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

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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.

Mythbusters Fitness Style

You’ve heard them.  In fact, you’ve probably told a friend one (if not all) of these myths at some point in your life.  You may want to grab on to your seat and take a deep breath before you read the next part of this sentence… not everything you read, hear or see on TV is necessarily true.  Here are the most common fitness misconceptions that I have encountered throughout the years from friends and clients alike:

1. The best way to burn calories is to run on a treadmill


If you have been a client of mine, you may remember what I refer to as the “car analogy”. Does your car use more gas driving in stop-and-go traffic or coasting the highway on cruise control?  Our bodies work the same way.  When you run on a treadmill for long distances, your body naturally reaches “steady state” and becomes efficient in using its fuel, just like a car.  When you continuously spike your heart rate and bring it down, simulating stop and go traffic, your body uses more fuel (which happens to be unwanted fat).  There are countless studies supporting the use of high-intensity interval training (HIIT) for fat loss. This form of “cardio” takes significantly less time (typically 12 to 20 minutes) than traditional long distance cardio and leads to better results. *HIIT is discussed further in “HIIT Your Way to a Better Body” blog.


2. Crunches are the best way to get a six-pack


Everyone has been fooled by this misconception for years. Doing sit-ups or crunches is not the best way to get a six-pack. Having a visible six-pack is almost entirely due to low body fat and minimally a function of abdominal development. Interestingly, this seems to be common knowledge but when we start to feel saggy in the midsection, we go straight for the ab exercises. Contrary to popular belief, training a muscle group will not burn fat locally. There is no such thing as “spot reduction.”  This means that doing ab exercises won’t burn fat from your midsection. Core exercises should certainly be included in any training program but the best way to get a six-pack involves making healthy dietary choices and incorporating a balanced training program.


3. Static stretching decreases risk of injury


You see it all the time.  Someone walks in the gym, grabs a wall to stretch his or her quadriceps for a moment and begins their hour long run on the treadmill. Growing up we are warned to “warm up so you don’t pull a muscle” but what exactly should a warm-up consist of?  If you are like most people, your warm-up (if any at all) consists of standing in place and stretching. This type of stretching referred to as static stretching, immediately before exercise can cause a decrease in performance and increased risk of injury. Research demonstrates that runners who static stretch immediately before they run actually suffer more injuries than those who don’t. Ditch the static stretching and include a dynamic warm-up with joint mobility and muscle activation exercises.  This will improve your range of motion while promoting muscular control and gives you the best chance to move efficiently and avoid injury.


4. A quick jog and a few stretches is a sufficient warm-up


Following up with the last misconception, a quick jog to “break a sweat” and a few stretches is the default warm-up for those that think they know better. Although there are benefits in this type of warm-up including an increase in circulatory rate and body temperature, it does little to stimulate the nervous system (or increase the excitability of the working muscles) and doesn’t take the working joints through a full range of motion.  A dynamic warm-up will take your joints through a full range of motion, increase the neural drive to the working muscles, increase the extensibility of commonly locked-up muscles, as well as increase circulatory function and temperature as mentioned earlier. This type of warm-up is ideal both in terms of performance and injury prevention.


Stay tuned for the next blog where even more fitness misconceptions are revealed.  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.

Turkey Stuffed Bell Peppers from HMS Fitness Newsletter

Eating healthy doesn't have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you're bored of eating healthy. Shhhh, your taste buds won't suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Servings: 5

Here's what you need...

• 5 organic bell peppers
• 1 teaspoon olive oil
• 2 cloves garlic, minced
• 2 Tablespoons fresh basil, minced
• 1 yellow onion, minced
• 1 Tablespoon fresh rosemary, minced
• 1 teaspoon dried parsley
• dash of salt and pepper
• 20 oz organic ground turkey, 99% fat free
• 1 organic tomato, chopped
• 3/4 cup spaghetti sauce
• 1/4 cup shredded mozzarella cheese

1. Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
2. Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
3. In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
4. Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
5. Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.

Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.

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The Art of Selfishness

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What kind of people do you surround yourself with?  Who do you spend the majority of your time with and what kind of activities do you enjoy with these people? Take a moment to observe the most influential people in your life. Do they make you stronger?  Do they push you to become a better version of yourself on a daily basis?

You are the average of the five people you associate with most.

It’s just the way it works.  If you want to be a good tennis player, you generally surround yourself with tennis players.  If you enjoy live theatre or surfing, you instinctively gravitate toward the individuals who possess similar interests.  Love partying and staying up all night?  I’ll be willing to bet your closest friends do the same thing.

Knowing you are like a sponge, naturally absorbing and meshing the qualities of your five closest associates to form your individual character, make a conscious decision to surround yourself with people who inspire you.  If you notice people are bringing you down, hurting you or simply draining your energy (energy vampires), there comes a time where it is necessary to be selfish. 

