Total NRG June 2017

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.

£2.50

MARK FOSTER

DELICIOUS RECIPES

LANDROVER BAR

ANT MIDDLETON

EXCLUSIVE INTERVIEW WITH OUR

FROM PROTEIN PRINCESS AND MY RELATIONSHIP WITH FOOD

NUTRITION PARTNERSHIP WITH THE LANDROVER BAR TEAM

EXCLUSIVE INTERVIEW AS HE REVEALS

®

ORIGINAL AMBASSADOR

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HIS TRAINING TIPS

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ÂŽ It is with great excitement that we present the 20th anniversary edition of Bio-Synergy Total NRG. 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 If you want to join the conversation and get the latest news make sure that you follow on social media, simply search biosynergy.

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

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.

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 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.

If you want to get in touch email makeithappen@Bio-Synergy.co.uk or call - 0044 207 569 2528

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20 YEARS OF MAKING IT HAPPEN EXCLUSIVE INTERVIEW WITH THE CEO OF BIO-SYNERGY, DANIEL HERMAN, AS HE REFLECTS ON 20 YEARs, AND THE INCREDIBLE PRODUCTS THAT GOT HIM TO 2017.

INSIGHTS BEHIND THE ETHOS OF BIO-SYNERGY AND WHERE IT ALL BEGAN.

Why did you decide to found Bio-Synergy?

In addition to this Bio-Synergy has often been at the forefront of innovation, launching the first all in one in 1999, first ready to drink protein in 2000 and have bucked the trend of many other brands at lowering the protein content of their powders by increasing ours to over 90% and 100% from isolate.

Finally, I think what differentiates Bio-Synergy is our commitment to quality and understanding that different consumers have different requirements, so rather than have a one size fits all approach we have developed different products & ranges to meet different needs.

As with many in their teens I then underwent what most people would describe as a growth spurt, so by the time I reached university had reverted to my former very skinny self. At university in Manchester I spent my fresher year living with some tough sports and gym fanatics, who although did not bully me as such, certainly gave me a hard time over my physique (lack of) and erratic eating habits.

What are the key ingredients Bio-Synergy use in their supplements? Why are these important?

As a child I battled with weight and bullying. During primary school I went from being really underweight and finicky with food and not participating in sports (which caused my parents many sleepless nights). Whereas at secondary school I became a vegetarian and in part due to the lack of healthy vegetarian options and a sweet tooth became very over-weight and had real body confidence issues which meant that I not only bunked PE but games too, which ultimately compounded both my weight gain and bullying.

It was at this point I finally succumbed to exercise and began following rigorous training regime and began blending my own Rocky inspired shakes they included raw eggs, Horlicks, peanut butter, milk and almonds.

By the time I left university in 1995 it is safe to say that I had become a convert to fitness and whilst working in the City decided to enter the Gladiators as a contender. This meant that not only did I take my training to the next level but began using supplements too.

Much to my disappointment not only did I find that the products did not meet their promises, but tasted pretty bad too.

Following a run-in with the owner of one of these supplement companies, who was un-helpful to say the least I decided to leave my City job and start a sports supplement company, so I qualified as a PT, SAQ coach and nutritionist.

Suffice to say I never did become a contender on the Gladiators, but some years late we did supply the show.

Back in 1997 the market was dominated by bodybuilding brands and many of the products were not suitable for professional athletes or the regular fitness enthusiasts, so our goal was to make effective (research backed), clean and easy to use high quality range ideal for the fitness lover and professional sports person alike.

The key ingredients vary depending on the product and its purpose however the most widely used are Whey Protein Isolate, BCAA’s Chromium, Creatine Monohydrate, Beta Alanine, B vitamins, Arginine and HMB. These ingredients are important as over the last 20 years research has supported their effectiveness and the objective of all our products are to deliver results.

What is the ethos behind Bio-Synergy?

In 1997, Bio-Synergy was founded out of a passion for health and fitness and a desire to create the clean, effective and high quality range of sports nutrition, to the support the goals of athletes and fitness enthusiasts to fuel their performance and make it happen.

Since its launch, over 4 million passionate sports and fitness enthusiasts have chosen Bio-Synergy to achieve their goals and fuel their performance.

Bio-Synergy sports supplements have been used by many of the world’s most respected athletes and teams, in fact, it could be said that Bio-Synergy is the best kept secret in sport! In fact, our range of sports nutrition may well have fuelled more Gold medals, PB’s and World Cup wins than any other brand! Join the revolution and #MakeItHappen.

How important is taste when it comes to supplements?

Taste can be a tricky one as it can be very important, but is also subjective and very personal, if possible we opt for capsules over powders as this removes this issue and in many cases offers greater convenience and results. There are products however where taste becomes secondary over results a good example is the paleo diet protein.

With so many supplement brands in the fitness market, how is Bio-Synergy different? What makes it stand out?

Since 1997 Bio-Synergy has exclusively manufactured in the UK and was the probably the first brand to offer supplement testing for athletes, which is why as far back as 2002 Bio-Synergy was the official supplier to the Commonwealth Games.

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CONTENTS 1

LandRover BAR

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David Kingsbury

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Exclusive insight into Bio-Synergy’s partnership with the LandRover BAR team

David talks to us about working with the stars and his new range

Fasted Training

The latest research in what fasted training is and how it can benefit your fat loss

Ant Middleton

Exclusive interview about Ants training and how life’s changed since the army

Natalia’s Reviews

Natalia gives her views on the latest in sports wear and equipment

Are you over training?

Expert views on how much you should be training

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Benefits of Yoga

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#TeamBioSynergy

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Read all about one of the most popular forms of exercise

Get inspired by our Team and how they #Makeithappen

Mark Foster

20 years ago Mark was our first ambassador! See our exclusive interview with him

Recipes

Exciting new recipes from Protein Princess London and My Relationship with Food

Due North: Alaska

Incredible and world first exploration challenge

Football for Women

Read about the latest scientific research into why playing football is more motivational than running

Summer core workout

Strengthen your core this summer with this great workout

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BRING THE CUP HOME.

In the America’s Cup’s 166th year, Sir Ben Ainslie, the most successful sailor in Olympic history, will lead his team throughout the Challenger Series, the winner of which will contest the America’s Cup, in the hope of bringing the Cup back to Britain.

Land Rover BAR is the British Challenger for the 35th America’s Cup – the world’s oldest sporting trophy –which is being contested in Bermuda starting on 26th May. Land Rover BAR will race hydrofoiling catamarans hitting speeds of 60mph flying above the water.

The America’s Cup is also a design race with the teams allowed to design their own boats within rule parameters which sees the highest technology and innovation brought into the sport to make each boat as fast as possible.

Helping to fuel their way to victory in Bermuda, Bio-Synergy will be on hand to deliver the nutritional boost the team needs to hit their peak performance during one of the toughest events in international sport, whilst providing high quality products to both refuel and aid recovery once the challenging work is done.

