Health Contract and Calendar

Many people try to make New Year’s resolutions either because they feel that “this is the year!” For fitness/wellness/health purposes, you should not wait for the first of January to start to make your life healthier. You can start to live healthier at any time, date, year, month, etc.

I often hear that people will start to eat better or workout on a Monday so that they can pig out and be lazy for the weekend. When you think about doing something, do it now! Take action right away! Try not to wait for a new year to come around or for an event to come up for you to start thinking about becoming healthier. If you wait, it may be too late!

If, however, you MUST make a resolution for the new year and just cannot start your new goal today,let me suggest a health contract and calendar.

Below are examples of two different health contracts and calendars. You can click on the graphics below for clearer and larger view.

Write out a goal that you would like to complete for JUST the month of January. Start the journey to this goal slow and realistic. Mark off the days of the week that you complete the goal. When the month is over, you can set the same goal for February, change the goal, or vary the goal to make it harder.

If you need help setting up the health contract or calendar, please contact me through the blog or email me at sarahjanicek@aol.com. Let’s make 2008 GREAT!!!

If you would like blank copies of the contract and/or calendar, just ask!

Holiday Stress

Are you starting to feel the stress of work, family, holidays, or shopping building? Take some time to relieve some stress!

If you have one minute, these self-massage techniques might just be the answer to some stress. These moves can help relieve tension around your head, neck, shoulders, and hands.

The Scalp Soother- Place thumbs behind your ears. Spread your fingers on top of your head. Move your fingers over your scalp making circles with your fingertips for 15-20 seconds.

The Eye Easer- Close your eyes. Place your ring fingers directly under your eyebrows near the bridge of your nose. Slowly increase pressure in this area for 5 seconds, and then gently release the pressure. Repeat 2-3 times.

The Shoulder Saver- Place your left on top of your right shoulder. Press firmly into the muscles while tucking your chin in toward your chest. Hold this position for 10 seconds, then release. Repeat this on the other shoulder.

The Palm Pleaser- Lace your fingers together leaving the thumbs free. Slowly knead your left thumb into your right palm for 20-30 seconds. Repeat this on your left palm.

Turkey Trot Tradition

According to the American Council on Exercise, about 3,000 calories are consumed during the typical Thanksgiving meal! Grazing over pre-Thanksgiving meal snacks can bring that total between 4,500-6000 calories! Add in physical activity before the festivities begin and you might not feel as guilty when you indulge in your traditional Thanksgiving snacks and meal! Don’t forget to give thanks to your health and others!

Below are area Thanksgiving running/walking events. Make a Turkey Trot a family tradition!

November 17

Turkey Trot
5K Run/walk
Chaska, MN

November 22

Drumstick Dash
6 mile Run/walk
Minneapolis, MN

GivingThanks
5k Run/walk
St Paul, MN

Turkey Day
5K Run/Walk and Kids Carnival
Downtown Minneapolis, MN

Northfield Rotary Turkey Day
5K Run/Walk
Northfield, MN

Fast before the Feast
5k OR 10k Run/Walk
White Bear Lake, MN

Total Body T.U.R.K.E.Y. Workout

Total Body T.U.R.K.E.Y. Workout


Treadmill: Warm-up on the treadmill for 10-15 minutes. It can be a brisk walk or jog. (10-15 minutes)

Upper body: Hit the weights targeting your upper body. Do 3 sets of 10-12 reps of these exercises: Shoulder press, lateral raises, biceps curls, upright rows, and push-ups. (10 minutes)

Rearview: Target all of the muscles in the rear! Again do 3 sets of 10-12 reps of exercises that target the butt, hamstrings, calves, triceps, and your back. Exercises like: Lunges, ham curls, calf raises, triceps dips or kickbacks, and lat pull-downs or pull-ups! (10 minutes)

Kick butt cardio: Any cardio that Kicks your butt! High intensity cardio! Kickboxing, stair climber, sprints, running! (Just 10 minutes)

Enjoyment: Any cardio that you love! Treat yourself to something you enjoy, but make it hard. You're almost done with your workout! Hit the elliptical, walk, jog, bike, or stairs. (10 minutes)

Yoga: Do some yoga, Pilates or stretching to cool your body down and to relax. (10 minutes)

This T.U.R.K.E.Y. workout gives you 30 minutes of cardio, 20 minutes of resistance training, and 10 minutes of stretching! The perfect workout! Do this every other day!

Ninety percent of parents admit to sneaking goodies from their kids' trick-or-treat bags. If you are going to eat it, eat these!



