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The Mariolis Method: Move - Think - Evolve

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The Mariolis Method: Move - Think - Evolve

THE MARIOLIS METHOD: MOVE. THINK. EVOLVE. Not just physical health—but mental clarity, emotional resilience, and life transformation. MOVE. Results vary.

The Mariolis Method: Move - Think - Evolve | Comprehensive Performance Coaching | 30+ Years of Elite Expertise | Sustainable Health & Peak Performance Through Science-Based Exercise, Nutrition & Mental Mastery. In my 30+ years of working with clients across all levels, I've discovered one undeniable truth: movement is the foundation of everything. I don't deal in quick fixes or empty promises. What I offer is something deeper—a comprehensive approach that addresses the whole person. Through targeted exercise and nutrition strategies, I help clients uncover the patterns, decisions, and emotional barriers that have shaped their current reality. My approach wasn't built in classrooms or boardrooms. It was forged in gyms, on fields, and through countless one-on-one sessions with people just like you. Every technique in my toolbox has been pressure-tested through years of practical application—what remains is what actually works. The Mariolis Method works because it meets you exactly where you are. Whether you're an athlete seeking that competitive edge, someone recovering from injury, or simply searching for a better version of yourself, I create pathways tailored to your specific needs and circumstances. My expertise spans strength conditioning, nutritional science, athletic development, and high-performance psychology. But my real skill lies in how these disciplines intersect—creating an integrated approach that transforms not just bodies, but lives. This isn't about chasing temporary results or superficial changes. This is about sustainable evolution—building a foundation strong enough to support whatever life you choose to build upon it. Three simple words that capture the journey we'll take together.

📌 The Mariolis Method provides personalized coaching based on experience and scientific principles. Always consult a healthcare professional before starting any new fitness or nutrition plan.

30/09/2025

"Remember the good old days?"

Yeah, me too. We all do. That job that was "easier." That relationship that was "simpler." That body we had ten years ago.

We retreat to the past constantly. Career decisions. Relationships. Health. Habits. It's our default setting.

Why? Because we already survived it. We know those problems. We dealt with those challenges. The familiarity is like a warm blanket we can hide under when life gets hard.

When new difficulties rise before us, where do we want to run? Straight back to what we understand.

Growth doesn't happen in the rearview mirror, though.

Kids don't look backward. They want to know what's over the fence. What's possible. What's next. Somewhere between childhood and adulthood, we traded curiosity for nostalgia. Adventure for safety. Wonder for "I already know how this ends."

The past? Sure, it's useful - but not as a retreat. It's meant to sharpen you. Iron sharpens iron, right? There's friction. There's bleeding. That's the point. It makes you stronger, smarter, better prepared for what's ahead.

You don't grow by staying there. You grow by using it as a launchpad forward.

The future holds whatever promises you're willing to work toward. Your career. Your health. Your relationships. Your life. But you have to face it first. You have to stop romanticizing what's behind you and start getting curious about what's ahead.

Your past already happened. You survived it. Good. Now what?

The only direction worth moving is forward.

Which way are you facing?

Need someone in your corner to help you get there? That's what I'm here for.

The Mariolis Method. MOVE.THINK.EVOLVE.
Not Another app. Real Coaching. REAL CHANGE!

💪🔥

29/09/2025

🕯️ You Will Always End Up Where Your Heart Knows Home

Why do we cling to the past like it’s a life raft—when half the time it’s been leaking for years?

Because even a sinking ship feels familiar. The routines, the habits, the choices we keep repeating—work, relationships, health—they may not nourish us, but they are known.

And the unknown? That’s messy, unpredictable, full of variables we can’t control ..... even scary.

What we rarely face is this:

The future terrifies us not because it threatens harm, but because it offers nothing we can cling to.

It’s a vast, uncharted space where no excuses, no old stories, no worn-out patterns can protect us.

And that is why so many stay chained to a life that’s slowly draining them .......

Because the misery they know feels safer than a freedom they can’t yet picture.

At The Mariolis Method: MOVE.THINK.EVOLVE I help people cross that threshold—not with an app, not with prefab plans, but with real coaching and real change shaped to you.

Stay where you are and the walls will close in, quietly, year by year.
Step toward the unknown and it will resist you, but it will also reshape you—into the place your deepest self has been trying to reach all along.

