In-depth guides written by our trainers on reformer Pilates, fitness, group classes, nutrition, recovery and life in Maltepe–Dragos.
The O'Wellness Dragos membership guide: the process, your complimentary trial session, the club tour, what is included, paid extras and the freeze policy.
What is strength training, how does the body adapt, and how many days and sets do you need? The science, sample programs and practical advice from Dragos'.
A Maltepe sports guide: seaside running and walking routes, Dragos Hill, the cycling path, outdoor areas, seasonal planning tips and how to get there.
A guide to post-exercise recovery: sleep, nutrition, active recovery, sauna, pool, massage, foam rolling, deloads and the warning signs of overtraining, all in one article.
The fundamentals of sports nutrition: energy balance, how macros work, pre- and post-workout meals, hydration and supplements. Consult a dietitian for a personal plan.
What is personal training, who is it right for, and what happens in the first session? A complete guide to one-to-one training in Maltepe Dragos: program, pricing and results.
What are group classes? All 20 formats at Dragos, one by one: Pilates, yoga, HIIT, cycling and mobility. An intensity table, how to choose by goal and a sample week.
A 30-day plan for gym beginners in Maltepe Dragos': a week-by-week program, choosing classes, managing muscle soreness and the mistakes people make most often.
How the reformer works, who it suits, what happens in your first session and when you can expect results: a complete beginner's guide from the Dragos trainers.
A practical framework for adapting your weekly training through your twenties, thirties, forties, and parenthood.
Instead of rushing in and out, a short preparation and finishing routine improves performance and recovery.
What to record and how to use it. Spot plateaus with a training log and adjust your programme with real data.
