Wall Sit

Wall sit – everyone knows it and everyone has tried it at some point of their training sessions. Well this month it is a challenge! Keep reading to find out more about this amazing exercise. 

A wall sit is an exercise done to strengthen primarily the quadriceps muscles. Other muscle included are glutes, calves, hamstrings and adductor muscles. The technique is to create two right angles formed by the body, one at the hips and one at the knees. Wall sit is a static exercise, also known as isometrics, a form of training where the body performs little to no movement while contracting its muscle fibres.  

Key benefits of static training are: 

  • Increased muscular endurance 
  • Increased muscular strength 
  • Toning 
  • Focus and mental toughness 

The number of calories you burn depends on your weight, how long you perform a wall sit and how hard you’re working. According to the Health Status website, a 150-pound person can burn about 5 calories per minute performing moderate-intensity calisthenics. 

Wall sit is one way to exercise, however, to make more challenging you can do a combinations of other exercises while performing wall sit. You can try: 

  • Wall sit with hip adduction 
  • Wall sit with med ball press-out 
  • Single-leg wall sit 
  • Wall sit with lateral raise 
  • Wall sit with biceps curl and many more 

In terms of timings, try holding the positions for 60 seconds and rest for 30 seconds, then repeat. Try to do 5 sits or until your muscles become too fatigued to hold the sitting position the get best results. Don’t forgets to stretch afterwards to avoid muscle stiffness! 

For question and advice, please speak to SportsDock Fitness Team. Good luck! 


Why health related goals don’t motivate us

Logical rewards like “health” and “weight loss” do not motivate people to sustain health related behavior. 


Reasons for lifestyle change such as future health benefits sounds great but people quickly revert to old habits as physical activity is not made explicitly relevant to our most important daily roles and priorities. It is a fact that human beings are hard wired to choose immediate gratification over benefits that we have to wait to receive. Our health and wellbeing exists in the context of our daily, busy, crazy, complex, unpredictable daily lives. Therefore being physically active should be based on the desire to make self-care a priority and a good fit with your life.  

Our meaning for exercise powerfully influences our subsequent motivation, decisions, how we cope with challenges and whether we sustain physically active lives. Motivating reasons such as weight loss and better health do not provide immediate rewards and feedback we need to consistently do it. Most people who intend to get healthy or start exercising quit within 6 months because exercise does not appear to be essential to their daily lives in immediate and noticeable ways.   

Every failure at sticking to a workout program and every bad experience you have with exercise reinforces the meaning we hold for exercise – which is bound to be negative. We start to feel discouraged about our ability to be physically active and then become to dislike being physically active. Exercise easily becomes a chore we force ourselves to do.  

To start to see exercise as a gift rather than chore we must draw on positive experiences and create new and more motivating experiences. Even those that think they despise exercise can discover that they have at least one good exercise movement. Below are some types of physical activities you can copy and mark whether you have positive or negative feeling towards them:  

Activity type   Positive   Negative  
Gym class      
Team sports (e.g. football)     
Individual sports (e.g. tennis)     
Exercising at clubs      
Walking with a friend     
Walking outside     
Walking your dog     
Walking on a treadmill (perhaps with music or watching something)      
Using home equipment      
Group exercise (e.g. Zumba)      
Exercising while watching a video at home      
Jump roping      
Ice skating      
Daily living physical activities (household cleaning, gardening, walking to do errands)      


Adopting a positive meaning for exercise can turn it in to something we actually want to do. When we chose to make exercise part of our lives for personally compelling reasons, also choosing to move in ways that make us feel good, we are more likely to maintain exercising. We must realize there is infinite variety of physical activities and intensities that will reap benefits equal to or greater than a strict regimen of intense workouts. Take any and every opportunity to move, in any way possible, at whatever speed you like, for any amount of time. Logic doesn’t motivate us nearly as much as emotions do. This is why moving in ways that make us feel good is a better motivating factor than the promise of future health benefits.  

If you are seeking for an advice, please speak to our fitness professionals at SportsDock. 

Intermittent Fasting

What is intermittent fasting? 

Fasting is the voluntary withholding of food for spiritual, health, or other reasons. This can be for any period of time, from a few hours up to days or even weeks on end. At its very core, fasting simply allows the body to burn off excess body fat. 


You can fast for as long or short as you like. Most common intermittent fasting involves daily fasting for 16 hours. You eat all your meals within an 8-hour time period and fast for the remaining 16 hours.  


Benefits include weight loss, increased energy, reversal of type 2 diabetes, improved mental clarity and concentration, increased growth hormone, reduction of blood cholesterol and inflammation. 

Who should NOT fast? 

You should not do intermittent fasting if you are: 

  • Underweight (BMI < 18.5) 
  • Pregnant – you need extra nutrients for your child 
  • Breastfeeding – you need extra nutrients for your child 
  • A child under 18 – you need extra nutrients to grow 

For any further advice, ask our Fitness team at SportsDock. 

The Bear Complex

The Bear Complex is lifting move that is suited for more intermediate/advanced gym goers. The 5 lift involves 5 different parts which are: A power clean from the floor, front squat, push press (bringing bar behind head to rear rack position), back squat, and push press (bringing bar to chest to front-rack position) and then back to the floor. The completion of all 5 moves counts as one repetition (rep). There is the option to perform this exercise with a pause after each of the moves (to break them up) or it can be performed as one continuous movement with no pauses.  

