Protein bars... Ingredients 1 cup barley flakes or oats Half a cup pumpkin seeds (pepitas) Half a cup slithered or raw almonds chopped Half a cup coconut Half a cup sesame seeds 1 cup ground almonds Half a cup dried apricots or apples 1 tablespoon olive oil 3 tablespoons protein powder (vanilla) Half a cup of tahini 2 egg whites (optional) Half a cup of honey (or rice or 100 % maple syrup) Half a cup of apple puree Directions Add honey...

Special Summer Offer!... 2 weeks FREE membership plus 2 FREE personal training sessions. Sydney’s most exciting gym has joined forces with the best trainers in town and want you to come and experience TBC Gym and the LaVanda Elite Personal Trainers! Programs to suit all: Fat Loss Strength Training Exercise Rehabilitation Circuit Training Achieve your goals through: Indoor rock climbing Kettle Bell training Altitude training Circuit Training Apply...

Functional Fitness Training... LaVanda Elite holds Functional Fitness Strength Training courses most nights of the week. Functional strength training should be thought of in terms of a movement continuum. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. All of these activities involve...

Functional Fitness Training Gallery... See below for some great pictures from one of our Functional Fitness events. Functional strength training is the ultimate all round power workout designed to hit the core by training the lower body while working the upper body. The primary goal of functional training is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular...

Char-Grilled Salmon with Avocado... Ingredients 6 (1.1kg) salmon fillets 2 medium (500g) avocados, sliced thickly 1 medium (170g) red onion, sliced thinly 2 tablespoons chopped fresh dill 2 tablespoons drained baby capers 100g rocket Lemon Dressing 2 tablespoons lemon juice 1/3 cup (80ml) extra virgin olive oil salt and freshly ground black pepper Method Heat a lightly oiled  pan (or barbecue). Add salmon, cook for about 4 minutes on each side or until...

Healthy Breakfast Muesli... Ingredients 2 ¼ cups (200g) rolled oats ½ -1 cup rolled bran ½ cup wheat-germ ½ cup sunflower seeds ½ cup pumpkin seeds ½ cup slivered almonds ½ cup hazelnuts ½ cup maple syrup ½ cup honey Optional- your choice of dried fruit ¼ cup dried figs, (try and get the Persian) or dates ¼ cup dried apricots, chopped ¼ cup raisins or sultanas ¼ cup chopped crystalised ginger Directions Preheat oven to 180°C. Place...

What to Expect…... Do you feel like you are not fulfilling your true potential when working out? You will find it hard to keep fit, work out and gain strength if you’ve got poor posture and/or spinal misalignments. It causes physical trauma to your body which can slow down your progress. Don’t despair! We recommend you get your spine checked out at a Chiropractors. The results may be drastic… it can speed up your results in your...

Gluten Free Breakfast Pancakes... Ingredients ½ cup buckwheat flour ½ cup rice flour 1 teaspoon baking powder pinch of salt 1 tablespoon caster sugar 1 organic egg, lightly beaten 1 cup soy milk 2 tablespoons extra virgin olive oil or organic coconut oil Vanilla soy yoghurt, to serve blueberries to serve Directions Sift flours, baking powder and salt into a large bowl. Stir through sugar. Combine egg, milk and 1 tablespoon of the olive oil in a jug....