Candy corn vs. mini chocolate candy
1-ounce package of candy corn = 110 calories
1 mini candy bar = 45-80 calories

Candy corn is so sweet that it is hard to eat more than a couple of 1-ounce packages and it's virtually fat free. Chocolate, however, can be eaten very quickly. BUT chocolate has some antioxidants and calcium (it is still not a health food). So choose the chocolate minis -- but only two or three.

• 5 Reese's minis = 210 calories (about 45 calories each)
• 5 Mini mix (including Snickers, Milky Way, 3 Musketeers and Twix)= 200 calories, 9g fat, 29g carbs
• 3 Mini Kit Kat =220 calories, 11g fat, 27g carbs

Fit Tip: If you want a chocolate taste with fewer calories, opt for mini Peppermint Patties -- only 50 calories and 1 gram of fat for more than a half-ounce portion.

Pumpkin seeds vs. gummy bears
¼ cup of pumpkin seeds= 180-200 calories
16 gummy bears= 140 calories
Pumpkin seeds are loaded with nutrients such as protein, healthy fat, iron, magnesium, manganese, phosphorous and other minerals.

Chocolate-covered raisins vs. Hershey's kisses
6 Hershey's Kisses (25 calories each) = 150 calories
1 ounce of chocolate-covered raisins =120 calories
The raisins are a good pick if you buy 1-ounce bags -- plus you get the health benefits of the raisins. Also, if you eat them one at a time they'll last longer then a few Kisses.

Fit Tip: Why not have plain old raisins? They have iron, potassium and fiber, are low in sodium, fat-free and loaded with antioxidants. While not a calorie bargain, they're still healthier than either of the above. A 1/2-ounce box can pack 45 calories- about one calorie per raisin.

Rice Krispies Treats vs. Halloween sugar cookie
Rice Krispies Treats= 90 calories, 2g fat, 18g carbs
1-ounce cookie= 100 calories, 6g fat, 12g carbs
Rice krispies treats are slightly lower in calories and fat. They are individually wrapped to help control overeating.Besides, how many of us can really eat just one cookie? And what does a 1-ounce cookie look like?

Smarties vs. Skittles
2 packages of Smarties (30 tablets) = 50 calories
1.5 ounce bag of Skittles= 170 calories
Smarties, like their name, are the smarter choice.

Halloween cupcakes vs. pumpkin pie vs. Halloween chocolate-layer cake
1 Cupcake = roughly 290 calories
4.5 ounce slice of Pumpkin pie= 300 calories
Layer cake= more than 400 calories
Pick the cupcake- it’s portion size is more consistent, but if you must- skip the whipped cream on the pumpkin pie. It adds 80-100 calories per serving.

Apple vs. candy apple
1 apple= 60-80 calories
Candy apple= more than 330 calories
This is an obvious one but wanted to point out the huge calorie differences.

Tootsie Roll vs. Tootsie Pop
1 Tootsie Pops = 60 calories each
1 Tootsie Roll Midgee =25 calories
Pick the Tootsie Pop- it will last longer!

How am I supposed to fit exercise into my schedule?

To stay fit - you need aerobic exercise 30 minutes every day.

Do you have time to hit the snooze for 30 minutes in the morning? Do you have time to watch your favorite TV shows every night? Then you are NOT too busy to do aerobic exercise for at least 30 minutes almost every day!

Instead of hitting the snooze:
Sleep is important, but so is aerobic exercise! You sleep every day, you should also exercise every day! Waking up 30 minutes earlier to do brisk walking on your treadmill, working out to an aerobic video, or biking at your local gym will get your morning started right. You will be able to focus the rest of your day to work and be with your family. If you work out in the morning, you don’t have to worry about for the rest of the day.

Instead of eating at your desk or going out for lunch during the work week:
Take a brisk walk. You are not the only one who does not exercise daily at your office. Working out with a friend or a group of people will increase your likelihood of sticking to your walking club. You can eat before or after a 30-minute walk or walk for 15 minutes, break for lunch, and take another 15-minute walk! Taking a break during your workout actually increases fat burning which is just another added benefit to taking a break during your work besides sneaking in lunch. Is it too cold outside? Use the skyway, walk inside the office, take the stairs to the top of the building, walk the top floor, take the stairs down to the next floor and walk that floor. Continue walking the floors until you get to the first floor!

