#MAKEITHAPPEN
£2.50
The Health, Fitness and Lifestyle magazine from the experts at Bio-Synergy.
Joseph Choong
Mark Foster
Weights in Space
Tonga Rugby
Q&A with Joseph Choong Olympic Gold medalist
Australia, watch out the Brits are coming...
Approximately 220 miles above the Earth
On tour with Tonga’s rugby squad
T R A I N I N G // R E C I P E S // I N S P I R A T I O N // A D V I C E & I N T E R V I E W S
CREATING OLYMPIC HISTORY #MAKEITHAPPEN PAGE 1 | TOTAL NRG | 2022
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#MAKEITHAPPEN
It is with great excitement that we present the latest edition of Bio-Synergy’s Total NRG.
As sports nutrition experts, you can rely on us for all your nutrition needs.
As you would expect from Bio-Synergy we have poured a lot of passion into this issue and have had the pleasure of working with a number of industry experts to bring you the latest research, best recipes and workouts to fuel your passion for fitness and #makeithappen.
Since 1997 Bio-Synergy has won numerous awards, accolades and most importantly millions of happy customers worldwide have adopted our products to get the most out of life.
If you want to join the conversation and get the latest news make sure that you follow on social media, simply search biosynergy. Since its inception Bio-Synergy Total NRG has been devoted to bringing the latest and most exciting fitness news to give you the tools that you need to get the most from life.
I hope that you enjoy reading the articles as much as we did putting them together and feel free to share with your friends, family and colleagues. Yours in fitness, Daniel and The Bio-Synergy team
Whether your goal is setting a new personal best or dropping a dress size, the information that you will discover in each issue will be practical, informative and exclusive. 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. If you want to get in touch email makeithappen@bio-synergy.co.uk or call - 0044 207 569 2528
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#MAKEITHAPPEN
Contents 6
On tour with Tonga
10
Exclusive interview with Joseph Choong
14
Approximately 220 miles above the Earth
16
Importance of recovery
18
5 Facts you should know about this intermittent fasting
20
Plan, Prescribe then train like a Lunatic!
22
Master Wong interview
26
Baked blueberry oatbran recipe
28
What is consistency and how do we achieve that?
30
Make It Happen in 2022
32
5 killer ab exercises to strengthen your core
34
4 steps to wellbeing
40
Q&A with F1’s master trainer Michael Italiano
42
What are the benefits of skipping?
45
Why morning workouts can power your fitness
46
Australia, watch out the Brits are coming
48
Kids healthy eating
47
Halloumi & fig salad with blueberry dressing recipe
52
Exclusive interview Hollywood’s go to action man - Silvio Simac
54
Meet the founders of Boxology Academy
60
Marathon training advice
63
Benefits of sports massage
64
Essential guide to Cross-Fit
67
Weight loss wonder
68
Product reviews
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FITNESS
On tour with Tonga It was always going to be a challenge. Four games in four weeks. Two big games against tier one international teams, a fairly hectic travel schedule from UK to France and Romania, plus a group of staff that had never worked together before. This is what it was going to be like touring with the ‘Ikale Tahi’ Rugby team!
with a busy schedule and the momentum continues to grow. Now into our third year, Altius PT has helped to support and provide PT, rehabilitation and S+C consultancy to a broad range of clients including many clients who are looking to be pushed, hit targets and take control of their health and wellbeing.
Preparations for Scotland were far from ideal. Many of the players were arriving at different stages in the week, including many who play their rugby at southern hemisphere clubs. This meant some tired bodies, before we’ve even got any training under way. Attempts to try and help body clocks adjust to the change in time zones, was certainly not helped by the covid restrictions enforced in Scotland which meant being restricted to the hotel and therefore limited day light exposure.
The opportunity to provide consultancy with Tonga Rugby was presented to me in August and despite a few initial reservations about leaving my wife and three children for 4 weeks, and handing business over to my very capable freelance PTs at Altius I said yes and stepped back into the Lead S+C role again and embraced the obvious challenges.
So, it certainly felt as though we were starting somewhat on the back foot, but with only two Rugby sessions in the week, we faced a strong Scotland team at Murrayfield and despite the scoreline, the boys never lacked effort and spirit, and we came away feeling optimistic about the next weeks test match against England at HQ Twickenham. This was my first taste of International Rugby, and a first week under my belt back in a Lead S+C role, since leaving Northampton Saints in 2018. After 10 years at Saints, I left following the end of the Jim Mallinder regime, and set up Altius PT LTD. Right or wrong, my time at Saints certainly gave me a head start as far as business growth was concerned and I was fortunate to hit the ground running
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We decided to keep onboarding and screening of the players very simple. Unfortunately, the sharing of player information from clubs when they transition to international duty is never consistent, and often we are presented with no previous GPS data, and little or no S+C and injury information about each player. So, the medics ran with their Musculo-skeletal check ins and we had a short window to gather skinfolds, body weights and discuss what their current S+C schedule looks like and recent training and game exposure. Continuity is key and I wanted to ensure each player was managed as best as possible. This meant, keeping a consistent and basic strength and conditioning plan for the next 4-weeks. For the Scotland week we had the use of The Performance gym and Pleasance gym in Edinburgh. This was an excellent facility and was it easy to manage large groups. One of the biggest headaches, as an S+C coach when on tour is not
#MAKEITHAPPEN knowing what facilities, kit and space you have available. As I quickly found out, trying to have access at the times you want, is often a logistical nightmare. Following Scotland, we relocated to the Lensbury Resort to prepare for a huge test against England. As we settled into our training week, I was beginning to enjoy the Tongan culture and connect better with the players. Every day we had the privilege to sit in and share their ‘Lotu’. This is where we would pray, sing hymns and share our experiences. I found this a very calming point in our busy days and gave everyone a time for reflection. After the hectic previous week, we settled into a more familiar training week and this meant more time on field and more time for my S+C input. The Lensbury resort is a fantastic facility, with everything only a short walking distance from the hotel. This meant none of the travel and logistical issues of the previous week and an ideal setting for our biggest game at the weekend. The captains run at Twickeham was quite a special experience. I had been fortunate to have experienced a full house HQ with Northampton on two previous occasions, but the anticipation of being a part of the international experience on home soil was something very special. The echo of the players rehearsing their ‘Sipi Tau’ (warrior dance) in an empty Twickenham was captivating. The two previous games, travel and training was taking a lot out of many of the players. Many of the squad have come from very different training environments and have different levels of experience of what a high-performance
environment looks like. This meant very varied levels of fitness and understanding of how to prepare to train and recover from training. We offered the usual methods of hydrotherapy (when available), saunas and ice baths (surprising uptake for this), mobility and soft tissue work to help the boys recover from match play and heavy training days. Nailing down nutrition was a priority for this squad of athletes, and fortunately the menus and standards on offer during the first two weeks was superb – and these boys enjoy their food! Usual athlete friendly fair, with a few treats allowed at the right times in the week to keep things enjoyable and tasty. In addition to the meal times, we teamed up with Biosynergy as our official team sponsor for all of our supplementation needs. This meant using pre and post training products to help the boys prepare and recover between sessions and from test matches. Feedback was great and the boys loved the ‘Whey Hey Protein the best! Personally, I found the tour an amazing experience and one I consider a privilege to have been a small part of. I experienced the 4 Tongan Pillars first hand and for that I’m very grateful.
by Marco Finney S&C coach and founder of Altius Personal Training
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NEW PRODUCTS BIO-SYNERGY VITAMIN C® Boost & Protect
HIGH STRENGTH | DAILY DOSE | VEGAN Did you know that Vitamin C is one of the most researched vitamins supported by a number of scientific studies which have proven the following: Vitamin C contributes to the normal function of the immune system. Vitamin C contributes to the normal functioning of the nervous system. Vitamin C contributes to normal pyschological function. Vitamin C contributes to normal energy-yielding metabolism. Vitamin C contributes to the protection of cells from oxidative stress.
x100
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.
x100
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.
30g
1000g
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 KETO FUEL® High Performance MCT Formula
12G MCT PER SERVING| VEGETARIAN | NATURAL FLAVOUR | VERSATILE If you are following a keto diet then this super versatile powder is an ideal supplement, it can be added to coffee, protein powder or smoothies. Studies suggest that MCT’s (medium chain triglycerides) support weight loss by increasing fullness, fat loss, energy burning, ketone production and by improving your gut environment.
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DIRECTIONS
Add serving (10g) to 100ml water, coffee, a smoothie or protein shake. Looking for some inspiration or feeling more adventurous check out some keto recipes on our FitHub.
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PROTEIN SHAKES BIO-SYNERGY WHEY BETTER® The UK’s most powerful protein
92% PROTEIN | 6.8G BCAAS | B-VITAMINS | 0 CARBS | 0 FAT With 92% protein, 1% fat and 0 carbs, Whey Better® is arguably the best whey protein shake you can buy. Whether your goal is to pile on lean muscle, strip away body fat or hit a whole new peak of fitness, you can trust Whey Better® to help you succeed. Every 30g scoop of our 100% whey isolate packs in 27.2g protein – more than any other in the market – plus a mighty 6.8g BCAAs and B-vitamins for improved energy levels and protein absorption. Whey Better® is also proudly manufactured right here in the UK, using only premium-grade ingredients. So, whatever your sport, however ambitious your goals, Whey Better® is the perfect partner to support your muscle growth and recovery.
30g
750g
2.25kg
2019
DIRECTIONS
Add 1 serving (30g scoop) to 200-300ml of water, semi skimmed milk or a milk alternative. Best enjoyed 20-30 minutes before training, after your workout and in the morning. Take 2-3 servings per day for maximum results.
STRAWBERRY RASPBERRY
BANANA
CHOCOLATE
CHOC MINT
VANILLA
BANOFFEE
BIO-SYNERGY WHEY HEY® The delicious protein powerhouse
21.4G PROTEIN | 4.8G BCAAS | 1.7G FAT | 100% NATURAL AND GLUTEN FREE If you’re pushing yourself hard in your sport, Whey Hey® is the protein punch your muscles need to recover and grow. With 21.4g protein per serving and 4.8g BCAAs, it’s an exceptionally good quality source of whey protein. What’s more, Whey Hey® is probably the UK’s first 100% natural whey powder made from all natural flavourings, colourings, sweeteners and ingredients. It’s also absolutely delicious and available in decadent Coconut and Brazilian Coffee, refreshing Watermelon as well as Peanut – great after you’ve worked up a sweat. Best of all, Whey Hey® gives you incredible value for money. In other words, it’s the perfect all-rounder. So, whatever your sport, whatever your goals, Whey Hey® is the delicious, value-for-money answer to your protein needs. Many top magazines agree, with Men’s Health and Your Fitness giving Whey Hey® excellent reviews.
908g
2.25kg
DIRECTIONS
Add one heaped scoop to 250ml - 300ml of water, milk or your favourite smoothie. Why not mix things up and add it to your baking or cooking.
COFFEE
COCONUT
WATERMELON
PEANUT
BIO-SYNERGY LEAN & GREEN® 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
2019
DIRECTIONS
Add one heaped scoop to 250ml - 300ml of water, milk or your favourite smoothie. Why not mix things up and add it to your baking or cooking.
BUTTERSCOTCH CHOC MINT
PEANUT
BIO-SYNERGY SKINNY PROTEIN® Gain the muscle, lose the fat
23.4G PROTEIN | 152MG GREEN TEA | 75MG CHROMIUM | 75MG L-CARNITINE Is it possible to pack on muscle size without getting too bulky? If you’ve ever asked this question, Skinny Protein® is made just for you. It’s low in calories, fat and sugar but crammed full of quality whey, with 23.4g protein in every scoop. Skinny Protein® also helps you control how much you eat during the day. The high protein content and thick consistency give you a satisfyingly full tummy, so you’re less hungry in between meals. To make our Skinny Protein even ‘skinnier’, we added popular dieting ingredients including green tea and chromium to speed up your metabolism and curb your sugar cravings. With just 123 calories per serving, Skinny Protein® is the delicious, low fat way to hit your protein intake and weight loss goals. That’s why it was voted no.1 for weight loss by independent review sites and Your Fitness Magazine.
700g
2019
DIRECTIONS
Mix one scoop of Skinny Protein® with 200-300ml of skimmed milk, water or your favourite milk alternative. Shake well.
STRAWBERRY CHOCOLATE
VANILLA
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Joseph Choong
Olympic Gold medalist
DH Obviously, winning the gold and being first British person in its 100 years, to win this is an incredible achievement, where do you go from there? I mean, what’s How do you top that? JC I want to go to Paris, and I want my younger brother Henry, to compete alongside me and both of us medal. DH Rio versus Tokyo. How different was that in terms of the overall experience of taking away your own performance was there a big difference and do you feel that you there was anything lost as a result of that? JC I’m not really sure performance wise, like the most stress I got for Tokyo was doing last minute PCR test because they lost mine in the post, so before we flew I sat in the airport waiting for the result for about an hour and a half and that was that was that probably had me sweating because that would have been game over if it had come back positive. But other than that, as soon as I got out there, I was just so happy the games were going ahead that I was just really enjoying myself and it really took the pressure off. I think the biggest thing I noticed was the stadium was so empty and I could literally hear my coach from all the way across the other side of the stadium. So that almost put more pressure on me because instead of just sort of white noise it was passionate Italian coach screaming at me to go faster. DH So, what has been the biggest challenge of your career to date? PAGE 10 | TOTAL NRG | 2022
JC For the first few weeks after we heard that the Olympics was postponed just because normally you’ve got at most two or three or four months to train before any competition, but we had like 13 months or more before the next one. And that really made me question what I was doing the training for. So just getting through that period and coming out with the other side, really fit and healthy was a big thing. DH in terms of nutrition, how important is it that is to achieve your goal and have you or do you use any kind of supplements or sports nutrition to support that? JC It’s a massive part of, of like my day to day training, like I don’t, I don’t think of it as nutrition anymore. But just habits like I’ll always have, depending on what sessions either just protein or protein or carbs, like recovery drink between sessions, depending on what I’ve got next coming up in the day, I’ll take probiotics, omegas and multivits. When I’m cooking, I’m always like, conscious that I’ve got enough protein proteins to be a big thing when we have back to back training sessions. And obviously, like fruit and veg and all those sorts of nutrients. DH Do you have a favourite cheat meal? Or do you pretty much stay on track? All the time? Or do you have a couple of off days? JC I guess for me a cheat meal is, a really tasty one, that’s probably got slightly more fat. But I really enjoyed cooking, so I’ll still like to make my own like chips and burgers and love adding a sugary barbecue sauce.
#MAKEITHAPPEN DH In terms of, a typical week’s training when you’re running up to an event, what does that comprise of? How do you relax?
DH If you could train with anybody past or present, who would it be and why?
JC Training for getting ready for a competition season that will be 25 to 30 hours a week training, like, pretty standard day would be nine o’clock and hours run like 10-12k session or just easy depending on the day, and then followed up straightaway by sort of three, three and a half km swim. Then in the afternoon, it’ll be either fencing , gym or horseriding, or fencing lessons, so just like mix the other ones in.
JV There is a Russian fencer, Alexander Lesun, I really respect him it would be really great to train with him and get ideas off of him.
And then that’s pretty standard for winter training block. And then, for me, like it’s an endurance sport, and I’m much more of a power athlete, I’m a much better sprinter than endurance runner so like gym wise, I’m, I’m doing like high reps, like 30 reps of squats with not huge amount of weight just to build up that sort of endurance. And then when we sort of get a month out or six weeks out from competitions, I’ll switch to the to the power stuff to really make it a super strength. That’s what the gym, gym coach calls it. I just like start chucking on the weights and doing more hip thrusts, squat .So that by the time we get to the competition, I’m really explosive for the fencing. And I’ve also got that endurance for running. DH Have you ever had a DNA test to look at, for example, where you’re gifted, or where you’re weak? And is that something you’d be interested in finding out about? JC You know, I’ve never had a DNA test, so yeah, I would be interested. It’s kind of nice to sort of put a label on things. DH And so the second part of the question was, how do you relax? Are you like, binging on TV? like a lot of athletes, do you spend a lot of time gaming? JC Yeah, gaming is a big one for, for me and a lot of the boys, and over lockdown as a sort of hobby, I built my own PC and gaming rig. DH, if you could train anywhere in the world, where would it be?
