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

https://vitahealthandfitness.com/product/available-download-fitness-pilates-work-stretch/

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!

Disclaimer

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

Zucchini & Sweet Potato Slice

Easy Healthy Zucchini & Sweet Potato Slice

Meal prepping is a must if you go to work, school or like to have healthy meals on hand at all times. Having healthy meals on hand will make your day and week run a lot smoother. This means you wont end up needing to purchase last-minute unhealthy fast food.

 

My slice works well either served hot or cold and makes the perfect work lunch. It would also work well with a salad on the side

Check out the Health Benefit.

The Health benefits of sweet potatoes including a protective role against prostate cancer, boosting immunity, and supporting vision.

 

9 Zucchini Nutrition Benefits

  • High Source of Antioxidants and Vitamin C.
  • Has Anti-Inflammatory Properties that Can Improve Heart Health.
  • High Source of Potassium.
  • Help Improve Digestion.
  • Low in Calories and Carbs.
  • Helps Maintain Eye Health. .
  • Good Source of Energizing B Vitamins.
  • Can Help Control Diabetes.

RECIPE

  • 3-4 cups (600g) grated zucchini (about 3 medium).
  • 1 cup of sweet grated  potato.
  • 1/2 cup sliced mushrooms.
  • 1  Red Onion Sliced.
  • 1 tablespoon of olive oil
  • Mixed Italian herbs
  • Salt and pepper
  • eggs.
  • 1 1/4 cup (140g) almond meal
  • 1 small red chilli, finely diced
  • 1 teaspoon of baking powder
  • 1/2 cup of almond flour or gluten free flour
  • Option. poppy seeds

Directions

 Preheat the oven to 175C/350F and line a 15 x 30 cm (6 x 12 inches) dish with baking paper.

Meanwhile, wash and grate the zucchini and sweet potato.

In a large mixing bowl, whisk the eggs and then stir through the almond meal, herbs, salt, pepper, oil and flour

Add the zucchini, potato, mushrooms, chilli and and mix well. The mixture should be just pourable.

Optional. Add Poppy seeds on top of mixture.

Pour into the lined baking dish and bake for 40 minutes or until cooked through. Leave to cool before slicing into small squares. The slice should last in the refrigerator for 3-4 days and will also freeze well.

ENJOY 🙂

 

 

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!

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