A New Year, A New Body: The Complete 12 Week Body Transformation Program

Let’s make this year, your healthy and wellness year.


Like most around the globe, you probably plan to shed a few kgs as part of a New Years Resolution. Unfortunately, like most, you’re probably setting yourself up for failure. Get started right with my 12 week program to ensure that you finally get the body you want this New Year.


The 12 Week Challenge

As part of the St Kilda 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


“Highly recommend if you are looking to invest in your health and wellbeing – Rocco covers everything from fitness training to what you eat to how you build changes into your everyday life, so that you can achieve your goals and sustain them! Check it out!HR Manager Tamara


“Very enjoyable and a great alternative to sitting at your desk!!
Yoga helps improve muscular and postural strength which is ideal when working in this environment.
Vita’s instructors relaxed approach and enjoyable sessions make it a great way to spend your lunch break on a Friday afternoon.” Alana HR

12 Week Mind Body Challenge Package

This Program includes:

  • 12 PERSONAL TRAINING sessions. Each session is 45 minuntes.

Special Offer!
Train with a Buddy and Save!  Only $35 pp each session*
Save $250  Only $420 per person for 12 weeks.

Call us Today on  0412 519 485 



Healthy Breakfast ideas to start the new year right!

Make the first meal of 2018 a healthy and delicious one.

Starting the day with a healthy breakfast has its benefits.

Many number studies suggest that people who eat breakfast are less likely to be overweight or obese than those who skip it. Eating breakfast can also help children stay focus at school.

I have worked in the fitness industry for over fithteen years, watching people’s behavior when it comes to food and exercising.

You should be able to rely on a breakfast cereal to deliver a decent whack of your daily fiber needs, so we believe fiber content should be one of the top priorities when you’re strolling down the cereal aisle. What you don’t want in a breakfast cereal is lots of  salt, added sugar and saturated fat!

How healthy is your cereal?

A good rule of thumb is to look for less than 15g sugar per 100g, allowing a little leeway if the cereal contains dried fruits.

High sugar. Kids’ cereals in particular are major offenders. In some instances, dried fruit – which can provide fibre, vitamins and minerals – contributes to the total sugars.

What to avoid in breakfast cereal

High sodium (salt). Sodium is linked to high blood pressure and an increased risk of heart disease. Australians consume 2150mg of sodium a day, on average, but the recommended upper level of intake for adults is 2300mg/day (1400mg/day for 4–8-year-olds) and adults only need 460–920mg (children, even less) to meet our body’s requirements. Ideally the product you choose should have 400mg sodium per 100g or less. But if salt is of particular concern to you, look for products containing 120mg of sodium per 100g or less, which standards define as ‘low sodium


When is comes to choosing my breakfast… I mix it up and its all about the balance.


Monday: Green and blueberry smoothie

Tuesday: Poached egg with spinach and quinoa

Wednesday: Oats and low sugar Greek yogurt  with fresh strawberry

Thursday: Freedom Foods Active Balance Buckwheat & Quinoa with Coconut milk

Friday: Berry Smoothie

Saturday: Cafe Breaky. Enjoy

Sunday: Homemade omelette

Check my recipe Cookbook

Click below

Eat Your Way Slim – Paperback with a free Pilates DVD download


Rocco Sorace Interview on Fitness Pilates

Rocco Sorace Interview on Fitness Pilates

Download Rocco’s Fitness Pilates: Intermediate Workout & Fitness Pilates: Advanced DVD

Based in Melbourne, Rocco Sorace is a well-renowned celebrity fitness and lifestyle trainer who lives and breathes every element that a holistic lifestyle encompasses. Director of the sought-after Vita health and Fitness and a qualified personal trainer and Pilates instructor, Rocco aims to help people get fit at home with his fitness workout online workouts, Fitness Pilates – Intermediate Workout, Fitness Pilates – Advanced Pilates Workout, Body Transformation Program and his new Your Personal Trainer at Home DVD.

Fitness Pilates: Intermediate Workout & Fitness Pilates: Advanced DVD Workout


Product Description
This DVD features a revitalizing workout specially tailored for you to perform in the comfort and convenience of your own home. Mat-based Fitness Pilates is a form of well-being exercise which promotes the importance of solitude. Throughout you are personally instructed by fitness professional Rocco Sorace as he guides you through a programme which will help calm you, reduce stress, improve strength, flexibility and mobility, improve abdominal and back strength and assist maintain postural alignment.

