Holy Guacamole!

Today I'm sharing a recipe that most people consider fatty or unhealthy.  I'm here to disprove the myth and get you saying, "holy guacamole!" before you can finish this blog.

 

Guacamole.  Believe it or not, as long as you skip the corn chips, guacamole is a very healthy source of monounsaturated fat.  My version combines avocados, tomatoes and lime juice for a quick, healthful side dish.  Instead of using chips, try dipping with carrots, celery, cucumber or any vegetable of your choice.  You can always spread "the guac" over a roasted chicken breast together with salsa for a Mexican twist.

 

Fun fact: If you’ve got under-ripe, rock-hard avocados and can’t wait to make your favorite avocado recipe, place them in a brown paper bag and store them at room temperature. Voila!  Avocados ripening before you have a chance to eat them?  Place them in the refrigerator and this will slow down the ripening process.

 

Ingredients

 

- 1/2 tomato, diced

- 1/4 onion, diced

- 2 Haas avocados

- 1 jalapeno, minced (optional)

- juice from 1/2 lime

- handful of fresh cilantro, chopped

- salt, to taste

- pepper, to taste

 

Directions

 

Halve avocados and remove the large seed. Score with knife and scoop out the good stuff. Lightly mix all ingredients in a bowl. Leave some chunks of avocado for good texture.  Cover with plastic wrap and refrigerate until needed. Press that plastic wrap right up to the guacamole to keep it nice and green. I like to leave the seeds in the bowl to prove to my friends it's homemade when they say it tastes so good I must have bought it (stays fresher longer too) :) 

 

As always, if you can't get your monounsaturated fats from the superfood avocado in this healthy guacamole, chew down some almonds, cashews or macadamia nuts.  Research shows that diets with healthy amounts of monounsaturated fats have a host of amazing health benefits including decreased risk for breast cancer, reduced cholesterol levels, weight loss and more. Studies have found that switching to monounsaturated fat from diets with trans fats and polyunsaturated fats results in weight loss.

Hope you enjoyed the recipe and information!  Check back in next week when I introduce another delicious superfood.  If you made this guacamole and love it, comment "holy guacamole!" below and share this with your friends.  

To your optimal living,

Mike Sherbakov, CSCS, RYT, CPT

Sources:

Mark Wolk, Alicia, “A Prospective Study of Association of Monounsaturated Fat and Other Types of Fat With Risk of Breast Cancer,” Archives of Internal Medicine. http://archinte.ama-assn.org/cgi/content/abstract/158/1/41

My Quest for Greatness

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I remember researching “enlightenment” at 14 years old.  I wasn’t quite sure what I was looking for, but I knew that something inside me sought answers.   I wanted to learn about life and intention. Little did I know it would be the experiences throughout the next decade that would teach me the all-too-important lessons a book never could.

To say the last several years had their share of ups and downs would be a slight understatement.  It hasn’t been an easy journey… yet I wouldn’t have it any other way.  

My quest for greatness begins with what I strive for in life:  authenticity, integrity and purpose. 

Authenticity (def): the degree to which one is true to one's own personality, spirit, or character, despite external pressures.

Perfect.  How often do we hear that?  Perfection was so important to me; it caused me to abandon my authenticity.  I had the picture perfect life planned at 14: graduate high school, go to a great college, meet a beautiful girl, get married, buy a house, have kids and grow old.  It was simple.

Sometimes life doesn’t go as planned.  The reality ended up quite different from my “plan” and I couldn’t allow myself to let go of what I thought “perfect” should be.  Why?  I have discovered we often try to show everyone that we are flawless in hopes that we will be liked and accepted.  Not only is it impossible to please everyone; we shouldn’t even try.

Our beauty lies in our vulnerability, our love, our complex emotions - our authentic imperfections.  When we embrace who we are and choose to be authentic, instead of perfect, we open ourselves to deep meaningful relationships and real happiness. There is no need to pretend to be someone you’re not.  You are perfectly imperfect just the way you are.

MY LIFE

Integrity (def): the concept of consistency of actions, values, methods, measures, and principles.

Another pivotal discovery in my adult life is that circumstance does not define character… integrity does.  Aristotle said it best with, “we are what we repeatedly do.”

Being rebellious in high school does not define me as “bad ” just the same as graduating college with honors does not define me as “good”.  Serving on active duty in the Marine Corps does not define me as a “jarhead” the same way I am not a “frat boy” because I joined a fraternity.  I am nothing in quotation marks.  I am me.

As long as I strive to consistently align my thoughts with my actions, I will live with integrity.  It is my belief that integrity is the glue between authenticity and purpose.

Purpose (def): the reason for which something is done or created or for which something exists.

When I discuss finding and living your purpose, I’m not referring to placing your life on hold to discover something mysterious that’s hidden somewhere nearly impossible to reach.

I genuinely believe we all have a unique arrangement of strengths, experiences and passions that blend together in unexplainable ways, leading us to our most authentic, purpose driven lives.

It is almost too easy to get wrapped up in the notion that “someday when I’ve figured it all out and I’ve discovered my purpose, I’ll be happy and until then my life sucks”.  Living a life of purpose is all about knowing that our highest goal or ultimate purpose is seeing just how consistently we can plug into the best within us.  With that as our goal, every moment gives us an opportunity to be on purpose.

“In life we do things.  Some we wish we had never done. Some we wish we could replay a million times in our heads.  But they all make us who we are, and in the end they shape every detail about us.  If we were to reverse any of them we wouldn’t be the person we are.  So just live.  Make mistakes.  Have wonderful memories.  But never ever second guess who you are, where you have been, and most importantly where it is you’re going.” –Unknown

Here I stand on my personal quest for greatness. Striving to live with authenticity, integrity and purpose. Excited to embrace the growth and development as I focus on only that which I can control.  No regrets, no worry of the past for it is has led me to this moment that I wouldn’t trade for the world.  Proud of the  life I’ve created, as it all makes sense when I look back to connect the dots.  It is perfectly imperfect and it has only begun.

