TOTAL NRG The Health, Fitness and Lifestyle magazine from the experts at Bio-Synergy.
JESSIE PAVELKA DELICIOUS RECIPES BEAT THE XMAS BULGE FROM PROTEIN PRINCESS AND 2016 MASTER CHEF FINALIST MATT
LUCY MECKLENBURGH SHARES HER TIPS TO STAYING IN SHAPE
JESSIE GIVES US EXCLUSIVE BEHIND THE SCENES ACCESS
TOP GYM TIPS OUR EXPERTS TELLS US HOW TO MAXIMISE YOUR GYM SESSIONS
ÂŽ It is with great excitement that we present the latest edition of Bio-Synergyâ€™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.
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
Whether your goal is setting a new personal best or dropping a dress size, the information that you will discover in each issue will be practical, informative and exclusive. Over the last 20 years we have dedicated ourselves to putting you the customer first, whether that be the quality of our products, our commitment to innovation or our desire to provide you with thought provoking and helpful articles and advice.
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CONTENTS Scottish Hockey Bio-Synergy’s latest partnership with Scottish Hockey and news on their latest victory
Olivia Wayne We catch up with the Sky Sports presenter about how she got back in shape after her new born
Exclusive interview with TV show host of the Biggest Looser
How to get the most out of the gym Exclusive article from international strength and conditioning coach Mike McGurn
What is it, and how can it help you smash your PB’s
Commonwealth Powerlifter Louise Sinniah-Burr explains the benefits of going veggie once a week
How to stay in shape over Xmas
Lucy Mecklenburgh gives us her tips to beat the Xmas bulge
Natalia gives her views on the latest in sports wear and equipment
7 Ways to outsmart your cravings
Our experts reveal how to avoid those sugary temptations of the festive period
Exciting new healthy recipes, including protein packed pancakes and a low fat Christmas bread
Inclusivity within sport
Paralympians Dan Powell and Libby Clegg tell us about their latest mission
Kickstart with kickboxing
Should you sign up to your local kick boxing class and kickstart your fitness revolution?
Row yourself to success
Exclusive article on health benefits of rowing
How to do a Marathon a week
We talk to Kevin Betts about how he managed to smash 52 marathons in 365 days
Scotland men won the EuroHockey Championship II in Glasgow in a tremendous 2-1 victory over Wales. Scotland had already gained promotion to the top division of European hockey but took the top prize in the tournament in front of a full house in Glasgow. It was a nervy opening from both sides, and a highly tactical one. Jamie Wong was picking up good positions for the Scots and Lee Morton looked dangerous on the ball.
“We passionately believe in the benefits that hockey can bring to both individuals and groups. We aspire to increase the number of people participating in hockey at all levels of the sport in Scotland and to increase the frequency of this participation.” - Scottish Hockey
Scotland’s winning goal scorer Alan Forsyth said, “We made it hard for ourselves again but we knew if we played our game we would win the match. When the ball came to me I just decided to hit it as hard as I could. It was one of the best feelings of my life when it went in. Amazing.” Scotland Captain Chris Grassick said, “This is an amazing feeling. We got what we came for but to get five wins from five is really special. We have a great squad and a great team behind us, and today’s crowd was absolutely amazing.” Emma Traynor, Lead Sports Scientist for the Scotland Senior Men’s Hockey Team, said, “Recovery is a key part to the Blue Sticks’ routine in preparation for and during a major tournament. In the weeks leading up to the EuroHockey Championship II, training was intensive consisting of six sessions over three days. The tournament schedule was equally as demanding, with five games to be played over seven days and so recovery for all of our athletes was key.”
The team are fuelled with Bio-Synergy’s Whey Better protein, with over 90% protein it’s a key supplement to fuel the recovery process. “With the Commonwealth Games next year and then the European A division in two years’ time, it’s going to be a really exciting time for the whole squad going forward.” David Forsyth
The Scottish Hockey product bundle: - Whey Better - Essential Sports Fuel - BCAA Power
David is a forward, and is the son of national head coach Derek Forsyth, and one of only two Scots in the GB hockey squad. The 25-year-old is also the youngest player to reach 50 appearances for the Blue Sticks, and hopes hosting the continental tournament will help raise the sport’s profile in his homeland.
Bio-Synergy ambassador Ben Cosgrove holding his championship medal and post match protein shake
EXERCISE AS A NEW MUM We catch up with Sky Sports Presenter Olivia Wayne as she talks about the ups and downs of post pregnancy and getting back into shape while being a new mum
Where does your passion for sport/fitness come from? Have you always been into sport/ fitness or has your job at Sky Sports enhanced this passion? I have always loved sport and fitness. At school I played all the team sports and in my own time always did Tennis and Ballet. I love feeling healthy and active and really love the camaraderie that comes with team sports. Working at Sky enhanced and solidified this as well as being a big sports fan.
What was your fitness regime like before you got pregnant? Before I got pregnant I went to the gym 4/5 times a week. I have gone through stints of loving running – and doing 10ks and I also love spinning. I was active.
Did you work out during your pregnancy? How important was fitness to you during this time? I worked out during my entire pregnancy – up until the week before I gave birth. It was hugely important for me to maintain my strength and fitness (as best I could) as I was so keen to have a natural birth and felt this would really help with that. Plus I didn’t want to let all my hard work go to waste!
Olivia and Ozzie on the swings, follow them both on social media @oliviajwayne
How have you been working out following the birth of your baby Ozzie? Working out since Ozzie was born has been my absolute saviour. I was always very keen to get back into it as soon as it was safe to do so. At 6 weeks (to the day) I was back. For Christmas my husband bought me sessions with my personal trainer Mike Viccars (MSV Training) and he takes no prisoners. I like to train like a body builder (apparently!) and the transformation in my body and the therapeutic power for my mind has been brilliant.
I’ve seen photos of Ozzie by your side during a workout – do you like to involve him? Is it a bonding experience? Ozzie is my responsibility during the week as I am on maternity leave and my husband works. So he has been with me in my workouts from day 1. When he was little, Mike wore him in the baby carrier, and now he is bigger he will play on the mat with his toys and spur me on. I love that he is happy in the gym and also want him to grow up seeing how important health and fitness is.
You’re obviously on Sky Sports. Do you play group sports yourself? If so, which ones? Not so much anymore, but I was on all the first teams at school. Lacrosse was my particular favourite.
How important is nutrition to you? What kind of diet do you follow and has this changed since having a baby? Nutrition is very important to me and I am still breast feeding so am aware I need to (mainly) eat very well so Ozzie is getting all the good nutrients. I did give up Dairy and Soy when he was born, as he was sensitive to them in my diet and so even though he is on solids I still try to avoid them. I am not so strict though. I don’t get much sleep so the occasional sugary pick me up has been known to feature on a particularly tired day, but on the whole I’d say I am pretty healthy. I try to always pick organic, dairy free and no refined sugar where possible.
What is your favourite Bio-Synergy product? I love the vegan protein powder* – I’m a huge fan of mint choc chip so that flavour is amazing. I can’t really take any other supplements while breast-feeding but I have my eye on the Skinny Waters!
You’re a successful TV presenter, do you feel pressure to stay in shape for TV? Truthfully I do, but it’s not just for TV. I like to feel good and when I eat badly and don’t exercise I feel bad in myself. So eating well and exercising keeps my mental outlook positive and the great bi-product is being in shape. It’s a win/ win for mind and body.
Olivia training in her home gym just a few weeks after giving birth to Ozzie
How do you fit in workouts whilst caring for a little one? Ozzie doesn’t sleep through the night yet so I do sometimes find the thought of a workout hard. However I have never regretted doing one and I do find it important to have that hour for myself in the day. It reenergises me, keeps me sane and allows me to give the rest of my day (and night!) to Ozzie. Exercise is meditation in motion for me and I love the endorphins release. Also Ozzie is heavy now so I need to keep building my muscles!
How do you balance working out and eating well with a hectic filming schedule? I mainly do the early morning shifts and found at the beginning of my career I would eat whatever I wanted to get through the tiredness. But I felt sluggish and rubbish a lot of the time. Once I ate well (protein and greens in the morning) and cut out caffeine, I felt so much better. I also found I had to go to the gym immediately from work while I was still on an adrenaline high. It’s just about discipline and consistency and then it becomes the norm and what you crave.
How has your fitness changed since having a baby? How have your workouts changed?
My strength has hugely improved as has my endurance. I don't do much cardio currently so probably couldn’t run further than 1k but my whole body shape has changed and I lift much heavier weights for many more reps. I can also do 100 press-ups, and endless sit-ups. After having a 29 hour labour without pain relief I find it easy to remind myself I have been through a lot worse and the body can do it - it’s the mind you have to convince!
