Jenny Pacey shares her three best bodyweight strength exercises, tips for recovery, nutrition and equipment.
Product Reviews
Honest, no-fluff takes on Bio-Synergy’s best, tried,and tested products
Katherine Rahill
Bio-Synergy appoints Dr. Katherine Rahill as Chief Scientific Officer to lead product innovation.
Tips & Tricks
Bio-Synergy tips and tricks about supplements and training.
Word Search
Can you find all 30 words in our supplements, health, fitness and lifestyle word search
Horoscopes
Star-powered guide to fitness, fun, and Bio-Synergy gains, one zodiac sign, one product, one cosmic boost at a time.
The Health, Fitness and Lifestyle newspaper from Bio-Synergy
FITNESS forecast
Muscle-Up Monday
Product: Whey Better Protein
Why: Begin the week by feeding your muscles. This premium protein blend supports recovery and lean muscle growth post-workout or first thing in the morning.
Use Tip: Shake with water or milk within 30 minutes of training.
Tip Tuesday
Product: Creatine Boost Powder
Why: A smart supplement that enhances performance, improves strength, and helps build muscle over time - a key tip for anyone lifting heavy or training hard.
Use Tip: Take daily, even on rest days, for best results.
Thoughtful Thursday
Product: Pure Energy
Why: For clear-headed energy without the crash. Pure Energy combines natural caffeine and performance-enhancing ingredients to keep you focused, alert, and ready.
Use Tip: Take mid-morning or pre-workout to boost both brain and body.
Superset Saturday
Product: Essential Sports Fuel
Why: Power through supersets with a carbprotein-electrolyte blend that supports endurance and fast recovery. Great for long training sessions or high-volume days.
Use Tip: Use before or during training to fuel performance and reduce fatigue.
Workout Wednesday
Product: BCAA Powder
Why: Preserve muscle, reduce fatigue, and recover faster with branchedchain amino acids. Ideal for use during intense workouts.
Use Tip: Mix into your water bottle and sip throughout your session.
Flex Friday
Product: Active Woman Define
Why: A metabolism-enhancing formula designed for women. Supports fat loss, focus, and energy - perfect when you want to end the week strong and confident.
Use Tip: Take before workouts or midday for a gentle thermogenic lift.
Study Sunday
Product: Creatine Boost Powder (again)
Why: Beyond physical benefits, creatine improves memory, concentration, and mental clarity - great for planning, reflecting, or getting some work done.
Use Tip: Mix into juice or water in the morning for a low-effort productivity edge.
Katherine Rahill
Bio-Synergy Appoints Dr. Katherine Rahill as Chief Scientific Officer to Lead Product Innovation
Bio-Synergy is proud to announce the appointment of Dr. Katherine Rahill as its new Chief Scientific Officer (CSO).
Dr. Rahill brings a distinguished background in cognitive engineering, psychophysics, and human-technology integration, with prior leadership roles at NASA and the U.S. Department of Defense. She is also the founder and CEO of Neumann Nexus, a consulting firm specializing in the intersection of AI and human performance.
At Bio-Synergy, Dr. Rahill’s expertise will be instrumental in advancing Bio-Synergy’s mission to provide cutting-edge, science-backed health solutions.
“ Dr. Rahill’s appointment marks a significant step forward in our commitment to integrating advanced scientific research with our product development, Her unparalleled experience in human-technology integration aligns perfectly with our vision for the future of health and performance.”
said Daniel Herman CEO of Bio-Synergy.
Dr. Rahill’s career highlights include contributing to NASA’s Artemis missions, focusing on human factors in space exploration, and leading initiatives at the NASA Human Research Program Investigators’ Workshop. Her work has consistently aimed at enhancing human performance through technological innovation.
In her new role, Dr. Rahill will oversee Bio-Synergy’s scientific research and development, ensuring that the company’s products remain at the forefront of health and performance innovation.
horoscopes
ARIES
(March 21 – April 19)
Your energy’s sky-high—but don’t let burnout catch you. Channel that fire with Bio-Synergy Thermogen, perfect for fuelling fat-burning workouts and keeping your gains lean and clean.
TAURUS
(April 20 – May 20)
Comfort is key, but so is progress. Balance indulgence with intention using Lean & Green Vegan Protein - smooth, plant-based, and perfect for that post-yoga smoothie or desk-side shake.