Theses revitalising Fitness Pilates programs have been tailored for those looking to work out at an intermediate or advanced level in the comfort of their own home. Rocco has discovered his own unique approach that really delivers results, promoting;

  • Improved strength, flexibility and mobility
  • Improved abdominal and back strength
  • Stress relief & relaxation
  • And even sustainable weight loss (due to increased muscle condition and metabolism)

Body Transformation Program DVD
Rocco’s own weight loss program is designed to help, motivate & support those who want a total approach to body toning and/or fat loss. His holistic workout involves a warm-up, cardio, strength and fitness, Pilates and stretch down, finishing with a body relaxation session to calm the mind and body. This is based on his sought-after 12 week fitness program.


Your Personal Trainer at Home DVD
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 giving you the best workout down under.







“A lifestyle choice is about the way you think, eat, shop and treat your mind and body. It’s about getting the connection between all aspects of your life right. Shift your mind set and you’ll see results,” says Rocco.


Rocco Sorace Interview on Fitness Pilates

How does your workout programs help woman transform their bodies?

Rocco Sorace: Results from My Fitness Pilates in conjunction with your daily walking and healthy eating plan:
You will strengthen your body while relaxing the mind- A great opportunity to gain physical strength while experiencing relaxation and stress relief at the same time.
Experience exercise without the pain – Through controlled movements and training you will work on deep muscle groups to minimise the pain, stress or jarring of muscles caused by other exercises.
Lose weight and gain core strength- With holistic guidance my program is great for weight loss as it speeds the metabolism while building the strength of the abdominal and core muscles. Direction towards proper nutrition and hydration is also key to the holistic approach to losing weight and gaining strength. Remember to get eight hours of sleep each night.
Improved posture while building back muscles- Helping to improve posture through alignment of the spine and increased strength of muscles in the back is an important element of this holistic approach to wellness and fitness.

What results will be seen on completion of the DVD?

Rocco Sorace: Total well-being:
Holistic means all-encompassing which is why I teach a complete mind-body program focusing on more than just the physical benefits. Through proper techniques the student gains relaxation, stress-relief and increased focus. Assisting you with everyday activities, increasing performance in sports, and contributing to the creation of a calm, centered demeanor. It is hard to resist this holistic exercise approach. We have effectively moved beyond a time where physical fitness is purely physical. We have naturally evolved through mind-body fitness to a more holistic approach to inner and outer beauty and wellness.

How many times a week do you suggest participating in your programs?

Rocco Sorace: Three times a week in conjunction with your daily power walking or any cardio exercise you enjoy. Aim for at least 30 minutes of cardio per day.

Your DVD’s are 80 minutes in length, does each work out have to be 80 minutes?

Rocco Sorace: The workout is just 45min with relaxation at the end for that extra bliss. 80mins is with all the intro and extras.

How can we motivate ourselves to exercise daily?

Rocco Sorace: It is estimated 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. It is barriers such as these that have caused up to 70% 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!

“I don’t have enough time to exercise.”
One of the leading reasons as to why many of us fail to stick to a regular exercise routine is the belief that we never have time. With the busy lifestyles most people lead, it can seem almost impossible to fit in a workout every day. However, studies have shown that if we can commit just 30 minutes a day to some physical activity, health and well-being can improve dramatically.

I don’t believe that there is anyone out there who is unable to dedicate just 30 minutes a day to their fitness, even if it be split into two sets of 15 or three sets of 10 minutes. 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.

“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, energy levels will soar and sitting still is the only 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.

When we exercise, endorphins (AKA ‘happy hormones’) are produced 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 do workout regularly!

“Exercise is boring”
This is only the case if you choose boring activities! You wouldn’t wear the same clothes, or eat the same food everyday, 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 be dancing, a sport, or having a personal trainer provide you with a program that caters for your likes and dislikes. Ensure that you mix up your exercise routine, so you are not taking part in the same activity everyday (eg: Monday night dancing class, Wednesday night Personal Training session, Friday afternoon beach jog/walk), this way our minds stay motivated and our bodies stay 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 well-being, a moderate level of activity will suffice.

Still, it is important that as fitness increases, the intensity of our workouts are increased also, to ensure that our bodies continue to respond to the activity. 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 work out should any pain be experienced, and if it is, the activity should be ceased immediately.

