Total NRG - Knockout , Lockdown issue packed with articles & features from David Haye & Joe Calzaghe

#MAKEITHAPPEN

£2.50

The Health, Fitness and Lifestyle magazine from the experts at Bio-Synergy.

Joe Calzaghe

The Man Who

Worst Diets

Alex Gregory

Exclusive Q&A with Joe Calzaghe

We talk to Darren Grigas about ultra running

We look at the pros and cons of the 5 worst diets

Interview with two-time Olympic gold medallist from London 2012

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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 A T I O N // A D V I C E & I N T E R V I E W S

KNOCK OUT, LOCKDOWN ISSUE #MAKEITHAPPEN PAGE 1 | TOTAL NRG | 2020

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#MAKEITHAPPEN

Contents 4

5 Reasons to Take Up a Team Sport

8

Darren Grigas The Man Who

12

Calzaghe challenges children to get fighting fit

14

Walking for fat burning & wellbeing

15

When should you change up your workout routine?

20

Carrot, Cauliflower & Turmeric Soup Recipe

22

The Best Superfoods and Botanicals

26

Interview with Alex Gregory MBE

28

Keeping Motivated During Lockdown

31

Health Benfits of Cycling

22

How to go from 0 to 10+ Pull Ups in just a few weeks

26

Chicken Stir Fry Recipe

34

Be Inspired Meet Some Of #Teambiosynergy

38

The 5 Worst Diets

40

The science behind Bio-Synergy DNA & Epigenetics

42

Overcoming the “Dad Bod” Image

46

Q&A with Joe Calzaghe

47

How to use a Kettlebell

48

How to stay on Track with your Fitness Goals

52

Natalia’s Product Reviews

54

Please support our Ambassordors during lock-down

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FITNESS

5 Reasons to Take Up a Team Sport

by Phoebe Schecter

NFL Coach and Bio-Synergy Ambassado 1.Social – One of the best things about joining a team is the “family” that comes with it. Sharing your time with likeminded people is incredibly refreshing and also opens your eyes and mind to different cultures and backgrounds. Very few experiences in life bring people together like sport does!

2. Teamwork – On a team, everyone has a role, as if we are all cogs in a machine and we must fulfil our responsibility to allow others to excel at theirs. This is not limited to being a player; a coach, or staff member will also have the same responsibilities to the team and enjoy the euphoria. Being part of something greater than ourselves is incredibly rewarding.

3. Fun – In simplest form, if you are not having fun, what is the point of doing it? You can have a ball on the pitch and off. There is nothing like being able to laugh with your friends whilst doing something that you all love.

4. Growth – There is something so unique to sport that allows a person to be whomever they want to be and sometimes become someone they never even knew they could become. Sport is a tool of empowerment for many, with a huge result of boosting confidence.

5.Health and wellbeing (mental and physical) – A combination of all of the above, leads us to one of the most important points. Exercise can have a profound effect on anxiety, depression, and relieving stress, whilst helping us to sleep better and boost our overall mood. Your teammates can become your support group who want to assist in any way possible. The “family” you’ve joined will help you to create everlasting memories.

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#MAKEITHAPPEN

#ABOUT PHOEBE

Phoebe Schecter is kicking up a storm in the male-dominated world of American Football. As one of only three female coaches to have worked professionally in the NFL, Phoebe has already spent a season with New York’s Buffalo Bills.

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NEW PRODUCTS BIO-SYNERGY VITAMIN C® Boost & Protect

HIGH STRENGTH | DAILY DOSE | VEGAN Did you know that Vitamin C is one of the most researched vitamins supported by a number of scientific studies which have proven the following: Vitamin C contributes to the normal function of the immune system. Vitamin C contributes to the normal functioning of the nervous system. Vitamin C contributes to normal pyschological function. Vitamin C contributes to normal energy-yielding metabolism. Vitamin C contributes to the protection of cells from oxidative stress.

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DIRECTIONS

Take one capsule a day with water.

BIO-SYNERGY IMMUNE BOOST® Ultimate Immune Booster

PATENTED BIO IMMUNO BLEND | 200 % RDA | 500% RDA ZINC | VEGAN High strength immune stimulating blend of antiviral botanical’s with zinc & vitamin c. Bo-Synergy immune booster combines a patented blend of natural ingredients including Echinacea and Astragalus root with the immune boosting benefits of Vitamin C and Zinc, so if you want to give yourself a natural boost or are feeling run-down then this is the ideal supplement.

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DIRECTIONS

Take three capsules a day with water. Do not exceed recommended daily dose.

BIO-SYNERGY ESSENTIAL AMINO ACIDS® High performance vegan blend

12G EAAS PER SERVING | 4G LEUCINE 1.75G ISOLEUCINE 1.75G VALINE | VEGAN If you’re training at a high intensity, this is the ideal amino acid supplement for you. Bio-Synergy Essential Amino Acids Powder is a premium vegan combination of the essential amino acids that the body needs, in the precise ratio for optimum muscle growth, energy and recovery. Every serving gives you 12g of high performance EAA’s. As it also refreshing it’s perfect before, during or after your workouts when you need to kick-start your recovery.

360g

DIRECTIONS

Mix 1 scoop with 100ml -200ml water and drink before and during exercise.

BIO-SYNERGY KETO FUEL® High Performance MCT Formula

12G MCT PER SERVING| VEGETARIAN | NATURAL FLAVOUR | VERSATILE If you are following a keto diet then this super versatile powder is an ideal supplement, it can be added to coffee, protein powder or smoothies. Studies suggest that MCT’s (medium chain triglycerides) support weight loss by increasing fullness, fat loss, energy burning, ketone production and by improving your gut environment.

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DIRECTIONS

Add serving (10g) to 100ml water, coffee, a smoothie or protein shake. Looking for some inspiration or feeling more adventurous check out some keto recipes on our FitHub.

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PROTEIN SHAKES BIO-SYNERGY WHEY BETTER® The UK’s most powerful protein

92% PROTEIN | 6.8G BCAAS | B-VITAMINS | 0 CARBS | 0 FAT With 92% protein, 1% fat and 0 carbs, Whey Better® is arguably the best whey protein shake you can buy. Whether your goal is to pile on lean muscle, strip away body fat or hit a whole new peak of fitness, you can trust Whey Better® to help you succeed. Every 30g scoop of our 100% whey isolate packs in 27.2g protein – more than any other in the market – plus a mighty 6.8g BCAAs and B-vitamins for improved energy levels and protein absorption. Whey Better® is also proudly manufactured right here in the UK, using only premium-grade ingredients. So, whatever your sport, however ambitious your goals, Whey Better® is the perfect partner to support your muscle growth and recovery.

30g

750g

2.25kg

2019

DIRECTIONS

Add 1 serving (30g scoop) to 200-300ml of water, semi skimmed milk or a milk alternative. Best enjoyed 20-30 minutes before training, after your workout and in the morning. Take 2-3 servings per day for maximum results.

STRAWBERRY RASPBERRY

BANANA

CHOCOLATE

CHOC MINT

VANILLA

BANOFFEE

BIO-SYNERGY WHEY HEY® The delicious protein powerhouse

21.4G PROTEIN | 4.8G BCAAS | 1.7G FAT | 100% NATURAL AND GLUTEN FREE 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. What’s more, Whey Hey® is probably the UK’s first 100% natural whey powder made from all natural flavourings, colourings, sweeteners and ingredients. It’s also absolutely delicious and available in decadent Coconut and Brazilian Coffee, refreshing Watermelon as well as Peanut – great after you’ve worked up a sweat. Best of all, Whey Hey® gives you incredible value for money. In other words, it’s the perfect all-rounder. So, whatever your sport, whatever your goals, Whey Hey® is the delicious, value-for-money answer to your protein needs. Many top magazines agree, with Men’s Health and Your Fitness giving Whey Hey® excellent reviews.

908g

2.25kg

DIRECTIONS

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.

BUTTERSCOTCH CHOC MINT

PEANUT

BIO-SYNERGY LEAN & GREEN® 100% natural vegan protein

NO HEMP OR SOYA | OVER 21G PROTEIN | 2.8G BCAAS 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. Lean & Green® is developed from the highest quality natural ingredients, which include pea protein isolate and brown rice protein. Unlike most other vegan proteins on the market, Lean & Green® is entirely free from soya and hemp, with no gluten and dairy too. We’ve added L-glutamine for its ‘must-have’ amino acid profile, while pea, buckwheat and brown rice proteins are included for their unique flavour and quality protein content. We’re not the only ones who think it’s great. Leading magazines including Women’s Health give it rave reviews for effectiveness and flavor. It’s also been Informed-Sport tested and approved for competitive athletes. So, whatever your sport, however far you push your body, Lean & Green® is the perfect partner to support your muscle growth and recovery.

908g

2019

DIRECTIONS

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.

COFFEE

COCONUT

WATERMELON

PEANUT

BIO-SYNERGY SKINNY PROTEIN® Gain the muscle, lose the fat

23.4G PROTEIN | 152MG GREEN TEA | 75MG CHROMIUM | 75MG L-CARNITINE 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. 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. To make our Skinny Protein even ‘skinnier’, we added popular dieting ingredients including green tea and chromium to speed up your metabolism and curb your sugar cravings. With just 123 calories per serving, Skinny Protein® is the delicious, low fat way to hit your protein intake and weight loss goals. That’s why it was voted no.1 for weight loss by independent review sites and Your Fitness Magazine.

700g

2019

DIRECTIONS

Mix one scoop of Skinny Protein® with 200-300ml of skimmed milk, water or your favourite milk alternative. Shake well.

STRAWBERRY CHOCOLATE

VANILLA

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1.Why did you get into running again in your 30s?

I was involved in a four-car pile-up in which the driver at fault shunted me through two more vehicles. Luckily nobody was seriously hurt, although suffered tissue damage around my spine which still aggravates now. It was a wake-up call to appreciate what I have and also stay active to avoid seizing up. Running became my go-to activity and I got hooked.

2. What been the furthest you have run and why pick adventure ultrarunning?

I’d only run a half-marathon and wanted to see what I was capable of, I figured if I aimed for the biggest thing I could find then everything else will become a training run. I registered for the Marathon des Sables and my life changed from then. I’ve since raced many more, the longest to date being the 248-mile Cape Wrath Ultra, across the Scottish Highlands.

3. In terms of the Mongolia challenge, was there anything that was surprisingly tough?

I had to adapt to quickly to doing all the non-running things, like packing and unpacking, brushing my teeth and sorting ‘waste disposal’ in extremely cold temperatures. A bottle of water would freeze in your hand in the time it took to brush your teeth, and my fingers went numb within 30 seconds under thin gloves, so you can imagine the concerns about stopping for a pee break!

4. Before you did it, were you intimated by the fact that the temperature drops to -50oC? I suffer from a mild case of Raynaud’s Syndrome, so my fingers sometimes go numb even in mild British temperatures, so I couldn’t even comprehend that level of cold. I contacted a couple of experienced Arctic adventurers for tips, did some research, then hoped I got it right once I got there.

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#MAKEITHAPPEN

#ABOUT DARREN Darren’s turning point from his regular 9-5 job and average goals came following a car accident which left permanent damage to his back, but fortunately not severe enough to hold him back. This triggered a desire to make the most of every day and he went on to pursue running, which led to more extreme adventures, starting with a race dubbed as the toughest footrace on Earth.

Darren Grigas FITNESS

The Man Who

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SIZE & STRENGTH BIO-SYNERGY CREATINE PLUS® STRENGTH The original muscle performance booster

STRENGTH AND STAMINA | UNIQUE HIGH STRENGTH CAPSULE | PHASE ONE - 100% CREATINE Want to take your training up a notch or two or three? You can with Bio-Synergy Creatine Plus® – the supplement that launched our success back in 1997 when we created the world’s first encapsulated creatine supplement. Over the years we’ve improved on our original recipe to ensure it’s even more effective than creatine monohydrate on its own. Undoubtedly the world’s most researched sports supplement, creatine monohydrate has repeatedly proven its ability to boost the strength, stamina and performance of athletes just like you.

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2019

DIRECTIONS

Take 6 capsules per day with water. If a training day, 3 before training and 3 after, if a non-training day, take 3 capsules before lunch and 3 before dinner.

BIO-SYNERGY CREATINE PLUS® PHASE 1 & 2 The original muscle performance booster

STRENGTH AND STAMINA | UNIQUE TWO-PHASE PACK Want to take your training up a notch or two or three? You can with Bio-Synergy Creatine Plus® – the supplement that launched our success back in 1997 when we created the world’s first encapsulated creatine supplement. Over the years it has been used by 1000’s of athletes and those who want to get the most out of every training session. Undoubtedly the world’s most researched sports supplement, creatine monohydrate has repeatedly proven its ability to boost the strength, stamina and performance of athletes just like you. But we took it a step further. Creatine Plus® comes in a two-phase pack, one for loading and one for maintenance, making it more effective, precise and convenient for you. We don’t stop there either. We’ve also included a natural fibre, called chitosan, in the maintenance phase to help you strip away even more body fat. Now you know why Creatine Plus® has been No.1 since 1997.

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2019

DIRECTIONS

Phase 1: For the first five days, take five capsules five times per day with water (25 capsules total). On training days, take five capsules: one hour before training and then five capsules after. Take the other 15 capsules spread out evenly during the day. Phase 2: Take four capsules per day with water.

