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Merry Christmas from the Coast Team

At this time of year we can stretch ourselves so thinly, trying to see everyone and get everything done while indulging in a lot of overly rich foods and and alcohol. Then we wonder why we get ill. Our poor bodies can only cope with so much. So pace yourself. Give yourself enough sleep; drink plenty of water and find the time to pop in for a treatment with either Wayne or myself; you could even indulge in a massage!

Here are our opening hours over the Christmas holidays:

  • Wed    Dec 23rd – 10am – 7pm
  • Thurs Dec 24th – closed
  • Fri       Dec 25th – closed
  • Sat       Dec 26th – closed
  • Sun     Dec 27th – closed
  • Mon    Dec 28th – closed
  • Tues    Dec 29th – 10am – 7pm
  • Wed    Dec 30th – 10am – 7pm
  • Thurs Dec 31st – closed
  • Fri       Jan 1st – closed
  • Sat      Jan 2nd – closed

Then back to normal.

We would like to thank you for choosing us to help you with your health needs during 2015 and we look forward to helping you in the New Year with your further health goals.




All of us at Coast, wish you a very Merry Christmas and wonderful New Year.

Dec 25th closed

Dec 26th closed

Dec 27th closed

Dec 28th closed

Dec 29th open – 2 -7pm

Dec 30th open – 10am -7pm

Dec 31st open – 9am – 1pm.

Jan 1st closed

Jan 2nd open as usual.

We look forward to seeing you in 2015.

If I had known that buying a garden broom for Neil (our gardener), would make him so happy, I would have done it ages ago.

Neil, our guerrilla gardener

Neil, our guerrilla gardener

Neil has been caring for the clinic garden for the past couple of years and has transform it into this beautiful, colourful haven for bees, birds and humans alike and from which I personally get so much pleasure.

Neil has been very busy

Neil has been very busy

These just make me smile

These just make me smile

The view from my clinic room window. Lucky me!

The view from my clinic room window. Lucky me!





If you dabble in the garden and find that you then suffer from aches, pains or worse after; you may like to check out our blog on ‘Staying safe in the garden.’ You could also give us a call if the pain persists as I’m sure we could help you. We like making gardeners happy.


I just can’t believe how quickly the time passed. I am now starting to panic because there are still things I want to complete before my return to the clinic (which is just around the corner).

Firstly, I would like to thank all of you that have sent your warm regards and get well cards. It’s like Christmas every time I go to the clinic.


So – what have I been up to?

  • I have done a couple of weekend seminars (don’t usually have the energy for these by the end of the week). One was a neurology course which I really enjoyed as I had to think. The other was a course on ethical business building – got a few ideas. Met up with some old chiropractor friends and made a couple of new one. I never get to hang out with chiropractors so I actually really enjoyed it.
  • Amanda, massage therapist, and myself got together at my place to do some additional exercise video’s for the website. They are simple, short and sweet but also cover all areas the body from head to foot, literally. So now I need to re-vamp the exercise video area on the website so that they are easy to find for all of you.
  • Our email was hacked (sorry about that) which seemed to take days to recover but recover it I did – finally! If you have had contact with us in the recent past via email, I would change my password if I were you, just in case.
  • I have done some painting at home. Whoops!


It looks sort of yellow in the photo but it’s actually lime green (yes, I know that doesn’t make it any better). Just shows you how dangerous it is to have time off work.

  • I’ve caught up on lots of paper work – I hate paper work.
  • I have long nails. Haven’t had those since I started to train as a chiropractor. Quite a novelty.
  • I’ve socialised so much more than usual – nice!
  • Done a bit of retail therapy but had to put a stop to that ( I’m already too good at it).
  • Done a lot of other kind of therapy since I last wrote – I’ve been having Massage with Amanda and Jeanette, Acupuncture, Homeopathy and Chiropractic with Paula, who I know a lot of you have met as she is covering for me whilst I’m recovering.  As well as veggie juicing, using an exercise bike (a friend lent me one from her gym as I can’t ride mine at the moment, I’m a lucky girl), taking lots of supplements to speed the healing and doing a bit of meditation/visualisation.
  • Reading (yum).
  • Watching my (home) garden grow.


These are bigger than my hand! And they just keep going. Love them!