Ben Williams, Head of Strength and Conditioning at Land Rover BAR said: “With the progression of the America’s Cup to involve elite athletes, partnering with Bio-Synergy didn’t take much consideration. Bio-Synergy have consistently proven that they produce the best quality products in elite sport. Partnering with a brand which has such a versatile range of products has been key to furthering our physical performance programme. We are thrilled to have Bio-Synergy on board as a base supplier and we look forward to learning from their expertise in sports nutrition.”

Ben Ainslie Racing (BAR) was launched on June 10th 2014 in the presence of Her Royal Highness The Duchess of Cambridge. The team was conceived by four times Olympic gold medallist and 34th America’s Cup winner, Sir Ben Ainslie, with the long-term aim of challenging for Britain and bringing the America’s Cup back home to where it all began in 1851. Ben has developed and will lead a British entry capable of winning the prestigious trophy, something Britain has so far never managed to achieve.

‘Foiling’ has become key in the America’s Cup. This is where the boat hydrofoils above the water which reduces hydrodynamic drag and allows the boats to hit speed of around three times the speed of the wind with the support of a solid wing sail rather than cloth sails. To allow the boat to foil around the whole race course two ingredients are needed: well-designed hydrofoils and effective control systems. The best hydrofoils cannot be controlled without effective control systems. These control systems are all human powered through ‘grinders’ producing hydraulic pressure which, in turn, allows the hydrofoils to be set perfectly to achieve top speeds. Without the power from the grinders the boat will simply capsize immediately.

Therefore, the more power that the four grinders on board can produce the faster the boat will go. There is no stored power on board so every time anything is moved on the boat, the grinders must produce the power. This has led to the sailors becoming high level athletes in a bid to bring the Cup home. To put it in context, the grinders are now working for 100% of the race and comparable to time trial cyclists. The fitter they are, the faster they fly.

LandroverBAR are committed to becoming the most sustainable sports team in the World, as part of this commitment they go meat free on Monday’s and Bio-Synergy will be working with them to develop a limited edition flavour of Lean & Green, to ensure that they are not missing out on their protein. www.landroverbar.com

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The team is made up of some of the best British and international sailors, designers, builders and racing support

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ZERO CALORIE 100% RAW ZERO NATURAL SUGAR 100% TASTE 100% VEGAN

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Lean & Orange Pomegranate.

Each Green® and is super versatile, and can be delicious drink smoothie, is a perfectshakes compliment used in juices, or even to any workout or meal. added to your favourite recipes.

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NUTRITION. TRAINING. REPEAT.

I am very fortunate to do what I do for a living. My job as a personal trainer has taken me all over the world and I have had some extraordinary experiences with my work. Whilst some aspects of my career have been unusual, from red carpet premiers and working on film sets to traveling the world. I am still the same person I was starting out as trainer over a decade ago.

online clients. For me it isn’t about celebrity and high profile clients, it’s much more about determination and dedication to achieve results, no matter who you are.

I take my own physical fitness very seriously. I have done my whole life, through a number of sports and activities for as long as I can remember. Being physically fit now helps to keep me focussed on my business and the high energy required for supporting my clients. I also believe strongly in being a positive representation of what I promote in every way. I am best known for my work on the silver screen, working on films like The Wolverine, X-Men Days of Future Past and Assassins Creed to name a few. Whilst I am very proud of my achievements within the film industry, I am honoured and humbled by my work with my #teamkingsbury

After looking for a brand I could really get behind I found Bio-Synergy.

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I thrive to offer the best quality service possible. I put my heart and soul into everything I do. From the support of my #teamkingsbury members through to my food and training plans. I believe quality is crucial. I wanted the supplements I offered to fit my ethos and match my brief.

Bio-Synergy was founded out of a passion for health and fitness and a desire to create the first clean, effective and high quality range of sports nutrition, to the support the goals of athletes and fitness enthusiasts to fuel their performance and make it happen.

I put my trust in Bio-Synergy to help deliver the results I am world famous for achieving. www.davidkingsbury.co.uk

BETTERSELF BY DAVID KINSGBURY Better Self is a my truly personalised system designed specifically to help you become a better version of yourself. Better Self provides a plan that’s flexible enough to fit in around your lifestyle, yet maximises your workout time and rest days. Its highly-customisable nutrition system is tailored to helping you meet your goals. Put simply, Better Self works around your goals, with custom calories and macros which adapt through each phase of your training to help you meet your individual needs.

Better Nutrition A diet without a focus on personalised calories is nothing more than a list of nice looking recipes. In order for a diet to be successful, the recipes you embrace need to add up to ensure you are eating the correct calories for your goals.

This is the number one reason diets don’t work and to make sure you are not a statistic of someone failing their diet, to succeed you need your calories to be right.

You’ll receive hundreds of varied recipes throughout your Better Self plan, all calculated to your macros, taking the nutritional guesswork out of achieving your results. Not only that, new delicious meals added every week to keep you going.

Simply select the food you love with the ability to swap as and when necessary.

Give these meals and snack a go to see the kind of meals you can expect to see calculated to you are your goals.

Better You

CHOCOLATE ORANGE BITES

The truth is that if your food isn’t goal-focussed

Oat flour 125g

and you aren’t eating the right calories and macros for your training, then there is no guarantee to what the outcome will be. You might reach your goals, but it will take years instead of months. It will cost thousands instead of hundreds. It might deter you indefinitely, instead of inspire you daily.

WheyBetter Protein Vanilla 110g

If you’re ready to take control, sign up to Better Self today. Push your limits, achieve amazing results for yourself and inspire a whole new group of people.

2. A dd a tiny bit of milk and mix everything

You’ll receive hundreds of varied recipes throughout your Better Self plan, all calculated to your macros, taking the nutritional guesswork out of achieving your results. Not only that, new delicious meals added every week to keep you going.

Simply select the food you love with the ability to swap as and when necessary. Give these meals and snack a go to see the kind of meals you can expect to see calculated to you and your goals.

Marmalade 4tsps Chocolate dark 45-59% 22g Milk semi-skimmed 2 tsps Water 2 - 4 tsps (as required) 1. C ombine the oat flour, whey protein and marmalade in a bowl. through with your hands, add a little bit more milk and continue to mix everything until the consistency resembles a bread dough. You don’t want to add to much liquid or you won’t be able to shape the bars.

3. O nce you have the desired thickness, shape the mixture into several bars and place them on a plate that has been covered with grease-proof paper.

4. W hen you’re trying to shape the bars, wet your hands with water first as this stops the mixture sticking to your hands.

5. O nce you’ve shaped your bars, heat up the dark chocolate in a heatproof bowl placed in a pan of boiling water then coat the protein bars with the melted chocolate.

Pop them into the freezer for 30 minutes to firm up.

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@NEWMANFITNESS

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FASTED TRAINING AND FAT LOSS Training in a fasted state typically refers to performing low to moderate intensity exercise with a reduced energy availability, usually due to lowered muscle glycogen concentrations from carbohydrate restriction. The most common way to do this is to train first thing in the morning after an overnight fast and before breakfast (completely fasted). It can also be done by consuming no carbohydrates the night before and only protein and fat at breakfast, and then training soon after (carbohydrate fasted).

