Total NRG x Jetts - The Gathering issue

Biohacking Eat Right with Jetts

Dwain Chambers Mount Everest

What exactly is biohacking and how do you define it?

Exclusive interview with Dwain Chambers

It’s one of the most divisive topics discussed in the fitness world: nutrition.

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

Hannah Rankin

NASA

NASA’s ambitious plans for space exploration entail a return to the Moon.

We speak to pro boxer and musician Hannah ‘The Banger’ Rankin

Like on Earth

Hari Budha Magar

World’s first double above knee amputee Everest climb a success

Maintaining the health and performance of astronauts

by

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

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

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

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

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

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

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

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

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

Yours in fitness, Daniel and The Bio-Synergy team

Bio-Synergy News:

• Professor Adam Hawkey joins team Bio-Synergy as an advisor

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

• Bio-Synergy joins the UK Space Agency Leo programme

• Awarded - Most Innovative & Sustainable Sports & Health Brand 2023 GHP News

• Awarded – Leading Sports Nutrition Brand 2023

• Bio-Synergy partners with Prost8 UK and Dwain Chambers

• Bio-Synergy partners with the Women’s Sport Alliance

• Bio-Synergy partners with Alix Popham and Head For Change charity

• Evening Standard awards Bio-Synergy Best DNA kit

• Daniel our Founder was a keynote speaker at Perform X Live and FitTech Europe

• Awarded – UK’s No.1 Sports Nutrition Brand 2023 – Corporate Live Wire

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

• Bio-Synergy extends Informed Sport testing

• Nominated for 50 Most Innovative Companies to watch 2023 : CIO Bulletin

FITNESS

What exactly is biohacking

What exactly is biohacking – how do you define it?

Biohacking is the practice of using science, technology, and self-experimentation to optimise one’s health and performance. It involves analysing data, tracking biomarkers, and making lifestyle changes to improve physical and mental well-being.

What are the benefits of biohacking?

The benefits of biohacking can include increased energy, improved sleep, enhanced cognitive function, better mood, reduced inflammation, and improved physical performance. Biohacking allows people to learn about their physiology over time, empowering them to track and adapt to improve how they feel and function.

Are some people more likely to benefit than others?

Biohacking can benefit anyone, but some may see more significant results than others. For example, people with chronic health conditions, high-stress jobs, or poor lifestyle habits may see a more significant improvement in their health and performance with some baseline bio hacking strategies.

Often, biohacking is associated with men but women can equally benefit. By optimising ones biology and adapting lifestyle and diet to their cycle, women can better achieve optimal health. This is one of the reasons I prefer to think of biohacking as bio- harmonising > Balance of Ancient Wisdom

and Modern Science

What’s the story behind biohacking – when did it start?

It seems to have started in Silicon Valley by people like Dave Asprey, the founder of bulletproof coffee, and has since been captivating many people worldwide. The actual term “biohacking” was first coined in 1988 by British journalist Danny Hilli. However, the practice of self-experimentation to improve health and performance has been around for centuries - and many modalities such as breathwork, fasting, cold and heat therapies are actually rooted in ancient cultures. Today, biohacking has become increasingly popular as advancements in technology have made it easier to track and analyse personal health data in our increasing interest in living long and well.

Is biohacking safe?

Biohacking is safe if done correctly and in a personalised manner, but it’s essential to take a scientific approach and be mindful of potential risks. A bio hacking approach that works for one person may not be suitable for another. It’s important to work with an experienced practitioner for a personalised bio-harmonising approach to include the tracking of important biomarkers.

How can you start biohacking – can you share your top 5-7 tips for getting started, going into some detail for each point?

Prioritise sleep: one cannot emphasise enough the importance of getting adequate, high-quality sleep for optimal health and performance. First morning light exposure, a consistent sleep routine, a cool dark room and investing in a high-quality mattress and bedding is a great place to start. For some, tracking sleep patterns using a wearable device and making adjustments to the sleep environment and routine to improve sleep quality is very helpful.

Focus on nutrition: A nutrient-dense diet is crucial for optimal health. I suggest experimenting with different dietary approaches, such as a whole foods-based diet or a plantcentric diet to find what works best for the individual. Above all, a nutrient-dense whole foods diet which incorporates intermittent fasting or a cyclical ketogenic approach is helpful for many.

Manage stress: Chronic stress can be harmful to health and performance. Practice

stress-management techniques such as mindfulness meditation, cold therapy, sauna, deep breathing, or yoga to reduce stress and improve resilience. Surrounding yourself with like minded individuals and finding one’s tribe is also a powerful bio-hack!

Incorporate movement: Regular physical activity is essential for optimal health. Find a form of exercise you enjoy and make it a regular part of their routine. Don’t forget that muscle is the organ of longevity so be sure to focus on resistance training too. I also recommend incorporating movement snacks into your day with some structured high-

intensity interval training to improve physical performance. Optimise hormones: Hormonal imbalances can impact health and performance. I highly advise tracking biomarkers such as hormone levels and making adjustments to nutrition, sleep, supplements, exercise routines alongside a personalised bio-harmonised approach to optimise hormonal balance.

Incorporate mindfulness practices: incorporating mindfulness practices such as meditation, prayer, breathwork, deep breathing, or gratitude journaling to improve mental and emotional health and resilience.

Monitor biomarkers: I recommend tracking biomarkers such as sleep quality, heart rate variability, blood glucose levels, and some basic blood markers using wearable devices and other tracking tools. This can help identify areas for improvement and better guide personalised biohacking strategies.

Crucially, focus on your Ikigai - the source of your daily motivation - is crucial in a bio-harmonizing approach and has a big influence over healthy ageing. It is the core of why you want to live long or perform better. There really is no point in living to 180 without a purpose!

Above all, it’s important to acknowledge that biohacking looks different for everyone and there’s no one size fits all, which is why I have adopted a bio-harmonising approach. Follow on instagram @drtam for more biohacking inspiration.

How do you incorporate biohacking into your life – what do you use/keep an eye on/practices you do?

For me, this involves tracking biomarkers such as sleep quality, heart rate variability, blood glucose levels, and hormone levels. I also use Wearable devices such as the Oura ring and continuous glucose monitors intermittently as they can be helpful in a bio-harmonising approach. Other practices I use, depending upon where I am in my cycle are: intermittent fasting, sauna sessions, cold water immersion, IVs, strategic use of meditation and peptides, and supplements.

What are some of the most common misconceptions about biohacking?

Biohacking is only for men: This is not true but women do have unique hormonal and physiological differences that can impact their biohacking practices and outcomes. I encourage the women I work with to familiarise themselves with their monthly cycle and learn to incorporate bio-hacking techniques at the right time and at the right dose. Dr Molly Maloof also emphasises the importance of considering these differences when biohacking for women in her book “The Spark Factor” - highly recommended.

Biohacking is only for athletes or fitness enthusiasts: While biohacking can certainly benefit those who are interested in improving their physical performance, it can also benefit those who are simply looking to improve their overall health and well-being. In fact, I always highlight the importance of biohacking for longevity and anti-ageing.

Biohacking isn’t all about supplements and gadgets: While

supplements and technology can certainly play a role in biohacking, they are not the only aspects to consider.

I often emphasise the importance of diet, sleep, stress management, and social connection in my bio harmonising approach.