Proper nutrition is absolutely critical to the health and well being of the unborn child, and more and more woman are choosing to exercise during pregnancy. For a complete guide fitness during pregnancy then visit: bio-synergy.uk/blog
JESSIE PAVELKA: THE INSIDE STORY With over 15 years in the fitness industry, Texan born Jessie Pavelka has trained countless people from all backgrounds how to shape their bodies. But Pavelka is a trainer with a difference – he specialises in extreme weight loss, true health and corporate wellbeing. ‘It was when I started working with a Gastric Surgeon in my early 20s that I started to love what I do. I had learned how to tone and shape my own body and could help others do the same, but it was working with people who really needed help to simply be involved in life that I found my vocation. Pavelka’s empathetic but practical approach caught the attention of TV networks on both sides of the Atlantic, and his raw, organic shows ‘Obese: A Year to Save my Life’ and ‘Fat: The Fight of my Life’ are still being aired across UK Sky TV channels. Although he still lives in Los Angeles, he regularly visits the UK to work on his business Pavelka Limited with his UK Business partner. I love the UK. It’s a second home for me and I get on really well with the British people. They are salt of the earth and remind me of those who I grew up with in Corpus Christi Texas. His good looks and athletic physique is definitely a draw for his audience in Britain, but Pavelka feels that his philosophy of health is the value he has to offer. I help people lose weight, but I also want to be able give everyone the
tools to ‘feel good’ on a daily basis. That’s what we all want, right?. I also think that things have become so complicated. There are so many programmes and plans to follow. It’s a mine field! Pavelka works with his Four Elements of Health: Eat, Sweat, Think, Connect. ‘I encourage people to look pragmatically at their lives and then start making small changes within these four areas. Eat is a simple one, but one people can get so hung up on. I start by getting people to put more colour on their plate, eat 3 meals and 2 healthy snacks a day and include carbs, lean protein and leafy greens with each meal. It’s very simple stuff. I’m not a fan of calorie counting – it’s too much like a second job to me. I think food should be fun, nutritious and enjoyed. I do think portion control needs attention from a lot of people, but that’s down to education. When it comes to Sweat, I have always been active and as kid couldn’t keep still. I’m lucky as I love to live through my body. It helps me to get out of my head when things get too much. But not everyone is like me. I know that. So I tell them to fall in love with the feeling of exercise. It takes work but it’s so important to move every day in some shape or form. Think is a tricky one for some. We all get food and exercise, but the mind is not so easy but in my opinion, this is key. Everything starts with a thought, right? Becoming aware of your thought behaviours and patterns is crucial when dealing weight loss or with any journey when someone is wanting to improve their overall health. If you build an element of awareness into the way you think and behave, you can take a beat and shift perceptions and decisions accordingly. Finally, Connect. I say we should connect in 4 ways. To the self: Understanding who we really are giving ourselves time to work on this part of our lives helps us deal with what comes our way with confidence. To another person: We all need someone to turn to when in need. Whether it’s for accountability, advice or just someone to talk to. To a group: I love the diversity of the human race and connecting to a group can open your eyes to so much and it’s the perfect antidote to isolation. To a higher power: Call it God, religion, the universe. I don’t care. It’s what you see it to be. Mine is when I’m out in nature – all my problems and issues become so much smaller then. To me, wholesome health is about balance in all of these four areas of life. When we create small changes in all of them we create a sustainable way to be healthy for a lifetime. Pavelka is spreading his philosophy across the globe with his work with technology giants, Cisco Systems where he is the ambassador of health for employees in their EMEAR (Europe, Middle East, Africa and Russia) region. There’s a huge amount of science around health and wellbeing in the workplace, but Pavelka feels that simplicity is key and his Four Elements is the no nonsense, easily applied and effective way to achieve overall, true health. Find out more about Jessie Pavelka and his 4 Elements at pavelka.co.uk .
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HOW TO GET MORE FROM YOUR GYM SESSION. Written by Mike McGurn. Mike is an International Strength and Conditioning Coach and official Bio-Synergy Brand Ambassador. Mike has worked with teams such as the All Blacks and Ireland Rugby Union.
Have you ever hit a plateau in the gym and try as you may you never seem able to break through, or increase a certain lift or weight ? Thatâ€™s were using full acceleration exercises can help you reach new personal bests and break through previous barriers. Traditional gym exercises that are used to build strength (squats, deadlifts,bench press, push press) are normally carried out at a slow movement speed. Power equals the weight multiplied by the speed. If there is a heavy load on the bar, this slows the movement of the bar resulting in a low power output. If the athlete decides to use a lighter weight to move the bar quicker, then this must be accompanied by a large deceleration phase in the latter half of the movement. This deceleration is needed in order to stop the muscles and tendons literally being torn of the bone at the end of the lift. If the bench press is used as an example - when lifting a 100 kg, most people would have to move the bar at a slowish controlled speed. If the weight was dropped to 40 kg , the bar can then fly up on the concentric/ positive phase, but would have to seriously decelerate at the end range of the lift. Effectively then, you are training the body to decelerate and not accelerate. This is not what most athletes require to fulfil their roles in enhancing power output. So if heavy weights donâ€™t contribute to power, and lighter weights cause deceleration, what is the solution? The answer is to incorporate special resistance exercises, which include full acceleration and faster movement velocities. These type of exercises need to be added into strength programmes with the objective of increasing power output and acceleration. Exercises for developing more power. At this stage it may be worth noting that only after an athlete has
a solid 4-5 year training age, and has a good general strength base, should they seek to enhance powertraining methods. This will entail full acceleration exercises, which rely on high movement velocities to yield high power outputs. Choosing the initial exercises for developing power is fairly simple. In a way it is a throwback to the older more traditional ballistic exercises, such as med ball throws and jumps using only bodyweight as resistance. These simple ballistic exercises are very effective in improving power in moderately experienced athletes. They are easy to learn from a technical point of view, and they lay the foundation for effective learning of the more difficult power exercises that follow. As the athlete learns how to use his/her body in more explosive powerful manner, and their body adapts to the demands, the introduction of more power oriented exercises such as jump squats and bench throws can be safely introduced. Sports Science boffins tell us that a resistance of 30-45 % of your 1 rep max is optimum to get the real benefit of these exercises. The guide is that no more than 6 reps should be completed with 90 seconds recovery. The table below lists types of “strength” exercises and “power” exercises. The simplest way to differentiate between the two is that if the exercise entails acceleration throughout the entire range of movement, it is classified as a power exercise.
“A research study in Australia showed that band and chain training increase bar velocity in almost any type of exercise.” STRENGTH Squat Bench Press Push Up Military Press Single Arm Jammer
POWER Jump Squat Bench Throw Power Push Up Barbell Throw Barbell Catch and Throw
Using Power Bands and Chains to Increase Power Output. Most elite power lifters use power bands or chains to provide variable resistance when they lift. The bands or chains are attached to the bar and the resistance increases during the exercise as the chains come off the floor or the bands stretch. A simple example is the bench press, when the barbell is lowered to the chest, the chains are furled on the floor and only provide minimal resistance. As the barbell is lifted, the chains unfurl and steadily increase resistance throughout the range of motion. This is also the case for all other lifts such as deadlifts, squats, power shrugs etc. Using this method means a lighter resistance can be lifted explosively and the additional resistance the bands or chains provide allow the athlete to attempt to accelerate the bar throughout the lift (acceleration lasts
longer into the range of motion and a higher force is generated late in the movement ) A research study in Australia showed that band and chain training increase bar velocity in almost any type of exercise. In exercises such as squats, bench press and deadlifts, using a 17.5Kg chain draped over the bar increases the concentric/positive (pushing the weight) velocity by 10 % compared to normal protocols. The chains especially, increased the eccentric/ negative (lowering the weight) velocity, due to the constant tension exerted on the bar from the links of the chain. Chain and band training improves the lifting explosiveness by increasing the activity of the stretch-shortening cycle. The chains/ bands increase the velocity of the bar in both the concentric and eccentric phases of the lift, which causes increased stretching in the muscles being worked. It is a great way to get more bang for your buck, and if you are looking to become more powerful in the gym, then get onto the chain gang. www.bio-synergy.uk
TUT TRAINING Time under tension is how long a muscle is kept under strain during a repetition of any exercise. A good example of this would be a dumbbell bench press , instead of just speeding through the set and trying to get it done asap, being more deliberate with the speed of each rep so for example counting 4 seconds in the eccentric phase (lowering) of the movement. Not only will this increase the difficulty of the exercise but it will also help trigger new growth and development in those muscles (which is what we all want).
Additional drop / Partial sets
Because the longer you can keep your muscles under constant tension the more muscle fibres you are using and being put through stress. Which in turn will break down those muscle fibres building them back thicker more resilient but most importantly stronger and more able to function under more tension ( an increase in weight )
Making sure your rest times are long enough for you to recover just enough to hit the max number of reps on the next set.
