Football, Physio, sport, Physiotherapy, Fitness

Will Jonathan Walters be fit for Saturday ? by Ronan Fallon

Well is he going to be fit to continue?

Last night’s match in Paris saw the boys in green put in a great performance on the European stage. It’s fair to say that we could have easily taken all three points. Unfortunately, this result did have an impact on Jonathan Walters.

It is well known that he has been struggling with an Achilles tendon problem for the last few weeks. The Achilles tendon is the common tendon from the calf muscles into the heel bone.
It is a notoriously tricky problem for anyone from an international footballer to a mid-week 5-a-side social footballer or tag rugby player. As such, it was not a good sign that Jonathan Walters reported last night that he was struggling with this issue from the very first minute!

Achilles tendon
As you can see from the image, pretty much all activity on the football pitch requires load to go from the calf muscle and through your Achilles tendon. This allows the athlete to propel forward to run & jump.

 

MANAGEMENT

Chartered Physiotherapy Dublin 6

Decisions Decisions…..

There is no doubt that the Irish medical team are using all of the resources at their disposal in an effort to get Jonathan fit for Saturday. This is a very quick turnaround for an injured achilles such as this one.
I suspect that they will be using a battery of treatments including anti-inflammatories, Icing, Soft tissue for the calf muscles and most importantly rest.
The crucial component in this management strategy is controlling loading. Thai is the weight that he takes through that inflamed tendon. He should be on crutches for 48 hours. This would allow the Achilles to recover without the stress of his bodyweight on every step.

Medical Team

This is a tricky conundrum for the medical team today. How long can they afford to rest Jonathan from team training in preparation for the Belgium match? Martin O’Neill and his team will have  already discussed this and may have even made a decision on ruling him out.
It’s very difficult to see how Jonathan Walters will be fit for Saturday. An MRI scan will show the true extent of the damage. As a result all we can work off are the soundbites from Management and player alike.

In conclusion, we’re all hoping for a speedy recovery and that his removal from the game early might just give him a chance for the big game on Saturday.

COYBIG !

Ronan

Prenatal yoga, midwife, Dublin 6

Benefits of Prenatal Yoga – by Cathy O’Grady

PRENATAL YOGA

 

Pregnancy Yoga girl, Dublin 6

Having a baby is probably one of the most wonderful, yet anxiety-provoking events that can happen in one’s life. Prenatal yoga is a wonderful way to prepare for this event by helping you to remain active & fit throughout your pregnancy, whilst preparing you for the birth of your baby & the early days beyond.

 

BENEFITS OF DOING PRENATAL YOGA?

CREATE SPACE:

Prenatal yoga encourages you to create space in both body and mind in preparation for the birth of your baby. Movements in our prenatal classes are gentle. They are designed to release tension & tightness, increase circulation and build strength & stamina. We move to increase flexibility, whilst easing your body towards opening and releasing, in preparation for the birth of your baby.

 

Create mind space during pregnancy,

 

IMPROVE POSTURE:

We focus on exercises to target specific areas in the body that are going through great changes. Chest opening exercises to accommodate growing breasts. Shoulder & pelvic stabilisation to encourage good posture, accommodating an ever expanding bump. We also focus on postures that are useful in the latter weeks of pregnancy, to ease your baby into an optimal birthing position & postures for use from early labour to delivery.

LEARN TO LISTEN AND TRUST YOUR BODY:

During pregnancy your body goes through +/- 40 weeks of changes. Prenatal yoga encourages you to listen to your body & to trust your body. This enables you to adopt a gentle, easy practice on the days when you are lacking energy & a more energetic practice on the days you feel like more.

Prenatal yoga, Dublin6

 

LEARN BREATHING & RELAXATION TECHNIQUES:

During pregnancy it is common to experience interrupted sleep and restlessness (mother nature preparing you for your new-born??). We teach our Mommas-to-be breathing & relaxation techniques to soothe both body & mind, encouraging deep rest.

