TOTAL NRG The Health, Fitness and Lifestyle magazine from the experts at Bio-Synergy.
BEAR GRYLLS INTERVIEW WITH BE MILITARY FIT CO-OWNER BEAR GRYLLS
CAMILA GOODIS
INTERVIEW WITH BEVERLY HILLS BASED PILATES & PERSONAL TRAINER CAMILA GOODIS
LIFESTYLE CHANGES HOW MINOR LIFESTYLE CHANGES CAN HAVE A MASSIVE IMPACT ON HEALTH AND LIFE EXPECTANCY
WE GO AGAIN...
HOW TO GET THROUGH YOUR WEEKLY WORKOUTS EVEN IF YOU DO SLIP NOW AND THEN
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T R A I N I N G / / R E C I P E S / / I N S P I R AT I O N / / A D V I C E & I N T E R V I E W S
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£2.50
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It is with great excitement that we present the latest edition of Bio-Synergy’s Total NRG.
As sports nutrition experts, you can rely on us for all your nutrition needs.
As you would expect from Bio-Synergy we have poured a lot of passion into this issue and have had the pleasure of working with a number of industry experts to bring you the latest research, best recipes and workouts to fuel your passion for fitness and #makeithappen
Since 1997 Bio-Synergy has won numerous awards, accolades and most importantly millions of happy customers worldwide have adopted our products to get the most out of life.
If you want to join the conversation and get the latest news make sure that you follow on social media, simply search biosynergy. Since its inception Bio-Synergy Total NRG has been devoted to bringing the latest and most exciting fitness news to give you the tools that you need to get the most from life.
I hope that you enjoy reading the articles as much as we did putting them together and feel free to share with your friends, family and colleagues. Yours in fitness, Daniel and The Bio-Synergy team
Whether your goal is setting a new personal best or dropping a dress size, the information that you will discover in each issue will be practical, informative and exclusive. Over the last 22 years we have dedicated ourselves to putting you the customer first, whether that be the quality of our products, our commitment to innovation or our desire to provide you with thought provoking and helpful articles and advice. If you want to get in touch email makeithappen@bio-synergy.co.uk or call - 0044 207 569 2528
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1 5 7 11 15
CONTENTS Bear Grylls BMF launches Europe’s most affordable fitness franchise with Bear Grylls
Mental Perspective World Cup Goalkeeper Playing for CS Marítimo in Portugal’s Primeira Liga
Calisthenics Superpowers The 4 functional exercises fitness enthusiasts should use to gain calisthenics superpowers
Camila Goodis Interview with Beverly Hills based pilates & personal trainer Camila Goodis
Developing Explosive Power With Box Squats Box squats are what it says on the tin you squat onto a box
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Natalia’s Reviews
21
Meet The Team
25 31 33 37
Adventure and Endurance athlete gives her thoughts on the latest in sportswear and equipment
What makes them all inspirational is that they have overcome adversity and often juggle busy work and home lives, yet continue to compete at a high level.
Tasty Recipe Grain free coconut & courgette loaf and matcha smoothie breakfast bowl
What’s In A Sport’s Enthusiast Diet? Here are the best foods for you
We Go Again... How to get through your weekly workouts even if you do slip now and then
Lifestyle Changes How minor lifestyle changes can have a massive impact on health and life expectancy
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EXCLUSIVE INTERVIEW WITH BEAR GRYLLS ON BMF LAUNCH
BMF (BE MILITARY FIT), EUROPE’S LARGEST OUTDOOR FITNESS OPERATOR, HAS LAUNCHED A FRANCHISE FITNESS OFFER THAT IS SET TO TRANSFORM ACCESS TO FITNESS ACROSS THE UK AND BEYOND. CO-OWNED BY BEAR GRYLLS AND FELLOW FORMER SOLDIER AND ENTREPRENEUR CHRIS ST GEORGE, BMF IS ON A MISSION TO GET THE UK FIT FOR LIFE. www.bio-synergy.uk
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Bear says “BMF is now the largest outdoor fitness company in Europe. We pride ourselves on using the outdoors to develop resilience for life and cutting edge strength and fitness programmes. Natural light, fresh air and communitybased fitness is our proven and powerful combination that brings thousands of members from all ages and backgrounds into local parks every day. And I also remain so proud that veterans are able to train with us for free - always.” “The BMF vision is to grow an outdoor fitness community led by passionate local franchise owners on a mission to change people’s lives for the better. To me that is both compelling and transformational. “The new low-cost franchising model is also inspiring military veterans to build a business with us in the fitness space. I am very proud of the fact that we make it possible for all veterans to train with BMF for free. Not for a week, not for a month, but for life. Chris St George says, “Bear is a powerful advocate for BMF Fitness Programmes and community. His daily training regimes incorporate the best of the latest BMF training methodology. We are proud that Bear has trained with BMF at key moments on his journey to peak fitness and survival. He continues to inspire many in the BMF community. “We have also brought new strength to the franchise brand by recruiting Jan Spaticchia, former CEO of market-leading Energie franchise fitness group. Jan has proven expertise in building an innovative and affordable franchise business. He will lead our drive to make the BMF franchise the world’s leading outdoor fitness franchise. Spaticchia states, “We are delivering a model of outdoor fitness franchising that has never been seen before. A committed owner, with access to a park, BMF fitness
programming, marketing collateral and operational support, can be in business within ten weeks. With a starting price of just 20k there is no fitness franchise in the world that comes even close to putting a franchisee into business within this timescale with such a low-cost entry point. With 20 franchisees already opening, including several where the franchise partner has taken more that one area, and a rapidly expanding pipeline, I am confident that we will be operating in 60 parks by year-end. That figure could be 300 in the UK alone by 2022. The positive impact on the health of communities should be significant. We expect hundreds of applications from entrepreneurs, veterans and personal trainers keen to invest in a lifestyle that can generate profit while transforming lives. “There is already significant interest from other countries, and we are working with those parties to allow them to become master franchise partners for larger territories. We have no boundaries, because if you can demonstrate your ability to be a franchise partner, and have access to a public park or similar space, then this is a major opportunity for you to create your own successful business and change lives. “Our discovery days operate fortnightly and provide an opportunity for prospective franchisees to meet the team and find out more in a relaxed environment.