At the end of each set you may feel like you have some additional reps left, so rather than getting up walking off and making your way to the next exercise grab your self 3 sets of slightly lighter weights and try to rep out as many reps as possible with each weight with NO REST in-between.
An increase in strength leads to an increase in weight being lifted which leads to your muscles and body going thorough something called hypertrophy (the increase in size of muscle) When it comes to building a body a lot of people not necessarily miss the importance of TUT but more so don’t have the patience for TUT and because of this plateaus are created and a sabotage of gains is always the end out come. I see countless people in gyms training and speeding through sets not moving the weight through the proper range of motion not taking time to feel the movement or contract the muscle and ultimately its those things that are being neglect that get you what you want.
Grants top tip:
“Keep as much tension on the muscle as physically possible so locking out at the end range of motion gives you additional rest and recovery” The original and still one of the most popular sports nutrition products is creatine. Ideal to support gains in size, strength, power and muscular endurance
I see so many people in gyms on phones , chatting to mates or girls etc. and all that’s doing is eating into the intensity of the training. Make sure 1 minute is 1 minute not 4 minutes because when your training for TUT a minutes rest goes real quick. ALWAYS MAKE SURE YOU HAVE ONE EYE ON THE CLOCK and when its time to go its time to go.
Resistance Another key part to intensity of training is the weight your lifting, using 4kg dumbbells when you should be using 40kg dumbbells isn't going to cause much stress no matter how long you take your time, so always try and train at around 60% / 70% of your 1RM. This will ensure that you are moving weight relative to your current level of strength and will give you a good gauge as how strong your getting and when its time to increase the resistance.
Range of motion When training for TUT the purpose is to keep as much tension on the muscle as physically possible so locking out at the end range of motion gives you additional rest and recovery but what it also does is take the tension out of the muscle your trying to keep tension on. A good way to avoid removing tension and keeping the focus and tension on that chosen muscle is to make the movement a 3/4 movement rather than a full top to bottom.
Example Bench press. Starting in a fixed position lowering the bar down to your chest and as you make the concentric movement back to the top instead of finishing the rep locked out, stop just short of lockout and then make your way back down into your next rep. This will 100% make the set harder more intense and will guarantee time under tension.
Once your muscle stop you moving the weight for the full range of motion go straight into a half or partial movement of the exercise. This will ramp up your intensity but will no doubt keep the tension directed to that muscle which will lead to a crazy pump mad fatigue but most importantly greater gains.
Written by Grant Tosner. Grant is a Personal Trainer, fitness model and official Bio-Synergy Brand Ambassador. You can keep up to date with Grant by following him on instagram - @iamgranttosner
EVER WONDERED HOW MUCH PROTEIN YOU NEED? Firstly, it’s worth mentioning that protein ingestion doesn’t have to be limited to actual meals. It’s better to think of eating as feeding rather than as food intake in a typical fashion (i.e. meals). A quality source of protein should be consumed in all feeds and this can come as part of larger feeds (proper meals), or smaller feeds (snacks). Despite being well established, the topic of protein is still a highly-researched area within sports nutrition; in particular, the dose-response relationship between dietary protein intake and muscle protein synthesis (MPS). This has been a specific area of focus for many researchers. As with so many things, the saying “If a little is good, then more must be better” is far from the truth when it comes to doses of protein per feed. Research appears to show that the optimal dose of protein for most individuals in order to maximise MPS appears to lie somewhere between 20-30g. Many studies have shown that a 20g dose is optimal, as anything above 20g leads to greater protein oxidation and no further increase in MPS; meaning that the extra protein is just being transported to the liver where it’s converted into urea and excreted via the urea cycle. A study by Symons et l., (2009) found that 30g of protein from 90% lean beef stimulated MPS to the same extent as a serving that provided 90g of protein. Despite the 3-fold increase in the amount of beef and the energy/protein it provided, there was no further increase in MPS in young or older individuals. The majority of the research looking into protein dosing focuses on the postexercise period, in which the resistance training performed by participants will affect the anabolic response to the protein intake, and therefore will be impacting the MPS response of the protein dose. Due to net muscle protein balance being more negative after training, it is likely that a higher dose of protein is required in a feed in order to achieve maximal MPS rates, compared to in a feed in resting state where net muscle protein balance isn’t as negative. There is emerging research to suggest that protein intakes of greater than 20g after training may elicit a greater MPS response, for example McNaughton et al.,
(2016) found a greater MPS response to whole body resistance exercise with a 40g dose of whey protein compared to a 20g dose. New research such as this indicates that perhaps the necessary protein amount after training is higher than in a resting state in order to achieve maximal rates of MPS.
Age appears to factor into the protein requirement per feed, with older individuals requiring more protein than their younger counterparts. This is due to an increased anabolic resistance, i.e. a blunted ability to activate mTOR signalling (a master growth regulator) and therefore protein synthesis. As we age, many factors contribute to the natural loss of muscle mass (sarcopenia), including lowered anabolic hormone production (most notably testosterone), lowered neural activation/CNS efficiency to produce powerful muscular contractions, increased chronic inflammation, impaired calcium release that reduces skeletal muscle contractility, and reduced number of myosatellite cells etc. All of this means we lose muscle as we age and as a result
it becomes harder to stimulate protein synthesis. Several studies have shown that increased doses of protein better stimulate maximal MPS for the old vs the young, with 40g proving more effective than 20g. Therefore, it is important as we age to increase overall daily protein intake via an increased protein serving per feed in order to fully activate the signalling pathways necessary for protein synthesis and as a result muscle hypertrophy. It seems to be quite clear from the current body of literature that an optimal protein intake in a resting feed is between 20-30g and potentially up to 40g in a post-training feed. Consuming large amounts of protein above these doses will be unlikely to do anything to further enhance MPS and will only result in increased protein oxidation. As a result, this will be just a waste of calories; as those extra protein calories could have been better utilised at another feed during the day or though other macronutrients in that specific feed. The most efficient way to structure protein intake would be to ingest 20-40g of protein across a larger number of daily feedings, consisting of large and small feeds; with the upper intake coming in the feed following training. Research has shown a greater aggregate daily response of MPS when protein feeds are split this way compared to huge doses of protein across fewer feeds, as the calories from protein are used far more efficiently, thus promoting greater muscle hypertrophy.
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are following such high protein nutritional practices should plan their feeds accordingly by having more optimal protein feedings spaced throughout the day in order to a) meet their daily protein requirements and b) ensure that all of this protein is being fully utilised to achieve maximal MPS at regular intervals.
Amount of protein per feed (g)
100 80 60 40
Feed 3 (post-ex)
Figure 1. Sub-optimal and ineďŹƒcient protein feeding pattern. Amount of protein per feed (g)
100 80 60 40
In conclusion, when it comes to protein dosing, more is not always better! Donâ€™t be fooled by very high protein meals, especially when eating out, as many establishments market specific dishes based around insanely high protein content in order to attract people (especially strength trained individuals) into the restaurant to buy the dish. But a meal containing 100g of protein is pointless as its most likely that at least two thirds of the protein in that dish will end up being oxidated and excreted, having had no effect on MPS. Structure your meals wisely, especially when following an energy restricted diet because not only do you want the protein you are consuming to have the most effective muscle sparing effect possible, but you also want to utilise the reduced calories you are consuming in the best way too. Wasting precious calories on extra protein in a feed that already has enough will leave fewer calories for other feeds. Using up your calorie allowance like this will only lead you to run out of calories too early in the day, resulting in poor satiety control, greater muscle protein breakdown overnight, and reduced ability to hold onto lean tissue throughout the period of caloric restriction.
Feed 5 (post-ex)
Figure 2. Optimal and eďŹ€ective protein feeding pattern. Figures 1 and 2 display a sub-optimal and optimal protein feeding pattern respectively, with both totalling 200g of daily protein intake. This is a typical daily protein amount for an 80kg individual engaged in regular resistance training, equating to a protein intake of 2.5g/ kg/d. As seen in Figure 2, maximal MPS is stimulated in an optimal fashion with every feed and there would only be minimal amounts of excess amino acids not used to further increase MPS; resulting in greater muscle hypertrophy from a better use of calories from protein. Individuals with higher protein requirements such as strength and power athletes (especially those in an energy deficit) should aim to consume a high protein feed every three hours, with the amount of protein in each feed ranging between 20-30g at rest and no more than 40g after training. This will help to consistently promote a positive muscle protein balance throughout the day and help prevent net protein balance from becoming heavily negative from feeds being spaced too far apart. After about three hours, net protein balance begins to fall from positive to negative but a high protein feed at this time point will help to offset this and quickly rebound back into positive territory. Recent research has suggested that higher protein diets (up to 3.4g/kg/d) have the potential to improve body composition and strength performance. Therefore, those who Written by James Rutherford MSc. James is a Natural Body Builder, Sports Nutritionist and official Bio-Synergy Brand Ambassador.
