Tag: fit

Exercise Tips: Seated Cable Rows

Our brand ambassador, ‘Edie Guelere’, a personal trainer & swimming teacher  at the Harbour Club Chelsea is showing the unique techniques how to do a ‘Seated Cable Rows’. Please follow him on Instagram @edguelere. And for more information, please emailto: edguelere.pt@gmail.com 

Seated Cable Rows: (Straps recommend for high rep sets).

  • Your shoulder should be in front of hips.
  • Torso tall.
  • Keep slightly flexion in the hips (but make sure do not backward lean)
  • Now bend your knees slightly.
  • Bring the bar or grip-bar right the way into your stomach.
  • You have to keep the cable low and think about ‘shoving’ down throughout (your intention)
  • To change the angle, place a dumbbell (for example) onto the seat to provide an elevation (around 9” or so)

Our local Marathoner ‘Tawhid’ ran Wimbledon 10km Marathon and raising money for ‘The National Autistic Society’

A big applaud to “Tawhid”, our sponsored marathon runner, who just finished 10km marathon at the Wimbledon Park. Please visit his “just giving charity page” and donate for “The National Autistic Society”. Click the Link and donate generously.

https://www.justgiving.com/fundraising/Bari-firefitness-clothing

Breakfast Berry Booster

This makes a wonderful start to the day in summer when there are plenty of berries available. Serve on its own or add to your usual muesli or porridge. Choose individual berries or mix and match to get the best flavors.

Ingredients: 

  • 250 gm low fat natural live yogurt
  • 225 gm of berries (e.g. strawberries, blueberries, raspberries, blackberries or blackcurrants)
  • Two tablespoons of Organic Oats
  • Two sweet dates
  • Two level tablespoons of few seeds mix (e.g. pumpkin, sunflower, flax or sesame) 

Method: 

  • Place all the ingredients in a blender and process until smooth.  Serve at once.

 

Exercise Tips: One Arm Dumbbell Rows

Our brand ambassador, ‘Edie Guelere’, a personal trainer & swimming teacher  at the Harbour Club Chelsea is showing the unique techniques how to do a ”One Arm Dumbbell Rows”. Please follow him on Instagram @edguelere. And for more information, please emailto: edguelere.pt@gmail.com 

One Arm Dumbbell Rows:

(Always use a neutral grip unless stated otherwise)

  • Hold the seat of a bench to help stop trunk from sliding backwards, re-shift weight forward every rep if necessary; weights should be distributed between the supporting arm and opposite standing leg, none on the knee on the bench, shoulder directly over the DB at the bottom.
  • Angle of knee and hip on bench should greater than 90 degree
  • Shift all the way ‘forward and out’ so the dumbbell is supported by the lat (not the arm)
  • Shoulders should remain square with hips and standing leg should be bent slightly.
  • Above any rotation of the torso and movement of the hips throughout.
  • ”Shove” backwards to create an extra line of force before then contracting the weight back up (try to hold this tension throughout, including on the way back down)

Exercise Tips: Biceps implementation guide (Barbell Curls)

Our brand ambassador, ‘Edie Guelere’, a personal trainer & swimming teacher  at the Harbour Club Chelsea is showing the unique techniques how to do a barbell curls. Please follow him on Instagram @edguelere. And for more information, please emailto: edguelere.pt@gmail.com 

 Barbell Curls:

  • Elbows very slightly in front of the body (about 30 degrees or so)
  • Curl the weight up in the form of an arch (out and up) as opposed to up and dow

Variations: Driving elbows together + high into shoulder flexion:

  • From the top position of the above (having curled the weight up), raise the elbows quickly until they are parallel to the ground. From here, squeeze the elbows toward each other for a 2 count while simultaneously shoving the hands in an outwards direction. Once done, bring the weight back to the position of a standard barbell curl and lower the weight as you would a barbell curl