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...

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...

Core Strength Training – Not Just About Your... Core strength training may be a relatively new, buzz term in the fitness industry but coaches and athletes have understood its value for many years. The core region consists of far more than just the abdominal muscles. In fact core strength training aims to target all the muscles groups that stabilize the spine and pelvis. It’s these muscle groups that are critical for the transfer of energy from large to small...

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...

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...

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...

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...

Functional Fitness... A.D.A.P.T All Defensive and Power Training. ADAPT is a multi disciplinary defensive tactics and power training platform. Designed to bring an active person to maximum power output in 36 weeks. The defensive component can be completed in 12 weeks. Defensive Tactics is normally taught to law enforcement, military and interested personnel. To partake in these programs there are physical entry requirements. Power Training...

Muscle Elasticity... What is muscle elasticity? Well, if you were to cut out a muscle, put it on the table and stretch it, you would see it shrink back a bit. In plain physics, it’s a natural ability of some things to recover the original form upon the removal of the force initially applied. However, a human and his body is not all physics, it’s physics, chemistry, biology, psychology and all that good stuff, and last time you...