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
• 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 extends partnership for another season with Eastbourne FC
• Bio-Synergy launches with Jetts
• Bio-Synergy awarded Best Personalised Fitness Test, BBC
• 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
• Bio-Synergy partners with MTV EMA’s
• Bio-Synergy launches Make It Happen Mindset podcast
8 Hollywood Truths, by Matt Hodges 12 The Nordic Diet, by Dr Gary L Bartlett
16 Do You Need to Train to Failure, by Brad Schoenfeld 20 Marathon training advice, by Kim Ingleby
24 JAZZ Apple, Oat & Nut Bars 26 Vagal Toning, by Lauren Vaknine
28 The potential benefits of macronutrient tracking by, Nathan Kennedy
30 Kale Salad with Pistachio-Crusted Chicken
36 The 4 Functional Exercises Fitness Enthusiasts Should Use To Gain Calisthenics Superpowers, by Rich Hawkins 34 Gina’s weight loss journey 44 Montell Douglas, history maker: First British female summer and winter Olympian 48 Puttanesca Spaghetti
Product Reviews
Bio-Synergy Ambassadors
Hollywood Truths INTERVIEW
We’ve all heard of Marky Mark Wahlberg’s ridiculous routine of about 30 seconds sleep a night, 400 hours of training sessions a week, 2 million chickens consumed a day and swearing by the mystical 5 AM wake-up call as if it’s a secret fountain of youth.
If you need me to tell you I’m joking, then you’ve probably read too many mainstream fitness articles. But seriously, for years we’ve been bombarded with stories about how Hollywood stars train, what they eat to get their “six-pack abs,” their beauty routines, and even how they style their hair. It’s a favourite go-to for the media whenever they need to fill the celebrity sections. These stories keep you hooked on whatever film they’re promoting or whatever supplement they’re trying to sell you. So it’s no surprise when I’m asked
to talk about my 18 years of experience training this type of client.
Now, you might be thinking, “Isn’t that what you’re about to do? Tell us to lift this, eat that, run this distance, and sleep for X hours?” Well, no… not really. When Bio-Synergy approached me, they asked for something different.
“Matt... we want you to tell the truth.”
And, my dear readers, the truth is something you rarely hear when it comes to training Hollywood’s elite.
I could spend my allotted 600 words breaking down how to transform your body in 8 weeks to look like someone who’s been training for over a decade, with the best nutritionists perfecting their diet, private chefs in every corner of the world, and, let’s not forget, a little extra help—beyond just juice. (And I don’t mean Tropicana.)
But instead, let me give you a glimpse of what a “normal” day looks like for a Hollywood star preparing for a role, and compare it to your average day. This will give you a better understanding of the effort and resources behind those on-screen physiques.
Last year, I trained a Hollywood client for three months in preparation for a physically demanding role in a Netflix series—sword work, stunts, and the like.
Here’s a typical day from their 6-day-a-week schedule:
● 6 AM: Wake up & 20 minutes of high-intensity cardio (HIIT)
● 7 AM: Coffee and rehearsing lines
● 8 AM: Breakfast (We provided meals and tailored nutrition as needed)
● 10-11 AM: Snack
● 1 PM: Lunch
● 2-3 PM: Skills training & resistance work
● Post-workout: Eat or nap
● 7 PM onwards: Rehearse and playback recorded lines
● Before bed: Pre-sleep nutrition
● Sleep
Keep in mind, this actor is in their 40’s with no kids or other significant responsibilities.
Now, compare that to the average person’s day:
● 6 AM: Wake up exhausted.
● 7:30 AM: Drag yourself out of bed. Coffee. Yell at the kids to get ready for school.
● 7:45 AM: If you’re lucky, squeeze in a gym session. Wait for half an hour while some clown takes videos of their ‘form’ on the bench press. Get stressed.
● Breakfast (on the go): Probably something carbheavy.
● Commute: Rush to work.
● Work/Meetings: Likely accompanied by pastries and more quick carbs.
● Lunch: A salad, because it’s “healthy.”
● Work/Meetings: More pastries, maybe even an after work drink—what’s one beer going to hurt?
● Commute home: Annoying people walking too slowly to the tube.
● Evening: Argue with the kids about homework. Get yelled at for yelling.
● Dinner: Finally eat, followed by either TV or a trip to the gym if you didn’t go earlier—and that’s only if you can manage it a couple of times a week.
● Sleep: And probably not enough of it.
Look, I’m not trying to be harsh—or maybe this just sounds like how my own parents lived—but here’s the point:
You are not a Hollywood star. You’re not getting paid an obscene amount of money to have everything handed to you, from meals to workouts to stress-free time. The physiques you see on screen aren’t created by following a workout from a magazine, YouTube, or some Instagram “fitfluencer.”
Results come from consistency—brutal consistency— over long periods of time. And for those of you juggling kids, work, social lives, and everything else? It’s going to take even longer.
We’ll dive deeper into this topic in our upcoming podcast with Bio-Synergy. But one little nugget before I go - if you want to build muscle (which is mostly where a lot of these articles are aimed at), remember that time under tension (TUT) is your best friend. It can’t be rushed... literally.
by Matt Hodges Celebrity Personal Trainer
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.
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.
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.
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
DIET
The Nordic Diet
Historians revel in its Viking origins - the ‘Nordic diet’. One of the latest diets that alleges to significantly improve your health by eating traditional foods of the Nordic countries (Denmark, Finland, Iceland, Norway and Sweden).
Studies have shown that at least in the short term the ‘Nordic diet’ can lead to weight loss reducing obesity and obesity related diseases such as high
by Dr Gary L Bartlett GP, Club Doctor Newcastle United FC and Professional Snowboarder
blood pressure, diabetes, heart disease, stroke and vasculature dementia. The rate of obesity is significantly lower in the Nordic countries when compared to obesity rates in the US.
The science behind the Nordic diet just makes sense –less sugar, less fat, high in fibre and twice the amount of sustainable sources of fresh fish when compared to the Western diet. Whole foods that are low in
refined carbohydrates (processed sugary foods and drinks) combined with a healthy dose of locallysourced ingredients rich in fish, grains, fruits, berries, vegetables and lean protein. Red meat and animal fats are consumed very rarely.
The Nordic diet can draw on many similarities to the Mediterranean diet except that the Mediterranean diet is rich in olive oil and the Nordic diet emphasis the use of different types of ‘healthy’ monounsaturated fats mainly canola and rapeseed oil.
