Court Jester's November newsletter!

Recipe of the Month

Pumpkin Chai Breakfast Bread

2 c wheat flour
1 t baking soda
1/2 t sea salt
1 t ground cinnamon
1 t fresh ginger
1/2 t cardamom
3/4 c maple syrup
2 large eggs
1 cup pumpkin
1/2 c melted butter
1 can pumpkin puree

Preheat oven to 350
Mix all wet ingredients first, then add in flour, baking soda, and spices. Place batter in greased bread pan and bake for 45-55 minutes. Enjoy!

Recipe courtesy of

Just a reminder...
As snowy weather approaches, we'd like to remind our members to please start bringing a change of sneakers on snowy/slushy/wet days to put on when you get to the gym. This will help prevent unecessary wear and tear on our machines. Thank you!!
A note on towels

We'd like to emphasize that our free towel service is a priveledge. Please place your used towels in the bins provided and encourage other members to do so as well. Thanks!
Update on Steve's Surgery
Steve is recovering well from surgery and we hope to see him around the gym again soon. Anyone wishing to make a donation to Steve may leave it with the front desk.

Welcome back everyone!

We want to thank you all for joining us and continuing to spread the word to your friends!

First, we'd like to take this opportunity to say

Thank you to all of those who were able to attend Court Jester's open house the first weekend of October!
Our staff greatly appreciated everyone who attended and brought thier friends and families along. The day was a tremendous success, mainly because all of you came out to see what Court Jester's all about! We hope you had the chance to experience all the programs that we offer and that you had FUN!!!

Don't forget to order your favorite Court Jester gear online by October 31st to receive 20% off your order!
Hurry to our online Pro Shop and use the code OPENHOUSEWEST

Click here to visit the online Pro Shop

Remember, you can always reach us with questions, comments or concerns at,
or call us at (607) 729-3332 (West) or (607) 723-2522 (East)

If you'd like to speak with a Personal Trainer from the Court Jester Personal Training department,
give us a call at (607) 752-2628, or email us at
We're happy to share information, and ready to help you get started with your fitness goals by setting up your first appointment!

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Deconstructing Cravings
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.
No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.
The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:
-Have a glass of water and wait 10 minutes.
-Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
-What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
-When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.  

Article courtesy of Victoria Touijilina, Certified Holistic Health Coach, AADP.   (607) 744-0770

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 5:45AM - 10:30PM daily
Friday 5:45AM - 9:30 PM
Saturday 7AM - 8PM
Sunday 8AM - 8PM

Or email us at:

Staying Healthy as Winter Approaches 

It's almost November, and before we know it the snow will be falling and we all know what that means...this year's cold and flu season is on its way.  Below we've listed some tips for avoiding sickness during this season, according to Derek Markham of

- Wash your hands frequently, especially when returning home from a public place
- Change your hand towels often. Using a common towel may pass germs from one person to another, so a sick person should have their own towel to use.
- Clean the places that harbor the most germs in your house; refrigerator doors and handles, bathroom faucets, doorknobs, remote controls, light switches, telephones, dishwasher handles, salt and pepper shakers, toys, and of course, your hands!
- Get plenty of sleep. Not getting enough sleep will negatively affect your immune system, leaving you more vulnerable to cold and flu viruses.
- Stay hydrated. Living and working inside with the heat on can really dry you out, and it’s more difficult to remember to drink water when it isn’t hot outside.
- Take your vitamins. Remember your multivitamins, and supplement them with fresh fruits, vegetables, and juices.
- Get sunshine on your body. Exposing yourself to the sun every day boosts vitamin D
production and helps to lift your mood, which affects your immune response.
- Be active – move your body. Regular exercise, especially vigorous exercise, keeps your body healthy and offsets the negative effects of our modern sedentary lifestyle. So head on over to Court Jester!
- Take it easy on the coffee and alcohol. At the first sign of illness, try taking a break from coffee and alcohol to give your liver less to deal with.
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