Think Twice

In your day, your week, or your month things happen. There are issues, events or actions that brighten your day and make you feel good about yourself or there are other times where certain things/events/actions knock your confidence, make you think twice about something, and/or second guess yourself. But the reality is when these negative things happen at these times, the best solution is to get over it and move on. I feel that sometimes, as human beings, we dwell on the negativity when in fact; life is too short to get hung up on the negative side of life.

I had the privilege to attend the Canucks Place “Lights up the Hospice for the Holidays” event tonight. The children that attend this hospice are those that are fighting for their lives every single moment of the day. The small negative upsets that may occur in our day are nothing to what these children are going through.

The event was a celebration of the start of the holiday season. Filomenia Nalewajek (the CEO of Canucks Pace and a customer of ours) paid tribute to the wonderful volunteers, including the gardeners that spent weeks erecting the lights for the benefit of all. She also thanked the sponsors and the community that constantly help towards running this Hospice. I found this event a very moving occasion, to see the joyful faces of some of the children, being amazed by all the lights while listening to the Bach choir sing Christmas carols. It makes one truly realize how special this organization is. The people who are involved are one of a kind because they care so much about the families and children who are in these difficult situations.

When we get tied up with our day to day problems it really means nothing compared to what these children and their loved ones are going though. It puts reality into life.

Who Is...

...the biggest loser?

I have a bit of a love/hate relationship with this show and it's concept. See, on the one hand, it's inspirational to see people push , excel and recreate themselves... but on the other hand, there are some inherent problems with the message it sends out...

1) People think THAT's how they should train - with no concept about what goes on behind the scenes (like progressions, adaptations, medical supervision, diet control, the hours and hours that they actually work out every day).

2) The training itself - I'm sorry, I don't care how you've progressed, 280lbs should not be pounding on your knee joints while you do 8mph sprints on the treadmill, nor should it be jumping onto a plyo box with a bosu, and you definitely shouldn't be doing wheelbarrow walks on a treadmill - in fact, it's frankly irresponsible of the program to show that.

3) Finally, the follow up - how so many of the contestants put all the weight back on once they leave. There are few people who can sustain, long term, that type of dramatic weight loss... the show does nothing in terms of teaching proper habits.

Ultimately, we need to be be willing to stand our ground. Whether we're being told what "looks better" by the producers, or having a customer demand we do something because "they saw it on t.v." - stand by your education and training.

The best analogy I've heard? If there was a documentary on television about brain surgery, do you think the doctor would modify or change his procedure because it make for better television, or because a patient saw a radical technique on "Grey's Anatomy"?

As ridiculous as that sounds, its what happens every time we go against our training and judgement to make others happy.

Remember: you're the professional.

~Guy

Make a new ending

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”
- Maria Robinson -

I had a great conversation about a week ago with another coach that wanted to know what it was that affected the change in my perspective regarding 'work' and my professional career. She knew that my early years at IF consisted of drinking, partying and living from pay cheque to pay cheque and so what she wanted to know was, what caused the change? My response to her at the time was that it came about after I had actually left to pursue other opportunities in China, which is something that I've shared and written about before, and how that gave me a chance to distinguish what was really important and what wasn't. Now, I'm not saying that any of that changed but, as I thought about the conversation more and more over the past week I started to realize that there was more to it than just that and it's something that I'm really seeing even more clearly now.

Looking back at all the different goals and personal plans that I've set throughout the years what's quite apparent to me is that the biggest changes I've experienced are when I've really stepped outside of my comfort zone. Conversely, the times that I become stagnant or complacent is when my goals and plans are only slightly modified or changed from what I would normally do. For example, putting my hand up and stating that I wanted to move towards being a manager (which was when I first joined the Kits team) and take on more responsibility was the cause of me actually progressing and developing professionally. The next big jump would've been when I started thinking about actually owning or franchising a facility of my own and told the current manager what I was going to be doing and taking off his plate because that's what would help me to grow. Most recently, I've been trying to focus on becoming more of a driver that seeks opportunities rather than waiting for them, and although it's been somewhat difficult I can tell you that it's slowly becoming easier and easier.

