Fitness Pilates – Rocco Sorace Interview

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

This DVD features a revitalising 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.
Product Description
This DVD features a revitalising 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.

These 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 do your workout programs help people 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, centred demeanour. 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 DVDs 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 people 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.

Download the Advanced Pilates workout DVD

Resistance Band Set Roccoband



Roccoband Kit 
3 resistance band with handles

Roccobnad Photography by Giorgia Maselli

Although the COVID-19 pandemic has caused many businesses to struggle, St Kilda based personal trainer Rocco Sorace instead saw the pandemic as an opportunity.

“Before the lockdown, when I used to train clients at the gym, I noticed a lot of my clients didn’t enjoy using the traditional latex resistance bands, because they’d slip a lot, and end up snapping over time,” Rocco said.

“I decided I should develop my own resistance bands, with non-slip stitching, material, and hand grips to prevent slipping and snapping.”

When Melbourne went into lockdown last year, he saw it as “sink or swim”. As all the city’s gyms were forced to close, and he was unable to hold training sessions or teaching workplace  wellness Pilates or Yoga classes with clients, he knew he had to do something big for his business to be able to survive.

Between hosting Workplace wellness classes and personal training classes over Zoom or Teams, Rocco spent six months inventing his proprietary design, which he is currently in the process of trademarking.

 Roccobands’ first batch selling out in just five hours. Since then, the brand has continued to experience unprecedented demand.

“It’s amazing being able to live the entrepreneurial dream, even through the lockdowns we’ve had over the past year,” Rocco said.

“It can be tricky, especially when you’re dealing with the fitness industry, where and you’re competing with a lot of younger influencers and fitness fanatics on Instagram, but I really believe there’s a market for everyone, and that if you persist, and stay true to yourself and your clients, you’re going to succeed.”

Rocco believes the key to RoccoBands’ success is they are “stronger and better in quality than similar products on the market.”

“With the pandemic, more and more people are working out at home, so these bands really help them take their workouts to the next level,” Rocco said.

“They’re incredibly eco-friendly, because they’re very robust, and are not going to wear out quickly. They’re also very hand-friendly as well, so anyone can use them – even my clients with arthritis, who struggle to use traditional bands and dumbbells.”

At present, RoccoBands are sold as a 3 pack set, including 1 x 1.5 metre light fabric resistance band, 1 x 1.5 metre medium fabric resistance band with handles, and 1 x non-slip medium strength fabric loop “booty” band. Every set also comes with a branded carry bag, and three downloadable workout programs by Rocco.

They can be used at the gym, at home, or outdoors for resistance, flexibility, strength, and personal training, body posture improvement, yoga, pilates, and weight loss.

Roccoband Kit - Buy Now! 


$59.95 with 1 Live Free Band Class with Rocco

A Resistance band like no other- RoccoBand

For more information, please visit

Media contact Rocco Sorace [email protected] 

RoccoBand Resistance band Set with handles  launches three pack set

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 any 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 10 km – I felt so good post-run, it just kept on increasing my kms – every week – slowly and step by step. One of my friends suggested that I get a fitness tracker so that I can keep track of how much I run each day. If you’re interested in one, make sure to read the Fitbit sense specifications for a more in-depth understanding of the product.

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 14 km. 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. As long as they have a good internet connection they’ll be able to take part. If they don’t, then they may want to check out some suddenlink internet plans or ones like it, because we do not know how long we’ll be in lockdown and our internet will certainly be our saving grace on those bad days.

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, they take them into account themselves, too. For example if they have sore elbows, they use some of the Top Elbow Pressure Sleeve for Elbow Pain, to make sure they reduce the risk of further injury. I do much less rigorous sessions on them to ensure this too. Nothing can stop them!

During the lockdown I think the running also helped me open up another side of me, which my close friends, who know me well, 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, resistance band, or Yogalates classes, register here today.

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

Stay healthy and fit in 2021!

Order my The Rocco Band pack


Rocco x

Register to join my Zoom Pilates Classes today

4 Tips to Keep Fit During Isolation

I’m here for you:)


I’m here for you. Happy Training Rocco

Social distancing or self-isolating continues. Here are some tips for staying fit and healthy — both in mind and body

Tip 1. Home Fitness Program. Stick to your home workout routine

Roccos Pilates classes are live Zoom


Rocco Sorace is now offering live Zoom pilates classes only$10 pp

Top Ten Home exercises – 30 seconds intervals by 4 rounds – Home resistance 20 minutes program – 3 times a week

Basic Squats  30 seconds

Chair Tricep dips 30 seconds

Plank 30 seconds

Sit ups 30 seconds

Wide squats 30 seconds

Pointer 30 seconds 

Side Plank 30 seconds

Side Plank on the other side 30 seconds

Lunges 30 seconds

Static yoga Squat hold 30 seconds

 Repeat  4 rounds.

Remember to use my stretch download after this workout. link

Tip 2. Head outside. Try walking or jogging in the back streets were is it less busy.

Aim for your daily 10,000 steps per day. 

If you are starting to run, please check my link how the running best techniques to prevent injuries.

Tip 3.Try online fitness classes or live Zoom Pilates .Checkout my own YouTube link.

Tip 4. Remember to maintain your healthy eating plan and watch your diet and limit your alcohol consumption. My tip! No alcohol from Monday till Thursday and watch the body fat drop off your belly.  

Eat the right foods at the right times to help manage and reduce stress. This will keep your metabolism ticking over all day and you will minimize peaks and troughs in energy … You should aim to reduce your intake of alcohol, sugar and salt. Good luck and check out my Zoom classes

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


Lose weight and tone your body fast

kout that gives you results fast.


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