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)

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.

Want to meet our Team of instructors?
09/10/2025

Want to meet our Team of instructors?

This is it!We’re down to just 4 membership spots remaining because our classes are at capacity.Once these are gone, new ...
22/09/2025

This is it!

We’re down to just 4 membership spots remaining because our classes are at capacity.
Once these are gone, new spots only open when existing members leave - and that doesn’t happen often. Tomorrow evening at 8pm, this offer ends and these might be the last available spots for months.

DM us now to receive the offer or comment ‘Direction’ below and we’ll sort you out!

Once it’s closed… it’s closed!

22/09/2025

Colin always thought his back pain was just the norm… something he had to live with.

The Spinal Health Check gave him a starting point — and he got clear direction in each move, in each class, at every level from our instructors.

We don’t just play the music and cue with words. We know your starting point, we know your struggles, and we know what needs to improve for you to improve your health.

👉 Comment “direction” below or DM us to claim the special offer on the last 4 Pilates memberships.

17/09/2025

Getting older and starting to feel it too?

Are you going to the gym but feel like you’re just wasting time?

Maybe you know your routine — but are you sure it’s what you really need?

If you’re not looking better, feeling better, or easing those little niggles…

Ask yourself: what’s the point?

Because doing the same thing over and over without a plan is like going in circles. Round and round, but never really moving forward.

That’s exactly where Anne was.
She bounced from gym to gym, guessing her way through machines, worried about getting injured. Hours at a desk — and long drives on top of that — left her stiff, sore, and stuck.

But once she found her real starting point here, everything shifted. With proper instruction and guidance, her strength, movement, and confidence skyrocketed.

That’s what happens when you stop guessing — and start moving in the right direction.

👉 Only 6 spots left before memberships close on September 23rd.

Comment “direction” to see if this could be your starting point too.

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.