TOTAL NRG Bio-Synergy’s latest sports magazine. Filled with the latest news in Health, Fitness and Nutrition. Exclusive articles and the full product range inside and much, much more.
STRONG IS SEXY WITH ENGLAND’S STRONGEST WOMAN
OLYMPIC MINDSET
FROM PROTEIN PRINCESS & MY RELATIONSHIP WITH FOOD
WITH OLYMPIANS JASON KENNY AND LAURA TROTT
®
2016 (U63KG)
DELICIOUS RECIPES
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£2.50
BIKINI FIT AT 50 STORY OF HOW TO BE IN THE BEST SHAPE OF YOUR LIFE AT 52
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ÂŽ It is with great excitement that we present the 20th anniversary edition of Bio-Synergy Total NRG.
to innovation or our desire to provide you with thought provoking and helpful articles and advice.
As you would expect from BioSynergy 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
As sports nutrition experts, you can rely on us for all your nutrition needs.
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.
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
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. Over the last 20 years we have dedicated ourselves to putting you the customer first, whether that be the quality of our products, our commitment If you want to get touch email makeithappen@Bio-Synergy.co.uk or call - 0044 207 569 2528
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PROTEIN FOR VEGETARIAN ATHLETES Written by Louise Sinniah-Burr – Nutritionist and Bio-Synergy ambassador
The biggest nutrition challenge to vegetarian athletes and/or those committed to training is getting all 9 essential amino acids (amino acids cannot be created by the body and are derived from meat, poultry, fish and dairy). As amino acids , and especially essential amino acids - are the ‘building blocks’ of protein they are critical to the body’s processes for protein synthesis i.e. muscle recovery and repair and other key functions such as brain function. Given athletes place extra physical stresses on their bodies, a deficiency in these will compromise optimum performance. Although some proteins are available in greens think broccoli, kale and leafy greens, even the most avid vegetarian will not enough to meet the body’s needs. However, by combining and/or adding higher vegetarian protein sources into the diet, the increased breadth of amino acid intake (at least of the non-essentials and some of the essentials) will help with improved performance.
Here are my top 5 recommended sources of protein for vegetarians: 1. Eggs. In the absence of meat, eggs are the highest biological value vegetarian food source - high biological value foods are those that the body absorbs a large amount of available protein from and can use for synthesis – and provide 7-8g of protein per egg. Having whole eggs - including the nutritious 2-3 yolks a day - is fine if your cholesterol levels are active and healthy. However liquid egg whites are also a great addition given their versatility i.e. they can be used to make pancakes, with oats, frittatas’ etc. Additionally, eggs are a convenient, portable protein source - think boiled eggs - they are also available in liquid and powder form. There are also egg white based protein powders on the market such as the Bio-Synergy paleo protein powder.
2. Dairy. Quark and cottage cheese are easily digestible (forgot your post workout whey shake) and are an excellent low calorie protein source packing 10-12g of protein per 100g. I would recommend avoiding lower fat versions as they usually contain additional, less nutritionally beneficial ingredients to compensate. Also, these are lower fat cheeses to start with. Another great product is, unflavoured Greek yoghurt.
This product contains 10g of protein per 100g and its thick and creamy texture means its great on its own, or in a topping or dip..
3. Pulses, grains and seeds. Oats, quinoa, hemp and chia seeds provide protein 14-17g of protein per 100g.. Peas, chickpeas and black beans are also worthy contenders, with seeds -such as sunflower, linseed and pumpkin - also providing a convenient protein boost (not to mention a whole lot of good fats).. In addition, pulses, grains and seeds are a great source of slow burning energy due to their high fibre content. Soy based products such as tofu, tempeh and edamame beans (soy beans in their unprocessed form) beans are high in protein but many studies how these to negatively impact estrogen levels, and subsequently muscle growth and recovery. For this reason vegetarian athletes should consume these in moderation. The same applies to the growing number of meat alternative/replacement products on the market. These are typically highly processed, full of additives, flavourings, stabilisers etc and again I wouldn’t recommend vegetarian athletes rely on these types of products.
