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, 31 Spruce Avenue, Stillorgan Business Park, Sandyford, A94 H2TO, Dublin (2025)

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.

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.

18/02/2025

👉Myth 1: Spot Reduction is Possible
⚠️The Myth: You can lose fat in specific areas of your body by targeting that area with certain exercises. For example, doing a lot of ab exercises will burn belly fat, or doing arm exercises will get rid of fat on your arms.
✅️The Truth: Spot reduction is a myth. Fat loss doesn't work that way. When you lose fat, your body decides where it comes off based on genetics and other factors like hormone levels.
You can't control which areas burn fat first.
To lose fat from any part of the body, you need to be in a caloric deficit and engage in overall fat-loss strategies, like a combination of cardio, strength training, and a balanced diet.
👉Myth 2: Eating Fat Makes You Fat
⚠️The Myth: Consuming fat in your diet will automatically lead to fat gain.
✅️The Truth: Fat is an essential nutrient, and when consumed in moderation, it does not directly cause fat gain. Healthy fats like those from avocados, nuts, seeds are beneficial for hormone production and overall well-being. The issue is consuming excess calories, regardless of whether those come from fat, carbs, or protein. Can lead to weight gain.
The key is to focus on a balanced diet and avoid consuming too much of any nutrient, including fats.
👉Myth 3: You Have to Cut Carbs to Lose Fat
⚠️The Myth: Carbohydrates are the enemy when it comes to fat loss. Cutting carbs will instantly lead to fat loss.
✅️The Truth: While low carb diets like keto or paleo can work for some people (mainly because they reduce overall calorie intake and limit certain food groups), carbs themselves are not inherently bad. Carbs are a major source of energy, especially for those who are active. The key is focusing on quality carbs, like whole grains, fruits, and vegetables, and moderating your portion sizes.
Cutting carbs drastically can lead to muscle loss, energy depletion, and an unsustainable eating pattern in the long run. It’s better to focus on a balanced, varied diet rather than completely eliminating one macronutrient.

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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