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2019
2019
DUALFUEL™ SHAKER
THE CONVENIENCE OF TWO PRE-MADE DRINKS OR THE ABILITY TO STORE ANY TWO ITEMS KNOWING THAT THEY ARE SECURE.
750ml
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.
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2019
2019
BCAA POWDER
HIGHEST PERFORMANCE 2.1.1 PRE-WORKOUT.
Bio-Synergy BCAA powder is a great pre, post or intra workout supplement. But we feel it’s most beneficial before a workout to help maxmise your training.
RASPBERRY
360g
2019
If you’re hitting the weights hard or training at a high intensity, this is the essential amino acid supplement. Every serving gives you 5g of high performance BCAAs, as well as beta alanine, caffeine and taurine.
WATERMELON
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MENTAL PERSPECTIVE Being a professional footballer, you are provided with an opportunity to rub shoulders with people from across the world. You’re able to hear different languages and observe different cultures. More importantly, you’re in a position to learn from everyone’s point of view and perspective. I believe everyone, more specifically, every athlete has their own journey. They have experienced aspects of life that are foreign to others; it is through these contrasts of up and down, joy and pain, that create our purpose on and off the playing field. My own life has provided me with moments and helped me actualize my purpose. It is what wakes me up everyday with a passion to attack the day. It provides me with the push, from a deep rooted source within in my heart, to keep moving forward. Athletes have a remarkable way of believing in things that haven’t come to fruition in real time, they keep pushing and striving without hesitation. This type of perspective and mentality allows for athletes to leave an impact on the lives of others and motivate them to find their purpose, their passion, and motivate them to reciprocate the same intentions to their peers.
Perspective is what helps me remind myself where I want to go and how I want to get there. Perspective helps me realize that for as far as I’ve come, I have so much more to accomplish. From a training, mental, and nutritional approach, I’m consistently seeking to get better, both on and off the pitch. This is what allows me to look forward to working with people and companies who are invested in my development as an athlete, as well as a person. Surrounding yourself with people who enjoy the hustle as much as I do is imperative, making my partnership with Bio-Synergy make all the more sense. Throughout my journey, as I move forward, I vow to love the process and experiment with what works for me while motivating others to become better. I’ll keep digging, fighting, and grinding for more, as I look to reach the top of the world of football. Most importantly, I promise to maintain clear perspective. Amir Abedzadeh
WORLD CUP GOALKEEPER // PLAYING FOR CS MARÍTIMO IN PORTUGAL’S PRIMEIRA LIGA
@abedz
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CALISTHENICS SUPERPOWERS THE 4 FUNCTIONAL EXERCISES FITNESS ENTHUSIASTS SHOULD USE TO GAIN CALISTHENICS SUPERPOWERS
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Calisthenics seems to be the buzz word in all the gyms lately, and it’s definitely what people are watching on Social Media.
arms and legs straight take your legs off the floor and raise your arms over your head in a boat shape |run through the 3Bs in your mind as a reminder to ensure you are in a compound contraction. Hold this position for time.
The great thing about Calisthenics is that it has a low access level and the depth you can go to with it. From as little as a push up to as large as a planche, in every gym to every park, Calisthenics is the most versatile way of training and the best route to gain crazy Superpowers.
PIKE TO PLANCHE: Holding yourself in a high plank position contract through your body creating a hollow body position and lean into your shoulders trying to get your hands in line with (or as close to) your hips as possible. Lean for as long as you can at the peak point then sit back on your feet raising your hips slightly into a pike position still squeezing the core but taking pressure off the shoulder position. Repeat back into the Planche lean position for reps.
One of the most important Superpowers you will learn and take away from Calisthenics is COMPOUND CONTRACTION.
SUPERPOWER No.1 This is the ability to focus your mind to contract every muscle in your body simultaneously, the fastest and most efficient way to learn this is using an exercise we have all done before, but with a different approach, the Plank. Using the plank is a great way to get your body under full contraction at a low access level. To start learning Compound Contraction I use a technique I call the 3Bs.
SCAPULAR PULLS: Hanging off a straight bar take your full bodyweight into your hands and dead hang, start to pull with only your back ensuring you keep your elbows locked and arms straight generate tension throughout the whole body. Once you reach the top of this range hold at the top for around 4 counts. Then under control, slowly lower back to the dead hang. Repeat for reps.
THE 3Bs The 3Bs is a way to get people focusing on the bigger muscle areas while subconsciously contracting all the smaller supporting muscles. The 3Bs stand for BACK, BELLY, BUM. An easy, simple way to remember to keep squeezing those areas while in the plank. The goal here isn’t to get the longest time but to make this compound contraction so intense you shorten your max time by making it harder to hold. This way you’re maximising your efforts and getting more bang for your buck.
FRONT LEVER CRADLE: Hang off a straight bar, tuck your knees into your body and pull your tucked position up without bending your arms using compound contraction and a top range scapular pull. Stop and hold when your back is parallel with the floor. Hold position for time. When finished lower safely and under control back to the floor. Implementing these 4 simple exercises will help you on your Calisthenics journey and allow you to realise the benefit of body weight in your usual training to assist your sport or lifestyle goals. I can guarantee that just this change will shift your strength and fitness to the next level.
SUPERPOWER No.2 In turn this leads us to the second Superpower you will acquire, which is Mind Control…. Not the mind control your thinking of but, conscious contraction, the ability to turn muscles on and off at will and without external hinging just by using your noggin. How this works is the neurological system will start to strengthen and the mind body connection will start to realise its full potential.
