Olympic edition of TotalNRG by Bio-Synergy

#makeithappen

totalNRG totalNRG

What Should You Eat

Before Exercising

TOTALNRG - 1

HEALTH, FITNESS & NUTRITION FROM BIO-SYNERGY ANNIVERSARY ISSUE | £2.50

19th ANNIVERSARY EDITION Tips for your first

Obstacle Race

RIO 2016

Preparation

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

INSIDE: THE FULL BIO-SYNERGY PRODUCT RANGE, PLUS MUCH MORE!!

totalNRG

#makeithappen

Celebrating 19 years 19 years ago the sports nutrition industry was in its infancy and it was all about how much could be thrown in a tub without any real thought as to what it would do, in fact many promised results that they could simply not deliver and there were numerous concerns over quality and safety, highlighted by several high profile cases of athletes receiving positive drug tests.

INSANE OR REMAIN THE SAME

With a passion for fitness I wanted to revolutionise the industry by putting quality and results first and rather than imitate wanted to innovate.

TOTALNRG - 2

Bio-Synergy, literally means working with life, so I wanted to develop a brand and range of products that could support an individual’s goals whether that be setting a PB, improving recovery or just getting more out of each and every training session. With this in mind I had spent months pouring over the research of eminent and credible sports scientists such as Paul Greenhaff, Ron Maughan and Richard Kreider among others to separate facts from fiction, I then enlisted the help of a sports scientist working with the armed forces to test the efficacy of Creatine Plus, and the Royal Free hospital to verify the benefits of Beta Performance. The outcome was that we launched Creatine Plus, the first creatine in a capsule and in a 2 phase pack and within a short time it was being put through its paces by Arsenal, Tottenham, Liverpool, Leicester, Saracens and Formula 1 drivers. Over the last 19 years I have had many successes and failures and worked with many amazing and inspirational people, too numerous to mention, but you know who you are ..

WITH THE NEW HIGH PERFORMANCE PRE WORKOUT INSANITY Highly rated by UK Supplement Reviews Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

bio-Synergy.co.uk

I have also been privileged to have our products selected for use at the Commonwealth Games and by many of the UK’s, if not the world’s best athletes and teams and perhaps even more importantly by those enthusiasts who want to fuel their bodies with quality nutrition that will help them to make it happen. I am pleased to say that 19 years on, I am still surrounded by amazing people and fantastic ambassadors and I am committed to ensure that Bio-Synergy will continue to innovate and develop products that will meet, if not exceed expectations and continue to fuel their ability to #makeithappen So whether you are a long term fan of our brand and products or have just stumbled upon us for the first time. Thank you.

#makeithappen #biosynergy #19years Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 3

SUMMER TRAIN

totalNRG

#makeithappen THIS

Our proprietary blend in Thermogen has been specifically developed to deliver optimum results. Use Thermogen in conjunction with a fat burning regime and it will help you achieve your goals more effectively than anything else you have tried.

A powerful blend that maximises your tough strength workouts. NO2 Pump has been specifically developed as a high-strength formula containing Arginine Alpha Ketoglutarate to deliver optimum results. Casual customers and hardened athletes alike have reported immediate results.

These high-strength L-Arginine capsules are designed to maximise a workout or training session by releasing growth hormones into your body, allowing you to build more muscle and recover from workouts more quickly.

The dedicated team at Bio-Synergy formulated these capsules for anyone who understands the importance of healthy joints in staying committed to your training and to the long-term strength of your body.

DIRECTIONS

Take 2 capsules per day. Do not exceed recommended dose.

Bio-Synergy Performance Joint Formula is probably the higheststrength MSM joint formula capsule on the market.

Take 2 capsules per day. Do not exceed recommended dose.

glutamine

Kre-Alkalyn®

Glutamine is well documented in research to be beneficial for anyone exercising regularly. Glutamine reduces the risk of overtraining as well as supporting your natural immune defences.

Bio-Synergy Performance Kre-Alkalyn formula is popular with those looking for fast results without a loading dose.

DIRECTIONS

x120

Take 2 capsules 3 times daily, split throughout the day on an empty stomach with a glass of water. Do not exceed recommended dose.

Kre-Alkalyn has been hailed as the latest cutting edge creatine formula.

Take 2 capsules per serving. Take 2 – 6 capsules per day with water. For maximum effect take the Kre- Alkalyn® capsules on an empty stomach, 90 minutes before the workout. NO LOADING REQUIRED

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 5

Joint formula

x90

x125 x90

TOTALNRG - 4

Louise Sinniah-Burr - Power Lifter

Take 2-3 times pre workout or exercise with a glass of water.

arginine

high strength capsule formula for muscle recovery.

Research says that refuelling muscles and replenishing energy stores after a hard workout is an important step on the road to fitness success. Give your body the boost it needs with a Whey Better, Essential Sports Fuel, Body Perfect or Perfect Balance bar within an hour after training.

DIRECTIONS

Take 2 capsules 3 times daily, split throughout the day on an empty stomach with a glass of water. Do not exceed recommended dose.

Bio-Synergy NO2 has been hailed as the latest cutting-edge amino acid formula.

Full benefits of L-Arginine in a convenient capsule formulation to help you reach your training goals when you need it most.

Quick Tip

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

NO2 PUMP®

x125

x120

Here’s an easy way to up the intensity even higher with your Squats and blast your legs to new growth. Some of you may already do this, but if you don’t give it a shot. Do your regular warm-ups. During your working sets, drop your weight down by about 15%-25%. Perform your Squats as usual—descending to parallel with proper form. However, instead of locking out your knees at the top of the movement, maintain continuous tension on your muscles by stopping short of lock-out and slowly dropping back down to parallel. Repeat for a set of 8-20 reps without locking out until the last rep. You’ll feel your upper legs explode.

Thermogen®

Bio-Synergy Thermogen is a highstrength formula that assists in effective fat burning.

As every serious bodybuilder knows, Squats are often the exercise that separates the wannabes from the big boys. There’s no doubt that good old Squats are still the best all around muscle developer out there-they not only work to increase muscle-mass in the lower body, they also have a beneficial anabolic effect on the entire body.

The Routine

#makeithappen

SIZE & STRENGTH

DIRECTIONS

Intense Squats

totalNRG

DIRECTIONS

totalNRG

DIRECTIONS

#makeithappen

”

Strength

Phase 1 & 2

Creatine Plus is a convenient, accurate, and easy-to-use.

The original and still one of the most popular sports nutrition products is creatine.

This formulation is scientifically designed to give you all the muscle-enhancing benefits of Creatine without the hassle. Since its release in 1997, BioSynergy Creatine Plus cemented itself as a musthave supplement for fitness enthusiasts, sports professionals, and athletes alike.

Training day: Take 2 capsules 1hr before training and two, immediately afterwards with either water. NonTraining day: Take 4 capsules per day, 2 before lunch and 2 before dinner before training with either water.

Creatine Plus – Unique 2 phase pack, containing 5 day loading dose for increase strength, power & performance and 2 month maintenance supply which also assists fat reduction.

SIMON CHRISTOU - BIO-SYNERGY AMBASSADOR

Performance

x125

The New Bio-Synergy Super Multi Shaker is here to keep you disciplined as you power on to the gym with a smile.

Loading phase: Mix 1 level scoop (5g) with water or your preferred drink. Take 4 times a day for the first 5 days. Thereafter, take a maintenance dose. Maintenance: After the loading phase, take 1 scoop (5g) in the morning and a second scoop after training or in the afternoon.

500ml

Contains high quality Bio-Pure creatine. Creatine has been shown to boost gains in lean muscle mass, strength & power.

500g

DIRECTIONS

1kg

3-6 capsules per day 30 minutes before exercise. Take two capsules, three times a day with water. Do not exceed the recommended intake.

Super Multi Shaker®

Creatine monohydrate is the world’s most popular, researchproven sports nutrition nutrient.

Ultimate workout formula with a high strength blend of science backed ingredients to improve performance including Creatine monohydrate, quality carbohydrates and l-glutamine for strength gains and superior recovery. Delicious and thirst quenching orange flavour.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

On training days take 3 capsules, twice per day, once before your workout and then immediately afterwards with water. On non training days take 3 capsules twice during the day with water.