DH What keeps you motivated? JC At the moment, I’ve started concentrating on fencing. So I’ve just done my first fencing World Cup. Going from being one of the top in the world to coming 71st at my first fencing World Cup was actually a really good, like, I really enjoyed it, because it got me motivated again, I just think these guys, are the best people I’ve ever had to fence, so then it was like, Oh, I can get to another level. So it’s things like that, like just realizing that you’re not as good as you can be. And I can always improve. DH Biggest fear? JC My biggest fear is for the sport. They’re talking about taking out the riding our international federation. That’s my biggest nightmare as I guess, when I am older and have had a family and tell my kids I’m a gold medallist at the Olympics, but then them having no idea what that sport is, and that it doesn’t exist anymore would be a massive shame for me. DH Finally if you could have superpower what would it be. JC Teleportation, as it would save so much time travelling to events and training.
by Joseph Choong MBE British Modern Pentathlete Gold Medalist twitter.com/joechoongy instagram.com/joechoong123
JC Or the we’re basing it on my experiences, the best training camp I’ve been on is probably Tenerife, it just the warm weather training camps, it makes, it makes swimming, probably my most favourite training session, suddenly it’s in the sun, you get a tan. And as soon as you get out, your just warm again. And it just feels so much better than slogging it up and down in an indoor pool. So basically just anywhere, sunny that that’s got good climate, I think, perfect. PAGE 11 | TOTAL NRG | 2022
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SIZE & STRENGTH BIO-SYNERGY CREATINE PLUS® STRENGTH The original muscle performance booster
STRENGTH AND STAMINA | UNIQUE HIGH STRENGTH CAPSULE | PHASE ONE - 100% CREATINE Want to take your training up a notch or two or three? You can with Bio-Synergy Creatine Plus® – the supplement that launched our success back in 1997 when we created the world’s first encapsulated creatine supplement. Over the years we’ve improved on our original recipe to ensure it’s even more effective than creatine monohydrate on its own. Undoubtedly the world’s most researched sports supplement, creatine monohydrate has repeatedly proven its ability to boost the strength, stamina and performance of athletes just like you.
x125
2019
DIRECTIONS
Take 6 capsules per day with water. If a training day, 3 before training and 3 after, if a non-training day, take 3 capsules before lunch and 3 before dinner.
BIO-SYNERGY CREATINE PLUS® PHASE 1 & 2 The original muscle performance booster
STRENGTH AND STAMINA | UNIQUE TWO-PHASE PACK Want to take your training up a notch or two or three? You can with Bio-Synergy Creatine Plus® – the supplement that launched our success back in 1997 when we created the world’s first encapsulated creatine supplement. Over the years it has been used by 1000’s of athletes and those who want to get the most out of every training session. Undoubtedly the world’s most researched sports supplement, creatine monohydrate has repeatedly proven its ability to boost the strength, stamina and performance of athletes just like you. But we took it a step further. Creatine Plus® comes in a two-phase pack, one for loading and one for maintenance, making it more effective, precise and convenient for you. We don’t stop there either. We’ve also included a natural fibre, called chitosan, in the maintenance phase to help you strip away even more body fat. Now you know why Creatine Plus® has been No.1 since 1997.
x250
2019
DIRECTIONS
Phase 1: For the first five days, take five capsules five times per day with water (25 capsules total). On training days, take five capsules: one hour before training and then five capsules after. Take the other 15 capsules spread out evenly during the day. Phase 2: Take four capsules per day with water.
BIO-SYNERGY BETA PERFORMANCE HMB® Take your workout and recovery to the max
HIGH STRENGTH FORMULA | TRAIN HARDER | RETAIN MUSCLE Push your workouts harder, lift heavier and keep the muscle you’ve earned with Beta Performance HMB capsules. As the by-product of the essential amino acid, leucine, HMB can enhance muscle growth and reduce recovery time. How? By improving the body’s protein synthesis and upholding the structural integrity of muscle cells. Many of our athletes use HMB to help them get stronger and cope with more demanding workouts. They also take it during their cutting cycles to help preserve muscle mass while on calorierestricted diets. But HMB can also support muscle growth during over-training and over-reaching workout phases, due to its potential to speed up recovery. So, use Beta Performance HMB to help you get stronger, be faster and create a more muscular body.
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DIRECTIONS
On training days take 3 capsules, twice per day, once before your workout and then immediately afterwards with water. On non training days take 3 capsules twice during the day with water. Do not exceed recommended daily dose.
#MAKEITHAPPEN
SIZE & STRENGTH BIO-SYNERGY CREATINE MONOHYDRATE® Perform better, feel stronger, recover faster
HIGH STRENGTH FORMULA | TRAIN HARDER | KEEP THE MUSCLE Push yourself and your workouts to the next level with the purest, most readily absorbed creatine monohydrate formula available. There’s no question that increased creatine levels delays muscle fatigue, increases energy in your muscle cells and enhances your ability to train harder. It’s been proven repeatedly in scientific studies.
500g
DIRECTIONS
There’s no need for a loading phase. Take 2 capsules per serving and 2-6 capsules per day. For maximum results, take the capsules on an empty stomach, 90 minutes before your workout.
BIO-SYNERGY BCAA 2.1.1 CAPSULES® High performance amino acids for muscle recovery
1500MG OF BCAAS PER SERVING | 2.1.1 RATIO FOR MAXIMUM REPAIR AND GROWTH If you’re hitting the weights hard or training at a high intensity, Bio-Synergy BCAA 2.1.1 Capsules fuel your body with the building blocks essential for building strong, healthy muscles. Bio-Synergy BCAA is a premium combination of leucine, isoleucine and valine, in the precise ratio for optimum muscle growth and recovery: 2 leucine, 1 isoleucine and 1 valine. Every serving gives you 1500mg of high performance BCAAs, as well as Vitamin-B6 to boost your body’s metabolism, helping our BCAAs to reach your muscles sooner. That’s why it’s perfect for after your workouts when you need to kick-start your recovery and growth.
x120
2019
DIRECTIONS
Take three capsules with water before training and three directly after. Do not exceed recommended daily dose.
BIO-SYNERGY POWER BEET®
For performance and endurance athletes RICH SOURCE OF NITRATES | INCREASES STAMINA | DELAYS FATIGUE | ANTIOXIDANTS As you may know, beetroot has become famous for its performance enhancing benefits, especially for endurance athletes. But who actually enjoys drinking litres of beetroot juice? Not us. So, we created our own encapsulated supplement to give you an easy, convenient and concentrated shot of beetroot. Ideal as a pre workout supplement, Power Beet® provides a rich source of nitrates, which expand blood vessels and improve the flow of oxygen to the muscles. This helps them perform better for longer, and then assists with recovery after your longer training sessions or races. Even the pro athletes are using it these days, so it will work for you too.
DIRECTIONS
x60
Take one capsule, three times a day regular intervals with water. Do not exceed recommended daily dose.
BIO-SYNERGY OMEGA 369® Boost Your Concentration
IMPROVES CARDIOVASCULAR FUNCTION & A HEALTHY HEART | IMPROVES FOCUS & BRAIN FUNCTION It is no secret that omega fatty acids are good for you, the reason being that if used as a daily supplement omega 3, 6 and 9 support brain and cardiovascular function. High strength Omega 3, 6 & 9 for brain and eye function. Whether you are a performance athlete, gym goer or concerned about your health, you know doubt will have heard of omega, 3, 6 & 9 and the various benefits associated with them. So if you don’t fancy eating more oily fish or have a poor diet these easy to use capsules are a convenient solution.
DIRECTIONS
x90
Take two capsules three times a day with water. Do not exceed the recommended daily dosage.
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FITNESS
Approximately 220 miles above the Earth Approximately 220 miles above the Earth, the International Space Station (ISS) is in a constant free fall as it orbits our planet, simulating the conditions of microgravity, causing a feeling of weightlessness. In space, Astronauts can move a 500-pound object with a small push of a finger. Physical effort in space is nearly non-existent. In the absence of Earth’s gravity, physical demands on the body change, as do the body’s responses. Spending only a couple weeks in space is equivalent to being in a lengthy hospital bed rest: Your blood volume declines, causing the heart to pump less blood throughout the body, causing atrophy. This leads to a reduction in stamina (from VO2 loss), aerobic and anaerobic fitness, and muscle/bone strength. Some of the bodily fluids in your lower extremities also shift to the head, causing face swelling and headaches. Upward shifts in spinal fluid can alter the anatomical shape of the eye and inflaming the optic nerve, which may cause blurry vision and sometimes permanent changes to eyesight. Research has shown that almost two-thirds of astronauts who’ve spent months at the ISS have reported problems with their eyes. They also run a heightened risk of kidney stones. As if that’s not challenging enough, Astronauts’ bones lose minerals and reduce in density at a rate of more than 1% per month in space. (By comparison, elderly PAGE 14 | TOTAL NRG | 2022
men and women on Earth lose an average density at 1% to 1.5% a year.) This puts Astronauts at greater risk of osteoporosis-related fractures later in life. In addition, the muscles, including those in the spine, can also decline rapidly. Countering the risk of bone loss means increasing loadbearing exercises while in space. Much of the bone loss seen is in the lower back, the femoral neck, and in the hip. To counteract this, astronauts focus on hip-dominant exercises, such as squats and deadlifting. Astronauts use three primary machines for workouts while living on the ISS: a treadmill, a weightlifting contraption to sustain muscle mass called Advanced Resistive Exercise Device (ARED), and a stationary bicycle called Cycle Ergometer with Vibration Isolation and Stabilization System (CEVIS). Astronauts practice using this equipment on the ground so they can get accustomed to them before their long duration stay on the ISS. Weightlifting in particular is also important for astronauts once they return back to Earth. For some, it takes months, even years to restore their bone mass. For others, it never fully returns. Needless to say, astronauts can never skip their daily workouts. NASA has detailed, individualized workout plans for
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astronauts during their stay on the ISS. For example: a typical schedule could include lifting 45-60 minutes six days a week, as well as adhering to a strict regimen of exercises to minimize muscle atrophy and thinning bones. Routines can often be reconfigured regularly to emphasize exercises that strengthen certain body parts (e.g. hips, lower back, pelvis, legs) that are most at risk for bone-mass loss. It is also common for Astronauts to change reps and loads daily. Astronauts are also assigned an average of 45- 60 minutes of cardio work on the bike and treadmill to increase the stamina needed to do tasks such as making repairs outside the space station.
This stamina maintenance is crucial for Extra Vehicular Activity (EVA) or spacewalking. It’s extremely challenging to move the bulky mass of a space suit, which weighs about 300 pounds. Every time astronauts open and close their hands to grip a tool or grab onto a handle, they are fighting the pressure of the space suit, so they exhaust energy much more quickly. Having the ability to control one takes great strength and technique, even when weightless. NASA’s plans for space fitness in the future is focusing on designing and testing exercise equipment compact enough to fit in a spaceship that will eventually carry astronauts to Mars. During this time, much of what NASA is doing is testing out the best ways to train in flight, so when astronauts do get to Mars, they can continue to do their job on the surface and stay at peak physical performance throughout their mission.
Katherine M. Rahill, Ph.D. Senior Scientist Office of the Chief Scientist NASA Human Research Program Johnson Space Center | Houston, TX
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FITNESS
The role of recovery It is incredibly easy to become very performance-driven as an athlete, which is fantastic! Being motivated by time on the clock, weight on the bar, the score board… this is crucial in making competitive athletes who they are. But when recovery becomes the limiting performance factor, what then? The two go hand in hand to ensure progress. Athletes with greater recovery capacity can train longer and harder without regressing and subsequently needing to take a deload or break. We asked Nikos Master Tutor on the UK leading personal training courses from Premier Global NASM, to give us some more info. Supplements for recovery Recovery supplements can fall under several different subcategories; however, some have shown more promise than others. Some supplements might be best-taken postworkout (such as whey protein or Ribose), while others, such as antioxidants, are best taken as far away from training as possible! Here are some of the best recovery supplements available today. Supplementing for recovery can start while you are still working out. An intra-workout drink can set you up for improved recovery between sessions. Essential amino PAGE 16 | TOTAL NRG | 2022
acids, which include the three branched-chain amino acids (BCAAs), are the base of a tremendous intra-workout drink. Studies have shown that BCAA supplementation around exercise decreases exercise-induced muscle damage, the culprit of delayed onset muscle soreness (DOMS) (2). Most BCAA research utilises the most common ratio seen in sports supplements, which is a 2:1:1 split of leucine to isoleucine and valine. Another supplement that can be used to enhance recovery within days and at minimal cost is d-ribose. D-ribose is a simple sugar and carbohydrate that acts as a building block to ATP (a fast releasing energy source for exercise). It can be compared to something like dextrose or maltodextrin, but does seem to outperform both and does not risk the same GI distress associated with the first two. When compared to other sugars, d-ribose restores muscle ATP concentrations faster following exhaustive exercise (4). The suggested use of d-ribose is 5g before a workout. Creatine is a supplement renowned for increasing strength and power output, but did you know it plays a part in recovery too? One study published in the Journal of the International Society of Sports Nutrition, for example, found
#MAKEITHAPPEN significantly improved recovery from exercise-induced muscle damage with creatine supplementation (3). Being that creatine is such a well-studied, affordable and easily accessible supplement, we see no reason why not to include it in your daily routine! The exact time you take isn’t too important. So long as it is used daily, your stores will remain saturated—creatine stacks well with both d-ribose and BCAAs or EAAs. Anti-inflammatories are supplements that combat inflammation in various parts of the body, including the joints and even the gut. Some anti-inflammatory supplements, such as curcumin or tart cherry juice, may reduce inflammation and possibly DOMS post-training, too (1).
Summary Athletes should obsess over their recovery just as much as they do their performance. Not only will it allow them to progress faster in their sport, but it will avoid overreaching and mental and physical burnout. Recovery can be everything from the supplements you take to what you eat and what time you allow yourself to do things that are NOT training – whether that be an Epsom salt bath, an afternoon at the park or a trip to the cinema. We hope this gives you some ideas on how to improve your recovery!
Other aspects of recovery All of the above will only make fractional differences if not used in conjunction with a well-balanced diet—several critical factors in the diet play into recovery. Overall calorie intake. Are you eating enough to account for the recovery demand your training places on your body? Protein intake. Feedings of complete protein (protein sources containing all essential amino acids) should ideally be spaced throughout the day. When the muscle is broken down in training, these amino acids mean it can be built back stronger and larger. Some ideas of protein sources to include in your diet include lean meats, fish, eggs and whey. Carbohydrate intake. Post-workout should arguably be your largest carb feeding of the day to replenish muscle glycogen used up during activity. Carb supplements such as highly branched cyclic dextrin (HBCD) are rapidly absorbing ways to begin this process and also aid the shuttling of nutrients in the intra-workout window also. Fat intake. Fat sources are essential in the synthesis of hormones. A wide variety of fatty acids is ideal for a healthy diet. Micronutrients. Vitamins such as C and E have antioxidant properties that protect against oxidative stress. Others, like zinc, help fight inflammation. References 1.
Rawson, E., Miles, M. and Larson-Meyer, D., 2018. Dietary Supplements for Health, Adaptation, and Recovery in Athletes. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), pp.188-199.
2. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51. PMID: 18974721. 3. Cooke, M., Rybalka, E., Williams, A., Cribb, P. and Hayes, A., 2009. Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals. Journal of the International Society of Sports Nutrition, 6(1), p.13. 4. Hellsten Y, Skadhauge L, Bangsbo J. Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humans. Am J Physiol Regul Integr Comp Physiol. (2004)
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5 Facts you should know about this intermittent fasting?... 1. When fasting your energy levels will go through the roof. Your mental clarity and the ability to deal with stress be at an all time high. That’s because fasting flips the switch and puts your body into what’s called sympathetic nervous system mode. This flight or fight mode when your senses are heightened and you are awake and alert. So the next time you eat a bowl of heavy pasta your body flips into parasympathetic mode and that’s when you get tired and go into a carb coma! 2. The next benefit of fasting is increased secretion of both growth hormone and insulin growth factor. Elevated levels of (GH) and insulin like growth factor (IFG). So elevated levels of GH land IGF lead to a decrease in bodyfat, and increase in muscle mass and a reduced rate of aging. 3. The fasting period allows the liver to detox. Each day your liver is forced to work overtime as every chemical or foreign compound that enters your body in the form of food or chemical has to be metabolised in the liver. So when you fast you effectively give your liver and gut a break! So by incorporating a daily fast you will find you digestion will improve. Remember your GUT is your key to everything. 90% of disease is formed in the gut so a clean gut is key. Daily fasting and undereating during the early afternoon hours will allow you to restore your gut health and digestive powers to their normal capacity. 4. Fasting has been in use to combat obesity for a long time. Studies have demonstrated positive results with respect to average weekly weight loss that occurred in the patients after fasting. It triggers the liver enzymes and breaks fat and cholesterol into essential bile acids, which stimulate the metabolism and convert the surplus fat into heat. It also helps you avoid overeating as it regulates the hunger hormone levels – ghrelin. Regular fasting has also shown to improve eating patterns over time. 5. Fasting also promotes the healing process in the body. When food is no longer present in the stomach, the body focuses on other vital functions like metabolic activity and the immune system, rather than digestion which is not necessary until the next meal. Research has shown significant development in the immune system of the intestines and overall health of the subject patients under medical supervision. Athletes are also encouraged to fast during training days, in order to shed excess fat and optimize muscle growth.
by Jamie Lloyd Pain Relief Expert and Performance Coach PAGE 18 | TOTAL NRG | 2022
#MAKEITHAPPEN
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.
visit bio-synergy.uk for more info PAGE 19 | TOTAL NRG | 2022
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FITNESS
Plan, Prescribe then train like a Lunatic! Part of my role as Performance and Athletic Development Coach at Queens University in Belfast is to present globally at various conferences, seminars and workshops. I currently present/speak/deliver on many aspects of health and wellness including; Strength and Conditioning for Elite International athletes, Nutrition and Intermittent fasting, Lean Muscle Mass Acquisition, Appropriate and safe Weight Loss and Sport Specific Training. I had the honour and pleasure to speak a few times at the Australian Strength and Conditioning Association (ASCA) Conference. Australia has always set the bench mark for conditioning coaches all over the world and the opportunity to rub shoulders with the true greats of the fitness and conditioning world such as Dan Baker, Greg Wilson, David Boyle was an amazing experience. Australia has long been known for working their athletes hard and physically having them in top peak condition, through the hard work put in by both athlete and conditioning coach. Teams like the Brisbane Broncos, The Kangaroos, National Cycling Teams, PAGE 20 | TOTAL NRG | 2022
National swimming teams, and individuals like Pat Cash and Cathy Freeman have all excelled on a worldwide stage. I was starting to discover that a lot of the previous hard work done in the gym and the training pitch was being restricted. This it seemed was down to constraints imposed by head coaches, stringent monitoring and recovery protocols and GPS systems. I was told of instances when some Head Coaches asked the conditioning staff to pull back during sessions and even in some cases cancel certain sessions. The motivation for this was that there were concerns that some of their star players could get injured. Some teams who had introduced recovery protocols were squeezing more and more time away from pure conditioning and introducing other elements into the training week such as pilates, massage, hot cold contrast sessions and prehab sessions. GPS systems employed by teams and athletes where telling the coaching staff when the players had to come off the training pitch and in some cases when to stop lifting !!!
#MAKEITHAPPEN I am not against sports science and often use a lot of the sports scientist recommendations but what I don’t do is allow a computer or a recovery chart to tell me what is the best way to train my athletes. I have never let a computer dictate to me how to prescribe a training/conditioning programme. A computer can’t build rapport with a player, and learn what it takes to get that last ounce of effort from them. A computer cant build respect doing gruelling 6am sessions in the dead of winter. A computer cant substitue for experience. I liken it to mobile phones. Most of us would agree that mobiles have been a great invention. How did we ever manage without them? Being able to access internet and e mails on the move has been a great innovation. It can however in my opinion go a little too far, and sometimes people can live their lives by their phones. A popular phone brand runs an advert to promote a fancy application, were the user asks the phone if they will need an umbrella today. The phone replies that ‘yes-it looks like rain.’ Seriously??!! Look out the bl**dy window. If there’s black clouds, take your brolly! I have 3 very simple go to’s when it comes to designing appropriate training programmes for clients, athletes and teams. Plan, prescribe, then train like a lunatic; PLAN; Spend time with your client/athlete and drill down to establish what works and what does not work for them in the gym. Factor in family, work commitments, physical competencies, what do they respond to and what turns them off ! This process normally takes place over a cup of tea/coffee and the information gleaned by talking to your client is invaluable in how you take the next step in the process which is prescribing the training programme. PRESCRIBE; The actual prescription of the training programme is massive, this dictates does the clients make the progress they desire and will they come back for more ! The prescription of any type of fitness/conditioning/ strength/hypertrophy/weight loss/metabolic/nueral/power programme should fulfil the following criteria; Is the programme appropriate to your client ? If there is any chance of injury or early onset of burnout then it is flawed. If it’s challenging, progressive and matching the client’s goals then its perfect. TRAIN LIKE A LUNATIC; It doesn’t matter who prescribes the programme for any client, unless they (the client) brings focus and intensity. The goals discussed in the formative stages of the process will take longer to achieve, unless there is a certain level of buy in and focus from the client.
The fitness coach can motivate, encourage, cajole the client but the client themselves have to want to push themselves outside their comfort zone. Any programme in the world is not worth the paper its written on, unless the person executing the programme brings real intensity and drive to the training session.
by Mike McGurn S&C Coach
#ABOUT MIKE International Strength and Conditioning Coach Mike McGurn has the prestigious honour of training three National Senior Irish Teams in different codes and winning two World Titles in two different sports. McGurn competed for Ulster and Ireland in cross country and athletics events. For his efforts was awarded a scholarship to study Sports Science in the USA for four years. McGurn consults teams and individuals and is currently Head of Performance and Athletic Development at Queens University Belfast. Mike is the first Strength and Conditioning Coach in the UK and Ireland to be awarded the Australian Strength and Conditioning Association (ASCA) Elite Coach status.
Some of his previous clients have included; Teddy Sheringham – Man Utd and England Anto Boyle – Actor Gavin Henson – TV star and Wales and British Lions Paul O’Connell – British and Irish Lions Captain Brian O’Driscoll – Irish Rugby Captain Bernard Dunne – World Super Bantamweight Champion Shane Williams – Wales and British Lion Sean Cavanagh – Ireland GAA Captain Ronan O’Gara – Munster and Ireland Tommy Bowe – Ospreys and Ireland PAGE 21 | TOTAL NRG | 2022
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FITNESS
Master Wong
Founder of MWS - KT3 System Master Wong is probably the most exuberant person I have met, and this comes across in his teaching methods and his YouTube videos. Having left Vietnam and a life of being bullied he has dedicated himself to teaching martial arts as a means of building self-confidence and providing a framework for a “beautiful life”. Master Wong took time out of his crazy schedule to share some knowledge, his story and tell us about his plans for 2022 including the launch of his new book and Foundation. PAGE 22 | TOTAL NRG | 2022
Q&A How important is nutrition when it comes to your clients achieving their goals? Extremely important God gave you one perfect body – if you abuse it will fall apart. If you can train anywhere in the world, where would you train? It would be in the Himalayas, where the air is clear, and I would be surrounded by nature. If you could train with anyone (past or present) who would it
#MAKEITHAPPEN be? That’s an easy one, it would be Bruce Lee, as he was a massive influence and inspiration. If you could have a Superpower what would it be? To fly like a bird and to be free. What’s next for master Wong - 2022 - Instructor training programme to get them to help themselves with the right mindset to get things done. As I was growing up, my life was filled with many hardships and a great deal of suffering. Times were often sad and painful for me and for the rest of my family. The bullying and violence that I suffered as a child got me into many scrapes and battles, which adversely affected the quality of my education and health, causing me to quit school as a boy. My life continued to spiral downwards, with many struggles and a lot of obstacles along the way. With the success that I have had since those times, I realize now that I can push the boundaries further and not just help people by teaching them my skills in martial arts, but that I can also guide people to make them better than they were the
day before. Good health comes in all shapes and sizes and I learned that with good health, wealth can follow, once body and mind are united. Dreams become realized once you have good health: strength in body and mind. After all, if your body was a Ferrari, wouldn’t you fill its tank with the best fuel that you can? It is essential to make health a top priority to stay focused in life. There are many ways to help people, but I don’t believe in giving a man a fish to feed himself for a day; I want to teach a man to fish so he can feed himself and others for a lifetime! I want to show people how they can heal themselves from the inside out and to help them build the self-confidence they need so that they can focus on their goals and dreams and find their purpose in life. My book will take you on a journey, with me to guide you. Through Qigong (which is pronounced “Chee-Kung”), Tai Chi, and Meditation, I will show you how to unite your mind, body, and spirit into one harmonious system. Most of us rush through our lives, thinking with our brains and reacting with our bodies, without ever unifying the two to work together correctly. If your mind is not in tune with your body, your spirit will never be whole. When your spirit is harmonized, then you are better able to heal injuries, sickness, and weaknesses. You will be able to handle the obstacles in life so as to achieve more significant benefits in the end. Read on and I will go into greater detail as you progress through your training. I started studying Tai Chi when I was a very young boy, because of the number of injuries I was getting, from learning other martial arts. My Sifu had seen how, when I was working in close protection security, my posture was becoming worse: it was affecting my balance and coordination. Tai Chi was a sure way to correct these problems, getting my body to work as a unit and allowing me to continue to learn combat fundamentals. Starting with Qigong, I was instructed on how to breathe and keep my posture, building my Qi. My Master said: “In Qigong, you stand like a tree”. In doing so, I was showing my body that it was a unit and not separate pieces. Learning Qigong started me on a path to understanding that it was so much more than just breathing and stretching. twitter.com/masterwongtv facebook.com/wingchunmaster.tv instagram.com/master_wong_official PAGE 23 | TOTAL NRG | 2022
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SIZE & STRENGTH BIO-SYNERGY JOINT FORMULA® Healthy joints and bones for athletes
REDUCE INJURIES | IMPROVE FLEXIBILITY | CONVENIENT ON-THE-GO CAPSULES Whether you’re lifting weights, running a marathon or training for your sport, protecting your joints can help to keep you injury free and moving closer to your fitness goals. Bio-Synergy Joint Formula contains 100% Methyl Sulphonyl Methane (MSM) in a high strength capsule formulation to support your joint health and flexibility. MSM can help with reducing pain, swelling and stiffness, while also improving circulation and cell vitality. As a naturally occurring organic form of sulphur, MSM is readily absorbed and incorporated into the body, and is often used to support the body’s defenses against arthritis, swelling, bone and connecting cartilage damage and generally help the repair process of all tissues.
DIRECTIONS
x90
Take two capsules three times a day with water. Do not exceed the recommended daily dosage.
BIO-SYNERGY THERMOGEN® The 100% natural metabolism booster
REDUCE BODY FAT | 100% NATURAL | BUZZ-FREE STIMULANT | YERBA MATE Slimming down doesn’t have to be agonisingly difficult. With a little help from us, to go along with your exercise and nutrition routine, you can reach your goals sooner. Thermogen® from Bio-Synergy is the safe, effective and affordable way to jumpstart your path to a ripped physique. If you’re trying to lose weight to enhance your performance or to get better muscle definition, our 100% natural formula can help you with an exciting combination of botanical nutrients, including yerba mate, guarana seed and kola nut. Individually, they’re research-proven stimulants that help to boost metabolism. But when put together into one capsule, in the doses we’ve used, they make an industry-leading formula for burning fat and boosting energy. Thermogen® has already helped tens of thousands of our customers reach their physical goals, so it will work for you too.
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2019
DIRECTIONS
Take two capsules three times a day with water. Do not exceed recommended daily dose.
BIO-SYNERGY NO2 PUMP® Boosts muscle volume and power
HIGH STRENGTH AAKG | SCIENTIFICALLY PROVEN | CONVENIENT CAPSULES Get a powerful rush of blood to your muscles for an explosive workout. Our Nitric Oxide boosting formula with AAKG is proven to increase the volume of blood flowing to muscles, giving you that awesome pumped feeling, and increases oxygen and nutrient delivery, so your muscles can work harder. In short, you’ll have more raw power than you normally do. NO2 Pump® is perfect for sports that require explosive actions, such as weight training, sprinting, boxing or crossfit. It’s also one of the few AAKG formulas you can find in capsule form, making it a convenient on-the-go supplement – simply keep a bottle in your gym bag. We’re not the only ones who think it’s great. Leading magazines including Muscle Fitness and UK Supplement Review rate it highly too. So, the next time you’re going for a big workout, nail it with NO2 Pump®.
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DIRECTIONS
Take two capsules before exercise, two capsules after exercise with water. Do not exceed the recommended daily dosage.
BIO-SYNERGY L-ARGININE® For a boost in stamina and power
1000MG HIGH STRENGTH | SCIENTIFICALLY PROVEN | CONVENIENT CAPSULES A killer workout starts with Bio-Synergy L-Arginine. With 1000mg L-arginine in each capsule, our nitric oxide boosting formula increases the volume of blood flowing to your hard-working muscles, which also increases the level of oxygen and nutrient delivery, so your muscles can work harder. In short, you’ll have more stamina and power than you normally do. L-Arginine is perfect for sports that require explosive actions, such as weight training, sprinting, boxing or crossfit. But it’s also popular with endurance athletes who want to push their stamina. That’s why you’ll find L-arginine in just about every pre workout supplement out there. It also helps with muscle growth because the body uses this amino acid in the synthesis of most proteins. When the size of a muscle increases, L-arginine helps to boost the release of growth hormone, which then aids in fat metabolism.
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DIRECTIONS
Take one to two capsules before exercise with water. Do not exceed the recommended daily dosage.
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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
x90
Take two capsules three times a day with water. Do not exceed the recommended daily dosage.
BIO-SYNERGY KRE-ALKALYN®
Perform better, feel stronger, recover faster HIGH STRENGTH FORMULA | TRAIN HARDER | KEEP THE MUSCLE If you’ve had success with creatine and want to go up a notch, try Kre-Alkalyn from Bio-Synergy. Especially created for athletes performing intense physical activity, our formula is an effective alternative to creatine monohydrate that gives you big gains in a short timeframe. With a better absorption rate than standard creatine, kre-alkalyn can lead to increased levels of ATP in muscle tissue, helping them to perform and recover better. Put simply, Bio-Synergy Kre-Alkalyn is a no-load, no-cycle, no side effect, 100% stable creatine that gives you big results. It even saves you money because you use less, so each purchase lasts longer. In fact, our krealkalyn allows you to get more from your workouts, helping you to get stronger, build muscle and create a more athletic body.
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DIRECTIONS
There’s no need for a loading phase. Take 2 capsules per serving and 2-6 capsules per day. For maximum results, take the capsules on an empty stomach, 90 minutes before your workout.
BIO-SYNERGY BCAA POWDER®
Highest performance 2.1.1 pre-workout powder 5G BCAAS PER SERVING | VITAMIN-B6 | 500MG BETA ALANINE | 200MG CAFFEINE If you’re hitting the weights hard or training at a high intensity, this is the essential amino acid supplement. Bio-Synergy BCAA Powder is a premium combination of leucine, isoleucine and valine, in the precise ratio for optimum muscle growth, energy and recovery: 2 leucine, 1 isoleucine and 1 valine. Every serving gives you 5g of high performance BCAAs, as well as beta alanine, caffeine and taurine. This power combo boosts your performance, giving you the drive to achieve more in your workout. And you get these strength and recovery benefits without the usual sugar and calories. We’ve also added vitamin-B6 to boost your body’s metabolism, meaning our BCAAs reach your muscles sooner. That’s why it’s perfect before, during or after your workouts when you need to kick-start your recovery.
