December 2019/January 2020 December 11, 2019
This month we have a couple from the hills who make the trip down twice a week and provide us with laughter!
Did you see our Acro yoga routine at our party? Read up all about acro yoga!
We celebrate at our staff and clinic Christmas party and wish everyone a happy holiday!
Our recipe of the month is a delicious Mediterranean Salmon and Prawn Stew
corehealth Monthly Special
Recipe of the Month – Mediterranean Salmon and Prawn Stew
corehealth Monthly Special
Get rid of your plastic bottles and buy one of our reusable ones for only $3.50!
“It’s Christmas Eve. It’s the one night of the year when we all act a little nicer, we smile a little easier, we cheer a little more. For a couple of hours out of the whole year, we are the people that we always hoped we would be.”
– Frank Cross “Scrooged”
corehealth Client Story
How did your journey begin at corehealth?
Judith: I first came to corehealth when I had a snow skiing accident and injured my back. I was referred by two friends who come here.
Duncan: I came here because of Judith. She kept nagging me about my knee and some of my other problems and thought Corehealth could help.
What do you like about corehealth and what makes us different to other clinics?
Duncan: All the staff are very enthusiastic and personable.
Judith: I agree with Duncan. The staff are always friendly and enthusiastic which makes the sessions enjoyable. I also like coming here as I have seen the improvements that I have made while attending sessions here.
Do you have a least favourite exercise?
Judith: I like all the exercises although Jackrabbit on the reformer is my least favourite exercise as it really tests my abdominals and upper body strength.
Duncan: Most of the exercises are okay. My least favourite would be the foam rolling at the end of the sessions as it can be ‘excruciating’ and the staff seem to enjoy it too much.
What changes have you noticed since you started sessions at coreheatlh?
Judith: I feel like my balance and general strength have improved a lot and the fact that I’m pain free is great.
What do you enjoy doing outside of your sessions?
Judith: We both enjoy skiing at Thredbo and overseas, particularly when we do it with the kids and grandkids. We visit our grandchildren in Wangaratta and overseas too and enjoy spending time with them when they come to visit. We live up in the hills and have thirty acres so there is always something that needs doing on the property.
Duncan: We both also enjoy food and wine although I am the one who does all the cooking at home. Other interests include reading, listening to classical music and going to the symphony. As far as watching sport goes, we go to the footy in winter and support Norwood and the Crows. We also enjoy the cricket, but just the longer form of the game. Twenty/twenty isn’t real cricket; it doesn’t have the nuances of test cricket
We know you both like to travel, have you got any trips planned for the next year?
Judith: We are definitely going to Canada in January to visit our daughter and her family and go skiing. We will also have some visits to our family in Wangaratta and have our usual winter ski trip to Thredbo.
Duncan: We will possibly be going to Japan next year too, but not for skiing. We are thinking of going in autumn as that is our favourite time of year everywhere. We will do some walking (we used to do lots of walking trips but I’m not sure my body is up to that anymore), sightseeing and generally explore the culture.
CoreHealth Staff are loving Acro Yoga!
Our Christmas party has come and gone and chances are you’ve heard or saw that this year’s performance featured a lot of “Acro Yoga” style moves. As the name suggests, it combines both Yoga and Acrobatics, involving two or more people performing movements in which at least one person is lifted by another. There are three primary roles in Acro Yoga; the “Base”, the “Flyer”, and the “Spotter”. It is more vigorous than many traditional forms of yoga and has an increased risk of injury.
The Base is the individual with the most points of contact with the ground – usually lying on their back. They will generally use their hands and feet to support the Flyer’s hips, shoulders or hands, but there are many variations to this. Generally the Base is the heavier and stronger of the pair, but with proper technique the smaller partner can learn to be the Base.
The Flyer is elevated off the ground by the Base and moves into a series of dynamic positions, often trusting gravity and the Base to guide much of the movement. A classical Flyer will be lighter and have good flexibility, balance, confidence and core strength.
The Spotter oversees the practice and has the safety of all parties as their priority. They do this by standing close, and through hands-on means or verbal instruction. They can also provide recommendations for improvement of form.
There are “static” poses where the partners/group aim to gain an equilibrium due to equal opposing forces, and dynamic “flying” sequences. One type of “flying” sequence is a “washing machine” in which a sequence of movements start and end in the same position.
There is very little research done on the benefits of Acro Yoga but the strength, coordination, balance and cooperation required can’t be denied. While we certainly won’t be jumping to incorporate Acro Yoga into our rehab sessions, it certainly has us continuously learning new ways the body can move and build strength and flexibility. After the performance is done for the year, we have had so much fun with it that we have scheduled time in our busy clinic schedule for us to continue to practice – it certainly is a new mode of staff bonding!
Written by Stephanie Folley
The clinic will be closed from 12:00pm on Tuesday Christmas Eve (December 24th) and reopen on Thursday 2nd of January. Classes and physiotherapy will be happening from the 2nd of January yet Exercise Physiology sessions will not start back until the 8th of January. Make sure that you have spoken to staff about all of your appointments over the holiday period!
