Monthly Archives

March 2018

Exercise, Relationships


We can’t separate the body and mind. In order to lead a healthier life, it’s important to train both the body and the mind. This can be achieved through movement and breath using fitness and meditation.

I noticed as my clients were getting very physically fit, many were still stressed, anxious, having problems sleeping, depressed, not able to focus or concentrate and the list goes on. As I began to teach my clients about mindfulness and meditation and build them a daily meditation practice many of these issues improved.

I believe that stress is the root of many health issues and while physical exercise can help, it is only part of the solution so we must also address the mind. I’d like to share a few fitness tips and a meditation technique to help decrease your stress and give you greater clarity so you can begin your journey towards leading a healthier life.

shutterstock_592315520 - (S.Agrios)

To start with, write down a goal and action plan. Next, commit and reassess so you can make the appropriate changes depending on your results. Let’s say your goal is to get into better shape. Be more specific and make it measurable. For example, I would like to lose 10lbs, fit into size 8 pants, have a 28 inch waist, run a 10km race in 60 minutes, ride 100km on my bike etc.

If you decide your goal is to lose 10lbs then your action plan would be to do a variety of cardio exercises (walk, swim, bike, run, stairs, cross country ski etc.) and watch what you eat. If you don’t have a lot of time my suggestion is to do 30 minutes of interval training. The other key is to watch what you eat since you can negate all the calories you burned in your workout in less than 5 minutes by eating the wrong thing. Simply put, be clear on your goal and if your behaviour (action plan) helps you reach your goal then do it. If it takes away from your goal then don’t do it. Make sure you consistently use this as a check to keep you on track.

Often our emotions get in the way of our goals which is why it’s important to work with our minds. This is where mindfulness and meditation come in. If we are calm and focused we can respond better to a situation as opposed to reacting to it. We are clearer and able to come from a place of choice by accessing our neutral mind.

Close your eyes, breath through your nostrils into your belly for a count of 4 (belly gets bigger as it fills up with air), suspend / hold your breath for 4 seconds (make sure everything is relaxed on the held breath), exhale for 4 seconds (belly gets smaller), suspend / hold your breath for 4 seconds. Repeat this 4 times.

Inhale for 4 seconds

Hold / suspend your breath for 4 seconds

Exhale for 4 seconds

Hold / suspend your breath for 4 seconds



Susan Agrios
Founder & CEO of Agrios Mindfitness

Susan Agrios is a former K-12 school teacher, an elite athlete with multi sport world medals, a fitness trainer and an internationally certified yoga & meditation teacher with advanced training in yoga nidra (guided meditation). With this unique background Susan dedicates her time to helping and motivating others to lead healthier lives both physically and mentally through fitness, yoga, and meditation. Working with schools, corporations, elite athletes and families Susan developed numerous successful programs: TIME OUT Mindfulness Kits & Trainings, Mindfitness Boot Camps and the Global Online Meditation Challenge. As well, she launched the first Agrios Mindfitness Triathlon (fitness, yoga and meditation) in Canada for thousands in schools. She leads retreats at conferences around the world. Over 9500 adults, teens and kids have taken her Mindfulness Challenge. Will you be next?

If you want to learn more about the body and mind, take a Mindfitness Boot Camp, Mindfulness Training or 40 day Mindfulness Challenge email Susan Agrios at or go to

Communication, Money, Relationships


Now that you have committed to creating a life together, it is important to start planning for your future. What I encourage you to do, is take some time and sit down together and go through a discovery process.  Really sit with this and have fun! I call this Dream Building.


  1. Where would you really like your life to be over the next decade?
  2. How many children would you like to have?
  3. Will you be working from home or out of an office?
  4. How much money do you need to be earning monthly/annually each as a combined household income?
  5. How many revenue streams of income do you need coming into your family each month, to live the lifestyle you desire on your own terms?
  6. How many vacations per year would you enjoy having?
  7. Will you own your own home or rent it?
  8. How many homes would you like to acquire over the next decade?
  9. Will you have your primary home and a summer cottage or cabin in the woods?
  10. Will you get mentored over the next decade on how to buy real estate investment properties?
  11. Where would you love to live?


Take the time to write out, in specific detail, what you truly want in your life. When I first started practicing this exercise, I found that I had no dreams to write down. My mind would go blank, just thinking about it and I would begin to feel anxious. At the time, it was a challenge remaining present and giving myself permission to Dream Big. I had no idea how to get there and where to begin.

After doing this for many years and applying specific daily routines consistently, I began to notice things starting to come together and one by one, my dreams started to manifest themselves into reality.

One of the routines I love to do even today, is to drive around neighbourhoods visiting open houses. Go inside and look around these magnificent homes, even if they are way out of your price range. This one specific routine, done at least once a month, will help to expand your mindset to what is possible and will teach you to think in abundance and prosperity rather than lack and scarcity.

Today, I am glad to say, I am living an extraordinary life. I only wish the same for you. Go ahead, give it a try, what have you got to lose?

Remember, you only have one life to live and there is no dress rehearsal. If I can be of service to you, then please reach out to me.  You will be glad you did.

Darren Jacklin Biography Soft Photo

Darren Jacklin
World-Class Professional Speaker, Corporate Trainer, Investor

For over 22 years, Darren Jacklin has travelled four continents and personally trained over one million people in over 46 countries.

He has mentored entrepreneurs and business owners on specific and measurable strategies. These strategies have then been implemented into businesses to increase income, transform obstacles into cash flow and turn passion into profits.

Darren has an uncanny ability to increase wealth and success by uncovering hidden assets, overlooked opportunities and undervalued possibilities.

His talent has captured the attention of Tiger 21, The Wall Street Journal, Yahoo Finance, NBC TV, CBS TV, Global TV, international radio stations, magazines and newspapers, movie producers, best-selling authors, CEO’s and business experts worldwide.

Darren is also a featured as an international celebrity in the 2015 movie The Treasure Map.

Darren Jacklin currently sits on paid International Boards of Directors and Advisory Boards of public and private companies.  He has also personally trained over one hundred and fifty Fortune 500 companies such as Microsoft, AT&T, Black & Decker, Barclays Bank, as well as high school, college, and university students and lastly, professional athletes.

His experience has connected him with people in more than 130 countries. He is also the Co-Founder of Solaris Resort and Estates Ultra Luxury Private Islands.