  • Been having lots of cuddles with PussyCat. Which seem to have been a mandatory part of the healing process, as far as PussyCat is concerned anyway.


All in all Folks, I’ve been enjoying myself.

See you soon.

(For those of you that would like to read the first blog – click here)

Written by Anne French

We, at Coast Clinic, wish you a Merry Christmas and a healthy New Year, filled with an abundance of love, happiness and prosperity.

Here are our opening hours over the Christmas period.

  • Saturday 24th – 9am – 1pm
  • Wednesday 28th – 10am – 7pm
  • Thursday 29th – 10am – 7pm
  • Friday 30th 10am – 7pm
  • Saturday 31st 9am – 1pm
  • Tuesday 3rd 10am – 7pm

Then we are back to normal.

Have a wonderful holiday and we are looking forward to seeing you all in the New Year.


Margaret Sinclair, Osteopath and myself, Anne French, Chiropractor, will be at the the Hove Town Hall Fair this weekend, September the 24th and 25th.

We will be giving FREE Spine Checks. This gives you the chance to talk with us regarding any aches and pains you may be concerned about. Great for those family members you’ve been worried about but you just can’t get them in to talk to anyone. Bring them to us this weekend and we will be able to give our opinion and advice.

Man with lower back pain

Also on Sunday I will giving a free talk on Back Pain.  This will include helpful tips on how to help yourself.

There will also be other therapies you can try, things to buy, you can even have your palm read if you want to. So come on down and have some fun with us this weekend at the Hove Town Hall Fair.

A few weeks ago I took a long weekend; my first break in ages. I needed some time and space away from my normal environment to make a new life plan, as I felt I had lost the plot a little as far as work / life balance was concerned. So I spent 4 days with a friend, at a beautiful spa resort in Sussex. It was perfect. I slept and I ate and I slept and I exercised and I slept and I read and I slept and I was massaged and I slept and I slept and I slept. I felt so good and it showed on my face.

I really didn’t realise I needed to sleep so much. I knew I was stressed, running a small business in this economic environment is difficult, plus there is always some crisis either just happened or about to happen, so sometimes my sleep patterns are disturbed as I toss and turn when my thoughts won’t stop. Now I realise, I was sleep deprived.

A recent study conducted at the Karolinska Institute in Stockholm investigated whether sleep deprived people were perceived as less healthy and less attractive than people that had had a full night’s sleep. They took 23 participants aged between 18-31 years and photographed them after a full 8 hour night’s sleep. They then deprived the participants of sleep and once again photographed them in the morning. These photographs were then presented to 65 untrained individuals, between the ages of 18-61, to rate the participants attractiveness and perceived health on a 1-10 scale.

Their findings revealed that those images showing the sleep deprived versions of the participants had overwhelmingly lower scores and that those versions of the participants were perceived as less healthy, less attractive and more tired compared with when they were well rested.

So beauty sleep is just that; a chance for your mind and body to rest and recover. And for those of you that didn’t see me in the first few days after my return to the clinic (and therefore can’t disagree with this statement) I looked REALLY good.

Now there are other studies on sleep deprivation that suggest that poor sleep effects heart health, cholesterol levels, hormone levels, the appearance of skin and hair, obesity, depression and diabetes.

Sleep, is obviously, one of the most important aspects of our health and well-being. The average adult needs 8 hours of sleep per night. However, studies show that most adults get a lot less than that, an average of 5 hours of sleep per night (that’s probably all you parents out there). Insomnia caused by stress causes more stress and can be a vicious cycle. So here are some tips for a good night’s sleep.

  • Regular exercise like walking will reduce stress hormones (but don’t exercise within two hours of your bedtime, it may keep you awake).

  • Don’t nap late in the afternoon.

  • Don’t drink caffeine drinks (coffee, tea, soft drinks) after 3pm.

  • Avoid large meals a couple of hours before you sleep. A light snack is fine.

  • Stop working on any task an hour before you retire to bed, so that you have time to calm your brain.

  • Don’t discuss emotional issues right before bedtime.

  • Don’t watch TV or work on the computer in your bedroom.

  • Make sure your bedroom room temperature is comfortable and well ventilated.

  • Keep noise and light to a minimum.

  • Learn a relaxation technique.


