OneHEALTH

OneHEALTH OneHEALTH - YourHEALTH
Centre of excellence for all your healthcare needs. Physiotherapy, Reformer P

Physiotherapy,Massage & sport Injuries Clinic based in Tullamore,

Mission:

We strive to help patients resolve chronic pain and bring a new progressive approach to recovery in the midland areas. Our hands on approach gets to the source of pain effectively and give our clients the tools to maintain their pain free lifestyle for the future. Postural Restoration institute (PRI) | Anatomy In Motion (AIM)

Neurokinetic Therapy (NKT™) | Dynamic Neuromuscular Stabilisation (DNS)

Functional Integrated Needling (FIT) | Dry Needling |

Instrument Assisted Soft Tissue Massage (IASTM)

02/12/2025

🎄✨ December Prop-a-Day Challenge! ✨🎄
We’re bringing the Christmas spirit into every class this month with a different prop each day!
Expect to see the Pilates ball, magic circle, weighted pole, hand weights, and weighted ball making their merry appearances.
Show up, have fun, and finish the year feeling your strongest ✨

A friendly reminder our membership is full right now (Thanks to our lovely members!)
Join the waitlist to save your spot.

01/12/2025

✨December vibes = ON✨
The OneHEALTH is full of giddiness, HIGH energy and excitement!

🎄Members Christmas Party
📆 Thursday 18th of December
📍 Old Warehouse
RSVP on Glofox!

And the question on all members mind….
❤️🖤 Are you RED or BLACK?
(If you know… you know😉)

Let the festive fun begin!

28/11/2025

🔥 10-Minute Hamstring Series on the Pilates Stability Chair 🔥

✨ Think about scooping your hips and shortening the space between the front of your ribs and your hip bones. This keeps the work in your hamstrings, not in your lower back.

Using 1 red spring on the highest hook, but you can lower it down as a lighter option depending on hamstring strength.

✨ Series Breakdown
1️⃣ Hamstring Curls (10–12 reps)
Lying flat on your mat with heels on the pedal.
Bend your knees to pull the pedal toward the ground, then control it back up.
Keep constant tension—don’t let the pedal hit the floor or float all the way up.

2️⃣ Hamstring Bridge + Curl Combo (10 reps)
Press the pedal down, keep heel pressure, lift hips a fist-width off the mat, lower hips, then let pedal rise with control.

3️⃣ Pedal-Down Bridges (10 reps)
Press the pedal fully down and keep it there.
Bridge up with a hamstring scoop, not a low-back arch.

4️⃣ Single-Leg Variations (10 each side)
Pedal stays down.
Bring one leg to tabletop or reach it to the ceiling.
Hold or add single-leg bridges to challenge each side individually.

5️⃣ Balls-of-Feet Holds (8 each side)
Shift to the balls of the feet.
Lift hips without pushing the chair away or letting your pedal lower down!
Alternate legs in tabletop/ceiling.

6️⃣ Hamstring Isometric Hold (30 sec each side)
Let the pedal hover just above the ground.
Bring one leg to tabletop and don’t let that pedal move.

21/11/2025

Building upper-body strength and spinal extension today with a long-box flow on one blue spring — no spring changes needed, which keeps the sequence smooth and easy to move from one exercise to the next. ✨

Starting seated in a straddle on the long box, palms in the short loops, I move through:
• Serve the Tray to warm up the shoulders and upper back
• Serve → Hug the Tree Combo to challenge shoulder control
• Swimmers (both directions)
• Shoulder Press + Tricep Finish to build overhead strength

8–10 reps per move 💪🏼

Then flipping onto my tummy for the extension work:
• Scrape the Floors to engage the lats and prep the back body (also great between sets to keep the arms moving!)
• Full Pulling Straps / Breaststroke Variation — pulling the straps back as I lift my chest, ribs, and gaze, letting the feet float behind me. This strengthens the entire posterior chain and trains controlled spinal extension. Each rep includes a 2–3 second hold to build endurance and improve back mobility. On the final rep, I hold for 5 seconds to reinforce that long, strong spine line.

6–8 reps 💪🏼

Between sets, I keep the arms working with triceps in prone, keeping elbows high and reaching the straps long behind me before heading into another round of extension.

14/11/2025

✨ 10-Min Chair Lunge Sequence ✨
My favorite mid-class burner 🔥
I slot this right into the middle of my Level 2 class — it fires up the legs, challenges balance, and builds control + stability 🙌

Setup:
🔸 2 red springs (lowest hook)
🔸 1 green spring (highest hook)
→ Two heavy low + one light high
Same springs we used for footwork — no spring changes needed ✔️

🦵 Warm-Up: Mid-Range Leg Presses
Stand tall with your right foot on the pedal.
Keep the pedal in the mid-range — don’t let it hit the ground, and don’t let it come all the way up.
Constant resistance = control.
✨ Level 2 balance challenge: hands on hips.
➡️ 10–12 reps each side

🔥 Single-Leg Calf Raises
Pedal pressed all the way down.
Rise tall onto your toes, then slowly lower your heel for 4–5 seconds.
➡️ 10 each side
Finish with alternating heel drops to stretch the backs of the legs.

