By Kirsten Rose, Physiotherapist & Health Coach.

This was the theme for Mental Health Awareness Week this year. It reminds us of the importance of social support and connection with others in order to foster not only our mental wellbeing, but our wellbeing as a whole. As a species, humans are wired for connection but in this modern age, despite the hyperconnectivity that technology allows, many people  still feel lonely and isolated. 

I was at a conference recently and one of the speakers presented on the theme that physical activity is like social glue. He talked about how we feel about exercise being more important than what we think about it (and hence the reason why just because we know it’s good for us doesn’t always translate into doing it!). We need to feel positively connected to that exercise to give us a compelling reason to do it. There is also mounting research that shows that people coming together to be active ramps up the benefits to their wellbeing, far exceeding the benefits of the exercise itself, and hence giving us that compelling reason to do it! For those of you who know me from the clinic, you’ll understand when I say I was just fizzing about this topic. 

On a personal level this resonates so deeply with me. Team sports have been a huge part of my life since I was a kid. As an adult, Crossfit has truly been my social glue for the past decade. Being a part of that community has helped me ride through many a storm - moving back to Auckland after many years away, helping me to maintain both my physical and mental health through the wild ride of becoming a parent, those ridiculous covid years, and all the other curveballs that life regularly throws at our way. Yes I love it as a form of exercise, but it’s the people that make it extra special and have helped me to stay consistent over all this time. I’d also say that over the years I’ve recognised it’s importance for my mental health and fitness, not just for the physical or aesthetic gains. 

Amongst the team here at AP, it’s a common theme. Whether it’s running, triathlons, multisport, pilates, yoga,  tramping, dancing, team sports…we all value the social connection and headspace that our chosen form of exercise gives us. It’s why we can relate to our clients when pain, illness or injury gets in the way of taking part in these activities. Because it’s not just exercise buzz that we miss is it? 

What we miss is something that’s called “collective effervescence” - the energy that comes from being in a group with a shared purpose. The feeling that you get from the supportive scaffolding that those people provide, so even on a bad day, you know you can turn up and 99% of the time leave feeling so much better! 

So what do you do when you can’t be part of your chosen community for a while? 

Especially if you notice that you’re starting to feel the negative mental effects of less regular exercise and social connection then we need to be proactive…

Firstly let’s talk about that word “can’t” cos as humans we’re pretty good at black and white thinking. I know I’m not alone with the “if I can’t do it in the way that I want then I won’t do it at all” story. Yep I see you nodding as you read this. Is there another version of that story that might actually be more true? Perhaps a reframe like this might be more helpful… “I could go and I’ll be slower/need to ask for help/have to modify a few things but I could still be there”.

If you really can’t do it then there’s two things we need to consider:

Firstly, you’re allowed to feel like that sucks, make some room for those emotions. Being unwell and/or injured often isn’t fun. It can be frustrating, stressful and for sure it can rob you of some of the joys of life for a while. You don’t need to pretend like that’s not happening. However, ruminating and getting stuck in those negative thought loops isn’t helpful so onto the next consideration…

What are the opportunities that this injury/illness might be providing you? Not in a toxic positivity way, but in a realistic and optimistic way, as there is often room for growth in times of adversity. 

Maybe if your injury is only in one part of your body, you can focus your training elsewhere to tidy up that technique or strength difference you’ve been meaning to address for ages. Maybe there’s now time available to learn something new - for many of us exercise is our best tool to manage stress, but could this be a chance to learn more about what breathwork, mindfulness or a creative pursuit could do for your stress as well? 

Here at AP, we‘re passionate about ensuring that our clients can be supported along their whole recovery journey. We can be your community when you need us. 

That might look like starting with one of our physiotherapists and progressing to one of our physio-led group classes to get you back on track, then working with our Health Collective team of pilates instructors, personal trainers and massage therapists to keep you well. And there’s the option of Health Coaching anywhere along that journey to support you with making those mindset shifts so your new routines and habits are both successful and sustainable. 

I’d like to leave you with this wonderful quote from Vivek Murthy, the US Surgeon General…

“We succeed and thrive best when we work together and support each other. 

When we struggle alone, that’s when the struggle can seem impossible” 

So don’t go it alone. Reach out and let us help you. We’re experts in making better lives possible. 

If you would like to learn more click on our Health Coaching page or book a complimentary call with Kirsten HERE.

