Total NRG - issue 20

The Health, Fitness and Lifestyle magazine from the experts at Bio-Synergy. £2.50

Dwain Chambers Mount Everest

Exclusive interview with Dwain Chambers

Hannah Rankin

Like on Earth

We talk to Hari Budha Magara double amputee determined to climb Everest

We speak to pro boxer and musician Hannah Rankin

Maintaining the health and performance of astronauts TRAINING // RECIPES // INSPIRATION // ADVICE & INTERVIEWS

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 year in review:

• Bio-Synergy launches smart vending machine

• Winner of Lux Life’s most innovative sports nutrition brand

• Whey Hey Elite - Men’s Health top protein powders

• Active Woman Activate - best protein powders Evening Standard

• UK’s most innovative sports nutrition brand - Health & Beauty awards

• Whey Hey - Yahoo Sport best proteins for building muscle

• SME Awards UK’s most authentic sports nutrition brand

• Team GB Lionesses - choose Bio-Synergy

• Food Tech Challengers - Bio-Synergy DNA makes the Top 10

• Whey Hey - Men’s Health top protein powders for building muscle

• Best Supplement Brand 2022/2023 - Global Awards

• Top Sante must have - Bio-Synergy DNA kit

• Lean & Green, best vegan protein - Daily Telegraph

• FT - best tech to help you live longer & better Bio-Synergy DNA & Epigenetics kit

• Lean & Green, best vegan protein - Evening Standard

• Bio-Synergy achieved B-Corp Status

• Bio-Synergy partners with UK Space Agency

Healthy Body, Healthy Mind

Former competitive swimmer Mark Foster has teamed up with some friends and launched FitSteps, a new energetic dance class to encourage all ages and abilities to become active. He tells us why it’s suitable for everyone… even those who aren’t gym-goers.

Getting out of your head and into your body is a good thing. My message where exercise is concerned, is simple – stop thinking and start doing.

Not only do we look better when we’re active – we also feel better. But it’s more than that. Exercise offers social benefits and a sense of belonging and can also connect us to others.

In short, we all need a reason to get up, go out and do something that makes us feel good. Movement will make us feel better but social interaction is also key.

It’s human nature to search for belonging. From our first day at school and well into adulthood, we gravitate toward those who reflect the kind of qualities we admire. To say we are looking for “our tribe” means that we are looking for people who share commonalities or possess the traits we aspire to adapt. Whether it’s a family or community, our tribe is important because it reflects our values while simultaneously satisfying our need for companionship.

Let me illustrate my point. I was asked take part in popular TV dance show, Strictly. It was an honour to be asked but I was very much out of my comfort zone. It meant trying something new. For me, dancing in front of

anyone (sober) feels embarrassing. Imagine feeling that way and doing it in front of 14 million people!

But from this experience came an idea of wanting get people fit and healthy but I didn’t know how that would look. I realised some people don’t like swimming, going to the gym or cycling, but I knew that so many people loved this show, from kids to parents to grandparents.

So, I spoke to a couple of the pros I met and became friends with. They put the steps to the music, and we created FitSteps. What is it? FitSteps is a dance fitness program you can do online on your own at home or with a group of friends.

I just saw it as a way of getting people moving, getting them fit... But it’s much more... we created a movement, a community. There are 100s of things people can do, my point is trying things and find something you enjoy and people you enjoy being around.

Sometimes simply thinking about something isn’t enough to know whether or not you’ll actually enjoy it. Do something out of your comfort zone, join the local choir, running club, pub quiz team etc. In doing so, you’ll meet others who share at least one similar interest. You’ll also learn what it is you like and don’t like and be able to narrow down the list of things and types of people you want to make space for.

There is a group of people down by me in Leigh on sea called the Blue tits. They are a group of outdoor swimmers. Now I just saw these ‘crazy’ people that swim in the sea outside my house most days of the year... yep all the way through the winter too! I was intrigued, so I asked why they did it. The answer was a resounding sense of belonging and doing something that made them feel good – these people come from all walks of life, and all do different things, but they found something in common, something that bonded them. There are over 100,000 blue tits worldwide now and it only started in 2014.... and to answer the question... yes I joined and have been for a few swims with the group... and yes it’s cold, or should I say, “not as warm as I want it to be” got to stay positive...

The last few years have been difficult for everyone, and we are now so much more aware of our mental health, and what that means.

My advice is to try to create new healthy habits. Try new things and meet new people.... get out of your head and into your body, that’s the way we grow. Be happy.

More Information you can find more info on FitSteps at https://fitsteps.co.uk/

by Mark Foster Olympic and World Championship Swimmer

ESSENTIALS

BIO-SYNERGY VITAMIN C®

Boost & Protect

HIGH STRENGTH | DAILY DOSE | VEGAN

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

DIRECTIONS

Take one capsule a day with water.

BIO-SYNERGY VITAMIN D3®

Improved Immune System

HIGH STRENGTH | DAILY DOSE | VEGAN

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

DIRECTIONS

Take one capsule a day with water.

BIO-SYNERGY IMMUNE BOOST®

Ultimate Immune Booster

PATENTED BIO IMMUNO BLEND | 200 % RDA | 500% RDA ZINC | VEGAN

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

DIRECTIONS

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

Bio-Synergy Whey Hey Elite®

Informed Sports Certified Product

DELICIOUSLY SMOOTH WHEY SHAKE | 21.4G PROTEIN | 4.8G BCAAS

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. 1000g

PROTEIN SHAKES

BIO-SYNERGY WHEY BETTER®

The UK’s most powerful protein

92% PROTEIN | 6.8G BCAAS | B-VITAMINS | 0 CARBS | 0 FAT

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

2.25kg

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®

The delicious protein powerhouse

21.4G PROTEIN | 4.8G BCAAS | 1.7G FAT | 100% NATURAL AND GLUTEN FREE

If you’re pushing yourself hard in your sport, Whey Hey® is the protein punch your muscles need to recover and grow. With 21.4g protein per serving and 4.8g BCAAs, it’s an exceptionally good quality source of whey protein. What’s more, Whey Hey® is probably the UK’s first 100% natural whey powder made from all natural flavourings, colourings, sweeteners and ingredients. It’s also absolutely delicious and available in decadent Coconut and Brazilian Coffee, refreshing Watermelon as well as Peanut – great after you’ve worked up a sweat. Best of all, Whey Hey® gives you incredible value for money. In other words, it’s the perfect all-rounder. So, whatever your sport, whatever your goals, Whey Hey® is the delicious, value-for-money answer to your protein needs. Many top magazines agree, with Men’s Health and Your Fitness giving Whey Hey® excellent reviews.

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.

100% natural alleregen free vegan protein

NO HEMP OR SOYA | OVER 21G PROTEIN | 2.8G BCAAS

Get the results you’re dreaming of with Lean & Green® – one of the most powerful vegan proteins you’ll find anywhere. Our unique formula packs in 22g protein per 30g serving with no sugar and just 2.3g fat. Lean & Green® is developed from the highest quality natural ingredients, which include pea protein isolate and brown rice protein. Unlike most other vegan proteins on the market, Lean & Green® is entirely free from soya and hemp, with no gluten and dairy too. We’ve added L-glutamine for its ‘must-have’ amino acid profile, while pea, buckwheat and brown rice proteins are included for their unique flavour and quality protein content. We’re not the only ones who think it’s great. Leading magazines including Women’s Health give it rave reviews for effectiveness and flavor. It’s also been Informed-Sport tested and approved for competitive athletes. So, whatever your sport, however far you push your body, Lean & Green® is the perfect partner to support your muscle growth and recovery.

908g

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. 700g

RASPBERRY STRAWBERRY CHOCOLATE VANILLA

BANANA CHOC MINT BANOFFEE

BUTTERSCOTCH CHOC MINT PEANUT

BIO-SYNERGY LEAN & GREEN®

Key reasons why you need to eat more protein

Why protein is so important and how it can help enhance your day-to-day life. Read on to learn more about the power of protein! Words: Dr Gary Bartlett, NHS Doctor, Team GB snowboarder and Bio-Synergy ambassador

Protein is an essential macronutrient for our bodies, but many of us don’t get enough in our daily diets! Not only does it help us feel full longer, but it also helps build and repair muscles – something that can be achieved no matter what stage of life you’re at. Whether you’re looking to boost your workout performance or just improve your overall health, the benefits of eating protein are undeniable. Why protein is so important and how it can help enhance your daily life. Read on to learn more about the power of protein!

Firstly, by replacing carbs and fat with protein, you reduce hunger and boost fullness. Less hunger is the main reason why protein helps you lose weight. It can make you eat fewer calories as you’re feeling full. Let’s look at some other benefits of protein consumption and also how much we need.

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

The benefits of protein

1. It fills you up and saves calories

Protein is important because it helps you feel fuller longer. If this happens over the course of multiple days your calorie savings can help with weight loss.

In one study in men with obesity, consuming 25% of calories from protein increased feelings of fullness, as well as reduced late-night snacking desires and obsessive thoughts about food by 50% and 60%, respectively.

2. It curbs carb highs and lows

Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and ward off future cravings.

In another 12-week study, women who increased their protein intake to 30% of calories ate 441 fewer calories per day and lost 11 pounds (5 kg) by simply adding more protein to their diet.

3. It consumes more of your energy

The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two.

4. It fuels fat burning

Having adequate protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.

Consuming 25–30% of your total daily calories from protein has been shown to boost metabolism by up to 80–100 calories per day, compared with lower protein diet. https://pubmed.ncbi.nlm.nih.gov/19640952/

In another study, a modest increase in protein from 15% to 18% of calories reduced the amount of fat people regained after weight loss by 50%!

5. It promotes muscle repair and growth

Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial.

The benefit of using a protein powder is that whilst it can help you to lose weight, it also helps to build and maintain lean muscle mass.

Evidence suggests that eating protein can increase the number of calories you burn by boosting your

metabolic rate (calories out) and reducing your appetite (calories in).

Using a good quality protein powder such as Bio-Synergy Skinny Protein daily can help with weight loss if used correctly, along with consuming a healthy, well-balanced diet.

Protein is considered the most hunger-reducing macronutrient and using it as a meal replacementsuch as having a protein smoothie for breakfast or a protein shake throughout the day - can minimise your cravings and need for snacks quite significantly. The benefit of using a protein powder is that while it can help you to lose weight, it also helps to build and maintain lean muscle mass.

by Dr Gary Bartlet NHS Doctor & Team GB Snowboarder

PROTEIN

Everyone knows that protein is important for building and repairing muscle fibres after exercise, but proteins in the body have thousands of other essential roles.

So why not have a look at our protein range to find the right product for your needs.

bio-synergy.uk/product-category/protein/

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.

READY TO MAKEITHAPPEN CHECK OUT OUR PERFORMANCE RANGE

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. 500g

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.

DIRECTIONS

Take three capsules with water before training and three directly after. Do not exceed recommended daily dose.

BIO-SYNERGY POWER BEET®

For performance and endurance athletes

RICH SOURCE OF NITRATES | INCREASES STAMINA | DELAYS FATIGUE | ANTIOXIDANTS

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

DIRECTIONS

Take one capsule, three times a day regular intervals with water. Do not exceed recommended daily dose. x60

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.

I was hesitant to go back into sport

We talk to former sprinter and now coach Dwain Chambers, who openly shares his experiences and tells us about appearing on Celebrity SAS.

Track sprinter Dwain Chambers, originally from London, is one of the fastest 100 metre sprinters in athletics history and has won over 30 medals. He is the European record holder for the 60 metres and 4×100 metres relay events.

Chambers received a two-year athletics ban in 2003 after testing positive for a banned performanceenhancing drug.

Having learned from his experience, he now is now coaching children to nurture a new generation of young athletes. He previously appeared on Celebrity SAS: Who Dares Wins, in which he sustained a chest injury and passed a gruelling tightrope walking challenge above a ravine.

He talks about what motivates him these days and why it’s good to push out of your comfort zone…

DH: We’ve known about you for many years. What’s really exciting is what you’re doing now – using all your experience and skills to bring through the next generation of talent.

DC: It’s funny because I did try other things. But it wasn’t natural. Anytime you come up with an environment where you have been established in for a fair amount of time, and then you’ve got something new is foreign. There was some form of resistance from my part.

Obviously, I’m a sportsman trying to get job. It just didn’t sit well with me. But what was natural to me was sport. And as much as I rejected it because of what I’d gone through based on my own actions, I was hesitant to go back into sport, thinking that okay, the sport’s done this to me, but equally it was what I’ve done to the sport.

Once I got my head around the fact that what happened were my actions and nobody else’s I had to turn it on its head and think, ‘How can I put back? Do I want to put back? What am I going to put back?’ This was a conversation I had to have with my wife, she’s like, ‘It’s what you do – it’s what you know. Because, like it or not, you’ve lived life on both sides of the coin. There’s nobody else out there that has. And if parents are going to trust somebody who has been there, done it, and can guide them in a positive direction, this is you’. I thought, ‘Okay, I’ll give it a try’. And here I am today talking to you about it.

DH: What has been the biggest challenge and what has changed since you were a teenager?