Performance Creatine®

A unique award winning creatine formula to support rapid gains in muscle size, strength and power.

LOADING: Mix 1 level scoop with 200-300ml of water, 4 times a day for the first 5 days, thereafter take a maintenance dose. Maintenance: After the loading phase, take 1 scoop prior to training or in the afternoon.

DIRECTIONS

x125

DIRECTIONS

1.065kg

Creatine Boost®

ORANGE

Whether you are bodybuilding or training for a triathlon, Ribose is ideal and can be used in conjunction with other Bio-Synergy products to take you to the next level in your training regime. Studies on Ribose suggest that it boosts energy levels and ATP production, which means you can train harder and longer because your muscles receive a prolonged and powerful dose of energy.

Bio-Synergy Beta Performance HMB is an effective performance product. Each high strength capsule contains 100%beta-hydroxy-methylbutyrate to maximise your workout, recovery and promote lean muscle.

Essential Sports Fuel is a convenient muscle and size shake that’s guaranteed to help you optimise the results you get from your weight training and nutrition plan. Essential Sports Fuel has been delivering results for since 1999.

CHOCOLATE

Bio-Synergy Performance Ribose is probably the highest strength ribose capsule on the market.

100% pure “Beta Performance HMB”.

All in One formula containing unique blend Whey protein ,quality carbohydrates, HMB and l-glutamine.

For best results take 2 servings a day. One at breakfast and another between meals or after training.. Mix with 350-400ml of cold water or semi skimmed milk. For Best results, mix in a Bio-Synergy shaker.

Ribose®

DIRECTIONS

Beta

DIRECTIONS

TOTALNRG - 6

Essential Sports Fuel®

Phase 1 - Loading: Take 5 capsules, 5 times a day for the first 5 days, thereafter take a maintenance dose. Phase 2 - Maintenance: After the loading phase, take 4 capsules per day, if a training day 2 1 hour before training and 2 immediately afterwards with a glass of water. If a non-training day take 2 capsules before lunch and 2 before dinner.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 7

Take One scoop (12g with 300ml of water).

“

Increasing muscle and size takes a lot more than just lifting weights. You must also give your body the nutrition it needs to grow and recover. Without the right nutrition you’re wasting your time. If you want to look in the mirror in a few months from now and see bigger arms, broader shoulders and a bigger chest.

Creatine Plus®

x375

DIRECTIONS

360g

Bio-Synergy BCAA Pre-work out is an advanced high performance & delicious blend of amino acids containing 5g of the Branched Chain Amino Acids (L Leucine, L Isoleucine and L Valine) and Beta Alanine, Taurine, Caffeine and Vitamin B6, making it one of the most advanced strength, endurance and energy supplements on the market.

Creatine Plus®

DIRECTIONS

Bio-Synergy BCAA Pre-work out is an advanced high performance & delicious blend of amino acids.

STRAWBERRY RASPBERRY

SIZE & STRENGTH

BCAA Powder

RASPBERRY

#makeithappen

DIRECTIONS

SIZE & STRENGTH

totalNRG

x125

totalNRG

#makeithappen

totalNRG

#makeithappen

totalNRG

#makeithappen

NUTRITION FOR CYCLING Protein overfeeding Creatine:

Creatine Plus was launched in 1997 and was a ground breaking innovation as it was the first creatine to be available in capsules.

TOTALNRG - 8

Creatine is probably the most widely used sports nutrition supplement, but is often overlooked by endurance athletes as it is most closely associated with helping to increase lean muscle (which is important in endurance activities), but it also plays a role in reducing lactic acid build up and creating a pool of anaerobic/explosive energy which can be tapped into for a sprint finish or when extra power is needed.

Bio-Synergy Creatine Plus, provides a convenient and accurate way to supplement with Creatine as the capsules are easy to swallow and very portable.

BCAA’s and amino acids

The branch chain amino acids also known as leucine, isoleucine and valine have been the subject of a great deal of research and are well documented as an effective supplement for improving recovery after intense exercise. Bio-Synergy offer the BCAA’s in capsule form for convenience and also in a zero calorie drink which combines the BCAA’s with caffeine, taurine and beta alanine, affectionately known as smurf juice it is ideal during and after exercise for energy and recovery.

Powerbeet (beetroot capsules)

Love improved stamina & performance, but hate the taste of beetroot juice, then these convenient and effective capsules, pack all the goodness of this humble vegetable into an effective and easy to use capsules. Ideal for anyone looking to improve performance and set a new PB.

Fat burners and weight management

In the words of James Cracknell, Olympic gold medallist, legend and Bio-Synergy ambassador having the best kit in the world is great, but ultimately if you are carrying excess weight this will hinder your performance (and wellbeing). It is for this reason that among our award winning range we include Thermogen to assist with curbing cravings Body Perfect Acai & Green Tea to mobilise fat more efficiently and improve energy levels. So whether it is for race day or the beach, Thermogen and Body Perfect are a great way to achieve your goals.

For the majority of athletes, gym goers and exercise enthusiast’s protein will always be the numero uno macro-nutrient that they are most concerned about due to its enhancing effects on muscle protein synthesis. This has led most people to believe that the more protein, the better! However, this does not seem to be the case. The recommended daily intake of protein is 0.8g per kg of bodyweight per day (0.8/kg/day), but to build quality lean muscle tissue, this just isn’t enough. Therefore, for athletes and those who undergo intense training sessions several times a week, most research suggests consumption of protein anywhere between 1.5-3.5/kg/day is best to result in maximal gains in lean muscle tissue from increases in muscle protein synthesis. However, there does appear to be a limit for protein ingestion. Previous research has shown that optimal protein intake per meal is about 30g, as it is at this point that muscle protein synthesis hits a plateau and any excess protein does nothing further to enhance protein synthesis and is therefore used in other ways by the body. This could potentially threaten body composition due to the excess protein ingested potentially getting converted into glucose and then eventually stored body fat. This happens via a process called gluconeogenesis, which is the production of glucose from non-carbohydrate sources i.e. protein. If this glucose isn’t required for energy production by the body at the time it’s converted, then it can be further converted into fat by one of two processes. Either the increased blood glucose concentration from the protein to glucose conversion will cause a spike in insulin which will redirect the glucose to fat cells to be stored if muscle cells are not in a hypersensitive post-training state, or via a process called de novo lipogenesis (creation of fat from non-fat sources) whereby the glucose will be converted into lipids and then stored in adipose (fat) tissue. Research appears to show that protein absorption and assimilation takes place at a maximum rate of 10g per hour. This seems to support the findings of studies that suggest protein turnover reduces 3 hours after meal consumption and at this point protein balance becomes negative, meaning that protein breakdown exceeds protein synthesis, resulting in a catabolic environment for muscle cells. This would all concur with previous research suggesting an intake of 30g of protein per meal as it would take the body 3 hours to fully absorb all of the protein from that meal and then there would be none left. As a result, protein turnover would lower at the 3-hour mark after eating, at which point another meal containing 30g of high quality protein should be consumed to maintain a positive protein balance and to continue to promote anabolism. In conclusion there appears to be a ceiling effect for protein intake per meal of around 30g protein and anything above this ceiling point appears to be futile in further enhancing muscle protein synthesis; only taxing the body’s ability to absorb as much protein as it can as well as potentially threatening body composition. Therefore, individuals looking to increase skeletal muscle should not overload meals with unnecessary amounts of protein and should instead consume meals every 3 hours containing around 30g of high quality protein. Furthermore, they should also consider the rate-limiting factor of amino acid absorption being the efficiency and effectiveness of the GI tract and should therefore focus on including good sources of dietary fibre, prebiotics and probiotics within their nutritional plan to ensure optimal functioning of the digestive system for improved ability to absorb nutrients from food. James Rutherford - MSc Sports Nutrition

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 9

As nutrition can be a mine field for both the amateur and professional alike we asked former competitive cyclist, coach and sports scientist to share his experience and advice on how incorporating the right Bio-Synergy product into your regime cannot only improve your performance but wellbeing too.

totalNRG

#makeithappen

totalNRG

#makeithappen SIZE & STRENGTH

RIO 2016

Whey Better®

Voted No.1 whey protein shake by Men’s Health to support lean muscle growth, strength and recovery.