🕯️✨

19/09/2025

🌱 LIFE’s JUGGLING ACT 🌱

Imagine you’re juggling five balls every day:

WORK is a rubber ball. Drop it, and it bounces back.

FAMILY, HEALTH, FRIENDS and SPIRIT are glass balls. Drop them, and they may crack or even shatter.

The truth is, HEALTH is the foundation that helps you keep all the others in the air. And at the very heart of health is EXERCISE.

When you move your body, everything else flows better:
💪 Energy rises → you show up stronger for family and friends.
🧠 Mind clears → stress is lower, decisions improve.
💖 Spirit lifts → you feel more connected, motivated, alive.

Neglect exercise, and the cracks spread — in health, in relationships, even in your ability to handle work. Protect your health, and you protect the rest ➡ EXERCISE!

✨ Move with purpose. Nourish with consistency. Think with clarity. That’s how you keep the glass strong.

👉 Which of your glass balls needs more attention right now?

The Mariolis Method: MOVE. THINK. EVOLVE.
Not another app. Real Coaching. REAL CHANGE.

16/09/2025

When 17-Year-Olds Train Like Old School Legends
"... 5 more reps ... 5 more ... #* #% 5 more ... " and he does 11.

Two 17-year-olds hitting the LEG PRESS today like old school legends! And this after doing squats.

Really refreshed my heart ... So miss seeing that!

Nearly 400kg loaded.
Perfect reps.
And then drop sets .. and 5 more ... and 5 more ... and 5 more ... Paused for 30 seconds, then said:
'One more... to failure. And let out a "% #%!" BATTLE CRY.

He did ELEVEN!

SEVENTEEN YEAR OLDS don't do that.

And very unusual for a typical 'franchise.'
The boys gave me goosebumps.

Two of the hardest trainers I've seen in the last three-plus years we've been up here, and I've trained at nearly every gym within a 40km radius.

The young lads put a smile on my heart.

We had a very good chat afterwards and now have scheduled a leg workout together in the very near future!

Watch this space. I CANNOT WAIT.

The Mariolis Method: MOVE.THINK.EVOLVE
Not another app. Real Coaching. REAL CHANGE!

15/09/2025

The 4 D's That Keep People Away From Physical Activity 💪

After years of working with people who've stepped away from exercise, I've noticed four common patterns:

🚫 DISAPPOINTMENT: Past attempts that didn't stick. Maybe you followed a program that wasn't right for your body, your schedule, or your preferences. That doesn't mean exercise doesn't work - it means you haven't found the right fit yet. Exercise adapts to everyone, from toddlers taking their first steps to seniors maintaining their independence.

⏰ DELAY: Feeling like you've waited too long or don't know where to begin. Time hasn't made your body less capable of improvement - it's just changed what improvement looks like. Every decade of life has its own version of getting stronger and feeling better.

🎭 DECEPTION: Believing exercise is only for certain types of people. This might be the biggest myth out there. Physical activity isn't about looking a certain way or lifting certain weights. It's about moving your body in ways that make daily life easier and more enjoyable.

😰 DIFFIDENCE: Feeling uncertain or intimidated about starting. This hesitation is completely understandable, especially if you've been away from regular movement for a while. But that uncertainty doesn't have to be permanent.

HERE'S WHAT THE RESEARCH SHOWS: Physical activity isn't just one option among many for improving health and quality of life - it's THE most effective intervention we have. Nothing else comes close to its impact on energy, mood, sleep, strength, and longevity. It's not opinion, it's measurable science.

The question isn't whether exercise works. The question is finding what works for YOU.
What's been your biggest barrier to starting or getting back into regular movement? I'd love to hear your thoughts. 💭

The Mariolis Method: MOVE.THINK.EVOLVE.
Not another app. Real coaching. REAL CHANGE!

09/09/2025

Move. Run. Jog, Walk. Lift something. Lift it again. Sit on your chair ... ten times .. Just do something that is physical. It's probably the best thing you can do to add a few quality years to your life.

The Mariolis Method: MOVE.THINK.EVOLVE
Not another app. Real Coaching. READ CHANGE ... and everyone needs change!

Active

08/09/2025

BEING SMART AS YOU AGE WILL HELP YOU DO WHAT YOU LOVE LONGER 💪

Those early years were pure and simple – nothing complicated.