Jase Robinson THE FOUNDER OF THE EVOLUTION OF FITNESS
TRIMARY FOCUS! Now you have gained these Superpowers there are 3 primary focal points that you must strengthen to build great Calisthenics foundations. This is what I call The Trimary Focus and they are: Trunk – The core on a whole creating strength within that inner abdominal wall. Straight Arm – Working on the tendon and ligament strength that link the shoulder girdle and the elbow joint. Scapular – All those tendons and ligaments that join up from the shoulder and back which meet beneath the scapular that generates end range start and end strength creating great mobility. Calisthenics can help you in other areas of life and fitness because of its versatility it can transition to assist in sports of all kind especially Martial Arts, Rugby, Climbing and more, and the functionality that it can create will help create more vitality in your lifestyle and allow you to live without physical restrictions. So to help you become super powered Calisthenics Beasts I have put together some key exercises that you should be implementing right now to help with your transition to ultimate wellbeing:
HOLLOW BODY: Lie on the floor facing up, make sure your focus is on keeping your lower back touching the floor at all times, keeping your
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01- 0204- 03Since 1997 we have been manufacturing in the UK to the highest standards.
Bio-Synergy has received endorsements from many of the world’s leading athletes and sports governing bodies, but have NEVER paid for them.
Bio-Synergy is an independent company that is run by the founder and team of dedicated lovers of all things fitness.
Bio-Synergy has developed many products that are now considered industry norms, such firsts include Creatine capsules, All in Ones and Pre-workouts.
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WE NEVER COMPROMISE ON QUALITY
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CAMILA GOODIS ORIGINALLY FROM BRAZIL, CAMILA HAS BEEN IN THE U.S. FOR 14YRS AND WORKS PRIMARILY IN/AROUND BEVERLY HILLS AND OUT OF HER HOME IN CULVER CITY.
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HOW DID YOU GET INTO FITNESS: I was a ballerina and then I quit my career because I had too many injuries and I was tired of being hurt and just rehearsing and making no money. I decided to go into physical education. My major in school was physical education and I was always super active growing up and I decided that I wanted to change people’s lives with positivity and a passion for fitness.
IF YOU COULD TRAIN ANYWHERE AND WITH ANYBODY, WHERE WOULD IT BE AND WHO WITH? I would say Bali with my fiancé
IF YOU HAD A SUPER POWER WHAT WOULD IT BE? If I had a superpower I would like to fly
WHO WAS OR WHAT WAS YOUR INSPIRATION: I admire Jillian Michaels’ career. She worked hard for herself and now she has everything. Books and workout videos. I was definitely inspired by her.
WHAT IS YOUR PERSONAL GO TO EXERCISE? My personal go to exercise is definitely a HIIT workout because I can target everything in my body in something like 45 minutes and I like to make up exercises.
My whole family is in Brazil so I miss that a lot. Also the lifestyle and people in general because people in Brazil, no matter what they have, are really happy and I miss that energy. They appreciate life and approach things differently than the U.S. Now I’m very Americanized of course, but when I go back to visit I realize how much I miss that vibe.
My clients usually want to lose weight or to get stronger and toned
DO YOU THINK SOCIAL MEDIA IS A FORCE FOR GOOD IN FITNESS? Yes I absolutely think it’s amazing for fitness especially because people these days don’t have time to go to the gym or sometimes don’t have the money and if they go on social media, they can find workouts they can do at home and it’s a great way to promote yourself as a fitness expert.
I definitely prefer eating at my house and I do love to cook. I’m not big fan of restaurants. If I can eat at home every day I would, but sometimes I get a little lazy. My favorite foods are vegetables which is pretty boring. I also love sushi. I could eat sushi every day.
WHAT DO YOU HAVE PLANNED FOR 2020?
WHAT DO YOU MISS MOST ABOUT LIVING IN BRAZIL?
WHAT IS THE MOST COMMON GOAL THAT YOUR CLIENTS HAVE?
DO YOU PREFER COOKING OR EATING OUT? WHAT’S YOUR FAVOURITE MEAL?
For 2020 I’m planning a fitness + wellness retreat. The first one is going to be in Malibu and I want to do one in Brazil later this year. I’m also looking to write a book about exercise and nutrition and maybe I’ll be on a TV show.
FINALLY, WHAT ARE 3 TOP TIPS FOR READERS 1) Don’t lose your motivation. Wake up and do something. Go to the gym or workout at home 2) Drink plenty of water during the day. People forget to drink water. Hydrate your body. It helps your skin and digestion. Water is the key to being healthy and losing weight. 3) Stop doing fad diets. Do something that is sustainable for your life. Just eat healthy and your body you will change. You body is going to respond well to consistency. Don’t think I have to eat a certain number of calories a day. If you eat healthy whole foods and watch your portion size, you are going to see results. Chasing fad diets will make you miserable.
Camila Goodis PILATES INSTRUCTOR // PERSONAL TRAINER AND LIFESTYLE CONSULTANT
@cagoodis // fitnessgoodis.com
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Active Woman is the UK’s first sports nutrition range dedicated to women. If you love fitness and getting results from your workouts, this range of sports supplements is perfect for you. For far too long, macho bodybuilders have dominated the sports nutrition world. Well, not anymore! Roughly 60% of gym-goers are women, and it’s time you get the smart nutrition you deserve. That’s where Active Woman from Bio-Synergy comes in. Not just a simple ‘pink it and shrink it’ diet series, this is a hard hitting, girls-only range of supplements for ladies who know that strong is the new skinny, and that sweaty is the new sexy. The Active Woman sports nutrition range is specially designed with premium-quality ingredients that cater to the genetic needs of women, and help you take control of your lean muscle and body weight. Chock full of strategic vitamins, minerals and nutrients, we’ve even packed in as much protein as some leading men’s brands.
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DEVELOPING EXPLOSIVE POWER WITH BOX SQUATS
Box squats are what it says on the tin you squat onto a box. I have found box squats incredibly useful in teaching beginner lifters how to squat deep and with proper form. In my experience a vast majority of athletes struggle to do squats in a proper and safe manner. By introducing them to box squats the 3 fairly major benefits are;
hamstrings and glute muscles, which are key movers in this exercise. 3. Huge gains in hip power ; Because at the mid point of the exercise you have to come to a dead stop ( this will recruit more muscle fibers which results in more strength) you really have to engage your hips to drive back up and out of the seated position.
