Tips on how to be fit, healthy and live a long active life

Everyone of us wants to be fit, healthy, and live a long active life. Right? But what do you do for it?

Well, we all know, that a healthy person doesn’t smoke, is at a healthy weight, exercises, and eats healthy. Sounds simple, but those who have tried changing their habits know how difficult it could be. Some people decide to make drastic changes, but when they face difficulties, they just lack motivation and give up.

The secret to healthy living is making small changes: a glass of water in the morning, more physical activity, optimistic point of view – these are just a few simple ways to improve your lifestyle. You should also always have health insurance so that in the event of an emergency, your medical costs are fully covered. This site,, outlines the benefits of having health insurance membership, which can save your life when you really need it. Small changes lead to big results!

1. Drink a Glass of Water in the Morning

Wake up in the morning and drink one glass of room temperature water first off. You can put a slice of lemon or lime in the water if you don’t like its natural taste. Water helps to clear our system, bring on metabolism rate, and flush out the toxins. Some people even say that it helps to reduce weight!

2. Sleep Enough

Lack of sleep makes you feel tired and angry, you can’t concentrate. Lack of sleep can damage your physical health (especially heart) as well. Some studies have shown that 8 hours of sleep per 24-hour period is the average requirement for adults. But all people are different and the need for sleep can range from 6 to 10 hours. If you feel sleepy from 4 pm and 6 pm, you probably do not get enough rest. Although busy lives and responsibilities can get in the way of having a longer sleep, it is important to try and make time for a good sleep. If you struggle to sleep, it might be worth considering changing some things to see if they help you to sleep for the recommended time. It could be a good idea to consider checking the age of your mattress. If the mattress is older than 7-10 years, it should really be changed for a new one as this could be the reason that you’re struggling to get a good sleep. By visiting a company like Simba, people should be able to find a comfortable mattress that will help them to fall asleep easily. Hopefully, this will help people to remain comfortable in their beds, allowing them to sleep for longer. It’s so important to try and get a good night’s sleep every night, so make sure you’re doing all you can to get those hours in.

3. Stretch in the Morning!

Instead of snoozing in the morning, you can use your time more wisely. Stretch your back, your legs, your neck. It will wake your body from sleep. Stretching in the morning increases blood flow to your muscles providing an extra shot of oxygen and preparing them for a new day. Practicing yoga is another good way to strengthen the muscles. Yoga involves a lot of stretching and if you’re a newbie in this field, you might want to check websites like to know more on how to stay fit using natural methods.

4. Take a Daily Walk

We all know about the advantages of physical activity, but most of us have neither time, nor desire to exercise. Use the stairs as often as possible instead of the elevator, take a walk with your friends, walk your dog a bit longer, than usually – use any possibility to be more physically active. Researchers say, that people only need to walk up to 19 km per week or for about 125 to 200 minutes per week to improve their heart health

5. Make Social Connections.

It is said that lonely people are more likely to become ill and die younger. People who have no friends are more stressed, depressed and often less physically active. Moreover, experts say that how socially connected a person tends to be is one of the most important ways of predicting his health and independence in later years

6. Study Ingredient Lists of Your Favorite Products.

The product’s ingredient list is very important as it shows you whether the food you’re about to buy contains unnatural and unhealthy ingredients. There are hundreds, maybe even thousands of unhealthy ingredients on the market and it is almost impossible to remember all of them. Luckily, you can find a lot of information on the Internet about them, so study all of your favorite and most common foods, cosmetics, and other products you buy. Harmful ingredients may cause various diseases, allergic reactions, and even cancer

9. Find New Activities!

Pick up a new activity involving the whole family and friends such as hiking, group sports, skiing or riding a bicycle. Finding a hobby can give you enjoyment and reduce stress. You’ll also start meeting people who have the same interests as you and may make some new friend

Enjoy your new hobby and remember – happy people live longer!

10. Love Your Life!

Relax! Don’t get nervous and angry because of the trivial things. Don’t be too serious. Smile, love others, and always look on the bright side of life!

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

Corporate Wellness and Fitness: We focus on the health and wellbeing of your employees

Contact us now

0412 519 485

Email us

[email protected]

Corporate Fitness


We FOCUS on the health and wellbeing of your employees.


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


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.



Call us

+61 412 519 485

Email [email protected]

How to Self-Publish your own Book

Tips on how to self-publish your own book

Eat Your Way Slim Recipe Book by Rocco Sorace ST KILDA PT

By Rocco Sorace

Why I wrote a cookbook?