In theory the Nordic diet may help delay the onset of certain types of dementia such as vasculature dementia. There is an association between vasculature dementia and obesity. The Nordic diet was designed in 2004 to combat the growing levels of obesity in the Nordic countries. Being overweight increases your risk of high blood pressure, diabetes and cardiovascular disease. Over time, high blood pressure, diabetes and cardiovascular disease causes furring of the small blood vessels within the brain. This leads to a reduced blood supply to brain neurons. Overall brain function diminishes and your risk of vasculature dementia increases. Studies show that by maintaining a healthy weight (or BMI) reduces your risk of high blood pressure, diabetes and cardiovascular disease
thus preserving the function of your grey matter for much longer. A healthy diet, adequate exercise, and not smoking all play role in maintaining overall good cardiovascular health and brain function. Think what is good for the heart is also good for the brain!
There are precautions a person should take when switching diets. It’s important that you do not neglect your intake of key vitamins and minerals and run the risk of becoming deficient as this may lead to health implications in itself. If you do switch diets, it is necessary to do your research and find out which key nutrients may you may be at risk of lacking so that you can supplement these nutrients in other ways. A good example of this is when a person switches to a vegan or plant based diet. Good sources of vitamin B12 are found in meat and dairy products. People on a plant-based or vegan diet would need to be mindful of ensuring an adequate intake of vitamin B12 to avoid the risk of becoming deficient. I do recommend speaking to your local healthcare professional such as your doctor, nurse or pharmacist for further dietary advice when considering changing diets.
“The science behind the Nordic diet just makes sense”
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.
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.
FITNESS
Do You Need to Train to Failure
Few topics in the field of exercise are as controversial as training to failure. Views on the topic tend to be polarizing, with some fitness pros strongly advocating the need to go all-out for optimal muscle adaptations, and others claiming failure training not only isn’t necessary, but in fact may be detrimental to gains.
Who’s right?
Our recent systematic review and meta-analysis provides some answers on the topic, while at the same time raising many more questions. The paper is open access and thus free for all to read, but I think it’s essential to delve beyond the numbers to fully appreciate its practical implications. Here’s the scoop…
What We Did
We searched the current literature to locate all randomized control trial studies that directly compared measures of strength and hypertrophy when carried out to muscle failure versus not to failure. Only human studies with healthy subjects that had a minimum duration of six weeks were considered for inclusion; we excluded studies that used blood flow restriction resistance training or concurrent training interventions (e.g., combined resistance and aerobic training). We then carried out a random effects meta-analysis that pooled results of all included studies to quantify the effects of failure training on muscular adaptations. A subgroup analysis of training status, body-region, exercise selection and
training volume was performed to determine their potential influence on results.
What We Found
A total of 15 studies were identified that met inclusion criteria. A basic meta-analysis of pooled results found no statistical differences between training to failure versus stopping short of failure for both strength and hypertrophy outcomes; the trivial to small observed effect size differences between conditions in both outcomes (-0.09 and 0.22, respectively), suggest that any effects were of little practical meaningfulness.
Subgroup analysis showed a moderating effect of training volume on strength gains, whereby studies that did not equate volume favored non-failure training; the effect size differential was of a moderate magnitude (ES: –0.32). Alternatively, subgroup analysis found a moderating effect of training status on muscle growth, whereby trained individuals achieved a small hypertrophic benefit (ES = 0.15) from failure training.
What are the Practical Implications of Findings
On a general level, our meta-analysis indicates that training to failure isn’t necessary for maximizing muscular strength or hypertrophy. That said, numerous gaps in the literature preclude our ability to draw strong conclusions on the topic. The following points need to be considered when attempting to translate the research into individual program design:
● The choice doesn’t have to be binary: All failuretraining studies to date have employed designs where one group trains to failure in every set while the other group does not train to failure in every set. This doesn’t necessarily reflect real-world programming. Fact is, you don’t have to take all sets to (or not to) failure. Training to failure on each set ultimately tends to compromise volume load, which in turn may impair hypertrophic adaptations. Moreover, there is some evidence that continually training to failure across multiple sets brings about markers of overtraining, which in turn may negatively impact muscle-building capacity. There are numerous strategies to employ failure training in a program. For example, you can perhaps limit its use to the last set or two of an exercise…perhaps use it selectively on certain exercises (see below)…perhaps reserve its use for higher rep sets (see below)…perhaps periodize its implementation across workouts or training cycles (see below)…the possibilities are almost endless.
Thing is, no study has yet endeavored to study these possibilities, so all we have to go on at this point is anecdote and logical rationale.
● If not failure, then what is the appropriate set end point? : Assuming we take the results of the meta-analysis at face value and accept that training to failure isn’t obligatory for optimizing muscular adaptations, the ensuing question would be: “How close to failure do you need to train?” Unfortunately, there isn’t enough evidence to answer the question. Given that a muscle has to be sufficiently challenged to promote adaptation, we can logically make the case that at least some sets would need to be taken relatively close to failure. However, what value would that equate to in the repetitions in reserve (RIR) scale?
An RIR of 1? An RIR of 2? An RIR of 3…or more? And consistent with what was mentioned in the above bullet point, how does this play out across multiple sets of an exercise? At this point, there is considerable room for debate on the topic.
● Does training frequency enter into the equation? : Although controlled evidence is lacking, it logically follows that training to failure increases recovery time between sessions. Assuming so, it makes sense that those training with higher session frequencies (>3 or 4 sessions per week) may not be able to tolerate as much (or any?) failure training. A case can be made that failure training not only has recovery implications for the targeted muscle groups, but on the neuromuscular system as a whole. At this point no research has endeavored to investigate the need to manage the level of effort based on how often you train.
● Is the need to train to failure load-dependent? : It has been speculated that you must train (closer) to failure when using higher rep schemes, both to recruit and simulate fast twitch fibers. Despite this speculation, there is a paucity of controlled research on the topic. The evidence we currently do have appears to support that higher rep training requires a higher level of effort, but whether all-out failure is obligatory remains somewhat equivocal. It is also important to note that failure in low repetition training is brought about by neuromuscular factors whereas failure in high-rep training is brought about by peripheral factors; are these factors associated with mechanisms that may elicit different hypertrophic responses and, if so, would failure be a modifying variable in the response? And given that higher rep sets involve a higher perception of discomfort, is true “failure” actually reached by most lifters when training
with lighter loads before they simply give up due to the displeasure sensation? These questions require further investigation.