Instead of sitting on the couch after your workday:
Drive straight to your local gym and get your 30 minutes of aerobic exercise in by taking a cycle class, swimming, or jogging on the track. It might be hard to motivate yourself to get to the gym once you are home, but by going to exercise directly from work will counter this possible problem. If you don’t own a membership to a gym, take a walk after work, walk your dog, walk to the park with your children, or exercise while watching TV. One rerun of Friends or Seinfeld is all you need!

I Got A Rock!

I Got a Rock Video


Don’t Let Halloween Be Evil to Your Weight

It’s coming! The candy, caramel apples and parties. Then we welcome Thanksgiving pies and sweet potatoes topped with marshmallows and brown sugar, and you know what follows Thanksgiving - more savory sweets and family feasts.

These next few months are typical for weight gain. Let’s focus on Halloween for now since it’s almost here. Here are a few pointers to keep the candy and calorie intake low:
-Buy candy that you don’t like for the trick-or-treaters. Better yet give healthier options like 100 calorie packs or non-food items (silly putty, anything glow-in-the-dark, or cool pens).

-Eat before going to a Halloween party or any party. Bring a healthy dish to the party using fall colors. You will not be the only one wanting a healthy dish at the party.

-Make a pact with yourself, family, a best friend, or co-worker. If you succeed in not overindulging in Halloween treats from now until November 1st treat yourself with something else such as a new outfit, a movie night (minus the butter popcorn) or a hockey game.

Remember - you can do it. YOU CAN have fun like a kid this Halloween, but just don’t eat like a kid!

October Running Events

How is the running or jogging coming along? I hope some of you have started to enjoy it and have gotten pass those possible shin splits! Here are some running/jogging events that you and your family can participate in this month:

October 20
Junior League of St Paul Monster Dash
5K and 1/2 Mile Kid's Run
St Paul Harriet Island

Run for the Apples
5 Miles
Pine Tree Apple Orchard White Bear Lake, MN


October 27
Anoka Gray Ghost
5K / 1M fitness walk
Anoka, MN

Fall Frolic
5k
Round Lake Park, 16691 Valley View Road, Eden Prairie, MN 55346

Team Ortho Monster Dash
5k
Lake Harriet Bandshell

The Wildwood Lodge Great Pumpkin Chase
10K Trail Run/Walk 5K Trail Run/Walk 1K Dracula Dash
Lake Elmo Park Reserve, Lake Elmo, MN

Outdoor in October

October is usually the last month to enjoy the fall weather in jeans and sweaters before the real winter cold hits. Before the winter weather begins, try to spend as much time as possible outdoors this October. Take in the fresh, crisp air and the beautiful fall scents and colors by going to Minnehaha Falls, Minneapolis Chain of Lakes, Lake Minnetonka and the St. Croix Valley for beautiful fall foliage. Enjoy a great corn maze, live music, a huge straw bale maze, corn pit, exotic animals, and pig races at Sever’s Corn Maze and Fall Festival, attend an Apple Festival at Aamodt’s Apple Farm, or Afton Apple Orchard, or support the farmers at your local Farmer’s Market!

Sever’s Corn Maze and Fall Festival
Shakopee
Maze Hotline: 952-974-5000
Open: Weekends September 22nd thru October 28th
11AM to 6PM (Last ticket sold at 5PM)
http://severscornmaze.com/index.php

AAmodt’s Apple Farm
6428 Manning Ave., Stillwater
Phone: (651) 439-3127
http://www.aamodtsapplefarm.com

Afton Apple Orchard
14421 South 90th Street, Hastings
Phone: (651) 436-8385
http://www.aftonapple.com

Farmer’s Market
http://www.mplsfarmersmarket.com
Lyndale Market
Open DAILY 6am-1pm until mid-November
Nicollet Mall Market
Open 6am-6pm every Thursday until November 8.

I welcome your feedback on anything health-related and would love to answer your questions on health-related issues.


This year's corn maze design at Sever's!

Got Sleep?

Sleep does your body and mind good. Denying your body necessary sleep will reduce your daily energy and productive levels. Depriving yourself of sleep also leads to increased risk of obesity and cardiovascular disease.

Here are some tips for better sleeping habits.

-Maintain your sleeping schedule, even on your days off work.
-Schedule in 10 hours of sleep. Two hours should be for rewinding and relaxing and 8 hours are for actual sleep. Try to avoid stressful conversations or activities two hours before bed (i.e. paying bills, heated arguments, and other worries)
-Remember that you are only human. Everyone has 24 hours in their days, but your 8 hours of sleep are the most important

Jogging/Running Workout

Running in the Governor's Cup? I have help for novice runners!

