October Newsletter 2018

Finally it feels like Spring! The footy season is over, cricket is just around the corner and then uh oh, soon enough it will be Christmas!

This month our regular champions are two of our youngest and most upbeat clients – and brothers!

Have you ever wondered why you get muscle pain after a workout and what actually it is? Read our health article to find out!

Our recipe of the month is a Summer tease, try our Hawaiian Salmon Poke Bowl!

Contents

corehealth Monthly Special
corehealth Inspiration
Regular Champions
corehealth Health
Recipe of the Month – Hawaiian Salmon Poke Bowl

corehealth Monthly Special

Attend two StretchUp! classes a week from between now and until the end of October and receive your next StretchUp! block 20% off!
Valid for current and prospective clients.

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

“To plant a garden is to believe in tomorrow”
– Audrey Hepburn

corehealth Regular Champions

Noah and Luke are brothers that have been attending corehealth for over a year now. They have been devoted to their sessions and have made great improvements over the time they have been here. We interviewed them both to learn a little more about them!

Luke

Tell us a bit about yourself Luke
I’m 13, older brother to Isabella and Noah. I like sport in particular basketball and video games. I go to Pembroke school.

What sports do you play?

I enjoy every opportunity to play basketball and I currently play basketball for the Norwood Fames (club team) as a power forward or centre.

How long have you been playing with them for?

I have been playing with them since I was 12. I recently moved up a division from division 4 to 3 which is exciting. It means the competitions are harder and more challenging but it’s more fun since the training sessions are harder and more professional.

What do you like most about your sessions at corehealth ?
I like the “surprise” to see who am I going to train with on the day, they are all different and the challenges of the different exercises. My favourite exercise is the skull crushers.


Why the skull crushers? Mainly because it has a cool name haha, but also because it has influenced my ball passing and my arms’ definition…oh I do also enjoy doing balance work standing on the Foam Roller.

How have you found the sessions have helped your sport?
They have made me faster, more accurate in my ball passing and supported my knees injuries. I have a condition called Osgood Schlatters which affected both my knees.

What are some of your health goals for the future ?
I want to be a bit faster so I can speed down the baseball court quicker and be a bit stronger so I can jump higher and outrun the other players

What do you want to be when you grow up?
I want to be a personal trainer, I really like exercise and fitness.

Noah

Tell us a bit about yourself

Okay, I like basketball. I’m 7 years old. I have a big family, there are five of us and I’m the youngest and that’s all.

What’s your favourite thing about coming to corehealth? Besides the mentos!
Noah giggles, I love the mentos! I enjoy doing the running and the square jumps and doing the basketball things. Oh I like working with Celine and Lucy, it’s always fun with them.

What sports do you play?

Basketball! I already told you…

What made you play basketball and what do you love about it?
I noticed how to play basketball because Luke ( older brother) was playing it and I liked it. I also like Stephen Curry, he plays for the Golden State Warriors in the NBA and that’s a good team. If I don’t become a famous basketball player I want to work here though.

What’s your favourite food?

Hot Chips! With tomato sauce, and my favourite fruit are oranges.

What do you do in your spare time besides basketball practise?

I practise more basketball! Or I play NBA Basketball 2K19 on the iPad.

Thanks for such a fun chat Noah and Luke, we look forward to watching you grow here and can’t wait to see what’s in store for you both in the future!

– Written by Chani Wilmott

Corehealth Health

Have You Ever Felt Sore After Exercising?

Many of us who undergo some form of exercise, particularly those that are excessively resistive in nature have experienced sore muscles days after-however, what exactly is it?

Clinically referred to as DOMS (Delayed-Onset Muscle Soreness), is a muscular pain/stiffness related to and caused by exercise and is often felt at its peak 24-72 hours post exercising. This occurs because as we exercise and put our muscles under increased stress which they are unaccustomed to via concentric (shortening), eccentric (lengthening) and isometric (static) contractions, we cause micro-trauma to the muscle fibres. The body then repairs this mild damage plus added tissue as it adapts to the previous stress and prepares itself for similar manifestations in the future. Thus, we become stronger! It is important to understand that DOMS is not the only process in which we get stronger but is definitely a contributing factor. As our body adapts to our current exercise regime we subsequently experience less soreness and stiffness until our musculoskeletal system is progressive overloaded again.

Ways we can prevent the feeling of DOMS is by easing into exercise and gradually increasing the volume/intensity of a new program. A well balanced diet consisting of water, carbohydrates, fats, and protein can also reduce the intensity of soreness. Although DOMS typically disappears after 72 hours, it can also be actively treated with low intensity activity, stretching, our favourite method ‘massage’ – typically using the foam roller! And of course, adequate rest.

Research has also found that participants who consumed ginger in its rawest form daily, reported less pain associated to DOMS. This is due to the anti-inflammatory properties contained within ginger which give it this hypoalgesic effect. However, more research is recommended to identify the most effective use of this data.

Written by Michael Ceccarelli

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4436156/

https://www.webmd.com/vitamins/ai/ingredientmono-961/ginger

https://physioworks.com.au/injuries-conditions-1/doms-delayed-onset-muscle-soreness

Recipe of the month

Hawaiian Salmon Poke Bowl

Ingredients

1 1/2 cups sushi rice (or brown rice for healthier option)

 2 teaspoons white sugar
 1/4 cup rice wine vinegar
 1/4 cup salt-reduced soy sauce
 1 teaspoon Wasabi Paste
 2 teaspoons honey
 300g sashimi-grade salmon, cut into 2cm cubes
 2 green onions, thinly sliced
 1 tablespoon sesame seeds, toasted
 1 large avocado, thinly sliced
 1 Lebanese cucumber, very thinly sliced
 2 cups shredded red cabbage
 Sliced red chilli, to serve
 Lime wedges, to serve

Method

Step 1.  Cook rice following packet directions. Spread over a baking tray. Cool for 5 minutes. Combine sugar and 1/2 the vinegar in a bowl. Drizzle over rice. Using a spatula, lift and turn rice until combined. Cool for 20 minutes.

Step 2.  Meanwhile, combine soy sauce, wasabi, honey and remaining vinegar in a large ceramic bowl, stirring until honey dissolves. Add salmon. Gently toss to coat. Cover with plastic wrap. Refrigerate for 15 minutes, tossing halfway.

Step 3.  Add onion and sesame seeds to salmon. Toss to combine. Divide rice among bowls. Top with salmon mixture, avocado, cucumber and cabbage. Serve with chilli and lime.

– Suggested by Marissa