I have worked in the fitness industry for over ten years, watching people’s behaviour when it comes to food and exercising. I have always held a keen interest in combining healthy eating with a positive exercise routine. Publishing my own healthy lifestyle cook book was a long held dream of mine.

In my teenage years I realised that I had a strong passion for cooking. My mother’s love and passion for food made a huge difference to the way I approach food today. She taught me all the tricks of the trade, especially when it came to using fresh produce and cooking up a storm in the kitchen.

It’s not just the food that’s important, it’s the whole process of trying new recipes, growing your own produce or going to your local market and gathering the freshest ingredients you can find (not to mention, gathering friends and family together to share a meal).

I am quite lucky, having a garden full of self-grown vegetables at St Kilda’s community garden. The ‘Veg Out’ community garden is more than just a garden; it‘s a social hub, great for exchanging recipe ideas with the other gardeners.

In 2006 I decided to self-publish my first cook and lifestyle book; “Good Food Good Life”. At the time I didn’t realise how much work was involved in creating my own healthy lifestyle cookbook. Looking back, having the backing of a respected publisher might have been easier but I’m really grateful for how things have played out. Visit if you are currently on the hunt for hardcover publishing options.

So here are a few useful tips to consider if you are thinking about self-publishing:

• You will need self-motivation and a lot of passion.

• Create an idea and believe you can do it! Start telling people about it to create a buzz – this holds you accountable for finishing the book.

• Map out a plan and theme for the book. Do your market research and spend some time in the bookstores to see what covers and designs stand out from the rest.

• Source an experienced and professional photographer. First impressions are everything in this highly competitive market, your front cover should stand out. Discuss your goals with your photographer before the photoshoot.

• Many self-publishers are choosing ‘Print-On-Demand’ companies, which promise publication at low fees. You might also use services like book printing to get your book printed and delivered in as little as three days. However, be mindful if you choose a POD company, as neither bookstores nor libraries will generally buy a POD book. Also, if the deal they are offering looks too good to be true then it probably is!
• Invest in a graphic designer that understands your vision and you connect with. The front cover should be eye-catching because you are competing with a lot of other books in the same category. You want people to buy yours!

• Ensure that your book is edited by a professional. It pays to triple-check your copy. Looking professional is the key to earning the trust of your readers.

• Take on the role as a professional publisher. Nothing is more embarrassing than finding reviews of your book on Amazon that complain about typing and grammar errors in your work.

• Search for a printer that specializes in printing similar books. Digital is useful only for a very small amount of print books, such as for gifts or a book launch party – if you plan to sell e-books.

• Think about publishing your books in a variety of different formats when the time is right. For example, printing a wire-bound book, from somewhere like Printivity, ( is becoming increasingly popular amongst authors of cookbooks and it could help to drive your sales forward in the long run too. But of course, getting your book printed first should be your first priority.

• Buy an ISBN barcode number. ISBN is the International Standard Book Number and every book sold in bookstores, and at most online retailers, must have an ISBN. They are the global standard for identifying titles and are used worldwide as a unique identifier for books.

• Don’t wait to start marketing until your book is finished. Start once you have completed your first draft with the graphic designer. Take advantage of social media to plug your book.

• Self-publishing can pay off in the end but you need to have your entrepreneurial hat on, or ask a friend who is good in marketing for advice.

• Any project seems daunting before you begin, the main kick start is just to start the project.

• Enjoy the journey and don’t rush your project.

Follow these tips and you will find the road to success as an author and publisher so much smoother! Best of luck in self-publishing your own book.

Check out Rocco Sorace’s second cookbook ‘Eat your way Slim‘ and his five fitness DVDs at

Rocco Sorace is an Australian-based inspirational Pilates fitness trainer, DVD presenter and home cook who is proud to announce the launch of his second cookbook: Eat your way Slim.

Eat your way Slim accompanies Rocco’s successful fitness DVD range with the aim of helping people understand that healthy eating can be convenient, simple, and most importantly taste great. In fact, Eat your way Slim explores a diverse range of recipes that are easy and stress-free to make.

Rocco states that “being healthy 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, Rocco experienced how important good fresh food is and how food is the nucleus that brings family and friends together.

Rocco has incorporated the SlendierSlim range in his cookbook as it is a low-calorie and low-carb pasta, rice, and noodle range made from an ancient Asian root vegetable called Konjac. SlendierSlim enabled Rocco to lose 5 kilos in 5 weeks – in time for filming his 5th DVD, The Body Transformation Program.

Paperback EAt your way slim bookcook on SALE

St Kilda Mobile Personal Trainer

St Kilda Mobile Personal Trainer, Rocco Sorace helped client- Louise reached her goal. Going from a Size 14 to a Size 8 in just 12 weeks.