We wish you all a Merry Christmas and a happy and safe New Year! Thank you to everyone for being a part of our journey once again this year and here’s to many more exciting and new challenges and adventures next year!
Thank you to everyone who came along to celebrate with us at our Christmas Party on Thursday! We had such a great time and we hope that everyone enjoyed it just as much and had a great view of our special performance! If you weren’t lucky enough to be there or want to see it again, we will be uploading the videos to our facebook and instagram page.
Staff Christmas party!
We went to Clare over the weekend to celebrate Christmas with our corehealth family. We stayed at the Clare Country Club and had an amazing dinner at Seed Kitchen and Winehouse again for the second year in a row! There was lots of gin, champagne, good food, good company and plenty of laughs!
Recipe of the month
Garlic and oregano chicken with smashed cucumbers
4 chicken Marylands
1/2 cup (75g) white sesame seeds
1 tbs white (shiro) miso paste
1/3 cup (80ml) sesame oil
tbs white wine vinegar
4 Lebanese cucumbers
1 tbs olive oil
Dill sprigs and lemon cheeks, to serve
500g thick Greek-style yoghurt
500g thick Greek-style yoghurt
1/2 bunch oregano, leaves picked
3 garlic cloves, finely chopped
1 long red chilli, seeds removed, finely chopped
- For the marinade, place all ingredients in a food processor and whiz to combine. Transfer marinade to a large bowl and add the chicken. Toss to coat, then cover and chill for 1 hour to marinate.
2. To make the dressing, whisk sesame seeds, miso, sesame oil and vinegar in a bowl until combined.
3. Using the back of a knife, gently crush the cucumbers until cracks begin to appear down their sides. Cut cucumbers into 2cm-thick slices and add to the dressing. Toss to coat. Set aside until required.
4. Heat a barbecue or chargrill pan to medium-high heat. Remove chicken from marinade and drizzle with olive oil.
5. Cook chicken skin-side down for 3-4 minutes until grill marks appear. Reduce heat to medium, then turn chicken and cook, covered (use aluminium foil if using a chargrill pan), for 20 minutes or until cooked through.
Grilled haloumi, peach, ham and mint salad
4 yellow peaches, halved, stones removed
250g haloumi, cut into 1cm slices
1 tbs extra virgin olive oil
1 cup (280g) thick Greek-style yoghurt
2 baby cos lettuce, quartered lengthways
150g shaved ham off the bone, roughly torn
1/2 cup (80g) green olives, sliced into cheeks
1/2 bunch mint, leaves picked
1/2 cup (50g) flaked almonds, roasted
1 1/2 tbs white wine vinegar
1 1/2 tbs white soy sauce (from Asian supermarkets) or light soy sauce
1/3 cup (80ml) extra virgin olive oil
1. Heat a barbecue or chargrill pan to medium-high heat. Drizzle peaches and haloumi with oil. Cook haloumi for 2 minutes each side or until grill marks appear, and cook peaches, cut-side down, for 2 minutes or until grill marks appear.
2. For the dressing, whisk all ingredients in a small bowl and set aside.
3. Season yoghurt, then spoon onto a plate. Top with grilled haloumi and peaches, lettuce, ham, olives, mint and roasted almonds. Drizzle with dressing to serve.
Suggested by Marissa
Mother’s Instinct August 23, 2019
A Mother’s Day Special Blog: The Science of Maternal Instincts
As we come close to mothers day we are all given the chance to reflect on the amazing mothers out there, and mothers themselves can reflect on their own experience of motherhood. Especially through pregnancy and into the first year of motherhood there are significant adaptations in the mother’s brain prompted by hormonal changes. Activity increases in the regions that control empathy, anxiety and social interaction such as the prefrontal cortex, midbrain and parietal lobes. These changes contribute to those feelings of overwhelming love, fierce protectiveness and constant worry.
One area of the brain has been of particular interest when studying postpartum mothers: the amygdala. This small region of neurons helps process memory and drives emotional reactions such as fear, anxiety and aggression. After giving birth for the first time the amygdala grows and this helps the mother to bond to the baby and to be hypersensitive to its needs. The amygdala rewards the mother with happy hormones to motivate mothering behaviours (not unlike training a puppy!). Fathers also experience these rewards for paternal behaviour such as moving their baby around and presenting objects to them. There are unfortunately also down sides to these neural adaptations; likely these heightened states of alertness contribute to post-natal depression and anxiety.
So really all our mothers’ love boils down to is a few hormones and neurons… and her sleepless nights, her pearls of wisdom, her sacrifices, the safety she builds around you, and her always being ready to drop anything to come to your side. This mother’s day lets all do something thoughtful and special for our mums, and to the mums out there allow yourself to be appreciated for all the hard work those pesky hormones conned you into.
Written by Steph Folley