Studies appear to show that fasted training enhances the use of fat as fuel source and reduces the use of carbohydrate, as there is an increase in beta oxidation, which is the biochemical process of the breakdown of fatty acids to produce ATP. Some research also indicates that fasted exercise has an after burn effect, meaning that fat oxidation throughout the rest of the day is increased after training in a fasted compared to a fed state. Therefore, this would suggest that training in a fasted state when in a calorie deficit could help to promote increased fat oxidation and speed up decreases in body fat.

Nevertheless, it must be noted that there haven’t been many longitudinal studies looking at the effects of fasted training on fat loss, and the studies that have been performed so far show varied results. Therefore, the current acute data that supports fasted training for fat loss should be interpreted with a certain level of scepticism as more longitudinal research in this area is still required across a range of individuals in order to conclusively prove that fasted training is superior for fat loss.

Choosing to constantly train in a fasted state could most definitely have a negative impact on training output, immune function and the ability to retain muscle tissue; especially if the correct nutritional practices are not followed throughout the remainder of the day. Training in a fasted state should not be done for every session. The best practise would be to perform some sessions fasted and some sessions fed, especially seen as the lack of energy availability will result in an inability to train effectively during hard/heavy intensity sessions; as a result, muscular strength would most likely suffer. Fasted training should be limited to easy to moderate sessions, with

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hard sessions performed in fed state for optimal performance and benefit.

The retention of muscle mass is incredibly important in an energy deficit and training fasted could pose a significant threat to lean tissue. This is especially true if the nutritional intake the night before was not adequate and insufficient protein or BCAA’s (mainly Leucine) was consumed prior to or during the fasted session, as this will negatively affect protein synthesis and result in a reduced net protein balance. In order to prevent this, it’s very important that the final meal the night before contains an adequate amount of protein (ideally casein protein) and a quality complete protein source should be consumed in the morning prior to training. A further dose of protein (around 40g) should be consumed soon after training has ended in order to promote optimal recovery; then protein should be consumed at regular intervals throughout the rest of the day to increase protein turnover.

Overall, fasted training could potentially be a useful way to enhance fat loss during energy restriction, but should only be performed if it suits the individual in question. If it’s not enjoyable or practical for someone to train fasted, then it’s pointless as it will cause them to view training as unpleasant, which can seriously hinder motivation.

Adherence is the most important factor with any exercise regime. Consequently, if you can adhere to training fasted then you should feel free to incorporate it into your training regime.

Written by James Rutherford MSc

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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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ANT MIDDLETON Exclusive interview with Ant Middleton, as he reveals his day to day training routines and how he gets in shape for his channel 4 TV series such as SAS Who Dares Wins and Mutiny. We have a behind the scenes glimpse in what it’s like to be on a small ship, starving and following Captain Bligh’s story, joined by a carpenter, a doctor and some specialist sailors. We also get an exclusive into Ants forthcoming series Escape.

What is a typical training day like for you?

I don’t train to a level of fitness like I used to in the military. That was my life, I used to train and train and train for the battleground, so there’s a reason behind it. We would push and push ourselves to the extremes to simulate war, you know we’d push ourselves to the extremes because when you’re at war you never know how long a mission’s going to last, you never know how long a fire fights going to last, it could last an hour, it could last 2-3 days, so we always push ourselves to the extremes. But now that I’m in Civvy Street and have got to juggle a family, and a new career, I sort of maintain. So again this box is ideal for me because it’s literally the basics, the bare essentials that I need to maintain what I’ve got, and then I just dilute it or build it up according to what task I’m doing next.

I’ve got a survival task coming up, so I’m going to be tamping the stuff down, really building up knowing that for 10 days to 2 weeks I’m going to be surviving off the land and losing weight, so my training depends on what project I’m doing next.

I do a lot of maintenance stuff now, so a lot of swimming, a lot of running, and a lot of military circuits, core stuff, stability and I need the fuel to tick me over.

How do you fit it in with a busy family life? Is your wife a gym widow?

My wife moans that I’m not there, but I can train anywhere. You give me a square metre and I’ll train the square metre. I’ll do press ups, I’ll do hand stands, press ups against the wall, I can do whatever needs to be done, sit ups. There’s no excuse not to workout. There’s always, even if it’s 10-15 minutes in the day and you literally blast it, you blast your body, you’ll come out as good as a workout that you’ve dragged out over an hour.

I’ll always find time, there’s never an excuse you’ve always got that time in the day to work out, I don’t care who you are, how busy you think you are.

Trust me, at the moment there’s no one busier than myself, especially with five children, a wife, media, interviews, PR-ing, my life is just one constant roller-coaster at the moment, but I’ll always think right I’ve got an hour here, I’ve got 30 mins here.

I even do it in my clothes sometimes, I’ll be at home and I’ll bang out 5 sets of 20 press ups, quickly and I’ll change positions. I’ll put my legs up on one, I’ll do commando press ups, just different types. 20 boom, get up shake it off, another 20

and that’s literally done in 5 minutes. In my head, even though I’ve got such a packed out day, in my head I’m maintaining my body, it’s pumping those endorphins out and it’s making me feel good. It’s making me feel ‘I’ve done something in that day’.

There’s no excuse, it’s a military mindset

Mutiny – how important was your nutrition when it came to surviving the endurance?

I love endurance, I’m a keen mountaineer.

Endurance is key for me. When you think of the Special Forces, we carry an extreme weight over extreme distances, so endurance is key and nutrition is key.

During Mutiny we had just under 400 calories a day. If you’re going to endure or you’re looking at an endurance task which this was, 2 months plus, then this is where the psychological game comes, this is where the healthy mind set comes in rather than the physical. It’s all about sustainability, how am I going to sustain myself with 400 calories a day over 2 months. It’s just boxing clever. It’s the reverse effect of not pushing yourself, but doing enough to keep yourself agile, keep yourself sane, and keep the body parts moving. During Mutiny I put myself straight into that survival mode, I didn’t exercise, but I did arduous exercise when I needed to. Like climbing up coconut trees. People don’t realise, but climbing up the coconut tree sapped all my energy, that was after 40-59 days at sea.

What’s your typical diet like?

I just eat as healthily as I can, I put the right products in my body e.g. omega oils, vitamins, but I do something I can maintain. A lot of people are up, down, up, down. I try and keep on a level that I can maintain that I’m happy, but I’m also healthy.

It won’t engulf my life. I think it’s really important, especially as someone with a family and a career that takes me everywhere, I don’t let it swallow me up. When I say I’ve got a life, I mean I don’t sweat if I have to go and grab a sandwich or something.