BIO-SYNERGY BETA PERFORMANCE HMB® Take your workout and recovery to the max

HIGH STRENGTH FORMULA | TRAIN HARDER | RETAIN MUSCLE Push your workouts harder, lift heavier and keep the muscle you’ve earned with Beta Performance HMB capsules. As the by-product of the essential amino acid, leucine, HMB can enhance muscle growth and reduce recovery time. How? By improving the body’s protein synthesis and upholding the structural integrity of muscle cells. Many of our athletes use HMB to help them get stronger and cope with more demanding workouts. They also take it during their cutting cycles to help preserve muscle mass while on calorierestricted diets. But HMB can also support muscle growth during over-training and over-reaching workout phases, due to its potential to speed up recovery. So, use Beta Performance HMB to help you get stronger, be faster and create a more muscular body.

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DIRECTIONS

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. Do not exceed recommended daily dose.

BIO-SYNERGY RIBOSE®

For muscle energy and recovery 100% PURE RIBOSE | HIGH STRENGTH CAPSULES | FOR ENDURANCE ATHLETES Recent studies show that D-ribose, the only ingredient in Ribose from Bio-Synergy, may help improve your performance, especially in endurance sports that deplete your energy reserves. D-ribose, a naturally occurring carbohydrate, is the molecule that stores and provides the energy required for all kinds of activities – whether you’re running an errand or a marathon. The main benefit of Ribose is in the production of ATP, which is an essential form of energy within the body, which could give you a higher tolerance of exercise.

It’s also been shown to help improve overall physical function and even help fight off chronic fatigue syndrome.

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DIRECTIONS

Take two capsules, three times a day at regular intervals with water. Do not exceed recommended daily dose.

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SIZE & STRENGTH BIO-SYNERGY CREATINE MONOHYDRATE® Perform better, feel stronger, recover faster

HIGH STRENGTH FORMULA | TRAIN HARDER | KEEP THE MUSCLE Push yourself and your workouts to the next level with the purest, most readily absorbed creatine monohydrate formula available.

There’s no question that increased creatine levels delays muscle fatigue, increases energy in your muscle cells and enhances your ability to train harder. It’s been proven repeatedly in scientific studies.

500g

DIRECTIONS

There’s no need for a loading phase. Take 2 capsules per serving and 2-6 capsules per day. For maximum results, take the capsules on an empty stomach, 90 minutes before your workout.

BIO-SYNERGY BCAA 2.1.1 CAPSULES® High performance amino acids for muscle recovery

1500MG OF BCAAS PER SERVING | 2.1.1 RATIO FOR MAXIMUM REPAIR AND GROWTH If you’re hitting the weights hard or training at a high intensity, Bio-Synergy BCAA 2.1.1 Capsules fuel your body with the building blocks essential for building strong, healthy muscles. Bio-Synergy BCAA is a premium combination of leucine, isoleucine and valine, in the precise ratio for optimum muscle growth and recovery: 2 leucine, 1 isoleucine and 1 valine. Every serving gives you 1500mg of high performance BCAAs, as well as Vitamin-B6 to boost your body’s metabolism, helping our BCAAs to reach your muscles sooner.

That’s why it’s perfect for after your workouts when you need to kick-start your recovery and growth.

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2019

DIRECTIONS

Take three capsules with water before training and three directly after.

Do not exceed recommended daily dose.

BIO-SYNERGY POWER BEET®

For performance and endurance athletes RICH SOURCE OF NITRATES | INCREASES STAMINA | DELAYS FATIGUE | ANTIOXIDANTS As you may know, beetroot has become famous for its performance enhancing benefits, especially for endurance athletes. But who actually enjoys drinking litres of beetroot juice? Not us. So, we created our own encapsulated supplement to give you an easy, convenient and concentrated shot of beetroot. Ideal as a pre workout supplement, Power Beet® provides a rich source of nitrates, which expand blood vessels and improve the flow of oxygen to the muscles. This helps them perform better for longer, and then assists with recovery after your longer training sessions or races. Even the pro athletes are using it these days, so it will work for you too.

DIRECTIONS

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Take one capsule, three times a day regular intervals with water.

Do not exceed recommended daily dose.

BIO-SYNERGY OMEGA 369® Boost Your Concentration

IMPROVES CARDIOVASCULAR FUNCTION & A HEALTHY HEART | IMPROVES FOCUS & BRAIN FUNCTION It is no secret that omega fatty acids are good for you, the reason being that if used as a daily supplement omega 3, 6 and 9 support brain and cardiovascular function. High strength Omega 3, 6 & 9 for brain and eye function. Whether you are a performance athlete, gym goer or concerned about your health, you know doubt will have heard of omega, 3, 6 & 9 and the various benefits associated with them. So if you don’t fancy eating more oily fish or have a poor diet these easy to use capsules are a convenient solution.

DIRECTIONS

x90

Take two capsules three times a day with water.

Do not exceed the recommended daily dosage.

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FITNESS

Calzaghe challenges children to get fighting fit Joe Calzaghe MBE, CBE has created an online non- contact boxing programme called Calzaghe Mini Dragons designed for all children between the ages of 4 and 14 years old. Joe Calzaghe and his two sons Joseph and Connor have joined forces with two physical activity experts Rob Oyston and Alex Lock of Sports Xtra. Together they have created a unique fun non-contact boxing programme that is aligned to the school curriculum in the United Kingdom.

Calzaghe Mini Dragons run free online live sessions on their Facebook page, every Wednesday at 4pm. The public launch of Calzaghe Mini Dragons is Wednesday 17th June at 4pm.

Calzaghe Mini Dragons is a non-contact boxing programme that has already been rolled out in both public and private PAGE 12 | TOTAL NRG | 2020

schools across Wales with over 1,000 children taking part in these after school groups. It was launched as a legacy programme a year after Joe had lost his beloved father Enzo Calzaghe MBE. Calzaghe Mini Dragons had just signed agreements to roll the programme out across some of the toughest boroughs in London prior to the COVID-19 pandemic hitting the United Kingdom.

Joe Calzaghe MBE comments below on why this programme is important to him. “I wanted to honour my late father and trainer’s wish to roll out boxing as a non-contact sport in schools. He wrote about it in A Fighting Life his autobiography.

#MAKEITHAPPEN

“I think bringing boxing back into schools would be a wonderful idea and I would love to be involved in boxing at an amateur level. To have the chance to work with some future Olympic champions would be a dream, but I have no idea if it will come to fruition.” Enzo Calzaghe MBE, A Fighting Life Autobiography, Chapter Smiling Again) He wasn’t one to do anything by half …and neither am I.

“This is why Calzaghe Mini Dragons was created to honour my dad and to build a legacy business with my sons and our business partners that helps many generations to come.

I know first-hand that boxing is unbeatable in combating bullying, increasing attendance rates, focus, discipline, managing mindfulness, mental health, mental fitness and building children’s self-worth and wellbeing.

Also being able to reach out and engage those that reject school PE activities and had more complex needs.

I knew that many boxers and boxing enthusiasts had tried to get boxing into schools as a non-contact sport and hadn’t been able to get it accepted for various reasons.

Therefore, I knew that the task would be challenging and that it was important that we worked closely with the education authorities and teachers to create something that would have real positive impact and longevity.

Myself and my two sons joined forces with Rob and Alex from Sports Xtra and we worked for over a year to create a unique programme which is aligned to the curriculum.

Then COVID-19 struck and we have decided to offer it on Calzaghe Mini Dragons Facebook page completely free of charge every Wednesday at 4pm and for this fight… I’m even putting my gloves back on to challenge Calzaghe Mini Dragons … and to help the future generations and their parents to stay fighting fit with some epic challenges!

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FITNESS

Walking for fat burning & wellbeing It’s well known that you need to burn more calories than you consume to lose weight and walking as part of a daily ritual can contribute to this,

As regular walking helps burns belly fat, which is linked to an increased risk of diseases like type 2 diabetes and heart disease it can also have long term benefits.

By walking a mile (1.6 km) you will burn approximately 100 calories, depending on your gender and weight.

In fact studies have shown that obese women who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference by 1.1 inches (2.8 cm) and lost 1.5% of their body fat.

To increase the intensity of your walk and burn even more calories, try walking on routes with hills or slight inclines such as through a park or local wood.

In addition to burning calories, regular exercise (walking) helps preserve and promote lean Muscle, which in turn improves your metabolism and ability to burn fat as a source of energy.

If you want to make walking more fun join a local club or perhaps get a dog. If you want to increase intensity look at carrying a pack or wear ankle weights.

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Not only does taking part in moderate-intensity aerobic exercise like walking help people lose belly fat it also improves your mood and general wellbeing.

by Victoria Herman Level 4 PT

#MAKEITHAPPEN

When should you change up your workout routine?

FITNESS

Here are some hot tips from an industry expert to make sure you are getting the most out of your workouts. Andre Murrell is a Course Advisor at Premier Global NASM, qualified Personal Trainer, NASM Certified Nutrition Coach and WBFF Pro Muscle Model.

Do we need to overhaul the entire training plan, or just certain exercises?

When should you change up your workout routine?

If you are focusing on muscular hypertrophy (gaining size and strength) an entire training plan change is best when done less frequently (e.g. every 4-6 months). You need to give your body enough time to exhaust the full benefits of the training plan. Changing it too early or too often can be counterproductive.

Many scientific studies have proven the most efficient time to change up your workout is every 4-6 weeks. This based on BIG workout changes, so smaller changes (e.g. bi-weekly rep tempo changes) are still very beneficial, but the bigger the change the more significant the gains.

The signs you need to change your workout routine Want to know when to change up your routine? There are two main things to watch out for.

1. Lack of progress. Hitting a plateau in progress is a telltale sign you’re in need of a switch up. Our bodies have an astonishing ability to adapt, therefore regularly creating a new stimulus to break through plateaus is fundamental to see continued progress.

2. Boredom. Keeping things fresh and exciting in the gym is not just important physically but also mentally. Imagine eating the same meal, at the same time, at the same restaurant, every day. To keep your body physically stimulated you must constantly switch things up and keep challenging yourself with different exercises.

How often should we do it?

Scientific studies show that big changes, such as the number of sets and rep ranges, are the most efficient when changed every 4-6 weeks. Smaller changes like rep tempo and 1kg-2kg increases can yield great results when implemented bi-weekly.

This may be slightly different for each person, as it depends on your individual fitness goals and how long you have been using your training plan.

However, changing exercises within the overall training plan should be frequent. Think of the gym as a battle. There are hundreds of exercises to help you win. Like any battle. To win you must frequently change your weapons of attack.

It is the same with supplementation too, for example the experts at Bio-Synergy recommend adapting your supplement regime to reflect changes in your training and in the case of creatine, even taking a one month break between courses to ensure on-going maximum benefits.

Surely, the bench press and deadlift should remain as staples of our workout plan?

The short answer is yes. Both exercises are both fundamental to building strength and muscle mass. By continuously performing these exercises and ensuring your lifts improve, you will see gains in other muscles groups and build strength in almost every exercise.

by Andre Murrell Personal Trainer, NASM Certified Nutrition Coach and WBFF Pro Muscle Model

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SIZE & STRENGTH BIO-SYNERGY JOINT FORMULA® Healthy joints and bones for athletes

REDUCE INJURIES | IMPROVE FLEXIBILITY | CONVENIENT ON-THE-GO CAPSULES Whether you’re lifting weights, running a marathon or training for your sport, protecting your joints can help to keep you injury free and moving closer to your fitness goals. Bio-Synergy Joint Formula contains 100% Methyl Sulphonyl Methane (MSM) in a high strength capsule formulation to support your joint health and flexibility. MSM can help with reducing pain, swelling and stiffness, while also improving circulation and cell vitality. As a naturally occurring organic form of sulphur, MSM is readily absorbed and incorporated into the body, and is often used to support the body’s defenses against arthritis, swelling, bone and connecting cartilage damage and generally help the repair process of all tissues.

DIRECTIONS

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Take two capsules three times a day with water.

Do not exceed the recommended daily dosage.

BIO-SYNERGY THERMOGEN® The 100% natural metabolism booster

REDUCE BODY FAT | 100% NATURAL | BUZZ-FREE STIMULANT | YERBA MATE Slimming down doesn’t have to be agonisingly difficult. With a little help from us, to go along with your exercise and nutrition routine, you can reach your goals sooner. Thermogen® from Bio-Synergy is the safe, effective and affordable way to jumpstart your path to a ripped physique. If you’re trying to lose weight to enhance your performance or to get better muscle definition, our 100% natural formula can help you with an exciting combination of botanical nutrients, including yerba mate, guarana seed and kola nut.

Individually, they’re research-proven stimulants that help to boost metabolism. But when put together into one capsule, in the doses we’ve used, they make an industry-leading formula for burning fat and boosting energy. Thermogen® has already helped tens of thousands of our customers reach their physical goals, so it will work for you too.

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2019

DIRECTIONS

Take two capsules three times a day with water.

Do not exceed recommended daily dose.