● What about training experience? : Our metaregression showed that failure training was more beneficial in those with resistance training experience compared to novice trainees. However, there are a couple of caveats to this finding. For one, the overall magnitude of effect of was relatively small (ES = 0.15), calling into question the practical meaningfulness of the finding. Moreover, as noted in the exclusion criteria, we excluded a study by Carroll et al. (that employed trained lifters), due to the fact that it had an aerobic training component as part of the design (research indicates that aerobic training can interfere with muscular adaptations, and the degree of interference may be more pronounced in trained lifters). However, whether the aerobic training component actually influenced results remains unclear. Had this study been included, the result favoring failure training for trained lifters would have been nullified. I’d also note that a recently published study was just published showing no benefit to failure training in trained men; the study came out after publication of our paper and thus was not included for analysis, but certainly would have further reduced the observed effect. With all this said, no study
to date has investigated failure training in highly trained lifters. It is conceivable that when lifters get increasingly closer to their genetic ceiling, a greater intensity of effort is required to achieve muscular gains. On the other hand, highly trained lifters also tend to be able to use heavier loads and are able to “dig deeper” to push the limits of failure training. Perhaps this means elite lifters should take fewer sets to failure because of the resultant neuromuscular stress on the body?
● Is age a consideration? : It is fairly well-established that recovery ability tends to decline as people age; all other things being equal, older lifters require more time to recuperate after a resistance training session compared to younger trainees. Given that failure training negatively impacts recovery, perhaps it should be employed more sparingly in this population? Unfortunately, there is scant research to date on the effects of failure training in older individuals, limiting our ability to draw strong conclusions on the topic.
● Does the type of exercise matter? : All exercises are not necessarily created equal when it comes to failure training. For example, taking sets of deadlifts or bent rows to failure can be highly taxing to the neuromuscular system. Alternatively, I’ve never heard anyone say they were crushed from going all-out on
cable lateral raises. Single vs multi-joint…free weight vs machine…upper vs lower body…each of these variables concerning exercise selection requires consideration when deciding on the level of effort to expend. Unfortunately, the literature to date has not endeavored to investigate the complexities of this topic.
Take-Home Conclusions:
So where does this leave us from a practical standpoint? As with most applied exercise-related topics, research can only provide general guidelines into application for program design. Hence, here is my evidence-based take on the topic that synthesizes the current research in combination with insights from personal experience.
First, muscular adaptation requires a stimulus that challenges the body beyond its present capacity. In novice lifters, this can be achieved stopping quite a ways away from failure; even cardio is sufficient to cause appreciable muscle growth in this population! As you gain training experience, the need to train closer to failure becomes increasingly more important. Although it’s difficult to provide specifics, I’d say that at least some sets need to be within a rep or so of volitional failure. I’d also speculate that for highly trained lifters (e.g. competitive bodybuilders), there is a need to take some sets to failure to optimize muscle-building. Along these lines, as you get older, failure training should be employed more sparingly to allow for adequate recovery.
Second, when failure training is warranted, it should be applied somewhat conservatively, erring on the side of caution. A good rule-of-thumb is to limit its use to the last set of a given exercise; other sets should employ an RIR of 1 to 3. Moreover, you may need to further limit failure training with higher frequency routines. Periodizing failure training is a viable option, whereby more sets are carried out to failure prior to a peaking phase, potentially followed by a tapering phase. I’d note that numerous research studies show robust strength and hypertrophic gains when multiple sets are carried out to failure over short-term interventions (~8 to 10 weeks); however, continuing to train in this fashion likely will bring about negative consequences (i.e. overtraining). Thus, alternating periods using very high levels of effort with reduced levels of effort potentially may promote supercompensation of gains without devolving into an overtrained state.
Third, failure training should be prioritized in single-
joint movements. These exercises induce less stress on the neuromuscular system, and thus don’t tax your recuperative abilities as much as multi-joint movements. Alternatively, limit the use of failure training on compound movements, particularly structural exercises using free weights (e.g. squats, bent rows, etc.). Machine-based exercises, in addition to being somewhat less taxing from a neuromuscular standpoint, provide a degree of safety when training to failure if you don’t have a spotter.
Finally and importantly, how all these considerations play out in practice will be specific to individual needs and abilities. Both genetic and lifestyle factors have a major role in program design. Ultimately, continued experimentation is required to optimize individual response over time.
by Brad Schoenfeld PhD, CSCS-D, CSPS-D, NSCA-CPT-D, FNSCA Full Professor in Exercise Science Graduate Program Director: Human Performance and Fitness CUNY Lehman College, Bronx, NY
Marathon training advice FITNESS
1. When people train for a marathon they often see it as a green light to eat as much as or anything they want and then gain body fat! It’s happened to me and many Women’s Running readers! What’s the best way to get the balance right so that you’ve got enough energy for the long runs without overdoing it?
The trick is to up your energy intake around your training. Your pre-training and post-training meals should be the largest of the day as these are the meals that are fuelling and refuelling your body for exercise. Then for your other meals throughout the day, have smaller meals with fewer calories so that you don’t overdo your energy intake when you don’t really require it.
2. When I was marathon training I thought about food a lot and had cravings. Could that have been because I was missing key nutrients or not eating enough?
Thinking about food when training for an endurance event is normal as you are utilising so much energy when training; it’s natural to think about food a lot as it’s the fuel source that is providing all of that energy.
Reducing cravings is most easily done by increasing leptin levels (the hormone released by fat cells that signals satiety). This can be done by focusing on sufficient protein intake from lean meats, fibre intake from grains, fruit and vegetables, and omega 3 intake from fresh fish such as salmon. This will all help to keep you full and reduce cravings, especially for sweet and salty foods.
3. For those who usually eat a low carb diet but increase their carbs to fuel long runs, are they likely to gain weight if their body isn’t used to so many carbs?
This is possible, but for marathon training it’s unlikely. The body only really fails to appropriately adjust to carbs if a really low (almost zero) carb diet has been followed for a prolonged period. This is because enzymes involved with carb metabolism are down regulated due to the absence of carbs and therefore a person’s metabolic efficiency (ability to metabolise certain substrates; in this case carbs) is reduced, resulting in the storage of carbs as fat tissue. However, when exposed to an extremely energy draining stress
(i.e. marathon training), the body will utilise whatever carbs it has available and failing that will efficiently tap into fat tissue to fuel energy. Therefore, a gain in bodyweight when undergoing marathon training is highly unlikely; in fact, most endurance athletes actually struggle to maintain their bodyweight when training for long distance events.
4. Some people think marathon training is a good way to lose weight but I’d personally say it’s not the time to think about dieting. What are your views on that?
Marathon training and weight loss pretty much go hand in hand. Due to the immense energy requirements of training for a marathon, the body is forced to utilise fat stores for energy at certain points during training sessions as there is only so much energy muscle glycogen can provide, even when fully saturated prior to training. I wouldn’t think about losing weight when training for a marathon as it is certainly not the time to be restricting calories, otherwise you’ll never even make it to the marathon itself.