Train hard with a do-or-die intensity, and be committed and consistent. The world and everything in it came second to training, training goals, the competitions and eating.

Selfish? That's one common interpretation, but another is that "selfishness" is actually a byproduct of doing what has to be done to succeed at what you've committed to! 🔥

Bodybuilding, powerlifting, strongman – I loved it all. The training, the competition, the camaraderie, the coaching. If only I could have done it forever...

But then... there was THAT moment! The moment I realized that I just couldn't train like I was 25 forever. That moment the same weights just seemed to weigh heavier, to rise slower, to produce unusual, uncomfortable niggles the next day, and the day after that. That moment when eating the same macros seemed to be too much because the abs started to look "average." And that right there was a disaster. Oh no!! Not the abs ... 😤

But the mind, the ego and the soul would scream: "No.. NO!! I'm not going to let that happen!!" So like any stubborn old idiot ... I just went harder. Bad mistake!

There's lots of things we all don't want to happen in life. Some we have control over, others we don't. That tap on the shoulder that says "you're getting older you idiot, slow down" needs to be listened to. If you choose to fight it ..... then enjoy your breakdown.

Eventually, I accepted that if I understood it, worked with it, and around it, I could overcome it. And the intensity, those do-or-die efforts could still be sustained.

When I was younger my goals were different. I trained for strength, competition and a little bit of "ego." Just a little bit.... - okay okay, maybe more than a little bit. But real-life kicks in once the ego gets a butt kicking. 💥

Simple scientific fact: as you age, your internal chemistry changes. Your hormones go on a holiday, muscles repair slower, and that energy... just doesn't come as fast and hard.

That doesn't mean you can't keep training hard, with intensity and a bit of insanity. It doesn't mean you can't compete. It just means it won't be at the same level as you once did, the accolades and recognition will not be as great, and the performances will not be recognized to be as impressive as they were - because the weight you are now moving is not what it once was.

BUT... hey... You should be training for different reasons! Your goals have changed. Priorities have changed. Work and family and ideas towards a good retirement start becoming "real." Oh yeah... And bills. Lots of them. 💸

Naaaaahhhh! It wasn't that for me... or maybe it was a bit of both. All that, but also the body saying "slow down you idiot! You can't keep doing this!"

Anyway, there's no use wanting to be a "GOAT" when the natural deterioration that comes with age means you will actually perform as a goat - if you ignore the signs! 🐐

At some stage in the unwanted aging process a decision has to be made that you can still train like a berserker warrior but you also have to train for health and even better, longevity with good health.

FACT: As you age, and the injuries, the fatigue, the niggles and exhaustion creep in, things slow down – training, intensity, strength, all start going backward. It's inevitable. Time for a new approach. But you're not starting from scratch. It's more of a realignment of effort and intensity – one that fits in with a realistic evaluation of what you can and can't do, and what you want and "should" do.

Next thing you know, slowly, fatigue starts to disappear, niggles start to subside, and... the most wondrous thing is that strength, weights, energy - all start to increase again. 📈

There is no difference between a 25-year-old pushing to the point of herniation to raise that deadlift bar loaded to 300kg plus, and a 65-year-old near heart failure pulling on 220kg's. The effort, intensity, commitment is the same.

That's when you realize - you can still live the life of a GOAT that has yet to be skinned and put on a Greek BBQ! 🔥💪

Four decades of scars on shins from scraping deadlift bars, callouses, back pain, bad knees, torn bicep, shoulders mangled, but I still outtrain all the younger brigade. And yeahhhh .. I still try to lift weights that demoralize some of them. But it's for their own good!. 😏

The Mariolis Method: MOVE. THINK. EVOLVE.
Not another app. Real Coaching. REAL CHANGE.

05/09/2025

There are three kinds of people in this world:

1️⃣ The effort people. They give life everything they’ve got — in work, relationships, health - LIFE. They know that effort pays them back in strength, energy, longevity and good health.

2️⃣ The just-turn-up people. They get by. Sometimes they move, sometimes they don’t. Their results match the effort — average ... when they turn up.

3️⃣ The wine o’clock people. Living for the glass at the end of the day. Tomorrow? Doesn’t matter. They don’t look ahead — just sideways, to see how much is still in the bottle. It keeps them smiling.