Here are some products that have been known to aid a good night’s sleep

  • Chamomile – tea and essential oil have been used for their calming effects and for insomnia relief. Do not use if pregnant as it may stimulate uterine contractions.

  • Valerian – has been found to not only decrease sleep onset time but also promotes a deeper sleep in small studies. This herb becomes more effective overtime, so taking it nightly works better than taking it only on the odd night.

  • 5HTP – is a precursor to serotonin, a neurotransmitter (you may have heard of because of the rampant use of antidepressants) which then goes on to make Melatonin that helps regulate the sleep-wake cycle (circadian cycles). This product can help whether the trouble is falling asleep or staying asleep. Melatonin is available over the counter in North American but unfortunately, you cannot buy it here, however, 5HTP is available in this country. Do not take this product if you are on antidepressants.

Get a good night’s sleep and chances are you will live a longer healthier life AND look good.

Written by Anne French


Association of onset of obesity with sleep duration and shift work among Japanese adults.

Itani O, Kaneita Y, Murata A, Yokoyama E, Ohida T.

Sleep Med. 2011 Apr;12(4):341-5. 

Obesity and metabolic syndrome: Association with chronodisruption, sleep deprivation, and melatonin suppression.

Reiter RJ, Tan DX, Korkmaz A, Ma S.

Ann Med. 2011 Jun 13.

 Beauty sleep: experimantal study on the perceived health and attractiveness of sleep deprived people.

Axelsson J, Sundelin T, Ingre M, Van Someren EJ, Olsson A, Lekander M.

BMJ. 2010 Dec 14;341:c6614. doi: 10.1136/bmj.c6614.

Our bodies are truly amazing.  They cope and adapt to the various stresses and demands we make on them every day and we hardly ever give them the respect and care they need and deserve until – one day they start to hurt or we can’t do something we used to be able to do. Then we feel let down and bewildered as to why? The truth is we need to care for ourselves more than we do and this is how we can care for our joints, those miraculous things that allow us to bend and twist in multiple forms.


There are 206 bones in the human body which makes for a lot of joints. The range of motion of these joints vary depending on the type of joint e.g. ball and socket joint of the hip or hinge joint of the elbow. These joints can be injured by direct trauma such as a fracture; subluxation; sprain; daily increased wear and tear of incorrect movement patterns (which most of us have) or incorrect dietary habits resulting in inflammation and lack of repair. What we are really talking about here is Osteoarthritis. Symptoms are typically joint pain, swelling and stiffness.

Treatment options :

Chiropractic or Osteopathy manipulations of the spine and peripheral joints can decrease joint tenderness and improve function.

Massage around the painful area will improve circulation and reduce pain and swelling.

ExerciseInitially, exercise may increase pain, however, gentle exercise has long-term benefits with positive effects on physical function, fitness and activity levels. Try Pilates, Yoga or swimming.

Dietary Modification Research has proven time and again that diet can affect the body’s ability to heal and repair itself so it is vital that we eat foods that are beneficial to our health and well-being. Nothing surprising here – surely. So what’s beneficial?  It’s the same diet that you always hear me talking about. Reduce protein, simple carbohydrates and saturated fats, alcohol and coffee from your diet and all processed foods. Ultimately – an organic vegetarian diet (produces an alkaline environment in the body) with a good source of omega 3 oils is the way to go. This diet is low in protein (protein produces an acidic environment = pain) but rich in nutrients needed for rebuilding and repair of joints.

The next question for me is – ‘Do we get enough of these nutrients in our diets these days?’ The answer sadly is ‘Probably not.’ The way that our food is now grown results in a product that is lacking in nutritional value (have you noticed food just doesn’t taste like it used to?). Even if we were living in an ideal world where all the crops were grown organically and therefore they were regularly rotated and full of nutrients because they were grown naturally in a richly nutritious soil. When it comes to a arthritic joint – we want to repair the joint surface and we will need more than the RDA (recommended daily allowance) which, for example, is the lowest amount you need to not get scurvy, not the amount you need the heal and repair your body. So supplements and vegetable juicing are the easiest way to pack those nutrients in.

