Total NRG - health & lifestyle magazine

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What is detox?

Dwain Chambers Mount Everest

Exclusive interview with Dwain Chambers

What exactly is biohacking and how do you define it? Why do we need to detox and what do I need to detox from?

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

Hannah Rankin


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

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

Like on Earth

Hari Budha Magar

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

Maintaining the health and performance of astronauts

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

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

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

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

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

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

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

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

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

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

Yours in fitness, Daniel and The Bio-Synergy team

If you want to get in touch email or call - 0044 207 569 2528

Bio-Synergy News:

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

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

• Bio-Synergy joins the UK Space Agency Leo programme

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

• Awarded – Leading Sports Nutrition Brand 2023

• Bio-Synergy partners with Prost8 UK and Dwain Chambers

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

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

• Evening Standard awards Bio-Synergy Best DNA kit

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

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

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

• Bio-Synergy extends Informed Sport testing

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

| 2023
Contents 8 What exactly is biohacking 12 10 weight loss tips 13 Expert tips & advice on nutrition, hydration and stretching 16 Do you need to train to failure by Brad Schoenfeld PhD 20 What is detox? 24 Roasted JAZZ apples and cauliflower salad recipe 26 Relaunch of NPA 28 Secrets to tackling clutter and creating more energy in your home 30 Bringing cutting-edge rehab and training approaches to the UK 32 Smoky tempeh & jazz apple slaw sandwich recipe 38 Hari Budha Magar conquers Everest 40 Unleash the athlete within you 43 Body fat and exercise by Mike McGurn 44 An actor’s health by Wayne Gordon 46 Timing of breakfast 52 Spiced duck, pickled cherry, olive & watercress salad recipe 56 Mission performance by Katherine Rahill PhD 60 Life after sport with Montell Douglas 62 Product reviews 64 JAZZ apple & sweet potato smoothie bowl recipe | | 2023


What exactly is biohacking

What exactly is biohacking – how do you define it?

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

What are the benefits of biohacking?

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

Are some people more likely to benefit than others?

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

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

> Balance of Ancient Wisdom and Modern Science

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

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

Is biohacking safe?

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

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

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

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

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

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

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


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

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

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

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

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

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

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

What are some of the most common misconceptions about biohacking?

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

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

Biohacking isn’t all about supplements and gadgets: While

supplements and technology can certainly play a role in biohacking, they are not the only aspects to consider. I often emphasise the importance of diet, sleep, stress management, and social connection in my bio harmonising approach.

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

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

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

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

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

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

PAGE 9 | TOTAL NRG | 2023



Boost & Protect


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


Take one capsule a day with water.


Improved Immune System


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


Take one capsule a day with water.


Ultimate Immune Booster


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


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

Bio-Synergy Whey Hey Elite®

Informed Sports Certified Product


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


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




The UK’s most powerful protein


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



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


The delicious protein powerhouse


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


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

100% natural alleregen free vegan protein


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



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


Gain the muscle, lose the fat


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


Mix one scoop of Skinny Protein® with 200-300ml of skimmed milk, water or your favourite milk alternative. Shake well. 700g

2.25kg 908g

10 weight loss tips

Chew your food thoroughly: Taking the time to chew your food thoroughly and savour each bite can help you feel more satisfied and prevent overeating.

Use smaller plates and bowls: Trick your brain into feeling full by using smaller plates and bowls. This can make your portions appear larger, helping you consume fewer calories without feeling deprived.

Drink water before meals: Hydrating before meals can help you feel fuller, leading to reduced calorie intake. Aim to drink a glass of water 15-30 minutes before each meal.

Get enough sleep: Lack of sleep can disrupt your hormones and increase your cravings for unhealthy foods. Prioritize quality sleep to support your weight loss goals.

Laugh more often: Laughing not only improves your mood but also burns calories. Find ways to incorporate humour into your daily life, such as watching funny videos or spending time with funny friends.

Stand up and move every hour: Sitting for prolonged periods slows down your metabolism. Set a timer to remind yourself to stand up and move around for a few minutes every hour.

Include spices in your meals: Spices like cayenne pepper, cinnamon, and turmeric can boost your metabolism and help you burn more calories. Experiment with adding them to your dishes.

Take cold showers: Cold showers can increase your metabolism and activate brown fat, which helps burn calories to generate heat. Start with a warm shower and gradually decrease the temperature for the last few minutes.

Eat mindfully: Pay attention to your eating experience by eating slowly and without distractions. This helps you tune in to your body’s hunger and fullness cues, preventing overeating.

Use blue plates: It is believed that the colour blue can act as an appetite suppressant. Consider using blue plates or tablecloths to potentially reduce your food intake.

PAGE 12 | TOTAL NRG | 2023

Expert tips & advice on

nutrition, hydration, stretching, active recovery, sleep, and muscle recovery techniques

Nutrition: Eat a balanced diet that includes a variety of whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Prioritise nutrient-dense foods to provide your body with essential vitamins, minerals, and antioxidants.

Fuel your workouts with carbohydrates for energy and consume an adequate amount of protein to support muscle repair and growth.

For added convenience consider a good quality vitamin and Bio-Synergy protein shake.

Stay mindful of portion sizes and listen to your body’s hunger and fullness cues.

Hydration: Stay hydrated throughout the day, not just during exercise.

Drink water before, during, and after workouts to maintain proper hydration levels.

Consider electrolyte-rich drinks for intense or prolonged exercise sessions.

Monitor urine colour; pale yellow or clear urine generally indicates adequate hydration.

Stretching: Prioritise both dynamic stretching (before exercise) and static stretching (after exercise).

Dynamic stretching helps warm up the muscles and increase range of motion.

Static stretching at the end of a workout can aid in improving flexibility and reducing muscle tightness.

Focus on major muscle groups but don’t neglect smaller muscles and joints.

Active Recovery: Engage in low-intensity activities such as walking, light cycling, or yoga on rest days or as a cool-down after intense workouts.

Active recovery promotes blood flow, which helps

remove metabolic waste products and reduces muscle soreness.

It can also aid in muscle repair and promote faster recovery.

Sleep and Rest: Aim for 7-9 hours of quality sleep each night.

Sleep is crucial for muscle recovery, hormone regulation, and overall health. Create a sleep-friendly environment, establish a consistent bedtime routine, and limit exposure to electronic devices before bed.

Take regular rest days to allow your body to recover and prevent overtraining.

Foam Rolling and Sports Massage: Foam rolling and sports massage can be helpful in speeding up muscle recovery.

Foam rolling is a form of self-myofascial release that can help reduce muscle tightness and increase blood flow to the muscles.

Sports massage involves the manipulation of soft tissues by a trained professional and can help improve circulation, reduce muscle tension, and enhance recovery.

Both techniques can help alleviate muscle soreness, increase flexibility, and improve overall muscle function. Remember, individual needs may vary, so it’s essential to listen to your body, consult with professionals, and adjust your approach based on your specific goals and circumstances, a Bio-Synergy DNA kit is a great way to get a hyper personalised programme and road map.