5. As a general rule of thumb, roughly how much
should a person increase calories by when marathon training each day?
Obviously everyone is different when it comes to nutritional requirements for any sporting event. But as a very general rule, multiply your bodyweight in pounds (lbs) by 25 to get a rough idea of the caloric requirement to sufficiently meet the energy demands of training.
6. For the longest runs of between 18-21 miles, how many extra calories should the person consume the night before?
There is no necessary need to hugely increase calories the night before and long run, so long as overall daily caloric intake is adequate to meet daily energy expenditure. Focus on prioritising complex, low GI carbs the night before a big run as this is the meal in which the majority of your energy will come from, especially if the run is performed early the next morning. Adding loads of extra calories at this point can be quite pointless as muscles can only store so much glycogen (400-500g) and therefore once they’re fully saturated, any excess carbs will just be stored as fat tissue. The key here is to sufficiently saturate muscle glycogen with a high carb meal the night before. Then the next day during the run, regularly take on a fast acting, high GI carbs in the form of sports drinks in order to continuously have carbs available for energy to sustain a certain pace throughout the run.
7. Do you have any other advice on getting food intake and good quality nutrition right when marathon training?
Firstly, focus on loading carbs around training when they are needed for energy; with complex, low GI carbs being eaten around 2-3 hours pre-training for performance (e.g. brown rice, wholemeal pasta, wholemeal bread, oats etc.) and then simple, high GI carbs taken in within 2 hours of finishing training for recovery (white rice, sugary cereals, white bread etc.).
Secondly, don’t neglect protein! It’s essential for all sports and if it’s overlooked, then there will be a huge drop in performance, and ability to recover from training will also be impaired.
Finally, get your micronutrients in! Make sure you eat a plethora of fresh fruit and vegetables as one of the biggest threats to marathon runners is illness forcing them to lose training time or even pull out of the race. Immune function is essential for marathon training as the body takes a battering from all the stress involved and as a result the immune system is weakened; increasing susceptibility of illness and injury. Ensuring sufficient vitamin and mineral intake will help to combat this.
by Kim Ingleby Mind & Body Coach, Journalist & Published Author
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
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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.
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®
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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.
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
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
RECIPES
JAZZ Apple, Oat & Nut Bars
TOTALNRG TIPS
JAZZ Apple, Oat & Nut
Bars are the perfect little breakfast or snack!
JAZZ Apple, Oat & Nut Bars
Ingredients
● 1 cup Medjool dates (soaked in water and roughly chopped)
● 1 cup cashews
● 1/2 cup oats
● 1 JAZZ apple (diced into small pieces and baked on the lowest oven setting for 30 mins or use a dehydrator)
● 1/4 cup Peanut Butter
● 1/4 cup Agave Syrup
Method
Add all the ingredients to a food processor and blend
Press down into your biscuit moulds and refrigerate overnight.
Cut into bars and enjoy!
#OATBENEFITS
Oats are one of the most commonly-produced cereals in the UK, and are a low-cost, nutritious and surprisingly versatile food. Not just for breakfast, they’re an ideal ingredient for meals and snacks throughout the day. Find out about the variety of oats available, the differences between them, and their impressive nutrition and health credentials.
Oats main claim to fame is their fibre content. A 40g bowl of rolled oats contains around 3g of fibre. Oats are a good source of a soluble fibre called beta-glucan, which gives oats their main health benefits. Oats also contain some insoluble fibre such as cellulose and lignin, which are important for gut health.
Oats are a good source of protein. They contain more than most other grains – a 40g serving of rolled oats contains 4.8g protein. This typically equates to around 10% of the daily protein needs for most women and 8% for most men, and can be bumped up further by using skimmed or soya milk and topping with chopped nuts.
Oats contain essential vitamins and minerals, including manganese, phosphorus, magnesium, iron, zinc, selenium and several B vitamins.
Oats contain certain antioxidants which are thought to have further benefits for health.
Vagal Toning How to Calm Your Nervous System & Improve Gut Health by Lauren Vaknine
You may have heard the term Vagus Nerve being thrown about recently and you might be wondering what it is and why you need to know about it.
The Vagus nerve (not Vegas – that’s a different kind of nerve ) is one of our most important assets when it comes to health and life optimisation, because essentially, it’s what controls and regulates the nervous system, and you know how passionate I am about nervous system regulation!
What is the Vagus Nerve?
Our bodies carry trillions of nerves that carry messages to different parts of the body, enabling us to use all the parts of our bodies that we need to at any given time.
At the back of the brain we have 12 pairs of nerves –cranial nerves – which transmit information between the brain and other parts of the body. The vagus nerve is the longest of these cranial nerves and begins in the brainstem. The vagus nerve is made up of a complex
network of fibres that controls many of our organs such as the heart, lungs, digestive system and more.
What does the Vagus Nerve do for us?
The vagus nerve is essentially the nerve that regulates our autonomic nervous system, which means it pretty much controls our stress responses. It facilitates communication between the 2 branches of the autonomic nervous system – the sympathetic and parasympathetic nervous systems; the first being responsible for our “fight or flight” response during times of stress and trauma, and the second being our “rest and digest” state where we’re more relaxed. In order to maintain wellness, we want to be able to get ourselves into the parasympathetic state as much as possible.
Why? Well, when we’re predominantly in sympathetic state, the body is releasing more cortisol (the stress hormone) and too much cortisol can lead to lower immune function as well as be responsible for other long-term health concerns.
The vagus nerve is also what connects the gut to the brain (the gut-brain connection), and researchers have clearly shown that the brain is fed by the gut and vice versa.
Now you can see how the vagus nerve is responsible for all our stress responses and gut health, it’s easy to see why it’s so important to keep it activated!
What is Vagal Toning?
In the same way that we tone our muscles, we must be toning our vagus nerve – exercising it, if you like. The more regularly we consciously work to “tone” the vagus nerve, the calmer, more productive, more efficient and healthier we’ll be.
Vagal toning exercises
Breathwork
Simple diaphragmatic breathing takes the brain from sympathetic nervous state to parasympathetic, reducing cortisol levels instantly, enabling us to be more productive, have better focus and reduce stress. What I call “Balance Breathing” is a great way to start this. Simply breathe in through the nose for a count of 4, hold for 4, breath out the mouth for a count of 6, and hold for 4. Do this for 2 minutes at multiple points throughout the day to experience more calm
Conscious Movement
Engaging in somatic exercises (like the ones I recommend here), yoga, pilates, walking in nature and dancing can help with Vagus nerve activation
Singing, Humming, Chanting and Gargling
Because the branches of the vagus nerve pass through the muscles at the back of the throat as well as the ear canals, the vibration generated by activities such as singing, humming and loud gargling with water activate these branches and in turn are thought to stimulate the vagus nerve. These practices might not necessarily be appreciated by everyone else in your household but at least your vagus nerve will thank you for them!