DC: I think there’s a lot more science involved. Science for good and bad, because sometimes it can be paralysis by analysis. Sometimes, I think there are a lot of the old school coaches who have dealt with athletes that successful and run really well with no science. And then we have some coaches who are new school who haven’t come from the old school graph, who rely heavily on science. I’m a mixture of both. Science plays a great deal in how we can monitor athletes’ recovery, because I think our generation overtrained, but we were different beasts.

I also notice young athletes in my era, who played out a lot more in the summer. We were more robust. We were climbing trees; we were outside all summer for hours on end. So, our durability or sustainability was far superior. Youngsters in this generation, they don’t play a lot. They bail out (from challenges). I think it’s important that you push yourself to know your limitation.

I’m a little bit on the fence. I tried to push my kids but equally I try not to push my kids too far down one way or the other way, because then they won’t ever do it again. I’ve seen kids fall victim of that.

DH: Do you think there’s a fine line between somebody’s ability and then actually fulfilling their potential?

DC: Good question. Athletics is a hard one because we have a lot of kids who have great ability and not to disrespect them, but we have a lot of coaches who get blessed with kids with ability that don’t know how to manage them. Equally we have a lot of coaches who have great skills. You got to train a hell of a long time.

DH: Do you find that the kids are very self-motivated? Or is it the parents pushing them?

DC: I think it’s combination of both. Some kids are really motivated. And they don’t have the parents to support them because they’re busy working, because it’s that’s the way life is right now. But equally, a lot of parents are pushing their kids because they want to give them a chance to be better than they were. Some parents are living their life with their children. I do it because I want

my kids to be able to fly and see the world. I was pretty fortunate.

DH: What does the future hold for you and British athletics? Do you think we’ve got a lot of talent coming through?

DC: I think in order for athletics to push and be as dominant as it once was and why it was dominant was because we had a lot of rivalries. We had the rivalry between Linford Christie and Carl Lewis.

I think we can get some good marketing surrounding athletes would be useful. So that’s a slight reach out to somebody in marketing who can get in touch. I would really like to know how we can make athletics more entertaining. Add some excitement to it. If we can make it something that’s more frequent on a Saturday, just as frequent as football, and it becomes more interesting, then we can build up personalities. It would be good to sit around a table. Just get some ideas from people who are established in marketing. Yeah, just offer some ideas.

DH: What plans have you got for 2023?

DC: I’ll go for the Masters world record in 100 metres.

chambersforsport.com

@dwainchambers

INTERVIEW

I grew up doing martial arts

Doing martial arts is impressive but actor David Cheung also does all of his own stunts. Find out what he’s been up to and how he gets fit for his movie roles…

David Cheung is an actor who appears in the Andor Star Wars series showing on Disney+, which is the prequel to the Star Wars spin-off film Rogue One. David plays West 2, a member of the Pre-Mor Enforcement or corporate tactical force (West Team), who is sent on a mission to Ferrix in Tac pods to track down Cassian Andor.

He is widely respected for performing all of his own stunts and is qualified in six disciplines, including rally racing, a PADI diver master and a SPA rock climbing instructor and he has a black belt in martial arts. David trains hard to get fit for his roles and tailors his training to suit his movies.

David is also among an elite few hundred people in the world to be accepted as a member of the British Stunt Register. He was also the face of Gillette Asia Blue for three years and was the Chinese James Bond in Guy Ritchie’s Ted Baker Selfridges Fashion Campaign.

We spoke to him about doing his own stunts, getting fit for key roles and his future plans.

DH: How did you get into acting and doing stunts?

DC: I grew up doing martial arts. My grandad was a Kung Fu teacher and would teach me Kung Fu in the backyard. I took the emotional side more seriously in my teens, and then I attended a casting. I basically auditioned and got picked for the job.

DH: Other than martial arts, what have you had to do in order to be successful at your job and what have the challenges been?

DC: Being consistent and strong minded, and looking after yourself – fitness, and nutrition wise. It’s got to be strategic with your training. If you know that there’s a certain job that will be demanding, it requires you to eat certain foods, and you’ve also got to train for that that full physical condition for your body to be able to handle the job.

DH: What kind of new skills have you had to acquire to keep yourself in peak condition and also make yourself as appealing as possible to directors?

DC: To become a stunt man, you’ve got to do six disciplines. So, I ended up training as a scuba diving instructor, a rock-climbing instructor, and a rally racing driver. I also have a black belt in martial arts.

DH: Which discipline do you enjoy the most?

DC: Rock climbing.

DH: I understand you’ve also been involved in the gaming industry with EG CGI (computer-generated imagery) stuff. Was that a challenge and how does it compare to movies?

DC: It’s super fun. If you get closer and you go to face scans, or motion capture stuff.

DH: Is it becoming more popular for some people to participate in these games as they get more and more realistic?

DC: I mean, some people are doing the motion capture game, because they specialise in movement.

DH: If you could have a superpower for real, which one would it be?

DC: Probably Superman, to be able to fly anywhere, anytime.

DH: If you could be in any film? Which one would it be?

DC: James Bond.

DH: Sounds great, driving an Aston Martin and drinking martinis. What’s your favourite cheat meal?

DC: Burgers.

DH: I recommend Meatliquor in London. Anyway, thanks for talking to us. Have a great evening.

DC: Thank you!

Diet myths busted

Find out which commonly held myths you need to discard in order to lose weight and get in shape.

Do you ever feel like all the information out there on diets and nutrition can be overwhelming? If you’re looking to make healthier decisions when it comes to your eating habits, it’s important not to get bogged down by conflicting advice. We’re here to separate fact from fiction. We will take a look at some common myths about dieting so that you can stay informed and empowered as you make healthy choices for yourself.

A hardcore exercise regime is the only way to lose weight

Not true. Successful weight loss involves making small changes that you can stick to for a long time.

To lose weight, you need to burn more calories than you consume. This can be achieved by eating less, moving more or, best of all, a combination of both.

Eating healthier is expensive

It may seem that healthier foods are more expensive than their unhealthier alternatives. However, if you try replacing ingredients with healthier alternatives, you’ll probably find your meals will work out costing less, particularly if you can batch cook.

Carbs make you fat

Eaten in the right quantities and as part of a balanced diet, carbohydrates will not, on their own lead to weight gain. In fact, for most people carbohydrates should comprise the majority of your diet, for personalised advice use a Bio-Synergy DNA kit.

Choose the right ones, whole grain and wholemeal carbohydrates such as brown rice and wholemeal bread, and potatoes with the skins on to increase your intake of fibre.

Crash diets are the best way to lose weight

Crash diets are unlikely to result in long-term weight loss. In fact, they can sometimes lead to longer-term weight gain and other health related issues.

In fact, you will also be missing out on essential nutrients as crash diets can be limited in the variety of food consumed. Your body will be low on energy and may cause you to crave high-fat and high-sugar foods. This can lead to eating those foods and more calories than you need, causing weight gain.

If you are concerned about your weight, consult your GP or another healthcare professional.

Foods labelled ‘low fat’ or ‘reduced fat’ or ‘vegan’ are always a healthy choice

Be cautious. Foods labelled “low fat” have to contain no more than a specific amount of fat to legally use that label. If a food is labelled as “low-fat” or “reduced

fat”, it should contain less fat than the full-fat version, but that doesn’t automatically make it a healthy choice: Check the label to see how much fat it contains. Some low-fat foods may also contain high levels of sugar. Vegan products too can b highly processed and contain a lot of artificial ingredients and be high in fat/ sugar.

Cutting out snacks can help you lose weight

Snacking isn’t the problem when trying to lose weight: it’s the type of snack.

Many people need a snack in-between meals to maintain energy levels, especially if they have an active lifestyle. Choose snacks that are low in sugar, salt and fat.

Skipping meals is a good way to lose weight

Skipping meals is not a good idea. To lose weight and keep it off, you have to reduce the amount of calories you consume and increase the calories you burn through exercise. But skipping meals altogether can result in tiredness and may mean you miss out on essential nutrients. You will also be more likely to snack on high-fat and high-sugar foods, which could result in weight gain.

Celeb & influencer diets are a great way to lose weight and get shredded

Wrong. In most cases the images that you see are at best the result of a long process of following a suitable diet & exercise regime often monitored / created by a suitable qualified professional or at worse are photo shopped. The key to achieving health and fitness is following a plan that is tailored to you specifically and the best way to get do this is to use a Bio-Synergy DNA test to get personalised plan.

SIZE & STRENGTH

BIO-SYNERGY JOINT FORMULA®

Healthy joints and bones for athletes

REDUCE INJURIES | IMPROVE FLEXIBILITY | CONVENIENT ON-THE-GO CAPSULES

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

DIRECTIONS

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

BIO-SYNERGY THERMOGEN®

The 100% natural metabolism booster REDUCE BODY FAT | 100% NATURAL | BUZZ-FREE STIMULANT

| YERBA MATE

Slimming down doesn’t have to be agonisingly difficult. With a little help from us, to go along with your exercise and nutrition routine, you can reach your goals sooner. Thermogen® from Bio-Synergy is the safe, effective and affordable way to jumpstart your path to a ripped physique. If you’re trying to lose weight to enhance your performance or to get better muscle definition, our 100% natural formula can help you with an exciting combination of botanical nutrients, including yerba mate, guarana seed and kola nut. Individually, they’re research-proven stimulants that help to boost metabolism. But when put together into one capsule, in the doses we’ve used, they make an industry-leading formula for burning fat and boosting energy. Thermogen® has already helped tens of thousands of our customers reach their physical goals, so it will work for you too.

DIRECTIONS

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

BIO-SYNERGY L-ARGININE®

For a boost in stamina and power

1000MG HIGH STRENGTH | SCIENTIFICALLY PROVEN

| CONVENIENT CAPSULES

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

DIRECTIONS

Take one to two capsules before exercise with water.

Do not exceed the recommended daily dosage.

SIZE & STRENGTH

BIO-SYNERGY GLUTAMINE

®

Better muscle recovery for more growth

PREMIUM-GRADE | BUILD LEAN MUSCLE | CONVENIENT ON-THE-GO CAPSULES

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

DIRECTIONS

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

BIO-SYNERGY KRE-ALKALYN®

Perform better, feel stronger, recover faster

HIGH STRENGTH FORMULA | TRAIN HARDER | KEEP THE MUSCLE

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

DIRECTIONS

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

BIO-SYNERGY BCAA POWDER®

Highest performance 2.1.1 pre-workout powder

5G BCAAS PER SERVING | VITAMIN-B6 | 500MG BETA

ALANINE | 200MG CAFFEINE

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

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. 360g

BIO-SYNERGY BCAA POWDER® CAFFEINE FREE

Highest performance 2.1.1 pre-workout powder

5G BCAAS PER SERVING | VITAMIN-B6 | 500MG BETA ALANINE | 200MG CAFFEINE

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

360g

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.

Carrot, Cauliflower & Turmeric Soup

A powerhouse soup packed with the antioxidants, full of vitamins and nutrients. Deliciously creamy, dairy free.

LISA’S TIP

Turmeric is a very powerful spice, a popular spice in India, used for thousands of years. It contains curcumin, which is the substance with powerful antiinflammatory and is a very strong antioxidant. It helps the body fight foreign invaders and has a role in repairing damage. Turmeric is also a powerful tool in the fight against cancer and obesity, helps towards the prevention of dementia and fights colds and flu. It does colour utensils a shade of orange so be cautious which ones you use. I find steel utensils are best to use when cooking with turmeric.

Ingredients

1 cauliflower, cut into florets

1kg carrots, peeled and cut length ways then into 1/2 inch slices

2 Echalion shallots, sliced

3 pints boiling water

4 tsp. bouillon powder (vegan if required)

2 tsp. turmeric

2 tsp. coconut sugar

2 tbsp. rapeseed or coconut oil

herbamare

white pepper

Preparation time – 30 mins, cooking time – 40 minutes

Garnish

1 cauliflower, cut into florets

1 tbsp. rapeseed oil

chilli oil

coriander

sea salt

black pepper

Preheat the oven to 400oF, gas mark 6, 200oC (180oC fan-assisted).

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

In a large 5 litre sauce pan, add the oil together with the sliced shallots and sauté until translucent and soft, then add in the carrots and continue stirring over a gentle heat. Add the cauliflower florets, season with herbamare and white pepper and 2 tsp. of turmeric and coconut sugar and continue to stir until vegetables are coated. Then add 4 tsp. of bouillon powder and stir into the vegetables until coated. Add the boiling water, bring to a boil and simmer over a gentle heat with lid on for 30 minutes.

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

by Lisa Roukin

Author

of

My Relationship with Food Cookbook

#ABOUT LISA

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

For more mouth watering meals check out our range avalible to buy ready made

Your 15-minute morning workout FITNESS

Are you looking for a way to jumpstart your day, get energised and refreshed, and become a healthier version of you? A morning workout might be the answer. Try this quick session you can do at home in just 15 minutes.