PAGE 13 | TOTAL NRG | 2023



The original muscle performance booster


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


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


The original muscle performance booster


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


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


Take your workout and recovery to the max


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


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


x125 2019 2019



Perform better, feel stronger, recover faster


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


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



High performance amino acids for muscle recovery


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


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


For performance and endurance athletes


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


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


Boost Your Concentration


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


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


Do You Need to Train to Failure

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

Who’s right?

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

What We Did

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

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

What We Found

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

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

PAGE 16 | TOTAL NRG | 2023

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

What are the Practical Implications of Findings

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

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

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

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

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

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

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


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

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

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

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

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


endeavored to investigate the complexities of this topic.

Take-Home Conclusions: So where does this leave us from a practical standpoint? As with most applied exercise-related topics, research can only provide general guidelines into application for program design. Hence, here is my evidence-based take on the topic that synthesizes the current research in combination with insights from personal experience. First, muscular adaptation requires a stimulus that challenges the body beyond its present capacity. In novice lifters, this can be achieved stopping quite a ways away from failure; even cardio is sufficient to cause appreciable muscle growth in this population! As you gain training experience, the need to train closer to failure becomes increasingly more important. Although it’s difficult to provide specifics, I’d say that at least some sets need to be within a rep or so of volitional failure. I’d also speculate that for highly trained lifters (e.g. competitive bodybuilders), there is a need to take some sets to failure to optimize muscle-building. Along these lines, as you get older, failure training should be employed more sparingly to allow for adequate recovery.

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

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

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

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

| | 2023

What is detox?

Detoxing is something that’s vital for good health and natural healing. The words ‘detox’ sadly has been tarnished by the health & fitness/influencer industries through the likes of detox teas, weight loss fads and perceived quick fixes. Detox is not a fad.

Real detox has been used throughout history. They are ancient alternative healing methods that have been practised for generations within cultures that were an integral part of life, whether that be through Ayurvedic practices, Finnish saunas, Chinese body cupping or even water fasting. With our modern day lifestyle removing us so far from anything intuitive or traditional, it is no wonder that we live in a society riddled with health issues.

The problem we’re up against is that we are exposed to more toxic chemicals now than ever before in the history of mankind. Everyday we’re adding toxins into our bucket (which is a metaphor for our body), from our food and water supply, our environment, the products we use and the way we live our lives. Our bodies haven’t really been designed to deal with this level of toxic load we see today.

It’s no longer enough to rely solely on our bodies’ natural processes because of how many toxins, chemicals, pollutants and stressors we are exposed to on a daily basis. Studies have confirmed that forever chemicals are found in 99% of people’s blood, we simply cannot avoid them. Detox must become a lifestyle and a way of life.

Why Do We Need To detox?

All illnesses we see today are symptoms of a toxic body. Many people are suffering from toxicity related illness today and these conditions are misrepresented as everyday common ailments that people look to medicate. Whether that is being plagued with eczema, crippling arthritis, stubborn weight, feeling sluggish, lethargic and having low energy. It’s all toxins that have accumulated in your body. Toxins that have accumulated for many years and even decades. If we fail to detox regularly, our toxic load gets higher and higher, overburdening our organs and immune system. Over time this then leads to disease

What do I need to detox from?

We live in a toxic environment today. Never in human history has our bodies had to deal with so many different attacks on our health.

We need to be conscious of where these toxins are coming from and look to reduce our exposures. Additionally we need to be proactive in removing these toxins from our bodies, so that they don’t slowly build up over time and lead to chronic symptoms and health issues.


Here are some examples of normal things that exposure us to toxins each day;

• EMFs, Wifi, mobile phone use.

• Fragrances, perfumes, air fresheners at home

• Mercury fillings and root canals in our mouths

• Cookware like Teflon in the kitchen

• Tap water & Shower water

• Pesticides, herbicides, fungicides on our food.

• Mould exposure in our homes and old buildings.

• Our personal care products; deodorant, toothpaste, mouthwash, shampoo, body wash, washing powder, etc.

• Carpets, paint, and re-decorating in our home.

• Stagnant air recirculating at home and offices.

• Alcohol, junk food, refined sugar.

• The list is pretty endless, and all these compound together and add to the accumulated body burden causing free radical damage, inflammation and eventually lead to disease.

My Story on becoming a Detoxification Expert. In my early 30s, I suffered with chronic anxiety, digestive issues, and hormonal imbalances for 5 years which impacted my entire life. I went from being a socially outgoing young man to a withdrawn, nervous and low energy individual. My self-confidence and self-esteem hit an all-time low. Everyday my thoughts were plagued by my chronic symptoms. My life was put on hold. I cancelled plans whenever my anxiety or digestion flared up and just felt flat and tired all the time.

Doctors were unable to offer me anything besides medications which came with a long list of side effects. I was desperate to understand what was happening to me and how to fix it. I felt stuck, frustrated and misunderstood by friends and family. At the time I had no one to turn to for help. This motivated me to discover how to heal the body. I spent thousands on courses, books, training, working with practitioners and trialling every single protocol I came across. Eventually, I discovered the root cause of my issues and used the body’s self-healing mechanism to heal myself.

Fast forward to today, my energy has never been better. I have my zest for life back, zero digestive issues and anxiety has never returned. I can proudly say I am experiencing true, vibrant health. All through the power of detoxification and understanding of the body selfheals given the right conditions. I am now on a mission to share this information with others who are stuck, confused and frustrated. Those who are left struggling with chronic symptoms and unable to find the answers they’re searching for. Confused on where to start or feel like they’ve exhausted all other routes.

Quick Fire Tips on how to incorporate ‘daily detox’ strategies into your routine.

Real Detox can be confusing and complicated if you don’t know what you’re doing. Below are some easy to pick up habits that will proactively detox and feeling great.

Morning Binders To Start The Day.

Binders are natural substances that bind to called toxins within the body so that they don’t get reabsorbed into the body before they can be eliminated. Think of them as a sweeping brush for your insides. Look to take a binder first thing in the morning to bind up the toxins that have built up in your digestive track overnight. Bentonite Clay or Activated Charcoal are great binders to start with.

Upgrade Your Drinking Water.

A whooping 98% of people living in developed countries are mineral deficient. By adding in extra trace minerals to our drinking water can give us an extra boost of energy and help remove heavy metals out of our bodies slowly. Aussie Trace Minerals is the brand I recommend.

Sweat It Out After Your Workout.

Sauna is a great way to release toxins via our sweat. Spending some time in the sauna (especially infrared saunas) helps your body sweat out toxins, limiting the stress on the system whilst also encouraging deep breathing. You can supercharge this too by having some activated charcoal beforehand to help bind to any toxins ensuring they are more easily removed from the body.

Ditch The Deodorant.