You can keep up to date with James by following him on instagram - @TheJBlade
Discover our top protein packed pasta recipes by heading over to bio-synergy.uk/blog
MEATLESS MONDAYS FOR ATHLETES Plant-based diets are becoming increasingly popular given a greater awareness around animal ethics/rights/welfare, the production of meat, and environmental concerns. Also for health reasons with many traditional Eastern practices - including vegetarianism – and increased awareness of food allergies and intolerances inspiring detoxification, cleansing and weight loss diets. Whatever your reasons, as an athlete or regular gym goer there many benefits to eating less meat without compromising your training and performance goals: •A diet with a larger vegetable, pulse, grain and fruit component significantly boosts your micronutrient intake. Micronutrient –vitamins and minerals - are essential to health and wellbeing. •Meat-free days give the digestive system a ‘time-out’ from the tougher job of processing meat (particularly red meats, fattier cuts and pork). This means time to heal for improved gut health, and hence nutrient absorption i.e. more efficient absorption and use of nutrients obtained from food/drinks consumed. This is also a benefit of intermittent fasting. •Plenty of leafy green vegetables, berries and other colourful vegetables help with various processes that assist the body in breaking down and/or flushing out toxins and metabolic by-products. This helps the body manage recovery and inflammation. Also, with maintaining a more alkaline state (refer to previous point regarding gut health). •Regular, healthy bowel movements! •Reduced intake of saturated fats associated to heart disease •Redresses a good macro-nutrient balance i.e. offsets over-eating of protein and/or good fats (key to weight management/maintenance) •More sating meals due to the higher fibre content (fibre can only be derived from plant based foods). Again, this can help with weight management/ maintenance goals. •More colourful, varied, and appetising meals!
Still worried about hitting your protein requirements? A meatless day with an adequate intake of protein is easy:
a surge in ‘food prep’ companies with a growing niche of those that genuinely cater to vegetarian and vegan audiences. If the idea of innovative, interesting vegetarian cooking seems a bit of a challenge, have you considered the option of using one of these but supplementing with your own protein source e.g. salmon, eggs, turkey? Not only will you be doing yourself and the environment a favour; you’ll be saving on time in the kitchen!
•Start your day with eggs; vegetable omelette or frittata. •Lunch could include a serving of tofu/tempeh or a sandwich made with a high protein bread.
And remember, you don’t have to wait until a Monday to #makeithappen!
•Snack on a high protein yoghurt, quark or cottage cheese with sunflower or pumpkin seeds and berries or a small handful of nuts.
Got questions, experiences or tips you want to share as a meatless athlete or meatless Monday athlete? Tweet @Biosynergy or @weasellulu
•Have plant-based protein shake post-workout. Try the Biosynergy ‘lean and green’ vegan protein powder. •A high protein plant based pasta (bean, lentil, edamame based) in tomato sauce with roast vegetables for dinner. In fact you will probably be close to exceeding your protein requirements by the time you include incidental protein; nutritional yeast (use to season food and enjoy the light cheesy taste), cheese, nuts/nut butters, seeds, roasted chickpea/ pea snacks, quinoa, bulgur wheat, beans, peas, hummus, oats, BCAA drinks and/or a protein bar (some contain gelatine which is an animal derived binder – check the label for vegetarian or vegan friendly markers/text). The one challenge can be that some vegetarian protein sources mean a higher carbohydrate intake; prioritise these foods around your workout – i.e. pre and post workout – and gaining additional body fat at the expense of a meatless day or two a week needn’t be a concern.
Written by Louise Sinniah-Burr . Louise is a Common Wealth Power Lifter, Qualified Nutritionist and official Bio-Synergy Brand Ambassador. You can keep up to date with Lousie by following her on instagram - weasellulu.
Being vegan or vegetarian doesn’t mean compromising on your performance goals. 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.
Fortunately, there are so many varied, interesting vegetarian options when eating out. Similarly, the fitness industry has seen
RUGBY - IT’S NOT JUST THE PLAYERS THAT ARE FIT Referees often come in for a lot of flack these days, but the reality is that without them we wouldn’t have any matches. Rightly or wrongly we cajole, complain even abuse ref’s. Sometimes a portion of this complaining could be justified but equally some of it may not. Referees can be easy targets and a handy person to attribute blame towards when results don’t go our way! Our top refs do a great job in keeping themselves physically fit. For example, I know that Nigel Owens is as aerobically fit as most professional players. They both work hard on all aspects of their preparation. They are not only meticulous in their game management and decision making, but also works on their speed, fitness flexibility etc. The by-product of having such fit and competent individuals means they are able to make the right calls and so have earned total respect from players, managers and supporters. When players feel the man who is in charge of the game has done as much training as themselves there is a more of an affinity with that individual.
It’s true to say though that referees have an unenviable task. While we’re all experts in the stand or on the side line, there are not too many of us would step up and take on the challenge to be the ‘man in the middle’. When you think about it, a good referee must employ both mental and physical skills in order to fulfill their task. It could be argued that they work as hard or possibly harder than players during a game. At some stage when play moves to the opposite end of the field, players get a chance to switch off for a few seconds. Not so for our referees! Their concentration must be constant and they must be continually on the move to keep up with the play.
“Nigel Owens is as aerobically fit as most professional players”
The exercise I have outlined below is well known amongst the Irish Rugby players, and most teams I have worked with. It is unaffectionately known as the ‘7 second drill” and a certain Brian O’Driscoll once told me he had nightmares over this particular type of training! It is a great way to improve your repeated speed ability. For this reason, it is perfect for refs who have to cover a fast-paced game with the ball moving from end to end at pace.
PHOSPHATE DECREMENT (7 Second Drill) Run 40 meters under 7 secs. Take 13 secs to jog 20 meters to next starting point, repeat sequence. Complete all 40 meter runs under 7 seconds for a total of 7 minutes. 3 runs per minute X 7 minutes = 21 runs SPRINT 40 METRES / JOG 20 METRES / SPRINT 40 METRES
If anything, a refs job has become even harder, with the introduction of the laws of the game, the importance of keeping up with the play has been illustrated perfectly. We at home, or TV pundits have the benefit of action replays, but our referees must rely on that one-off, split second view. To make well-informed decisions, that view must be as clear as possible and so the referee must be fit enough to able to keep up with the play. www.bio-synergy.uk
Written by Mike McGurn. Mike is an International Strength and Conditioning Coach and official Bio-Synergy Brand Ambassador. Mike has worked with teams such as the All Blacks and Ireland Rugby Union.
LAST MINUTE CHRISTMAS TIPS Christmas is such an exciting time! Presents to buy, trees to decorate and most importantly, Christmas parties to attend! The joys of Christmas seem to start earlier and earlier each year! During most of November and all of December there are so many temptations everywhere you go. Shops are full of treats, cakes and biscuits and somehow the pretty Christmas wrappers make them all the more tempting. You may be forced to eat multiple Christmas dinners and will be offered sweet treats by the bucket load but that doesn’t mean to say you should also drink enough snowballs and mulled wine to fill a bathtub. Over the Christmas period, it is really easy to go off track and it’s definitely something we all want to avoid! So here are my top tips to still enjoy the festive period, without ruining your results:
1. DON’T QUIT
4. HAVE FUN
Exercising and staying healthy shouldn’t be a fad, it’s a lifestyle. So, don’t quit exercising for the whole of December. Keep up your routine so that you can enjoy a few weeks ‘off’ over Christmas and New Year, all guilt free. Make sure to set a realistic goal for yourself, break down your fitness goal into smaller goals and most of all remember to simply enjoy Christmas!
If you want to get in shape by using a running programme but you hate running with a passion then, why do it? The fitness industry is so varied there are 100’s of ways you can get in shape. The key to success is enjoying it and looking forward to your workout not dreading it.
2. EAT RIGHT The thing people do most often at Christmas, especially before an event or party, is to not eat all day to try and ‘save up’ some calories for later. But the truth is that by doing this you actually increase your chance of cravings and these cravings usually come in the form of sugary snacks! The best thing is to focus on eating healthily throughout the day to reduce the chances of a snack attack mid-afternoon! Focus on protein, it makes you feel fuller for longer. Good sources of protein include chicken, turkey, fish, tofu, eggs, quinoa, nuts, seeds and greek yogurt. Avoid eating sugary foods as snacks, as these will cause your blood sugar levels to fluctuate throughout the day. If you’re planning a night out on the town, make sure you have lots of healthy snacks ready when you get home. This will stop you getting tempted by Christmas goodies when the late-night drink induced munchies start! If your colleagues insist on bringing in lots of chocolates and biscuits throughout December, make your own healthy versions to take in. That way you can still join in with everyone, safe in the knowledge you aren’t undoing any of your hard work. Nutrition and exercise go hand in hand but it can be easy to fall off the wagon. In the run up to Christmas, concentrate on leading an 80:20 lifestyle. This means you eat healthily the majority of the time but allow yourself indulgences. Sometimes you just need that extra mince pie! By not cutting everything out of your diet, you reduce your cravings which means no overindulging or binge eating.
