Total NRG -27th anniversary edition

Laz Alonso Jenny Pacey

It is with great excitement that we present the latest edition of Bio-Synergy’s Total NRG.

As you would expect from Bio-Synergy we have poured a lot of passion into this issue and have had the pleasure of working with a number of industry experts to bring you the latest research, best recipes and workouts to fuel your passion for fitness and #makeithappen.

If you want to join the conversation and get the latest news make sure that you follow on social media, simply search biosynergy.

Since its inception Bio-Synergy Total NRG has been devoted to bringing the latest and most exciting fitness news to give you the tools that you need to get the most from life.

Whether your goal is setting a new personal best or dropping a dress size, the information that you will discover in each issue will be practical, informative and exclusive.

Since 1997 we have dedicated ourselves to putting you the customer first, whether that be the quality of our products, our commitment to innovation or our desire to provide you with thought provoking and helpful articles and advice.

As sports nutrition experts, you can rely on us for all your nutrition needs.

Since 1997 Bio-Synergy has won numerous awards, accolades and most importantly millions of happy customers worldwide have adopted our products to get the most out of life.

I hope that you enjoy reading the articles as much as we did putting them together and feel free to share with your friends, family and colleagues.

Yours in fitness,

Daniel and The Bio-Synergy team

Bio-Synergy News:

• Bio-Synergy continues partnership with the UK’s leading natural bodybuilding competition the NPA

• Bio-Synergy joins the UK Space Agency Fusion programme

• Awarded - Most Innovative & Sustainable Sports & Health Brand 2024 GHP News

• Awarded - Leading Sports Nutrition Brand 2024

• Bio-Synergy continues partnership with Prost8 UK

• Bio-Synergy partners with Eastbourne FC

• Bio-Synergy partners with Jetts

• Bio-Synergy awarded Best Personalised Fitness Test, BBC

• Awarded - UK’s No.1 Sports Nutrition Brand 2024 - Corporate Live Wire

• Bio-Synergy celebrates 2nd year as a B-Corp Certified brand

• Bio-Synergy extends Informed Sport testing

• Nominated for 50 Most Innovative Companies to watch 2024 : CIO Bulletin

5 Exercises for a Great Set of Abs

Top five tips for how to lose weight without counting calories

Interview with Alysia Magen

Philanthropist, Fundraiser and World Record Holder

Reversing type 2 diabetes

22 Jetts Affordable Boutique Fitness

Pea & Mint Soup with Poached Egg

Bioinformatics and Artemis

Puttanesca Spaghetti

8 dumbbell core exercises

Foods to avoid

Product Reviews

Creamy Mushroom & Spinach Pasta 62 Bio-Synergy Ambassadors

INTERVIEW

Laz Alonso

Meet the actor who plays Mother’s Milk in the hit TV series The Boys

Your portrayal of Mother’s Milk in “The Boys” has received a lot of praise. What attracted you to this character, and how did you approach bringing him to life on screen?

What attracted me to the character was his heart. In The Boys universe, there are the have’s and the have nots when it comes to superpowers. MM is a constant reminder that you don’t need superpowers to succeed in life, and to overcome evil in the world. You can use trust, loyalty, togetherness, decency, our collective strength is stronger than any villain who lacks heart. He is also a reminder that you are being a good person, doesn’t mean that you have to be perfect. We are all flawed and that’s okay.

“The Boys” is known for its dark humour and subversive take on the superhero genre. What do you think sets this series apart from other superhero shows, and how does your character fit into its unique world?

What sets us apart is that we basically spoof the other superhero universes. We also have a satirical take on our current world, politics, social media, pop culture that shines a mirror on how ridiculous the people and things we give so much power to are. Being able to be

tongue & cheek about this genre I feel has appealed to people and changed the genre. We curse like sailors. That was never seen from Superheroes or their foes. The Boys as antiheroes paint our superheroes as narcissists. Why wouldn’t they be if they were gods among mortals? People have responded so much to our take that it’s put pressure on the genre itself to be darker or fail.

Mother’s Milk is portrayed as a physically imposing character. Can you share some insights into the physical training and preparation you underwent to embody this role?

I began the role trying to look like the comic version. Only he’s like 6’5 in the comic and a complete unit of a man. So, I lifted very heavy and ate and built my body to appear larger than the rest of my team. However, MM’s strength unlike the comics isn’t physical, it’s his heart. His exterior is a misdirect, his true power comes from being that loyal friend that will be with you thru the toughest of times. When people see me out, they all tell me they wish MM was their friend. That he’s the friend they wish they all had. I love to hear fathers come up to me at conventions and share that they love to watch my character with their sons, and it

becomes their favourite because he keeps the story and the team grounded. So as much as I take pride in physical conditioning, it took me 3 seasons to realize that this character’s heart is his biggest muscle.

Maintaining a healthy lifestyle is important, especially in a demanding industry like acting. How do you prioritise fitness and nutrition amidst your busy schedules?

Fitness and nutrition are the core of my existence. We work long 14-hour days, in extreme weather conditions outdoors. Your body craves bad stuff especially in the cold when seeking comfort. I must train my mind to say no to all the snacks, pastries and goodies that are available on set. We typically shoot for about 8-9 months in Canada and lately during winter. So having to practice discipline is crucial. Training tends to suffer while filming except for a couple of days a week. I sneak in whatever I can when I can but when we’re full on it’s hard to get to a gym. But I stick to it because for me it’s as much mental release of stress as it is physical. Working out is probably one of my favourite past times for mental, physical and spiritual focus.

Are there any specific workout routines or exercises that you find particularly effective or enjoyable?

Weights are my go-to, my main love, but I use HIIT, to tighten everything up, keep everything looking and feeling athletic, while keeping me mobile. My character has a lot of action sequences that I must be ready to shoot up to 200 times before we move to another scene. That takes conditioning to be able to do that over and over with the same intensity, so HIIT has become a life saver.

Balancing physical fitness with mental well-being is crucial. What are some practices or habits you incorporate into your daily routine to stay mentally and emotionally healthy?

Meditation is the foundation of my mental preparation. It allows me to access a calm state of being no matter what obstacles present themselves (on or off set), and improves my memory retention of lines. I can see the words when I meditate and it has really given me access to a part of my brain that we forget is there unless we learn how to fire it up.

“The Boys” often explores complex themes and societal issues. How do you think the show’s narrative contributes to discussions about power, corruption, and morality in today’s world?

The show’s entire core message revolves around the theme that absolute power corrupts absolutely. I was just having this conversation today, regarding season 3 when Butcher and Hughie get powers from Temp V. Suddenly, The Boys start acting like the Supes now that we have powers. It was a tough season for me because I wanted MM to have powers too. But Eric

“The show’s entire core message revolves around the theme that absolute power corrupts absolutely.”

Kripke, our fearless leader was adamantly against it. His stance (which was hard to debate) was if MM gets powers, then Frenchie has to get powers and then it becomes an all-out war. No more message, no more morality, no more nuance or core values that separate us from them. We cannot become them to beat them. Otherwise, we lose our moral high ground. So while it was tough to see my buddies having fun with powers, I understood my job. I had to remain grounded and in his core beliefs.

As an actor, you’re constantly challenging yourself with new roles and characters. How do you stay motivated and inspired to push your boundaries creatively?

I stay motivated because I do not feel that I’ve touched and moved enough people thru my work yet. My goal for getting in this business was to inspire. I do it thru storytelling. And while I have been in some great projects, and played awesome characters, there are still so many more subjects and topics to cover. So many eyeballs to connect with thru my art.

Your character in “The Boys” is part of a team. How do you foster a sense of camaraderie and collaboration with your fellow cast members both on and off-screen?

You cannot foster or fake chemistry. Our teams’ friendship is honest and sincere. We are so lucky that this lightning in a bottle cast of people all get along like a family and it shows on screen. The closeness that we share is very difficult to duplicate or create, we just happened to be extremely fortunate to have been cast and literally everyone gets along and fits. The great thing is we all have enough work experience to know this isn’t normal, so we cherish this job every day and treat everyone, cast and crew with the upmost respect.

In addition to acting, you’re also involved in various philanthropic endeavours. How do you use your platform to promote health and wellness initiatives within your community?

I would tell my fans who don’t work out to please get started. Working out is hard but being unhealthy is harder. You will feel, look and sleep better than when you don’t, and it really does give you more confidence in your quest to accomplish whatever you have in mind. We only have one body, treating it with respect involves how you nourish it and stimulate it to perform daily.

“The Boys” has a dedicated fan base who are eagerly awaiting the new season. Without giving away any spoilers, what can fans expect from the upcoming instalments of the series?

Season 4 will be a totally different dynamic than anything you’ve seen. Season 3 challenged our relationships. Broke long standing bonds. Tested our

“You cannot foster or fake chemistry. Our teams’ friendship is honest and sincere. We are so lucky that this lightning in a bottle cast of people all get along like a family and it shows on screen.”

moral compass. This new season we will see what that leads to. It takes a long time to earn trust, but it can be shattered in seconds. How do we deal with people we love after our trust has been tested. That is what I think season 4 will explore.

How do you unwind and recharge when you’re not working? Do you have any hobbies or activities that help you relax and de-stress?

I unwind by going to the archery range. Avatar had us training with Olympic archery instructors and I got bit by the bug after that. Ever since it’s a great form of active meditation for me.

Finally, looking ahead, are there any other projects or roles on the horizon that you’re excited about and can share with us?

Currently I’m working on a film with Guy Ritchie that starts John Krazinsky and Natalie Portman called Fountain Of Youth. It may change when it hits theatres, but it’s an action adventure that harks back to Indiana Jones. Guy is an amazing director who has an extremely talented crew, and you can see the talent in all his films. He is a master at creating dialogue on the spot that gives it the Guy Ritchie feel. I love working with him, this is our second film together, our first was Wrath of Man starring Jason Statham.

by Laz Alonso & Daniel Herman Actor / Bio-Synergy CEO

ESSENTIALS

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.

DIRECTIONS

Take one capsule a day with water.