Here’s the thing: you get ONE LIFE. ONE SHOT.
Your body was designed to move, to be strong, to carry you through decades with energy and resilience. Ignore that, and you’ll pay the price. Respect it, and you’ll be rewarded.

This weekend, if you're not already there — make a decision to 'jump' in with the 'effort' people.
Move. Walk. Run. Climb. Lift something. Throw something. Garden. Hang from a tree. Do ten chair-stands. It doesn’t matter what — just do something.

If you are already an 'effort' person, stir up someone who isn’t.

Effort is never wasted. But neither is laziness. BOTH pay you back. Which return do you want?

The Mariolis Method: MOVE.THINK.EVOLVE
Not another App. Real Coaching. REAL CHANGE!

02/09/2025

The Power of a 10-Minute Walk 🚶‍♂️

“Too busy.” “Too tired.” “No time.”
You know what that really means? You’ve decided your health isn’t worth ten minutes.

TEN MINUTES. That’s the length of one phone call, one boring TV ad break, one useless and meaningless comment on a useless and meaningless FB thread. In the meantime, just ignore the most important thing in your life! Your health.

I really struggle to understand how people can be so dumb—thinking anything could matter more than their health.

Here’s a real simple reality check: a 10-minute walk today could give you years tomorrow. Years to see your kids grow. Years to travel. Years to spend with your loved one. Years to simply wake up without pain. And if you can do it today, you can do it tomorrow. Start stacking those tomorrows together, and you’ve just stolen time back from the grave.

WALK. TEN MINUTES. Before you run out of tomorrows to waste.

This isn’t about fitness influencers, gym selfies, or Lycra tights. This is about whether you’ll choose to move to live — or choose to slowly die sitting down.

So—what’ll it be? Ten minutes for more life, or another excuse?

👉 Comment “WALK” if you’re ready to start. Or… keep practicing the one exercise you’ve mastered: sitting.

01/09/2025

How Lasagne and Galaktobouriko Changed Maria’s Life

We had an Italian mama living up the street from us - Maria. Her favourite past time was sitting on the porch enjoying the sun’s warm rays and waiting to pounce on any opportunity for a chat … so … we’d often chat.

One day, she caught me .. and shared the news of her recent diabetes diagnosis, and in a clear helpless surrender she sighed in that wonderful Italian accent: “What I do now Mr George. What I do now! My doctor, he want me to do exercise? How I exercise. I no can walk!”

After a long, very long conversation, where suggestions of coming to my gym were squashed because she couldn’t justify spending the money, I realised, that somehow, I had committed to driving her to my gym, working with her, and driving her back, and I wouldn’t charge her - because I wanted to help her – which I did, but! 😜😜

You ever been in that situation, and then you realise what you just did? Yeah!☹️

So, we started with some supported treadmill slow walking, the recumbent bike, a few stretches. Just a few minutes to start with and 3 or 4 times a week.

It wasn’t anywhere near as time consuming as I thought. Maria ‘LOVED’ it. She got to meet all these new people she could talk to about her diabetes, her other afflictions, all her family dramas, and her cooking skills.

Over the next few months, she slowly got stronger. The few minutes soon turned into an hour – the weight started coming off. She was excited but felt guilty she was getting a free ride. But she desperately wanted to continue her gym journey, not just for the ‘gossip’ but also because she was feeling better, getting more of ‘life’ done, and delighted at how much more ‘happier’ she was. She kept saying how ‘Mr George’ and the gym “is saving for my life!”

So, one day, Maria comes into the gym with her daughter, who was now driving her, and she’s carrying two large oven trays. 'Mr George’ she calls out … “I no bring money, but I bring better for money” and she unwraps this amazing looking lasagne, and a giant tray of my favourite Greek desert – Galaktobouriko (I mentioned this to her once. She found a recipe and modified it with a bit of Italian magic).

Let me tell you, to this day, that lasagne has been unsurpassable, and the galaktoboureko was responsible for a major weight increase.

On other occasions it would be her famous Italian sausages, a bottle of her husband’s vino, and of course ... a multitude of Italian desserts. Within 6 months her weight had dropped significantly (mine had gone up), and she was walking to and from the gym 3 or 4 times a week.