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I am a big fan of athletes supplementing their diets with good quality protein powder for assisting the body with refuelling and recovering at critical times... A good quality, high protein whey or whey isolate is fast digesting and post workout helps the body refuel. At the very least a decent whey powder is a great value, convenient protein source. Taking branched chain amino acids (BCAAs) intra training and/or during the day are great for sustained energy and maintaining muscle. These can be purchased in powdered form, and mixed with liquid, or in capsule form and are a great training supplement for any athlete, vegetarian or not.
in line with growing fitness and weight loss industries e.g.: protein breads, bagels, cereals, bars, crisps, nut butters etc. My general advice is to eat whole foods where possible and save these convenience foods for when you are caught unprepared or as a treat. Particularly where the ingredients on the packet are extensive and/or unrecognisable; essentially a processed food meaning the promised biological value may in fact be compromised. For more information on Bio-Synergy’s award winning range of protein products including Whey Better, Paleo Diet Protein and Vegan Protein visit www.bio-synergy.uk
5. Nuts and nut butter. Almonds, cashews, brazil nuts, pecans etc not only make a great snack but are also an easy way to get extra protein and good fats in your diet. Nut butters without added salt, sugars and oils are another great option. However, for athletes that need to monitor their weight be aware that nuts are a very calorie dense source of energy. Over the last few years there has been a noticeable increase in readily available ‘protein’ fortified foods
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4. Protein powders & BCAAs.
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ZERO RAW CALORIE 100% ZERO SUGAR 100% NATURAL 100% TASTE VEGAN
® is made from the finest Skinny& Bellini Lean Green® combines the power UK spring rich water and natural flavours of several protein sources into one containing zero sugar,formula zero calories smooth, great-tasting that is and is fortified with and a unique amazingly versatile tastesblend greatoftoo! vitamins andraw, minerals proven to curb The unique, plant-based protein sugar cravings and improve energy has a complete amino acid profile, levels and wellbeing. the award necessary for energy Part and of wellbeing. winning Skinny range, which Free from soya Water and hemp, delivering includes Raspberry, over 20g Skinny proteinMojito, per serving. Lean & Orange Pomegranate. Each Green® and is super versatile, and can be delicious drink is a perfect compliment used in juices, smoothie, shakes or even to any workout or meal. recipes. added to your favourite
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HOW TO HAVE AN OLYMPIC MINDSET Sound bites from multi medallists Jason Kenny and Laura Trott
“Getting ready for the Olympics is just as much about mental preparation as it is about physical preparation. We have to make sure that we know exactly what our goals are and how we are going to achieve them. Feeling good is all part of this, which is why we work closely with our teammates and coaches to ensure that we are not just in a competitive frame of mind, but also a positive frame of mind. The power of positive thinking is massively underrated and should always be a huge part of any training regime for a professional athlete no matter what their sport. It’s not just in competitions though – an award-winning mindset can have huge benefits in all areas of life.”
Finding the motivation to get fit “Exercise might seem like a daunting task sometimes, but our advice for anyone wanting to get fit is always just to get started and see what happens! There are so many different ways of keeping fit nowadays and that doesn’t have to mean joining a gym if you don’t want to. You could try keeping fit at home by doing exercises in your front room, running up the stairs rather than taking the lift, or even getting outdoors to be out in the fresh air and countryside walking the dog – Jason and I love doing that too. There are so many options and so it’s just a matter of finding the thing that makes you the happiest.”
“We believe in the power of goal setting and giving yourself challenges and targets to help you push yourself. It doesn’t have to be anything huge like running a marathon. It’s usually best to start off with more achievable goals and then to build up slowly. Having a target, means that when times get tough, you can always bring your thought back to that main goal to help motivate you and pull you through and you can keep coming back to that when times get hard! Don’t worry if you’re not very good when you first begin. It takes time to improve at something
Mixing it up “Doing the same kind of exercise each day, won’t help you to progress to your goals. Regular exercise is great but you need to mix it up wherever possible. If you go to the gym one day, go for a long walk the next, or try a yoga class. Training and fitness has to become a regular habit, but you can’t let it become boring or you’ll find yourself easily slipping off track.”
Why it’s important to have a winning smile “When we saw pictures of ourselves on the winners” podiums kissing and biting our medals we realised how misaligned our teeth were. We set ourselves a goal of improving the alignment of our teeth before the Rio Olympic Games. Laura and Jason are ambassadors for Invisalign
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Setting goals
and see the benefits. The more committed you can be towards your goal, the quicker you will see those improvements and benefits.
