In-depth guides written by our trainers on reformer Pilates, fitness, group classes, nutrition, recovery and life in Maltepe–Dragos.
What is progressive overload and which variables do you increase? The double progression method, light weeks, keeping records and common mistakes.
Free weights versus machines: the advantages, muscle growth, the time factor and a step-by-step roadmap for beginners.
A full-body workout at a single cable station: pulley heights, handle choice, a seven-exercise flow and common mistakes.
How duo personal training works, its advantages and limits, who it suits and what to discuss before you start.
The physiological and behavioral reasons behind sugar cravings, seven techniques you can apply in the moment, and a concrete plan for the evening hours.
More balanced choices at local restaurants, grills, fish places and at breakfast; managing social meals and estimating portions.
What is functional training and how does the transfer happen? Seven fundamental movement patterns, examples from everyday life and how to structure a weekly program.
Lat pulldown, row variations and a step-by-step pull-up progression. The balance of vertical and horizontal pulling, how to structure the program, and common mistakes.
Deadlift technique step by step: foot position, grip, breathing, the lift and the lowering. Safe variations for beginners and the most common mistakes.
The plate logic of Mediterranean-style eating, meal timing around training, and a practical weekly menu framework.
Balancing training intensity in the winter months, what to do when you are ill, and practical ways to keep your routine.
Who should prioritize a health check, what is discussed during a medical assessment, and which information your trainer needs to know.