So how does this all tie-in together? I suppose the point I'm trying to make is that we can all try and tell ourselves that we're going to change, or that we're ready for a change but until we're ACTUALLY ready to change what we do in a significant way we can't expect significant results. It's no different than someone that wants to come in and see major changes in their body composition but is only willing to make minor modifications to their lifestyle and the choices they make....we all know that doesn't work so why do we do the same thing? It's not easy, but we all have the ability to start today and make a new ending.

- Paul -

..self, team, operations, customers..

When we walk through the door at the gym we are on. We are on-display and on-show for all who have eyes and or any observation skills whatsoever…teammate or customer…

What does that mean? It means that everything we do will be seen and every action has a reaction.

So basically we (self) need to help each other (team) by following the systems (operations) in order to provide the best service for our…customers.

In order to lead by example, we must all choose efficiency to be able to produce at a high level throughout the day.

If we are personally working out during a busy time, be flexible with the use of equipment and stay out of the way of your team and customers. Allow their experience to be the best it can be. Why not leave your ipod in your bag and interact with the team and customers too. It’s so fun to have coaches jumping in for parts of sessions or providing additional energy during sessions.

If we are open throughout the day, be sure to limit nonworking computer time to a minimum. With a small number of computers, be sure to give first priority to those who need to do their job. By all means, if there is work to do please go right ahead, but don’t wait to be asked to get of facebook so someone can write a log.

Lastly today…if we cook, we need to clean. If you clean as you cook there will never be a mess to deal with or hinder someone else from working on their recipe. Don’t rely on others to consistently clean up after you and be sure not to fight feedback when you are called out for leaving out your gear.

Our little ecosystem is always in a state of controlled chaos. Be sure to do your part and help versus get in the way of the product.

IF you don’t know how that works, please ask ;)

Vision to a Reality

“A leader has the vision and conviction that a dream can be achieved. He inspires the power and energy to get it done.”
Ralph Lauren

Today, I went and visited the brand new Port Moody facility. I had seen it from the outside in June when Kris and MJ first signed the lease, however seeing it all done and in action is a different story. I can truly say how amazing the facility is and how excited I am for not only the PM team but also for the whole of the IF family.

I was truly in awe of the new facility. The location, the big full length windows surrounding the gym, the amazing space to be creative in numerous exercises and agilities, the brand spanking new gym equipment and amenities and finally the great owners/coaches that have poured blood, sweat and tears into making this new facility.

I think after seeing the new gym today, it made me realize that anything is possible. In just less than a year, Kris and MJ have been able to put their vision into a reality. It took hard work, it took planning, it took hours and hours of meetings, signing papers, and proposals and today that hard work has been rewarded. It is a true test, that if you put your mind to something, if you "keep to it" no matter how tough it may seem and how much beyond time you put into it, you will eventually succeed. It takes patience, it takes experience and it takes growth on all counts, but in reality, anything is possible.

Congratulations Kris and MJ!

What motivates you?

What motivates you to do great things, to push yourself, to push others, each and everyday? We are all faced with challenges - sometimes we choose them and sometimes they choose us. Regardless, we all rise to the occasion, but what is it that truly motivates us?

Everyone wants the most out of life – out of every moment. We all want to grow, to develop, to be successful and to happy – what motivates us to achieve these goals? Do we do it for ourselves, do we do it for others, do we do it to gain praise and acknowledgment?

Being aware and conscious of what motivates us is important. Recognizing whether we our being selfish or selfless in various situations is key to understanding more about ourselves and how we face challenges.

Where do you find your motivation to achieve what you’re looking for?


-Nina Mathers

Useless Unless They're Used

Picture if you will, someone who wants to build a house. They go to the local Home Hardware, and pick up the lumbar, the shovels, the saws, the nails, the joists, the concrete for the basement, the drywall, the insulation, the exacto-knives, the hammers, the hardwood, the nailgun, screws, bolts, carpet, paint, shingles... and so on.

Then they head over to their plot of land, and spend an hour digging a hole where they plan to put the basement. After the hour's over, they head back to their crappy little apartment, and forget about the land for a week. The next week, they head back - the hole's almost been filled in by local kids, the weather... whatever. So they spend an hour to re-dig the hole... and go back to the apartment, only to return a week later to find that the hole looks almost exactly the same as the week before. They continue to do this for twelve weeks - and then go back to the Home Hardware, insisting that they deserve a refund... they bought all of this crap, and after three months, they STILL don't have a house.

