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Court Jester May 2012 Newsletter

Meet Our New Instructors!

Court Jester has three new instructors.  Courtney Rozen is a certified group fitness instructor and is currently teaching the Sunday 9am Body Blast on the Ball class.  Tanya Morris is currently teaching the Monday 6:15pm Hip Hop class. Gabi is our newest Zumba instructor.  

 

Recipe of the Month:

Thai Vegetable Curry
 
Ingredients:
-4 cloves garlic, finely chopped
-2 tablespoons finely chopped fresh ginger
-2 tablespoons chopped fresh mint
-2 tablespoons chopped fresh basil
-2 tablespoons chopped fresh cilantro
-2 cups carrot juice
-1 red bell pepper, seeded and thinly sliced
-1 large eggplant, peeled, if desired & cut into 1 inch cubes
-2 cups green beans, cut in 2 inch pieces
-3 cups sliced shiitake mushrooms
-1 (8 ounce) can bamboo shoots, drained
-2 tablespoons Dr. Fuhrman's VegiZest or other no salt seasoning
-1/2 teaspoon curry powder
-2 cups watercress leaves, divided
-3 tablespoons unsalted natural chunky peanut butter
-2 pounds firm tofu, cut into 1/4 inch thick slices
-1/2 cup light coconut milk
-1/2 cup chopped raw cashews
-unchopped mint, basil or cilantro leaves, for garnish (optional)

Instructions:
Place the garlic, ginger, mint, basil, cilantro, carrot juice, bell pepper, eggplant, green beans, mushrooms, bamboo shoots, VegiZest, curry powder, and 1 cup of the watercress in a wok or large skillet. Bring to a boil, cover and simmer, stirring occasionally, until all the vegetables are tender. Mix in the peanut butter. Add the tofu, bring to a simmer, and toss until hot. Add the coconut milk and heat through. Top with the remaining 1 cup watercress and the cashews. Garnish with mint, basil or cilantro leaves, if desired.

Receipe courtesy of drfurhman.com

 

Nice to Know Facts About Flexability and Stretching

1. Flexibility matters. Achieving and maintaining an adequate range of motion in your musculoskeletal joints is important for several reasons, including the fact that it appears to reduce your potential for injury. For example, an insufficient level of flexibility in your hamstrings and lower-back muscles is thought to be a major factor in the incidence of lower-back pain. At a minimum, improving your level of flexibility will enhance your ability to perform certain physical and sports-related tasks.
2. Timing matters. As a general rule, the best time to stretch is just after a brief warm-up. Such a schedule will increase your level of blood flow and raise the temperature level in your muscles, both of which are vital for muscle elasticity. Stretching cold muscles may sprain or tear them. You also should stretch after warming down.
3. Prescription matters. One of the keys to maximizing your efforts to increase your level of flexibility is to perform two to six repetitions of each stretch exercise to the point of mild discomfort, holding each stretch for 10 to 30 seconds. (Note that no universal consensus exists concerning how long to hold a particular stretch.)
4. Exercise order matters. Begin your stretching routine by stretching the major muscle groups of your body first. Then, stretch the specific muscles involved in the activity in which you plan to engage.
5. Isolation matters. To the degree possible, isolate the muscles you wnat to stretch. If other parts of your body move while you are exercising, your stretching efforts will be compromised, and your risk of suffereing an injury will be heightened.
6. Technique matters. Three basic approaches to stretching commonly are used. Ballistic stretching (i.e., performing bouncing stretches) involves the momentum generated by the moving body part to produce the stretch. The second type of stretching is static stretching which involves gradually stretching through a muscle's full range of movement until resistance is felt. The stretch is held for a predetermined time, and then the muscle being stretched is relaxed, followed by stretching that muscle even further. The final common stretching is contract-relax stretching (i.e., proprioceptive neuromuscular facilitation). This technique involves performing an isometric contraction of the muscle to be stretched, followed by slow, static stretching of that same muscle.
7. Pain matters. You should not stretch to the point of pain. Flexibility can not be developed while the stretched muscle is in pain; also, you may injure yourself. At worst, any discomfort you experience while stretching should be relatively mild and brief.
8. Gender matters. All factors considered, women tend to be significantly more flexible than men at all ages (youth to adulthood). To a degree, these difference can be overcome by engaging in a properly designed stretching program for an extended period of time.
9. Age matters (somewhat). As you age, your level of flexibility tends to decrease, although such a decrease can be attributed more to an increase in your level of inactivity rather than the aging process itself. Most human bodily systems experience some degree of functional decline, but much of the physiological decline typically seen with aging resuls from a decrement in a person's physical activity level.
10. Patience matters. Don't be discouraged with or forego your stretching efforts because you are not progressing as quickly as you would like or are not as flexible as others. Keep in mind that flexibility is an individual matter, one that varies from person to person. Stay the course. Eventually, your efforts will pay substantial dividends. 
Article courtesy of: Fitness.com

 

Students?

Student members of Court Jester AC are eligible for discounts when they show a valid school ID:
1 month $37
3 months $99
4 months $140
12 months $359

 

 


Court Jester West
216 Reynolds Road
Johnson City, NY 13790
(607) 729-3332
Hours of operation:
Monday 5AM - Friday 9:30PM (24 hours)
Saturday 7AM - 8PM
Sunday 8AM - 8PM


Court Jester East
67 Robinson Street
Binghamton, NY
13901
(607) 723-2522
Hours of operation:
Monday thru Thursday 5:45AM - 10:30PM daily
Friday 5:45AM - 9:30 PM

 

 

A Note on Towels

We'd like to emphasize that our free towel service is a privilege. Please place your used towels in the bins provided and encourage other members to do so as well. Thanks! 

The Trainer's Corner

Tips From the Trainers:

It is very important, when performing squats and lunges, to make sure your knees stay behind your toes. Knees going too far forward put will put excess stress on the knees.  Making sure your weight stays in your heal will ensure that your knees stays behind the toes. 

-Stacy

Copyright © *|2012|* *|Court Jester Athletic Club|*, All rights reserved.
Our mailing address is:
216 Reynolds Road
Johnson City, NY 13790
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