I’ll grab brown bread, and chicken with no mayonnaise. For me, I can maintain that. Being on the move I just pick carefully with what I eat. I don’t go OTT, with it, but I definitely eat healthy, I would say I’m a healthy eater. Sometimes, especially doing survival, with Mutiny I put on 10kg! I was just eating steak after steak after steak, jacket potato, mash potato, I just put on 10kg for it and I didn’t suffer as a result, it’s preparation. It comes hand in hand, there’s no point being super fit if you’ve got a shit diet, and there’s no point in having a super

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good diet and then not exercising on it. You’ve got to find that happy medium. But if you’ve got the time and you’re a professional athlete then crack on, but for the everyday fitbox, urban, eat as healthy as you can. But don’t fluctuate, it’s the worst thing. They get to their goal and they think, right that’s me done I can go out boozing etc. I don’t drink that much either, I’ll have the odd glass of wine when I’m out with my dinner, but I don’t have a beer in the fridge. I’m not a big drinker.

Do you have a favourite cheat meal?

I do like a burger, a healthy burger. I go to a gourmet burger bar or burger restaurant where you’ve got the proper meat, but then you’ve got the bread and the sauce. If I’m at home and it’s a Sunday then I’ll say to the wife, let’s have an Indian or Chinese. I certainly won’t have them every day of the week, but it’s important to have that cheat day as well. It helps with the maintenance, if you go right don’t be too fucking fussy with having a cheat day once a week. But yeah, I like to get tucked into a nice burger.

Are there any supplements you rely on?

I like my post workout supplements, my whey protein. I’m quite religious on my oils and my vitamins. I was brought up in a culture where people rely too much on a pre-workout. It’s nice to have if you’re feeling lethargic or need a little boost, but for me personally I don’t like to rely too much on a pre workout. I like to make sure that I’ve eaten correctly and I’ve got the right fuel in my body for whatever task that I’m doing. I don’t like that spike and that boost.

If you can train anywhere in the world, where would you train?

I like to train in altitude, I used to work in South Africa with Johannesburg being one of the highest cities in the world. It just made me feel alive. You can almost feel your lungs half full when you start training, you go out for the first couple of runs knowing that I’d be dead in my bed for a good half an hour to an hour after. But I do enjoy coming back and smashing whatever is put in my way.

Being a keen mountaineer as well, altitude training – there’s just something about the lungs that I like. I like to just be able to expand my lungs, get more air in there, more oxygen circulating around the body, I’ve just got a thing about altitude. I like to keep my lungs clear. It’s tough, it’s hard to acclimatise

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and you have to get past that initial shock of breathing in and taking nothing in. But once you’ve acclimatised and after a good couple of weeks of training, you start massively feeling the benefits.

If you could train with anyone who would you train with?

I’m a big fan of MMA, I like the explosiveness of it. People think you’re flat out for 5 minutes, but it’s not, it’s about knowing when to use your energy, knowing when to rest, knowing when to use that explosive movement, it’s very technical and it’s psychological as well. Not only do you have a physical battle, you’ve got a psychological battle as well. It’s outwitting the enemy as well.

I’d say I’d love to roll around with and have a bit of a grapple with Conor McGregor. It’s like a game of chess really isn’t it, what’s your move, what’s your next move. I like having that psychological aspect to the physical challenge.

The new show ‘Escape’ – what’s involved?

I can’t give too much away at the moment, but Escape I’m filming all summer. From mid-May to mid-September on and off. It’s five episodes, in five different locations and five different environments - so jungle, dessert, Arctic, mountains. There’s going to be all sorts of elements in there. What I like about it is that’s it’s not only a survival project or task, but it’s an ingenuity task too. I’m going to be the team leader, I’m going to lead the project and these guys have to come up with a plan to build something to get out of that hostile environment to escape to safety basically. What’s going to be so interesting about it, is that we’ve got these highly technical engineers, highly technical geniuses, but they’re used to the comforts of having a full workshop, being able to use their minds only. But here we’re going to tap into the psychological side of being able to do that whilst under extreme pressure, whilst surviving off minimal rations, whilst surviving the elements of the environment. To see under extreme pressure and duress whether they can still function at psychological level as they do at their comfort zone. It’s got an element of survival, an element of willpower, an element of ingenuity, also that seed of doubt. These guys are so used to succeeding, putting them in that situation where that seed of doubt about whether they will be able to cope and work in these environments with the elements that are imposed upon them. To see if it eats away at them or if they can get a grip of it and get through it. It’s a really good twist and I’m looking forward to it.

What’s next?

In September/October time I’m filming series 3 of ‘SAS Who Dares Wins’, which will be in the mountains, so a bit of altitude which I love. They’ll have more of an operational feel, so Afghanistan/Iraq pressures in the middle of nowhere. Isolate them and see how they cope.

It’s an exciting time, a busy 2018 but I’m going to stay true to who I am.

How are you preparing?

I always do something to prepare myself. For the survival shows, it’s about putting on healthy weight. Unnatural weight goes very quickly, on Mutiny the 10kg went within a week and a half, two weeks, so it’s putting on that weight that’s not too much fat, a healthy fat, a slow burning fuel, an endurance fat. I’ll be putting on a little bit of weight as I’ll be bouncing from episode to the next. By episode 3, 4 or 5 I’ll be feeling the pinch.

You have lots of Tattoo, do they have special meanings to you?

My tattoos are all old school tattoos, they’re timeless. They’ve come in fashion and they’ve never gone out of fashion. I’ve got a ship with an anchor that represents me travelling the world, they’re all sort of military tattoos. I’ve got the old swallows, and the lucky horse shoe and again it just symbolises luck and stuff like that. I’ve got a soldiers grave tattoo which is an old rum bottle, that’s what they used to say a sailors or soldiers grave, once you’ve finished in the military a sailor or soldier would drink themselves into an early grave as you can see by the skull. Then I’ve got some tattoos that fit in, the majority are military tattoos.

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I’ve got a little frog here, which only people in the know will know it means I was a frogman. A frogman is from the special boat service, so if someone from the SBS saw this they’d know. A discreet tattoo but it symbolises I am a frogman. I have a cut throat razor on the neck which symbolises that I live on the edge and I’ve diced with death a few times. It’s when I felt my most alive.

I’m planning on getting more, it’s just finding the time to get more. I don’t like to just get one tattoo here, I like to book in for a full day session, an 8 hour session. I’m a glutton for pain, for my right sleeve and right chest I was in for three days, one after the other, 8 hour sessions. I wouldn’t do that again!

The most painful one was where you have the bend from the forearm to the bicep, just on the inside of the arm there. It was quite painful but I just block it out and get on with it. It’s a challenge against myself, when the pain comes I’m like ‘man up’.

They’re a part of who I am, they tell a story, I still to this day love every single one of my tattoos, I wouldn’t change them, I’m just going to add to the collection as I do more stuff. I conquered the military and got to the highest peak that I could get to. Now I plan on doing that in what I do in the survival world, the media world and in Civvy Street. I won’t stop until I’m at that peak, I’ll probably never get to my peak because I’m one of these people who keeps going and going. I won’t do anything by halves.

Do you think anyone can do a survival show?

I like to push people. I get a lot of satisfaction out of letting people see their potential. Seeing where their limits lie, seeing how far they can push themselves. The minds a powerful thing, it’s a mind-set. Don’t get me wrong, you need to be physically fit, but if you’ve got that mind-set where you believe in yourself, believe in your capability to deliver, it’s astonishing what you can achieve.