BIO-SYNERGY NO2 PUMP® Boosts muscle volume and power

HIGH STRENGTH AAKG | SCIENTIFICALLY PROVEN | CONVENIENT CAPSULES Get a powerful rush of blood to your muscles for an explosive workout. Our Nitric Oxide boosting formula with AAKG is proven to increase the volume of blood flowing to muscles, giving you that awesome pumped feeling, and increases oxygen and nutrient delivery, so your muscles can work harder. In short, you’ll have more raw power than you normally do. NO2 Pump® is perfect for sports that require explosive actions, such as weight training, sprinting, boxing or crossfit. It’s also one of the few AAKG formulas you can find in capsule form, making it a convenient on-the-go supplement – simply keep a bottle in your gym bag. We’re not the only ones who think it’s great. Leading magazines including Muscle Fitness and UK Supplement Review rate it highly too. So, the next time you’re going for a big workout, nail it with NO2 Pump®.

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DIRECTIONS

Take two capsules before exercise, two capsules after exercise with water.

Do not exceed the recommended daily dosage.

BIO-SYNERGY L-ARGININE® For a boost in stamina and power

1000MG HIGH STRENGTH | SCIENTIFICALLY PROVEN | CONVENIENT CAPSULES A killer workout starts with Bio-Synergy L-Arginine. With 1000mg L-arginine in each capsule, our nitric oxide boosting formula increases the volume of blood flowing to your hard-working muscles, which also increases the level of oxygen and nutrient delivery, so your muscles can work harder. In short, you’ll have more stamina and power than you normally do. L-Arginine is perfect for sports that require explosive actions, such as weight training, sprinting, boxing or crossfit. But it’s also popular with endurance athletes who want to push their stamina. That’s why you’ll find L-arginine in just about every pre workout supplement out there. It also helps with muscle growth because the body uses this amino acid in the synthesis of most proteins. When the size of a muscle increases, L-arginine helps to boost the release of growth hormone, which then aids in fat metabolism.

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DIRECTIONS

Take one to two capsules before exercise with water.

Do not exceed the recommended daily dosage.

#MAKEITHAPPEN

SIZE & STRENGTH BIO-SYNERGY GLUTAMINE®

Better muscle recovery for more growth PREMIUM-GRADE | BUILD LEAN MUSCLE | CONVENIENT ON-THE-GO CAPSULES If you’re lifting weights or training at a high intensity, Bio-Synergy L-Glutamine Capsules can fuel your body with the building blocks for growing strong, healthy muscles. To recover from a brutal workout as fast as possible, you need amino acids from protein to repair the micro-tears in your muscle fibres. As the most abundant amino acid in the body, glutamine amps up your recovery rate by supporting your body’s synthesis of protein. It also minimises muscle breakdown, which is especially important if you’re looking to lose body fat but keep the muscle. As glutamine also acts as a transporter, it plays a major role in the distribution of protein within the body. This helps to send the nutrition from proteins to the muscles that need it most.

DIRECTIONS

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Take two capsules three times a day with water.

Do not exceed the recommended daily dosage.

BIO-SYNERGY KRE-ALKALYN®

Perform better, feel stronger, recover faster HIGH STRENGTH FORMULA | TRAIN HARDER | KEEP THE MUSCLE If you’ve had success with creatine and want to go up a notch, try Kre-Alkalyn from Bio-Synergy. Especially created for athletes performing intense physical activity, our formula is an effective alternative to creatine monohydrate that gives you big gains in a short timeframe. With a better absorption rate than standard creatine, kre-alkalyn can lead to increased levels of ATP in muscle tissue, helping them to perform and recover better. Put simply, Bio-Synergy Kre-Alkalyn is a no-load, no-cycle, no side effect, 100% stable creatine that gives you big results. It even saves you money because you use less, so each purchase lasts longer. In fact, our krealkalyn allows you to get more from your workouts, helping you to get stronger, build muscle and create a more athletic body.

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DIRECTIONS

There’s no need for a loading phase. Take 2 capsules per serving and 2-6 capsules per day. For maximum results, take the capsules on an empty stomach, 90 minutes before your workout.

BIO-SYNERGY BCAA POWDER®

Highest performance 2.1.1 pre-workout powder 5G BCAAS PER SERVING | VITAMIN-B6 | 500MG BETA ALANINE | 200MG CAFFEINE If you’re hitting the weights hard or training at a high intensity, this is the essential amino acid supplement. Bio-Synergy BCAA Powder is a premium combination of leucine, isoleucine and valine, in the precise ratio for optimum muscle growth, energy and recovery: 2 leucine, 1 isoleucine and 1 valine. Every serving gives you 5g of high performance BCAAs, as well as beta alanine, caffeine and taurine. This power combo boosts your performance, giving you the drive to achieve more in your workout. And you get these strength and recovery benefits without the usual sugar and calories. We’ve also added vitamin-B6 to boost your body’s metabolism, meaning our BCAAs reach your muscles sooner. That’s why it’s perfect before, during or after your workouts when you need to kick-start your recovery.

360g

2019

DIRECTIONS

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.

BIO-SYNERGY BCAA POWDER® CAFFEINE FREE Highest performance 2.1.1 pre-workout powder

5G BCAAS PER SERVING | VITAMIN-B6 | 500MG BETA ALANINE | 200MG CAFFEINE If you’re hitting the weights hard or training at a high intensity, this is the essential amino acid supplement. Bio-Synergy BCAA Powder is a premium combination of leucine, isoleucine and valine, in the precise ratio for optimum muscle growth, energy and recovery: 2 leucine, 1 isoleucine and 1 valine. Every serving gives you 5g of high performance BCAAs, as well as beta alanine and taurine. This power combo boosts your performance, giving you the drive to achieve more in your workout. And you get these strength and recovery benefits without the usual sugar and calories. We’ve also added vitamin-B6 to boost your body’s metabolism, meaning our BCAAs reach your muscles sooner. That’s why it’s perfect before, during or after your workouts when you need to kick-start your recovery.

360g

2019

DIRECTIONS

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.

PAGE 17 | TOTAL NRG | 2020

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RECIPES

Carrot, Cauliflower & Turmeric Soup A powerhouse soup packed with the antioxidants, full of vitamins and nutrients.

Deliciously creamy, dairy free.

LISA’S TIP

Turmeric is a very powerful spice, a popular spice in India, used for thousands of years.

It contains curcumin, which is the substance with powerful antiinflammatory and is a very strong antioxidant.

It helps the body fight foreign invaders and has a role in repairing damage.

Turmeric is also a powerful tool in the fight against cancer and obesity, helps towards the prevention of dementia and fights colds and flu. It does colour utensils a shade of orange so be cautious which ones you use. I find steel utensils are best to use when cooking with turmeric.

PAGE 18 | TOTAL NRG | 2020

#MAKEITHAPPEN Ingredients

Garnish

1 cauliflower, cut into florets 1kg carrots, peeled and cut length ways then into 1/2 inch slices 2 Echalion shallots, sliced 3 pints boiling water 4 tsp. bouillon powder (vegan if required) 2 tsp. turmeric 2 tsp. coconut sugar 2 tbsp. rapeseed or coconut oil herbamare white pepper

1 cauliflower, cut into florets 1 tbsp. rapeseed oil chilli oil coriander sea salt black pepper

Preparation time – 30 mins, cooking time – 40 minutes Preheat the oven to 400oF, gas mark 6, 200oC (180oC fan-assisted).

Line a baking tray with parchment paper or silicone baking mat and lay the cauliflower florets for the garnish on the tray. Drizzle the rapeseed oil over the cauliflower and season with sea salt and black pepper. Place the tray in the oven and bake for 40 minutes, turning the cauliflower every 10 minutes to prevent burning. Once roasted, take out of the oven and set aside.

In a large 5 litre sauce pan, add the oil together with the sliced shallots and sauté until translucent and soft, then add in the carrots and continue stirring over a gentle heat.

Add the cauliflower florets, season with herbamare and white pepper and 2 tsp. of turmeric and coconut sugar and continue to stir until vegetables are coated. Then add 4 tsp. of bouillon powder and stir into the vegetables until coated. Add the boiling water, bring to a boil and simmer over a gentle heat with lid on for 30 minutes.

Once cooked, using a hand stick blender, blend until creamy and smooth and garnish with the crispy roasted cauliflower, coriander and chilli oil.

by Lisa Roukin Author of My Relationship with Food Cookbook

#ABOUT LISA

If you have read My Story, you will understand where my passion for food came from. However, if I’m not cooking, you’ll probably find me snuggled up on the sofa engrossed in a cook book or uploading photos of my finished work to Instagram to show all of you. Or if I’m not doing that, I’m probably searching for new and exciting restaurants to feast in or sharing a delicious meal with family friends around the kitchen table (just thinking about that makes my stomach rumble!). I have an absolute love for all things food related and I pride myself in the fact that all my recipes are gluten-free with limited or no dairy or refined sugars.

PAGE 19 | TOTAL NRG | 2020

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HEALTH

The Best Superfoods and Botanicals Superfoods are foods that are nutrient dense and have strong antioxidant properties - a true superfood has a high Oxygen Radical Absorbance Capacity Score ( ORAC ) and the higher the ORAC score the stronger the food’s antioxidant ability. In short, this means that most true superfoods will have a positive effect on immune function.

If I were to ask you about superfoods you would probably think of something exotic - perhaps something from the Amazon or Asian Rainforests like, Chia Seeds, Maca, Acia, Goji Berries or Cacao. These rainforest foods are indeed Superfoods but the good news is that many every day foods, fruits, vegetables, herbs and spices are in the PAGE 20 | TOTAL NRG | 2020

superfood league. Many are probably in your fridge or kitchen cupboard right now.

Common colourful fruits and vegetables like Raspberries, Blackberries, Beetroot, Blueberries and English Spinach all fall into the superfood category.They all have high ORAC scores and as a result are all good immune boosters in their own right - with Beetroot Powder and Cherry Powder or Juice being the current standouts in terms of enhancing sports performance.

When looking at everyday fruits and vegetables those that are brightly are most likely to be considered a super food

#MAKEITHAPPEN - some of the best immune boosting fruits and veggies are those that stains your fingers There is also lots of research currently being undertaken in order to identify the medicinal properties of common culinary herbs and spices.

The results for Turmeric, Cinnamon and Oregano for example, are promising.

Turmeric has strong anti inflammatory and fat burning properties whilst cinnamon is a great blood sugar regulator and may assist with better mood and improved cognition.

Oregano’s anti microbial and anti bacterial properties show promise.

I would even include some pulses in the superfood category - chickpeas, lentils and beans all are high in fibre and a rich in nutrients.

They are great foods to include into the diet to provide plant based protein - a diet that is high in plant based protein is generally the healthiest.

Foods that are high in fibre also assist with sustainable weight management, satiety and healthy digestive function.

They help with regularity and with blood sugar regulation and may help to fight unhealthy cholesterol levels.

Herbal teas such as Licorice, Spearmint, Raspberry, Lemon Balm and Fennel and Peppermint all have the properties of a true superfood. These teas can also assist with digestion, blood sugar regulation and immune function. Many like Chamomile and Valerian can be taken at night to help promote relaxation and reduce the symptoms of anxiety.

Like any true superfood they are powerful antioxidants that help the body in the fight against oxidative stress and free radical damage. Teas can indeed be super, but herbal tinctures are like a turbo charged version of the tea.

conditions including stress and anxiety, digestive disorders and low immune function. On trend adaptogens like Ashwagandha, Got Kola and Siberian Ginseng also help with nervous system support and are worth considering if stress levels are a problem.

As stress levels decrease you may notice a reduction in visceral fat reduction around the abdominal region which in turn leads to improved cardio vascular health.

Even things like the bitter salad greens chicory, endive and rocket come under my superfood category - their bitter quality stimulates liver and gall bladder function which in turn has a positive effect on digestion and fat metabolism.

I am a fan of the Supergreen powders like Spirulina, Chlorella, Wheat Grass and Barley Grass to assist with alkalisation and cleansing. They can also help with heavy metal detox and natural energy production.

I also like Boabab, Lucuma, and Maca to help with energy production and sports performance. Chia Seeds are rich in essential fatty acids which help to reduce inflammation - they are also high in protein to help with satiety and hair, skin and nail health.

Turmeric and Olive Leaf extract are two of my favourites when it comes to boosting immune function and fighting bacteria, viruses and microbes. They may also help to reduce the severity and duration of painful mouth ulcers.

Finally, I recommend Fish Oil or, if you are vegan Algal Oil, to help with cardio vascular and brain health. They can improve mood and help with concentration, focus and mental performance.

by Rick Hay (Dip Bot Med, Dip Nut, Dip Teach) Food and Fitness Nutritionist

Traditional medicine options such as Globe Artichoke, Olive Leaf, St John’s Wort, Vervain and Licorice have been used successfully to treat a wide range of health PAGE 21 | TOTAL NRG | 2020

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FITNESS

Alex Gregory MBE Two-time Olympic Gold medallist from London 2012 and Rio 2016 in the Great British Rowing team (currently Olympic, World, European and National champion, a record that has never before been held by a British male rower)

You’re a two-time Olympic Gold Medalist for Great Britain – how did it feel winning gold?

It’s a moment I’d dreamed about for many many years, what would it be like? How would I feel? Will it ever happen?

Well on August 4th 2012 at 11.36 it did happen for me, and it was pure, utter relief. Talk about a weight lifting off your shoulders. I don’t remember immediate joy, happiness or emotion, the feeling was relief. The excitement and emotion gradually developed, my first tear came when I looked up into the crowd and saw my mum, dad and brother with tears rolling down their faces. We’d been through it all together, I could see they were proud, that moment meant a lot.