Focus on using natural personal care products to avoid the Xenoestrogens are man made chemicals that act like oestrogen in the body. Aim for homemade or natural brands popping up. Use only organic products, free of chemicals. Natural brands I recommend are Jason Natural Care, Aloe Dent, Native, Sukin, ByAchilles, RiseWell and Faith In Nature.

Swap Out Your Kitchen Plastics

Studies have found that certain chemicals in plastic can leach out of the plastic and into the food and beverages we eat. Some of these chemicals have been linked to health problems such as metabolic disorders (including obesity) and reduced fertility. Swap out all your plastic products for either glass, bamboo or silicon storage containers to stop that leaching of chemicals being part of the menu.

Where to learn more?

Check out my Instagram page or website, or join my free FB group called The Detox Blueprint to tap into live training sessions on all things detoxification.


FB: The Detox Blueprint Group





Healthy joints and bones for athletes


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


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


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


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


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


For a boost in stamina and power



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


Take one to two capsules before exercise with water.

Do not exceed the recommended daily dosage.

x90 2019 PAGE 22 | TOTAL NRG | 2023




Better muscle recovery for more growth


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


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


Perform better, feel stronger, recover faster


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


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


Highest performance 2.1.1 pre-workout powder


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


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


Highest performance 2.1.1 pre-workout powder


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



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

2019 2019


Roasted JAZZ apples and cauliflower salad

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



1 cauliflower – cut into florets.

1/2 cup of peas.

1 large carrot – roughly chopped.

1 large JAZZTM apple – chopped.

1 red onion – chopped.

2 tbsp of olive oil.

Salt and pepper – to taste.

Parsley – chopped.


1tsp of paprika.

1tsp of ground cumin.

1tsp garlic powder.

2tbsp of tahini.

1 lemon – juiced.

1tbsp of olive oil.

3 to 4 tbsp of water

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

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

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

| | 2023

Relaunch of NPA FITNESS

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

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

This year we have 3 competitions

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

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

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

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

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

PAGE 26 | TOTAL NRG | 2023

NPA Pro Athletes

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

International Competition

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

Open British Championships

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

New Divisions

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


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

(full rules can be obtained on our website www. or via our facebook group or emailing us at

Online entry is open now!

NPA & Bio-Synergy the perfect partnership

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

| | 2023 #MAKEITHAPPEN x

Secrets to tackling clutter and creating more energy in your home

Keeping a clear and well-organised home is a vital act of self-care and can be quite invigorating. Clutter takes up a lot of energy, and the less you have, the less you have to manage. Most people also find that when they declutter, they get a huge surge of energy as what has been emotionally or psychologically blocked is released.

Clutter can cause many practical problems and evoke a lot of anxiety, confusion and overwhelm. Those feelings take their toll on your health, energy and wellbeing. Less obvious are the feelings of shame that surround clutter: that sense that there is something wrong with you for not being able to get and stay organised. This can lead to self-recrimination and at worst to depression and withdrawal from life.

Clutter represents decisions that haven’t been made and actions that haven’t been taken. And it can also reflect

deeper psychological attachment to objects, as I reveal in my book The Secret Life of Clutter. In a sense, your home speaks your mind. In order to make those unmade decisions, take those avoided actions or become willing to let go of what we are holding on to you need to start by getting clear.

Getting clear has two aspects. Firstly, our homes and accumulated clutter hold meaning and often have stories to tell. The spaces we inhabit and the objects within them reflect many aspects of our lives and our inner selves. So, one secret to creating a calm and nurturing home is to understand the psychology of what lies buried beneath your clutter. As you do this, you may realise that understanding what is blocking you is often the key to moving forward. While decluttering is a very practical process, it can also be a fascinating journey deep into your mind and your past. One that allows you to redefine your life and reshape your future.


Secondly, on a practical level, getting clear means working with a clear goal, plan and process to aid success and alleviate the overwhelm. I suggest you begin by decluttering just one area, treating it as a small self-contained project, and only when it is complete, moving on to the next. Start with an area that:

• is easiest, so you see results quickly and it motivates you to continue.

• most drains your energy.

• will give you the most satisfaction and pride once it is clear.

See your cluttered home as like an overgrown garden, first you have to weed it, then plan and plant, and then maintain.

Weeding – making decisions and letting go. Working drawer by drawer, or shelf by shelf, collect batches of your possessions in front of you. Then, item by item, put everything into one of these piles: Keep, Donate, Sell, Action, Bin or Recycle. Keep only what you love or use regularly. Donate or sell items that are in good condition, but not useful to you. Bin or recycle broken, damaged, or unusable items. Action is for things that need something done like repairs or returning to a neighbour. Most importantly, stay focused on making quick decisions. Trust your gut and always complete the area you have chosen to start on before you move on.

Planting – categorising and finding homes for things. Don’t be tempted to categorise or put things away until you have put everything through the decision-making ‘weeding’ process. Only once you have finished this, start the next stage: creating a place for everything and putting each thing you have chosen to keep in its rightful home. This is the fun part where you create order and beauty.

Maintaining – building helpful organisation habits. Like a garden, a home needs maintaining too. Everyone I work with says how much more energised they feel when their home is in order, so keeping it that way is key. What you avoid today, you will have to deal with tomorrow, so don’t build up ‘clutter debt’.

Top three tips for maintaining order:

• Complete, complete, complete!

• Set a reminder to declutter a small area each quarter, so clutter doesn’t build up again.

• Leave nothing on the floor that doesn’t have feet. Pick it up and put it away, you will thank yourself for it later.

There are many positives to getting your home clear. The sense of feeling in control of your life is a huge one. Think of your home as your flight deck, the place you run your life from, so the more organised it is, the better equipped you are to take off into the world of adventure.

I hope you are inspired to take action and create a home that truly reflects who you are and the life you want to live. A home that you love, that loves you back.

Psychotherapist, designer, and clutter expert, supports people to create beautifully organised, clutter-free homes and live more mindful and meaningful lives. Her book The Secret Life of Clutter has been described as ‘a love letter to clarity’.



Apex Neuro

After their experiences with a brain injury and a careerending disc herniation, Sarah and Rob founded APEX NEURO to bring cutting-edge rehab and training approaches to the UK. Sarah explains why the nervous system is a powerhouse for recovery and performance.

Rob and I came to realise the importance of the nervous system for recovery under very different circumstances. In 2019, I was involved in a car accident resulting in a traumatic brain injury (TBI) and damage to my hips and spine. As a neuroscientist, I knew the processes and mechanisms that underlie TBI are incredibly complex and are poorly understood. Despite this, I made it my mission to find evidence-backed ways to recover from my injuries.

A few years earlier, Rob was on the verge of signing a semi-pro contract to play American football when he injured his hamstring. This lead to double herniated disks in his back. His sports career was over.

When we met in 2020, everything clicked. Though our injury experiences had been very different, we both realised that there was a glaring gap in typical rehabilitation. An overwhelming amount of the

approaches fixate on the “hardware” — the muscles, tendons and bones, overlooking the power of the “software” — the brain and the nervous system, that controls the hardware.