BIO-SYNERGY VITAMIN D3®

Improved Immune System

HIGH STRENGTH | DAILY DOSE | VEGAN

Vitamin D, better known as the sunshine vitamin is essential for wellbeing, fitness and health. Vitamin D3 helps the absorption of calcium and phosphorus, which helps keep your bones strong. Vitamin D3 plays a vital role in a healthy immune system, and it is beneficial to mood, energy levels,heart & hair health, and even weight loss. In many cases due to our diet, Vitamin D3 becomes an essential supplement.

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.

DIRECTIONS

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

BIO-SYNERGY PURE ENERGY

® ELITE

The high performance isotonic sports drink

SCIENTIFICALLY FORMULATED | DUAL CARB MIX | ELECTROLYTES

Experience the next level of performance with Pure Energy® – the scientifically formulated isotonic hydration sports drink designed to propel you further, push you faster, and ensure you tire slower. Elevate your performance with a drink that goes beyond mere hydration, providing rapidly available carbohydrates and essential electrolytes precisely when you need them most.

DIRECTIONS

To get the most out of your day, workout or training add 1 scoop (30g) to 1 litre of water and shake, ideally use a sports bottle or shaker. If exercising ensure that you are hydrated beforehand, by drinking about 1/3 and then sip through out your workout. Make sure you have some when you have finished too. If using after a heavy day or just to keep you feeling energized then mix as above and sip through out the day.

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.

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.

BIO-SYNERGY WHEY HEY®

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.

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.

BIO-SYNERGY LEAN & GREEN®

100% natural alleregen free vegan protein

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.

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.

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.

DIRECTIONS

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

COFFEE

WATERMELON

COCONUT PEANUT

FITNESS

5 Exercises for a Great Set of Abs

Abs are something we all want but it’s making sure we work them correctly to truly have abs of steel.

SIT UP

Targets:Upper Abs

Reps: 15-20

Lie flat on the floor and bend your knees bringing you feet towards you. Place something on your feet to stop you from moving too much. Put your arms on your chest and raise your torso until upright.

HANGING LEG RAISE

Targets: Lower Abdominals

Reps: To Failure

Make sure you DO NOT swing your body, keeping your legs close together. When your legs hit the top of each rep hold for 1/2 seconds before lowering

DECLINE WEIGHTED CRUNCH

Targets: Upper Abdominals

Reps: 15-20

When you get to the top of the exercise rotate your torso slightly. For a variation use the cables and implement drop sets. This will allow your to really feel the burn.

TOE TOUCHERS

Targets: Upper and Lower Abdominals

Reps: To Failure

Lie flat on the floor. raise your legs towards to the ceiling while at the same time raising your torso touching your feet with your hands. Make sure the movement is controlled.

CABLE WOOD CHOPS

Targets: Upper and Lower Abdominals, Obliques, and Core

Reps: 15-20 reps

Stand with your feet should width apart. Hold a cable a perform a chopping movement moving diagonally across your body from shoulder height to knee height.

You can perform these exercises in any order, but always remember to perform the movements with a control and engage your core. Once you have finished your workout make sure your take on some protein with Whey Better.

Have fun and see you on the beach!

by Victoria Herman Level 3 PT

Top five tips for how to lose weight without counting calories

Food choices:

Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. These foods are rich in essential nutrients and fibre, promoting a feeling of fullness and reducing the likelihood of overeating. Use a DNA kit to get a personalised eating plan.

Think before you eat:

Pay attention to your body’s hunger and fullness cues. Eat slowly, savour each bite, and avoid distractions like watching TV or using electronic devices during meals. This can help you recognise when you’re truly satisfied, preventing unnecessary calorie consumption.

Water:

Drink plenty of water throughout the day. Sometimes, our bodies can confuse thirst with hunger. Staying hydrated can help control appetite and prevent mindless snacking, supporting your weight loss efforts. Before a meal drink a cold glass of water.

Protein:

Include protein in each meal, protein-rich foods, such as lean meats, beans, and legumes, make you fuller for longer helping regulate appetite. Including protein in each meal can also support muscle maintenance, especially during weight loss, when there’s a risk of losing muscle mass.

Portion Control:

Be mindful of portion sizes without necessarily counting calories. Use smaller plates, bowls, and utensils to help control the amount of food you eat. This strategy can create a visual cue of a satisfying meal, even with reduced calories, and promote better portion control over time.

by Daniel Herman

NASM Qualified Nutritionist SAQ coach Founder of Bio-Synergy

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.

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.

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.

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.

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.

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.

x120

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

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

Take two capsules three times a day with water. Do not exceed the recommended daily dosage.

INTERVIEW

Alysia Magen

TNRG: How did you get into boxing?

AM: It was in 2022, which was a celebrity boxing match with Blac Chyna, I had just gotten out of detox, and I get a call asking if I wanted to step into the ring for this match... and I saw it as an opportunity,

The only problem was that I only had two months to prep and normally you need a lot of years to even be good at boxing. It’s not a natural type of sport, you can’t just pick it up, you must be consistent every day.

So, I was not nearly good enough, but now that I have put in the training and I’m with Misfits and have my first pro fight in Houston, Texas. So, no headgear this time, eight-ounce gloves, so it’s the real deal this time.

AM: Oh, there’s nothing normal about fight camp. So, I’m training twice a day. I do my strength training & sprints in the morning, but it’s important not to overtrain, particularly as I am following a very strict diet regime right now to keep my weight where it needs to be before the fight because you don’t want to cut too early.

I have boxing training at two o’clock followed by cardio, as your cardio has got to be amazing. If you don’t have cardio, you can’t box. So that’s been one of the big things for me.

TNRG: So, who have you been training with?

AM: I train with my coach, and he has a big team here

I have four fights lined up with them after this one. But the girl I’m fighting first, is 5’9”, I’m 5’4” and she’s a Southpaw. So, I’m training for Southpaw right now, which is totally different, but yeah, it’s interesting training for Southpaw for sure.

TNRG: What’s camp been like? Has it been very strict? Have you locked yourself away or are you still getting on with life as normal and training around that?

in Nashville, which is amazing. It’s like a family out here. Then I’ve been training with one of the girls who is an Olympic boxer.

TNRG: Tell us about your opponent and how your training has changed?

AM: She’s been boxing for nine years, and I’ve only been doing it for about two years, and I really didn’t

have the proper training until I got to Nashville. Before that I just sparred a lot and I was getting hit in the head, but none of that matters if you don’t know how to move your feet. So, I can handle the punches now, and I’m putting everything together, like how to move my head and place my feet. So much more technical, like boxing never gets boring.

You’re constantly thinking it’s just like an adrenaline rush. Every time I get in the ring, it’s like this high, cause you’re getting hit in the face, like your anxiety, no matter who you are, every time, even if it’s just sparring, you’re about to get in the ring, your anxiety is like going up, and it’s just so great. Like every time you’re done, you’re like, you know what? I overcame that, I did what I had to do, and that’s why I love boxing. Cause it’s like life, it’s going to hit you, some days are good, and some days are bad, but you got to get back up. You can’t just lay there and quit.

TNRG: How will the fight be different this time?

AM: So, it’ll be interesting for sure, but I just hope to have more matches as now I know what I’m doing, it will be better. So, the first fight I had no idea what I was doing, but the fact that I went out there and most people won’t get in the ring. People are first to criticize and say oh, they suck at this, but the fact is that anybody who gets in the ring, I give them props.

TNRG: Tell us about Misfits?

AM: I think the sport is getting a little more serious and Misfits is wanting girls who are like, fighters and not so much like cheerleaders.

TNRG: What is your motivation?

AM: I was a workaholic before I became an alcoholic. I was in the gym 24/7. You saw me bodybuilding, like I was tiny, I was like a workaholic. I had all kinds of addictions. So that’s an amazing, like for me, it’s like boxing is like beating your demons, and I had a lot of those, and with my testimony, I just want to help people that you’re not stuck with your addiction. I just want to use my story to really help others because there are a lot of people hurting.

Now I do things because I want to help people. I want to help people with my testimony. That’s why I box. That’s why I do the things I do.

TNRG: What attracted you to Box for Misfits rather than perhaps going into a different federation or going the more traditional route?

AM: They reached out to me, and they really wanted me on their team. And I think they do a great job putting on a show. I went to London, and I saw the KSI fight with Joe Fournier, and I just really liked the community and Mams is great.

TNRG: So, we’ve got a couple of fun questions for you. First one is if you could train with anybody alive or from the past, who would that be?

AM: Oh, interesting one. Gosh, this is a good question. Muhammad Ali.

TNRG: What’s your favourite cheat meal if you have one?

AM: Oh, my goodness, I’m such a foodie, I love food, obviously. I think if you’re in the fitness or if you’re an athlete, you’re just like, food is your second love. Gosh, I love cookies.

TNRG: If you could choose any actress to play you in a film, who would that be?

AM: Ooh. What’s the one who did wonder woman? Gal Gadot, yeah.

by Alysia Magen

Air Force Veteran and Boxer

INTERVIEW

Daniel Hodges

As you may know, I am gearing up for the upcoming London Marathon, a monumental event that holds great personal significance for me. This year, I am proud to announce that I will be running for Samaritans, a charity very close to my heart. Samaritans played a pivotal role in my journey to recovery following a suicide attempt in 2017, during an ongoing battle with addiction and depression.

My story is one of resilience, and the power of community support. Since 2017, I have embarked on numerous lifedefining challenges, from conquering Everest Base Camp and Mt Kilimanjro, to stepping into the boxing ring and completing marathons, including London back in 2019.

However, my journey extends far beyond achievement. I have dedicated myself to raising over £100,000 for mental health charities and causes.

In 2023 I launched my own brand, entitled Hodge-Cast Productions, which core values come from my own lived

experiences of overcoming challenge and adversity; I use my platform to showcase other peoples stories of resilience via podcasts, video blogs and documentaries.

I am also a current Guinness Worlds Record Holder, which allows me to continue to keep relevant and continue to spread the message through the brand, that life really is for living.

I am thrilled to be partnering up with Bio-Synergy as one of my sponsors for Hyrox. Their unwavering support and commitment to promoting health and well-being align perfectly with my mission to inspire others to overcome their own challenges and embrace the power of resilience

Let’s Make it Happen!!!