One of the most memorable moments was about 30 minutes after having my medal hung around my neck. I was walking towards my family whom I hadn’t seen for a couple of months in the lead up to the competition. My young son Jasper who was three at the time was running along the grassy bank on the edge of the lake to see me and I was thinking this is it! This is the proudest moment a dad can have! I knelt down to greet Jasper and handing him my gold medal said to him, “Look Jasper, see what I’ve got for you!”

He took the medal in his hands, turned it over, then looked at me as he threw it onto the ground saying, PAGE 22 | TOTAL NRG | 2020

#MAKEITHAPPEN “It’s not chocolate!”

He then proceeded to give me an enormous hug. It was grounding, a huge moment in my life. It made me realise what was really important, what kids really care about.

They live in the moment, enjoying time here and now, something we as adults really struggle with.

What is a typical training day like for you?

From a nutrition and fitness perspective.

How does this differ to when you were training for the Olympics?

As a retired athlete my training now is far less and much more simple than it used to be, but as a full time athlete in the GB rowing squad the training is constant and consistently intense. We would generally train three times a day, 7 days a week, 350 days of the year. In the lead up to the 5 competitions we would do a year there would be elements of tapering but generally the aim is that you’re at peak, on absolute form for 1 day in 4 years - the Olympic final. Everything else is training and preparing for that moment.

A typical day would be: 1st breakfast followed by a couple of hours on the water in a crew working on technique and fitness. We’d refuel with second Breakfast, followed by a couple of hours in the weights Gym working on strength.

Lunch would then be followed by the final session of the day which would be an hour on the rowing machine, a perfect and pure fitness tool. Along with the physical strain of the training, it’s the constant scrutiny and need for performance. A bad day could cost you a seat in a world championship or Olympic boat, consistency is so important.

Nutritionally I’d be aiming for around 6000 calories a day, a massive undertaking every day of the year with no let up, but it was so important.

Do you take nutritional supplements? If so, what and when?

It was always of utmost importance to me to be aware and to take care in every single thing that went into my body.

Any medicines I needed, to foods, drinks and supplements.

I certainly benefit greatly from nutritional supplements as they are a simple way of refuelling. Increasing my protein intake is something I think about constantly. Building strength, muscle and power is constantly essential and so a protein supplement has always helped me.

Creatine is something I use too. I made some big changes

when supplementing my diet with creatine, it helped my recovery and power. Everyone is different so has different effects on different people. For me it was very positive.

Hydration products I value highly. Keeping hydrated is constantly required. There are some amazing products out there which make it easy and effective. This is always something I’m thinking of.

What is your diet typically like? If you have a cheat day, what’s your ‘go to’ meal/treat?

Food is fuel. That was always one of my great challenges in sport, to eat enough and fuel myself in the right way. To be honest thought it was incredibly simple. My aim was to eat as much healthy, nutritionally well balanced food as I could. The end result was around five main meals a day interspersed with snacks and drinks supplements. The aim was 6000+ calories and 8+ litres of fluid. It’s expensive, time consuming and a huge effort but a necessity to performance and would really make the difference to being able to train and perform consistently over years in a highly competitive performance driven environment.

A go-to cheat day treat would be chocolate and a fizzy drink. When you don’t have this regularly, it’s heaven when you treat yourself!

You’ve got a book coming out called Dadventures – what’s it about?

Dadventures is a book of ideas for parents filled with unusual and interesting things to do outside. From quick 30 minute activities to longer over night adventures every idea aims to bring parent and child together and give them an experience they will remember forever. Often it’s hard just to step outside the door, but when you do you can have the most incredible experiences together a stone’s throw away from home!

I’ve been lucky enough to learn the value of time having been away for long periods of time in my children’s upbringing. Actually I missed two of my three children’s births due to being away at competitions and having walked the thread between life and death on a recent Arctic rowing expedition, life for me has been put into perspective. We don’t get these years back when our children are young, I want to help people make the most of them.

by Alex Gregory MBE Two-time Olympic Gold Medallist Rower PAGE 23 | TOTAL NRG | 2020

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WELLBEING BIO-SYNERGY BODY PERFECT® The weight loss award-winner

AWARD-WINNING WEIGHT LOSS CAPSULES | GREEN TEA | CAFFEINE Time to get ready for the beach? Looking to slim down a dress size or two? If you answered yes, then let Body Perfect® get you there faster. It’s already helped over a million people reach their weight loss goals, so it can help you too. While it’s a potent weight loss tool, Body Perfect® is unlikely to give you a jittery buzz. That’s because it uses 100% natural, premium quality ingredients and herbal extracts at highly effective yet safe amounts. These include green tea, caffeine with guarana and L-tyrosine – all scientifically proven to accelerate fat loss. When combined with a sensible diet and some exercise, the numbers on your bathroom scale will shrink even faster. We’re not the only ones saying it. Body Perfect® was voted No.1 by the readers of Women’s Fitness and received 9 out of 10 from the Daily Mail.

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DIRECTIONS

For optimal results, take four Body Perfect® capsules per day – two capsules before meals with a glass of water.

Most customers report noticing results within one month. We suggest you don’t consume Body Perfect® before sleep due to it containing caffeine. Do not exceed the recommended daily dose and keep out of the reach of children.

BIO-SYNERGY CLA 500 - FAT BURNER TABLETS® Keep the muscle, lose the fat.

SUPPORTS WEIGHT LOSS | MAINTAINS LEAN MUSCLE | NATURALLY OCCURRING FATTY ACID If you’re dreaming of building a lean, ripped physique, you could achieve it sooner by taking a quality supplement like Body Perfect® CLA 500. Our easy to swallow capsules are designed to aid weight loss and improve lean muscle definition by encouraging your body to use existing fat for energy. Backed by many conclusive scientific studies, CLA has become one of the world’s most popular slimming aids. These studies also explain that taking in the optimal levels of CLA cannot be done naturally through food. This means it’s necessary take a CLA supplement to gain its benefits.

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DIRECTIONS

For optimum results, take 3-6 capsules per day with water and before food.

BIO-SYNERGY BODY PERFECT COLON DETOX® Feel better, look slimmer

REMOVE TOXINS | INCREASE ENERGY | LOSE WEIGHT | NATURAL INGREDIENTS Help eliminate toxins from your body and get rid of undigested food waste trapped in the gut with Body Perfect Colon Detox.

Removing toxic build up can improve your digestion, reduce constipation, give you more energy and help you lose weight. Body Perfect Colon Detox capsules feature a selection of nutritional and botanical complexes that gently support your body from the inside out. Our unique blend of ingredients includes psyllium husk powder, alfalfa and fennel seed herb powder.

DIRECTIONS

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Take 2 capsules three times a day before meals with a glass of water.

Maximum daily dosage is 6 capsules.

BIO-SYNERGY XPEL H2O® Get ripped and ready for the stage

100% NATURAL | HIGH STRENGTH CAPSULES | POWERFUL WATER EXTRACTION Ever wondered how those muscular fitness models get shredded in just a few days? Here’s the answer. Xpel H2O is a fast-acting diuretic that can safely flush out the water that is stored below the skin, called subcutaneous water. By reducing the volume of your subcutaneous water, Xpel H2O triggers the skin to wrap more tightly around underlying muscularity. This will help make intricate muscle details literally pop out from beneath the skin, giving you a much more shredded appearance. While it’s a highly effective solution for eliminating your subcutaneous water, Xpel H2O is made from natural ingredients, including dandelion root, juniper and parsley.

DIRECTIONS

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For maximum results, take one to three capsules a day with water. Do not exceed recommended daily dose.

#MAKEITHAPPEN

WELLBEING BIO-SYNERGY BODY PERFECT CAFFEINE® Perk up your performance and focus

HIGH STRENGTH FORMULA | INCREASES STAMINA | DELAYS FATIGUE | ANTIOXIDANTS As just about everyone with a career knows, a cup of caffeinated coffee is the best start to the morning slog. But caffeine can also be used to lift your sporting performance and focus. In fact, many pro athletes have a cuppa just before big events. The boost in energy and concentration can make a big difference. While you can’t carry a kettle with you on the way to your workout, you can still get your caffeine energy boost. Body Perfect Caffeine® high strength formula delivers 200mg of caffeine in every capsule – roughly equal to two large cups of coffee – for a near instant hit of energy, focus and motivation. While caffeine is well known for its use in endurance sports, it’s also proven to support fat burning, making it a valuable addition to your dieting regimen.

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DIRECTIONS

Take one to two capsules with water just before exercise. Do not exceed recommended daily dose and for obvious reasons, it shouldn’t be taken before sleep.

BIO-SYNERGY GREEN TEA & GREEN COFFEE® The natural way to boost metabolism and energy

LOSE WEIGHT | GREEN TEA EXTRACT | GREEN COFFEE | ANTIOXIDANTS Looking to lose weight using a 100% natural supplement? Here’s your answer. We’ve combined two of nature’s most effective energy-boosting ingredients into one capsule formula. The caffeine content in green tea has been shown to help with fat loss by boosting metabolism and suppressing appetite. This effect is further enhanced with the addition of green coffee – an all-natural stimulant that also helps to boost your metabolism and curb your appetite – making it easier for you to follow a calorie-restricted diet. Made in the UK from high quality ingredients, Body Perfect Green Tea & Green Coffee is a double-action formulation that helps you reach your slimming goals.

DIRECTIONS

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For optimal results, take four Bio-Synergy Green Tea & Green Coffee capsules per day. Take two capsules before meals with a glass of water. Most customers report noticing results within one month. We advise users not to consume Bio-Synergy Green Tea & Green Coffee before sleep due to it containing a source of caffeine. Do not exceed the stated recommended daily dose.

BIO-SYNERGY AFRICAN MANGO® Nature’s potent weight loss formula

AIDS WEIGHT LOSS | BOOSTS METABOLISM | NATURAL INGREDIENTS The active ingredient in African Mango, known as irvingia gabonensis, is a powerful antioxidant that may be helpful in losing weight. The seeds from the fruit are reported to have powerful fat burning benefits by increasing your metabolism and suppressing your appetite.

African Mango is also very high in fibre which helps aid digestion. Made from a premium quality extract, Body Perfect African Mango delivers consistent and all-natural weight loss support in a high-strength, on-the-go solution. Like all weight loss supplements, our formula is most effective when used alongside a healthy diet and exercise regime.

DIRECTIONS

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For optimal results, take two Body Perfect African Mango capsules per day. Take two capsules before meals with a glass of water.

Most customers report noticing results within one month.

BIO-SYNERGY ACAI BERRY & GREEN TEA® Superfood antioxidants for weight loss

BURN FAT | FEEL GREAT | NATURAL INGREDIENTS Stay healthy and strive for the body of your dreams with two of nature’s superfoods. Acai is the most nutrient-dense berries available today, and studies have shown that the fruit assists in the processes that burn fat and promote good health. On top of providing many antioxidants, acai berries are also believed to help control appetite hormones, and increase energy and metabolism, meaning you can burn more calories throughout the day. Bio-Synergy has combined this superfood with another powerful source of antioxidants, green tea. The catechins and EGCG found in green tea have a long track record of reducing cravings and giving a natural lift to the body’s metabolic rate. So, with Body Perfect® Acai Berry & Green Tea, you get two of nature’s most effective nutrients to help you manage your weight and health.

DIRECTIONS

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Take 2 capsules 3 times per day with water. Do not exceed the maximum daily dose of 6 capsules. Most customers report noticing results within one month.

PAGE 25 | TOTAL NRG | 2020

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FITNESS

Keeping Motivated During Lockdown Everyone has dealt with their lockdown differently. Some have managed to smash it, some have been ok and some have struggled. Whatever category you fall under is also OK! Personally I feel as though I have smashed lockdown. I guess if you compare me to others then that statement might change for overall I’m happy with what I have managed to achieve and the level of motivation I have maintained. What I mean by that is I have done what keeps me happy and healthy. I try to keep comparison with others to a minimum and concentrate on myself.

Pre-lockdown was a very busy time for me. Signing new contracts to race for Porsche in the UK championship, calling sponsors, travelling here, there and everywhere to try and get s#*! done. When lockdown happened I realised how little time I’ve spent with my family and how my life up until that point had been a bit of blur just because of how immersed I was in my career bubble. This feeling of ‘stopping’ gave me motivation. I was finally able to refocus my mind and think long and hard at where I want to be in my life and how I was going to get there… becoming the best version of me.

Don’t get me wrong, on my journey to personal greatness I had ‘off days’ i.e. feeling like a takeaway or some cold beers during the hot summer days. What I did notice when I reflected back on my week/month is that at no point did I go overboard.

Everything I done was in moderation and that allowed me to maintain my motivation. This taught me that it’s ok to have a drink or some junk food once every so often as long as you PAGE 26 | TOTAL NRG | 2020

have the willpower to stop and get right back on the path to achievement.

Knowing that eventually I’d be back in a race car and potentially racing in a series that would be a dream come true for me, was motivational in itself. I had to keep on track no matter. And this motivation was fuelled by the fear of failure. I tend to find my motivation and work ethic is at it’s peak when I know I am about to enter something that I have a slight fear of and that fear is failure. When I do something I want to do make sure I am the best. Since lockdown that has changed slightly. Instead I want to make sure I am the best…but personally. I am confident that as long as I beat myself I cannot fail. If you do something and you put every single effort that your body can possibly give then that is not failure regardless of how everyone else done.