Combining our skillsets, we adopted a neurological approach to rehab and training. Working with the “software” (the nervous system), we found we were able to create change very quickly and get closer to the root cause of issues. We were able to resolve the long-term pain from Rob’s injuries and he recovered his strength in the gym. We fixed the problems with my hips and spine, and drastically reduced the brain injury symptoms so I was able to return to my Ph.D.

Our experiences became the formula for APEX NEURO. Our cutting-edge approach uses evidencebacked biotechnologies (technologies based on biology) to stimulate the brain and nervous system. Using neurological stimulation and creating change at the cellular level, we are able to achieve outstanding results treating pain and injuries. We can accelerate recovery and improve quality of life for clients with neurological conditions.


In many cases, we apply these technologies during movement or training to harness the power of neuroplasticity (the ability of the brain to change and adapt - like ‘reprogramming’ the software). Over time, we are able to strengthen the nervous system and reeducate the muscles for recovery and growth. We are still blown away by results we witness every day.

Our neurological approach in action…

A client came to us after he suffered a broken back during an IED attack while serving in Afghanistan. Despite learning to walk again, he had lost all feeling in his legs and the muscle was wasting.

We got to work sending corrective signals to and from the brain and nervous system. From the first treatment, the feeling in his legs started to return. Over the coming weeks, we tapped into the power of neuroplasticity by stimulating his muscles while he trained. Each time we saw him, the feelings became stronger, his range of motion improved and he was able to control the muscle more intentionally. The muscle in his legs that was slowly wasting away… began to grow.

Another client had been diagnosed with myalgic encephalomyelitis (known as ME, or chronic fatigue syndrome) and fibromyalgia (a long-term condition that causes pain all over the body). We used subsensory stimulation techniques, meaning she could not feel them (individuals with conditions like fibromyalgia can be hyper sensitive to touch) as more intense treatments were too much for her nervous system. Over time, we were able to graduate her treatment from lying down, to training in the gym. Each time she saw us, her pain decreased, while her energy increased. She went from being bedbound for days at a time, to eventually being able to learn to scuba dive!

Our neurological approach can be used to enhance sports performance too. We have worked with a number of IFBB (International Federation of Bodybuilding) pro athletes, leveraging the power of neurological stimulation to maximise training and overcome injuries. A super-power of our approach is being able to target specific muscles with precision and accuracy, harnessing the power of electric stimulation to enhance mind-muscle connection and correct imbalances. Our athletes leave us stronger, without pain and with more symmetry in their physiques.

By working at the neurological level, we have the potential to generate immediate and sustainable results. Often where traditional ‘hardware’ based treatments have failed. Harnessing the power of the brain and nervous system, we can achieve profound changes in performance and recovery, and lifealtering results for individuals with chronic conditions.

Want to learn more about what we do?

You can find more info and book a consultation with APEX NEURO at

We are very active on Instagram @apexneuro



Smoky tempeh & jazz apple slaw sandwich

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



1 block of tempeh

Barbecue Sauce:

1/2 cup of tomato puree

1/2 cup of water

3 tbsp of Worcestershire sauce

2 tbsp of apple cider vinegar

1/2 tsp of garlic powder

1/2 tsp of salt

2 tbsp of maple syrup

1 tsp of black pepper


For the slaw:

1 JAZZTM Apple - deseeded & sliced as thinly as you can

2 cups of finely shredded purple cabbage

1 carrot - finely sliced

3 spring onions -finely chopped

Barbecue Sauce:

1 avocado-mashed or sliced

A handful of green of your choice - I have used a mix of cress and rocket

Optional but very delicious: sauerkraut or kimchi

Bread: 4 slices of bread of your choice

1.To make the BBQ sauce simply mix everything together into a small bowl.

2.In a bowl mix together all the ingredients for the slaw. Place a lid on top and leave it to the side while you are preparing the rest.

3.Cut the tempeh into thin slices and brush them with the barbecue sauce. If you can, prepare this the day before and let the tempeh marinate overnight or for at least 2-3 hours in the fridge.

4.Place the tempeh strips on the barbecue and cook them on each side for 3-4 minutes. At the same time grill the bread until crunchy.

5.Assemble the sandwich starting with the mashed avocado, the greens, then add the tempeh, sauerkraut and finely the apple slaw. Use extra bbq sauce if needed.

Enjoy straight away or wrap up for the perfect picnic!




The weight loss award-winner


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


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


Keep the muscle, lose the fat.


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


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


Feel better, look slimmer


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


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


Get ripped and ready for the stage


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


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

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Smart Vending Machine


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

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

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

visit for more info



Perk up your performance and focus


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


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


The natural way to boost metabolism and energy


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


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


For Hair Skin & Nails


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


For best results, simply enjoy two gummies every day.


The weight loss award-winner


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


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

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Unlock Your Potential


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


Unlock Your Potential


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


Unlock Your Potential


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


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

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

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

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

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

Hari summitted at around 3pm on May 19th.

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

Hari Budha Magar Conquers Everest

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

To support Hari’s Everest appeal, visit

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

Full details of the major supporters can be found at

Support Hari’s climb at Instagram at @Hari_Budha_Magar

Listen to our interview with Hari here.


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

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

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

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

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

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

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

2.Set Purposeful Goals: The Roadmap to Success

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


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

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

3.Embrace Resilience: Bouncing Back Stronger

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

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

4.Visualisation: Picture Your Success

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

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

You now possess the key to unlock your full potential. The question is will you take action or remain where you are? A huge misconception is that an elite mindset is complicated or out of reach. The truth is, an elite mindset is doing the simple things over and over again, when everyone else gives up or gets distracted! Embrace positive self-talk, set purposeful goals, cultivate resilience, and harness the power of visualisation. With these actionable tips, you’ll take your running performance to the next level and beyond. Remember, it’s not just about physical progress; your mental game is equally crucial in unleashing the athlete within you. By believing in yourself, maintaining focus, and bouncing back from challenges, you’re well on your way to becoming an elite runner. Lets not forget the unlimited improvements the above will have on your daily life too.

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




The slimming, vitamin-packed detoxifier


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


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


High strength garcinia capsules


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


Take 2-4 capsules per day with a glass of water.


Your rich source of omega 3, 6 and 9



The ideal source of essential fatty acids, Big Red Krill Oil provides you with omega 3, 6 and 9 to support the normal functioning of the heart, brain and vision, in an easy-to-swallow capsule with no unpleasant fishy odour, taste or aftertaste. Big Red Krill Oil capsules provide 500mg of pure Antarctic krill oil, a special source of omega 3 with a high concentration of marine phospholipids. This means the oil may be more easily absorbed and used by the body than standard omega 3 found in common fish oils. What’s more, the nutrients in Big Red Krill Oil can also help to manage cholesterol and provide powerful antioxidant and anti-inflammatory properties.


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


For Hair Skin & Nails


Collagen is an abundant protein in your body and is the major building block in hair, skin, nails, joints, bones and muscles. Collagen production reduces after the age of 20, declining by about 1% per year. Our marine collagen powder can be taken daily to supplement this.