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JUST SENSIBLE LIVING 8 SIMPLE THINGS YOU CAN DO TO GET HEALTHIER TODAY BOTH MIND AND BODY, BY UXSHELY CHOTAI
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“Health” is in fashion at the moment. Everyone seems to be going on a detox, drinking greenjuice, dosing up on chia seeds and giving up grains/dairy/meat/gluten/fructose, on a quest to get “healthy”. However the upshot of this new focus on health is that there is a lot of conflicting and often very extreme advice out there. At a time when there is so much (often contradictory) information readily available, it can be hard to know where to begin in the pursuit of good health. However, there are some small, simple changes that you can make to your lifestyle which will result in big improvements in your health. Here are 8 easy things you can do today to get healthier both mind and body: Get A Good Night’s Sleep When you are very busy, trying to juggle a demanding career with a hectic personal life, getting a good night’s sleep may fall to the bottom of your priority list. However there have been many studies on the importance of getting a good night’s sleep. Research has shown that those who don’t sleep enough are more likely to be overweight, get depressed and age faster. So an easy way to improve your health and well-being is to make sure that you are finding enough time to sleep. Make time every day to meditate or just relax In 2014/15 stress accounted for 43% of all working days lost due to ill health. Stress can cause a whole range of health problems and affect you physically, causing problems such as acne, weight-gain and hair-loss. Meditation, selfhypnosis and other similar relaxation techniques can however really help to manage stress. Research carried out in America and published in the Journal of Psychiatry Research Neuroimaging demonstrated that those who meditated for about
30 minutes a day for eight weeks had increased grey matter in the hippocampus, an area of the brain important for learning and memory and decreased grey matter in the amygdala, a region connected to anxiety and stress. So practising meditation, hypnosis or another one of these relaxation techniques can bring about significant physiological changes that can really improve your well-being. Swap tea/coffee for matcha tea Matcha tea, with its origins in Japan, is celebrated as a powerful superfood. Due to the way in which matcha tea is prepared, it is much richer in antioxidants and goodness than any other green tea. Whilst most green tea is prepared by leaving the tea leaves in water but then discarding them, matcha tea is powdered so that you consume the whole tea leaf. Many studies have demonstrated that drinking green tea and in particular, matcha tea can be beneficial for health . Health benefits may include preventing heart disease, lowering LDL cholesterol levels and even encouraging your body to burn unnecessary fat. So just by swapping your usual black tea or coffee for a cup of matcha tea, you may just improve your health. Swap your sugary snacks for salty snacks (to begin with, on alternate days) The blood sugar highs and lows and the hormonal imbalances caused by snacking on sugary foods can really wreak havoc with your body and your mood. Just by swapping your usual mid-afternoon sugary snack to a packet of nuts or some salty crisps, you may just notice a big difference in how you feel and how you look too. Add lots of Fresh Vegetables Rather than thinking of getting healthy as removing foods you enjoy from your diet and depriving
“STRESS CAN CAUSE A WHOLE RANGE OF HEALTH PROBLEMS AND AFFECT YOU PHYSICALLY, CAUSING PROBLEMS SUCH AS ACNE, WEIGHT-GAIN AND HAIRLOSS”
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Swap Fizzy Drinks for Fizzy Water Fizzy drinks are notoriously bad for our health and our teeth. In fact, several studies have directly connected the consumption of fizzy drinks with obesity. Fizzy drinks are very often packed full of a lot of sugar. We often do not realise just how much sugar we are consuming when it takes this liquid form. So even if you make no change other than to swap your fizzy drinks for fizzy water, you are very likely to notice great improvements to how to look and feel.
have fun, getting more involved in your hobbies and spending time with your friends and family, that you are automatically much more active and energetic. About The Author Uxshely Chotai, founder of Just Sensible Health (www.justsensiblehealth.com), runs workshops and retreats to help those with busy lives find fun and easy ways to make their lives healthier. Upcoming workshops include healthy dessert making, healthy cocktail making, curry making and a natural skincare workshop in which you can learn to make your own moisturisers, cleansers, masks and more using only natural ingredients. To find out more about upcoming workshops visit www.justsensiblehealth.com. ®
yourself, focus on all of the nutrient-dense foods that you can add into your diet. When we do not eat enough fresh vegetables, fruits, nuts and seeds, our bodies do not get the nutrients that they need to function effectively. So without removing anything from your current diet, just adding in lots of these fresh ingredients, especially vegetables, will really improve your health.