FEEL CONFIDENT ABOUT LABOUR & BIRTH:

Having spent many years working in a busy labour ward, it was always easy to spot the “yoga mommas”. They always seemed more calm and in control. Personal Health’s Prenatal yoga classes will equip you on your journey, from early labour, delivery and to those early weeks of motherhood. All of our classes finish with a deep relaxation. This allows you the time and space to completely relax, release and let go.

newborn, yoga, labour, childbirth, relaxing pregnancy

 

Contact us on 

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.personalhealth.ie

 

16/17 Rathgar Road

Dublin 6

Balanced approach to your Personal Health

Redress the Balance……By Susan Duffy Counselling Psychotherapist

As a counselling psychotherapist I meet a lot of people who are struggling with the balancing act of life; workload, children, ageing parents, relationship and friends are among the many responsibilities we try to juggle daily. All of this juggling on a regular basis before even thinking about ourselves, our diet, fitness and general health.

Media and social media can appear full of ‘successful’ people. Supposedly  ‘just like us’ but with perfectly toned bodies, a stellar career and beautifully turned out children. They run marathons before breakfast and roll out a Nigella style roast for 20 close friends at lunch. If we compare ourselves it can be hard not to feel overwhelmed.

  • Are we coming up short….?
  • Or could these images be constructed with ‘perfection’ styling before we clap eyes on the finished product?
Dublin 6 mental health services

As resilient as a bubble or……

feeling tired and depressed

….A spent force?

 

Impacts on our Health

All of the above add to feelings of overwhelm, anxiety and just not being enough. When we are spinning plates and have such high expectations of ourselves, something’s got to give. Usually because we are busy with work and trying to live up to the perceived expectations of others, the first thing to give is our health and our self-care.

If we are tired, feeling depleted and ragged, it shows in our work and relationships. We can feel demotivated and under-appreciated in work. Anger and resentment can be directed towards loved ones taking us for granted. The basic concept of caring for ourselves in a healthy way underpins how well and whole-heartedly we can care for others, and do our jobs to the best of our abilities.

Surely the correlation between stressed, overworked individuals who strive for perfection and their incidence of back pain, is too high to be a coincidence?

Could it be possible that our tired unsupported bodies are screaming at us to look after them. Sometimes the physical pain we feel can be a symptom of something deeper emotionally. Ironically, lower backs (lumbar spinal) often seem to ‘go’ around stressful landmark life events, when we feel least ‘supported’.

Pausing to ask what your body feels like in this moment, could be the first step in your journey to appropriate self care.

  • What do you truly need right now? (as opposed to what you ‘should’ be doing).
Counselling for Health

What’s going on in there..

It could be deciding to talk to someone about the stressors in your life. What impacts on your relationships and general health?

It could mean taking a step towards a stronger healthier body through exercise, diet or relaxation.

Regardless of detail, pursuing something suitable, exclusively for you, can help positive change.

Come and ask Personal Health how we can help……it’s time to redress your Personal Health balance….

Thanks,

Susan

pain, chronic pain, exercise, physio, physiotherapy

Do you really understand your pain? by Dee Ryan, Chartered Physiotherapist

Pain is often misunderstood, and as a result can cause fear. This fear and confusion can drive our pain experience. This blog explores the true meaning of pain with you. It might facilitate a different approach to your pain management, and hopefully can improve your coping strategies.

Pain is the body’s alarm system. It is designed to be a helpful response to protect you. This alarm system is assisted by your vision, hearing, smell and taste. For example, at halloween you see a bonfire, hear the wood crackling, smell/taste the smoke and feel the warmth. These sensory cues are helping your brain decide how best to respond to a given situation.

FireBeachPain
A key point to understand about pain is that once the brain decides you’re in danger, you will feel pain with or without the presence of tissue damage.

YOUR BRAIN DRIVES YOUR PAIN

Pain can be straight forward. But like most things in life, it can also be a complex process requiring some patience. Pain from direct tissue damage is clearly understood – an ankle sprain for example, see our Rory McIlroy blog:

Here, for example, the ligaments are sprained and in an attempt to protect you (how loving!) your brain decides the ligaments are at risk and need healing. Subsequently pain is felt in order to allow ligament repair and remodelling.
Pain can also be reflective of behaviour, emotions, memories, belief systems and what the pain means to you. A nice analogy for this is to imagine the ingredients of emotion, stress, memory, belief and behaviour are mixed together and make up the batter to a special kind of cake called pain. This cake is cooked in a particular oven called the brain. How the cake of pain turns out is very much so dependent on the oven – what temperature it is cooked at, how long it is cooked for etc. So it is clear the brain directly influences the end product- the pain cake.

