What are the opening hours?

Monday 7am - 9:15pm Tuesday 7am - 9pm Wednesday 7am - 9pm Thursday 7am - 9:15pm Friday 7am - 8pm Saturday 10am - 1pm

BHAF - Body Health and Fitness

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BHAF - Body Health and Fitness

Body Health & Fitness is the personal hands on gym located in Stillorgan Industrial park, Sandyford close to the m50 and Stillorgan Luas stop.

We are a small friendly welcoming gym with a small membership base that specialises in getting results without sacrificing health. Our gym equipment includes:
2 Heavy Duty Squat Rack
Free weights up to 50kg
Range of benchs including - Bench Press, Incline Bench Press
Leg Press
Cable Cross Over
Glute Ham
Reverse Hyper
Trap Bar(Shrug Bar)
Range of Competition size Kettlebells Ranging up to 32kg
Range of Stacked weight machines up to 90kg
Plyometric steps
Medicine balls
Punch Bag

Plus more.

16/12/2025

Try something new, swimming, sea dips, or even a sauna/cold plunge
Cold water dips are the ultimate Irish Christmas tradition
🌊 Benefits of Sea Swimming
🎅Boosts Mood & Reduces Stress: Cold water triggers endorphins, leaving you energised and happy.
🎅Improves Circulation & Immunity: The shock of cold water stimulates blood flow and strengthens your immune system.
🎅Fun Fact: Cold water immersion activates the vagus nerve, reducing anxiety and improving resilience. It’s linked to lower stress hormones and a natural mood lift.
🔥❄️ Sauna + Cold Plunge Combo
🎅Enhances Recovery: Alternating heat and cold reduces muscle soreness and speeds up recovery.
🎅Detox & Mental Clarity: Sauna promotes sweating for detox, while cold plunge sharpens focus and mental resilience.
🎅Fun Fact: Switching between hot and cold can increase your dopamine levels, giving you a natural mood boost!
Who’s brave enough for a Christmas swim?

16/12/2025

Sleep plays a crucial role in physical and mental recovery.
🎅Muscle Repair and Growth
During deep sleep, the body releases growth hormone, which aids in repairing tissues and building muscle after exercise or injury.
🎅Energy Restoration
Sleep replenishes energy stores, helping you feel refreshed and ready for the next day’s activities.
🎅Immune System Support
Adequate sleep strengthens the immune system, making it easier to fight infections and recover from illness.
🎅Mental Recovery and Cognitive Function
Sleep consolidates memory, improves focus, and reduces mental fatigue, which is essential for learning and decision making.
🎅Hormonal Balance
Proper sleep regulates hormones like cortisol and insulin, reducing stress and supporting overall recovery.
🎅Reduced Inflammation
Sleep helps lower inflammation in the body, which is key for healing and reducing soreness.
Don’t skimp on sleep 💤 Recovery is where the magic happens. Aim for 7–9 hours, your body (and mood) will thank you.

05/12/2025

“FIVE GOLD RINGS”
Top 5 Fitness Rings for 2025
1. Oura Ring Gen 4
💰 Price: €400–€450
✨ Key Features:
• Advanced sleep tracking
• Readiness & recovery scores
• Heart rate & stress monitoring
• Sleek, lightweight design
✅ Best for holistic health tracking without a bulky watch
2. Samsung Galaxy Ring
💰 Price: €380–€400
✨ Key Features:
• AI-powered sleep insights
• Heart rate & snore detection
• Seamless Samsung ecosystem integration
✅ Best for Android users & Samsung fans
3. Ultrahuman Ring Air
💰 Price: €300–€350
✨ Key Features:
• Metabolism & recovery tracking
• HRV monitoring
• Glucose insights (with CGM)
✅ Best for biohackers & performance enthusiasts
4. RingConn Gen 2
💰 Price: €280–€320
✨ Key Features:
• Sleep & activity tracking
• HRV monitoring
• 10–12 days battery life + charging case
✅ Best for long battery life & no subscription fees
5. Amazfit Helio Ring
💰 Price: €250–€280
✨ Key Features:
• Sleep & HRV tracking
• Workout integration
• Zepp app compatibility
✅ Best for affordable ring-based tracking

