Copy
Court Jester's March Newsletter

Recipe of the Month

Whole-Wheat Spaghetti with Lemon, Basil, and Salmon
 

1/2 pound whole-wheat spaghetti pasta
1 clove garlic, minced
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt, plus more for seasoning
1/2 teaspoon freshly ground black pepper, plus more for seasoning
1 tablespoon olive oil
4 (4-ounce) pieces salmon
1/4 cup chopped fresh basil leaves
3 tablespoons capers
1 lemon, zested
2 tablespoons lemon juice
2 cups fresh baby spinach leaves

 

Directions
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta and transfer to a large bowl. Add the garlic, extra-virgin olive oil, salt, and pepper. Toss to combine.

Meanwhile, warm the olive oil in a medium skillet over medium-high heat. Season the salmon with salt and pepper. Add the fish to the pan and cook until medium-rare, about 2 minutes per side, depending on the thickness of the fish. Remove the salmon from the pan.

Add the basil, capers, lemon zest, and lemon juice to the spaghetti mixture and toss to combine. Set out 4 serving plates or shallow bowls. Place 1/2 cup spinach in each bowl. Top with 1/4 of the pasta. Top each mound of pasta with a piece of salmon. Serve immediately


Recipe provided by Foodnetwork.com

Easter Holiday Hours

Both Court Jester locations will be closed Easter Sunday 4/20/14

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 $130
12 months $359

Burn Fat, Build Muscle and Better Your Health in Less Time with HIIT

(NaturalNews) People want to lose fat, gain muscle, and not spend a lot of time doing it. An easy way to accomplish this is... There is no easy way. The quickest and most effective way to lose fat and increase muscle is through High-Intensity Interval Training (HIIT). HIIT is based on short, intense burst of full capacity exercise followed by low activity or rest in intervals. The more intense the exercise, the less you do. The idea that aerobic exercise burns fat is phasing out. Although it does improve aerobic capacity; a study from The Cochrane Collaborationfound moderate, aerobic activity to produce negligible weight loss.
 

Less time, greater results

With rising numbers of overweight and obese individuals who are generally lazy to begin with, a prolonged exercise routine lasting one hour, five times a week is "too much." This is exactly where HIIT excels. HIIT workouts last 20-30 minutes, three times a week and achieve double the fat loss as 30-60 minutes of moderate aerobic activity. These workouts increase the basal metabolic rate and improve the muscles fat oxidation and glucose tolerance leading to quick and lasting results. HIIT workouts increase levels of several hormones including growth hormone, catecholamines (epinephrine, dopamine), and cortisol.
 

Long-term health benefits

Long-term benefits of HIIT include increased aerobic and anaerobic fitness, skeletal muscle adaptations, and lower glucose sensitivity. Type II diabetics showed improved insulin sensitivity by 23-58 percent with HIIT. A study involving older Type II diabetic males found eight weeks of HIIT provided no change in body mass, but abdominal fat was decreased by 44 percent. Another similar study involving males and females found HIIT combined with steady activity reduced visceral fat by 48 percent and subcutaneous fat by 18 percent.

I could go on and on. The benefits of HIIT are emerging as a potential "solution" to the obesity exercisedilemma (or lack thereof). Research is expanding in this field and more information is needed in regards to "minimum dose," optimal length and intensity for varied health outcomes, mechanism of fat loss, and a safe and sustainable protocol for different patient groups.
 

Get started today!

Want to start? The most commonly used and effective method in research has been the Wingate protocol. This uses a stationary bike and includes four to six 30 second full out sprints with one to two minutes rest between sprints. There are several variations including eight second sprints with twelve seconds rest for 20 minutes, or 24 seconds with 36 seconds recovery. Don't have a bike? Try regular sprints for 30 seconds with a one to two minute rest between. In any case, exercise should last no more than 30 minutes and usually fall within the 15-25 minute range. These should only be performed three times per week until your conditioning improves enough to add more. Don't like either of those options? Try Crossfit, this is HIIT at its finest involving functional, multiple muscle movements at high intensity with the added support of others like you going through the workout. There is nobody that is too out-of-shape that won't benefit from starting one of these workouts and noticing the results to both your appearance and your health. A difference will be noticed in as few as two weeks.


Article courtesy of www.naturalnews.com

Lose Weight WITHOUT Dieting?

 
   Maybe the key to a healthier lifestyle isn't what we can cut OUT of our diets, but what we can fit in. That's what doctors Chris and Kara Mohr are suggesting in their article as they highlight a few key parts of our diet that can be easy to overlook.
   First of all, we all need to start our day with a good, healthy breakfast that is full of nutrients so we can fuel our bodies and be ready for the day ahead. It's also always a good idea to include a vegetable with every meal--veggies with your eggs in the morning, carrot sticks with your lunch,
some fresh chopped cucumbers and tomatoes with dinner. It's actually a lot easier than you thought!
   Another thing to keep in mind: eat a serving of protein with every meal. The doctors say that spacing out your protein consumption is necessary in a healthy diet, and that being sure to include protein every time you plan a meal or snack is more important than simply counting your total daily protein intake.
   And lastly, find healthier options to replace soda in your diet. It's loaded with sugar and there are more healthful ways to consume your daily calories! Need an alternative to plain water? Try fresh-brewed tea, which is packed with nutrients, served hot or cold.

Article by Dr. Chris Mohr and Dr. Kara Mohr. "Lose Weight Without "Dieting." August 31, 2011.
 

Contact Us

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 13902
(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:
info@courtjesterac.com
  

 

 

Copyright © 2014 Court Jester Athletic Club, All rights reserved.
Email Marketing Powered by Mailchimp