STRAWBERRY RASPBERRY

CHOCOLATE

VANILLA

BANANA

RASPBERRY CHOC MINT

Banoffee

Cookies & Cream

ROCKY ROAD

ETON MESS RHUBARB & CUSTARD

Bio-Synergy BCAA is composed of the branch chain amino acids leucine, isoleucine, and valine to provide you with the building blocks essential for the construction of strong, healthy muscles.

Beetroot has been the subject of numerous scientific studies which have demonstrated that supplementation with beetroot can improve endurance and exercise performance. Take 2 capsules a day with water. Do not exceed the recommended intake.

x60

DIRECTIONS

x120

DIRECTIONS

Take 6 capsules with water 30 minutes before training and another 6 capsules immediately after training.

High strength beetroot capsules for endurance

OMEGA 3,6 & 9

TONALIN®

Most of us are now aware of the health benefits of omega 3 essential fatty acids yet the benefits of omega 6 and 9 are less commonly appreciated. As a rich source of EPA and DHA they promote cardio /heart health and improved brain function.

Encourages your body to use existing fat for energy, helping to reduce fat storage. Helps preserve lean muscle giving you a leaner more defined appearance.

High strength Tonalin CLA capsules. Supports weight loss.

2 capsules per day before food with water.

x90

DIRECTIONS

Take 2 capsules 3 times daily, split throughout the day on an empty stomach with a glass of water. Do not exceed recommended dose.

x90

Boost Your Concentration.

DIRECTIONS

SKIN & HAIR®

Paleo Diet Protein®

Maintaining your skin, hair, and nails in a strong and healthy state is crucial to productive workouts and a successful life.

The Paleo diet is a nutritional approach that works with your genetics to help you stay lean, strong and energetic.

Take 2 capsules a day with water before a meal.

Add one scoop to 250ml of water. Have one serving as required to supplement your paleo diet.

908g

Here is some useful information about the Paleo Diet.

DIRECTIONS

vitamin blend including pure marine collagen.

x90

TOTALNRG - 10

PowerBeet®

Bio-Synergy BCAA Powers Your Muscles.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

Are there any last-minute training methods athletes use in the weeks ahead of a big event like the Paralympics? The final ‘Race Preparation’ phase of training leading up to a major games or long term goal involves bringing together both mental and physical conditioning to a natural peak. Gym work focuses on power and speed of movement through activation/recruitment of fast twitch muscle fibre. This can be achieved through contrast/complex training i.e., Heavy squat followed by Squat Jumps/Tuck Jumps. Step ups followed by Split Jumps etc. This process is known as ‘Potentiation’, which basically increases or heightens the responsiveness of fast twitch muscle fibre. Track sessions taper down and rest and recovery become paramount. The contrast complex principle is applied to speed sessions, a session my group enjoy is, Med’ Ball Squat Throw - Box Jump – counter Jump - Sprint. The mind plays a huge part in human performance so I try to set the high-speed sessions as close to race time and conditions as possible. This lowers anxiety and mental pressure in the arena. I am a registered hypnotherapist and have used Autogenic training or Imagery to effectively prepare the mind for competition and also for relaxation as a coping strategy for periods of heightened stress.

On race day, what advice do you give to your athletes? The biggest mistake Athletes make is trying too hard or trying to take the body way beyond what it is accustomed to, which produces lactic acid at a point in the race where they would not expect it. Once this happens co-ordination at speed is hampered and technique suffers. So simply put ‘’Execute as you have done in practice’’ The odds of getting gold are tough. How do athletes stay confident when faced with such stiff competition? Confidence when surrounded by World Class or higher achieving Athletes comes from the successful completion of a well-planned training and race programme. The ability to ‘’Go For Gold’’ is developed through high-level competition exposure which breeds familiarization and don’t forget personal desire… and the will to win! How do you pick athletes up from a bad race/ performance? Usually in any under-performance there will be an aspect of the performance that was executed well. It is better to focus on what went well than the negative overall outcome (result). So I tend to look at the positive regardless of the result and leave the in-depth analysis until back at training; especially if the Athlete still has to continue in the competition. Harry King Dip Hyp CS, Performance Mentor, England Athletics National, Coach Mentor, Great Britain Team Coach, Brunel University Performance Coach

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 11

30g

500ml

Take 2-3 servings per day depending on your goals. One at breakfast, another after exercise and also between meals where required. One serving = 1 x 30g scoop. Mix with 200ml of cold water or milk.

BCAA 2.1.1®

DIRECTIONS

2.25kg

750g

DIRECTIONS

Whey Better provides more protein per 100g than any other protein on the market is 100% WPI and is enriched with BCAA’s and B-vitamins making it the perfect choice for supporting lean muscle and recovery, whether your goal is size & strength, sports performance or getting lean.

10 Things

Sporty Girls Should Know to Get Results

totalNRG your meals and week ahead in advance to make sure your body gets all the nutrients it needs to give you lots of energy, boost your immunity and recovery quickly from training sessions. Make sure you always have snacks with you, to keep your blood sugars and energy level high (avoiding those sugar cravings especially before your period) take fresh fruit, nuts

TOTALNRG - 12

5. Hydrate your Body – make sure you are getting at 1.5litres of water each day or to work out the specific amount for you try this: Divide your bodyweight (kg) by 0.033 = the amount in litres per day you need to drink. Top Tip: Buy a 2 litre bottle of water and make sure you have finished it by the end of the day! Remember when you are training to increase your hydration, adding an Electrolyte to replace the salts you have sweated out .Challenge yourself & Enter a Race now – if you enter a race that makes you feel a little nervous, excited and challenged it will commit you to training and give you great results. With Race for Life, Peddle it Pink, Cancer Research 10km there is so much choice now… so Give it a go in 2015 & enter the Women’s Only Shock Absorber Triathlon, Relay Triathlon, 10km or 5km. 6. Invest in your Body – a regular sport massage with a good therapist is invaluable to keep your muscles in good condition and help prevent any niggles turning into long term injuries.

When you start to get into fitness and sport there are a few things that you should know about, that will help you stay injury free, safe and more importantly have fun! These our are Top Tips from practical to getting results fast, to goal setting and feeling full of energy. 1. Get yourself a bike, it’s one of the quickest way’s to get around a city, plus an easy way to stay fit and tone your legs! Make sure you are a ‘Bike Savvy Chick’ and take a basic bike maintenance workshop to learn how to change a tyre and generally look after your bike. 2. Train Smart & Mix it Up – For the best results in your training, every 6-8 weeks change your routine, do different classes, weights & cardio sessions to challenge your body and avoid a plateau in your results. Every 5th or 7th week

have an easy week to allow your body to recover fully, and to keep your motivation up. Finally, only increase your intensity, or mileage by 10% per week, maximum to build a good training base, and avoid injury. 3. Make time to develop a Strong, Flexible Body - to improve your performance, avoid injury, and increase muscle tone. Daily stretching and core/ postural exercises for ten minutes, combined with general postural awareness, will result in big rewards in your training. Combine this with using a Foam Roller for the tight spots in your legs (especially your Iliotibial band & gluteals) .At least once a week do a longer stretching & core session to gain real benefits, or try a weekly Sports Pilates, Ashtanga Yoga or Body Balance class. 4. Eat for Energy & Good Snack Attack – plan

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

#makeithappen – this is a myth (unless you train specifically for this goal). Good quality protein bars & shakes will speed up your recovery time, increase lean muscle, tone and boost your energy – so repair and replenish your muscles like a professional by trying our range of Bio Synergy Products. 9. Get in the Zone & Make Difference….boost your training sessions, and make sure you are working as hard as you think by investing in a heart rate monitor. By working out your training zones you will gain more from your session & improve your fitness, speed & recovery more efficiently. (Training zone : 226 (females – male is 220) minus your age divided by 60-95% -). This should be adapted when you are pregnant – please ask for advice. 10. Think Smart –Develop Positive Mental Attitude. Write down what you would like to achieve with your fitness – make it specific, so that you are accountable and will know when you achieve it. Write down what you will look like, what you will feel like and what you may say to yourself, and others may say. Develop a really clear picture with feelings and sounds. The more you believe in yourself, and visualise your outcome the quicker it will happen – from getting into your Little Black Dress to finishing the Marathon in your quickest time. Top Tip: Let go of the word ‘Try’ and Just Begin to DO IT! Kim Ingleby BSc(Hons)