By Daniel Hodges Philanthropist, Fundraiser and World Record Holder

Reversing type 2 diabetes

Dr Gary Bartlett

“With a Bio-Synergy DNA kit you can discover if you are higher risk and make changes to your diet and lifestyle.”

‘Obesity and physical inactivity lead to insulin resistance by increasing the non-physiological deposition of fat in visceral, hepatic, and muscle tissues and by intracellular sequestration of glucose transporter-4 (GLUT-4) in unexercised muscle.’ Lifestyle and the Prevention of Type 2 Diabetes: A Status Report, Am J Lifestyle Med. 2018 JanFeb; 12(1): 4–20.

The key to preventing type 2 diabetes is knowledge and prevention, with a Bio-Synergy DNA kit you can discover if you are higher risk and make changes to your diet and lifestyle prior to any symptoms being exhibited, if however, you have been diagnosed, type 2 diabetes is often referred to as being a lifestyle or NCD, which means that is reversible.

Type 2 diabetes is a condition largely influenced by lifestyle factors, making it possible to manage and even reduce its impact through a combination of diet, exercise, and healthy habits. Firstly, adopting a balanced diet rich in fibre, whole grains, fruits, vegetables, lean proteins, and healthy fats can help control blood sugar levels. Limiting intake of processed foods, sugary beverages, and excessive carbohydrates is crucial.

Regular physical activity plays a pivotal role in diabetes

management. Exercise helps to improve insulin sensitivity, making it easier for cells to use available insulin effectively. Aim for at least 150 minutes of moderate aerobic activity per week, alongside strength training exercises.

Maintaining a healthy weight is key, as excess body fat, especially around the abdomen, increases insulin resistance. Even modest weight loss can significantly improve diabetes management and reduce the risk of complications.

Additionally, managing stress levels, getting enough quality sleep, and avoiding tobacco and excessive alcohol consumption are essential components of a diabetesfriendly lifestyle.

Consistency is vital; sticking to these healthy habits over time can lead to significant improvements in blood sugar control and overall well-being, potentially even reversing the progression of type 2 diabetes.

By Dr Gary Bartlett

NHS Doctor, Team GB Athlete and Bio-Synergy.com Ambassador

Affordable Boutique Fitness

Achieve your goals with results-based training and focus on what matters most to you at Jetts Gyms

“I would like to mention how much I enjoy being a member of Jetts, with a particular commendation going to the incredible staff. Everyone from the management, through to the PTs and cleaners, have been nothing but fantastic.”

No lock-in contracts. 24/7 access. Small group training sessions. Quality equipment. Capped memberships to avoid overcrowding.

Jetts Gyms focus on all this and more at their growing list of 16 (soon to be 19!) UK clubs, supporting members to live a better life, workout on their terms and reach their health and fitness goals.

Jetts support their members’ journeys to Making FIT Happen inside and outside of the gym, combining resultsbased training and a community atmosphere, with access to the Jetts App to track progress, and unrivalled nutritional advice through industry-leading partnerships.

Personalised diet, exercise & lifestyle advice with Bio-Synergy

“Well laid out gym with up to date kit, knowledgeable staff who can advise on diet and training. Great facilities and 24hr access!”

As cutting edge science becomes more personalised and those dedicated to improving their health and fitness want to understand more about their personal physiology and body composition, Bio-Synergy is leading the charge to

make DNA testing more accessible.

Jetts is the first UK gym to partner with Bio-Synergy, introducing DNA & Epigenetics Testing Kits and Nutritional Supplements to all their UK facilities.

Dedicated to remaining at the forefront of fitness innovation and driving forwards the opportunities they provide their community of members throughout the UK, this partnership enables Jetts to offer tailored guidance and support to help members achieve their goals more effectively and efficiently.

By leveraging the power of DNA analysis and epigenetics, Jetts Gyms is working with Bio-Synergy to take personalised fitness to a new level, setting a new standard in the fitness industry with an unprecedented level of customisation and precision in supplementation and training.

Making a difference in the community

“The staff always greet me before and after my gym session, which means a lot to most people, the environment is really welcoming and encourages motivation.”

Jetts does a lot of work in and outside of their gyms to ensure every community is better for having a Jetts Gym. Each business owner leads their in-gym teams to find new ways to make a difference in the lives of their members, which is why the brand has built such a strong, sustainable community of members across the country.

Jetts’ personal trainers have a range of specialist skills to help members maintain consistency, and J Series Small Group Classes provide different cardio, strength and fusion workouts throughout each day, creating the perfect fitness formula to keep all their members engaged and achieving results.

The focus on small group training, strength and functional training alongside the full range of cardio equipment at Jetts Gyms creates the perfect training environment for members to achieve their goals in an affordable, boutique gym.

Visit https://jetts.co.uk/ to find out more about one of the UK’s most exciting gym brands, and find your local Jetts Gym.

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

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.

DIRECTIONS

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

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.

DIRECTIONS

Take one to two capsules before exercise with water. Do not exceed the recommended daily dosage.

BIO-SYNERGY ESSENTIAL SPORTS FUEL®

Your all-in-one performance and recovery drink CUTTING EDGE RECOVERY DRINK | 2G L-GLUTAMINE | WHEY PROTEIN

Kickstart your recovery immediately after a workout by giving your muscles the nutrition they need most. Essential Sports Fuel® is packed with high quality whey concentrate, a massive 2g L-glutamine, 1g HMB, essential BCAAs and both simple and complex carbohydrates. Studies show that a post-workout shake with these nutrients has a big impact on the amount of muscle you can build and your rate of recovery. So, with great-tasting Essential Sports Fuel®, you get the ideal recovery drink in the critical 30-minute ‘Window of Opportunity’ following exercise, helping you get closer to your physical goals.

DIRECTIONS

Mix one 42.5g scoop with 200-300ml of water, milk or your favourite milk alternative and enjoy after exercise to kickstart your recovery. For maximum results, take 2-3 servings per day.

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

Take two capsules three times a day with water. Do not exceed the recommended daily dosage.

BIO-SYNERGY WHEY HEY ELITE®

Informed Sports Certified Product

Whey Hey Elite® is probably the UK’s first whey protein powder to be made from all natural flavourings, colourings, sweeteners and ingredients. Using the latest filtration process in our state of the art facility, Whey Hey Elite® features an impressive 21.4g of protein per serving and a complete supply of essential amino acids, including BCAAs and glutamine. While rich and indulgent in taste, it’s the opposite in price. Gram for gram, you get outstanding value that you’ll be hard pressed to find anywhere else. Think of Whey Hey Elite® as the no-compromise protein product: high quality source of whey protein, delicious flavours, 100% natural ingredients and outstanding value for money. It’s everything you want in a protein powder and more.

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.

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.

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

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.

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.

STRAWBERRY CHOCOLATE

VANILLA

Pea and mint soup RECIPES

TOTALNRG TIPS

Try serving your soup with some crusty or soft bread or a roll.

Use fresh stock or vegetable stock pots instead of cubes to make this soup gluten-free.

Pea & Mint Soup with Poached Egg

Topped with a poached egg, this simple soup makes a filling meal.

Ingredients

1 large leek, finely sliced

1 garlic clove, finely chopped

200g fresh peas

500ml vegetable stock

2 eggs

Handful of mint sprigs, chopped

Preparation time 25 minutes - Serves 2

Put 1 tbsp olive oil in a saucepan over a medium heat and add the leek and garlic and cook gently for 5-10 minutes or until softened but not coloured.

Add the peas and the stock and simmer for 5-10 minutes, or until the peas and tender and cooked through.

Add the mint then blitz to a smooth consistency with a stick blender and season.

Put another saucepan on to boil and add a splash or vinegar or lemon juice. Drop the eggs in one by one and poach for 3-4 minutes or until cooked to your liking. Remove with a slotted spoon and drain on kitch-en paper to remove any excess water.

Divide the soup between two bowls, top with a poached egg and a drizzle of olive oil.

#EGGBENEFITS

Since the domestication of the chicken, people have been enjoying and nourishing themselves with eggs. Both the egg white and yolk are rich in nutrients. The yolk contains fat-soluble vitamins, including vitamins A, D and E as well as fats including essential omega-3 fatty acids, while most of the protein is found in the egg white.

A medium sized egg (53g) contains 7g of complete protein –being a ‘complete protein’ means an egg contains all 9 of the essential amino acids that we need for growth, development and repair.

Bioinformatics and Artemis

Shaping the Future of Lunar Exploration

As humanity returns to the Moon through NASA’s Artemis program, the integration of advanced technologies in space exploration is more crucial than ever. Among these, bioinformatics can serve as a valuable tool, offering insights into biological data that could improve healthcare on lunar and extended duration missions. Understanding what bioinformatics is, its current relevance to NASA, and its potential applications on the Moon, can help us appreciate its role in supporting sustainable human presence on, and eventually, around the Moon.

What is Bioinformatics?

Bioinformatics is an interdisciplinary field that combines biology, computer science, and information technology to analyze and interpret biological data. At its core, it involves the development and application of computational tools to understand the genetic and molecular components of organisms. This can include sequencing and annotating genomes, analyzing gene and protein expressions, and predicting the structure and function of biomolecules.

Relevance to NASA and the Artemis Program

NASA’s Artemis program aims to establish a sustainable human presence on the Moon by the end of this decade. Bioinformatics has potential value in this context, as it can assist in addressing some of the key challenges in space travel, particularly those related to human health. Understanding how the human body adapts beyond low-earth orbit is vital for long-duration missions, and the study of bioinformatics allows researchers to process vast amounts of data to better understand how space travel impacts the human body.

Monitoring Astronaut Health in Real-Time

A potential application of bioinformatics in lunar exploration is the real-time monitoring of astronaut health. Space missions expose astronauts to unusual stressors, including microgravity, radiation, and isolation, all of which can impact their biological, physiological, and even cognitive states. By using genomics and other omics technologies, such as proteomics and metabolomics, bioinformatics can help track some of these changes in real-time.

For instance, sequencing an astronaut’s genome could help identify specific genes that might make them more susceptible to radiation damage or bone density loss. Similarly, proteomic analysis can monitor protein levels that inform health issues like muscle atrophy or cardiovascular irregularities. These data can be continuously analyzed using machine learning models to predict potential health problems, allowing for preemptive interventions.