1. Box squats are safe; One of the major flaws in squatting is rounding out the lower back although this can still occur with box squats, it is a lot easier to overcome using this method. 2. Correct technique is enforced; Box squats force you to sit back correctly when in the eccentric (lowering) phase of the lift, it forces you to lower the bar using your hips first. This places more stress on the powerful
I have used various boxes, beer crates, concrete blocks, reebok step boxes, rubber bumper plates and all sorts of strongly constructed objects to act as my box. It is recommended that you use differing height increments when box squatting the most common heights are 18, 15 and 13 inches although it is not uncommon for more experienced athlete to box squat even lower.
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BOX SQUAT STARTING POSITION. The starting position on Box Squats is similar as for Squats with maybe a slightly wider stance.
surrounding muscles can’t provide support. Stay tight push your abs out. • Don’t let your knees get in front of your feet. Keep your shins (past) perpendicular to the floor. Lower yourself by pushing your hips back.
• Put the bar low, on top of your rear deltoid muscles. • Grip the bar with a narrow grip this makes it easier to keep your upper-back tight, which adds strength.
• Do not rock on box Squat up by moving your hips up. Keep your torso still.
• Feet should be positioned wider than your shoulderwidth. Feet turned out about 30°. • Keep the upper back really tight as if you are trying to squeeze somebodies finger-tips between your shoulder-blades. Keep this position during the whole lift. • Make a big chest and keep it up. This together with the tight upper-back will prevent your back from rounding
• Never ever bounce. Lower yourself under control. Sit on the box. Box squats like a lot of exercises is a great performance enhancer if done correctly but equally can cause the athlete serious damage if executed wrong. Mike McGurn INTERNATIONAL STRENGTH AND CONDITIONING COACH
• Keep your head fixed looking at a point in front of you during the whole lift. Don’t look up or down: look forward. Keep your abs tensed this increases lower back stability. Push your abs out as if someone was going to punch you in your stomach. BEGINNING THE BOX SQUAT Lower yourself by moving your hips first. Your knees should hardly move during Box Squats. Any power generated begins with your hips. • Sit Back. Push your hips back as far as you can. Imagine you are sitting back onto a chair. Your knees don’t move, your hips move back. • Shins Perpendicular. Or even past perpendicular to the floor. You’ll get this by moving your hips first. Push them back as far as you can. • Knees Out. Your upper-thighs must stay inline with your feet to avoid knee injuries. Push your knees out, point them where your toes point. • Sit on The Box. Do not let yourself fall on the box. Lower yourself under control. Not slow, and not a touch & go. It should be controlled. • Stay Tight. Don’t relax your muscles, it can cause back injuries. Keep all your muscles tight on the box. SQUATTING OFF THE BOX. Stay tight as possible, keep your chest up and look forward. Do not lean forward. • Heels on The Floor. Curl your toes. Drive through your heels on the floor so you don’t lose balance. Using a shoe with no heel is recommended. • Explode. You can’t do Box Squats slowly. Squat up by exploding from your hips. That’s how Box Squats build hip power. COMMON BOX SQUAT MISTAKES. Box Squats - like any weight lifting exercise - can mess with your lower back if you don’t do them correctly. The key is to sit on the box and stay tight. Do not bounce or relax. • Don’t lean forward This will make your back round. Look forward, big chest, shoulder-blades back & down, arch your back, push your abs out. • Never ever relax. The spine gets the whole loading as
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NATALIA’S REVIEWS
FIRSTLY, MANY THANKS TO ALL THE BRANDS WHO HAVE SUBMITTED THEIR PRODUCTS, IF YOU DIDN’T MAKE INTO THIS EDITION MAKE SURE YOU CHECK OUT THE NEXT ISSUE.
BOWFLEX MAX TRAINER M8
RSP £2699
This is a serious bit of kit and is the top of the range machine made by Bowflex, it combines the full-body, low-impact motion of an elliptical with the calorie-burning power of a stepper. Considering the functionality and quality of the machine it takes up less space than I imagined (there are 2 massive boxes) so can fit in most homes. The functionality was more akin to machines that I have used in the gym and you can feel the quality. With 7 built in programmes, 20 resistance levels and the ability to enhance the experience by downloading the JRNY app (there is an extra cost) you can keep challenging yourself and as you would expect from a machine of this price and quality all the performance stats that are displayed on the screen so that you can track your progress and stay motivated to hit your goals and make it happen. If you are someone who prefers training from home, or wants the flexibility to do so, then this is a great piece of kit.
FITNESS-SUPERSTORE.CO.UK
8/10
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TCA RELENTLESS LEGGINGS
RSP £39
As an Ironman, ultra-runner and gym goer these leggings got a great workout and I was not disappointed, the colour was great, they have support in all the right places and I got lots of compliments about them too and with a reasonable price tag they are a great buy and would definitely recommend. New kit on the block.
TCA.FIT
9/10
GROOV-E SOUND BUDS
RSP £64 The design of the earbuds themselves is straightforward, with a matte black casing small LED ring that flashes every few seconds when in use. It’s simple, but efficient. The wireless connectivity was pretty good and the overall sound and build quality make them a good value alternative to higher priced product, particularly if like me you’ve been known to lose them! Usability. A single press will play/pause the music, or answer/drop a call, while a quick hold (one second) will conjure either the Siri or Google Assistant. A long hold (four seconds) will also turn each earbud on or off. Double-clicking on the left earbud will jump to the previous track, while double-clicking the right earbud will skip to the next one. Triple-clicking acts in a similar way with the volume, decreasing with the left earbud and increasing with the right. Overall they are good value alternative.
GROOV-E.CO.UK
7/10
HYPERICE HYPERVOLT
RSP £399
Been waiting to try one of these for a while and was really impressed with the packaging, accessories and instructions, the one I received was with a US plug, but am sure UK versions are available. As with most people I often overlook recovery and was keen to see how this device would help in reducing muscle soreness. After a short charge it was ready to go and I had a good play with the settings and how much pressure to apply, once I got the hold of using it, I found that it was pretty effective and would recommend if you are exercising regularly and want to improve recovery.