5. STICK TO A PLAN So as not to overwhelm yourself, follow a plan with a bit of a structure to start. Start a workout diary where you can plan your meals and identify your goals. Make sure you put your workouts in your diary a week or two in advance so that you stick to them and plan your social activities around your workouts. If your Christmas party falls on a day you’re due to exercise, make sure you make up for it the day before or the day after. Exercise gets your blood pumping, which improves the oxygen supply around you’re your entire body - including your digestive system. By increasing your oxygen supply through exercising, you will help improve a sluggish digestive system and reduce that horrid bloated feeling. Aim to work out 3-4 times a week using a mixture of activities that increase your heart rate and use resistance to help tone your muscles. Continue on with planning your weekly workouts but don’t stress if life gets in the way and you miss one or two.
Written by Lucy Mecklenburgh. Lucy is a Model, CEO & Fitness Guru. With her own Online Fitness course -http:// wellness.resultswithlucy.com/guilt-free-christmas/ If your interested in following her online fitness course then follow it on Instagram: @resultswithlucy
3. DRINK PLENTY OF WATER Let’s face it sometimes we drink more cocktails than water, so it’s time to switch. Increase your water intake gradually over a 4-week timescale and aim for around 1.5 – 2 litres a day. Throughout the day your body can often confuse thirst with hunger, so staying hydrated will stop unnecessary snacking. Sip water throughout the day rather than gulp lots down in one go and if you don’t like plain water try adding a squeeze of lemon or lime to give it flavour.
Kickstart 2018 with Bio-Synergy’s award winning range. Including the multi award winning Skinny Protein; 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.
NATALIA’S REVIEWS In 2004 I joined the Bio-Synergy team and was shortly enrolled to support runners who were taking part in the Great North Run for Cancer Research (who we have supported for over 10 years), it was following this that my road to fitness began.. Although I had been to the gym and done the occasional jog I had certainly not been bitten by the fitness bug, things were about to change! I progressed from a 5km charity run, to a 10km and then my first marathon and during this time I realised more and more the benefits of good supplementation and kit. When I took part in my first IronMan (Frankfurt) it became increasingly obvious that preparation and the correct kit was vital to my success and by my third event , Challenge Roth I think it is safe to say that I had come along way since my first 5km. I was also the 27th woman to finish the Marathon Des Sables (250Km through the Sahara Desert), testing the Bio-Synergy range to fuel my training, and recovery. My next challenge is the 6633 Arctic Ultra 350 miles and to swim the English Channel. So whether you are taking your first step into fitness or already a dedicated fan I hope my reviews will help you.
ADIDAS ULTRA BOOST 3.0 STILL BREEZE These trainers are very comfortable, the cushioning is the most comfortable I’ve had so far, feels like running on the clouds. Also extremely comfortable to run in. Plus they look great!! Stylish and comfortable in a colour way which looks excellent. Set your new pace in these women’s shoes built with ultra-cushioned boost The Ultra Boost 3.0 is incredibly responsive, every time you take a single step, you feel the energy being absorbed and returned, it’s an amazing feeling,
SKULLCANDY XTFREE WIRELESS SPORT EARPHONES
These headphones are a game changer! The fins keep them in your ear. Excellent sound and they’re comfortable. The Bluetooth connection means no more holding my phone in my hand at the gym or on my arm while I run. You can change the song or volume from the headset. Great for short or long-distance run.
SPORTS PHILOSOPHY VOLCANIC TWO-LAYERED These two-layered shorts are just great! Fit perfect with maximum freedom of movement making them the perfect shorts for running, boxing and gym sessions. They look great also!
The breathability and moisture features embedded in these shorts for a cooling effect whilst keeping you dry and an awesome hidden pocket for your phone. I have worn them and received lots of compliments. The pattern of this fabric is eye catching. Great gift for Xmas!
PLANTRONIC BACKBEAT FIT What immediately struck me when I first opened the packet for these was the build quality: compared to other in-ear light weight headphones, these are by far the most solid and robust I have handled. They don’t feel like they’ll fall apart anytime soon. I’m also impressed by the sound quality. Before these I tended towards the cheaper end of the market, and these are much better. Spoken word is crystal clear. Music is much better. They are a revelation compared to everything I’ve had so far. They also have a helpful feature where you are given remaining battery life in hours and minutes, rather than a vague high, medium or low. In terms of waterproofing, I have taken them on only one run so far however they coped with my sweatier than average head very well, far better than other supposedly water proof headphones
RAPHA SOUPLESSE BIB SHORTS II
Love these. Comfortable and supportive for long, hot rides. No fuss fabric and design; they feel like a second skin and you forget about them to be able to focus on your ride. The new Souplesse bibshorts feel so pro! I don’t have another word describing the second skin fit and feel. I don’t know how they did it, but I am instantly slimmer in these without that suffocated feeling that comes with compression products. Love it!
Want Natalia to review your products? Drop us an email at firstname.lastname@example.org
Active Woman is the UK’s first sports nutrition range dedicated to women. If you love fitness and getting results from your workouts, this range of sports supplements is perfect for you. For far too long, macho bodybuilders have dominated the sports nutrition world. Well, not anymore! Roughly 60% of gym-goers are women, and it’s time you get the smart nutrition you deserve. That’s where Active Woman from Bio-Synergy comes in. Not just a simple ‘pink it and shrink it’ diet series, this is a hard hitting, girls-only range of supplements for ladies who know that strong is the new skinny, and that sweaty is the new sexy. The Active Woman sports nutrition range is specially designed with premium-quality ingredients that cater to the genetic needs of women, and help you take control of your lean muscle and body weight. Chock full of strategic vitamins, minerals and nutrients, we’ve even packed in as much protein as some leading men’s brands.
HOW TO BUST THE SUGAR CRAVINGS AT CHRISTMAS Sugar is addictive and the more you consume, the more you will want. I actually heard recently that it was more addictive than cocaine. We learn to love the sweet taste. This could relate to getting treats as children, perhaps being nurtured with sweet foods as a form of love from our mother. Actually, in Traditional Chinese Medicine (TCM), the spleen is connected with the mother, and if our spleen is deficient then we will crave sugar. If you read food labels, you will notice there is probably more sugar than you thought, and even if the product is organic, there could still be the same amount as in nonorganic foods. Written by Julie Silver. Julie is a qualified nutritional therapist, holistic practitioner and Author of Food Awakening – Nutrition for NOW. For more information please visit www.juliesilver.co.uk.
In more recent years, it is suggested that instead of five portions of vegetables and five of fruit each day, it should be nine of vegetables and one of fruit. Most fruit you buy today has been picked before it is ripe, so it will be higher in sugar than it should naturally be. Eating fruit with skin on is better as the fibre slows down the rise in blood sugar. Pasteurised fruit juices in cartons contain no nutrients and are very high in sugar; they have been chemically treated. Even if you are juicing your own fruits, then beware of the high natural sugar content, as you will be using a large quantity of fruit. Other things that may be beneficial to avoid sugar cravings are: •Reduce the amount of food you eat, as overeating can lead to fatigue, which can make you want a sugar fix. •Waiting too long between meals gets your blood-sugar level to drop, causing you to crave sugar or refined carbohydrates (which turn to sugar). •Eating foods such as meat, salt, eggs and cheese causes the body to contract. As it is always working to keep you in balance, this will create a craving for sugar to feel more relaxed. •Try to eat a light evening meal a few hours before going to bed. If you eat too late, then you will be more likely to feel lethargic the next day and so to crave more sugar. •Practice some exercise that you enjoy, and anything else you love doing, to stop you from getting bored and reaching for sugary food, which will only artificially improve your mood for a short time. •Get a good night’s sleep; if you are sleep deprived, you are more likely to have cravings the next day. •Take a good quality mineral supplement containing a high level of Chromium, or take as a separate supplement, as this really helps with sugar cravings. Breaking the cycle of craving sugar will be really beneficial for your health, although you will do this only when you are ready to. If you are having artificial sweeteners instead of sugar, then bear in mind that it is known to cause migraine, diabetes, Parkinson’s, cancer, thyroid disorders, mood & attention disorders, seizures, brain tumours, Alzheimer’s and many more conditions. You may wish to do some of your own research to find out the effects of such sweeteners. www.bio-synergy.uk
Look out too for hidden sugars with ingredient names ending in ‘-ose’, such as maltose, lactose, fructose and glucose, as even natural sweeteners can have a negative impact on health. It does depend on how sensitive you are to sugar, and your health condition too. These are my preferred natural sweeteners: •Raw honey contains lots of nutrients and has been known to alleviate pollen allergy. The more local to your area it is, the more effective it is meant to be. It contains roughly 53% fructose, although is completely natural in its raw form, and has several health benefits when used in moderation. •Brown-rice syrup is a more natural sweetener. Unlike other concentrated sweeteners that are high in simple sugars, this syrup provides a slow but prolonged source of energy that is calming and soothing. Another advantage of brown-rice syrup is that it has many of the B vitamins and minerals that are found in rice. It can be bought from some health shops. • Crystallised coconut nectar is 100% raw and used like sugar, although is much healthier and has a lowglycaemic level. This is available from some health shops and online health shops.