What’s your biggest fear?

Failure, but I’m at a stage where I’ve accomplished so much that I’m happy with my skin. That’s why my shows are so different, I’m happy to strip myself down to my bare bones and go this is me. Throw whatever you can at me, that’s what motivates me.

With SAS I talked the talk, but with Mutiny I walked the walk.

If you could have a Super power what would it be?

If I could have any superpower, I’d want to be invisible, there’s just something about that stealth, moving with guile, undetected.

I suppose that comes from the military, I was a royal marines sniper and sometimes I wish I was invisible.

More exciting news to come from Ant with his collaboration with Bio-Synergy.

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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 was also the 27th woman to finish the Marathon Des Sables (250Km through the Sahara Desert), testing the Bio-Synergy range to fuel my training, and recovery. My next challenge is the 6633 Arctic Ultra 350 miles and to swim the English Channel.

So whether you are taking your first step into fitness or already a dedicated fan I hope my reviews will help you.

7/10

REEBOK 16OZ GREY BOXING GLOVES These modern 16oz boxing gloves from Reebok’s Combat range have been developed to help reduce the force, acceleration and vibration of the punch, ensuring the user’s hands are fully protected. Safe, durable and long lasting, the grey gloves offer the right amount of protection for bag work, sparring and other types of combat training.

Breathable with a ventilation mesh and Velcro® straps to secure in place, the Reebok boxing gloves offer a high level of wrist support and are easy to put on and take off.

These were ideal for my fat-shredding and stress-busting HIIT (High Intensity Interval Training) sessions!

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ANITA ACTIVE MOMENTUM SEAMLESS SPORTS BRA

9/10

This bra is built for high-impact activities such as running and marathons the encapsulated cups support each breast individually and offers great support. This Anita sports bra may be a little pricey, but I don’t mind paying for quality. I learned years ago the advantages of investing in a good bra and this one is no exception.

It’s very supportive, comfortable and flattering. The fit is true to size with straps that don’t slide or dig into my shoulders. I use it for boxing and running, cycling so happy, I will only buy this bra from this point forward!

8/10

REEBOK COMBAT STRIKE PAD The Reebok Combat Strike Pad is designed for blocking punches, elbows, kicks and knee strikes and is constructed with high density foam for ultimate impact protection. It features durable handles to ensure precise control through every hit and the shield’s ergonomic curve design makes it ideal for developing leg techniques and upper cuts, offering more varied angles for the workout.

This one size combat shield is lightweight yet tough, whilst benefiting from great absorption quality.

I found the Strike Pad a great alternative to my normal upper body workout, it’s size provides real diversity in the moves in which you can perform on it.

CEP WINGTECH SHIRT SHORT SLEEVE

9/10

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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OVER EXERCISING? WHEN IS ENOUGH, ENOUGH? Many of us know overtraining occurs when continuous training is carried out without sufficient recovery to the point where sporting performance decreases. This is commonly associated with immune suppression, glycogen depletion and impacts massively on our mood. Unlike in the work place when you put in the hours, more often than not you reap the rewards in terms of a promotion of salary increase. Yet when it comes to exercise and fitness training, it’s slightly different.

Remember as always that when we see the efforts and programs all over social media our favourite #instafit people have trained this way for usually many years and understand when to step back and take some time to recover as a strategy in to their program.

From a really high level the way to look at this is remember that the human body works as a unit, this won’t be the case of just “I over used my bicep” but more the case that everything from your connective tissue, muscles and also adrenals are working hard to keep you in a balanced and healthy state. Stress is stress whether it’s your boss shouting down the phone or you about to explode five days in a row of training after you haven’t stepped foot in the gym for 6 years. It’s a fine line to spot however there’s a point where exerting more effort actually becomes counter-productive.

Most people are aware of this concept, but they aren’t aware of how easy it is to over-train and how to spot it.

Your body can only take so much before it becomes afflicted with what’s known as overtraining syndrome – an imbalance between work and recovery. When you put too much stress on the body and don’t give it the proper amount of rest, various undesirable things happen.

Because no one trains exactly the same way, you should watch out for varying symptoms of overtraining. For instance, power athletes may experience different symptoms than endurance athletes, who might experience something different from weekend warriors.

There are a number of overtraining symptoms that include tiredness, tightness, decrease in performance, increase in injuries, restlessness, elevated blood pressure, decreased strength, decreased endurance, decreased max heart rate, allergic reactions, a change in menstrual patterns, plus many more.

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Here’s how to spot signs of over doing it: Lack of motivation – if you’ve lost all desire and motivation to train then your body is probably telling you to slow down, rest and recover. LISTEN to your body.

Get a grip – if your grip strength isn’t gripping then it could be your central nervous system is fried and you need to take a break.

If you are experiencing any or all of the above, STOP WORKING OUT and look at how you can really recover over the next few days. Analyse your sleep and if unsure of whether you are showing signs of over training seek out a professional.

You need to ensure optimal workout recovery is taking place – perhaps even engage in lighter workouts first.

Feeling the fat – you think you’re getting fatter but what As you progress, you can start engaging in harder you’re actually dealing with is an increase in water retention. workouts again. Just make sure that you get enough This is caused in part by the hormonal disruptions caused by rest on your off days to rest your muscles. Swimming overtraining. Namely, your testosterone levels can plunge while can replace running, while cardio can replace weight your cortisol levels rise, which causes a whole host of problems. training. Just make sure you do your part to prevent overtraining and plan your overall workout routine and Pain in the.. Often when you over train you’ll experience pain diet plan as intelligently as possible. in the shoulder, wrist, knee and forearm. Take some time to look at whether this is a Mobility problem or in-fact over training, recovery "deload” for a week could help the body recover.

Going viral – the amount of training you're doing means that

your immune system is more vulnerable - and if you don't take enough time out to recover from the illnesses you do get, they'll linger and lead to bigger problems.

Heart of it – overtraining can be manifested in a slightly raised resting heart rate. Make a habit of taking your pulse rate as soon as you wake up - if anything changes, you'll soon notice.

An increase of 10bpm or more indicates that your body hasn't recovered from recent training.

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This article was written by Ben Camara. Ben is a fully qualified personal trainer and co founder of No1 Fitness with studios in the City of London and Tower Bridge (no1fitness.co.uk)

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BENEFITS OF YOGA? Yoga has taken the modern world by storm, it is one of the most popular forms of exercise and most gyms, school halls and community centres will be running at least one class a week for their members. It is suitable for all age groups and fitness levels and usually is not too expensive to take part in.

An ancient form of exercise Yoga is designed to improve strength, boost your physical and mental wellbeing and increase flexibility.