To your quest,

Mike Sherbakov  

Salmon Broccoli Scramble

Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Servings: 2

Here's what you need...

• 1 teaspoon olive oil
• 1 cup fresh broccoli, cut into small pieces
• 5 egg whites
• 8oz grilled or smoked salmon, separated into small pieces
• dash of salt and pepper

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

Guilt-Free Cobbler

This recipe makes a perfect dessert for any time of the year. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar - this recipe is much lighter, but will satisfy your sweet tooth just as well. 
Servings: 1 

Here's what you need:

• 1 sweet, ripe peach (or apple or pear)
• coconut cooking spray
• 1 teaspoon agave nectar
• pinch of sea salt
• pinch of freshly ground cinnamon

1. Wash, peel and pit the peach. Chop into bite-sized pieces.
2. Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
3. Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
4. Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

Wild Blackened Catfish

Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal. 
Servings: 4 

Here's what you need...

• 2 teaspoon olive oil
• 4 fillets wild caught catfish
• blackened seasoning (try Cajun's Choice)
• 1 lemon, sliced

1. Preheat oven to 350. Lightly oil a glass pan.
2. Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
3. Line the fillets in prepared pan, and top with sliced lemon.
4. Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

Protein Pumpkin Pancakes

Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results. 
Servings: 5

Here's what you need…

• 4 large eggs
• 3/4 cup egg whites
• 1 can of pumpkin
• 1 cup almond meal
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• dash of nutmeg
• 1 teaspoon ground cinnamon
• cooking spray

1. In a medium bowl, mix all of the ingredients together.
2. Heat pancake griddle to medium heat and coat with cooking spray.
3. Cook each side about 3 minutes until brown, then flip and cook remaining side.

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

Sesame Chopped Salad

This has to be one of my favorite recipes.  Super healthy, super tasty.

• 1 cup cabbage
• 1 carrot
• 1 green onion
• 1 Tablespoon fresh cilantro
• 1 Tablespoon sliced almonds
• 2 teaspoons sesame low fat dressing
• 1/2 cup cooked chicken breast

1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
2. Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

Easy Egg Muffins

Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go.
Servings: 6 

Here’s what you need…

• 6 omega-3, organic, free range eggs
• 1/2 red bell pepper, finely chopped
• 1/8 cup of organic shredded cheese
• sprinkle of salt and pepper

1. Preheat oven to 350 degrees F.
2. Line muffin tins with paper liners or grease lightly.
3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
4. Bake for 20-22 minutes, or until the egg is fully set.

Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

Chocolate Protein Pudding

Here is a protein packed snack that the whole family will love. It's important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor. 
Servings: 1 

Here's what you need...

• 6 oz Greek Yogurt, plain, fat free
• 1 scoop high quality chocolate protein powder
• Sprinkle of unsweetened cocoa powder

1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
2. Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

 

S.G. French Toast

Sprouted Grain French Toast. Just because you gave up white bread and sugar doesn't mean that you can't enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. Servings: 5

Here's what you need...

• 5 slices cinnamon raisin, sprouted grain bread
• 1 cup egg whites
• 6 oz fat free, Greek yogurt
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• dash of salt
• Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
4. Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein. 

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT

Breakfast Protein Parfait

Here's a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It's packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.

Servings: 1

Here's what you need...

• 1/4 cup Greek Yogurt, plain or fat free
• 1/4 cup low fat cottage cheese
• 1 scoop high quality strawberry or vanilla protein powder
• 1/4 cup fresh berries
• 1 Tablespoon pecan pieces, toasted

In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.

-Every day do something that will inch you closer to a better tomorrow- 

Mike Sherbakov, CSCS, RYT, CPT

A Twist on Tuna Salad

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.

Servings: 5

Here's what you need...

• 2 (5oz) cans wild albacore tuna, packed in water
• 1 cup fat-free Greek yogurt
• 2 Tablespoons champagne mustard
• 1 teaspoon dried dill weed, plus more for garnish
• Dash of freshly ground pepper
• 1 green apple, shredded
• 2 cups green cabbage, shredded
• 4 cups organic mixed greens

Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined. Add the shredded apple and cabbage. Mix well. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

-Every day do something that will inch you closer to a better tomorrow- 

Mike Sherbakov, CSCS, RYT, CPT

Breakfast Bird Nest

You know that curbing your carbs will help you lose weight and tone up, so try this low carb breakfast. It's a great way to eat some veggies with breakfast.
Servings: 4

Here's what you need...

• 4 large, round tomatoes
• 1 teaspoon olive oil
• 1 clove garlic, minced
• 1 small onion, finely chopped
• 3 slices organic, nitrate-free turkey bacon, chopped
• dash of dried oregano, plus more for garnish
• optional dash of salt (added salt is not in nutritional analysis)
• dash of pepper
• 4 organic, omega-3, free range eggs

1. Preheat oven to 400 degrees F.
2. Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.
3. In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Saute for 5 minutes, until mostly cooked. Add the spices and mix well.
4. Turn oven to broil.
5. Fill each tomato with the bacon mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg into each tomato then sprinkle with oregano. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set, and you'll have perfectly done over easy eggs.
6. For well done eggs: change oven temperature back to 400 degrees F, and continue to bake for an additional 10 minutes.

Nutritional Analysis: One serving equals: 98 calories, 5g fat, 162mg sodium, 3g carbohydrate, .6g fiber, and 9g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT

Shredded Chicken Lettuce Wraps

Another sure-fire way to feel better than ever is to eat a diet that is high in fiber and protein and low in refined sugar and carbohydrates. These shredded chicken lettuce wraps are easy to make and will keep you on track with your healthy, fit lifestyle.
Servings: 6

Here's what you need...