It was almost 8 months to the day when she walked in with an MCG sized tray of lasagna, two bottles of vino, and a loaf of her home baked bread – her face glowing, bouncing in her stride. And in her heavy Italian accent she cried 'Mr George, Mr George ... my doctor, he say to Maria no more dabeetees. Is gone Mr George. Thank you, thank you.” And big cuddles and tears ensued.

All the money in the world couldn’t have made me feel the way I did at that moment. And Maria stayed a member for many more years.

And that’s what my post is about. A real-life story about how good it is and how amazing it feels when you change someone's life, even if they pay you in lasagne and galaktobouriko!

All her family was impacted, and her daughter was overwhelmed with tears as she told me that Maria danced all night long, non-stop, at her recent wedding.

And that’s why I still do what I do, after all those years.

The Mariolis Method: MOVE.THINK.EVOLVE
Not another App. Real Coaching. REAL CHANGE!

31/08/2025

🤖💥 AI vs ACTUAL Coaching: Round Two

Following my last jab at PTs outsourcing their brains to AI, I decided to really test poor old Chat. I asked it—nicely at first—to build some basic beginner programs. Simple stuff. Repeated the request. Gave it multiple chances.

And the FAILS were spectacular - not once, not twice ... many times. IT was like me trying to assemble IKEA furniture blindfolded - SAD!

Eventually, Chat waved the white flag and tapped out. "AI has never trained an athlete, stood on a gym floor, or guided a competitor through a plateau, injury or contest prep." TRUTH!

AI has its place. Formatting? Sure. Making a worksheet look sexy? Absolutely.

But designing actual programs that work? That flow? That adapt to real bodies and real lives? That takes experience. Sweat. Mistakes. Wins. Years and years of not only doing it, but applying it to others. Expanding your knowledge based - ongoing. And 'just getting it!'

So if you’re using AI to do the work you can’t do... because you don’t know how... That’s not innovation. That’s outsourcing incompetence.

The Mariolis Method: MOVE.THINK.EVOLVE.
Not another App. NO AI created programs. Real Coaching. REAL CHANGE!

29/08/2025

Why your ‘personalized plan’ probably isn’t personal at all.👎

If one more PT tells me they use AI to do all their programs, I think I’ll scream… or better yet, give them a 'sfaliara' (look it up).

I’ve played with AI and its “programs” and “diets” and they’re about as efficient as Basil Fawlty running a hotel.

How does a database understand you, your story, your battles with food and finding time for exercise, while dealing with wheelbarrows of stress you push around daily? If those wheelbarrows of stress were an ‘exercise’ you’d be shredded.

But here’s the truth:
AI pretends to understand. And too many PTs pretend to care.

What AI can’t compute — and what your PT should respect — is that you’re not a statistic. You’re human. Messy. Complicated. Scarred. Motivated. Scared. And sometimes hanging on by a thread.

Here’s what AI miss completely:
• The ripple of old memories and the emotional landmines that trigger hesitation and self-sabotage every time you try to move forward
• The sting of past failures — diets that failed, exercises you couldn’t get motivated to do.
• The raw reality of the Nike philosophy: “Just do it!”

And yes, that’s where change happens. JUST DO IT!

But telling someone to “just do it” without knowing their story is lazy coaching (actually, is it even coaching)?

Your story, your insecurities, your goals—all those things that roll around like lotto balls in your brain .. none of them are factored in by the AI asked to do your program, or your eating plan, or your macros.

What I do is messy, human, honest, often challenging and CONFRONTING (but that’s a good thing). And it works!

I build trust the hard way (hard for me, but hard for you too): with conversations, listening, trial and error, support and wheelbarrows of encouragement, not stress.

Every program I write is alive because it’s created for a real-life person and comes from decades of real world experience, not spat out by a chatbot.

Your program with me isn’t just personalized — it’s personal. Built around your issues, your history, your strengths, your weaknesses, your life. Slowly, through repetition, the hard work becomes easier. And when you do that long enough? It rebuilds lives.

👉 So next time you’re handed a “plan” or “eating guide,” ask yourself: is it from someone who knows you — your struggles, your demons, your past? Or is from someone who genuinely cares?
Or is it from AI, which couldn’t care less?

⚡ The Mariolis Method: MOVE. THINK. EVOLVE. ⚡

Not a shortcut. Not a copy-paste plan. A real process, built on real conversations, for real people who want REAL CHANGE!

If you’re done with the fakes and the formulas — let’s talk.

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