The core activity is teaching different postures and how to breathe while doing them. These are all designed to increase your strength, flexibility and balance. The practice originated in India about 5,000 years ago with a strong spiritual centre but has now been adapted in numerous countries around the world and has become more mainstream in our modern society with classes available in leisure centres and even hospitals.

close fitting as when you are in Adho mukha śvānāsana (downwardfacing dog) you don’t want to have your top crowding your face which would end up being quite distracting. Magic Bodyfashion have a super simple range of yoga wear that is affordable and comfortable as well as looking good. You can view the collection here: magicbodyfashion.com

There have been multiple studies for the health benefits of yoga. Most do show evidence that suggests yoga is a safe and effective way to increase physical activity, especially strength, flexibility and balance.

There are studies which also show that regular yoga practice is beneficial for people with high blood pressure, heart disease, aches and pains – including lower back pain – depression and stress. (See NHS website) Yoga is a really great introduction for those seeking to improve their physical well-being and fitness. Some people have even started in their 70’s. You will have to do thorough research when it comes to choosing what class to begin with as this will be influenced by your fitness level.

Some classes require you to get up and down off the floor quite a lot and other yoga classes are practiced in the heat to imitate the conditions it was originally practiced under in India. The hot form of yoga provides even more ease of practice for those who suffer with joint pain as the heat causes the synovial fluid to liquefy and greatly eases movement. The heat allows you to perform the postures a little more deeply, so you know you are really giving your muscles that extra warm up but safely.

Hot yoga also allows for detoxification with the extreme sweating and will flush toxins from the skin more readily. According to experts working out in the heated room elevates your heart rate which means your body is working harder. For those that want a more intense cardiovascular workout while toning and increasing flexibility, hot yoga is definitely the right choice. Another benefit with the heat is it assists the body in relaxing and improves breathing, some asthma sufferers have seen improvements in their condition.

Yoga is definitely one of the forms of exercise where what you wear will affect your practice. Comfortable Yoga Activewear is essential to allow freedom of movement and flexibility. It is ideal to wear breathable fabrics, especially in Hot Yoga as you will be sweating more and it is ideal if your skin can breathe through your clothing as you don’t want the expelled toxins to be reabsorbed into your system, sort of defeats the whole purpose of working out. You also want your outfit to be fairly

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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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JAKE BARTON // ISKA INTERCONTINENTAL K-1 CHAMPION, WBC NATIONAL MUAY THAI CHAMPION

DUENORTH TEAM, HAZEL ROBERTSON AND LUKE ROBERTSON // EXTREME EXPLORERS

JASMINE TITMUSS // NATIONAL HONG KONG CRICKET PLAYER

DAN POWELL // T11 PARALYMPIC 400M SPRINTER

PHOEBE SCHECTER // TEAM GB AMERICAN FOOTBALL CAPTAIN

CURTIS STEVENS // FITNESS MODEL AND COLEMAN CLASSIC WINNER

ELLIOT KIBBIE // PROFESSIONAL FOOTBALLER SANDEFJORD FC

PHOEBE GALVIN-ROBINSON // INTERNATIONAL DANCER AND STUNT DOUBLE

BEN COSGROVE // SCOTLAND MENS HOCKEY PLAYER

ALANNAH LAWRIE // GB SKIER

BEN DUDMAN // FITNESS MODEL

LUKE LAWRENCE // OCR WORLD CHAMPIONSHIP QUALIFIER

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MARK FOSTER In 1997 Mark was without a doubt one of the most inspirational GB athletes and it was great to have him join #TeamBioSynergy, so it is with great pleasure that we have managed to stay in contact and have had a chance to interview him 20 years later and see how he is still inspiring others.

Tell us about the transition from world class athlete to working with Ted Baker

I hung up my trunks after 2008 and who thought I would be going from the pool to the dance floor!!! I appeared in strictly come dancing series 6... I made it through to week seven and had the best time. You never know as an athlete once you retire what you will do next unless you planned an exit strategy that is! I have been friends with Ted Baker (ray) for over 15 years now and we talked about how difficult it was finding fashionable clothing for tall people. So we created a range of clothes for tall people which is longer in the arms body and legs so now tall people can look cool too.

How do you keep in shape? And how has your training changed?

James Guy was the world 200 meter freestyle champion two years ago, and won Olympic silver in the relay in Rio. He will be competing in five races in Budapest at the World Championships and could reach the podium on all occasions let me tell you that would be quite something.

Siobhan Marie O’Connor, Olympic silver medal in the 200 meter individual medley and she just keeps getting better and better. She’s still young, technically gifted in all strokes and if she branches out into other events I have no doubt will be winning more world medals soon.

Jazz Carling Olympic silver medalist 400/800 freestyle will again be focusing on another Olympic medal in Tokyo .

The team also has lots of other names and new faces that will be on our screens very soon....

After being a professional swimmer for 23 years at senior level, I know what it takes to be in peak condition.... I am now a motivational speaker and a spokesperson for health and well-being so it’s important I practice what I preach. It’s not about being an Olympic athlete but it is about moderation. you have to be mindful of the exercise you do and the food you eat that’s not saying you need to be a monk. I now train about four times a week in the pool and in the gym, but after beating my body up for a living I now do everything at about 70%... that is cardio and weights... when in the gym I do about 30 to 45 minutes of cardio and 30 minutes of weights. I’m a great believer in bodyweight circuits, press ups, squats, sit ups and when I go in the water I swim for around 30 minutes or so. I love the site the sound and the feel of the water it’s like meditation for me.

If you could train anywhere and with anyone who would it be?

I love training in California and training with the best swimmers in the world.

Gary Hall Junior Olympic champion 50 meter freestyle 2000 and 2004 and my other good friend Jason Lezac another American Sprint superstar. I always think to be the best you need to surround yourself with the best. And let’s face it what better place to train them in the Californian sun...

Are still enjoying ballroom dancing?

The answer is yes!!! Well I realised after doing strictly come dancing (dancing with the stars) that dancing was fun and I also lost a lot of weight not that I had a lot to lose! !! I created a business with Ian White and Natalie Lowe (professional dancers on the show) called fit steps. Steps to getting fit... but the steps are really dance steps... take a look at www.fitsteps.co.uk ...people can learn 14 Latin and ballroom dances, have fun, meet people, whilst losing weight and getting fit.

What is your favourite meal?

I love meat, salads and vegetables the best meal of the day for me is breakfast which is normally porridge and fruit, but my favourite meal if I had only one choice would be... crispy duck and pancakes!

Who do you feel are the future stars of GB swimming?

The British team is flying! We have so much strength and depth, I have been in the team for over three decades now and in previous teams we have never had a team as complete as this. We will never be as strong as USA but we can be second behind them. I can list so many swimmers but if I am to highlight any it would be swimmers like Adam Peaty world and Olympic champion double world record holder.... The man has swam over one second faster than any other man in history.... and let me tell you as a swimmer that is mind blowing... he will dominate this event until he retires.

Duncan Scott the new kid on the block... after claiming to Olympic silver medal is in realise he is starting to shine individually.... A sub 48 second 100 meter freestyle the fastest in the world this year and a one minute 45 second 200 meter freestyle he will be competing for top honours at the world Championships....

Ben proud fastest British summer in history and now the fastest swimmer in the world this year! Fourth at the Olympic games in the 50 meter freestyle he is now the man to beat at this years World Championships.

