What are the opening hours?

Monday 7am - 12pm 5pm - 8pm Tuesday 9am - 12pm 5pm - 8pm Wednesday 7am - 12pm 5pm - 8pm Thursday 9am - 12pm 5pm - 8pm Friday 7am - 12pm 5pm - 7pm Saturday 8am - 1pm

Healthwise Clonmel

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Healthwise Clonmel

Exercise and Lifestyle Management specializing in exercise and nutrition for over 40's and medical e

If you have suffered a cardiac arrest or undergone a cardiac procedure, Heartwise is a service that makes the transition from hospital rehabilitation to everyday living as easy as possible. Through physical exercise and lifestyle management programmes, which focus on nutrition, stress management, relaxation and more, the dedicated and experienced team of Heartwise's qualified instructors have your health at heart! Two of the risk factors for Coronary Heart Disease are being overweight and inactivity. At Heartwise we prescribe exercise and lifestyle management to lose weight and improve your fitness levels which leads to a better quality of life. We also offer over 60's programmes where participants perform gentle exercise to improve their health and fitness levels.

28/10/2025

Know Your Red Flags

Stop and seek medical help for chest pain, unusual breathlessness, dizziness, or palpitations.

How to apply (this week):

• Frequency: 2–3 sessions or daily 5–10 minute practices
• Method: start easy, progress range before intensity
• Use RPE 3–5/10 (light–moderate) unless advised otherwise

Safety notes:

• Stop if chest pain, dizziness, unusual breathlessness, or palpitations
• Exhale on effort; avoid breath‑holding
• Use wall/chair support for confidence

Coach’s cues:

• Smooth, pain‑free range > forcing depth
• Tall posture, ribs down; slow tempo (3s out / 3s back)
• Pair movements with relaxed nasal breathing

Track your progress:

• Stairs or walking tolerance, daily tasks feel easier
• Sleep quality and energy after sessions
• Celebrate non‑scale wins weekly

— Dj O’Dwyer, Healthwise | dj@healthwiseclonmel.ie

26/10/2025

Flaxseeds

Plant omega‑3 (ALA) and fibre support heart and gut health. Great ground into meals.

Key benefits:
• Supports heart and metabolic health
• Provides fibre and/or protein for satiety
• Easy to add to everyday meals

Recipe: Sprinkle 1 tbsp ground flax on porridge or blend into smoothies.

Save this for your next shop and try the recipe this week. Got questions about nutrition for heart health or weight loss? Message us—happy to help!

— Dj O’Dwyer, Healthwise | dj@healthwiseclonmel.ie

25/10/2025

Why Quick Fixes Fail

Crash diets cut calories too harshly, leading to muscle loss, slower metabolism, and rebound weight gain. Real results come from consistency, not extremes.

How to apply this today:
- Make one simple change.
- Commit for the next 7 days.
- If you want support, we’ll guide you.

At Healthwise, our Livewell program helps adults 40–60 lose weight, build strength, and boost energy—without fads. Two to three coached sessions per week, plus simple nutrition habits that actually stick.

— Dj O’Dwyer, Healthwise | Healthwise, Clonmel, Co. Tipperary | dj@healthwiseclonmel.ie

24/10/2025

Probiotic Foods First

Why it matters:
A diverse gut microbiome supports digestion, immunity, and possibly mood.

How to use:
• Add one fermented food daily: plain yogurt, kefir, sauerkraut, kimchi.
• Feed microbes with fibre: fruit, veg, beans, oats.

Safety:
• If immunocompromised or with GI conditions, check with your clinician first.

— Dj O’Dwyer, Healthwise | dj@healthwiseclonmel.ie

21/10/2025

Mobility Before Intensity

What & why:

Move joints first, then add effort. Mobility reduces stiffness and improves form.

How to apply (this week):

• Frequency: 2–3 sessions or daily 5–10 minute practices
• Method: start easy, progress range before intensity
• Use RPE 3–5/10 (light–moderate) unless advised otherwise

Safety notes:

• Stop if chest pain, dizziness, unusual breathlessness, or palpitations
• Exhale on effort; avoid breath‑holding
• Use wall/chair support for confidence

Coach’s cues:

• Smooth, pain‑free range > forcing depth
• Tall posture, ribs down; slow tempo (3s out / 3s back)
• Pair movements with relaxed nasal breathing

Track your progress:

• Stairs or walking tolerance, daily tasks feel easier
• Sleep quality and energy after sessions
• Celebrate non‑scale wins weekly

— Dj O’Dwyer, Healthwise | dj@healthwiseclonmel.ie

20/10/2025

90/90 Hip Flow

Why it matters:
Restore hip internal/external rotation for pain‑free squats and walking.