Infrasonic stimulation using the Sensate
The Sensate is a highly intelligent piece of health tech that uses infrasonic vibrations to activate the vagus nerve, thereby calming the autonomic nervous system. The Sensate has undergone many studies and is thought now to be one of the foremost ways to activate the vagus nerve and reduce anxiety. It also works to
deepen meditation practice as a result of how it calms the autonomic nervous system. It connects with an app that plays hemispheric audios while you place the Sensate itself on your vagus nerve (over your sternum). I personally use it every night in bed while lying on my acupressure mat. You can get a 10% discount by using code LAUREN10 here.
Cold Exposure
Cold exposure can help stimulate the vagus nerve by triggering the mammalian diving reflex, an innate physiological response. This response activates the vagus nerve. The vagus nerve then sends a message to the brain that the body is in distress, which triggers the release of norepinephrine, a feel-good hormone. My advice is for women not to do this on or around their periods as cortisol levels could be higher, thereby triggering cortisol increase.
Yoga and meditation
Yoga helps to reduce resting heart rate, breathing patterns and allows stress levels to lower. For these reasons, yoga may help in increasing resiliency to life stressors and self-regulation, thus increasing vagal tone.
Laughing
When people laugh, the activity of the sympathetic nervous system tends to suppress, whereas the parasympathetic nervous system activity softens, expands, and relaxes. Laughter induces diaphragmatic movements that improve cardiac vagal tone by releasing anger and aggression and moving back into parasympathetic state.
Exercise
According to a study, exercising and moving your body can impact your vagus nerve. You can improve your heart rate variability and vagus nerve activity by engaging in interval and endurance training. Exercise reduces sympathetic nervous system activity and regulates the parasympathetic response to help you maintain a healthy balance between your respiratory and cardiovascular systems.
I hope this has inspired you to start focusing on your vagus nerve to improve all-round wellbeing!
by Lauren Vaknine Holistic health and life coach
The potential benefits of macronutrient tracking
Tracking your macros, can be a way of achieving different goals including:
● Lose stubborn fat
● Maintain lean muscle mass
● Keep your body satisfied
What is a macro?
“Macro” is short for macronutrient and there are three categories of nutrients you eat the most and provide you with most of your energy: protein, carbohydrates and fats. So when you’re counting your macros, you’re counting the grams of proteins, carbs or fat that you’re consuming.
Why do people count macros?
Keeping track of your macros can help you make (or plan to make) smart, healthy food choices. It’s similar to counting calories or points, but it takes the ideology one step further.
In the simplest terms, weight loss happens when you burn more calories than you consume. Macro counting helps you understand where those calories are coming from and how they affect your body. It also helps you
understand that not all calories are created equal.
For example, let’s say you have a calorie goal of 2,000 a day. One gram of protein is 4 calories. So if you eat 125 g of protein, you’re eating 500 calories from protein, leaving you 1,500 calories to split between your fat and carbs.
Sounds complicated, but can be worth it..
Macro counting is great because it’s not a one-size-fitsall plan. It’s commonly referred to as “flexible dieting” since you’re eating real foods without really depriving your body. Technically there are no “cheat” foods when you’re counting macros, it just means you have to move some macros around to make it fit. What is key is tailoring this meet your needs and the Bio-Synergy DNA test can provide you a personalised plan.
Counting macros can help you:
But just because you’re counting macros doesn’t mean you’re eating healthy and this is one of the downsides experts see in the flexible diet method. Technically, you could hit your macro goals without making healthy food choices.
There is no standard amount of macros a person should
eat. It is different from person to person and depends on your height, weight, activity level, age and your personal goals. Hitting you macros does not always mean that you will also be getting enough micro nutrients i.e. vitamins and minerals.
If you do decide to follow this plan, then follow these steps:
Then, it’s time to do some macro math, the guidance is that adults should try to get 10-35 percent of your calories from protein, 45-65 percent from carbs and 20-35 percent from fats. You can find macro-counting calculators online, take a Bio-Synergy DNA test to determine your numbers, or work with a registered dietitian who can use his or her expertise to guide you through the process.
As you progress, you’ll have to continue to adjust your macros based on your body weight & goals.
The tracking process may seem a bit daunting, so it’s a good idea to do some meal planning and prepping to help you stay on course.
by Nathan Kennedy Personal Trainer
Kale Salad with Pistachio-Crusted Chicken RECIPES
TOTALNRG TIPS
You could easily replace the chicken for salmon, pork or tofu.
Kale Salad with Pistachio-Crusted Chicken
With a JAZZ Apple honey mustard dressing.
Ingredients
For the Apple Honey Mustard dressing
● 1 JAZZ Apple, peeled, cored, and chopped
● 1 small shallot, peeled (optional)
● 60ml extra virgin olive oil
● 60g mayonnaise
● 2 tbsp Dijon mustard
● 1 tbsp wholegrain mustard
● 2 tbsp runny honey
● 1 tbsp apple cider vinegar
● Salt and pepper, to taste
Method
In a blender or food processor, combine the apple, shallot (if using), olive oil, mayonnaise, Dijon and wholegrain mustards, honey, and vinegar. Blend until smooth, then season with salt and pepper to taste and transfer to a small jar and chill in the fridge until ready to use.
Preheat the oven to 200 C/180 C fan/gas mark 6. Line a baking sheet with parchment paper. Add the pistachios and sea salt to a food processor and blitz to a fine crumb, then transfer to a large plate and set aside.
Mix together the Dijon mustard and honey and set aside.
Next, season the chicken with a sprinkling of salt and pepper, then brush each side with the honey mustard. Transfer one chicken thigh to the bowl with the pistachio coating and press into the crumb to coat the bottom. Flip over and repeat so the other side is fully coated as well, using your hands to sprinkle the crumb onto any bare spots and pressing it into the chicken to help it stick. Place the fully coated chicken thigh onto the baking sheet and repeat with the second steak. Discard the remaining pistachio crumb. Bake for 25-30 minutes until the chicken is cooked through and the juices run clear. Remove from the oven and transfer to a plate to cool for a few minutes before slicing into thin strips.