Biohacking is dangerous: When done responsibly and with proper guidance, biohacking can be a very safe and effective way to optimise health and performance. However, it is important to approach biohacking with caution and to always consult with a qualified healthcare professional before making any major changes to your diet, lifestyle, or supplement regimen.

What would be your advice to someone who is sceptical about biohacking?

I would say individuals who are sceptical about biohacking should approach the practice with an open mind and consider the potential benefits of optimising their own biology by starting slowly. I have long emphasised the power of data-driven decision-making and encourage individuals to track their progress and use technology to monitor their health and performance and witness the power of implementing indicated changes.

One can start with simple lifestyle changes such as improving diet and exercise routines, and gradually incorporating more advanced biohacking practices as needed. Above all, I stress the importance of listening to one’s own body and paying attention to individual needs and preferences when approaching biohacking.

As a woman, it’s important to consider your unique physiological and hormonal differences when practising biohacking. Working with a qualified healthcare provider who understands these differences can be helpful in developing a personalised approach to biohacking that is effective.

In summary, biohacking can be a valuable tool for optimising health and performance, but it’s essential to approach it with caution, do your research, and work with qualified healthcare professionals. With a data-driven and personalised approach, biohacking can help women (and men too!) improve their overall health, energy, and resilience.

ESSENTIALS

BIO-SYNERGY VITAMIN C®

Boost & Protect

HIGH STRENGTH | DAILY DOSE | VEGAN

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

DIRECTIONS

Take one capsule a day with water.

BIO-SYNERGY VITAMIN D3®

Improved Immune System

HIGH STRENGTH | DAILY DOSE | VEGAN

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

DIRECTIONS

Take one capsule a day with water.

BIO-SYNERGY

IMMUNE BOOST®

Ultimate Immune Booster

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

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

DIRECTIONS

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

Bio-Synergy Whey Hey Elite®

Informed Sports Certified Product

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

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

DIRECTIONS

Add one heaped scoop to 250ml – 300ml of water, milk or your favourite smoothie. Why not mix things up and add it to your baking or cooking. 1000g

PROTEIN SHAKES

BIO-SYNERGY WHEY BETTER®

The UK’s most powerful protein

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

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

2.25kg

DIRECTIONS

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

BIO-SYNERGY WHEY HEY®

The delicious protein powerhouse

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

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

2.25kg

908g

DIRECTIONS

Add one heaped scoop to 250ml - 300ml of water, milk or your favourite smoothie. Why not mix things up and add it to your baking or cooking.

100% natural alleregen free vegan protein

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

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

908g

DIRECTIONS

Add one heaped scoop to 250ml - 300ml of water, milk or your favourite smoothie. Why not mix things up and add it to your baking or cooking.

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

23.4G PROTEIN | 152MG GREEN TEA | 75MG CHROMIUM | 75MG L-CARNITINE

Is it possible to pack on muscle size without getting too bulky? If you’ve ever asked this question, Skinny Protein® is made just for you. It’s low in calories, fat and sugar but crammed full of quality whey, with 23.4g protein in every scoop. Skinny Protein® also helps you control how much you eat during the day. The high protein content and thick consistency give you a satisfyingly full tummy, so you’re less hungry in between meals. To make our Skinny Protein even ‘skinnier’, we added popular dieting ingredients including green tea and chromium to speed up your metabolism and curb your sugar cravings. With just 123 calories per serving, Skinny Protein® is the delicious, low fat way to hit your protein intake and weight loss goals. That’s why it was voted no.1 for weight loss by independent review sites and Your Fitness Magazine.

DIRECTIONS

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

CHOC MINT BANOFFEE

BUTTERSCOTCH CHOC MINT PEANUT

BIO-SYNERGY LEAN & GREEN®

SIZE & STRENGTH

BIO-SYNERGY CREATINE PLUS® STRENGTH

The original muscle performance booster

STRENGTH AND STAMINA | UNIQUE HIGH STRENGTH CAPSULE | PHASE ONE - 100% CREATINE

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

DIRECTIONS

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

BIO-SYNERGY CREATINE PLUS® PHASE 1 & 2

The original muscle performance booster

STRENGTH AND STAMINA | UNIQUE TWO-PHASE PACK

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

DIRECTIONS

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

BIO-SYNERGY BETA PERFORMANCE HMB®

Take your workout and recovery to the max

HIGH STRENGTH FORMULA | TRAIN HARDER | RETAIN MUSCLE

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

DIRECTIONS

On training days take 3 capsules, twice per day, once before your workout and then immediately afterwards with water. On non training days take 3 capsules twice during the day with water. Do not exceed recommended daily dose.

READY TO MAKEITHAPPEN CHECK OUT OUR PERFORMANCE RANGE

SIZE & STRENGTH

BIO-SYNERGY CREATINE MONOHYDRATE®

Perform better, feel stronger, recover faster

HIGH STRENGTH FORMULA | TRAIN HARDER | KEEP THE MUSCLE

Push yourself and your workouts to the next level with the purest, most readily absorbed creatine monohydrate formula available. There’s no question that increased creatine levels delays muscle fatigue, increases energy in your muscle cells and enhances your ability to train harder. It’s been proven repeatedly in scientific studies.

DIRECTIONS

There’s no need for a loading phase. Take 2 capsules per serving and 2-6 capsules per day. For maximum results, take the capsules on an empty stomach, 90 minutes before your workout. 500g

BIO-SYNERGY BCAA 2.1.1 CAPSULES®

High performance amino acids for muscle recovery

1500MG OF BCAAS PER SERVING | 2.1.1 RATIO FOR MAXIMUM REPAIR AND GROWTH

If you’re hitting the weights hard or training at a high intensity, Bio-Synergy BCAA 2.1.1 Capsules fuel your body with the building blocks essential for building strong, healthy muscles. Bio-Synergy BCAA is a premium combination of leucine, isoleucine and valine, in the precise ratio for optimum muscle growth and recovery: 2 leucine, 1 isoleucine and 1 valine. Every serving gives you 1500mg of high performance BCAAs, as well as Vitamin-B6 to boost your body’s metabolism, helping our BCAAs to reach your muscles sooner. That’s why it’s perfect for after your workouts when you need to kick-start your recovery and growth.

DIRECTIONS

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

BIO-SYNERGY

POWER BEET®

For performance and endurance athletes

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

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

DIRECTIONS

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

BIO-SYNERGY OMEGA 369®

Boost Your Concentration

IMPROVES CARDIOVASCULAR FUNCTION & A HEALTHY HEART | IMPROVES FOCUS & BRAIN FUNCTION

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

DIRECTIONS

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

Do You Need to Train to Failure

By Brad Schoenfeld

Few topics in the field of exercise are as controversial as training to failure. Views on the topic tend to be polarizing, with some fitness pros strongly advocating the need to go all-out for optimal muscle adaptations, and others claiming failure training not only isn’t necessary, but in fact may be detrimental to gains.

Who’s right?

Our recent systematic review and meta-analysis provides some answers on the topic, while at the same time raising many more questions. The paper is open access and thus free for all to read, but I think it’s essential to delve beyond the numbers to fully appreciate its practical implications. Here’s the scoop…

What We Did

We searched the current literature to locate all randomized control trial studies that directly compared measures of strength and hypertrophy when carried out to muscle failure versus not to failure. Only human studies with healthy subjects that had a minimum duration of six weeks were considered for inclusion; we excluded studies that

used blood flow restriction resistance training or concurrent training interventions (e.g., combined resistance and aerobic training). We then carried out a random effects meta-analysis that pooled results of all included studies to quantify the effects of failure training on muscular adaptations. A subgroup analysis of training status, body-region, exercise selection and training volume was performed to determine their potential influence on results.