• 1 Tablespoon chile pepper
• 1 teaspoon salt
• 2 teaspoon pepper
• 1 Tablespoon dried oregano
• 1/2 cup lime juice, divided
• 2 Tablespoons olive oil
• 6 whole chicken legs
• 3 cups shredded cabbage
• 1/4 cup red onion, thinly chopped
• 1/4 cup fresh cilantro, chopped
• 6 large butter lettuce leaves

1. In a small bowl combine the chile pepper, salt, pepper, oregano, 1/4 cup of the lime juice and the olive oil. Place the chicken in a large baking pan and coat with the seasoning mixture. Cover and refrigerate for 4 hours.
2. Meanwhile, in a large bowl combine the cabbage, onion, cilantro and remaining 1/4 cup lime juice. Season with salt and pepper to taste. Cover and refrigerate for 4 hours.
3. Preheat oven to 400 degrees F. Roast the chicken legs for 40 minutes.
4. When the chicken has cooled, discard the skin and bones and shred the chicken.
5. Fill each lettuce leaf with a spoonful of cabbage mixture, topped with shredded chicken.

Nutritional Analysis: One serving equals: 248 calories, 12 fat, 740mg sodium, 5g carbohydrate, 2g fiber, and 26.7g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT

Creamy Egg Salad

Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 3 Here's what you need…

• 8 organic, free range eggs
• 4 celery stalks, chopped
• 2 Tablespoons onion greens, chopped
• 1/4 cup non fat Greek yogurt
• 2 teaspoons champagne mustard
• 1 teaspoon fresh squeezed lemon
• dash of salt and pepper

1. To boil the perfect egg: place eggs in a large pot and cover with cold water by half an inch. Heat the water to a boil, turn off the heat and cover the pot. Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.
2. Peel and chop hard boiled eggs, discarding 4 yolks. Place in a large bowl. Add celery, onion greens, yogurt, mustard, lemon, salt and pepper. Mix well.
3. Chill and then serve.

Nutritional Analysis: One serving equals: 148 calories, 7 fat, 212mg sodium, 4g carbohydrate, 1g fiber, and 16g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT

Poached Pears & Cottage Cheese

Here's a recipe that serves your sweet tooth like a dessert without derailing your results. Poaching pears is a simply, easy process. The pears end up sweet and tender, like canned pears, but without the added sugars. Serving with low fat cottage cheese adds protein and makes this snack filling and nutritious.
Servings: 6

Here's what you need...

• 4 cups fresh squeezed orange juice
• 4 cups water
• 1 (2 inch) piece fresh ginger, peeled
• 6 whole cloves
• 1 cinnamon stick
• zest from an orange
• 6 pears
• 3 cups low fat cottage cheese

1. Place all ingredients, except pears in a large saucepan over low heat.
2. Wash, peel and core the pears. Use a small melon baller to scoop out the core from the bottom of the pear.
3. Place all the pears in the saucepan, making sure that all the pears are fully covered with liquid.
4. Bring the pot to a simmer for 30 minutes. When the pears are soft, but not mushy, remove from liquid.
5. Serve each pear over 1/2 cup of cottage cheese.

Nutritional Analysis: One serving equals: 177 calories, 1 fat, 452mg sodium, 28g carbohydrate, 5g fiber, and 15g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT

Lettuce Wrapped Fish Tacos

These tacos are the perfect get-ready-for-beach-season meal. Flaky, protein-filled fish topped with mango salsa and wrapped in a crunchy guilt-free lettuce leaf. It's flavorful, satisfying and will keep you on track with your fitness goals.
Servings: 8

Here's what you need...

• 4 (3.5oz) Cod Fillets
• 1/2 cup tropical vinaigrette
• 1 lime
• 4 large pieces of butter lettuce
• 4 Tablespoons guacamole
• 1 cup shredded cabbage
• 4 Tablespoons mango salsa

1. Marinate the cod fillets in dressing for 20 minutes.
2. Preheat oven to 375 degrees F. Grease a pan with olive oil.
3. Place marinated cod in prepared pan, cut lime in half and squeeze juice over cod. Bake for 15 minutes.
4. While cod is baking, separate leaves from lettuce, being careful to keep them intact. Assemble individual tacos by putting a tablespoon of guacamole on a lettuce leaf, topped with 1/4 cup of cabbage.
5. Once fish is done, change oven to broil for a few minutes, watching closely until top is browned. Remove from oven.
6. Top each prepared taco with a piece of fish, a spoonful of salsa, and a slice of the remaining lime half.

Nutritional Analysis: One serving equals: 141.5 calories, 2.5 fat, 61mg sodium, 4.8g carbohydrate, 1.2g fiber, and 23g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT

Classic Chopped Salad

This salad is filled with tender roasted veggies and crunchy fresh lettuce. These foods are fresh and fiber-filled – exactly the kind of meal that defines clean eating. Add a side of lean protein and a tall glass of water for the perfect meal. Servings: 4

Here's what you need...

• 1 cup asparagus, chopped
• 4 large carrots, chopped
• 5 green onions, chopped
• 1 green zucchini
• 1 yellow zucchini
• 1 teaspoon olive oil
• dash of salt and pepper
• 4 cups of romaine lettuce, chopped
• 1/2 cup cherry tomatoes, chopped
• 1/4 cup kalamata olives, chopped
• 2 Tablespoon pine nuts, toasted

For the dressing:

• 1 teaspoon olive oil
• 2 Tablespoons lime juice
• 1 Tablespoon agave nectar
• 1 clove garlic, minced
• 1 teaspoon champagne mustard

1. Preheat oven to 425 degrees F. Place the asparagus, carrot, onion and zucchinis in a large bowl, mix well with the olive oil and salt and pepper. Place on a baking sheet and roast for 20 minutes, stirring after the first 10 minutes.
2. Meanwhile place the remaining salad ingredients into a large bowl. In a small bowl combine all of the dressing ingredients and whisk with a fork.
3. Once the veggies are roasted, mix into the salad bowl and toss with the dressing.