If you have never trained to run or haven't run in the past six months make sure to start out slow. Don't expect to go out for a one or five-mile run the first day (or even the first month). If you are going from couch potato to running or from elliptical/bicycle/walking/aerobics classes to running, you are entering an entirely different atmosphere.

Running is very high-impact meaning that more demands are put on your bones and muscles. Even if you are very fit and can easily handle the stair climber or weight machines - you might have a hard time running at the beginning. It uses your bones and muscles in very different ways. I suggest training three times per week (i.e. M,W,F).

Week 1: Walk briskly for 5 minutes. Run (jog) 60 seconds. Walk 90 seconds. Repeat this running/walking for 20 minutes.

If this is a breeze for you after a workout, that is great! Don't over do it. Don't blow off the training and immediately make it harder or try it for 30 minutes. Too much running for a new runner will only increase your risk for injury like shin splints. The goal it to progress slowly to get our mind and body used to the demands from running and to decrease your risk for injury and overtraining.

If you want to start on a different week, you can do that too! If one of the weeks is very hard for you, repeat it for another week so that you conquer it! Don't let the training defeat you!

Week 5 is a huge jump. You will go from running with walking mixed in to running for 20 minutes. Think positive. Try it out. If you can only last for 9 minutes. That's okay. Walk for 2 minutes and try to run another 9 or 11 minutes. Positive thoughts get you far! Don't psych yourself out! You CAN do this!

ONE MORE THING! THIS IS VERY IMPORTANT: With all of your training, try to stay at the same speed. If you stick to the same speed, it will be easy to gauge if you are truly progressing. If you don't stick to a certain speed some days might be easy and some days might be hard even though it may be the same workout. You need to keep your speed consistent but change your time/mileage. That's a huge thing. Don't change all of the factors. Just change one. I have shown you how to change up your time/mileage. You just need to pick a good speed that you can run/jog.

SparkPeople Wellness Program

SparkPeople is a free, online wellness program that gives you a personalized, health and wellness program for FREE!

You will receive emails that include new exercise ideas, new recipes, and “this vs. that” menu items which compare two popular restaurant food options and tells you which one is the better option for lunch or dinner.

You can opt to make a team including your friends or co-workers or both. With SparkTeams, you can work with or against others, set a common SparkTeam goal and have friendly competitions. You can also go it alone!

Every time you log onto SparkPeople you get points. You get points for everything- reading emails, submitting a comment on a message board, tracking how many glasses of water you drank in a day, tracking your workouts, referring a friend, etc.

See you many points you can earn! Go to: www.sparkpeople.com

On a side note, I rarely approve of online programs. They usually look too good to be true, are hard to cancel, or have hidden fees. Fear not! SparkPeople is one online program you won’t want to cancel! Check it out and let me know what you think about SparkPeople. Contact me on the blog designed just for you at http://shapingupwithshootingstraight.blogspot.com/ And if you start a SparkPeople team make sure to sign me up for it too!

Healthier Minnesota State Fair Food Options

State Fair time is here! For some of you it may be difficult to steer clear of the deep-fried foods at the State Fair. I come up with a few healthier options for your fair visit. My downfall is cotton candy. I can’t leave any fair without cotton candy, but during the rest of the day I try to seek out more diet friendly options. The following are just a few options that you can expect to find at the Minnesota State Fair. Have fun!

Place: Vegie Fries
What: vegetable kabobs to include a combination of the following (broccoli, carrots, cauliflower, onions, potatoes, zucchini)
Why: Great for those low carbers. You can skip the potatoes if you must!
Where: Located on Dan Patch Ave. in front of the Visitors Plaza

Place: Andres Watermelon
What: Watermelon cubed in a bowl, fresh fruit bowl (watermelon, cantaloupe, honeydew, grapes, strawberries), vegetable platter (broccoli, cauliflower, carrots, celery, green pepper, cherry tomato) with dip, fruit and cheese kabob, cubed cheeses and fruits skewered on-a-stick, Ocean Spray juices, milk, Dasani bottled water
Why: You can still enjoy the fun of eating a kabob and keep it healthy with fruit and cheese. Adults and children can get their daily recommendation of vegetables too!
Where: Located on the SW corner of Underwood St. and Carnes Ave

Place: Chicken-n-Chops
What: pork chops and chicken breast on-a-stick
Why: Enjoy meat that is not deep fried and on-a-stick! A great low carb choice too!
Where: Located on the SE corner of Judson Ave. & Nelson St

Place: Dole Whip
What: Dole Whip non-dairy fruit based dessert cup
Why: A refreshing fruity treat without the dairy for those who might be lactose intolerant. My sister just got back from Hawaii and went to the Dole plantation where she, a lactose intolerant individual, raved about the delicious Dole Whip!
Where: Located on the SE corner of Nelson St. and Carnes Ave.

