February Newsletter 2016

It’s Valentine’s Day this month and to celebrate we are giving you a special deal when you purchase a Self Training or Watt Bike block

We’re excited to invite all of you to our grand opening Launch Party at our new premises this month!

This is a special and heartwarming story about a strong and courgaeous boy loved by all here at corehealth

All the myths debunked about stretching is revealed and everything you wanted to know about the beneficial activity

Cook a romantic meal for two this Valentine’s Day with a healthy dukkah crusted salmon, or just eat it all yourself!

Contents

corehealth Monthly Special
corehealth Inspiration
corehealth Launch Party
Regular Champions
Let’s Talk Health – The Myths of Stretching 
Recipe of the Month – Dukkah Crusted Salmon 

corehealth Monthly Special

This month we want to share the love around!

For the month of February, if you purchase a block of 10 Self Training sessions or Watt Bike sessions, you will get one free session. So that’s 11 sessions for the price of 1!

For newsletter subscribers only. Make sure to mention this edition of the newsletter to redeem your offer. Talk to staff for any additional information.

corehealth Inspiration

‘You can never cross the ocean until you have the couarge to lose sight of shore’
– Christopher Columbus

corehealth News

Thank you and Goodbye!

I never thought this day would come where I was writing to say goodbye to you all. Over the past 4 years corehealth has become my home and the staff and the clients my family. I owe much of what I now know to Amir and Michelle who have taken the time to help and train me. For this I cannot thank them enough. My thirst for knowledge grows everyday, which has led me to take a chance and leave the corehealth nest to take on a new challenge – a post graduate masters of Physiotherapy at UniSA. This is an exciting opportunity for me but I will miss every single person that I have come across in the clinic. It has truly been a blessing to be able to work with the variety of people I have encountered. I feel privileged to have helped many of you to take back your lives – whether it is fitness, injury recovery, chronic pain reduction or losing those extra KG’s. It makes me happy to make you all happy!

To the staff at corehealth – I have seen many people come and go but I do believe the current exercise physiology department is as diverse and skilled as it ever has been and I feel confident to leave you the clients in their capable hands. I implore you all to continue to challenge yourselves with new goals and motivations! Think of my voice as you push that final minute on the bike or struggle though the last 3 repetitions. To the group class clients, I will miss gossiping with you as I push you to your limits. Remember those extra 5 repetitions are totally worth it! I’m going to miss every single one of you but look forward to the next chapter in my career. I could not have done it without you the clients and the colleague’s and mentor of my corehealth family! I will aim to keep in touch so this is not good-bye this is a see ya later ya alligators!

Love always
Aly xx

– By Aly McBride

corehealth Launch Party!

On Thursday night, the 11th of February we held our corehealth Launch Party to celebrate the grand opening of our brand new clinic! We loved seeing many faces there, old and current clients and friends and it was such an amazing sight having everyone in the same place all at once. We hope you all had a great night as did we, and

If you missed our amazing performance, don’t fret too much as over the coming weeks we will be uploading a video to our facebook and website so that it can be seen by everyone all over the world and be stuck on the interent for many years to come…

corehealth Regular Champions

This month’s everyday champion story is dedicated to Jack, who has been diagnosed with Autism Spectrum Disorder and Motor Dyspraxia. Austism often is indicated by social interaction difficulties, increased / decreased sensitivities to sounds / textures and different stimulus.

Some challenges Jack faces on a daily basis include maintaining concentration and attention span, reduced gross and fine motor control and strength, coordination and sensory issues. Additionally, there are often cases where energy levels are affected and at times Jack can be hyperactive or lethargic within a short period of time.

Clearly having a child with any difficulty is a mammoth challenge, yet Jack’s parents researched thoroughly hoping to find a practitioner whom they felt could help Jack the most. Living locally, they would often walk past our clinic and notice how busy it was. However, it was the StrongKids advertisement that caught their eye and intrigued them to do more research about corehealth especially since they haven’t seen physiotherapy clinics advertise child specific classes before.

While Jack was initially booked in for a physiotherapy initial assessment to assess his motor skills, during the assessment Amir felt that Jack would benefit from a more thorough and comprehensive approach to exercises. Our goals for jack were to challenge him with tasks that during the assessment showed “neurological” deficiencies or “ the right keys for the right door”.

As such, Jack’s management is specifically designed to challenge him and help break down these movements and develop his motor control skills. What struck a chord with Jack’s parents is the understanding that Jack is not his diagnosis or a label. Rather, it has always been – “he can and will achieve this goal, not that he can, only it might need a different approach or angle”

Since commencing his sessions at corehealth 2 years ago, Jack’s parents have noticed that Jack’s hand-eye coordination, motor planning, processing and overall body strength has greatly improved. He has also become more confident in his approach to physical activities, enabling him to being less resistant and more engaged in physical activities.