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Mark on the front cover of our second magazine all the way back in 1999, he also apeard in the original magazine in 97’

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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MATCHA SMOOTHIE BREAKFAST BOWL Recipe from @myrelationshipwithfood

Ingredients Smoothie breakfast bowl 2 bananas large, frozen (sliced 1inch pieces) 2 tsp. Bio-Synergy Matcha powder 2 tsp. Agave Nectar (optional) 1 avocado, ripe 2 handfuls spinach

Toppings 2 tsp. Chai Seeds 2 tsp. Banana chips Coconut chips, toasted Blueberries

Method Matcha is an alternative way of getting your caffeine boost in a healthier way.

Matcha powdered green tea is full of antioxidants, it has over 100 times more than regular brewed green tea.

Cut the bananas into 1 inch slices and place in a freezer bag, and freeze for 6-8 hours.

Blend together avocado and spinach, then place the sliced frozen bananas in your blender with the Matcha powder and blend it together until you have a smooth thick texture. Add the agave nectar if you would like it sweet and blend it again. Pour into 2 bowls and top with your favourite toppings, be adventurous!

Enjoy!

NEW! Bio-Synergy Body PerfectÂŽ Activated charcoal is naturally alkaline and contributes to reducing excessive flatulence after eating. Activated charcoal is steam activated, which increases its absorptive power. Most activated charcoal is chemically treated to achieve the same affect.

Bio-Synergy Activate charcoal is 100% natural and naturally alkaline so its ideal for anyone who is looking to reduce acidity and improve wellbeing

NEW! Bio-Synergy Matcha Green Tea powder is made from the nutrientrich young leaves picked from the tips of shade-grown Camellia sinensis plants, Matcha Green Tea is steamed, stemmed, and de-vined before being stone-ground into very fine powder. Matcha Green Tea powder is then stored away from light and oxygen in order to preserve its brilliant green colour and antioxidant properties. This miracle elixir has been consumed for over a millennium in the Far East, and is now considered to be one of the most powerful super foods on the market today

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CHOCOLATE PROTEIN BIRTHDAY CAKE Recipe from @proteinprincesslondon

Ingredients Cake 40g chocolate whey – BioSynergy 45g dark chocolate 120g egg whites 40g Xylitol (sugar alternative) 1 Tsp baking powder 30g reduced calorie butter 25g zero fat chocolate syrup 110g extra light cream cheese

To make the ganache more runny, add a small amount of additional coconut oil and to thicken it up, add additional raw cocoa powder

Protein Cream/Jam 40g extra light cream cheese 25g vanilla whey – Bio-Synergy Tsp vanilla extract 2 Tbsp low Calorie Strawberry Jam Chocolate Ganache Topping 80g Dark Chocolate 2 Tsp Coconut oil Star dust cake sprinkle and chocolate stars (Optional)

Method Mix all the dry ingredients together then in a separate bowl, mix all the wet ingredients. Add the wet ingredients to the dry and mix everything together.

Line a baking tin then spray with coconut oil. Spread the cake mix into the baking tin and bake for 15-20 minutes at 150-160C. Ensure to keep checking the cake by inserting a tooth pick. When a clean tooth pick is removed, the cake is cooked. Let the cake rest for 20 minutes to cool down.

Next make the protein cream mix by mixing the vanilla whey and cream cheese along with the vanilla extract. Slice the cake in the middle to form a bottom and top tier. Spoon the jam onto the bottom tier along followed by the cream mix.

Place the top tier to form a cake sandwich.

For the topping melt the dark chocolate with the coconut oil and cover the entire cake with the ganache. Finally decorate your cake with your choice of sprinkles.

Enjoy!

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Due North: Alaska A WORLD FIRST EXPEDITION TO TRAVEL THE FULL LENGTH OF ALASKA BY HUMAN POWER

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“The aim of The Due north expedition is to ultimately complete a world-first endurance expedition across Alaska, and provide a unique insight into once of the last great wildernesses.

Also to engage and educate about the environmental changes we are facing around our planet. The mission also aims to inspire the imaginations of people from around the world and realise what the human body can achieve.”

See their exclusive insight behind the story of the mission and the events in their lives drove them to undertake the expedition.

www.duenorthalaska.com www.facebook.com/duenorthalaska Tweet @hazelerobertson | @lukerobertson Instagram @hazelerobertson | @lukejgrobertson Web hazelerobertson.com | lukerobertson.org

Hazel’s story Growing up in Scotland, Alaska and Canada instilled in me a deep sense of love for the outdoors and nature; I was first on skis before I even went to school, and was building tree forts and making fires at the age of nine.

Although I’d spent a lot of time outdoors and going on adventures, the endurance aspect of it started a lot later. It all began with walking the west highland way – a 95mi route along the west coast of Scotland. A couple of years later I was leading a group of kids on a 2 week kayak expedition in eastern Canada and a few years after that I climbed the notorious and technical Western Breach (via the Umbwe Route) of Mt Kilimanjaro to reach the summit at 5895m, unsupported.

Throughout University, I’d dabbled in occasional shorter runs, but it was completing a half marathon in 2012 that got me wondering: could I run a marathon? It scared me so much that I decided to just enter, and figured I’d work out how to actually run the thing later on. I absolutely loved my first marathon, even though for 6 miles of it I wasn’t sure how I would get through, I was in a lot of pain. But somehow I kept going. That got me hooked. I then wondered, how far could I go?

The progression from marathon to ultra marathon seemed like a logical step in the quest to see how far I could go. And from there, multi-day ultra marathons were another logical step. Last year I completed the 230km 5-day Ice Ultra above the Arctic Circle in Sweden, and the 400km 8-day Cape Wrath Ultra in Scotland. Both incredible, and incredibly tough.

Running and my love of the outdoors has taken me all over the world, but I feel so lucky to be able to call Edinburgh, Scotland my home. From here I can easily run up nearby Blackford Hill, or be in the Highlands of Scotland or the Lake District in England in only a few hours.

The outdoors has been such an incredible playground for me and I find a real sense of peace and calm surrounded by nature. I am passionate about doing all we can to leave our world in a good place for future generations.

Luke’s story I’ve always been what you’d call an ‘outdoors’ kind of person. I’m from a farming background and was involved in lots of outdoors groups and played numerous sports as a youngster. My parents always persuaded me to think big and there was a fascination for the big pioneering polar trips of the 20thC through the books of Scott, Shackleton and Amundsen through the books I read and I used to dream of travelling there some day.

Then before my final exams at Glasgow University I had some surprising news. I was told I needed an artificial pacemaker fitted to treat a heart condition. It was inserted the day after my final exam and was a defining moment in my life. From that moment I began to appreciate the fragility of life and that you really never know what is round the corner more than ever. I decided to make plans to fulfil my South Pole ambitions.

A few years later I was preparing to test myself on training trips to Norway and Greenland when I was diagnosed with a brain tumour. I spent ten days in a neurology ward which was the most humbling period of my life I was advised I would spend the next year or so of my life at best, I was operated on. I woke up to be told that it was in fact a very rare cyst, which although still life threatening meant that I could be out of hospital in a couple of weeks.