Machine Learning Models to Predict Health

Issues

Machine learning, a cornerstone technique in bioinformatics, can further enhance the safety and success of lunar missions. By developing predictive models based on previous biological data collected from astronauts, bioinformatics has the potential capability anticipate medical issues that might arise from extended stays on the Moon. For example, these models could possibly predict an increased likelihood of injury from prolonged microgravity exposure, or potential performance declines due to extreme periods of isolation and confinement.

The potential benefits extend beyond just health monitoring. For example, bioinformatics could potentially assist in designing personalized diets for astronauts to optimize their physical and mental well-being, based on their genomic, metabolic, and other risk-related indicator profiles. It could also help in the synthesis of personalized medicine on the lunar surface, tailored to the genetic makeup and current health status of each crew member.

As we gear up for the next chapter of lunar exploration, bioinformatics has a significant role in understanding and mitigating the biological risks of long-term space travel. From monitoring astronaut health and well-being in realtime to using genetic data for personalized healthcare, it’s crucial to ensure that humans have the resources to not just survive, but also thrive on the Moon.

By Katherine Rahill, PhD Senior Scientist & NASA Human Research Program

Katherine Rahill, PhD

INTERVIEW

The Great Escape Fuelled by Bio-Synergy

What a season it’s been. I am wanting to take you on a trip down the whirlwind journey of the 2023/4 season. Firstly, I want to thank Bio-Synergy for the brilliant support. It has been a brilliant partnership, since the team started taking the product we did not lose a game. We are looking forward to continuing this magic in the coming season.

Let us take you down memory lane, when I arrived in Eastbourne which was less than a year ago, Danny Bloor was manager and I helped with some funding to help him push for a playoff place at the end of last season. Sadly, it didn’t work out, and it was at Braintree the wheels fell off and the promotion push ended. So, it was really evident how far we have come when the team together with hundreds of loyal fans watched us beat the play-off winners during our last game of the season back in April. What a turnaround.

My journey started with the appointment of Mark Beard, his first ever managerial job. We went to sunny Wales for preseason, full of optimism for a great season, and it started as well as we could have wanted, a home win to Hampton and Richmond. After that we seemed to go through months of challenge after challenge, our injuries were the highest of any league in the world. Confidence waned and results failed to materialise. The fans got frustrated, the social media exploded, and the injuries

got worse. Mark worked harder and harder, we had Tim Grover (Michael Jordan’s legendary coach) and Travis Fox give us pep talks and things improved for a short while. Remember motivation is like a warm bath it doesn’t last forever. The tea bag stayed in the cup longer than we did as we exited the FA Cup and FA Trophy in the very early rounds. How much more can I take; I would ask myself as the confidence seem to drain out of the team.

At the same time the women’s team, started to win, and they never stopped. Let us have the same luck please. We hobbled through to Christmas, adding more and more players to the squad, we barely could fill a bench. The double defeat to Worthing over Christmas and New Year were the final straw in Marks reign, we had no luck, everyone’s confidence had gone, and the fans were telling me we were doomed. We sold Fletcher Holman to Wolves and Shiloh Remy to Dagenham and Redbridge, the fans moaned, it was the right move for both players. First time ever a player has gone from the National League South to the Premier League, another first for this fast-moving club - all because we were noisy on social media.

At no point did we lose belief in this group. I was introduced to Adam Murray just after the New Year and suggested we start at our next home game, he insisted he start straight away and came and led the team to Torquay, it was the first time we met in person. Somehow,

we managed a draw with a Decarrey Sheriff equaliser in the last minute. The rot had stopped, do `I thought, no it hadn’t, the next 6 games gave us little to cheer about, just one win, and doom mongers got louder. I was clueless and didn’t know what I was doing.

Along came big Moussa Diarra, and our defence started to solidify, Brad Barry and Alex Finney returned, and we stop letting in goals. Harrison Folks took over the goalkeepers’ jersey and, in his run, equalled a five-match clean sheet record. Then bad luck struck again, Finney season was finished on a wet evening in Gloucester. Brad, Pierce and Sam Beard got sent off, our defence was frail again. We signed Siya Ligendza, Alfie Bendall, Jake Hutchinson, Matt Green and Finn Ballard McBride, no one can accuse me of not investing in the club. Suddenly, we were making progress. Then the crowds darkened again while I was away in Ghana when York City called wanting to poach Leonne Gravata off us, when it rains it pours (not in Ghana, it was so hot as I pranced round the pool, thinking what we can do!) Alan Williams and I made some calls, and we were presented with this potential wonderkid called Yahya Bamba, well he sounds like a Latino footballer. Rapid fast, hasn’t scored many goals they said, but could help us. When he turned up the next morning, owing to a huge thanks to Neil Smith at Cray Wanderers. No one could keep up with him, he promised me 5 goals. We all smiled, and everything was crossed. What transpired was nothing short of a gift from God. 11 games, one defeat, 7 goals from Yahya, 4 from Moussa and even Alfie and Imran got in on the act. Let’s not forget the wonder goal from David Seesay and viral monster from Pierce Bird our social following just got better

and better, now we are a league two team in terms of followers, if you are not following us, do it now! Siya and Matt got goals too. We scored and we kept the ball out of the net. The refereeing was not great, and the weather was even worse. We played so many games over a short period and we became resilient, it started on my wedding anniversary in early March and never stopped all the way till the end of April.

In a few paragraphs, I have described what feels like a lifetime, I have done more steps round more pitches than ever before. I am grateful to every fan, every sponsor, every player, every coach and to the whole Eastbourne Borough team. There is not time to rest, we are getting players signed up for next season, to strengthen our squad and continue this amazing run. The fanbase have been fantastic, and I like them cannot wait for the new season.

We need more sponsors; we need more partners and more volunteers, and we want to have the biggest crowds in the league next season.

Thank you, Eastbourne, with all the other sport potentially leaving the town, we need a league club here to get people excited. See you for preseason where we have some cool games lined up, even Hashtag United are coming to play our men’s and women on the same day in July – don’t miss that one and all the fun of Wimbledon, The Euros and much on the grass at Priory Lane.

by Simon Leslie

Entrepreneur, Speaker, Author, Coach and Chairman of Eastbourne Borough Football Club

Images: Lydia Redman Photography

Preventing Pre-Menstrual Munchies

A Roadmap to Successful Weight Loss by Gladiator trainer Jenny Pacey

We’ve all experienced those pre-menstrual munchies, those uncontrollable cravings that seem to sabotage our weight loss efforts. But fear not, there’s a logical explanation behind these monthly cravings, and with the right strategies, you can banish them for good and continue on your weight loss journey.

Research has shown that a woman’s metabolic rate actually increases before her period, meaning she burns more calories and requires more food. However, hormonal changes and cravings often lead to overeating, negating the calorie deficit. Understanding what’s happening to your body during this time is key to addressing the issues.

One common symptom is a drop in blood sugar levels, which triggers headaches, sleepiness, and mood swings. This drop also leads to cravings for sweet foods, which can result in weight gain if indulged. Additionally, water retention is responsible for the apparent weight gain and bloating experienced in the week leading up to your period. It’s important to note that water retention is temporary and not a sign of actual weight gain. However, consuming salty foods exacerbates this condition. The drop in progesterone levels also contributes to water retention.

So, how can you overcome these pre-menstrual effects and stay on track with your weight loss plan? Here are some strategies to consider:

1. Understand your cravings: Craving chocolate? It may actually be a sign that your body needs magnesium. Opt for magnesium-rich foods like raw nuts, seeds, and vegetables to satisfy your cravings without gaining weight. Consider taking additional magnesium through supplements like zma to regulate blood sugar levels, prevent stomach cramps, and improve sleep quality. Craving salty foods? Your body may need chloride, which can be found in fish and raw goat’s milk.

2. Eat regular meals: Avoid long gaps between meals that allow cravings to take over. Try eating 4-6 melas a day to keep your blood sugar levels stable. Check your macros and aim to consume over 100g of protein per day. A biosynergy protein shake is a great way to consume 30g in one liquid meal.,

3. Choose whole grains: Instead of refined carbohydrates like biscuits, opt for wholegrain

carbohydrates like oats or wild rice. These release serotonin, the feel-good hormone, which improves mood and appetite without the added fat and sugar.

4. Eliminate toxins: Reduce your consumption of refined sugar, salt, alcohol, and caffeine during the pre-menstrual phase. These substances release toxins that worsen water retention. Instead, opt for herbal teas and hot water with lemon to create a more alkaline environment in your body and promote detoxification.

5. Stay active: Although it may be the last thing you feel like doing during PMS, regular exercise can reduce stress, fatigue, and boost endorphin levels. A brisk walk, bike intervals, stair climbs, and squat exercises can help you burn fat and feel better.

By following these strategies, you can prevent premenstrual symptoms from derailing your weight loss success. For an effective weight loss plan that will leave you feeling energized and healthy, regardless of the day, consider implementing these tips into your routine.

by Jenny Pacey Gladiator Trainer

RECIPES

Kale Pesto Spaghetti

TOTALNRG TIPS

For a lighter dish, replace the pasta with spaghetti squash or courgette noodles.

If you have leftover pesto, try these ideas to use it up! Serve it as an appetizer with crusty bread for dipping. Spoon it over fried or poached eggs.

Kale Pesto Spaghetti

A delicious way to sneak in some healthy greens.

Ingredients

200g kale, stems removed & cut into 3cm pieces

25g bunch basil, including stems

2 garlic cloves

1 tsp salt

4 tbsp olive oil

50g pine nuts, toasted

1 small lemon

150g gluten free spaghetti

Preparation time 20 minutes - Serves 2

Put 100g of the kale, the basil, garlic, salt, olive oil and most of the pine nuts into a food processor.

Finely grate in the lemon zest, squeeze in the juice and blitz until you get a smooth pesto consistency. You may need to stop the processor a few times and scrape down the sides or add a little water to help it along. Taste for seasoning and set aside.

