May Newsletter 2018

May Newsletter

This month our regular champion is a long term and much loved client of ours, and is always there to tell us off when getting sunburnt!

Our new StretchUp class started in April, read up on all the benefits on stretching!

Our recipe of the month is an easy and tasty Mexican burrito bowl!

Contents

corehealth Monthly Special
corehealth Inspiration
Regular Champions
Recipe of the Month – Burrito Bowl

corehealth Monthly Special

To celebrate Mother’s Day this May, purchase a a gift voucher for any of our services for your loved one and receive a massage for 20% off!

For newsletter subscribers only. Make sure to mention this edition of the newsletter to redeem your offer. Terms and conditions do apply, talk to staff before booking in.

corehealth Inspiration

“Don’t watch the clock; do what it does. Keep going.”

– Sam Levenson

corehealth Regular Champion

This month’s corehealth regular champion is an interview with one of our clients, Karen, who has been with us since 2012.

Tell us a bit about yourself Karen…

I’m just your average middle-aged friendly neighbourhood dermatologist (aka a doctor that treats skin conditions). I was born and raised in Adelaide after my parents migrated from Malaysia. I’m married to David, and mum to 7 year old furbaby mini schnauzer Digby.

How did you hear about core health and why did you decide to start coming here?

Over the years I suffered from severe headaches and neck pain that were worsening and interfering with life and work. These were caused by years of poor posture (I’m quite tall, so I blame my short friends!) and years of study and work hunching over a laptop and textbooks. My previous exercise trainer had moved overseas, and I was looking at ways to get fit again. I had tried going to the gym but was really lacking direction and motivation, so I just didn’t go! I often found that I would get bored with the same old exercises and repetitive use of gym machines, or worse, would get even more pain after doing certain exercises. I even tried boxing classes, and actually ended up with more headaches days later.

I used to live at Norwood, so had walked past the practice when it was on The Parade. I initially was interested in Pilates as a way of “toning up”. One afternoon I just walked in to ask about classes and Amir happened to be standing at Reception and he recognized me. Amazingly, Amir and I had met through a mutual friend back in 2005. He had assessed my back and posture all those years ago and had suggested some management, but life got in the way, and all my bad habits were just left to get worse. I’ve been coming to Corehealth now since 2012 and I’m very glad that I came through those doors. I do two exercise physiology sessions and two group Pilates per week, so I’m always hanging around the joint!

What was your first impression of Amir/Michelle during that first initial consult? 🙂

Well, the first time I met Amir years ago, he had HAIR! So I can be forgiven for not remembering him straight away. However, my first impression even back then, was his sincerity with helping people with their fitness and health. Amir’s enthusiasm for everything and his huge laugh are infectious. Also, he is a straight talker – sometimes you just have to hear the truth about your health. No excuses and no hedging.
I met Michelle very soon after I started coming to Corehealth, and I soon recognised why she and Amir work well together. Real dedication to helping people, attention to detail, and a great ability to change, accommodate, and adapt on the run when things might not be quite suited to the patient.

How have you been finding your sessions – don’t be shy, tell us the truth 🙂

Over the years I’ve found the exercise physiology sessions more enjoyable. I really used to get quite apprehensive about how hard I was going to be pushed – my blood pressure would literally go up just before a session (we know, because we checked it!). However now I view my sessions as a challenge to be met, and I relish being able to attempt exercises I would never have tried before. After my last review with Amir, I relented and let him put Watt Bike training back in my EP program, and I have to admit that it is helping my cardio a lot. I find I’m not so breathless running up the stairs at the carpark! I’m like that I rotate sessions with all the exercise physiologists – it’s been a pleasure meeting the newer staff Lucy and Michael and getting to know them. Celine and Sarah know me well and put up with my complaining, but they are so encouraging and pay such great attention to technique, that I can’t complain too long!
I really love group Pilates. After a long, trying day at work, I find the exercises great for loosening up my tight back. The social nature of the group is lovely too, and we all have a good laugh and chat whilst we’re sweating!

Is there a favourite exercise that you are currently performing or have done in the past and why? What is your most disliked exercise and why?

My favourite exercise is boxing. It’s great for warming up and getting the heart and lungs going. It’s also helpful for hand, eye and leg coordination and for getting out any stress or tension built up over the week. I may be the only client who has accidently boxed themselves in the face in her enthusiasm. Nothing was injured except my pride!
I don’t really dislike any exercise, but I find cycling the hardest. I get very tight hamstrings and especially doing higher resistance is difficult. In Pilates, I really struggle with side plank exercises. I whinge a lot doing those!

What change(s) have you noticed the most after attending sessions at core health?

My attitude to exercise has changed somewhat. Before, I really just thought that cardio was the be-all and end-all of getting fit and losing weight. I understand a bit more the importance of agility and muscle strength training now, and the role of introducing instability to repetitive exercises. I have noticed a change to my body shape, with more work to be done on reducing my waist size, and improving the strength of my flat Asian glutes! I have a strong family history of heart disease and stroke so I really want to try and lower that risk. One benefit that I really like is a drop in clothes size – a bit more would be nice, but that would mean I would have to stop eating tasty things!
Also, I really notice the mental health benefits of exercise more. My husband really appreciates a more cheerful person after Pilates!

What do you do in your spare time?

