12 Week Vita Challenge

Kayla Lost 20kgs in 12 weeks!

The team from Vita health and Fitness are proud of you.
No matter how old or young you are- changing old unhealthy habits can be difficult but with determination and switching your mindset you can change to make the first step in improving your life –

The team from Vita health and Fitness are proud of you.
No matter how old or young you are- changing old unhealthy habits can be difficult but with determination and switching your mindset you can change to make the first step in improving your life –

Before and After
  1. Cut Back on Bread. …
  2. Stop Drinking Fruit Juice.
  3. Choose Low-Carb Snacks.
  4. Eat Eggs or Other Low-Carb Breakfast Foods.
  5. Use These Sweeteners Instead of Sugar.
  6. Ask for Veggies Instead of Potatoes or Bread at Restaurants.

Download the workout program that helped Kayla !https://vitahealthandfitness.com/product/available-download-personal-trainer-home-bonus-pilates-workout/

Well done Kayla!
Download load my online practical weight loss program!
Three Tips Kayla followed to help achieve results.
Drink 2 litres of water! Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra kg of water weight.
Cut Carbs and Sugars! Recipes from Rocco’s cookbook. 1 Eliminate Sugar-Sweetened Drinks. …

Find a Training buddy! Start moving.. A good workout partner can also encourage you to go harder while you exercise. If you’re lifting weights together, you can keep each other focused on pushing your limits.
Rocco Sorace, author of the low-carb cookbook “Eat Your Way Slim”, has also created and presented several fitness DVDs such as “The Body transformation program and fitness Pilates’s mwhich allows everyone to get fit and healthy in the convenience of their home.
  To find out more about Rocco Sorace’s training program and weight loss cookbook and fitness DVDs visit www.vitahealthandfitness.com

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. 

Easy Low Carb/Keto Bread recipe

Low carb /Keto buns

So so good..
The best low carb bread you will ever eat! Just like the real thing, but without all the carbs. Just like the real thing, but without all the carbs. I’m not saying cut out all carbs. My Italian background will make it impossible to fully cut out Italian home made pasta, bread and pizza and to be honest to don’t want too. Like I advise to all my clients.. it’s all about the balance.

The best low carb bread you will ever eat! Just like the real thing, but without all the carbs. Just like the real thing, but without all the carbs. I’m saying cut out all carbs. My Italian background will make it impossible to fully cut out Italian home made pasta, bread and pizza and to be honest to don’t want too. Like I say to all my clients.. it’s all about the balance.


* 1 1/2 cup almond meal 

* 5 tbsp ground psyllium husk powder

* 2 tsp baking powder

* 1 tsp sea salt

* 2 tsp cider vinegar

* 1 cup boiling water

* 3 egg whites

* 2 tbsp sesame or poppy seeds (and Italian herbs optional)

chopped olives, chopped red onion and Parmesan cheese


1. Preheat the oven to 350°F (175°C). Mix the dry ingredients in a large bowl.

2. Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play-Doh.

3. Moisten hands and make 6 pieces of the dough. Place on a greased baking sheet.

4. Bake on lower rack in the oven for 40 – 60 minutes, depending on the size of your bread. They’re done when you hear a hollow sound when tapping the bottom of the bun.

5. Serve with butter and toppings of your choice.

Fitness in the workplace

Pilates and Yoga at Work

Start a fitness program 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 a more positive attitude when at work, and they are less stressed too.

We can travel to your workplace to run yoga, Pilates, meditation and fitness classes as well as provide exercise physiology services. Sessions can be arranged 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

Pilates is gentle on the joints yet challenging on muscles and you are always given options during the class enabling you to work at your own …

Thinking of starting yoga or Pilates at work?

Enquire with your HR manager now to start investing in a wellbeing program in 2019.

No budget for a wellbeing program?

No problem! Most of our corporate clients are in the same boat regarding wellbeing budgets. That is why we offer competitive and affordable classes from only $10 per class that can be 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.
Did you know, healthy employees are 3 times more productive than employees with poor health?

Call us on 0412 519 485

Email: admin@vitahealthandfitness.com 
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Quick Zucchini ginger and Thai patties

Low Carb Quick Thai zucchini patties recipe by Rocco Sorace



One large shredded zucchini

Thai spices

One chopped spring onion finely

1 teaspoon of soy sauce

One cup of almond meal

Two table spoons of shredded ginger

Small buck of chopped Thai basil

4 eggs

Small can of corn

1 teaspoon of baking powder

Salt and pepper


One table spoon of olive oil


Mix All ingredients.