Bring a large pan of water to the boil then add the spaghetti according to the packet instructions. When there is 3 minutes left to go, tip the remaining kale into the pasta water and leave to cook, then strain the lot.

Tip the pasta and kale back into the pan and add the pesto. Give everything a good mix then divide between two plates. There should be lots of sauce so be sure to scrape it all out. Top with the remaining pine nuts scattered over the top.

#

KALEBENEFITS

Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more.

Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available.

In fact, kale contains a variety of beneficial compounds, some of which have powerful medicinal properties.

Plus, it’s versatile and boasts a nutty, earthy flavor that works well in a wide range of recipes.

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.

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

Keep the muscle, lose the fat.

TABLETS®

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.

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

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

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

Smart Vending Machine

CONTACTLESS VENDING MACHINE

The Bio-Synergy contactless smart vending machine is game changer for anyone who wants to enjoy a fresh protein, BCAA, isotonic or pre-workout at the touch of a button. Not only does the machine look super stylish and take up less room than a typical chiller or fridge it also has a customisable screen.

By choosing our innovative machine you can have a fresh drink, which means that nutritionally it is superior to any pre-made drink and as you can use your own shaker or bottle it is better for the environment too.

If you have a home gym, run a gym , want a healthier option for your office or university then this is ideal.

WELLBEING

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

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

Take 2 capsules per day, to be taken with water.

BIO-SYNERGY COLLAGEN AND MULTIVITAMIN

Pure marine collagen for a healthy lifestyle

HEALTHY SKIN, HAIR & NAILS | VITAMINS & ANTIOXIDANTS | EASY TO SWALLOW

Keep feeling and looking your best with Bio-Synergy Pro Collagen and Multivitamin. Every capsule contains a unique blend of collagen, essential vitamins and antioxidants that are specifically formulated to support your lifestyle. Bio-Synergy Collagen and Multivitamin can help promote younger looking skin, healthier hair and nails, a stronger immune system, improved bone health and healthy cognitive and mental functions. Top key ingredients include pure marine collagen, and vitamins A, C, D and E. One dose of our easy-to-swallow capsules gives you 100% RDA of key vitamins and minerals.

DIRECTIONS

For optimal results, take two capsules per day with water.

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

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.

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.

GUMMIES

BIO-SYNERGY BEAUTY FROM WITHIN® GUMMIES

For Hair Skin & Nails

CONTAINS VITAMIN C | VITAMIN E | VITAMIN B12

Give your beauty regime a boost with Bio-Synergy Beauty From Within vegetarian gummies. Bio-Synergy Beauty From Within Skin, Hair and Nail Gummies are delicious and convenient gummies which contain zinc and biotin to contribute to the maintenance of normal hair as well as skin. Not only are they packed with beauty vitamins, our chewable gummies are Blueberry flavoured so they’re tasty too.

DIRECTIONS

For best results, simply enjoy two gummies every day.

BIO-SYNERGY BODY PERFECT® GUMMIES

The weight loss award-winner CONTAINS CHROMIUM | APPLE CIDER VINEGAR | VITAMIN C

Curb your cravings** and boost* your immunity. Slimming and wellbeing have never tasted so good, these delicious vegan gummies are a great daily supplement. Packed with vitamin C*, which helps to protect cells against oxidative stress, fight fatigue, and keep your immune system strong.

DIRECTIONS

For best results, simply enjoy one to two gummies every day.

BIO-SYNERGY LIONS MANE GUMMIES

For Hair Skin & Nails

NATURAL SYMPHONY | NUTRITIONAL BRILLIANCE | COMPELLING FOCUS

Embark on a sensory journey with our Lion’s Mane Extract Gummies – a delectable fusion of science and flavour meticulously crafted to invigorate your day. Immerse yourself in the succulent blend of Lions Mane Extract 2:1 (Hericium Erinaceus) and natural flavourings, harmonized with the sweetness of sucrose and glucose syrup, all elegantly presented in a convenient gummy form.

DIRECTIONS Take 1 gummy daily.

BIO-SYNERGY CHILL ASHWAGANDHA

Helps to reduce tiredness and fatigue

OUR GUMMIES ARE A NUTRITIONAL POWERHOUSE | HELPS TO REDUCE STRESS AND ANXIETY

Introducing our Vegan Red Apple Flavour Ashwagandha and Vitamin B6 Gummies – a harmonious blend of wellness and indulgence! Immerse yourself in a world where health meets heavenly taste, as each delightful gummy embodies the essence of rejuvenation and vitality.

DIRECTIONS Consume 2 gummies daily.

GUMMIES

BIO-SYNERGY CREATINE BOOST

GUMMIES

Unleash the potential of creatine 3G OF CREATINE PER SERVING | BOOST YOUR PERFORMANCE

Introducing our Creatine Boost Gummies – a powerful blend of strength and indulgence now available in a zesty Lemon Flavour. Unleash the potential of creatine in a mouthwatering gummy, perfectly balanced to elevate your fitness routine with a refreshing twist.

DIRECTIONS

Consume 6 gummies daily.

BIO-SYNERGY INSANITY GUMMIES

Take your training the new heights SCIENCE & PRECISION | COMPELLING PERFORMANCE | TAKE YOUR TRAINING THE NEW HEIGHTS

Ignite your workout with Insanity Vegan Pre-Workout Gummies – a delicious blend of science and flavour designed to elevate your exercise routine. Unleash the power of raspberry and grapefruit with each tasty gummy, fuelled by a carefully curated mix of active ingredients that includes Vitamin D3, Vitamin B6, Niacin, Vitamin C, L-Citrulline, L-Alanine, Taurine, and Caffeine.

DIRECTIONS

Consume 4 gummies daily.

BIO-SYNERGY THERMOGENIC GUMMIES

Get ready to boost your metabolism ONTAINS ANTIOXIDANTS THAT MAY HELP BOOST METABOLISM | SUPPORTS HEALTHY BLOOD SUGAR LEVELS

Introducing our Vegan Apple Flavour Thermogenic Gummies – an invigorating blend of science and taste designed to elevate your wellness journey. Immerse yourself in the crisp, succulent notes of apple while experiencing the powerful benefits of green tea, chromium, Vitamin B6, L-tyrosine, and choline in every chew.

DIRECTIONS

Consume 2 gummies daily.

BIO-SYNERGY AMINO ENERGY GUMMIES

Source of essential amino acids FOR A FAST ENERGY BOOST | ADDED MEDIUM-CHAIN TRIGLYCERIDES

Introducing our Essential Amino Acid Gummies in Pink Lemonade Flavor – a symphony of wellness and refreshment that takes your health routine to new heights! These delectable gummies redefine the art of supplementation, seamlessly blending the essential amino acids your body craves with the zesty allure of pink lemonade.

DIRECTIONS

Consume 2 gummies daily.

INTERVIEW

James Lawrence aka The Iron Cowboy

Great, so I’m joined by James Lawrence, aka the Iron Cowboy, and I’m really privileged to be working with you, and even more so to have you take time out to answer some questions for our readers about your journey to becoming Iron Cowboy, which was obviously remarkable, and just to find out what initially inspired you to pursue such an extreme challenge, and keeps you going back for more.

One of the things I like to say from stage is that every journey has a humble beginning. And this was never my intent to get to this point 20 years later. But it simply started with me getting off the couch and doing a simple four mile fun run with my wife. Over Thanksgiving holidays here in the United States and from there, it led to a marathon, which led us to the triathlon community, which we both dove in headfirst and had an amazing time experiencing and racing through the sprints, the Olympics eventually graduating to that the half distance and then taking on the triathlon.

Our full iron distance in 2008 in California. So, once you’ve done that, you obviously then decided to do all 50 states in 50 days, how did you prepare yourself mentally and physically for that?

The mental lead the physical for you? Yeah. I grew up a wrestler in Canada and have a good foundation of athletics both physically and mentally. I think wrestling is one of the most demanding physical & mental sports on the planet, any combat is and from that first Ironman Just started to push myself mentally and physically ended up breaking the world record for the most half Ironmans in 2010, all official events.

Then in 2012 broke the world record for the most Ironman official events did 30 Ironmans through 11

countries. Then that led us to the 50 days through 50 states. And all of that over the course of those five or six years, we’re training physically, mentally for that challenge.

I think when you do something physical, it also trains the mental side of things. And so, they very much so go hand in hand. You can’t perform at the highest levels with just being physically tough. You can’t perform at the highest levels just being mentally tough. You have to have both, and they complement each other, and by having both, now you have a chance to do some very spectacular things.

DH: I agree. Obviously you’ve got a very supportive family. I guess that’s been key to your success as well. And in having that kind of network directly around you as well?

JL: Yeah, we’ve got five children, four daughters and a son & my wife have all very supportive, been very engaged the entire time. It’s interesting. We get somewhat heavily criticized for being out of balance, especially family life balance during these campaigns. But what people don’t understand is that the family has been involved the entire way and that they have had a lot of fun.

In fact, my oldest daughter now runs my entire company and business and brand. And so it’s it’s just been remarkable. If you were to ask any of my children, they cherish the time that we’ve spent doing these campaigns and challenges together. In fact, I attribute my five unbelievable children to having a front row seat to the suffering, to the problem solver solving, to the challenges, it’s turned them into really gritty really focused goal driven compassionate individuals that are going to make an impact on the world.

DH: I guess that’s part of the legacy that you’re leaving as well, is the fact that you’ve passed on this kind of mental fortitude to your children who are now obviously carrying the mantle probably in different ways and maybe may exceed you in some capacity.

JL: Yeah. For the lack of or for the without the desire to be cancelled in this moment I think we live in a soft generation. And we’re seeing a lot of entitlement and we’re seeing a lot of people choose the path of least resistance, wanting the next hand up. And that’s the opposite of who we are, what we believe in.

And we believe you, you get what you earn and you go out and you work hard and you make sacrifices and you create the life that you want to create. And if I’m comparing my children without bragging, they’re head and shoulders above. They’re their colleagues at the moment, and I don’t have any worries or concerns about their ability to navigate the next part of their lives.

DH: In terms of your focus, your motivation, you’re doing particularly gruelling events. The training sessions are probably even tougher because it’s just monotonous and continuous and there’s no break from it. What is the thing that helps you stay focused and motivated?