INGREDIENTS:

• ¼ cup finely chopped nuts, I used walnuts + pecans
• ¼ cup flaked unsweetened coconut, roughly chopped
• 2 tablespoons flax seed meal
• 2 tablespoons coconut flour
• 1 tablespoon chia seeds
• ½ teaspoon cinnamon
• ½ teaspoon vanilla bean powder or vanilla extract if you’re not on Whole30
• ⅛ teaspoon kosher salt
• 1 cup non-dairy milk of choice
• 1–2 tablespoons date paste, to taste (you can also use maple syrup or honey if you’re not on Whole30)

To serve

• Fresh berries
• Berry chia jam
• Cashew butter or other nut butter of choice

INSTRUCTIONS:

1. In a small bowl, mix together the chopped nuts, flaked unsweetened coconut, flax seed meal, coconut flour, chia seeds, cinnamon, vanilla bean powder, and salt.
2. Heat the non-dairy milk until steaming, and then pour over the dry ingredients and stir until completely combined – it will thicken as your stir. Add sweetener to taste.
3. Add toppings as desired, and enjoy!

This recipe was taken from Rachel Conners.

How is personalised prenatal support an investment to my birth experience (and long term health)?

“As long as I am healthy and my baby is healthy”

I have heard almost every mother say this when we discuss their expectations for birth and usually my response is; “Define healthy. What does healthy mean for you? Mentally, emotionally, spiritually and physically?" 

So often we underestimate that if a birth goes physically well then all else will be well, however, how a mother and her newborn are treated and supported will hugely determine the impact it has on a mother’s overall birth experience, wellbeing and recovery. 

Birth is likely to be the biggest, most significant event of your life and it is also likely to be one that will continue to influence you in many ways, for the rest of your life. 

Though we place our trust in external resources and the expertise of medical professionals, our boundaries, expectations of safety and feeling well will be assumed differently by everyone who is involved in our pregnancy, birth and postpartum journey. We can be so quick to assume that our care provider knows or understands what we may want or need and this is where the risk of experiencing trauma, depression, confusion and disappointment increases.

No one can guarantee us a perfect birth and we cannot have the chance of having the birth we want if we do not do not accept the responsibility to find out what that birth looks and feels like for us. 

We need to be able to recognise our own needs before we can voice them to others.

Top reasons to invest in prenatal care:

• To have a safe space to explore what you are feeling through each trimester and to receive validation of your experience as you embody the paradox journey of pregnancy.
• To receive personalised resources and education to help navigate unique decisions that will determine the outcome of your experience.
• To talk through emotions, wants, needs and to get clear on what is important to you. Having this clarity can help decision making during birth feel much less overwhelming and ensures your team are understanding of your expectations and boundaries. 
• Help you to make informed decisions around your prenatal/postpartum care and birth options.
• Receive referrals and information on supportive therapies to ensure optimal health during your pregnancy and preparing you for the safe arrival of your baby.
• Education to normalise birth as a biological process and a healthy, normal state of our reproductive cycle through basic understanding of how pregnancy and birth unfold, so you can develop the confidence in your body and its capabilities of birth.
• To help you feel confident to ask the questions that are right for you around routine medical procedures and requests in individualised care.

How we invest in our pregnancy through prenatal support will ultimately be revealed during birth and our postpartum recovery. Hold yourself accountable to gain clarity of your needs, learn about birth, build confidence in your decisions and speak to the importance of what matters to you.

Birth is not outside of us, it comes from within us.

To invest in your prenatal health and to feel foundationally supported in preparing for your birth, book a session with our Maternal Health Consultant, Vanessa Werner

Though the most recognised part of our C-section birth is the incision scar, a lot of us can be surprised to see the development of what is called the C-section shelf.

What is a C-section Shelf?

A C-section shelf is the section of the lower abdomen that ‘hangs’ over the scar where the incision was made and its appearance can look different for each of us. It may be raised, puffy scar tissue, skin puckering, excess skin overlap or low hanging belly. A C-section shelf may also appear more exaggerated if you develop diastasis recti. 

How does a C-section shelf develop?
When a C-section incision is stitched back together, the skin becomes more taught than before, leading it to look like a piece of string being held against the tummy. This means the skin above, which has been stretched from pregnancy will appear to hang over your scar line.