I enjoy going for long walks with Digby the dog. David and I love going on holidays when we can, and sometimes doing some fishing. I also enjoy eating and drinking the great food and wine that South Australia provides and being out with friends and family, which is probably (okay, definitely) why I need to exercise. I also love going to the movies and indulge in some occasional photography if I can get a spare moment. I’m also a rather loud Port supporter (you don’t want to sit next to me at the game…)

What do you want to achieve as your long term goal here at core health?

My long term goal is to continue building on the improvements to my health. My headaches are now few and far between compared to before, and I don’t have to rely so much on pain medication. I also would like to continue changing my shape and reducing my waist size. I’m never going to be skinny, but I’d like to be strong, fit and happy.

We always look forward to Karen’s sessions here at Core Health, whether it be her individual sessions or her group Pilates sessions where the conversation always seem to turn to food (especially when Michelle is taking a class!). She is very easy going, great to work with, and every session always goes really quick (maybe not for her while she’s on the bike). We love having you in our studio and look forward to helping you with achieving your goals in the future!

– Written by Michelle

corehealth Health

StretchUp! The benefits of stretching

Due to popular demand we have opened a new StretchUp class on Tuesday mornings at 7:00am! This one is for all the early birds. Stretching is very important for flexibility, range of motion and injury prevention. Incorporating stretching into your daily workouts is a given but including it in your day routine is just as important to health and body functioning as regular exercise. It relaxes your muscles and increases blood flow and nutrients to your cartilage and muscles.

So why stretchup?

Increases Flexibility by:

Eliminating constriction of movement, reduces your susceptibility to muscle, tendon and joint injuries, restores balance, removes stiffness, and decreases risk of falls and subsequent injuries. By improving your range of motion, your body requires less energy to make the same movements and you also will have more flexible joints thus lessening the likelihood of injuries acquired during workouts or during daily activities.

Increases Circulation by:

Making your arteries more supple and efficient at circulating blood, increasing blood flow and supply of nutrients to muscles and cartilage, and reducing muscle soreness after exercise. Not only will this help reduce post-workout soreness and shorten recovery time, but it will improve overall health. Greater blood circulation helps promote cell growth and organ function. The heart rate will also lower since it doesn’t have to work as hard and blood pressure will become more even and consistent.

Reduces Stress by:

Relieving tension in the muscles which is the same endorphin-boosting effects that all exercise gives. This tension can lead to having a negative impact on mind as well as your body. Stretching exercises have powerful stress-busting abilities. Stretching loosens tight muscles which helps your muscles both relax and increase blood flow. It also encourages the release of endorphins, providing a sense of tranquility and euphoria.

Relieves Pain by:

Targeting tight muscles that contribute to poor postural habits. Stretching helps ensure correct posture by lengthening tight muscles that pull areas of the body away from their intended position and keeping your muscles loose. Stretching the muscles of the lower back, chest and shoulders can help keep the spine in better alignment and improve overall posture by relieving aches and pains.

Stretching is beneficial for everyone, so stretch-up!

Recipe of the Month

Burrito Bowl

Ingredients:

4 cups cauliflower florets
3 tablespoons canola oil
1/2 teaspoon salt
1 pound lean boneless pork loin or skinless, boneless chicken breast halves, cut into thin bite-size strips
1 tablespoon reduced-sodium taco seasoning mix
Nonstick cooking spray
1 medium poblano pepper, cut into thin bite-size strips
2 cups frozen whole kernel corn, thawed
1 cup canned reduced-sodium black beans, rinsed and drained
1 lime
1 medium avocado, halved, pitted, and peeled
5 cups shredded romaine lettuce
1 cup refrigerated pico de gallo
1/4 cup shredded reduced-fat Mexican-style four-cheese blend
Lime wedges and/or chopped fresh cilantro (optional)

Directions:

1. Preheat oven to 425 degrees F.

2. Place cauliflower in a food processor. Cover and pulse several times until cauliflower is evenly chopped into rice-size pieces. (If necessary, process cauliflower in batches.)

3. Transfer cauliflower to a foil-lined 15×10-inch baking pan. Drizzle with 1 tablespoon of the oil and sprinkle with 1/4 teaspoon of the salt; toss to coat. Spread cauliflower in an even layer in the pan. Roast, uncovered, 23 to 25 minutes or until lightly charred, stirring once.

4. Meanwhile, in a bowl toss together pork strips, 2 teaspoons of the taco seasoning, and the remaining 1/4 teaspoon salt. Coat an extra-large nonstick skillet with cooking spray; heat over medium-high heat. Cook pork and poblano pepper in hot skillet 4 to 6 minutes or until pork is just slightly pink, stirring occasionally. Reduce heat to medium-low. Add corn and beans; cook about 2 minutes or until heated.

5. Remove 1/2 teaspoon zest and squeeze 3 tablespoons juice from lime. In a bowl mash together avocado and lime zest. In another bowl whisk together the remaining 2 tablespoons oil, remaining 1 teaspoon taco seasoning, and the lime juice.
Divide lettuce among six serving bowls. Top with cauliflower and pork mixture. Spoon avocado mixture into centers of bowls.

6. Top with pico de gallo and cheese. Drizzle with lime juice mixture. If desired, serve with lime wedges and/or cilantro.

– Suggested by Marissa