Drink dry wine or clear spirits (such as vodka or gin) with soda water rather than cocktails or sugary mixers and alternate each drink with a glass of water. A lot of social activities and celebrations can often revolve around drinking alcohol so if you cannot give up drinking completely, try swapping sugary cocktails and mixers for less sugary options such as dry wine or clear spirits. Alcohol is very dehydrating so you will minimise this effect, as well as reduce the amount you drink, if can alternate every alcoholic drink with a glass of water. Get Fully Involved in Your Wonderful Life Often exercising or going to the gym can feel like a chore. However just getting more involved in your life and saying “yes” to more invitations, can often make you more active. Going window shopping involves lots of walking around, meeting your friends in a bar may involve some dancing and going to a museum/art gallery will have you on your feet all day. You’ll find that as you go out and
“SWAP YOUR FIZZY DRINKS FOR FIZZY WATER, YOU ARE VERY LIKELY TO NOTICE GREAT IMPROVEMENTS TO HOW TO LOOK AND FEEL”
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ZERO CALORIE ZERO SUGAR 100% TASTE
Skinny BelliniÂŽ is made from the finest UK spring water and natural flavours containing zero sugar, zero calories and is fortified with a unique blend of vitamins and minerals proven to curb sugar cravings and improve energy levels and wellbeing. Part of the award winning Skinny Water range, which includes Skinny Mojito, Raspberry, Orange and Pomegranate. Each delicious drink is a perfect compliment to any workout or meal.
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@francescathemethod
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HOW TO PREPARE FOR THE SLOPES Whether you’re a savvy skier or it’s your first-time in a pair of skies, it’s important to make the most of your time on the slopes. Skiing uses completely different muscles to those you might use in your daily exercise routine – muscles you probably never knew existed – so it’s important to prepare your body to prevent injury and ensure peak performance. Our ambassador Alannah Lawrie, GB skier who has won numerous accolades in her short career so far, including first place in Slalom at Glenshee Winter Games and Overall Male\Female Winner at Les Houches. Here are her top tips on preparing for the slopes…
Warm up jog Take some time for a warm up jog before you hit the slopes – this ensures that you have an all round body exercise before you start to ski. Skiing will work muscles that you probably never knew existed, as you need to use all the smaller muscles to turn your skis. Concentrate on the core Doing some core exercises will work wonders! This includes planking, push ups, ball twists and sit ups. Your core is very important when you ski as this is used as your main stabiliser.
Sun Protection Be sure to take sunscreen out with you. When out skiing, one thing I always forget about is my skin – and it’s so important to keep it healthy, particularly in the weather conditions I find myself in. It’s definitely one of the most painful things to ensure, so make sure you take care of your skin on the slopes. Nutrition Make sure your fit and healthy when your on the slopes, I use Bio-Synergy’s Joint Formula to keep my legs nimble and flexible. After a training session I always take my Whey Better protein shake - Rhubarb and Custard is my top flavour.
Stay Hydrated Make sure you take water with you to prevent any dehydration. One of the main risks when skiing is dehydration as skiers tend to keep going for a full day, forgetting to stop for several refreshment break. So my advice is, when on the slopes, keep refreshments with you and stop for a break if possible.
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Lunges and leg swings Make sure you activate your legs with some lunges and leg swings. This helps the muscles to warm up and prevents them from tightening before you ski – this is really important as tightness can lead to pulling a muscle and sometimes snapping.
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NATALIA’S REVIEWS In 2004 I joined the Bio-Synergy team and was shortly enrolled to support runners who were taking part in the Great North Run for Cancer Research (who we have supported for over 10 years), it was following this that my road to fitness began.. Although I had been to the gym and done the occasional jog I had certainly not been bitten by the fitness bug, things were about to change! I progressed from a 5km charity run, to a 10km and then my first marathon and during this time I realised more and more the benefits of good supplementation and kit. When I took part in my first IronMan (Frankfurt) it became increasingly obvious that preparation and the correct kit was vital to my success and by my third event , Challenge Roth I think it is safe to say that I had come along way since my first 5km. I have now signed up for the Marathon Des Sables so will be testing the Bio-Synergy range and other kit to the max. So whether you are taking your first step into fitness or already a dedicated fan I hope my reviews will help you.