Is it the family? Is it the goal itself? Is it, you? Versus you and saying, James, you’ve got to make this happen?

JL: It’s repetitive. It’s monotonous. And it’s long and it’s long, but I love the community side of it. I love getting together and doing group rides and runs. I love race weekends. And I do that terrible monotonous, real gritty work when nobody’s paying attention so that I can have fun on race day so that I can showcase what sacrifice when nobody’s looking looks like.

And so really that, that’s what it’s about. It’s about enjoying the outdoors with other people who are like minded and being in a physical mental state that when life happens to, have a skillset to be able to go and attack it and being able to handle monotonous tasks man, that’s an underrated superpower.

DH: I agree. Particularly in business where, people often talk about this, the iceberg analogy where, in your case, you’re doing the 50, then the 100, and the Netflix documentary, and people don’t necessarily appreciate

all the hard work and sacrifice that has gone on in order to achieve those things.

JL: We live in a world of taglines and headlines. And anybody that’s been successful or has achieved success in anything, business, family, relationships, fitness, sporting, whatever it is those individuals know that it, What’s behind the headline and what was able to create that headline that the length of time it took for that headline to appear, the sacrifices it took for that headline to appear those that know, yeah and do as well.

DH: Your story, has inspired other people to pick up challenges and hopefully push their limits and pursue their dreams. Some of them sporting, some of them not. What advice do you have for people who aspire to undertake, different challenges, somebody from zero to 5k can seem as big to somebody who’s not run to, what you’ve done.

What would you say is the thing for any athletic challenge or even business one? What advice would you give someone when they’re, launching on their kind of adventure, as it were?

JL: be motivated and inspired by others, but don’t compare yourself to others because we’re all on our own unique journey. And everybody’s heart is different & everybody’s starting point is different. And I challenge anybody to have the courage to have that humble beginning and be okay. sucking when you start and surround yourself with people that have done it before you that can give you great advice put yourself with mentors and coaches.

Most things have been done. And so you’re not trying to reinvent the wheel, just put your own flavour onto it and then just keep showing up. The only way to fail in anything is to stop showing up. 100%.

DH: So nutrition and recovery are crucial to your training what has been your approach to fuelling your body?

And how do you get adequate recovery between events or the day, obviously the 50 events back to back and then a hundred, what did recovery look like for you? And how important was nutrition both running up to the event and during to help make that happen?

JL: Yeah, recovery and nutrition are very different inside the 50 and 100 than they are in regular racing and regular life and training. We have a high emphasis on sleep recovery our training philosophy is how high can we soar, S O A R, stress optimized, adapt and recover being the most important thing there.

And in training, you have to stress your body in an optimal environment so that it can adapt through recovery. And so we prioritize. It’s clean food and nutrition. We try to minimize processed foods. If you look at every single diet across the board, every fad that’s out there, the commonality between all of them is portion control, eliminate processed and refined sugars, drink a lot of water, and get clean.

Get your protein in, and source real good fuelling carbohydrates. And so for me I generally follow a macro style diet and try to eat the best I can with and still remain as social and a human being.

DH: What are your guilty pleasures?

JL: Houston’s hot chicken & cookies, I preach moderation in things and I also preach that you can enjoy the good things in life. And so, I’m also a big entrepreneur and business individual and I love cookies and cake come birthdays and celebration time, and saw a really good opportunity to open some franchise stores in my hometown of Calgary, Canada.

DH: What do you think is the key for you to achieving

balance? Is it the fact that your family are joining you both mentally and physically in your pursuit, or is it the fact that you’re also being able to carve out, make it into a family event?

JL: Yeah, we try to meet our kids. Where they’re at and where their interest levels lie.

And if they want to participate in the journey, then we find a spot for them to allow them to join in. And if not, I intentionally carve out some time to do something that they’re interested in and to find that balance. This topic is super interesting to me. There’s no such thing as balance.

There’s going to be times in your life where sacrifice is higher and there’s going to be times when enjoyment is higher. And as long as you communicate those with your team and your family you’re always going to come in and out of balance. The problem is if you stay out of balance for too long of a period of time.

Yeah, it’s about, I guess the overall level. So if you look back on a period of time, it’s a bit like training. You have good days and bad days. But if you’re moving in the right direction, generally, overall, you’re going to achieve what you set out to do, yeah. We call this just try to achieve a B plus average in all things.

DH: So you have got notoriety in the States for your accomplishments, and worldwide, you’ve had a lot of attention. How have you dealt with that kind of pressure and the expectations of being a public figure in such, where a lot of people are looking at you and benchmarking against you or maybe even, criticizing you. I’m sure there’s critics as much as there are lovers as there are in most things. What’s been the most, pressure that has been put on you from the community and how have you dealt with that, or have you not found that’s become an issue for you?

JL: Yeah, I think they say you haven’t arrived unless you have critics. And so, to have those, I guess it says something but it’s been a lot of fun. It’s the right amount of notoriety in a very small niche. And so, I can very much go out in public and few people recognize me, but those that do recognize me it’s a fun moment for both me and them.

And I don’t feel any pressure. It’s fun to to be the Iron Cowboy when I’m the Iron Cowboy. And it’s also fun to be me. I really enjoy getting on stages. I’ve now spoken in over 50 countries around the world. And our mission now is just to help people start and continue to win the conversations in their head and to accomplish whatever their version of what we did is.

DH: So looking ahead, I know you’ve got some challenges planned, which are top secret. Is there anything that you can share with us or how you envision, your future in the world of endurance sports?

JL: Yeah, I just had an unbelievable career of 20 years. I’m very satisfied in what I’ve been able to accomplish but it remains a passion of mine.

And so I will, I’ll be selective with my intentional suffering.I’m still going to remain very active. Health is my number one priority. I’m trying to tap into longevity. And I don’t want to be 80 and not be able to do anything. I’d like to be a hundred and still active.

DH: Yeah. I like this phrase. I’d rather be the oldest person in the gym than the youngest person in the care home.

DH: now for some fun questions, obviously cheat meal, we know it’s cookies and chicken. If you if could train with anybody, anywhere past or present who would that be?

JL: Yeah, I think it would be incredible to get to meet and train with George St. Pierre. He’s an MMA fighter out of Canada. To me, he embodies discipline, respect sacrifice, hard work, and has some fun along the way. For me, he’d be my number one guy. Okay.

DH: Would that be training in an octagon, or would that be you taking him out on the bike and for a swim?

JL: I think it’d be fun to do a combination of both. And then obviously a dream scenario would be to play nine or 18 holes with Tiger Woods.

DH: If you could have a superpower, what would that be?

JL: Okay. Oh man, superpower. Oh, great question. I don’t know, man. So many to choose from, right? Yeah unlimited strength. I think that’d be a cool one. So, it’d be like the Hulk without the temper.

DH: You’ve got your film coming out. Who would you like from Hollywood to play you in your film?

JL: Let’s go with Zach Efron, or Ryan Gosling

DH: A little knowledge bomb you’d like to drop at the end here, just to inspire people to make it happen.

JL: Yeah that really the biggest gift that I could impart on anybody is to not care what anybody else thinks. I think it’s limiting society. It’s allowing us to operate in a state of fear and criticism and that never serves anybody. So really just. Do you and stop comparing yourself to others and not really care what anybody else thinks of what you’re doing.

If you’re showing up with honesty and integrity, brilliant.

by James Lawrence

The Iron Cowboy & Guinness world record breaker

BEST SELLERS

BEAUTY FROM WITHIN PURE MARINE COLLAGEN POWDER®

For Hair Skin & Nails

COLLAGEN IS A VERY PURE, BIOAVAILABLE FORM OF PROTEIN

Collagen is an abundant protein in your body and is the major building block in hair, skin, nails, joints, bones and muscles. Collagen production reduces after the age of 20, declining by about 1% per year. Our marine collagen powder can be taken daily to supplement this.

DIRECTIONS

Bio-Synergy Protein Collagen Peptides are easily digested and soluble in cold or hot liquids, one to two scoops a day is all you need! Add a scoop to food (like sweets or sauces) or beverages (like smoothies or water).

BIO-SYNERGY INSANITY®

Explosive pre-workout power EXPLOSIVE PRE-WORKOUT POWDER | 1000MG CREATINE MONOHYDRATE | 200MG CAFFEINE

Take your workout to a new intensity and get the extreme results you crave. Insanity® packs in 10 active ingredients to power you to your ultimate workout, including creatine monohydrate, arginine AAKG, beta alanine, caffeine, taurine, riboflavin, vitamin B6 and pantothenic acid.

DIRECTIONS

For the best results, take one serving 10-15 minutes before your workout. Can be used daily before or as part of any exercise regime. Add one 5g scoop to water or fruit juice for an explosive workout, or go insane and add two.

BIO-SYNERGY MATCHA GREEN TEA®

The slimming, vitamin-packed detoxifier

100% PURE WHOLE LEAF | POWERFUL ANTIOXIDANT | BURNS FAT

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.

DIRECTIONS

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

BIO-SYNERGY

SKIN & HAIR®

Keep feeling and looking your best MARINE COLLAGEN | MULTIVITAMINS | UNIQUE FORMULA

Every Skin and Hair capsule contains a unique blend of collagen, essential vitamins and antioxidants that are specifically formulated to support your lifestyle. It can help promote younger looking skin, healthier hair and nails, a stronger immune system, improved bone health and even healthy cognitive/mental functions. Top key ingredients include pure marine collagen, and vitamins A, C, D and E. One dose of Bio Synergy’s easy-to-swallow capsules gives you 100% of your key vitamins and mineral RDA.

DIRECTIONS

Take 2 capsules per day, to be taken with water.

The fat burning zone

The “fat burning zone” is a concept related to exercise intensity and heart rate during physical activity.

Heart Rate Zones: Heart rate zones are different ranges of heartbeats per minute (BPM) that correspond to different levels of exercise intensity. These zones help individuals target their workouts based on their fitness goals and current fitness level.