• Cinnamon is beneficial as it helps insulin work more efficiently. It can be added to your breakfast or dessert. Agave nectar, which has been claimed to be a healthy sweetener, in fact contains 80% fructose. Fructose takes the same pathway as alcohol through the liver. Maple syrup is half as sweet as sugar so would be a good first step to reducing sugar if the above sweeteners seem a bit too drastic. Chewing gum contains either sugar or artificial sweeteners. There are some healthier chewing gums on the market that instead contain xylitol, which is better for your blood sugar and to help reduce cavities, although it creates stress in the intestinal area, so you may notice abdominal discomfort if consumed regularly. If you want to freshen your breath, I would recommend chewing on fennel seeds or cardamom seeds; these will also help your digestion too so it’s a win-win!
Bio-Synergy Skinny Water® fits perfectly into a hectic lifestyle and can contribute to providing you with the recommended daily amount of water, whilst also assisting to curb cravings and burn calories. Each bottle contains chromium and is sugar free and is zero calories.
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.
Over the coming issues we will introduce you to all the members of #TEAMBIOSYNERGY, but if you cant wait to find out more then head over to our ambassador section on our website bio-synergy.uk.
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.
If you think you have what it takes to join the team, we would love to hear from you. Email - email@example.com
MATT NEWMAN // 1ST RESPONDER AND FITNESS COMPETITOR
DARREN GRIGAS // ENDURANCE ATHLETE AND MOTIVATIONAL SPEAKER
JASMINE TITMUSS // NATIONAL HONG KONG CRICKET PLAYER
RYAN RAGHOO // T36 PARALYMPIAN RECORD HOLDER
PHOEBE SCHECTER // TEAM GB AMERICAN FOOTBALL CAPTAIN
NIKKI LEDGISTER // DERBY COUNTY WOMENS FOOTBALL PLAYER
ELLIOT KIBBIE // PROFESSIONAL FOOTBALLER SANDEFJORD FC
PHOEBE GALVIN-ROBINSON // INTERNATIONAL DANCER AND STUNT DOUBLE
BEN COSGROVE // SCOTLAND MENS HOCKEY PLAYER
KIRSTY ALLEN // DERBY COUNTY WOMENS FOOTBALL PLAYER
DANIEL LEWIS // INTERNATIONAL TRIPLE JUMPER
MARK MATTHEWS // STRENGTH & CONDITIONING COACH AND FATHER OF 2
Designed exclusively for men, the cutting-edge, patented formulas in Activeman were developed alongside the ultimate active men: Olympic goldmedallist, James Cracknell Activeman is a science-backed range of six products for body and mind, ranging from unique protein shakes and healthy snacks to sport-specific multivitamins, designed especially for men whose workouts put pressure on their bodies. Our Activeman lineup includes everything you need to improve your performance, including Energy Charge, our energy-boosting preworkout formula, and Thermo Lean, our most powerful thermogenic fat burner. All you need to do is pick the right one for your goal and get ready to start your fitness journey.
As recommend by James Cracknell OBE, rowing champion and double Olympic gold medalist
SEASONAL RECIPES LOW FAT ORANGE CRANBERRY LOAF Ingredients
2 1⁄4 cups flour 2 teaspoons baking powder 1⁄4 teaspoon salt 1 teaspoon baking soda 3 egg whites 1 1⁄2 cups sugar 1⁄2 cup unsweetened apple sauce 1 cup cranberries or 1⁄2 cup dried cranberries 1 orange, zest of, grated 1⁄4 cup orange juice 1 teaspoon vanilla extract
1. Combine flour, baking powder, baking soda, and salt. 2. Mix remaining ingredients into flour mixture. 3. Stir gently to blend. 4. Preheat oven to 350 degrees. 5. Spray 9 x 5 x 3 inch loaf pan. 6. Pour in batter. 7. Bake 50 minutes or till toothpick comes out clean. 8. Cool 10 minutes and release from pan. Serve warm or cool.
VEGETABLE AND RICOTTA PASTA Ingredients
¼ cup low-fat ricotta cheese 2 Tbsp fat-free milk ½ tsp olive oil 3 tsp parmesan cheese 1 fresh garlic glove 4 oz chicken breast ½ cup yellow squash ½ cup courgette Olive oil (fry light) 1 cup cooked (2 oz dry) whole-wheat pasta Crushed red pepper flakes, to taste
1.Mix the ricotta, milk, olive oil, 2 tsp parmesan, and minced garlic in a glass measuring cup or microwave-safe bowl, and set aside.
Nutrition (per serving) 461 calories 47g protein 48g carbs 10g fat
2.Combine chicken, squash, and courgette with, salt, and pepper. 3.Place large frying pan over medium heat. Spray on olive oil and Add chicken, squash, and courgette mix. Cook the chicken 1–2 minutes per side, until slightly brown. 4.Bring water to a rolling boil and add your pasta of choice and gently cook 5.While the chicken mixture cooks away, heat the cheesy mixture in the microwave until just hot. Transfer the chicken and squash to a large mixing bowl, and add the cooked pasta and cheesy mixture. Toss. Season with additional salt, pepper, parmesan, and pepper flakes, and serve. www.bio-synergy.uk
MASTERCHEF TO MASTER OF THE PROTEIN BAKES.
Since his phenomenal journey on MasterChef The Professionals 2016, Matt Healy has been working away to creating a new foodie website - Cranble.com. The new site is described as a “Foodie Paradise” with user friendly navigation and mouth-watering photography and videos! Matt says, “Cranble is the beginning of an exciting new chapter in my life and I cannot wait for people to see Cranble and get cooking. I’ve spent half my life in the
kitchen and want to share my passion and knowledge with others. Last year I had to keep the MasterChef results secret and it’s been similar with Cranble. For months we’ve kept the project under wraps until we’d built up enough recipes and content to launch.” See some of Matts creations using Bio-Synergy Products.
NO BAKE PROTEIN FLAPJACKS Ingredients
1 tsp of Coco Powder 3 scoops of Bio Synergy Wheyhey Protein 20 Pitted Dates 250 grams of Oats 1 splash of Almond Milk (to loosen the mixture) 2 tbsp of Peanut Butter 25g Dark Chocolate 70% (chopped)
1. Pop the dates into a saucepan, cover with water and bring to the boil, simmer until tender (this will only take 5 minutes) then drain. Using a fork crush the dates until smooth and set aside. 2. Put the oats, protein, coca powder into a bow and combine, throw in the crushed dates and mix well, add a splash of almond milk and mix well, add more if the mix is still too thick. Add the peanut butter and chocolate and mix well. Press the mixture into a baking tray and pop into the fridge, allow to setup for 1-2 hours then cut into bars and store in the a zip lock bag in the fridge.
HEALTHY PROTEIN PANCAKES Ingredients
1 Banana (peeled obviously) 2 scoops of Bio-Synergy Wheyhey Protein scoop of BioSynergy Paleo Protein 100% Egg Whites (use 1/4 scoop) 50 ml of Almond Milk 1 tbsp of Blueberries 1 tbsp of Raspberries 2 tbsp of Oats 1 tsp of Coconut Oil (for frying) 1 tbsp of Natural Yogurt
1. Into a blender chuck your banana, protein, egg white protein and almond milk and blitz until smooth then pour into a bowl and stir the oats. 2. Place a frying pan onto a medium heat, drop the coconut oil in and using a ladle pour the pancake batter into the pan, cook for 30 seconds to a minute on each side, repeat until all the batter is used (this should make about 4/5 pancakes) Pile up on a plate and serve with a dollop of natural yogurt and fresh berries.
DELICIOUS PROTEIN SMOOTHIES Ingredients
1 Banana (peeled obviously) 50 grams of Blueberries 1 tbsp of Chopped Nuts 1 tbsp of Pumpkin Seeds 2 scoops of Bio-Synergy Whey Hey Protein 400 ml of Almond Milk
1. This couldnâ€™t be easier...Chuck everything into your blender and blitz until smooth (1-2 minutes) pour into a glass or grab a protein shaker and enjoy on the go....!
