This month our regular champion is a familiar face around the clinic, who has been a long term client as well!
Have you ever wondered why we have 12 week programs? Read our article to find out!
Our recipe of the month is two European Easter traditions and an homage to ricotta – Pierogis and Ricotta Cheesecake!
corehealth Monthly Special
Recipe of the Month – Pierogis and Almond and Ricotta Cheesecake
corehealth Monthly Special
Attend 2 or more StretchUp! classes a week and receive 10% off the second class! We have classes on Tuesdays at 7:00am, Wednesday at 7:30pm and Fridays at 8:00am.
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“It does not matter how slowly you go as long as you do not stop.”
corehealth Regular Champions
Many of you may recognise this month’s corehealth champion as a long-term client of ours and a new friendly face behind our front desk! Iris first began her corehealth journey in 2009 and late last year became part of our growing team here, taking care of business behind the desk on Thursday nights and Saturdays. If you haven’t already noticed the occasional German phrase that Iris tends to throw at clients and staff, you may not know that Iris was in fact born in Germany before making the move down under in 2001.
Prior to moving to Australia, Iris studied at the Free University of Berlin where she completed a degree in both Linguistics & German as second language as well as Latin American Studies. Following that Iris’s teaching career took off as she began teaching German as second language at the University of Surabaya, Indonesia and Connecticut College.
Interestingly, the driving force behind Iris’s decision to move to Adelaide was for love! Iris met a lovely man (now her husband) whilst they were both holidaying in Croatia, only to later discover that he lived in Adelaide. Since moving here, Iris has always been connected with her passion for teaching the German language, sharing her abundance of knowledge through teaching individuals, groups and students who may experience anxiety, epilepsy or dyslexia. More recently Iris has ventured out, starting up her own wonderful business teaching German to students and anyone else who is interested in expanding their language repertoire!
Iris’s corehealth journey first began nearly 10 years ago. After suffering from low back pain and having undergone a recent knee arthroscopy, Iris came to corehealth where Amir facilitated her knee rehabilitation. Since then she has been involved in nearly everything here, from weekly stretch up, group pilates, mat class, exercise physiology sessions and the occasional massage too. When asked about what she enjoys most about the clinic, Iris stated that she loves the holistic approach our staff have towards management and furthermore how close the staff here work together! Iris also likes the upbeat atmosphere of the clinic (except when we turn the music up too loud and she can’t hear who is calling on the phone) along with the friendliness and positive attitude that is reciprocated by all of our clients and staff!
Whether it is seeing her working hard training or having her as part of our work family we can all agree that we absolutely love having Iris around the clinic. Those who have met Iris will all agree that she has a heart of gold, an infectious energy and the ability to make anyone laugh to the point where they are left in stitches and tears. We love working with you and can’t wait to see what you continue to achieve in the future!
Why the 12-week programs?
Here at corehealth we work in 3-month individualised programs and have our clients work with multiple different therapists as part of their management, and there are important reasons for these decisions. We work on a balance between utilising repetition to facilitate improvement but also changing the entire program when a plateau is reached around 12 weeks. The addition of the variety in therapists ensures the exercises are cued in different ways as each therapist will provide their own depth of observation and tips for the exercises.
When we are first exposed to new exercises – whether it be when you first begin your training here or begin a new program, there is a rapid initial improvement and this is due to neural adaptation. The nerves create new connections to coordinate and provide the best possible efficiency for the new movements. An example of this improved efficiency is in the simultaneous activation of muscle: at first some of the fibres in the muscles lag or don’t contract at all, but with training the nerves improve their timing. This works in a similar way to rowers rowing in sync versus out of sync.
