Rocco Sorace Interview on Fitness Pilates
Fitness Pilates: Intermediate Workout & Fitness Pilates: Advanced Workout
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 Focuss Fitness and a qualified personal trainer, Rocco aims to help people get fit at home with his three new fitness workout DVDs, Fitness Pilates - Intermediate Workout, Fitness Pilates - Advanced Workout and the Mind & Body Boot Camp. Fitness Pilates: Intermediate Workout & Fitness Pilates: Advanced Workout
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)
Mind & Body Boot Camp
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 kick boxing, 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.
Rocco Sorace: is a Melbourne-based celebrity fitness and lifestyle trainer who shares years of health & fitness experience. Most of us are aware of the benefits of living a healthy lifestyle but find it difficult to manage the fine balance between our work lives and our personal lives. Rocco, director of Focuss Fitness and a qualified personal trainer, is set to make the transition to a healthier lifestyle much simpler.
"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.
Running Time: 80mins
Rocco Sorace Interview on Fitness PilatesHow does your DVD 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.
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.
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 everyday. 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!
"I can't get to a gym" or "I don't like gyms!"
Many people simply don't like gyms, as they can be a little daunting, particularly if you are new to exercise. Let's face it, being surrounded by muscle-bound Arnie look-alikes, and women who look like they should be on the cover of a magazine, can be slightly intimidating! The good news is, these days you don't need a gym to keep fit. You have the option to hire a Mobile Personal Trainer who will travel to the destination of YOUR choice and provide training programs catered to your specific needs and goals. Mobile training can also be highly convenient for busy Mums who can't leave the house for long enough to visit a gym, as trainers will happily provide a workout in the comfort of your own home.
Boot camps are also ideal for those of you who would rather avoid the gym, as they present the opportunity to workout in a number of different environments. They are also a fantastic way to get the results you wanted fast, as there is ongoing support and a high level of motivation from the trainers.
"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: Sculpt muscles: Toned and strong muscles occur through the use of the body as its own resistance versus lifting heavy weights. The key here is more reps with less weight.
Focus on core strength: Keeping the core muscles engaged will provide a base for working other muscle groups. A strong core means a healthy back and a good foundation. Pilates improves posture through alignment of the spine and increases strength of muscles in the back.
Use your breath: Breathing is key to guide your exercise routine, sending breath and relaxation to the muscles creating endurance. Breath can aid in regulating and maintaining your posture leading to increased toning and strength.
Eat and drink well: Proper nutrition and hydration are essential to toning the body without adding bulk. Drink at least 8 glasses of water daily and never skip a meal.
Relaxation. Mind/body fitness incorporates the importance of relaxing, stretching and restoring the muscles pre and post workout.
Where do you see woman going wrong with their exercise and eating plan?
Rocco Sorace: Bulking up muscles is often over-developed and can lead to spinal misalignment, shortened and strained ham strings and back muscles. With proper alignment techniques we can safely discover the strength of our bodies without causing injury. Skipping meals, water and not eating enough protein e.g Fish, tofu, chicken or lean meat
How can females tone instead of creating too much muscle?
Rocco Sorace: Over the years the word "tone' has come to define the look of the body. When we see a well sculpted body on a magazine cover or walking the beach the word that is used to describe this attribute is "toned". The opposite or possibly undesired look is "bulk". This word is associated with "big" or can mean "to take up room". So, no wonder "toned" has evolved to be the more desired look. Over training with weights or exercising without proper stretching can lead to bulk muscle mass. In terms of what is healthiest for our bodies, toning versus bulking up is the key to creating long lasting, healthy results.
What are we talking about exactly?
Well, Pilates is a great program that helps to create long, strong and toned muscles. The exercises are designed to lengthen and tone rather than shorten and bulk up muscles and to stay strong without adding that bulky look.
It is necessary to perform exercises that create a healthy, toned body. A body that is both flexible and strong, lean and long and all the while fit for athletic endurance. Exercises that are used by athletes as well as novices to work toward an overall healthy lifestyle. Shortened, bulked up muscle is often over-developed and can lead to spinal misalignment, shortened and strained ham strings and back muscles. With proper alignment techniques we can safely discover the strength of our bodies without causing injury.