Optimum Heart Zone: The optimal heart rate zone to train in depends on your fitness goals. While the “fat burning zone” is one of these zones, it may not be the best for everyone. The most appropriate heart rate zone to train in varies according to your fitness level, age, and specific goals (e.g., weight loss, cardiovascular endurance, or strength). The “fat burning zone” is generally around 60-70% of your maximum heart rate, but it’s not always the most efficient zone for fat loss or overall fitness improvement.

Science Behind Heart Rate Zones: Heart rate zones are not pseudoscience; they are based on physiological principles. Different exercise intensities primarily utilize different energy sources. However, it’s important to note that fat loss is ultimately determined by a caloric deficit, which depends on factors like diet and overall physical activity.

Calculating Your Fat Burning Heart Rate: A common method to estimate your maximum heart rate is to subtract your age from 220. To calculate the fatburning zone, you’d typically target 60-70% of your maximum heart rate.

Burning Fat in the Fat Burning Zone: Yes, in the “fat burning zone,” your body primarily uses fat as a fuel source. However, it’s essential to understand that you’re still burning some carbohydrates. Fat is a more

efficient fuel source at lower exercise intensities, but the overall calorie burn is lower compared to higherintensity workouts.

Tracking Heart Rate: You can track your heart rate during a workout using various methods, such as heart rate monitors, fitness trackers, and chest strap monitors. These devices are generally accurate, but their precision may vary.

Exercises for the Fat Burning Zone: Activities like walking, cycling at a moderate pace, and low-intensity aerobic exercises are more likely to keep you in the fat burning zone.

Duration in the Zone: The American Heart Association recommends at least 150 minutes of moderateintensity aerobic activity or 75 minutes of vigorousintensity aerobic activity per week. You can spend some of this time in the fat burning zone, but it’s not necessary to do so for fat loss or overall health.

Effectiveness of the Fat Burning Zone: The fat burning zone can be effective for some people, especially beginners or those with limited fitness levels. However, the key to fat loss is maintaining a caloric deficit. High-intensity workouts can lead to a higher total calorie burn, which may be more efficient for fat loss. It’s also essential to consider individual variability and personal preferences when choosing a workout intensity.

Ultimately, the choice of heart rate zone and exercise intensity should align with your specific fitness goals and what you enjoy, as consistency and adherence to an exercise routine are crucial for long-term success.

by Dr Adam Hawkey

Professor of Sports Science

Biceps and Bottle Feeds: How to Stay Fit in Fatherhood

In November last year, I happily became a first-time dad at the age of 43. Amongst the well- wishes my partner Sarah and I received, there were some off-the-cuff remarks made to me in person.

‘Time to embrace the dad bod, mate.’ ‘That’s the last you’ll see of your six pack.’ ‘There’s no time to keep fit when you have a little one.’ While comments like these were made in jest, I knew there was truth in how my fitness plan would change. Time, of course, would be the deciding resource because my little girl was now priority. Lengthy workouts were a thing of the past and so were nights of undisturbed sleep. Was I now at the point where regular strength and cardio sessions were a pastime of the past?

The answer to that is no – and it needn’t be for other dads. As soon my daughter, Olivia, arrived, I knew I wanted to be here for as long as possible, and as healthy as possible, to watch her develop and live life to the full. That zest, of course, was already inside me but becoming a dad has deepened the passion I have for health and vitality.

As well as being a PT, I’m a part-time PE teacher for kids with educational needs, so my dual career keeps me active. Many would assume this gives me an edge when it comes to keeping fit and, granted, it does increase my NEAT expenditure (NonExercise Activity Thermogenesis). It doesn’t, however, provide further privileges for building and maintaining muscle or even having the time to do so! I’ve worked hard at my physique for over twenty- years and disproved many hard-to-stay-fit cliches along the way; amongst them, turning thirty – when male testosterone levels drop 1% per year – plus standard life milestones like settling with a partner and working long hours, where free time and the urge to keep fit are said to nose-dive. Fatherhood is my latest challenge in the realm of fitness and one I’m ready to take on with gusto. My armour is nothing new – in fact, it’s something I’ve long used. Tracking my macros and ensuring I hit 30% protein, weekly, is like a cheat code for anyone who wants a great body. I do this using myfitnesspal, a phone app which logs the food you eat and totals the carbs/fat/protein on your behalf, either through scanning the barcode or using the search tool. Protein is the core macronutrient for muscle growth and feeling fuller, so keeping my level topped up will keep me going through a tidal wave of nappy changes.

On the topic of food, it’s useful to have a reserve of healthy recipes to whip up from scratch when daddy duties come calling. To be honest, I was never one for long stints behind a hot stove, but now I’m a dad I have less time than ever to rustle up good nutrition. When baby’s been fed, I prepare a lean-protein source for Sarah and me – normally chicken, turkey or beef – which I season with herbs and spices like chilli flakes and turmeric, which tend to be lighter in calories compared to sauces. The carb choice tends to be plain rice or sweet potato and I always ensure there’s colour on the plate with filling veg like broccoli, carrots and spinach. For those in the know, air-fryers can be a godsend when you’re short on time but still want a nutritious meal.

Aside from diet, I’ve set a principle of ensuring I perform a weighted workout three times a week for around thirty minutes. I no longer have the freedom to do this whenever it suits me – it’s now a commitment which needs to be flexible and can fit the needs of my family. Time- management is crucial, so I speak to Sarah about the week ahead to plan out my gym time in advance. Of course, things do change, but at least having a fair idea can allow me to see where I can best schedule in my workouts. I’ve

always known ahead of the gym what split I’ll be doing when I get there, but this planning has become essential so that I don’t waste time on replica workouts. At the end of each week, the aim is to have trained my upper and lower body across my trio of gym sessions.

The biggest tip I can offer dads who want to keep fit is to set and work towards a particular health goal. This may be something weight-related, like dropping a few pounds or maybe a stone, or it could be taking part in a fitness event such as a local charity run. These kind of goals help keep motivation high when it comes to health and wellbeing, and little steps are what’s needed to achieve them; for instance, prepping low-fat lunch options for work, taking the steps rather than the lift, being as active as time allows.

Goal-setting is something close to my heart and that’s why, this year, I took part in two fitness-model competitions. Competing is something I’ve done – and been successful at – over the past ten years, but that was when I was either single or childless. Now that I’m a dad I wasn’t sure if I could summon the energy, time and resources to condition my physique to the fitness-model standard which competitions require. And you know something? That type of fear and unknowingness is what led me to enter. I want to be an inspiring role-model to my little girl, in both body and mind, and commencing a huge fitness challenge was the impetus I needed.

I can’t deny that my prep compared to my pre-fatherhood days took some more forward- thinking – babies don’t work to your schedule! – but with the tools I knew would perform well (foodtracking, streamlined workouts, a flexible approach to fitness) I was able to condition my physique to one of the best shapes I’ve been in. This time around I also had my strongest-ever ‘why’ as to my reason for competing – which, naturally, was being a dad to my little girl. Never forget that your own ‘why’ is the cheerleader you need to drive you to success. I felt extremely motivated at both competitions and this clearly served me well: I came first place in the Over 35s Physique category for my first event, then I also finished in first place in the Toned Athletic Physique category in my second show. Both wins have shown me that I still have what it takes to keep fit as a forty-plus first-time father with an ever-busy diary.

So the next time I see those mates who told me to embrace my dad-bod era, I’ll smile and tell them that fitness in fatherhood is still possible. It’s only a matter of biceps and bottle feeds.

Nathan Honess is a north-east based personal trainer who specialises in helping busy professionals achieve their fitness goals. He also works part-time as sports tutor teaching sensory PE to kids with educational needs. He is a published fitnesslifestyle contributor who has written articles for a number of industry magazines. His book Body and Goal: Realise Your Fitness Potential is available now at Amazon. You can follow him on Instagram @nathan_honess

ENERGY

ISOTONIC FORMULA TO BOOST ENERGY AND HYDRATION

Meet Krish Thapa

INTEGRATING ANCIENT WISDOM & PHILOSOPHY INTO MODERN LEADERSHIP & LIVES

Krish is a worldclass high-altitude mountaineer, ex-SF Mountain leader & professional guide. He was the first of two Gurkha from RGR to pass selection into the British SF, serving as head of the Mountain Troops. He has been at the front line in Iraq and Afghanistan in countless challenging situations. He led the largest Summit group up Everest of 13 UKSF and Gurkha and he was the first serving Warrant officer to scale Mt Everest & K2. He has also skied from the summits of Dhaulagiri and other 8000m expeditions. He has guided amputees, blinds, deaf, Parkinson’s disease sufferers and PTSD veterans on expedition in Africa, Europe, and

the Himalayas of Nepal.

“We are everyone. Despite our ignorance, we share our knowledge and experiences to better humanity. By showing respect, love, and compassion, we aim to overcome adversity through enlightenment.”

Krish is passionate about integrating ancient wisdom and philosophy into modern leadership and performance. Since 2020, Krish has been conducting a rigorous high-altitude training regime with two inspiring double above-knee amputee veterans – Justin Davis and Hari Budha Magar. He led Hari’s Everest Expedition in 2023 and achieved success. He is also looking to continue to achieve his personal goal of climbing all seven summits. In April 2022 he achieved a world first by guiding Hari the first double above-knee amputee veteran to trek to Everest Base Camp with Genium X3s (Prosthetic Legs). This project reflects Krish’s personal life ambition since leaving the British SF dedicating his life to supporting others to achieve their goals and transcending their limitations.

ACTIVE WOMAN®

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.

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® 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

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

ACTIVE WOMAN® REFINE

Ideal weight control for active women

WEIGHT LOSS CAPSULES | SUPPRESS APPETITE | 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

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® 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

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.

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

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

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.

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.

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.

Puttanesca Spaghetti RECIPES

TOTALNRG TIPS

For a lighter dish, replace the pasta with spaghetti squash or courgette noodles.

The Puttanesca sauce can also used a topping on bread in a Bruschetta style dish.

Puttanesca Spaghetti A flavorful bowl of fresh Italian summer ingredients.

Ingredients

200g gluten free spaghetti

2 cloves garlic, finely chopped

1 red chili, finely chopped

50g black olives, destined

1 tbsp capers

200g cherry tomatoes, halved Green salad

Preparation time 20 minutes - Serves 2

Bring a large pan of salted water to the boil, then add the spaghetti and cook according to packet instructions.