If you would like to know which nutrients you need, you can always make an appointment with me at the clinic. Meanwhile, here are some supplements that are beneficial in either joint health and/or repair:

Omega 3 oils – everyone should be taking these as we are just not getting enough in our diets. Each individual cell in your body has a wall that sounds it. That wall needs to be highly permeable, allowing products to enter it as well as exit. Omega 3 oils increase cell permeability where as poor oils e.g hydrogenated fat, decrease the cells permeability by making the cell wall rigid. Omega 3 oils are essential and sadly lacking in our diets. Be sure to take a good source of this oil that has been filtered from heavy metal contamination if it is from a fish source.

Sources – fish, nuts and seeds, flax, green leafy vegetables.

Omega 6 oils – effective in part due to its conversion to Prostaglandin E1 – anti-inflammatory pathway (as is omega 3).

Source – borage oil, black currant seed oil, evening primrose oil.

Oleic Acid – olive oil. Research link

Glucosamine Sulphate and Chondroitin Sulphate – may both play a role in wound healing by providing the raw materials needed to manufacture molecules called glycosaminoglycans that are found in skin, tendons, ligaments and joints. They are also reported to reduce pain. Glucosamine sulphate has had a lot of research done on it (which is unusual for a nutrient as most research is conduct by pharmaceutical companies, and they can’t patent a nutrient)and most of it is really positive. E.g. research link

Antioxidants – Vitamin C/E – are important against oxidative, free radical damage and also for the creation of collagen which is found in bones, ligaments, blood vessels and tendons; also important in the creation of neurotransmitters (serotonin, nor-adrenaline and dopamine) which control our moods, mental clarity and pain levels. Eat a rainbow of colours in your diet and you’ll be getting some but will you be getting enough?

Sources – peppers (red, orange, yellow, green), carrots, tomatoes, red cabbage, blueberries etc.

Vitamin D – boy – there is so much research being done on this vitamin at the moment and a deficiency in this vitamin is being linked to so many conditions including poor joint health. There is no way we get enough of it in the UK (hardly any sunlight) so take a supplement.

Bromelain – is a protein-digesting enzyme derived from pineapple. Some 200 medical journal articles attest to its effectiveness in treating inflammatory conditions by blocking inflammatory chemicals and digesting excess fibrin, a chemical contributing to osteoarthritis.



These beautiful botanical miracles are truly amazing (which is why pharmaceutical companies are very effectively limiting their use in Europe). Get them while you can.

Curcumin – is a herbal extract from turmeric and is as effective as cortisone for anti-inflammatory needs but without the cortisone side-effects.

Ginger – anti-inflammatory and pain reliever.

Devil Claw – anti-inflammatory and pain reliever.

Boswelia – it shrinks inflamed tissue, builds cartilage, increases blood supply and helps to repair blood vessels. I love this herb.


Topical Treatment Options

These are also herbs but made into and highly absorbable gel that can be applied to the skin to reduce pain and swelling. We carry both of these at the clinic.

Horse Chestnut – contains a compound called aescin that acts as an anti-inflammatory. It can be applied to an affected area every couple of hours to reduce swelling.

Arnica – great at reducing pain and inflammation.


I know what you’re thinking – ‘Too much effort. Why not just pop a pill?’

Short-term use of NSAIDs (such as Ibuprofen) can be helpful when used for inflammation that results from traumatic injuries (sprains/strains etc). However, long-term use of these medications can cause a host of unwanted side-effects. The way they work is to block the prostaglandin inflammatory AND anti-inflammatory pathways. Another point that I feel is highly relevant, is that NSAIDs do not actually correct the cause of the pain. In fact they cause intestinal permeability, which leads to more inflammation. A person taking NSAIDs medication is seven times more likely to be hospitalised for gastrointestinal adverse effects which the FDA estimates leads to 200,000 cases of gastric bleeding annually resulting in 10,000 – 20,000 deaths each year.

Why take something that is non-beneficial and possibly detrimental to your health (life expectancy) when there are safe and effective natural options.

Make the effort. You’re worth it!

Written by Anne French

Low lunge 1

Regular running without sufficient stretching will cause muscular tightness leading to imbalances in body.  The body will then find ways of compensating to address these imbalances, leaving the runner prone to injury.  Incorporating a few yoga postures into your routine will increase your flexibility and strength, helping to safeguard against injuries.  In addition, a regular yoga practice allows one to become more attuned to the body and any warning signals it sends.