🪜 Chair Lunges
Keep one foot on the pedal, then step the other foot up onto the chair.
Stand tall. Push through your heel to rise, and lower with control.
Don’t let the pedal hit the ground — stay tall through your posture.
➡️ 10 each side

⛸️ Lunge + Skater Combo
Lunge down and hold.
Shift your weight onto the top foot, and add 2 skaters with the back leg (pedal leg).
Return to standing with control.
Repeat the pattern for 8-10 reps
Finish strong with 10 skaters in a low lunge on each side 🔥

13/11/2025

✨ 10-Min Chair Warm-Up Routine ✨
My go-to chair warm-up🔥
I love using this instead of traditional footwork on the carriage to start the class — it wakes up the legs, glutes, and deep stabilizers while setting the tone for control and alignment 🙌

Setup:
🔸 2 red springs (lowest hook)
🔸 1 green spring (highest hook)
→ Two heavy lows + one light high

🪑 Begin seated on your chair.

💭 Hand placement:
✨ Fundamentals & Level 1: Hold arms around the outsides of the handles so the poles sit inside your elbows — this helps you stay lifted and supported.
✨ Level 2: Cross your hands to opposite shoulders — no handles, to challenge posture and balance.

Then, set your foot position — heels, arches, or balls of the feet, about a fist-width apart. Start moving through your pedal range, keeping sit bones heavy on the chair. Don’t let the pedal hit the ground or bounce all the way up — keep constant resistance. Control down, control up 💪
➡️ 12 reps

Next up, sumo variation — heels to the corners, toes turned out, knees driving wide as the pedal lifts. Inner thighs on 🔥

Back to center for single-leg work — extend one leg long, toes pointed, thigh engaged. Move through 10–12 reps each side, keeping the lifted leg strong and steady.

Then, stand in front of your chair, arm’s-length from the handles. Right foot to the pedal, working through the mid-range.
💡 Balance challenge: fingertips only, one hand off, or no hands (hands on hips).
Switch sides.

Now, both feet on the pedal — rise up on your tippy toes for calf raises:
✨ 4–5 sec lower
✨ Lift heels high onto tip-toes
10–12 reps

💭 Calf raise options:
✨ Fundamentals & Level 1: Keep both feet on.
✨ Level 2: Try single-leg calf raises, switching sides for 10–12 each.

Finish with alternating heel drops to stretch the backs of the legs.

04/11/2025

✨November’s challenge is here! ✨
This month we will work on perfecting the Arabesque!
🔊Sound on - Emma’s guiding you step-by-step:
Level 2 ➡️ Level 1 ➡️ Fundamental.

No matter your level, this challenge will help you feel longer & stronger!

Looking forward to seeing you in class. 🫶

31/10/2025

👻Happy Halloween from all of us at OneHEALTH! 🎃
What fun we had moving, laughing and getting spooky strong together! 👻

Special shout out to the photographers today who insisted they capture us dressed in our finest! florrie 👻

18/10/2025

Up KK

17/10/2025

✨Meet Aoife✨
Hi everyone, I’m Aoife, one of your new Reformer Pilates Instructors at ONE Health!
Alongside being an instructor, I work in the tech world as a Project Manager, which means Pilates is my way of keeping everything in balance.

I landed into Tommy’s clinic for the first time, after approximately 2.5 years of recurrent injuries. I was on crutches more than off them. It’s very hard to be consistent with exercise when you’re constantly injured and in pain. I found that Pilates not only improved my recovery but also kept me strong, more aligned and more in-tune with my body. Becoming an instructor felt like the most natural next step, and I can’t wait to share that passion with you in the studio.

Outside of the studio, you’ll usually catch me on the hockey pitch with Tullamore Hockey Club as Senior Captain, singing my heart out in choir, relaxing in a sauna, or adventuring in the mountains.

Every class is a chance to feel stronger and better in your body! See you soon 💪🏼

15/10/2025

✨Meet Emma ✨
Hi everyone,
I’m Emma, your head Reformer Pilates instructor.
Having recently qualified in physiotherapy, I have a real passion for movement, injury prevention and helping people feel their best through movement.
When I am not on the studio you will find me on the GAA pitch, playing camogie for the great Kilcormac/Killoughey.
Staying active is a huge part of my life, and I love bringing that energy into my classes.
I also have a new dog and I love spending time and talking about him too. 🐾

Stayed tuned to hear about our other instructors.

Address

Unit 12B, Axis Business Park
Tullamore
12345

Opening Hours

Monday 8am - 12pm
Tuesday 10am - 8pm
Wednesday 9am - 8pm
Thursday 9am - 8pm
Friday 7am - 4pm

Telephone

+353858491137

Website

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OneHEALH - YourHEALTH

OneHEALTH is a brand new centre of excellence for all your healthcare needs. We offer Physiotherapy with a team Chartered Physiotherapists, Reformer Pilates Studio, Yoga Studio and a nutrition clinic. Previously known as TC Physiotherapy and OnePILATES, we are the same people doing the same thing. But now we offer a client centred approach to reaching your goals.