Welcome To My Members Area!

This is where you will find plenty of additional tips and information to help you achieve your goals. You can also check out my detailed photo food diary and progress as I start my own count down and demonstrate the effectiveness of the system as intimately as I can.

The posts are often quick pieces of information that I have added on the go.   Posts are designed to be informative and to the point for easy retention and use. Seldom checked for grammer/run-ons, so please excuse!

Now enjoy and feel free to leave your comments and questions (please do not use hyperlinks or business name/links. And, if you are rude don’t bother as it will be deleted, other than that – fair game. I read them all!

Supernutrition – Top 3 Food Sources Super High in Magnesium

[part of our new 2016 fast-note ("get to the point") series]

TOPIC: What foods are high in Magnesium.. top 3 that are easy to include in your diet..

WHY: Magnesium.. KEY MINERAL in metabolism necessary for over 300 chemical reactions in the human body!

[your target: 400 mg/day]..

QUICK SUMMARY: Hit your target examples:

  1. SPINACH /SWISS CHARD 2 CUPS + 2 oz CASHEWS (calorie conscious )
  2. 400mg NUT MIX: 2 oz of each of these PUMPKIN, CASHEW, ALMONDS (not calorie conscious!)


To get on this list each item had to have more than 50g per serving!

note: I show mg of magnesium and calories per serving size ie
SPINACH 156/41c = 156 mg magnesium/41 calories per 1 cup serving

  1. 1 cup veg: SPINACH 156/41c, SWISS CHARD 150/35c, BEET GREENS 98/39, GREEN PEA 53/106c,
  2. 1/4 cup /1oz seeds/nuts: PUMPKIN 191/180c, SESAME 126/206c, CASHEWS 117/221c, SUNFLOWER 113/204c, ALMONDS 62/132c, Oats 69/152c
  3. 1 cup bean/rice etc: QUINOA 158/222c, SOYBEAN 148/298c, BLACK 120/227C, NAVY 96/255C, PINTO 85/245c, BUCKWHEAT 85/155c, BROWN RICE 85/216c, LIMA 81/216c, MILLET 76/207c, KIDNEY 74/225c, WHEAT 58/151c

Other Misc worth mentioning (all per 4oz serving unless mentioned otherwise):

Tempeh 87/222c, Papaya medium 58/119c, Tofu 66/165c, Flaxseeds 2TBS 55/75c, Tuna 47/147c, Scallops 42/126c


Approximate MEASUREMENT CONVERSION (mass weight):

You need to know that Countries practice different systems (such as Imperial, US Standard, and Metric), and it’s worth nothing that there are also different ways of measuring ingredients.

Dry ingredients are also measured either by weight (ie. U.K.) are measured by weight (e.g. ounces, pounds, grams, kilograms), or by volume (USA) e.g. tablespoons, cups, milliliters, liters).

Some of the measuring tools used in these countries ALSO VARY IN SIZE!

1 cup has the following equivalents:

U.S. = 237 millilitres

U.K. = 284 millilitres

Australia = 250 millilitres

It is therefore important to understand where the source of the information is coming from. I have used USA cup sizes above.

Here is a rough guide to equivalent in grams etc:




Here is a good site for converting a food source in weight:



Other notes (if you have time to read more):

  1. As Magnesium and Calcium are of the same family and needed together in your diet for maximum absorbency, aim for a 2.5 calcium to 1 magnesium ie 1000mg calcium / 400mg magnesium. Since most people consume more calcium than magnesium, this should not be a problem just something to observe for maximum body use.
  2. For kids the National Academy of Sciences set DRI’s as follows: 0-6 months 30mg, 7-12 months 75mg, 1-3 yrs 240mg, 14-18 yrs 360mg

For more information on getting you into our Power Woman Bootcamp Weight Loss System – contact us here!


How many calories can I burn in a session?

We get this question A LOT!!

As one of my trainers put it.. “I know this is a difficult one to answer due to the different facts for each individual but can I give a rough number”

Here is what I said and would say to any trainer or client looking for that magic number which is given out without any concern for the truth..