Nutritional Analysis: One serving equals: 148.3 calories, 8g fat, 182mg sodium, 20g carbohydrate, 5g fiber, and 5g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT

Sweet Paprika Chicken & Veggies

Here's a new and tasty way to prepare lean chicken and nutritious veggies. Meals that are high in protein and fiber, like this, are exactly what you need to be eating in order to see amazing results.
Servings: 8

Here's what you need...

• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 16 oz of skinless, chicken tenders
• 1 teaspoon olive oil
• 1 red onion, chopped
• 4 carrots, chopped
• 3 heirloom tomatoes, chopped
• 2 green bell peppers, seeded and chopped
• 2 Tablespoons coconut flour
• 2 Tablespoons sweet paprika

1. Preheat oven to 325 degrees F.
2. Season the chicken tenders with salt and pepper. Heat the olive oil in a large skillet, over medium heat. Add the chicken and cook, turning occasionally until browned. Transfer to a roasting pan.
3. Add the vegetables to the skillet and maintain the heat on medium. Cook, stirring often, until the onion is translucent. Sprinkle in the flour and paprika and stir well. Bring to a boil and cook until the tomatoes give off their juices, about 10 minutes. Pour the veggies over the chicken and cover.
4. Bake for 30 minutes, uncover and bake for an additional 30 minutes.

Nutritional Analysis: One serving equals: 211 calories, 3 fat, 390mg sodium, 17g carbohydrate, 5.5g fiber, and 29g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT

Quick Chickpea Salad

Preparing healthy, fresh meals doesn't have to take hours of your day. This tasty salad is filled with protein, fiber and nutritious veggies. Prepares in 10 minutes.
Servings: 4 Here's what you need…

• 1 (15oz) can chickpeas
• 1 zucchini
• 2 tomatoes

For the dressing:

• 2 Tablespoons parsley, minced
• 1 teaspoon olive oil
• 2 Tablespoons lime juice
• 1 Tablespoon agave nectar

1. Drain the chickpeas, but do not rinse. Place in a medium sized bowl.
2. Slice the zucchini lengthwise, rotate and slice lengthwise again to form 4 long pieces. Chop into small slices and add to the bowl.
3. Cut the tomato into 4 pieces. Scoop out the seeds and discard. Chop into small pieces and add to the bowl.
4. In a small bowl combine the dressing ingredients. Pour over the chickpea mixture and mix well.

Nutritional Analysis: One serving equals: 138 calories, 2.5g fat, 188mg sodium, 18g carbohydrate, 4g fiber, and 6g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT

Quinoa Fruit Salad

This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It's a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you've got a highly nutritious, balanced meal.
Servings: 6

Here's what you need...

• 3/4 cup plain non-fat greek yogurt
• 2 Tablespoons lime juice, divided
• 1-15 fresh mint leaves, minced
• 2 cups cooked quinoa
• optional dash of salt and pepper
• 1 cup blueberries
• 1 cup green grapes, halved
• 1/2 cup raspberries
• 1 teaspoon agave nectar

1. In a small bowl combine the yogurt, 1 tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper.
2. In another bowl combine the fruit, agave nectar and remaining lime juice.
3. Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve.

Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT

Stuffed Southwest Chicken

You know that skinless chicken breast is a great source of lean protein, but grilled chicken night after night gets boring. Here's a new way to dress up your healthy lean protein. The southwest flavors of chiles and lime make this a seriously tasty meal.
Servings: 4

Here's what you need...

• 4 oz light cream cheese, room temperature
• 1 (15oz) can diced tomatoes, drained
• 1/2 cup frozen corn kernels
• 1 (4oz) can Hatch green chiles, roasted and chopped
• Salt and pepper
• 4 organic, boneless, skinless chicken breasts
• 1 teaspoon olive oil
• Tajin seasoning (blend of dehydrated lime, ground chile peppers and salt)

1. Preheat oven to 350 degrees F.
2. In a medium bowl with an electric mixer on low speed, combine the cream cheese, drained tomatoes, corn and chiles.
3. Slice through the thick part of each chicken breast so that it opens like a book. Double wrap the chicken with plastic wrap and out it with a meat until it's 1/4 inch thick.
4. Season one side of each chicken breast with salt and pepper, then flip it over and spread with 1/4 of the cream cheese filling. Roll each chicken breast up and place it seam side down in a baking dish. Rub a little olive oil over the top of the chicken then season with Tajin and salt and pepper.
5. Cover and bake for 35 minutes. Remove the cover and bake for another 15 minutes.
6. Thinly slice and then serve.

Nutritional Analysis: One serving equals: 234 calories, 6g fat, 522mg sodium, 13g carbohydrate, 3g fiber, and 31g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT

Comfort Challenge 2: Broadened Horizons

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You’ve surely heard the quote, “every day try something that scares you.”  Although I love the concept of this mantra, I find it unrealistic to apply in a life demanding ever-increasing responsibilities and time we often don’t have.  Rather, my proposed comfort challenge is, “every day try something new.” 

In case you missed a past blog discussing infinite doorways, a comfort challenge is a test of character; a chance to step outside of your “bubble” and learn something new about yourself and the world.  The beauty of this particular challenge is that it can be applied on a variety of levels. 