A great instructor once told the 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 those preventing us from engaging in regular physical activity, and hopefully I have helped to show that there are many ways to overcome them. So next time the alarm goes off and you are tempted to put off you workout regime until ‘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!

What else do we need to do, alongside exercise, to be healthier?

Rocco Sorace: Burn fat with resistance bands and dumbbell compound squats. While most women may immediately hop on the treadmill or elliptical, or perhaps join a circuits or spinning class when looking to lose weight and body fat, cardio isn’t the only way you can lose body fat. Strength training actually helps to boost your metabolism, burns calories and builds lean muscle mass.’ Try my Sculpt muscles 15 minute workouts with Your Body Transformation Program and Your PT AT Home workouts

Advance Pilates workout DVD downloadhttps://vitahealthandfitness.com/product/advance-fitness-pilates/


Reasons why I started working out outside.

Reasons why I started working out outside.

The days are getting longer and the mornings are warmer and the last thing you want to do is head to the gym for a workout on a beautiful day. With a little creativity and imagination you can replicate almost any gym exercise outside. As long as you have the right gym equipment to complete your workout, you’ll see that working out away from the indoors can be a much more liberating experience.

There is quantifiable research suggesting that outdoor exercise provides greater benefits than sweating indoors. In one study, the researchers found that exercising outdoors “was associated with greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity.”

Personal Training Gift Voucher Offer

Exercising outdoors provides an opportunity to be physically active in a constantly changing environment. Cardio machines in the gym can provide numerous benefits, but doing the same movement pattern over and over again could potentially cause an overuse injury. Walking, hiking or running on terrain that is constantly changing teaches the body how to adapt to a changing environment. In addition, a constantly changing surface can enhance the strength of your connective tissue, which may help you avoid certain injuries.

1. Wind resistance can help you burn more calories. When running or cycling outdoors, you may have to deal with the wind, which can offer natural resistance. A strong headwind can help you burn more calories, as you have to work harder to overcome the resistance. A good tailwind can help you move a little faster, which activates the larger type II muscle fibers responsible for strength and definition. Tempted to give outdoor cycling a try for yourself? You can pick up a standard bike from many retailers, but if you’re new to the sport and feel like you need a little bit of extra support, why not take a look at https://www.aventon.com/pages/electric-bike-shop-dealer-locator to find an electric bike shop dealer near you. These are pedal-assisted which means they will be able to give you a little boost when it comes to uphill cycling. Of course, if you do not already own a bicycle and also don’t want to buy one, then do not worry, as there are plenty of bike rental facilities out there where you can borrow a bicycle. You can learn more about renting a bicycle and discover some suggested cycling routes in Hilton Head here: https://pelicancruiser.com/bike-rentals/.

2. Exercising outdoors is a great way to save money. There are many benefits of going to a gym or fitness studio, but if you need to manage your expenses, exercising outdoors is one option to save a few dollars. While going to a gym or studio can provide extra motivation to train, if you have strong drive and motivation to reach your fitness goals, then exercising outdoors might be a good money-saving option.

3. Using your local park, running on a nearby trail or simply walking around your neighborhood are all great ways to meet your neighbors. While exercise can enhance your physical health, being connected with your community and having a number of positive relationships can help improve your mental health as well. Put your phone down or close your laptop and go outside and move around in your community to enhance your real-life social network.

4. Going outdoors gives you the opportunity to turn your exercise time into family time. There is nothing wrong with dropping your kids off at the daycare to take your favorite group fitness class, but it’s also important to exercise with your kids and show them that physical activity can be fun. Playing at the playground, going for a hike, riding bikes or playing a sport are a few ways to be active with your kids. It is also the perfect opportunity to introduce them to new and different sports that they may have never come across before, like lacrosse. If you’re going to do this though, make sure that you have all of the equipment needed to play the game, like this lacrosse mesh from StringKing (https://stringking.com/mens-lacrosse/mesh/) as you won’t be able to have a good workout otherwise. But it’s a great chance to learn something new whilst getting fit at the same time. That being said, playing at a park together might not be as good a workout as your favorite circuit class, but chasing your kids around and climbing the playground equipment can help you build up a good sweat.

So, the next time it’s an absolutely gorgeous day outside and you’re dreading being stuck in a busy gym, take your workout outside instead.

