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Court Jester Newsletter

Memorial Day Weekend Hours:

East Gym:
Closed Sunday 5/26/13 and Monday 5/27/13

West Gym:
Closed Monday 5/27/13

Grilled Portobello Burger with Onion Jam

Ingredients

2/3 cup low-fat plain yogurt
3 tablespoons prepared horseradish
4 tablespoons extra-virgin olive oil
3 medium-large red onions, thinly sliced (about 2 pounds)
2 sprigs fresh thyme
Kosher salt and freshly ground black pepper
1 cup red wine
1/4 cup honey
1/4 cup red wine vinegar
1 garlic clove, crushed
2 tablespoons balsamic vinegar
4 large portobello mushrooms, (about 1 pound) stemmed
Lettuce leaves
4 whole grain buns, or whole wheat English muffins, split and toasted
Directions
Put the yogurt in a paper towel-lined strainer set over a bowl, set aside to drain and thickened, about 60 minutes. Discard the watery liquid. Whisk the horseradish into the thickened yogurt.

Meanwhile, heat 2 tablespoons of the olive oil in a medium skillet, over medium heat. Add the onions, 1 thyme sprig, and season with salt and pepper, to taste. Cook, covered, until the onions have wilted, about 10 to 15 minutes, (give them a stir every now and then with a wooden spoon to prevent them from sticking). Add the red wine, and simmer over high heat until most of the wine gets absorbed into the onions. Add the honey and red wine vinegar and simmer gently until the onions get jam-like, about, about 15 minutes.

Preheat a stove top grill pan over medium-high heat. Whisk the remaining 2 tablespoons oil, garlic, and balsamic vinegar in a bowl. Strip and add the leaves from the remaining sprig of thyme. Coat the mushroom caps all over with the flavored olive oil. Grill the mushrooms, turning as needed, until tender but not mushy about 3 to 4 minutes per side. Season with the salt and pepper.

Sandwich the mushroom between the buns, top with some of the onion jam, some lettuce, and a dollop of the horseradish cream. Serve warm.

Article courtesy of www.foodnetwork.com

Hot Weather Exercise

You love to exercise outside in the fresh air, but certain times during the year are downright hot and sticky. Harsh summer conditions may mean it’s challenging to exercise outdoors.

Knowing how to handle these outdoor conditions will protect you from fatigue and heat-related diseases. Jason R. Karp, PhD, exercise physiologist and owner of RunCoachJason.com, discusses what you can do to prepare yourself for the summer heat.

Hydrate

Beginning a workout fully hydrated or even “hyperhydrating” (hydrating to a greater degree than normal) before a workout can delay dehydration during exercise, maintain exercise performance and decrease the risk for heat-related illnesses.

Pre-exercise fluid intake enhances your ability to control body temperature and increases plasma volume to maintain cardiac output. You should drink enough fluids before exercising in the heat to begin every workout fully hydrated, and you should continue to drink during workouts longer than 1 hour. (See next section for specific guidelines of what to drink.)

A good indicator of your hydration levels is urine color. The lighter the urine color, the better the level of hydration. Your urine should look like lemonade rather than apple juice.  

What Should You Drink?

FLUID

Before Exercise. Drink 500 milliliters (ml) 2 hours before exercise.

During Exercise. Drink about 200 ml every 15–20 minutes, aiming to match fluid intake to sweat loss. Maintain 400–600 ml of fluid in the stomach to optimize gastric emptying.

After Exercise. Drink 1 liter (L) per kilogram (kg) of weight lost during exercise.

SODIUM 
Sodium intake is necessary only if exercise lasts more than 60 minutes or if you have a sodium deficiency. Before, during and after exercise, consume 0.5–0.7 gram (g) per L of fluid.

GLYCEROL 
Drinks that contain glycerol cause fluid retention. This effect facilitates hyperhydration, protects against dehydration and maintains core body temperature.

Before Exercise. Ingest 1.2 g per kg of body weight in a 20% glycerol solution within a 30-minute period, followed by 26 ml of water per kg of body weight, distributed over the 90 minutes prior to exercise.

During Exercise. Ingest 0.125 g per kg of body weight mixed in 5 ml of fluid per kg of body weight.

After Exercise. Ingest 1.0 g per kg of body weight mixed in 1.5 L of fluid.

Acclimatize 
Chronically exposing yourself to a hot and humid environment simulates adaptations that lesson the stress. Cardiovascular adaptations to exercising in the heat are nearly complete within 3–6 days. Full acclimatization becomes complete after 2 weeks as the increased sweating response catches up to the other adaptations. Therefore, take 2 weeks of slowly introducing yourself to the heat to be fully acclimatized and prepared for prolonged continuous exercise.

For the latest research, statistics, sample classes, and more, "Like" IDEA on Facebook here.

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

Student?

 
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
Copyright © *|2013|* *|Court Jester Athletic Club|*, All rights reserved.

Our mailing address is:
*216 Reynolds Road
Johnson City, NY 13790|*
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