The bonus is when your best is better than everyone. But if it’s not then as long as you are constantly beating yourself you are climbing the ladder and eventually be the best overall.

Motivation is best achieved when you compare yourself to yourself rather than comparing yourself to others. There is a difference between admiring someone who you perceive to be “better” and working towards whatever you admire about them, than comparing yourself to who you perceive as “better” and comparing yourself to them because that will more than likely lead to a lack of self-confidence and therefore demotivate you.

by Sebastian Melrose Scottish & El Salvadorian Racing Driver

#MAKEITHAPPEN

My Lockdown Diet:

Overall I stayed pretty healthy during lockdown. I tend to find when I keep active, my diet stays pretty consistent in order to fuel my body to continue to smash PB’s. when I train good, I make sure I eat good and when I eat good I train good. As soon as one of these things goes off track the other tends to follow. That’s why good diet and good training go hand-in-hand when maintaining that high level of motivation.

My body felt great during lockdown thanks to the Bio-synergy supplements. My favourite was the vanilla whey better whey isolate protein powder for my shakes. To stop me getting sick of the same flavour I beefed mine up a bit by adding some banana, oat milk, nuts and oats just to enhance the goodness. Some days if I felt slightly tired but knew it wasn’t time just yet for a rest day…or 2, then I would take some of ‘Bio-Synergy’s Insanity Pre Workout’ around 30mins before I would start my workout. The reason for this is because if I drink too much liquids just before my workout I tend to find I get a stitch. So I like to make sure I’m already hydrated long before my workouts.

PAGE 27 | TOTAL NRG | 2020

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FITNESS

Health Benefits of Cycling There are many health benefits that are associated with cycling. Ambassador James Cracknell is an avid cyclist and ‘I love cycling with my family through local parks, and the joy of combining time-efficient commuting with timeefficient exercise during the week, my bike riding has gone full circle – that first bike let me explore with my friends, now I enjoy venturing farther afield on a Sunday morning ride with mates, Below is a list of health benefits that can come from riding.

Cycling is one of the easiest ways to exercise You can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Many people are put off doing certain sports because of the high level of skill that seems to be required, or perhaps because they can’t commit to a team sport due to time pressures. Most of us know how to cycle and once you have learned you don’t forget. All you need is a bike, a half an hour here or there when it suits, and a bit of confidence.

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Cycling builds strength and muscle tone Contrary to normal perceptions, cycling is not a fitness activity that solely involves the legs. Cycling builds strength in a holistic manner since every single part of the body is involved in cycling.

Cycling increases muscle tone Cycling improves general muscle function gradually, with little risk of over exercise or strain. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. You will gradually begin to see an improvement in the muscle tone of your legs, thighs, rear end and hips.

Cycling builds stamina Cycling is a good way to build stamina. It is very effective in doing so, because people enjoy cycling and they wouldn’t really notice that they have gone farther the last time they went cycling.

#MAKEITHAPPEN

#BOOM IN CYCLING Fear of catching coronavirus on public transport has helped lead to a boom in cycle-to-work schemes.

The schemes saw a 200% increase in bicycle orders from people working for emergency services.

Demand for more mobility and exercise amid lifestyle changes imposed by the lockdown has also boosted bike sales across the UK.

Cycling improves cardio-vascular fitness Cycling makes the heart pound in a steady manner and helps improve cardio-vascular fitness. Studies have shown that cycling to work will increase cardiovascular fitness by 3-7%. Cycling uses the largest muscle groups the legs, raising heart rate to benefit stamina and fitness.

Cycling eats up calories Cycling is a good way to lose those unwanted pounds.

Steady cycling burns approximately 300 calories per hour.

If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride.

were half as likely to suffer heart disease as their noncycling colleagues.

Cycling improves coordination Cycling is an activity that involves the whole body.

Therefore, arm-to-leg, feet-to-hands and body-to-eye coordination are improved.

Cycling reduces stress Any regular exercise can reduce stress and depression and improve well being and self esteem. Cycling outdoors is also a good way to be one with nature and to feel the breath of the earth. It takes one’s mind out of everyday-life stress and rejuvenates his soul.

Cycling improves heart health According to the British Medical Association, cycling just 20 miles a week can reduce the risk of coronary heart disease by 50%. A major study of 10,000 civil servants suggested that those who cycled 20 miles over the period of a week

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WELLBEING BIO-SYNERGY MATCHA GREEN TEA® The slimming, vitamin-packed detoxifier

POWERFUL ANTIOXIDANT | BURNS FAT | POLYPHENOLS | VITAMINS A, E AND C A sort of superhero of teas, Matcha Green Tea is a super-concentrated powder that’s full of antioxidants and feel-good nutrients, so it could have amazing benefits for your physical and mental health. The major antioxidant in green tea, called EGCG, has been known to help with weight loss and fat burning, and Bio-Synergy Matcha Green Tea Powder holds significantly more of it than regular green tea. Our powder also outdoes regular green tea in nutritional value, with around ten times more polyphenols, chlorophyll, vitamins and minerals. So, if you’re looking to lose weight and feel healthy, try adding our bright green powder to your smoothies, shakes and favourite bakes.

200g

DIRECTIONS

For optimal results, add 1 scoop to water, your favourite juice or smoothie or try it in your baking.

BIO-SYNERGY GARCINIA CAMBOGIA® High strength garcinia capsules

IMPROVE ENERGY LEVELS | REDUCE CRAVINGS | 100% RDA VITAMIN B6 Body Perfect Garcinia Cambogia is an award-winning weight loss and slimming product, which is a part of Bio-Synergy’s sport nutrition range. Bio-Synergy have combined this Garcinia with Vitamin B6 which has been proven to boost your metabolism, but with no jitters. The ingredient from the rind of the fruit could hasten your weight-loss efforts. The natural extract is from the rind and researchers claim that it can double or triple one’s weight loss. With proper weight-loss efforts (dieting and exercising), the average person taking Garcinia lost an average of four pounds a month. The extract from garcinia cambogia supplement aids in weight loss by doing two things: It helps to block fat, and it suppresses your appetite.

DIRECTIONS

x60

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

BIO-SYNERGY BIG RED KRILL OIL® Your rich source of omega 3, 6 and 9

HEALTHY HEART AND BRAIN | NO FISHY AFTERTASTE | EASY TO SWALLOW The ideal source of essential fatty acids, Big Red Krill Oil provides you with omega 3, 6 and 9 to support the normal functioning of the heart, brain and vision, in an easy-to-swallow capsule with no unpleasant fishy odour, taste or aftertaste. Big Red Krill Oil capsules provide 500mg of pure Antarctic krill oil, a special source of omega 3 with a high concentration of marine phospholipids. This means the oil may be more easily absorbed and used by the body than standard omega 3 found in common fish oils. What’s more, the nutrients in Big Red Krill Oil can also help to manage cholesterol and provide powerful antioxidant and anti-inflammatory properties.

DIRECTIONS

x90 PAGE 30 | TOTAL NRG | 2020

Take 1-3 capsules per day with a glass of water. Do not exceed recommended daily dose.

#MAKEITHAPPEN

FITNESS

How to go from 0 to 10+ pull ups in just a few weeks Expert tips from Premier Global NASM Course Advisor, Personal Trainer, NASM Certified Nutrition Coach and WBFF PRO, Andre Murrell.

Pull ups. Love them or hate them, they are one of the most intense and rewarding exercises you can do either at the gym, at home or even in the park! As a qualified Personal Trainer, my clients are always asking me how they can improve their max pull ups. So, if getting to 10 or more pull ups is on your “to-do” list, then here’s are some tips to help get you there.

1. Start with negatives When you are starting out, you might not be able to do any pull ups, and this is normal! The best way to get going is to get assistance to boost yourself up to the bar. This could be help from the assisted pull up machine in a gym. If your gym does not have an assisted pull up machine you could use a bench, step or a partner to get you to the height of the bar. Then without any help, slowly lower yourself down.

This is called the Eccentric phase of the movement and is widely known as a Negative Rep. It will help build your strength.

2. Vary your approach By changing up the type of grip you have and the width of your hand positioning you will be able to slightly shift the focus and bring more muscles into play. E.g. a very wide, over hand grip will make pull ups harder than a more normal width over hand grip as this will incorporate more of your bicep muscle as well as your back.

3. Mix up your exercises When trying build up your pull up efforts, you will likely need to introduce some other exercises to improve your strength. The main muscles used in a pull up are all your back muscles and biceps therefore by doing exercises such as barbell bent over row, dead hang, lat pull down and bicep curls will help build your overall strength, therefore your pull up abilty!

4. Recovery and rest Just like any exercise, it is important to get as much rest as you can to allow you muscles to recover, especially when you are aiming to build strength. Getting the right amount of protein can be difficult, so taking supplements such as Bio-Synergy Whey Better® is the perfect way to keep your muscles fed while they recover and prepare for the next session. I also recommend Creatine Plus Strength® which increases the body’s ability to produce energy rapidly.

Using supplements is widely known to increase strength and overall athletic performance.

So, now that you’re armed with a few basic tips, get out there and give it a go!

by Andre Murrell Personal Trainer, NASM Certified Nutrition Coach and WBFF Pro Muscle Model

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RECIPES

Chicken Stir Fry

LISA’S TIP Sensational stir fry, replicating the taste of your favourite take away dish in your own home PAGE 32 | TOTAL NRG | 2020

Chicken stir-fry is one of my go to recipes for a quick, easy weeknight recipe; you can adapt the vegetables to what you have in your fridge at home. You can also replace the Chicken with Salmon, Beef or Tofu.

#MAKEITHAPPEN Ingredients

Marinade

Garnish

500g chicken breast, skinless, sliced thinly (washed and pat dry) 2 Echalion shallots, thinly sliced 125g shiitake mushroom, stalks removed thinly sliced 335g broccoli florets 250g pak choi 2 tbsp. tamari soy sauce (gluten free) 2 tbsp. honey 50ml boiling water 1 red chilli, deseeded, thinly sliced (optional)

2 garlic cloves, minced 1 tsp. fresh ginger, minced 2 tbsp. tamari soy sauce 2 tbsp. honey 2 tsp. sesame oil 1 tsp. Chinese five spice

50g cashew nuts, toasted 1 tbsp. sesame seeds, toasted coriander serve with brown rice

Preparation time – 30 mins, cooking time – 25 mins (marinate time – 20 minutes) Wash the chicken breast and pat dry on a kitchen paper towel and slice thinly.

In an oval dish, add the minced garlic, ginger, tamari soy sauce, honey, sesame oil and Chinese five spice and add the sliced chicken, leave to marinate whilst you prep the vegetables.

Place a wok on the stove and add the marinated chicken with the sauce and cook it for 10 minutes on a medium/high heat. Spoon the chicken out of the wok and leave it on a resting plate, leaving the marinade in the wok.

Add the shallots to the wok and cook until soft and translucent. Add the mushrooms and cook for 5 minutes, then add 2 tbsp. tamari and 2 tbsp. honey and cook for a further 2 minutes, then add 50ml boiling water, together with the broccoli, red chili and cook for 5 minutes, then add the pak choi and cook for 2 minutes. Add the chicken back into the frying pan and toss it all together, cooking for a further 3 minutes.

Garnish with toasted sesame seeds, cashew nuts and coriander and serve with brown rice.

by Lisa Roukin Author of My Relationship with Food Cookbook

#ABOUT LISA

If you have read My Story, you will understand where my passion for food came from. However, if I’m not cooking, you’ll probably find me snuggled up on the sofa engrossed in a cook book or uploading photos of my finished work to Instagram to show all of you. Or if I’m not doing that, I’m probably searching for new and exciting restaurants to feast in or sharing a delicious meal with family friends around the kitchen table (just thinking about that makes my stomach rumble!). I have an absolute love for all things food related and I pride myself in the fact that all my recipes are gluten-free with limited or no dairy or refined sugars.

PAGE 33 | TOTAL NRG | 2020

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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 PAGE 34 | TOTAL NRG | 2020

#MAKEITHAPPEN

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

PAGE 35 | TOTAL NRG | 2020

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FITNESS

Where to start....

Covid Covid Covid!!

I finished swimming in 2008 after the Beijing Olympics never quite sure about what next...

Having represented Britain for 23 years at senior level gone to 5 Olympics won 6 world Championships And broken the world record 8 times amongst a few other achievements.

I got asked to take part in strictly come dancing and said yes well after a meeting with BBC executives I seem to say all the right things and they loved me so I got invited to be part of the show...

I got together with my professional dancer she rubbed her hands together and thought brilliant and athlete someone that will work hard, do as I say! But then she saw me move! No I was not there!

I had no dance experience, I mean no dance experience, Well I’d throw a few shapes when I’ve had a few glasses of vino, but as I don’t drink very much that does not happen very often and those sort of moves are not ballroom and Latin dancing! I was great at head bobbing... and was always in time. LOL. But being focused on goals I threw myself into it and thought how hard can it be! Wow how I was wrong! But I soon realised I was having the best time and learning so much.

We had four weeks training for the first show and I was dancing the waltz... I learnt all sorts of dances from Paso Doble sambar Merengue tango.. and I really did not know how Many dances there really were and how many steps to each dance but was up for anything.