Your local Personal Trainer will design a program and demonstrate how to use your local outdoor gym equipment.

Available to download. The Body Transformation Program, Ending with a blissful relaxation which helps relieve stress and boost feelings of wellbeing.

Top 8 Reasons Why You Should Exercise In The Morning.


 Top 8 Reasons Why You Should Exercise In The Morning.

If I had to pick a single factor that I thought was most important in a successful exercise or weight loss program, it would be to exercise first thing in the morning – every morning! Some mornings, you may just be able to fit in a 10 minute walk, but it’s important to try to do something every morning.

So why mornings?

1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning you can accomplish absolutely nothing else the rest of the day and still feel accomplished. 

2. You might actually want to eat healthy food afterwards. You started the day on such a good foot that the salad bar at the cafeteria might start to seem appealing.

Number 3 is the main reason why I run or walk in the Morning,even though some days I don’t feel getting out of bed early.

3. You’ll start your day in an awesome mood. Even if you wake up on the wrong side of the bed, a morning workout will boost your endorphins for extra smiles the rest of the day.

4. You’ll feel less stressed when you get to work. And feel better about working late. People who exercise regularly report feeling more empowered and all around better about their work-life balance.

Try my new workout fitness videos now available to download.

Kick Start your morning and start feeling good inside and out.

 5. You’ll stoke your appetite for breakfast. Studies show that eating breakfast inspires people to make better choices all day. Take that, breakfast-haters.

6. You’ll have nothing to dread the rest of the day. Things are only getting better. And less sweaty!

7. You could burn more fat. While there’s lots of conflicting research on the pros and cons of exercising on an empty stomach, a recent study suggests that you can burn up to 20 percent more body fat by exercising in the morning before your first meal..
8. You’ll give your metabolism a big boost! You burn more calories throughout the day when you do a morning workout than you would if You did an evening workout at a similar intensity,

Check out my Low Carb and Gluten Free Cookbook.
Eat your Way Slim on Sale Today!
Click Cover Image. Only $19.95 with free postage within Australia 

Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury

Did you know…..Whether you spend your day sitting in an office chair or driving, you’re probably … According to the Mayo Clinic, four out of five people will suffer back pain at some point. It goes without saying that the services of a lower back pain chiropractor have never been in greater demand. Moreover, age can also take a toll on your body and most of us first notice back pain after age 30.

The good news. Here are a few Tips to prevent lower back pain.

Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury. Low-impact cardiovascular exercise-like exercise walking-increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.

Tips to prevent lower back pain

Exercise your core. Strong core muscles are important to provide support for the lower back and avoid injury. Low-impact cardiovascular exercise-like exercise walking-increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.

If exercise seems impossible to you, make small goals to slowly get yourself moving, such as going up and down your stairs 3 times in a row, walking with a friend, or sitting on an exercise ball for 20 minutes.

Download Your Personal Trainer at Home for only $8.95 with a Bonus Pilates session

Click image for more information


Frequent travelers, take note. Traveling in a plane or car can really take a toll on your lower back. For some practical advice on traveling smart,

So important to remember daily! Correct your posture.

Poor posture places pressure on your back and can cause degenerated discs to become more painful. Support the natural curve in your lower spine by using an ergonomic chair and set a timer on your phone to remind yourself to check your posture as your work throughout the day. Make sure to get up and walk around at least once an hour if you sit most of the day. If you can, use a stand up desk for at least part of the day.

Lift heavy objects correctly. Even if you’re young and strong, you can still injure your lower back if you lift a heavy object incorrectly. If you don’t know the proper technique, see Avoid Back Injury with the Right Lifting Techniques.No matter how fit and athletic you are, a wrong move could injure your lower back. Make sure you understand the potential lower-back pitfalls of your favorite sport. See below for more information:

Improve your overall physical health. The spine reflects the overall health of your body. Including drinking lots of water, minimizing/not drinking excessive alcohol, eating a well balanced diet and stopping smoking/avoiding any nicotine intake.

Stretch your hamstrings. A little-known cause of low back pain is tight hamstrings. Simple hamstring stretching exercises can help decrease the pressure on your pelvis and provide relief across your low back. Not all hamstring stretching approaches are good for all types of back conditions, though, so check with your physical therapist or doctor first. It may also be a good idea to make an appointment with your physician or attend a physical therapy clinic, like Tulsa Spine and Rehab, (Visit Website here) if you’ve recently started experiencing back pain and you’re unsure about what type of movements you should be doing to help decrease your pain levels. The last thing you want to do is aggravate your discomfort further, so always reach out for help if you need it. It will only be positive for you in the long run.

