Burke Cleland, Ottawa Personal Trainer

This Month’s Success Story

Burke — Mon, 14 May 2012 08:45:56 +0000

We all live busy lifestyles and find it difficult to make time to look after ourselves. Consistently implementing small changes can go a long way to achieving your goals. Chantal and I met last November. She is a mother of two and has wanted to regain her post baby figure but was always a little bit short with results. She is also the marketing director for the NDP, and her work had her flying from one end of the country to the other over the last few months. We had to come up with a plan that would cater to her busy lifestyle and being on the road. Chantal has won back her body and now has the tools to keep her on track for a lifetime.

: Chantal Vallerand

“I always considered myself a “healthy eater”. I rarely have fast food and enjoy eating lean meat and vegetables. I had never had any concern with my weight or my diet. However, after having my second child, I noticed that my body had changed. I didn’t feel quite like myself and wanted to be comfortable in my clothes again.

Burke introduced me to a new way of understanding nutrition. I called it “conscious eating”. He was able to demonstrate the correlation between what you eat and when you eat it. He helped me make better choices by slightly modifying my eating habits. For me the “post workout meals” were a real discovery as well as making conscious choices for snacks.

Burke was also able to adapt his recommendations to my busy professional schedule and helped me make them work on the road.

I had a goal of losing 9.5 pounds and reaching a 22% body fat. By introducing Burke’s recommended changes in my daily routine, I lost 12 pounds and reached 19% body fat weight. Thanks Burke.”

Burke’s Summer Charity Boot Camp for YSB

Burke — Fri, 11 May 2012 18:55:28 +0000

Burke’s Boot Camp is having its Summer Charity Boot Camp on Saturday, June 16^th ! Located at McKellar Park, next to Wavell Avenue, by the tennis courts, from 12 noon to 1pm. To participate, donate on line to the YSB, click here to donate. Then just show up with your printed receipt.

You may have fond memories of getting your butt kicked in the pouring rain during the Spring Charitable Bootcamp, or being plastered with a water balloon at the Summer Charitable Bootcamp, or you may be new to my bootcamps altogether.

Either way, you are welcome to come out and support a great cause while getting in shape and having fun while you do it. Be prepared for another butt-blasting, ab-crushing workout in the open air, rain or shine. Bring your own water bottle, yoga mat and hand wraps if you have them. As usual, all proceeds will be donated to the Youth Services Bureau, and tax receipts will be available.

In past charitable boot camps we have been able to raise over $450. We are hoping to top that this time, so I need your help to get the message out. Please share this on your facebook or twitter using the links provided.

I can’t wait to see you there!

Nutrition Traveling Tip

Burke — Fri, 11 May 2012 18:47:54 +0000

Most of the time, there are plenty of healthier options on restaurant menus, so being on the go does not mean that you have to let your goals go too. Look for meals that are high in lean protein and veggies such as a salad with roasted chicken and vegetables on top. If your selection usually comes with a starchy carb tell them to not put it on your plate. Better yet, ask them to double the protein and add extra veggies on the side instead. They will probably charge you extra for the substitution, but you may be able to save some of your meal and have it for breakfast the next day. Just think of the extra charges as the “Skinny Tax”. As a matter of fact, according to a new study from Yale University’s Rudd Center for Food Policy and Obesity, the most nutritious option at any fast-food restaurant is usually the priciest. As for the bigger dent in your wallet: Consider it an investment in your health.

Don’t forget, never order on impulse. No matter how hungry you are, make the right choice and I guarantee you that you will not be hungry after all your food is gone.

Is Sugar Toxic?

Burke — Wed, 11 Apr 2012 13:00:00 +0000

60 Minutes did an eye-opening piece on sugar that you must check out.

[60 Minutes via CBS]

Chiropractic and How it has Helped Me

Burke — Sat, 07 Apr 2012 02:00:28 +0000

Hey guys, Burke here.

Today I wanted to take a moment to talk about Chiropractic. It has been an incredible part of my health maintenance.

There are many Chiropractors in Ottawa and I can recommend one that’s convenient for you. One Kanata Chiropractic team that has always impressed me is the husband and wife team of Dr. Brian Martinuk and Dr. Trina Parry. Their Stittsville and Carleton Place Chiropractic centers are wonderful. They give private sessions which I know many of my clients find so important. They’re not the kind of Chiro clinic where you’re adjusted with a room full of other people. They really give you great attention.

I know Kanata and Carleton Place isn’t a perfect location for all my clients but for those with whom it’s convenient- definitely check them out. Otherwise, talk to me and I can give you some other suggestions. When you’re on their website you can even check out my small cameo in their Live Chiro Active video!

Kickboxing Classes Ottawa – New Term, Location & Time

Burke — Thu, 29 Mar 2012 13:00:08 +0000

My Ottawa Kickboxing Classes combine the best of kickboxing and functional training into a killer workout!

Session 1 – Classes begin the week of May 14th and end the week of July 9th. No classes on June 25th or 27th.
Session 2 – Classes begin the week of July 16th and end the week of September 10th. No classes August 28th or 30th.

“New Location” Jewish Community Centre (21 Nadolny Sachs Pvt. Ottawa). Clean, air conditioned Gym for the summer.
“New Time” 6:30pm to 7:30pm
Same Days Tuesdays and Thursdays

Register Now with the OSSC – Click Here!

Weight Loss Success Story

Burke — Wed, 15 Feb 2012 23:55:25 +0000

From 2006 – 2007 Matt achieved an unbelievable weight loss of 135 lbs and lost 24% of his body fat. In some respects, that was the easy part because maintaining weight loss is often a bigger challenge. I am proud to report that it has been over 5 years and Matt still weighs the same as he did in 2007! Matt incorporated working out and eating right into his lifestyle, so it didn’t end when he reached his goal. This lifestyle shift is the secret to spectacular results that can last a lifetime. Matt is just one of the many here that proves it every day.