Working out in the morning may not sound too appealing (hello snooze button) but early exercise works wonders for your health. A morning workout can increase your energy during the day, make you more focused and attentive and improve your chances of quality sleep. You also have fewer distractions before leaving for work and are more likely to not skip your workout (compared to after a long day).

You may relate morning workouts to military-style bootcamps which leave you longing for your duvet. In reality, there’s lots of gentler, but effective routines that can up your fitness and leave you with a spring in your step. In fact, you don’t even need to leave the house.

Here is a 15-minute morning HIIT workout which requires only a mat, a bottle of water and you! Perform each exercise for 60 seconds and repeat the workout three times. This workout will get your body moving and is great for weight loss.

High Knees

Engage your abs by bringing one knee up to your chest, then switching with your other knee, as far up as you can bring it. You can do this by marching or with a slight jog.

Squats

A lower-body movement for your legs and glutes. Position your feet a little wider than hip width apart with your toes pointing out. Then lower yourself with your knees bent and hips back. Try to go as low as you can, like you’re about to sit down on a chair. Drive back up by pressing through your heels and stand upright.

Push ups

Now time for an upper-body movement. Get onto all fours and place your hands a bit wider than your shoulders. Extend your feet back and balance on your hands and toes. Keep your elbows slightly bent, don’t lock them. Lower yourself until your chest reaches the floor then push back up through your hands to the start position. If you don’t have the strength for full push ups, you can do box push ups, where you keep your knees on the floor.

Jumping Jacks

Next, a cardio move you’ll recall from school. Stand with your feet together, arms by your sides. Jump up and at the same time spread your legs shoulder-width apart and raise your hands above your head till they nearly clap. Jump again and return hands and legs to the starting position.

Sit Ups

The final move is one for your core. Lie down with your knees up but feet still on the floor. With your hands by your ears, raise yourself by bracing your abs until your stomach nearly touches your knees. Lower yourself back to the floor then repeat. Make sure not to lift from your neck to avoid injury.

That’s it – workout complete! You’ve started your morning with a full body workout and are free to enjoy the rest of your day.

Getting out of bed wasn’t so bad, was it?

More Information

This morning workout was brought to you by PT and fitness professional, Nathan Honess. Nathan has over 15 years’ experience in helping people improve their health and wellbeing. His varied career has seen him work as a fitness instructor, both in gyms and on cruise ships, as well as building a large portfolio of clients in his work as a personal trainer. Nathan has also established himself as a public speaker and lifestyle coach and has delivered mindfulness classes and talks on healthy habits in the workplace. Nathan is also an ambassador for Bio-Synergy. www.bio-synergy.uk

by Nathan Honess @thebusylifestylecoach

Hari Budha Magar

Hari: I think, mainly, my inspirations is simply just for me, is just passing my day, you know, you’re not just making, you know, how can I make my life meaningful? You know, I survived. And when I die, maybe there’s people around me that can say that, yeah, he was a decent guy, and he inspired some people.

Daniel: a legacy for your children, and for others to kind of follow in your, your wake as it were to not give up. And to kind of keep pushing and be motivated, and, and so on. Is that fair to say?

Hari: Yes, yeah. Absolutely.

Daniel: You’ve worked with NIMS, and Krish. How has that been? Have they been very inspirational to you? Have they kind of pushed you to do more and more challenges?

Hari: Yeah, especially Khrish , you know we served together in the regiment. But also, after my injury, I met him since 2016, then, you know, he taught me the basics of mountaineering, and how to walk on ice and snow to you know, how to put harnesses all the very basic & important things. Things, so yeah, I’m climbing with Khrish since 2016. And without him, possibly, you know, I wouldn’t be here. And also, it’s a great inspiration that, you know, what Nims achieved, It’s just amazing. And, you know, after I lost my legs, then I did all types of sports and adventures, and I realized that, that nothing is impossible, but it just kind of added, you know, you know, things and just make sure that Yeah, absolutely, there is an amazing pushing.

Daniel: You’ve done so many amazing challenges what have been the big lessons that you’ve learned, building up to this next expedition, that you think not only going to help you, but also will be things that other people can take away from your own experiences?

Hari: Yeah, the first of all I started was because, you know, as I was, you know, after, you know, my injury, you know, I live in a culture that even I’m living in the UK, I live in with my culture quite closely. And the way you know, they look at disability and I grew up to age of 19. And the way in that society is looked into the disabled people. So one thing that I was, I was very unaware that, you know, what disabled people can do, I Personally, myself when I was injured, if I knew that

maybe I could pick up my life much quicker, you know, so, I thought that, you know, it leads to more awareness to make, you know, I spent about one and a half, two years of my time just figuring out you know, what can I do and try to learn the things so, so, if I, you know, was aware, I wouldn’t waste that amount of time you know. So, that is the thing that I want to make a disability awareness. So, that is the one thing that it kind of, you knowp ushed me on, to do the things as much as I can. Another thing is, how can I make it physically possible but also in other ways is how can mentally can this be possible? So this is the thing is that I want to make our awareness and I think whatever we are having Right now, I think is somebody has given their time, you know, their effort, they challenge themselves. So for me challenging myself, I can make at least something possible for future generation that whether or not they have disabilities, it’s about chasing your dream.

Daniel: Fantastic. So in terms of, what you’ve had to do in terms of preparation? What does a normal day look like for you? I mean, is it like, are you having to do any specific exercises, you’re having to eat a lot of food?

Hari: So at the moment, it depends on how busy I am on the day, generally, I wake up at half, five, and hit the gym at six and six to eight, then I come back and do my parents responsibility. So take my son to school, and come back, have a breakfast and do the work that I need to do. I am to train five days a week. When you’re talking about food, I need to kind of control my food. Because if I put the more weight than, you know, my legs can’t go in inside the sockets. And if I lose too much weight also and my sockets, start digging in my groin, so yeah, I need to maintain my kind of weight, as well. So, there are many things that I consider.

Daniel: When you’re training what kind of exercises are you’re doing? Is there anything specific that you’re having to do? Or is it just general fitness and wellness?

Hari: Mainly, as the expeditions are on the mountains it is more

about the lungs. So, I make sure my lungs are pumped up, it’s also important to have overall strength and conditioning. I often go swimming, as this is a great all-round exercise.

Daniel: Excellent. So is there any reason why you decided to do this epic challenge now? Was it that you wanted to build up to it? Or was it like the stars aligned and you had to do it?

Hari: So the first thing is, I thought that for the rest of my life, I would be in a a wheelchair, and I would need to be taken care of. That’s what I thought initially. And later, once I started doing sports and adventure, and my aim was to what can I do physically after losing both legs, and I tried to try as many as sports. Then I thought Yeah, nothing’s impossible. And when I was skiing in the Alps, and, you know, in the USA in Colorado, I was looking up at the mountain s and just thinking when I was growing up, I grew up looking at the mountains every day. And you know, we were taught that you as a very small child that, Mount Everest is the tallest peak in the world. It’s in Nepal and we Nepalese are very proud of that. So one thing is was that and I was inspired by reading, Sir Edmund Hillary and Tenzing. Even when I was serving, I wanted to climb Everest do but I was busy with my career, so didn’t have the opportunity. And after losing my legs, when I was skiing and thinking, you know, how can you tackle them. And in 2016, I met Khrish and I asked him if a disabled person could climb Everest and he said yes, it was possible. So yeah, let’s do it, climb Everest.

Daniel: Okay, great. From your experience as an explorer and a soldier? What advice would you give people you know, just for getting the most out of life?

Hari: I think simply just, you know, be positive and do whatever comes our way and that door will start opening and if you as long as you take it positive, when you are on your way just take a challenge wherever you have on your way you know sometimes in life is you know, doesn’t go gradually

up it has to go up and down. So you know, whatever comes just sometimes we need to be passed on to you know this to go you know to happen this even this my Everest is I start to start climbing. You know, I thought about climbing 2018 and were in an EPA. Gov banned double amputees and visually impaired. And we had to go to Supreme Court and fight that case. And then then that Corona popped in, and it’s finally happening, right? 2023. So, nothing, pretty much everything doesn’t go as we have planned. So, you know, I never planned to be, you know, disabled with my legs, I thought that I would fight until in my breath, but it wasn’t the case. So I survived. And my friends did a great job to save my life and simply, yeah, just be positive. And this whatever the you, you can put your hands on this, do it. And it just opens the way and they’ll be happy, I think.

Daniel: Great. So I’ve got three fun questions we always ask everybody. So the first one is, if you could have any superpower, what would it be?

Hari: I would change the perception on a person with a disability. And definitely the people disabled people around the world and make sure that they have got the same opportunity like that, or what I have.

Daniel: If you could train anywhere with anyone, past or present, who would it be?

Hari: That definitely be Sir Edmund Hillary, I think he’s one of if he hadn’t climbed Everest, I think I wouldn’t have dreamed of even climbing right now. So

Daniel: Third question, your favourite meal?

Hari: I love seafood.

www.haribudhamagar.com

How to beat post baby blues FITNESS

Are you longing for the days before having a baby when your life was just that bit more carefree and you felt fitter? Well – take heart! You’re not alone, and it is possible to get back to feeling like yourself again. Ashley Verma, a celebrity trainer, and founder of the Bizzimumzi podcast, reveals how to beat the blues and regain your confidence.

Post-baby blues can be difficult to navigate but with the right support and action plan in place, you can regain your confidence and start enjoying life as a parent.

After giving birth, a mother is in a new stage of her life with a new body. That body will have done so much shifting within, changing, and accommodating a new life. Then there’s the next stage – in addition to healing from the birth, the body is also tasked with feeding a new-born and providing the energy to do everything else required to care for a child. And this is done on very little sleep. A new mother should feel an undeniable sense of power and complete awe of their body’s capabilities, but that isn’t always the case. It can take time to find a ‘post-baby mojo’. Here are five top tips to help shift any post-baby body blues and build back your body-confidence.

1. Don’t rush your bounce-back plan

I didn’t get my pre-baby clothes out until a good six months after the birth. Try to stop pulling them out and comparing yourself to how you were before. There is no

award for a quick bounce back. Trust me when I say your next-door neighbour does not care about the number inside your jeans. Why is there so much shame in our culture if you are not bounce-back ready in four weeks postpartum?

Wear clothes that flatter you and feel good on your body. We need to be in the mindset now of healing and honouring our bodies. The only person that knows the size of your clothing is you. Yes, shocking but so true!

I have trained countless postpartum moms. There is a frantic energy I always feel when a new mum starts back training. You don’t need to feel this way. It’s added stress. Stress can be a huge factor for actually gaining weight postpartum.

2. Practise loving yourself

From my years as a fitness trainer, I knew I needed to teach myself ‘self-love’. So, start with finding body neutrality. How on earth can you go from hating your body to loving it overnight? It is certainly not a light switch. Find a middle ground first. Try finding acceptance that your body is different, neither good nor bad, simply different. How to find acceptance? Little steps each day: an extra walk; a 10-minute stretch in the middle of the day; head to YouTube for free quick workouts. For example, I share free workouts on my Bizzimumzi YouTube channel. A lot of moms do not have the luxury of being able to spend

two hours a day with a trainer. Grab quick and efficient workouts (10-20 minutes) that you can do with the little one(s) around. I’m all for exercising with the kids around because if they are napping, so should you. Rest is just as important as the workout.

3. Note when you have negative body thoughts

What are you doing when you criticise yourself? Where are you? How has your day been? Were you offered help and you said no? Write these thoughts down, share with your partner, your therapist, or a friend. These are triggers that need to be acknowledged and then worked through so that body positivity and self-worth can shine through. It can be hard at first to speak up, but your mental health needs to be top priority, not only for you but to sustain a healthy environment for your child. Working to eliminate the negative headspace will only enhance all the aspects in your (and your child’s) daily life.

4. Provide your body with the fuel it needs

Give yourself permission to eat what makes you happy and fulfilled. Restrictions can quickly flip the narrative and can create negative thoughts and unhealthy relationships with food. Don’t skip meals. You need the fuel for both your body and, more importantly, your mind. Sticking to regular mealtimes and portions can help keep you on a great path. Healthy protein, high-fibre foods, and nutritionally dense fruits and vegetables will not only keep you energised throughout the day but will also provide the key nutrients needed postpartum.

5. Sack your scales

The number on your scales is another one no one really needs or wants to know. In full transparency, I have no clue how much weight I put on when I was expecting, and I do not own a set of scales in my house. The thought alone

gives me anxiety, so why would I allow it? Even when I was pregnant, I turned around on the scale when they weighed me. I also, politely, asked the nurse to never tell me my weight. I said that if I was gaining too much and it was affecting my health then tell me but otherwise do not let me know. The number on the scale does not define you. Self-love and self-worth acceptance surely does and has greater meaning.

More Information

Ashley Verma is a mum, founder of the Bizzimumzi podcast, and Define London fitness studio. She is a former Broadway performer and celebrity trainer. Through Bizzimumzi Ashley has created a welcoming community to share the highs and lows of parenting and inspire others to feel empowered in their journey. Ashely believes the most perfect picture of parenting is simply when you are trying your best. Bizzimumzi is a safe space that helps parents to inspire, educate and support each other to be the best parent they can be. https://bizzimumzi.com/

by Ashley Verma BizzMumzi

FITNESS

Are you ready to take your fitness to the next level? Running offers numerous health and fitness benefits, and it’s easier than you might think to get started.