Not merely cosmetic - scar adhesions that contribute to the development of a C-section shelf can result in physical feelings of discomfort, including numbness, pain, tingling, and itchiness. When these sensations occur in the deeper tissue layers, the surrounding muscles and organs can be affected, causing functional problems including:

• ‍Back pain
• Bladder frequency and urgency
• Pain during intercourse
• A tight feeling around the incision area / lower abdomen

How can I heal my C-section shelf?
With proper guidance and patience you can prevent and relieve new and even decades-old scar adhesions associated with your C-section shelf. These long term remedies should help to reduce the appearance of your C-section shelf:

Scar Massage
Scar adhesions usually develop in the area underneath and around your C-section incision where one layer of tissue may be stuck to another layer when it should usually glide freely.
Scar mobilisation is to massage the scar tissue which increases blood flow to the area and helps to gradually break up adhesions and free the surrounding tissues. The idea is to loosen the scar from the tissue, so it doesn’t get “stuck” to the layers below. Helping to break up adhesions will improve the function of your core/abdomen and appearance of your c-section shelf.

You can perform a c-section scar massage yourself and/or a pelvic floor physical therapist can help. Begin with small circular massages (using a moisturiser or oil for your skin) to promote blood flow, support the healing process, and reduce discomfort.

Remember to wait until your incision is completely healed, (usually after 6 weeks postpartum) and you feel ready to begin developing a healing relationship with your scar.

Skin Care
A consistent skin routine can help to visibly reduce the appearance of the incision scarring, stretch marks, and the laxity of your skin. 

• Scar creams and oils: These can be specifically formulated to reduce the visibility of scars.
• MyScar Silicone Strips: MyScar offers premium caesarean silicone strips that can improve your scar’s healing and appearance, providing you with the best recovery and aesthetic result. Made with advanced premium silicone technology, they can improve the colour, size, texture, and overall appearance. MyScar is recommended by obstetricians, plastic surgeons and well-known pelvic health physios throughout New Zealand. Visit: https://www.myscar.co.nz/ and use code “csectionshelf” for 15% off all Myscar products.

Can exercise help to improve my C-section Shelf?
A therapeutic exercise routine may help with excess fat and help to heal your postpartum core and pelvic floor, however no form of exercise will completely ‘fix’ your postpartum skin. Improve a C-section shelf and heal diastasis recti by focusing on deep core training while factoring in total body workouts to build strength and stamina.

Is it too late to start ‘treat’ my C-Section Shelf?
A lot of preventative healing happens in the first six months postpartum, but it is never too late to begin personal rehabilitation.

Healing from a c-section takes patience and the acceptance of your birth story and the way you feel about yourself can have a huge effect on the relationship you have with your body and your self-esteem. If you are preparing for or recovering from a C-Section birth, our Maternal Health Consultant, Vanessa Werner can help to address any emotional challenges and provide you with personalised information and support. 

Book a session with Vanessa Werner. 

Birth & Post Partum Doula.

INGREDIENTS

• 1 large head of cauliflower, broken into small florets, stems chopped
• Up to 4 tablespoons melted coconut oil or olive oil, divided
• 1 medium yellow onion, diced
• 2 to 3 tablespoons Thai red curry paste* (depending on preferred spice level, I love spicy so I’d use 3!)
• ½ teaspoon lemon zest
• ½ cup white wine (like Sauvignon Blanc or Pinot Grigio)**
• 1 ½ cups vegetable broth or stock
• 1 can (14 ounces) light coconut milk
• ½ teaspoon sugar
• 1 to 3 teaspoons rice vinegar
• Salt and freshly ground black pepper
• ¼ cup chopped green onions or chives
• 1 tablespoon chopped fresh basil
• Thinly sliced jalapeño, Serrano or birds-eye peppers (optional, not shown)