Yes you can.. you can make one up! That is what all the other bootcamps do and then claim it has been tested (don’t you just love this industry :))

Seriously, how long is a piece of string. Here is my reason why..

No two members will be the same.. depends largely on current fitness level (as fitness increases calories burned both during and after also increase).

epocDue to the high EPOC (excess post-exercise oxygen consumption) training effect, more calories are burned after the activity in addition to during the exercise making it even more difficult to determine nett EE (energy expenditure) effect of the workout.

Where you see in others advertising.. this bootcamp burns X per session is garbage.. as this is not an absolute number and where one person could burn 5 Kcals per minute during and another 15 kcals per minute both are taking part in the same workout!

Imagine 2 people running on a treadmill and for this purpose they both have identical body comp.. one is running fast and the other is running slow yet they are both working at the same relative intensity its just that one cannot run as fast as the other. But both are using the same equipment (a treadmill)..

The bootcamp is like the treadmill and the intensity of the runners on the treadmill is like the ability of 2 different members intensity during the session. Lets say the fast runners energy expenditure (EE) is 2-3x more than the slow runners EE.. so to say the treadmill will burn a set amount of calories would be grossly incorrect!

Also amount of LBM determines individual energy demand as well as bodyweight (carrying a larger frame will increase energy demand however usually larger frames cannot maintain adequate intensity long enough to equal greater overall burn rate of a slimmer fitter individual).

The fitness test can determine individual estimated VO2 max. From there we can estimate an individuals Kcal/min during the workout.

However, depending on the ability to maintain high anaerobic threshold intensities during the session, will determine the level of EPOC .. which may account for a large post workout EE.

Impossible to guess!!

Here’s an article I originally wrote 10 years ago explaining some of the variables..
Gives you some numbers to work with.

Basically KCals are calculated at an absolute rate of 5 Kcals per liter O2 consumed. Relative Kcals/min calculation is based on (Vo2*bwt(kgs))/200 .. note Vo2 (ml.kg.min intensity) is a major variable!

The Energy Expenditure audio interview in our trainer resources also discusses the variables when trying to predict EE from exercise.

How I (and most Exercise Physiologists) suggest you go about determining relative intensity / EE would be to use a field test (although this only measures the workout part). Here are the steps:

1. Test Est. Vo2 Max via fitness test

2. Estimate HRmax or directly measure it during test

3. Put a HR monitor on the subject during a session and gather mean HR (intensity) related to RPE (rate of perceived exertion)

4. Compute exercise metabolic profile to provide subjects HR and kcal correlations

5. Multiply the Kcal/min at the mean intensity (HR) by the number of minutes of the session.

Or simply guess 😉

.. seriously I would not be happy guessing!!

So although I could and do use metabolic equations related to a clients Vo2 Max) this does not allow for the EPOC.

Your best answer is..

It is possible to estimate with some degree of accuracy a persons individual kcals per session by conducting a series of tests (we do this).

However, it is impossible to estimate a sessions output for a group. And anyone who says they can do this, is speaking from a gimmick or serious lack of knowledge and not a scientific fact. Per person yes, from a group NO.


If you are a trainer reading this, you can find out more about Exercise Physiology and Metabolic Equations here [ http://metabolictrainingeducation.com ].

Metabolic Calculations is part of what we teach to ACSM Candidates, Personal Trainers and Allied Health Pro’s in our Metabolic Expert Series.

Anti Aging Success Formula – X4

Let me start this topic by introducing you to the X4 Plan which is at the core of my philosophy for real cellular anti aging … For those not familiar with the X4, it is a key part of the Armstrong Equation (AEq) an equation that has taken me 3 decades and many peer reviews to create.

My hope is that it helps you by giving you the tools for both anti aging and also a long healthy active life.AntiAging

The X4 is a matrix consisting of 4 parts. Each division when combined will provide you with one of the most powerful anti aging plans on the planet that will literally transform your life.