Any particular horizon is only as expansive as the individual’s past experiences.  Those who have had the fortune of traveling (especially to areas where extreme poverty or suffering is witnessed) can attest to the fact that you do not return the same person as when you left.  Something has caused a shift in perspective, a broadened horizon.  It is often difficult to pin point exactly which part of the experience causes us to feel this way, but the feelings certainly can’t be denied.

Imagine being able to experience this on a daily basis.  I’m here to argue the notion that it is in fact, quite possible.

If every new experience shifts our perspective and stimulates growth, it would be crazy not to try something new!  Outside of full-blown adventures like skydiving, climbing Mount Everest and traveling the world, there are millions of feasible ways to broaden horizons and learn something new (after all, if you’re not learning you’re not living.)  Here are a few realistic suggestions I have discovered to be applied on a daily basis:

1) Instead of frequenting a restaurant you love, make it a point to try a new location each time you eat out.  Larger scale?  Try an entirely new cuisine (Indian, Ethiopian, Russian) Smaller scale? Order something you’ve never had at the restaurant you love.

2) Take a weekend and travel somewhere you’ve never been. Get lost!  Larger scale? Take a weekend trip to a different state or somewhere further than an hour away.  Smaller scale?  Take a different route to work or school, maybe even a different mode of transportation.

3) Learn to play a musical instrument.  YouTube lessons are free!  Larger scale?  Sign up for classes or lessons (accountability can be important for adherence in the beginning of the process).  Smaller scale?  Go to a coffee shop and listen to an open-mic performance (make sure to introduce yourself to the artist after the show)

4) Read a book! Crazy concept I know.  Whether it’s a physical book or an audio book, reading has to be one of the simplest ways to stimulate the mind and foster mental growth.  Larger scale?  Join a reading or book club where you can intelligently discuss your perspective with like-minded individuals.  Smaller scale?  If you can’t peel yourself away from the TV, attempt to watch educational shows instead of mindless entertainment.

The above are merely a small glimpse of the countless opportunities available to you. Humans are creatures of habit; it is easy to get comfortable and find oneself in a monotonous routine.  Maybe you will find something you are passionate about on your journey to attempt something new or maybe you just discover something you don’t like.  In any case, give the comfort challenge a shot because you just never know, you may be pleasantly surprised.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT

www.HMSfitness.com

CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER

Something to Think About

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Find a comfortable space today, allow yourself 5 minutes in silence and think about how the following quote may apply to your life:

"You can be fully satisfied with where you are, understanding that you're eternally evolving. When you get into that place of feeling appreciation of where you are and of who you are, and appreciation of what you are, and you accept that you are a never-ending, always unfolding Being, then you can stand in that delicate balance of being optimistic about what is to come, without being unhappy about where you stand. Find a way of eagerly anticipating future changes, while at the same time you are in love and satisfied with who, what, where and how you be."

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT

www.HMSfitness.com

CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER

Tropical Chicken Salad from HMS Fitness Newsletter

This salad is the perfect pre or post workout meal. It has plenty of protein and fiber, vitamins, minerals and lots of delicious flavor.
Servings: 8

Here's what you need...

• 1 head cabbage, chopped
• 1 red bell pepper, chopped
• 1 mango, chopped
• 1/2 cup pineapple, chopped
• 1 bunch cilantro, chopped
• 1/3 cup green onions, chopped
• 4 skinless chicken breast, baked and chopped
• 1/4 cup low calorie mango dressing

1. Mix all of the salad ingredients in a large bowl. Toss with the dressing.

Nutritional Analysis: One serving equals: 200 calories, 3 fat, 144mg sodium, 14g carbohydrate, 4g fiber, and 30g protein.

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Helpful Tips

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The following are a few things I have learned over the years that have been helpful in my life.  Maybe some work for you, maybe they don’t.  In either case I believe knowledge is useless if it’s not shared or put into action.  Enjoy!

1)   Preparation is key!

If you find yourself stopping by the local fast food drive thru because you don’t have time to cook a healthy meal, a little prior planning can surely prevent this.  I pick a Sunday or Monday, allocate myself 2-3 hours for shopping and cooking, and make it happen. Keep in mind that having someone to do this with can make the process more enjoyable.  Each week I attempt 2 new healthy recipes (my cooking/grocery shopping partner does the same).  We cook together making fairly large portions and split everything in half when we’re done.  When completed we each have 4 unique recipes amounting to approximately 8-10 meals prepared for the week. Not only do you improve your recipe and food preparation knowledge, you will notice a savings in your grocery bill as well as less time spent in the kitchen as you gain confidence in your cooking ability. 

2)  Quality over quantity

Dreading getting out of bed when the alarm goes off?  As a society we are not only deficient in the amount of sleep we get, we are deficient in our quality of sleep.  When it’s time for bed, ensure the lights in the room are off (the darker the better), you are a comfortable temperature (too warm a body may cause night terrors) and you are not falling asleep to a turned on television.  Countless sleep studies demonstrate if even one of these factors is altered from the norm, quality of sleep is drastically reduced.  Have you ever awoken to find outside sounds incorporated into your dreams?  I noticed this happening to me and started listening to the “nature” or “peaceful seclusion” station on Pandora while sleeping.  Now I find I rarely have nightmares and the dreams I do remember are peaceful, often finding myself in a forest or near a waterfall.

3)   Get Started Right

Within 30 minutes of waking, I like to drink a cold glass of water and eat a healthy breakfast (approximately 30 grams of protein) to get my metabolic engine started.  My go-to breakfast includes a scoop of vegetables (pre-cut for the week and kept in a large tupperware container) mixed with egg whites and spinach.  It takes less than 10 minutes to prepare and eat.  I received this advice from the Tim Ferriss bestseller, The 4 Hour Body.  It may not work for all but I have noticed significantly higher energy levels throughout the day as well as minimum “crashing” in those times after a meal.  For more information on the importance of breakfast, read the blog “Breaking the Fast.”