“It is often the case that you have to fire certain friends or retire from a particular social circle to have the life you want.  This isn’t being mean; it’s practical.  Poisonous people do not deserve your time. To think otherwise is masochistic.”

A book I always recommend to friends, The 4 Hour Work Week by Tim Ferriss discusses what I refer to as the art of selfishness.  Along with the quotes used in this blog, Tim goes into further detail regarding the importance of your immediate social circle. 

“Do not underestimate the effects of your pessimistic, unambitious, or disorganized friends.   If someone isn’t making you stronger, they’re making you weaker.”

This is absolutely not encouraging an individual to be judgmental or condescending, but rather respecting that everyone walks his or her own path.  If someone shares a similar path to yours, invite them along to share the beauty of cooperation and like-mindedness.  If someone does not share a similar path, love and respect the path they lead and understand that although not today, someday their path may line up with yours. 

We often spend too much time with those who poison us with pessimism, sloth and low expectations. Are you trying to quit smoking cigarettes?  Attempting to cut back the drinking? Stop spending time with people who partake in the unwanted activities and surround yourself with what serves you. Spend time with people who challenge you to be a better human being.  Spend time with people you admire and watch the transformation as you grow in incredible ways and inspire others around you to do the same. 

-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.

Back to the Basics

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For a recent corporate wellness presentation, I was asked to present employees of an insurance company with information on body composition, weight training and nutrition.  There was no shortage of knowledge about celebrity diets and “magic pill” solutions from the participants, but few knew “the basics”.  Television ads, magazines and false information result in a generally uninformed society willing to jump on the next product that promises them a sexy six pack. 

Let’s begin with a quick introduction to body composition. Our bodies are composed of 2 elements; fat mass and fat free mass, otherwise known as lean mass.  That’s it.  Everyone reading this has probably heard of body fat percentage.  “Bring it down… I want to be below 15%.”  But what is it?  Fat mass is fat.  Lean mass is the rest of your body including bones, organs, and muscle! The fat mass you maintain divided by your total body mass equals your body fat percentage.

Always equaling a combined 100%, when fat mass or fat free mass goes up, the other comes down.  85% lean mass? You guessed it, equals 15% fat mass.  Our goal should be to increase lean mass, as this turns our body to “autopilot” calorie burning mode.  You see, every pound of muscle added to your body burns an approximate 50 extra calories per day.  Add 10 pounds of muscle, burn an extra 500 calories a day without working out!  Yes you can read that part again.  Without needing to work out, your body will burn an extra 500 calories per day.

Resistance training is crucial for building muscle and increasing lean mass. 

Being busy in this day and age, maximizing time becomes extremely important! Involve large muscle groups in workouts. Why spend 30 minutes in front of a mirror doing bicep curls when squat and presses can be added to the exercise?  Triple the effectiveness, triple the results, 1/3 of the time.  If done efficiently, an individual can spend 20-30 minutes doing a workout and have significantly better results than a typical 2-hour workout someone else may have. Start with multi-joint while your body is fresh and has the most energy.

The question I often get asked is, “How much should I be working out and how often?”  Everyone’s body is different.  A triathlete is going to have different bodily demands than an individual who is getting accustomed to his or her first fitness routine. The general rule of thumb is resistance training 2-3 times per week.  If you can only squeeze in one workout, it’s better than nothing… but shoot for 3. 

During the workout, target large muscle groups.  Work out the legs, include push and pull exercises for the upper body and don’t forget some core work.  Plan on completing 2-3 sets of 8-12 repetitions (of each exercise) so pick an appropriate weight or intensity.  You shouldn’t walk out of the gym feeling like you need a wheelchair but you know how hard to push yourself.  Make sure you feel accomplished at the end of every session. Get in, get out, and get results.

-Every day do something that will inch you close 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.

Easy Baked Salmon from HMS Fitness Newsletter

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.
Servings: 4

Here's what you need:

• 1/2 cup Greek yogurt, fat free
• 1 lime, juiced
• 3 garlic cloves, minced
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cumin
• 4 (3oz) wild caught salmon fillets

1. Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
2. In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
3. Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
4. Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

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Practical Perception

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In a previous blog, perception and reality were discussed.  Can you see the world through the eyes of another person?  Are you able to take on a different perspective?   Try this exercise and let me know what you find:

Take a minute to scan your surroundings. Are you in a familiar place or somewhere new?

Stop reading this, and just look around you.

Pick out an object, maybe something you hadn’t noticed before, and focus your attention on it. Once you really focus, it will begin to radiate and become more “real” than it was when it was just an unnoticed piece of the background noise of your life.