It is important to be well accustomed to all the individual parts of the complex, on their own, before attempting to do the full movement. It is also advised that if this is the first time you are performing the complex, you should start with a lighter weight than you usually squat or power clean with. This is to ensure that you are safely able to perform the complex and then you can gradually begin to increase your weight as you get used to the movements.  

The Bear complex is good for developing power and strength. It is also good for conditioning your full body due to having to stabilise yourself whilst performing the movements. It can also be used for development of muscular endurance and cardiovascular fitness if the weight is kept light and performed at a faster rate. 

So if you’re looking for a way to take your Olympic/Power lifting to the next level, try incorporating the Bear Complex into your workout. 


1) Power Clean 


2) Front Squat 


3) Push Press (to behind head) 


4) Back squat 



5) Push Press (to chest) 




If you’re looking for a motivating fitness routine, you might consider adding a high-energy kickboxing workout to the schedule. Kickboxing workouts combine martial arts techniques with heart-pumping cardio, which means you can get a total body workout. 

Whether you’re a fitness newbie or long-time gym enthusiast, undertaking a kickboxing workout at least once per week can help you feel re-energized and out of a rut. Here are few benefits of kickboxing workouts: 

  • Reduce Stress – kick and punch your way to a stress-free zone within minutes. 
  • Total body workout – the movements in kickboxing challenge several core muscle groups and will give you a total body workout. 
  • Boost Confidence Levels – kickboxing helps to release endorphins which will give your mood a boost and help you feel more confident 
  • Improved Coordination – trust us on this one, the combinations that you instructor will give might take some time to get used to. The speedy punches and kicks in the kickboxing routine will give you a chance to focus your energy to execute each movement successfully. 
  • Burn Mega Calories – kickboxing can burn over 800 calories per hour, and you’ll be toning up your entire body as you rev up your metabolism. It’s a high-power cardio routine that’s great for weight loss and getting you in shape. 

You can expect a physically demanding workout, especially if you go all-out for an hour-long class. Not ready for that? You and your instructor can modify kickboxing to meet your needs. Work at your own pace. Start slow and drink water before, during, and after your workout. Listen to your body and don’t overdo it. 

Join our Kickboxing class on Thursdays 20.30-21.20 and Fridays 19.30-21.20 with our Kickboxing professional Kef. 

Gym Triathlon

The gym triathlon is a multi-discipline activity consisting of rowing, cycling and running. It is a great way to keep active, and by taking on these three challenging elements of rowing, cycling and running you can keep training fun and varied too!  

The triathlon is to test yourself against yourself. How fast can you row, bike and run a certain distance on each activity. It is a way to improve your cardio and endurance using different equipment and different muscle groups. Each aspect of the triathlon brings its own challenge.  

Rowing machine 

Rowing is an excellent way to condition the whole body. As it is working on a vast range of muscles it is also improving cardiovascular endurance. Along with all these benefits it is a low impact activity so it is safe for all ages and all levels of fitness. Rowing works most of the joints through significant range of motions without damaging them. This is a great advantage as it avoid any unnecessary injuries. As well as increasing lung capacity, rowing can also help with weight loss, muscle toning, flexibility, endurance and strength.  


The exercise bike is a popular tool in the gym for fitness. The cycling movement requires little co-ordination, making it easy on the hips, knees and ankles, therefore it is an exceptional option for beginners, the elderly or people recovering from injury. Cycling will cardiovascular endurance while working large muscle groups.   


For most people running is probably the first exciting exercise they done. Running comes with many benefits. Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life (1). Treadmill running is a great alternative over running outdoors. It has many advantages such as keeping running more consistent and not dependant on the weather. It will also help you maintain a steady pace while you are running. The ability to change the incline of the treadmill is a great feature to challenge your legs. The main muscles used while running is the quadriceps, hamstrings, calves and glutes.  

Join our challenge of the month! 

Find a fitness instructor to help with this exercise or to record your triathlon time.

Exercise of the Month

TRX Suspended Reverse Crunch

If you are looking to have a strong core muscles – check this awesome move out! TRX Suspended Reverse Crunch is an exercise that keeps your core tight at all times while staying in a plank position. To get the most of this exercise keep a straight line from the neck all the way to the heels, activate your glues, quads and hamstrings. It is a fantastic overall body exercise with more emphases on the core.

To perform it correctly, follow these steps:

  • Secure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a push-up plank position facing away from the rack.
  • Place your feet into the handles. As a starting position, you should maintain a straight posture, not allowing the hips to sag.
  • Begin the movement by flexing the knees and hips, drawing the knees to your torso or, to make it more challenging, raising your hips up and bringing in your legs straight.
  • At the top of the controlled motion, return to the starting position.


Besides having an overall toned body and strong shoulders, this exercise helps you to build a rock-solid core. Having a strong core means more than having a visible six-pack. If you want to move, feel and look better, chances are you should start with your core. That’s why TRX Suspended Reverse Crunch will help you to brace and stabilize your abs, oblique’s and lower-back so you can leverage your own bodyweight as resistance.


And here are some extra tips on exercise technique:

  • You don’t want your shoulders to come too far forward of your wrists.
  • It’s tempting to use your quadriceps and hip flexors for most of the effort, but try to pull from your abdominals instead.


Sounds intriguing? Give this exercise a go! If you need any help or advice, please ask our SportsDock fitness team.