Strictly Come Dancing Winner & Fitness Expert, Camilla Dallerup agrees, “ “The best advice ever given to me for longevity in your sport is: Have a sports massage regularly to stay supple and prevent injuries from happening rather then waiting until they may happen and risking your career.” 7. Look after the little niggles – after a hard training sessions or race (especially cross country mud and cold!) you may find you a little ache or swelling. Take time to look after the little niggles to prevent long term injuries. Remember the basic Rest, Ice (& Heat), Compress & elevate if required. 8. Sporty Chicks Need Protein Too! If you diet is super good and filled with organic lean meats, beans, pulses and lots of protein you may be an exception, but most girls don’t eat enough protein and often fear it will make their muscles bigger Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 13

totalNRG

#makeithappen

totalNRG

#makeithappen

Tips for your first

Obstacle Race OCR (Obstacle Course Racing)

Clothing – You will get wet, you will get muddy! So my suggestion is to wear tight fitting / tech clothing that won’t get caught or water logged. Wear as little as possible, I aim to start summer races a little cool – you’ll soon warm up once you get going. Shoes – You are going to need grip, as a minimum a pair of trail shoes is a good idea, there are also OCR specific shoes available now – ranging from £20 (More Mile Cheviot) to £90 (The awesome Reebok All Terrain Super) if the event is going to be particularly muddy grip will help! Gloves – Like marmite the OCR community is split on if they help your grip or not. Personally I don’t use them, and in training I work on building my grip / calluses etc – but a grippy pair may help you with wet monkey bars. Ideally test first! Hydration – As with all training / race events

Hydration is key, ensure you have a good level of electrolytes & liquids going in on the lead up and morning of the race. (ActiVeman Energy Charge or Pure Energy are good options) Food – Ensure you’ve eaten a decent breakfast (I use ActiVeman Oatein) with enough time to digest before the race start Training – Ideally get yourself to somewhere that can simulate the races. I use both Bootcamp Revolution (Rayne, Essex) and Wild Forrest Gym (Ongar, Essex) as they have Obstacles that you can learn & practice technique on. Warm up – It’s important to get your CV system warm for performance, but also your legs / arms / ankles etc as you will be running on uneven ground, jumping, falling, landing. Wake up / activate everything you think you are going to use in the race to help prevent injury.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 15

TOTALNRG - 14

If you are new to the OCR scene and have an event coming up, here are my tips that I learnt the hard way when I was starting out. Hope they help!

Recovery – You are going to ache after this! At the finish line grab a Protein drink (Bio Synergy Whey Protein or Essential Sports Fuel are ideal – or their RTD drink if you don’t want to mix it up yourself) before you reach for the alternate postrace celebration liquid refreshment ;)

PROUD TO SUPPORT

Post Race – Have a change of old clothes and a towel ready at the finish (bag drop or a spectator) get out of the wet clothes as fast as you can. Last point of all is to enjoy yourself! Sure the front rows of runners will look pretty serious as they tear off in the Elite wave, but everyone is there for fun first and foremost. Welcome to the world of OCR I hope you enjoy it as much as I have! Luke Lawrence - Spartan World Champion Competitor

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

LEAN & TONE

Include Body Perfect capsules in your weight loss regime and they will support you to achieve your goal.

Take 2-4 capsules daily, split throughout the day on an empty stomach with a glass of water. Do not exceed recommended dose. As Body Perfect contains a source of caffeine we advise not to take after 4pm.

DIRECTIONS

”

Hailed as the future of weight loss, Conjugated Linoleic Acid (CLA) is an Omega-6 which occurs naturally in the body. It’s been shown to reduce body fat while increasing muscle, so if you’re looking to get trim, Refine can make it happen. In a study published in the Journal of Nutrition on the effects of CLA on the body, a daily intake of 3.4g of CLA produced an average 9% reduction in body fat mass

x270

VANILLA

Bio-Synergy CLA to aid weight loss & improve lean muscle definition.

x90

CHOCOLATE

Take 2 servings a day. One at breakfast and another after exercise or between meals. For best results mix in a Bio-Synergy shaker with 300 - 350ml of cold water or semi skinned or soya milk.

“

If you are looking to burn fat fast, then the first thing that you must absolutely have is a nutritionally sound diet plan. To put it simply, if you do not have a proper nutritional plan, then you probably won’t get the results you want by exercising. By having a good diet plan, exercising is MUCH more effective and results will show faster.

CLA

Award winning and unique fatloss support formula to support weight loss and a healthy metabolism.

DIRECTIONS

Skinny Protein Shakes fit perfectly into a hectic lifestyle and can contribute to a well organised diet. As a source of whey protein, these delicious and nutritious shakes will increase feelings of fullness whilst providing ingredients required to maintain a toned body. Great for hair, skin, nails and immune function too. Contains green tea, chromium and l-carnitine to boost metabolism, curb cravings and promote lean muscle.

Body Perfect®

x180

A high-protein shake with proven nutrients to support lean muscle.

700g

#makeithappen

LEAN & TONE Skinny Protein®

STRAWBERRY

totalNRG

x60

totalNRG

#makeithappen

Take 3-6 capsules per day, split throughout the day. Do not exceed recommended use. This product is Halal certified.

PHOEBE ROBINSON-GALVIN - BIO-SYNERGY AMBASSADOR

x90

x60

x30

Take 1-3 capsules spread evenly throughout the day with a glass of water.

Chilli BURNER®

XPEL H20

Pure Energy isotonic sports drink offers every athlete an effective solution to their hyrdration needs whilst also providing instant energy releasefor stamina and well being. Formulated using proven sports science, Pure Energy was developed to help every athlete maximise their performance and exercise with PB beating energy, stamina and hydration.

The active ingredients in chilli Capsinoids and capsaicinoids are a group of molecules unique to chilli peppers. They are responsible for the fruit’s pungent sensation and are the key compounds that give chilli peppers their ‘heat’.

Body Perfect Xpel H20 has been developed using natural ingredients which have been shown to support the body to detox & reduce water retention which can assist weight management too.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

2 capsules per day with glass of water.

DIRECTIONS

Excellent supplement during contest prep cutting stages.

x90

Drink before, during and after exercise. Drink Pure Energy before, during or after your exercise and whenever you need a quick burst of energy. Highly recommended during intense training, marathons and hot weather to replace lost fluids.

thermogenic effect that boosts metabolism.

x60

DIRECTIONS

1kg

Take 2 capsules three times a day before meals with a glass of water. Maximum daily dosage = 6 capsules.

Pure Energy®

Energise your workout and boost your performance!

ORANGE

DIRECTIONS

x60

DIRECTIONS

750g

Take 2 servings a day. One at breakfast and another at lunch. For best results, mix in a Bio-Synergy shaker with 300 - 350ml cold water or semi-skimmed/soya milk.

VANILLA

Acai Berry, which has long been a secret of Brazilian aboriginal communities, it promises to add a dynamic new ingredient to your diet that has remarkable implications for your health.

Bio-Synergy Body Perfect Colon Detox is a colon cleansing dietary supplement that assists in weight loss and toxin cleansing. Gently support your body from the inside out with one of our most revolutionary supplements from our Body Perfect range to date.

Skinny Meal replacement Shakes fit perfectly into a hectic lifestyle and can contribute to a well organised diet, helping you to meet your small regular meals. As a source of essential nutrients, these delicious and nutritious shakes will increase feelings of fullness whilst providing ingredients required to maintain a toned body. Also contains chromium, green tea and l-carnitine.

CHOCOLATE

Feel the remarkable benefits of this amazing new product from the jungles of South America.

DIRECTIONS

A low fat nutritious shake with nutrients proven to support weight loss.

STRAWBERRY

ACAI BERRY

Contains unique blend of ingredients, including Psyllium Husk Powder, Alfalfa, Fennel and Seed Herb Powder.

