Mike Baranowsky

This month I would like to devote this space to a client success story. A Moorestown resident, and Laurel Creek member, joined us two years ago with the goal to relieve his back pain, and “drop a few pounds.” Within 8 months, he was so happy with his success that he outlined new goals to strive for. His new goal was to specifically lower his BMI (body mass index) by continuing his weight loss. Having surpassed his original long-term goal by 10 pounds, he has lost a total of 50 POUNDS in the last two years. Not only that, but his body fat percentage now falls in the ideal range! He now has only 5 pounds to go before he hits his final weight loss goal. Additionally, his back pain has dissipated to the point where he can painlessly ride his bike, and long rides in the car are no longer impossible. In addition, the numbness due to a ruptured disc is almost completely gone!

Mike has accomplished this by sticking with an exercise program that includes 3 days of strength training. These workouts include balance (core) training as well as traditional weights. He also includes 4-5 days a week of cardio on an elliptical or a stationary bike for 30 minutes per session. Additionally, Mike rides outdoors for 45-90 minutes twice a week, if the weather allows.

Nutritionally, Mike has cut out his regular lunch of sandwich and chips and replaced it with a salad. He has cut out mayo and most fried foods from his diet almost entirely. He has also limited his alcohol intake throughout the week.

I would like to congratulate Mandy (his trainer) for her work in guiding Mike through this amazing transition. But the biggest congratulations go to Mike for putting forth the effort towards living a healthier lifestyle!

Congratulations Mike Baranowsky on all your hard work, and on all of your healthy successes, both present, and in the future! Keep up all the effort and determination.

  • Tip of the Month

    June 2010

    Abdominal Workouts: Frequency, Intensity, and Duration

    Over the past 15 years, there has been countless advice on how to “properly” train your abdominals, or core.  There isn’t a fitness magazine out there that doesn’t publish a different abdominal workout each and every issue.  Opinions and research may change over time, but there are a few things you should look at before you alter your workout with each Fitness Magazine you read!
    First of all, it is important to know what your overall fitness and health goal is before designing a strength program for any body part, especially the mid-section.  For overall fitness, it is smartest to treat your abdominal muscles as you would any other muscle group.  The tried and true guidelines for most exercise programs is to work specific muscles to fatigue within a 30-60 second set time limit (intensity and duration,) while giving the worked muscle group at least 24-48 hours of rest (frequency) before working it again.  The amount of sets you do in a given workout (frequency again) can vary from as little as 4 sets to up to 12 for the average workout.  The science behind these theories is sound.  While exercising, pushing your body significantly past the 60 second mark without fatigue generally incorporates aerobic energy, thereby not stressing the muscles most efficiently.  And rest is necessary so that your body can properly rebuild the muscle fibers that you have broken down.  Additionally, you want to be at 100% energy levels for your next workout!

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  • Recipe of the Month

    June 2010

    Ham and Cheese Breakfast Casserole

    This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.

    4 large eggs
    4 large egg whites
    1 cup nonfat milk
    2 tablespoon Dijon mustard
    1 teaspoon minced fresh rosemary
    1/4 teaspoon freshly ground pepper
    5 cups chopped spinach, wilted (see Tip)
    4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
    1 cup diced ham steak, (5 ounces)
    1/2 cup chopped jarred roasted red peppers
    3/4 cup shredded Gruyère, or Swiss cheese
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