HYPERICE.COM
8.5/10 www.bio-synergy.uk
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FUEL YOUR INNER SUPERHERO Bring your dream physique closer to reality using our revolutionary product formulas that harness the power of 7 key ingredients. Our Super7 range has been engineered for time-starved athletes, with busy professional and social lives, who find it difficult to spend endless hours in the gym. Whether you’re squeezing in a workout between meetings or before a big night out, Super7 helps improve the results you get from the training you do. From Super Gain, our revolutionary post workout formula that boosts your muscle recovery, to Super Burn, our intense fat burner that gives your metabolism a massive kick, there’s something in the range for you, whatever your goal may be. Whether you’re after a pre workout, intra workout or post workout supplement that really works, you’ll find it right here, Super7 style.
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BE INSPIRED MEET SOME OF #TEAMBIOSYNERGY
BIO-SYNERGY AMBASSADORS ARE FROM A WIDE RANGE OF BACKGROUNDS INCLUDING; PARALYMPIANS, FITNESS MODELS, MARTIAL ARTISTS, FOOTBALLERS AND TRIATHLETES TO NAME BUT A FEW. What makes them all inspirational is that they have overcome adversity and often juggle busy work and home lives, yet continue to compete at a high level. Over the coming issues we will introduce you to all the members of #TEAMBIOSYNERGY, but if you cant wait to find out more then head over to our ambassador section on our website bio-synergy.uk 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 www.bio-synergy.uk
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ADAM LAM // INTERNATIONAL BADMINTON PLAYER
LEWIS FENECH // PRO VOLLEYBALL
KIRSTY ALLEN // DERBY FC
MAEVE FOLEY // ACTRESS, MODEL & DANCER
RYAN RAGHOO // TEAM GB PARA ATHLETE
TANYA MATTHEWS // NURSE & POLE DANCER
AYESHA REID // MODEL & DANCER.
DANIEL LEWIS // TEAM GB LONG JUMPER
DAN POWELL // TEAM GB PARALYMPIAN, JUDO
ZARAK HUSSAIN // PT & COACH
SCOTT WILSON // 7 X BRITISH TRAIL BIKES CHAMPION
CYRIL RICCI // IRON MAN
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Designed exclusively for men, the cutting-edge, patented formulas in Activeman were developed alongside the ultimate active men: Olympic goldmedallist, James Cracknell Activeman is a science-backed range of six products for body and mind, ranging from unique protein shakes and healthy snacks to sport-specific multivitamins, designed especially for men whose workouts put pressure on their bodies. Our Activeman lineup includes everything you need to improve your performance, including Energy Charge, our energy-boosting preworkout formula, and Thermo Lean, our most powerful thermogenic fat burner. All you need to do is pick the right one for your goal and get ready to start your fitness journey.
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As recommend by James Cracknell OBE, rowing champion and double Olympic gold medalist
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TASTY RECIPE
GRAIN FREE COCONUT & COURGETTE LOAF GRAIN FREE, HIGH PROTEIN, NUTRITIOUS LOAF, WITH A HINT OF COCONUT. INGREDIENTS
METHOD
1 large courgette, grated 8 eggs, large 150ml maple syrup or agave nectar (rich & dark or light & mild) 100g coconut flour 1 tsp. vanilla bean paste or 1 vanilla pod, deseeded 1 tsp. bicarbonate of soda 1 tsp. baking powder 2 tsp. cinnamon sea salt
1. Pre-heat the oven to 325°F, gas mark 3, 170°C (150°C fan- assisted).
TOPPING 60g pecans, roughly chopped 1 tbsp. coconut oil 1 tbsp. coconut flour 2 tbsp. maple syrup or agave nectar (rich & dark or light & mild) ½ tsp. cinnamon 2 pinches sea salt
2.
In a food processor, or by hand, beat the eggs until smooth and add the maple syrup or agave nectar and blend. Then add the coconut flour, vanilla, bicarbonate of soda, baking powder, cinnamon and sea salt and blend together, then add the grated courgette and blend into the mixture.
3. Pour the mixture into a 2 lb loaf tin, pre-lined with baking parchment or cake tin liner and smooth out the mixture until level. 4.
To make the crumble topping in a mixing bowl and the coconut oil, coconut flour, maple syrup of agave nectar, cinnamon and 2 pinches of sea salt, mix well then fold in the chopped pecans, pour the topping over the mixture and bake in a pre-heated oven for 1 hour.
5. Remove from the oven, take it out of the tin and place it on a wire rack to cool. TIP - This coconut & courgette loaf can be served either as an accompaniment to a sweet mealtime or savoury. Don’t be put off by the courgette in thinking this can only be served as a savoury dish. It is light, incredibly moist and great served with a wholesome soup or with smashed avocado, eggs and chilli oil. Lisa Roukin AUTHOR OF MY RELATIONSHIP WITH FOOD COOKBOOK
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wellbeing
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TASTY RECIPE MATCHA SMOOTHIE BREAKFAST BOWL
A QUICK, HEALTHY BREAKFAST, SUPERCHARGED TO ENERGISE YOU WITH THE NATURAL BENEFITS FROM GREEN TEA. INGREDIENTS
METHOD
2 bananas large, frozen (sliced 1inch pieces) 2 tsp. matcha powder 2 tsp. agave nectar (optional) 1 avocado, ripe 2 handfuls spinach
1. Preparation time – 5 mins. freezing time – 6-8 hours
TOPPING 2 tsp. chai seeds 2 tsp. hemp banana chips coconut chips, toasted blueberries
2. Cut the bananas into 1 inch slices and place in a freezer bag, and freeze for 6-8 hours. 3.
Blend together avocado and spinach, then place the sliced frozen bananas in your blender with the matcha powder and blend it together until you have a smooth thick texture. Add the agave nectar if you would like it sweet and blend it again. Pour into 2 bowls and top with your favourite toppings, be adventurous!