● 1 JAZZ Apple, cored and chopped into bite-size pieces
● 150g punnet blackberries
● 50g red cabbage, thinly sliced
● 75g goat’s cheese, crumbled
● Handful of fresh mint leaves, thinly sliced
● Handful alfalfa sprouts, to garnish (optional)
Method
Wash and dry the kale, then remove the stems and chop into bite size pieces. Place in a large mixing bowl and add the lemon juice, olive oil, and sea salt. Massage the kale with your hands for 2-3 minutes, scrunching the leaves and making sure each piece is well coated to help soften and break down the toughness.
Add the apple, blackberries, red cabbage, goat’s cheese, and most of the dressing, saving some to drizzle on top if you like. Toss everything together well. Transfer the salad to a serving bowl and top with the pistachio-crusted chicken, mint leaves, and alfalfa sprouts (if using). Drizzle with the remaining dressing and enjoy!
#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
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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.
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.
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.
WIN AN ACTION-PACKED TRIP TO PARIS
To celebrate the highly-anticipated release of KRAVEN THE HUNTER, we’re sending one pair of winners to Paris for the ultimate action-packed trip!
• Prove your superhuman strength and endurance like Kraven. with a series of challenges and missions to test your mettle!
• Put your reflexes to the test as you enter a freefall simulator, and challenge your coordination with an unforgettable indoor skydive!
• With a VR headset to wear, demonstrate superhuman bravery as scenes of the Alps flash past on your freefall adventure!
• Next, experience Kraven’s kinship with nature, and harness your agility and dexterity, as you take on 11 treetop rope challenges in the heart of the forest!
• Three nights’ luxury hotel accommodation - plus a three-course dinner and £250 spending money - completes this superhuman trip for two fearless adventure-hunters.
• There will also be 10 lucky runners up prizes each receiving an exclusive gift.
be
Gina’s Journey FITNESS
At the beginning of Gina’s journey she was 12.5st and now she is only 9.5st!
I need to add in that she’s been following my emergyLIFE key food focuses.
Drink more water
Ditch the crap
Do more exercise
Intermittent fast daily
Eat more protein
Earn your carbs
Portion control
Eat more colour / raw veg
Low Sugar > Not Low FAT
All the basics to introduce into a daily routine. I break each step down over a 6week period introducing them one by one, in the hope to create a better habit for LIFE rather than overwhelming clients with everything on day one!
Weight Loss Wonder
Weight Drop – 12st 5lb to 9st 5lbs
Dress Size Drop – 12 to 8
Total Loss – 3st lbs
Gina’s Diet Before
Breakfast: Toast or Bacon sandwich (white bread)
Lunch: Ham Baguette
Dinner: Pasta/ usually a heavy carb dinner
Snacks: Crisps. Chocolate bar every night with a cup or
Gina’s Diet After
Breakfast: if I have breakfast, it would be cereal. I mainly do intermittent fasting and that really works for me as I am hardly ever hungry in the mornings Lunch: Eggs on Sourdough or Bacon on Sourdough
Dinner: I still am a huge pasta lover, but I have massively cut down my portion sizes. Turkey mince in wraps.
Chicken and cous cous
Snacks: I very rarely snack now but if I do I tend to have breadsticks or crackers mainly because my children like them, so I have them at home.
Exercise Routine:
I do Emergy Bootcamp 3 times a week. I started off once a week and as my fitness as increased so have my sessions. I also walk may dog through the week.
Why I lost weight:
So, I could feel better about myself physically and mentally. I wanted to be stronger; after having 2 emergency c sections I had no core muscle at all and I didn’t want to let my body get to the state it did after having my first daughter 5 years ago. I wanted to feel proud of how I looked and comfortable in clothes again.
How I lost weight:
Emergy Bootcamp. That is literally my answer... it is all down to Emma and her ability to encourage and teach fitness and all-round healthy living...but still living and enjoying life!
How I kept it off :
Drinking more water, kept moving my body. Cut down my portion sizes. Intermittent fasting before I go to bootcamp and thinking about what I’m snacking and If I need it at all.
Why I feel fabulous:
I never expected to be able to look how I do now. I gave into the realization a long time ago the I was always going to have lots of cellulite around my tummy, that I was going
to always have big hips I kept telling myself it was just my shape now. Then I met some amazing mums at my daughter’s school who did this bootcamp and it looked like really good fun. I have never been into the gym so this seemed like something I could give a go!
It was the best message I sent asking for a trial. I have been every week and now 2-3 times a week and I love it. I laugh so much when I’m there I’m surrounded by inspiring women, who talk about their normal everyday problems and then we work out!! I feel fabulous not just because I feel stronger and healthier and that I now can fit back into my size 8 dresses, but because I have a whole new community of amazing women (and men) who I look forward to seeing and motivate me to be fit and strong in body and mind.
My weight loss tips:
Keep it simple, find what works for you what you enjoy and want to do. I want to go to Bootcamp and that’s why I do it, not because I feel like I have to exercise I do it because I love it. Water, lots of it! And Bio-Synergy Skinny Protein shakes.
Intermittent fasting seems to really work for me.
Cut down massively on white bread!
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.
The 4 Functional Exercises Fitness Enthusiasts Should Use To Gain Calisthenics Superpowers FITNESS
Calisthenics seems to be the buzz word in all the gyms lately, and it’s definitely what people are watching on Social Media.
The great thing about Calisthenics is that it has a low access level and the depth you can go to with it. From as little as a push up to as large as a planche, in every gym to every park, Calisthenics is the most versatile way of training and the best route to gain crazy Superpowers.
One of the most important Superpowers you will learn and take away from Calisthenics is COMPOUND CONTRACTION.
SUPERPOWER No.1
This is the ability to focus your mind to contract every muscle in your body simultaneously, the fastest and most efficient way to learn this is using an exercise we have all done before, but with a different approach, the Plank. Using the plank is a great way to get your body under full contraction at a low access level. To start learning Compound Contraction I use a technique I call the 3Bs.
THE 3Bs
The 3Bs is a way to get people focusing on the bigger muscle areas while subconsciously contracting all the smaller supporting muscles. The 3Bs stand for BACK, BELLY, BUM. An easy, simple way to remember to keep squeezing those areas while in the plank. The goal here isn’t to get the longest time but to make this compound contraction so intense you shorten your max time by making it harder to hold. This way you’re maximising your efforts and getting more bang for your buck.
SUPERPOWER No.2
In turn this leads us to the second Superpower you will acquire, which is Mind Control…. Not the mind control your thinking of but, conscious contraction, the ability to turn muscles on and off at will and without external hinging just by using your noggin. How this works is the neurological system will start to strengthen and the mind body connection will start to realise its full potential.
