Confessions from the Mat
Yoga Mat t3h2y2 Calgary, AB, Canada

What if you just get really quiet for a few moments? - And surrender your thoughts? - What if you just connected with the ground that holds you up, and simply listen?... - What if you pay attention to the source that keeps you alive? And turn off the chaos that runs your life? - Meditation = you + your breath + your happy place - Today I invite you to: - sit for as long as you can, in a chair or on the floor - close your eyes - take a deep breath in and out - repeat this until your breath smooths out into a steady rhythm - feel more, think less, breathe - practice daily What would happen if you just chose to sit and create your life by your own design?! - #mindfulthursday #mentalhealthawareness #meditate #breathe #feel #love #teachlove #selfcare #growth #goals #transform #livingoptimally #youchoose #whatif #yycyogateacher #onlinetransformationcoach #lifestyle #fityyc #fitfam #namaste #mindset #instafit #instagood

MOTIVATIONAL MONDAY If you don’t enjoy what you do everyday, then why are you doing it? It’s important to sit and reflect about this! Life is too short! - My purpose is to support and help others! Specifically, through their health and wellness journey. It brings me joy and gratitude to know that I can help you create a health and fitness lifestyle that is sustainable! @theatmethod ... - I have had many mentors/coaches who have supported me in my growth and wellness! I knew I didn’t have to do it alone, I didn’t know how to do it alone! I dropped the shield and asked for help... and I was resistant! - Whatever it is that you are looking for... optimal health, financial freedom, love Know that there are people who have been and are on the same journey! Systems and methods have been created by people to support people! - Reflect - Decide - Act - LIVE A LIFE YOU DONT NEED A VACATION FROM #Repost @lloydjamesross with @get_repost Preach what you post! If you are helping people to live a life of their own design... I think it’s pretty important to have already done that yourself. - If you don’t know how, find someone who has done it... and model them! - Follow their systems, adopt their vehicle. LEARN. EXECUTE. Build it! - You can do it. - Get started.

TRANSFORMATION TUESDAYS - A big part of this journey is to track your progress! And that requires taking your photos, regularly! This will help you and your coach see your growth! Also, we will be able to keep you more accountable with your nutrition and workouts! Staying on track is key!! - Remember, we are working on BIG lifestyle approaches here! If you dedicate yourself to your health and wellness, every other area of your life will grow/transform positively! ... - This isn’t just a 3 month program! This program sets you up for success for the long haul! Crushing your desired goals and setting new ones - How far will you choose to go?? - When will you have enough time and money?? - Excuses are lame! I’m talking to you and myself btw! - When will you decide to do whatever it takes whether or not you have time or money?? - There are always solutions! ALWAYS! - I’m coming for you! (As I look at myself in the mirror) - Drop a if you feel me!! - Send me a DM today if you’re committed to growth because when ‘you’re ready’ won’t ever happen or will always be postponed. - Keep it real homies See more

LEVELING UP New week, new Monday, new mindset and a new program for me! - When running a business and coaching clients, one must be leading by example, always!... - Super stoked to have received my new workout program for the month! I have set some pretty important goals and I’m looking forward to crushing them! - The second you decide and you’re clear on your goals, you have written them down, things begin to happen. Does anyone know what I’m talking about?? - This is helping me shift out of my funk! We all have down moments, life happens and it’ll continue to happen. How I show up, is up to me, period! I don’t like feeling shitty. So no better time than now to start my new workout program, dial in my nutrition, meditate and lean into my coach for support! Excited to share with you all what this next level will look like.... AND.... I am looking for 5, committed individuals who are ready to LEVEL UP with me! No experience is required, just your choice to be ALL IN!

WHAT HAPPENS WHEN @reallockerroomtalk and @Adonia_theatmethod meet in the locker room?!? - You’ll definitely have to tune into this podcast! We had a lot of fun and talked about some really interesting sports topics, GOT, health and wellness and specifically @theatmethod - Big shout out to my friends @reallockerroomtalk @dimitri_korolis @yycequipmentguy ... Love what you fellas do! - Honorable mentions on episode 83 @theatmethod @andrew_topping_yyc @agapegreekradio @vcaratha @stanpapulkas @kattytsakallo @tsakalak @merohmy - Let’s do it again soon! Leave your comments here after you’ve heard the podcast! - #podcast #healthandwellness #theatmethod #entrepreneur #transformation #yycyogateacher #yycfitness #getit #levelup #mindset #GOT #rapidbanter #magamalaka #greeks #canadians #hockey #nhl #basketball #nba #hosts #instagood #namaste See more

