March Newsletter 2019

Hello Autumn!

This month our regular champion is a beautiful new client who is a top class dancer!

Do you sit down all day? You may want to read our health article to find out the harm you could be causing!

Our recipe of the month is a bit of Summer and a bit of Autumn – Miso Butter Fish!


corehealth Monthly Special
corehealth Inspiration
Regular Champions
corehealth Health
Recipe of the Month – Miso Butter Fish

corehealth Monthly Special

We are clearing out our old stock! Buy one pair of grip socks and receive the second pair for only $10!

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

This month’s corehealth Regular Champion features an inspiring young dancer Ellen, who has recently joined the corehealth family. At a young age of 20, Ellen was one of the handful of Australian dancers selected for a 5 month secondment contract overseas. We took some time to sit down with Ellen to find out more about her passion for dancing and her journey here at corehealth.

Tell us a little bit about yourself.

I grew up in Adelaide and I started dancing at the age of 7 at Directors Dance Academy as an after school activity. Over time, I picked up more and more classes, dancing after school and on weekends because I love it. At about 15 years old, I started to fully dedicate my training to lead into a professional dance career. When I was 18 years old, I moved to Sydney to train full-time in classical contemporary dance at Brent Street Performing Arts School.

What is your favourite dance genre?

My favourite genre of dance is contemporary. I love a more organic style of movement, so contemporary has always been what I’ve leaned towards.

How did you find out about corehealth and what was the focus of your management?

Following a dislocation of the patella on my right knee last year, I was recommended to corehealth by the surgeon who operated on my knee. I had a great amount of trust in him and am so thankful to have been introduced to the team at corehealth. They have been great with not only the recovery of my knee, but also with helping to maintain strength in all other areas of my body so that I will be fully prepared to return to dancing. I know that I will come out of rehab fully prepared and stronger than ever.

What do you enjoy most about your sessions here?

I love that the staff are so easy to talk to and are able to give me clear feedback on how I am tracking. I’ve always been interested in why my knee has been feeling a certain way and what the safest way to recovery is, and they have all been super informative in regards to what I am feeling and the questions I have.

What do you find the most challenging here?

The sessions here push me and are definitely a challenge on my body, but I wouldn’t have it any other way. Everything I have done has really benefited me and I know that the challenging route is going to lead me to a better and stronger outcome.

You are one of the few clients that have great variability in your sessions, taking part in stretchUp classes, GE classes and EP sessions. How do you find the variability of your sessions and how has that helped you in your rehab / return to dance?

I love the variety because it means that no session is the same. It is definitely important to be able to practice both strengthening and stretching in dance, so having sessions here where I can specifically focus on one or the other is really helpful. I get to know my strengths and weakness much better and to be able to return to dance with much more understanding.

Tell us more about your next big adventure in September!

I am super happy to have been offered a 5 month secondment in Israel at Kibbutz Contemporary Dance Company. I will be learning from some of the most influential dances and choreographers in the world and am hoping to get the chance to specifically work with Rami Be’er, the company’s artistic director.

Thank you for taking the time to chat with us. We are all very excited for you to embark on your next journey and can’t wait to hear all about it then!


Corehealth Health

Sitting, the Silent Killer

We often think that a poor diet, smoking, excessive alcohol consumption and lack of exercise are the biggest factors of an unhealthy lifestyle that then leads to lifestyle diseases. Unfortunately, we can now add another one to that list, it is prolonged sitting. Prolonged sitting is quickly becoming known as the ‘Silent Killer’.

As the advancements in technology have progressed it has provided individuals with the ability to increase their sedentary time. For example, colleagues in an office can easily communicate via the web messaging rather than walking to them. Catching up with a friend can now be done through a social media video platform and the option of watching a movie now means we can have as unlimited supply of movies with out getting of the couch. 

This prolonged sitting might sound great, more time to relax, but what is it really doing to our bodies?

A study conducted by the Victorian Government said the following, “Humans are built to stand upright. Your heart and cardiovascular system work more effectively that way. Your bowel also functions more efficiently when you are upright.”