360g
2019
DIRECTIONS
Bio-Synergy BCAA powder is a great pre, post or intra workout supplement. But we feel it’s most beneficial before a workout to help maxmise your training.
BIO-SYNERGY BCAA POWDER® CAFFEINE FREE Highest performance 2.1.1 pre-workout powder
5G BCAAS PER SERVING | VITAMIN-B6 | 500MG BETA ALANINE | 200MG CAFFEINE If you’re hitting the weights hard or training at a high intensity, this is the essential amino acid supplement. Bio-Synergy BCAA Powder is a premium combination of leucine, isoleucine and valine, in the precise ratio for optimum muscle growth, energy and recovery: 2 leucine, 1 isoleucine and 1 valine. Every serving gives you 5g of high performance BCAAs, as well as beta alanine and taurine. This power combo boosts your performance, giving you the drive to achieve more in your workout. And you get these strength and recovery benefits without the usual sugar and calories. We’ve also added vitamin-B6 to boost your body’s metabolism, meaning our BCAAs reach your muscles sooner. That’s why it’s perfect before, during or after your workouts when you need to kick-start your recovery.
360g
2019
DIRECTIONS
Bio-Synergy BCAA powder is a great pre, post or intra workout supplement. But we feel it’s most beneficial before a workout to help maxmise your training.
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RECIPES
Baked Blueberry Oatbran
LISA’S TIP Sometimes breakfast options need variation, and I love nothing more than baked oatbran in the colder months. Baked oats have a cake like texture, so it’s like having a treat at breakfast time – it’s great for little ones too! Oatbran is a great alternative to porridge oats, its higher in fibre, helps lower cholesterol and aids in weight loss. PAGE 26 | TOTAL NRG | 2022
The beauty of this dish is once it’s made, you can section off a portion and reheat in the oven whilst you go along your morning chores or workout and hey ho, breakfast is served without any fuss. If you would like to can add some nuts with the blueberry mixture, pecans or almonds would be a nice option.
#MAKEITHAPPEN Ingredients
Topping
200g oatbran (alternatively you can use porridge oats) 500ml milk of your choice 1 apple, grated 1 tsp. vanilla bean paste or 1 vanilla pod (deseeded) 3 tbsp. agave, maple syrup, honey (or sweetener of your choice)
150g blueberries (frozen or fresh, my personal preference is frozen) 1 tbsp. agave, maple syrup, honey (or sweetener of your choice)
Serving Suggestion Nut butter, syrup or sweetener of your choice
Preparation time – 5 mins – cooking time – 25 minutes Serves 6 Pre-heat the oven to 4000F, gas mark 6, 2200C (2000C fan-assisted). In a small mixing bowl add the blueberries together with 1 tbsp. agave and leave to sit. In a mixing bowl add the oatbran or (porridge oats), milk, grated apple, vanilla and agave (or your choice of sweetener) and mix together. Pour the mixture into an ovenproof dish measuring 8x4 inches. Then carefully top with the blueberry mixture and bake in the pre-heated oven for 25 minutes. I love to serve mine with a drizzle of nut or seed butter. If you feel you need a touch more sweetness you can add a drizzle of your favourite sweetener. Enjoy!
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.
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WELLBEING
Consistency? What is consistency and how do we achieve that?
Well it’s a quality each of us possess. We all have the ability to be consistent and remain consistent. We all have routines and habits that we’ve developed over the years, some good and some bad. What’s important is that we recognise what is working for us and what’s working against us.
It was a huge battle between being the person I wanted to
I wasn’t always the healthiest guy.
current behaviours. I lost 5 stone and became addicted
I used to be 18 stone and my weight gain was a result of the new habits and routine I had formed. I loved eating Cheese on toast for breakfast with a cup of coffee with 3 sugars. Sometimes I would wait and get Mcdonalds breakfast and eat not 1 but 2 sausage egg mcmuffins Imagine this is just my breakfast and don’t get me started on what I had for lunch and dinner. I had to make some drastic changes by reducing my fat and implementing exercise in my daily routine. It took me years to break my old habits because at the time they served me well and I became comfortable being uncomfortable. PAGE 28 | TOTAL NRG | 2022
be and the man I was. My first attempt at being consistent wasn’t great as I took the abstinence route by going on juice diets and losing weight very quickly but with no direction of changing my to the process of losing weight through extreme means. After some years I gave up and just decided to eat what I wanted, workout when I felt like it and that resulted in me being 18 stone all over again. Can you see the pattern? One day I just had enough. My mental health was being affected by so many different things and I had to make some long term changes very quickly. 1. I decided to remove sugar from my coffee 2. Workout on my lunch breaks every day 3. No takeaways 4. 10k steps a day 5. No carbs after 7pm
#MAKEITHAPPEN With these changes implemented over a 3 month period I lost 4 stone and it completely changed my life forever. I went on another journey and decided I wanted to help others so I enrolled to become a gym instructor/personal Trainer. Whilst I was in the transition trying to find myself I was working as a sales & marketing representative at Sky television and we sat down at least 9 hours a day and a small change I implemented was to stand up for 30 minutes every hour and pace whilst talking to customers on the phone. This increased my step count and calorie burn.
this routine is broken for any reason I automatically feel out of my comfort zone. This is the same as when you start exercising for the first time and your body gets a huge shock. The next day your feeling (DOMS) delayed onset muscle soreness and start to question if this is right for you or not. This is referred to as ‘’Fight or Flight” Getting out of your comfort zone is so important but it’s also very difficult because if you don’t have the willingness to change you will always revert back to old habits. Research shows that around half our daily actions are driven by repetition.
I only had 45 minute lunch breaks so I would perform 30 minute HIIT workouts which became my favourite type of workouts and ultimately became a part of my brand.
‘’A habit is a behaviour done with little or no thought, while
I started my brand Fitfreaks LTD with business partner Andre Barrett and developed our app featuring ‘’Fit in 5” workouts which is a format I came up with for those with little time to workout.
performed routine before it can become a habit at all’
I realised how hard it is to make sustainable change and because of my fitness journey I wanted to help others and that’s how I came to develop the Fit in 5 series on Sky television becoming the most successful Fitness on demand show on the platform.
a routine involves a series of behaviours frequently, and intentionally, repeated. A behaviour has to be a regularly
-Eyal How do you break old habits? Unfortunately there are no shortcuts, it’s all about incremental progress and dedicated commitment. A huge hack to starting exercise is having a personal trainer because you have decided to pay for a service that is
I created 4 different series with Sky television featuring celebrities Kelly Brook, Lisa Snowdon, Gethin Jones, Sarah Jane Mee, Kirsty Gallagher and Melanie Sykes.
dedicated to you and holds you accountable. If something
I also created a Kids series and went on to work with other brands (WW) Weight watchers, L1VE, Coremaster and many more.
you actually value it more because you will lose money by
As a Personal trainer it’s my job to help clients create a habit that lasts a lifetime. I’m there to show them how to move more, eat better and develop a routine that is measurable and achievable. (Consistency)
so we have to look at the long game and think about the
It can take 18 to 254 days to form a habit and an average of 66 days for the new behaviour to become automatic. I’m there to create your automatic. E.g, Every morning my alarm goes off. I jump up immediately and get in the shower, make ginger tea and immediately leave for work. This is a process that works for me and serves me well. If
is ‘’FREE’’ you tend to put a higher value on it because it doesn’t come with risk but if you have paid for something not showing up. No one wants to lose money. We run away from change because change is threatening, long term effects of our current habits. Our health is the most important thing, if we don’t take control and take care of ourselves we are essentially losing years off of our lives. #truestory Are you going to be consistent? ‘’Fight or Flight’’?
by Marvin Ambrosius Founder and presenter of SKY1 show Fit in 5 PAGE 29 | TOTAL NRG | 2022
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Make It Happen in 2022 Follow These Motivation Boosters! Finally 2022! A new year and a global focus on health, fitness and wellness. Following a nutrition and exercise program that gives you a healthy body, calm mind, consistent energy and nourishing food choices is actually a lifestyle. The more motivation and support you receive the easier your journey to a consistently healthier version of you. Follow our helpful motivation boosters to help you stay on track this New Year! • Its not just about working out: Try a low level cv session or interval session e.g. a 40-60 min power walk or run in the morning. Then complete a weight bearing or resistance workout later in the day such as a circuit or kettle bell session. Your body needs up to 48hours to recover after a PAGE 30 | TOTAL NRG | 2022
resistance-training workout and during the recovery period your metabolism and calorie burn will be boosted. • Increase your muscle mass and reduce the fat: Muscle burns more calories than fat; it’s actually 73 more calories per kilogram per day. The higher your resting metabolic rate (RMR) will be the more muscle you develop. We are not talking body building but consider this; every muscle cell that you gain is like a little factory that is constantly burning calories when your sitting watching the TV, exercising or sleeping. • Alcohol puts the breaks on your calorie burn: Alcohol is high in calories (1g= 7 calories), low in nourishments and will actually stimulate your appetite. Alcohol reduces your metabolism for a whole 24 hours, so make sure you do
#MAKEITHAPPEN not drink for several days in a row, or your metabolism will become slower and slower, consider a dry January or limit alcohol to 1/2 nights a week. • You can manipulate your metabolic rate: Increase your metabolic rate or body’s ability to burn calories in a positive way through nutrition and hydration. Eat little and often as eating every 2-3 hours regulates your blood sugar, appetite and mood. Eating 5-6 smaller meals a day will boost metabolism as well as drinking at least two liters of iced water a day, and green tea is also suggested to increase metabolic rate. Also try adding chilly and cinnamon to boost your body’s abilities to burn calories! • Brush Up – A light brush of your teeth after each meal can help you keep your calories in check. Cleaning your pallet and having a minty fresh taste in your mouth stops you reaching for more food. • Get Snapping – A photograph doesn’t lie and as such most overweight people actively avoid the camera. Clear progress is a great motivation maintainer; which is why people often weigh them selves on a weekly basis. Take this a step further and photograph your self once a month for the next 6 months. Seeing your body shape transform as you transform your life is the biggest motivation booster. • Little & Often –A great way to maintain a healthy size is to keep eating regularly and not falling into the over hungry trap ( leading to poor sugary food choices). Try
eating 5-6 small, well-balanced meals per day. Do not slip into the trap of missing meals and cutting advised portions sizes thinking this will speed up your results. Little and often is key, eating unprocessed foods and including plenty of protein, good fats and natural sources of carbohydrates. • Small Swaps – Consider making extra small changes to your nutrition that you previously thought were irrelevant. Small changes do add up over time and can form part of a good nutritional routine and healthy choices. E.g. try swapping semi-skimmed milk for skimmed , switch your half plate of spaghetti for a quarter and make up the rest with vegetables. Switch whole eggs for egg whites, swap sugary cereals for porridge • Mix it up – January is the month when people start a routine of running, going to the gym or include some form of exercise in their weekly routines. But beware of getting into a rut. Aim to try a new workout each month, and schedule your weekly exercise sessions in your diary. • Phone Fitness – How much time do you spend on the phone, whether it is on work or social calls? The chances are it’s hours a day. And this is usually spent sat on your bottom! Make the decision to take phone calls whilst standing up, walking around and even doing light exercises such as squats or lunges. You’ll burn extra calories without taking time out of your day, and your posture and back will thank you too! • Pre Plan – Preparation and planning is the key to success when it comes to maintaining a healthy lifestyle. Use your diary to note all your workouts. Olympic athletes always keep a training diary, to ensure they complete their weekly workouts and see what type of training was most successful. Pre plan your meals for work; carry snacks with you like mixed raw nuts, berries, protein shakes and fruit. You are then much less likely to buy processed high calorie vending machine snacks. Wishing you all a happy and healthy 2022! @Jennypacey @waynegordon888
by Jenny Pacey and Wayne Gordon PAGE 31 | TOTAL NRG | 2022
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5 killer Ab Exercises To Strengthen Your Core… If toned abs are on your wishlist this year, then core exercises that help you build strength are very important. A full-body workout that includes working your core is an integral part of the equation. There are many great core exercises out there, but some of the best ones are the exercises that allow you to work on your stabiliser muscles. These stabiliser muscles are the muscles that help you keep your balance and remain upright when doing any kind of movement. Do three to five sets of these and feel the burn: 1. Plank – This exercise is excellent at helping you achieve
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your fitness goals because it focuses on your core or abdominal muscles. A plank is a simple exercise that can be performed in the comfort of your own home. To do the plank, lay on the floor with your hands crossed in front of you. You need to ensure that your feet are placed shoulder-width apart and that you have both hands resting comfortably on the floor. Next, lift your legs straight up in the air and lower them slowly down to the floor. Ensure that you keep your back straight throughout the entire exercise and that you contract your glutes tightly as you pull yourself up. Hold for 30-60 secs. 2. Dead bug - There are many different core workouts that you can do to improve your core strength. Dead-bug will hit
#MAKEITHAPPEN your upper and lower abdominals. You will use a dumbbell in one hand while lying on your back with your knees bent. Keep your eyes open and try to focus on each of your abdominal muscles as you hold the dumbbell in front of you. You should be squeezing your glutes as you weight your hands, which will help you improve your core strength at the same time. 3. Hanging knee-raise - One of my favourites! The hanging knee lift is one exercise that is regularly performed by those who are looking to strengthen their back and abdominal muscles. As well as boosting your back, it is also extremely effective at increasing your core body strength. When you perform this exercise, ensure that your knees are slightly bent as you pull your navel upwards. You should ensure that your knees are locked out from under your body as you raise yourself and that you contract your glutes tightly as you go upwards. Do 10-15 x reps 4. Dumbbell plank drag – The dumbbell plank is one of the best exercises to help build your core muscles. It is also useful for people trying to get stronger and to lose weight. It forces you to use a stabilization movement during each repetition. The dumbbell plank is performed standing with a dumbbell in both hands. You will start by holding the dumbbells between
your legs at shoulder width. Next, bend your knees slightly and lock your knees out at a 90-degree angle so that your toes are pointed outwards. Make sure that your back is straight and that your chest is facing the floor. Next, lower the weights to your sides and repeat. Do 8-10 each 5. Wall Squat - Find a wall, sit back against it. Legs paralell to the floor. Keep hands by your ears. Hold for 30-60 secs. Your legs and core will be screaming! This exercise will work your quadriceps, glutes, and hamstrings while also strengthening your midsection. Core exercises are essential for functional strength. They help improve your balance and stability. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities.
Jamie Lloyd BSc NLSSM IICT Award Winning Fit Pro Pain Relief Expert and Performance Coach
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4 steps to wellbeing Mental and physical wellbeing are increasingly important in today’s landscape, and we at The Diana Award see wellbeing as the cornerstone for promoting the best in and out of everyone - young people and adults alike. The Diana Award is a charity legacy to Diana, Princess of Wales, created to carry on her belief that young people have the power to change the world. Our mission is to inspire positive change in the lives of young people through our three key areas of work. Mentoring supports and equips vulnerable young people to break down barriers to social mobility; Anti-Bullying tackles all forms of bullying behaviour through a wholistic peer-approach; and our Social Action programmes - encompassing our flagship Award programme, the prestigious accolade for young people doing social action or humanitarian work, and Young Changemakers addressing mental health support for racialised communities. We believe that young people should have the best tools possible to look after themselves and give back to their communities and those around them. With the help of our supporters, such as Bio-Synergy generously adding value to our virtual events, we can continue doing what we do to reach and impact more young people worldwide. During this time, we need to look after each other and ourselves more than ever. As The Diana Award team react to the on-going COVID-19 situation and provide much needed support services, this article will highlight four key ways to support your own mental and physical wellbeing which can be easily implemented in your daily routine to carve out time for your whole self. 1. Movement It goes without saying, moving your body is essential to your overall health and wellbeing in more ways than one. The act of moving in nature can not only aid in physical strength and cardiovascular health but also boosts the benefits for your PAGE 34 | TOTAL NRG | 2022
mental wellbeing. A study examining movement outside demonstrated that spending two hours outside over the course of a week getting a dose of ‘green exercise’ was the optimal amount to get the best health benefit. Fifteen minutes a day outside for a run, or even a walk in the local park, can be enough to feel these advantages. Movement outside has also demonstrated improved selfesteem, confidence, and overall mood. A study by Barton and Pretty highlights that even five minutes of activity outside is enough to significantly boost these variables, with young people benefitting exponentially. Don’t have a green space? No problem! They also added that it didn’t matter what type of space outside the subjects were in, even urban environments were beneficial. Despite the weather during these colder months, by wrapping up warm and breathing in the fresh air you can be reassured that you’re getting the most you can out of movement. 2. Mindfulness Mindfulness is a sense of awareness, focussing on yourself in the present moment. It involves both accepting your current thoughts and feelings without judgement and acting with awareness, giving full attention to the task in-hand. These key qualities of practising mindfulness have been shown to correlate directly to physical health. A study by Prazak et al. demonstrates that mindful individuals had lower levels of negative emotions such as anger. Additionally, the impact on heart rate variability (HRV) as a measure of the body’s ability to adjust to changing circumstances, is a major signifier of cardiovascular health and demonstrated that mindfulness promoted healthier HRV and therefore overall physical cardiovascular health. Through using all five senses to connect to what is around us and giving your thinking mind a well-needed breaks during these practices, you are better equipped to face uncertain situations both psychologically and physically. Re-focussing your attention the next time
#MAKEITHAPPEN you face a task, whether that’s at work, strength training, socialising with friends or taking a walk around the block, setting aside the time to connect to our bodies and thoughts can leave us feeling more present.
and recovering leads to better performance not only in our physical activity, but in every aspect of our daily life. Sleep is a powerful tool in our kit to ensure that you’re getting the most out of the other tips mentioned.