TIP - Matcha is an alternative way of getting your caffeine boost in a healthier way. Matcha powdered green tea is full of antioxidants, it has over 100 times more than regular brewed green tea. Be adventurous with your toppings. Adding a handful of spinach gives that extra boost and you can add a tsp. of almond butter for extra protein. If you are not a fan of avocado, add 100ml of almond milk and choose another fruit of your choice. As it contains caffeine, I’d advise not serving it to children! Lisa Roukin AUTHOR OF MY RELATIONSHIP WITH FOOD COOKBOOK
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IS GOING VEGAN GAME CHANGING?
VEGANISM IS WINNING AGAINST SKEPTICISM BECAUSE OF THE NUMEROUS NEW STUDIES, SUPPORTERS AND DOCUMENTARIES (LIKE THE POPULAR “THE GAME CHANGERS”) THAT ARE AROUND. BUT IS IT REALLY BETTER TO BE VEGAN? Unfortunately, there aren’t yet any long term epidemiological studies (studies done on thousands of people for over 20+ years) that state that Veganism is better than a normal balanced diet but one thing is pretty clear: brief periods of not eating animal products will benefit health and weight loss for people that are following a standard British (or American) diet. This is mainly because by going vegan you will inevitably shift your focus on to real foods and increase the amount of vegetables you eat on a daily basis. Vegetables are rich in fibres and essential micronutrients but low in calories. This means that a vegetable-rich vegan diet will reduce overall appetite while also reducing the amount of average daily calories you consume, resulting in weight loss. While we’re waiting for science to tell us more about the benefits of not eating animal products on longevity, we can be pretty sure that, for most of us, going vegan for a month could help us reduce the waistline and get healthier. So with that being said Bio-synergy have created a e-book explaining everything you need to know about going vegan. Daniel Herman NUTRITION COACH
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WHAT’S IN A SPORT’S ENTHUSIAST DIET? HERE ARE THE BEST FOODS FOR YOU Sports science has evolved exponentially over the past two decades. Long gone are the days of Babe Ruth down hot dogs and beer before a game and going out and hitting home runs. Golfers and other professional athletes are looking to gain any edge possible.
As kinesiology evolved to optimize every movement of pro athletes, the study of diet and nutrition has grown immensely. Professional athletes like Jermain Dafoe, Cam Newton, and Venus Williams have gone to plantbased or pescetarian diets and report tremendous turn around in their energy and performance. This list will help you eat and perform like a professional athlete. DITCH THE BUTTER AND FRYING PAN Butter is high in fat, cholesterol, and sodium all detrimental to heart health in excessive quantities. Frying your food usually requires more oil than
necessary and adds extra unneeded calories. Instead, opt to use the oven for baking and reach for the olive oil. Baking in the oven achieves the same results (with some practice) with minimal oils or butter. Plant-based oils are higher in Omega-3 and Omega-6 fatty acids. Although a healthier option than butter and margarine, reach for Canola and olive oil. Many plant-based oils are very healthy and tasty so you won’t have to sacrifice taste for health. Typically any oil with a low smoke point (below 375 F) will be healthier. Most higher smoke point oils are refined to remove impurities. REDUCE FREE RADICAL BODY DAMAGE Such as blueberries and cherries are high in antioxidants which are important in removing free radicals from the body. Performance athletes may be taking proteins and other supplements that contain free-radical producing chemicals.
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The antioxidant properties in berries help stabilize free radicals removing them from the body and preventing long term damage to other cells. Berries are also sweet and can substitute for artificial sweeteners and sugar. FIGHT SUGAR AND CHOLESTEROL Diabetes and heart disease are on the rise worldwide as more processed foods are introduced into supermarkets everywhere. High Fiber foods help combat cholesterol and blood sugar in the body eat high fiber foods. There are two types of fiber, soluble and insoluble:
The smell of cooked salmon may be off-putting to some. Instead, opt for Atlantic cod, another excellent source of protein, 18g per 100g cod, this flaky whitefish doesn’t have the pungent odor of salmon. In addition to comparable protein, it is low in calories and high in potassium. Quick Tip: Baked salmon and cod can be easily finished with a squirt of lemon juice and dash of cracked black pepper for a quick, tasty, and healthy meal.
Soluble fiber dissolves in water and is best for attaching to LDL and regulating blood sugar. Insoluble fiber attaches to water as it digests and aids in bowel movements helping to push toxins out of the body. Fibrous foods with high amounts in both soluble and insoluble include beans, lentils, broccoli, and chickpeas. Many fruits and vegetables are loaded with both types, meaning you can double up in other important categories of health
LEANER MEAT PROTEINS Poultry like turkey and chicken are great sources of protein without packing a lot of fat. In particular, look for skinless and boneless chicken or turkey breasts. Red meat cuts like sirloin and bottom round roast are considered extra lean with the lowest fat per gram weight. Quick Tip: For a healthy steak night look for chuck, loin, and round and pair with sweet potatoes for an extra potassium boost. For a quick protein source, you can try whey protein mix.
Quick Tip: Roasted chickpeas with Paprika, cracked black pepper, and salt is a healthy and easy snack to replace french fries LACTIC ACID REDUCERS The burning of carbs and fats for energy creates lactic acid in the body, this is what creates the sore feeling the morning after an intense workout. To help reduce lactic acid reach for vegetables high in magnesium and Vitamin B. For a boost in Vitamin B look for bananas, avocados, and lentils. Magnesium-rich foods include Legumes, Tofu, and almonds. Foods that offer both include Spinach, Collard Greens, Kale, Bananas, and Avocados. Red meat is also a good source of both but is excluded because of its typically high fat and cholesterol content. Quick Tip: Use a foam roller to help remove lactic acid, works as a massage. VEGAN PROTEINS Athletes may ask how to get protein eating pure Vegan. Although meats, especially red meats are great sources of protein, athletes can get leaner proteins and avoid fat and cholesterol. Food like beans and lentils are packed with protein. Many beans also provide high daily value amounts of fiber, essential to lowering bad cholesterol in the body.