If you’ve been looking for a way to get healthy and stay fit that doesn’t break the bank, running may be just what you need! Not only does it provide a great cardio workout for your body, but it also comes with some amazing benefits. From weight loss to mental clarity and everything in between, discover why now is the perfect time to start running—no matter where you are in your fitness journey!

How does running work your body?

Running works your legs — quads, hamstrings, and calves — plus your hips and glutes. Your inner thighs, abs, and shoulders also help, but the large muscles of your hips and legs do most of the work.

What are the health benefits of running?

Regular running or jogging offers many health benefits. These include help to build strong bones, as it is a weight bearing exercise, strengthen muscles, improve cardiovascular fitness, burn plenty of calories and helps maintain a healthy weight. If running outdoors it can also boost your vitamin D intake and help with stress too.

How can running help with weight loss? And how does the body burn calories during and after a run?

Losing weight requires you to burn more calories than you consume, and exercise can help you do so

Running is a great option, as it burns more calories than most other types of exercise because it

requires many different muscles to work hard together. The difference in calories burned by running versus by other exercises is supported by research.

For example, a study with 12 men and 12 women compared how many more calories running 1 mile (1,600 metres) burned than walking the same distance on both a treadmill and track.

Results showed that, on average, running 1 mile on the treadmill burned 33 more calories than walking, and running 1 mile on the track burned 35 more calories than walking

This is as many calories as are burned during vigorous swimming and martial arts, and even more than those burned during a 30-minute game of basketball.

High intensity running like sprints, intervals and hill runs can continue to burn calories long after a workout due to the “afterburn effect.”

How can you ensure you’re running for weight loss and working hard enough without risking an injury? Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of six weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging.

Make sure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches when you return.

Make sure you have plenty of fluids and take a water bottle with you on your run. Try to drink plenty of water before, during and after any activity.

Allow at least two complete rest days per week to avoid overtraining, which may cause injury. Consider other low impact activities, such as swimming, at least once each week.

Plan your route. If possible, choose flat, grassy areas rather than hard or loose surfaces to reduce the risk of injury.

Avoid running near roads. This is especially important if you have a pre-existing condition such as asthma. Vehicle exhaust fumes can increase your risk of various cardiovascular and respiratory complaints or illnesses.

What other key things should you think about when you start running?

The key to sustainable health and results are consistency, a suitable diet (try a Bio-Synergy DNA kit for personalised recommendations), good rest, adequate sleep and setting attainable goals. It is also important to vary workouts, so consider different type of runs (sprints, hills, slow etc) and different types of exercise particularly HIIT and resistance training to provide all round fitness and strengths.

What are your top tips for new runners?

Find a running buddy to hold you accountable. Start slowly and set yourself achievable goals, get suitable clothing and footwear, keep a diary, and plan your route and #makeithappen

When you first start out, try alternating between running and walking during your session. As time goes on, make the running intervals longer until you no longer feel the need to walk. Give yourself a few minutes to cool down after each run by walking and a doing few stretches. Try our post-run stretch routine.

Why not sign up for a charity like Mind, Cancer Research UK, British Heart Foundation or the World Wildlife Fund to motivate you and raise money too.

WELLBEING

BIO-SYNERGY BODY PERFECT®

The weight loss award-winner

AWARD-WINNING WEIGHT LOSS CAPSULES | GREEN TEA | CAFFEINE

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

DIRECTIONS

For optimal results, take four Body Perfect® capsules per day – two capsules before meals with a glass of water. Most customers report noticing results within one month. We suggest you don’t consume Body Perfect® before sleep due to it containing caffeine. Do not exceed the recommended daily dose and keep out of the reach of children.

BIO-SYNERGY CLA 500 - FAT BURNER TABLETS®

Keep the muscle, lose the fat.

SUPPORTS WEIGHT LOSS | MAINTAINS LEAN MUSCLE | NATURALLY OCCURRING FATTY ACID

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

DIRECTIONS

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

BIO-SYNERGY BODY PERFECT COLON DETOX®

Feel better, look slimmer

REMOVE TOXINS | INCREASE ENERGY | LOSE WEIGHT | NATURAL INGREDIENTS

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

DIRECTIONS

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

BIO-SYNERGY XPEL H2O®

Get ripped and ready for the stage

100% NATURAL | HIGH STRENGTH CAPSULES | POWERFUL WATER EXTRACTION

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

DIRECTIONS

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

Smart Vending Machine

CONTACTLESS VENDING MACHINE

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

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

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

WELLBEING

BIO-SYNERGY BODY PERFECT CAFFEINE®

Perk up your performance and focus

HIGH STRENGTH FORMULA | INCREASES STAMINA | DELAYS FATIGUE | ANTIOXIDANTS

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

DIRECTIONS

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

BIO-SYNERGY GREEN TEA & GREEN COFFEE®

The natural way to boost metabolism and energy

LOSE WEIGHT | GREEN TEA EXTRACT | GREEN COFFEE | ANTIOXIDANTS

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

DIRECTIONS

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

BIO-SYNERGY 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.

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.

Everyone needs a goal in life

Ollie Ollerton is a former UK Forces Special Soldier who appeared on Channel 4’s SAS: Who Dares Wins. He is also the author of several books including the Sunday Times best-seller, Break-Point, which reveals his story and life lessons the Founder of. He now runs corporate Break-Point, which delivers a range of corporate and individual training programmes that help people change their limiting beliefs and unlock their potential events to change the way people think.

DH: Tell us about Break-Point.

OO: Break-Point has gone from being something that’s more about health and wellbeing to what’s the journey? We started off in 2014. I came back from overseas and I put myself through a mental reset.

I needed to make some changes to my habits which were quite destructive. I shut myself away in a house for three months and made so much progress mentally and physically that I wanted to share that with the world. I wanted to help as many people as possible. And that was the birth of Break-Point.

Quite simply, you can’t just change your environment and think that’s going to change everything because you’ve got to change you. A lot of people are like: ‘I want to start a business, I don’t know what to do’, they’re looking for the answer answers externally, but if they just focused aren’t able to make an investment i on themselves initially. We need a goal to know where we are going, otherwise we’re incapable of change and we’re prone to arriving back at that infamous place they call ‘the comfort zone’.

But there’s no comfort there, and certainly, no growth.…

DH: What was it like going from having that military routine to coming out of it?

OO: The military is so disciplined. There’s a difference between discipline and self-discipline. I look at my career in the special forces, in the military in general, and that is the one thing that kept me in check. I know it sounds bizarre, but it’s the safest I’ve ever been, because it kept me from myself.

Because there’s a difference between discipline and self-discipline and, my time in the military was stable in comparison to both pre-military and post-military.

First, you know when you come out of something like that you have to learn, or you have to appreciate that you need to take a step down before you can stand back up again and not expect the world to be at your feet.

It was almost like expecting: ‘The world owes me’.

And I think this a problem with the military. The attitude of: ‘I’ve done my service and I expect this and that because I was at the top of my game.’, and but it doesn’t work like that. I just spiralled out of control. Looking at it now, I understand what was going on because I didn’t have an underlying sense of purpose. And that led me to I just spiralled out of control.

DH: Do you think you’ve decided on a path now and that’s what you’re going to stick to?

OO: Really for me it’s like, ‘We are here now’ and it’s my focus is now on about pushing Break-Point out to a broader audience and, stepping forward but pushing out more. That’s why we’re starting to build an online platform. where we can start to bring people in. We want to get more people to understand their true potential. At the end of the day, I believe each and every person creates their own economy and we want to get more people to understand their true potential. You must adapt of course, but there’s always opportunity in crisis. and it’s important to realise what you can and can’t control. Helping people put aside All the things you they can’t control, helping them discover their potential, helping them supercharge their lives – absolutely that’s the path I’m on and there’s nothing more powerful for me to not concentrate on because you can’t do anything about it. But really, you are responsible for your own economy.

DH: Any big challenges? Is there any other thing in your sights that you would like to do?

OO: Doing what I set out to do with the business, that is a massive task for me. I’m not great at sitting in offices. I would much prefer to climb Everest but next year I’ve got to concentrate and give all my focus and attention to Break-Point and that for me is the biggest mountain. That’s a lot higher than Everest.

DH: What would be your three takeaways?

OO: When it comes to the mind, you must set goals. Every person on this planet is driven by goals, and our subconscious mind is driven towards our dominant thoughts.

Our mindset is if we don’t have any control, it’s predominantly negative. That’s just the way we’re wired – it’s a survival thing from back when we were hunter gatherers, always assessing the things that could go wrong, like being eaten by a sabre-toothed tiger. So that’s why everyone needs a goal in life. Something to really having clearly defined goals that we’re following. And listen, it’s not just about getting the goal – it’s about who you become in the process. That is so important and as far as your soul is concerned it’s simply about the fact, so we understand that we’re making progress towards

something, regardless of what it the goal is, and listen, it’s not just about getting the goal – it’s about who you become in the process. That

A lot of people wonder why they’re struggling with mental health. You ask them if they’ve got any goals, and they are saying, ‘No, not really’. They have no direction, nothing to get excited about, they are all they’re ever going to be no wonder they have mental health issues. This is the reason why.

Let’s go onto the body. If you’re not exercising, you need to bloody start – not only does it release endorphins, but it also makes you live a longer and happier life.

Moving on to nutrition, people have got to understand that the gut has a direct correlation to the mind, and a lot of people put better quality fuel in their car than they do in themselves. The things that we supply our body with when it comes to supplements as well, you know, choosing some crap brand without even looking at the ingredients. Really understand the quality of the things that you’re consuming.

I’m a big advocate of drinking good quality water. Our molecular structure is 99% water. I distil all my own water and put my own minerals in. I have cheat days where I enjoy myself. But 80% of the time I’m conscious about what I consume so really mind, body and nutrition. It’s almost like a pyramid tripod and you can’t that you take one side away then otherwise the other things are going to fall. I think you’ve got to focus on all three.

And the last thing I’d like to say is stop pleasing the audience. There’s too much faking perfect with the likes of Instgram but it’s not about your audience, it’s about you –you’re in this life not as a guest at your own party. You’re the host.

For more info on Break-Point and Ollie’s books, visit his website at www.ollieollerton.com

www.break-point.co.uk @ollie.ollerton

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-sizefits-all 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.

WELLBEING

BIO-SYNERGY MATCHA GREEN TEA®

The slimming, vitamin-packed detoxifier

POWERFUL ANTIOXIDANT | BURNS FAT | POLYPHENOLS | VITAMINS A, E AND C

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

DIRECTIONS

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

BIO-SYNERGY GARCINIA CAMBOGIA®

High strength garcinia capsules

IMPROVE ENERGY LEVELS | REDUCE CRAVINGS | 100% RDA VITAMIN B6

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

DIRECTIONS

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

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). 300g

Like on Earth

Like on Earth, nutrition plays a key role in maintaining the health and optimal performance of astronauts before, during, and after spaceflight. Unique aspects of nutrition during space travel include astronauts’ physiological adaptation to weightlessness, psychological adaptation to extreme and remote environments, and the ability of nutrients helping to ameliorate the negative effects of space flight on the body.

Areas of nutritional concern for long-duration missions include loss of body mass, bone and muscle loss, increased radiation exposure, nutrient supply during extravehicular activity, and depletion of body nutrients because of inadequate food supply.

Food flown on-orbit is not only required to be nutritious, it must be appetizing. Food plays a critical social and psychological role during an astronaut’s stay on the ISS. Crew members have the opportunity to supplement a few of their standard menu choices with commercial off-the-shelf items or personal favorites which provide them comfort while away from home. NASA’s Space Food Systems Laboratory produces

freeze-dried food and packages commercially available protein powders, cookies, candy, and other dried goods that the astronauts can select from. NASA scientists are required to meet the nutritional needs of each crew member while adhering to the requirements of food safety, limited storage space, limited preparation options, and the difficulties of eating in microgravity. Scientists also must continually evaluate the acceptability and shelf life of these products.

Looking forward, NASA is focused on the research and development of nutritious and high-quality meals for future long-duration missions. Foods on these missions will need to be safe, nutritious, and palatable for up to five years to support crew health and performance through the challenges of exploration.

by Katherine M. Rahill, Ph.D.

Associate Element Scientist (Acting)

Human Health Countermeasures (HHC)

NASA Human Research Program

Johnson Space Center | Houston, TX

We spoke to pro boxer and musician Hannah ‘The Classical Warrior’ Rankin, who has also paved the way for more women to get involved in and go to boxing matches.

Hannah Rankin is a professional boxer and also a musician. Aged 32, she hails from Luss in Scotland and has held the WBA female super-welterweight title since last November. She also held the IBO title in 2019 and is ranked as the fifth best active female middleweight. (I became a 2x World Champion in November 2021 winning the WBA and IBO World titles after first winning the IBO in 2019. I’m currently ranked amongst the top five female super welterweight fighters in the World.)

