Copy
Court Jester November 2012 Newsletter

 

November Personal Training Special

During the month of November, receive a free month membership with the purchase of 10 personal training sessions.  Contact the personal training department today to take advantage of this great offer!

 

Stuffed Chicken Divan with a Sherry Dijon Sauce
Ingredients

Preheat the broiler. Mist a shallow rectangular baking dish with cooking spray. Bring a medium pot of salted water to a boil. Add the broccoli and cook until bright green and crisp tender, about 5 minutes. Drain well and run under cold water until cold. Drain well again and squeeze dry in paper towels. Chop the broccoli and toss in a bowl with the Gruyere and garlic. Insert a paring knife into the thickest part of each chicken breast to make a 3-inch deep pocket. Stuff each chicken breast with equal amounts of the broccoli mixture. Rub both sides of the chicken breasts with oil and thyme and season with salt and pepper. Heat a large nonstick skillet over medium-high heat until very hot, about 5 minutes. Put the chicken in the pan and cook until golden brown and just cooked through, about 6 minutes per side. If the chicken begins to brown too quickly, turn the heat down to medium to finish cooking through. Transfer to the baking dishMeanwhile, combine the milk and stock in a small pot, season with salt and pepper and bring to a simmer over medium heat. Stir the sherry and cornstarch until smooth and pour, whisking constantly, into the sauce. Cook until just thickened, about 2 minutes. Remove from heat and stir in the Parmesan. Top each chicken breast with 2 tablespoons of sauce and place under the broiler. Broil until lightly browned, 2 to 3 minutes. Let the chicken rest for 5 minutes and then cut each breast in half on an angle. Whisk the mustard into the remaining sauce and spread a few tablespoons on each plate. Top with a halved chicken breast.

Mental Health and Exercise

Want to alleviate stress or cope with depression? Exercise may help. Increasingly, there is evidence from researchers that certain levels of physical activity can positively affect mental health. Len Kravitz, PhD, researcher and program coordinator of exercise science at the University of New Mexico, Albuquerque, takes a look at what research has discovered about the connection between exercise and mental health.

Stress

A growing body of research over the last 10 years shows that physical activity and exercise also improve psychological well-being (Dubbert 2002). Published data show that people with higher levels of fitness are capable of managing stress more effectively than those who are less fit (Hassmen, Koivula & Uutela 2000). It appears that cardiovascular exercise is the method that most benefits stress reduction. The research indicates that moderate-intensity aerobic exercise, performed three times a week (sessions lasting over 20 minutes) for up to 12 weeks, has the most influence on stress management.

Depression

The antidepressant action is one of the most commonly accepted psychological benefits of exercise. Patients diagnosed with depression have credited exercise as being an important element in comprehensive treatment programs for depression (Dunn et al. 2002). Cardiovascular and resistance exercise seem to be equally effective in producing antidepressive effects (Brosse et al. 2002). It also appears that both a one-time exercise session and chronic exercise training programs have a positive effect on people with clinical depression (Dunn et al. 2002). Research does imply, though, that the greatest antidepressive effects occur after 17 weeks of exercise, although you can observe improvements after 4 weeks (Scully et al. 1998). The effects of exercise on depression seem the same for men and women.

Anxiety

The results of over 30 published papers show a link between acute and chronic exercise and the reduction of anxiety (Scully et al. 1998). There appears to be much debate about whether low-intensity, moderate-intensity or high-intensity aerobic exercise is most beneficial. (If you’re not sure at what intensity you should exercise, consult with a personal trainer.) It appears that even short bursts of 5 minutes of cardiovascular exercise stimulate anti-anxiety effects. The research also indicates that people who train for periods of 10–15 weeks receive the greatest beneficial effects.

This handout is a service of IDEA, the leading international membership association in the health and fitness industry,www.ideafit.com.

Article courtesy of www.ideafit.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 5:45AM - 10:30PM daily
Friday 5:45AM - 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

 

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!!
Copyright © *|2012|* *|Court Jester Athletic Club|*, All rights reserved.

Our mailing address is:
216 Reynolds Road
Johnson City, NY 13790
Email Marketing Powered by Mailchimp