REMOVE PROCESS FROM YOUR DIET Highly processed foods like fast food are ultimately the most harmful for your diet as an athlete. Many of the processed foods in stores and restaurants drastically increase free radicals and are loaded with salt and fat to enhance the taste. Similar to processed foods, heavily processed drinks like soda and some juices have sugars and preservatives to increase shelf life. Many juices have added sugar and are worse for you than some sodas. Sports drinks fall into this category as many are loaded with sugar. In general, athletes looking to achieve peak fitness and performance need to live a clean and healthy lifestyle to avoid slowing themselves down in the long run. Replacing starches with healthy vegetable or fruit choices aides in weight loss, cholesterol reduction, and blood sugar management. As a rule of thumb, if you are looking at the ingredient list on a package and can’t pronounce or don’t know the ingredients on the package, put it back. A top golfer wouldn’t walk onto a course with only two clubs, would they? Eating healthy is the equivalent of bringing your entire bag to the course ready to tackle eighteen holes. Jordan Fuller GOLFER
FISH PROTEINS If you are leaning towards a pescatarian diet, there are several fish packed with nutrients and proteins. Wild Caught Salmon is a very healthy choice fish (avoid farm-raised salmon when possible). Not only is salmon loaded with protein, 20g per 100 grams salmon, but it is also rich in Omega-3 fatty acids essential to heart health. www.bio-synergy.uk
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WE GO AGAIN...
“I’ll start on Monday” is a phrase I here so many times mainly from friends, co-workers and family but rarely from my clients. This specific group of people are the ones declaring the week a write off on Tuesday afternoon because they’ve buckled and eaten a “Pink Jammie” from Greggs while picking up a “healthy” mayo filled chicken and bacon salad from Asda for lunch. But if you think about it in plane black and white it’s not the end of the world is it? Certainly not a reason to bin most of the week off. THE MINDSET Let’s go back to my opening sentence about how I rarely hear my clients spew out that old cliché “I’ll start on Monday” (the probable reason for this is that I spend around 3 hours per week with each of my 1-2-1 clients and the other 165 hours per week they could be saying
anything). I’d like to think that when I work with my clients, we build a new mindset together when it comes to training and nutrition, we agree from day one we’re going to encounter peaks and troughs. How we smooth these peaks and troughs is by using a phrase “we go again”. Every single day is a reset, a fresh start and a reason to keep pushing on our way to reaching the target. THE WEEKEND This is where it usually goes a bit pear shaped! You know full well you’re going out on Friday night with the girls to “Live, Laugh and Love” or with the lads to stand in a circle and quote Anchor Man at each other absolutely mullered in Wetherspoons. Sunday you have a family lunch planned too; this is a disaster we may as well “start on Monday”.
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Quite simply no… We go again, this is the plan. Friday, we save calories, we still eat breakfast and lunch, maybe even a snack or two but most of our calories have been held back to spend on wherever the night takes you. We’ll stay hydrated during the night with actual water and get right back on plan Saturday after a good rest. On Sunday just be mindful, eat with your stomach and not your eyes, if you need to pop a button you’re probably finished. Again, we’re right back on plan as soon as we leave the restaurant, it doesn’t need to be a complete disaster. Following this mindset, you’ve just reduced your off plan eating and training over the weekend from 100% off plan to less than 50% off plan. Believe it or not this adds up and you’ll soon realise you can manage your nights out, enjoy your social life and still maintain a course to hit your target. THE REST OF THE WEEK IS HARD TOO… NOW WHAT? Break it down, reset, go again, reset, go again. Monday is always the easiest day, you usually head into work fired up for the week, eat well and attend your scheduled gym session. You’ve nailed it, head home, healthy tea and straight in bed for an early night. Tuesday we’re battling that “Pink Jammie” because you forgot you lunch but its fine, just enjoy it. Use the extra energy in the gym later and back to a healthy meal for tea. Wednesday and Thursday are pretty straight forward, then we hit Friday again, you’ve been “trying all week”, its dress down Friday and there’s cakes everywhere. I suggest you do a little bit of quick math and then decide if you can fit that cake in your current fitness program. If it does… belter! Flick the kettle on and make it an occasion, if not and you really, really, really can’t stop yourself, just eat the cake and go for a walk at lunch then take the dogs out when you get home. Its not a big deal on the grand scale of things when we work on the basis of weekly averages, you’re probably not that far off even with the Pink Jammie and the cake. Saturday morning “We go again”...
the gym. Get those endorphins flowing and ride that wave of energy all day. If you’re not that’s fine too, you still need to tick boxes so grab breakfast and head into work. Once you’re there, reset “we go again”, its just another day in the office so let’s dodge the Pink Jammies today. We’re just about to clock off when the dread of the gym hangs over us. Reset “we go again”, you’re booked into a class tonight and Mandy is meeting you there. You can’t cancel because you talked her into going, so let’s go, get it boxed off and head home. Turns out you actually enjoyed it and you’re booked onto the next one. Last time now, reset “we go again”, oh there’s nothing left to do, just relax… you’ve completed the days tasks. WHY IT WORKS We lose focus very quickly and we get bored, sometimes all we need is for you to physically stop and say “we go again”. I use this mantra every single day even when I’m writing my clients programs I know I need to be engaged for it. After every program I complete I literally say “ok, we go again, one more then I can have a cup of tea”. Nathan Kennedy BRAND AMBASSADOR // PERSONAL TRAINER
It all comes down to averages and playing the long game. It’s no secret that fad diets don’t work, and we all know the best diet is the one you can stick to and be the most consistent with over long periods of time but we’re not here to talk about the specifics. I’m sure there’s another article that will show you what the best diet is if your favourite colour is blue and you can’t eat kangaroo steaks on a Tuesday. THE PLAN Every day needs to start with a plan, if you don’t plan the day, chances are you won’t complete your tasks. We’ve spoken about breaking your weeks down, now let’s break the day down into the “We go again” mindset. Try to break your day into 3 stages; morning, afternoon and evening. Assign yourself one main objective to complete each section and a couple of smaller tasks that can fit in anywhere that are quick wins. Morning time, you’re either a morning person or you’re not. If you are, fantastic! Grab breakfast and get into www.bio-synergy.uk
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Protein shakes & Bars WHEY HEY®
THE DELICIOUS PROTEIN POWERHOUSE. If you’re pushing yourself hard in your sport, Whey Hey® is the protein punch your muscles need to recover and grow. With 21.4g protein per serving and 4.8g BCAAs, it’s an exceptionally good quality source of whey protein.
