​Transformation Model – How to Change Your Behaviors

by on October 17, 2013

Today I have a tip for anyone that is working on a transformation or changing behaviors.

​Transformation Model – How to Change Your Behaviors

I’ve used this tip myself and read about it in the book “The Compound Effect” by Darren Hardy.

  1. Get a notebook.
  2. Each day you record what you did relating to the behavior you want to change.

This makes you more aware of how often you are engaging in this behavior and what effect it has on your future.

I’ve used this for weight loss and recording workouts.

Record every food you eat along with the calorie totals for each meal. Add up the totals each day and week. You can also record your workout as well and rate it 1-10 for how intense or good it was. At the end of the week take your measurements so see what changes you have made.

This will help you to tell when you get the best workout and what foods are helping you lose or gain weight.

Darren Letourneau

 

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10 Tips for Setting your Health and Fitness Goals

by on October 6, 2013

It’s the beginning of a new month. Goal setting time.

Why do most people not get results. They don’t set goals.

They may say “I want to lose 15 lbs” but they don’t have a plan to get there, they aren’t wording their goal properly or they aren’t writing them down.

10 Tips for Setting your Health and Fitness Goals

What do you want?

Are you looking to build muscle, strength or lose fat?

Make your goals attainable

Make your goals require a stretch but that they are still attainable.

Ian MacGregor, former AMAX Corporation chairman of the board:

“I work on the same principle as people who train horses. You start with low fences, easily achieved goals, and work up.”

Start with easier goals and work your way to more difficult ones so you will give yourself positive feedback.

If you are just starting, start with some smaller goals first and work your way up so you start to gain momentum. Just got a new workout DVD and you haven’t worked out before.

If you have never worked out before you shouldn’t be jumping into P90X doing the full workout 7 days a week. Start slowly.. Maybe 15 minutes per day. Too many people jump in head first and quit their workout programs in the first couple of weeks. Just look at the gym in January. By February most of the NEw Year’s resolutioners are gone.

Make your goals measurable

If you can’t measure your goals how do you know if you have achieved them? Take measurements for your neck, shoulders, arms, forearms, chest, waist, hips, thighs, calfs, and weight. Also take photos from the front, back, side, and even a diagonal shot.

Write your goals down on paper.

Goals have energy behind them when they are written down. Post them on the fridge so you can see and be reminded of them every day.

If you don’t want to set a specific number. You could say I want to complete X number of workouts this month.

“If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build end up building us.” —Jim Rohn

When do you want to reach your goal?

Remember when you did projects in school. What did every project have? A deadline. If they didn’t have deadlines I don’t think anyone would have completed them.

What steps are you going to have to take?

Workout? Eat right? Cut Calories? Replace meals with a shake? Get up early to make time for these steps?

Come up with a plan to reach your goals.

Decide which steps are most important. I would put nutrition first because it’s said that weight loss is 80% diet, 20% workout. Many people lose weight every year without working out. I’ve worked out for years without losing weight. So as you can see, from my experience it’s true. But then again, I didn’t set any goals back then either.

Just get it done!

Time to get to work. Don’t sit around and wish for them to happen. Your goals aren’t magically going to be fulfilled. You have to get to work and follow your plan. Keep at it each day, even when it seems like you aren’t making any progress.

“A time comes when you need to stop waiting for the man you want to become and start being the man you want to be.” —Bruce Springsteen

Keep at it each day, even when it seems like you aren’t making any progress.

Momentum is key. Don’t’ let it go. If your workout program is only 4 days a week make sure to schedule in a walk on your rest days. You can go play with your kids outside. If it’s too cold out go for a walk around the mall. Do something that gets you off the couch and moving.

Make your goals public.

I realize that weight loss goals may not be something you want to make public. If you aren’t comfortable telling everyone maybe there are a few people you can tell. Get yourself a goals buddy that you can check up with each week. If you can’t find one then get someone that will at least ask you about how your goals are going each week. You’ll tend to work a lot harder at your goals if people know them. You don’t want people to think you are a failure.

Hope those tips were helpful.. Start writing them down and get moving..

Make sure you are also wording them properly.

Wrong: “I want to lose 15 lbs” this goal is already reached because you currently want to lose 15 lbs.