PROTEIN FOR BREAKFAST? HIGH PROTEIN FRENCH TOAST Ingredients
2 slices of wholemeal bread (minus crust) 1 egg 1.5 Tbsp coconut sugar 1 scoop Bio Synergy - Whey better - Vanilla 1/4 cup milk of choice (Almond milk) Coconut oil for frying - 1Tsp per slice
Mix all the above ingredients together and fry off slices of bread in coconut oil
Make chocolate protein french toast by switching Vanilla protein powder to Whey Better Chocolate
Top the French toast with bananas, blueberries, dark chocolate shavings and anything else you like! Nutritions per serving (without topping): Calories = 381 ; P = 39.75g, C = 24.65, F = 16.4g)* *All calorie and macro calculations are estimates and will vary depending on portion size and ingredients used
PROTEIN PANCAKE LOVE STACK Ingredients 120g (1 cup) gluten free flour 17.5g Bio Synergy Whey Better Whey Isolate - Vanilla 1 teaspoon baking powder ½ teaspoon baking soda 1 tablespoon coconut oil 1 tablespoon zero fat maple syrup 1 egg ½ teaspoon salt 4 oz almond milk ¼ cup skimmed milk Nutritionals per serving (without topping): Calories = 460 ; P = 29.1g, C = 20.1, F = 19.9g)* *All calorie and macro calculations are estimates and will vary depending on portion size and ingredients used
Written by Zeena Rachid. Zeena is a blogger and food writer based in London. You can follow her on instagram @proteinprincesslondon.
Method Mix all the pancake dry ingredients together in one bowl then the wet in another – it’s super important to keep WET and DRY ingredients separate when making the pancake mix. Add wet ingredients to dry (not the other way around!) and mix gently, not much effort needed here as you want to keep the mix thickish in consistency and just combined. Heat up frying pan with a very small amount of coconut oil. Pour mix in small amounts, cook till bubbles appear (around 2 minutes) then flip and cook the other side. Garnish with fresh bananas along with a drizzle of zero fat chocolate flavoured syrup.
SPORT FOR EVERYONE
Paralympians Dan Powell and Libby Clegg are fronting a national campaign to educate the fitness professionals and sports coaches of the UK. In doing this they show how best to integrate and coach disabled people into the fitness environment. Paralympic Judo competitor Dan is a newly turned international sprinter, He has grown up with a visual-impairment and was registered blind by the age of ten. At the age of eighteen Dan was scouted by the British Judo talent team and was quickly welcomed to the full time training centre in Kent where he trained full time towards the London 2012 Paralympic Games. Dan claimed fifth place at the age of 21 losing out to the current Paralympic Champion of the time. The next year Dan went on to win international titles in Germany, America and France whilst also claiming the British title. Around this period Dan fell out of love with his sport and decided to retire and move back home to Liverpool. Throughout Danâ€™s sporting journey, he was inspired by his father who was also a three time Paralympian. Terry Powell always taught Dan to embrace his disability and not allow it to define www.bio-synergy.uk
VisAbility workshop, Ability Training has worked with other gym chains, Judo coaches, Football coaches and MMA instructors amongst other sports coaches. The result of the work Ability has done has been very positive and has managed to introduce many new individuals into the fitness and sporting world. “Our aim at Ability is to up skill the leisure and fitness industry so that visually impaired people have an equal opportunity in sport as mainstream participants”, says Dan. “We wish to not only help disabled people achieve in sport, but also to empower these people to achieve in other aspects of their lives”. The VisAbility course offers sports coaches and instructor to learn more about disabilities and in particular visual impairment, The course offers a more specific education tailored towards the sports and fitness industry. On top of innovative new techniques to develop communication methods, the VisAbility course offers trainees the opportunity to learn how to guide individuals with sight loss and also learn specific guide running techniques from Paralympic Gold Medallist Libby Clegg.
him or stop him from achieving all he wanted to and reaching his maximum capabilities. This key message is one Dan now takes forward in his work and his day to day life, with his ambition to empower other people with disabilities and educate others in these different conditions through the means of sport and activity. In 2016 Dan launched a campaign with a national sight loss charity named ‘Access to Gyms’ with the aim to make fitness environments more accessible for those with a visual impairment. With this campaign Dan’s business was born, Ability Training. Whilst holding British records over three sprint distances on the track, Dan then continually strives for success off the track, his main aim being to educate and empower others through his work with Ability Training. Over the past year Dan has created and preached the VisAbility course which is the first official disability specific awareness course for instructors and coaches. With support from VisAbility Ambassador Libby Clegg MBE who is a double world record holder and double Gold Medallist from the Rio Paralympic Games 2016, Libby got on board with Ability Training after seeing first hand the positive impact it had on other visually impaired people.
On top of the ongoing education sector to Ability Training, They are also working towards showcasing Inclusive sport through Paralympic sports in day long events across the country named Para Sports Festival. This day festival aims to bring together disabled and mainstream participants from the local areas to join together to take part in fundamental Paralympic sports such as athletics, judo and goal ball alongside international coaching staff and top Paralympic athletes to pass on their experiences and help inspire others. Other aims of Ability Training is to focus on inspiring others to develop what they can achieve as opposed to what they can’t as Ability has a bank of top Paralympic athletes who speak to businesses and groups to help inspire others to focus on positivity through speaking about the complications and struggles they have tackled en route to the top of their discipline. For anymore information on the work Ability Training are doing to promote Inclusive Sport or to see how Ability Training can benefit you or your business check out, www.ability-training.com or contact firstname.lastname@example.org Twitter: @Ability_UK Facebook: @AbilityTraining IG: @ability_UK
“The campaign had such positive feedback from everybody involved. It clearly made coaches and instructors very aware of their coaching styles and gave them an insight of how to deliver the best service for those with a disability such as a visual impairment.” Libby Clegg MBE. Since working with Pure gym, who piloted the first ever www.bio-synergy.uk
Written by Dan Powell. Dan is an International 400m sprinter, Paralympic Judo competitor and official Bio-Synergy Brand Ambassador. Dan has won numerous international medals and is the Co-Founder of Ability Training
KICKSTART A NEW YOU WITH KICKBOXING Kickboxing workout’s are obviously very beneficial for Fighters, however there are a number of benefits that would suit the everyday person just wanting to get fit. Tired of running on a treadmill or doing the same weight lifting routine every week at the gym? Fancy trying something new? Then get down to your nearest Kickboxing or Muay Thai gym and you’ll be surprised at just how quick you notice the benefits. Burning Calories The intensity of a kickboxing class is as high as your willing to push yourself. It’s important to stay within your depth at first though, pushing yourself to the very limit on your first session could result in injury. But an average 70kg person can burn just under 400 calories in just 30 minutes of a kickboxing session so it can be a great way to loose weight.
Cardio Vascular Punching and Kicking can raise the heart rate considerably to the point where it will enter the zone where cardio vascular conditioning occurs. Making Kickboxing training an excellent substitute for the mundane cardio exercises you’d usually do in the gym.
Muscle Toning Kickboxing interacts many of the muscles in the body in one session. Unlike a weight exercise at the gym which focuses solely on one muscle group. If you've never done kickboxing before and are a complete beginner then you will no doubt use muscles you didn't even know existed.
Balance & Co-Ordination
improve their flexibility, which in turn will improve your punching and kicking technique. This will be most noticeable in the increase of height in your kicks.
Stress Management The impact of punching and kicking is a great way to release stress and built up anger. If you go into a class feeling pretty stressed out with work etc., you will definitely leave feeling much more at ease.
Self Defence Whilst a kickboxing workout class won't benefit you as much as a strictly self defence class or a technique specific class will, you will still learn a skill set that could be used for self defence. And having any self defence knowledge is definitely better than none at all.
Mix it up Kickboxing classes can all be entirely different, there’s so many different exercises and techniques to use that it provides a great variety of workouts to prevent you from getting bored. It also gives an alternative to the usual cardio & weight training sessions your typically used to.
Kicking requires a person to be stable on one leg for a small period of time, it is essential that your balance is good to improve your kicking and the more you practice the better your balance will become. Combinations of punches and kicks on the bag, hitting pads or even just shadow boxing will really develop your Co-ordination skills.
Flexibility A good kickboxing instructor will normally finish a session with a cool down that will include stretches. Stretching the muscles when they are warm will quickly
Written by Jake Barton. Jake is the ISKA Intercontinental K-1 Champion and the WBC National Muay Thai Champion and an official Bio-Synergy Brand Ambassador. You can keep up to date with Jake by following him on instagram - jakebarton94.
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CAN YOU REALLY ROW YOURSELF TO FITNESS? A rowing machine is a perfect way to lose weight. It is an excellent machine for serious workouts that help you kill your extra pounds and prevent weight gain. By the way, you mustn`t do any other exercises to maintain fitness and feel pleased with yourself if you try a rowing machine for regular practice. A rowing machine was developed for the sports professionals to help the rowers stay in shape when the more common workouts used to be impossible. Now everyone has the opportunity to get all the benefits from training on a rowing machine. This caffeine-free version of our BCAA Powder is an ultra pure formula containing an impressive 5g of BCAAs per serving. Of the three BCAAs, Leucine is thought to be most effective at turning protein into muscle. For this reason, our BCAA Powder has Leucine, Isoleucine and Valine in the scientifically proven ratio of 2:1:1.
