EQ BOOTCAMP!... TBC Gym + LaVanda Elite present EQ BOOTCAMP Get access to the best available training methods and knowledge currently on the Sydney group training market; learn about KettleBells, PowerBags and Battling Ropes.. Be involved in a 26 week – Education ‘Healthy Lifestyle’ program: Designed to ensure healthy habits are not just ‘attempted’ as a fad, rather incorporated into genuine lifestyle change! And get access...

The Fascia and Muscle Link... Holding It All Together Fascia is connective tissue that surrounds all of the structures in your body, from head to toe. There are three primary types of fascia: superficial, visceral, and deep. Superficial fascia surrounds areas such as your face, neck, and sternum. Visceral fascia, as the name implies, suspends the organs in your abdominal cavity. However deep fascia is where this topic gets interesting. Deep fascia...

Glute Activation and Exercises: How to Optimize Po... Power comes from the hips: your posterior chain. It consists of your lower back, hamstrings, calves & glutes. A strong posterior chain is important for Deadlifts, Squats, Power Cleans, jumps, sprints, … Excessive sitting shortens your hip flexors. This stretches the opposite muscles: your glutes. They become dormant. You can’t fire your glutes properly anymore. The solution is glute activation exercises. Here’s...

Results in 30 minutes? The 30 Minute Metabolic Bla... Q: Are you training to LOSE WEIGHT, BUILD MUSCLE or simply LOOK BETTER? If you answered yes to either of these (most of you did)… dropping your body fat % is essential; you really need your metabolism to be doing its job. And if you are like most gym users…. that metabolism needs an absolute shake up!! There are 24 hours in the day; losing fat is not dependant on the amount of calories you burn in the 1 hour you...

Finishers to get you SCREEEEEAMING!... I’ve heard it said “if you feel the need to put extra exercises in at the end of a workout, then you just haven’t worked hard enough”, and although that is true to an extent e.g. doing some bicep curls on the end of a big back workout, every now and then you need to send your body a message!!  I like to send my body the message “you’ve been s*#t today, and you’re not getting away with it”.  Harsh,...

Interval training. Why you NEED to be doing it!... This might sound a little in depth, but PLEASE try getting your head around this.   This type of training applies to nearly EVERY different goal out there. . Firstly, what is the metabolism? The metabolism is a set of chemical reactions that occur within muscle tissue, essentially breaking down energy (calories) and using it for different purposes within the body.  You may have heard people speak about their ‘metabolic...

Program Guidelines... Phase 1 – GPP/Hypertrophy Phase Length Of Phase     Sets     Reps     Load (%1RM)     Rest Interval (between sets) 4-6 Weeks     4-5     10-20     50-65%     1-2 Minutes Phase 2 – Strength Phase Length Of Phase     Sets     Reps     Load (%1RM)     Rest Interval (between sets) 4-5 Weeks     4-5     4-6     75-85%     3-4 Minutes Phase 3 – Power Phase Length...

Recipes... INGREDIENTS 2 cups rolled oats (organic preferable) 1 cup 100% or freshly squeezed apple juice 1 cup grated apple Half a cup natural yoghurt Juice of half a lemon 1 tablespoon honey 1 cup chopped mixed berries, strawberries, blueberries, raspberries and sultanas 1 tablespoon of LSA or sunflower seeds METHOD Soak oats, seeds and nuts in apple juice. Leave in fridge overnight. When ready to serve mix through yoghurt, fresh...

The Pelvic Floor Muscles... The pelvic floor muscles are frequently overlooked, even though they are one of the most important muscle groups in the body, contributing significantly to the role of sexual response, child birth and support of the bladder, womb and bowel.  Weakness in the pelvic floor muscles can lead to stress incontinence, a particularly devastating condition that occurs in more than one in three women between the ages of thirty...

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...