Fitness, reformer and Yalıkavak guide
In-depth guides from our trainers on reformer pilates, fitness, group classes, nutrition and recovery.
Bodyweight isometric training: wall sits, planks and holds
Isometric training consists of hold exercises in which the muscle contracts without moving. We explain how to do wall sits, planks and similar holds, how to add them to a program and what to watch for.
The Aegean Breakfast and Morning Training: Setting the Table Before and After a Session
How to adapt an Aegean breakfast of olives, cheese, tomatoes, eggs, and bread to before and after morning training.
Joint sounds: what do the clicks and pops during movement tell you?
Clicks from the knee during a squat or from the shoulder when raising the arms worry many people. We explain why joint sounds are often harmless and when you should consult a specialist.
Perceived Effort and Heart Rate in the Heat: Setting Intensity by Feel and by Numbers
Why the same effort feels harder in hot weather, and how to use perceived effort and heart rate together to adjust intensity safely.
Micro-recovery breaks during the day: spreading rest across the hours
Recovery does not happen only on rest days or during sleep at night. We explain with practical examples how to relax the body and mind with breaks of a few minutes during the day.
September in Yalıkavak: Raising Training Intensity as the Heat Softens
As September softens the weather and thins the crowds, here is how to use the month to take the form you kept all summer one step further.
Reading the class schedule: choosing format, level and weekly distribution
A club's weekly class schedule can look complicated at first glance. We explain how to read class formats, level labels and weekly balance to build a program that fits your goal.
Breathing Practice by the Shore: Three Simple Techniques for Calming Down With the Sound of the Waves
Three simple breathing techniques you can practice sitting or walking by the sea to help reduce stress and settle down.
The returning member: picking up from last summer this season
A guide for members who return to Yalıkavak every summer and start training again. We explain how to assess fitness that changed over winter, how to plan the first weeks and how to set expectations.
Twenty Minutes on the Villa Terrace: An Equipment-Free Garden and Balcony Workout
A heat-friendly, equipment-free full-body workout plan you can do in twenty minutes on a villa terrace, in a garden, or on a balcony.
Late dinners on vacation and the next morning's workout: keeping the balance
On vacation, dinners run long, hours shift and morning workouts get harder. We answer how much to train the morning after a late night, how to prepare and when to postpone.
Reformer pilates for swimmers: shoulder stability, trunk rotation and breath
What reformer pilates can add for people swimming in Yalıkavak: shoulder, trunk, hips and breath.
