Fitness, reformer and Yalıkavak guide
In-depth guides from our trainers on reformer pilates, fitness, group classes, nutrition and recovery.
An active day plan for families with children in Yalıkavak
Activities by age group, strategies for parents to keep their own routine, a sample day plan, water and sun safety, and a packing list.
Freestyle swimming technique: breathing, pull and body position
The four components of freestyle, the real cause of breathing problems, the phases of the arm pull, an 8-week technique plan, drills and how open-water swimming differs.
Running and walking on sand: technique, load difference and an adaptation plan
How sand changes your training surface, wet vs dry sand, the barefoot debate, a 4-week adaptation plan, workout types and practical notes for Yalıkavak.
Morning training in Yalıkavak: the 06:00-09:00 window before the heat
Why is morning training the most effective in summer? Preparation, a 10-minute warm-up, 5 workout options, hydration and hot-weather safety.
A 20-minute no-equipment workout for your hotel or villa
Three no-equipment workouts to stay in shape on holiday, ways to add load without equipment, making use of your villa, and hot-weather adaptations.
How seawater and swimming affect recovery: a practical guide
Where swimming fits into recovery, how to swim for recovery, the effect of cool seawater, safety rules and skin care.
Balancing sun, vitamin D and skin protection: a Bodrum guide
Vitamin D synthesis from sunlight, a layered approach to skin protection, practical notes for outdoor training, and cautions on testing and supplements.
Leg recovery methods: comparing 9 approaches
A side-by-side look at active recovery, leg elevation, compression, cold water, contrast cycles, foam rolling, massage and device-based methods.
Jet lag and travel fatigue: a guide to arriving in Yalıkavak
Recovering after a long journey: preparation before you travel, what to do on the plane, an arrival-day plan and a recovery programme for the first three days.
Coffee and caffeine: how to balance performance and sleep
How does caffeine work, how does it affect performance, and what dose and timing should you use? Balancing it with sleep, tolerance, use in hot weather and alternatives.
A guide to portable healthy meals for the boat and beach
Meal ideas that hold up in the heat for boat and beach days in Bodrum, a hydration plan, a packing list and smart choices when eating out.
A guide to fish in Bodrum: seasonal choices and cooking
A seasonal fish calendar for Bodrum and the Aegean, freshness checks, cooking methods, meal ideas for people who train and notes on sustainability.