The four parts to the Armstrong Equations X4 formula are (M) mitochondria fitness, (D) density development, (Ag) agility fitness and an (Af) anti inflammatory nutrigenics. So the formula looks like this: M + D + Ag + Af = ageless living

Each part is conducted simultaneously to compound the effect of anti aging and is covered in detail in both my fully updated 2K16 anti age cellular fitness system (special preview copies available February) and the complete anti age training system to be released later this year. Here is a brief introduction to the four divisions:

1. Mitochondria development I will be talking more about the mitochondria in upcoming articles but for now you should know that the mitochondria is the powerhouse within the cells of your body. It is responsible for the production of energy and it has been shown through scientific study mitochondria deterioration is a major cause of accelerated aging and severe lack of energy. You see as an Exercise Physiologist I have always understood the importance of increasing the size and number of mitochondria for energy. The health of our mitochondria is key to our production of energy. Aging will decrease the efficiency of the mitochondria. This decrease is said to be one of the main attributes of aging. The good news is we can increase both the size and the number of our mitochondria. This is done through a special type of cardiovascular exercise and nutrition which I cover in both my training systems.

2. Density training As we get older we lose density. Our bones become weaker and more brittle and osteoporosis sets in. Also our muscle wastes away (skeletal muscle atrophy) if it is not used effectively. This in turn decreases our metabolism and weight gain can easily set in. If we just increase our muscle tone by as little as 1lb of density we will burn around an extra 50 calories a day. Imagine what 10lbs of extra density will mean to your weight management program! Again, in both my programs I show you how to increase both bone and muscle density to give you greater strength, healthy bones and increase your metabolism. Add this to mitochondria development and you will literally become a strong, toned, fat burning machine!

3. Agility Fitness We have all seen older people lose their agility. They have trouble bending down, and running to catch that bus or train is out of the question altogether. We MUST work on our agility. This is a two fold plan. One is to increase our suppleness and the other is to increase what we call in Exercise Physiology our plyometric ability. The suppleness should be implemented immediately but it is important to do the right kind of training to prevent injury through poor practices and technique. The right kind of suppleness training will quickly give you the ability to do more with your body. Plyometric exercises should be introduced fully once you have removed any excess weight so this should be gradually introduced over the course of your weight loss and metabolic/muscular fitness ability.

4. Anti Inflammatory Nutrigenics Without good fuel going into your body you cannot expect to have plenty of fuel for your life. Inflammation is behind many diseases and we need to do all we can to avoid it. That is not to say you have to go on a strict diet you just have to know how to put your meals together to create an anti inflammatory system within your body. Your cells should be looked after and the right combination of foods and mitochondrial development will accelerate your anti aging whilst making your cells vibrant and healthy and free of disease.

What you can do NOW to Begin a full frontal attack to decrease your biological age.

To avoid aging and gradual deterioration you it is essential that you start from where you are NOW. Leaving this will only delay your progress and potential for living your ultimate life in an age free world.


UPDATE: January 2016

Stay tuned for release of the fully updated 2016 version of the AEq Cellular Anti Aging System – a Complete Biological Anti Aging Course releases February 2016.


Week 1 – Day 7

2011-05-05-10.23.51-270x250  2011-05-05-10.23.51-270x250


2 coffees 300


Breakfast 205c

2011-05-10-16.24.24-1  2011-05-10-15.33.17-1  2011-05-10-15.36.28-1


1 egg, kimchee, 3 oatcakes = 205


Snack 205 cals

2011-05-11-19.57.41-1  2011-05-10-15.36.28-1


egg and oatcakes


DINNER 450 cals



Vegi mince 200c; potato/veg 200c; 2 tomatoes; some ketchup


TOTAL 1200 Calories



Was going to do a fast then changed my mind so as you can see i eat rather strangely up to dinner. Also calories ended up a bit low as a result of this.

Week 1 – Day 5

1 latte 150 cal

[no pic]

Lunch – [kind of] 350 cal

pakoras 200c; piece of cheese [no pic] 35g 140c; 6 cherry toms [no pic]




Dinner  600 cal

– same as yesterday!



