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

    January 2012

    Smart Starbucks and Steakhouse Choices

    Starbucks Choices
    • Peppermint Choc Mocha- 520cals, 20g fat
    • Pumpkin Frappuccino- 420cals, 13g fat
    • Flavored Latte- 360clas, 16g fat
    • Latte- 220cals, 15g fat
    • Coffee w/cream and sugar 180 calories
    • Cappuccino- 120cals, 4g fat
    • Coffee w/sugar 90 calories
    • Coffee w/cream 90 calories
    • Coffee w/whole milk 60 calories
    • Coffee w/skim milk 30-50 calories

    Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

    Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

    Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

    Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

    Just your coffee could account for 20 pounds of caloric intake annually!

    Steakhouse Choices
    • Caesars Salad- 800cals
    • Chopped Salad, 320cals
    • Spinach Salad, 170cals click here for more »

    click here to read past tips

  • Recipe of the Month

    January 2012

    Drink alcohol a little more wisely!

    Drink Choices
    • Eggnog, 350cals
    • White Russian, 260cals
    • Riesling, 160-200cals
    • Shot of liquor, 70-125cals
    • Tonic or Soda, 100cals
    • Winter Beer, 150-200cals
    • Beer, 150cals
    • Bloody Mary, 130cals
    • Wine, 120cals
    • Light Beer, 55-85cals
    • Champagne, 85cals
    Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
    Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.