Try these few yoga postures after each run (and on non-run days if you can) and your body will thank you for it! Here are a few important guidelines before you begin:

–          Cast aside your trainers and practice in bare feet on a yoga mat if you have one.

–          For the standing poses, pay attention to your feet.  Always keep the inner arches lifted to avoid pronation and press down evenly through the ball joints of the big toe, little toe and the centre of the heels.

–          Stay in each pose for 5 to 10 deep breaths through the nostrils.  If you can’t breathe comfortably, then ease off a little until you can.

–          Keep your core strong by drawing your lower abdominals (below the navel) in towards the spine.

–          Once in a pose, try to draw your awareness inwards by focussing on your breath and feeling what is going on with your body, rather than concentrating on the external form of your body.

–          Never ‘bounce’ your way into a posture – hold steadily and comfortably!

–          Only go as far as is comfortable but whilst feeling the stretch – if you keep practicing regularly you’ll be amazed at the difference.

Setting the foundations – Mountain Pose

Stand with your big toes touching and heels as close together as comfortable and spread your toes.   Have your arms by your sides (middle finger in line with outer side seam of your trousers).  Ground down evenly through the balls and heels of the feet whilst lifting the inner arches.  Engage your quadriceps to stabilise your kneecaps.  The pelvis should be in ‘neutral’ with the lower back neither arched nor flattened.   Draw in the lower abdomen to feel a gentle release in your lumbar spine.  Lift the ribcage away from your pelvis and reach the crown of the head upwards, whilst allowing your shoulders to relax down.  You may feel a little taller!

Mountain pose

Benefits:  teaches correct alignment of the whole body and good preparation for other yoga poses.

Chair pose ‘Utkatasana’

 From Mountain pose, inhale and raise your arms over your head pressing your palms together (if this is uncomfortable, keep hands shoulder distance apart).  Exhale, bend your knees, tracking directly over your toes, coming into a squat as if you are just about to sit into a chair – the torso should lean forwards so it forms a 90 degree angle with your thighs.  To come out, inhale to straighten your legs and exhale lower your arms back to Mountain pose.

–          Keep your heels grounded and your spine in neutral with the back of the neck long

–          Gaze forwards or upwards, encouraging your breastbone to lift without arching your lower back

–          If the palms are pressed together, draw the inner elbows towards each other to broaden the upper back.

Chair pose

Benefits:  Strengthens the ankles, calves and thighs whilst stretching muscles of shoulder and chest.

Warrior III

From Mountain Pose, exhale and fold your torso forwards until it is parallel with the floor whilst simultaneously raising your left leg behind you, so that you form a ‘T’ shape with your body. Reach your arms back by your sides; or out to your sides for more balance.  Gazing forwards may help your balance whilst gazing to the floor will further lengthen your spine. To come out, exhale, lower your leg and arms and stand upright.  Repeat with the opposite leg.

–          Keep the hips square to the floor.  The tendency is to lift the hip of the raised leg, so encourage the thigh to internally rotate to correct this and point all 5 toes down to the floor.

–          If it is too much to be parallel to the floor then you can come to the halfway point, but always keeping your lifted leg in the same line as your torso.

–          Push back through the heel of your lifted leg as if you were pressing the sole of your foot into a wall behind you.


Benefits:   a great strengthening pose for both legs and the gluteals, whilst stretching the hamstring of the standing leg.  Also tones the shoulders and strengthens the core and back whilst improving balance and concentration.

Flank stretch ‘parsvottanasana’

From Mountain pose, Inhale to step your right foot forwards about 2 ½ – 3 feet with the toes pointing forwards, then turn your left foot outwards about 45 degrees (think ‘ten to’ on a clock). You do not want to be standing on an imaginary tightrope with your heels directly aligned, instead imagine you are standing on a narrow railway track so that as you square your pelvis and torso forwards, your sitting bones are aligned with your heels and you feel balanced.  Exhale to take your arms behind your back and hold opposite elbows with your hands, so your forearms are parallel to the floor (or hold your wrists if your shoulders are tight).  Experienced yogis could take ‘reverse prayer’.  Inhale broaden your chest and draw your shoulders together and lengthen your spine.  Exhale fold forwards from your hips over your right leg as far as you can whilst keeping the spine long and both legs straight.  Gaze towards the right foot.  Feel the stretch in your hamstrings. To exit, inhale whilst pressing through your feet to come up and then exhale to release your arms.  Repeat with the left leg forwards.