Right: “I am 140 lbs on October 31, 2013″. Write your goals in the present.

 

Thanks for reading.

Darren Letourneau

P.S. For more info or a support group that will help you reach your goals message me on my Fanpage http://facebook.com/FitnessMotivationZone

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You’ll Never Have Enough _________ .

by on October 2, 2013

There is only 90 days left in the year. Wow time flies.

How many of your goals and tasks that you wanted to get done this year have you completed?

I know.. They add up. Every time you finish one there is another project to do right around the corner.

I was reading this blurb from Brian Tracy in his book “Eat that Frog“.

“If you are like most people today, you are overwhelmed with too much to do and too little time. As you struggle to get caught up, new tasks and responsibilities just keep rolling in, like the waves of the ocean. Because of this, you will never be able to do everything you have to do. You will never be caught up. You will always be behind in some of your tasks and responsibilities, and probably in many of them.”

Does this sound familiar to you too?

You read a book just to find a recommendation for another one that looks appealing. Even though you still have 20 books on your to read list.

You get something repaired in your house just to find another project that needs to be done.

You finish one workout program just to begin another.

The laundry is finally done just when there is another dirty load ready to go.

The kids finish with one sport just in time to begin another.
You finish one task at work just so your boss can give you another one.

It never ends.

You’ll never have enough time to get in shape.

You’ll never have enough time to start that business.

You’ll never have enough time to pursue your biggest goals.

The same thing can be said about money.

There is never enough. There is always going to be something new for you to spend it on.

You’ll never have the money for that workout program.

You’ll never have the money to start your own business.

You’ll never have the money for that dream vacation.

.

UNLESS

You are being selective. There are always things you are doing that you don’t need to be doing. They aren’t bettering you or improving your life.

There are always things you are spending money on that aren’t bringing you value.

It all comes down to your priorities.

Are they Health? Family? Watching TV? Staying fit? Having lots of nice toys? Sports? A Hobby?

Take the time to think about what is important to you.

Once you find out it will make your decisions clearer.

.

It doesn’t take much to make a big difference.

2 Years ago Jen and Lisa were both 50 lbs overweight and heading in the same direction.

Jen continued doing what she was doing, watching TV for 2 hrs a night, eating a snack while watching TV. No exercise and she doesn’t really watch her diet.

Lisa on the other hand decided to make a change in her life.
Instead of watching TV all night she decided to make a change.

She decided to break down her 2 hrs into 30 minute intervals. 30 minutes of:

  • A workout program (to lose the weight)
  • Read personal development books (to improve herself)
  • Connecting with old friends over Facebook
  • Watch TV for 30 minutes

She also cut the calories of her snack by having some healthy fruit instead, substitute in some healthier foods during the day and drink Shakeology to replace her lunch.

After 6 months

Lisa has lost the weight, Jen has gained another 60 lbs.

Lisa is feeling healthy and fit. She has decided to help others do the same. She is connecting with her friends and helping them get fit through groups.

18 Months Later.

Jen has gained another 10 lbs. She is unhappy with herself and can’t believe what her friend Lisa has done.

Lisa has continued along with her plan and is now helping people full time with her business.

What a difference some small choices of time management can make.

It all comes down to what your priorities are.

There are a lot of tasks you want to complete so just make sure you are putting the most important tasks at the top of your list and getting those done first.

Hope this provides you some motivation today.

Thanks for reading.

Darren Letourneau
Your Beachbody Coach

P.S. There are still a few spots available for my challenge group starting next Monday on Oct 7. Perfect timing to get ready for winter vacations or get ahead of those waiting for a New Years resolution to get in shape.

P.S.S If the life of Lisa interests you then you may be interested in joining my coach training.

Send me a message on Facebook for more info on either of these or if you have any questions. http://facebook.com/darren.letourneau

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Do you Procrastinate? 3 Tips to Solve Procrastination

by on September 30, 2013

Hope you had a great weekend. This weekend I was at the Beachbody Super Saturday event in Toronto ON. They have these every 3 months to keep coaches up to date for things that are happening with Beachbody.

What I’m most excited about is the newest workout coming out in December. It’s P90X3. 30 minute workouts.. That’s the best part. The thing I don’t like about the previous 2 P90X’s has been corrected. Now an intense workout for only 30 minutes..