What We Found

A total of 15 studies were identified that met inclusion criteria. A basic meta-analysis of pooled results found no statistical differences between training to failure versus stopping short of failure for both strength and hypertrophy outcomes; the trivial to small observed effect size differences between conditions in both outcomes (-0.09 and 0.22, respectively), suggest that any effects were of little practical meaningfulness.

Subgroup analysis showed a moderating effect of training volume on strength gains, whereby studies that did not equate volume favored non-failure training; the effect size differential was of a moderate magnitude (ES: –0.32). Alternatively, subgroup

analysis found a moderating effect of training status on muscle growth, whereby trained individuals achieved a small hypertrophic benefit (ES = 0.15) from failure training.

What are the Practical Implications of Findings

On a general level, our meta-analysis indicates that training to failure isn’t necessary for maximizing muscular strength or hypertrophy. That said, numerous gaps in the literature preclude our ability to draw strong conclusions on the topic. The following points need to be considered when attempting to translate the research into individual program design:

● The choice doesn’t have to be binary: All failuretraining studies to date have employed designs where one group trains to failure in every set while the other group does not train to failure in every set. This doesn’t necessarily reflect real-world programming. Fact is, you don’t have to take all sets to (or not to) failure. Training to failure on each set ultimately tends to compromise volume load, which in turn may impair hypertrophic adaptations. Moreover, there is some evidence that continually training to failure across multiple sets brings about markers of overtraining, which in turn may negatively impact muscle-building capacity. There are numerous strategies to employ failure training in a program. For example, you can perhaps limit its use to the last set or two of an exercise…perhaps use it selectively on certain exercises (see below)…perhaps reserve its use for higher rep sets (see below)…perhaps periodize its implementation across workouts or training cycles (see below)…the possibilities are almost endless. Thing is, no study has yet endeavored to study these possibilities, so all we have to go on at this point is anecdote and logical rationale.

● If not failure, then what is the appropriate set end point?: Assuming we take the results of the meta-analysis at face value and accept that training to failure isn’t obligatory for optimizing muscular adaptations, the ensuing question would be: “How close to failure do you need to train?” Unfortunately, there isn’t enough evidence to answer the question. Given that a muscle has to be sufficiently challenged to promote adaptation, we can logically make the case that at least some sets would need to be taken relatively close to failure. However, what value would that equate to in the repetitions in reserve (RIR) scale?

An RIR of 1? An RIR of 2? An RIR of 3…or more? And consistent with what was mentioned in the above bullet point, how does this play out across multiple sets of an exercise? At this point, there is considerable room for debate on the topic.

● Does training frequency enter into the equation?: Although controlled evidence is lacking, it logically follows that training to failure increases recovery

time between sessions. Assuming so, it makes sense that those training with higher session frequencies (>3 or 4 sessions per week) may not be able to tolerate as much (or any?) failure training. A case can be made that failure training not only has recovery implications for the targeted muscle groups, but on the neuromuscular system as a whole. At this point no research has endeavored to investigate the need to manage the level of effort based on how often you train.

● Is the need to train to failure load-dependent?: It has been speculated that you must train (closer) to failure when using higher rep schemes, both to recruit and simulate fast twitch fibers. Despite this speculation, there is a paucity of controlled research on the topic. The evidence we currently do have appears to support that higher rep training requires a higher level of effort, but whether all-out failure is obligatory remains somewhat equivocal. It is also important to note that failure in low repetition training is brought about by neuromuscular factors whereas failure in high-rep training is brought about by peripheral factors; are these factors associated with mechanisms that may elicit different hypertrophic responses and, if so, would failure be a modifying variable in the response? And given that higher rep sets involve a higher perception of discomfort, is true “failure” actually reached by most lifters when training

with lighter loads before they simply give up due to the displeasure sensation? These questions require further investigation.

● What about training experience?: Our metaregression showed that failure training was more beneficial in those with resistance training experience compared to novice trainees. However, there are a couple of caveats to this finding. For one, the overall magnitude of effect of was relatively small (ES = 0.15), calling into question the practical meaningfulness of the finding. Moreover, as noted in the exclusion criteria, we excluded a study by Carroll et al. (that employed trained lifters), due to the fact that it had an aerobic training component as part of the design (research indicates that aerobic training can interfere with muscular adaptations, and the degree of interference may be more pronounced in trained lifters). However, whether the aerobic training component actually influenced results remains unclear. Had this study been included, the result favoring failure training for trained lifters would have been nullified. I’d also note that a recently published study was just published showing no benefit to failure training in trained men; the study came out after publication of our paper and thus was not included for analysis, but certainly would have further reduced the observed effect. With all this said, no study to date has investigated failure training in highly trained lifters. It is conceivable that when lifters get

increasingly closer to their genetic ceiling, a greater intensity of effort is required to achieve muscular gains. On the other hand, highly trained lifters also tend to be able to use heavier loads and are able to “dig deeper” to push the limits of failure training. Perhaps this means elite lifters should take fewer sets to failure because of the resultant neuromuscular stress on the body?

● Is age a consideration?: It is fairly well-established that recovery ability tends to decline as people age; all other things being equal, older lifters require more time to recuperate after a resistance training session compared to younger trainees. Given that failure training negatively impacts recovery, perhaps it should be employed more sparingly in this population? Unfortunately, there is scant research to date on the effects of failure training in older individuals, limiting our ability to draw strong conclusions on the topic.

● Does the type of exercise matter?: All exercises are not necessarily created equal when it comes to failure training. For example, taking sets of deadlifts or bent rows to failure can be highly taxing to the neuromuscular system. Alternatively, I’ve never heard anyone say they were crushed from going all-out on cable lateral raises. Single vs multi-joint…free weight vs machine…upper vs lower body…each of these variables concerning exercise selection requires consideration when deciding on the level of effort to expend. Unfortunately, the literature to date has not

endeavored to investigate the complexities of this topic.

Take-Home Conclusions: So where does this leave us from a practical standpoint? As with most applied exercise-related topics, research can only provide general guidelines into application for program design. Hence, here is my evidence-based take on the topic that synthesizes the current research in combination with insights from personal experience.

First, muscular adaptation requires a stimulus that challenges the body beyond its present capacity. In novice lifters, this can be achieved stopping quite a ways away from failure; even cardio is sufficient to cause appreciable muscle growth in this population! As you gain training experience, the need to train closer to failure becomes increasingly more important. Although it’s difficult to provide specifics, I’d say that at least some sets need to be within a rep or so of volitional failure. I’d also speculate that for highly trained lifters (e.g. competitive bodybuilders), there is a need to take some sets to failure to optimize muscle-building. Along these lines, as you get older, failure training should be employed more sparingly to allow for adequate recovery.

