July Newsletter 2019


This month our regular champion is one of our most loved clients by everyone here, and our favourite nun!

Why do our muscles always feel tight after exercising? Read our article to find out!

Our recipe of the month is a real winter warmer, try our Lamb Curry Pie with Lime Pickle!


corehealth Monthly Special
corehealth Inspiration
Regular Champions
corehealth Health
Recipe of the Month – Lamb Curry Pie with Lime Pickle

corehealth Monthly Special

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corehealth Inspiration

“Oh yes, the past can hurt. But from the way I see it, you can either run from it, or learn from it.”
– Rafiki (The Lion King)

corehealth Regular Champions

Our client of the month for July is the formidable Margaret, who is a nun in the Sisters of Saint Joseph and has been with corehealth since 2014. She has led an incredible life and touched the hearts and minds of many, especially all of the staff here at corehealth.

Margaret was born in Woodville and is the eldest of eight children. Her father was in the second world war so they moved around a lot and she attended multiple different schools. This included a school run by the Sisters of Saint Joseph for girls that thought they might want to become nuns. Margaret always knew she wanted to be a teacher but also wanted to do more than that and after the second world war there were many displaced people and she wanted to help them. The idea that she wanted to become a nun came to her when they were saying their prayers at school one day, she thinks it may have had to do with her relationship with God. She attended the school run by the Sisters of Saint Joseph for three years and they had a program where you went out teaching at the age of 17. She went to Penola and taught grades 4 and 5, as well as secondary geography. At 20 years old she officially entered the Sisterhood of Saint Joseph with a beautiful ceremony in which she entered the church with a white veil and a crown of gardenias, took her three vows of poverty, chastity and obedience (she laughs that it is not as bad as it sounds, and their obedience is to God – she would not be good at being obedient to everyone!). At the end of the ceremony she left with a brown veil, a habit, a crown of thorns and carrying a cross.

She was in Sydney for two years for her teacher training, and when she came back she had a long and varied teaching career at Plympton, Hamley Bridge, Penola, Saint Joseph’s in Saint Peter’s and Saint Paul’s College. She was the Principal at Caritas College in Port Augusta for 6 years, then spent 15 years at Mary MacKillop College as a teacher, deputy principal and finally as the principal. She took immense delight in being able to give students the opportunities to develop themselves, and she particularly remembers one student who came to them in year 8, unable to read or write, and in year 12 the student ran up to Margaret and almost bowled her over, exclaiming that she had just gotten an A for English. Margaret always had a particular passion for developing the music, English, history and art departments of the schools she worked at.

In her retirement she has lived in the Sister’s of Saint Joseph convent since 2004. She continues to supervise students and enjoys reading, crosswords, prayer, and is very interested in current affairs and politics. In 2014 she was diagnosed with pulmonary fibrosis and her respiratory specialist said she needed to see a Physio who understood the condition. She rang up many clinics in the area and most had never heard of it, then when she rang corehealth we knew straight away and she has been coming ever since. She particularly enjoys the welcoming atmosphere and individualised attention. She had never been into sport or exercise so she thinks she does more exercise now than she has ever done! We certainly feel like we get just as much out of our sessions with Margaret as she does with us, and look forward to each and every session with her.

– Written by Steph Folley

corehealth Health

Why do my muscles feel tight?

A common question we are asked is “why are my muscles always tight?” There are various reasons contributing to this feeling or sensation of muscle tightness. Experiencing muscle tightness after exercise is common and can often occur when starting new exercises or routines (This is also known as DOMS). It doesn’t necessarily have to be from exercises as we can also experience a feeling of muscle tightness/stiffness during the onset of a cold.

Surprisingly people with normal/good range of motion (ROM) will often feel tight and stiff, and at the other end of the spectrum people with limited ROM can feel perfectly fine. When feeling sore after a hard workout you can stretch just as far as normal but it will ‘hurt’ more or feel tighter. Muscle stiffness is not only present at the end range of movements as it can be felt during everyday activities such as standing up from a chair which doesn’t require huge amounts of flexibility.

When we perform static activities such as sitting at the computer for long periods, our muscles may not have the ability to move through range, relax/rest or suffer from a lack of blood flow. Compression of nerves or blood vessels can often cause a feeling of tightness or tension. Ongoing tension/tightness is a message sent from your brain to get you to change your behaviour, posture or muscle loading. If the behaviour isn’t changed then the tissues will continue to become more sensitised to the feeling of tightness.

