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

    May 2012

    A Healthier BBQ

    Main Courses-

    ½ Rack Ribs- 550cals, 37g fat. Chicken w/Skin- 450 cals, 36g fat. Chicken w/o skin- 330 cals, 15g fat. Grilled Filet (6 oz.)- 400 cals, 20g fat. Plank Salmon- 260 cals, 15g fat. BBQ Chicken Breast- 180 cals, 3g fat. Chicken Kabob- 140 cals, 6g fat. Cheeseburger- 470 cals, 23g fat. Hamburger- 330 cals, 16g fat. Turkey Burger- 300 cals, 11g fat. Hot Dog- 260 cals, 15g fat.

    Sides-

    Mac n Cheese- 400 cals, 3g fat. Potato Salad- 200 cals, 13g fat. Cole Slaw- 160 cals, 11g fat. Chips (2 oz.)- 300 cals, 20g fat. Grilled Clams (10)- 140 cals, 2g fat. Corn on the Cob- 120 cals, 2g fat. Fruit Salad- 100 cals, 0g fat. Grilled shrimp (8)- 50 cals, 0g fat. Grilled Pineapples- 50 cals, 0g fat.

    Drink Choices-

    Frozen Margarita- 325 cals.  Gin and Tonic- 200 cals.  Margarita on rocks- 170 cals.  Beer- 105-175 cals.  Light Beer- 55-85 cals.  Soda (12 oz.)- 150 calories.

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  • Recipe of the Month

    May 2012

    Banana Raisin French Toast

    Nutrition Per serving:

    Calories: 318. Carbohydrates: 58g. Fat: 5g. Protein: 13g.

    INGREDIENTS:

    1 ripe banana, peeled

    2 teaspoons frozen orange-juice concentrate

    4 slices cinnamon-raisin bread

    2 large egg whites

    1/4 cup nonfat milk

    1/4 cup nonfat or low-fat plain yogurt

    1 1/2 tablespoon maple syrup, or honey

    1 teaspoon butter, divided

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