Second, when failure training is warranted, it should be applied somewhat conservatively, erring on the side of caution. A good rule-of-thumb is to limit its use to the last set of a given exercise; other sets should employ an RIR of 1 to 3. Moreover, you may need to further limit failure training with higher frequency routines. Periodizing failure training is a viable option, whereby more sets are carried out to failure prior to a peaking phase, potentially followed by a tapering phase. I’d note that numerous research

studies show robust strength and hypertrophic gains when multiple sets are carried out to failure over short-term interventions (~8 to 10 weeks); however, continuing to train in this fashion likely will bring about negative consequences (i.e. overtraining). Thus, alternating periods using very high levels of effort with reduced levels of effort potentially may promote supercompensation of gains without devolving into an overtrained state.

Third, failure training should be prioritized in singlejoint movements. These exercises induce less stress on the neuromuscular system, and thus don’t tax your recuperative abilities as much as multi-joint movements. Alternatively, limit the use of failure training on compound movements, particularly structural exercises using free weights (e.g. squats, bent rows, etc.). Machine-based exercises, in addition to being somewhat less taxing from a neuromuscular standpoint, provide a degree of safety when training to failure if you don’t have a spotter.

Finally and importantly, how all these considerations play out in practice will be specific to individual needs and abilities. Both genetic and lifestyle factors have a major role in program design. Ultimately, continued experimentation is required to optimize individual response over time.

by Brad Schoenfeld PhD, CSCS-D, CSPS-D, NSCA-CPT-D, FNSCA Full Professor in Exercise Science Graduate Program Director: Human Performance and Fitness CUNY Lehman College, Bronx, NY

Eat Right with Jetts

It’s a religion to some and an afterthought for others, but no matter what relationship you have with your food, there is one stark truth. It’s important. Like, really important.

As we enter the dawn of the Training Gym, we need a nutrition strategy that supports both our brand values and fitness philosophy. A strategy that is results and evidence based, and meets our members where they are at.

The question is how to do this at Jetts. A few years ago, we shared that nutrition was one of the core pillars of training gym. However, as you are learning at The Jetts Gathering 2023, we have been on quite a journey to really identify how we need to evolve in order to meet the current trends and member needs. Part of this has been considering exactly what nutrition means for us; afterall we are a 24 hour gym and we need to find solutions which fit within our guardrails.

After much debate, research and collaboration we have decided to move forwards with the Jetts Training Gym Eat Right strategy, which focuses on:

Digital Content

Supplements

Personalised Nutrition

Vending Education

The consumption of digital content is ubiquitous amongst our core demographic, and is only projected to increase over the next 5 years. So in the name of meeting our members where they are at, this is a direct line into their knowledge veins. Creating and distributing nutrition content, along with other related topics, builds brand trust, recognition and authority. To get a taste, make sure you are following and listening to The Personal Best Podcast. Seemingly synonymous with fitness, supplements are another avenue that allow us to impact our members’ nutrition. As we lean in to results based integrated training

and move towards showing the world that we are serious about fitness, partnerships become increasingly more important. We have been hunting for partnerships that help build trust, credibility and brand reputation and I am excited to finally be able to talk about our new partnership with Bio-Synergy.

The UK based company has been a market leader since 1997. Daniel Herman, Founder and CEO of Bio-Synergy, is committed to developing innovative, high quality sports supplements that are produced to the highest standards and taste great. Sustainability and climate change are at the foundation of the company’s decisions aiming to reduce their impact, source locally where possible, recycle and upcycle. Working with groups like NASA (yes you heard me right…National Aeronautics and Space Administration), Commonwealth Games, several sporting groups, UNICEF and many others, a partnership with BioSynergy felt right.

Offering more than just supplements, Bio-Synergy has become a market leader and global expert in personalised nutrition through their DNA and Epigenetics Testing Kits. The Bio-Synergy DNA Test allows you to understand everything about your wellbeing, common health risk, brain health, disease physical traits, personality traits, skin and much more. If you then want to measure how the interventions are affecting your performance, wellbeing and fitness, you can re-test with a Bio-Synergy Epigenetic test which provides you with your biological age, eye age, hearing and memory age, all of which you can improve via the actionable insights that the DNA kit provides. Plus,they have this amazing magazine which encapsulates everything they stand for and believe in, and is a great source of credible information.

To compliment this, it’s important we can provide our members with 24/7 support. Thus, we are doubling down on our vending options in our gyms by committing to a partnership with Fitness Vending. This means diversifying the product offering in machines, simplifying the order process, and of course opening the doors for future product innovation. All of which is what our members are asking for.

We know that our members are looking for brands that align with their own values and beliefs. It is vitally important

It’s one of the most divisive topics discussed in the fitness world: nutrition.

that they see our values flow through into our partnerships and strategy. This is where good profit plays its role. It is easy and tempting to sell just about anything to our members. But they trust us, and we believe we have a responsibility to uphold that trust. This is why we have made some nuanced decisions when it comes to what products our members can access.

We will be avoiding any brands that may have questionable manufacturing standards. We want the best for our members, as I said providing them with sub par and potentially contaminated products does not feed our ‘good profit’ endeavours. We are also paying special attention to the quantity and quality of certain ingredients found in vending products. Any overly stimulated products or products containing un-researched ingredients don’t have a place in our machines or gyms. Member safety and product efficacy will always be paramount within our Eat Right strategy.

The last area of the Eat Right strategy is education for our team. There is a theme emerging from The Jetts Gathering 2023 which is that this is a journey, not a destination. If we are to remain current and at the top of our game, every single person in Jetts needs to invest in themselves. We need to be hungry to be better. Did you know that the rough rule of thumb is to invest between 3% and 10% of your annual income into your own growth and development? There are so many ways that you can do this, from podcasts and audio books, through to more structured education such as Precision Nutrition and Bio-Synergy’s DNA Analysis Training through the Jetts Training Academy. Education and training has and will continue to be a big part of our future with many of our new partnerships also providing professional development opportunities for our team.

Nutrition will always be the toughest part of our members’

fitness journey, but we now have a foundation to build on. So, as industry leaders and fitness experts, let’s bind together and make this strategy come to life. Let’s become obsessed with our member’s nutrition and really help them get the results they want.

Bart Walsh

Jetts Training Gym Head Coach

SIZE & STRENGTH

BIO-SYNERGY JOINT FORMULA®

Healthy joints and bones for athletes

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

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

DIRECTIONS

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

BIO-SYNERGY THERMOGEN®

The 100% natural metabolism booster

REDUCE BODY FAT | 100% NATURAL | BUZZ-FREE STIMULANT | YERBA MATE

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

DIRECTIONS

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

BIO-SYNERGY L-ARGININE®

For a boost in stamina and power

1000MG HIGH STRENGTH | SCIENTIFICALLY PROVEN |

CONVENIENT CAPSULES

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

DIRECTIONS

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

SIZE & STRENGTH

BIO-SYNERGY GLUTAMINE®

Better muscle recovery for more growth

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

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

DIRECTIONS

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

BIO-SYNERGY

KRE-ALKALYN®

Perform better, feel stronger, recover faster

HIGH STRENGTH FORMULA | TRAIN HARDER | KEEP THE MUSCLE

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

DIRECTIONS

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

BIO-SYNERGY BCAA POWDER®

Highest performance 2.1.1 pre-workout powder

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

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

DIRECTIONS

Bio-Synergy BCAA powder is a great pre, post or intra workout supplement. But we feel it’s most beneficial before a workout to help maxmise your training.