Bio-Synergy Protein Collagen Peptides are easily digested and soluble in cold or hot liquids, one to two scoops a day is all you need! Add a scoop to food (like sweets or sauces) or beverages (like smoothies or water). 300g


Body fat and exercise

Our body fat % can determine an awful lot about our general health and be a great indicator to future illnesses and wellbeing.

Living a healthy lifestyle, eating, and training sensibly and sleeping correctly normally keeps an individual’s body fat at a sensible %.

Losing weight by being in a caloric deficit is a simple enough goal, but even if you manage to stick to it, there are no guarantees as to how fast you will lose unwanted pounds. Incorporating a sensible resistance training programme 3 to 4 times a week will greatly assist the reduction of body fat and increase in lean muscle mass.

There are several simple, healthy habits that may help you to lose weight quickly: Eating protein for breakfast, going for walks, reducing high glycaemic carbohydrates, drinking enough water, and getting enough sleep can all help.

Include more protein for breakfast.

Starting your morning with a protein-rich breakfast such as scrambled eggs, lean turkey rashers, nuts and Greek yoghurt is a great start to the day and could help you keep hunger at bay. Avoid cereals laden with sugar or white toast and jam as they are full of sugar.

Eating more protein can help curb your appetite and prevent you from eating too much. Protein takes longer to digest than carbohydrates do, which explains why it suppresses appetite.

Exercise more

One of the best ways of exercising is walking, its free,

low level intensity, low risk of injury and gets you outdoors in the fresh air. Aim to walk for 10,000 steps a day or around 8 Km this can be achieved by a stroll in the morning, doing your shopping, playing golf, or chasing after the kids. It doesn’t matter how you get your steps in

Drink more water

Try to drink 2-3 litres of water over the course of a day. Sometimes our body mixes up when it is thirsty with being hungry causing us to reach for those extra calories instead of hydrating.

At every meal and snack drink a glass of water to add to the feeling of satiety.

Quality sleep

A lack of sleep causes so many health issues and overeating is top of the list.

Not getting enough sleep leaves us feeling fatigued, which triggers hunger cravings for sugary snacks. This is why making sure you get enough sleep is essential.

Try to sleep in a room that is dark, ventilated, and cool and aim for 6-8 hours of quality sleep a night.

Maintaining a healthy body fat % is an important factor in determining how healthy you are and potentially how long you live. Just by making small adjustments in our lifestyle with exercise, sleep and weight management can add potential years to our longevity.

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An Actor’s Health INTERVIEW

Following a career in the armed forces and as a personal trainer, Wayne burst on to our screens as Doom on Gladiators and has starred in several films including White House Down alongside Nick Nolte and Gerald Butler.

As a former athlete and PT Wayne knows how important fitness and wellbeing is and shares his insights on how he stays in peak performance whilst on location.

Acting requires immense energy, focus, and mental agility. To deliver outstanding performances consistently, actors need to maintain their health and stay focused on set. While a balanced diet and a healthy lifestyle are vital, some actors rely on various strategies to enhance their performance on and off the stage.

In this article, Wayne shares how Bio Synergy supplements help him stay healthy and focused while acting on set.

Boosting Energy Levels:

One of the key benefits of Bio-Synergy supplements is their ability to enhance energy levels. Acting often demands long hours, physical exertion, and mental alertness. Bio-Synergy supplements can provide a natural boost of energy, helping sustain energy levels throughout the day. With greater energy reserves, actors can tackle demanding scenes, maintain concentration, and deliver their best performances with ease.

Improving Cognitive Function:

In the fast-paced world of acting, maintaining focus is crucial. Bio-Synergy’s Limitless supplement is designed to support cognitive function, improving memory, attention, and mental clarity. Incorporating Bio-Synergy supplements into my daily routine helps sharpen my cognitive skills, enabling me to memorise lines more effectively, adapt to character nuances, and stay mentally agile during demanding scenes.

Enhancing Physical Endurance:

Acting can sometimes involve action and fight scenes which that can take a toll on the body. Bio- Synergy supplements have been beneficial in enhancing my

Unlocking Optimal Health and Focus On Set

physical endurance, allowing me to perform physically demanding scenes with greater ease. These supplements which include creatine, amino acids, and vitamins, which aid in muscle recovery, reduce fatigue, and promote overall physical well-being. By incorporating Bio-Synergy supplements into my regimen, I can better withstand rigorous shooting schedules, perform stunts, and execute physically demanding scenes with ease.

Supporting Immune System:

A strong immune system is essential to maintain optimal health and avoid disruptions in my shooting schedule. Bio- Synergy supplements include immune-boosting ingredients incluidng vitamin C, zinc, and antioxidants. Bio-Synergy ZMA, Immune Booster and Vitamin D are my daily must haves. By strengthening my immune system, these supplements can help me ward off illnesses and stay healthy throughout my acting commitments.

In summary, Bio-Synergy supplements can be a valuable addition to an actor’s routine, providing them the necessary support to stay healthy and focused on set when filming. By boosting energy levels, enhancing cognitive function, improving physical endurance, and supporting the immune system, these supplements offer actors a holistic approach to maintaining their overall wellbeing.

Remember, good health and focus go hand in hand with a balanced lifestyle, proper nutrition, and regular exercise, so I would also recommend a Bio Synergy DNA kit to give you a personalised breakdown of you and your health needs and work with a great PT to provide a tailored training plan.

Check out Waynes recent films “Fear the Invisible Man” and “The Island” and give him a follow @waynegordon888

PAGE 44 | TOTAL NRG | 2023

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

Timing of breakfast

There is no one-size-fits-all answer to what time you should eat breakfast for weight loss. The key is to find a timing that works best for your schedule and allows you to maintain a healthy and balanced eating pattern throughout the day. Some people find it beneficial to have breakfast shortly after waking up, while others prefer to practice intermittent fasting and delay their first meal of the day until later. To get a personalised insight as to what to eat, when and how much a Bio-Synergy DNA kit will provide the answer.

Recommended breakfast for weight loss: When choosing a breakfast for weight loss, it is generally recommended to include foods that are rich in protein, fibre, and healthy fats. These nutrients can help you feel fuller for longer, reduce cravings, and provide sustained energy throughout the morning. Here are some examples of healthy breakfast options for weight loss:

Greek yogurt with berries and a sprinkle of nuts/seeds Porridge topped with fruits and a tablespoon of nut butter or sprinkling of protein powder.

Veggie omelette made with egg whites and loaded with colourful vegetables.

Whole grain toast topped with avocado and poached eggs.

Smoothie made with a combination of fruits, leafy greens, and a source of protein (e.g., yogurt, BioSynergy protein powder)

Remember, portion control is important even when opting for healthy choices. Be mindful of the overall calorie intake and listen to your body’s hunger and fullness cues

Time between breakfast and lunch: The ideal time between breakfast and lunch may vary among individuals. It is generally recommended to listen to your body’s hunger signals and have lunch when you feel comfortably hungry again. This can typically range from 2 to 4 hours after breakfast, depending on factors such as meal composition, portion size, and individual metabolism.

