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Court Jester's November newsletter!
Recipe of the Month:

Herb Chicken with Brussel Sprouts


Ingredients

Directions

  1. Heat oven to 425° F. On a large rimmed baking sheet, toss the Brussels sprouts and cauliflower with 2 tablespoons of the oil and ½ teaspoon each salt and pepper. Roast, tossing once, until tender, 20 to 25 minutes.
  2. Meanwhile, heat the remaining tablespoon of oil in a large skillet over medium heat. Season the chicken with the herbes de Provence, ½ teaspoon salt, and ¼ teaspoon pepper. Working in batches, cook until golden brown and cooked through, 2 to 3 minutes per side, adding more oil as necessary. Serve with the vegetables.

 

Directions:

-Prepare the eggplant by sprinkling with about 1/2 tspn salt 

-Let eggplant stand in a colander for about 20 minutes to dry out
-Pat dry, and season with salt and pepper
-Heat some of the oil in a large skillet over medium high heat
-Cook eggplant, without stirring for about about 4 minutes or until golden
-Flip and cook an additional 3 to 4 minutes (Cook in a single layer, in batches)
-Drain eggplant on paper towels and repeat the process until all the eggplant is cooked.
-Turn heat down to medium, add 3 tblspns of oil and add 4 garlic cloves
-Cook until golden, about 2 minutes, then Add tomatoes and oregano
-Cook, breaking up the tomatoes, until they start form a sauce, about 15 minutes
-Add basil and 4 tblspns Parmesan; simmer 5 minutes more
-Meanwhile, heat a small skillet over medium heat and add 1 tblspn olive oil
-Mince the remaining garlic and add to the skillet, along with the bread crumbs
-Toast, stirring, until bread crumbs just start to brown, about 2 minutes
-Remove from heat and stir in 1 tblspn Parmesan; season with a pinch of salt
-To serve, arrange eggplant on a large platter and spoon dollops of ricotta on top
-Then top with sauce; scatter bread crumb mixture over sauce, garnish with basil leaves, then drizzle with olive oil.


Recipe courtesy of lemonsandloafers.com

Just a reminder...
 
With the snowy weather, we'd like to remind our members to please bring a change of sneakers on snowy/slushy/wet days to put on when you get to the gym. This will help prevent unnecessary wear and tear on our machines. Thank you!!
 
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!
Spin Your Way to Winter Fitness

As Old Man Winter roars in and daylight becomes scarce, it's vital that you have a structured training program that keeps you motivated, improves your weaknesses and gets you ready to achieve next season's goals.

Spinning? classes are a great way to beat the cold despite their bad reputation for being a glorified aerobics class on a bike.

Here are three ways that you can turn those classes into the perfect winter workout by honing your technique as you work on building endurance.

Focus on your pedal stroke: You don't have to balance the bike, steer, or be wary of your buddy who thinks he's George Hincapie but is actually the worst bike handler you've ever seen.

Take a few minutes in the beginning of class to pedal with one leg. Do 2 x 30 seconds on each leg. Then take some 30-second or one-minute intervals to really focus on a perfect pedaling—both legs—smooth and efficient. Be sure to slow down (or stop) your pedaling when you switch your legs.

Recruit your fast-twitch fibers: Most gym bikes have semi-fixed or totally-fixed cranks. This will carry your legs through the circle even when they start to wear out at the end of class. This is a great time to do some 30-second bursts of high-cadence, low-resistance sprinting in the saddle. These are for technique, not power.

This effort will recruit fast-twitch muscle fibers when they're the most tired, training your legs to be the fresh at the end of a hard ride or race. This makes you more prepared for that inevitable attack at the end that spring road race.

Remember, you control the workout: If your workout goal is to do a solid 10-minute seated climb, then stay in the saddle. No one is going yell at you. And don't forget that you control the tension on the flywheel. Be sure to keep it at your intensity and not Joe Spinner's—who doesn't even commute to work.

Article courtesy of www.active.com

 

The Do's and Don'ts of Weight Training 
Recent studies have shown that an increased number of weight training-related injuries are occuring as more and more people are using weight rooms at gyms across the country. Below, Women't Health author Michelle Hamilton has compiled a few pointers for avoiding injury while working out:


 
1. Always, always, always warm up before training your muscles. Try dynamic and static stretches to get your muscles primed for movement.
2. Work on perfecting your form. At Court Jester, feel free to ask one of the trainers in the office (their floor hours are posted on the door and near the front of the gym as well). They can help you learn to use machines properly--that's what they're there for!
3. Don't forget those opposing muscle groups! Antagonistic groups like the triceps and biceps, or quadriceps and hamstrings, both need to be exercised to keep muscles functioning their best. Here's a tip: for every muscle you work that is on the front of your body, work on on the back.
5. Don't put added stress on your shoulders--it can do damage. When using weights, never allow your elbows to be exented more than two inches behind your body, and never allow a bar to be pulled down behind your head (in the case of the Lat Pulldown machine, for instance).


 
article courtesy of www.today.msnbc.msn.com
 


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 5AM - 10:30PM daily
Friday 5AM - 9:30 PM
Saturday 7AM - 8PM
Sunday 8AM - 8PM


Or email us at: Training@CourtJesterAC.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

 
Thanksgiving Hours

Court Jester West:
Wednesday 11/27/13 - Closing at 10:30pm
Thursday 11/28/13 - Closed
Friday 11/29/13 - Open at 5:00am

Court Jester East:
Wednesday 11/27/13 - Closing at 7:00pm
Thursday 11/28/13 - Closed
Friday 11/29/13 - Open at 5:00am


 
 
 

 

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