 

pain management Personal Health Dublin 6

Is your pain getting out of hand?

Regardless of analogies, there is a proven science to this…..

Our body house these incredible sensors which continuously send messages to the brain via electrical impulses (neural pathways). Some sensors report on temperature, some respond to mechanical change, others to chemical change. There is a certain type of wire called a nociceptor which delivers messages of danger to your brain. They respond to any form of stimulus which is considered a threat. Remember nociception is just the delivery postman of the message, not the message itself.
Not every message being delivered from the sensors reach the brain. At the level of the spinal cord there is a sorting process, and the number of messages being passed is under control. Similar to a bouncer manning a nightclub. The danger messages can sometimes be granted access and are delivered to the brain. Here the brain has to make a decision how best to react to all this information it has been given.

Dee Ryan Chartered Physiotherapist in Dublin 6 discusses the complexity of pain

Those shoes are quite nice mate…..

Next week

Next week I will discuss the various systems which the brain calls upon in its response to these issues. Similarly I will expand on the effects of pain over a prolonged period of time- known as ‘chronic pain’.
Be a friend and tag a friend who you feel will benefit from further understanding the processes involved in the pain experience!

And now my parting gift to you until next week….a superb video which explains pain in less than 5 minutes:
https://www.youtube.com/watch?v=RWMKucuejIs

 

Cycling, physio, physiotherapist, movement, fitness, health

Summer, Sunshine & Spandex by Tim Ahern, Chartered Physiotherapist

We cyclists call it Lycra and there is a lot of it about lately. Here on Rathgar road we see hundreds of commuters and leisure cyclists pass by our clinic on their way to and from work every morning. This is great to see. All sorts of people are cycling now on all sorts of machines. Some new, some old and many ill-fitting.

IMG_1189

New to Cycling?

For those of you who are new to cycling and training for that first triathlon, charity cycle or are just beginning in the sport, bike fit is important. The usual hotspots of discomfort for the beginner include the lower back and the back-side. This is a normal and temporary phenomenon. But often times pain and discomfort in these areas persists. Knee, neck and wrist pain are also common. Therefore having a bike that is comfortable and suitably set-up for your requirements is a must in order to minimise or indeed prevent such injuries. Appropriate bike set-up is key to enjoying injury free cycling and this becomes more pertinent as time in the saddle increases. Despite the myriad of different bike designs and new technologies available, a bicycle remains a bicycle.

IMG_1551

Rider and bike have 5 contact points, both hands, both feet and the one bottom! The bike is a symmetrical machine. Many of us are not. Parameters such as handlebar reach, handlebar type and angle, the degree of knee flexion in pedal stroke, shoe cleat position and saddle position are the main interfaces between the rider and the bike. That results in a huge number of possible position permutations. Many people are now measured and fitted for their bikes before they purchase them. This is very useful. As with clothes, not everyone can buy “off the peg”.

MLF cycling

 

Assessment

Personal Health offer an individualised assessment of the individual’s anatomy and injury history. We take into account the type, the intensity and the volume of cycling of each client. We don’t try to make radical changes to set-up or position, rather we look at making micro adjustments to the bike set-up. This may stave off injury and reduce discomfort based on our physical assessment of the body first, and then the bike.

Based on our findings, we will provide a relevant exercise programme for the body. This is a bespoke service and some clients require more focus on the physical and others require more attention on the bike set-up. Most often though, it is a combination of the two.

Tim Ahern is a Chartered Physiotherapist, an Exercise Physiologist, and a hugely passionate cyclist. He is an integral part of Personal Health, providing a valuable link between our clinical expertise and the practical aspects of exercise prescription. 

Pregnancy, Constipation, Diet, Physiotherapy

Constipation is a Common Problem During Pregnancy…

Constipation is a Common Problem During Pregnancy

 

mkblog7

This may be due to:

  • Your pregnancy producing an increase in the hormone progesterone, which relaxes smooth muscles throughout the body, including the digestive tract. This means that food passes through the intestines more slowly.
  • Your expanding uterus, takes up valuable space normally occupied by your bowel, which may also add to congestion.
  • Also the iron-containing prenatal vitamins you’re taking may also contribute – but stopping them is a bad idea, for you and your baby.