She developed an interest in contact sports from an early age but also nurtured an interest and career in music and is an accomplished bassoonist. Hannah made her professional boxing debut in 2017 and has gone on to win 12 bouts. She became the first Scottish female champion in 2019. She talks to us about what and who inspires her, and how boxing and music both need discipline…

DH: You were the first Scottish female boxing World champion and you’re also an accomplished musician. How do you combine the two and is there any crossover in terms of mental attitude?

HR: To be a professional musician, you need good discipline, you have to be able to practice for hours. So

that transfers quite well over to doing a sport when you have to practice technique as well. Rhythm also crosses over. You look at those Cuban fighters, it’s all about Rhythm for them. As a musician, I’m on a under the lights, the other profession is in the boxing ring. Both offer a chance to go out there and really showcase what you can do. One just happens to be avoiding getting punched in the face.

DH: Did you have any role models growing up and were they boxers?

HR: As a child, I wasn’t inspired by boxers. But as a musician, I have a very fond memory of going to see a concert by Maxim Vengerov, a violinist. I realised I want to be on stage like that, you know, and performing and playing with an orchestra. My mum was also a huge inspiration to me (Hannah’s mum Clare died of cancer), and still is, because throughout my whole life, and even though she’s not here, she was just such a hero. She had me really young at 21 years old and my two younger sisters really quickly after that. She ran a farm with my dad and encouraged us with our music. She was my number one supporter and my biggest critic. She was the first person to tell me when something was great and the first person to give me positive criticism. Both my parents inspired me and my mum was definitely my role model.

DH: Have you faced adversity in your two careers?

FITNESS

HR: With boxing when I first started out it was very much like: ‘Why does a pretty girl like you want to box and you’ve got three degrees, you don’t need to box, you can go do anything else’. And it was kind of a weird thing when you don’t come from what is seen as a difficult background and people judge you because, you know, having education means I shouldn’t want to box or need to. I don’t see why you shouldn’t do both. And it shouldn’t really matter where you come from. In music, I’ve never had any sort of real adversity, like in boxing for just being a woman. I think it’s a little bit further ahead.

DH: What does your typical training week look like?

HR: When I’m in training camp for ten weeks, I’m training twice a day, Monday to Saturday. Being a professional athlete, in any sport, is a lifestyle. So even when I’m not in a training camp, I go to the gym and maintain my fitness levels. I’m still boxing, I’m still going for runs and doing strength work, because there’s no point going back to ground zero to start again. I try to maintain a good diet and I’m not a fussy eater. After the fights, I enjoy myself and have nice food and try to be a bit more flexible with food. When I’m in training camp, you know, it’s quite strict. You’ve got to make weight. So, you have to eat well, and to keep your body in good shape, to be able to perform basically.

DH: What has been your most kind of challenging fight so far, and your career highlight?

HR: A highlight was becoming Scotland’s first ever female world champion, making history, and doing something that’s going to be now in history books. Other highlights? When I won the WBA title at Tottenham Hotspur stadium, closely followed by defending it. And headlining at the Hydro in Glasgow. I was the first ever female to headline the Hydro. People like Josh Taylor or Ricky burns, they’ve done that before me so it’s a privilege to join their names. I certainly saw a whole different wave of people attending my fights, lots of young girls and mums and daughters… I just thought that finally we’ve broken through to the general public.

My most challenging fight so far was going to America to challenge Claressa Shields for the Middleweight Championship. She was a two times olympic gold medalist and a multiple weight world champion so it was going to be a difficult fight plus it was my first time doing a live press conference that was streamed worldwide and being on a global platform so that was nerve wracking. I learnt a lot from that whole experience but it is still one of my hardest fights.

DH: What’s your advice to young women or girls looking to start boxing?

HR: I think if you’re young, definitely go along to an amateur boxing club. It’s a fantastic way to get involved in sport, there’s great support there. Whenever you join any sort of boxing club, there’s a family vibe, you feel

like you’ve got friends and people that understand what you’re doing, and people that will push you. The trainers there work so hard. It’s a great place for young people to go.

If you’re older, going to a boxing gym, that does classes, give it a go. It’s just such a fun thing to do. It’s not just great for your physical health, it’s really good for your mental health as well. If you’re wanting to go down the professional route, get a great team of people around you, that’s the most important thing. Those are the people that will push you to do your best.

DH: If you could train with anybody in the world, past or present, who would it be?

HR: So many, so many people. I would love to train with Lucia Rijker (a professional kickboxer, boxer, and actress). I thought she was an incredible fighter back in the day. She has some great technique.

I would absolutely have loved to spend time with Arturo Gatti (an Italian-Canadian professional boxer who died in 2009). He’s probably one of my favourite all time ever fighters. He wasn’t only just a great fighter. He was a great entertainer. Like everybody wanted to come watch him because he was never in a boring fight.

DH: I was reading about a social enterprise you’re involved with? Can you tell me a little bit more about that?

HR: I’m really proud to be an ambassador for Boxwise (a social enterprise that helps vulnerable people through boxing). It has over 40 clubs here in the UK that run the programs, it basically works with young people and young adults, to help them develop skills and give them opportunity for work and for higher education. We provide a meal at every single class that they come to, they get their gloves, and everything given to them, and they learn things like teamwork, discipline, dedication, things you can learn through boxing that you can actually apply to real life job or in education. At the end of it, if they’re looking to go forward, we help them find opportunities in either further education or work.

We’ve just finally taken this outside of the UK. I took the first one over to South Africa in Cape Town, I have good connections there. And the project was very successful. They’re now on their third course. They have also just started up in Uganda and in 2023 we’ll be going to some other countries as well.

DH: A fun question. If you could have any superpower, what would it be?

HR: I’d love to be able to go back in time.

DH: What are your future goals?

HR: I’m looking to be able to begin the new year and come back to basically get my titles back and get back to where I belong as a world champion.

For more mouth watering meals check out our range avalible to buy ready made

Meals before exercise

Yes you can exercise after eating, a correctly timed meal, containing the optimal nutrition choices will fuel your performance and help you boost energy levels and get the best out of your workout.

Exercise type, meal timing and nutrition choices are crucial. Leave 60-120 mins after a large meal before working out. 30-45 mins should be enough time after a snack, however this is dependent on the individual.

It’s a balancing act between not feeling overly full or bloated after a meal and feeling fuelled and energised for your workout. When you exercise blood is transported to the working muscles; less of blood goes to other body organs such as the digestive system. This redirection of blood flow is caused by a mechanism called the vascular shunt mechanism. Its also important to understand blood rushes to the stomach and intestines following a meal, providing relevant systems with oxygen and transporting the products of digestion. This is why meal timing and nutritional choices are so important (so blood is available for the muscles and not required in the stomach) Avoid pre workout meals containing lots of fat or fibre, for instance a steak with lentils or a cheese burger with fries.

Try eating low-fibre, low fat easily digestible carbohydrate snack before engaging in short, vigorous exercises like weight training or Pilates. Such as a banana, yogurt and granola, or energy bars.

Choose foods that break down quickly to provide fuel (without causing stomach cramps, bloating or require excessive digestion in the stomach)

Also consider the exercise demands on the body. Highendurance activities like marathon running or swimming, will require you to store up more energy longer before your workout. Fuel your endurance workouts with a combination of Carbohydrates and protein two to three hours before exercise, such as a whole wheat bagel with peanut butter, salmon with brown rice or yoghurt with oats and scoop of Bio-Synergy Whey Better protein.

Avoid meals containing lots of fat or fibre, for instance a steak with lentils or a cheese burger with fries.

by Jenny Pacey Hollywood Trainer and Bio-Synergy ambassador @jennypacey

Welcome to the CrossFit world – a revolutionary fitness movement that has been helping people around the world achieve their health and wellness goals for years! Jamie Warr,

Head Coach at UNIT 22 Northampton and a Bio-Synergy Ambassador, explains what it is and how it can boost your fitness.

Whether you’re looking to increase your strength, lose some weight, or just find an enjoyable way to stay active, CrossFit can be an amazing addition to your lifestyle. It offers a uniquely challenging workout designed around functional movements using elements like bodyweight exercises, Olympic lifting, sprints, and core work – all tailored specifically to help individuals reach their individual goals. But what exactly makes CrossFit such a great choice? Read on to learn more.

When you think of CrossFit, you might immediately think of athletes such as Rich Froning, Mat Fraser, Tia Toomey, and Samantha Briggs. These elite level athletes have all won the CrossFit Games and have been crowned the Fittest on Earth.

These are top elite level athletes training 4-5 hours a day, 5-6 days a week. For them it’s a job, not a way to keep fit, even if that’s how it started for them.

In the 2022 CrossFit Open, there were over 290,000 people competing across the globe, some of the youngest were just 13 or 14, while the eldest were over 65. CrossFit is for everyone.

At the time of writing, there are over 626 CrossFit Affiliates across England, Scotland, Wales, and Northern Ireland. Compared to Puregym which had 307 gyms in in December 2021.

CrossFit is defined as constantly varied functional movements performed at a high intensity across broad time and modal domains. Functional movements can be described as those that we need in day-to-day life, not just at the gym – e.g., air squat = getting up and down off a chair/toilet, deadlift = picking up your shopping bags from the floor, clean & press = moving items from the floor to a high shelf.

The first time you step into a box (CrossFit Gym) you will probably see something more like a sports club than a gym. A reception area serving coffee and protein shakes, a class being led by a coach, making sure that everyone is moving safely and effectively. People cheering others through the workout, hanging around before and after classes chatting, loud music, high fives, fist bumps.

CrossFit is so much more than just an hour’s workout in a gym, it’s a lifestyle that prioritises your health.

Your guide to CrossFit

What types of exercises does it incorporate?

The CrossFit methodology uses functional movements. However, we can categorise them into three main groups.

Metabolic Conditioning – this builds an individual’s work capacity, without good metabolic conditioning the individual will fatigue prematurely, blunting any further strength, skill or co-ordination development and limiting their potential. It will often be seen in the form of Monostructural movements – running, cycling, rowing, and skiing.

Gymnastics – the ability for an individual to control their body and have good spatial awareness. Before learning to control an external object (barbell, wall ball, dumbbell) an athlete should first have mastered their own movement patterns – by possessing the necessary strength, flexibility, coordination, balance, and agility to do so with confidence. Common movements you will see could include an Air Squat, Press Up, Pull Up, Sit Up and L-Sit.

Weightlifting & Throwing – by developing both metabolic conditioning and gymnastics we can then apply to an external object. Think Snatch, Clean & Jerk, Wall Balls and Thrusters.

All the movements I’ve mentioned can be scaled or progressed to suit varying levels of ability. There really is no limit to the movements you will see in a CrossFit class, from carrying and pushing odd objects, to climbing ropes or walking on your hands.

How is CrossFit beneficial to health?

Done correctly CrossFit is a fantastic tool for improving your health. It aims to improve the ten recognised general physical skills (cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy). By addressing and improving these skills, it can start to drastically improve your basic health markers, leading to:

- Increased lean muscle tissue

- Decreased blood pressure

- Decreased body fat percentage

- Decreased resting heart rate

In addition, it will make day to day tasks a lot easier, meaning you will only ever have to now make one trip carrying the shopping in from the car!

Who is CrossFit for? Can beginners do it? What exercise level does it cater for?

A fantastic quote that can be found in the CrossFit Level 1 Training Guide “The needs of an Olympic athlete and our grandparents differ by degree, not kind.”

CrossFit is for everyone; in a typical CrossFit class you will see people from all walks of life training together. During the WOD (Workout of the Day) briefing the coach will run through the intended stimulus of the workout, what sort of time you should be aiming to complete the workout in or how many rounds of given exercises you should aim to complete. This is followed by appropriate scaling options so that everyone can achieve the given stimulus.

What results

will you see if you try CrossFit?

If you chose to take up CrossFit, you’ll not only see incredible physical changes in your body, feeling stronger, improving your basic health markers, making daily tasks easier.

You’ll improve your 5km time, you’ll add 30kg to your deadlift, you’ll be shopping for new workout gear in no time!

You will also do things you never even thought possible. One, because you never even heard of them and two, because you wouldn’t have the support behind you willing you to succeed.

Your mental and social health will sky-rocket because you are in an environment where people want you to succeed, you will make new friends, friends who will drop you a message when you don’t turn up to your regular class to make sure you’re alright or congratulate you on hitting a PB time in a workout.

What should CrossFit newbies expect?

Something unique – not just training methodology, but also the camaraderie, the sense of community, the fact that you can walk into any CrossFit box in the world and be instantly welcomed in. You’ll be a part of something much bigger than just a gym, as you become part of a community who all want to see everyone improve and become the best version of themselves.

How can you decide if CrossFit is for you?

The best way is to just try it. Look up your local affiliate and drop them an email, most of them will offer you some sort of trial session, at UNIT 22 we offer a taster pass for 3 sessions across 10 days. Throw yourself into it and I can promise you that you won’t regret it. Every box I have been to have been friendly and welcoming, members want you to succeed just as much as you do, they celebrate your wins with you and cheer you on when things get tough.