PAGE 46 | TOTAL NRG | 2023

Detailed workout plan


Bicep Curls: Stand with feet shoulder-width apart, hold dumbbells with palms facing forward, curl weights upward by bending elbows, and lower back down for three sets of 10 reps.

Tricep Dips: Place hands shoulder-width apart on parallel bars or chair, lower body by bending elbows to a 90-degree angle, and push back up for three sets of 10 reps.

Hammer Curls: Stand with feet shoulder-width apart, hold dumbbells with palms facing body (neutral grip), curl weights upward while keeping palms facing body, and lower back down for three sets of 10 reps.

Overhead Tricep Extension: Stand or sit on a bench, hold a dumbbell with one hand above head, lower weight behind head by bending elbow, extend arm back up for three sets of 10 reps on each arm.

Concentration Curls: Sit on a bench or chair, hold a dumbbell in one hand between legs, rest elbow on inside of thigh, curl weight upward with palm facing up, and lower back down for three sets of 10 reps on each arm.


Seated Dumbbell Press: Sit on a bench with dumbbells at shoulder height, palms facing forward, press weights upward until arms are fully extended, and lower back down for three sets of 10 reps.

Lateral Raises: Stand with feet shoulder-width apart, hold dumbbells at sides with palms facing inward, raise arms to the sides until they are parallel to the floor, and lower back down for three sets of 10 reps.

Front Raises: Stand with feet shoulder-width apart, hold dumbbells in front of thighs with palms facing inward, raise arms forward until they are parallel to the floor, and lower back down for three sets of 10 reps.

Rear Delt Fly: Stand with feet shoulder-width apart,

bend forward at the waist with knees slightly bent, hold dumbbells below shoulders with palms facing each other, raise arms out to the sides until they are parallel to the floor, and squeeze shoulder blades together, then lower back down for three sets of 10 reps.

Upright Rows: Stand with feet shoulder-width apart, hold a barbell or dumbbells in front of thighs with palms facing inward, lift the weight upward, leading with elbows, until they are at shoulder height, and lower back down for three sets of 10 reps.


Squats: Stand with feet shoulder-width apart, lower your body by bending your knees and pushing your hips back as if sitting in a chair, keeping your chest up and knees tracking over your toes, then push through your heels to stand back up for three sets of 10 reps.

Lunges: Stand with feet hip-width apart, take a step forward with one leg and lower your body until both knees are bent at 90-degree angles, then push through your front heel to return to the starting position, alternating legs for three sets of 10 reps.

Deadlifts: Stand with feet hip-width apart, hold a barbell or dumbbells in front of your thighs with palms facing your body, hinge at the hips and lower the weight towards the floor while keeping your back straight, then lift back up by squeezing your glutes and extending your hips for three sets of 10 reps.

Calf Raises: Stand with feet hip-width apart, raise your heels off the ground by extending your ankles as high as possible, pause at the top, then lower your heels back down for three sets of 10 reps.

Leg Press: Sit on a leg press machine with your feet on the platform hip-width apart, push the platform away from you by extending your legs, keeping your back against the seat, then slowly lower the platform back down until your knees are bent for three sets of 10 reps.

PAGE 48 | TOTAL NRG | 2023

Chest workout

Bench Press: 3 sets of 10 reps

The bench press is a compound exercise that primarily targets the pectoralis major muscles, along with secondary involvement from the triceps and shoulders. It is typically performed using a barbell on a flat bench.

Incline Bench Press: 3 sets of 10 reps

The incline bench press is similar to the flat bench press, but it targets the upper portion of the chest more intensely. It is performed on an incline bench, usually set at an angle of 30-45 degrees.

Decline Bench Press: 3 sets of 10 reps

The decline bench press targets the lower portion of the chest. It is performed on a decline bench with the head lower than the hips.

Dumbbell Fly: 3 sets of 10 reps

Dumbbell flyes are isolation exercises that primarily

target the chest muscles. They are performed lying on a flat bench while holding dumbbells and extending the arms out to the sides, focusing on the stretch and contraction of the chest muscles.

Push-ups: 3 sets of 10 reps

Push-ups are a bodyweight exercise that engages multiple muscles, including the chest, triceps, shoulders, and core. They can be modified to make them easier or more challenging based on your fitness level.

Back workout

Deadlifts: 3 sets of 10 reps

Deadlifts are compound exercises that primarily target the muscles in your lower back, along with the glutes, hamstrings, and quadriceps. They involve lifting a barbell or dumbbells from the floor while maintaining proper form and posture.

Bent-Over Rows: 3 sets of 10 reps

Bent-over rows are compound exercises that primarily target the muscles in your upper back, including the rhomboids, lats, and traps. They are typically performed with a barbell or dumbbells while bending forward at the hips and keeping your back straight.

Pull-ups: 3 sets of 10 reps

Pull-ups are a bodyweight exercise that primarily target the muscles in your upper back, including the lats. They are performed by gripping an overhead bar with your palms facing away from you and pulling your body up until your chin is above the bar.

Lat Pulldowns: 3 sets of 10 reps

Lat pulldowns are isolation exercises that specifically target the latissimus dorsi (lats) muscles in your back. They are performed using a cable machine or resistance bands while sitting and pulling the bar or handles down to your upper chest.

T-Bar Rows: 3 sets of 10 reps

T-bar rows are compound exercises that primarily target the muscles in your mid-back, including the rhomboids and lats. They are performed by bending forward at the hips with your back straight and rowing a weighted barbell or attachment toward your abdomen.


Burpees: 30 seconds

Burpees are a full-body exercise that combines a squat, a push-up, and a jump. Start by standing tall, then drop down into a squat position with your hands on the ground. Kick your feet back to get into a pushup position, perform a push-up, and then quickly reverse the movement by jumping back up to the starting position.

Mountain Climbers: 30 seconds

Mountain climbers are a dynamic exercise that


targets the core, shoulders, and legs. Start in a push-up position with your hands directly under your shoulders. Bring one knee towards your chest, then quickly switch legs, keeping your core engaged and maintaining a fast pace, as if you’re climbing a mountain.

Jump Squats: 30 seconds

Jump squats are a plyometric exercise that works your leg muscles and helps improve explosive power. Begin by standing with your feet shoulder-width apart. Lower your body into a squat position, then explode upward, jumping as high as you can. Land softly and immediately go into the next repetition.

High Knees: 30 seconds

High knees are a cardio exercise that targets the lower body and engages the core. Start by standing with your feet hip-width apart. Alternate lifting your knees as high as possible, while maintaining a quick pace, as if you’re running in place.

Rest: 30 seconds

After completing each exercise, take a 30-second rest period before moving on to the next exercise. Use this time to catch your breath and prepare for the next round.

Repeat the sequence for a total of five rounds, performing each exercise for 30 seconds with a 30-second rest in between.