Take 1-3 capsules spread evenly throughout the day with a glass of water.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 17

COLON DETOX

DIRECTIONS

TOTALNRG - 16

Skinny Meal Replacement®

packing on lean muscle

TOTALNRG - 18

In a traditional bodybuilding diet the emphasis will undoubtedly be placed on protein and carbohydrates as these two powerhouse macro-nutrients are seen by a great deal of bodybuilding enthusiasts as the alpha and the omega of their muscle building diet. Some people in pursuit of a muscle bound bod may place a small focus on fat intake but for the majority, it is a misunderstood and therefore avoided macro-nutrient. The vast majority of recreational bodybuilders and those desperate to pack on size are missing key elements of their diet that would help excel them to their goal….. VEGETABLES! These hardworking guys and girls are letting their efforts in the gym be stunted by not including essential vegetables in their diet which contain vital micro-nutrients (vitamins and minerals) for staying healthy and assisting in the maintenance and growth of lean tissue. Micro-nutrients tend to be neglected due to the misinterpreted connotation of the word ‘micro’ meaning

extremely small and this therefore causes people to think that micro-nutrients only play a very small role for bodybuilding purposes and as a result come second best to the three macro-nutrients that everyone raves about. However, this couldn’t be further from the truth as micro-nutrients provide and plethora of vitamins and minerals that are essential for health and fitness such as antioxidant benefits, fighting off illness, speeding up recovery and enhancing post-workout muscle repair.

Asparagus As well as being a diuretic to prevent unwanted water retention, these green spears of goodness are a protein rich vegetable! In addition to this, they are considered the number one plant source of vitamin K, plus a good source of potassium and anti-oxidants (indispensable for protecting cell membranes from structural damage than can lead to several major illnesses and diseases such as cancer).

Kale Rich in vitamin A and C (both vital for immune system support). It also contains a large quantity of vitamin K, an essential nutrient that allows proteins to bond to calcium ions and therefore play a critical role in all aspects of cellular functioning. Kale is also full of fibre, calcium, potassium and vitamin B6, an essential vitamin for absorption and assimilation of nutrients from food.

Below are 5 vegetables that should be included in the diet of every bodybuilder or muscle bound gym fanatic due to the importance of the vitamins and minerals they provide.

Broccoli

Bell Peppers

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

There you have it. 5 vegetables that are an absolute must when putting together your muscle building diet. If your body is healthy with everything functioning optimally then this will fire you towards your bodybuilding goals, with immediate physiological improvements including increased alertness, fatigue reduction, quicker recovery and an increased workout intensity. James Rutherford - MSc Sports Nutrition

Spinach The go to snack for Popeye to make his guns bulge; everyone should follow in his footsteps. A great source of vitamins A, K and E and saturated with phytochemicals providing a range of antioxidant properties, spinach is an absolute winner for maintaining a healthy physique.

Without a doubt a heavyweight contender for being king of all vegetables. It packs a real punch as it’s loaded with fibre (for digestion) and iron (for hemaglobin production: an oxygen transporter) and surprisingly, gram for gram, contains more vitamin C than a standard orange. It’s also packed with Vitamin K, calcium, selenium and potassium which has a huge role to play in muscular contractions.

#makeithappen

In a variety of colours, bell peppers have the winning combination of being tasty and nutritious! With loads of vitamin C, vitamin A, vitamin B6 and fibre; they’re also a top source of folic acid (vitamin B9) which plays an important role in red blood cell formation and central nervous system support.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 19

5 essential vegetables for staying healthy and

totalNRG

#makeithappen

High strength caffeine capsules have been developed to offer a convenient and accurate way to supplement with caffeine, which has been scientifically proven to boost energy levels, improve mental focus and reduce fatigue. Ideal pre-exercise or as part of a weight management programme.

Scientists have found new evidence that green, or unroasted, coffee beans can produce a substantial decrease in body weight in a relatively short period of time.

UK’s most effective raspberry fruit extract formula, 500mg per capsule. Probably one of the most talked about potential breakthroughs in slimming. Hailed in the US as the most effective weight loss breakthrough. Raspberry fruit extract promotes a fast and effective weight loss. Produced only using natural ingredients.

african mango

Take 1-3 capsules spread evenly throughout the day with a glass of water.

African Mango is taking the diet world by storm.

Garcinia cambogia

Irvingia Gabonensis is a powerful anti-oxidant that may help to promote a healthy weight. It is the seeds from the African Mango which have been reported to have powerful fat burning benefits.

The active “secret” ingredient of Garcinia Cambogia is the extract gathered from its fruit and rind, and B6 helps metabolism.

x180

DIRECTIONS

Take 1-3 capsules spread evenly throughout the day with a glass of water.

RASPBERRY EXTRACT & GREEN COFFEE

Unique blend of raspberry fruit extract & green coffee. Unique combination of two of the most talked about natural weight loss ingredients, raspberry fruit extract and green coffee to help curb cravings, boost your metabolism and improve weight loss. High strength formula for maximum results.

x60

x90

x60

x30

DIRECTIONS

Lisa Wilkinson - Fitness Presenter & Mum of 3

Acai Berry & Green Tea is formulated with extracts of the amazing Acai Berry, which has long been a secret of Brazilian aboriginal communities to promote life and health.

DIRECTIONS

TOTALNRG - 20 x90

UK’s most innovative Raspberry fruit extract formula combining three of the most effective natural ingredients for fat burning Raspberry fruit extract, Acai and Green Tea.

Feel the incredible power of ‘superfood’ Acai Berries and the health benefits of Green Tea

Using a concentrated extract formula, this capsule gives you the convenience of modern science with the benefits of thousands of years of proven remedies. Studies suggest Green Tea aids in digestion, boost your metabolism, provide a stunning shot of energy, and even help you sleep better. Green tea extract containing polyphenols and caffeine has been shown to induce thermogenesis and stimulate fat oxidation, boosting the metabolic rate.

x60

Take 1-3 capsules spread evenly throughout the day with a glass of water.

It can help you lose the most rigid belly fat easily.

DIRECTIONS

acai berry & green tea

Green tea is packed with polyphenols a source of antioxidants.

Take 1-3 capsules per day before meals with a glass of water.

Take 1-3 capsules spread evenly throughout the day with a glass of water.

Raspberry Ketone initiates a fast and improved weight loss process.

x180

DIRECTIONS

x270

x90

x120

Take 1-2 capsules before exersice with a galss of water.

High strength green coffee and green tea, packed with polyphenols and anti-oxidants.

RASPBERRY SUPER BLEND

Take 1-3 capsules spread evenly throughout the day with a glass of water.

Raspberry EXTRACT & Garcinia Cambogia

Unique combination containing B6 to assist metabolism.

Daily supplement to support weight management.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

DIRECTIONS

Take 2-4 capsules per day before meals with a glass of water.

x60

DIRECTIONS

Take 1-3 capsules spread evenly throughout the day with a glass of water.

x60

DIRECTIONS

Unique combination of two of the most talked about natural weight loss ingredients, raspberry fruit extract and garcinia to help curb cravings, boost your metabolism and improve weight loss. High strength formula for maximum results. Take 1-3 capsules spread evenly throughout the day with a glass of water.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 21

RASPBERRY EXTRACT

DIRECTIONS

Green Tea & GREEN COFFEE

DIRECTIONS

Potent caffeine capsules for energy.

Green Tea

x60

LEAN & TONE

CAFFEINE BOOST

x30

#makeithappen

x60

LEAN & TONE

totalNRG

x60

totalNRG

#makeithappen

If like me you train for the majority of the year and keep fit, I use holidays as a well-earned mental and physical break, I try not to do any strenuous exercise but keep to daily light swimming and walks along the beach. This really helps the body and mind recover, you won’t lose a lot of fitness by having a 2week break in the sun, if anything you can come back stronger and feeling highly refreshed.

You really have to be honest with yourself, if you know you are bad at getting back into going to the gym or exercising then I would 100% do three workouts a week to keep you in the swing of things. Alex MacDonald - PT & Fitness Model

Even after a couple of weeks relaxing, you might lose a little bit of definition through excess eating and most likely alcohol consumption but your fitness wouldn’t decrease dramatically (unless you really overdo it on the alcohol and food).

