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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

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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.

03/11/2026

If you've just done your first session and two days later the stairs are a problem, that's normal. Nearly everyone gets it.

The ache shows up the day after, peaks around day two and is gone by day four. It's your muscles repairing after work they're not used to, and they come back a little stronger each time. After the first few weeks the same session barely leaves a mark.

What helps: a walk, a decent sleep, and turning up to the next session. Moving eases it faster than resting does.

It's worth knowing the difference between that ache and an injury. Normal ache is on both sides, dull, in the muscle, and eases once you warm up. Sharp pain during a session, swelling, bruising, pain in a joint, pain on one side only, or anything that isn't better after five days is different. Tell your coach and see a physio or your GP.

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📍 Healthwise, Clonmel | Educate. Motivate. Activate.

01/11/2026

Knees that click or pop are one of the most common things we get asked about.

Noise on its own is usually nothing. Clicks with no pain, stiffness first thing that eases once you move, a bit of an ache after a long walk. All normal.

Pain that comes with the noise, swelling, heat, giving way, locking, or pain that wakes you at night are different. Get those looked at by a physio or your GP, and don't train through them.

Here's the bit people don't expect. Research suggests building the muscle around the knee is one of the most useful things you can do for knee pain, including arthritis. The muscle takes the load so the joint doesn't.

Sit to stand from a chair, step-ups on the bottom stair, and the leg press with a coach, light to begin with. If it's worse the next day, back off and tell your coach.

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30/10/2026

Toast and tea, a sandwich at lunch, then a proper dinner. That's how most people over 40 eat, and it means nearly all the day's protein lands in one meal.

Your body can only use so much protein in one go. One big hit at dinner doesn't cover the whole day. You need some at every meal, and breakfast is where most people miss it.

Three breakfasts that do the job: eggs on toast, porridge made with milk and a big spoon of Greek yoghurt, or Greek yoghurt with fruit and nuts.

A rough guide is a palm-sized portion of protein at each meal. If you have kidney problems, check with your GP before changing how much protein you eat.

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29/10/2026

Tired no matter how much you sleep. Out of breath on the stairs. Paler than usual. It's easy to put all of that down to being busy.

Low iron is common in women in their 40s and 50s, often because periods get heavier in the years around menopause.

It goes the other way too. Ireland has one of the highest rates in the world of haemochromatosis, where the body stores too much iron. Taking iron you don't need can do harm.

So don't guess. Ask your GP for a blood test. It tells you which side you're on, and whether you need to do anything at all.

If it comes back low, food comes first. Red meat, lentils, beans, eggs and dark leafy greens. Have some vitamin C with the meal and keep tea and coffee an hour away from it. Supplements only if your GP says so.

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28/10/2026

"I was never sporty" is one of the most common things we hear from people thinking about starting.

Strength training isn't a sport. There's no speed, no coordination, no team and nobody keeping score. You learn a movement with a light weight, and it gets a little heavier over time.

The first session is nothing like PE. Your coach picks the weight, you go at your own pace, and a lot of the people in the room were never sporty either.

Book a consultation. You won't be asked to lift anything on the day.

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26/10/2026

When most people think of their core, they think of a six-pack and a lot of crunches.

Your core is actually all the muscle around your middle. Your stomach muscles at the front, the muscles at your sides and back that wrap round like a belt, your breathing muscle on top and your pelvic floor underneath. Think of it as a cylinder.

Its job is to hold you steady when you lift a box, carry the shopping or stand up from a chair.

So core training looks like carrying something heavy and walking tall, slow floor moves like dead bug and bird dog, and standing up from a chair without rocking. Crunches aren't bad. They just train one movement.

If you have back pain or pelvic floor problems, see a physio first. Pelvic floor problems are common after children and around menopause.

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23/10/2026

Creatine has a reputation as something for bodybuilders. It's actually one of the most studied supplements there is, and research interest in it for women in midlife is growing.

It's something your muscles use for short bursts of effort. You get small amounts from meat and fish.

Alongside strength training, research suggests it may support strength and muscle. The research in women over 40 is still early, so treat it as promising, not proven.

A few honest points. It only works with training, not instead of it. You might gain a little water weight at first, which is normal. And plain creatine monohydrate is the form most studied, so there's no need for anything fancier.

With supplements, quality beats dosage. The form matters more than the number on the tub.

If you're on medication, have kidney problems, or are pregnant or breastfeeding, check with your GP or pharmacist before starting anything new.

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22/10/2026

Research links walking speed with health as we get older. It's one of the simplest signs there is.

You don't need to time yourself or hit a number. Just aim for brisk some of the time. Brisk means you can still talk, but you couldn't sing.

An easy way in: walk brisk to the next lamppost, then back to normal, and repeat. Add a few more minutes of brisk each week.

Strong legs make all of this easier, which is why strength work matters as much as the walking.

Only go as fast as feels comfortable. If you get chest pain, dizziness or unusual breathlessness, stop and see your GP.

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21/10/2026

December is when routines fall apart. Parties, shopping, kids off school, and before you know it it's January and you're starting from scratch.

It doesn't have to be all or nothing. If two sessions a week won't happen in December, one will still keep the habit going.

Book it like an appointment and fit the rest around it. A short session beats skipping. And on the days off, walk. Twenty minutes after dinner, or doing the shopping on foot.

Keep it ticking over and you start January ahead, not from scratch.

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18/10/2026

Doing the same workout every week keeps you where you are. To get stronger, you need to do a little more over time.

The simplest way is more reps first, then more weight. Say you can lift 8kg for 8 reps. Build up to 12 over a few weeks. Once 12 looks good, go up to 10kg and drop back to 8 reps. Then build up again.

The jumps are small, a kilo or two at a time. Your coach writes down what you lifted, so next week can be a little more. And the weight only goes up when the last rep looks like the first.

That's the difference between a plan and a guess.

📍 Healthwise, Clonmel | Educate. Motivate. Activate.

Address

Unit 12e, Ard Gaoithe Business Park, Cashel Road
Clonmel
E91K8P6

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.healthwiseclonmel.ie/

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