BIO-SYNERGY BCAA POWDER® CAFFEINE FREE

Highest performance 2.1.1 pre-workout powder

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

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

DIRECTIONS

Bio-Synergy BCAA powder is a great pre, post or intra workout supplement. But we feel it’s most beneficial before a workout to help maxmise your training. 360g

Roasted JAZZ apples and cauliflower salad

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

Ingredients:

1 cauliflower – cut into florets.

1/2 cup of peas.

1 large carrot – roughly chopped.

1 large JAZZTM apple – chopped.

1 red onion – chopped.

2 tbsp of olive oil.

Salt and pepper – to taste.

Parsley – chopped.

Method:

1tsp of paprika.

1tsp of ground cumin.

1tsp garlic powder.

2tbsp of tahini.

1 lemon – juiced.

1tbsp of olive oil.

3 to 4 tbsp of water

1. In a baking sheet add JAZZTM apples, cauliflower, carrots, onions, peas, olive oil, salt, pepper, cumin and paprika. Mix well then place into the oven and roast for about 45 minutes to hour at 160oC until golden and crispy.

2. For the dressing, in a bowl add in tahini, lemon juice, salt, pepper, garlic powder and water. Mix well until combined.

3. Once JAZZTM apples and veggies are done, add into a serving dish, drizzle over with your tahini dressing and enjoy.

Relaunch of NPA FITNESS

The Natural Physique Association was founded in 2004 by Michael Phillips, and is the longest running natural bodybuilding federation in the UK. NPA offers lifelong natural athletes an exciting platform on which to showcase their work and compete on a level playing field. NPA utilizes polygraph and urine sample testing to ensure the sport is clean.

NPA has recently been taken over by 3 x British NPA Figure Champion Julia Hubbard- Julia is a Pro Competitor with 7 worldwide federations and has competed 68 times over 10 years across 10 countries and is bringing her experience to help develop the NPA to the next level.

This year we have 3 competitions

27th August East Coast Fitness Festival, Skegness Cricket Ground. This is an outdoor family event, incorporating lots of Sports and fun activites in aid

of the Air Ambulance. This event will be the very first Pro Qualifier, with overall open mens and womens champions earning pro status!

10th Sept Novice Championships, Penistone Theater –Open to athletes with less than 2 seasons competing who haven’t competed at a British champs/ international level.

1st October Open British Championships, HMV Coventry- Super Pro Qualifier- This is our biggest event of the year, our open championships is a super pro qualifier, with every Open class winner earning a pro card (subject to Ts & Cs)

2023 is bringing a number of changes to the NPA, whilst still maintaining its lifetime natural status, the updates are designed to offer our competitors a more exciting opportunity to compete!

NPA Pro Athletes

This year NPA is launching its own pro card and pro competitions will commence in 2024. With 2 Pro qualifying events this year, the first opportunity to be the historic first ever NPA Pros will be at the East Coast Fitness Festival in Skegness 27th August. The open overall Male and Female Champions will earn Pro Status. The British Championships 1st October will see Each Open category winner earn Pro Status (subject to t’s&c’s)

International Competition

NPA are currently working on affiliations for overseas competitions for 2024 offering NPA competitors an opportunity to represent the country internationally.

Open British Championships

The 2023 British championships will be an open event, no qualifiers, so open to all lifetime natural competitors. Former British Champions will have free entry to defend or retake their former titles!

New Divisions

Whilst maintaining the core categories of Bodybuilding and Figure classes, 2023 sees the launch of NPA Bikini and Mens Physique, this will be the first year the NPA introduces these classes and are excited to see these classes develop. There will be junior and masters categories on offer too.

Crossovers

Athletes will have the option to cross over within their division from open / weight categories to junior / novices / masters where applicable. Crossovers are allowed so that athletes have the option to compete in their age /novice category but also have the option to enter open class in order to have the option to compete for a pro card as well.

(full rules can be obtained on our website www. npabodybuilding.com or via our facebook group or emailing us at NPAbodybuilding@gmail.com

Online entry is open now!

NPA & Bio-Synergy the perfect partnership

Since ’97 we have been dedicated to creating science backed, innovative and Informed Sport tested products suitable for athletes, so we were delighted when Julia approached us to partner with NPA as we felt that there was natural synergy with our brands and look forward to working with Julia and all the athletes taking part.

WELLBEING

BIO-SYNERGY BODY PERFECT®

The weight loss award-winner

AWARD-WINNING WEIGHT LOSS CAPSULES | GREEN TEA | CAFFEINE

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

DIRECTIONS

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

BIO-SYNERGY CLA 500 - FAT BURNER TABLETS®

Keep the muscle, lose the fat.

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

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

DIRECTIONS

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

BIO-SYNERGY BODY PERFECT COLON DETOX®

Feel better, look slimmer

REMOVE TOXINS | INCREASE ENERGY | LOSE WEIGHT | NATURAL INGREDIENTS

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

DIRECTIONS

Take 2 capsules three times a day before meals with a glass of water. Maximum daily dosage is 6 capsules. x60

BIO-SYNERGY XPEL H2O®

Get ripped and ready for the stage

100% NATURAL | HIGH STRENGTH CAPSULES | POWERFUL WATER EXTRACTION

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

DIRECTIONS

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

Smart

Vending Machine

VENDING MACHINE

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

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

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

WELLBEING

BIO-SYNERGY BODY PERFECT CAFFEINE®

Perk up your performance and focus

HIGH STRENGTH FORMULA | INCREASES STAMINA | DELAYS FATIGUE | ANTIOXIDANTS

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

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

BIO-SYNERGY GREEN TEA & GREEN COFFEE®

The natural way to boost metabolism and energy

LOSE WEIGHT | GREEN TEA EXTRACT | GREEN COFFEE | ANTIOXIDANTS

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

DIRECTIONS

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

BIO-SYNERGY BEAUTY FROM WITHIN® GUMMIES

For Hair Skin & Nails

CONTAINS VITAMIN C | VITAMIN E | VITAMIN B12

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

DIRECTIONS

For best results, simply enjoy two gummies every day.

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

CONTAINS CHROMIUM | APPLE CIDER VINEGAR | VITAMIN C

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

DIRECTIONS

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

DNA & EPIGENETICS

BIO-SYNERGY DNA TESTING KIT®

Unlock Your Potential

300+ HEALTH REPORTS FROM 1,000 ANALYSED GENETIC MARKERS

300+ health reports from 1,000 analysed genetic markers. Free Workout and Meal Planner aligned to your DNA. 4 dynamic health objectives to help you achieve your goals. All in a unique mobile app. So what are you waiting for, unlock your potential.

BIO-SYNERGY EPIGENETICS TESTING KIT®

Unlock Your Potential

DISCOVER YOUR TRUE BIOLOGICAL AGE AND LEARN HOW TO REVERSE IT

Discover your true biological age and learn how to reverse it. Unlock the secrets to a healthier & fitter you. Track your genetic health.

BIO-SYNERGY DNA & EPIGENETICS TESTING KIT®

Unlock Your Potential

2 TESTS | DNA -300+ HEALTH REPORTS FROM 1,000 ANALYSED

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

43-year-old Hari Budha Magar has stood victorious atop the world’s tallest mountain as the first ever double above the knee amputee to scale Everest.