CONFIDENCE - Like happiness, confidence is created! If this is something that is lacking in your life, it’s time to do things differently! - Think about what motivates you... think about the things you want and begin designing through visualization! Be intentional about it! ... - By working on yourself with daily intention, you will create confidence. Vulnerability will show up! Courage will show up! You’ll want to run away... I encourage you to run straight for it! - You will encounter a different, stronger you at each level and your confidence will grow! Your boundaries must be pushed daily to avoid getting stuck in the mud! - Walk into your long weekend with confidence! Make better decisions and enjoy yourself! - #happylongweekend #confidence #health #vulnerability #courage #transformation #theatmethod #fitfam #yychealth #yyconlinefitness #yyctransformation #yycyogateacher #instafit #instagram #mindfulness #namaste

FALL DOWN 7 TIMES, GET UP 8! - You may have heard of this Japanese proverb. It speaks to the Japanese concept of resilience. No matter how many times you fall or get knocked down, you get back UP! Keep getting up and trying again even in the darkest times! -... There are no quick fixes, no magic pills... success isn’t an overnight process. Anything that is worth it will require perseverance. Do your best and remain persistent! - This was my first time wakeboard-ing! It wasn’t easy and as you can tell, that probably hurt! Sure did! Was I scared to do it again? Oh ya! Did every reason run through my head as to why I shouldn’t do it again? Absolutely! With the support of my cousins, I built up enough courage to try again and again and again! - Experiences like this help us to believe in ourselves. Having the right guidance and support system is also key! Falling down isn’t failure! Failure isn’t an option when you continue to get up! - Where are you today?!? Reach out and help each other! If you’re struggling with your health goals and keep ‘falling off the wagon’, we can help you back up! GET UP and be the example for others to follow #health #falldown7getup8 #transformation #believe #wellness #selfcare #teamwork #yycyogateacher #vulnerability #yoga #namaste #trust #loveyourself #instafit #instagram #instagood See more

#Repost EAT MORE-WEIGH LESS 8weeks progress with TheATmethod! - One of the biggest problems men and women face when doing a transformation is they are not eating consistently enough.... - There is too much focus on things that are not really important like what supplement should I take? Or should I carb cycle? Or should I do keto? - I don’t suggest doing anything crazy or too extreme. What we’re looking for his long-term sustainable changes. This comes from consistency and developing healthy consistent eating habits. - But Andrew what should I eat? - Well let’s start with these simple changes: 1.) No drinking calories (non pop/ice tea/milk ect. This means only water, tea, 1 to 2 coffees per day max black or with a splash of almond milk and MCT oil and you could add a little bit of Stevia if you like some sweetness. And at bare minimum 2.5 L of water per day Ideally 3 to 4! 2.) Women aim for 20 g of protein per meal (men 30g) times six per day with lots of vegetables, clean fat, and moderate carbohydrates in four out of the six meals approximately half to three-quarter cup per meal for women and 1-1.5 For men depending on your goals. 3.) Do some sort of exercise six days a week minimum 30 minutes, get active! Make it a lifestyle! 4.) last but not least. Stop eating shit! Only real food!!!!!! it’s best if it’s prepared at home and good quality. This doesn’t mean you cannot enjoy yourself though! There are tons of healthy tasty recipes out there now. You could still have some organic popcorn in your meal plan with some sea salt, dark chocolate, smart sweets, and homemade protein balls. - To get best results calculate your macro nutrients, build your meal plan ahead of time and prep your food twice a week so you’re are always prepared! - If you implement these steps you will start to see your body change! Obviously if you have a custom workout program a custom nutrition plan and a coach to hold you accountable that is the most optimal plan however implementing this information alone will change your life! - If you want help figuring out your macro nutrient ratios, building a nutrition plan, workout Program And transforming your health before summer type YES

And maybe this is what your weekend looked like ... And now Monday is here and you feel like kaka! ______________________________________ It’s easy to eat and drink shitty AND it’s easy to eat and drink healthy!... It’s all about mindset! That’s why setting health goals are key to YOUR better health-style! _______________________________________ I have a very social life and attend multiple celebrations and festivities regularly. I choose to make the best nutritional choices during these events. If I don’t, I know the repercussions and set backs! _______________________________________ Ideally, when we decide to make a change, it’s for the long haul... diets don’t work. There are ways and things to incorporate into your daily nutrition that will support your bodies composition and set you up to gain strength, clarity and an abundance of ENERGY!! _______________________________________ Who’s ready to break the 3 day hangover ??? Hit me up for a quick 20 minute chat by posting ________________________________________ #makingbetterlifechoices #healthfirst #takecareofyourbody #itstheonlyplaceyouhavetolive #yyctransformation #yycfitness #instafit #food #healthandwellnesscoach #yycyogateacher #yogislift #hangoverssuck #eatwell #livewell #namaste

