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
CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER

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

SUBSCRIBE TO THE HMS FITNESS NEWSLETTER

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

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.