Look for more helpful tips in upcoming blogs.  Live healthy, be well.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT

www.HMSfitness.com

CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER

 

Everything We Need

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Inspiring.  Insightful.  Joyous.  Wise. 

His Holiness the 14th Dalai Lama... what an incredible man.  I was fortunate enough to attend a lecture and hear the Dalai Lama speak on a variety of topics.  With overwhelming wisdom and powerful messages, one stood out to me more than any other.  Adversity.  The Dalai Lama spoke of how to make sense of struggle and challenge in our lives.  Interestingly enough, a dear friend with whom I feel a strong connection sent me this quote last week*:

"I asked for Strength…

And life gave me challenges to make strong.

I asked for Wisdom…

And life gave me problems to solve.

I asked for Prosperity…

And life gave me brain and brawn to work.

I asked for Courage…

And life gave me danger to overcome.

I asked for Love…

And life gave me troubled people to help.

I asked for favors…

And life gave me opportunities.

I received nothing I wanted

I received everything I needed."

*Note the original quote had “life” replaced with “God.”  I believe “God” to signify anything you may or may not believe in.  I replaced “God” with “life” in order to include believers and non-believers alike.  It makes no difference your faith or lack thereof.

It was inspiring to see the Dalai Lama, a man who has witnessed so much pain, to be so joyous.  Throughout his lecture, he maintained a radiant smile and displayed his light heartedness by telling jokes and even wearing a San Diego State University visor in addition to his traditional monk attire.  He mentioned being thankful for everything he had experienced, never wishing for an “easier” life.  How does a man who knows so much suffering in the world maintain such a level of peace and compassion?

As I look back on my life thus far, the words of the Dalai Lama and the quote above resonate deeply with me.  I remember often wishing for things to be easy.  I cursed times of difficulty, questioning why I was faced with a particular circumstance.   Here I stand years later, reaffirmed with the notion that life gives us not what we want, but rather what we need. 

As soon as challenges cease in our lives, our growth and spiritual development cease all the same.  It is specifically through difficulty that our true character is deepened. No doubt you will face moments when you feel like there is no end in sight, ready to quit… that is adversity.  There will never be anything you confront in life that cannot be overcome.  Understand that down the road you will look back, able to connect the dots of your life and make sense of it all.

Maybe take a moment to observe where you are in life.  Our lives are a collection of moments; you would not be where you are today if it wasn’t for every moment that occurred thus far, challenges and difficulty included.  Be thankful for the challenges, for the opportunity to learn.  You are exactly where you are supposed to be. Instead of hoping for a life of leisure and ease, optimistically look forward to challenges ahead as an opportunity to build strength and character.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT

www.HMSfitness.com

CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER

Turkey and Veggie Soup from HMS Fitness Newsletter

This soup has everything going for it. The base is broth, not cream. It doesn't have any added carbohydrates in the form of rice or noodles. And it's filled with lean ground turkey.
Servings: 12

Here's what you need...

• 1 teaspoon olive oil
• 2 garlic cloves, minced
• 1 bunch of carrots, chopped
• 2 onions, chopped
• 1 bunch of celery
• 1 fennel bulb
• 1.3 lbs lean ground turkey
• 4 cups veggie broth
• 1 (14.5oz) can stewed tomatoes
• 1 (15oz) can white kidney beans, drained and rinsed
• 4 ears of corn, kernels sliced off
• 3 Tablespoons tomato paste
• 2 teaspoons dried basil
• dash of salt and freshly ground pepper

1. In a large skillet heat the olive oil. Add garlic.
2. Add chopped carrots, cover for 5 minutes.
3. Add onions, celery and fennel. Sauté until soft.
4. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
5. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.

Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein.

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How Bad Do You Want It?

We all want to be successful.  Whatever success may mean to you, it is our innate human desire to excel in whatever we choose to undertake.  Whether it be success in a sport or activity, financial success, or success in a given personal goal; success doesn’t come easy.  It is easy to talk about how you want to be successful.  The difficulty lies in the actual work required to reach that success.  Maybe it’s time to look at your goals and ask yourself how bad do you really want it?  

-Every day do something that will inch you closer to a better tomorrow-
Mike Sherbakov, CSCS, CPT
www.HMSfitness.com
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Comfort Challenge: Infinite Doorways

If I told you that you could do something in the next 10 minutes that will change your life and open up a doorway into another world, would you believe me?  If you’re up to the challenge… get ready…get set…
…and go start a conversation with a stranger.
“Each person you meet is a doorway into another world.  With each new genuine connection you form comes a unique perspective, a unique set of experiences, as well as opportunity for learning and growth.”   - Mike Sherbakov
How exciting is that? You’ll never be bored again!  It’s crazy to think that no two people have lived the same life.  Everyone walking this planet has an entirely unique story.   Each story is filled with happiness, pain and love on very different levels.  And the best part?  There is something to be learned from every individual story. 
When was the last time you approached a stranger and started a conversation that lasted more than 10 seconds?  Feeling slightly uncomfortable about the whole concept?  Well it’s time to step outside your comfort zone.  I call something like this a comfort challenge as I explain to my clients; if you’re uncomfortable doing it, it’s probably good for you.  If someone isn’t receptive to your genuine interest, don’t take it personally and you will eventually find someone who is willing to share a piece of his or her life with you.
Still skeptical?  What’s the worst that could happen?  I always like to approach situations with a “risk vs. reward” mentality.  Risk: someone looks at you funny when you ask about his or her most embarrassing experience.  Reward:  maybe you end up engaging in a deep conversation with someone you would not have otherwise met and establish a life-long relationship.  All signs point to: just do it.
Action steps:
1)         Go to a public place like a park or coffee shop where people aren’t in a rush
2)         Spot someone who looks interesting to you
3)         Approach them with a smile, extend your hand, and ask them whatever happens to be on your mind
4)         Listen with genuine interest and notice a new doorway open in your life
I would love to hear about your experiences.  Whether you’ve tried it before or attempt it for the first time after reading this blog, comment below to share your story.
-Every day do something that will inch you closer to a better tomorrow-
Mike Sherbakov, CSCS, CPT
www.HMSfitness.com
CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER

Pesto Chicken Pizza

Precision Nutrition, the organization through which I received my Nutrition Coach Certification introduced me to several healthy recipes, this being one of my favorites:

Pizza. People in all cultures seem to eat some form of the dish. Of course, regardless of its widespread appeal, pizza has never been known as a “healthy” offering, because of the fact that it’s typically high in processed carbs and saturated fats. With this dish, it is lightened up by using homemade pesto, chicken, and a host of veggies – all on a whole wheat tortilla. If you like pizza, you’ll certainly come back for seconds of this thin-crusted alternative.

Ingredients
Boneless skinless Chicken breast (170 g) 6 oz
Salt ¼ tsp
Pepper 1⁄8 tsp
Olive oil cooking spray
Whole wheat tortilla
Pesto 3 tbsp
Broccoli florets (small) ¼ cup
Sundried tomato (thin sliced) ¼ cup
Asparagus (cut into ½ inch pieces) ½ cup
Aged white Cheddar ½ cup

Serving Size
Serves 1 large or 2 small.

Preparation Time
10 min. Preparation Time
10 min. Cooking Time

Instructions
Season chicken with salt and pepper and sautee until cooked throroughly. Set aside. Preheat oven at 400°F. Lightly coat a baking sheet with spray and place the tortilla shell on the tray. Spread the pesto base evenly around the shell leaving the outside inch free for the crust. Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together. Spread evenly covering the pesto. Top with the cheese and bake until cheese is melted and shell is lightly toasted (about 10 minutes). Serves 1 large or 2 small.

Variations and Options
For a flavor variety, try using hummus, sundried tomato Tzatziki or rosemary eggplant as a substitute for the pesto. Use seasonal vegetables whenever possible as they not only taste better but have a healthier nutritional profile. For a cheesy variety, try using mozzarella, feta, havarti or swiss instead of cheddar.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     658.4     329.2
Fat (g)     20.8     10.4
Saturated (g)     4.9     2.4
Monounsaturated (g)     11.1    5.5
Polyunsaturated (g)     1.2     0.6
omega-3 (g)     0.7     0.3
omega-6 (g)     1.1     0.6
Carbohydrates (g)     50.9     25.5
Fiber (g)     15.9     8.0
Sugars (g)     7.4     3.7
Protein (g)     67.0     33.5

-Every day, do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT

www.HMSfitness.com

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Life and Airplanes

Picture this.  You’re sitting in the co-pilot seat of a little Cessna 2-seater airplane flying from the island of Oahu to Kauai.  The pilot looks over at you with a huge smirk on his face and asks, “Wanna try something crazy?”  The rational side of your brain is screaming, “Are you kidding me?! You’re 10,000 feet in the air without a parachute on board!” but for some reason there are only two words that leave your mouth. “Let’s go” 
The pilot nose-dives the airplane and proceeds to whip it back up and around, barrel rolling the entire aircraft.  Let me just preface the story by mentioning Cessnas are not designed to be upside down!  The way the aircraft is made, if it becomes inverted the oil will drip out immediately stalling the engine.  A stalled engine and no parachutes make for quite a predicament.   It takes incredible precision and an understanding of the centrifugal force to keep the oil inside the aircraft when inverting. 
Fast forward; the co-pilot is still here today and writing the story you’re reading.  The pilot on the other hand, left us yesterday leaving behind memories and a lesson to be learned by all.  On April 12, 2012 the world lost an amazing person.  A friend, a brother in arms, and an inspiration to all he met, George Mellone reminds us life is meant to be lived. 
Most of you have probably seen the picture at the top of this blog.  Most of you have heard “live life to the fullest” or “you only live once.”  It all sounds great, but how many really adopt the mantra and embrace this amazing gift we are given, known as life.  In an attempt to steer away from a cliché preachy speech, be truthful with yourself as you answer the following 5 questions in your mind:
1) Are you where you want to be in life?
2) Are you doing what makes you happy?
3) Do you wake up every morning with the same excitement you had as a child, a fascination for everything that you will encounter?
4) Are you satisfied with your current relationships?
5) Are you the person you want to be or on a path that will get you there?
If you answered yes to all the questions, congratulations and keep doing what you’re doing!  If not, the beauty of life is that it is never too late to change.
An amazing quote I received from a friend: "It is so, so simple: We get what we give. If we respect our bodies, they will be our vessels for transformation. If we put forth honestly, sincerity, and love, we will receive them in return. And if we don't like what we've been doing, then the beautiful thing to remember is that we can always start over again. Just as the meditation practice teaches, we simply begin again. This is a journey with no end, with many paths and many turns along the way. If you find yourself walking down the wrong path, simply change direction and begin again."
I find it unfortunate that it often takes a death to remind us about life.  George reminds me to take chances, try things that scare me and live with no regrets.   That is how he lived and that is how I choose to live.  Between finances, family and busy schedules we all have responsibilities and obligations to keep up with; it is impossible to live completely care free. It is possible, however, to make the most of every situation. 
Intimidated to tell someone how you feel?  Afraid to quit a high-paying job you can’t stand for a lesser-paying job that you are passionate about?  Is your bucket list just getting longer without any forward progress?  I urge you to embrace the present and make the most of what is right in front of you.  Tomorrow is not guaranteed; all we have is right now.  Life is short.  Live your dream and share your passion.
-Every day do something that will inch you closer to a better tomorrow-
Mike Sherbakov, CSCS, CPT
www.HMSfitness.com
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The Power of a Vision Board