8 Tips To Try To Ease The Problem…

  1. Pelvic Floor Relaxation

mkblog6

  • Inadequate pelvic floor relaxation and release with bowel emptying is one of the major causes of constipation.
  • During bowel emptying the pelvic floor muscles provide a firm platform of support.
  • Regular pelvic floor exercises are essential to improve pelvic floor support. (See page on pelvic floor exercises)
  • Pelvic Floor relaxation is promoted by bulging the low abdomen forward with relaxed deep breathing.

 

2. Ideal Toilet Techniques:

 

mkblog5

 

  • When you first feel the urge to empty your bowels, do so at the earliest convenient time.
  • Allow sufficient time to empty you bowel, try not to rush.
  • Sometimes the simple action of taking 5-6 deep breaths can help relax the pelvic floor and facilitate bowel opening.
  • If you find that after 2 or 3 minutes of relaxed breathing and sitting on the toilet that your bowels do not open then get up and return to your daily activities and return to the toilet when you feel the next urge.
  • Sitting on the toilet for long periods without an urge can increase the likelihood of straining the pelvic floor.

 

3.    Ideal Position For Bowel Movement

mkblog4

  • Sit on the toilet seat, never hover above the seat.
  • Place a small stool under your feet to mimic a squat position.
  • If you are out and about and you have no stool lift your heel off the ground. The key is that you want your knees higher than your hips.
  • Lean forward at your hips with a straight back.
  • Place your elbows on your knees.
  • Make your waist wide and bulge your abdominals out as this opens up the pelvic floor.
  • Push down and back into your back passage.
  • Breath out or make a noise as you push out.
  • Don’t push too hard. (Scale of 1-10, push at 5-7).
  • This technique relaxes and opens the anal sphincter to allow the bowel movement to pass.
  • Lift and squeeze your pelvic floor muscles when finished.

 

  4.Exercise:

mkblog3

  • Regular exercise helps to stimulate bowel movements.
  • Low impact exercise such as pre/post natal Pilates, walking and cycling is ideal.
  • Be mindful of avoiding exercises with the potential to overload and strain the pelvic floor.

 

 5.Diet

If your stool is too hard, it will be very difficult to pass!

MKblog2

       Good stool consistency requires:

  • Adequate Fibre intake (30grams/day), don’t make the mistake of consuming too much fibre as this can overload the system.
  • Gradually introduce whole-grain foods.
  • Fresh fruits and vegetables (raw or lightly cooked preferably with skin left on), dried fruits.
  • Greens (broccoli, spinach, green beans, cabbage).
  • Small Regular meals: Big meals can overtax your digestive tract. Try eating six mini-meals a day rather than three large ones.

 

 6.Fluids 

MK BLog1

  • Eight full glasses of fluids (water, vegetable or fruit juice, broth etc.) each day.
  • Warm liquids such as, hot water and lemon

 

      7.Supplement

  • Ask your GP about adding high-powered fiber to your diet, such as wheat-bran or psyllium.

 

       8.Probiotic acidophilus

  • Found in yogurts that contain active cultures — stimulate the intestinal bacteria to break down food better, aiding the digestive tract in its efforts to keep things moving.

 

How can Personal Health Help Mums to be?

Exercise:

  • Medically Led Fitness 30 Min Classes-Modified by our Physiotherapists for pregnancy
  • Pre Natal Pilates & Yoga classes led by Chartered physiotherapists and Midwives: see here for schedules and prices:

https://personalhealth.ie/clinical-pathways/medically-led-fitness/

 

Dietary Choices:

 

Book an appointment with our Consultant Dietitian:

Caoimhe McDonald(MINDI)

 

 

Call us to find out more.

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.persoanlhealth.ie

The Very Real And Emotional Struggles Of Having A Fitbit (Or Does Your Fitbit Have You?)

The Very Real And Emotional Struggles Of Having A Fitbit (Or Does Your Fitbit Have You?)

My Fitbit journey began a month ago. I had plagued my husband with hints of getting me one and well, yes to my own disbelief, he actually must have listened, as one day he arrived home with one for me!

