Sarah Joseph M.S., CSCS

Workout Blog

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Get fit, not sick! Exercise can influence immunity

Posted by Sarah on April 23, 2015 at 5:00 AM Comments comments (0)

Can exercise give your immune system a boost?

The benefits of exercise are certainly vast but does exercise actually improve the immune system? To answer this, we need to get a better understanding of immune system functioning.

Pathogens are composed of organisms that cause disease. Luckily our bodies have defense mechanisms including physical barriers like skin, as well as cellular mechanisms including natural killer cells, neutrophils, and immunoglo...

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Vance is getting old. Aging and Metabolism

Posted by Sarah on April 17, 2015 at 5:00 AM Comments comments (0)

This weekend Vance is having a birthday so I thought it might be appropriate to discuss how we can attenuate the effects of aging through proper exercise and nutrition. Without further adieu, let's talk about aging and metabolism! 

Metabolism and Aging

Aging tends to be an unkind process when it comes to human physiology and functioning. You may have noticed some weight gain yourself over the years and I’m going to discuss some possible causes for t...

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Trans Fats... Where are they hiding and why are they bad?

Posted by Sarah on April 15, 2015 at 6:05 AM Comments comments (0)

You've probably heard of trans fats by do you really know what they are or why New York City and Philadelphia have issued laws that force restaurants to phase them out? Trans fats are man made fats that are created by adding a hydrogen to oils in order to make them more solid.

This process results in a longer shelf life, as well as numerous health issues. Restaurants and companies choose to use t...

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Shredded Chicken For Shredding

Posted by Sarah on April 13, 2015 at 2:10 PM Comments comments (0)

Saw a bunch of chicken recipies on Pinterest and decided to try my hand at the crockpot shredded chicken! Super simple recipie and you could definitely take the same concept and have it be a italian crock pot chicken. 


  1. 5 Chicken Breasts
  2. 1 Can of Crushed Tomato
  3. 1 onion
  4. 1 Small can of green chillis
  5. Various Mexican seasonings- Mrs. Dash Southwest, Chilli powder, Cayenne, Tumeric, etc., black pepper

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Psych up! - The psychology of making a health behavior change.

Posted by Sarah on April 8, 2015 at 1:35 PM Comments comments (0)

Individual influences including demographics ,perception of health status, as well as social and environmental influences contribute to the ultimate success or failure of an attempt at a health behavior change.

Motivation is one individual influence that has several driving factors. Perceptions of exercise are partially based upon previous experiences with it. Perceptions of the benefits of the health behavior change are based off previous experiences and as a result, determination of ...

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GENEs... Why you can't lose weight and gain muscle.

Posted by Sarah on July 21, 2014 at 6:40 PM Comments comments (0)

“I was born with bad genes.” Heard that excuse before? One thing that is important to remember that though genes are important for physical activity and human performance, you can also impact which of your genes are expressed through your lifestyle habits.

If you are inactive and also have bad genes your BMI (body mass index) is more likely to be higher than those who have “good” genes. But if you are inactive and have good genes, there will be no difference bet...

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Kicking the Habit - Carbohydrates

Posted by Sarah on March 20, 2014 at 1:55 PM Comments comments (0)

Welcome to the Shred Spot!

Hi everyone. Springtime is here! It is time to really start making a commitment to DO something about whatever it is in your life that you feel that you want to improve. For me that means stopping being addicted to sugar! As you'll notice, I don't really have a problem sticking to a workout schedule, ...

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Where's the BEEF? All about meat.

Posted by Sarah on January 5, 2014 at 9:45 PM Comments comments (1)

Eat organic! We’ve all heard it. We all can’t afford it. We all need to learn how to prioritize what organic items we do purchase and why we’re trying so hard to eat organic. Here are some tidbits you might not already know about grass-fed meats as opposed to conventionally raised.

First and foremost, they are lower in total fat and as a result, they are lower in total calories. Why is this? Well fat has more calories per gram than protein does (9kcals/g vs. 4kcals/g)...

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Cardio Kettlebell Workout

Posted by Sarah on September 20, 2013 at 9:35 PM Comments comments (0)

Set your timer for 15 seconds of rest and 40-50 seconds of work and `13 roundssssss. Have at it. 


  1. One arm kettlebell swings
  2. jump rope or march
  3. one arm kettlebell swings
  4. jumping jacks
  5. high pull with kettlebell
  6. box jumps
  7. 2 arm kettlebell swings
  8. jump rope or march
  9. kettlebell clean and jerk right
  10. jumping jacks
  11. kettlebell clean and jerk left
  12. box jumps
  13. 2 arm kettlebell swi...
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I'm TOO Skinny

Posted by Sarah on September 11, 2013 at 4:15 PM Comments comments (0)

“Wow I look skinny. I should really increase my intake of calories”…. Said hardly anyone ever. As a society, we can become so consumed with worrying about how to lose weight that the dangers of being underweight can actually be overlooked. Underweight is defined as a BMI of less than 18.5 kg/m^2. (google BMI calculator to see where you fall).



This is an especially important topic with the fall and winter runny nose months coming up BEC...

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