9/10
BOWFLEX SELECTTECH 1090 DUMBBELLS One of the best dumbbells to come out of Bowflex, these are really flexable with the ability to accommodate anyone’s weight lifting routine. There are 17 easy adjustable weight settings so that steady progress can be achieved and plateaus can regularly be pushed past. While it is an incredibly well-rounded product, there are some downsides regarding these dumbbells. For one thing, these dumbbells do not come with a stand. Bowflex offers a stand that can be purchased separately, but for £110 there may be better options to consider. Additionally, its size. It much larger than some other adjustable dumbbells. As such it could be difficult to perform certain exercises efficiently with these dumbbells. However all things considered these are the best dumbbells I’ve ever reviewed and would stand pride of place in my home gym.
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9/10
PROSKIN
You can’t have too many leggings! I am a big fan and always hunting for a new good quality pair of leggings.
ACTIVE Women Generation 2 Black Compression Leggings did not disappoint. The high technology material enhances blood flow and lactic acid is suppressed. Providing effective muscle performance and a reduction in muscle fatigue. This enables a quicker muscle recovery after sports. These are fantastic for the price, really good quality and they provide excellent support. They are not just great for the gym but for out and about too.
SECRET TRAINING’S RACE DAY PERSONAL CARE KIT The kit consists of anti-chafing cream, start oil, micro fibre body cloths, post-race wash, lip balm, pins in a tin, sun screen, hand sanitiser and hygiene wipes. It’s designed to look after you from warm-up to clean-up and I think it is a real lifesaver for all types of athlete (whether you’re a serious cyclist or triathlete taking part in competitions, or just a casual bike rider, runner, or gymgoer).
8/10
The kit packed together in a compact, zip up case, the products are proving popular with amateurs and professionals. Products were created using purest and vital ingredients, which are suitable for very sensitive skin. There is also plenty of space to add your favourite Bio-Synergy supplements. Great idea and very practical! Highly recommended. A great present for a triathlete/ironman/cyclist/ runner.
CEP WINGTECH SHIRT SHORT SLEEVE
7.5/10
The unique design and effect of the SMART WINGSTRIPES provide sensorimotoric stimulation for better posture This helps protect joints and muscles while optimizing the efficiency of your workout – without restricting your movement or “pulling” your body into shape. Very good Tech Shirt for any kind of sport activities: running, fitness workout. Definitely helps you with your posture.
Want Natalia to review your products? Drop us an email at enquires@bio-synergy.co.uk
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Empower Yourself. Because strong is the new sexy. Written by Farah Fonseca
This was the first steps, to becoming England Strongest Woman 2016.
– showing that if you put your mind to it, anything is possible!
I’ve always been into fitness. Luckily for me, my parents always pushed me to play sports and outdoor activities every night of the week after school. It was just the norm, so going down the fitness route seemed like my only option going through college.
I then competed for Britain’s Strongest Woman in August. Again, I had a really fantastic and positive day. All the events went extremely well, apart from one which is what cost me the day overall. I ended up coming 3rd at Britain’s, and there was 1.5 points between myself and first place.
When my partner first mentioned about competing at the local Basingstoke Strongest Novice Competition (July 2015), I thought ‘What me?! No no no, I’m nowhere near strong enough!’ But after a few weeks of persuasion, I gave in, and in the January 15 I decided to try something new and out of my comfort zone.
Next up is Europe’s Strongest Woman in December 2016 & America in March for World’s Strongest Woman. All in all, being only 18 months since my very first competition! How exciting! It goes to show that anything is possible. If you really put your head down with 12-18 months you could be reciting a very different life to the one you have now, in any area of your life.
I trained for those 6 months, with my partner being my trainer. Got to the day, complete bags of nerves. Having not competed for years the butterflies were overwhelming! Somehow I got through all 5 events’ and won the day! ‘Basingstoke’s Strongest Novice’. I was ecstatic! From there, I joined the gym it was held at in Basingstoke, called Elite Body Works and now get coached by James Smith, who is in the Top 5 of Britain’s Natural Strongest Man (2016). Since that very first competition, I went on to take part in another Novice competition in the October, coming 2nd place - then in the March (2016) I finally took the plunge and competed at England’s Strongest Woman Qualifiers.
The strongwoman/strongman society is heavily focused on men. It always has been a man’s sport. But Strong Woman is becoming a HUGE network, with an estimation of over 100 women next March going through the qualifiers pathway for England’s. Luckily the men who run the competitions are extremely proud of the women who compete and do anything to support us and help to grow the sport. There is a lot of stigma and I’ve seen a lot of negative comments from mainly other women to the ladies who compete (the guys seem to love it!) Why people feel the need to come down on other’s for doing something they enjoy, I don’t know! Luckily, I haven’t had any direct messages to myself, everything has been nothing but positive! ®
I thought my nerves were bad in the previous two competitions but this was something completely different! Completely out of my comfort zone, lots of women of different abilities and a lot of ladies who had been competing for years! I went into it with the mindset of wanting to at least qualify which were the Top 5 ladies.