BEING PHYSICALLY ACTIVE HAS . . . (fill in the blanks) ______________________, ________________, ______________________, ________________! *... Being physically active has: 1) Built my strength (physically and mentally) 2) Taught me the importance of eating regularly and clean 3) Has kept me sane!!! * These are only a few points, the list goes on and on! I’ve been active my whole life. I played every sport in school. As I’ve gotten older I realize the importance of maintaining physical activity. My energy levels are where they need to be most days! Now I’m focusing on getting stronger physically and mentally. Having a clear mind is key for growth! * About a year ago my family experienced a tragedy. I had no idea how we were going to get through it. I had no idea if I’d be strong enough to support my family! It knocked me down... And only now am I starting to get back onto my feet. Losing someone fucking sucks! Grief fucking sucks! Every time I think about it it takes my breath away! Thank goodness for the support system I have created. I reached out and asked for help. I also realized that the only thing to keep me treading above water, would be exercise! Yoga + kick boxing + weight training + dancing. * Big thank you to my friends my family, my community teams, and my coaches! @theatmethod Thank you for keeping me SANE! * Now it’s time for you to Fill in the blanks!! * Here’s a little clip from this mornings kick-ass boxing session thanks @9roundaspenlanding for always keeping me in check #being #physicallyactive #sanity #healthandwellnesscoach #health #support #love #kickbox #yoga #familyfirst #instalove #instafit #namaste

ARE YOU EATING ENOUGH??? - Believe it or not, this is the case for most individuals! Of course there are many things to take into consideration. Chances are that if you’re physically active plus you work full time, you’re burning more calories and not consuming enough to replenish and nourish your body! - This has definitely been my challenge!I was lifting weights and doing yoga but my muscles weren’t full and I had extra body fat I couldn’t figure out what I was doing inc...orrectly. That’s when I hired Andrew, @theatmethod approximately 6 years ago. He looked at my meal plan and noticed I was eating inconsistently. The first thing we did was start working on having me eat consistently! Next we looked at what I was eating and where to add certain foods and where to take certain foods out, to get MAXIMUM value. - When I lined this all up and became consistent, I started seeing my body shift!! I realized that in order to get a specific result I needed to have a specific plan designed for me. - I’ve had many friends reach out lately who are experiencing this! It’s a simple process and I know that by implementing small changes like eating more consistently, the body will shift! - @theatmethod has specific guidelines for all you nutritional needs! - up if you AGREE #eatclean #eatregularly #enjoyfood #nourishyourself #fuel #onlinetransformationcoach #ilovefood #yycfitness #youarewhatyoueat #fitfam #fityogi #yycfitfam #pt #instafit #namaste

You’ve heard it many times before... in order to help and take care of OTHERS, you must take care of YOURSELF first! - First get clear with what needs to change for yourself so you can live at an optimal level of health. Health is at the top of my list! Simple steps! Rest, eat simple and clean food, move your body, hydrate, breathe,repeat!... - Create a morning regime that you love doing! This will set the rest of your day up for success. As you create you will learn new things about yourself and love yourself on a completely different level! - Explore daily what serves you! Feel that joy deep in your belly! Reach out and ask for support! - Share with me how you’re falling in love with taking are of yourself! If you’re not, when will you make YOU a priority?? Type ‘yes’ if you’d like support! I would love to help you and share what we do @theatmethod - #selfcare #loveyourself #theatmethod #changinglivesdaily #wellnesscoach #fitness #fitfam #healthfirst #nutrition #yoga #meditate #journal #instafit #patience #compassion #fallinlove See more

Part of living a healthy life requires a positive mindset and consistent action! Set yourself up to WIN! Small steps everyday! - Looking back at this video from 4 years ago, I am amazed as to how far I have come. Sure it hasn’t been easy and there have been many days where ‘not today’ and other excuses come up. - Those are the times I push myself even harder and lean into my support system @theatmethod with my coach. ‘Not today’ turns into ‘let’s go, right now’!... - Having that accountability is so huge for me. I do GOOD on my own but I do GREAT with my coach. - Key tips to my health are: 1.) having a clear , simple and effective flexible diet to follow. 2.) Doing the right workouts and mobility designed by my coach who is a pro and makes sure I do the exercises right. 3.) Having the support and accountability is huge! - My journey is not complete... I don’t believe in being ‘perfect’... but I choose to bring excellence and the best to everything I do! My only battle is me vs. me... - Are you looking drop the unwanted body fat? Become stronger? Develop healthy habits? - Type ‘YES’ or send me a DM and let’s set up your action steps to WIN this week! #motivationmonday #fitnessmotivation #transformation #mindset #goals #yycfitness #yycfitfam #thefityogitrainer #theatmethod #instafitness #Repost @theatmethod with @get_repost 175lb deadlift, greek style :)