Anyhow fast forward seven weeks and a few dances later I was voted off the show I made it halfway. I did not want to go out in the first week, no one wanted to PAGE 36 | TOTAL NRG | 2020

go out in the first week! But I also knew I was not the best but make sure I had the best time.

It got me thinking, I always had a love and passion for sport and Love being active and moving. I wanted to create something where I could enable people to get fit and stay healthy. My motto has always been My wealth is my health because without that you have nothing!

#MAKEITHAPPEN I realised that some people don’t like swimming gyming

steps of the Ballroom with the Up Tempo Latin steps to

running cycling, but it was apparent after doing the

create an all over body workout that is suitable for all

show that people love to dance. My dance partner on

levels of fitness, and where you don’t need a partner.

the show was Natalie Lowe and her professional dance

You can burn up to 750 calories in a FitSteps class

partner was Ian waite. I asked them if they, because I

making it fun but very effective.

couldn’t, put steps to music and create routines where somebody could learn to dance by following a teacher.

Id seen the amazing effect that dancing was having on

I am proud to say that we have now trained over 2000 instructors Worldwide and this number is growing daily.

When we were faced with lock down, we provided all of our instructors with the tools that they needed to teach online so (with the help of Zoom) almost all of our classes have continued throughout 2020. We have also seen a steep rise in new instructor sign ups, our training is online, so we were already well equipped for the virtual way of working as a business. Our reach has grown due to the online nature of this year and we are welcoming new instructors from Asia, USA, and across Europe.

While our instructors were offering their classes online, we also knew that there was a very big demand for FitSteps classes with Ian and Natalie online. Ian has been offering free classes via the FitSteps Facebook page since March which have seen hundreds joining him for each online session but the common question has been “where can I get more” and this is why we have launched FitSteps on Demand.

FitSteps on Demand is an online platform which that features the best loved FitSteps dances such as Waltz, Jive, Quickstep, Tango and many more all delivered by Ian, Natalie and the FitSteps Pro Team.

There are hundreds of routines, from low impact to high intensity, toning routines and tutorials and technique so people can really learn the dances as well as just keeping logging in and working out. www.fitstepsondemand.com

my fitness levels and how it was changing the shape of

So if you want to give a go... look it up... nothing to

my body. Not only that but it was great fun and this is

loose apart from weight.. and have some good fun...

why we got together to bring these same benefits to

So out of my experience on strictly come dancing

people across the World with FitSteps.. Well I thought it

became an opportunity where are you dance fitness

was steps to getting fit and it all made sense.

program.... enjoy.

FitSteps is the UK’s only solely Ballroom & Latin based

by Mark Foster

dance fitness programme that combines the graceful

World Champion Swimmer PAGE 37 | TOTAL NRG | 2020

TOTALNRG

SUPER SEVEN

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 can help you get results from your training.

SUPER 7 SUPER MAX® High-powered protein blend

FAST AND SLOW PROTEIN | WHEY ISOLATE | EGG ALBUMEN | MICELLAR CASEIN If you’re pushing yourself hard in the gym, you should back it up with quality nutrition otherwise all your effort can go to waste. Super Max is a scientifically designed formula that provides your body with the nutrients needed to turn your training into stronger muscles.

While slow-release proteins should be consumed at bedtime, recent studies show that it’s beneficial to take in fast and slow-release proteins at the same time, especially after workouts. That’s why Super Max combines whey isolate, whey hydrolysate, egg albumen and micellar casein – all of which have different rates of absorption. In other words, Super Max is engineered to be your powerful allin-one protein source, from after gym to after dinner.

908g

DIRECTIONS

Take one 30g scoop with 300ml of water or milk. Super Max can be used any time of the day but we suggest using it after a workout and at night and then any time where you struggle to get in a protein rich meal.

SUPER 7 SUPER CHARGE® The power to crush every workout

SEVEN KEY INGREDIENTS | 500MG CREATINE | 250MG AAKG | 250MG L-CARNITINE Using a high-energy combo of seven key ingredients, Super Charge pre-workout formula is engineered to help you unleash your biggest effort. Our revolutionary blend contains creatine, AAKG, L-carnitine, a series of B-vitamins, caffeine and both slow and fast release carbs. Creatine and AAKG are proven to deliver more stamina and power to your working muscles, while B-vitamins, L-carnitine, caffeine and carbs provide the drive and fuel you need to kill every rep and every set, from the first to the last. Walk into any supplement store and you’ll see these nutrients sold separately, because each is known for its efficacy. But we’ve combined them all into one shake, creating a highly potent pre-workout supplement that drives your intensity in the gym to the heights needed to demolish the toughest workouts.

908g

DIRECTIONS

Mix one 30g scoop of powder with water or juice before your workout.

Avoid taking Super Charge at night as it contains a source of caffeine so may affect your sleep.

SUPER 7 SUPER GAIN®

High-powered post workout formula FAST-ABSORBING PROTEIN | FAST-ABSORBING CARBS | L-GLUTAMINE | BCAAS Get everything your body needs after a workout in one cutting-edge shake. Improve your strength, build and repair muscles and reduce your recovery time with Super Gain. Every scoop gives you whey and soya protein, fast-absorbing carbs as well as 300mg L-glutamine and 300mg BCAAs – all of which are known to enhance strength and recovery. What you put into your body after a workout will affect what you get out of the session. To put it simply, don’t waste your time by working hard in the gym only to then neglect your post workout nutrition. That’s exactly why we made Super Gain. It’s engineered to feed your muscles with the optimum nutrients right after your gym session.

908g PAGE 38 | TOTAL NRG | 2020

DIRECTIONS

For maximum results, take one to three capsules a day with water. Do not exceed recommended daily dose.

#MAKEITHAPPEN

SUPER SEVEN SUPER 7 SUPER FUEL®

High performance intra-workout powder BCAAS | VITAMIN-B12 | L-CARNITINE | GREEN TEA | QUALITY CARBS If you want to take your training to a whole other level, Super Charge intra-workout powder is designed to get you there. Feel the power of green tea extract and B-vitamins, especially B-12, which is a popular ingredient in intra-workout supplements because of its fatigue fighting potential. Super Charge also refuels your muscles and kick starts your recovery in between sets with a premium combination of BCAAs and L-carnitine. At the same time, your glycogen stores are replenished with quality carbs so there’s always fuel in your tank. This power combo boosts your performance, giving you the drive to achieve more in your workout. And you get these strength and recovery benefits without the usual sugar and caffeine jitters that sometimes come from other intra-workout products.

908g

DIRECTIONS

Mix one 30g scoop of powder with 300ml of water or juice and consume during your workout.

SUPER 7 SUPER BURN® High-powered fat burner

GREEN TEA EXTRACT | CAFFEINE | MAGNESIUM OXIDE | L-CARNITINE Super Burn was developed for time-starved gym goers who are serious about getting ripped as quickly as possible. If you find it difficult to follow a strict diet but train hard and regularly, choose Super Burn to control your hunger and boost your metabolism. With maximum fat loss in mind, Super Burn is engineered with research-supported fat burning ingredients, including magnesium oxide, green tea extract, caffeine, L-carnatine, ginger powder and copper citrate. Ditch the calorie calculator and make Super Burn a part of your routine and you’ll get those washboard abs sooner than you think.

DIRECTIONS

x60

For optimal results, take two Super Burn capsules per day, before a meal with a glass of water.

We suggest you don’t consume Super Burn before sleep due to it containing a source of caffeine. Do not exceed recommended daily dose.

SUPER 7 SUPER ARMOUR® High-powered multivitamin

BOOSTS ENERGY LEVELS | FIGHTS ILLNESS | B-VITAMINS | VITAMIN D Keeping your body in peak condition, especially when training hard, is crucial to making the gains you want, but leading a hectic lifestyle can sometimes get in the way. Super Armour delivers a power formula of essential vitamins and minerals including vitamin A and a range of B-vitamins as well as vitamins C, D, E and many others. When used alongside a healthy diet and regular training regime, Super Armour can keep your immune system in top form and helps you stay in shape by missing fewer training days due to illness. You’re also likely to feel more energised and ready to smash each workout.

DIRECTIONS

x60

Take one multivitamin capsule a day with water.

SUPER 7 SUPER LEAN® Fight cravings and burn fat

BOOST METABOLISM | FIGHT OFF HUNGER PANGS | GLUCOMANNAN | B-VITAMINS | CHITOSAN Whether you’re getting ready for the beach or for your sport, Super Lean was developed to help you shed stubborn fat and get lean in record time. Harnessing the power of seven key ingredients, our revolutionary formula helps you reach your goals faster than relying on training and nutrition alone. The unique blend of glucomannan, B-vitamins, chitosan and other core ingredients helps to boost your metabolism and fight off cravings that spoil your diet. Super Lean can be the secret weapon in your daily regime, as you power your way to the washboard abs you’re dreaming of.

DIRECTIONS

x90

For optimal results, take two Super Lean capsules per day, before a meal with a glass of water. Do not exceed recommended daily dose.

PAGE 39 | TOTAL NRG | 2020

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WELLBEING

The 5 Worst Diets Carnivore Diet

Eat, Train, Eat Diet

This popular Carnivore Diet eating mostly meat (along with some eggs and fat, like cheese. Also, a popular diet that involves only munching on beef. Although you can find carnivore dieters’ success stories out there, but don’t even think about it, says Jamie This is not a healthy or sustainable diet, and there are much healthier ways to lose the belly. “Not only is the carnivore diet extremely high in saturated fat, which can stress your arteries and put you at risk for increased cholesterol levels, it also leaves out a lot of foods that are really good for you- leaving you mal nourished Jamie says. That includes foods which are high in vitamins and minerals like fruits and veggies, which are known to fight cancer, promote fat loss and help ward off disease.

Look most of us hit the gym knowing if we really want to make a difference to our bodies and see a significant change to ourselves, we have to eat highly nutritious food to help us pack on muscle, help us recover and repair that damaged tissue. So, I see it all the time, people eat train eat!

Yep some people they think that if they smash themselves 3-4 times a week (or more) they can eat what they like when they want. But eat train eat dieters will soon crash and burn out and NOT hit their goals. Look in order to get a lean muscular body you need to eat around 1.4-1.6g of protein per bodyweight a day to pack on lean muscle- and it’s all about timing too, so eating a fry up before you hit the gym isn’t going to work and eating a Cornish pasty and chips after you work out isn’t going to help you as fast as getting nutritious meal in. You cannot survive on eating empty calories, so I suggest supplementing with a top-notch protein supplement like Bio Synergy to help you recover, stop you from eating rubbish and help you with protein synthesis.

So, in conclusion, avoid this silly diet — or if you’re up for the challenge to try it, be sure to ask your Doctor first and they will probably agree- you can’t run on this diet for very long without going sick!

So, don’t think you can eat train eat what you like, you need to plan your nutrition carefully if you want to make proper gains.

PAGE 40 | TOTAL NRG | 2020

#MAKEITHAPPEN

Keto Diet If you want to lose the belly quickly, this diet will work, but there’s lack of research to prove what the long-term side effects are. There’s also a lack of definitive research proving that keto is safe and effective for the long-term dieters.

What we do know is this contains a high-fat, moderateprotein, and very-low-carb diet has a reputation for being challenging, especially if you’re doing it without any proper medical guidance. Plus, when you ditch the plan, you might undo all the work and gain the weight you lost- so doesn’t work!

Also for all the buzz about the health benefits in the media, so many people forget about the negatives as most people binge on bacon and eggs, don’t eat enough greens and are on a sure fast way it getting a heart attack as most don’t eat enough fibre and forget to load up on delicious nutritious veg which deprives them of fibre.

Pegan Diet Combing the popular Paleo Diet and Vegan Diet the “pegan” diet focuses on packing in a load of fruits and vegetables, along with nuts and seeds, oils, no dairy or gluten, and limiting legumes and grains. So, it’s not vegan but it has shown to lose weight but this one does allow for small portions of meat. While the pegan diet hasn’t really been researched for fat loss or other benefits, it’s likely that it will help you reduce your triglycerides and sugar levels says Jamie.

But it’s still a diet that’s regimented and restrictive. The result: You might lose a few pounds and potentially give yourself a little health kick in the short term, but chances are you will do damage as its not balanced and you won’t be able to follow this unbalanced way of eating long term.

The truth is, many people struggle to maintain diets that are restrictive and loaded with rules as they fall off the wagon quickly. So, find a way of eating without feeling you are on some TV show in the jungle!

these days. But you need to think again about going on a low-carb diet like this. Atkins and Keto differ as Atkins allows for more protein, whereas keto limits protein. Like many fad diets, you lose weight quickly on Atkins. But it does not work long term,” says Jamie. So, you are really setting yourself up for an early grave as Atkins increases the chances of heart attacks.

Some people may find that the Atkins diet is achievable long-term diet. But it begins restrictive, a person introduces more foods and carbs as they get close to their goal weight. The final stage, or maintenance stage, of the Atkins diet can feel more doable than keeping up with the restrictive keto diet. But it is not good to remain in ketosis for long periods. Also, most people are unable to maintain a very high fat intake or extreme carb restriction for a long time.

Also, people on the Atkins Diet can be mal nourished and looking a bit peaky due to food restrictions. For many people, carbohydrate foods are also foods containing sources of fibre. When reducing carbohydrates, people should be sure to get enough fibre from eating veg. In addition, these diets may increase the risk of deficiencies in salts and minerals and many water-soluble nutrients that come from fruits and veg.

