What’s happening at LaVanda Elite

Have you ever had time to sit down and think where am I headed in life, what direction am I heading in and is this the direction I want to move toward?

What has inspired me to choose this path was it my idea or was I influenced by someone else. Are you a leader or a follower?

LaVanda Elite started with one PASSION and that is to help others find something within themselves that will improve their QUALITY OF LIFE no matter how big or small.

We all are Passionate about something; we just need to find it within our self the one think that we are truly passionate about.

So now, I take you on a journey to see the Passion for what I have chosen.

It now brings me to publish LaVanda Elite’s first newsletter.

Every successful person needs to have certain processes in place. If you want to be more successful in life, building on already great relationships with other successes is the key.

Some great traits are as follows;

Be a great listener

Think differently and set big goals

Be a little obsessive about everything every day

Enjoy what you do

Be passionate

The 6star service that LaVanda Elite provides for clients are set high to help clients achieve their goals while having an extraordinary experience.

So lets start with investing in your health;

Values, all society is based on values; I ask you is value to you, material wealth or is value your Health & what is the value of material wealth, compared to the value of your Health?

What do you consider to be the most Valuable thing in your life right now?

We at LaVanda Elite pride ourselves in delivering an experience that you will remember forever. Our Performance Coaches are rated in the top 1% of Trainers around the world.

Coaching Is The Ultimate Accelerator to achieve success.  Having a LaVanda Elite Performance Coach provides a road map to success and keeps you on track.

Now let’s get to the nuts and bolts!

The Pain free Challenge

Injury, Prevention is the KEY,

When last have you had a bio-mechanical assessment?

This allows your Coach to address the areas of concern by way of creating a road map for your success. Your Coach will design a performance plan tailored to fast track your results.

To eliminate pain, what do you treat, the symptom or cause?

How many times have you had an injury that has been reoccurring and causing you endless amounts of stress and or discomfort?

We at LaVanda Elite prioritize the comfort of our clients, we are totally committed to tracking down the root cause of your problem


Exercise of the Month: Deadlift

The reason for the chosen Deadlift,

The deadlift is the most basic and king of all lifts there is, the following muscles involved are as follows:

 Erector Spinea, Gluteus Maximus, Hamstrings, Quadriceps, Abductor Magnus, Torso, Abdominals


Nutrition Tip: Water H2O   

Keeping yourself well hydrated is a key consideration for achieving optimal health and maximizing exercise performance. Our bodies consist of approximately 70 percent water and a drop of just a few percent can result in adverse symptoms. The reason for this is water is needed to control body temperature as well as for the delivery of nutrients and excretion of wastes. Water also forms the medium in which the body’s many chemical reactions occur.

How do you know if you are hydrated?

Despite common misconception, thirst is actually an imperfect measure of how well hydrated you are. By the time you are thirsty you can be already dehydrated by half a liter or so. Therefore, thirst cannot be relied upon to monitor hydration status. A better way to keep check on your level of hydration is by monitoring urine output. The motto here is, ‘Don’t go for gold!’ When fully hydrated your urine should be clear and odorless – although vitamin B2 can give a bright yellow appearance.

What is the best way to stay hydrated?

On average your body loses approximately 2.5 liters of fluid everyday, which equates to around eight glasses of three standard drink bottles, which is why we should aim to drink each day. Obviously your fluid requirements increase substantially in hot weather and during times of high activity. During such times your fluid intake should increase accordingly.

During exercise fluid loss through sweating is often in order of 800 milliliters (ml) to 1.4 liters per hour (approximately three to six glasses), although sweat rates of up to three liters per hour have been recorded. It is desirable to match your rate of fluid consumption with your rate of sweating. It’s interesting to note that voluntary drinking only replaces about two-thirds of the body water you lose to sweat. Therefore, making a purposeful attempt to stay hydrated is necessary. It is recommended 1 liter of water per 25kg of lean body weight be consumed. Obviously, in order to keep hydrated you need fluid to be accessible, so be sure to keep a drink bottle on your desk, in the car and with you when you exercise.


Turkey Meatloaf

1 kg turkey mince

½ large Spanish onion (diced)

½ cup oats (finely ground)

1 large grated zucchini

1 large grated carrot

4 tablespoons tomato paste

2 tablespoons chili flakes

1 egg

Salt and pepper to taste


Pre heat oven to 180˚.

Mix all ingredients together.

Pour into a greased / non stick loaf tin.

Cook in moderate oven for  approx. 1 hour.

Article:  Oxygen Your Life Depends on it.

Breathing is not an optional activity. It is the first thing we do when we are born and the last thing we do before we die.  Breathing enables us to bring oxygen into our body and it is oxygen that plays a vital role in the functions and our metabolic processes. Most people don’t associate a lack of oxygen with deficiency problems. Nothing could be further from the truth. Oxygen plays a primary role in our health and well-being.

Oxygen plays a vital role in the energy metabolism of living organisms.  

We all know what happens when something stops us from breathing. It takes only three minutes before we become unconscious and an average of seven minutes before we die. Beyond anything else this underscores the critical need for the body to have an uninterrupted supply of oxygen. Just as critical is the body’s need to get rid of the carbon dioxide that has formed in our blood cells which we breath out of our mouths as waste product.

We are carbon based creatures our nutrients contain carbon molecules which we our body breaks apart to extract the molecular energy. We use this energy to run our metabolism. We take in oxygen through our nose and mouth into our larynx, and from here into enters the lungs where it is absorbed into the bloodstream through the capillaries. This continuous metabolic process is responsible for the building of new tissue, converting food to energy and reproduction.


Most people use only 20% of their lung capacity. 70% of elimination of waste from our bodies is through breathing  Oxygen concentrations in some major cities measure as much as 30% below normal 90% of our energy comes from oxygen Our brain is 2% of our body mass but uses 20% of our oxygen We breathe around 21,000 breaths a day

Better Breathing

Knowing how to take a full, deep breath is true-life skill. A full breath cycle transmits life-giving oxygen to every part of the body, gets rid of waste gases such as carbon dioxide, and stimulates the spine and internal organs.

The diaphragm is the main muscle for breathing and is located between the chest and the abdomen. The diaphragm moves down as you breathe in, making the chest size larger so that air can flow into the lungs. When you breathe out the diaphragm moves upward and reduces the chest size so that the air is pushed out of the lungs. Breathing correctly helps your airways stay open longer as you breathe out. If you empty more of the old "stale" air out of your lungs, you will have more room for "fresh" air when you breathe in. In addition, correct breathing lets you use less energy to get air in and out. 

Our posture has a big impact on the amount of oxygen we are able to take into our bodies.  When we breathe in it is important that our chest expands to its full capacity. If our posture is slumped are shoulders are rounded we constrict the space for chest to expand.  The key to good breathing is maintaining a neutral spine, the position that maintains the natural curves of the spine.

10 Better Breathing Tips

Improve your posture. Learn how to stand tall.

Aerobic exercise strengthens the heart & assists your oxygen intake.

Have plenty of access to fresh air.

Breath deeply

Fill your lungs every time you breathe

Breathe through your nose

Breathe slowly

Practice breathing meditation

Keep your weight down.

Give up smoking.