The graph below shows how at first the red line, representing the neural adaptation, is improving at a higher rate than the muscle adaptations (hypertrophy). Once the nerves reach their maximal efficiency for a certain exercise, often around 6-8 weeks, the proceeding strength improvements will be primarily from the muscles getting “bigger”. Often around this time in the management the resistance will be significantly increased as the neural coordination assures the safe technique for the higher loads. At the 12 week mark you can see the muscle adaptations begin to plateau. This is the point we begin a new program and thereby utilise the rapid improvements seen within this 12-week cycle. Throughout the management the neural adaptation is constantly refreshed by the variety in therapists and our dedication to frequent and varied verbal, visual and tactile cueing.
-Written by Stephanie Folley
Brooks et at. 2004 “Exercise Physiology: Human Bioenergetics and Its Applications”
Easter Long Weekend
Just a reminder to our clients that we will be closed for the Easter Long Weekend. We are shut on Friday 19th of April and re-open bright and early on Tuesday 23rd of April! We hope everyone has a safe and happy Easter and long weekend.
Recipe of the month
Potato and Ricotta Pierogis
Think of it has a European dumpling! Traditionally a polish dish but enjoyed by a lot of the baltic countries. They can be filled with a range of different fillings including sweet, but this is the most commonly eaten pierogi.
For the Dough
2 to 2 1/2 cups all-purpose flour
1 large egg (room-temperature)
1 teaspoon salt
1 cup water (lukewarm)For the Potato-Cheese Filling
2 pounds russet potatoes (scrubbed and boiled in their jackets)
2 tablespoons onion (finely minced, sautéed in 1 tablespoon butter)
8 ounces dry curd or farmer’s cheese (room-temperature; or ricotta)
Optional: Kosher salt (to taste)
Optional: Freshly ground black pepper (to taste)
Step 1. Gather the ingredients.
Step 2. Peel potatoes and fork blend or rice them (do not mash).
Step 3. Mix with sautéed onion and ricotta cheese. Season to taste and set aside.
Step 4. Place 2 cups flour in a large bowl or on a work surface and make a well in the centre.
Step 5. Break the egg into it, then add the salt and a little lukewarm water at a time.
Step 6. Bring the dough together, kneading well and adding more flour or water as necessary.
Step 7. Divide the dough in half and cover it with a bowl or towel. Let it rest 20 minutes.
Step 8. On a floured work surface, roll the dough out thinly and cut with a 2-inch round or glass.
Step 9. Spoon a portion of the filling into the middle of each circle.
Step 10. Fold dough in half and pinch edges together.
Step 11. Gather scraps, re-roll and fill. Repeat with remaining half of dough.
Step 12. Sprinkle a baking sheet with flour and place the filled pierogi on it in a single layer. Cover with a tea towel.
Step 13. Bring a large, low saucepan of salted water to boil. Drop in the pierogi about six at a time. Return to the boil and reduce heat. When the pierogis rise to the surface, continue to simmer a few minutes more.
Step 14. Remove one with a slotted spoon and taste for doneness. When satisfied, remove remaining pierogi with a slotted spoon to a serving platter.
Step 15. Serve warm with caramelised onions or traditionally served with fried bacon pieces and a dollop of sour cream.
Almond and Ricotta Cheesecake
And for dessert we move to Italy! A traditional ricotta dessert which is usually served at Easter dinner.
250g ricotta cheese
4 eggs, seperated
1 teaspoon almond extract
175g caster sugar
250g almond meal
Finely grated rind of 1 lime
1/2 cup flaked almonds
Icing sugar to dust
Step 1. Preheat the oven to 150C.
Step 2. Grease and line the base and sides of a 20cm loose bottom cake tin.
Step 3. Beat together the ricotta, egg yolks, almond extract and sugar in an electric mixer until smooth. Stir in the almond meal and lime zest.
Step 4. Whisk the egg whites in a clean, dry bowl until soft peaks. Fold 1/3 of the egg whites into the ricotta mixture to loosen, then fold in the remaining. Spread into the tin and bake for 35 minutes. Sprinkle with the almonds and bake for a further 10 minutes until golden and a skewer comes out clean.
Step 5. Cool slightly, then turn on to a wire rack. Cool completely then dust with icing sugar to serve.