing 12kgs in 12 weeks!
Mobile Personal Trainer in St Kilda

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 face to face

Start Today!https://vitahealthandfitness.com/mobile-personal-training/

 

October Mental Health Month 2020

Workplace wellness Month

National Mental Health Month 2020. National Mental Health Month is an initiative of the Mental Health Foundation Australia (MHFA) to advocate for and raise awareness of Australian mental health. It is an important time where the Australian community comes together to raise awareness that #MentalHealthMatters. A big part of Mental Health Month is that we increase public awareness of mental health and wellbeing. It also means that, for some people, this increased awareness can bring up some difficult thoughts or feelings. During your event or project, people might approach you with varying levels of concern or distress. Therefore, it’s important to know how best to support them, and yourself, whilst respecting the boundaries of the event, the other person, and yourself.

Daily Mindfulness Practices to Overcome Stre

Life at times can be overwhelming… Whether we admit it or not, we all worry. You might worry about the big things, like relationships, health, work, finances, family, or your direction in life. Or it may be small things like your to-do list. It’s about finding the balance that works for you and your lifestyle.

Life in 2020 is very different and our mind can be always on the 4th gear most of the day over thinking . When we find ourselves over-analyzing, thinking of the past, and anticipating what may happen in the future we forget to be in the moment.

The good news is that you can do something about it as soon as you notice yourself getting lost in worry, having repetitive thoughts, or feeling sensations of tightness or nervousness in your body. Each method will work differently for each person, but there should be a method out there for you.

Studies suggest that by making the body stronger and healthier, exercise enhances your ability to respond to stress, thus thwarting many of its negative effects such as anxiety, depression, and heart disease. Regular exercise also helps flush out the by-products of the body’s stress response – those hundreds of chemicals released in response to a stressful situation – enabling you to return to a normal state quicker. Physical activity also helps improves your sleep!

Eating well and staying hydrated does matter. What and how often you eat affects how you feel, including how well you deal with anxiety. Dehydration, caffeine or sugar crashes, and lack of nutrition can contribute to many NOT fun things like jitters, light-headedness, weakness, lack of focus, and a racing heart. Sound familiar?

Think of your body like a car and food like fuel. Good fuel in = a car that runs smoothly.

Workplace Wellness Zoom Classes

Are you working from home and need to stay connected and active and focus on the health and wellbeing of your employees?

We now offer Live Corporate Pilates, Yoga and Meditation classes for your team via Zoom.

Welcome to Pilates and Yoga live and online – exclusive for your workplace!

Rocco from Vita Health and Fitness has discovered his own unique approach to Pilates that really delivers results. He is now offering Zoom wellness classes for teams, so that your whole team can participate and enjoy the benefits from home.

Rocco’s classes promote:

  • Improved strength
  • Flexibility and mobility
  • Improved abdominal and back strength
  • Stress relief and relaxation

Other info:

  • Classes are 40 mins
  • Suitable for beginners
  • Bring a mat or beach towel, bottle of water and wear comfortable gym clothing (no shoes/runners required)
  • Your whole team can join e.g. at a lunch time wellness class – even the kids and fur animals can join in the fun
  • Rocco and his team are insured through Marsh

Download our corporate online classes brochure here!

Special intro offer: Only $100 for the first session!
Call Rocco on 0412 519 485 today to discuss and book!

https://vitahealthandfitness.com/workplace-fitness-via-zoom/

Yogalates Zoom Class

Body Benefits of Yogalates

Working with your own limits is at the heart of Yogalates, everyone has different strengths and needs and Yogalates can always be adapted to the individual.

Yogalates is superb for flexibility, muscle toning and endurance. We have complied a list of what we consider some of the top body benefits of Yogalates.

Increased flexibility

Yoga and Pilate exercises and poses can be as difficult or as easy as you choose them to be. Yoga carefully focus’s on all joints in your body, even the ones you aren’t used to using. The more you put into Yoga, the more you will get out of it, it can lead to improved joins and flexibility in the back.

Massaging your body on the inside out.

Click to Register a class today

Easy Spiced Carrot and Chickpea Patties.

8 Great Reasons to Include Chickpeas in Your Diet

Chickpeas, also known as garbanzo beans, are part of the legume family.

While they have become more popular recently, chickpeas have been grown in Middle Eastern countries for thousands of years.

Their nutty taste and grainy texture pairs well with several other foods and ingredients.

As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.

Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

Easy Spiced Carrot and chickpea patties 


INGREDIENTS

Remember not over blend the chickpea mixture. Needs to still be chunky 

1  carrot Large  size grated)

1 garlic clove 

 1 can chickpeas  (drain fluid) 

 1 1⁄2teaspoons Cumin 

 1 1⁄2teaspoons coriander powder or

fresh  salt & pepper.  