First of all, if you choose the rowing machine workouts you`ll get a full body training. Moreover, a stationary rower helps you save your time as it is a very efficient machine and it makes the whole body – all your muscles – exercise. That`s why you need twice less time to get a proper workout because the training on a rower machine involves all the muscles of the upper and lower body. So a rowing machine is a right choice for people who understand the importance of saving time as today we're always busy and in a hurry. A rowing machine also helps you burn a lot of calories and get an ideal body and besides, you`ll feel the low impact of these workouts unlike other exhaustive ways for weight loss. But don't be naive and don't think that it won't be so easy to burn calories on a stationary rower. Don`t think that you can just sit on it and row for the calorie-burning. How to get a proper full body workout on a rowing machine? To get all the benefits of a rowing machine you must use a proper technique during a workout. To have a full body training you must go through several stages. “The Catch” – You must tuck your fingers lightly on the handle. Your arms, shoulders and wrists must be straight. Relax your back but keep it straight and slightly lean it forward. Keep your shins vertical and legs relaxed. Thus, your quads and calves exercise. “The Drive” – Put some pressure on your knees, gradually lean backward and pull the handle with your arms, straighten your legs and going back the elbows. “The Finish” – Draw your elbows straight back in such a way when the handle reaches your lower chest and your legs become completely straight. This rowing motion works out your back and biceps. “The Recovery” – This is the last stage when you must turn to “the catch” position that`s why you push the handle and go back to the starting position. At this moment you make your shoulders, chest and triceps train. During this motion, your legs also work out with your hamstrings as you return the body back to the starting position “the catch”. Follow all the stages, but pay attention to the frequency of training. For weight loss, you have to train regularly. If you`re a beginner it would be better to start with just 15 minutes a day, two or three times per week. But then try to increase the training time to 30 minutes as in 30 minutes of vigorous work you can burn up to more than 300 calories and try to use a rower machine every day. Of course, you can miss the training, but only one day per week and no more! So, a rowing machine can help you to get a perfect body in a relatively short time, but only if you train in a right way and almost every day. Written by Helen Rogers. Helen is a blogger and fitness writer for Crossfit Shoes . For more information about Crossfit Shoes visit http://thecrossfitshoes.com/.
HOW FAR WILL YOU GO? Kevin Betts completed 52 marathons in a year in under four hours each time, including New York, Las Vegas, Nottingham, Brighton and 27 of them on treadmills. He even ran one on his wedding day. Mr Betts was inspired by the memory of his father Richard, who took his own life in 2003 aged 46. He said after completing the last event, in Portsmouth: “Every week got tougher. But it’ll have been worth it if it raises the issue of mental health.” Kevin has collected £10,000 for mental health charity Rethink and Passingiton, which builds schools in Africa. You ran 52 marathons in the space of a year! Why did you set yourself this challenge? I’d run a couple of marathons before and felt like I wasn’t ‘done’ with the distance. Running had become a crutch for me after my dad passed away and I realised how important it was for both my physical and mental wellbeing. I thought doing something stupid like this would get a bit of attention and it could be an opportunity to get people talking about mental health. My idea was to raise some money for mental health charities but my biggest goal was to blog about it and to encourage people to be more open about mental health. I lost my dad to suicide after years and years of depression and the reaction to his death was so mixed. I really felt like I had the opportunity to lead by example and so I blogged as I went along and drummed up a bit of a following.
Triomphe to Marble Arch.
How do you mentally prepare for a marathon just before you set off? Any top tips on conquering the distance? This depends on the goal for the marathon, to be honest. It’s very different, for me, to mentally prepare for an attempt compared to mentally preparing for a standard marathon distance run. As blasé as it sounds, I can just go out and knock out 26.2 miles no problem. The mental challenge comes in aiming for something beyond my limits. Concentration, focus and some grit are so key before a big run.
What toll did it take on your body? How did you recover during the challenge and once it was over? The physical toll was pretty tough. It was attritional and I had numerous ‘incidents’ throughout the year but luckily none needed me to stop. I ended up in an ambulance after a particularly tough one and ran the last 7 marathons with a hairline fracture in my leg. In all, I actually put on weight throughout the challenge because each week I was doing less activity in total than I otherwise would have – recovery meant not doing much in between. My recovery during the challenge was to stay mobile after the runs (I’m a big fan of active recovery) and to eat well. I was pretty poor at stretching and doing mobility exercises back then – I just kept walking. Now I’m a PT I realise how lucky I was to get through it without serious injury. I never considered ice baths, proper stretching and massage. When the challenge was over, I just took time off. I stopped running completely and took some time to myself to do whatever I wanted. I started playing around in the gym more and lifted a lot of weights. I also started football again. It wasn’t long before the bug hit me and a bunch of people who followed the 52 marathon challenge got in touch asking if I’d consider something as a group. In summer 2012, after the Olympics, we ran from Paris to London – 164 miles from the Arc du
Mentality is actually my specialism as a PT – pushing my clients beyond their perceived limits by refocusing their mind and convincing them that they can push their body harder than they thought possible – it’s about not giving in. I could talk all day about conquering the distance but here’s my top two tips: 1) Rehearse it. Take yourself off in the week before the marathon, look at the map, the mile markers and the landmarks along the way. Then imagine how you might feel at certain points along the way. Half way, 20 miles, each mile afterwards. What’s best case scenario? And worst case? What if you do feel terrible? What might you do to pull yourself out of the dark and focus on getting to the finish? If you know what might happen and it does, you’re in a much better place to face them head on and manage the situation. Arm yourself with emotional and personal triggers – we all have a reason for running so use memories, people and occasions to get there. You can use them like energy gels – when
it’s tough and you’re low, you have your mental gel to perk you up a bit.
2) Break it down. I use metric and a marathon is a long way – 42.2km. Too far to think about on its own, so I reassess every 5km. I then have something to look towards as I move around. I count up to half way then I change the way my brain works and start counting down afterwards. 13 miles to go, 12, 11, 10… It sounds better than counting up from 13 to 14, 15, 16. You’re ticking off the distance as you go along.
understanding. We have a brilliant time together and he loves it. He shouts at other runners as we pass them. We’ve come second at parkrun before and have been known to hit a sub-40 10k with the wind behind us.
You run for the charity MIND. Do you feel there is a connection between exercise and good mental health? There is a huge connection between exercise and mental health. Let’s be clear, I don’t think that exercise is a cure for mental health problems – it’s not that simple. But for managing mental health conditions with medication and therapy, it’s huge. And for people in every walk of life, getting out, challenging your body and achieving new goals is a real buzz. There are all sorts of hormonal responses to exercise that cause your brain to function better, so physiologically it’s doubtless. But it’s so much more than that. For people who are lonely, anxious, depressed or struggling in any way, there are so many social benefits of exercising that make you feel a part of a community of like-minded people. For me, the difficulty is getting people to take part in the first place because exercise and sport can be intimidating. For someone who is anxious, putting yourself out there into a lion’s den of people who look like they know what they’re doing is massive. That’s what we want to address with Marathon In A Day – give lots of people the opportunity to start somewhere and not get worried about performance.
What’s your favourite Bio-Synergy product? I take part in events that really challenge my body’s ability to recover. Because of that, I have to focus on taking in the best quality protein straight after I work out in order to give my muscles the best possible chance of recuperating quickly. Whey Better protein isolate is brilliant for that - it’s over 90% protein with next to no carbohydrate or fat. It also tastes great and can be mixed with ice or frozen fruits to thicken or jazz it up if you wish! What I always know is that with Bio-Synergy, I get top quality products that are tailored brilliantly to whatever type of training I’m doing.
You’re a dad, how do you fit training in around family life? My boy! He’s my Achilles heel. He’s three and a half now and he’s changed how I think about running. He’s made me run less and I have different priorities, but because he’s around, I’ve also been smarter about my training. If I’m training hard for a particular event, I structure my training so much more now so that I get a bigger bang for my buck. I will work running into my day – include a run as a part of my commute, for instance. I’m much more efficient. But the biggest change is also the best – we run together! He’s got a pretty durable running buggy that I reckon has covered about 2,000 miles in total. We parkrun together most weeks and I can rely on him to add a bit of resistance to a faster run. On a Sunday long run I’ve used the buggy as a training aid. He’s used to it now and will sit for up to an hour and a half without moaning too much. I’ll run half my long run with him to add resistance (especially uphill!), drop him home and finish the rest of the run on my own. So long as I give him some food and an ipad, he’s patient and
“Running changed my life”
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