Place: Demetri’s Greek Foods
What: Greek and garden salads
Why: Great for those who don’t want to feel guilty once they leave the fair. Just watch the dressing!
Where: Located between the Giant Slide and Grandstand

Place: St. Martins
What: Offering exotic olives from all over the Mediterranean, pine nuts, sundried tomatoes, capers, olive tapinades, dried porcini mushrooms, dried shitake mushrooms, French green lentils, sundried cranberries, sundried cherries, dried apricots, domestic stuffed olives, and martini olives.
Why: Olives serve as a great source of omega-3 fatty acids which is unsaturated fat (good fat) for your diet. Omega-3 fatty acids lower triglycerides and may provide an anti-inflammatory effect helping to stabilize the blood vessel lining.
Where: Located in the SE corner of the Bazaar

Place: Simply Nuts
What: Mixed nuts, almonds, cashews, pecans, walnuts, macadamia nuts, filberts, pepitas
Why: Nuts are another great snack to get in some omega-3 fatty acids! Just a handful will do you well!
Where: Located in the Coliseum

Place: Pickle Dog
What: Pickle Dog (quarter dill pickle, coated with cream cheese and wrapped in pastrami), whole dill pickle on-a-stick
Why: A dill pickle on-on-a-stick will quench your desire for something crunchy and it’s only about 15 calories! I picked the Pickle Dog because well it’s just so unique! I would rather splurge on this than a corndog!
Where: Located on the SE corner of Liggett St. & Carnes Ave

If you really crave a deep-fried or sugar-rich item, split it with a friend! You can have a great taste, fulfill that need to sample a new food item, and not feel guilty about just having a small portion of it!

Calorie Expenditure

How many calories do I expend doing certain activities?

• Driving a squad car- 136 calories per hour- equivalent to eating 20% of a McDonald’s Big Mac with cheese

• Light office work- 105 calories per hour- equivalent to drinking half a can of Coke

• Walking for pleasure (or during a work break!)- 236 calories per hour- equivalent to eating 7.9 carrots

• Grooming which involves: washing, shaving, brushing teeth, urinating, washing hands, putting on makeup, sitting or standing- 136 calories per hour- equivalent to HALF a Grande Starbucks Café Latte with whole milk

• Dancing involving: waltz, foxtrot, slow dancing, samba, tango, mambo, and cha cha- 204 calories per hour- equivalent to drinking 2.5 glasses of wine (3.5 fl. oz.)

(Calculations are based on a 150 lb male)

The calories expended per hour depend on age, gender, and muscle mass. The above are just estimations that put some eating habits into perspective.

If you are interested in learning about how many calories are expended for other activities, the Calorie Count website: http://www.calorie-count.com/ is a fun tool!

I hope you are having a cool, summer weekend! If you have any specific questions or comments on health, fitness, or wellness feel free to submit comments on the blog.

Are you cardiovascularly fit? Cardiovascular fitness is the ability for the heart, blood vessels, blood and respiratory system to supply oxygen to the muscles during sustained exercises. As we age, our cardiovascular fitness typically declines due to sedentary lifestyles, certain eating habits and age. Luckily, those who train cardiovascularly for six months can significantly increase their cardiovascular fitness. Because everyone's body reacts differently, your cardiovascular fitness might improve in more or less time depending on your age, initial fitness level, gender, and time/intensity during your training workouts.

I challenge you yet again! Time yourself as you try to run 1.5 miles. If you cannot run the entire time, walk when you need to but challenge yourself by walking a little and running a little. Then go to: www.exrx.net/Calculators/OneAndHalf.html. There is a long equation I could give you to configure your fitness level and to practice your math skills, but I thought that the website would be easier and less stressful! The website will calculate your current fitness level after you enter your gender, age and time in which you completed the 1.5 mile run. Then, try to run the 1.5 miles each day, and in three months check the website again. I bet you’ll improve your time and fitness level! (Don't forget to write down your times and fitness levels so you can compare them in a few months.)