SAGITTARIUS
(November 22 – December 21)
Adventure fuels your soul, Sagittarius. Stay energised with L-Glutamine Capsules - they support recovery and reduce fatigue so you’re always ready for your next move.
CAPRICORN
(December 22 – January 19)
Hard work is your superpower, Capricorn. Support your goals with Super7 Super Charge - clean energy and focus to push through any challenge, in the gym or boardroom.
GEMINI
(May 21 – June 20)
Your multitasking mind needs fuel on the fly. Beauty from Within Gummies will keep your energy, focus, and skin glowing through every brainstorm, brunch, and backflip on your calendar.
LEO
(July 23 – August 22)
You’re in the spotlight, so glow like it. Try Beauty From Within Marine Collagen to support your radiant confidence from the inside out. You’ll shine even harder - if that’s even possible.
LIBRA
(September 23 – October 22)
Balance is everything, Libra. Find yours with Pure Energy Elite. It keeps your electrolytes in check whether you’re running a 10K or just running late (again).
AQUARIUS
(January 20 – February 18)
You do things your way. Support your unique flow with Electro-Lite. Soothe muscles post-spin or postepiphany. It’s the cool-down you didn’t know you needed.
CANCER
(June 21 – July 22)
You’re nurturing everyone else - now it’s your turn. Boost your wellness with Super7 Super Lean, packed with antioxidants and nutrients to help you feel calm, strong, and recharged.
VIRGO
(August 23 – September 22)
You love a plan, so optimise your routine with Whey Better Protein. Scientifically backed and Informed Sport approved - because you only trust the best (and rightly so).
SCORPIO
(October 23 – November 21)
Intensity is your middle name. Insanity Pre-Workout is your secret weapon - powerful, focused, and as serious as your gym face. Channel the beast within.
PISCES
(February 19 – March 20)
Gentle but driven, Pisces. Keep your body and mind aligned with Bio-Synergy Omega 3, 6 & 9. It supports heart, brain, and joint health - perfect for your holistic flow.
product reviews
Honest, no-fluff takes on Bio-Synergy’s best, tried,and tested products
Using the women’s Activate protein! I love it best actually on its own with water!
Bodyholic
BCAA Powder
They have a vast range of products that will help meet your training needs. My favourite is the watermelon BCAA (amazing taste).
Tom Ireland
ElectroLite
Love these, taste great not too sweet. Excellent addition to the range.
Luke Lawrence
Whey Better ®
I am 60! Spent decades in the British Military and have therefore been physically beasted on more occasions than I like to remember! I have taken supplements before during my power lifting days and other times. I am in the process of completing a charity event over 6 months and needed something that was pure and also consistent to aid my recover between events! This Whey Better Isolate is easily one of the top 3 products I have ever used (the other 2 aren’t available anymore!). This has trace fat and a higher delivery of Protein per serving (27.4g) than other products out there. Mixes very easily (I prefer Ss Milk) to a smooth drink, tastes fantastic (Banana) and is absolutely helping me to both recover and feel healthy. I have mixed it with water for a change and although a different taste, it’s still fine. Absolutely happy with this product, already bought my second tub and will continue to use this for at least the next 6 months. (Please don’t stop selling!).
Andrew Brown
strength training
Strength training is incredibly beneficial for women over 50, promoting bone health, muscle mass, and overall well-being, particularly as a way of combating osteoporosis. Weight training also naturally simulates growth hormone secretion, this is the wonder hormone to reduce the ageing process, for muscle gain and body fat reduction.
Here are three bodyweight strength exercises, tips for recovery, nutrition, equipment:
Exercises:
Push-Ups:
Benefits: Strengthening the chest, shoulders, and triceps, push-ups also engage the core.
Form: Start in a flat to mat position, hands slightly wider than shoulder-width apart, elbows at a 90’ angle, palms flat and fingers spead to create a wide base. Exhale, Press the ground away, straightening the arms and maintaining a straight body
line from head, through the hips to the heels. Keep the core activated and look slightly ahead. inhale flax the elbows and return the chest and hips simultaneously to the mat.
Plank:
Benefits: Excellent for core strength and shoulder stability. A strong core helps support the body and posture in all aspects of exercise and can help reduce back pain.
