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!