TRIMARY FOCUS!
Now you have gained these Superpowers there are 3 primary focal points that you must strengthen to build great Calisthenics foundations. This is what I call The Trimary Focus and they are:
Trunk – The core on a whole creating strength within that inner abdominal wall.
Straight Arm – Working on the tendon and ligament strength that link the shoulder girdle and the elbow joint.
Scapular – All those tendons and ligaments that join up from the shoulder and back which meet beneath the scapular that generates end range start and end strength creating great mobility.
Calisthenics can help you in other areas of life and fitness because of its versatility it can transition to assist in sports of all kind especially Martial Arts, Rugby, Climbing and more, and the functionality that it can create will help create more vitality in your lifestyle and allow you to live without physical restrictions.
So to help you become super powered Calisthenics Beasts I have put together some key exercises that you should be implementing right now to help with your transition to ultimate wellbeing:
Hollow body:
Lie on the floor facing up, make sure your focus is on keeping your lower back touching the floor at all times, keeping your arms and legs straight take your legs off the floor and raise your arms over your head in a boat shape |run through the 3Bs in your mind as a reminder to ensure you are in a compound contraction. Hold this position for time.
Pike to Planche:
Holding yourself in a high plank position contract through
your body creating a hollow body position and lean into your shoulders trying to get your hands in line with (or as close to) your hips as possible.
Lean for as long as you can at the peak point then sit back on your feet raising your hips slightly into a pike position still squeezing the core but taking pressure off the shoulder position. Repeat back into the Planche lean position for reps.
Scapular pulls:
Hanging off a straight bar take your full bodyweight into your hands and dead hang, start to pull with only your back ensuring you keep your elbows locked and arms straight generate tension throughout the whole body. Once you reach the top of this range hold at the top for around 4 counts. Then under control, slowly lower back to the dead hang. Repeat for reps.
Front Lever Cradle:
Hang off a straight bar, tuck your knees into your body and pull your tucked position up without bending your arms using compound contraction and a top range scapular pull. Stop and hold when your back is parallel with the floor. Hold position for time. When finished lower safely and under control back to the floor.
Implementing these 4 simple exercises will help you on your Calisthenics journey and allow you to realise the benefit of body weight in your usual training to assist your sport or lifestyle goals. I can guarantee that just this change will shift your strength and fitness to the next level.
Rich Hawkins Calisthenics coach
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.
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 Strawberry flavour, sugar free and vegan. 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 THERMOGEN 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.
BEST SELLERS
CUSTOMER FAVOURITES
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).
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.
NEW PRODUCTS
BIO-SYNERGY LEAN & GREEN MRP®
Plant-based, nutrient-packed meal replacement
224 KCAL | PROTEIN OF 17.21G | VITAMINS & MINERALS | VITAMIN B12
This vegan-friendly shake is crafted from high-quality plant proteins and natural ingredients, making it perfect for anyone looking to maintain or achieve a lean physique while ensuring they get balanced, wholesome nutrition.
DIRECTIONS
Mix two scoops (60g) with 200-300ml of water, almond milk, or your preferred plant-based milk alternative. Shake well and enjoy as a meal replacement once or twice a day to support your weight management and nutritional goals.
This meal replacement shake is designed to help you maintain a healthy diet without compromising on taste or nutrition. With over 11g of high-quality protein per serving and only 218 calories, it’s perfect for those looking to manage their weight effectively.
DIRECTIONS
2kg
Mix two scoops (60g) with 200-300ml of water, skimmed milk, or your preferred milk alternative. Shake well and enjoy as a meal replacement once or twice a day to support your weight management goals.
BIO-SYNERGY
CREATINE BOOST EFFERVESCENT
Providing energy, hydration and a cognitive boost
CREATINE & ELECTROLYTES | SODIUM | ORANGE FLAVOUR
If you’re aiming to enhance your workouts and support muscle performance, Creatine Boost Effervescent is here to give you that extra edge. Convenient and delicious, this effervescent creatine formula is designed to fuel high-intensity exercise, ensuring your muscles are ready for anything.
DIRECTIONS
Simply drop one tablet into 250-500ml of water and let it dissolve. Take it before or after your workout to maximise your performance and recovery. Do not exceed the recommended daily dose.
BIO-SYNERGY ELECTRO-LITE
Stay Hydrated and Energised
SODIUM | ELECTROLYTES AND VITAMINS | MAGNESIUM | POTASSIUM
Essential Electrolytes: Packed with sodium, potassium, calcium, and magnesium to support hydration and replenish lost electrolytes during exercise or hot weather. Supports Recovery and Performance: The right balance of minerals and vitamins helps reduce muscle fatigue, supports faster recovery, and ensures optimal performance. Vitamins for Well-being: Includes Vitamin C, D, and B12 to boost immunity, support bone health, and maintain energy levels throughout the day. Zero Sugar, Zero Fat: A healthy, clean way to stay hydrated without adding unnecessary calories. Delicious Flavour: The mixed berry taste is refreshing and enjoyable, making it easier to stay hydrated. Easy and Convenient: Just drop a tablet in water, let it dissolve, and you’re good to go—perfect for on-the-go hydration.
DIRECTIONS
Dissolve one tablet in 250-500ml of water and consume when you feel dehydrated or after exercise. For optimal hydration, you can use Electro-Lite during long workouts or throughout your day. Do not exceed the recommended daily dose. x20
History Maker First British Female Summer Winter Olympian
Life after sport..
transitioning into work life from being a busy bee, or in my case an elite athlete and how you can maintain fitness while doing this; I’ve done about 3 sessions since then… so you can kind of guess where this is going.
About 9 months ago I was hurtling myself down a very icy, very cold bobsleigh track and making British history while doing it, however my life looks a lot less than historical right now and I guess the reality slap of retiring out of sport or at least transitioning into a new area in life, comes with it’s obvious challenges.
The first one is something we ALL relate to. Just finding the time.
I’ve always worked while training, most of my career for as many years as I can remember, because being a self -funded athlete and I guess ‘non-professional’ I had to find a way to sustain my financial demands, while being on season for 4-5 months out of the year with very little additional help or way of sponsorship and funding.
Having finished sport, on the biggest stage of the world, I found myself in an extremely fortunate position of being offered a job within a very high profiled organisation doing something that was completely new to me.
Going from voluntary sector work, mentoring young people, being here, there, and everywhere; a different school, talking to different people every day for weeks on end, sometimes in 2 or 3 different places in the day, travelling hundreds of miles a day to ‘WFH’ (working from home) in front of a screen, for 8 hours a day was a transition.
