About Us

About Us

Tommy and Marlie Du Rand

Tommy and Marlie Du Rand


My name is Tommy Du Rand and I am the director of La Como Club. This blog is designed to provide quality information to those of us who wish to live well in the pursuit of optimal wellness. I welcome you to participate in the discussion and share your thoughts. My team of Fitness Professionals and myself has a genuine passion for helping people. Our clients look better, feel better and are more successful in all aspects of life. We strive to provide scientifically proven programs, coaching and education that allow people to reach optimal wellness. Be sure to sign up or follow us on Facebook.

Our Mission

La Como Fitness Club mission is to become the number one choice by people who want to take control of their health. We will provide the knowledge and the education necessary to live healthier and happier lives by promoting science based, clinically proven wellness programs that focus on proper exercise, nutrition and scientifically proven supplementation. Through our efforts we can and will create healthier and happier communities.

Our Vision

To facilitate the process of helping people better themselves by improving their holistic, physical and emotional qualities of life.

Our Beliefs and Values

La Como Fitness Club is based on the belief that healthy employees are more productive and efficient employees.

Here at La Como Fitness Club, we also know that there are all types of people in the gym with different personalities, backgrounds and goals.  We believe in good gym etiquette, for example:

Consider others consider all people that are using the gym; you are not the only one in the gym or using the equipment.

Sharing does not hog the equipment.  If you are done, move on so that others may also use the equipment.

Good hygiene always wipes the equipment when you are done.  We will make sure that our cleaning staff cleans the equipment daily.

Respect yourself as well as other members of the gym and contribute to the spirit in the gym.

Lack of exercise and improper eating habits are two common characteristics of most the population in South Africa.  Only few realize the long-term health issues and obesity related to this kind of lifestyle.  We at the La Como Fitness Club desire to educate the consumers living in our community regarding healthy lifestyles and healthy eating.

Freequently Asked Questions

Hello, I live in at Caro Brooke estates and would like to know if the gym is open for membership to public and do discovery members get preferential rates?
La Como Fitness Club is open to the public and the resedints of any estate. The fitness club do have Discovery vitality. Every day a member come to gym the member will receive 100 Discovery vitality members points
Does the Gym have a swimming pool?
Yes, we do have a heated swimming pool.

8 reasons why swimming is the best way to lose weight and get fit quickly

Tone up, sleep better and feel happier by taking a dip in your local pool

Any type of exercise is better than none, but swimming is proven to be one of the best. Great for both mind and body, here’s why spending more time in the water is a seriously smart choice.

1. Swimming helps to manage weight

Expect to burn around 367 calories after just 30 minutes of breaststroke – that beats walking, cycling and even running. The Calorie Cruncher on swimming.org can tell you how many calories your preferred swimming stroke burns.

2. Swimming reduces stress levels and raises self-esteem

According to a survey of 4000 swimmers undertaken by Speedo, 74% agree that swimming releases stress and tension, 68% say that being in the water helps them to feel good about themselves and 70% feel mentally refreshed after swimming.

3. Swimming boosts your mood

Another study shows that swimmers, no matter what level, are less prone to tension, depression, anger and confusion when they’ve been swimming. It means that novice and amateur swimmers can feel just as good as the pros, thanks to the release of feel-good hormone serotonin.

4. Swimming strengthens muscles

The resistance of water can be 44 times greater than air, meaning you have to work harder to move through it. It’s like working out with weights or machines without the need for expensive equipment, which makes swimming an affordable way to strengthen your muscles.

5. Swimming is low-impact exercise

You’re only bearing about 10% of your weight when you swim due to the buoyancy of water. With greater ease of movement and less strain on bones, joints and muscles, swimming has a lower risk of injury than many other forms of exercise.

6. Swimming improves your sleep

People who undertake vigorous exercise such as swimming are around twice as likely to report on having a good night’s sleep, according to a poll by the National Sleep Foundation. They’re least likely to report sleep problems, with most avoiding problems like insomnia and waking too early.

7. Swimming is sweat-free

As a swimmer, you’ll never get overheated or feel sweaty because the water around you is constantly cooling you down.

8. Swimming lowers disease risk

Not only is swimming kind to your heart and a great form of cardiovascular exercise, it’s also shown to control blood sugar levels, lower blood pressure and reduce levels of bad cholesterol in your blood. So by swimming regularly, you’re less likely to develop illnesses like type 2 diabetes, heart disease and stroke.

Does the gym have tennis courts?

Health benefits of tennis

Tennis can be a great workout and lots of fun. Playing tennis has many health benefits including:

  • increasing aerobic capacities
  • lowering resting heart rate and blood pressure
  • improving metabolic function
  • increasing bone density
  • lowering body fat
  • improving muscle tone, strength and flexibility
  • increasing reaction times.

Other benefits of tennis

As well as being a great physical workout, tennis is also:

  • a non-impact sport
  • a great way to meet people and spend time with friends
  • suitable for all ages and skill levels. Whatever your level, you can find someone of a similar ability to play with
  • helpful to reduce stress
  • not dependent on youth or strength – you can play for a lifetime or start the game at any age
  • played all over Australia and through many parts of the world.
Starting playing tennis

Tennis is very popular in Australia and is played in organised competitions as well as social games. In order to play tennis you need a racquet, a ball, a court with a net, and an opponent.

Club courts and public courts are available for hire in most suburbs and towns. If you can’t find someone to play against, many tennis clubs host organised social play, competitions and tournaments that will provide fellow tennis players for you to play with and against. Alternatively, if you don’t have a tennis partner, you can always practise your skills by hitting a tennis ball against a wall.