Putting yourself out of your comfort zone and not always listening to the ‘rationale’ part of the brain and just go for it!
Farah Fonseca Holistic Health & Exercise Professional
I didn’t have a great day, making a few mistakes which cost me. But reflecting back at it, it’s all part of the learning curve! I came 4th that day, still enabling me to qualify!
www.fonsecafitness.co.uk
At England’s Strongest Woman Finals, I woke up feeling much more calm and collected. I had a really positive day, going into each event feeling good! That day I became England’s Strongest Woman 2016 (u63kg). Just 18 months after deciding to compete
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DISCOVER THE NEW EXCITING BRAZILIAN WORKOUT PLANK KNEE-IN X20 TOTAL REPS
SINGLE ARM SLIDE X20 TOTAL REPS | X10 EACH SIDE
Movement:
Movement:
On all fours, slowly slide one arm forward and back to starting position
In plank position, slowly slide knees in toward chest and push back out to plank
Form:
Form:
• Engage (squeeze) abs while pulling arm back in • Only slide out as far as you can slide back (e.g. don’t get stuck!) • If lower back starts to hurt or pull, reduce distance of slide
• Shoulders above wrists in high plank position • Body level in plank, should lower as one line (e.g. bum is not up or hips down) • Engage (squeeze) abs while pulling knees in
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BE INSPIRED MEET SOME OF #TEAMBIOSYNERGY Bio-Synergy Ambassadors are from a wide range of backgrounds including; Paralympians, fitness models, martial artists, footballers and triathletes to name but a few. 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
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ED DJAFER // PT AND FITNESS MODEL
LISA WILKINSON // FITNESS PRESENTER
BRANDON HEPBURN // PT, FITNESS MODEL, GB KAYAKING
LAWRIE GORMLEY // PT AND FITNESS MODEL
DERMOT BAILEY // NATIONAL WHEELCHAIR TENNIS
RYAN RAGHOO // PARALYMPIAN
NATALIE SMITH // ITU WORLD CROSS TRIATHLON
SCOTT WILSON // WORLD CHAMPION, 6 TIMES BRITISH CHAMPION
CHARLOTTE CLARK // VEGAN FITNESS MODEL
GRANT TOSNER // PT AND FITNESS MODEL
HAYLEY SINCLAIR // PT & BIKINI COMPETITOR
HANA KOLAROVA // CZECH UTC WORLD TRIATHLETE
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CBCW CREAM CAKES
(COFFEE BANANA CHOCOLATE WALNUT)
Recipe from @proteinprincessuk
Ingredients
Method
Cake
Pre heat oven to 160C / gas mark 3
80g oats (blended in flour form) 45g Bio-Synergy Coffee WheyHey 40g Coconut Sugar 1 Tbsp Cinnamon ½ Tsp Baking Powder 230g Bananas (blended) 100g greek yoghurt (fat free) 30ml almond milk 1 Tsp vanilla extract
Grease and line baking tray (I always use coconut oil for its health benefits)
Filling/Topping 15g Sukrin alternative icing sugar 25g Bio-Synergy Coffee WheyHey 2-3 Tbsp water Handful of Walnuts Delicious Brazilian coffee whey protein powder with 21.4 grams of protein and 4.8 grams of BCAAs per serving. Gluten free and naturally low in fat (1.7 grams per serving) with no artificial colours, sweeteners, aspartame or fillers. Perfect for recovery after an early morning run or workout
Add all the wet ingredients to the dry ingredients and mix until well mixed Pour cake mix into lined baking tray Bake at 160C/gas mark 3 for 20-30 minutes, or until a skewer comes out clean. (Ovens may vary in temperature so always keep checking) Leave to cool. Whilst the cake is cooling, start to make the coffee cream for the filling and topping. Mix all the coffee cream ingredients together. Cut equal square slices from the cake slab. Place coffee cream between two square slices of sponge then finish off with a dollop of coffee cream on top with a walnut. Store in an air-tight container for up to a week
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CURLY KALE SALAD WITH PECAN CRUSTED CHICKEN Recipe from @myrelationshipwithfood
Ingredients 2 chicken breasts 200g curly kale 150g pecans, crushed 120g tenderstem broccoli 2 avocados, cubed 1 egg, beaten 1 tsp. maple or agave nectar ½ lemon, juice harissa or paprika garlic granules sea salt white pepper
dressing 3 tbsp. olive oil 2 tbsp. maple syrup or agave nectar 1 tsp. mustard sea salt black pepper
Method Kale is low in calorie, high in fibre, filled with vitamins, folate and magnesium when using it raw in a salad, make sure that you massage the kale to soften it, to break down the fiobrous part of the kale. This is a great dish to make for a quick lunch with friends. Instead of croutons, what I like to is roast some cauliflower and add it on top.