Through his climb, Hari aims to change perceptions on disability and inspire people to climb their own ‘mountains’ no matter the adversity that stands in their way.

Having grown up in the Nepalese mountains before serving 15 years as a Corporal with the Ghurkha Regiment of the British Army, scaling Everest was a boyhood dream for Hari.

Devastatingly an IED in Afghanistan took both his legs in 2010 - an event he thought would shatter his lifelong dream.

Thirteen years later, having overturned a law banning disabled climbers from the mountain, Hari has achieved what many thought impossible, proving disability is no barrier to reaching the 8,849 metre peak.

Hari summitted at around 3pm on May 19th.

Hari’s climb was made possible by a world class team of Nepalese climbers, led by Expedition Leader Krish Thapa, of HST Adventures, who served at the SAS’s Mountain Troop Leader during a 24-year British Forces career that

INTERVIEW

Hari Budha Magar Conquers Everest

World’s first double above knee amputee Everest climb a success

started like Hari as a Gurkha before 18 years in the SAS. At the top, Hari shouted “We did it!”, a reference to, and in recognition of, the team effort that it possible.

Over a satellite phone call, made possible by NSSL Global, to his team, he added; “That was tough. Harder than I could have ever imagined. We just had to carry on and push for the top, no matter how much it hurt or how long it took.

After the climb, Hari reflected on his journey, saying: “We created history, a first of its kind!

“The first double above knee amputee to summit Mt. Everest, the tallest mountain in the world at 15:10 hours on 19th May 2023.

“It took 25 hours climbing from camp 4 to the summit and then back to camp 4. We started 21:50 and arrived back 23:00 next day.

“The journey wasn’t easy, we had to make some tough decisions along the way, but we made it.

“The climb didn’t go entirely to plan as weather conditions. We were supposed to put Camp 5 at Balcony, but we didn’t because the weather made it too dangerous.

“The first summit push climb from Camp 4 was horrible. It was so bad that when we returned from the Balcony, one team member suggested that we finish, and go down.

“However, during the climb I saw the most amazing resilience and bravery in our team who refused to give up and carry on with me for the summit. Two of them had never gone up that high, but they believed we could.

“As we went back up to the summit, we had to go so slow and hunker down at times and wait for weather to improve. This meant oxygen supplies ran low and some people had to turn back for their and teams’ overall safety.

“I also wanted to give up at least 3 times when half of team had gone. The Sherpas, which included my brother, reassured me we could make it and the oxygen will last but even they could not predict how long conditions would delay and supplies would run low.

“As a team we pushed hard and five us made it to the summit. My brother, Nanda Bahadur Budha Magar, Mingma Sharpa, Pasang Sherpa, Jit Bahadur Tamang and I did it!

“I wish I had authority give them some medals! They are truly heroic and inspirational.

“We reached the Summit of the world and hopefully have created a legacy around perceptions on disability and inspiring others to climb their own mountains that will have impacts much greater than the accomplishment itself.

“But then we had to get back down with little oxygen, very late in the day for an Everest summit with an ice storm coming in.

“Two Sherpa’s were nearly finished their oxygen at Hillary Step on way down, so they left the me and last other team members to rightly preserve their lives. My oxygen was about to finish on South Summit, I was never scared my life that before even when I was injured and crashed my car.

“Once my oxygen finished, one Sherpa gave me his oxygen and went back down. Now, it was just my brother and I, with very little oxygen enough for 30-45 minutes but we had to go long way down. We looked for some of the oxygen bottles left on mountain, but they were all empty.

“I told my brother who was with me to go, I just went down on my bum down all the way to wall of Camp 4. We had no radios, but we had satphone, so able to call base camp and relay messages to camp 4. Finally, a sherpa from camp 4 came up with oxygen and hot water and met us below the balcony and saved us! Later two other Sherpas come for assistance and took us to Camp 4.

“The immediate danger then passed. Over the coming two days the team and I went down to camp 3, then 2 and back to base camp.

“This experience has really hit home for me that if we are passionate, disciplined, work hard and believe in ourselves, nothing can stop us from achieving our dream. We proved that nothing is impossible.”

Hari and his climb team summitted Everest 70 years after Edmund Hillary and sherpa Tenzing Norgay became the first people to stand atop the world’s highest peak in May 1953.

“I first planned this expedition back in 2018, but it feels a little more special to celebrate the 70th anniversary of Everest’s first summit, with another world first,” says Hari. “My big goals where simply to change perceptions on disability and to inspire other people to climb their own mountains. No matter how big your dreams, no matter how challenging your disability, with the right mindset anything is possible.

“This amazing achievement wouldn’t be possible without my team; Krishna Thapa, my expedition leader and his amazing HST Adventures climb team; my family; my friends; my Nepalese, Gurkha, Military, UK and Canterbury communities; my sponsors and supporters around the world! Thank you from my bottom of my heart for your help, love and support which was overwhelming and second to none.

“The mission doesn’t end here, it’s just beginning. I said from the beginning there were three summits; raising the funds to make the climb possible, climbing Everest and the last which I will never finish.

“This next mission is to continuously make awareness of disability and change perception on persons with disability but also inspiring and empowering persons with disability. This will be my lifelong mission. This mission will end for me with my last breath but is never ending!

“I believe that one person can change the world with help of others. I will do everything I can to make the world a slightly better place.”

Hari’s climb leader, Krish Thapa, added; “It was great to seeing Hari’s progress over the that has shown how things can be done through example and commitment. Everything is possible once we concur our mindset.”

Hari is urging supporters from around the world to dig deep as he raises money for five veteran charities including Team Forces, the Gurkha Welfare Trust, Pilgrim Bandits, Blesma, and On Course Foundation, with the aim of raising over £884,900, the height of Everest plus two zeros.

To support Hari’s Everest appeal, visit https://www.crowdfunder.co.uk/p/harieverestappeal

To make this climb happen, Hari has been supported by over 30 organisations including Team Forces, Barratt Developments, Branding Science Group, Ottobock, Therabody, the Oriental Club and over 600 individuals. Support for which he is immensely grateful and without which the attempt would not have happened, and the chance to inspire others and change perceptions.

Full details of the major supporters can be found at www.haribudhamagar.com

Support Hari’s climb at Instagram at @Hari_Budha_Magar

Listen to our interview with Hari here.

Unleash the Athlete Within You: Developing an Elite Mindset to Elevate Your Running Performance!

Running, the most accessible and popular sport in the world! You don’t even need trainers to do it. From beginners to seasoned athletes! If you’ve ever marveled at the incredible feats of elite runners and wondered how they achieve such remarkable performances, then this article is for you. The key to unlocking your full running potential isn’t in the type of trainers you buy or the Garmin watch on your wrist. It lies in developing an elite mindset. Yes, you read that right - anyone can cultivate this mindset to take their running game to the next level! In this post, we’ll explore the secrets of an elite mindset and provide actionable tips to help you unleash the athlete within.

Coaching Multiple GB and international athletes including IAU 50k World Championships Silver medalist and Team GB marathoner Helen Davies, I know only too well how the mind can ruin even the most robust training plans.

So why can’t we all have an unbeatable elite mindset to carry into our events and daily life? Well, we can.