Form: Start in a forearm plank position, elbows directly below shoulders. Keep your body in a straight line from head to heels, engaging the core. This is most effectively achieved by drawing the rib cage down towards the belly button, drawing the pelvic floor up towards the belly’s button and subtlety pulling the belly button towards the spine. Look slightly ahead, push back through the heels, and down through the elbows and forearms, slightly tucking the tail bone under. Hold the position for as long as you can, maintaining good form (aim for a least 60 seconds).
Lunges:
Benefits: Strengthens the legs, glutes, improves balance and foot stability.
Form: Stand with feet hip-width apart. Take a step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle. The back knee should hover just above the floor. Push off the front foot to return to the starting position and repeat on the other leg. Also try reverse lunges.
Benefits of Bodyweight Exercises:
Accessibility: Bodyweight exercises require minimal equipment, making them accessible for home workouts.
Functional Strength: They mimic daily movements, improving overall functional strength and mobility.
Safety: Ideal for beginners, as they allow gradual progression without the need for heavy weights.
Jenny Pacey
PT, Sports Scientist, S&C & Yoga specialist. Cast Trainer Wonder Woman 84 & BBC Gladiators and bio-synegy.uk ambassador
Tips for Recovery, Nutrition, and Equipment:
Recovery:
Rest Days: Ensure you have rest days between strength training sessions to allow your muscles to recover.
Sleep: Prioritize good quality sleep as it is crucial for muscle repair, immunity and overall recovery.
Hydration: Drink plenty of water to stay hydrated, aiding in recovery and performance.
Nutrition:
Protein Intake: Consume an adequate amount of protein to support muscle repair and growth, a good quality shake such as Whey Better, Skinny Protein or Lean & Green isa a great way to achieve your daily protein requirements.
Balanced Diet: Include a variety of nutrient-dense foods, emphasising fruits, vegetables, lean proteins, and whole grains. Aim to eat 30 different types of fruits/ veg/ nuts & seeds each week for microbiome health.
Timing: Eat a balanced meal containing protein and carbohydrates within 30-60minuites after your strength training session.
Equipment:
Resistance Bands: Great for adding resistance to bodyweight exercises and increasing intensity.
Yoga Mat: Provides comfort and stability for floor exercises. Dumbbells or Kettlebells: Add resistance for more challenging strength workouts. Increasing calorie burn and muscle fibre activation.
word search
LIFESTYLE MINDSET
MOTIVATION NUTRITION
BALANCE BURN CARDIO CREATINE DETOX ENDURANCE ENERGY FITNESS FLEXIBILITY FOCUS GYM HEALTH HYDRATION LEAN
PERFORMANCE PROTEIN RECOVERY REPS
ROUTINE SETS
SLEEP STRENGTH TRAINING VITAMINS WELLNESS WORKOUT
CAN YOU FIND ALL 30 WORDS IN OUR SUPPLEMENTS, HEALTH, FITNESS AND LIFESTYLE WORD SEARCH
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tipsAND tricks
TIP #1: The Timing Trick (Protein)
Take Whey Better protein within 30 minutes of training - this is your “anabolic window” where your muscles are most ready to absorb nutrients. Blend with oats for a recovery meal!
TIP #2: Creatine Consistency is Key
Don’t cycle on and off. Take Creatine Boost daily - even on rest days - for steady saturation and better long-term results in both power and brain performance.
TIP #3: Sip Smarter (BCAAs)
Don’t chug your BCAA Powder! Sip it slowly throughout your workout to maintain muscle protection and energy. Bonus: it curbs sweet cravings.
TIP #4: Morning Metabolism Boost
Take Active Woman Define 15-30 minutes before breakfast to kickstart your metabolism. It also helps with mental focus before work or morning cardio.
TIP #5: Pre-Workout, Not Panic
Use Pure Energy when you need a clean lift - not jitters. Best taken 20-30 mins before workouts or mentally demanding tasks. No crash, just clarity.
TIP #6: Weekend Warrior Fuel
Essential Sports Fuel = hydration + carbs + recovery in one. Use before or during long weekend workouts to avoid burnout and bounce back quicker.
TIP #7: Creatine for the Brain? Yep
Sunday study session? Creatine Boost isn’t just for the gym. It improves memory and cognitive performance - especially helpful during mental fatigue.