Preparation time – 30 mins, cooking time – 20-25 mins Pre-heat the oven to 400°F, gas mark 6, 200°C (180°C fan-assisted). Place the pecans into a food bag; bash the pecans with a rolling pin until roughly crushed into small pieces. Beat the egg and season with white pepper, harissa or paprika, sea salt, garlic granules and 1 tsp. maple syrup or agave nectar and mix together. Wrap the chicken in cling film and bash it with a rolling pin. Once flattened, dip into the egg mixture and then into the pecans and place on a baking tray prelined with baking parchment or silicone baking mat and bake in the oven for 20 minutes, 10 minutes on each side. Once ready, take it out of the oven and leave to cool until ready to add to the salad. Whilst the chicken is in the oven, bring a pan of salted water to the boil and cook the broccoli for 5 minutes and then immerse in cold water to stop the cooking process. Wash and discard the stalks of the curly kale, pat dry and place in a bowl. Add the juice of half a lemon to the kale, couple of pinches of sea salt then massage the kale for about 3 minutes, removing any tough stalks you may come across whilst massaging the kale. Remove the end of the stalks from the broccoli and chop into 1 inch pieces and add to the kale. To make the dressing, add all the ingredients to a bowl and mix together. Cube the avocado and add it to the kale then add the dressing and fold it all in together. Cut the chicken into bite size pieces and lightly toss together with the salad. Serve on a large platter and leave it to sit for an hour so the flavours can infuse into the kale. Enjoy!
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SARAH HUNTER TALKS ABOUT HER WEIGHT-LOSS SUCCESS Depressed about her ever expanding waist-line that kept growing despite all her diet and exercise efforts, it was a 12 week fitness challenge that Sarah Hunter 52, discovered on line, that finally changed her from flabby to fab. Now with a bikini modelling title under her belt, she’s not looking back! As I make my way to the stage teetering in 4-inch heels I wouldn’t have ever dreamed of wearing, in a tiny specially designed bikini and in more makeup I’d worn for years, too, I was aware of the bright lights and the crowd and my heart skipped a beat. At 52, I was taking part in a bikini modelling competition – something I thought only young girls with amazing bodies would think of doing – and, according to my personal trainer, in with a good chance of getting on the podium!
might actually weigh the same – even a bit more – but your measurements will be less. As the days of the Challenge ticked by I was finding my new eating plan easier to do and the weight was dropping off too. I enjoyed the exercise – I got myself a personal trainer to help once a week, and when I’d completed the 12 weeks and sent in my results with pictures, the team at Bio Synergy, who make the supplements, were so impressed they asked if I wanted to be an ambassador for them.
It was around the time of my 50th birthday that things started to get on top of me: I’d always been slim, healthy and sporty too – I’d played netball to a high standard, run half marathons, I’d even tried sea rowing but even though I’d never had to watch my weight in the past, as I got older it became harder and harder to keep the weight off.
Before I knew it I was joining the other Ambassadors – some of whom were big sporting names like James Cracknell giving talks and helping other people learn how to eat well and get fit and I was loving it! The bikini modelling competition is something that’s organised once a year – it’s a chance for men and women to show how far they’ve come with their training and my personal trainer said I should give it a go, even just to prove something to myself.