1. Embrace Positive Self-Talk: Believe in Your Abilities

Elite runners possess unwavering self-belief, and you can too! Banish self-doubt by replacing negative thoughts and language with positive refocus. Whether it’s during training or a race, remind yourself that you are capable and prepared for the challenge ahead. Embrace the power of “I can” instead of “I can’t.”. We try to reduce using words and phrases like “I think”, “Probably” “Maybe” for more positive and assertive words. This builds accountability for your own actions. You are in charge of your destiny.

Actionable Tip: Create a list of positive affirmations related to your running goals and repeat them daily, especially before workouts or races. Watch your confidence soar as you internalise these empowering thoughts.

2. Set Purposeful Goals: The Roadmap to Success

Elite athletes don’t just aimlessly run; they set clear and purposeful goals with their coach. Define your short-term and long-term objectives, making them

specific, measurable, achievable, relevant, and time-bound (SMART). Having a roadmap gives your training direction and keeps you focused on what truly matters. Our Viking Vitality clients have their own Roadmap for their entire journey with us. Its a dynamic document but its the bible. We review and re attack each hurdle. As coaches we know the importance of process goals and not just outcome goals.

Actionable Tip: Break down your bigger running goals into smaller milestones. Celebrate each achievement, as they serve as stepping stones toward your ultimate aspirations.

3. Embrace Resilience: Bouncing Back Stronger

Running, like life, has its ups and downs. Cultivate resilience by viewing setbacks as opportunities to learn and grow. Embrace challenges as part of the journey and let them fuel your determination to persevere. An elite mindset acknowledges that setbacks are temporary roadblocks, not dead-ends. We say “Progress, not perfection”.

Actionable Tip: Keep a running journal to reflect on your progress and experiences. Use it to identify patterns, lessons, and areas for improvement, reinforcing your resilience.

4. Visualisation: Picture Your Success

Visualisation is a powerful tool used by elite athletes to enhance performance. Before a race or training session, take a moment to visualise yourself running effortlessly, crossing the finish line with a smile, and achieving your goals. Mental imagery primes your mind and body for success. Whilst by itself this isnt enough, this strategy can be extremely powerful if truly felt deep down.

Actionable Tip: Find a quiet space, close your eyes, and vividly picture yourself achieving your running objectives. Engage all your senses, focusing on the sights, sounds, and emotions of your triumphant moments.

You now possess the key to unlock your full potential. The question is will you take action or remain where you are? A huge misconception is that an elite mindset is complicated or out of reach. The truth is, an elite mindset is doing the simple things over and over again, when everyone else gives up or gets distracted! Embrace positive self-talk, set purposeful goals, cultivate resilience, and harness the power of visualisation. With these actionable tips, you’ll take your running performance to the next level and beyond.

Remember, it’s not just about physical progress; your mental game is equally crucial in unleashing the athlete within you. By believing in yourself, maintaining focus, and bouncing back from challenges, you’re well on your way to becoming an elite runner. Lets not forget the unlimited improvements the above will have on your daily life too.

So, lace up your shoes, embrace your newfound mindset, and take those strides toward greatness. The road ahead is paved with opportunities to surpass your limits and achieve running excellence!

by Kieran Leggett

Athletic Director at Viking Vitality

RECIPES

Spiced duck, pickled cherry, olive & watercress salad

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

Ingredients:

4 Duck Breasts

3 tsp Sumac

1 tsp Brown Sugar

1/2 tsp Salt

100g Macadamias, roasted at 160C for 20 minutes

200g Watercress

100g Olives, pitted and halved

1/2 Cucumber, julienne

Method:

Pickled Cherries:

300g Fresh Cherries, pitted

450ml White Wine Vinegar

50g Caster Sugar

2 Star Anise

1 Cinnamon Stick

2 Bay Leaves

Cherry Vinaigrette:

4 tbsp Cherry Juice (from a carton is fine)

2 tbsp Pomegranate Molasses

4 tbsp Extra Virgin Olive Oil

Salt & Cracked Black Pepper to season

Serves: 4 - Prep Time: 45mins - Cooking Time: 20mins

1. Begin the day before you wish to eat by dry brining the duck. Mix the sumac, sugar and salt in a bowl and rub over the duck flesh, leaving the skin. Turn, skin side up and refrigerate uncovered for 12 hours.

2. For the cherries, bring everything apart from the cherries to a simmer in a small pan. Pour over the cherries in a sterile jar and leave to pickle for at least 12 hours, although they will keep for 2 weeks in the fridge.

3. The day you wish to eat, add all the dressing ingredients to a jar and shake to combine.

4. Preheat the oven 200C. Pat the duck skin dry and score with a sharp knife, taking care not to penetrate the flesh. Lay, skin side down, in a cold pan and set the heat to medium. Cook for 4-6 minutes, or until the fat has rendered and the skin is crisp.

5. Transfer the entire pan to the oven and cook for 4-5 minutes for rare. Remove and allow to rest for 15-20 minutes.

6. To assemble the salad, mix the watercress, cucumber, macadamias and olives in a bowl and drizzle over 2-3 tbsp of dressing. Slice the duck and arrange on top, with some pickled cherries and extra dressing on the side.

Mission Performance

NASA’s ambitious plans for space exploration entail a return to the Moon and establishing a lunar surface habitat and an orbital outpost. This lunar station, “Gateway”, will serve as a crucial launching point for expeditions to more distant destinations within our solar system, including missions to Mars. However, the success of these ventures hinges on the effective management of health and performance risks associated with the unique hazards of spaceflight. To this end, NASA’s Human Research Program has identified over 30 human health risks that are linked to the challenges posed by space exploration, such as space radiation, altered gravity fields, isolation and confinement, closed environments, and the distance from Earth.

The primary goal of the Human Research Program is to develop tools and technologies that can adequately mitigate, control, or accept these risks. Among these risks, those categorized as “red” have been accorded the highest priority based on their likelihood of occurrence and the severity of their impact on human health, mission performance, and long-term quality of life. The “red” risks include health effects related to space radiation, such as cancer, cardiovascular disease, and cognitive decrements; Spaceflight-Associated Neuro-ocular Syndrome (SANS); behavioral health and performance decrements; and inadequate food and nutrition.

Spaceflight is a perilous and demanding undertaking that presents unique hazards and technical complexities. Safeguarding the well-being of the crew, both physically and mentally, is of paramount importance to ensure the success of missions. As exploration endeavors extend to greater distances within our solar system and for longer durations, these challenges grow significantly. To gain a comprehensive understanding of risk profiles for individual astronauts, it is essential to evaluate the hazards and risks in the context of the space exposome. The space exposome refers to the total sum of an astronaut’s spaceflight and lifetime exposures, taking into account how these exposures

In conclusion, NASA’s plans for space exploration hold great promise for humanity’s quest to reach new frontiers. However, the success of these missions hinges on adequately addressing the health and performance risks associated with spaceflight. By identifying and prioritizing the “red” risks, such as space radiation health effects, SANS, behavioral health and performance decrements, and nutrition challenges, NASA’s Human Research Program aims to develop effective strategies to safeguard astronaut health during extended exploratory missions. Understanding these risks within the context of the space exposome is essential for comprehensively assessing crew health and safety in the challenging

interact with their genetics and ultimately determine the overall impact on the body.

The major health hazards encountered in space include increased exposure to damaging radiation, altered gravity fields, prolonged periods of isolation and confinement, a closed living environment that may harbor potential risks, and the stress associated with being far away from Earth. Each of these threats poses distinct physiological and performance risks to the crew, which must be thoroughly characterized and effectively mitigated.