–          Do not round your back – fold from your hips and lead with your breastbone.

–          Keep your neck in line with your spine. 

–          Avoid collapsing in the chest by keeping your shoulder blades drawing together towards your spine.

–          Keep both legs active – engage your quadriceps to avoid ‘locking’ out your knees. 

–          Press down through the ball joint of your front leg’s big toe and the heel and outside edge of your back foot.

Flank stretch

Benefits:  Strengthens the legs; stretches the spine, shoulders hamstrings and hips.  Opens the chest.

Low lunge

This pose is best done on a mat or at least put some padding, such as a folded towel, under your back knee.  From an all fours position, exhale and step your right foot forwards between your hands with the toes pointing forwards.  Your right knee should be directly over your right ankle, shin vertical.  Then slide your left knee backwards until you feel a stretch in the front of your left hip and thigh.  The top of the left foot should be flat on the floor.  Inhale to lift your torso to an upright position and rest your hands lightly on your right thigh, with your chest lifted and shoulders back and down.   To come out, exhale lower your torso and bring your hand back under your shoulders.  Repeat on the left leg.

–          Press down firmly with your front foot

–          Draw your tailbone down to the floor whilst lifting the pubic bone upwards

–          Keep your lower abdominals engaged and lift through your pelvic floor.

–          To deepen the stretch, if you feel stable:  Inhale and reach your arms overhead, pressing your palms together and lift your gaze towards your thumbs.

Low lunge 1

Low lunge 2

Benefits:  Stretches the quadriceps and hip flexors of the back leg.  Provides a gentle extension for the spine so lengthens the front of the torso and counteracts rounded shoulders.

Boat Pose ‘navasana’

Sit on the floor then bend your legs and clasp the back of your thighs with your hands, drawing them towards your torso.  Lean back with your torso slightly whilst lifting the breastbone, drawing your lower abdominals in and find balance on your sitting bones.  Now lift the feet off the floor as you allow your arms to reach forwards at shoulder height.  Your torso and thighs should form a ‘v’ shape. Try to raise the shins parallel to the floor keeping the feet together.   To release bring your feet back to the floor and arms by your sides.   Repeat 3 – 5 times.

–          Spine should be straight throughout – keep lifting your chest and drawing your shoulder blades back and down.

–          If this is too difficult or you find that your back is rounding, drop your toes to the floor.

–          To deepen the pose, straighten your leg so that your toes are level with your eyes.

Boat pose 1

Boat pose 2


Benefits:   strengthens the abdominals, hip flexors and spine.

Hero’s pose

Kneel on the floor, the tops of your feet should be on the floor with the toes pointing straight back (this is very important – if your toes are turned outwards this will strain the inner knee).  Your knees should be very slightly apart and feet a little wider than your hips.  You will probably need a prop to sit on so place a few yoga blocks (if you have them) or a telephone directory or some folded towels between your feet, so as you sit down your buttocks are raised off the floor.  Sit with a tall spine and feel the stretch in your quadriceps and the front of your ankles.

–          Hold for as long as is comfortable – build up gradually, eventually aiming for a few minutes.

–          If you do not feel the stretch then you can lower your prop or perhaps take it away altogether so that you are sitting with buttocks on the floor.

–          Ensure there are no pulling sensations in your knees.  If you find that there is then check the alignment of your feet (toes pointing straight back) or make your prop a little higher.

Heros pose 1

Heros pose 2

Benefits:  lengthens the quadriceps and front of the ankles.

Written by Ginny Haswell, Yoga Instructor. 

We would like to thank you for all the support you have shown us in 2010 and we wish you a Very Merry Christmas and a Wonderful New Year full of amazing posibilities.

If you need us over Christmas, these are our hours:

Christmas Eve – until 1pm

Wednesday 29th – normql hours
Thursday 30th – normal hours
New Years Eve – until 1pm

Normal opening hours from Tuesday 4th Jan. 2011.

I will be taking a break the first week of January but Stuart, the gentle giant, will be available to treat you if you need him.

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01273 321133
Tuesday: 10am - 7pm, Wednesday: 2.30pm - 6.30pm, Friday: 3pm - 7pm, Sat: 9am - 1pm