You can also search for your local affiliate at https://www.crossfit.com/get-started. You can follow Jamie Warr

@jamie_warr_

by Jamie Warr CrossFit Coach

Halloumi & Fig Salad with Blueberry Dressing

LISA’S TIP

If you prefer you can roast the figs in the oven for about 20 minutes, drizzle with a touch of olive oil, sea salt and cracked black pepper. This salad will work equally well with feta, or goats’ cheese.

The dressing is so simple to make, 5 minutes that’s it, and if you don’t want to sieve out the skins it’s even quicker. This is one of those salad dressings you’ll want to make time and time again. It’s fruity, tangy and so simple to make.

The wonderous halloumi! I love how a firm cheese can be pan-fried with without melting. Nothing beats paring the saltiness of the halloumi with jammy figs and a touch of honey. The blueberry dressing adds another dimension to the salad with its vibrant colour and only takes a few minutes in the blender to come together.

The dressing will keep for 1 week in the refrigerator and can be used on any salad or if you’re a lover of artichokes its delicious for dipping in the leaves.

Ingredients

250g halloumi, cut into triangles

1/2 tbsp honey

1 tbsp. olive oil

4 figs, cut into quarters

20g toasted pine nuts

30g rocket sea salt

cracked black pepper

Preparation time – 20 mins

Blueberry dressing

130g blueberries

1 tbsp. white wine vinegar

1/2 tbsp. lemon juice

3 tbsp. honey, agave or maple syrup

2 tbsp. olive oil, light & mild sea salt, pink Himalayan salt or herbamare

To make the dressing, tip the blueberries into the bowl of a food processor or blender and blend until smooth. Add the vinegar, lemon juice, honey, olive oil and seasonings then blend again and check for seasoning. Strain the dressing through a fine mesh sieve to remove the blueberry skins then decant into a Kilner – or similar style – jar.

Cut the halloumi into 4 slices lengthways and each slice into 4 triangles you should have a total of 16 triangles, unless you prefer thicker slices cut into 3 slices and then you’ll get 12.

Place a non-stick frying pan over a medium/high heat add the halloumi (do not over crowd the pan) and cook for 1-2 minutes each side, until golden. Repeat with the remaining halloumi, as necessary. Transfer to a plate and drizzle over the honey, leave to cool.

To serve the salad: on a serving platter scatter some rocket, halloumi, figs and pinenuts and repeat layering twice more so that the salad ingredients are evenly distributed in the salad, drizzle the salad with 1 tbsp. olive oil and a sprinkling of sea salt and cracked black pepper.

You can drizzle over some of the blueberry dressing or serve it on the side.

by Lisa Roukin Author of My Relationship with Food Cookbook

#ABOUT LISA

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

For more mouth watering meals check out our range avalible to buy ready made

Kettlebell training is a great way to shake up your workouts

Kettlebell training is a great way to shake up your workouts, blow away the cobwebs and get into incredible shape! I believe kettlebells are among the best pieces of equipment available today. There are many reasons why. Let’s explore that a little more. This article covers the essentials of kettlebells, how they differ from traditional weight training and why you should start training with them today!

Kettlebells consist of a cast iron weight, with a flat bottom and a handle on the top. They typically range from 5 to 100 pounds. However, they come in various casts, sizes and colours.

Kettlebell training has been around for years. It is rumoured that they have been brought into the fitness

The Kettlebell

world sometime in the 1800s by a Russian man named Vladislav Kraevsky. He is thought to be the pioneer for the involvement of kettlebells in the weightlifting world. Since then, kettlebells have grown dramatically in popularity with a huge movement in the last decade.

How is the Kettlebell Training different from Traditional Weight Training?

The most obvious difference is the shape of the weight. A dumbbell has weight evenly distributed on both ends with the grip in the centre. This allows for the body to try to stabilise the weight through slow and controlled movements. As the kettlebell is offset by the handle, it throws you off set, and forces your to work your core stabiliser muscles. This allows you to grop the kettlebell in different ways and forces you to engage the whole kinetic chain and use the 600 muscles in your body.

One isn’t necessarily better than the other. But if you want fat loss amd all round strength and cardio, then go for kettlebells. The way you use them will depend on your fitness goals. There can be some cross-over in the way that they are used like dumbbell training. Illustrating some kettlebell movements can be used with dumbbells and vice versa. However, the kettlebell is far more versatile and allows you to do more fluid movements like snatches, swings and clean and jerks.

7 Reasons Why You Should Do Kettlebell Training…

1. Kettlebell Training is a Total Body Workout

As you work the 600 muscles in your bidy, kettlebell training works you up to a sweat fast as you have to engage the entire body in a variety of multi-joint, functional movements. Just a kettlebell swing alone engages the whole posterior chain, you will discover new muscles and reactivate old ones fast!

Of course you can still do your compound lifts like squats, presses, rows, lunges and crunches etc, but the traditional kettlebell exercises like, swing, clean, snatch, Windmills and Turkish Get Ups, will tax the whole body and challenge many different components of fitness within the body (balance, power, core strength etc.).

2. Kettlebells

Are Cheaper Than a Gym Membership

Because kettlebells allows you to work the many aspects of your fitness, its like having s portable gym. Of course there is a wide range of pricing, colors, sizes, and levels of quality to choose from. But not only they are portable, but they take up less space than traditional weights, and its like having a gym but a fraction of the price. However, when starting out you just need one or two bells for an effective workout.

3. Kettlebells Are Portable

Kettlebell

They are small enough to transport easily. So, if you don’t have a gym membership or don’t have time to get to the gym, kettlebell training is perfect for home training.

4.

Kettlebell Training is Fun and Effective

Lets face it you won’t get bored when training with kettlebells. Not only will they challenge you, but stimulate the nervous system and will add fun and variety to your current fitness regime. Although Kettlebell training exercises are unique, challenging, and can help you lose weight, they always add a different dimension as they always add variety and are a challenge which will keep you engaged.

5. Kettlebells Training Hits Your Core

When you do kettlebell training, as the handle is offset, this forces you to work your core stabilser muscles far more as you have to work your centre of gravity more to lift the metal object. So you wont need to do a seperate core workout or endless crunches as you will have a rock solid core from your kettlebell training!

6. Kettlebell Training Prevents Injuries

When kettlebell training, you not only engage a lot of muscles in one go, but you exercise functionally and in the frontal plane, sagittal plane and the transverse plane. So when performing kettlebell moves in these planes this will prevent injury as you will replicate daily movements over several

joints. Therefore building strength and flexibility in all three planes of motion is essential for athletic performance as well as healthy mobility for quality of life.

7. Kettlebell Training Can Shift Fat Fast

Remember, when doing traditional weight training, you only burn calories 4-6 hours post workout. But when training with kettlebells you burn calories up to 24 hours post workout. But again it does depend o how you strcture your workouts. Of course you can use kettlebells like dumbbells for isolated strength movements. But the most calories are burnt when doing HIIT training with short rests in between bouts of exercise. But bare in mind, more isn’t necessarily better. A well-designed kettlebell training program, like any other high intensity workout, shouldn’t be done every day or take hours to complete. But, when done properly, kettlebell training is a great way to tax the body and a great way to build up work capacity in a short space of time and burn a load of calories!

by Jamie Lloyd BSc NLSSM IICT

Award Winning Fit Pro, Gold Medallist The British Kettlebell Championships, Bio-Synergy Ambassador

training can be done anywhere. Inside or out.

The benefits of weights for older women

As a woman over the age of 50, you may be looking for ways to stay in shape and maintain your health. If so, you should consider adding weights into your exercise routine, as it can help improve your muscle strength and provide plenty of other benefits. Emma Goodman-Horne, a personal trainer and Bio-Synergy ambassador, explains.

As we get older our muscle mass naturally decreases, also known as sarcopenia. However, we can work towards preventing, reducing this by incorporating weight bearing exercises, into our exercise regime. Women are at more risk of osteoporosis, especially following the menopause, as decreased estrogen levels don’t provide the bone protection it did before. By increasing your muscle mass through resistance training, you will support your bone health, making your bones stronger and more resistant to injury. Weight-bearing exercises stimulate bone tissue to strengthen and grow! Stronger muscles mean stronger bones.

There are numerous other benefits to weight training apart from keep your muscles, bones strong.

Lifting weights will give you more energy, help to manage your weight, (along with a healthy diet).

Lifting weights builds muscle = lean muscle mass increases = resting metabolism is raised = helps burn fat.

Weight bearing exercises can also Improve your glucose control, reduce symptoms of health conditions such as

rheumatoid arthritis, fibromyalgia, lower your levels of inflammation and pain, increase skeletal muscle strength, power, endurance, improve your general physical ability and leads to better mobility.

People who exercise regularly also tend to sleep more deeply. Strength training, when done with regular aerobic exercise, can improve mental and emotional health. During exercise, the brain’s ‘feel-good chemical’ endorphins, improving symptoms of depression, anxiety, boosting your confidence, self-esteem, and general wellbeing.

Grab a set of dumbbells (they don’t have to be heavy):

- Strengthen your arms, shoulders by lifting, curling, pushing, pulling, punching with a light set is amazing!

- Hold on Tight when you’re squatting to fire up the legs and butt

- Think about your posture throughout, core strength gives your spine the support it needs

Technique is key when performing any weight bearing exercise, to ensure you are doing it correctly to get the maximum results!

Once you have mastered the form you can start to lift, swing, push and pull heavier. Consistency is paramount, create a regular weights routine into your week and you will be stronger for the rest of your life.

FITNESS

5 best ways to burn more fat

Battling with stubborn belly fat? Jay Conroy, a personal trainer, coach, and former pro footballer, shares his five top tips for efficient fat-burning.

Are you struggling to lose that extra weight and keep it off? If so, then it’s time to step up your game and start burning more fat! Burning fat is an important part of any fitness plan, but there are many small steps you can take to boost your results. From making smarter food choices to exercising smarter, here’s some of the best ways for you to start torching the stubborn fat away today!

Here’s five key things you can do to burn fat…

- Look at your portion control

- Focus on cardio-based exercises

- Change the type of grain you eat to whole grain

- Get more sleep (and more quality sleep)

- Eat healthy fats

I know it’s easier said than done but portion size can really help. Just changing the size of your portions (I recommend using smaller plates) you can instantly reduce your visceral fat by 12% just by limiting the amount of food you consume for a small or controlled portion of food.

Whether it’s running, rowing, cycling, walking, for just 30 minutes, improving your cardio routine you can have a significant impact on reducing your visceral and liver fat. Once you have this as a routine after two weeks it can become very easy to introduce resistance-based training to really smash your numbers out the park.

Now some people want to reduce their belly fat. As you can’t specifically target certain areas that you want to lose weight, I have found that my clients that have changed to whole grains, whole oats, rye, and bulgur wheat they have found a huge reduction of abdominal fat, so this should put a smile on the faces of those who want to reduce stomach bloating and size.

I can’t stress the importance of a good night’s sleep and in my opinion it’s the easiest and simplest change to make. By setting an alarm or making a conscious decision to turn your phone off an hour before bed can have a huge improvement on quality of sleep. This will help your body function better throughout the night and aid in your fat burning cycle compared to people with poor sleeping habits.

This could sound like a huge contradiction because you’re not supposed to eat fat right? WRONG!!! Healthy fats have been proven to benefit individuals who are looking to reduce their waste size and also improve your brain function. Remember Trans fats are the bad guys and monounsaturated fats are the good guys.

I am always here to help and give my clients the custom help they need as every individual is different. Please reach out and I will be more than happy to help you and your fitness journey.

@Jayconroy02 Jayconroyfitness.com

INTERVIEW @olivertrevena

Life has been a complete non-stop adventure

We talk to British Actor Oliver Trevena who made a successful career for himself in the US about his various projects, including his passion for fitness and business…

British born Oliver Trevena is a star of the Hollywood screen and has done something very few British people have accomplished – he moved from the UK to Los Angeles and carved a successful career as an actor, entrepreneur, and fitness enthusiast. He has starred in films including The Long Road, The Good Guys, Leverage, The Forgotten and How To Rock. He is also the former TV host of the celebrity chat show, Young Hollywood. We asked him about relocating to LA and also about his attitude to fitness…

DH: What motivated you to move to LA and how difficult was it?

OT: We’re going back 20 years now. I grew up in Hastings and had an amazing upbringing. But there was just a couple of bigger moments that shifted my mind into thinking I needed change. I was 18 years old, and I was walking back home one night, and I was jumped by three guys and pretty much pronounced dead on the scene. I was in the wrong place at the wrong time. I was in a coma, and I spent the next nine to 12 months of my life in surgery.

It made me more driven to experience something different. I did get some compensation. At the time, I was a struggling performer. I was doing a lot of theatre and I was about to leave on a cruise ship for a theatre show. So I ended up with some extra cash. It did open some new ways of thinking. A friend of mine was in the States, and I went to visit and loved it. I remember checking into the Hyatt Hotel on Sunset, right

in the heart of Sunset Boulevard. I checked in for a few nights, negotiated a rate and stayed there. Back then there weren’t a lot of British people there, the only ones were expats living in Santa Monica who were construction workers. So, I got noticed and started to build my life from there.