It is crucial to recognize that crew members experience the nature of these stressors as they interact in complex ways, influencing human physiology and performance collectively. This concept of the “space exposome” provides a unified framework to understand the interplay of all environmental impacts on the human body. When combined with individual genetic factors, the space exposome determines the outcomes of space travel on the human system.

environment of space. Through continued research and collaboration, the scientific community can contribute significantly to the advancement of knowledge and technologies in support of human space exploration endeavors.

By Katherine M. Rahill, Ph.D. Senior Scientist Human Factors Behavioral Performance

Element

Human Research Program Johnson Space Center | Houston, TX

NASA

The Challenges of Extraterrestrial Living

Join NASA, Bio-Synergy, and The Data Lab to discuss the challenges of extraterrestrial living

Life after Sport

Transitioning into work life from being a busy bee, or in my case an elite athlete and how you can maintain fitness while doing this; I’ve done about 3 sessions since then… so you can kind of guess where this is going.

About 9 months ago I was hurtling myself down a very icy, very cold bobsleigh track and making British history while doing it, however my life looks a lot less than historical right now and I guess the reality slap of retiring out of sport or at least transitioning intao a new area in life, comes with it’s obvious challenges.

The first one is something we ALL relate to. Just finding the time.

I’ve always worked while training, most of my career for as many years as I can remember, because being a self -funded athlete and I guess ‘non-professional’ I had to find a way to sustain my financial demands, while being on season for 4-5 months out of the year with very little additional help or way of sponsorship and funding.

Having finished sport, on the biggest stage of the world, I found myself in an extremely fortunate position of being offered a job within a very high profiled organisation doing something that was completely new to me.

Going from voluntary sector work, mentoring young people, being here, there, and everywhere; a different school, talking to different people every day for weeks on end, sometimes in 2 or 3 different places in the day, travelling hundreds of

miles a day to ‘WFH’ (working from home) in front of a screen, for 8 hours a day was a transition.

A very welcomed one in the beginning, because when you overly busy yourself, you can often find that you need time to pause.

Being an athlete or someone always on the go, always training, always moving and fitting things in can be a breath of fresh air. Adhering to a real stable structure of having something to do between the hours of 9-5 and then using the remaining time as you wish, was something that I personally welcomed at the time, just to give me some stability and bring me back into some routine.

It also meant that I was stationary for long periods of time. Being in the back of a bobsleigh you experience 5-6 G forces on your spine down even the nicest of tracks, which is a lot of compression on your back. Yet, nothing beats the compression of sitting in front of a computer desk for 8 hours of the day.

I found the immobility and the change of mobility in my body, just incredible and not in a positive way. This was just because I wasn’t having that time to move around as much and I wasn’t taking breaks (as I should have been) and creating those real healthy working habits. It meant that my body being so dormant for such periods of time was detrimental to not only my physical but my mental wellbeing.

Initially I was still able to train for a sustained period, even with my new work-life balance, so I decided to take up more of one of my passions in coaching and started my

My body adapts to anything very quickly, with means I must always keep her guessing just so she can give me maximum output.

I also keep fit by being consistent.

This has been a real faux par in the recent months, because as mentioned, it has been quite hard to find the time, when you’re devoting 40hrs of your week working, and then 16hrs of that coaching, there weren’t many additional hours left to put some consistent work in. You could be waking up at 5am and getting that workout done, I just know I’m not going to do that which means I have to find other ways to get training in and keep it a constant appearance in my schedule.

Consistency over quality.

Set a plan.

own athletic group, which had been put on hold for 2 years because of my demands elsewhere in my life.

Coaching was very welcomed surprise because it allowed me to add in time where I would train also and inspired me to keep that going.

In the start of summer, I trained consistently and well but got to a place where my body didn’t really appreciate what I was doing, after coming straight from an Olympic Games to pretty much continuing training, just really enforced that I needed to have a break as I suffered a minor injury that took me away from training for 2 months.

This followed by a holiday and developing covid off the plane meant that for at least an additional 5 weeks of doing absolutely nothing I was now in an enforced break and realised that was probably going to have to get back on this horse at some point.

So how do I keep fit?

Keeping fit has been a lifestyle for me, for as long as I could remember, but it was always purposeful and intentional. Having no real absolute performance goals to work towards meant that had to strategically change my mindset towards the idea of working out, but it also meant that it opened the doors to other things.

Reset goals.

I started focusing on the things that I wanted to do and challenge myself in.

Taking up a new skill was one of them. I started a new skill in the summer and tried a new event to challenge my body in different ways because it really responds to versatility and variability, especially having trained for 20 years. Knowing what your body needs, likes, and then wants is key to setting appropriate goals for it.

I know there are certain days and times that I can train. I set those days and times as my training slots and I try my best to absolutely stick to them. Of course, life just gets in the way however knowing I have the plan there, gives me structure and it provides intention to go and do what has been set, in some way.

Bearing in mind, I’m not working out as much as I did before, which means my appetite is nowhere near as high as it was doing bobsleigh when I was burning 2500-3000 calories a day, moving sleds, lifting weights, in high altitude conditions. It means that now I’m not really burning much of anything and sometimes then just having one meal a day which isn’t totally healthy for my wellbeing.

I also keep fit by making meals a priority in my life. Making sure my breakfast routine is there, my lunch routine is there and a snack before coaching or working out before having dinner when I get home allows me to keep up the nutritional element to my training.

The number one thing I do in managing to keep fit is really in my mind. I adapted my mindset to chill out, to not overthink or stress out over this process.

Your fitness goals, your workout goals, your performance goals, anything to do with you having a healthy, body, mind, soul etc is all very personal. It is greatly determined by how you want to be. For me that means not over analysing it, not overthinking it and doing exactly what I want, when I want, within structured reason.

Because if I leave myself, do it completely open and free, with no plan, goal, or commitment, nothing will ever get done. Set

By Montell Douglas OLY

History Maker: First British Female Summer Winter Olympian

JAZZ Apple & Sweet Potato Smoothie Bowl

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

Ingredients:

2 JAZZTM Apples (one for the blender and one for serving)

Half a medium-sized sweet potato (steamed and then frozen)

Half a cup of frozen raspberries

1 avocado

Half a cup of oats

50ml water (or more for a runnier consistency)

Fresh berries, nuts

Method:

1. Place all of the ingredients into the blender and blitz until smooth and creamy.

2. For a runnier consistency, just add extra water or even a milk of your choice.

3. Pour into the bowl and then decorate with small JAZZTM apple cubes, fresh berries and nuts of your choice

Be Inspired Meet Some Of #Teambiosynergy

Bio-Synergy Ambassadors are from a wide range of backgrounds including; Paralympians, fitness models, martial artists, footballers and triathletes to name but a few.

What makes them all inspirational is that they have overcome adversity and often juggle busy work and home lives, yet continue to compete at a high level.

Over the coming issues we will introduce you to all the members of #TEAMBIOSYNERGY, but if you cant wait to find out more then head over to our ambassador section on our website bio-synergy.uk

If you think you have what it takes to join the team, we would love to hear from you.

Email - makeithappen@bio-synergy.co.uk

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

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

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

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

WE NEVER COMPROMISE ON QUALITY