3. Breath
Looking after your physical and mental health is perhaps more important than ever. Movement, mindfulness, breath, and sleep provide a strong yet flexible framework to explore key aspects of supporting your own overall wellbeing alongside a healthy diet. Each of these subjects promote elements of making both huge physiological shifts, including cardiovascular health, and positively affecting mood, self-esteem and confidence in yourself and anything you are working on, to ensure that you can get the most out of anything you face.
We all know how essential breath is to our everyday life – literally! However, focussed, deep breathing techniques are widely accepted to positively improve our overall health. The medical research into breathing techniques and its physiological effects is still a developing field, however, a study by Russo et al. sheds light on the many advantages taking a deep breath unlocks for us. It examines how slow breathing in a healthy individual has several physical health benefits, including enhancing respiratory efficiency and oxygenation, increasing cardiac output and decreasing mean blood pressure, and finally shifting your nervous system towards a parasympathetic dominance, placing your body out of the ‘fight or flight’ response and into the ‘rest and digest’ response. Spending just a few moments a day opening a window if you’re able and regulating your breathing could make a big potential difference on our everyday health. The increased oxygenation and heart function makes us feel clearer headed, and our rebalanced nervous system leaves us feeling calm and ready to take on whatever we are facing.
The Diana Award remains committed to supporting wellbeing and operates our free Crisis Messenger service which is available 24/7 for anyone if they need someone to talk to. All you need to do to start a conversation is text ‘DA’ to 85258. To find out more and get involved with our cause, get in touch or visit The Diana Award website.
Hannah Mehmet
4. Sleep Just as being active is important for our physical and mental health, so is resting. Sleep is essential for the physical, mental, and social wellbeing for both young people and adults, and when we are well-rested, we feel able to think clearer, have more energy, and can problem-solve more easily. It is viewed as one of the three pillars (alongside diet and exercise), for a healthy lifestyle and Perry argues the need to consider sleep as ‘being as critical to health as diet and physical activity’. Sleep is best considered as a part of a multidimensional concept, so looking at not only getting your 8 hours, but the quality, timing, and variability of your night’s sleep. A study by Wickham et al. emphasises that in terms of mental wellbeing, sleep was most beneficial out of exercise and diet, but ultimately should be used alongside the other two for a well-rounded approach to overall health. Overall, resting White, M. et al, ‘Spending at least 120 minutes a week in nature is associated with good health and wellbeing’, Scientific Reports, (June, 2019), https://doi.org/10.1038/s41598-01944097-3 Barton, J. and Pretty, J., ‘What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis’, Environmental Science & Technology, (March, 2010), pp. 3947-3955, https://doi.org/10.1021/es903183r Prazak, M. et al., ‘Mindfulness and its Role in Physical and Psychological Health’, Applied Psychology: Health and Well-Being, (Dec, 2011), pp. 91-105, https://doi.org/10.1111/j.17580854.2011.01063.x, Russo, M., Santarelli, D., O’Rourke, D., ‘The physiological effects of slow breathing in the healthy human’, Breathe, (Dec, 2017), pp. 298-309, DOI: 10.1183/20734735.009817 Heffron, T., ‘Sleep Well, Be Well: A national health priority’, (2014), http://sleepeducation.org/news/2014/05/16/sleep-well-be-well-a-national-health-priority Perry, G., Patil, S., and Presley-Cantrell, L., ‘Raising awareness of sleep as a healthy behavior’, Prev Chronic Dis, (2013) Matricciani, L. et al., ‘Rethinking the sleep-health link’, Sleep Health, (2018), pp. 339-348, https://doi.org/10.1016/j.sleh.2018.05.004 Wickham S. et al., ‘The Big Three Health Behaviors and Mental Health and Well-Being Among Young Adults: A Cross-Sectional Investigation of Sleep, Exercise, and Diet’, Frontiers in Psychology, (Dec, 2022), https://doi.org/10.3389/fpsyg.2022.579205
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WELLBEING BIO-SYNERGY BODY PERFECT® The weight loss award-winner
AWARD-WINNING WEIGHT LOSS CAPSULES | GREEN TEA | CAFFEINE Time to get ready for the beach? Looking to slim down a dress size or two? If you answered yes, then let Body Perfect® get you there faster. It’s already helped over a million people reach their weight loss goals, so it can help you too. While it’s a potent weight loss tool, Body Perfect® is unlikely to give you a jittery buzz. That’s because it uses 100% natural, premium quality ingredients and herbal extracts at highly effective yet safe amounts. These include green tea, caffeine with guarana and L-tyrosine – all scientifically proven to accelerate fat loss. When combined with a sensible diet and some exercise, the numbers on your bathroom scale will shrink even faster. We’re not the only ones saying it. Body Perfect® was voted No.1 by the readers of Women’s Fitness and received 9 out of 10 from the Daily Mail.
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DIRECTIONS
For optimal results, take four Body Perfect® capsules per day – two capsules before meals with a glass of water. Most customers report noticing results within one month. We suggest you don’t consume Body Perfect® before sleep due to it containing caffeine. Do not exceed the recommended daily dose and keep out of the reach of children.
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DIRECTIONS
For optimum results, take 3-6 capsules per day with water and before food.
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DIRECTIONS
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Take 2 capsules three times a day before meals with a glass of water. Maximum daily dosage is 6 capsules.
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DIRECTIONS
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For maximum results, take one to three capsules a day with water. Do not exceed recommended daily dose.
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visit one4allfavourites.com for more info PAGE 37 | TOTAL NRG | 2022
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WELLBEING BIO-SYNERGY BODY PERFECT CAFFEINE® Perk up your performance and focus
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DIRECTIONS
Take one to two capsules with water just before exercise. Do not exceed recommended daily dose and for obvious reasons, it shouldn’t be taken before sleep.
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DIRECTIONS
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For optimal results, take four Bio-Synergy Green Tea & Green Coffee capsules per day. Take two capsules before meals with a glass of water. Most customers report noticing results within one month. We advise users not to consume Bio-Synergy Green Tea & Green Coffee before sleep due to it containing a source of caffeine. Do not exceed the stated recommended daily dose.
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DIRECTIONS
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For best results, simply enjoy two gummies every day.
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DIRECTIONS
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For best results, simply enjoy one to two gummies every day.
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Bio Synergy DNA future of fitness PAGE 39 | TOTAL NRG | 2022
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FITNESS
Michael Italiano Fitness Coach to F1’s Daniel Ricciardo
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#MAKEITHAPPEN
What’s the most challenging part of working with F1 drivers? The travel, you are in a different country every week and jet lag is so difficult to combat and adjust to. It really does affect your performance and at times your health.
If you can train anywhere in the world, where would you train? Location, I’d say somewhere in Yosemite national park, I love training in nature
What has been the biggest challenge of your career?
For a facility – Nad Al Sheba Sports Complex in Dubai
Leaving home and starting my coaching career in Europe. Completely threw me outside my comfort zone and forced me to leave my routine and life in Australia and begin travelling out of a suitcase week in week out.
If you could train with anyone (past or present) who would it be?
How important is nutrition when it comes to your clients achieving their goals?
What’s your least favourite part of your body to train?
It’s the most important, I’d say is has a 70:30 ratio with training. 70% being the nutrition aspect. Most people underestimate how many calories they are eating per day. I also notice the amount of confusion around nutrition as there is such a vast amount of information out there with contradicting facts. What’s your typical diet like? Usually I start the day with a high protein and fat breakfast (eggs and avocado). Lunch comprises of more meat with a big side of greens and a colour salad with olive oil. I tend to only eat carbohydrates at night, they make me sleepy which prepares me well for bedtime. I stick to 1 decaf coffee during the day and a lot of tea (ginger or green).
Michael Jordan
Arms, I find It boring and not mentally rewarding, maybe because I feel im not burning enough calories. Weird I know. What’s your biggest fear? Heights, nothing else even comes close. If you could have a Super power what would it be? Teleportation. The Formula 1 calendar pretty much has you jet lagged all year round and many hours in the air. Would really help from a performance perspective to be able to teleport Best piece of advice you have been given? 90% of the time you are wrong
Do you have a favourite cheat meal?
Plans for 2022
A double patty American cheese burger.
Launch my very own fitness and performance App. Focus on a more successful year with Daniel at McLaren.
Are there any supplements you rely on? Yes, Creatine – to boost performance and recovery Amino Acids – to provide energy and for strength development
See the full interview here. facebook.com/michaelitalianocoach instagram.com/michaelitaliano twitter.com/michaelf1coach
Omega 3’s & 6’s – maintain bone health and brain function PAGE 41 | TOTAL NRG | 2022
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Skipping What are the benefits of skipping? As a professional boxer, skipping is an exercise I use daily. Often as a warm up or a cool down but you can really get a good workout from it too once you have developed a good level of skill. It is however something that takes practice. It has many benefits from cardio vascular endurance to muscular endurance and hand eye co-ordination to increased speed and agility. The whole body can benefit from skipping as it uses many different areas and fitness components when jumping rope. As little as 15 minutes can be enough to earn the rewards from skipping if done correctly and it can also promote weight loss. Boxers often use it close to a fight to shed those last few unwanted lbs.
How is it different from other forms of cardio? The one major benefit of skipping that separates in from other forms of cardio is you don’t need any fancy PAGE 42 | TOTAL NRG | 2022
expensive machines, a good rope can be purchased for under £10 and you also don’t need a great deal of space like you would if you went out for a run. It can be done almost anywhere at anytime. Not only will this exercise train your cardio vascular system but it will improve your co-ordination, your agility, your speed, muscular endurance and it will also boost your metabolism.
What are your top tips for technique? My first top tip for skipping would be keeping the jumps low. A lot of beginners jump to high when skipping which in turn makes the exercise more difficult, you should be looking to come off the ground now more than a few inches. Theres times when you’ll come higher but by then you’ll be more experienced and it will be for tricks such as a double jump (where the rope passes twice under you before your feet touch down. Its also quite important use the balls of
#MAKEITHAPPEN feet when skipping instead of landing flat on your heels, it will help you to speed up your skipping and give you a better workout on your calf muscle. Bending your knees for impact too will help reduce injury risk. Keeping your hands low, around hip height rather than raising it under is important when first starting to skip. Pulling your hands to high leaves less room for the rope to pass underneath you and therefore makes it more likely to trip or catch your legs/feet making for an unsuccessful jump. It’s also important to note that when skipping you should use your wrists to turn the rope and not your arms.
If you find skipping tricky, whats your advice? I personally learnt to skip when I was very young, however it took me a long time to develop into a skilled skipper with any sort of tricks in my arsenal. The one major bit of advice I can give to someone who’s wants to get more from jumping rope is to stay consistent. Practice, practice and more practice. Eventually you will gain more knowledge and confidence and get to feel the correct way in which the rope goes round. Then you can start to incorporate some skills and of course the same rule goes for them, you must stay consistent and practice.
3 minutes duration each with a minute break in between rounds. For 20 seconds you skip as fast as you can and then rest for 10 seconds repeating this sequence for the remainder of the round. This will certainly get you sweating.
How can you incorporate skipping into a wider workout? As I mentioned earlier, as a boxer I often use skipping to either warm up or cool down either side of my workout. This can be done with almost any form of workout. Spend 10-15 minutes with your rope before or after a session. This is a great opportunity to begin to master your skills when skipping as well as getting a good sweat on or carrying out an active recovery.
Who are your favourite people to follow on social media for skipping inspiration? What some people are able to do with a skipping rope is truly impressive, the speed they are able to generate whilst jumping rope and the tricks they can pull off are fantastic. For me I have always been a fan of Floyd Mayweathers skipping as another boxer I admire. rush_athletics on instagram is also amazing to watch and learn from.
Once you have mastered the basics, how can you get a great workout out of a skipping rope? So you’ve started to get a grip of skipping and can do the basics pretty well and are finding you catch the rope a lot less often and can complete more and more jumps without failure. Now you want to get a better workout from skipping. The easiest and most simple way to do this would be changing up your speeds. The faster you skip, the harder the exercise will be on the body. Once you have managed to add speed variations to your skipping game start to include some skills such as double jumps, cross overs, raising one knee, kicking out a leg, crossing over your feet, splitting your stance whilst you jump, skipping backwards and changing smoothly between the two, high knees and many more. All of these skills take time to master but once you begin to get good at the they can be a great addition to your skipping workout.
Can you suggest a skipping routine to do at home? TABATA style skipping is a great way to get a good workout from your skipping rope at home. The TABATA format relies on 20 seconds of work and 10 seconds of rest. So depending on your fitness level, decide an amount of rounds and time per rounds. For example 3 rounds of
By Jake Barton Current Undefeated Professional Light Heavyweight Boxer Former WBC Muay Thai Champion @jakebarton94 on Instagram PAGE 43 | TOTAL NRG | 2022
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200g
DIRECTIONS
For optimal results, add 1 scoop to water, your favourite juice or smoothie or try it in your baking.
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IMPROVE ENERGY LEVELS | REDUCE CRAVINGS | 100% RDA VITAMIN B6 Body Perfect Garcinia Cambogia is an award-winning weight loss and slimming product, which is a part of Bio-Synergy’s sport nutrition range. Bio-Synergy have combined this Garcinia with Vitamin B6 which has been proven to boost your metabolism, but with no jitters. The ingredient from the rind of the fruit could hasten your weight-loss efforts. The natural extract is from the rind and researchers claim that it can double or triple one’s weight loss. With proper weight-loss efforts (dieting and exercising), the average person taking Garcinia lost an average of four pounds a month. The extract from garcinia cambogia supplement aids in weight loss by doing two things: It helps to block fat, and it suppresses your appetite.
DIRECTIONS
x60
Take 2-4 capsules per day with a glass of water.
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HEALTHY HEART AND BRAIN | NO FISHY AFTERTASTE | EASY TO SWALLOW The ideal source of essential fatty acids, Big Red Krill Oil provides you with omega 3, 6 and 9 to support the normal functioning of the heart, brain and vision, in an easy-to-swallow capsule with no unpleasant fishy odour, taste or aftertaste. Big Red Krill Oil capsules provide 500mg of pure Antarctic krill oil, a special source of omega 3 with a high concentration of marine phospholipids. This means the oil may be more easily absorbed and used by the body than standard omega 3 found in common fish oils. What’s more, the nutrients in Big Red Krill Oil can also help to manage cholesterol and provide powerful antioxidant and anti-inflammatory properties.
DIRECTIONS
x90
Take 1-3 capsules per day with a glass of water. Do not exceed recommended daily dose.