Flexibility workout:

Cat-Cow Stretch: 1 set of 10 reps

The cat-cow stretch targets the spine and helps to improve mobility and flexibility. Start on your hands and knees with a neutral spine. Inhale and arch your back, lowering your belly and lifting your head (cow pose). Exhale and round your spine, tucking your chin towards your chest (cat pose). Repeat this fluid movement for a set of 10 repetitions.

Child’s Pose: Hold for 20-30 seconds

Child’s pose is a relaxing stretch that targets the back, hips, and thighs. Begin on your hands and knees, then sit back on your heels and lower your chest towards the floor, extending your arms forward. Rest your forehead on the mat or turn your head to one side. Hold this position for 20-30 seconds, focusing on deep breathing and relaxation.

Downward Dog: Hold for 20-30 seconds

Downward dog is a classic yoga pose that stretches the entire body, including the hamstrings, calves, shoulders, and back. Start in a push-up position, then lift your hips up and back, forming an inverted V-shape with your body. Press your heels towards the floor and engage your core. Hold this position for 20-30 seconds, focusing on lengthening your spine and releasing tension.

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Cobra Pose: Hold for 20-30 seconds

The cobra pose targets the muscles in the back, shoulders, and chest, promoting spinal extension and flexibility. Lie face down on the floor with your hands placed beside your shoulders. Press your palms into the floor and lift your upper body, keeping your hips and legs grounded. Hold this position for 20-30 seconds while gently engaging your core.

Seated Forward Fold: Hold for 20-30 seconds

The seated forward fold stretches the hamstrings, lower back, and calves. Sit on the floor with your legs extended in front of you. Reach forward and fold at the hips, aiming to touch your toes or grasp your ankles. Gently lengthen your spine and relax into the stretch. Hold for 20-30 seconds while focusing on deep breathing and allowing your muscles to relax.

Pigeon Pose: Hold for 20-30 seconds (each leg)

Pigeon pose targets the hips and glutes, helping to release tension and improve flexibility. Begin in a push-up position, bring one knee forward and place it behind your wrist, with your shin angled diagonally across your body. Extend your other leg back and keep your hips squared. Lower your upper body towards the floor and rest on your forearms or extend your arms forward. Hold for 20-30 seconds on each leg, then switch sides.

Butterfly Stretch: Hold for 20-30 seconds

The butterfly stretch targets the inner thighs and hips. Sit on the floor, bend your knees, and bring the soles of your feet together. Hold onto your ankles or feet and gently press your knees towards the floor. Keep your spine straight and avoid rounding your back. Hold this position for 20-30 seconds while focusing on deep breathing and allowing the muscles to relax.

Warm up:

Jumping Jacks: 2 sets of 20 reps

Jumping jacks are a classic warm-up exercise that helps increase heart rate and warm up the whole body. Start with your feet together and your arms at your sides. Jump up, spreading your legs wider than hip-width apart, and raise your arms overhead. Jump back to the starting position. Repeat for 20 reps, completing two sets.

High Knees: 2 sets of 20 reps

High knees are a dynamic exercise that helps warm up the lower body and increases heart rate. Stand tall with your feet hip-width apart. Lift one knee up towards your chest as high as you can while quickly switching to the other leg. Continue alternating legs, as if you’re running in place with high knees. Repeat for 20 reps per leg, completing two sets.

Butt Kicks: 2 sets of 20 reps

Butt kicks are another dynamic exercise that targets the lower body and increases heart rate. Stand

tall with your feet hip-width apart. Bend one knee, bringing your heel towards your glutes, and quickly switch to the other leg. Continue alternating legs, aiming to kick your buttocks with your heels. Repeat for 20 reps per leg, completing two sets.

Leg Swings: 1 set of 10 reps (each leg)

Leg swings help improve hip mobility and warm up the leg muscles. Find a sturdy support, such as a wall or pole, to hold onto. Stand facing the support and swing one leg forward and backward in a controlled manner. Complete 10 swings on one leg, then switch to the other leg. Perform one set on each leg.

Arm Circles: 1 set of 10 reps (forward and backward)

Arm circles help warm up the shoulder joints and upper body muscles. Stand tall with your feet shoulder-width apart. Extend your arms out to the sides, parallel to the floor. Make small circles with your arms, gradually increasing the size of the circles. Complete 10 arm circles in a forward direction, then reverse the direction and perform 10 circles backward.


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

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



Spiced duck, pickled cherry, olive & watercress salad

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



4 Duck Breasts

3 tsp Sumac

1 tsp Brown Sugar

1/2 tsp Salt

100g Macadamias, roasted at 160C for 20 minutes

200g Watercress

100g Olives, pitted and halved

1/2 Cucumber, julienne


Pickled Cherries:

300g Fresh Cherries, pitted

450ml White Wine Vinegar

50g Caster Sugar

2 Star Anise

1 Cinnamon Stick

2 Bay Leaves

Cherry Vinaigrette:

4 tbsp Cherry Juice (from a carton is fine)

2 tbsp Pomegranate Molasses

4 tbsp Extra Virgin Olive Oil

Salt & Cracked Black Pepper to season

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

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

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

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

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

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

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

| | 2023


Our Super7 range has been engineered for time-starved athletes, with busy professional and social lives, who find it difficult to spend endless hours in the gym. Whether you’re squeezing in a workout between meetings or before a big night out, Super7 can help you get results from your training.


High-powered protein blend


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



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


The power to crush every workout


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



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


High-powered post workout formula


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



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




High performance intra-workout powder


If you want to take your training to a whole other level, Super Charge intra-workout powder is designed to get you there. Feel the power of green tea extract and B-vitamins, especially B-12, which is a popular ingredient in intra-workout supplements because of its fatigue fighting potential. Super Charge also refuels your muscles and kick starts your recovery in between sets with a premium combination of BCAAs and L-carnitine. At the same time, your glycogen stores are replenished with quality carbs so there’s always fuel in your tank. This power combo boosts your performance, giving you the drive to achieve more in your workout. And you get these strength and recovery benefits without the usual sugar and caffeine jitters that sometimes come from other intra-workout products.


Mix one 30g scoop of powder with 300ml of water or juice and consume during your workout.


High-powered fat burner


Super Burn was developed for time-starved gym goers who are serious about getting ripped as quickly as possible. If you find it difficult to follow a strict diet but train hard and regularly, choose Super Burn to control your hunger and boost your metabolism. With maximum fat loss in mind, Super Burn is engineered with research-supported fat burning ingredients, including magnesium oxide, green tea extract, caffeine, L-carnatine, ginger powder and copper citrate. Ditch the calorie calculator and make Super Burn a part of your routine and you’ll get those washboard abs sooner than you think.


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




High-powered multivitamin


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


Take one multivitamin capsule a day with water.