INSTRUCTIONS

1. Preheat oven to 400 degrees Fahrenheit. Toss the cauliflower with enough coconut oil to lightly coat it (up to 3 tablespoons). Spread the cauliflower in a single layer on a large baking sheet and roast until the tips of the cauliflower are golden brown, about 25 to 30 minutes.
2. In a Dutch oven or large, heavy-bottomed pot over medium heat, warm 1 tablespoon of the coconut oil until shimmering. Add the onion and a dash of salt and cook, stirring occasionally, until the onion is turning translucent, about 3 minutes. Add the curry paste and lemon zest and stir to incorporate. Raise the heat to medium-high, add the wine, and cook, stirring frequently, until most of the wine has evaporated.
3. Add all of the roasted cauliflower stems and half of the florets to the pot. Add the vegetable broth, coconut milk and sugar. Bring the mixture to a gentle simmer, stirring occasionally. Continue simmering for 5 to 10 more minutes to meld the flavors, reducing heat as necessary to maintain a gentle simmer. Remove the pot from the heat.
4. Let the soup cool for a few minutes, then carefully use an immersion blender to blend until smooth. (Or transfer the soup in small batches to a blender, blending until each batch is smooth. Don’t ever fill your blender past the maximum fill line, and beware of the steam escaping from the lid.)
5. Stir in 1 teaspoon vinegar and salt and pepper, to taste. If the soup needs more acidity, stir in 1 to 2 additional teaspoons of vinegar, to taste. Ladle the soup into 4 bowls. Top each with ¼ of the cauliflower florets, a sprinkle of basil and chives and hot peppers (if using).

Author: Cookie and Kate and Adapted from The Southern Vegetarian Cookbook.

HEALTH TIP FROM HEALTH COACH, KIRSTEN ROSE

As we head further into winter many of us find ourselves drawn to starchy comfort food. However, eating fewer carbohydrates can be a helpful way to regulate blood glucose levels and support metabolic health. Eating too many on a regular basis can lead to frequent blood sugar spikes and falls. This pattern can make your odds of developing metabolic syndrome  and its related conditions (including insulin resistance, diabetes, and heart disease) more likely over time.

Carbs are present in some form in many foods such as fruits, vegetables, dairy and grain based products to name a few. They can also be a rich source of vitamins and minerals in our diet, so for most people we don't want to eliminate them completely. What we mostly want to avoid is refined carbs, like sugar and wheat flours. Pairing carbs with essential nutrients like protein, fibre, and healthy fats, will help create a more balanced blood sugar response.

What happens in pregnancy, labour and birth all impact how a woman becomes a mother and cares for her babies. These are the years that are formative, creating ripples that can affect generations of family to come.

I’ve come to realise that women aren’t able to entirely "recover” from each chapter of motherhood. Instead, we only continue to build upon the many tiers of our journey.

Pregnancy, on into Birth, on into Postpartum. Each tier morphing and merging into the next.

Healing is a cyclical experience, as is the impact of trauma and what happens to us during the transformative trimesters of pregnancy, birth and postpartum (the changes of our bodies, the shifts in our identity), will ultimately shape HOW we mother and WHO we are as mothers.

We are transformed permanently, psychologically and physically.

There is a shift of our root perspective and a restructuring of our internal consciousness so that we are never going to be able to see life as we saw it before. We may outgrow friendships, reassess priorities and start to grieve the deep knowing that we are leaving behind a way of life that we so independently worked hard to create.

Once our babies are born, we view postpartum as the opportunity to heal, but there is no going back to who we were before birth, or even before pregnancy. Yes, who we were lives within us, stored in our nervous system and memories, even surfacing with emotional and behavioural patterns, but we cannot turn back the clock. 

What can we do to bring a sense of closure to each chapter of your motherhood journey? (Pregnancy, birth and postpartum

• Take responsibility for your own healing.
• Deepen your involvement of understanding what is happening to your body as it grows and births your children (and why).
• Prioritising nourishing self-care through your childbearing time keeps you connected to your body and baby, stimulating your awareness, instinct and intuition. (It also engages your sense of self-responsibility, a desirable if not essential asset in the realm of birth and parenting).
• Work to develop an ongoing, confident relationship with yourself so as you can support your ongoing wellbeing.

By always playing a proactive part in our journey we can work to understand and to feel into the stages and layers of change, not only in our body but also the shifts in our thought patterns and experienced emotions.

To feel prepared for your birth and supported during your postpartum recovery, Vanessa is available at Auckland Physiotherapy for appointments on Fridays and Saturdays. 

'Click here' to book.

Having worked within high performance sport in the UK, the pressures on young, promising athletes to reach their full potential is immense.  That pressure comes from a variety of different sources, parents, peers, coaches, performance staff and the player themselves.  That pressure is a double edged sword.  On one hand it helps to drive the athlete to raise the bar in terms of improvements in performance, but on the other it may hinder development and lead to extra physical as well as emotional stress, especially where injury is concerned.