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#MAKEITHAPPEN
WELLBEING
Why Morning Workouts Can Power Your Fitness Working out in the morning may not sound too appealing (hello snooze button) but early exercise works wonders for your health. An A.M. workout can increase your energy during the day, put you in a brighter, more attentive mood 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 …
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
Here is a 15-minute morning HIIT workout which requires only a mat, a bottle of water and your good self. Perform each exercise for 60 seconds and repeat the workout 3 times. This workout will get your body moving and is great for weight loss.
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.
High Knees
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.
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
Getting out of bed wasn’t so bad, was it? This morning workout was brought to you by PT and fitness professional, Nathan Honess. Nathan has over fifteen-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. Besides fitness, Nathan has established himself as a public speaker and lifestyle coach, for which he has delivered mindfulness classes and talks on healthy habits in the workplace.
by Nathan Honess PT & Coach instagram.com/nathan_honess PAGE 45 | TOTAL NRG | 2022
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FITNESS
Australia, watch out the Brits are coming... Mark Foster After the Olympics this summer and despite all the trials and tribulations, British swimming has its best Medal haul at Olympic games!! Sure, the US and Australia are still a class above us but I’m sure teams came away from the Games looking at what Team GB achieved. It is like, ‘Hang on, Britain are an emerging talent, how have they got here?’ People will want to tap into that culture and understand a programme that goes deep. We’re the top European nation and now third in the world. It’s up to the swimmers, coaches and support staff to now work out how we can go on, get better and take on Australia. I really don’t think you can underestimate the Adam Peaty effect. Sure, a lot of good changes have been made, facilities, coaches, programmes, everything is just that bit better across the board. PAGE 46 | TOTAL NRG | 2022
But every time he opens his mouth, it’s positive, definite, upbeat, full of purpose. His messaging rubs off on the others. Duncan Scott and Co will say as much, you only have to look at his amazing medal haul to see that. Duncan’s actually quite tough on himself, I see that and think, ‘Don’t be so hard on yourself’. But, at the same time, I like it. He’s the most decorated British athlete at a single Games and yet he still gives off a sense of disappointment. I hope when he landed back in London and got off the plane, he realised quite how much heavier his luggage was than when he left. I hope the photoshoots and interviews make him realise that. But that disappointment from him, Adam and the other guys in that final race, the 4x100metre medley relay, highlights a change of mentality. A few years ago when they won the silver medal in that event they were really happy They felt as world champions this time around that it was
#MAKEITHAPPEN
theirs to lose. But when you look at the names on that start list for the US – the world record holder for the freestyle in Caeleb Dressel and the world record holder for the 100m backstroke in Ryan Murphy – you know there’s no real reason to be disappointed. But this will spur them on in the three years from now to Paris. Take that relay squad, for example. Adam’s the oldest at 26, so he’ll still be good in three years’ time, the other guys are younger, and they’ll be even better. I’m over the moon with what they’ve done here but there’s so much more to come
have expected the results from Adam, Duncan, Tom Dean and Luke Greenbank. But rankings and Olympic reality are two entirely different things. All swimmers and coaches want to do is achieve their best. That’s what was so satisfying in Tokyo. Take Anna Hopkin coming seventh. Ok, that wasn’t a medal but she swum her best ever time in the final. That’s what you want, and I’m just so excited to see what comes next.
Genuinely, I don’t think things will tail off at the next Games. I’m not saying we’re going to double up our medal count or anything like that because that’s too hard to do. I can’t see us becoming the United States of swimming but slowly we can become the next Australia. This team will be as good in Paris if not better. It’s now a case of turning those near misses into hits, and I have real belief in that layer below. Take Freya Anderson — she has so much more to give, she just needs to believe and get more hungry. She’s got all the attributes for Paris. Abbie Wood’s only been on the scene for about a year plus Anna Hopkin looks great. They’re all improving and I hope they come away from these Games thinking ‘oh my god, we nearly won medals, I want more of that feeling’. I’m not saying come Paris those three girls will win all their events but they will all blossom and be better athletes for their experiences in Tokyo. For now, we should celebrate the history making by Scott and the whole team, their best medal haul ever. What’s funny is the number of medals hasn’t exactly blown me away because I was always optimistic about what this group could achieve. Going off world rankings, you would PAGE 47 | TOTAL NRG | 2022
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WELLBEING
Kids Healthy Eating Focus on the healthy habits and behaviours your child can control and will have a positive impact on their weight management. We can’t control how much the scales go down or how much fat we can lose, but we can control how much we move, how much water we drink, the healthier food choices we can make and how much sleep we have. Eg turning off devices 2 hours before bed to help the child sleep more deeply for 7-9 hours. A good nights sleep reduces carb and sugar cravings. Exercise is key along side healthy whole food filled nutrition Help your shield find a form of exercise they enjoy and make it part of your family weekly routine. Eg wall climbing of a Saturday morning, or a family walk before dinner. Stacking the fridge with healthy delicious wholefoods is a great alternative to cupboards full of processed snacks like crisps and crackers. Make healthy food swaps like swaping chicken nuggets for grilled chicken breast. And creating a healthy meal menus for the PAGE 48 | TOTAL NRG | 2022
week, putting together healthy food combos so your child feels empowered to make positive nourishing food choices. Choose your words carefully, words carry meaning and power. Instead of saying or thinking your child is fat, or over weight, reframe to ‘they have fat’; it’s not a part of who they and can be changed. For instance We do not say we are cancer, we say we have cancer. Because it’s possible to change what we have, but much more difficult to change what we are. Also work through the why, understand what triggers your child if they are over eating. We often mindlessly over eat (I call eating like a piranha) when we are feeling something uncontrollable like boredom, sadness, anxiety; or when we are celebrating like cake during a birthday party or when we have achieved a new goal.
Jenny Pacey Hollywood trainer and Bio-Synergy ambassador
#MAKEITHAPPEN
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RECIPES
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 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. PAGE 50 | TOTAL NRG | 2022
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 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.
#MAKEITHAPPEN Ingredients
Blueberry dressing
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
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
Preparation time – 20 mins 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.
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Silvio Simac Hollywood’s go to action man
What has been the biggest challenge of your career? I have had to stop long and hard to think about this question. Not because I have not had any challenges along the way by far but instead, I never viewed those challenges or perceived them as obstacles, challenging or problematic. I understood all along that challenges are a catalyst for change and growth. This is a normal process of life. Life challenges us constantly and we experience a different range of highs and lows along the way. Challenges are there to promote, expand and strengthen us. Challenges come to us to make us better, not bitter. If we are never challenged, then we will never realise what we can become. As such, I am very grateful for each and every challenge that came my way because they made me into who I am today. I can confidently say, my biggest challenge and an obstacle has been defeating my inner daemons, fears, doubts in myself and my abilities. Setting myself free from such fears as with most of humanity has been my biggest victory. How important is nutrition when it comes to your clients achieving their goals? My passion, journey and understanding of nutrition came along before my training in martial arts or gym. Human body is made up of 50 - 70 trillion cells. These cells will replenish, recuperate and repair every 6 months therefore as the saying goes, “We are what we eat”. I understood from the onset of my athletic development and journey that nutrition is essential for supporting an athlete’s general health, physiological PAGE 52 | TOTAL NRG | 2022
adaptations as well as progressively stressful training requirements. Having a suitable diet provides my clients with sufficient energy and nutrients to meet demands of their training routines. In addition to helping individuals perform optimally, it facilitates recovery. What’s your typical diet like? First and foremost, I would like to say that nutrition and diet has been an immense passion and interest of mine for the last 36 years. I have come across and tried most of the credible, researched dietary / nutritional protocols. Bill Philips - Body for Life, Adkins Diet, Charles Poliquin - Functional Diet, Chad Waterbury Body of Fire Nutrition, Palato Diet, Elimination Diet, Low Carb Diet, Keto Diet. I have tried every single one of them and they all worked to a point. Some worked really well but were not sustainable long term. Other’s were simply too harsh for long term. For the last 17 years, I have been practising intermittent fasting whereby each day, I have a window of 6 hours (12pm - 8pm). where I consume all my nutrients. This method keeps my insulin intact and my hormonal secretion at its optimum. I feel great from it. I get complete mental clarity, no inflammations and I find it easiest way to stay lean all year round. Within the 6 hours of eating, I wisely chose the nutrients that will serve me. I call it Jeet Kune Do Diet. I eliminated whatever does not serve me and only consume what will nurture me. My diet is super low in carbs, high in fat and protein. I have COMPLETELY taken items out that do not serve me. Sugar, Grains, Wheat, Dairy, Alcohol. As such, In feel better now physically and mentally that I had 17 years ago.
#MAKEITHAPPEN Are there any supplements you rely on? Indeed. I have always been a big fan of supplements. If you want to get the most out your Mind, Body as well as Soul, one needs to consider nourishing and nurturing the best sources of macro and micro nutrients in order to allow the most efficient adaptation to the stimulus provided during training. Our health starts from within therefore I have always been particular what I induce. My base supplements I have always consumed all year round include, Whey Protein, Isolate and Concentrate to keep me in a positive nitrogen balance throughout my day, L - Glutamine, BCAA, Shilajit, Turmeric Curcumin (with black pepper), Omega 3, Wheatgrass and Matcha Green Tea. Most of these supplements serve me to aid my recovery, treat inflammations, detox, remove toxins and pollutants. These ensure my body performs at its optimum and I benefit from swift recovery and recouperation. In addition to these supplements, over the years I have been emphasising heavily on nootropic supplements which nurture and stimulate my mind, aid my motivation to keep going when the tank runs low on fuel as its a frequent scenario. If you can train anywhere in the world, where would you train? I like warmth. My energy flows through every cell and the sweat I break releases all the trapped toxins and
pollutants when I train in a hot environment. I come from an old school. I have trained in all kins of different places. On top of a hill, using rocks I found nearby for resistance, in the sea, on a deserted island. My training goal always had a defined and definite purpose therefore I was never bothered about being in a fancy environment. ALL my training is performed standing upright in 3 dimensions. I have only ever undergone FUNCTIONAL training, endeavouring to enhance my mobility first, then stability and lastly strength and speed. If you could train with anyone (past or present) who would it be? It certainly has to be the man who inspired me to take up weight training as well as Martial Arts. Bruce Lee. You may be wandering, what attributes and qualities Bruce Lee could possibly impart and have an influence over a 5 year old. Bruce Lee emerged with an unprecedentedly impressive physique, moved with lightning speed, control and power. Bruce Lee was concerned with function of the body rather that just aesthetics. Lee’s body was not only a thing of immense grace and beauty to watch in action, but it was supremely functional. Leaping high in the air to kick out a light bulb, landing a punch from five feet away in fivehundredths of a second and launching and exponent with devastating power with a one inch punch. instagram.com/silviosimac
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FITNESS
Cathy Brown and Greg Williams
Founders of Boxology® Academy.
Cathy was the second woman in the UK to receive
They noticed a huge increase with interest in boxing
a professional boxing licence in 1998. During her
training after it became more public that it helped with
professional 10 years career, she became ranked
mental wellness and had a strong positive effects on
number three in the World and won the WBF
fat loss and strength. They were seeing more and
European Title alongside winning the first English
more PT’s holding pads for clients incorrectly. Given
title. She has been coaching for over 26 years. Greg
Cathy and Greg’s professional fighting and coaching
has worked in boxing and martial arts for over 20
background in boxing and martial arts plus knowing
years and has been coaching for over 20 years and
the importance of safety and chance of injury of both
has held a professional boxing coaching licence for
client and trainer if pads were held incorrectly and the
over 13 years.
wrong technique taught, they created Boxology® They
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#MAKEITHAPPEN wanted to create the best boxing pad courses in the industry. as they realised there was a lack of proper boxing coaching tuition and most of the courses were based around fitness boxing or a short bolt on course to personal training courses. To learn the skill of boxing, to prevent injury and to look professional when coaching boxing, you need to understand how a boxers body works and how and why to teach the correct boxing technique. They designed two courses: Round 1 and Round 2 alongside an extensive membership area with boxing programs and another 150 technical videos. They worked closely with the leading education boards in the industry; CIMSPA and ActiveIQ to get the courses accredited and endorsed so that the courses gave you a certified qualification. They made each course forensic with every technique and the assessment process made sure that the student learned everything they needed to know to run a professional, effective and safe boxing session, both one on one and in groups. Alongside, a comprehensive reference text book with URL links to each technique. Prior to lockdown, all courses were delivered face to face, but with covid, they spent the entire lockdown filming over 500 technique videos and took the same quality courses online. CIMSPA and ActiveIQ assessed the courses and endorsed and accredited them the same as the face to face courses as recognised the in-depth and detailed technical elements to the courses were an excellent standard.
to help others who have suffered trauma and abuse. She created Head Guard Charity, where Greg and herself visited women and children in countries where horrendous abuse and trauma had happened due to war. Their first project was in Iraq, where they stayed in a camp of Yazidi families who had greatly suffered at the hands of IS. They worked alongside a local charity on a project called Boxing Sisters and taught women and children to box to help create mental strength and empowerment. They took the Boxology® education system over and taught a few women to become coaches, so that they could carry on teaching boxing within the camps so that they became self-reliant and could carry on the powerful mental effects of boxing. They will return to another camp in Iraq next year, and will be visiting Nepal this year with a local charity to help young children and women who have been affected by sex trafficking and abuse. The Boxology® education system is a great way to learn boxing and how to coach effectively. It is not a new system of boxing, it is the fundamental way to box with science behind the teaching. Boxology® have collaborated with Bio-Synergy to offer an exclusive discount on all courses both face to face and online. Enter bio10sy into COUPON CODE when booking a course for a 10% discount.
They are currently working on delivering seminars on strength and conditioning, nutrition, mental resilience for boxing to compliment the courses. They are also creating Round 3, which is a course that focuses on sparing and preparing for a fight. Boxing has always been an amazing tool to help with mental wellness, Cathy has first-hand experience of how boxing and training helps with dealing with trauma and understands fully how boxing can help you cope with past abuse and develop strong coping mechanisms. She trained as a Cognitive Behavioural Therapist when she retired from boxing and created a USP of boxing and therapy mix. Her clients benefitted greatly from this style of coaching and Cathy realised that she needed to take her coaching and love of boxing to an arena
FACE TO FACE COURSES: www.boxology.academy ONLINE COURSES: www.boxology.online INSTAGRAM: @boxologyacademy YOUTUBE: @boxologyacademy FACEBOOK: @boxologyacademy PAGE 55 | TOTAL NRG | 2022
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SUPER SEVEN
Our Super7 range has been engineered for time-starved athletes, with busy professional and social lives, who find it difficult to spend endless hours in the gym. Whether you’re squeezing in a workout between meetings or before a big night out, Super7 can help you get results from your training. SUPER 7 SUPER MAX® High-powered protein blend
FAST AND SLOW PROTEIN | WHEY ISOLATE | EGG ALBUMEN | MICELLAR CASEIN If you’re pushing yourself hard in the gym, you should back it up with quality nutrition otherwise all your effort can go to waste. Super Max is a scientifically designed formula that provides your body with the nutrients needed to turn your training into stronger muscles. While slow-release proteins should be consumed at bedtime, recent studies show that it’s beneficial to take in fast and slow-release proteins at the same time, especially after workouts. That’s why Super Max combines whey isolate, whey hydrolysate, egg albumen and micellar casein – all of which have different rates of absorption. In other words, Super Max is engineered to be your powerful allin-one protein source, from after gym to after dinner.
908g
DIRECTIONS
Take one 30g scoop with 300ml of water or milk. Super Max can be used any time of the day but we suggest using it after a workout and at night and then any time where you struggle to get in a protein rich meal.
SUPER 7 SUPER CHARGE® The power to crush every workout
SEVEN KEY INGREDIENTS | 500MG CREATINE | 250MG AAKG | 250MG L-CARNITINE Using a high-energy combo of seven key ingredients, Super Charge pre-workout formula is engineered to help you unleash your biggest effort. Our revolutionary blend contains creatine, AAKG, L-carnitine, a series of B-vitamins, caffeine and both slow and fast release carbs. Creatine and AAKG are proven to deliver more stamina and power to your working muscles, while B-vitamins, L-carnitine, caffeine and carbs provide the drive and fuel you need to kill every rep and every set, from the first to the last. Walk into any supplement store and you’ll see these nutrients sold separately, because each is known for its efficacy. But we’ve combined them all into one shake, creating a highly potent pre-workout supplement that drives your intensity in the gym to the heights needed to demolish the toughest workouts.