A very welcomed one in the beginning, because when you overly busy yourself, you can often find that you need time to pause.
Being an athlete or someone always on the go, always training, always moving and fitting things in can be a breath of fresh air. Adhering to a real stable structure of having something to do between the hours of 9-5 and then using the remaining time as you wish, was something that I personally welcomed at the time, just to give me some stability and bring me back into some routine.
It also meant that I was stationary for long periods of time.
Being in the back of a bobsleigh you experience 5-6 G forces on your spine down even the nicest of tracks, which is a lot of compression on your back. Yet, nothing beats the compression of sitting in front of a computer desk for 8 hours of the day.
I found the immobility and the change of mobility in my
body, just incredible and not in a positive way. This was just because I wasn’t having that time to move around as much and I wasn’t taking breaks (as I should have been) and creating those real healthy working habits. It meant that my body being so dormant for such periods of time was detrimental to not only my physical but my mental wellbeing.
Initially I was still able to train for a sustained period, even with my new work-life balance, so I decided to take up more of one of my passions in coaching and started my own athletic group, which had been put on hold for 2 years because of my demands elsewhere in my life.
Coaching was very welcomed surprise because it allowed me to add in time where I would train also and inspired me to keep that going.
In the start of summer, I trained consistently and well but got to a place where my body didn’t really appreciate what I was doing, after coming straight from an Olympic Games to pretty much continuing training, just really enforced that I needed to have a break as I suffered a minor injury that took me away from training for 2 months.
This followed by a holiday and developing covid off the plane meant that for at least an additional 5 weeks of doing absolutely nothing I was now in an enforced break and realised that was probably going to have to get back on this horse at some point.
So how do I keep fit?
Keeping fit has been a lifestyle for me, for as long as I could remember, but it was always purposeful and intentional. Having no real absolute performance goals to work towards meant that had to strategically change my mindset towards the idea of working out, but it also meant that it opened the doors to other things.
Reset goals
I started focusing on the things that I wanted to do and challenge myself in.
Taking up a new skill was one of them. I started a new skill in the summer and tried a new event to challenge my body in different ways because it really responds to versatility and variability, especially having trained for 20 years. Knowing what your body needs, likes, and then wants is key to setting appropriate goals for it.
My body adapts to anything very quickly, with means I must always keep her guessing just so she can give me maximum output.
I also keep fit by being consistent
This has been a real faux par in the recent months, because as mentioned, it has been quite hard to find the time, when you’re devoting 40hrs of your week working, and then 16hrs
of that coaching, there weren’t many additional hours left to put some consistent work in. You could be waking up at 5am and getting that workout done, I just know I’m not going to do that which means I have to find other ways to get training in and keep it a constant appearance in my schedule.
Consistency over quality.
Set a plan
I know there are certain days and times that I can train. I set those days and times as my training slots and I try my best to absolutely stick to them. Of course, life just gets in the way however knowing I have the plan there, gives me structure and it provides intention to go and do what has been set, in some way.
Bearing in mind, I’m not working out as much as I did before, which means my appetite is nowhere near as high as it was doing bobsleigh when I was burning 2500-3000 calories a day, moving sleds, lifting weights, in high altitude conditions. It means that now I’m not really burning much of anything and sometimes then just having one meal a day which isn’t totally healthy for my wellbeing.
I also keep fit by making meals a priority in my life. Making sure my breakfast routine is there, my lunch routine is there and a snack before coaching or working out before having dinner when I get home allows me to keep up the nutritional element to my training.
The number one thing I do in managing to keep fit is really in my mind. I adapted my mindset to chill out, to not overthink or stress out over this process.
Your fitness goals, your workout goals, your performance goals, anything to do with you having a healthy, body, mind, soul etc is all very personal. It is greatly determined by how you want to be. For me that means not over analysing it, not overthinking it and doing exactly what I want, when I want, within structured reason.
Because if I leave myself, do it completely open and free, with no plan, goal, or commitment, nothing will ever get done.
Set plan
Differ the training
Eat well
Do you.
By Montell Douglas OLY
British Female Summer Winter Olympian
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® REVITALISE
The ultimate rehydration for sporty women COMPLETE VITAMIN COMPLEX | QUALITY CARBS | DELICIOUS HYDRATING DRINK
With a complete collection of vitamin C, K, B6 and B12, Calcium, Sodium, Potassium and Magnesium, Revitalise delivers so much morethan plain water.These vitamins play vital roles in efficient energy metabolism, and also help safeguard bones and sensitive muscle tissues. So, sip when you sweat and Revitalise will help ensure you never have to stop.
DIRECTIONS
For optimal results, take two or three servings of Active Woman® Revitalise per day with 250-300ml of juice or 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.
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
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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.
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.
Product Reviews PRODUCTS
Joby Wavo Air
The Joby Wavo Air microphone system is a game-changer for fitness influencers and trainers who want professional-quality audio on the go. Compact and wireless, it’s easy to attach and carry, capturing clear sound even in dynamic workout environments. Whether filming a HIIT class or shooting form tutorials, the Wavo Air enhances your content quality and keeps your audience engaged.
MIXX Sports Charge 2 Earpods
The MIXX Sports Charge 2 Earpods are an affordable yet high-quality choice for fitness enthusiasts. With a secure fit and sweat-resistant design, they’re ideal for intense workouts. The sound quality is impressive for the price, with deep bass to keep you motivated. The 5-hour battery life and quick charge capability ensure they’re ready whenever you are. mixx-audio.com
Menkind Mini-Massage Gun
Compact yet powerful, the Menkind Mini-Massage Gun is a convenient recovery tool for post-workout soreness. Its portability means you can easily store it in your gym bag, and the multiple intensity settings let you customize it to your needs. This minimassage gun is excellent for easing muscle tension and maintaining flexibility after tough workouts.
menkind.co.uk
Tower 5-in-1 Airfryer
The Towr 5-in-1 Airfryer is a versatile addition to any fitness-focused kitchen. With options to bake, grill, fry, and roast, it helps you prepare healthy, low-oil meals quickly. Ideal for meal prep, it’s easy to use and even easier to clean, making it a valuable tool for those focused on a balanced diet and healthy cooking habits. towerhousewares.co.uk
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.
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Bio-Synergy is an independent company that is run by the founder and team of dedicated lovers of all things fitness.
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Bio-Synergy has received endorsements from many of the world’s leading athletes and sports governing bodies, but have NEVER paid for them.
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Bio-Synergy has developed many products that are now considered industry norms, such firsts include Creatine capsules, All in Ones and Pre-workouts.