Perfect.

The traveling time to get there and back was just as long as the event but it was still worth it. Even though I hate driving. I’ve turned my car into a drive time university/college. What is that you ask?

I don’t listen to music or the radio in the car anymore. I listen to books and learn personal development. I don’t get to take notes but most times I’m not only listening to the book just once. In most cases I’ll read the book as well.

Like Tony Robbins says:

“Repetition is the mother of skill”.

I was listening to “Eat that Frog”. It’s a book about procrastination. Something almost everyone does.

I’ve heard it all the time. I’ll do it later, tomorrow, next week, next month….. Things just keep getting pushed back until we start saying… I should have done this yesterday, last week, last month, last year. It would have been so much easier then.

3 Tips to Solve Procrastination

Here are a couple tips that you can apply right now.

  1. Decide what you want. Write down your goals and objectives before you start. If you don’t have a goal then what is your reason for doing it? If you have already hit your target bodyweight then your goal could be to complete X number of workouts for the week. Eat X number of fruit servings per day or X number of calories per day.
  2. Plan your day in advance. I’m guilty of doing this one too. You wake up in the morning and have no idea what you need to do for the day. Plan out activities that you can do to bring you closer to your goals. I have my workouts planned out in advance. I know when I’m going to drink my Shakeology. Plan out your meals so you know ahead of time what you are eating and don’t get stuck eating out at a fast food. If you know you will be out or need a meal for at work then plan ahead.
  3. Know what your most important activities are. Focus on the things you need to do to help you reach your goals first. I like to do my workout first thing in the morning that way it is out of the way and I know that I am moving in a positive direction toward my goal. I hear so many people say they have a hard time sticking with their workouts but they have them planned for the end of the day. I know that after an 9 hr workday followed by playing with the kids for a couple hours before they go to bed I don’t feel like working out. So I get it done first thing in the morning so I’m awake and energized for the day. Make sure to go to bed a little bit earlier.

Ok those are a couple tips for you.

Hope these help you get closer to your goals.

I’m going back through the book for find you some more tips for you.

Darren Letourneau

P.S. My next Shakeology Challenge group is starting Oct 7. I still have a few spots left so message me on Facebook for more info.

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Have you been Dreaming Big?

by on September 16, 2013

I’ve been relaxing for a few days since I injured my shoulder Thursday. Over time it just started to get worse from the compounding of movements I shouldn’t have been doing.

I just read this in John Maxwell’s book “15 Laws of Growth” and I thought I would share it with you.

Dream Big

“Dream Big”

If there were ever a time to dare,
To make a difference,
To embark on something worth doing,
It is now.
Not for any grand cause, necessarily—
But for something that tugs at your heart,
Something that’s your aspiration,
Something that’s your dream.
You owe it to yourself to make your days here count.
Have fun.
Dig deep.
Stretch.
Dream big.
Know, though, that things worth doing seldom come easy.
There will be good days.
And there will be bad days.
There will be times when you want to turn around,
Pack it up, and call it quits.
Those times tell you that you are pushing yourself,
That you are not afraid to learn by trying.

Author Unknown.

 

I hear many people say that now is not the right time to start, or their stars are not aligned yet. But when is the right time?

This has happened to me as well. I like everything to be perfect and ready to go before I start something too.

The first step is starting. Everything doesn’t have to be perfect. You can make adjustments along the way.

Start by writing out your “Big Dreams” and goals, make note of where you are currently at so you can track your progress along the way, and just keep chipping away at your goals day by day because they won’t happen overnight. Little changes add up to big success over time.

By making changes there will be times that you want to quit but this also tells you that you are doing something difficult that is changing you and making you grow as a person.

If you are ready to make some changes whether it is your health, fitness or you are looking for a way to help others get healthy and increase your finances I’m here to help.

Have a great week!

Darren Letourneau

P.S. If you haven’t already signed me up as your free coach you can do so here. http://fitnessmotivationzone.com/bbfree

P.S.S. I’m a real person. You can contact me any time by replying to this email or looking me up on Facebook at http://www.facebook.com/darren.letourneau

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What do you Value in Life?

by on September 6, 2013

life, valuesWhat do you Value in Life?

