Sarah Joseph M.S., CSCS

Workout Blog

Inactivity as deadly as smoking?

Posted by Sarah on July 18, 2012 at 4:20 PM Comments comments (0)

There is a massive body of research out there over the course of decades that try to detail how much exercise is enough. 

People always want to do as little as possible to get the most benefit so it's no surprise in the popularity of this research. 

So, here's what's up. I can't give you a singular answer on this age old problem, just like how ACSM can't give you one answer. 

Those who are previously inactive. Aim for an accumulated 30 minutes of moderate intensity exercise most days per week. These thirty minutes can be broken up into 10 minute sessions throughout the day and you'll get the same benefits. This reccomendation is based upon doing as little exercise as possible in order to significantly reduce disease risk.

Exercise for weight loss. This is still a controversial topic but a recent ACSM position stand states that people may have to do at least 1 hour of exercise most days in order to aid in any weight loss. Some people are just going to be compelled to eat more with more exercise so this is a very variable reccomendation. 

Those with fitness goals. Your fitness goals are very individual and you really need to focus on specializing your workouts. If your goal is to build muscle you want to lift at a moderate weight and go till fatigue and if you want to improve cardiovascular endurance then you need to work in more workouts that involve sustaining a cardiovascular activity at a moderate to high intensity. HIIT training can actually help with that. If you have specific questions on your fitness goals, please feel free to ask. 

That all said, please inspire yourself to do some activity. A sedentary lifestyle is literally deadly. Not only that, but there are correlations between activity and mental health. Very interesting. We weren't meant to sit all day. 

Check out this article and let me know what you think.

#1 Thank you for your time

Posted by Sarah on October 21, 2011 at 5:45 PM Comments comments (0)

Hey there!

So thanksgiving is approaching and there is still time to make many positive changes! This week, I challenged my students to drink more water. Take your body weight, divide by two, and that's the amount in ounces you should be dirnking everyday. More or less depending on your activity. 

This week I'm challenging them to eliminate trans fats from their diets and I extend this challenge to you! Go to photos and read the news letter on hydrogenated oils for more information on this health topic. 

Here is your daily workout 

Winkler Waterloo General Strength Workout- run 100 m or do 30-50 jumping jacks or high knees as fast as you can between each of these exercises

  • 30 prinsoner squats
  • 20 v ups
  • 30 back hyper extensions with twist
  • 10 rocket jumps (squat jump with arms shooting overhead)
  • 20 leg toss, or leg lowers from side to side
  • 46 rock abs (sit up then punch to the right and left 10 times, next sit up punch 9 times, then 8,7,6,5,4,3,2,1)
  • 50 crunches
  • 15 decline pushups or pike press pushup if not elevation availible 
  • 20 prone single leg hip extension, or if you want more challenge, assume a tricep plank, and alternate lifting each leg

Thanksgiving FITNESS

Posted by Sarah on October 18, 2011 at 12:55 AM Comments comments (0)

This workout may be intimidating at first but don't let it defeat you. I'm throwing a tough one at you today to test your mental fitness. I'll be posting a video on it soon so stay posted for that. There are always different variations of exercises that you can do if the version shown is too difficult. There are always ways to make these exercises more challenging as well. You just have to be creative. Anyway, today is the day to begin reaching your fitness goals for the holiday season. Just because you'll be bundled up and no one will be able to tell if you'ved gained a few pounds doesn't mean that you can slack because trust me, you're energy will plummet and the dreary days of winter will get the best of you. Do this for your health. Enjoy.

600 Rep Workout!

1. Half Burpee Jump Up – 60 reps

2. One Leg Elevated Push Up – 30 reps on each leg

3. Jump Lunges – 60 reps

4. One Leg Dead Lift with Sandbag – 30 reps on each leg

5. Crunch Tucks – 60 reps

6. Prisoner Squat Kick Up – 60 reps alternating legs

7. Moon Runner (dip station)  or tricep dips– 60 reps

8. Backward Lunge Jump Up – 30 reps on each leg

9. Chest Lift – 60 reps

10. Over The Chair Kick – 30 reps on each leg


Hit the ceiling swinging time challenge

Posted by Sarah on September 3, 2011 at 10:40 PM Comments comments (0)

Hit the Ceiling Exercise Challenge

10 sandbag swings

20 reverse push ups

10 sandbag swings

19 reverse push ups

... and so on until you've completed 10 reverse push ups!

you could also do 20, 20, 19 19, 18 18, until you complete 10 of each if you goal is more endurance. Enjoy.

Professor X Workout

Posted by Sarah on June 8, 2011 at 12:02 PM Comments comments (0)

Today's workout is something of an exercise challenge. Professor Xavier is a telepath and can get in people's minds. So today's challenge is going to test your mental toughness. Remember, I'm always saying it, your mind tends to give up before your muscles do. Adjust the minutes on each exercise based on your fitness level and if you want to achieve a more endurance training benefit or an explosive training.

Here you go!

The mental game


2 minutes reptile knee tucks

5 minutes jump jump jump tuck jump jump drop down

5 minutes burpee knee tucks


Cool down, stretch

Exercise Challenge- Santana Push Ups

Posted by Sarah on January 24, 2011 at 11:54 AM Comments comments (0)

Set your countdown timer for 5 minutes. See how many santana push ups you can do during that time. For those of you who don't know santana push ups are when you do a push up, then lift one arm up in the air so that you are in a side plank, put that arm down, do another push up, and repeat on the other side. Beginners can do this from the knees. Even more intermediate exercisers can complete this challenge from the knees when the regular push ups become too difficult. Just remember to record how many regular push ups and how many modified push ups you did. 

Then set your timer for another 5 minutes and see how many reverse push ups you can do during that time. Working the opposing muscle group!

Cardio 500 Rep Challenge

Posted by Sarah on January 12, 2011 at 4:14 PM Comments comments (0)

I will be posting exercise challenges periodically. These are yet another great way to track your fitness progress. They are also something nice to do on your "rest" days so that you are still moving. Rest days are great for doing some activity you enjoy. For example, you might go hiking, play tennis etc. but sometimes there is not time for these things. Do an exercise challenge!

Complete 500 jump rope skips for time and post how long it took you here! If you want to increase the challenge on this challenge, try doing high knees jump rope skips or jumping jack jump ropes. With jumping jack jump rope skips you jump your feet in and then out with each turn of the rope.