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

Moringa

UK’s first Lingonberry supplement

Another breakthrough from BioSynergy to assist your wellbeing, support your fitness goals and weight management.

The Superberry from Sweden that packs a real punch and helps you with your weight loss. Researchers at Lund University, in Sweden, found the berries almost completely prevent weight gain and could lower blood sugar and cholesterol levels.

Take 1-2 capsules per day before meals with a glass of water.

BIG RED

Big Red Krill is rich in phospholipid omega-3s EPA and DHA.

Makes drinking water more fun and enjoyable.

Big Red Krill omega-3s address many health areas, such as: heart health, brain health, joint health, healthy inflammation and women’s health. The body better utilizes krill omega-3s because they are bound to phospholipids, which is unique among marine species.

Bio-Synergy Fruit Infuser Water Bottle is the delicious way to stay hydrated. We all know how important it is to stay hydrated, but let’s face it, plain water can be dull and boring. Staying healthy doesn’t mean you have to sacrifice taste. Embrace the natural flavours of all your favourite fruits and vegetables while refreshing and hydrating your body. Don’t compromise when it comes to hydration. Enjoy the natural taste of water infused with fruits and vegetables and receive health benefits like antioxidants and vitamins at the same time.

Take 1-3 capsules per day with a glass of water.

DUALFUEL™ SHAKER

the convenience of two pre-made drinks or the ability to store any two items knowing that they are secure. The Bio-Synergy™ Dual Fuel™ Shaker Bottle combines style with convenience. Uniquely, the Dual Fuel™ bottle is effectively split in half, creating two completely separate mixing compartments.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 23

FRUIT INFUSER WATER BOTTLE

DIRECTIONS

x60

Take 1-2 capsules per day before meals with a glass of water.

Move over chia and spirulina The New Superfood is Moringa Oleifera for health energy and weight management Moringa contains proteins, vitamins, and minerals.

DIRECTIONS

If you are close to reaching your goals and find it hard to get back into routines, I would highly recommend doing a workout at least three times a week to keep yourself in the habit of training so you can jump straight back into it when you return from holiday with minimum damage done.

But it’s nothing a couple of weeks of training and eating correctly can’t fix when you are home. Overall I wouldn’t worry too much about improving your fitness or strength whilst away on holiday I would focus more on keeping moving with light activities that allow you to enjoy your holiday without having to think about when your next workout is going to be fitted in, Tennis, Walks, Hikes, swimming and water sports ... all amazing activities to work your entire body whilst having fun and letting your body recover.

Lingonberry

x60

TOTALNRG - 22

Should you work out on holiday? Now this for me entirely depends on your current situation relating to your goals, current mentality and what sort of holiday you are going on!

#makeithappen

LEAN & TONE

DIRECTIONS

Working Out on Holiday

totalNRG

x60

totalNRG

#makeithappen

ACTIVATE®

Losing weight is never easy, but Active Woman Refine is a powerful new ally in the war on weight. Packed the fat-fighting nutrients like CLA, Yerba Mate, and L-carnitine, Refine is an effective and proven way to lose weight. The ingredients have been shown to reduce body fat improve energy levels and promote lean muscle, so if you’re looking to get trim, Refine can make it happen.

Contains the highest quality herbal extracts, including green tea, konjac mannan, and caffeine which are supported by extensive research to aid fat loss goals in conjunction with a balanced diet and regular exercise.

Take 2 capsules daily before an early mealtime with a glass of water. Do not exceed recommended dose. As Define contains a source of caffeine we advise not to take after 4pm.

DIRECTIONS

Take Your Metabolism to New Heights with Define.

MULTIVITAMIN®

OMEGA IQ®

Get your groove on with this delicious drink mix that will keep you hydrated and feeling stronger for longer. With only natural colours and flavours, Revitalise is designed to keep your body performing in peak condition.

DIRECTIONS

Take 1-3 capsules spread evenly throughout the day with a glass of water.

Revitalise keeps you hydrated and performing strong.

Take 1-3 capsules spread evenly throughout the day with a glass of water.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 25

DIRECTIONS

Take 1 serving when hydration is required. For best results mix in a Bio-Synergy shaker with 300mL of cold water.

define®

x60

The ideal post-workout meal is comprised of a blend of carbohydrates and protein. A sample postworkout meal would be chicken with brown rice, yogurt with almonds, or a protein shake with a banana.

ORANGE

Refine®

x60

There is a window of time about 20-60 minutes after you exercise in which your muscles will readily accept the carbohydrates and protein that you consume and suck them up to be stored away as precious energy and building blocks for recovery.

x270

CHOCOLATE

Take 1 serving after workouts. For best results mix in a Bio-Synergy shaker with 300ml of cold water/ skinned/soya milk.

450g

30g

450g

STRAWBERRY

Revitalise keeps you hydrated and performing strong.

What Should You Eat After a Workout?

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

Torch the last of the fat with Refine.

The goal is not to replace every calorie that you burn, but rather to give you just enough fuel so that you can maintain a brightly burning metabolism.

If you are busy and want to get the right nutrition and best from your workout, we recommend our ranges.

Revitalise keeps you hydrated and performing strong.

To kickstart your workout, look to Activate to put a some bounce in your step. Packed with premium protein, Activate has the long-lasting nutrition and delicious taste to supercharge your energy levels so you need never fear the next trip to the gym.

What Should You Eat While Exercising?

Take good care of your body’s fueling needs for exercise, and engage in any type of caloric restriction apart from exercise. Interestingly, research has shown that if you exercise for longer than 60 minutes without supplying your body with any nutrients, you actually burn few calories and less fat than if you had eaten, and your post exercise metabolic rate, or rate of calorie burning, is also lower. If you plan on exercising for less than an hour, you don’t need to eat; just make sure you hydrate

REVITALISE®

Activate is a delicious preworkout PROTEIN shake that will electrify your workouts.

x60

TOTALNRG - 24

The ideal pre-workout meal is consumed about two hours before exercise, contains about 300-500 calories, and is composed primarily of healthy carbohydrates. If you don’t have time to eat two hours before, a quick 50-100 calorie snack 5-10 minutes prior to exercise will also be effective. Good PreExercise Snacks Try a bowl of oatmeal, whole-grain cereal, whole-wheat toast, or even sweet potato or yam as a pre-workout meal eaten two hours before your workout. If you have to eat directly before your workout, a small piece of fruit—like an apple or banana—will do. If that sounds a bit boring for you, then you can try just a little bit of protein or fat, like a teaspoon of peanut butter or a small handful of almonds, but just don’t go overboard.

ACTIVE WOMAN

You Eat Before

Exercising?

#makeithappen

DIRECTIONS

What Should

totalNRG

DIRECTIONS

totalNRG

DIRECTIONS

#makeithappen

totalNRG

MEET

DARREN GRIGAS

ULTRA-MARATHON, OCRS & ENDURANCE ATHLETE I’ve always kept fit and healthy, in and out of gyms or cycling, boxing and running among other activities but until the last couple of years had never pushed myself to excel in any sport to see how far I could go. So I’m a bit of a late bloomer getting into ultras and OCRs but now I’m in it I can’t get enough and it appears I’m pretty good at it too!

Bio-Synergy is proud to supports a wide range of athletes who we believe not only set the standard within their own discipline but are truly inspirational role models to anyone thinking about or already taking part in sport and fitness. Over the coming issues we will introduce others members of #TeamBioSynergy, but if you can’t wait to find out more head over to our ambassador section on our website bio-synergy.uk

TOTALNRG - 26

If you think you have what it takes to join the team, we would love to hear from you, email makeithappen@bio-synergy.co.uk

FEDERICA DE NICOLA

NIKKI LLOYD

Doctor and Iron Man age group winner at Nice

SCOTLAND & WIMBLEDON HOCKEY PLAYER

I am not scared of efforts, I enjoy training, I love racing and I like socializing with people around me who share my same passion. I can’t wait to race in Kona this year, I am currently training hard to achieve a good placement, possibly among the first 3 of my age group. My secret in achieving goals is that I love what I do, so efforts are no more efforts, but steps towards my aims.

Im in the gym 4 days a week – 2 days weight training, 2 days conditioning. 2 pitch sessions and week and one match (which is normally on a Saturday) and then a recovery session (bike or run) on Sunday. Since my first cap I have been selected for every major competition Scotland have played in.