Note: I often find when you buy meat etc. you are buying for 2 days (2 beef burgers in a pack, 2 chicken pieces in a pack etc.) therefore I find myself eating the same meal for 2 consecutive days.



Comments: I did not have time to eat before leaving my house so i found myself without food until the afternoon. I got too hungry so i grabbed the pakoras (not a good idea!) along with some pieces of cheese and cherry tomatoes – really crap choice and yet another example of what happens when you don’t plan and end up hungry! This week is proving my point as intended – planning is a key ingredient to success otherwise you find yourself coping by simply eating less to compensate – its either that or going off your plan which for me considered not an option!

Week 1 Day 4

2 coffees  300 cal

late brunch/snack 2pm  [400 cal]



4 oatcakes 150c; finished off the refried beans 140c; cheese 100c, marmite, sauerkraut 20c

Note: 1 cubic inch (17 grams) of cheddar is 70 cal


Snack:  [170 cal]

16.30pm – 1/2 salt beef/mustard sandwich 170cals




19.00pm  [100 cal]

Aloe Vera Drink (small) 100c 1900hrs




20.45 Dinner:  600 cal



1 Chicken Thigh 150cals, 1 Chicken Drumstick 110cals, M&S potato/veg 200cals, peas 80cals; sauce 50cals

Note: peas are surprisingly caloric ie 150 grams (1 cup) 120 calories.


Comments: not really happy with todays food as the dinner is abit too calorie dense compared to rest of day. Reason is that i was out all day and did not organise. i should have chosen a larger brunch and less in the evening.

Week 1 – Day 3

Todays food in pictures (under 1300 calories):









2 Coffees (see previous day) 250 cals


Brunch (11.30am)



Scrambled Eggs x2 200 cals; Refried Beans (1/3 tin = 140 cals) Tomatoes (1/2 tin 30 cals) TOTAL 400 Calories


Dinner (5pm)



Beefburger (M&S 220 cals); Potato & mixed veg 160 cals, steamed veg and 1/2 onion, 2 tomatos, 1tbsp ketchup = TOTAL 500 cals



(had one left in cupboard, had a bunch of work to do so I decided to finish the day off with a mini ‘treat’ – 85 calories shortbread.+ tea with milk 30 cals



Week 1 – Day 2

Todays food in pictures:






2 coffees w. cream, 1/2 tsp sugar = 250 cals

Brunch around 1.00pm


Refried beans 1/3 tin 140c, 2 fried eggs 200c, toms 20c = 360 cals


Dinner around 9pm:


Beefburger M&S 220 cals; potato/veg (M&S frozen) 200 cals; steamed veg mix (M&S frozen) 30 cals; 1/2 onion; ketchup 50cals. TOTAL 500cals



[below is an image of tins I used for todays and tomorrows breakfast. I found the refried beans served 3 portions and the tin tomatoes 2 portions].

2011-05-05 13.03.13

1 tin low fat refried beans 400 cals (used 1/3 tin = 140c)

(I will use leftovers for brunch tomorrow – ie egg, tom, refried beans)

Week 1 – Day 1


Item Thumbnail Item Thumbnail Item Thumbnail



COFFEE with Cream x2 100c


LUNCH e630 cals

Didn’t get a chance to take food with me so eat out for pub lunch (first meal):

Item Thumbnail

3 bean veg chilli (with quorn) (e200c) topped with sour cream (e50c), rice and tortillas (e200c). (I only eat 1/2 the rice (e150c). Tea 30c


DINNER e500 cals

Item Thumbnail

1/2 Avocado150c , some Mozzarella e150c with truffle oil e50c and oatcakes (36cal each)
Tea 30c

TOTAL 1230 cals

That’s it!



Didn’t plan my 3 day food yet and so did not get to supermarket to stock up. Will do that tomorrow. So no veg included in todays meals. No supps taken either. Shows what poor organisation can leave you with. If you get caught out like this it is best to keep your intake to a minimum and get organised asap!

Estimated Cals: