Bodyguards Blog

Benefits of the single leg glute bridge

Combine core activation and shoulder stabilisation in one movement

Elevating your heels will alter the emphasis on key muscles when performing this exercise

The Zercher squat offers unique front loaded strength and real world movement applications for strength, power, and functional fitness.

Medicine ball push ups for chest activation and core stabilisation

The best way to increase your pull up strength…

Learn more about the Romanian Deadlift, a fantastic exercise that works the posterior chain and core muscle

Key points for building your arms

Bear Crawl Ab Walkout with Foam Roller

A unilateral alternative to the traditional hip thrust

The benefits of side lunges versus traditional lower body sagittal plane exercises.

How to perform the Dumbbell Tripod Row for core activation and back muscle recruitment

The benefits of a Swiss Ball Hamstring Curl

The differences between underhand and overhand grip pulldowns

10 Best Benefits Of The Russian Twist

Some crucial differences between the sumo and conventional deadlift styles

A demonstration and explanation of the benefits of pull ups.

A demonstration of how to perform an ipsilateral cable row

Why you might want to consider adding box squats into your routine.

Transverse plane training benefits and example

Here’s an exercise and progression for working the oblique muscle

Here’s a lower ab exercise to help create pelvic and spinal stabilisation with leg movement.

Here is the basic ‘Horse Stance’ which is a great basic exercise to work the core and in particular the TVA

Lateral Squats for quads, hamstrings, and glute medius work

Five great lower body stretches to implement into your stretching routine

Four staple arm exercises - two for biceps and two for triceps

Three great glute activation exercises that are perfect to do before a lower body session or even a run.

Four great dumbbell exercises to work your back muscles.

Some clips from an outdoor training session

Here are five great shoulder exercises that you can do at home with just a set of dumbbells

Four exercises that work your chest that can be performed with only your bodyweight and a set of dumbbells

Here’s a few clips and exercises from one of our bodyweight cardio interval workouts

Here’s a nice leg workout you can do from home with only your bodyweight and a set of dumbbells.

Here’s some clips from a 1-to-1 PT session in the park in the glorious sunshine

A simple but effective dynamic hip mobility exercise.

Here are the 50 press up variations, from easiest to hardest.

The final part of our five part series of 50 press up variations

The fourth in our five part series of 50 press up variations

The third in our five part series of 50 press up variations

The second in our five part series of 50 press up variations

The first in a five part series of 50 press up variations

360 Degrees of Bodyweight Lunges!

Part 5 of the Swiss Ball training series

Part 4 of the Swiss Ball training series

Part 3 of our Swiss Ball training series

Part 2 of our Swiss Ball training series

The first in a five-part series of Swiss Ball training.

Five more mobility and movement exercises.

Five more mobility and movement exercises.

Five more mobility and movement exercises.

Five more exercises that you can perform without any equipment to strengthen your glute medius.

Five exercises that you can perform without any equipment to strengthen your glute medius.

Four more sacroiliac joint mobilisation exercises to help reduce back pain.

Sacroiliac joint mobilisation exercises to help reduce back pain.

Five more mobility and movement exercises.

Five more effective spinal mobility exercises to add to your routine.

A mobility and movement routine you can perform before a workout or throughout the day if you're feeling tight after spending hours at a desk.

Another five spinal mobility exercises to add to your training routine.

Five great spinal mobility exercises to implement into your routine.

10 great exercises to warm you up effectively for a training session.

The fourth of 5 bodyweight cardio interval workouts that can be done from home.

The fifth of 5 bodyweight cardio interval workouts that can be done from home.

The third of 5 bodyweight cardio interval workouts that can be done from home.

The second of 5 bodyweight cardio interval workouts that can be done from home.

The first of 5 bodyweight cardio interval workouts that can be done from home.

Hip flexor pain is particularly common amongst athletes but it is also often seen in the more sedentary. Generally, consistent anterior (front) hip pain is known as Iliopsoas syndrome. The Cause of...

Are you overweight, lack energy and feel low or depressed ? Do you suffer from bloating and inflammation ? Do you regularly have bouts of eczema, IBS and food intolerances ? If you answer yes to the...

The following are a collection of exercise, diet and lifestyle tips that our Trainers have put together to help you burn more fat, build more lean muscle and increase your metabolic rate so that you...

The word 'holistic' often conjures thoughts of a non-scientific approach to health and is often dismissed as ineffective or 'airy fairy'. However, holistic essentially means whole...

Everybody knows that nutrition is a hugely important part of health, well-being and weight loss- You are what you eat. Most of us also understand that your lifestyle and overall levels of...

Most people would love to have a flat tummy or a well-defined six-pack. However, for many it’s not just as simple as cutting down on what you eat and doing some sit ups. That’s why we have put...

Most gym-goers would love to have a flat tummy or a nice looking six-pack but many struggle to achieve this despite regular exercise and watching what they eat. In fact, most people struggle to shed...

We all know someone who trains regularly at the gym and eats clean but still struggles to achieve a flat tummy or the elusive ‘Six-Pack’. In fact, most people struggle to burn the unwanted fat around...

Most people who attend a gym aspire to have a flatter tummy or want the elusive ‘Six-Pack’. However, most people struggle to burn the unwanted fat around their middle and create clearly defined...

Most people who attend a gym aspire to have a flatter tummy or want the elusive ‘Six-Pack’. However, most people struggle to burn the unwanted fat around their middle and create clearly defined...

Most people who attend a gym aspire to have the elusive ‘Six-Pack’. However, most people struggle to achieve a flat tummy and defined abdominals. Here’s ten top tips that will not only help you to...

Stay Hydrated Drink more mineral water Try to drink at least a 1.5 litre bottle of pure mineral water everyday. Add a pinch of unrefined sea salt ( we use Celtic Sea Salt) to increase speed of...

So how are your health-related New Years Resolutions going ? Most of us have been looking to shed a few extra pounds since the the start of the year and burn off the excesses of the festive period....

If you’re tired of starting over, stop giving up As we have fully immersed ourselves into the cold, wintery depths of January, it is more than likely that most of us have now began our annual...

Toxic chemicals are everywhere nowadays. They’re in the water we drink, the food we eat, the soils we farm and the air we breathe ! Although it is difficult to eliminate them all from our environment,...

The importance of water to health is often overlooked. Approximately 75% of people are under-hydrated. When you consider that every metabolic process that occurs in your body depends upon water and...

We all know that if we want to improve our health, lose weight and get fit we need to exercise and eat correctly. You are what you eat. That means you need to choose more of the right foods that...

Nowadays, the term ‘holistic’ is becoming more and more of a buzz word in the Health & Fitness Industry. It doesn’t mean that to be fit and healthy you need to become a hippy and start to hug...

The healthiest, most sustainable diet is the ‘No-diet Diet’ meaning instead of focussing on removing foods and cutting calories, its healthier to concentrate on cramming more healthy food into each...

Recovery tends to be the most overlooked part of exercise programmes. Without proper recovery you could simply be wasting your time and potentially be doing more harm than good. Exercise tends to...

The amount of physiological load (or stress) your body is under daily has a profound effect on your levels of health and fitness. Every form of stress, whether it be physical, mental-emotional or...

More and more people are taking to the gym - that's a good thing right ? So long as you're exercising intelligently ! There's far to many people mindlessly exercising because they've...

Meal skipping is commonplace nowadays - either we just don't have the time or we forget because we're too busy. But the importance of Breakfast in particular is overlooked and if you want to...

Here's our Top Ten Tips for improving your diet and increasing the level of nutrition in the food you eat: Only fill your cupboards and refrigerator with high quality, nutrient packed whole...

Most people have a plan for how they'd like to progress along their career path. But rarely do people take the time to plan their health... Six Simple Steps to Become Truly Fit and Healthy Over...

Are you getting enough pure, mineral-rich, filtered water ? Most people nowadays don't drink enough pure, good quality water. They drink coffee, tea, juice, soda and alcohol. Each day you should...

Are you getting to bed on time ? Most of us don't get enough sleep ! We should be getting at least 8 hours sleep every night. Research suggests that we used to get a lot more sleep than we do...

I've just got back from attending another course down at the CHEK (Corrective Holistic Exercise Kinesiology) Europe Headquarters in Lancashire. This time I spent five days studying spinal...

Breathing is essential ! It is critical in order to provide the most important nutrient to the human body, oxygen. How you breathe determines how much oxygen you get and how it is used within your...

Dr. Quiet is the chief Yin physician in charge of energy management and recovery. When you’re overly stressed and your fight or flight system is triggered repeatedly or for long periods of time, one...

Dr. Movement, a Yang physician, is Paul Chek's addition to Hippocrates 3 inner doctors. Over the course of history, humans have become more and more sedentary. We no longer have to hunt and gather...

Dr. Happiness, a Yang physician, is always there to lead us toward a life that fulfils our individual needs. Dr. Happiness advises us that if we lead a life that doesn’t fit with our core values and...

Dr. Diet provides the foundation for well-being, helps you bring energy and resources into the body and therefore is considered one of the Yin physicians alongside Dr. Quiet. Food and drink...

What and how much we think affects how our bodies function. Fact: Too much thinking in the form of stress, anxiety or worry triggers the fight or flight response and consequently causes us to release...

YIN Foundational Principles of Health: Nutrition Water Sleep/Rest YANG Foundational Principles of Health Thinking Breathing Movement/Exercise By improving all six of the foundational principles...

Almost everybody can benefit from stretching. Whether you work in an office all day or you're a professional athlete, regular stretching can make your life easier. Interestingly, people typically...

Hopefully by now, you've seen the new Bodyguards Wall Mural. It has brightened up the gym no end and reflects our ethos of 'holistic balanced health'. It's intended to be a constant...

There's a lot of information out there about how to get healthy - Google 'Health' and you'll find over 3 billion pages to choose from ! However, despite all the info, it would seem...

Are you getting enough of the right nutrition for you ? Unfortunately, most of the food most of us eat nowadays is processed ! Remember: You are what you eat. Recent research has shown that every...

If you're not moving, you're not living. The entire universe is constantly moving. If you're not moving you're not breathing, your heart is not pumping, you're not digesting !...

About 3000 years ago, Hippocrates came up with a theory. He suggested that by listening to your body and acting accordingly to what it was trying to tell you, you could avoid having to see a physician...

Gluten is simply a protein found in grain-products, namely wheat, barley and rye, oats and other cereal products. It facilitates the elasticity of bread dough and the nice, fluffy rise we like in our...

Just like digestion, sleep and wake cycles are generally overlooked as a cause of ill-health. Strange that, especially when you consider the processes your body undergoes when you are asleep and how...

Sugar - The real villain 400 years ago, refined or simple sugars, with the exception of honey, was not readily available to man. Back then, producing refined sugars such as packaged white sugar was an...

The importance of having a healthy digestive system is a much overlooked subject when it comes to health. However, due to some recent extensive research that has looked at the effects of poor...

In the fitness industry, posture has become a buzz word in recent years. 'Good posture' can hugely improve your performance, eliminate any back, hip or shoulder joint pain, often makes you...

Einstein said that "doing the same thing over and over and expecting different results is the definition of insanity". In previous blogs, I've discussed the importance of the...

One of the key principles we follow here at Bodyguards is to achieve health and fitness by working from the inside out. This means that before you start using the arms and legs in the gym, it's...

Two Forces - Yin & Yang The chinese (who have previously been admired for their level of vitality and their philosophy on life) have been practicing the art of balancing their health for...

Being healthy does not only mean being fit. Your fitness is just a part of your whole health. At Bodyguards we want you to address as many factors of health as possible and find your way to well...

Lets take a look at processed foods. Its almost impossible nowadays to have zero processed foods in our diet. The majority of foods found in your local supermarket are likely to be processed in some...

Holistic Lifestyle Plans Do you struggle to get the results you’re after despite exercising regularly and trying different diets ? Nowadays, this is not uncommon. Many of us have fallen into the trap...

The recent coverage of the Ryder cup illustrated the continued popularity of the game of golf. Over the years, golf has witnessed several noteworthy developments in terms of cutting edge technology,...

In a previous blog, we stressed the importance of removing as many processed foods from your diet as possible due to the overwhelming amount of chemicals in those products from food processing which...

Bodyguards is all about 'Holistic' or whole health. But what is holistic health ?? 'Holistic' means whole or the sum of all its parts. 'Health' is a balance, referred to as...

Lets get back to basics... Cardiovascular endurance is possibly the most important aspect of fitness. It is basically how strong your heart is, which can potentially add years to your life. The heart...

Correct Breathing Breathing is your body's most essential requirement for life. However, unless you're an opera singer or play a woodwind instrument, nobody teaches you how to do it properly....

Did you know that your brain is about 60 percent fat? The fats you eat strongly influence your level of brain function. Some experts believe the human brain would not have developed as it did without...

Health & Fitness. It’s all about the balance ! Nowadays, it’s difficult to know where to start when it comes to getting healthy and fit. There’s so much contrasting advice. Google ‘How to get...

We all need to exercise. Life is movement and movement is life. This applies to every cell of every system in the human body and is vital to our survival. For example, without pumping blood around our...

You Are What You Absorb ! Often when we talk about getting healthy we discuss the importance of exercise or movement and then also your diet because most of us now realise that we literally 'are...

I'd like to take this opportunity to tell you a little bit about one of our success stories. One of our clients, Aileen Smith, has gone from being a stressed out, exhausted business woman to being...

Ridding your diet of processed foods and thus eliminating as many unnecessary chemicals and food additives from what you eat is probably the most effective and simplest step you can take towards a...

This little flow of movement is an awesome way to warm up and loosen your hips and knees. It lengthens your internal and external hip rotators and when you begin to progress it you can start to...

How to take your game to a new level, avoid injury and improve fitness levels The recent coverage of the Ryder cup illustrated the continued popularity of the game of golf. Over the years, golf has...

Train Like a caveman... Within the Fitness Industry there are thousands of exercises and just as many theories on how to train, how to best keep fit and improve sporting performance. So which ones...

400 years ago, refined or simple sugars, with the exception of honey, was not readily available to man. Back then, producing refined sugars such as packaged white sugar was an expensive and...

Get Specific, Eat Correctly for Your Metabolic Type Metabolic Typing is a method or process that provides you with all the knowledge and strategies required to improve health and subsequently...

What is health? Is it merely the absence of symptoms? Does it mean you're healthy today because you didn't have to take any medicine for a headache or indigestion or are you 'healthy'...

What is gluten ? Gluten is simply a protein found in grain-products, namely wheat, barley and rye, oats and other cereal products. It facilitates the elasticity of bread dough and the nice, fluffy...

Nutritional topic of the week Food Heros! Eggs Eggs have had a mysterious and incorrect bad press over the years. However, these little wonder foods should be a staple part of every diet. High in...

75% of people are chronically dehydrated The number one trigger of daytime fatigue is lack of water In 37% of people, the thirst mechanism is so weak; it is often mistaken for hunger A mere 2% drop in...

This is a very interesting topic. The problem is knowing where to start ! Nowadays and for the last sixty years (particularly since the 80's) we've been told to cut fat from our diets,...

A multidirectional leg exercise which strengthens the quads, calves and glutes. Ideal for skiers. This exercise only really requires a ball and a wall but for a bit more of a challenge you could...

Nutrition Vitamin booster Smoothie Pineapple is packed with vitamin A, vitamin C, calcium, phosphorus, and potassium. It is also rich in fiber and calories. Grapefruit is a great source of vitamin C...

Duncan is a highly experienced and knowledgeable personal trainer/exercise specialist, operating at the popular Jesmond based Bodyguards Personal Fitness Service. At 36, he has guided many clients to...

A hugely functional exercise that works the lateral and posterior oblique sling systems This exercise requires you to begin by standing on one leg and grabbing a cable handle with the opposite hand....

A Daily Holistic Approach Our country is renown for long office hours and lack of personal time compared to our European counterparts. Some say that this accounts for the increased incidence of...

Stress is everywhere. It can be helpful or harmful, depending on how you manage it. You can try to overcome harmful stress levels with: Artificial measures e.g. medication, alcohol and caffeine...

Posture is the way we sit, stand, kneel, squat or walk and is determined by the body’s structures, but it can also be influenced by genetic and emotional factors. Normal spine posture helps to reduce...

A postural exercise which primarily strengthens the extensor chain, namely the hamstrings, glutes, erectors and multifidus muscles The starting position requires you to begin by kneeling behind a...

A posture corrective exercise which primarily strengthens inner core and sling systems Adopt a hands and knees position on the floor. The hands should be directly under the shoulders and the knees...

Bodyguards are proud to present a new service which incorporates all of our exercise, nutritional and lifestyle/health expertise/knowledge to provide you with an intensive two week, weight loss...

A postural exercise which reduces kyphosis and forward head carriage This exercise is performed face down, lying on a mat and really requires no equipment. Begin by lying down on your front. Next...

Margarine was originally manufactured to fatten turkeys. when it killed the turkeys, the people who had put all the money into the research put their heads together to figure out what to do with this...

Strengthens the pecs, triceps, shoulders and improves core stability Begin by kneeling behind your gym ball and then roll forwards over the ball walking your hands out until you are in the ‘press up’...

Cardiovascular Disease Kills One in Three People. What is it? It is an umbrella term which includes diseases of heart and blood vessels. the most common type of disease is caused by an obstruction in...

Train using 'big' multi-joint exercises like squats, deadlifts, bench press, chin ups & wood chops to maximise muscle activation and the boosting effect on metabolism. Avoid...

Strengthens the extensor muscles of the lower back, glutes, hamstrings and upper back Kneel between a fitball and a wall with the ball pulled in to your hips, toes on the skirting board Straighten...

Strengthens the flexor muscles of the hip, neck and abdominals Lie on a swiss ball with your lower back comfortably supported by the ball Draw your belly button in towards your spine and squeeze your...

Strengthens the latissimus, serratus anterior, glutes and stabilises the core. Begin by sitting on your gym ball and then rolling out into a ‘bridge’ position. keep your hips high, your buttocks...

Ingredients 500g Chicken breast (cut into 2cm cubes) 8 Spring onions 8 Baby corn 1 Red pepper 6 Mushrooms 2-3 Cloves of garlic Ginger (thumb) Chilli's (to your liking) Chinese5S spice (Schwartz)...

Strengthens the hip flexors + abdominals, stabilises the shoulders and improves core stability + balance Begin by kneeling behind your gym ball and then rolling into the ‘press up’ position -...

Strengthens the obliques, glutes & abs and stabilises the core. Begin by sitting on your gym ball and then rolling out into a ‘bridge’ position. keep your hips high, your buttocks squeezed...

Ingredients 455g Tuna steaks, fresh or defrosted, skinned and cubed 1 x 15ml Spoon (1 tablespoon) olive oil 1 clove garlic, crushed 1 red onion, thinly sliced 1 x 420g can of red kidney beans,...

Bodyguards - Intensive Training Programme ... hear how one new member got on Exercise makes you feel better - fact. Yet that is still not enough motivation to spur many into action. I know exercise...

We all go to the gym or undertake exercise programmes with the aim of achieving one or more results. These generally include muscle gain, increased metabolism, fat loss, improved aesthetics, pain...

Strengthens the hamstrings, glutes and calves and stabilises the core. Begin by lying on the floor with your feet raised onto a ball, legs straight and extended. the arms and hands are placed by your...

Ingredients 2 X 170g Monkfish tail, skinned, fresh or defrosted 1 Red chilli, finely chopped 2 x 5ml Spoon (2 Teaspoons) Dark soy sauce Grated rind and juice of 1 lime 1/4 x 5ml Spoon (quarter of a...

Stabilises the core and improves balance, co-ordination and proprieception. Begin by standing behind your ball next to a wall. with one hand on the wall, the other free to control the ball, start to...

Ingredients 4 X 175g Scottish quality salmon fillets, skin removed 1 Tablespoon olive oil Salt & black pepper to season New potatoes Seasonal vegetables of your choice Dressing 1 piece...

Bodyguards - Fresh Start In the New Year, many people made resolutions to improve their health and fitness but how many of us make that same resolution every year without succeeding? It’s around this...

strengthens the obliques, qlo and abdominals and stabilises the core Begin by standing between your ball and a wall. place a hip on the ball and your feet, side on, on the skirting board. try to...

Strengthens the glutes, lower back and hamstrings and stabilises the core Begin by sitting on your ball and rolling out into what we call the bridge position i.e. head and shoulders on the ball, arms...

Ingredients 1 medium ripe tomato 200g ripe cherry tomatoes 1 beef tomato 1 medium red onion, peeled 1 cucumber 1 green pepper A handful of fresh dill A handful of fresh mint leaves A large handful of...

With brighter, longer and better days finally here, getting fit for summer is a priority for many of us at the moment. Some of us will want to get in better shape after a winter spent hibernating in...

Ingredients 1 Tablespoon mixed seeds (pumpkin, poppy, sunflower) Small handful of cashew nuts 2 Breasts of organic free range chicken 2 Teaspoons five spice Salt & black pepper 1 Teaspoon...

A very aerobic full body exercise that strengthens the legs, core and arms and melts fat ! Begin by selecting an appropriately sized medicine ball (females 4kg, males 8-10kg). the thruster exercise...

Time is of the essence and so many of us now feel time poor to the extend that it impacts on our everyday lives, creating additional stress in an already stressful world. Managing your time...

Ingredients Bowl of fresh rocket and assortment of salad leaves 2 Tins of tuna chunks Handful of roasted pine nuts or handful of assorted nuts (cashew, hazelnut, almonds) Goats cheese Half red onion,...

Strengthens the deep core muscles and abdominals Begin by kneeling behind your ball with your hands placed on the top of the ball. the starting position requires the arms to be straight and the hips...

A very explosive high level pressup which develops power and stability in the upper body ! Begin by selecting an appropriately sized medicine ball. choose one large enough to provide your hand with a...

Ingredients Large bunch of asparagus 1/2 a fresh red chilli 1 Tablespoon groundnut oil 1 Tablespoon sesame oil 2 Breasts of chicken, skinned and sliced into finger sized strips 1 x 400ml tin of...

A very aerobic full body exercise that strengthens the legs, core and arms and melts fat ! Begin by selecting an appropriately sized medicine ball (females 4kg, males 8-10kg). the thruster exercise...

Ingredients 400g Free range or organic pork fillet 16 small mushrooms 1 medium red onion bunch of fresh rosemary 2 lemons 1 heaped teaspoon ground cumin Extra virgin olive oil 1 Teaspoon runny...

Functional, Multidirectional, Primal, Metabolic Equipment required = med balls (varying in weight i.e 3, 5, & 7kg) Objective = increase strength endurance + muscle tone, burn calories Target...

A very functional exercise which strengthens the back, shoulders, arms, core and legs ! Begin by selecting an appropriately sized medicine ball. we generally recommend around a 8-10 kg ball for men...

As more and more work, education and recreation involves computers, everyone needs to be aware of the hazard of RSI to the hands and arms, often resulting from the use of keyboards. This can be a...

Test your core muscles with this simple 3 minute challenge The challenge basically requires you to hold a prone plank for 180 secs with the following changes in position and without allowing your hips...

Ingredients 300g skinless, boneless salmon fillets 300g skinless, boneless, undyed smoked haddock fillets 125g raw, peeled king prawns olive oil salt + pepper 1kg potatoes, 1 carrot, 2 sticks of...

This exercise specifically strengthens the abdominals, chest and triceps Firstly select an appropriately sized medicine ball. we generally recommend around a 5 kg ball for men and a 2-3 kg ball for...

An explosive power exercise which strengthens the latissimus dorsi muscles and core Firstly select an appropriately sized medicine ball. we generally recommend around a 5 kg ball for men and a 2-3 kg...

Ingredients 400g Quinoah Olive oil 2 Lemons Sea salt and fresh ground pepper 2 Cloves of garlic 1 Fresh red chilli Bunch of basil 1 Teaspoon whole cumin seeds 1/2 tbsp Ground cinnamon Monkfish...

A very functional exercise which strengthens the legs, shoulders, arms, core and hips ! pretty much everything Begin by selecting an appropriately sized medicine ball. we generally recommend around a...

Strengthens the abdominals, specifically the internal and external obliques Begin by selecting an appropriately sized medicine ball. We generally recommend around a 4/5 kg ball for men and a 2/3 kg...

Strengthens the abdominals, specifically the internal and external obliques Begin by selecting an appropriately sized medicine ball or dumbells. We generally recommend around a 7/8 kg ball for men...

A power exercise which strengthens the pecs and triceps and core Begin by selecting an appropriately sized medicine ball. We generally recommend around a 4/5 kg ball for men and a 2/3 kg ball for...

Ingredients 1 Bag of small boiled Potatoes 400g Chicken breast 2 Onions Vegetables (to your liking) 2-3 Cloves of garlic Stock cube (chicken or vegetable) Salt and pepper Method Par boil Some...

Strengthens the core, specifically the internal and external obliques and the back Begin by selecting an appropriately sized medicine ball or dumbells. We generally recommend around a 5/6 kg ball for...

A leg strengthening exercise with a lot of core and shoulder involvement. Main muscles strengthened; quads, glutes, hamstrings, obliques and deltoids Begin by selecting an appropriately sized medicine...

Ingredients 2 Carrots 2 Sticks of celery 2 Medium onions 2 Cloves of garlic 800g Sweet potatoes 200g Chorizo sausage Small bunch of fresh parsley Olive oil 1 Heaped teaspoon of curry powder 2 Chicken...

Stengthens the legs and is very aerobic. Begin by selecting an appropriately sized medicine ball. we generally recommend a heavy 5-6kg ball for men and a 3-4 kg ball for women Start in a standing...

An abdominal strengthener which also creates explosiveness Begin by selecting an appropriately sized medicine ball. we generally recommend a 4-5kg ball for men and a 2-3 kg ball for women. Start in a...

A serious full body exercise which more specifically targets the core and the back muscles Choose appropriately sized kettlebells. 2 x 12-16kg for men and 2 x 4-8kg for women Assume the top position...

A great functional leg strengthener that encourages good spinal alignment Choose appropriately sized kettlebells. 2 x 12-16kg for men and 2 x 4-8kg for women The starting position involves standing...

Golfer’s Back! Playing golf is a challenge in itself, let alone with a bad back! Many golfers are, however, injuring themselves unnecessarily on the course. The cause of injury to the back are usually...

Ingredients 500g Lean steak mince 1 Large onion 2-3 Garlic cloves Chilli's (to your liking) 8 Mushrooms 1 Green pepper 400g Drained kidney beans 2x 400g Tinned tomatoes 2-3 tbsp Chilli powder 2...

A shoulder and tricep exercise that utilises power generated from the legs Choose appropriately sized kettlebells. 2 x 12-16kg for men and 2 x 4-8kg for women Start in a standing position with the...

Ingredients 1 Red Pepper, sliced into strips 1 Medium red onion, sliced into rings 2 organic chicken breasts, skinless and boned, sliced into strips 1 Teaspoon smoked paprika Pinch of ground cumin 2...

INGREDIENTS: Sea salt + freshly ground black pepper 200g Basmati rice 1 x 230g Sirloin or rump steak Thumb-sized piece of fresh root ginger 2 Cloves of garlic 1/2 Fresh red chiili 2 spring...

A difficult exercise which strengthens the legs Choose an appropriately sized kettlebell. men 12 or 16kg and women 4 or 8kg. hold the kettlebell close to your chest like a steering wheel. hold the...

A real hip power developing exercise specifically targeting the glutes, back and hamstrings Choose an appropriately sized kettlebell. 16-20kg for men and 8-12kg for women The starting position...

A full body exercise - works most muscle groups Lie on your back and use two hands to position a kettlebell to the lockout position of one arm (lets say the right arm). keep the arm locked out at all...

An Explosive exercise, creates more power from the back and leg muscles. Choose an appropriately sized kettlebell. Men 12 or 16kg and women 4 or 8kg. Place the kettlebell on the floor in front of...

An Explosive exercise for the lags and back, but also grip muscles and arms/shoulder stability. Choose an appropriately sized kettlebell. Men 8 or 12kg and women 2 or 4kg. Place the kettlebell on the...

An Exercise designed to target the back, shoulder ad bicep muscles. Choose appropriately sized kettlebells. Men 2 x 12 or 16kg and women 2 x 4 or 8kg. Place the kettlebells on the floor in front of...

Another Explosive lifting exercise aimed at total body power As usual choose an appropriately sized kettlebell. Men 12 or 16kg and women 4 or 8kg. Hold the kettlebell in front of you in a standing...

An Exercise which Strengthens core muscles as well as the arms and shoulders As usual choose an appropriately sized kettlebell. Men 12 or 16kg and women 4 or 8kg. Hold the kettlebell above your head...

Great exercise targeting the quads and glutes, for all clients planning skiing holidays. This exercise involves no equipment. it's a great exercise for skiers. begin by leaning against a wall...

An explosive exercise for the legs and core which develops power in the frontal plane Again this exercise requires no equipment. it basically involves jumping from side to side in a powerful manner....

An explosive power developing exercise for the legs Again, no need for any equipment here ! just strong legs ... Begin by crossing your arms in front of you and squat down low. From your deep squat,...

An explosive full body exercise which really gets the heart pounding. great for toning the glutes, core, arms and legs ! No equipment required for this one. the pics are taken from bodyrock.tv......

Another explosive power developing exercise for the legs Once again, no need for any equipment here. just bouncy legs ! Begin by doing a lunge, your back knee within 2 inches from the ground and your...

A basic power developing exercise for the lower legs All you need for this exercise is a step. the calves are very important jumping muscles and this exercise will help develop your ability to jump...

A basic power developing exercise for the lower legs This exercise is quite technical in that it needs to be done correctly to get the intended benefits but also to avoid injuring yourself. Always...

A postural exercise which strengthens the entire posterior chain including hams, glutes, lower back, mid & upper back and shoulders. This exercise requires a section of wall to put your feet...

A highly functional pushing exercise which strengthens the core, hips and upper body Set up a cable at shoulder height using an appropriate resistance (men 40-50lbs, women 30lbs). Grab the handle,...

A multidirectional functional lifting exercise which works the entire core. Grab a club-bell or a med ball of appropriate size (male = 12kg, female = 6-8 kg) and kneel on one knee as shown. Grip the...

A highly functional squat exercise which pretty much uses every muscle ! Choose a barbell of suitable weight. If this exercise is new to you then use a dowell rod or broom stick to begin with and...

A strongman exercise which has an obvious functional carry over to everyday life. For example it'll really help you when attempting to carry all your christmas shopping home from the shops ! This...

A pair of fitness instructors have bought the gym where they work and now plan to give the business a makeover. Duncan Edwards, 30, and Tony Douglass, 29, who were staff at Bodyguard in Jesmond,...

Get ready for SUMMER!! It’s been a busy few months at BodyGuards since Christmas and like the rest of us we hope that you are looking forward to summer. Our aim is to build on the already high...

Its all about the balance; family, partner, friends, work, play not to mention time on your own Go outside. Enjoy the sun (if any), get lots of fresh air (walk?) Movement is essential to maintain good...

The human body adapts and evolves as a direct result of its external and internal environments Vary your diet, eat fresh seasonal vegetables, eat fish, red meat, white meat, mix up the colours, eat...

Approximately 75% of people are dehydrated Try to drink 2 litres of water a day Dehydration causes stress and stress causes further dehydration Remember that STRESS = CATABOLICS = Cortisol + body...

The healthiest diet is the ‘No-diet Diet’ Everyone has their own biochemical individuality and therefore one diet isn’t going to work for everyone Try metabolic typing for more accurate macronutrient...

Train the whole body with 3 dimensional, functional movement At least 3 x 20mins of cardiovascular exercise (H.R.= 65-85%max) per week Be efficient with your exercise time Try to choose exercise which...

Breakfast is still by far the most important meal of the day A bad breakfast or no breakfast can lead to snacking, caffeine or sugar cravings. Worse still it can cause the body to look for nutrients...

We should be most active in the morning. Winding down as the day goes on and relaxing in the evening Be aware of your circadian rhythm. When the sun goes down our bodies begin to activate the...

Be aware of excessive physical stress (eg, overtraining) and excessive mental stress (eg, anxiety, work, relationships) Never undervalue positivity and laughter Also be aware of other types of...

Organic food is grown without the use of toxic pesticides, herbicides, fungicides or chemical fertilisers Organic foods are better for your health, and they’re produced in ways that support a healthy...

Only fill your cupboards and refrigerator with quality foods Try to eat at least 5 fresh seasonal vegetables a day Look for Organic options Look for food that has been locally grown/farmed, it has...

Happy New Year!! Firstly, all of us here at BodyGuards would like to wish you a happy New Year! Our aim is to build on the already high reputation of the service that we offer to our clients here at...

It's been a busy few months at BodyGuards since we have taken over and your patience and encouragement through these early months has been much appreciated. Our aim is to us our experience,...

Dear Client, As you may or may not know, Bodyguards has recently undergone a bit of a change. On Wednesday 7th March, Duncan Edwards and Tony Douglass officially took over from Steve Denby as joint...