Fight cravings and burn fat


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


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


Mission Performance

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

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

PAGE 56 | TOTAL NRG | 2023

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

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

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

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

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

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

Human Research Program

Johnson Space Center |

Houston, TX

The Challenges of Extraterrestrial Living

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


The Prost8 Challenge

Having experienced a prostate cancer scare, Malcolm Grieve, decided to set up an event to raise awareness of the disease and save lives. The result is The Prost8 Challenge, an annual event inviting participants to run or walk 8k around the Lee Valley VeloPark road circuit. Partnering with the Essex-based charity, Prost8 UK, who campaign to widen the availability of new prostate cancer screening methods, The Prost8 Challenge has recently completed its second iteration, with over 100 participants and total donations raised of over £5000. The ultimate aim is to emulate the success of Race for Life, which has helped bring untold benefits across its 25 year history, and generate funding to raise awareness of prostate cancer and help Prost8 UK achieve their goal of deploying focal therapy treatment suites in, at least, 8 NHS hospitals across the UK.

To help the event grow and realise its potential, Malcolm sought to partner with a health focused sustainable business and found the perfect partner in Bio-Synergy. Not only did Bio-Synergy provide free Super Shakers and rehydration isotonics for all of this year’s participants, we were also lucky to benefit from Bio-Synergy’s partnership with the former Olympic athlete and legend, the sprinter Dwain Chambers. Dwain very kindly agreed to be our celebrity ambassador and was there to start the event on the day. With 8k being a little more than Dwain is used to running, he performed a warm up session for everyone and greeted our winner, Annie McGraw, as she crossed the line in just over 33 mins.

We, at The Prost8 Challenge, look forward to building an enduring partnership with Bio-Synergy in the years to come and continuing to “make it happen”.

PAGE 58 | TOTAL NRG | 2023

5 foods for optimal sleep

Sleep is critical for any type of sporting or exercise performance. It is a state of complete rest in which our bodies are given the best possible opportunity and environment in which to recover from strenuous training. Lack of sleep wreaks havoc on athletic performance by increasing the stress hormone cortisol and reducing production of growth hormones and testosterone, shifting the body into a catabolic state. Poor sleep also causes a decrease in glycogen production, lowered neural drive, reduced neurotransmitter production and increases the chance of central fatigue. Training depletes the body of energy and fluid, and also breaks down muscle tissue. Hydration and the correct nutrition are only a part of the recovery process, sleep is just as important but widely overlooked in this sense.

Here are 5 foods that have been shown to improve the quality of sleep:

1.Passionfruit - It contains somniferum, a compound derived from the opium poppy which has sleep-inducing properties. You can consume the fruit as is, or have it in juice or tea form.

2.Bananas - They contain high levels of magnesium, a vital mineral that acts as a muscle relaxant, which can help us drift off to sleep more efficiently. Also, the average banana contains around 400 milligrams of potassium, and several studies have shown that potassium can help regulate sleep patterns and neurological function.

3.Cherries - They are a natural source of the ‘sleep hormone’ melatonin, a hormone that is secreted by the pineal gland in the brain and is essential in maintaining the body’s circadian rhythm.

4.Milk - This could potentially enhance the body’s ability to fall asleep more easily as milk contains the amino acid tryptophan, a precursor to the neurochemical serotonin, a neurotransmitter heavily involved in the process of actually falling asleep.

5.Oats - As well as providing low GI, complex carbs to promote overnight anabolism, oats are also rich in melatonin. Why not add some almonds to them, as they contain tryptophan and magnesium for maximum relaxation and sleep promotion.

Snack on these foods prior to going to bed in order to give your body to best chance of having a relaxing and good night’s sleep. This will in turn allow for greater recovery from exercise and enhanced cognitive function upon waking.


Life after Sport

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

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

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

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

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

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

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

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

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

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

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


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

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

I also keep fit by being consistent.

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

Consistency over quality.

Set a plan.

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

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

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

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

So how do I keep fit?

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

Reset goals.

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

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

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

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

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

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

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

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

Differ the training

Set plan
Eat well Do you.

Product Reviews PRODUCTS

Pivio Max & Tripod

A must have for any content creators, love this as it is light weight, easy to use and versatile. In fact it has inspired use to make more regular content. Whether you are filming gym workouts or for a podcast this kit is great.

What the brand say:

Pivo Max comes equipped with six different rotation speeds: Slower, Slow, Normal, Fast, Frenzy, Turbo. Whether users are recording a presentation inclass or a dance tutorial at the studio, they can rest assured Pivo Max will keep up with them.

Pivo Max comes with an integrated LED status, so users can easily view power, pairing, connection, charge, capture and recording statuses.

Pivo Max, which comes with a remote control and is compatible with both Pivo apps.

Keen Zionic

If like us you love running off-road and taking part in obstacle course races, you know that you need a pair of trainers that deliver something extra.

The new Zionic really delivers they are lightweight, comfortable, grippy and waterproof, they also come in a range of bright colours too.

What the brand say:

KEEN’s fastest and lightest ever hiker, the Zionic represents the ultimate fusion of support and performance, designed from the ground up to deliver second to none comfort, allowing you to break new ground and tackle the most challenging terrain with ease during pacey outdoor adventures.

Choose from a mid (£160) or low-cut (£150) model in men and women’s specific editions.

RSP £160.00

RSP £239.99 PAGE 62 | TOTAL NRG | 2023

STM Goods Dux Backpack RSP £229.95

This backpack is great, if like us you like to have your stuff organised and don’t want a backpack that looks like you are joining a paramilitary group. It is super-stylish and has compartments that are created to look after your tech and also keep it separate from your gym wear, no one likes a phone smelling of old socks.

What the brand say:

Designed to give unparalleled comfort, iconic style, versatile storage and notable excellence all wrapped up in a portable protective fortress suited for gym and work days.

With removable, positionable hook-and-loop internal shelves that provide infinite storage and organisational options, it is perfect for carrying gym and work gear on a day to day basis.

The side wing panel doors and cascading top pocket provide multi directional access for your gear, and a moulded foam back panel with cooling airflow channels mean you can carry it in comfort all day.

TOZO OpenReal Headphones RSP £41.00

If like us you have experienced “bud loss” i.e. ear buds flying out in the gym to be crushed by a dumbbell then these headphones from TOZO are a great alternative and great value.

They are comfortable and more secure than buds and are also water resistant too, so great if you enjoying outdoor as well as gym workouts.

What the brand say:

The TOZO OpenReal are ergonomically designed for active and everyday use. The OpenReal keep the ear canal open – allowing you to enjoy your favourite music whilst staying aware of your surroundings. The titanium alloy neckband supports 360˚ bending without deformation for a comfortable wear throughout the day.

WIN ALL THESE PRODUCTS If you like to win all the products reviewed worth over £600! Then make sure you visit us on Instagram @biosynergy


JAZZ Apple & Sweet Potato Smoothie Bowl

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



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

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

Half a cup of frozen raspberries

1 avocado

Half a cup of oats

50ml water (or more for a runnier consistency)

Fresh berries, nuts


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

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

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

| | 2023

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

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

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

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

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

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



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