I just turned 35 last week and I’ve been looking back on the changes I’ve made in my life during the past year.

I’m not the same person i used to be.

The first big change for me came when I signed up with beachbody.

I got to that point in my life, 3 kids, married, working… thinking is that it?

Have I reached all my goals in life? What’s left?

Do I just live out my life watching my kids grow up, working, watching TV.

I thought to myself. I want more.

So I signed up to beachbody as a coach and started one of their programs. I was surprised how much they focus on personal development.

I don’t’ think I had ever read a personal development book before. In fact, I hardly read at all. A few fitness books here and there and articles on the internet.

I was never really into reading.

My coach recommended some books and I started looking into ones that I saw others reading.

I picked up this book “Awaken the Giant Within” by Tony Robbins. What and eye opener.

It’s not the newest book but still life changing.

In the last 4 months I have read at least 10 books and listened to some audio books as well.

That’s more than I read throughout high school and college.

A big change from someone that spent most of those years movie and TV watching.

This paragraph sounds like too many people:

“The only way we can ever feel happy and fulfilled in the long term is to live in accordance with our true values. If we don’t, we’re sure to experience intense pain. So often, people develop habitual patterns of behaviour that frustrate or could potentially destroy them: smoking, drinking, overeating, abusing drugs, attempting to control or dominate others, watching hour upon hour of television, and so on.”

I can definitely say I was in the overeating and watching hour upon hour of television groups.

Then he goes on to say that the real problem is that these behaviours are because of frustration, anger, and emptiness that people feel in their lives because they don’t have a sense of fulfillment. It’s just a quick way to change your state.

Powerful stuff.

The real problem here isn’t the behaviour it’s values.

I had never really written out my values before. No one ever told me to.

Most of us probably just get them from our parents.

I never really knew what was most important to me in my life.

That is the reason that I have such a hard time making important decisions. Because my values are unclear.

As I was reading this it was like he was talking directly to me.

I wrote down my values and came up with “health” as my number one value.

Some may say… well what about love, success as my #1. Well the way I see it is that health is going to keep me around longer so I can experience more love and success in the long run.

Health also helps you to be better in every other area of your life.

I know it’s hard to eat healthy and exercise all the time so choose the easiest way to stick with it. Those are keeping my workouts short and interesting, and drink Shakeology so I can get all my vitamins, nutrients and superfoods right at the beginning of my day so know I’m looking after my health.

I’ve come to the realisation that I should be focusing on my health first and not worry so much if something costs me extra because it’s healthy because there are other things I’m indulging in that I can cut back on to make up the difference.

So I’m committed to staying healthy and helping others find their way too and the fact that beachbody is here to “help people achieve their goals and enjoy a healthy, fulfilling life” makes me feel like I have found the right direction in my life.

And just remember:

“We must live by our principles even when it “rains on our parade,” even if no one gives us the support we need. The only way for us to have long-term happiness is to live by our highest ideals, to consistently act in accordance with what we believe our life is truly about.” Tony Robbins [Awaken the Giant Within]

Darren

P.S. If you would like to join my group you can sign up right here. http://fitnessmotivationzone.com/bbfree

P.P.S. Message me on facebook if you have any questions about my support group that starts Sept 16th or if you would like to help others as a coach yourself. http://www.facebook.com/darren.letourneau

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Hip Hop Abs and Rockin Body Challenge Pack Deal

by on September 3, 2013

Does this sound like you?

PAIN: Exercising every day.

PLEASURE: Having a dance party with your family.

PAIN: Cooking and eating health foods.

PLEASURE: Drinking a chocolate shake.

PAIN: Having to do something without support.

PLEASURE: Being part of a small group for support and motivation.

PAIN: Feeling lazy, tired and depressed.

PLEASURE: Feeling energetic, excited and alive.

This month Hip Hop abs and Rockin Body are discounted so you can have the time of your life and get in shape while doing it.

Check out this video to see what it’s like.

Contact me for more info and how to get started for the Sept 16 Support group.
Click here to message me on facebook.