What are the best exercises to slim the arms and legs?
Rocco Sorace: Compound exercises such a Pilates, push-ups higher rep x3 sets Squats and step ups higher reps.
Australians have trouble creating a work/life balance, how can you suggest Australians find time for fitness?
Rocco Sorace: Start by reclaiming some of that time that has mysteriously been lost. Steal five minutes here and there and use the time to do strides or 4 sets of squats, several times a day, and stretch any chance you get. Breath in while raising the arms and out when lowering. Go slow and smoothly.
Stretch and warm up while sitting in your office chair. Reach your arms overhead and down along your sides. Gently roll your neck from side to side. Shrug your shoulders and roll them forward and back. Let the tension dissolve and prepare yourself for a lunch time workout!
Lunch Break Fitness Ideas
If you work in place where you can walk during lunch, do it at least three times a week.
Take the stairs instead of the elevator
Buy a step counter and attach your own Personal trainer and aim for 8,000 to 10,000 a day.
Start a fitness lunch time Pilates class in your office.
Hire a fitness trainer for a 45 minute Pilates workout once or twice a week. Remember you don't get hot and sweaty and it's a great foundation to get motivated for walking.
TV Commercials Fitness Ideas
Commercials run on average for about three minutes.. Why not do three minute exercise segments, or exercise and watch TV? What can you do in three minutes?
Strength Dumbbell Exercises
Why not have some fun? While doing the dishes or getting ready for work put on your favorite music and dance for 10 minutes. Don't look now, you just got a workout.
I've heard you have a five-step program to six-pack-abs; can you share the five steps?
Rocco Sorace: Well, first of all most of us know that great abs don't come easy. By now we have all heard the news that hundreds of crunches will not melt away the fat layer covering our abs. Pilates is famous for developing strength, flexibility and coordination, not to mention flat abs and the exercises can be appreciated by everyone from athletes to seniors.
To begin the journey from fat to flat follow these 5 steps to guarantee that the journey leads to success. This strategy is a recipe to get you on track to six pack abs. Remember that healthy, strong muscles are happy muscles. Learning and discovering the steps to incorporate this recipe ensures a body we all desire.
The following seps are designed for a six week jumpstart to flatter abs. Using the 5 tips below you will find yourself lean and strong before you know it!
Talk to your doctor before beginning a new exercise routine. It is always a good idea to get permission from your physician! Even if you are healthy, if you have not exercised on a regular basis this is a great time to get a physical. It is a good measure of your success to look back on your pre-exercise physical and compare results.
Get your heart pumping! The secret ingredient in this recipe is cardio and more cardio. Spice it up with intense cardio! In the first week to burn fat you need to spend twenty to thirty minutes doing cardiovascular exercise. Jump on the treadmill, bike or get outdoors for a power walk at least three times a week.
Increase the cardio intensity during weeks 3-4 to forty five minutes each session. Picking up the pace during your power walk from 3 to 4 miles per hour can double your benefit. If you cannot find 45 minutes to dedicate to a power walk, break it up throughout the day. 15 minutes in the morning and at lunch, then another 15 after dinner. It all adds up!
Add interval training to weeks 5 and 6. Interval training is a great way to keep exercise interesting and fun. Try switching from treadmill walking to sprinting for 5 minutes. Of if you are walking outdoors, look for some stairs to climb or add lunges to mix it up!
You are what you eat! The recipe makes the meal. The meal is responsible for what our bodies use for fuel and what it stores as fat. The key to burning fat is providing the right fuel at the right time. Don't skip meals and be sure to eat as much natural food as you can, free of preservatives, artificial flavors and colors. Breakfast is the most important meal of the day and remember to drink at least eight glasses of water each day to stay hydrated.
In addition to the cardio workout a Pilates program is designed to refine and define the exercise routine. Pilates works the rectus abdominus muscle (six pack), external and internal obliques (side abs), and the muscle known as the transverse abdominus( the inner layer abs). These deep abdominal muscles help to support and flex the spine. Good conditioning is required not only to protect the spine and lower back but also to ensure good posture. Pilates exercises will target these muscles and create the long, lean and strong six pack abs we crave.