As professionals who work with Jack, we have also noticed Jack’s being more open to trying new exercises and he surprises us at times with what he was able to achieve.

There are no words to express how inspiring Jack is to us and we would like to thank his parents for taking the time to let us interview them and publish this story.

*As we would like to respect the privacy of both Jack and his parents, we avoid publishing photos and or any identifying information.

By Celine Tan

Let’s Talk Health – Myths of Stretching

Article written by Michelle Lee

Stretching… how important is it and when should we do it? It’s a common activity amongst athletes, rehabilitation patients, and generally anyone who participates in a fitness program. While most people can agree that there are benefits to stretching, there is still some controversy and misconceptions about the best way to stretch in conjunction with exercise.

One of the biggest myths about stretching is should anyone be performing stretches prior to exercise? Research has shown that stretching before exercise does not reduce the risk of injury. You will also be stretching before muscles are warmed up and most likely you may find that you feel like you’re at end of range sooner than if you stretched after exercise. Research has also stated that stretching before exercise should have no effect for activities in which excessive muscle length is not an issue (e.g. jogging). So please stretch after exercise!

Now, how long should a stretch be held for? Is performing a quick stretch after a run better than not stretching at all? A review of literature shows that static stretching (stretching and holding the stretch) is effective in increasing range of motion and the greatest change occurs when the stretch is held between 15-30 seconds. BUT, there is no increase in muscular elongation after 2-4 repetitions.

Can stretching be used as a warm up to exercise? Static stretching as part of a warm up routine prior to exercise has been shown to be detrimental in running and jumping performances as there is evidence to show that some temporary loss of strength occurs after static stretching. However, dynamic stretching may be better suited to athletes requiring running or jumping performances.

Now did you also know that there are other ways of stretching? Active and ballistic stretching fall within the category of dynamic stretching. Ballistic stretching is rapid, alternating movements or ‘bouncing’ at end range of movement HOWEVER ballistic stretching is no longer recommended due to the fact that it can increase risk of injury. Whereas active stretching is moving a limb through full range of movement and repeating several times.

Another type of stretching is something that is called proprioceptive neuromuscular stretching or PNF stretching. This type of stretch is generally performed by having the muscle (that is to be stretched), contract at 75-100% contraction and held for 10 seconds, and then relaxing. After every maximal contraction, there will be maximal relaxation. So whenever you think why us physiotherapists or exercise physiologists are so cruel, think of it as for your own benefit ☺

But please feel free to ask anyone of us here at Core Health Physiotherapy & Pilates for clarification regarding how, when why should you stretch. We are always more than happy to answer any question you have.

References:

Page P. Current Concepts In Muscle Stretching For Exercise And Rehablitation. Int J Sports Phys Ther. 2012 Feb; 7(1): 109–119.

Andersen JC. Stretching Before And After Exercise: Effect On Muscle Soreness And injury Risk. J Athl Train. 2005 Jul-Sep; 40(3): 218–220

Shrier I. Stretching Before Exercise: An Evidence Based Approach. Br J Sports Med 2000;34:324-325

Recipe of the Month

Dukkah Crusted Salmon with Smashed Potatoes 

This month why not cook up a delicious and healthy meal for two, for you and your loved one on Valentines Day!

Ingredients

1 x 400g pkt of baby potatoes with butter and rosemary
20g cashew dukkah
2 skinless salmon fillets
1 tablespoon olive oil
1 bunch English spinach, ends trimmed, washed, dried

Method

Step 1: Preheat oven to 200°C. Boil the potatoes for 5-7 minutes. Place in a roasting pan. Use the back of a spoon to lightly crush the potatoes (just enough to break the skin and flatten slightly). Bake in oven for 30 minutes or until golden and crisp with the chopped up rosemary and butter.

Step 2: Meanwhile, place the cashew dukkah on a plate. Add the salmon and press firmly to coat on both sides. Heat the oil in a large frying pan over medium heat. Add the salmon and cook for 2-3 minutes each side or until the flesh flakes easily when tested with a fork in the thickest part. Transfer to a plate and cover with foil to keep warm.

Step 3: Add the spinach to the pan and cook, stirring, for 1 minute or until the spinach just wilts.

Step 4: Divide the potatoes and spinach among 2 serving plates. Top with the salmon and serve.

For extra enjoyment, add a glass of wine and dark chocolate fondue for dessert!

– suggested by Marissa Carter