Meanwhile, place a large frying pan over a medium–high heat. Add a tablespoon of olive oil, followed by the garlic, and chili. Tear in the olives and stir for 2 minutes, or until the garlic starts to turn golden.

Add the cherry tomatoes, a good splash of pasta water and cover with a lid. Cook for 3 to 4 minutes, or until the cherry tomatoes start to cook down slightly.

Drain the pasta, reserving a cupful of cooking water. Add the basil to the sauce along with the pasta and a splash of the reserved cooking water, to loosen.

Have a taste and season if needed. Serve with a lovely green salad.

#OLIVEBENEFITS

Olives are rich in plant compounds called polyphenols which have effective antioxidant properties.

Although high in fat, the majority is a beneficial mono-unsaturated variety called oleic acid. This fatty acid is associated with a reduced risk of heart disease.

Olives are a fermented food, by consuming such foods you are adding beneficial bacteria and enzymes to your intestinal flora, which increases the health of your gut microbiome and digestive system and may enhance your immune function.

SUPER 7 SUPER MAX®

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.

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.

DIRECTIONS

908g

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.

DIRECTIONS

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

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.

DIRECTIONS

Mix one 30g scoop of powder with 300ml of water or juice and consume during your workout. 908g

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

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

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

1 - Plank pull through with dumbbell

Time to challenge your core balance. Alternatively balance the weight on one arm and pull a dumbbell from one side of your body to the other side.

2 - Above the head abdominal crunch

Engage your core and spine against the floor with your hands raised above your head, slowly curly your spine until you can’t raise your body any higher off the ground keeping your arm locked out and raised above your head, the key is to always point your arm in a straight line towards the ceiling.

3 - Renegade Row

Start in a plank position with your core tucked in and your glutes activated while up on your tip toes. Engage one arm in the floor nice and straight while the other is holding the dumbbell towards the floor.

The key is to keep your body as straight as possible and not bend or rotate while lifting your hand towards your body and keeping your elbow tucked next to your body and elbow pointing towards the ceiling.

4 - Russian twist

While in a sitting position, hold your dumbell out in front of you with straight arms. This is important as we want to engage your core not your shoulders and arms.

Slightly lean back to feel your core start to activate then rotate from side to side focusing on bringing the opposite shoulder round as far as you can, pause, then turn the complete opposite way repeating the same motion to the other side.

5 - Laying leg raises with dumbell raised

Engage your core in to the ground with your head shoulders and bottom pressing in to the floor while your legs are as high and vertical as your flexability will allow. Slowly lower one leg towards the ground

while keeping the other leg high and engaged. Bring the leg back to the starting position while lowering the other. Make sure you keep everything from your glutes all the way to the top of your head engaged with the floor. Start nice and slow to begin with.

6 - Twist cross over with dumbell

Start laying on the flor with your legs bent and feet planted on the ground, hold your dumbell close to your stomach with your elbow tucked in. Raie your body to an upright position and punch aross your body with the dumbell nice and fast to help with your rotation. Return to the ground swap hands over and repeat with the other side.

7 - Cycling with dumbell

While laying on the floor raise your legs as if you were about to start cycling, hold your dumbell with both hands at either end using your opposite elbow to touh your opposite knee, now in a cycling motion kick out with one leg while raising the opposite knee back up towards you and engage that opposite elbow to touch it.

8 - Static lunge with twist

Get yourself in to a strong low lunging position while leaning as upright as posible with your upper body. Raise your hands outright to one side keeping your arms as straight a possible. if your turning left keep your right hand above the right, while not moving your legs or lower body turn and face the other direction except turn your hands over so now your left hand is on top and your left is underneath.

Enjoy

by Jay Conroy PT & Coach @jayconroy02 www.bio-synergy.uk ambassador

8 dumbbell core exercises

Foods to avoid

For health and wellbeing there are certain foods that should be kept to a minimum and they include:

Trans Fats:

Worst Choice: Processed foods, baked goods, and fried foods containing partially hydrogenated oils.

Why: Trans fats raise bad cholesterol (LDL) levels and lower good cholesterol (HDL), increasing the risk of heart disease.

Alternative: Choose foods with healthy fats, like avocados, nuts, seeds, and olive oil.

Saturated Fats:

Worst Choice: Fatty cuts of red meat, full-fat dairy products, and certain processed foods.

Why: High intake of saturated fats can raise cholesterol levels, leading to a higher risk of heart disease.

Alternative: Opt for lean protein sources, such as poultry, fish, beans, and low-fat dairy.

Foods high in salt/sodium:

Worst Choice: Processed and canned foods, fast food, and restaurant dishes with excessive salt.

Why: Excess sodium can contribute to high blood pressure, increasing the risk of heart disease and stroke.

Alternative: Choose fresh fruits and vegetables and cook at home using herbs and spices for flavour instead of salt.

Added Sugars:

Worst Choice: Sugary beverages, sweets, pastries, and many processed foods (including vegan ones) Why: Diets high in added sugars are linked to obesity,

diabetes, and an increased risk of heart disease.

Alternative: Opt for whole fruits for sweetness, and limit intake of sugary snacks and drinks.

Processed Meats:

Worst Choice: Bacon, sausage, hot dogs, and other processed or cured meats.

Why: Processed meats often contain high levels of sodium and saturated fats, linked to heart disease.

Alternative: Choose lean cuts of unprocessed meat or plant-based protein sources like beans and lentils.

Highly Processed and Refined Foods:

Worst Choice: White bread, sugary cereals, and other highly processed foods.

Why: These foods often lack essential nutrients and can contribute to weight gain and heart health issues.

Alternative: Opt for whole grains like brown rice, quinoa, and whole wheat bread for a better nutritional profile.

Excessive Alcohol:

Worst Choice: Consuming large amounts of alcohol regularly.

Why: Excessive alcohol intake can contribute to high blood pressure, heart failure, and cardiomyopathy.

Alternative: If you choose to drink, do so in moderation - one drink per day for women and up to two drinks per day for men.

by Daniel Herman

NASM Qualified Nutritionist SAQ coach Founder of Bio-Synergy

Product Reviews

Abs are made in the kitchen.. it seems you cannot have a conversation about healthy eating without someone mentioning how their air fryer has transformed their cooking habits... so we thought it was about time we found out how game changing they really are. Thanks to the team at Tower for making it happen. The machine itself is stylish and versatile, and we have found that we are trying new healthy recipes too. What we love is the fact that it has also saved a lot of time, so if you are looking to add an air fryer to your kitchen line yup, this is a great buy.

Organisation is the key to success .. If you are looking for a versatile alternative to your gym bag, this is a great option, it has enough space for a shaker, some extra supplements, phone and headphones, as well as some handy pockets for your wallet and all-important gym membership card. It is also handy when travelling for keeping the essentials such as passport within easy reach. Another great product from Chrome. 3.8 stars.

chromeindustries.com

Nike Vaporfly 3

Put a spring in your step. These trainers make it feel like that you have loaded springs attached to your feet! If you are serious about running and want to splash out, these trainers are for you. Nike really know how to make a great trainer as not only are they comfortable, but they also look great and perform.4 stars.

nike.com

Apple Watch Ultra 2

Looking for a new watch and lifestyle tracker? This is definitely the best Apple watch to date, the look and feel is great, the navigation and functionality is on point, although our favourite thing is when after a swim you can press a button that expels the water. What can we say, it’s the little things.

TOZO OpenReal Headphones

If like us you have experienced “bud loss” i.e. ear buds flying out in the gym to be crushed by a dumbbell then these headphones from TOZO are a great alternative and great value.

They are comfortable and more secure than buds and are also water resistant too, so great if you enjoying outdoor as well as gym workouts. What the brand say:

The TOZO OpenReal are ergonomically designed for active and everyday use. The OpenReal keep the ear canal open – allowing you to enjoy your favourite music whilst staying aware of your surroundings. The titanium alloy neckband supports 360˚ bending without deformation for a comfortable wear throughout the day.

Creamy mushroom & spinach pasta RECIPES

TOTALNRG TIPS

For a lighter dish, replace the pasta with spaghetti squash or courgette noodles.

The creamy mushroom and spinach sauce can also used a topping on bread in a Bruschetta style dish.

Creamy Mushroom & Spinach Pasta A flavorful bowl of fresh Italian summer ingredients.

Ingredients

150g gluten free pasta (I used quinoa pasta)

300g large Portobello mushrooms, sliced into 1cm thick slices

2 garlic cloves, finely chopped

200g spinach

100g soft goats cheese

Preparation time 20 minutes - Serves 2

Bring a large pan of water to the boil. Add plenty of salt then add the pasta and cook according to packet instructions.

Put a large deep frying pan over a high heat and add 1 tbsp oil. Add the mushroom slices and cook for about 5 minutes, turning often.

When they are softened and have reduced down add the garlic and fry for another couple of minutes before adding half of the spinach leaves. Allow to wilt down completely before adding the soft goats cheese and seasoning well. Allow the cheese to melt and create a creamy sauce that coats the mushrooms.

Drain the pasta and tip straight into the sauce. Mix everything together well and serve with the remaining raw spinach leaves dressed with a squeeze of lemon juice and a drizzle of olive oil.

#MUSHROOMBENEFITS

Mushrooms are one of the few non-animal sources of vitamin D.

Mushrooms contain active polysaccharides, one of which is a type of soluble fibre called beta-glucan. This compound activates parts of your immune system, including immune cells called natural killer cells and macrophages, and by so doing it increases our body’s ability to fight infection and possibly even stop the growth or progression of tumours.

Mushrooms also contain B vitamins as well as the mineral selenium.

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

Since 1997 we have been manufacturing in the UK to the highest standards.

04-

Bio-Synergy is an independent company that is run by the founder and team of dedicated lovers of all things fitness.

05-

02-

Bio-Synergy has received endorsements from many of the world’s leading athletes and sports governing bodies, but have NEVER paid for them.

03-

Bio-Synergy has developed many products that are now considered industry norms, such firsts include Creatine capsules, All in Ones and Pre-workouts.

WE NEVER COMPROMISE ON QUALITY