DH: What was your first big break? Or was there a moment you were literally walking down the street and were discovered?

OT: It was a little bit of everything. I fell into music first; because my friend was performing, and they were putting together a boy band. And I met Vic Scott who did New Kids on the Block and Boyz II Men. We got connected and that helped me get my visa. I started to write music.

I just love performing. That’s what I grew up doing since I was four years old. I was in ballet school. I did 12 years of ballet theatre. I was open to everything. I was just like, ‘I’m in Hollywood. Tell me what you want me to do’. That put me in front of a lot of different people.

DH: Tell me about your first big break into screen work.

OT: I fell into TV hosting. It was a great opportunity. And 12 years later, I was still doing it. I got to meet a ton of people and I was good at it.

There’s business stuff that I’ve done in between things. It was a lot of work to juggle. But to be able to do something else knowing that if all else failed, I’ve still got A, B, and C. Every one of us has our own journey, right? I got back into acting. And it’s paid off. It’s been a complete non-stop adventure. And one that really is still just beginning.

DH: Your roles have been really diverse. Do you think that has helped with the other projects you’re now working on?

OT: Yeah, I think it’s probably also down to the fact that I just love working. When someone says, ‘I’ve got this project, do you want to give it a read?’ I’m more likely to say: ‘Let’s go for it’.

I love working with different coaches and teachers, because you get little nuggets from each one of them. I find it somewhat therapeutic. So, I’ve always trained, I’ve trained in improv, which really helped my hosting work, I’ve trained in comedy. So, I was always trying to constantly add strings to the bow. I’m 41, I feel like I’m getting my momentum.

DH: Is looking after your body one of your passions?

OT: 100%. I was living in the hosting world, which was so much fun, I’d go from doing the Grammys pre-show to interviewing everyone that I’ve ever wanted to meet in the music world to doing a show for the Hollywood Reporter. I had my own show. So, it’s a very glamorous, but a non-stop paced life. But I was just getting extremely burnt out physically.

DH: And that’s what led you into fitness?

OT: Exactly and because I wanted to feel better. Your body is your mind, your mind is your body, it’s connected. If you have a healthy body and you’re conscious of what you’re putting in it, you are suddenly a happier human being, you’re more focused.

I’ve been the ambassador for a British (clothing) brand called AllSaints for 12 years now. When they launched in the US, at first it was just fun and then it became a lot more. When I get involved in something, and I love it, I can’t help but stick my nose in. I learned things like where to open a store and growing a market.

I saw how a brand could grow. I wanted more of it. I like the creative side of it. It’s about telling a story. Whether you’re telling a story with a brand or listening to someone’s story as a TV host it’s all communication. That’s really what got me thinking more about business.

Now on the transition to health and wellness. There was a gym called Dogpound that I trained at in New York, I was training there when I was doing the Grammys show. And I just hit it off with founder Kurt Meyers and was like, ‘Why don’t we bring this to LA?’. We put one foot in front of the other from raising capital to how to structure it and bring in the right people. I learned a lot there. Every situation, you learn a bit more.

I don’t want to be the guy that’s suddenly, ‘Hey, you should do a hyperbaric oxygen chamber, but you should also go out tonight and get some action on my tequila’. It doesn’t really make sense. It’s funny when I see so many people doing that because it’s like, ‘Do you want to live this healthy life, or you want to get hammered?’ And it doesn’t mean that you can’t have a balance, but I just don’t believe you’re authentically pushing something when you’re pushing the opposite for five hours.

I get a lot of brand deals from alcohol companies who I don’t know how but they just seem to have bottomless pits of money. Sure, I’d enjoy it. But now it’s just not for me, you know? I’m sober now.

DH: What motivated you to make a change?

OT: It stopped working for me. I had a great time on it. I just didn’t like hangovers. I’d be like, ‘Oh, I’m going to do a sober January’, or ‘Now I’m going to do three months. So now maybe

six months’. Once you’ve done that, and then you do have a night out? Of course, the hangovers are worse. You’re like,’ Why did I do that? Life was so good without it.’

It’s then just training that little voice. There was an amazing book someone told me to get many years ago now called the Chimp Paradox (by Professor Steve Peters). It’s about training your inner Chimp, that little voice on the shoulder. And that resonated. It’s not like I’m now on a perfect path. But those moments get less. I think the transition is that I wanted to be healthier because I enjoy that part of life more.

DH: How do you immerse yourself in an acting role?

OT: Every role is obviously different. Depending on the depth of it, and the level of it. A lot of the action stuff I’ve done has been very heavy on the body. When it’s a supporting role, and you’re not in all day, it’s handy because I juggle between the business stuff, too. As I’m not using an accent, if I’m still British, it’s easy for me to come off the set and jump in on a business. If I have an accent, I tend to not do it just because I want to stay in the character a bit more. The role I just did in Boston, I play a man who is bipolar, suffering with depression, and he’s having a real breakdown. It was really emotional; I would get back to the hotel room and still be crying. And I’d have to pull myself out it and be like, ‘No, mate, life is actually really good’.

DH: Then I presume after a heavy role like that you need a break to reset?

OT: So important to reset. I recently did a life transformation course called “The Hoffman institute” No cell phones, no technology, and deep intensive work on the spiritual self. I honestly believe if I didn’t do that, I could have had a breakdown myself and stayed on an exhausting track in life. I was in Puerto Rico in an action film. We were filming in the rain forests, night shoots. I hate bugs. I’m holding the machine gun, meant to be a tough guy, and then some a bug would land on the back of my neck. And that’s it. I’m out. So, you’re on these long night shoots. We had loads of fun, and we would film all night. And then I would get back to the hotel, I’d work from 6pm to say, 5am. I’d sleep for three or four hours, and then set my alarm clock and boom, it was like work stuff all day. And I would be doing that nonstop, three weeks, and it drained me. I can’t do that again. People call it in the ‘flow state’, or you’re in your moment, the most powerful thing is saying no, so now I’m having to remove some things from my life and get back to having time and balance. We’re in a world where everyone wants to jump on Zoom. Setting the boundaries that you want in life is important.

DH: If you can have any superpower, what would it be?

OT: I’ve always wanted to fly. I’d love to read people’s minds. That’d be great.

DH: If you can train or be in a film with anybody past or present, who would that be?

OT: I’d love to do a movie with Joaquin Phoenix, and I’d love to train with Steven Gerrard and kick a football around.

DH: Final question, what’s your favourite indulgent meal?

OT: Chicken tikka masala with Peshwari Naan. And I love a roast dinner. You can take the lad out of Hastings, but you can’t take Hastings out of the lad, I guess.

Watch Oliver in the new Gerard Butler blockbuster - Plane in cinemas now.

SUPER 7 SUPER MAX®

High-powered protein blend

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.

FAST AND SLOW PROTEIN | WHEY ISOLATE | EGG ALBUMEN | MICELLAR CASEIN

If you’re pushing yourself hard in the gym, you should back it up with quality nutrition otherwise all your effort can go to waste. Super Max is a scientifically designed formula that provides your body with the nutrients needed to turn your training into stronger muscles. While slow-release proteins should be consumed at bedtime, recent studies show that it’s beneficial to take in fast and slow-release proteins at the same time, especially after workouts. That’s why Super Max combines whey isolate, whey hydrolysate, egg albumen and micellar casein – all of which have different rates of absorption. In other words, Super Max is engineered to be your powerful allin-one protein source, from after gym to after dinner.

908g

DIRECTIONS

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

SUPER 7 SUPER CHARGE®

The power to crush every workout

SEVEN KEY INGREDIENTS | 500MG CREATINE | 250MG AAKG | 250MG L-CARNITINE

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

DIRECTIONS

908g

Mix one 30g scoop of powder with water or juice before your workout. Avoid taking Super Charge at night as it contains a source of caffeine so may affect your sleep.

SUPER 7 SUPER GAIN®

High-powered post workout formula

FAST-ABSORBING PROTEIN | FAST-ABSORBING CARBS | L-GLUTAMINE | BCAAS

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

908g

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.

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

For optimal results, take two Super Burn capsules per day, before a meal with a glass of water. We suggest you don’t consume Super Burn before sleep due to it containing a source of caffeine. Do not exceed recommended daily dose.

SUPER 7

SUPER

ARMOUR®

High-powered multivitamin

BOOSTS ENERGY LEVELS | FIGHTS ILLNESS | B-VITAMINS | VITAMIN D

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

DIRECTIONS

Take one multivitamin capsule a day with water.

SUPER 7 SUPER LEAN®

Fight cravings and burn fat

BOOST METABOLISM | FIGHT OFF HUNGER PANGS | GLUCOMANNAN | B-VITAMINS | CHITOSAN

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

DIRECTIONS

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

WELLBEING

Being an entrepreneur nowadays is extremely challenging

Kristina Rihanoff is a world-renowned professional ballroom dancer, choreographer, and former star of Strictly. She started dancing the age of six and began teaching at 16. She talks about discovering the benefits of yoga and the challenges of running a business.

Kristina was invited to move to the USA in 2003, to compete professionally as a dancer. She has reached numerous national and world finals, ranking in the Top 12 in Open to the World International Latin competition held in Blackpool in 2007. Shortly after Kristina moved to England to start an exciting new venture.

Kristina also appeared in Strictly Come Dancing from 2008 until 2016 before leaving the show to start a family. She now lives in Northampton and is mother to a little girl Milena.

Besides her passion for dancing, Kristina has been a yoga devotee for nearly 20 years and is a certified yoga instructor in Hot Yoga; Hatha; Vinyasa;

Pre/Postnatal yoga; Children and Family yoga; Chair yoga for mobility issues; and Meditation. She now runs the Soo Yoga family and wellbeing centre in Northampton with her fiancé Ben Cohen.

Kristina talks to us about her passion for yoga and what motivates her to run her own yoga studio…

DH: You’ve transitioned from being on TV to running your own business. What has been the biggest challenge in for both you and Ben (co-founder of Soo Yoga) in changing your career? And what have you learned from that?

KR: Being entrepreneur nowadays is extremely challenging. We opened Soo Yoga in June 2019, nine months before pandemic. Like many businesses, we suffered tremendously through the two years of lockdowns.

As a new business we didn’t have a strong client base. It was really hard to sustain our members. We worked extremely hard doing everything online, keeping the community going and I felt like I did literally everything possible to keep engaging people. We had zoom meetings to help people struggling with mental health or lack of motivation.

When we opened up we had pretty good return rate – we had a pretty much everyone coming back to the facilities. As a business owner nowadays, you get something new thrown at you. There’s new taxes and electricity bills – it’s an ever-changing game. And it’s an unfair game too because it’s not about the quality of product or service – it is literally how you can survive because no one can predict things like doubling price of energy. There is no business plan that can help you to get through it.

DH: Our readers will empathize with that and it’s great to hear you’re embracing the whole holistic side of things to help. So, what was it about yoga that attracted you?

KR: I moved to America in 2001 to Seattle, Washington, because of ballroom dancing, I was invited to teach in local dance school and compete as well, professionally. One day my dance partner said,” Oh, we’re going to go to Hot yoga?”

I was like, “what is that?”

And he’s, “Well, all dancers love yoga, it’s really good for your body, it’s a heated room which opens up the pores, the muscles.”

So, I went to the tiny smelly studio, and it was literally like a room of hell. 40 people stuffed in a tiny box with no ventilation, and really hot and I thought, “Oh, my Lord, I’m just going to die in here!” It was a 90-minute class, and you can’t leave. I just thought to myself that I’ll never do it again. I came out of the studio and it was really strange, because I felt such a beautiful lightness in my body. The next day, my body was craving that experience.

I just got hooked and loved it very much. My dance partner and I were going to yoga five times a week, and it was a must, especially before big competitions. I’ve been practicing for 20 years. So, the first thing I did when I moved to London, I asked everyone where I can find the yoga studio and literally off the plane and onto the yoga mat.

Strictly is a full-on emotional rollercoaster. So, you need to find an outlet where you can just be in silence.

DH: I’m getting the vibe that it’s about, it’s about family, it’s about holistic, it’s about looking at things that try and make it accessible for people. Would that be a fair summary?

KR: Exactly. Regardless of age, ability, or disability, we have something for you because we have a full range of classes. I teach pregnancy yoga and then I go into baby yoga and baby massage with the new-borns and the mums and the postnatal classes and everything in between.

I have a Reformer Pilates gentle class where we do like a very light strengthening exercises, and resistance exercises for the elderly or those recovering from operations. I’m qualified in chair yoga which is yoga for those with mobility issues. Our facilities are accessible to wheelchair users. We can offer something to absolutely everyone.

DH: I understand you and Ben have both been involved in charitable work. Is there a way that people can get involved in what you’re doing?