LOUISE SINNIAH-BURR

GRANT TOSNER

POWER LIFTER

strength coach & pt

I am a kiwi-brit passionate about nutrition, lifting (getting stronger!) competing and always seeking out opportunities to keep learning. I am also committed to growing the communities that support me, especially where I can help people achieve their goals!

Being able to stay completely motivated when given a goal to reach. The main success behind my own transformation is down to my ability to stay totally on track and consistent throughout the whole duration.

OWEN LIVESEY

mark matthews

Currently back to back senior British champion, Current Commonwealth champion, Currently got 2 European cup medals and 5 World Cup medals, I have been selected to represent team GB in the first European games, I hope to put a strong performance in here, Also I want to start picking up medals in Grand Prix/ Grand Slam events and qualify for the Olympic Games next year.

I have a 3 day 12 hour shift job at a software company but my real passion and role is being a Strength & Conditioning coach, Personal Trainer and Competition preparation coach, nothing makes me happier than to be able to help people meet their goals and aspirations. I just want to show that no matter what happens, if you stay focused and work hard then your dreams can always be in reach.

FITNESS MODEL

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

KELLIE BARNETT

MATT NEWMAN

Emergency services & FITNESS MODEL

I fell pregnant and suffered a nasty back injury and I realised that things had to change. In the past four years, since having my little one, I have worked hard to get my diet right and achieve my fitness goals and now try to share my continuing journey with others who may be in a similar position as I was. If I can inspire just a few people to ‘make it happen’ and get to where they want to be then I will have achieved something special.

I’m passionate about fitness. I started training ‘properly’ when I got into American Football. Over the years I’ve learnt how to push my body and maximize my potential. Being a published fitness and underwear model gives me the chance to motivate and help others with their fitness journey which is such a great feeling.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 27

THE TEAM Judo champion

#makeithappen

totalNRG

#makeithappen

If you can hold a conversation whilst performing a set. Please work harder. Specially in my experience I can’t talk to somebody in the middle of set and my clients certainly can’t. Again not saying go flat out.. Just hard enough to cause you to focus on the exercise and the muscles you are working.

Each serving contains Agave nature’s lowest GI sugar, it also benefits from a host of micro nutrients in a patent pending blend which are research backed including Green Coffee, AAKG, B-Vitamins and Zinc for energy metabolism.

As the name suggests this is a blend of high quality oats and whey protein, which provides a great start to any day or a healthy snack. BetaGlucan found in oats contributes to maintaining normal cholesterol, calcium contributes to normal energy metabolism and muscle function and the protein assists in the maintenance of muscle mass.

4. Get a personal trainer for a session so you can experience the correct level for you and get some added knowledge!

6. Train on your own. Some gym partners are a distraction and only needed for a spot at certain times.

Above all leave happy and feeling like you have accomplished something during your time there. Don’t leave thinking you could have done more!

ORANGE

Add 1 serving to 250ml-300ml of water. Before exercise or when thirsty.

Alex MacDonald - PT & Fitness Model

free motion

Whether competing at an international level or staying ahead of the pack focus is the key to success and the combination of ingredients in FOCUS notably EPA and DHA have been proven to assist brain function.

This is a unique blend of ingredients including Vitamin C*, which contributes to normal bone and cartilage is the next generation in supplementation for joint health. In this breakthrough formulation, Free Motion brings together bio-active nutrients that work to create a fast acting approach for those participating in exercise, sport or physical activity.

3 capsules per day to be taken with water before food.

thermolean

Great for getting into shape.

Improves joint flexibility and motion.

1 capsule per day to be taken with water & before food.

James Cracknell - (Olympic gold-medal holder and British rowing champion)

DIRECTIONS

Whether it is getting to a competitive weight or just getting in shape, we all sometimes need some help and this unique patent pending blend of ingredients including copper for energy metabolism.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

1 serving to be added to 300ml of semi skimmed milk. For an even tastier snack why not try adding a banana or some honey.

focus

Improves brain functionality & Supports a healthy heart.

5. If you know the gym is going to be super busy, try and go at different times of plan ahead for that.. Go to a class!

7. Train with a gym partner find someone with similar goals and ambitions as you and stick together make exercises or circuits into mini competitions between you.

STRAWBERRY

DIRECTIONS

3. Have an active rest exercise, or be active in your rest periods with lighter exercises usually bodyweight to keep you moving and stop you from losing interest.

DIRECTIONS

2. Join a fitness class, classes are amazing for keeping you working at the correct intensity.

400g

1. If you struggle with short a attention span, group 3-4 exercises together and make a little circuit and complete for 10-15mins. Then change it up.

2 capsules per day to be take with water & before food.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 29

One good indication of whether you aren’t working hard enough is.

Some good ways of improving productivity and work rate in the gym.

Power Up your breakfast and your muscles.

DIRECTIONS

By all means I’m not saying you have to go balls to the wall every session and make yourself feel sick or in pain for half the week so you then miss half a weeks worth of training.

OATEIN

Ultimate PRE-workout, available in 2 flavours.

x90

TOTALNRG - 28

Unfortunately this isn’t the case you do actually have to work at a reasonable rate that will probably make you feel slightly uncomfortable for short periods of time whether that be muscles burning or lungs and heart beating at a higher rate or even sweating.. sweating is a good sign that your body is warming up and starting to cool itself down.

ENERGY CHARGE

DIRECTIONS

As a personal trainer I spend a lot of my time in gyms or studios and I see regularly on a daily basis people going through the motions in the gym, hoping results will happen just by being inside the gym.

ACTIVEMAN

400g

Do you find yourself floating around the gym from machine to machine. Spending hours in the gym thinking you are being productive but actually you are just wasting valuable minutes and even hours.

#makeithappen

x90

Gym productivity

totalNRG

x90

totalNRG

#makeithappen

totalNRG

#makeithappen

totalNRG

#makeithappen

Chicken & Cashews with Broccoli TOTALNRG - 30

• • • • • • • • • • •

2 tbsp peanut oil 1 tsp sesame oil 500g chicken breast fillets, sliced thinly 1 clove garlic, crushed 1 small leek, sliced thinly  1 red onion, sliced thinly  1 medium carrot, sliced thinly 250g broccoli, chopped coarsely 1 tsp cornflour  125ml chicken stock 2 tbsp teriyaki sauce

garnish

• • • •

75g unsalted roasted cashews fresh coriander  toasted sesame seeds  250g black gluten-free noodles

Preparation time – 30 mins, cooking time - 30 mins

METHOD

Season the thinly sliced chicken pieces with salt & pepper. Heat half of the peanut oil, with the sesame oil in a wok or a large frying pan. Stir fry the chicken in batches, depending on the size of your pan, until browned, for around 2-3 minutes, with a splash of teriyaki sauce. Now set aside. Heat the remaining peanut oil in the wok, stir fry the red onion, garlic, leek, carrot and broccoli until leek is soft. Add the carrot and broccoli and cook for 5 minutes. Pour boiling water into your measuring jug with half a chicken stock cube, then mix in your corn flour. Return the chicken to the wok with the chicken stock and teriyaki sauce. Stir and check for taste, seasoning if necessary. Stir fry for about 8 minutes, then sprinkle with the roasted cashew nuts, toasted sesame seeds and fresh coriander.

Lemon Chicken INGREDIENTS • 4 chicken breast • 2 whole garlic bulbs  • 1 lemon, large • 2 tbsp olive oil • salt and pepper • garlic granules • 2 stalks of rosemary

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

METHOD Pre-heat the oven to 350°F, gas mark 4, 180°C (160°C fanassisted). Place the chicken breast in a hot frying pan with a little olive oil to seal the chicken, 2 minutes each side until the skin is crisp and golden, then place in your roasting dish. Cut both garlic bulbs in half, then rub all over the chicken breast and place in the middle of the roasting dish. Season with salt, black pepper and garlic granules on either side. Slice your lemon into 6 slices, and place over the chicken and squeeze each of the leftover ends over the chicken. Scatter 2 stalks of rosemary around the baking dish. Don’t worry about the rosemary sticking to the chicken, it tastes great when it’s cooked. Pour a generous amount of olive oil - around 2 tablespoons - over the chicken. Place in the oven for 40 minutes, turning over after the first 20 minutes, start with the skin side down. Cut your chicken breast in half on the diagonal when serving.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 31

ingredients

7 Key ingredients blended by our experts to fuel the most hardcore workout, feel the buzz and get lifting and take things to the next level. Each serving packs a serious punch energizing your workout with a revolutionary blend containing creatine, AAKG, B- vitamins and quality carbs.