Prolonged sitting doesn’t just mean you reduce your daily energy use, it can create a number of health issues for the body. The Victorian Government study continued on to say it can lead to a reduction in lower limb muscles, weight gain, hormone imbalances resulting in metabolic syndrome, tight hip flexors, sore hips, upper and lower back pain and stiffness, anxiety, depression, heart disease, diabetes, blood sugar levels, varicose veins, deep vein thrombosis and stiff neck and upper shoulders. – Further details on each of these topics can be read in the link below.

An Australian Government study found that many Australians are sitting longer than they are sleeping. This study continued on to say that “Sitting longer than 8hrs a day can increase risk of early death by 15%”. Researchers have discovered that even if you achieve your physical activity goals, if you sit for longer than 8 hours a day you can’t undo the negative effects that prolonged sitting will have on you.

For many Australians in the work force they will spend upward of 33 hours a week at work. Those working in jobs that involve mostly sitting will spend an average of 6.3 hours sitting at work out of their 7.5 hour day. If an individual commutes to work via car, thats another period of prolonged sitting, if they come home tired and chose to unwind on the couch thats another period of prolonged sitting. These choices mean an individual spends up to 13 hours of the day sitting.

Tips on how to combat this silent killer:

– Active transport to work, walk or ride a bike. If you commute via bus get off a stop early and walk

– Break up your day at work, find opportunities to walk ie to the printer

– Sit to stand desk, alternatively sit on a fit ball instead of a chair

– Use the stairs

– Take lunch outside

– Reduce sitting time, every 30min try stretch and have a walk around

The recommended guidelines for Australians aged 18-64 years:

– Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

– Be active on most, preferably all, days every week.

– Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

– Do muscle strengthening activities on at least 2 days each week.



Written by Chani Wilmott


corehealth News

Public Holiday

Just a reminder to our clients that this coming Monday 11th of March is a public holiday so we will be closed! We hope everyone enjoys the long weekend.

The Great Australian Bight

Everyone knows that at corehealth we are very passionate about our oceans and marine life and now we would love to spread the word about what is going in our waters at the moment. The Great Australian Bight is like nowhere else on earth – it’s home to thriving seaside communities, whale sanctuaries, sea lions, and jaw-dropping undersea critters that live in the Great Southern Reef. It’s also one of the riskiest places to drill for oil, with wild waters and fragile ecosystems.

Big oil companies are looming over the Bight, getting ready to drill. In 2010 BP was responsible for the Deepwater Horizon well blowout resulting in a catastrophic oil spill in the Gulf of Mexico. Oil and gas spilled into the Gulf of Mexico for 87 days until the well could be successfully capped. BP’s catastrophic Gulf of Mexico oil blowout and spill occurred during exploration drilling — the same activity now proposed in the Great Australian Bight.

The threats posed by opening the Bight to oil exploration are unacceptable. Not only is there potential for a catastrophic oil spill, the poorly understood effects of seismic testing, strike risk and noise pollution from drilling and boat traffic, and increased pollution have the potential to fundamentally disrupt this unique marine environment.

Please get behind the campaign to stop the oil drilling in our waters by signing this petition to the Prime Minister, we will appreciate it as much as our ocean will!

Recipe of the month

Miso Butter Fish


1 tablespoon white miso paste

25g softened unsalted butter

2 x 180g skinless snapper fillets

1 teaspoon sesame oil

2 small red chillies, thinly sliced, plus extra thinly sliced to serve

1 tablespoon soy sauce

1 tablespoon peanut oil

2 bunches broccolini, halved lengthways

150g mixed mushrooms (shimeji and enoki), stalks trimmed

1 teaspoon sesame seeds

Juice of 1/2 lime

Thinly sliced spring onion, to garnish


1. Preheat the oven to 200C. Line a baking dish with baking paper.

2. Combine miso and butter, then spread over snapper. Combine sesame oil, chilli, soy sauce and peanut oil in a bowl. Add broccolini, mushrooms and sesame seeds, toss to combine, then spread over the base of prepared baking dish. Top with snapper. Roast for 18-20 minutes until snapper is just cooked and the broccolini is tender.

3. To serve, squeeze over lime juice and scatter with spring onion and extra chilli.

– Suggested by Marissa