Nowadays, young athletes are training more often each week, for longer durations and often with additional strength and conditioning demands. Couple that cocktail with the fact that these same players may be playing for school and local clubs and you can see a very hectic training schedule.  

A typical week may look like 3 training sessions a week for Club, alongside 1-2 training sessions a week for school, leading up to 2 games on the weekend. The strength and conditioning sessions would be a minimum of 1 x week. That week doesn’t even take into account that these young athletes are still studying at school with additional academic, social and emotional demands. Physical and psychological load is very high.

Often when that load is not managed correctly, it is when the risk of injury is generally higher. If you would like advice on load management or ensuring your body (or your child's) has the strength, flexibility and endurance to cope with that load, talk to David.

Injury prevention tip:

• Listen to your own body; Your body knows when it needs a break, a short rest period or just an extra recovery day/s.  It will often subtly warn you with feelings of tightness, pain or fatigue.  If it’s more sore the following day from a training session, and you have another training session that morning/evening, talk to your coach to modify the session or take an active recovery day.  If it means modifying or missing 1-2 sessions, to keep you available for the remainder of the season, it’s a no brainer. 
• If your child is training, allow them to talk to you about how their feeling and empower them to take rests when they need to.

For more advice, book a session with David Bahadoor HERE

Facing a cancer diagnosis is a life-altering experience that brings with it a multitude of physical and emotional challenges. As medical advancements continue to improve cancer treatment outcomes, the significance of integrating Physiotherapy rehabilitation into the care plan of cancer patients has gained substantial recognition and research backing. 

Ideally it would be part of everyone’s cancer journey, so we’re delighted to be able to restart our cancer rehabilitation service here at Auckland Physiotherapy. Kirsten will now be providing PINC and STEEL certified cancer rehabilitation in 1-1 sessions and group classes. 

In this blog post, we'll delve into the essential reasons why exercise and Physiotherapy have been shown to be incredibly beneficial for individuals navigating their cancer journey. 

Inclusive Programs for All Stages:

The PINC and STEEL programs have emerged as beacons of hope for people with cancer, embracing individuals from the initial diagnosis to those 25+ years post-diagnosis. This inclusivity underscores the understanding that exercise and rehabilitation are essential not only for recovery but also for enhancing long-term quality of life. It’s never too early or too late to start.

Embarking on cancer treatment is daunting, but early intervention through Physiotherapy can provide a sense of preparedness and understanding. Starting rehabilitation prior to surgery or other treatment can equip you with tools to counteract and manage potential challenges, ultimately facilitating a faster recovery process. 

Remaining physically active during cancer treatment is paramount. Physiotherapy helps to reduce pain, increase energy levels, minimise side effects, prevent complications, and alleviate stress and anxiety. It counteracts the adverse effects of inactivity, enabling you to maintain your strength and resilience throughout treatment.

Post-surgery and treatment can bring various physical hurdles. Physiotherapists specialise in identifying these challenges and designing interventions that address specific issues like pain, strength reduction, body image concerns, and fatigue. By reintroducing movement and exercise, secondary health conditions can be prevented, and the likelihood of cancer recurrence reduced.

Individually Tailored Treatment:

Cancer rehabilitation extends beyond medical treatment by acknowledging the importance of holistic well-being. With a focus on empowering you to regain control of your life, Physiotherapists create bespoke exercise regimens that cater to your specific needs and limitations. This personalised approach ensures that rehabilitation aligns with your unique condition, treatment trajectory, and goals. Some of the benefits of engaging in rehabilitation include:

• Restoring Strength, Flexibility, and Confidence:
  • Cancer and its treatments can sap physical strength, flexibility and fitness, leaving you feeling disconnected from your own body. Physiotherapy interventions work wonders in helping you regain lost physical capacity and as a result, a renewed sense of confidence in your body often follows.

• Boosting Energy Levels and Combatting Fatigue
  • Fatigue is a prevalent symptom faced by many cancer patients, making even simple daily activities challenging. Whilst you may initially feel that you don’t have enough energy for additional exercise, research shows that engaging in targeted exercises under the guidance of a qualified therapist can increase energy levels. This enables you to better manage your daily routines and maintain a semblance of normalcy during treatment and beyond.