So, although taking your body into ketosis may help burn fat, but it may also be catabolic and burn muscle to use for energy. Following a very low carb diet can result in a loss of muscle mass - so not a good look if you want to get ripped!

So, remember always consult your GP before making changes to your diet. Also, once you’ve hit your target weight follow a balanced diet that’s packed full of vitamins and minerals- or before you know it you will be hitting the wall! Plus get the amount of exercise in too and train smart if you want to look after yourself and maintain your weight after dieting.

Atkins

by Jamie Lloyd

The Atkins Diet was the first low carb diet popular years ago. Now that keto is on the scene and most people are watching the carb monkey, there’s a general carb paranoia

British Kettlebell Champion, Bio-Synergy ambassador, Personal Trainer and Holistic Health Coach PAGE 41 | TOTAL NRG | 2020

TOTALNRG

The science behind Bio-Synergy DNA & Epigenetics Steps for science Bio-Synergy utilises a custom chip to analyse 1,000 hand chosen SNPs. These are hand chosen by geneticists Prof.

Andres Valkna and Aire Allikas and Christopher Collins, a physiologist and expert in the practical usage of genetics. In addition, exercise, nutrition and lifestyle input is provided by James Brown, Bio-Synergy’s director of Nutrigenomics, Lucy Ellis, a Nutrition consultant and Wez Pooley, a qualified strength and conditioning coach and Master Trainer PT. Finally, epigenetic testing is carried out by Bio-Synergy’s principal lead, Dr. Tanya Petrossian. The combination of solid genetic science and human interaction is key to designing a custom chip that is actually beneficial to the individual. This then leads onto a custom algorithm design.

World class lab facilities We use state of the art laboratory automation ensuring accuracy and reliability. We use world class global laboratory facilities. Our laboratory partner is the number one global leader in the bioanalytical testing market. They operate over 800 labs in 47 countries, ensuring your results are as accurate as they can be. Our partner Eurofins complies with ISO 17025:2005. The certification is applied to Illumina Infinium genotyping protocol ISO 17025:2017 Accreditation. It was one of the first companies in the world to implement the 2017 version.

Automisation We work with Illumina’s state-of-the-art automatisation protocols including automated DNA extraction protocols. They use the following robotic systems in the process: - LGC Octopure - Tecan robots - Multidrop system - iScan autoloaders - Opentron OT-2.

Processes Illumina adhere to the below: - Instruments are Qualified, Maintained and Regularly Calibrated - CFR 21 part 11 approved software - All samples are checked on receipt and registered - Comprehensive sample managementand tracking systems - Access control, including tracking and alarms - LIMS - Daily data back-ups and back-up equipment - Separate data archiving PAGE 42 | TOTAL NRG | 2020

#MAKEITHAPPEN

DNA & EPIGENETICS BIO-SYNERGY DNA TESTING KIT® Unlock Your Potential

300+ HEALTH REPORTS FROM 1,000 ANALYSED GENETIC MARKERS 300+ health reports from 1,000 analysed genetic markers. Free Workout and Meal Planner aligned to your DNA. 4 dynamic health objectives to help you achieve your goals.

All in a unique mobile app. So what are you waiting for, unlock your potential.

BIO-SYNERGY EPIGENETICS TESTING KIT® Unlock Your Potential

DISCOVER YOUR TRUE BIOLOGICAL AGE AND LEARN HOW TO REVERSE IT Discover your true biological age and learn how to reverse it. Unlock the secrets to a healthier & fitter you. Track your genetic health.

BIO-SYNERGY DNA & EPIGENETICS TESTING KIT® Unlock Your Potential

2 TESTS | DNA -300+ HEALTH REPORTS FROM 1,000 ANALYSED 2 tests. DNA -300+ health reports from 1,000 analysed genetic markers. Free Workout and Meal Planner aligned to your DNA. 4 dynamic health objectives to help you achieve your goals. All in a unique mobile app. Epigenetics - Discover your true biological age and learn how to reverse it. Unlock your true potentail and track your genetic health.

PAGE 43 | TOTAL NRG | 2020

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FITNESS

Overcoming the “Dad Bod” Image

So unless you have been avoiding all forms of Media sources in fear of Game of Throne spoilers then you will have heard about the hotly debated “Dad Bod” conversations. There is no real dictionary definition as yet but loosely the term refers to a male physique which is a cross between someone who works out and someone who has a beer belly. The original article which started the fitness industries number 1 topic was raised by an American University student named Mackenzie Pearson: http://theodysseyonline.com/clemson/dad-bod/97484

PAGE 44 | TOTAL NRG | 2020

The outlook of the article pits the “dad bods” popularity down to the look of the balanced lifestyle that it supposedly represents. Regardless of whether a beer belly is attractive or not, the question should be is it healthy!? To me a beer gut represents an excessive indulgence in one aspect of a person’s life – be it food or alcohol, one thing it certainly doesn’t represent is a balanced lifestyle as the title suggests. Don’t get me wrong, it is more than achievable to stay in healthy shape while affording the occasional (weekly) beer or pizza. One of the bonuses about the “dad bod” craze is the raised awareness that not everyone has to have a six pack all year round.

#MAKEITHAPPEN In light of this I would like to offer a few tips on overcoming the dad bod - not from a vanity point of view but from maintaining a healthy lifestyle and the benefits of maintaining a wholesome nutritious diet 80 % of the time.

Fit with the kids, pet, neighbors pet, er pint If you have kids get out and get active with them, biking, skiing, swimming or even just walking – plan more activities into your time together. Don’t have any children!? How about a pet – schedule in more time for walking fido, if you don’t have a dog just borrow the neighbors (note – I highly suggest you ask first or this might lead to the unplanned activity of running for police pursuit: D). Finally if you do like to have a sociable pint then perhaps look at performing some exercise or activity first and have a drink as the reward.

Football, going for a run and game of tennis – all can help achieve the balance that will help you lose the gut but retain the title of dad bod.

to find time for exercise and sometimes force you to have unplanned take away food. The best advice I can offer is to make whatever your goal/activity/diet part of your daily life, i.e. turning it into a habit, something that won’t feel out of place in your lifestyle and definitely something you can enjoy. Taking all this on board will perhaps enable us to shift the image of the beer bellies to a more healthier, achievable and confident physique.

Thanks for reading folks, I am of to the return the neighbors chiwawa.

by Mark Matthews

PT, Fitness Model and Dad

Measure your macros Pay more attention to the details of your diet, start counting your macro nutrition (protein, carbohydrates and fats) and measure if you have enough space left for that slice of pizza or bottle of beer. There are plenty of online websites that can help calculate your daily allowance or if you are more a stickler for accuracy then contact a nutrition advisor or coach that can work them out for you. A good balance is having a lower calorie intake throughout the week, in turn saving a good portion of calories for later in the week, especially handy if you are partial to the odd Friday night beer and burger! As long as you have a balance nutritional intake 85% of the time then you can afford the odd little treat within reason.

Set a goal or target When you are working towards achieving a goal you have set you will ultimately be more dedicated.

Whether it’s a race for charity, a work group challenge to cycle the length of the country or even just to fit into a pair of jeans that you liked the look of. A target will keep you on track and answerable to yourself.

The key is to also set a date, knowing that you have a countdown will also make you more likely to stick to your chosen goals.

The title reflects the struggles of the modern day dad a busy working and family lifestyle that can make it hard PAGE 45 | TOTAL NRG | 2020

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ACTIVE WOMAN

®

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. ®

ACTIVE WOMAN® ACTIVATE The ultimate pre workout for women

25G PROTEIN | 6G BCAAS | GREEN TEA EXTRACT | VITAMIN-B, VITAMIN-D This one’s for the active women on her way to goddess status. Activate® is a high-intensity pre-workout energy and protein shake that has next to no fat. Delicious, light and refreshing, Activate is designed to give you the drive to push yourself harder. As part of the Active Woman range, Activate has been specifically designed with the nutritional needs of sporty woman in mind, with every ingredient been carefully selected to make sure that you get exactly what you need when you need it. With 25g of high-quality whey and micellar casein protein per 30g serving, you can kickstart your muscle recovery right after workouts. We’ve also included proven micronutrients that give you all the support your active body craves, whether you’re a regular gym goer or just starting a new fitness regime. Green tea extract puts a little more bounce in your step and boosts your metabolism while Vitamin D, B5, B6, calcium, zinc and folic acid help you feel good and torch more body fat.

450g

DIRECTIONS

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

ACTIVE WOMAN® REVITALISE

The ultimate rehydration for active women COMPLETE VITAMIN COMPLEX | REACH PEAK PERFORMANCE | QUALITY CARBS During those heart-thumping sweat sessions, you not only burn up calories but vital nutrients and electrolytes too. We’ve created Revitalise to keep you at peak power by replenishing those vital micronutrients and refuelling you with quality carbs – and not junk sugars. With a complete collection of vitamin C, K, B6 and B12, Calcium, Sodium, Potassium and Magnesium, Revitalise delivers so much more than plain water. These vitamins play vital roles in efficient energy metabolism, and also help safeguard bones and sensitive muscle tissues. So, sip when you sweat and Revitalise will help ensure you never have to stop.

450g PAGE 46 | TOTAL NRG | 2020

DIRECTIONS

For optimal results, take two or three servings of Active Woman® Revitalise per day with 250-300ml of juice or water.

#MAKEITHAPPEN

ACTIVE WOMAN ACTIVE WOMAN® DEFINE Ideal fat burner for active women

WEIGHT LOSS CAPSULES | BOOST METABOLISM | FIGHT CRAVINGS You can lose weight without starving yourself or spending all day on the treadmill. You can eat reasonable portions and put in reasonable workouts, and shed fat while you do it. Define was created to help you fight cravings and burn fat. Each capsule contains a unique blend of research-supported ingredients for weight management, including green tea extract, konjac mannan (glucomannan), caffeine and chromium. Define helps boost your metabolism, thanks to the caffeine and green tea extract, while the glucomannan makes your meals more filling, so you eat slightly less over the day. This is supported by chromium, which helps fight cravings for sweet things. So, if you want to drop a few pounds to fit into that gorgeous dress or get toned and sexy for the beach, Define can help you get there.

DIRECTIONS

x60

For optimal results, take two Active Woman® Define capsules per day, before a meal with a glass of water. Most customers report noticing results within one month. We advise users not to consume Active Woman® Define before sleep due to it containing a source of caffeine.

ACTIVE WOMAN® REFINE

Ideal weight control for active women WEIGHT LOSS CAPSULES | BOOST METABOLISM | SUPPRESS APPETITE Losing weight is never easy, but you can make it less of a struggle. You shouldn’t have to starve yourself or spend all day at the gym to achieve the body you want. To help you trim down and tone up, every capsule of Refine is packed with essential fat-fighting nutrients like CLA, yerba mate and L-carnitine. Hailed as the future of weight loss, CLA is an omega-6 fatty acid, which targets fat stores for conversion to energy. In other words, CLA gets your body fat working for you, plus it can make you feel more energetic, while yerba mate is known to boost metabolism and suppress your appetite. So, if you want to drop a few pounds to fit into that gorgeous dress or get toned and sexy for the beach, Refine can help you get there.

DIRECTIONS

x60

For optimal results, take two Active Woman® Refine capsules per day, before a meal with a glass of water. Do not exceed the stated recommended daily dose.

ACTIVE WOMAN® MULTIVITAMIN The ultimate multivitamin for active women

31 NUTRIENTS | AMINO ACIDS | SUPPORTS A HEALTHY LIFESTYLE Getting in all the right nutrition can be tricky, especially for the high-intensity woman. In order to maintain your pace, you need to keep your muscles, bones and immune system topped up with the right amounts of vitamins, minerals and nutrients. That’s why we made Active Woman® Multivitamin with amino acids – a multivitamin that goes beyond the basics. Each capsule contains a combination of 31 nutrients that are especially important for active women, including B-vitamins for energy and vitamin C to maintain normal immune system functioning during intense physical exercise. Vitamins B6, B12 and E contribute to the protection of cells from oxidative stress, while vitamin D, iron and copper help you stay fighting fit and healthy. Our formula even includes amino acids to help your muscles recover from your workouts. In other words, Active Woman® Multivitamin has everything you needs to keep your body in peak condition.

DIRECTIONS

x60

For optimal results, take one Active Woman® Multivitamin capsule per day, before a meal with a glass of water.

ACTIVE WOMAN® OMEGA IQ

The ultimate multivitamin for active women 31 NUTRIENTS | AMINO ACIDS | SUPPORTS A HEALTHY LIFESTYLE Getting in all the right nutrition can be tricky, especially for the high-intensity woman. In order to maintain your pace, you need to keep your muscles, bones and immune system topped up with the right amounts of vitamins, minerals and nutrients. That’s why we made Active Woman® Multivitamin with amino acids – a multivitamin that goes beyond the basics. Each capsule contains a combination of 31 nutrients that are especially important for active women, including B-vitamins for energy and vitamin C to maintain normal immune system functioning during intense physical exercise. Vitamins B6, B12 and E contribute to the protection of cells from oxidative stress, while vitamin D, iron and copper help you stay fighting fit and healthy. Our formula even includes amino acids to help your muscles recover from your workouts. In other words, Active Woman® Multivitamin has everything you needs to keep your body in peak condition.