908g
DIRECTIONS
Mix one 30g scoop of powder with water or juice before your workout. Avoid taking Super Charge at night as it contains a source of caffeine so may affect your sleep.
SUPER 7 SUPER GAIN®
High-powered post workout formula FAST-ABSORBING PROTEIN | FAST-ABSORBING CARBS | L-GLUTAMINE | BCAAS Get everything your body needs after a workout in one cutting-edge shake. Improve your strength, build and repair muscles and reduce your recovery time with Super Gain. Every scoop gives you whey and soya protein, fast-absorbing carbs as well as 300mg L-glutamine and 300mg BCAAs – all of which are known to enhance strength and recovery. What you put into your body after a workout will affect what you get out of the session. To put it simply, don’t waste your time by working hard in the gym only to then neglect your post workout nutrition. That’s exactly why we made Super Gain. It’s engineered to feed your muscles with the optimum nutrients right after your gym session.
908g PAGE 56 | TOTAL NRG | 2022
DIRECTIONS
For maximum results, take one to three capsules a day with water. Do not exceed recommended daily dose.
#MAKEITHAPPEN
SUPER SEVEN SUPER 7 SUPER BURN® High-powered fat burner
GREEN TEA EXTRACT | CAFFEINE | MAGNESIUM OXIDE | L-CARNITINE Super Burn was developed for time-starved gym goers who are serious about getting ripped as quickly as possible. If you find it difficult to follow a strict diet but train hard and regularly, choose Super Burn to control your hunger and boost your metabolism. With maximum fat loss in mind, Super Burn is engineered with research-supported fat burning ingredients, including magnesium oxide, green tea extract, caffeine, L-carnatine, ginger powder and copper citrate. Ditch the calorie calculator and make Super Burn a part of your routine and you’ll get those washboard abs sooner than you think.
DIRECTIONS
x60
For optimal results, take two Super Burn capsules per day, before a meal with a glass of water. We suggest you don’t consume Super Burn before sleep due to it containing a source of caffeine. Do not exceed recommended daily dose.
SUPER 7 SUPER ARMOUR® High-powered multivitamin
BOOSTS ENERGY LEVELS | FIGHTS ILLNESS | B-VITAMINS | VITAMIN D Keeping your body in peak condition, especially when training hard, is crucial to making the gains you want, but leading a hectic lifestyle can sometimes get in the way. Super Armour delivers a power formula of essential vitamins and minerals including vitamin A and a range of B-vitamins as well as vitamins C, D, E and many others. When used alongside a healthy diet and regular training regime, Super Armour can keep your immune system in top form and helps you stay in shape by missing fewer training days due to illness. You’re also likely to feel more energised and ready to smash each workout.
DIRECTIONS
x60
Take one multivitamin capsule a day with water.
SUPER 7 SUPER LEAN® Fight cravings and burn fat
BOOST METABOLISM | FIGHT OFF HUNGER PANGS | GLUCOMANNAN | B-VITAMINS | CHITOSAN Whether you’re getting ready for the beach or for your sport, Super Lean was developed to help you shed stubborn fat and get lean in record time. Harnessing the power of seven key ingredients, our revolutionary formula helps you reach your goals faster than relying on training and nutrition alone. The unique blend of glucomannan, B-vitamins, chitosan and other core ingredients helps to boost your metabolism and fight off cravings that spoil your diet. Super Lean can be the secret weapon in your daily regime, as you power your way to the washboard abs you’re dreaming of.
DIRECTIONS
x90
For optimal results, take two Super Lean capsules per day, before a meal with a glass of water. Do not exceed recommended daily dose.
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FITNESS
Chasing The Light 2022 An audacious Antarctic adventure to test the limits of human endeavour in the most extreme environment. Justin Packshaw, Chairman of sustainable luxury adventure travel company Joro Experiences, recently set off on a 4,000km trip across Antarctica. With his expedition partner, Jamie Facer-Childs, the Chasing The Light Expedition is an old-school adventure that links extreme human endeavour, science and cutting edge technology together. Justin’s thirst for adventure is relentless. Born in the Mediterranean, he served in the British Army, has PAGE 58 | TOTAL NRG | 2022
represented Britain in the Whitbread Round the World Yacht race, crossed Mongolia on horseback, summited Everest, jet-skied the coast of Nigeria and led several expeditions to both the North and South Poles (to name just a few conquered feats). His current audacious adventure is taking him to Antarctica for the third time. The pair started at Russian base Novo in early November and will be spending 70 days kite skiing to the South Pole and Hercules Inlet, to finish at the Union Glacier. A complex trip like this requires expertise, complex planning and watertight logistical skills, which is why the expertise of Joro Experiences is
#MAKEITHAPPEN essential; the luxury adventure company has used its expensive experience planning complex adventures to remote destinations to organise his training trips, as well as to coordinate the main trip itself. As part of the preparation both Justin and Jamie also undertook DNA tests and will be using Bio-Synergy Whey Better and vitamin D3 to keep them in peak physical condition. The natural environment alone is a feat to overcome during this adventure. The unpredictability of the weather, the potential for too much or not enough wind, the possibility of long periods stuck locked down in a tent book-ended by days where they’ll kite ski over a hundred kilometres - these require true resilience, relentless positivity and a thirst for adventure. Reflecting on his 2012 expedition across Antarctica, Justin said “My experience of taking people to some of the most remote places on earth with Joro has shown me that people are capable of far more than they initially think. Humans are meant to excel, and when you realise your potential, and how adaptive the human spirit is, anything is achievable. Throw in a bit of determination and persistence, and you will have a fairly good chance of reaching any of your goals.” Alongside intense physical training for 12 months leading up to the expedition - which includes kite surfing to practice for the kite skiing that will be essential to carry them over the thousands of kilometres, and long treks lugging a tire to recreate the 200kg load they’ll be each by towing - they’ve been providing biometric and psychological data for the past four months, and they undertook DNA tests in partnership with Bio-Synergy. This creates a baseline which can be compared to the data sent back via wearables throughout the expedition.
insights to climate change on the natural environment. As well as biological and psychological data, the duo will collect samples and data on ice, radiation levels, snow density and more throughout the trip. This provides the impressive team of partners including NASA, the European Space Agency (ESA), Stanford University’s Snyder Lab, Bio-Synergy and University of Central Florida with insights into how extreme conditions affect the human body and to understand the impact of climate change on the natural environment. This expedition has even inspired other Joro clients to set audacious goals to improve their lives and wellbeing - including summiting Mont Blanc, epic multi-year sailing expeditions, and diving in remote areas - which the team of travel experts are helping them to achieve. Founder Henry Comyn said: “We’ve also seen huge interest from clients looking to take on an epic challenge further down the line. To this end we’re sending clients on ski touring courses so they can tackle skiing the last degree to the South Pole and training some in mountaineering so they can successfully summit Mont Blanc. Time is always the biggest luxury and we are being given space to allow us to curate a personal training program to give our clients all the tools required to successfully complete their epic adventure.” If you’re interested in testing your limits, learning a new skill and setting an audacious goal while you travel in luxury, the team at Joro Experiences are available at: curious@joroexperiences.com
By Susie Thorne Marketing Manager at Joro Experiences
The extremes of Antarctica reflect, in some ways, the extremes of environments on other planets, includings things like distance perception, so although it’s difficult to predict exactly what the data will show, this adventure has the potential to produce some insights to understand human adaptability in extraterrestrial-like environments. The team will be using Bio-Synergy Whey Better and vitamin D3, plus Firepot dehydrated food to keep them in peak physical condition as they travel. Although the thrill of adventure, travel and exploration are naturally high on the list of motivations for both Justin and Joro Experiences, the trip will also provide valuable PAGE 59 | TOTAL NRG | 2022
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FITNESS
Marathon training advice 1. When people train for a marathon they often see it as a green light to eat as much as or anything they want and then gain body fat! It’s happened to me and many Women’s Running readers! What’s the best way to get the balance right so that you’ve got enough energy for the long runs without overdoing it? PAGE 60 | TOTAL NRG | 2022
The trick is to up your energy intake around your training. Your pre-training and post-training meals should be the largest of the day as these are the meals that are fuelling and refuelling your body for exercise. Then for your other meals throughout the day, have smaller meals with fewer calories so that you don’t overdo your energy intake when
#MAKEITHAPPEN you don’t really require it.
each day?
2. When I was marathon training I thought about food a lot and had cravings. Could that have been because I was missing key nutrients or not eating enough?
Obviously everyone is different when it comes to nutritional requirements for any sporting event. But as a very general rule, multiply your bodyweight in pounds (lbs) by 25 to get a rough idea of the caloric requirement to sufficiently meet the energy demands of training.
Thinking about food when training for an endurance event is normal as you are utilising so much energy when training; it’s natural to think about food a lot as it’s the fuel source that is providing all of that energy. Reducing cravings is most easily done by increasing leptin levels (the hormone released by fat cells that signals satiety). This can be done by focusing on sufficient protein intake from lean meats, fibre intake from grains, fruit and vegetables, and omega 3 intake from fresh fish such as salmon. This will all help to keep you full and reduce cravings, especially for sweet and salty foods. 3. For those who usually eat a low carb diet but increase their carbs to fuel long runs, are they likely to gain weight if their body isn’t used to so many carbs? This is possible, but for marathon training it’s unlikely. The body only really fails to appropriately adjust to carbs if a really low (almost zero) carb diet has been followed for a prolonged period. This is because enzymes involved with carb metabolism are down regulated due to the absence of carbs and therefore a person’s metabolic efficiency (ability to metabolise certain substrates; in this case carbs) is reduced, resulting in the storage of carbs as fat tissue. However, when exposed to an extremely energy draining stress (i.e. marathon training), the body will utilise whatever carbs it has available and failing that will efficiently tap into fat tissue to fuel energy. Therefore, a gain in bodyweight when undergoing marathon training is highly unlikely; in fact, most endurance athletes actually struggle to maintain their bodyweight when training for long distance events. 4. Some people think marathon training is a good way to lose weight but I’d personally say it’s not the time to think about dieting. What are your views on that? Marathon training and weight loss pretty much go hand in hand. Due to the immense energy requirements of training for a marathon, the body is forced to utilise fat stores for energy at certain points during training sessions as there is only so much energy muscle glycogen can provide, even when fully saturated prior to training. I wouldn’t think about losing weight when training for a marathon as it is certainly not the time to be restricting calories, otherwise you’ll never even make it to the marathon itself. 5. As a general rule of thumb, roughly how much should a person increase calories by when marathon training
6. For the longest runs of between 18-21 miles, how many extra calories should the person consume the night before? There is no necessary need to hugely increase calories the night before and long run, so long as overall daily caloric intake is adequate to meet daily energy expenditure. Focus on prioritising complex, low GI carbs the night before a big run as this is the meal in which the majority of your energy will come from, especially if the run is performed early the next morning. Adding loads of extra calories at this point can be quite pointless as muscles can only store so much glycogen (400-500g) and therefore once they’re fully saturated, any excess carbs will just be stored as fat tissue. The key here is to sufficiently saturate muscle glycogen with a high carb meal the night before. Then the next day during the run, regularly take on a fast acting, high GI carbs in the form of sports drinks in order to continuously have carbs available for energy to sustain a certain pace throughout the run. 7. Do you have any other advice on getting food intake and good quality nutrition right when marathon training? Firstly, focus on loading carbs around training when they are needed for energy; with complex, low GI carbs being eaten around 2-3 hours pre-training for performance (e.g. brown rice, wholemeal pasta, wholemeal bread, oats etc.) and then simple, high GI carbs taken in within 2 hours of finishing training for recovery (white rice, sugary cereals, white bread etc.). Secondly, don’t neglect protein! It’s essential for all sports and if it’s overlooked, then there will be a huge drop in performance, and ability to recover from training will also be impaired. Finally, get your micronutrients in! Make sure you eat a plethora of fresh fruit and vegetables as one of the biggest threats to marathon runners is illness forcing them to lose training time or even pull out of the race. Immune function is essential for marathon training as the body takes a battering from all the stress involved and as a result the immune system is weakened; increasing susceptibility of illness and injury. Ensuring sufficient vitamin and mineral intake will help to combat this. PAGE 61 | TOTAL NRG | 2022
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ACTIVE WOMAN
®
Active Woman® is the UK’s first sports nutrition range dedicated to women. If you love fitness and getting results from your workouts, this range of sports supplements is perfect for you. For far too long, macho bodybuilders have dominated the sports nutrition world. Well, not anymore! Roughly 60% of gym-goers are women, and it’s time you get the smart nutrition you deserve. That’s where Active Woman® from Bio-Synergy® comes in. Not just a simple ‘pink it and shrink it’ diet series, this is a hard hitting, girls-only range of supplements for ladies who know that strong is the new skinny, and that sweaty is the new sexy. The Active Woman® sports nutrition range is specially designed with premium-quality ingredients that cater to the genetic needs of women, and help you take control of your lean muscle and body weight. Chock full of strategic vitamins, minerals and nutrients, we’ve even packed in as much protein as some leading men’s brands.
ACTIVE WOMAN® ACTIVATE The ultimate pre workout for women
25G PROTEIN | 6G BCAAS | GREEN TEA EXTRACT | VITAMIN-B, VITAMIN-D This one’s for the active women on her way to goddess status. Activate® is a high-intensity pre-workout energy and protein shake that has next to no fat. Delicious, light and refreshing, Activate is designed to give you the drive to push yourself harder. As part of the Active Woman range, Activate has been specifically designed with the nutritional needs of sporty woman in mind, with every ingredient been carefully selected to make sure that you get exactly what you need when you need it. With 25g of high-quality whey and micellar casein protein per 30g serving, you can kickstart your muscle recovery right after workouts. We’ve also included proven micronutrients that give you all the support your active body craves, whether you’re a regular gym goer or just starting a new fitness regime. Green tea extract puts a little more bounce in your step and boosts your metabolism while Vitamin D, B5, B6, calcium, zinc and folic acid help you feel good and torch more body fat.
450g
DIRECTIONS
For the best results, take two to three servings of Activate® per day: one in the morning, one after exercise and one between meals. Mix with 200-300ml of water or milk and shake well.
ACTIVE WOMAN® DEFINE Ideal fat burner for active women
WEIGHT LOSS CAPSULES | BOOST METABOLISM | FIGHT CRAVINGS You can lose weight without starving yourself or spending all day on the treadmill. You can eat reasonable portions and put in reasonable workouts, and shed fat while you do it. Define was created to help you fight cravings and burn fat. Each capsule contains a unique blend of research-supported ingredients for weight management, including green tea extract, konjac mannan (glucomannan), caffeine and chromium. Define helps boost your metabolism, thanks to the caffeine and green tea extract, while the glucomannan makes your meals more filling, so you eat slightly less over the day. This is supported by chromium, which helps fight cravings for sweet things. So, if you want to drop a few pounds to fit into that gorgeous dress or get toned and sexy for the beach, Define can help you get there. DIRECTIONS
x60
For optimal results, take two Active Woman® Define capsules per day, before a meal with a glass of water. Most customers report noticing results within one month. We advise users not to consume Active Woman® Define before sleep due to it containing a source of caffeine.
ACTIVE WOMAN® MULTIVITAMIN The ultimate multivitamin for active women
31 NUTRIENTS | AMINO ACIDS | SUPPORTS A HEALTHY LIFESTYLE Getting in all the right nutrition can be tricky, especially for the high-intensity woman. In order to maintain your pace, you need to keep your muscles, bones and immune system topped up with the right amounts of vitamins, minerals and nutrients. That’s why we made Active Woman® Multivitamin with amino acids – a multivitamin that goes beyond the basics. Each capsule contains a combination of 31 nutrients that are especially important for active women, including B-vitamins for energy and vitamin C to maintain normal immune system functioning during intense physical exercise. Vitamins B6, B12 and E contribute to the protection of cells from oxidative stress, while vitamin D, iron and copper help you stay fighting fit and healthy. Our formula even includes amino acids to help your muscles recover from your workouts. In other words, Active Woman® Multivitamin has everything you needs to keep your body in peak condition. DIRECTIONS
x60 PAGE 62 | TOTAL NRG | 2022
For optimal results, take one Active Woman® Multivitamin capsule per day, before a meal with a glass of water.