I’m an out-going person and have worked in sales most of my life so I’m not one to get down but even though my partner Jon was supportive, I hated the idea of buying size 16 clothes and when it came round to holidays in the sun, I dreaded the idea of wearing anything as revealing as a bikini. It wasn’t that I’d let myself go, I just felt out of shape and squidgy: our busy social life which involved lots of dining out didn’t help. I’d bought some of the Bio-Synergy health supplements online and I saw the 12 Week fitness challenge pop up on the site, I thought this is what could work for me: I’m quite competitive so the idea that I could lose weight and get fit with a target in mind really appealed. It was quite simple to follow: there were eating plans with plenty of recipes that focussed on cutting down on carbs, something I found hard at first as a big pasta fan and bulking protein based meals with chicken and fish with lots of veg and salad. You’re also given a personal training plan with lots to motivation boosting tips. I liked the fact that you weren’t encouraged to keep weighing yourself – something a lot of other slimming clubs focus on – the idea is that as you slim down and shape up, you
It meant some more serious training – Jon and the rest of my friends and family were supportive – the scariest thing was being fitted for a bikini that would be handmade to show off my new shape. When the day of the competition dawned I felt a mixture of excitement and serious nerves. I posed for my spray tan and waited patiently as the stylist worked her magic on my face and hair. My bikini was tiny – it has to be to show off your shape – but it looked amazing and when I stepped on stage knowing my family were in the crowd helped me calm down. I was entered for four categories and was actually awarded 3rd prize in the Masters competition for women over 45, something I was told was pretty impressive for my first shot. And now I’m hooked, I’m already training for my next competition and couldn’t feel happier with my new shape, I’ve dropped two dress sizes and am proud to wear a bikini - for the first time in 10 years! For more information on the 12 Week Challenge and how to sign up, email 12weekchallenge@bio-synergy.co.uk.
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100% WHEY 92% PROTEIN ZERO FAT
Whey Better® whether your goal is packing on lean muscle, supporting your diet, improving recovery or taking your training to the next level then Whey Better® is the ideal protein. Each serving contains up to 92% protein (over 27g per 30g serving) per 100g and 6.7g BCAA’s (over 27g protein per 30g serving) and is manufactured right here in the UK from the highest quality whey protein.
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WHAT’S YOUR SKIN CARE ROUTINE? Written by James Green Managing Director at Fit Skincare
Look for products that contain natural active ingredients as these will thicken and strengthen the hair as well as simply washing it. (Think of the difference between a bar of soap and a foaming face wash, one is harsh and strips the face of natural oils, the other gently cleanses and nourishes the skin) Conditioning is also helpful if you have thinning hair, as you need all the fullness you can get out of each strand.
If you don’t have a current skincare routine in place don’t worry, the good news is that it doesn’t have to be complicated and it doesn’t need to take a lot of time. You will need to determine your budget and choose your products carefully though as the old adage of ‘you get what you pay for’ is as true for skincare as it is for everything else. You don’t need to buy the most
expensive brand of moisturiser you can find but you do want to choose something that has been developed especially for male skin since it differs in several ways from its female counterpart. Another tip is to look out for serums rather than creams since they are more easily absorbed into the skin and are usually packed with more of the hydrating ingredients your skin needs to resist the sun damage, dehydration and other topical onslaughts it faces on a daily basis. So what does a good grooming routine consist of then? Well why not start at the top and wash your hair regularly with a good shampoo and conditioner.
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As a basic routine that is a pretty good start but don’t forget to add in a sun protection serum when the weather is warm, the sun’s rays can do more to age your skin in one day than any amount of partying or sleep loss. Check out the Fit Skin Care Range for men at www.fitskincare.co.uk for more information. ®
Male grooming is on the rise and men all over the UK are investing more and more in their skincare regimes, perhaps waking up to the fact that the pressures of modern living take their toll on the face! No one wants bags under their eyes or early crow’s feet as we affectionately term those lines around the eyes.
Onto the face… After showering, pat your face dry and apply a good quality moisturiser. We recommend the Fit Moisturising Ultra Serum (available from www.fitskincare.co.uk ) along with the companion Eyedrate serum to get to work on those dark circles around the eyes and combat the appearance of fine lines. You won’t need to use very much, three pumps of the moisturiser should be plenty along with a sparing application of the Eyedrate to the delicate skin around the eye area.
In our holistic approach we recommend adding our Skin & Hair formula to your current stack to fortify and boost your hair. Strengthening and softening your skin .
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HIGH PROTEIN 100% NATURAL GLUTEN FREE Skinny ProteinÂŽ shakes are the easy way to control your eating and support your lean definition goals. Fit perfectly into a hectic lifestyle and can contribute to a well organised diet, helping you to meet your small regular meals. As a source of whey protein, these delicious and nutritious shakes will increase feelings of fullness whilst providing ingredients required to maintain a toned body. Great for hair, skin, nails and immune function too.
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