If you have have ever experienced lower back pain and/or sciatica, you already know how quickly damage to your lower back can take hold and affect your life and the people around you. Something that wasn’t previously mentioned here is alternative medicine, such as using marijuana for back pain. For some people, going down this route has helped them alleviate their pain and made them feel a lot better. Medical marijuana may be prescribed as a course of treatment in the hopes that it will calm down the inflammation in the body. This can be taken in various ways, such as a yocan evolve vape pen, or in an oil-based for – it depends on the location and severity of your pain. I hope these tips will help you prevent or minimize back pain or the development of any new problems.

Disclaimer. no warranties or guarantees about the desired outcomes/ results of the individual using the guide, whether in its entirety or partially. Results/ outcomes of using this advice may vary from person to person, based on factors of exercise and physical exertion. No individual results should be seen as typical or common. The author claims no responsibility to any person or entity for any liability, loss or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the materials in this article.

Feeling Good with Meat-Free Meals

Meat free meals can be really satisfying!

Low Carb Cook Book By Rocco Sorace
Quinoa-Stuffed Peppers
Quinoa, known as the ‘mother grain’, is a powerful immunity booster that keeps you fuller longer.
Serves 2
2 large red capsicums
½ cup sliced spring onions
½ cup parsley, finely chopped
1 clove garlic, finely minced
1 cup quinoa, cooked
1 tsp. paprika
1 small can of corn kernels
¼ tsp. salt
¼ tsp. ground black pepper
2 Tbsp. fresh basil, finely chopped
½ cup silver beet, chopped
½ cup Parmesan cheese, freshly grated
Fresh basil for garnish
  1. Preheat the oven to 180°C (350°F).
  1. Slice the capsicum in half vertically. Remove the pulp and seeds from the inside.
  1. Add the onion, carrot and garlic to a non-stick pan. Cook 4–5 minutes until vegetables are tender.
  1. Add the cooked quinoa, tomatoes, salt and pepper. Continue cooking for 3–4 minutes until heated through. Remove from the heat and add the fresh basil.
  1. Place the pepper halves on a baking dish, and fill each cavity with about ¾ cup of the quinoa mixture. Bake for 15 minutes.
  1. Set the oven to 180 degrees. Sprinkle the Parmesan cheese evenly over the stuffed peppers. Bake for 20 minutes, until lightly browned.
Nutritional Information / per serving
Energy 552 kJ (132 cal), Protein 7.7 g, Fat 4.6 g (Saturated 2.4 g), Carbohydrates 13.1 g (Sugar 2.9 g), Sodium 547 mg

The benefits of going meat free:
Apart from the ethical side, there are many other benefits to going meat free even for a day, such as: it benefits the environment and is also good for your health and wellbeing.

Having a few meat-free meals each week is a great opportunity to explore other nutritious alternatives and a more plant-based diet that consists of fruits, vegetables, and beans as alternatives to meat.

Researchers now believe reducing your daily/weekly meat intake can help:

Fight diabetes  and Lower cholesterol and control blood glucose: Beans and lentils are all low in fat and high in fibre – particularly soluble fibre, which helps to control blood glucose and cholesterol levels and also helps to keep you regular.

Help protect against cancer: reducing our intake of red and processed meats (The World Cancer Research Fund International recommends we eat no more than 500g of cooked red meat each week) and very little, if any, processed meat, which could prevent multiplication of sick cells

Reduce calories: A more plant-based diet contains fewer calories than animal-based foods.

Here are few recipes from my Cookbook Eat your Way Slim

Tofu warm chilli salad
St Kilda Rocco Sorace
Eat your Way Slim Cookbook

Quick Tip

Double the recipe for an easy, ready-made lunch the next day.

Warm Tofu Chilli Salad


Serves 2


1 package of SlimNoodle Wok-Ready noodles (250 grams)

1 Tbsp. peanut oil

250g chilli tofu nuggets

2 carrots, peeled, cut into thick matchsticks

1 red capsicum, sliced

2 Tbsp. sweet chilli sauce

1 tsp. of soy sauce (salt reduced)

1 green shallot, ends trimmed, thinly sliced


  1. Prepare Wok-Ready noodles as per pack instructions.


  1. 2. Heat half the peanut oil in a wok over high heat until just smoking. Add the tofu and stir fry for 2–3 minutes or until light golden and heated through. Transfer to a heatproof bowl.


