stay connected



My Quest for Greatness

Posted by Mike Sherbakov in Life and Wellness. 1 Comment

27th June

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 … Read More »



Salmon Broccoli Scramble

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

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

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

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

Wash, peel and pit the peach. Chop into bite-sized pieces.
Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
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.
Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 … Read More »



Wild Blackened Catfish

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

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

Preheat oven to 350. Lightly oil a glass pan.
Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
Line the fillets in prepared pan, and top with sliced lemon.
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.

Read More »



Protein Pumpkin Pancakes

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

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

In a medium bowl, mix all of the ingredients together.
Heat pancake griddle to medium heat and coat with cooking spray.
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, … Read More »



Sesame Chopped Salad

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

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

Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
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

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

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

Preheat oven to 350 degrees F.
Line muffin tins with paper liners or grease lightly.
Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
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 … Read More »



Chocolate Protein Pudding

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

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

In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
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 … Read More »



S.G. French Toast

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

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.

Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
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 … Read More »



Breakfast Protein Parfait

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

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.

Read More »