CJ August Newsletter


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

Free Trial Week

Bring this coupon to either Court Jester location to get a one week membership for free.
(This promotion is valid only with a local ID)

Labor Day Hours:

Court Jester East:
Closed Sunday 9/1 and Monday 9/2

Court Jester West:
Closed Monday 9/2

Foot Type: Choosing Shoes

Want to enjoy a lifetime of exercise? Make sure you wear the shoes that best suit your feet. Shoes are made for all types of feet and actions, and knowing your foot type can aid you in selecting shoes that will help prevent injury.

Alexandra Williams, MA, a fitness writer and editor in Santa Barbara, California, and co-owner of, shares experts’ insights on the different foot types and how to discover yours.

Determining Your Foot Type

Running expert and 2011 IDEA Personal Trainer of the Year Jason Karp, PhD, of San Diego says that the right type of shoe for you depends on two things: your foot type (size of your arches) and what your foot does when it touches the ground. Karp recommends the “wet test” to find your foot type. “Walk across a flat surface with wet feet so you can see your footprint and see the kind of arches you have.”

Understanding Foot Type

Here are the three basic foot types, according to

Normal arch. If you see about half of your arch on the paper, you have a normal (medium) arch. You are considered a normal pronator. (When you run or walk, you land on the outside edge of your foot and roll inward. This entirely normal inward rolling is called pronation.) Normal pronation absorbs shock and optimally distributes the forces of impact when the arch collapses inward.

Low arch. If you see almost your entire footprint, you have a flat foot (low arch), which means you’re probably an overpronator. That is, a microsecond after footstrike, your arch collapses inward too much, resulting in excessive foot motion. This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently.

High arch. If you see just your heel, the ball of your foot and a thin line on the outside of your foot, you have a high arch. This means you’re likely an underpronator (also called a supinator), which can result in too much shock traveling up your legs, since your arch doesn’t collapse enough to absorb it. Forces of impact are concentrated on a smaller area of the foot (the outside part) and are not distributed as efficiently.

Buying Shoes

When trying on shoes, mention which type of foot you have. A knowledgeable salesperson should be able to help you find shoes suited to your type.

Don’t make shoes multitask, recommends Amy Ashmore, PhD, an ACE-certified personal trainer and an associate professor in sports and health sciences with the American Public University system. “Walking shoes are stiffer; running shoes are more flexible, with extra cushioning to handle greater impact. If you do both activities, get a pair for each one. For [other fitness activities] cross-trainers are fine.”

When testing shoes, wear workout socks and get fitted in the evening, when your feet are largest. There should be half an inch between the longest toe and the toe box (Asplund & Brown 2005). Look for stores that allow you to return the shoes within a certain time period if they aren’t working for you.

SIDEBAR: Going “Barefoot”

Warm Chicken and Butter Bean Salad


1 15-ounce can butter beans, drained and rinsed
1 12-ounce jar roasted peppers (red, yellow or a combination), drained and chopped
1/4 cup chopped dill pickle 2 stalks celery, diced
2 tablespoons chopped fresh parsley
Finely grated zest and juice of 1 lemon
1/4 cup extra-virgin olive oil
1 1/2 pounds skinless, boneless chicken breasts
6 sprigs thyme
1 red onion, halved and sliced
1/4 teaspoon red pepper flakes
6 cups mixed baby greens


Combine the beans, roasted peppers, pickles, celery, parsley and lemon zest and juice in a large bowl.
Heat the olive oil in a large skillet over medium-high heat. Add the chicken and thyme, then scatter the red onion and red pepper flakes around the pan. Cook until the chicken is browned on the bottom and the onion is soft, about 4 minutes. Turn the chicken, add 1/4 cup water, cover the skillet and reduce the heat to low. Continue cooking until the chicken is cooked through, 5 to 8 more minutes. Transfer the chicken to a cutting board; discard the thyme. Add the cooked onion to the bean mixture.

Thinly slice the chicken against the grain and add to the bean mixture. Add the greens and toss to combine.

Recipe courtesy of


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 
(607) 723-2522
Hours of operation:
Monday thru Thursday 5AM - 10:30PM daily
Friday 5AM - 9:30 PM
Saturday 7AM - 8PM
Sunday 8AM - 8PM
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Our mailing address is:
216 Reynolds Road
Johnson City, NY 13790
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