Avoiding tennis injuries
  • Avoid playing with a pre-existing illness or injury. If in doubt, talk to a doctor.
  • Warm up your muscles and joints before hitting the court.
  • Maintain an adequate fitness level. Undertake conditioning and training exercises specific to the physical demands of tennis.
  • Occasionally, injuries caused through repetition of strokes can occur in tennis. Correct technique and playing the volume of tennis appropriate to your fitness levels can prevent injury. Make sure you have plenty of fluids on hand and drink regularly.
  • Play at a level according to your age and physical condition..
  • If the court conditions are wet, especially if the surface is slippery.
Does La Como fitness club / gym have a circuit area?

Circuit Training By Fabio Comana, M.A., M.S.

Resistance training offers many different benefits to the body than cardiovascular exercise. Most individuals look for the benefits of weight loss in addition to muscle gain as key goals in their exercise programs. Traditional resistance training programs do not burn many calories during the session as we spend a majority of the workout resting between sets. Cardiovascular exercise on the other hand does little to stimulate muscle growth. Hence, the question arises as to the training modality that can optimize gains in both areas and the answer lies with circuit training, a modified type of resistance training offering the key benefits from both areas.

What is circuit training?

Circuit training is a high volume (repetitions), low resistance (weight) workout with short rest intervals and is geared primarily at improving muscle tone and definition, while improving cardiovascular fitness. This workout involves exercising all major muscle groups (stations) in one continuous cycle, alternating between the different areas to allow for muscle recovery and to force your heart to work harder in pumping blood (and oxygen) to these constantly changing areas. Given the nature of your short rest periods, it is strongly recommended you use machines that do not require much time to select your weight (as opposed to free weights) and that the machines are in close proximity to each other.

General Circuit Layout

Objective: Muscular endurance, cardiovascular fitness, orientation to weight training

Duration (weeks): Varies, traditionally 1-12 weeks

Frequency (# times/week): 2-3 times/week

Intensity: 40-70% of your maximal effort

# Repetitions/exercise: Varies, anywhere from 10-25 reps, depending on time and intensity

Rest interval duration between stations: Typically, 15-30 seconds

# Muscles groups (stations) exercised/cycle: Anywhere from 6-15 stations

# Cycles/workout: Start with 1 cycle, progress to 2-3 depending on available time

Prior to designing your own program, complete a needs assessment and give thought to:

•           Your objectives with resistance training (are circuits appropriate for you)

•           Are you interested in all over body improvement or specific areas?

•           How much time do you have per week to commit to resistance training (circuits are ideal for 2-3 times max, 30-40 minutes)

•           Does your facility offer a compete selection of machines that are accessible? You may need to ask or walk around the facility to identify the necessary pieces.

Circuit Example

15 reps at each station, 30-second rest intervals between each workstation. Begin with one cycle and progress to 2-3 cycles, as you desire.

Station 1: Chest – Any machine

Stations 2: Leg Squat/Press – Any machine

Station 3: Back – Any machine

Station 4: Abdominals – Machine, mat or on a stability ball

Station 5: Shoulders – Any machine

Station 6: Leg Curls – Any machine

Station 7: Triceps – Any machine or cable

Station 8: Biceps – Any machine, cable or barbell

Station 9: Calves – Any machine

Station 10: Low Back – Low-back extension bench, mat or stability ball

Circuit Training Variations

Perhaps you may want to emphasize a specific body part while doing circuits. For example, if you would like to emphasize your shoulders, simply add in additional shoulder exercises at spaced intervals within the cycle (every 3-4 exercises).

Perhaps you may want to emphasize more cardio throughout the circuit. Either adopt shorter rest intervals or include some dynamic activity during the rest interval (e.g., jumping rope or bench stepping during the rest interval).

Circuits are a great way to experience total body training, burn calories and improve aerobic performance. Anyone can benefit from including circuits into their exercise regimen. With circuit training, you are simply limited by your own creativity and imagination. Now, armed with this information, get going with the program—circuit that is.

If I'm a new member and I don't know anything about Gyming will there be someone to assist me?


  1. Make sure you utilise the induction you get at the gym, all gyms should offer this when you join. It is basically an explanation and demonstration of the equipment and how to use it in the gym, but it also sets you a basic program to get you going.
  2. At the beginning stick to machine weights rather than free weights until you feel comfortable in the gym and have better understanding of weights. You cant go too wrong with machine weights.
  3. Invest in one personal training session every 6 weeks, they will give you a specific program to do individual to you that you can work on for 6 weeks and then if you get stuck with the program you have the reassurance that you have a trainer to ask.
  4. All gyms should have a personal trainer or someone who is supervising the gym working all the time to help members, they are paid to help you so don’t feel you are putting them out by asking questions about equipment etc.
  5. NEVER feel that you shouldn’t be in the weights area if you are working on a program or feel intimidated by anyone in the gym, you have every right to be there as much as any one else.
  6. Don’t start weights too heavy, if you haven’t done weights before start light so you and your muscles get used to lifting weights, there will be less chance of injury and it will make you feel comfortable with the weights you are using.
  7. Don’t let anyone around you influence what you are doing, there are too many people out there who want to give advice that they have only read in a magazine.
  8. Do classes that the gym offer, they are free and will make you feel more comfortable in the gym.
  9. If you don’t feel sure of anything never be afraid to ask in classes or the gym, no question is stupid.
If I want to train before I go to work are there chance rooms?
What type of equipment do you have for gaining muscle
We offer variety of Genesis gym equipment, machines, free weights and cardio.
I want to improve my cardio fitness. How can I gain from your gym?
I have a back problem do you have a physiotherapist to assist me with a program and help me doing my exercises?

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Park Haven x 8 La Como Estates
South Africa

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Mobile: 082 460 6683

Tel: 011 979 7091

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