The most important thing you can do is WRITE IT DOWN!

This goes for anything in your life that you want to change.

To make progress you have to know where you are starting.

You’ll be amazed by what we do on autopilot.

Things you can track!

Workouts – All of the trainers in the workouts say this.

  • Write down your workouts on a calendar. How long were they? How intense on a scale of 1-10 were they?
  • Record your sets, reps, weights, weight you should use next time.
  • How much energy did you have before your workout?
  • What time did you do your workout at?


  • How long did you sleep last night?
  • How would you rate your sleep? Are you tired this morning or do you feel rested?

Time (don’t have enough or want to be more productive)

Create a spreadsheet or timetable that you mark off what you do every 15 minutes of the day. You’ll find out what activities are wasting your time.

This is a great way to make time for exercise. Most times you’ll find things that aren’t productive that you can eliminate and replace with others so you have a spot to insert your workout into your calendar.



I had no idea what I was eating or how much. This one was a real eye opener.

  • How many calories are you eating?
  • What foods are you eating?
  • When are you eating these calories?
  • When do you find you get cravings?
  • What drinks are you having?
  • How much water are you drinking?


How much should I be eating?

Knowing how much you need to eat is as important as eating the right foods.

Have you ever noticed that when you order an entree at a restaurant they bring you out enough food for two people. Plus bread too.

And many people are wondering why they are overweight.

Even fancy high end restaurants are serving larger portions than we need.

It’s time to get on track.

So let’s start with calculating your Basal Metabolic Rate or BMR. This is the number of calories that your body will burn on average if you didn’t workout.

Here is a calculator you can use to calculate that number. http://www.bmi-calculator.net/bmr-calculator/

In addition to this number we need to figure out your activity level.

Since you are committing to 30 minutes of exercise daily you’ll be choosing at least one of the active activity levels depending on your exercise.

Select the formula that best suits your activity level:

Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly Active = BMR x 1.375 (light exercise / sports 1-3 days/wk)
Mod. Active = BMR x 1.55 (moderate exercise / sports 3-5 days/wk)
Very Active = BMR x 1.725 (hard exercise / sports 6-7 days/wk)
Extra. Active = BMR x 1.9 (hard daily exercise / sports & physically demanding job)

The number you just calculated is the number of calories that would keep you at the weight you are currently at. If you plan to stay at the same weight then this is your number.

To lose weight simply subtract 500 calories a day. A deficit of 500 calories per day will add up to about 1lb loss per week. If you would like to lose more than you can adjust accordingly. Do NO drop your calories below 1200 per day.

Now you have a target calorie number when creating your meal plan for each of the 5 days.

The most important part now is to start tracking how many calories you are eating now and see how close that is to what you calculated.

It’s important that you keep track of your calories because it will help you stay on track. Studies have shown that those that track their eating lose 2 times as much weight as those that don’t.


How to track?

  • I find the best way to track is with an old fashioned notebook.
  • There are also some free apps you can use like myfitnesspal or loseit to track your calories.
  • The most important thing is finding a way to track that you will stick with.


Post in the group to let us know what you are tracking. Is there something you are tracking that I may have missed?


Your friend and coach.

Darren Letourneau

P.S. Don’t forget I also have a Fanpage here https://www.facebook.com/coachdarrenletourneau