Less than two years later I found myself completely alone on the ice of Antarctica. After a journey of 730 miles, spending 40 days completely alone and unsupported, with temperatures reaching -60c and winds of 70mph I arrived at the bottom of the world. I had just become the youngest Brit, the first Scot, the second youngest in history and the first with an artificial pacemaker to do so and I felt like the luckiest person on the planet.

Hazel and I have both known each other since about the age of 13 and we both went to school together. We always kept in touch and would often meet up as a part of a larger group of friends despite going to different universities and almost always living in different cities. A couple of years ago however, the time was finally right. We got married last year in 2016 on my dad’s farm and together, we’ve both run the inaugural eight-day Cape Wrath 250 mile Ultramarathon while we we’re also taking on the 156 mile Marathon des Sables in the Sahara Desert in April 2017.

In summer 2017, we’re taking on a world-first expedition to become the first people in history to travel the full length of Alaska by human power alone. Looking ahead, we’ve got lots of exciting plans beyond this too and hope to inspire others to believe in themselves that little but

more and to realise that we are all much stronger than we think we are. www.bio-synergy.uk

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FOOTBALL FOR WOMEN Over a period of two years, 30 scientist lead by Associate Professor Peter Krustrup, University of Copenhagen, have investigated physiological, sociological and psychological aspects of women’s soccer in comparison to running.

Football players stick to their game Many women find it difficult to fit in sport and exercise in their busy daily lives, and many state family and especially small children as the main reason for not finding the time.

The study reveals that contrary to common assumption, the flexibility of running as exercise form actually makes running harder to stick to for most women than soccer, which requires a fixed time and place.

“What is really interesting is that the soccer players differed from the runners in their motivation. The runners were motivated by the idea of getting in shape and improving health. But the football players focused on the game itself and were motivated by the social interaction and by having fun with others. As it turns out, the football players got in better shape than the runners, and that combined with the social benefits makes soccer a great alternative to running”, says Associate Professor Laila Ottesen

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New research shows that women benefit more from playing recreational football than from running when it comes to overall fitness. And that’s not all: women playing football experience a higher degree of motivation when it comes to sticking to their sport, and they increase their ability to bridge and create new acquaintances.

- Bio-Synergy Ambasssador Kirsty Allen playing for West Brom

Why football players are more fit?

When choosing a sport, women tend to favour cardiovascular training to strength training although the build-up of muscles and bone strength are vital to preserve health into old age.“The study shows that the 16 weeks of recreational women’s football causes marked improvement in maximal oxygen uptake, muscle mass and physical performance, including the endurance, intermittent exercise and sprinting ability, explains Peter Krustrup, and continues “This makes soccer a very favourable choice of exercise training for women.The experts & science agree—if you want to stick to your fitness plan, you need to find something you love to do. For more and more people, that plan involves teammates, some wide-open space and a black and white ball. Football is a fantastic cross-training opportunity that has some mental benefits, too.

Improve your cardio

If logging miles on the treadmill bores you to tears, hit the football field instead to work on your cardio.

Hayes explains that football players can travel a distance of eight to 12 kilometres each game. “The aerobic fitness demands of football increase the ability of the heart to pump blood to the muscles and helps clear the build-up of plaque inside the arteries, which is a sign of cardiovascular disease,” he says. The benefits? You’ll enjoy a slower resting heart rate, a decrease in systolic blood pressure and a healthier working heart, Hayes says. Added bonus—you won’t get winded running up a couple flights of stairs.

Increase muscle tone and bone strength

Check out the guns on professional soccer players—not too shabby. And the rest of their

bodies are pretty sculpted, too. The very nature of soccer as a game of constant movement keeps the muscles engaged over long periods of time, which is great for overall muscle tone. The repeated weight-bearing loads on the body during a football match are an excellent way to increase the strength of our skeletal frame.”

Improve coordination

Increase endurance

While you may think of your fitness goal as the one thing in your life that’s all about you, consider the idea that you can share that goal with others and take the lessons you learn on the field into the rest of your life. “The ability to work with others to reach a common goal is powerful when related to everyday life.

As football increases your cardio capacity, it also improves your endurance. An increase in aerobic capacity allows football players to run farther for a longer period of time, because football requires you to execute a variety of motions, it’s more beneficial than just parking yourself on the cross-trainer at the gym. “Football involves running, walking, sprinting and jumping. These movements require a great deal of endurance for an athlete to be able to play a full 90 minutes.”

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Whether you want to be able to beat your kids at Wii Golf or just stop bumping into things, football can help. Hand-eye coordination is improved when players either kick the ball or receive a pass from someone.

Teamwork

SUMMER CORE WORKOUT EXERCISE 1 - SIT-UPS PRIMARY TARGET: Upper Abs SECONDARY TARGET: Lower Abs and Obliques The most obvious of movements but surprisingly many people fail to do this exercise correctly either coming up to high and pushing their head forward or have no control.

1. Lie flat and bend your knees placing something heavy by your feet to keep you from moving.

2. Place your hands on your chest this will stop you from pushing your head forward.

3. Tense your stomach and raise yourself up until nearly upright hold then slowly lower yourself back towards the floor

EXERCISE 2 - LEG RAISES PRIMARY TARGET: Lower Abs SECONDARY TARGET: Upper Abs and Obliques 1. Lie flat on your back on the floor with your legs straight in front of you.

2. Place your hands at your sides by the floor for support.

3. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.

4. Retaining tension on the abs, lower your legs to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to let your legs drop on the negative portion of the movement).

EXERCISE 3 - LYING LEG RAISE+CRUNCH PRIMARY TARGET: Upper and Lower Abs SECONDARY TARGET: Obliques 1. Lie flat on your back on the floor with your legs straight in front of you.

2. Place your hands at your sides by the floor for support.

3. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.

4. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.

5. Retaining tension on the abs, lower your legs to the beginning position and then bring your torso to the

starting position as well. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

EXERCISE 4 - KNEE-INS PRIMARY TARGET: Lower Abs SECONDARY TARGET: Upper Abs and Obliques 1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.

2. Keeping your knees together, pull your knees in towards your chest until you can go no farther.

3. Keeping the tension on your lower ab muscles, return to the start position and repeat the movement until you have completed your set.

EXERCISE 5 - TOE TOUCHERS PRIMARY TARGET: Upper and Lower Abs SECONDARY TARGET: Obliques 1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.

2. Simultaneously bring your legs up as far as possible while at the same time bringing your torso towards them.

3. Return to the start position and repeat the movement until you have completed your set. (Note: This is a modified version of a V-Up. In a true V-Up your starting position is lying down on the floor and bringing yourself up with no arm support).

EXERCISE 6 - CRUNCHES PRIMARY TARGET: Upper Abs SECONDARY TARGET: Lower Abs and Obliques 1. Lie flat on your back on the floor with your legs in front of you bent at the knees.

2. Place your hands by your chest.

3. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.

4. Retaining tension on the abs, bring your torso to the starting position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

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