Mark Varitimos - Holistic Health Practitioner

03/11/2025

Horsestance on a Swiss Ball!

Some of the benefits are:

✅ Deep core activation
✅ Improves reflexes
✅ Improves balance
✅ Strengthens stabiliser muscles
✅ Improves cross body co-ordination

If you would like assistance in revamping your exercise program to assist with your goals, please feel free to reach out 😊

30/10/2025

Have you ever considered performing a flat press on the swiss ball?

Some of the benefits are:

✅Increased core activation
✅Improved functional movement
✅Smaller stabiliser muscles are required to work harder

Some of the drawbacks may be:

👉Maximum force output may be less in the chest and shoulder compared to performing on the bench
👉Caution should be taken with any kind of back injury

Hope this video provides some ideas for variety in your workouts.

If you would like to revamp your exercise program, please feel free to reach out 😊

27/10/2025

The PLANK!

It can be a great exercise to activate the core, HOWEVER it does have its limitations. Some of which include:

❌ Reinforcing a poor posture if performed in a poor position
❌ Having limited functional carryover to everyday life

Performing the plank (and other core exercises) on a Swiss Ball can help:

✅ Better activate the core
✅ Improves reflexes
✅ Improves balance
✅ Strengthen stabiliser muscles

In this video, I demonstrate a moving plank of sorts (an exercise called the Forward Ball Roll) which integrates your core with the lower and upper body.

If you would like to revamp your exercise program, please feel free to reach out 😊

05/10/2025

Hey Everyone,

A new study on the benefits of walking just came out and it showed:

Compared to 2,000 steps per day, 7,000 steps per day was associated with:

👉 47% lower risk of all cause mortality
👉 37% lower risk of cancer mortality
👉 38% lower risk of dementia
👉 22% lower risk of depression
👉 25% lower risk of heart disease
👉 14% lower risk of diabetes

Source: The Lancet, Aug 2025, Vol 10, Issue 8, “Daily steps and health outcomes in adults”

14/09/2025

Hi Everyone!

Some of you may have seen that I’ve recently had the privilege of joining the Get Help Global team.

This is an online team of professionals to help people with their rehabilitation of any form of addiction.

If this sounds of interest, feel free to shoot me a DM me or reach out on the following details:

Ruben Mas (the Founder):
P: +61 426 794 453
W: https://www.gethelpglobal.com

28/08/2025

Hi Everyone,

I’ve recently had the honour of joining a great team at Get Help Global!

This is an online team of professionals to help people with their rehabilitation of any form of addiction.

The team compromises of a:

👉GP
👉Psychiatrist
👉Psychologist
👉Couple Therapist
👉Hypnotherapist
👉Meditation Coach
👉Yoga & Mindfulness Instructor
👉PT / Nutritionist / EFT Practitioner (that’s me!)

If this sounds of interest or you know someone that may be interested, you are welcome to DM me or reach out on the following details:

Ruben Mas (the Founder):
P: +61 426 794 453
W: https://www.gethelpglobal.com

03/10/2024

Hi Everyone!

Last night, I had the honour of presenting a health seminar to a keen group of people who had some excellent questions about health which included:

👉Benefits of fasting
👉Best plant based milks
👉Sports drinks
👉The effects of processed sugar on the body

If you'd like to check it out, feel free to watch / listen with the link below . . .

29/08/2024

Hey Everyone,

I've recently had the honour of being appointed as an affiliate Nutritionist and Holistic Health Practitioner with RBB Fitness Studio!

Bek (the Founder) and Abbey (the Engine Room) have a great energy about them.

They run some fantastic group classes and have a fitness challenge starting in early September which sounds like fun.

We recently caught up and discussed all things health including

👉Individualised nutrition
👉The importance of a holistic approach to improving health
👉What can affect cortisol
👉And many other things!

We kicked things off at about the 20 min mark of this podcast.

Hope you enjoy 😊

https://open.spotify.com/episode/0CsE7g0nVZ787gWv5InfQ0?si=WTOAeGNeTNqa8BQwX8MOlw

27/02/2024

25/02/2024

“It Didn’t Start With You” is a fascinating read about the psyche.

It provides research and clinical examples on how trauma and certain behaviours can be passed down through generations via our genetics.

The good news is, we can change it!

By assessing your own reactions to situations and behaviours you have the choice to make changes and potentially change the generational genetics.

👉First step is to go into the Victim archetype, e.g. “Why did I inherit this?”.

👉Next step is to go into the Victor archetype, .e.g “How am I going to conquer this?”

Hope this message resonates, feel free to reach out if you’d like any assistance with this 😊

20/02/2024

VA**NG!

When they first came out, it was marketed as a better alternative than ci******es.

HOWEVER, there is more-and-more research linking va**ng to several adverse effects.

Some of which include:

(1) Respiratory Disease
(2) Compromised Immune System
(3) Infertility
(4) DNA Damage (which is linked with accelerated aging, impaired growth and cancer)

Addictions can be hard and in some cases they can even help people remain sane.

I’ll post a video in the next day or two on the psychological aspects of addictions.

So stay tuned 😉

1) https://www.ajpmonline.org/article/S0749-3797(19)30391-5/abstract
2) https://www.sciencedirect.com/science/article/pii/S0091674923011077?via%3Dihub
3) https://academic.oup.com/jes/article/3/10/1907/5560172?login=false
4) https://academic.oup.com/ntr/advance-article-abstract/doi/10.1093/ntr/ntad003/7035481?redirectedFrom=fulltext&login=false

01/02/2024

Obesity Is On the Rise!

The number of adults living with obesity is predicted to increase by more than 50% globally over the next 11 years.

People who are overweight or have obesity are at an increased risk of:

👉Heart Disease
👉Diabetes Type 2
👉Some cancers
👉Mental illness
👉Osteoarthritis

Why are the rates increasing?

There are many reasons and some people also have a genetic susceptibility.

To keep things simple, I would recommend:

✅Quality Sleep
✅Quality Hydration
✅Quality Nutrition
✅Adequate Movement
✅Stress Management (significantly underestimated!)

Hope this video was helpful 😊

https://data.worldobesity.org/publications/WOF-Obesity-Atlas-V5.pdf