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June 2012 Newsletter 

Strawberry- Raspberry Sundaes

Ingredients

-1 cup strawberries, plus more for garnish

-1/2 cup raspberries, plus more for garnish

-2 tablespoons sugar

-1/2 teaspoon lemon juice

-2 cups nonfat vanilla frozen yogurt

Preparation

-Puree strawberries and raspberries with sugar and lemon juice in a blender. Serve over frozen yogurt and top with sliced strawberries and raspberries, if desired.

Nutrition

Per serving: 130 calories; 0 g fat ( 0 g sat , 0 g mono ); 2 mg cholesterol; 28 g carbohydrates; 5 g protein; 2 g fiber; 65 mg sodium; 293 mg potassium.

Receipe courtesy of www.eatingwell.com
 

Reboot Your Exercise Motivation

You Think: "The scale is stuck. Why bother?"

Rethink: "This pudge will budge."

Stick with the scale: Love it and you'll probably lose pounds. In a study at the University of Minnesota, Twin Cities, of 3,026 adults who were watching their waistlines, those who weighed themselves more frequently lost more weight over two years or regained fewer pounds. This research backs up the benefits of daily weigh-ins, but weekly may do the trick: Three-quarters of the successful long-term slimmers listed in the National Weight Control Registry step on the scale at least once a week. "Plateaus are part of the process," says Kim H. Miller, PhD, associate professor of health promotion at the University of Kentucky in Lexington. Stay motivated in the meantime by giving yourself credit for how much better your clothes fit and for improving your overall health.

Redo: Rev up your routine

"As your metabolism changes to accommodate your smaller size, you are going to have to change what you're doing to coax your body to keep responding and shedding fat," Miller says. If you're eating light already (around 1,500 calories a day), don't cut back more; turn up the intensity and/or increase the length of your workout session a smidge.

This will not only burn more calories but also increase your cardio capacity, meaning that everything feels easier to do, so you can keep exercising. Crank the resistance on your stationary bike, push the pace of your walk or run for one-minute intervals, or add step-ups or jumping jacks between sets of toning moves: The cardio-strength mix of circuit training burns 512 calories per hour, more than double that of lifting alone.

Motivation tip courtesy of www.fitnessmagazine.com

WHAT'S NEW AT CJ?

-Court Jester East will now have Zumba on Monday nights at 6:15.  Hip-Hop will move to Wednesdays at 6:30.

-The Group Fitness class schedule will now have the classes labeled whether they are beginner, intermediate, advanced or a combination.

Burning Fat: Myths and Facts

 

A popular myth is that there is a specific range of heart rates in which you must exercise to burn fat. Even many cardio machines display a “fat-burning zone” on their panels, encouraging people to exercise in a specific heart rate range. Have you ever wondered if you really have to exercise in a specific heart rate zone to lose fat? And what happens if you venture out of that zone? Jason R. Karp, PhD, a nationally recognized speaker, writer and exercise physiologist who coaches recreational runners to Olympic hopefuls through his company, RunCoachJason.com, sheds light on this issue.

Fuel Use During Exercise

You use both fat and carbohydrates for energy during exercise, with these two fuels providing that energy on a sliding scale. During exercise at a very low intensity (e.g., walking), fat accounts for most of the energy expenditure. As exercise intensity increases up to the lactate threshold (the exercise intensity that marks the transition between exercise that is almost purely aerobic and exercise that includes a significant anaerobic contribution; also considered the highest sustainable aerobic intensity), the contribution from fat decreases while the contribution from carbohydrates increases. When exercising just below the lactate threshold, you are using mostly carbohydrates. Once the intensity of exercise has risen above the lactate threshold, carbohydrates become the only fuel source.

If you exercise long enough (1.5–2 hours), your muscle carbohydrate (glycogen) content and blood glucose concentration become low. This metabolic state presents a threat to the muscles’ survival, since carbohydrates are muscles’ preferred fuel. When carbohydrates are not available, the muscles are forced to rely on fat as fuel.

Since more fat is used at low exercise intensities, people often assume that low-intensity exercise is best for burning fat, an idea that has given birth to the “fat-burning zone.” However, while only a small amount of fat is used when exercising just below the lactate threshold, the rate of caloric expenditure and the total number of calories expended are much greater than they are when exercising at a lower intensity, so the total amount of fat used is also greater.

The Bottom Line

For fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume. Fat and weight loss is about burning lots of calories and cutting back on the number of calories consumed. For the purpose of losing weight, it matters little whether the calories burned during exercise come from fat or carbohydrates.

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

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

The Trainer's Corner

Crunches are a great way to work your abs but keeping proper form is key.  Hands behind the head, fingers not locked together, is the first step.  Locking your fingers can make you pull your head forward.  Keeping a space between your chin and chest will ensure you are not pulling forward.  You want the squeeze to come from your abs, not your head and neck.  If you feel your neck starting to ache you are probably straining your neck to come up instead of letting it relax as your abs do the work. And finally, exhaling as you crunch up and inhaling as you come down will prevent you from holding your breath while crunching.  Keep these few tips in mind and your crunches will be more effective.

-Stacy


Copyright © *2012* Court Jester Athletic Clubs|*, All rights reserved.
Our mailing address is:
216 Reynolds Road
Johnson City, NY 13790
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