 1 large egg ( or egg replacement)

One finely chopped red onion                          

4 Tablespoons coconut flour  

1 cup of Panko Bread Cups     

1 chopped chill 

DIRECTIONS*  

 

Peel the carrots, grate them coarsely and set them aside. Peel and roughly chop the garlic.

 Drain and rinse the chickpeas and put them into a food processor with the garlic, ground spices, salt and pepper. Do not over process.

Add the carrot, egg, onion, chili, bread crumbs in a blow and hand mix all ingredients.

 Heat the oil in a frying pan and divide the mixture into 6 small patties in lightly flour hands or 4 large burgers – your choice.

Fry in batches for 2–3 minutes on each side, until golden, then drain on kitchen paper.* Or you may Bake the patties for 15 minutes  Serve with green salad of top with cucumber/yogurt 

 

Download my E COOK BOOK and Fitness Workout.

 

How To Wake Up HAPPY?

BEEP BEEP BEEEEEEEEPPPPP!!! *annoying alarm going off*
Is it morning already? Already you can feel the heaviness. You’ve been awake just seconds and you already want to get back to sleep.
Maybe just a few more minutes…
Then a few more. And a few more after that. Many people live like that everyday.

When you feel good in the morning, you will start the day on a positive note. But there are days when my body isn’t quite ready to wake up . And if I want to meditate in the morning, and my body’s not awake, my practice won’t be as invigorating as it could be—Which is why I start every morning with mindful movement. It will increase your energy and make you feel good inside and out.

Stretch your body right after you wake up

Stretching not only helps your body feel better by getting rid of the fatigue you experience, but it also calms the mind. Stretching helps release mental tension, enhances your mood and relieves the morning blues.

Check out my calming beach stretch routine that you can download today.

You don’t have complete the entire routine. Even if you aim for 10 to 15 minutes each morning, I believe the wellness benefits of my exercises will be great! Start today!

Start your day by doing something that makes you feel good

St Kilda Mat Pilates classes only $15
St Kilda Mat Pilates Classes Only $15

3 Healthy Weight Loss Tips That Actually Works!

Online Weight loss program -Kayla lost 19 kgs in 12 weeks.

Check the following tips that worked for my clients and myself this year.

Tip 1. Morning tummy cleanse routine: Celery juice!. Drink first thing in the morning… wait 15 minutes then eat your breakfast. Stop drinking flat whites and, lattes. Instead try black coffee or a mini latte.

I prepare my celery juice on Sunday evening for the working 5 day week. I have the weekend off from Celery juice. It’s all about the balance. Some weeks I have a break from Celery juice ..so I don’t get sick of the routine and taste. 🙂

Celery juice is a great internal cleanser and detoxifier for your body. Highly alkalizing and hydrating, many nutrients in freshly juiced celery are particularly cleansing for your kidneys.

Raw celery juice is as essential ingredient are even recommended for treating kidney stones. They can also be a powerful diuretic for removing excess water weight from your body and flushing out toxins more effectively.

More tips ….

  • Avoid processed grains (bread, bagels, sandwiches and the like)
  • Avoid liquid calories: sodas, diet drinks etc. Drink green tea, water and plain black coffee instead
  • Forget about Fat-free, Zero-Calorie and ‘Franken-food’ products – in some cases these are even worse than the processed sugar filled products: disrupting hormones, bloating you up etc.
  • Skip on ketchup, salad dressing, sauces etc – all refined sugar and ‘syrup’ based products. Even if it says sugar free – it is filled with sugar alcohols (see previous point)

Tip 2. Swap White Rice, Bread and Pasta. Swapping means feel like your not missing out on the good things in life!

low carb pastahttps://www.bing.com/images/search?view=detailV2&id=2E307ACDE4BEAF338C1438298A0D38100625C96D&thid=OIP.NorpIYhgUR9Yl2I4B1-L_gAAAA&mediaurl=https%3A%2F%2Fwww.vitaminshoponline.com.au%2Fpub%2Fmedia%2Fcatalog%2Fproduct%2Fcache%2F7c9924b6276ad76a951c1e786fcf2062%2Fs%2Fp%2Fsp_edam_fett_1.png&exph=400&expw=400&q=seidler+slim+black+bean+spaghetti&selectedindex=4&ajaxhist=0&vt=0&eim=1,6

Rice – cauliflower rice – Coles have a pre made cauliflower rice and foten of sale for only $1.50 – so I just purchase 5 packs and freeze them.

Rice and zucchinihttps://www.bing.com/images/search?view=detailV2&id=F143ACCFA30E66441516AFC3AE6A2B6A4991D139&thid=OIP.uLXfFlpIYnDnMr8buagKzAHaHa&mediaurl=https%3A%2F%2Fcdn0.woolworths.media%2Fcontent%2Fwowproductimages%2Flarge%2F515646.jpg&exph=1200&expw=1200&q=coles+cauilflowrice+and+zucchi+pasta&selectedindex=0&ajaxhist=0&vt=0&eim=1,6 pasta

Pasta- Low carb pasta or zucchini pasta.

Bread-

Tip 3

This Aldi Low Carb Bread, which is 85% Lower Carb, Higher Protein, and Low GI compared to “Bakers Life Soy and Linseed Bread”

Good luck! Hope any of this helps!

Low carb bread from Aldi super market.
St Kilda Mat Pilates classes only $15
St Kilda Mat Pilates Classes Only $15

Step into Fitness in the workplace! Melbourne, Adelaide, Canberra Brisbane and Sydney.

Step into Fitness at work!


Encouraging fitness in the workplace can actually be extremely beneficial for employers. The endorphins released during exercise mean that employees have more self-confidence and energy, they have more positive attitudes when at work, and they are less stressed.
We travel to your workplace to run yoga, , meditation and fitness classes as well as provide exercise physiology services. Sessions are scheduled at a time that suits your workplace. Pilates and Yoga improve circulation, digestion, muscle tone, strength and flexibility and both have a core connection and a mind / body element.
Enquire with your HR manager now to start investing in a wellbeing program this year.


No budget for a wellbeing program?


No problem; most of our corporate clients are in the same boat regarding well being budgets. That is why we offer competitive and affordable classes from only $10 per class partly or fully paid for by the employee. All we need is a room and we look after the rest. My team and I have over 15 years of experience working with corporations like Australian Unity, ANZ, Diabetes Australia and the Murdoch Institute. Our focus is to improve employee health and wellbeing through Pilates/resistance classes as well as yoga and meditation.

Call us on 0412 519 485 Email admin@vitahealthandfitness.com www.vitahealthandfitness. www.vitahealthandfitness. # #meditation #itmanagement #yoga #resistance #diabetes #corporations #wellbeing #relaxing #fitness #workplacefitness #wellbeingprograms

Workplace Pilates and Yoga. We come to your workplace!

Spring into action with my online program!

“So seeing as we’re already in August, I would say you’d want to start now if you want to get in shape for spring!

From the top selling fitness DVD range

Ultimate 4 in 1 Toning Workout

Cardio Fat Burner

Resistance Band Workout

Fitness Pilates

Stretch

Lose weight and tone your body fast

kout that gives you results fast.

THIS REVITAZLIZING, FITNESS WORKOUT HAS BEEN TAILORED FOR YOU TO PERFORM IN THE COMFORT, AND CONVENIENCE OF YOUR OWN HOME OR HOTEL ROOM.

It’s easy, simple and it works.

Rocco will guide and motivate you on your health journey so you can achieve results. He understands we are all time poor but we all need to take time to invest in our health.

The Body Transformation Program has four unique workout components. Starting with a warm up, The program guides you through a 10 min Cardio Fat Burner interval training session to help spike your metabolism to burn calories and kick-start the hormones that make us feel fantastic. Followed by a Resistance Band Workout which includes:

10 minutes of Upper body – focusing on arms and back to increase muscle condition and metabolism.

10 minutes of Lower Body – focusing on Gluteus and Thighs to tone and improve strength.

The Body Transformation program also includes a 30 minutes beach fitness Pilates. This will increase abdominal and back strength, as well as maintain postural alignment. Ending with some important Stretches and Relaxation, for that total bliss and good feeling.

The DVD includes a free e cookbook and cooking class.

“Melbourne based Personal and lifestyleTrainer, Rocco Sorace has 10 years experience working in the fitness industry throughout Norway, Greece and Australia.  He has guided and trained many clients to transform their bodies

https://vitahealthandfitness.com/product/the-body-transformation-program-dvd/

https://vitahealthandfitness.com/product/the-body-transformation-program-dvd/

Why drink Celery Juice in morning?

Mobile Personal Training Offer! 2 for 1 deal.

Call Rocco 0412 519 485

Flatten your Tummy Fast with Morning Celery juice.

Recommended drinking 400ml of celery juice on an empty stomach, ideally, first thing in the morning and 15 minutes before you eat any food for 7 days. After the 7 days you may want to reduce drinking the juice twice a week. Remember! It’s all about the balance and everything in moderation when its come to healthy living!
Tip! If using a blender or bullet, you should add a little bit of water to help the blades spin.

The health benefits of celery juice are many and are often mistakenly glossed over when it comes to considering healthy vegetables and fruits. I always get a kick out of it when I hear someone say that celery is nothing but a bunch of water.

The amazing health benefits of celery juice extend into many areas of nutrition and make this vegetable an extremely important part of a healthy diet!


Drink cerley juice helps Reduce Inflammation in Your Body. Inflammatory diseases like arthritis, osteoporosis and Lower Blood Pressure and Improved Cardiovascular Health.