Try this today (3–5 minutes):
• Warm up gently with 30–60s of marching or easy walking
• Perform 1–2 pain‑free sets of 6–10 slow reps or 30–45s holds
• Breathe slowly through the nose; no pinching or sharp pain

Coach’s tip:
• Mobility first, then strength—better positions, better results
• Little and often beats long, rare sessions
• Use support (chair/wall) to keep it safe and confident

— Dj O’Dwyer, Healthwise | dj@healthwiseclonmel.ie

19/10/2025

Broccoli

Cruciferous veg with fibre, vitamin C, and sulforaphane compounds linked to cellular protection.

Key benefits:
• Supports heart and metabolic health
• Provides fibre and/or protein for satiety
• Easy to add to everyday meals

Recipe: Roasted broccoli—toss florets with olive oil, salt, pepper; roast 18–20 min at 200°C.

Save this for your next shop and try the recipe this week. Got questions about nutrition for heart health or weight loss? Message us—happy to help!

— Dj O’Dwyer, Healthwise | dj@healthwiseclonmel.ie

18/10/2025

The Sleep–Weight Connection

Poor sleep disrupts hormones, increases cravings, and slows fat loss. Prioritise 7–8 hours to support recovery, energy, and healthier food decisions.

How to apply this today:
- Make one simple change.
- Commit for the next 7 days.
- If you want support, we’ll guide you.

At Healthwise, our Livewell program helps adults 40–60 lose weight, build strength, and boost energy—without fads. Two to three coached sessions per week, plus simple nutrition habits that actually stick.

Ready to get started?

— Dj O’Dwyer, Healthwise | Healthwise, Clonmel, Co. Tipperary | dj@healthwiseclonmel.ie

17/10/2025

Vitamin D Check & Plan

Why it matters:
Vitamin D supports bone, muscle, and immune function. Levels vary—testing prevents guesswork and overdosing.

How to use:
• Request a 25(OH)D blood test via your GP.
• Supplement only to the level recommended for you; retest after 3–4 months.
• Pair with daily daylight exposure when possible.

Safety:
• Fat‑soluble vitamin—avoid high dosing without testing or GP guidance.

— Dj O’Dwyer, Healthwise | dj@healthwiseclonmel.ie

16/10/2025

💓 New Heartwise Over 60’s Class – Clonmel 💓

If you’re 60+ and want to move with more strength, confidence, and energy — this is for you.

Our Heartwise small-group sessions are designed for:
✅ Beginners and those returning after a health or cardiac event
✅ Anyone with limited mobility looking to improve daily function
✅ People who want safe, effective coaching tailored to their needs

We progress gradually, coach closely, and support you every step of the way.

💪 Build strength & stamina
🧘‍♂️ Improve balance & mobility
💙 Boost confidence & energy for daily life

Morning and afternoon classes available – limited spots per group to ensure personal attention.

📍 Healthwise, Unit 12e Ard Gaoithe Business Park, Clonmel
📞 086 242 2388
📧 dj@healthwiseclonmel.ie

👉 Message us now to learn more and secure your place.

— Dj O’Dwyer, Healthwise

14/10/2025

Balance Training Prevents Falls

What & why:

Simple drills cut fall risk and build stability for real-life movement.

How to apply (this week):

• Frequency: 2–3 sessions or daily 5–10 minute practices
• Method: start easy, progress range before intensity
• Use RPE 3–5/10 (light–moderate) unless advised otherwise

Safety notes:

• Stop if chest pain, dizziness, unusual breathlessness, or palpitations
• Exhale on effort; avoid breath‑holding
• Use wall/chair support for confidence

Coach’s cues:

• Smooth, pain‑free range > forcing depth
• Tall posture, ribs down; slow tempo (3s out / 3s back)
• Pair movements with relaxed nasal breathing

Track your progress:

• Stairs or walking tolerance, daily tasks feel easier
• Sleep quality and energy after sessions
• Celebrate non‑scale wins weekly

— Dj O’Dwyer, Healthwise | dj@healthwiseclonmel.ie

13/10/2025

Thoracic Spine Twists

Why it matters:
Mobilise mid‑back for better breathing and overhead movement.

Try this today (3–5 minutes):
• Warm up gently with 30–60s of marching or easy walking
• Perform 1–2 pain‑free sets of 6–10 slow reps or 30–45s holds
• Breathe slowly through the nose; no pinching or sharp pain

Coach’s tip:
• Mobility first, then strength—better positions, better results
• Little and often beats long, rare sessions
• Use support (chair/wall) to keep it safe and confident

— Dj O’Dwyer, Healthwise | dj@healthwiseclonmel.ie

Address

Ard Gaoithe Business Park Cashel Road
Clonmel

Opening Hours

Monday	7am - 12pm
	5pm - 8pm
Tuesday	9am - 12pm
	5pm - 8pm
Wednesday	7am - 12pm
	5pm - 8pm
Thursday	9am - 12pm
	5pm - 8pm
Friday	7am - 12pm
	5pm - 7pm
Saturday	8am - 1pm

Telephone

+353862422388

Website

http://www.heartwise.ie/

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