  1. 3. Heat the remaining oil in the wok over high heat. Add the carrot and capsicum. Stir fry for 1 minute. Add soy sauce and stir fry until vegetables are just tender.


  1. 4. Return the tofu to the wok along with the noodles, sweet chilli sauce and green shallot. Stir fry for 1 minute or until well combined and heated through.


  1. Divide among bowls and serve immediately.


Nutritional Information / per serving

Energy 1800 kJ (430 cal), Protein 31 g, Fat 15 g (Saturated 2.2 g), Carbohydrates 12.2 g (Sugar 7 g), Sodium 55 mg







Daily Mindfulness Practices to Overcome Stress.

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.

Modern Life is very fast-paced and our mind can be always on the 4th gear most of the day. 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. Whether you go to a site like https://www.togoweed.co/ and buy cannabis to help relax, you meditate, take up a new hobby, or see friends more, it doesn’t matter- as long as you’re doing something that will help you feel less anxious. Each method will work differently for each person, but there should be a method out there for you.

For example, whereas some people might find that exercise helps them to relax, others might prefer to use CBD products. If the latter option is of interest to you, Flora CBD has shisha that could be useful.

That being said, if you are considering using CBD as part of your mental health toolkit, you might be interested to learn that there are other types of CBD products that are well worth taking a look at. For instance, one of my best friends prefers to use a water soluble cbd isolate. Above all, when using natural products, it is important to do your research to find out what might work best for you.

Want to learn more about the potential health-boosting benefits of CBD products? If you are tempted to invest in some cbd oil ohio is home to some fantastic dispensaries where you can pick up CBD oils in several different strengths.

Accordingly, whilst those are some options, there are so many more online. Additionally, here are three easy and quick mindfulness techniques that I use to get away from anxiety.

  1. A healthy Mindset and meditation

“Each morning we are born again. What we do today is what matters most.” ~Buddha

Easier said than done, but small changes in morning and evening can eventually make a huge difference in your outlook on life and mood.

Download a meditation app or my fitness workout DVD (there is a 5-minute relaxation guide to calm the mind).

Like anything in life, a 5 min or 30 meditation guide is the start but you have to remember what your thoughts and actions are during the rest of the day.

Tip. Watch your vocabulary.. Your words become your actions and your actions become your experience.

Even your fit-bit has a Two Minute relax feature that reads your heart rate and instructs you how to slow it down to feel calmer.

  1. Exercising and healthy eating.

Many studies show the benefits of exercise on reducing stress hormones. Simply moving – walking, running, biking, swimming – changes the balance of stress hormones in the brain.

Many of my work out DVDs includes simple 10/15 minute workouts that you can do in the morning, with an enjoyable relaxation session and stretch at the end of the workout.

Click on the DVD image cover below for more information.

Relaxation guide included
Body Tone Pilates workout with a bonus Relaxation guide. On Sale.. Download your copy today.

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.

Eat your way HAPPY cookbook by Rocco Sorace. ON SALE!

Try packing some high protein snacks when on the go or keeping a ‘snack stash’ in your locker*, like:

  • Almonds or other nuts
  • Fruit (bananas, apple)
  • Greek yoghurt
  • Hard boiled egg

Just be aware that a quick boost from a coffee or an energy drink comes at a cost. Anything that goes up must come down…with a CRASH.

  1. Start having fun, be social and laugh.

Laughter has been considered one of the Best Medicines. It is free and is one of the best emotional and physical therapies for anyone under stress.

Laughing releases endorphins into the brain. Endorphins are like the nerve-numbing drug morphine and serve to reduce harmful chemicals in the body that are released by stress.

Releasing stress also immediately puts you in a better mood and improves your attitude so you can feel ready to tackle tough situations.

Laughing puts you in a more positive frame of mind, which will then allow you to see the good in everything.

It’s time to start looking after your body and mind inside and out.

Start today!” Rocco 🙂

This article provides general information and discussion about medicine, health, and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care worker.
Never disregard professional medical advice or delay in seeking ing it because of something you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or helpline 000 immediately.