04/12/2025

“Four Calling Birds”
🕊🕊🕊🕊
Stay Active with the some outdoor fun!
WIth Christmas fast approaching. We all tend to be running around chasing our tails. Sometimes getter out into the fresh air to take a minute is one of the best ways to slow things down and reset. Walking outdoors is also one of the simplest ways to boost your fitness and mental health. Here are top spots to stretch your legs:
🎅Phoenix Park – Europe’s largest enclosed park, perfect for long strolls and deer spotting.
🎅Howth Cliff Walk: Coastal views that take your breath away.
🎅St. Anne’s Park: Gardens and woodlands for a peaceful escape.
🎅Sandymount Strand: Beach vibes and calming waves.
🎅 Dodder River Walk: Riverside serenity close to the city.
Local Sandyford Picks:
✨ Ticknock Forest Trails: Panoramic views over Dublin Bay.
✨ Fernhill Gardens: Beautiful landscaped park for a mindful walk.
✨ Leopardstown Park: A quiet green space for a quick stroll.
Why walk?
💪 Fitness and Movement: Strengthens heart, it is good for circulation, muscles, and joints.
🧠 Mental Health: Boosts mood and creativity.
😌 Stress Relief: Lowers cortisol and promotes calm.

03/12/2025

“Three French Hens"
Festive plate with turkey, chicken, or plant-based protein.
Protein keeps you fuller for longer .Whether it’s turkey, lentils, Irish chicken, or free-range chicken – make protein the star of your Christmas plate.
🍗Why protein keeps you fuller for longer:
🎅Slows digestion – Protein takes its time to break down, so you stay satisfied.
🎅Boosts fullness hormones – It signals your body that you’ve eaten enough.
🎅Keeps energy steady – No sugar spikes and crashes that make you snack.
🎅Burns more energy – Your body works harder to digest protein, so hunger stays away.

02/12/2025

“Two Turtle Doves”
.
🏋️‍♂️ Grab a mate and keep each other accountable
Increased Motivation
🎅Having a workout partner helps you stay committed and pushes you to show up even when you feel like skipping a session.

Accountability
🎅You’re less likely to cancel or procrastinate because someone else is counting on you to be there.

Better Performance
🎅Friends can encourage you to push harder, try new exercises, and maintain proper form, leading to improved results.

Social Connection
🎅Training together makes exercise more enjoyable and strengthens your friendship, turning workouts into a fun social activity.

Safety and Support
🎅A friend can spot you during challenging exercises, reducing the risk of injury and boosting your confidence to try new things.

01/12/2025

Balance & Moderation
“A Partridge in a Pear Tree”
Kick-off tip 👉 balance & moderation “On the 1st day of Christmas, my trainer said to me… balance is key!
🍐 Enjoy the treats, but keep portions in check. A little of everything, not a lot of one thing.
🎅Enjoy treats mindfully – Savour your favourites without overindulging.
🎅Prioritise movement – A festive walk or dance keeps energy flowing.
🎅Stay hydrated – Water helps balance those seasonal sips.
🎅Listen to your body – Pause when you feel full; comfort beats excess.
🎅Focus on connection – Memories matter more than mountains of food.
f

27/07/2025

👉Forget the 10,000 steps myth, or is it?! 🚶‍♂️🚶‍♀️ According to recent research, 7,000 daily steps is the new magic number for better health. This amount is linked to a lower risk of heart disease, type 2 diabetes, dementia and depression.
🔹️Why Walking Matters:
Heart Health: Walking briskly increases your heart rate, improves circulation, and lowers blood pressure.
Weight Management: Regular walking can help you maintain a healthy weight.
Mental Wellbeing: Physical activity is known to boost mood and reduce symptoms of depression.
🔹️Real-World Implications:
Even small increases in activity, like an extra 1,000 steps per day, can make a big difference.
The benefits of walking seem to taper off after about 7,000 steps, so this is a realistic and achievable goal for many.
🔹️Expert Insights:
Dr. Daniel Bailey from Brunel University of London highlights that the findings debunk the myth of needing 10,000 steps for optimal health.
Professor Steven Harridge from King's College London emphasizes that any increase in physical activity is beneficial for both physical and mental health.
⚠️Bottom line, let's get moving and make those steps count!
💪😀