WATERMELON
Add one heaped scoop to 250ml - 300ml of water, milk or your favourite smoothie. Why not mix things up and add it to your baking or cooking.
2.25kg
COCONUT
908g
COFFEE
DIRECTIONS
What’s more, Whey Hey® is probably the UK’s first 100% natural whey powder made from all natural flavourings, colourings, sweeteners and ingredients.
LEAN & GREEN® 100% NATURAL VEGAN PROTEIN.
Being vegan or vegetarian doesn’t mean compromising on your performance goals. Get the results you’re dreaming of with Lean & Green® – one of the most powerful vegan proteins you’ll find anywhere. Our unique formula packs in 22g protein per 30g serving with no sugar and just 2.3g fat.
PEANUT
CHOC MINT
2019
Add 1 serving (30g scoop) to 200-300ml of water, smoothie or juice. Best enjoyed 20-30 minutes before training, post workout and in the morning. Take 2-3 servings per day for maximum results.
908g
BUTTERSCOTCH
DIRECTIONS
Lean & Green® is developed from the highest quality natural ingredients, which include pea protein isolate and brown rice protein.
SKINNY PROTEIN® GAIN THE MUSCLE, LOSE THE FAT.
Is it possible to pack on muscle size without getting too bulky? If you’ve ever asked this question, Skinny Protein® is made just for you. It’s low in calories, fat and sugar but crammed full of quality whey, with 23.4g protein in every scoop.
VANILLA 2019
pre-workout
Add one heaped scoop to 250ml - 300ml of water, milk or your favourite smoothie. Why not mix things up and add it to your baking or cooking.
700g
DIRECTIONS
Skinny Protein® also helps you control how much you eat during the day. The high protein content and thick consistency give you a satisfyingly full tummy, so you’re less hungry in between meals.
CBD
INSANITY®
PLATINUM CBD 1000MG
Want the workout of your life? Get the pump you need to crush another set, lift heavier and take your workout to a whole new level. This is Insanity!
Bio-Synergy Platinum CBD oil contains a full spectrum of cannabinoids, flavonoids and terpenoids naturally occurring in cannabis, such as CBDV, CBDA, CBC, CBG, BCP. Each product contains a guaranteed level of CBD and other naturally occurring cannabinoids, terpenoids and flavonoids (such as CBC – cannabichromene, CBG – cannabigerol, CBDV – cannabidivarin, ß-caryophyllene). Bio-Synergy Platinum CBD oil is produced in the UK to GMP standards using the supercritical CO2 extraction method, allowing maximum strength CBD to be extracted at low temperatures without any solvents or alcohol.
Our explosive pre-workout powder is a combination of creatine monohydrate, arginine AAKG, beta alanine, caffeine, taurine, riboflavin, vitamin B6 and pantothenic acid – all the best ingredients to super-charge your performance.
DIRECTIONS
For the best results, take one serving 10-15 minutes before your workout. Can be used daily before or as part of any exercise regime. Add one 5g scoop to water or fruit juice for an explosive workout, or go insane and add two.
250g
DIRECTIONS
CHERRY
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Using the pipette, administer oil under the tongue. Hold for 2 minutes to maximise absorption. We recommend starting with a 2-drop serving then varying as required. Do not exceed 40 drops per day.
10ml
PLATINUM CBD EXTRACT FOR MIND & BODY.
EXPLOSIVE PRE-WORKOUT POWER.
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HOW MINOR LIFESTYLE CHANGES CAN HAVE A MASSIVE IMPACT ON HEALTH AND LIFE EXPECTANCY www.bio-synergy.uk
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Promising research has recently shown that doing just short bursts of exercise such as HIT (high intensity training) amounting to only 3 minutes a day can have a significant positive impact on your health. HIT training is a form of interval training which exercises your cardiovascular system; alternating short periods of anaerobic exercise with less intense recovery periods. HIT training can easily be incorporated into your daily routine and be done from the comfort of your own living room. The benefits of HIT training include improved cardiovascular fitness, improved insulin resistance thus reducing your risk of type II diabetes or even helping to treat and reverse type II diabetes, reducing high blood pressure and helping to prevent cardiovascular disease. And don’t forget, your health and fitness is directly affected by your ability to rest and sleep. Sleep is often not thought about when it comes to health, fitness and well-being but remember that sleep is a necessity and not a luxury! Like your exercise and work-out routine, sleep should not be neglected. INNOVATIVE PRODUCTS THAT ARE SET TO KEEP US FIT AND HEALTHIER FOR LONGER The number of products available on the market designed to keep us fit and healthy leading to a longer life expectancy are infinite. These include many health and fitness apps that you can easily find in your smart phone and smart watches designed to make us healthier just to name a few. With advances made in technology and 82% of people in the UK now owning a smart phone, accessing these innovative digital products is now more easy than ever. Check out the L1VE X FIT in 5; an innovative product direct from award-winning experts Bio-synergy. A portable workout that will not take up much of your time, that doesn’t drain your phone battery and not dependant on a WIFI signal. The L1VE X FIT 5 box is a portable personal trainer in a box that is designed to get you fit which will in turn make you healthier and thus live longer. Hosted by Michael Ambrosius fitness expert and Sky 1 presenter; this fitness box comes complete with a pad containing 20 x 5 minutes workouts, award-winning supplements as well as a resistance band. Is your lifestyle too busy to attend the gym? The convenience of this product is undeniable, easily carried and can be used anywhere at any time. HOW LONG CAN FUTURE GENERATIONS EXPECT TO LIVE FOR? A man aged 65 years today in the UK can expect to live to on average, to 85.9 years. With advances made in technology and medicine, a boy born today could expect to live to 89.5 whilst a girl born today could expect to live to 92.1 years. Dr Gary L Bartlett DOCTOR // PROFESSIONAL SNOWBOARDER.
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