5 Tips to Lose Body Fat and gain inner Happiness After 30.

After 30 the metabolism slows down, so you need to be mindful about the amount and quantity of food you eat.

At the same time, the 30s and 40s are typically the years when career and family demands are high, which means less hours for exercise and maintaining a healthy eating plan. With no time to prepare healthy meals, it becomes tough to maintain a healthy lifestyle. Although if you are concerned about nutritious food, you might want to check out online food delivery services like Meal Prep (who are known to offer services like meal prep delivery uk). From choosing a plan type to the food preference, and everything in between, such services can prove beneficial for anyone who desires a nutritious diet but doesn’t have the time to make it himself/herself.

Being healthly at any age, is a lifestyle choice that involves the way you think, eat, shop, and treat your mind and body. It’s about getting the connection between all aspects of your life right.”

Growing up in Australia with Italian parents, I experienced how important good fresh food is and how food is the nucleus that brings family and friends together.

So is it impossible for a men woman in there 30s and 40s to lose body fat? Absolutely not! It just takes smart planning and organisation.

Use these tips specifically tailored to address the unique challenges you face when you try to slim down at 30 and beyond.



I can’t stress enough that when you are trying to achieve any goal, you must change your mindset.

Keep in mind that everyone has a unique natural body shape, and as you become healthier, yours will change differently than someone else’s. The first few weeks you may not see a change on the scale, but that may mean you have reduced body fat while building lean muscle. Remember muscle weighs more than fat. Compare you to you.


A good indication to measure your results is to try a pair of your favourite jeans that may be a little tight. After a few weeks, those jeans should fit more comfortably regardless of the number on the scale – that is, if you have followed your cardio and healthy eating plan.

Even if you haven’t followed your new healthy lifestyle to the letter, don’t be too hard on yourself; if you get off the fitness wagon that just means you have to get back on.
2. Plan and reorganise your fridge and pantry.

Reorganise your fridge and pantry, purging guilty-pleasure foods so you don’t fall back into bad habits. Check out my 60 easy recipes from my E cookbook Eat your way Slim.


Eat Your Way Slim Recipe Book


Try a 5 day alcohol-free detox too. Your body will thank you for it. Alcohol has been implicated as a factor that may hinder your efforts to lose body fat. It suppresses fat oxidation, but mainly, alcohol adds calories into your diet, messes with your hormones and can stimulate appetite, leading to even more calories consumed.


3. Control your portion size?

Use a smaller dinner or snack plate so you’re likely to eat less even if you fill your plate to capacity.

Eating out

Order entrée-sized meals with a side of salad or vegetables, and eat those first to fill you up.

Avoid ‘upsizing’ your meal (at fast food outlets, for example).Share a dessert with a friend or family member, or better still, avoid dessert altogether.

When NOT to go food shopping.

Avoid shopping when you are hungry. You may find foods in your trolley that you wouldn’t normally buy.


4. Learn to manage stress.

Our 30s may be the most stressful time in your life. Babies, job stress, and relationship issues can keep you awake at night. But those challenges can cause problems if they are not addressed. Seek professional help if needed. “so balance in lifestyle is key.”


Busy Lifestyle Tip

These days, mediation guides can be obtained from your smartphone or iPad via YouTube. Start with 5 days, doing a mindfulness relaxation every morning and evening.


5. Choose Exercise you enjoy.

Find a supporting gym or activity buddy who will provide motivation as well as companionship. They can remind you of your goals when you’re feeling down.

Download my Super body Tone 10 minute home workouts.

Download Your personal trainer at home workout


Every small positive change we make in ourselves repays us in confidence in the future. – Alice Walker (1944)

Remember at the end of the day the key to unlocking your inner Happiness and Wellness;


“Watch your thoughts for they become words.

Watch your words for they become actions.

Watch your actions for they become habits.

Watch your habits for they become character.

Watch your character for they become your destiny.”

Good luck,

Rocco 🙂

Ready for Summer..

Ready For SUMMER…

PT GIFT Vouchers Available


“We Come To You”

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


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


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


This Program includes:

  • 12 PERSONAL TRAINING sessions. Each session is 45 min and includes Pilates focus.
  • 60 recipe E Cookbook
  • Fitness Pilates DVD

Special Offer! Full Package Now $799 Save $250

It’s Time to Start Feeling good about you!

Inside and Out. Start Today.

Call Rocco on 0412 519 485