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Just Breathe

Posted by Mike Sherbakov in Life and Wellness. 1 Comment

31st March

As a client stepped foot in the gym yesterday, I felt his energy before a word was spoken between us.  Unlike his typical timely arrival, he was running a few minutes behind and carrying the weight of the day in his body and mind.  His posture and facial expression radiated a sense of stress and worry.  We started the workout and I noticed his frustration build as he had difficulty completing basic movement patterns correctly, an easy task for him on any other day.  His A-type personality would not allow these mistakes and I saw him getting frustrated for being frustrated. 

“My boss pissed me off, today’s been a mess and only getting worse and now I don’t have enough time for my full workout!” he mumbled as he lackadaisically moved through the warm-up. I knew I needed to say … Read More »



Can’t Help But Smile

Posted by Mike Sherbakov in Life and Wellness. 1 Comment

29th March

Today was a great day! I received a parking ticket and the strange thing is… I couldn’t help but smile.  Life has an amazing way of keeping you on track. 

Let me rewind a little bit. I am a firm believer in paying it forward.  If you’ve never heard the phrase, it can be summarized by anonymous acts of kindness… with the right intention.   I’ll get back to this in a moment.  There is a commercial that aired some time ago that puts a huge smile on my face every time I watch it (http://www.youtube.com/watch?v=L5ya8J-jyK4).  It begins with a lady kindly stopping a distracted man from walking into oncoming traffic. An onlooker in a coffee shop sees this act and later helps a woman unload her stroller off a public bus.  Another gentleman sitting at the bus stop notices this … Read More »



Breaking the Fast

Posted by Mike Sherbakov in Life and Wellness, Nutrition. 4 comments

28th March

If you’ve ever had me as your coach or attended one of my wellness presentations, this may sound all too familiar.  For everyone else, grab your to do list and make a slight addition… in big capital letters above all your tasks, write the word “BREAKFAST.”

We’ve heard it all of our lives; breakfast is the most important meal of the day! Yet how often do you find yourself running out the door only to chug down a coffee and have your first bite of real food at noon?  Unfortunately this has turned out to be quite typical as I have discovered from the majority of my clients.  Let me break it down for you as simply as possible.

In case you didn’t realize this yet, your body is pretty dang smart.  When we get too hot, our body has a mechanism for cooling us off.  When we hurt … Read More »



Hit the Brakes

Posted by Mike Sherbakov in Life and Wellness. 1 Comment

27th March

Wake up, rush to work, quick lunch, speedy workout and a hurried dinner later, we finally lay our head on a pillow preparing to do it all over again.  Coupled with a book I recently read, an article entitled “Put Food Back in its Place” written by friend Cassandra Jella (rootedtransformation.org) elicited awareness to just how fast our lives pass us by.  We as a society feel overwhelmed attempting to keep up with the daily demands of work, school and family obligations.  With lives set on “fast forward”, we mindlessly go through the motions in such a way that we simply don’t take the time to stop and smell the roses.  We miss the beauty that surrounds us on a daily basis. Life is amazing and it is meant to be experienced.  When you feel like the world is spinning faster … Read More »



Grab a Pen and Paper

Posted by Mike Sherbakov in Life and Wellness. 2 comments

26th March

A few months ago I had the opportunity to lead a seminar educating college freshmen and sophomores on the importance of setting goals. It came as a shock to me when I asked how many of them were ever introduced to “SMART” goals or a vision board; less than 5% even knew what they were.  I had only an hour with each group of 20 individuals so I needed my information to be relevant and compelling.  I wanted each participant to walk away with an action plan.  After all, knowledge without action is just the passage of time.

I focused on how it is essential for a purposeful life to maintain goals (written goals specifically), develop a strategic plan for these goals, and always strive for self-improvement. 

I introduced the topic with a study done at Yale University in 1953 that polled … Read More »



You Are What You Eat

Posted by Mike Sherbakov in Fitness, Life and Wellness, Nutrition. 2 comments

25th March

 

A conversation with a fellow yogi provoked the following thoughts. Nearing the latter end of our teacher training, we discussed how we feel significantly more in tune with our bodies than ever before.  The conversation got us thinking how unfortunate it is that most people live a life out of sync. Unable to tune in to what their body is trying to tell them, they are debilitated from reaching their full physical, mental, or spiritual potential.

Energy.  Everything around us has it… the chair you’re sitting in, our bodies, and yes… the food we eat. If energy doesn’t do it for you, you must at least agree that everything around us moves on an atomic and subatomic level.  This movement causes all objects to vibrate at a certain frequency.  Have you ever been instantly attracted to someone before a word was even spoken… drawn to his … Read More »



Stuffed Southwest Chicken

Posted by Mike Sherbakov in Recipes. No Comments

24th March

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)

Preheat oven to 350 degrees F.
In a medium bowl with an electric mixer on low speed, combine the cream cheese, drained tomatoes, corn and chiles.
Slice through the thick part of each chicken breast so that it opens like a book. Double wrap the chicken with plastic wrap and … Read More »



Quinoa Fruit Salad

Posted by Mike Sherbakov in Recipes. No Comments

23rd March

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

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.
In another bowl combine the fruit, agave nectar and remaining lime juice.
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 … Read More »



Quick Chickpea Salad

Posted by Mike Sherbakov in Recipes. No Comments

22nd March

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

Drain the chickpeas, but do not rinse. Place in a medium sized bowl.
Slice the zucchini lengthwise, rotate and slice lengthwise again to form 4 long pieces. Chop into small slices and add to the bowl.
Cut the tomato into 4 pieces. Scoop out the seeds and discard. Chop into small pieces and add to the bowl.
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 … Read More »



Sweet Paprika Chicken

Posted by Mike Sherbakov in Recipes. No Comments

21st March

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

Preheat oven to 325 degrees F.
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.
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. … Read More »