The human mind works in incredible ways. If you have never read the following quote before, I recommend committing it to memory:


“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”


Destiny begins with a single thought.  I understand it may seem a little crazy but try to keep an open mind as we explore this topic.  If you are constantly thinking negative thoughts and sending that energy out to the universe, it will become your destiny.  If your thoughts consist of doubts or worry about money, you will continue to struggle in your current financial situation.  If you dwell on the pain of the past, you are willfully inviting that pain into your future.

Do you know someone who always seems to find themselves in a relationship that is emotionally or physically abusive?  It’s not a coincidence; they have formed the idea that they “only attract those type of partners” with their thoughts, and it has become their destiny.  Upon the conclusion of a 14-hour seminar discussing the power of energy and human thought, the message I took home was, “you get what you think about most of the time.”   


Are you doomed to struggle financially?  Is the individual destined to a life full of abusive relationships?  Absolutely not.  Circumstances in life can most certainly be altered but it begins with the thought process.  Change the thoughts and everything else will follow.


So what exactly is a vision board and how does it relate to thoughts or energy?
A vision board is a visual representation of your aspirations in life and an incredible tool to focus the energy of your conscious and subconscious mind.  A vision board is a reminder, a way to guide your thoughts in a direction of your choice.  Just like a to-do list keeps you accountable for a day, a vision board is a constant reminder of what you want manifested in your life. 


A vision board is completely personal so no two are identical.  To create one, feel free to include pictures, words, affirmations or anything else that bears significance to you.  Make it your own.


Once created, place your vision board in a location where you will see it often.  I personally keep my vision board on a shelf directly in front of my bed so each morning when I wake, I smile and begin the day with incredible energy.  I also keep a picture of my vision board (as seen at the top of the blog) on my phone so I can refocus my energy when I am away from home.


Enjoy the process of creating a vision board and make sure it is something you love looking at. The powerful visual reminder of your dreams and goals will truly help you focus on them more and align your thoughts with your reality. Your unique board combined with your heartfelt intentions and effort comes together to create a masterpiece. Once completed, trust the process and watch your destiny unfold.


-Every day do something that will inch you closer to a better tomorrow-


Mike Sherbakov, CSCS, CPT


www.HMSfitness.com

CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER AND RECEIVE FREE MOTIVATING HEALTH AND FITNESS TIPS.

Fitness Mythbusters Part 2

Continuing from a previous blog, here are a few more fitness misconceptions I often hear from clients:
1. More is better
In an effort to get stronger, faster or to improve athleticism, most people resort to adding more volume. This is often at the expense (or neglect) of added recovery. In order for your body to adapt, it needs sufficient recovery time. While periods of volume increases can be beneficial in increasing one’s capacity, continually adding volume without rest will eventually have detrimental effects on performance. If you’re practicing a skill with a fatigued body, muscle memory will remember it just that way. It’s important give yourself time to recover from skill-based practices or you’ll be teaching your body to remember undesirable movement strategies.
2. Strength is not important for distance running
Although it’s true that every distance runner should not be built like a power-lifter, every individual reading this regardless of athletic background should be including some form of resistance training in his or her program. This doesn’t mean the low-weight, high-rep that seems to be associated with endurance training; this means strength training designed to actually get you strong (sets of 6-8 reps). Resistance training increases bone mass density, decreases body fat and improves muscle mass and tone. Strength is far from the only component of being a successful distance runner, but it’s one of the most overlooked.
3. My doctor said squatting is bad for the knees
Doctors often see patients arrive in pain from squatting. From the doctor’s viewpoint, this is a logical conclusion; if you hear people say they hurt their knees from squatting time and time again, squatting must be bad for your knees. The gap in this logic is that the only people who go to the doctor are those with an injury.  The overwhelming majority who perform squats correctly will never experience pain and therefore not require a visit to the doctor.  In most cases, individuals that experience squat-related knee pain have poor technique. In an attempt to keep their torso vertical, they drive their knees excessively forward causing undesired anterior shearing forcers. In a good squat, the angle of the shin matches the angle of the torso. This ensures loading of the posterior hip musculature (glutes and hamstrings) and minimizes the anterior shearing forces across the knee.
4. As a female, weight training is going to make me big and bulky!
Many women refuse to consider strength training as an exercise option, believing that only training methods like yoga and Pilates will help them lose weight and get that lean, feminine physique. Clients often tell me that weight training will result in a bulky, unappealingly masculine look. Most women do not have high enough testosterone levels to ever achieve the "big bulky look." Women that you see in the magazines looking like the Incredible Hulkette are likely taking steroids. Strength training has incredible benefits for women. It has been repeatedly shown to help alleviate symptoms of depression and PMS, improve the immune system, lower blood pressure and heart rate, and provide a huge boost in confidence as strength, balance, and muscle tone improves. It is also extremely helpful in building bone density and may be one of the most important factors in preventing osteoporosis.
Hopefully after reading this blog, some of the fitness myths you have heard over the years have been addressed.  If there are any other misconceptions you would like discussed, feel free to comment below or e-mail me directly.  Live healthy, be well.
-Every day do something that will inch you closer to a better tomorrow-
Mike Sherbakov, CSCS, CPT
www.HMSfitness.com
CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER AND RECEIVE FREE MOTIVATING HEALTH AND FITNESS TIPS.