23/07/2025

Effervescent Apple Cider Vinegar Tablets 🍏
✨ Why everyone’s fizzing over this wellness trend 👇
(Based on Studies)
✔ Weight Management
✔ Better Digestion – Less bloating, better appetite control
✔ Blood Sugar Balance – Lower glucose spikes after meals
✔ Heart Health – Supports lower cholesterol (LDL & triglycerides)
✔ Antioxidants – Natural polyphenols fight oxidative stress
📚 Sources: Journal of Functional Foods, Diabetes Care, Bioscience Reports
⏰ Best Time to Take Them
⏱ 30 mins before meals – for digestion & glucose support
🌞 Morning – to kickstart metabolism
❗ Avoid on empty stomach if sensitive to acidity
💡Why Effervescent?
✅️No vinegar burn
✅ Easy on teeth
✅ Tastes better
✅ Travel-friendly
💥 Effervescent ACV tabs are backed by science—less bloating, better metabolism, and cholesterol support?
Yes please 🍎✨
You can puck them up in Dunnes Stores for €8

13/03/2025

👉Rotator cuff exercises are crucial for maintaining healthy shoulders because the rotator cuff is a group of muscles and tendons that play an important role in shoulder stability and movement. Here's why these exercises are important:
👉Applying these rotator cuff exercises will, in turn, add stability to your shoulders. Being technical, the rotator cuff muscles help keep the ball of the shoulder joint (the humeral head) firmly in the shallow socket of the scapula. Without strong rotator cuff muscles, the shoulder can become unstable, leading to a higher risk of dislocations or other injuries.
👉Preventing Injury is another key factor in why we should incorporate these exercises. Strong rotator cuff muscles help absorb and distribute forces placed on the shoulder joint. Weak or imbalanced rotator cuff muscles can lead to overuse injuries, impingements, or tears, especially during activities that involve lifting overhead movements.
👉Regularly strengthening and stretching the rotator cuff muscles helps maintain the flexibility and range of motion in the shoulder joint. This is particularly important as we age, since flexibility and strength tend to decrease over time.
👉Your rotator cuff also plays a role in supporting the overall posture of the upper body. A well-balanced rotator cuff reduces the strain on the neck, upper back, and spine. So, if you've had a shoulder injury, strengthening the rotator cuff is often a part of rehabilitation. It helps ensure proper healing, prevents re-injury, and can restore full function to the shoulder. Knowing this information. I would recommend that you incorporate some variation of a rotator cuff exercise into your warm up.

21/02/2025

Breaking through a plateau in your training can be frustrating, but it's not impossible. Implementing the right strategies can be an effective way to overcome those plateaus.
Here are some ways of doing this by just looking at your training routine.
Making subtle changes to your routine. One way is through altering your rep ranges. If you're used to doing 8–12 reps, try shifting to 4–6 reps for strength or 15/20 reps for endurance.
Another way is to change the exercises. Sometimes, doing the same exercises or following the same rep ranges for too long may lead your body to adapting and results slowing if not coming to a complete standstill.
Swap some of your regular lifts with variations or accessory exercises. An example of this would be, if you are always doing back squats, try switching to Bulgarian split squats or front squats.
Lastly, I would change the tempo. Slowing down the eccentric (lowering) part of the movement or using pause reps to increase time under tension. When applying this strategy, always lower the weight from what you were currently lifting. As the slower tempo changes can crush an ego very quickly.
Applying these effective strategies to your routine will no doubt bring a sense of shock to the muscles and body. Which will, in turn, help to break whatever plateau you may have. Again, I would apply one strategy at a time, as opposed to all at once. Document how your body responds, and if further changes are necessary, then apply them.

Address

31 Spruce Avenue, Stillorgan Business Park, Sandyford, A94 H2TO
Dublin
CODUBLIN

Opening Hours

Monday	7am - 9:15pm
Tuesday	7am - 9pm
Wednesday	7am - 9pm
Thursday	7am - 9:15pm
Friday	7am - 8pm
Saturday	10am - 1pm

Telephone

+353857439597

Website

http://www.bhaf.ie/

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