If you have any questions about anything related to health, fitness or nutrition - please make a comment on the blog and I will get back to you as soon as possible.

Happy running/jogging!

Eye Strain

Happy July!

I hope you had a safe and festive celebration this week. How are the push-ups and lunges coming along? I KNOW someone is secretly doing them and just isn’t telling anyone…

Exercising muscles that you can see and feel are often given the focus in articles. The muscles in the eyes, however, should be given special attention especially if you are constantly focusing your eyes on a computer screen.

Eye strain and postural problems are the two most common complaints among office workers. Let’s tackle those eyes! The following are a few exercises you should try to implement into your daily workplace routine:

• 20/20 rule: every 20 minutes look 20 feet away for 20 seconds.
• Scanning: Every hour stand up and scan the room by letting your eyes move in a fluid manner without moving your head making sure to look up, down, around, diagonally, etc. This works on the flexibility of your eye muscles. Do this for roughly 2 minutes.
• Head rolls: Every hour also implement rolling your right ear to your right shoulder, then rolling your chin to your chest, then your left ear to your left shoulder. Reverse and repeat it 2-4 times. This movement should be slow, and controlled. Make sure to drop and relax those shoulders, we hold SO much tension there!

Hi there! I hope you have enjoyed the past two Shaping Up entries. I started thinking that some of you may want follow up information or may have fitness, wellness, and health questions that you may like answered. I welcome your feedback on anything health-related. I would love to hear from those who have taken the pushup challenge and how you have incorporated it into your life.

In addition to trying to do as many pushups as possible in one minute every other day, let’s add in a lower body strengthener. It’s everybody’s favorite exercise- LUNGES! I am being completely facetious here. Lunges are dreaded by almost every client I have ever trained. Fortunately, lunges can make a large impact on your leg strength and shape while being completed in a small amount of time.

Challenge #2- On the days that you do not do pushups, complete the following lunge routine: 12 right lunges and rest 30 seconds. 12 left lunges and rest 30 seconds. 12 alternating lunges and you’re DONE!

To do a right lunge, start with your feet together. Take a LARGE step forward with your right leg and proceed into a lunge position (both knees bend to about 90 degree angles). While shifting your weight into your right leg, start standing up on your right foot and bring your left foot to meet your right foot. You have moved forward. Repeat that 11 more times. Alternating lunges involves the same form, but you will change the foot that steps forward after every lunge. One alternating lunge equals a right lunge AND a left lunge. Twelve alternating lunges breaks down to 24 large steps forward. Good luck and let me know how this goes!

I am sure you are well aware that heart disease is one of the leading killers of adults in the United States. Risk factors for heart disease include smoking, sedentary lifestyle, obesity, hypertension, hypercholesterolemia and diabetes.

Recent research suggests that homocysteine levels, not cholesterol levels, should be the factor emphasized in reducing one's risk for heart disease. Homocysteine is an amino acid that is produced by the body, usually due to the consumption of red meats. Increased levels of homocysteine in the body increase one's cholesterol levels. Homocysteine makes it easier for cholesterol to collect in the arteries which in turn, will narrow the arteries, thus increasing one's blood pressure. The increase in blood pressure leads to an increased risk for heart attacks and strokes.

Long story short... consider the amount of red meat you eat in an average week and try to reduce it. It is also suggested that you increase your intake of folic acid, B6 and B12 vitamins to counter the effects of homocysteine. Try eating breakfast cereals fortified with folic acid with your children in the morning, sunflower seeds as a snack in the office or on the road, and fresh or frozen spinach and salmon for dinner.

Back to Basics

My name is Sarah Janicek, M.Ed, M.S. I am a health and fitness specialist with Master degrees in Kinesiology and Gerontology. I have worked with various fitness and age populations and am ready to help you – if you want it. I would like to challenge you to take charge of your lifestyle so you can decrease your risk for diseases and improve your strength, fitness and health.

You are very busy working professionals inside the Hennepin County Sheriff’s Office - but I will keep you updated on the latest in health, fitness and wellness. I will also help you find easy activities to enjoy throughout your career at the Hennepin Sheriff’s Office and the rest of your life.

So if you’re ready, please take the first challenge: Go BACK TO BASICS where you had to complete as many push-ups as possible to get into the academy and count how many you can do today. Record it on a piece of paper, on your calendar or save it on your computer. Do this every other day for a week. Try to beat the amount of push-ups every time you try it. Make is a contest between your co-workers. I know you have ONE minute of free time. You won’t even break a sweat. I dare you!