DIRECTIONS

x90

For optimal results, take two Super Lean capsules per day, before a meal with a glass of water. Do not exceed recommended daily dose.

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Q&A WITH

Joe Calzaghe - What personal traits do you most attribute your success to (name 3)? Hard work, Dedication & Faith - If you could have a superpower, what would it be? Fly - If you could choose one person to train with who would it be? Carl Froch - teach him how to box?

- Who is your hero? Marvin Hagler and Sugar Ray Leonard - What is your favourite cheat meal? Pasta dishes - Tell us something we don’t know about you? Even though I’m an unbeaten professional boxer I lost my first amateur fight, but went on to beat him multiple times

PAGE 48 | TOTAL NRG | 2020

#MAKEITHAPPEN

FITNESS

How to use a Kettlebell

Kettlebells are one of the most popular pieces of gym equipment due to their versatility, portability and effectiveness. Now that you have watched our video on how to use a kettlebell, discover five of the best reasons to use them.

1. Combines “cardio” and “strength” training 2. Functional strength without the monotony of isolated reps 3. Fun and varied, never boring 4. One compact, portable device 5. It’s safe - for any age, shape or size Don’t forget to Like us on Facebook, follow us on Twitter and visit us online for more exclusive workout information and tips. #MakeItHappen

by Jo Herman Personal Trainer PAGE 49 | TOTAL NRG | 2020

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FITNESS

How to stay on track with your fitness goals Firstly, a massive pat on the back for making a fitness goal! I’m going to assume you have written this goal down, it’s definitely achievable and you’ve got a time frame you are working towards. These factors alone will increase your chances of hitting your goal.

So, you turn up to the gym with your new goal in mind, new trainers on (minus any scuff marks... yet!) and a protein shake in your bag... You have a great workout, wake up a little sore the next day and go in again. So far, so good. You’re meant to go in again next Monday, but you got to go to Aunt Mary’s 61st birthday party, so you miss a workout. You do a couple more sessions, you miss another one. You know, you’ve been there before, that 100% “I’m gonna do it this time” goal starts to slip through your fingers and slipping out of your mind.

So, what is going on...? Essentially your brain can only hold a handful of priorities at one time. The most dangerous and threatening to you and your life get the top spot.

Picture a large man running towards you looking angry and you are obviously then not thinking about the shopping list you need to grab on the way home. This PAGE 50 | TOTAL NRG | 2020

means that goal that you loving wrote down and had the best intentions to smash out of the park, after a few weeks, your brain loses attention to the goal as it’s no longer a shiny new toy and also not a ‘threat’. This means your passion and drive to regularly ‘turn up’ to give you the largest chance of hitting your goal dips – sharply!

Here’s are the 6 best proven techniques to keep your fitness goal on track: 1) Workout with someone with a similar goal to you. Not only will your competitiveness kick in a bit, but you’ll be there to encourage each other to turn up when we might not feel like it.

2) On the day when you should have done something to help towards your goal but didn’t, just do something, anything, literally even just one press up. It might not sound like a winning strategy, but if you do a very small, very achievable action it tricks the brain into doing just one... more than likely once you are down there doing just one press up, you are much more likely to do more than one rep and suddenly you’ve done a mini workout

#MAKEITHAPPEN

rather than getting in bed with Netflix. Put a post note somewhere you will see it everyday that says “One rep!”... it works!

3) Keep your interest high... if you turn up and do your 20minutes on the treadmill every time, guess what, you’ll get bored. Try a few weeks of body weight exercises, then switch to a few weeks of functional training, then a few weeks of classes, a few weeks of high reps, a few weeks of low reps and so on. Not only will this keep the brain happy and excited, but it keeps the body guessing and therefore you generally get better results all around.

4) If you can, try to get your workout done first thing, especially before you pick up your phone! Your ‘willpower tank’ gradually depletes throughout the day so trying to motivate yourself later might be a little harder.

5) Remember the elastic band SNAP! Your brain likes to do things very efficiently, with minimal energy used to get the result done. When you change something in your life that takes you out of your every day normal pattern, it takes up extra energy... as wasting energy is not a good

survival technique, you end up going back to old habits and things that the brain can do without thinking about it (or using energy). If you attempt to give up smoking, start running, eat vegan and give blood all at once, you will SNAP back as this is just too much to handle. The golden rule to change something is, one at a time over a 3 month period. Once this new habit is firmly in place, take on the next one. With just one thing to concentrate on, you are much more likely to achieve your goal!

6) Make it ridiculously easy to do your workout... the night before, get your kit ready and place it either at the end of your bed or in front of your front door. If you, metaphorically of course, fall over your kit, you are much more likely to do that action.

by Jake Rostron

Life & Business Coach

PAGE 51 | TOTAL NRG | 2020

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ACTIVEMAN ACTIVEMAN® FREE MOTION Healthy joints for better performance

IMPROVE FLEXIBILITY | REDUCE INJURIES | UNIQUE FORMULA | VITAMIN C We know you’re a keen sportsman and enjoy pushing your body to the limits. So, you’ll want to be sure to protect your joints from taking an unnecessary beating. Activeman® FreeMotion’s potent joint support capsules combine the healing effects of vitamin C, boswellia extract, turmeric, marine collagen and white willow (salix alba) to help rebuild damaged tissue and promote overall joint health.

This unique blend of ingredients is also known to increase mobility, flexibility and your range of motion.

DIRECTIONS

x90

Take three capsules a day with water before meals.

ACTIVEMAN® THERMOLEAN Get lean to perform at your best

POWERFUL THERMOGENIC FAT BURNER | ENHANCES PERFORMANCE | 60MG CAFFEINE Want to lose weight, keep your lean muscle and be race ready? While diet and exercise are the best ways to get there, everyone could a little extra help from a supplement like ThermoLean®. Developed especially for two-time Olympic gold medallist and endurance athlete, James Cracknell, ThermoLean® is a powerful combination of the most effective and well researched weight loss ingredients, including calcium, caffeine, chromium, green coffee and green tea, alpha lipoic acid, choline and more. While ThermoLean® is proven to be a highly effective fat burner, it can also optimise your performance by reducing tiredness and fatigue, supporting energy production and sustaining mental performance. It’s this powering up effect that gave rise to the battery-like design of ThermoLean® and the rest of the Activeman range.

DIRECTIONS

x90

Take two capsules a day before meals with a glass of water. Most customers report noticing results within one month. We recommend you don’t use Activeman Thermo Lean® before sleep due to it containing a source of caffeine.

ACTIVEMAN® ENERGY CHARGE The power to perform your best

750MG CREATINE | 500MG GREEN COFFEE | 250MG AAKG | MAGNESIUM Turn up the intensity of your workouts with the ultimate low sugar, high performance pre workout energy drink. Energy Charge is scientifically formulated to give you fast and sustained energy release from simple and complex carbohydrates, including agave – nature’s lowest GI sugar – and long-chain maltodextrin. To put more horsepower under the hood, Energy Charge contains a host of micronutrients in a patented blend, including creatine, AAKG, B-vitamins, zinc and green coffee. Numerous scientific studies have shown that each ingredient in Energy Charge is highly effective on its own. But when put together into one supplement, in the exact quantities we’ve used, you get a super charged performance enhancer unlike any other. Developed with James Cracknell, the double gold Olympic medalist, Energy Charge is designed for endurance athletes, especially men, who want to power up their training and racing, by delaying fatigue, boosting energy levels and improving muscle function.

400g

DIRECTIONS

Add 1 serving (1x 10g scoop) to 250-300ml of water or juice and drink before you excercise.

ACTIVEMAN® OATEIN

Whey and oats to fuel your performance HIGH QUALITY WHEY | SCOTTISH OATS | 20G PROTEIN | 36G COMPLEX CARBS Possibly every athlete’s dream supplement – Activeman® Oatein puts two powerhouse ingredients into one delicious, easy-to-mix shake. The combination of slow-release carbs from Scottish oats and high quality whey protein creates a satisfying and nutritious meal that maintains your energy levels, keeps hunger at bay and refuels your muscles. Activeman® Oatein can be enjoyed any time as a shake or in a smoothie. Have it for breakfast to fuel your day, before workouts to energise your session, or use it afterwards for muscle recovery. In every 40g serving, you get 20g protein, 36g slow-release low GI carbs, 1.8g fibre and 292 calories. It’s another high performance supplement from the Activeman® range.

400g PAGE 52 | TOTAL NRG | 2020

DIRECTIONS

Add 1 serving (40g scoop) to 300ml of semi skimmed milk or a milk alternative. For an even tastier snack, try adding a banana or some honey.

#MAKEITHAPPEN

The VP195 Face Mask

RSP £9.50

David Haye Weighs in on Fight Against COVID-19 with the Launch of The Black Mask Company The three-layer, antibacterial face mask provides both effective protection and comfort, with its urban black stealth design it’s set to appeal primarily to 16-35 year olds. The VP195 is also economical, as it can be washed up to 30 times. At a time when we are using 129 billion disposable face masks every month!

“I’m proud to be launching The Black Mask Company offering The VP195, bringing a cool option to the market which doesn’t cost the earth - in both senses! In the UK younger people appeared to be slow adopters of face masks, so I wanted something which appealed to them. We love the styling and fit of VP195.

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PRODUCTS

Natalia’s Reviews

THRIVE DURING LOCK DOWN WITH THESE GREAT PRODUCTS

Giesswein

RSP £9.90

is offering some great masks which are suitable for the gym!

Nose-and-mouth mask made of high-quality viscose and eucalyptus fibres. This twotoned mask is antibacterial, breathable and very comfortable to wear. The fabric’s loose knit allows ideal air circulation. Machine washable at 60oC We loved the softness and natural feel of this mask.

uk.giesswein.com/products/knit-mask KEEN Masks KEEN supports the movement of wearing masks with the launch of its comfortable, Consciously Created nonmedical, cloth face mask collection. Made from upcycled materials.

The KEEN Together Mask is designed to be worn every day are fully reusable and washable to reduce the impact on the environment . With adjustable ear slides for customised long term comfort, the KEEN Together Mask initially comes in seven colours.

We love the environmental creds of this mask.

www.keenfootwear.com PAGE 54 | TOTAL NRG | 2020

RSP £10.00

#MAKEITHAPPEN New AirFly

RSP £49.99

New AirFly Pro connects two headphones, has a 16+ hour battery life and can also be used as an AUX IN adapter AirFly Pro becomes the first and only Bluetooth adaptor for Air Pods Pro, Beats, Solo Pro and other wireless headphones at Apple stores.

We love fact that this allows sharing of a device and is suitable for lots of brands.

www.apple.com Pulseroll

RSP £224.99

The Pulseroll NHS Charities Massage Gun roll comes in a very well packaged personalised case with nice blue NHS colour. The box contains everything you need from the charger to the 6 different heads.

There’s a switch at the bottom for on or off. Once on you control the 4 speeds by pushing the white button on the top of the device. The Pulseroll can be picked up by anyone and its very straightforward to use.

It does make a little noise but not so much that you wouldn’t be able to watch TV or talk to someone while using it.

The different settings allow for an effective massage on small muscle groups to larger ones. I think the Pulseroll is a well-built device that can provide an effective massage that aids with recovery and leaves you ready to exercise again the next day.

It’s a very good investment purchase or gift for anyone. Could save you’re a lot of money on physios on the long run. £25 from every sale goes towards NHS charities which is amazing.

www.pulseroll.com Vector

RSP £516.00

The award-winning VECTOR is not only the future of resistance bands, but offers a gym’s worth of full body workouts from one piece of equipment.

Using innovative attachments that target specific muscles and train fascia through functional tri-planar movement, VECTOR lets you workout like an athlete, whatever your fitness level.

The VECTOR can be used in the home, in the gym, or outside attached to any door or stable fence, post or bar.

We love the versatility of the Vector.

www.escapefitness.com/product-range/vector PAGE 55 | TOTAL NRG | 2020

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Please support these guys, to keep you fit and #makeithappen

www.donnaforbesfitness.com – HIIT, strength and conditioning and on-line training daily classes available: Direct enquiries via@donnaforbesfitness Pt sessions, Martial arts tuition, First aid courses and rehabilitation information @roadtofitnessuk and www.roadtofitnessuk.co.uk PT Sessions & Online coaching - Meal plans, training plans etc. Instagram- @_ZHFITNESS online fitness lifestyle coaching, this would be the easiest way for them to get started https://linktr.ee/NH91510 https://lnkd.in/diZUbMp boxing and fitness Online Personal Training, Nutrition Coaching, Rehabilitation www.jamielloyd.co.uk Online coaching and nutritional advice performancestrengthcoach@gmail.com or Performance_strength_coach for Instagram @nathankennedypt on Instagram www.Nathankennedypt.co.uk for my website Nathan.kennedy@outlook.com https://lnkd.in/dqiHPPW Personal Training based in Bourne, Lincolnshire The gyms may have to close but Body Bootcamp can continue doing outdoor One 2 One PT in a Covid secure environment Let this month be the kick start you need to get fitted, stronger, healthier than ever before PAGE 56 | TOTAL NRG | 2020

01- 0204- 03-

#MAKEITHAPPEN

Since 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.

05-

WE NEVER COMPROMISE ON QUALITY PAGE 57 | TOTAL NRG | 2020

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