Now, attempt to see your surroundings from the object’s point of view. This may be easy for some but extremely difficult for others. Depending on how capable you are at focusing your concentration, you may notice a slight shift in your perception - a weird jump in reality, where you suddenly view the world from a different perspective.

Did it work? Whether you noticed anything or not, your perception did change, even if for an instant.

It is important to be conscious of your perception.  Did you consciously decide to create the reality you’re living now or was it largely shaped by parents, friends, school, or the media?

What does this exercise teach us?  If you don’t like the story you’re living, change the perception. Your life is a story with countless chapters.  Envision how you’d write the next chapter of your story. Focus your perception on creating a new reality, one where you are in charge of the story. It all begins with a decision.  Decide now to be in charge of your own perception and create the most incredible story you can imagine. 

-Every day do something that will inch you close 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.

The Windows of Our Lives

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“Everything you see or hear or experience in any way at all is specific to you. You create a universe by perceiving it, so everything in the universe you perceive is specific to you.” – Douglas Adams

Jim navigates through life wearing green-lens sunglasses, Jane with red-lens sunglasses.  At the end of each day, Jim tells his friends how “green” the world is.  Jane does the same for her friends, describing in great detail how “red” the world is.  Assuming they don’t realize their respective colored sunglasses are worn, which one of them is correct in their perspective of the world?

We all view life through a unique lens or “window” as I like to refer to it.  This window may be distorted any number of ways based on previous life experiences.  With no two windows being identical, looking through them provides us with our perspective of the world.  Our perception of any given object or situation we are confronted with becomes our reality. Perception is reality.   

Once we are able to accept the notion that two individuals can be looking at the same object and see it two very unique ways, we begin to understand the complexity of human interaction.  With each unique individual comes a unique reality.  Something you view as irrelevant or meaningless can have a world of meaning to someone else.  Learn to love and accept all beings no matter how different their perspective may be from yours.  Remember, it is their reality.  Be mindful of your words and actions for you never know what state of mind or reality another individual is experiencing.

Along with understanding the complexity of different realities, it is crucial to embrace the fact that everyone is fighting their own battle. Everyone has a story. Everyone has dealt with pain, happiness and love on very different levels.  It is these experiences that have shaped our individual windows

We have all been in a situation where we have hurt someone’s feelings.  Whether you intended the words or action to be hurtful or not is irrelevant.  If the individual on the receiving end explains that it made them feel a certain way (sad, angry, etc), you owe them an apology; feelings cannot be argued.  In these circumstances, be aware that the feelings are very real in the other’s reality.

So is Jim or Jane right?  Is the world green or red?  The answer is both.  In Jim’s reality, the world is green.  For Jane, the world is red.  Neither one is “wrong” unless they are judging the other for seeing the world a different way.  Awareness.  Be aware of others’ windows.  Be aware that there are countless perspectives of one object or situation.  Open your mind to these perspectives, open your heart to others’ realities and be kind for everyone you meet is fighting a hard battle. 

-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.

The Art of Letting Things Happen

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We’ve all had great days when we felt on top of the world. We’ve also had those not-so-great days when we felt like curling into a ball and disconnecting from the world.  What kind of person are you when faced with challenging situations?  Does adversity stop you in your tracks or are you able to approach every situation acknowledging there is something to be learned? It is easy to appear confident and collected in times of ease; the challenge is to maintain this character in times of difficulty.

 Bad things are going to happen…  that’s just the way life goes. Situations beyond our control will present themselves in varying magnitudes. What we are able to control is our individual response to the situation. Let us first discuss the difference between a reaction and a response.

  In a stress reaction we react habitually and automatically to a situation. We aren’t aware of what we’re doing, similar to a knee jerk reaction. Alternately, in a stress response you have given yourself a few seconds to stop, become conscious of the situation, and choose how you want to respond.

  In an earlier blog, “Can’t Help But Smile,” I discussed a day in which I received a parking ticket and chose to look at the situation as an opportunity for growth; a lesson learned.  Many people in the same predicament would have exhibited anger or frustration.  Remember, energy is contagious. Walk around with frustration or anger and see if things get better.  People around you will either take on your frustration or avoid you altogether.

Rather, practice the art of letting things happen.  Understand that there are good and bad circumstances that will arise on any given day.  Let them happen, without attachment, and respond to them appropriately. Too often we worry about that which we cannot change.  Something that can always be changed is our response. Just giving yourself those few seconds of awareness changes the situation into one in which you have more influence and control.

Bring awareness to your thoughts and feelings, practice non-attachment and in the wise words of John Lennon, “Let it Be.” 

 

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

 

Mike Sherbakov, CSCS, CPT

[[posterous-content:pid___0]]http://www.HMSfitness.com

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