I was thrilled or so I thought but very quickly I began to realise, I didn’t own this Fitbit……..this Fitbit owns me! This is what happens when you let a Fitbit into your life:

You live for the sole purpose of getting to you daily Fitbit goals:

Waiting for that little buzz when you get to 10,000 steps and then pathetically self-high-five-ing is perhaps the least glamorous moment of your day.

fitbit steps nailed

 

You get angry if you don’t have it on when you walk:

If you walk without wearing your Fitbit, does it even count as walking? I know there is no logic to this. I do know that. But on days when you happen to forget your Fitbit, you wonder why you even bothered getting out of bed in the first place. If Fitbit isn’t counting them, are these steps even real? Is anything?

no fitbit don't move

 

Fitbit’s validation becomes more important than the opinions of human beings:

IT LIKES ME. IT REALLY LIKES ME. Oh, whoa, did I get fired? It’s cool, I got 11,000 steps today so I’m pretty much crushing it-whoop!

Fitbit-meme-not-crazy-just-Fitbitting

 

You’re constantly jumping up and down for seemingly no reason:

Anyone who has ever stood next to me in work or while waiting to cross the road or in the queue at Tesco’s have probably been only one step away from calling to get me committed.

5a2ba85b3a223e7c8354eff5b53f0632

 

You have jumping marathons before you go to bed:

Nothing is more unbearable than the idea of resting your head on a pillow when you’re at 9,000 steps. Time to wake up all the neighbours!!

bed fitbit

 

(If Im being brutally honest, I have had evenings where I’ve got me children to wear it for an hour or two before they go to bed to get me to my target while I put the feet up. I’m just being a good mother and encouraging them to be active-right??!)

 

 

Your worst enemy is yourself:

One day I reached 30,000 steps in one day & the my Fitbit sent a text to my phone telling me I was an “Overachiever”. I told everyone I met that day just how great I was! My husband & children couldn’t bare to be in the same room as me! An overachiever at last!! But then it dawned on me, that the only way I’d ever feel this good about myself again was by topping it, and there are only 24 hours in a day. Can we use all of them for stepping??-NO. Will we try anyway?? CATCH ME IF YOU CAN.

 

nailed fitbit

 

The American Heart Association uses the 10,000 steps metric as a guideline to follow for improving health and decreasing risk of heart disease, the number one killer of men and women in America.

How do I fit all that walking into my busy day?- Here’s a few tips:

  • get off the bus early and walk the rest of the way home or to work
  • walk to the station instead of taking the car or bus
  • take the stairs instead of the lift, or walk up escalators
  • walk the children to school, whatever the weather
  • get a dog- they really help get you out and about and reach those 10,00 steps

How Can Personal Health help you reach your 10,000 steps per day?

Attend one of our 30 minute Medically Led fitnesses classes-

Personal Health’s 30 min fitness classes are designed and implemented by our medically qualified team. Classes vary from session to session. This variety provides a greater all round level of fitness and flexibility and most importantly, it keeps classes interesting and fun. Suitable for all fitness levels.

To see schedule & Book visit our website now….www.personalhealth.ie

 

 

 

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.persoanlhealth.ie

Physio, Golf, Tennis, Physiotherapy, Fitness, Exercise

Tennis Elbow, Golfers Elbow or both – the dreaded Country club!!

Tennis Elbow, Golfers Elbow or both – the dreaded Country club!! 

country club

 

I’m regularly asked about both Golfers & Tennis elbow in the clinic. Generally they are a large portion of the non-contact elbow injuries that patients develop. Commonly, it’s a term that people have heard of but are not quite sure what it actually is! Golf or tennis may not be on your list of hobbies to be struck down!

A tennis elbow is an irritation of the tendon on the outside or lateral part of the elbow whilst a golfer’s elbow is an irritation of the tendon on the inside or medial part of the elbow.

If you are unlucky enough to develop both, you become a member of the “Country Club!”

 

Golfers-vs-Tennis-Elbow

 

Basically, the majority of the muscles in our forearms anchor to either the inside or outside of the elbow via a shared tendon. When we overload these tendons from things such as hitting 200 golf balls off a rubber mat or deciding to tackle painting the house in one swoop, we can cause a painful episode in these tendons.

It’s a very common problem. I always like to take people through the anatomy of the issue. Understanding is the key to settling this problem down. We are fortunate to have some state  of the art anatomy tools to facilitate this in the Personal Health clinic.

