Tag: healthspo

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.

 

Almond and Banana Breakfast Drink

The almond and banana breakfast drink is a unique blended breakfast of protein powder (any protein power you prefer), almonds, banana, yogurt and oats. Give it a try!!!!

Ingredients:

  • 1 frozen (or fresh) medium banana
  • 1 cup (8 ounces) plain yogurt
  • 100 ml ice cold water (or you use normal water if using frozen banana)
  • 1 ounce ground almonds
  • 1 cup raw oats
  • 1 scoop protein powder

Instructions: 

  • Place all ingredients into a blender, and blend until smooth. Add extra water if you prefer a weaker mixture. Pour into a tall glass and drink . The perfect breakfast or meal is ready to go!!! 
  • For the recipe I used ON (optimum Nutrition Whey Protein Powder). But you can use any protein powder.

Serving: 

  • Make one protein drink

Nutrition Info: 

  • Calories: 651
  • Protein: 53 g
  • Carbs: 77 g
  • Fat: 17 g

Recipe: Energy-storing blueberry oatmeal for breakfast

Makes 1 serving

Ingredients:

  • 3/4 cup of oatmeal
  • 8 egg whites
  • 1/2 scoop chocolate protein powder
  • 2 teaspoon pure cocoa powder
  • 1/2 teaspoon stevia
  • 1 tablespoon flax oil
  • 1 cup frozen blueberries
  • 1/4 cup water

Directions:

  1. In a big bowl, mix all the ingredients (except for the frozen blueberries)
  2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave to another) -stir the mix 2 minutes after cooking has started (so the mix doesn’t stick or create chunks)
  3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!!!

 

Nutrition Facts per servings:  

Calories 580

Protein 52g

Carbohydrates 57g

Fats 16g