Matt, you are a true inspiration to me. I have really enjoyed working with you over the past 5 years and look forward to your making your program every month.

Here’s a Plan for Weight Loss that Really Works!

Burke — Wed, 15 Feb 2012 19:59:22 +0000

Many people start the year off with the greatest intentions for losing weight and adopting a healthier lifestyle. Some are successful, many are not. People who do lose weight by drastically reducing calories often gain back even more weight than they lost and find themselves worse off than when they started.

As a personal trainer in Ottawa for ten years, I’ve seen this cycle repeat itself time and time again. I now realize that setting a goal to achieve weight loss is only just the beginning of a journey that will change a person’s lifestyle for good! Everyone who sets a goal to lose weight should have a plan that they can follow for a lifetime. I am here to tell you that this is really not that hard to achieve if you have the right tools and guidance. My clients who slowly incorporated lifestyle changes in their exercise and nutrition habits are the ones who achieved the best and most long-lasting results.

The problem with making too many lifestyle changes at once is that in a few weeks, something will usually happen that makes us fall off the wagon and revert back to our old ways. We could suffer an injury or a stressful life event could come up. Sometimes we fall off the wagon for a social event or celebration, and then find it too hard to get back on again. It can happen to even the most motivated and it can make us feel like meaningful lifestyle changes are beyond our control.

The problem is not that we do not have enough control over ourselves or our lives to adopt meaningful change, the problem is that we try to adopt too many changes at one time. Too often we try to follow popular diet or fitness programs that we read or hear about and they are not tailored to overcome our own individual obstacles or meet our needs. If you are not currently doing any exercise, maybe it would be a good idea to start by taking 10 minutes per day and incorporating light intensity movements like walking, light weight training, or stretching, rather than trying to follow a magazine program designed for someone at an advanced fitness level. Instead of trying to follow a calorie or carb-restricted diet, start of by eating more slowly, or eating off a smaller plate, so that you will eat less. Once a week or two has passed and you are comfortable with this small change, then you may be ready to add a bit more time or intensity to your workouts or start implementing another good nutritional habit.

I know that at the start, it doesn’t feel like you’ll ever achieve your weight loss goal by making small, incremental changes. Trust me, this approach always produces better, longer lasting results. It is better for your overall health to proceed in this way, and you will find that it’s easier than you could have imagined!

-Burke Cleland, Fitness and Nutrition Coach

Should Doctors be Prescribing Exercise?

Burke — Wed, 08 Feb 2012 07:00:29 +0000

As I was browsing the Ottawa Citizen’s website, I came across an article about a group of Edmonton-area doctors who have started prescribing exercise to their patients. This program is targeting relatively-healthy patients with sedentary lifestyles who run the risk of diabetes, obesity, high blood pressure, or heart disease if their daily routines continue to lack regular exercise.

These doctors have been urging their patients to become involved in regular physical activities, and they believe that seeing the recommendation written as a prescription will make patients more likely to follow through on their recommendations. Each prescription suggests an intensity, duration, and frequency of exercise, and activities recommended include lifting weights, walking, biking, or snowshoeing along their local trail systems, to play catch or Frisbee golf, or to try swimming.

A partnership between the doctors and at least one local recreation centre has allowed the doctors to provide free one-month passes to patients valued at $50 and $55. This will allow the patients to get into the habit of exercising, pick up fitness advice, and learn how to use the exercise machines, while introducing the rec centre to potential future paying customers.

What do you think, should doctors be prescribing exercise to their patients and giving out rec centre passes?

Of course, I know that exercise is one of the key ingredients in your health and well-being, and would definitely recommend physical activity as one of the best kinds of preventative medicine. If you feel that you might have some more questions on how to get started before or after you see you doctor, feel free to contact me for a free consultation. Click here for your free consultation with Burke.

-Burke

Nutrition Coaching Tip for Week 4: Eat slowly then stop when you are 80% full

Burke — Fri, 03 Feb 2012 19:29:03 +0000

Stop Mindless Eating

People who eat lunch in front of their computers consume an average of 125 additional calories in afternoon snacks than those who dine without distractions, according to research conducted in the United Kingdom. Peter Rogers, co-author of the study, confirms that multi-tasking during meals might interfere with the brain’s ability to remember flavors and textures and impair its knack for detecting the stomach’s subtle fullness cues - the same phenomena that occur when you eat in front of the tube. For more mindful eating, take lunch offline.

Pace Yourself

How do you know when you’re 80% full? This is tough to do at the start but once you get going it becomes easy. If you eat a meal and 30minutes to an hour later you feel hungry, you did not eat enough, but if you feel full and not hungry after 4 hours, you ate too much. Use trial and error to adjust your meal size and frequency. The goal isn’t to go completely hungry; it’s to stop eating sooner than you normally would.

Your Challenge

For the next week, put away all the things that you normally distract yourself with while eating. That means no newspapers, magazines, TV or computer. Spend your meal times just eating, preferably with some company. Focus on the food texture and flavor. This practice might help curb the snack attacks later on, and will help you be on your way to a leaner, more satisfied, you.

Practice eating only until you are 80% full. You will want to stop eating before you normally would, by putting a little less food on your plate, or saving a couple of bites for later. Another help full tip would be to use smaller plates and utensils. I even had clients start eating with chopsticks.

Try putting some motivational reminders in a visible place to help remind you of your new habit and to counterbalance all the images of food and overeating that are so prevalent in advertising.

Don’t Forget

Continue with the previous week’s habits:

1. Eat 5 veggies

2. Eat a protein with every meal

3. Exercise 4 times per week