#MAKEITHAPPEN
FITNESS
Benefits of sports massage Sports massage is a type of massage that involves a variety of techniques such as Swedish style massage, petrissage (kneading). frictions, effleurage (strokes), vibration, stretching, percussion, and trigger pointing. This type of massage is designed to try and improve maximum performance and physical conditioning of your body. It can also potentially reduce your chance of injury or pain and bring about a quicker recovery. Sports massage can possibly bring about benefits such as improved range of motion, flexibility, decreased muscle tension, spasms, and nerve excitability. It can also bring about increased sense of well-being and even better sleep. Reported benefits suggest sports massage can increase blood flow, help remove lactic acid, decrease injury risk, and decrease recovery time between workouts. One study “suggests “Massage can increase muscle mass temperature and blood flow, and that might help to increase muscle compliance and minimize muscle stiffness” (1). Another study undertaken took two control groups of male bodybuilders, one with sports massage one without massage post exercise. They made both groups complete repetition sets at 75–77% of 1RM of knee extensor and flexor muscle groups. Results found that the ‘massage group in general demonstrated a better recovery rate. As such, a post-exercise massage session can improve the exercise performance and recovery rate in male bodybuilders after intensive exercise’” (2). Sports massage is often seen as superior treatment to massage gun usage in the fact it isn’t just using percussion therapy as a treatment. Sports massage therapists use a variety of techniques to assess the muscle condition/ ROM and then choose the techniques needed to improve muscle condition and performance, whether this Is more superficial techniques or deep massage techniques. Not only this sports massage guns use percussion massage ideal to excite the muscle as part of a pre-event massage treatment, however massage guns are generally not ideal for maintenance of post event massage, this is where sports massages are ideal. General gym users would benefit from sports massage to improve their wellbeing but also physically could improve their muscle functioning, range of motion and condition of their muscle. They could also improve their recovery time meaning they could increase their training frequency. This in turn could improve their gym or sporting performance, reduce injury risk and help them reach their goals sooner.
Kirsty Allen Level 3 PT and qualified sports masseur (1) https://www.researchgate.net/profile/Qais-Gasibat/publication/318929943_Determining_the_Benefits_of_Massage_Mechanisms_A_ Review_of_Literature/links/59862ea5aca27266ad9f7178/Determining-the-Benefits-of-Massage-Mechanisms-A-Review-of-Literature.pdf (2) https://www.tandfonline.com/doi/full/10.1080/02640414.2015.1081264?src=recsys PAGE 63 | TOTAL NRG | 2022
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FITNESS
Essential guide to Cross-Fit 1. What exactly is CrossFit? CrossFit combines a number of different disciplines, Olympic lifting, gymnastics, calisthenics, and functional fitness training to name a few. A typical CrossFit session will consist of learning to master different movement patterns, pushing your weights to ‘one rep max’, and developing mobility before combining them all in a lung busting, lactate bursting WOD – or Workout Of the Day 2. What is the ultimate aim of CrossFit? CrossFit is about training in a safe, effective way with good nutrition to help you achieve and perform at your best.
CrossFitters who cheer for you, push you on when you think you have reached your limit and ask where you are when you don’t show up. 4. Is CrossFit suitable for all abilities? You may be excused thinking CrossFit is just for the already super fit & muscular, but it really is for everyone. All exercises can be ‘Scaled’ from the ‘Rx’ by reducing the weights or the reps, and movement patterns can be modified. This caters to the individual while still allowing everyone to perform a WOD together, building that community feel while having personal goals.
We all know nutrition has a huge impact on us in day to day living, but when it comes to training, nutrition plays a greater role, its so important you eat enough of the right stuff to keep up your energy and have the building blocks to repair the muscles you have been breaking down in the box. That’s why nutrition is one of the pillars in CrossFit.
5. Is CrossFit suitable for all ages?
Your best is different for everyone, and CrossFit is great at including all abilities to become the best they can be.
6. Does CrossFit improve / tackle any of the following? If so, how?
3. What makes CrossFit different from other workouts like circuits, weight training and HIIT?
i. Stamina
CrossFit is so much more than fitness, it’s a community. You won’t have anyone else supporting you as much as your fellow CrossFitters at your local ‘Box’. It’s your fellow PAGE 64 | TOTAL NRG | 2022
Definitely! The younger & older community can also get into CrossFit using the scaling options, most boxes have Masters & Kids classes, making it truly universal and inviting to everyone.
Stamina is mental as well as physical. Having that mental resilience to push through a hard WOD helps you build the physical stamina to keep pushing when it gets tough. The brain is like the body it needs training too.
#MAKEITHAPPEN cardio health & your recovery times are lower, so you need less rest between sets, and can push harder. vi. Bone density Weight bearing exercise helps build bone density, again coupled with a healthy diet to ensure you have the optimum building blocks for stronger bones that will ensure they have a better density going into old age. vii. Hormonal balance Exercise helps regulate hormones around the body. Insulin, cortisol, oestrogen, testosterone, human growth hormones and progesterone can all be affected and regulated by exercise. You do however have to be careful not to over train, this puts an unhealthy stress on the body and can lead to Over Training Syndrome. Exercise can become addictive, and you can fall into the trap of doing too much training without the required rest and adequate nutrition. Everyone is different and on different chapters in their fitness journal journey so it’s best to listen to your body, look out for signs of fatigue, depression, insomnia & irritability. They may be signs you are over training or need to adjust your diet. ii. Muscle strength One rep max training is arguably one of the best ways of building strength and it’s a fundamental training tool in the CrossFit box. Before you do these you need to ensure you are performing the exercise safely and have warmed up adequately for the chosen exercise. iii. Muscle tone If you have seen any of the top CrossFit athletes perform you won’t question if CrossFit builds muscle tone. You will be popping muscles in places you didn’t know existed! The combination of exercises from different disciplines, together with the focus on nutrition helps ensure you utilise every muscle in your body. iv. Stomach fat While you can’t target where you want to reduce fat on your body (wouldn’t that be amazing!) the mixture of building muscle mass and High Intensity WOD’s are a great combination to burn that fat away, but like all training it needs to be combined with a healthy diet to really optimise the results. Why put in all the effort in the gym if you let yourself down in the kitchen?
7. How long does it take for you to see differences after attending CrossFit? Resistance training is actually the process of breaking down muscles, so they can repair bigger & stronger. These changes actually happen when we rest and repair, so a balance between training, resting and nutrition needs to be achieved to gain optimum results as quickly as possible. An average man is said to be able to build up to 1kg of muscle per month, given optimum conditions. 8. Can you explain the layout of a basic CrossFit class? Most boxes are mainly an open space in an industrial unit, with rigs at one end for pull ups & calisthenic / gymnastic movements. The basic equipment used in a CrossFit Box are free dumbbell weights, Olympic lifting bars & plates, jump boxes, wall balls, ropes suspended from the ceiling, skipping ropes, rowing machines, ski ergs, and death bikes, I mean Assault bikes (they definably are an assault!)
v. Heart rate / blood pressure
by Samantha Doughty
Resting heart rate is one method of measuring fitness levels. Generally, the lower the resting HR the filter your
Founder of BodyBootcamp and Bio-Synergy ambassador PAGE 65 | TOTAL NRG | 2022
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ACTIVEMAN ACTIVEMAN® FREE MOTION Healthy joints for better performance
IMPROVE FLEXIBILITY | REDUCE INJURIES | UNIQUE FORMULA | VITAMIN C We know you’re a keen sportsman and enjoy pushing your body to the limits. So, you’ll want to be sure to protect your joints from taking an unnecessary beating. Activeman® FreeMotion’s potent joint support capsules combine the healing effects of vitamin C, boswellia extract, turmeric, marine collagen and white willow (salix alba) to help rebuild damaged tissue and promote overall joint health. This unique blend of ingredients is also known to increase mobility, flexibility and your range of motion.
DIRECTIONS
x90
Take three capsules a day with water before meals.
ACTIVEMAN® THERMOLEAN Get lean to perform at your best
POWERFUL THERMOGENIC FAT BURNER | ENHANCES PERFORMANCE | 60MG CAFFEINE Want to lose weight, keep your lean muscle and be race ready? While diet and exercise are the best ways to get there, everyone could a little extra help from a supplement like ThermoLean®. Developed especially for two-time Olympic gold medallist and endurance athlete, James Cracknell, ThermoLean® is a powerful combination of the most effective and well researched weight loss ingredients, including calcium, caffeine, chromium, green coffee and green tea, alpha lipoic acid, choline and more. While ThermoLean® is proven to be a highly effective fat burner, it can also optimise your performance by reducing tiredness and fatigue, supporting energy production and sustaining mental performance. It’s this powering up effect that gave rise to the battery-like design of ThermoLean® and the rest of the Activeman range. DIRECTIONS
x90
Take two capsules a day before meals with a glass of water. Most customers report noticing results within one month. We recommend you don’t use Activeman Thermo Lean® before sleep due to it containing a source of caffeine.
ACTIVEMAN® ENERGY CHARGE The power to perform your best
750MG CREATINE | 500MG GREEN COFFEE | 250MG AAKG | MAGNESIUM Turn up the intensity of your workouts with the ultimate low sugar, high performance pre workout energy drink. Energy Charge is scientifically formulated to give you fast and sustained energy release from simple and complex carbohydrates, including agave – nature’s lowest GI sugar – and long-chain maltodextrin. To put more horsepower under the hood, Energy Charge contains a host of micronutrients in a patented blend, including creatine, AAKG, B-vitamins, zinc and green coffee. Numerous scientific studies have shown that each ingredient in Energy Charge is highly effective on its own. But when put together into one supplement, in the exact quantities we’ve used, you get a super charged performance enhancer unlike any other. Developed with James Cracknell, the double gold Olympic medalist, Energy Charge is designed for endurance athletes, especially men, who want to power up their training and racing, by delaying fatigue, boosting energy levels and improving muscle function.
400g
DIRECTIONS
Add 1 serving (1x 10g scoop) to 250-300ml of water or juice and drink before you excercise.
ACTIVEMAN® OATEIN
Whey and oats to fuel your performance HIGH QUALITY WHEY | SCOTTISH OATS | 20G PROTEIN | 36G COMPLEX CARBS Possibly every athlete’s dream supplement – Activeman® Oatein puts two powerhouse ingredients into one delicious, easy-to-mix shake. The combination of slow-release carbs from Scottish oats and high quality whey protein creates a satisfying and nutritious meal that maintains your energy levels, keeps hunger at bay and refuels your muscles. Activeman® Oatein can be enjoyed any time as a shake or in a smoothie. Have it for breakfast to fuel your day, before workouts to energise your session, or use it afterwards for muscle recovery. In every 40g serving, you get 20g protein, 36g slow-release low GI carbs, 1.8g fibre and 292 calories. It’s another high performance supplement from the Activeman® range.
400g PAGE 66 | TOTAL NRG | 2022
DIRECTIONS
Add 1 serving (40g scoop) to 300ml of semi skimmed milk or a milk alternative. For an even tastier snack, try adding a banana or some honey.
#MAKEITHAPPEN
WELLBEING
Weight Loss Wonder Weight Drop – 12 stone
Once the weight started coming off I was introduced to
Dress Size Drop – 24 to 8
the idea of becoming a fire fighter and that gave me all
Total Loss – 168lbs My Diet Before Breakfast: would usually skip breakfast.If on the rare occasion I did then it was something like pop tarts. Lunch: sandwich,crisps,chocolate bar,bottle of Coke Dinner: pizza,pasta bake loaded with cheese. Cake for pudding. Snacks: share size bars of chocolate,cheese on toast.
the motivation to keep going. How I lost weight Changing my relationship with food, controlling calories and exercise How I kept it off I changed my lifestyle for healthy habits and fell in love with with fitness. Why I feel fabulous
crisps,sweets
Because my body can do all the things that I wished
My Diet After
strong,fast and healthy.
Breakfast: fruit and fibre cereal with fresh fruit and a low fat yoghurt.coffee Lunch: fresh fruit
it could and more,for the first time in my life i am My weight loss tips Make one small change - then make another. One small change can literally change your life:
Dinner: home made,low fat,low calorie meals packed
Swap your sugar for sweetener
full of veggies.
Switch full fat drinks to diet
Snacks: fruit, bio-synergy protein shakes
Walk a bit further everyday Make fitness fun.
Exercise Routine:
You will be Surprised at how quickly all the small
8am 30 mins hiit cardio
changes add up to big results.
1pm 8-10km run
Favourite products
5:30pm gym mixture of weights and cardio Why I lost weight
Whey Hey and Creatine Plus Fran Drake
I got so tired of everything being so hard.I hated how I
Dorset
looked and I knew that I would soon be diabetic.
insta@fran_from_fat_to_fit PAGE 67 | TOTAL NRG | 2022
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PRODUCTS
Product Reviews Action sleeve by 12twelve south
RSP £34.99
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 Edifier TW51 pro Struggling to find some earbuds that offer a decent play time and sound quality for under £50, then these could be for you. These buds support aptX for high-quality listening on Android devices, and they’re among the few earbuds to support Qualcomm TrueWireless Stereo Plus, for a stable wireless connection, nothing more annoying than if your tunes go mid-rep! They come with three pairs of ear tips (small, medium, large), which should be suitable for most users and seemed to be good at staying put, rather than flying out mid-run. The TW51’s also have an IPX5 rating, meaning they’re certified to withstand all the sweat and water sprays your workouts can throw at them, which is definite plus. 3.8 stars
www.edifier.com/product-tws1-pro.html PAGE 68 | TOTAL NRG | 2022
RSP £49.00
#MAKEITHAPPEN Athens (True wireless) Sport
RSP £119
Need longer playtime (up to 12hrs) and headphones that you can swim in? Then these are a great option. They come with all the functionality you would expect at this price point, including a good quality connection and sound (albeit a bit bass-y). For us the real benefit was that they connected with Siri (and Google) so that even during a workout you could answer phone with a voice command, essential if your training partner is running late and need to contact you. 4 stars
www.urbanista.com/uk/athens
Fauna audio glasses
From £199
If your glasses wearer and enjoy listening to podcasts, and want an alternative to headphones, these could be the answer.
wearfauna.com NEW KEEN NXIS
RSP £144.99
Although created for hiking, as the lucky owner of two dogs who love nothing more than a run in the woods, I was on the hunt for a pair of shoes that would be light enough to run in, but rugged enough to use on daily walks. Based on the information we had received I was excited about trying these out. The good news is that they did not disappoint, they were surprising light and extremely comfortable and as advertised rugged and waterproof. What also impressed me were KEEN’s brand values around sustainability and giving back. 4.5 stars The are available in mid and low editions for men and a low-cut model for women.
www.www.keenfootwear.com
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Be Inspired Meet Some Of #Teambiosynergy Bio-Synergy Ambassadors are from a wide range of backgrounds including; Paralympians, fitness models, martial artists, footballers and triathletes to name but a few. If you think you have what it takes to join the team, we would love to hear from you.
Email - makeithappen@bio-synergy.co.uk PAGE 70 | TOTAL NRG | 2022
01- 0204- 03-
#MAKEITHAPPEN
Since 1997 we have been manufacturing in the UK to the highest standards.
Bio-Synergy has received endorsements from many of the world’s leading athletes and sports governing bodies, but have NEVER paid for them.
Bio-Synergy is an independent company that is run by the founder and team of dedicated lovers of all things fitness.
Bio-Synergy has developed many products that are now considered industry norms, such firsts include Creatine capsules, All in Ones and Pre-workouts.
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WE NEVER COMPROMISE ON QUALITY PAGE 71 | TOTAL NRG | 2022
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BIO-SYNERGY.UK PAGE 72 | TOTAL NRG | 2022