 

image_Blue_elbow-pain

 

Acute or Long-Standing Issue

The next question is whether it is an acute flare up or a long standing grumbling issue? This largely dictates the management and treatment. Conservative management with appropriate exercise, soft tissue work and de-loading of the tendon resolve this issue in the majority of cases. Surgery and injections are thankfully relatively rare.

 

 

 

Call us to find out more.

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.persoanlhealth.ie

Diet, Nutrition, weight, dietitian, dublin 6

Diet, Nutrition…. what is all the fuss about?

Diet, Nutrition…. what is all the fuss about?

what is nutrition

 

When giving presentations I often ask my audience “why do you think diet is so important?”.

Various responses are given; “to lose weight”, “prevent heart problems”,“ prevent diabetes” which are all true but they are long term effects of good nutrition. It is amazing to see how few people think about the short term effects of eating a healthy balanced diet.

We are living busy lives trying to juggle family life, work, friends, exercise to say nothing of diet. Few people have time to sit down and think about their diet and how it affects them.

balanced diet

 

Eating a balanced diet in addition to having regular meals throughout the day can:

  • Boost your energy levels
  • Prevent sugar cravings
  • Protect your digestive health
  • Stop that sluggish feeling after a heavy meal
  • Prevent low mood
  • Boost your immune system
  • Improve your concentration levels
  • Encourage self esteem

Reduce risk

In addition to the short term effects of good nutrition, in the long run a healthy diet can reduce your risk of developing:

  • Obesity
  • Diabetes
  • High cholesterol
  • High blood pressure
  • Cancer
  • Stroke
  • Osteoporosis
  • Anaemia
  • Diverticulitis
  • Irritable bowel syndrome

In fact, many illnesses can be as a result of our genes which we can do nothing about. However, we are in control of modifiable risk factors such as our diet and physical activity and can reduce the risk of various diseases.

How can Personal Health help you to achieve a healthy diet?

Finally, our Consultant Dietitian can assist you and help you to improve your diet by;

  • identifying your specific nutritional needs
  • providing dietary and lifestyle advice tailored to your needs
  • coupled with developing tailored resources such as recipes, meal plans, shopping lists to help you to achieve your goals too
  • providing encouragement and motivation in a supportive, non-judgemental environment.

Diet teamCall us to find out more.

Phone 01 496 4002                                                                      

Email: info@personalhealth.ie

Website: www.personalhealth.ie

Health, Physio, Physiotherapy, fitness, exercise

Invest In Your Health Now or Pay For Your Health Later….

Invest In Your Health Now or Pay For Your Health Later……..

Nobody can control the uncontrollable. Age only accumulates and the battle scars of a life in progress mount up, imposing imitations to ambulation and to motivation. We are often at the mercy of external pressures on our health, which can feel all-consuming and relentless; work, family, finance, etc.  It never ends…life is hard work!

But it is fun too! And we can make efforts to control the controllable which in turn makes everything else much more manageable.

We should start with ourselves as individuals. Health is something that we can and must cherish. We can and should take better care of ourselves. This starts with wanting to be as healthy as you can be and incorporating routine into your life.The benefits of feeling fit and healthy have positive effects on all facets of our lives. Mens sana in corpore sano  (a healthy mind in a healthy body) is not just a saying. It’s very true.

 

Healthy mind

 

 

What is stopping you? 

• Time – Time waits for no one. But there is plenty of it in the week to make a difference. At Personal Health we have a range of classes for the time pressed at times that work for you.

• Knowledge – No man is an island. Nobody knows everything but as a collective community of health professionals the Personal Health team is ready, willing and able to guide you and advise you on all aspects of your health.

• Confidence – You have our vote! We are a team of health professionals who espouse the lifestyle we promote. We are here to facilitate your needs and to guide and advise you on all aspects of your health.

• Cost – Your health is your wealth. Our Medically Led Fitness classes are great value and the perfect way to join our community.

 

 

change

 

 

There are always barriers to changing lifestyle habits. Change is hard and requires focus and support. The Personal Health team prides itself on looking after you. Everyone is different but we all want to be as fit and healthy as we can be.

We take your health personally!

Call us to find out more.

 

 

Phone: 01 496 4002

Email: info@personalhealth.ie

Website: www.personalhealth.ie