Pushed yourself to limit and smashed and extra set? Then harness the power of our revolutionary post workout formula with a blend of 7 key ingredients to refuel your muscles and feel awesome. Unique blend of protein, L-glutamine, Beta Alanine, and quality fast acting carbs. Tomorrow is a new day, so bring it on!

Revolutionary blend of 7 key research backed ingredients to boost your metabolism and fight off your cravings, with the power of Super7 on your side the abs you want are within reach, so go for it.

1 serving with 300ml water after every workout.

1 serving per day with water before main meal. Contains a source of caffeine.

DIRECTIONS DIRECTIONS

1 serving per day with water before main meal. Contains a source of caffeine.

SUPER armour

METABOLISM BOOST TO FIGHT OFF YOUR CRAVINGS.

x60

DIRECTIONS

x60

908g 7 proteins blended by our experts to power your workout and pack on lean muscle. Harness the power of 7 proteins for maximum performance and muscle recovery a unique blend to get you in peak condition.

Revolutionary blend of 7 key research backed ingredients including chromium, GTE and caffeine to give your metabolism a rapid boost and give the power to sculpt your body.

MULTI VITAMINS & MINERALS.

Treat your body to a daily vitamin supplement harnessing the power of key research backed nutrients to boost your immunity and energize you every day. Fitness starts from within so treat your body with respect.

x60

TOTALNRG - 32

ORANGE

1 serving with 300ml water during every workout.

SUPER lean

100% PROTEIN, ENRICHED WITH VITAMINS & AMINO ACIDS.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

FAT-LOSS SUPPORT FORMULA TO SUPPORT WEIGHT LOSS

Harness the power of 7 science backed ingredients including l-carnitine, GTE and amino acids to power through your workout, fight fatigue and boost your performance. Feel the power of quality carbs and b vitamins fuelling your body and set a new 1 rep max.

super Max

STRAWBERRY

SUPER burn

INCREASES HYDRATION & SUSTAINED ENERGY RELEASE.

BLACKCURRANT

CHOCOLATE

1 serving with 300ml water after every workout.

1 serving per day with water at breakfast.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 33

SUPER FUEL

STRAWBERRY

DIRECTIONS

1 serving with 300ml water 15 minutes before every workout.

ENERGY AND PROTEIN POST WORKOUT FORMULA.

908g

DIRECTIONS

908g

ORANGE

”

908g

SUPER GAIN

BLACKCURRANT

ALEX MACDONALD - BIO-SYNERGY AMBASSADOR

CHOCOLATE

SUPER CHARGE

INCREASES HYDRATION & SUSTAINED ENERGY RELEASE.

Fuel the Super-Hero inside

“

SUPER SEVEN

Dedicated to providing awesome products backed by science that deliver results. Revolutionary product formulas harnessing the power of 7 key ingredients to give you the tools to get the body you want.

#makeithappen

DIRECTIONS

SuperSeven

totalNRG

DIRECTIONS

totalNRG

#makeithappen

• How do you want to feel on your wedding day? • How do you want to look on your wedding day? • How much exercise do you currently do? • Do you know how to achieve your goals, or do you need someone to help you on a weekly, fortnightly or monthly basis? • Do you want to train on your own, with your fiancée, and/or bridesmaids? • Do you need support and advice with healthy eating to give you energy, lose weight and feel good? • What things are going to stress you the most? Write a plan for each month leading up to the wedding with really specific goals to help you achieve the overall big goal. This will make things happen we promise! One you have taken the time to do this follow our simple tips to help you have a happy wedding, feeling fabulous on the day: Exercise Aim to do at least 20mins of daily activity – brisk walking, dancing, cycling to raise the heart rate and help to burn fat. Plan 2-3 ‘training sessions’ when you get sweaty, and start to improve your overall fitness – include cardio exercises, weights for toning and fat burning and core muscles to improve your posture for the wedding day, and flatten your abs for the honeymoon!

Drink at least 1.5litres of water a day (take a bottle to work and it should be empty when you go home!) and start the day with a big mug of green tea to boost the immune system, and fat burning zone. Try to have little or no sugars, processed foods, and refined simple carbohydrates – plus little alcohol if you can – keep it all in balance. Plan your food and snacks in advance so you have good things with you, and avoid getting over hungry – Bio Synergy Bars and Shakes will help you get your goals. Manage Your Stress Keep a happy diary – writing down three things each day that have happened that made you smile, however small. Review your goals from the initial questions on a weekly basis to make sure you are on track Get plenty of good quality sleep – aiming to be resting between 11pm – 6am at least as this is when you body gets the best repair. Task people with things to do so they feel involved, and help keep you calm. So commit to believing in yourself, and making this day wonderful for you, inside and out.

For the best results, take two to three servings of Whey Hey® per day: One in the morning, one after exercise, and one between meals. Mix with 200-300ml of water or milk. Shake well before consumption.

watermelon Whey HEY® Bio-Synergy Whey Hey® is a delicious, light and refreshing whey protein powder.

With over 21 grams of protein and 4.8 grams of BCAAs per serving, this low-fat, gluten free protein powder is ideal for those who love watermelon but hate pips so grab a tub today

COffee Whey HEY®

Bio-Synergy Whey Hey® is a delicious, light and refreshing whey protein powder. With over 21 grams of protein and 4.8 grams of BCAAs per serving, this low-fat, gluten free protein powder is now available in Brazilian coffee flavour. Go Brazilian and grab a tub today.

Kim Ingleby BSc(Hons)

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

With over 21 grams of protein and 4.8 grams of BCAAs per serving, this low-fat, gluten free protein powder is enough to make anyone go nuts. Don’t be shy, grab a tub today.

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

TOTALNRG - 35

Nutrition Aim to eat three balanced meals a day including complex carbohydrates, quality protein and essential fatty acids, in a small portion size.

Bio-Synergy Whey Hey® is a delicious, light and refreshing whey protein powder.

DIRECTIONS

Buy a wedding notebook to answer these questions to help you get Specific About your Goals:

COCONUT Whey HEY®

DIRECTIONS

Daily exercises to improve your posture and core for example, when your phone rings pull in your lower core muscles, relax your shoulders and lift through the spine.

201520162017

DIRECTIONS

TOTALNRG - 34

Below we have created a few questions, and top tips which will help you achieve your goals, and enjoy your big day!

NEW FOR SPRING & SUMMER

2.25kg

Wedding Day

#makeithappen

2.25kg

Feel & Look Fabulous on your

totalNRG

2.25kg

totalNRG

#makeithappen

GET Beach REady

totalNRG

#makeithappen

TOTALNRG - 36

with Bio-Synergy award Winning Products Body Perfect

Skinny Water

Skinny Protein shakes rated No.1 diet protein by UK supplement reviews are high in protein & low in fat making them the ideal partner to achieve your perfect beach body. Each delicious shake also contains calcium and vitamin d for healthy bones, green tea and chromium to help curb sugar cravings.

Bio-Synergy Skinny Water fits perfectly into a hectic lifestyle and can contribute to providing you with the recommended daily amount of water, whilst also assisting to curb cravings and burn calories. available in three delicious flavours, Pomegranate, Orange and Raspberry.

Body Perfect is an award winning product, voted No.1 by readers of Women’s Fitness and daily Mail among others. Include Body Perfect capsules in your weight loss regime and they will support you to achieve your goal. ®

Skinny Protein ®

VISIT BIO-SYNERGY.CO.UK TO GET YOUR SUMMER BEACH WORKOUT PLAN

Available online at

bio-synergy.uk

Telephone: 020 7569 2528 Facsimile: 020 7723 1827 For general enquiries or advice: makeithappen@bio-synergy.co.uk www.bio-synergy.co.uk - #MakeItHappen

or at leading stores