So is stretching these tight muscles the best option? It has been shown that gentle movements and stretching throughout range, massage and light activity or rest from the aggravating factors can relieve the feeling of tightness. Improving motor control and strength through resistance training is an effective way to decrease tightness. Exercises strengthening throughout the full ROM can increase flexibility as it creates adaptations in muscle such as improved endurance and less sensitivity to that feeling of tightness. To treat muscle tightness it is firstly important to identify the cause such as any muscle imbalances or weakness or other contributing factors.


Written by Hannah Zwar





corehealth News

corehealth baby

As most of you know by now, Sarah had her baby girl Maya on Friday May the 24th at 7:31am weighing just 2.35kg and 43cm! Sarah has had a fast recovery and most of you have probably seen her exercising in the clinic! We are so happy to have a little bundle of joy join the corehealth family and we know that she is going to grow up surrounded by love.


Just a reminder to our clients that most of us will be on our Annual trip to Fiji from 17th-22nd of July. All appointments have been sorted out so no cancellations are necessary, you will be notified if any of your sessions need changing! Please also remember that there will be no admin working so please be patient with our staff and leave a message if you need to cancel any appointments.


Recipe of the month

Lamb Curry Pie with Lime Pickle



1.4kg boneless lamb shoulder, trimmed, cut into 3-4cm pieces

1/4 cup (75g) korma curry paste

2 tsp brown mustard seeds

2 red onions, chopped

3cm piece (15g) ginger, finely chopped

2 garlic cloves, finely chopped

1 long red chilli, seeds removed, finely chopped

1 carrot, halved, chopped

1 golden beetroot (about 350g), cut into 2cm pieces (substitute swede or extra carrots)

400g can chopped tomatoes

650ml coconut water or water

1/3 cup (50g) cornflour

1 egg, lightly beaten

1 quantity (500g) flaky ultimate savoury pastry (see below) or 500g store-bought shortcrust pastry

3 curry leaf sprigs, some leaves picked

Lime Pickle

1/3 firmly packed cup (80g) brown sugar

1/3 cup (110g) lime pickle (from Indian grocers and selected supermarkets)

Ultimate Savoury Pastry

2 1/3 cups (350g) plain flour, plus extra to dust

1/2 tsp white pepper

100g salted butter, chopped

75g lard

2 tbs sour cream

1 1/2 tbs apple cider vinegar


1. For the pastry, combine flour, pepper and 1 tsp salt in a bowl. Toss through butter and lard. Using your fingers, rub into flour until it resembles coarse crumbs, leaving some larger pieces. Make a well in the centre. Combine sour cream and vinegar, then for flaky pastry add 2 tbs iced water, or for firm pastry add 2 tbs boiling water. Add to dry ingredients, then, using a small knife, cut together to form a dough. Transfer to a work surface lightly dusted with flour and knead into a ball. Enclose in plastic wrap and chill for at least 30 minutes to rest.

2. For the pie, place lamb in a large bowl with curry paste and mustard, and turn to coat. Heat a large frypan over high heat. In 2 batches, cook the lamb, turning, for 4-5 minutes or until browned. Transfer to a casserole with a lid. Repeat with remaining lamb. Return pan to heat and add onion, ginger, garlic, chilli, carrot and beetroot. Cook, stirring, for 2-3 minutes or until warmed through.

3. Transfer to casserole along with tomatoes and coconut water, if using (coconut water can be replaced with water). Place over medium heat and bring to a simmer, then reduce heat to low. Cover and cook, stirring occasionally, for 1 hour 20 minutes, then remove the lid and cook, stirring occasionally, for a further 40 minutes or until liquid is reduced.

4. Place cornflour in a small bowl and gradually add 1/2 cup (125ml) cooking liquid, stirring until smooth. Return the cornflour mixture to the casserole and cook, stirring, for 3-4 minutes or until thickened. Chill.

5. For the glaze, place sugar, lime pickle and 1/3 cup (80ml) water in a saucepan over medium heat, stirring to dissolve sugar. Bring to the boil, then set aside.

6. Preheat oven to 200°C.

7. Brush edge of a 1.5L-capacity 5cm-deep pie dish with egg. Roll out pastry to a 5mm-thick oval. Add lamb mixture to dish, then top with pastry, pinching edges to seal and trimming excess. Chill for 10 minutes to firm up.

8. Cut a few crosses into pastry to allow air to escape. Place on a baking tray and bake for 45 minutes or until golden. Brush pie with a little glaze, then bake, brushing with glaze every 5 minutes and adding curry leaves for the final 5 minutes of cooking, for a further 15 minutes or until golden and sticky. Serve warm, topped with salt flakes.

– Suggested by Marissa