“Rocco the St Kilda mobile Personal Trainer has changed my life forever; in just 12 weeks I have gone from a size 14 to a size 8, in total losing a staggering 10 kilos. My weight loss has turned my life around, giving me the confidence to achieve any thing in life.”


Congratulations, Louise!

“Rocco has changed my life forever; in just 10 weeks I have gone from a size 14 to a size 8, in total losing a staggering 10 kilos. My weight loss has turned my life around, giving me the confidence to achieve any thing in life.

In the past I have tried various diets but found it hard to maintain my weight. Rocco did not put me on a diet but instead introduced me to a healthy lifestyle change, consisting of a healthy eating plan along with regular exercise. Rocco has taught me that you don’t need to go without and that in fact you can eat what you like as long as it is in moderation and you are doing daily exercise.

Rocco is not your average Mobile personal trainer, he goes that extra step to ensure that he has the right training program to suit each client individual needs. Rocco even took me grocery shopping and to a number of cafes to show me the range of healthy options that are available.

Rocco not only focuses on your weight loss but looks at the long term benefits foods have on our body, such as the benefits of choosing to eat organic food.

Unlike a diet, this is a lifestyle change and something which I will always practise. Exercise and healthy eating is not something I think about – it is now a part of my daily routine.

Rocco is not just a mobile personal trainer but also a companion who will guide you every step of the way until you reach your weight loss goal. Training with Rocco was the best thing I ever did.”


“We come to you!”

St Kilda Mobile Personal Trainer, Rocco

Flat Stomach Fast…

Flat Stomach Fast…

If you want to prepare yourself for the summer or just want to always look good no matter the season, follow our simple and basic 5 tips for a flat stomach. You won’t believe how some easy things to do and some simple routines to keep impact your body in a powerful way. You won’t look just good, but you will also be healthy, which is very important.

1. Drink lots of water
Water is very important for hydration of our body and for cleaning the toxins out of it. Specialists say that you need around 8 glasses of water per day (that is almost 2 liters). Besides hydration, it helps with burning the excess fat of and you won’t be tempted to overeat, as drinking lots of water helps you feel full.

2. Don’t overeat
Maybe you have a busy life and you barely have time to eat, and when you get to it you overeat from hunger. Put yourself on the first place and no matter what is happening in your life try to eat around 5 small meals per day. Even snaking from time to time can be good, but be careful what you take in, avoid simple carbohydrates. Our body needs vitamins and minerals and also proteins as eggs, meat and fish.

3. Run, exercise and walk when you can
Even if you can’t go to the gym, go out and run! Run 15-20 minutes per day, do some stretching, breathe some fresh air. If you don’t have ambition, take a friend with you, you’ll have fun and they’ll thank you too. Don’t forget to walk when you can, don’t take the car to go just 1 kilometer with it to visit your friend. The abs in the picture below are also a very good idea

4. Eat healthy
Take white flour out of your diet, eat more whole grain products. Avoid unhealthy sugary drinks and beers. Eat cucumbers, do an easy detox diet, drink lemon water and take the fast food and sweets out from your diet.

5. Be happier
The last tip is to be happy and laugh from the depth of your heart and stomach. Be positive and you will change the way you see life, enjoy family and friends and find good things in the worst situations. Laugh with passion, laugh hard from your stomach and you will enjoy an awesome life and a flat stomach!


Due to the sedentary nature of many occupations in developed countries, many people now lack physical activity in their everyday work. According to McEachan, Lawton et al. (2008) this lack of physical activity can lead to work-related illness and prolonged recovery as well as increased morbidity and mortality. However, they also highlight that the workplace can be an ideal setting for health promotion as the majority of adults spend approximately 8 hours a day at their workplace, offering an efficient way to engage people in physical activities.
Workplace physical activity initiatives are a good investment as employees’ health is directly related to the costs of sick leave and absenteeism. According to the World Health Organisation (WHO) workplace physical activity programs can reduce sick leave by up to 32% and increase productivity by up to 52%. Poor employee health and absenteeism is costing Australian businesses 7 billion dollars annually (Medibank Private, 2005). Active workplaces are seen as being more socially responsible and improve corporate image


Happy client

Pilates is very enjoyable and a great alternative to sitting at your desk!!

Pilates helps improve muscular and postural strength which is ideal when working in this environment.

Rocco’s relaxed approach and enjoyable sessions make it a great way to spend your lunch break on a Monday afternoon.


Human Resources Coordinator

Murdoch Childrens Research Institute

The Royal Children’s Hospital
Work- Place Fitness Classes Offer
Call Us For Your Free Trial Class 0412 519 485