• Alleviating Pain and Muscular Tension
  • Cancer-related pain and muscular tension can be debilitating. Physiotherapists employ a range of techniques and exercises to alleviate pain and release muscular tension. These interventions not only improve your physical comfort but also contribute to a more positive outlook on your recovery journey.

• Empowering Self-Care and Long-Term Recovery:
  • Physiotherapy sessions impart patients with invaluable knowledge about exercises that can enhance their recovery and prevent long-term complications. By becoming  an active participant  in your rehabilitation, you are empowered to take control of your well-being beyond the clinic. 

In summary, the role of Physiotherapy rehabilitation as part of a cancer journey is nothing short of transformative. We can offer hope, strength and a roadmap to recovery. With each session we can support you to take a step closer to reclaiming your life from the clutches of cancer. It really is making better lives possible. 

If you’d like to find out more about our cancer rehabilitation service click here or you can book a complimentary call with Kirsten to discuss your needs.

We have been approved funding for a group cancer rehabilitation class. We're looking for 5 women to join our first group. The classes start on Tuesday 17th October at 12.30 for one hour and will run once per week for 6 weeks. Cost for the classes is covered by the PINC & STEEL Foundation. 

To be eligible for the group: 

• Have had any cancer diagnosis anytime in the last 25 yrs 
• If your diagnosis was recent you must have completed your cancer treatment 
• Want to improve your physical health - strength, mobility and fitness
• Be able to commit to the full 6 weeks of classes
• Be able to attend a 1-1 session with Kirsten prior to starting the group (funding is not guaranteed for this appointment but could be available)

If you think this class could be for you please book a complimentary call with Kirsten to discuss your situation.

The recovery shorts/ leggings help to speed up your post-pregnancy recovery and:

• Regain your pre-baby body shape
• Recovery from C-section or perineal trauma
• Abdominal Muscle Separation (Diastasis Rectus Abdominus Muscle DRAM)
• Increase stability and mobility

If that doesn't convince you, here are seven compelling reasons why you should consider choosing SRC Recovery Compression garments:

1. SRC Recovery Compression garments are meticulously designed with a focus on women's specific needs. Developed in collaboration with an obstetrician, these garments undergo extensive research and development to cater to post-delivery recovery requirements. The patented design incorporates Anatomical Support Panels (ASP) strategically placed within the garment to provide precise compression, targeting conditions such as perineal wounds, stitches, C-section recovery, and abdominal muscle separation.
2. These anatomically tailored support panels ensure consistent compression during physical activity. Achieving this is made possible through True Cross Compression, where each fabric layer is cut on different planes, ensuring compression effectiveness during any movement.
3. SRC fabrics are distinctively designed and manufactured to address postnatal conditions, enhancing postpartum mobility and pelvic muscle function. These fabrics are exclusively produced for SRC and undergo rigorous testing, ensuring outstanding quality, maximum support, comfort, and moisture-wicking properties.
4. SRC fabrics are rigorously tested for durability. After subjecting both SRC fabric and a leading competitor's fabric to 100 wash cycles, the compression properties of the SRC fabric remained intact, whereas the competitor's fabric experienced significant shrinkage and reduced stretch resistance after only 50 washes. SRC fabric maintained its high level of compression even after 100 wash cycles.
5. SRC Recovery Compression garments offer gentle medical-grade compression, preventing muscle deactivation and enabling 24-hour wearability. This means you can comfortably wear them day and night, benefiting from continuous support and pain relief. Unlike shapewear with medium to high compression, SRC garments promote muscle activation.
6. These garments are exceptionally convenient and comfortable, as they do not incorporate adjustable buttons, Velcro, zips, or clips that require constant adjustments during wear. SRC Recovery garments are available in three lengths: Knee (offered in 9 sizes), Mini (available in 7 sizes), and Leggings (available in 7 sizes).
7. The SRC Recovery range is designed not only to address common post-delivery conditions during the initial 10-12 week recovery period but also to serve as a versatile garment that can be used for exercise and aesthetic purposes under fitted clothing for years to come.

For the best fit and performance, it is recommended to have someone else take your measurements, as proper sizing is crucial for the garment's effectiveness. You can find a helpful video and size chart on our website. If you need further assistance or advice, please do not hesitate to contact our reception at 093664880 or reach out via [email protected].