KR: Quite a few things. I am working with a charity called Autoimmune Support and Awareness Foundation which brings awareness to Autoimmune conditions such as long covid, lupus, chronic fatigue and even autism. We hope to set up a local charity too, because we want to help the local community and also want to offer classes to children who perhaps need some help with the emotional and mental health via dance and drama. www.asafoundation.org.uk

Of course, Ben is well known for his StandUp Foundation, an anti-bullying foundation which, which he set up in the memory of his father who was murdered. He does a lot of work and a lot of talks about equality, diversity, and the impact of bullying.I just contribute to various projects. I do work with local charity to help cancer patients with some

yoga classes and raise money for them too. If you able to help, why not?

DH: Anything you want to share with us like a secret or a new launch?

KR: I’ve launched Facebook group called Wellness Academy by Kristina Rihanoff. You can look it up on Facebook and join my group. It’s really new. A lot of people who asked me, how do you transition from what you’ve been doing to what you do now, or people who may be already in the field of, let’s say, yoga, fitness, dancing, and they just don’t know how to really succeed in that field or do better than what they do now.

So, I wanted to help because I know, it’s super scary to go from one type of work you knew all your life – for me it was show business and dance – into the world of wellbeing. I’m looking to do courses and workshops to help people start out businesses in field of wellbeing and especially explain to them what not to do and what not to overspend on money.

DH: A lot of people would love to hear that. I’ve got a couple of fun questions for you. If you could train anywhere, with anyone past or present, who would it be and where?

KR: I grew up watching films like Dirty Dancing with Patrick Swayze. I did Mastermind on BBC and Patrick Swayze was my subject because I was just obsessed with his films and journey from being a dancer onto the big screen. I would have loved to be able to train with him and have danced with him.

by Kristina Rihanoff

Professional Ballroom Dancer & Soo Yoga Co-founder @krihanoff

How much water should you drink a day?

The Eatwell Guide says we should drink around 6 to 8 cups or glasses of fluid a day. Roughly 2 litres on any ordinary day.

We can get fluids from foods and drinks; not only water but also drinks like squash, fruit juice, soft drinks, skimmed milk) As alcohol is a diuretic, alcoholic drinks should not be considered as contributing to fluid intake.

Water is a healthy and cheap choice for quenching your thirst at any time. It has no calories and contains no sugars that can damage teeth or increase your risk of diabetes and obesity.

If you are exercising to the point where you are sweating then you will need to increase your fluid intake to compensate for the excess fluid loss and may want to consider an isotonic & electrolyte drink such as Bio-Synergy Pure Energy. Straw coloured pee is a good measure that you are adequately hydrated. Dark urine might mean that

you are dehydrated and need to take in more fluid/water. Tea and coffee in small amounts can be considered as contributing to your daily fluid intake. Excessive tea and coffee might mean you are taking in too much caffeine. Like alcohol, caffeine is a diuretic and will cause you to pee out excessive amounts of urine which may lead to dehydration. I would recommend that you don’t rehydrate with tea and coffee after a work out.

Remember everyone’s body works differently. Some people may need to take in more fluid and some people less fluid than others dependant on any underlying medical conditions. If you are unsure at all then do speak to your doctor.

Dr Gary Bartlett NHS Doctor, Team GB Snowboarder and Bio-Synergy ambassador

FITNESS

Weight & scales

Stepping on the scales at home can be frustrating for many people. Body weight can fluctuate throughout the day, and the scales may show higher or lower numbers depending on the time of day when a person uses them.

Scales can serve as a guide to weight loss. Studies have shown that people who weighed themselves six to seven times a week instead of only once a week showed an increase in weekly weight loss.

However, weight is not the only indicator of health. A person’s fluid intake, activity level, and hormones can all influence the number on the scales even if they weigh themselves at the same time each day.

Indeed, if you are following a resistance training regime, as muscle weighs more thangata, you can be both reducing body fat and gaining weight.

Best time to weigh

Weighing yourself consistency at the same time of the day will track weight loss or weight gain accurately.

The exact time that a person weighs themselves each day is less important than the consistency. To track weight loss or weight gain, people should always weigh themselves at roughly the same time of the day.

Weight can fluctuate throughout the day. A person will get a less accurate measurement of progress if they use the scale at different times on different days.

One of the best times for people to weigh themselves is in the morning, following urination. The reasons for this include:

1. exercise or other physical activity will not affect the number

2. it has likely been many hours since the last meal or snack

3. it can become a part of a person’s morning routine Consistency is key. If first thing in the morning does not work for a person, they should pick a more suitable time of the day and stick to it.

A person should also control as many factors as possible, including the shoes and clothes that they are wearing and the scales that they are using, so ideally weigh yourself naked.

In terms of measurement, weight is certainly a guide, however the goal should be an improvement in BMI (body mass index) which can be best measured using callipers or even by using a tape measure. Whichever method consistency and accuracy is key.

ACTIVE WOMAN®

Active Woman® is the UK’s first sports nutrition range dedicated to women. If you love fitness and getting results from your workouts, this range of sports supplements is perfect for you.

For far too long, macho bodybuilders have dominated the sports nutrition world. Well, not anymore! Roughly 60% of gym-goers are women, and it’s time you get the smart nutrition you deserve.

That’s where Active Woman® from Bio-Synergy® comes in. Not just a simple ‘pink it and shrink it’ diet series, this is a hard hitting, girls-only range of supplements for ladies who know that strong is the new skinny, and that sweaty is the new sexy.

The Active Woman® sports nutrition range is specially designed with premium-quality ingredients that cater to the genetic needs of women, and help you take control of your lean muscle and body weight. Chock full of strategic vitamins, minerals and nutrients, we’ve even packed in as much protein as some leading men’s brands.

ACTIVE WOMAN® ACTIVATE

The ultimate pre workout for women

25G PROTEIN | 6G BCAAS | GREEN TEA EXTRACT | VITAMIN-B, VITAMIN-D

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

450g

DIRECTIONS

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

ACTIVE WOMAN® MULTIVITAMIN

The ultimate multivitamin for active women

31 NUTRIENTS | AMINO ACIDS | SUPPORTS A HEALTHY LIFESTYLE

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

DIRECTIONS

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

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

The power to perform your best

CHARGE

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. 400g

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. 400g

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 intao 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

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.

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.

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

By Montell Douglas OLY

History Maker: First British Female Summer Winter Olympian

Product Reviews PRODUCTS

Action sleeve by 12twelve south

Get the Apple Watch out of the way of your workouts by using the Twelve South Action Sleeve 2, a simple sleeve that places the Apple Watch on your bicep.

The goal of the Action Sleeve is, simply, to get the Apple Watch off your wrist (preventing accidental damage etc), and out of the way.

The design of the is straightforward — fabric material and a rubber Apple Watch casing and super-easy to use.

If protecting your tech whilst working out is your gaol, then this is an ideal and simple solution.

4 stars

www.twelvesouth.com/products/ actionsleeve-2-for-apple-watch

JLab GO Air Sport true wireless earbuds

Power through your hardest or easiest workout. With 32+ hours of total playtime and our smallest sport fit ever, the GO Air Sport are mighty (and fun). Auto connect to your device to walk, run, HIIT or talk on-the-GO. The ergonomic earhook fits even the smallest ears and stay securely and comfortably in place.

We loved the fit, the colours battery life and that the usb connector is built into the case. Ideal great value head phones for the gym or sport.

4 5 stars

www.jlab.com/products/go-air-sport-true-wireless-earbuds

RSP £34.99

RSP £29.99

Elite Feet Sports Socks RSP £12.99

Loving these socks from Elite Feet Sports, so much so happy to share their ambassador request.

We’re on the hunt for dedicated sport enthusiasts to join our team as ambassadors! Whether you’re an experienced endorsee with a good level of exposure, a pro at product testing, or have a following that loves to see the latest and greatest in football gear, we want to work with you. We’re looking for individuals who are passionate about sport and are eager to promote our grip socks to their network. If you have any other creative initiatives you’d like to bring to the table, we’re open to hearing those too! Fill out our contact form and become a part of our team today!

4 stars

www.elitefeetsport.co.uk

Vitruvian V-Form Trainer RSP £2,750.00

Inside a slimline carbon fibre platform are two very small, very powerful motors that deliver weight via adaptive algorithmic technology and two retractable cables. The resistance generated ranges from 7kg to 180kg.

Responding to the user’s physical actions, the V-Form adjusts the force over 40x per second. Acting as a spotter, it both assists and challenges the user to perform well, complete the exercise and constantly progress towards new achievements.

4.5 stars

www.vitruvianform.com

German Volume Training

One of the most effective, and proven, ways to gain muscle mass quickly is to the use German Volume Training (GVT). As the name suggests the stimulus of the programme is based on doing really high volume of lifting.

The GVT has been advocated in the coaching and popular media as an effective training method to help athletes gain lean body mass and muscle size.

It is believed that German weightlifting coach Rolf Fesser developed GVT to assist his athletes who wanted to increase lean body mass.

GVT works by targetting a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibres.

The normal protocol call in this programme is to do 10 sets of 10 reps which straight away would indicate this is not for the novice/beginner trainer, only the advanced/experienced should undertake this regime, an it is nuerally very fatiguing.

You should try and begin with a weight you could normally lift for 20 reps to failure in need be. A rough rule of thumb would be 60 % of your 1 Rep Max (1 repetition of your heaviest lift for that particular exercise) for example if your best Squat is 100 Kg 60% of your 1 RM in the squat is 60 Kg.

I have experimented with this programme for 8 weeks in March of this year with some of the Long Term Injured (LTI’S) athletes and they packed on 4 - 6 Kg’s of lean muscle mass.

Let

me share with you my GVT experience.

I had often heard about the benefits of GVT, normally a sceptic to anything that claims to be brilliant and wonderful, I normally try out these claims before I become a believer.

Reading through the vast amount of literature in documents and on the net about GVT, it was telling me to train my athletes 3 days a week, monday, wednesday and friday. The reccomendations where, to do a lower body (squat/deadlift) on monday, a chest and arms on wednesday, back and shoulders on friday. You can mix match this sequence any way you want. Ie you may want to do chest and back on monday, legs on wednesday, arms and shoulders on friday

I am not a great lover of isolating body parts for any training regime, but for the purpose of this experiment I was prepared to bite the bullet.

I planned out my GVT training schedule and it took the format of below.

Monday 1)

Squat 10x10 @ 80Kg Superset with Push Press 10x10 @ 60Kg with 90 secs recovery

2)

Barbell Shrugs 5x10 @ 80Kg S/S with DB Push Ups 5x10 Bodyweight with 90 secs recovery

Wednesday 1)

DB Bench 10x10 @ 35 Kg DB’s S/S with Barbell Curls 10x10 @ 45Kg with 90 secs recovery

2)

Dips 5x10 S/S with Hammer Curls 5x10 with 90 secs recovery

Friday 1)

Rack Deadlifts 10x10 @ 130Kg S/S with DB Shoulder Press 10x10 @ 30Kg with 90 secs recovery

2)

Single Arm DB Row 5x10 @ 45Kg S/S with DB Lateral Raise 5x10 @ 10Kg with 90 secs recovery

So as you can see there is big volumes there, if you take the squats alone on monday 10 x 10 at 80 Kg is 8000 Kg you will squat in that part of the session. The other important factor to mention at this juncture is the beauty of GVT is it can be completed in under 30 minutes.

The ideal progression is to increase the weight of all the lifts by 5-10 kg per week or 4-5% of the previous weeks weight if the athlete is able to deal with the initial loadings.

My LTI’s undertook week one and right from the very 1st session they felt the intensity ratchet right up from a normal traditional lower body session. The fact that you where sticking to a 90 secs recovey time after effectively squatting 800 Kg ( 10 X 10 of 80 Kg) then 600 Kg (10 X 10 of 60 Kg) of Push Press meant they had exposed their body to 1400 Kg of loading in one hit, and they still had 9 hits to go!!!!!

After completing the first 3 sessions in week 1, the feedback

was the players felt wee bit sore and stiff but mentally felt good, GVT becomes a real mental challenge where they approached all the sessions with the attitude, “Right today I am going to rack deadlift 10 sets of 10 at 120 Kg that’s 12000 Kg, plus with that I will be doing DB Shoulder Press at 10 sets of 10 at 30 KG that’s another 3 000 KG that’s a total of 15 000 Kg in 20 minutes!” that’s where they where getting their mental stimulation from!

By week 5 and 6 most players had gained put on 3.5-5 Kg, all from doing 3 X 30 minute sessions a week, the weight they where lifting had increased, but the cumulative fatigue was starting to kick in. The players found they where eating a lot more in this phase and sleeping really well, 8-9 hours a night. (the most anabolic thing you can do is eat and sleep !)

Into the last week and the players where really struggling, dreading the sessions, but determined to complete their targets, I was starting to realise that 8 weeks is too long on a regime like this, as their bodies screamed for something easier.

They completed their last deadlift session which had gone up to 140-150 Kg for 10 X 10, the squats had increased to at 130 KG for 10 X 10.

I weighed the LTI’s 2 days after their last GVT session and they had gained an average of 4.5 - 6 Kgs over the eight weeks and lost 2.6% - 4.3% body fat (the high intensity nature of GVT gives you a high aerobic hit ).

So with this data collected I was happy with the outcome, in summary GVT is brutally hard but it is an effective way to pack on muscle fast.

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.

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

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

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

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