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Motivational Quotes of the Week – 07/29/2013

by on July 29, 2013

“Pain is only weakness leaving the body.” – Unknown

“Success is a staircase, not a doorway.” – Dottie Walters

“The doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.” – Thomas Edison

“The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck!” – Author Unknown

“There is nothing we cannot live down, rise above, and overcome.” – Ella Wheeler Wilcox

“We do not stop exercising because we grow old – we grow old because we stop exercising.” – Dr. Kenneth Cooper

“You must begin to think of yourself as becoming the person you want to be.” – David Viscott

“You must have complete determination. The worst opponent you can come across is one whose aim has become an obsession. For instance, if a man has decided that he is going to bite off your nose no matter what happens to him in the process, the chances are he will succeed in doing it. He may be severely beaten up, too, but that will not stop him from carrying out his objective. That is the real fighter.” – Bruce Lee

“You want me to do something… tell me I can’t do it.” – Maya Angelou

“You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.” – Zig Ziglar

“You were made to soar, to crash to earth, then to rise and soar again.” – Alfred Wainwright

“You will never change your life until you change something you do daily.” – Mike Murdock

“You will never find time for anything. If you want time, you must make it.” – Charles Buxton

“You will never leave where you are, until you decide where you’d rather be.” – Dexter Yager

Which quote did you like the most this week?

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Are you eating 70 Superfoods a Day?

by on July 23, 2013

For the last 3 months I’ve made a drastic change in my life.

If I look back to the way I got back in shape 2 years ago it wasn’t the healthiest way but it did the job.

But do we really just want to get the job done or be the fittest we can be for our kids, grandkids, family or just ourselves.

At the age of 35 (in a month) I’ll be in better shape than when I was 18.

My current weight matches what I was at 18. How many people can say that?

.

So over the past few months the changes I’ve made have been through Beachbody.

# 1 – Workout: I’ve been using their workouts Insanity and Les Mills Body Combat. My Focus T25 workout should be in the mail this week. That’s their new 25 minute cardio workout.

# 2 – Nutrition: I’ve also been drinking Shakeology daily. It contains 70+ ingredients.

In addition to containing a daily dose of vitamins and nutrients it also is good for antioxidants, energy, digestion, mood, detoxification, immunity, cravings, and complete nutrition.

# 3 – Personal development: It’s one thing to develop your body but you should also be developing your mind as well. Knowing how to stay positive, set goals, and learning how others have become successful in life is a great way to better yourself so you can become more.

Here is a quote from Jim Rohn. “If you want to have more… you have to BECOME more.” He said, “Success is not a doing process, it is a becoming process. What you do, what you pursue, will allude you—it can be like chasing butterflies. Success is something you attract by the person you become.”

Watch this video to find out more about what Tony Horton (P90X) is saying about Shakeology.

Go check out Shakeology or grab a bag NOW!

 

If you are interested in doing the same as I have then you can sign up for one of my challenges at:
http://fitnessmotivationzone.com/challengegroup

Have a great day!

Darren

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Motivational Quotes of the Week – 07/22/2013

by on July 22, 2013

“Our health always seems much more valuable after we lose it.” – Unknown

“Success consists of going from failure to failure without loss of enthusiasm.” – Winston Churchill

“The difference between try and triumph is just a little umph!” – Marvin Phillips

“The only disability in life is a bad attitude.” – Scott Hamilton

“There is nothing of value to be gained inside your comfort zone.” – Srdjan Popovic

“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” – Aristotle

“You live longer once you realize that any time spent being unhappy is wasted.” – Ruth E. Renkl

“Be not afraid of growing slowly, be afraid only of standing still.” – Chinese Proverb

“Energy and persistence conquer all things.” – Benjamin Franklin

“Great souls have wills; feeble ones have only wishes.” – Chinese Proverb

“I like weights. You know where you stand with them. Well, sometimes you’re lying under them, trying not to let them crush you, but you see, you KNOW they’d crush you if they could. There’s honesty.” – T. Campbell and Gisele Lagace

“If you don’t go after what you want, you’ll never have it. If you don’t ask, the answer is always no. If you don’t step forward, you’re always in the same place.” – Unknown

“It’s the lack of faith that makes people afraid of meeting challenges, and I believe in myself.” – Muhammad Ali

“Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryan

Which quote did you like the most this week?

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Focus T25 Challenge Group
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50 Fitness Motivation Strategies

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