Spray olive oil into the tray or muffin trays and bake and bake for 15 minutes at 150°or until cooked. Serve with fish or Asian greens. 104 Cal, 3.2 Carbs Fat 7.9, protein 4.9g

How much sugar is in your breakfast?

Breaky is the meal we spend the least time planning and eating, yet it is so important  kick-starting our metabolism.

Bread with jam. Sugary cereal and milk with a glass of juice. Banana bread and a latte with sugar. If you ate any of these combinations for breakfast, chances are you were hungry a few hours later, craving sugar and increasing the risk of adding extra calories to your diet.

Did you know…

” Can you believe that Half a glass of juice contains as many calories as a piece of fruit without the dietary fiber usually. It doesn’t fill you up as well as a piece of fruit.”I’m very visual.. so have a look at the images below to help make you make the correct food choices in the mornings. 

So how much exercise I need to do after  consuming a high sugar breakfast to burn off?

Bad Breaky Sample  – people still think this is a healthy way to start their day,  believe it or not. 

Orange juice 6 teaspoons of sugar

Coffee with milk and sugar 2 teaspoons 

Gluten free cereal 4.5 teaspoons of sugar

Fruit Yogurt 5 teaspoons of sugar 

17.5 teaspoons of sugar = 30 mins jog or One hour power walking just to burn of breakfast. 

Healthy Breakfast ideas.


Smoothies can be a great breakfast option as long as you get the right mix of ingredients to avoid a complete calorie overload. Start with some fruit and vegetables, add your favorite milk and then remember that you need one other high-protein ingredient to make it a balanced meal — thick Greek yogurt or protein powder


Fruit yoghurt offers some protein and calcium but in many cases it also offers 20-30g of sugars and less than half the protein of a couple of eggs. If you love your yoghurt, the best option is a Greek-style yoghurt, in particular the ones that contain no added sugar and clock in at almost 20g of protein in a single serve. Or if you are really serious, you could try quark — a Swedish spin on yoghurt that naturally increases the protein content by three times, with just 1 per cent


Whether you enjoy them hard-boiled, poached with a slice or two of wholegrain toast or in an omelet, it is the 16-plus grams of protein found in a couple of eggs along with more than 20 other key nutrients that truly make them a superfood. When it comes to weight loss, it is known that consuming 20g of high-quality protein helps to control insulin levels, the hormone that controls fat metabolism in the body, and this is just one of the reasons eggs for breakfast are so closely linked to weight control.

Oats for more active people 

If you enjoy eating cooked oatmeal, a cup will have 166 calories, about 6 grams of protein, not quite 4 grams of fat and 28 grams of carbohydrates. … Mixing a 1/2-cup serving of uncooked oats with other foods, such as yogurt and berries will give you a more balanced breakfast while providing a reasonable level of calories

Warning! Very important 

It’s easy to eat too much oats and yoghurt , even of healthy foods, but if you keep in mind your portion control and follow the recommend serving size every morning. Enjoy your heathy breaky 

Download my e cookbook 



Kind Regards,

Rocco Sorace.



Call Us For Your Free Trial Class Today 

                  0412 519 485



Mobile 0412 519 485
Skype: Rocco Sorace

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How I lost 5 kgs before my European holiday.

On the 24th of June, I decided to design my own style of Detox. My Four week Detox in which 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-flavored 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 fiber, 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 It Instead of Refined Carbohydrates
Choose spelt bread, not white bread, for your morning toast with low fat ricotta cheese and slice strawberries.

Eat It Instead of Refined Carbohydrates
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-fiber 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.

High-fiber 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.Resreach 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 form my E cookbook Eat your way slim for lunch and dinner.

h4. Follow my 5.3.2 training. The program helped me lose bodyfat and increase lean muscle.

5 cardio sessions
3 resistance training.
2 Pilates/yoga sessions. Down load my program now! Link below.

Available to download..Your Personal Trainer at Home – Bonus Pilates workout.

5. Drink Qi organic white tea instead off coffee and 8 glasses of water per day.

Good luck and happy detoxing.

Rocco 🙂

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How can we motivate ourselves to exercise daily?

 “Don’t be too hard on yourself; if you get off the fitness wagon, you just have to get back on.”


Dealing with Setbacks: How to Stay Motivated When Feeling Flat

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 regimen 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.



“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.

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!

“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.

“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!


PT at Home DVD review. Angley- working busy Mum.

Loved this work out.
Complete ‘whole body’ exercise class in the comfort of your own space and time. Easy to follow exercises with variations if needed. With the option to listen to your own music. No more excuses. Rocco is encouraging all the way! Highly recommend, have now included this in my weekly routine. Thank you Rocco

Download my PT at home workout for only $9.95

Available to download..Your Personal Trainer at Home – Bonus Pilates workout.

PT at home workout on sale for only $9.95

Beating The Winter Blues.

You’ve probably heard exercise boosts mental health, but when you’re not feeling up for high-intensity spin class can you still reap some benefits from just walking the dog or walking with a friend?

Getting up and moving might be the last thing you feel like doing when you’re going through a rough patch. Bad feelings always seem better coupled with a Netflix binge than go for a power walk but a building body of evidence suggests switching binge tv watching for squats could be the secret to improving mind and body health.


Getting physical for mental wellbeing


Physical activity isn’t just great for physical health but a daily workout can change your mindset into a positive one. I’m guilty at times making up excuses not to go for a run or to the gym but each time I decide to get into my workout gear and do it I feel great and energised, not just right afterwards but throughout the rest of the day. It also helps me sleep better.


These guidelines recommend 60 minutes of moderate to vigorous exercise every day for 13 to 17-year-olds. For over 18s, the guidelines are a bit looser and can start as low as 30 or so minutes of moderate activity per day.

The health benefits of regular exercise will be noticed in a short time. What’s more, the positive effects of regular exercise may last for a substantial period of time.

P.S  I’m happy to announce all of my DVD fitness workouts are now available to download1

My Clients who I train once a week use my workout videos in conjunction with their daily walking.

Click and check my Pilates and Strength Home workout video.

It’s time to start looking after your mind and body! Start today!


Only $9.95 to download.

Click link below


From the top selling fitness DVD range

Ultimate 4 in 1 Toning Workout

Cardio Fat Burner

Resistance Band Workout                

Fitness Pilates               


Lose weight and tone your body!


The information contained on Vitahealthandfitness.com website and the social media channels is general in nature and for informational purposes only. The information provided does not take into consideration individual circumstances and is not intended to substitute the advice provided by your own physician or other medical professional.  Please contact your health care professional for any health-related conditions or concerns.The author of this content can not be held liable for any claim or action as a result of utilising information provided on this site or social media channels

How taking a catnap helps you live longer


A 45-minute catnap helps lower blood pressure, American researchers reported last week. They said a daytime snooze could improve heart health, particularly if you’re not getting as much sleep as you should at night.

This follows a recent six-year Greek study which found that people who took a 30-minute siesta at least three times a week appeared to have a 37 per cent lower risk of heart-related death.

The theory is that napping, by encouraging you to relax, reduces blood pressure


For years, napping has been derided as a sign of laziness. We are “caught” napping or “found asleep at the switch”. But lately it has garnered new respect, thanks to scientific evidence that midday dozing benefits both mental acuity and overall health.

A slew of recent studies have shown that naps boost alertness, creativity, mood, and productivity in the later hours of the day.

A nap of 30 minutes improves alertness for up to 10 hours. Research on pilots shows that a 26-minute “Nasa” nap in flight (while the plane is manned by a copilot) enhanced performance by 34% and overall alertness by 54%. One Harvard study published last year showed that a 45-minute nap improves learning and memory. Napping reduces stress and lowers the risk of heart attack and stroke, diabetes, and excessive weight gain.

Getting even the briefest nap is better than nothing. A 2008 study in Düsseldorf showed that the onset of sleep may trigger active memory processes that remain effective even if sleep is limited to only a few minutes. And last year, a British study suggested that just knowing a nap was coming was enough to lower blood pressure.

Naps make you brainier, healthier, safer. But to understand how you can nap best, you need to understand your body.


How long should you rest for?


In designing the optimal nap you need to grasp its potential components.

During sleep, your brain’s electrical activity goes through a five-phase cycle.

A short afternoon catnap of 20 minutes yields mostly Stage 2 sleep, which enhances alertness and concentration, elevates mood, and sharpens motor skills.

Limit your nap to 45 minutes or less, if you need to spring into action after dozing. Otherwise, you may drift into slow-wave sleep. Waking from this stage results in sleep inertia, that grogginess and disorientation that can last for half an hour or more.

So next time, listen to your body and mind and enjoy a 30 minute Cat nap and don’t feel guilty.

Happy napping,  Rocco 🙂