In-depth guides written by our trainers on reformer Pilates, fitness, group classes, nutrition, recovery and life in Maltepe–Dragos.
What are the signs of overtraining? Drops in performance, heart rate and sleep indicators, simple ways to measure them, a gradual return plan and principles for prevention.
How do you use a foam roller? Roller types, rules for pressure and duration, area-by-area application, zones to avoid and safety notes.
What is active recovery, and how does it differ from passive rest? Intensity limits, pool and walking options, fitting it into your weekly schedule, and common mistakes.
What are the benefits of the sauna, and which claims simply are not true? A comparison of the dry sauna and the steam room, how to use them after training, and the safety limits.
Sleep and sport: how sleeping less than seven hours affects strength, endurance and recovery, the stages of sleep and sleep hygiene steps for athletes.
Do sports supplements really work? An evidence-level table for creatine, whey, caffeine and BCAAs, along with safety warnings and a guide to reading labels.
How do you calculate a calorie deficit? The four components of energy expenditure, a sensible deficit size, why plateaus happen and strategies for sustainable fat loss.
How do you calculate daily protein needs by weight and goal? Grams-per-kilogram ranges, distribution per meal, plant-based sources and common misconceptions.
Post-workout nutrition: how real is the anabolic window? Protein timing, carbohydrates, fluids and electrolyte balance, with practical examples.
How to plan your pre-workout nutrition: a meal timing table based on digestion, scenarios for morning and evening sessions, plus caffeine and hydration tips.
How do you set up a corporate wellness program? Format options, the needs of desk-based employees, pilot group steps and the indicators worth measuring.
How does a one-to-one kickboxing session work? The order in which technique is learned, the conditioning benefits, class flow, stress management, equipment and safety notes, all in one place.