Well, that's what happens when we people go into a gym, hire a trainer, get the heart rate monitor, get a fitness assessment, get outfitted at the local SportChek, have a program designed for them... and then put in the effort to improve themselves for a single hour a week. Then they come back to their trainer, and say "Why haven't I lost any weight? You must not be doing your job!".

Well, they're right about one thing - the trainer's not doing their job. Not because they haven't given the person all of the right tools - but because they let them believe that the answer lay in those tools.

It never does. The answer lies in only one place - ourselves. And if we fail to recognize that, or to point it out to people - then we aren't doing our jobs.

The formula is simple - but executing it is hard. The sooner people realize that there's no such thing as a free ride... the sooner everyone starts moving ahead.

~Guy

choices

**imagine a cool photo of a sign with arrows going every which way**

What’s with people and their excuses? Let’s get real folks! You can have that excuse back because we don’t need it…besides; we are buying any over here…

I want to write about people and their excuses but instead I will share some ideas about choices.

We all choose what we do, how we feel and why we do the things we do. Period.

Let’s review that..

Someone says, ‘you make me so mad!’. That person is choosing to feel that way in that moment.

Someone says, ‘I am out of shape and Ill never be fit’. That person is choosing to be that way and deciding for themselves that they are the way they are.

Someone says, ‘I can never do that’. Well guess what, you never will because you are choosing to keep your personal bar low.

Have you ever had a bad day that just kept getting worse? Like bad things just kept happening to you? Well, I’m personally a believer in the universe and that we can actually attract negative things to ourselves. Conversely, I also believe that we have the ability to attract positive things and that it is as easy as choosing that to be the way. I’m sure you are all aware of ‘the secret’ so we won’t get into it here, but if you haven’t heard of that, open your mind and pickup the book (or rent the dvd!)

Along with choices, we also have the ability to attract and or repel positive or negative aspects of life.

Personal example. Stay with me here. When I was little, I would heal quickly from cuts, bumps and bruises. So much that as I aged that mentality stuck with me and to this day, I say out loud, ‘I’m a fast healer’ and it’s true. I rip the healing process up and only one time has this not worked to plan and that’s with my knee…I figure the timeline is just longer but I still say, ‘for what I do with my knees, they sure heal fast and keep me going!’

A prime example of choosing something and attracting a positive outcome…

Next time you stub your toe in the morning and or spill your coffee or get into a traffic jam…step out of the situation and choose to be alright with it. Choose to be happy and not let that control be taken away from you. soon you will be able to take on bigger choices and choose to be more than you hold yourself back from being! Remember, we are the only things holding us back…

Goals or To Do Lists

Day in and day out we hear ourselves, our coworkers or our family members ask about goals. What are your goals for 2010, what do you have planned, what are your going to do in 2010?

However, how do you define what a "goal" is, complared to setting a "to do list."

For example:
I am going to run the Sun Run.
Is that a goal? Or is that something you are going to do.

I am going to run the Sun Run in Sub 40min.
Is that a goal? Or is that something you are going to do.

I am going to earn $xxx in 2010?
Is that a goal? Or is that something you are going to do.

There is a significant difference in what your goals should be in 2010 and what you are actually going to do in 2010. A Goal “involves establishing specific, measurable, attainable, realistic and time-targeted objectives. It can serve as an effective tool for making progress by ensuring that participants have a clear awareness of what they must do to achieve or help achieve an objective. On a personal level, the process of setting goals allows people to specify and then work towards their own objectives — most commonly financial or career-based goals”

As 2009 is coming to an end, November is a prime time to set your ‘to do list” and your "goals" for 2010. However, remember to truly ask yourself… is this a “goal” or is this something that I am just going to do in 2010.

Listen... And trust

It's not often I do this but today I will use the example or a fellow coach (AL) and a situation that manifested over the past weekend. My purpose in using this unnamed coach is not for singling out but rather a very relevant example for serious subject.

Eight coaches from Kitsilano took part in the Haney to Harrison Relay, a gruelling 100km one-day event held last weekend.Heading into the event, AL had complained of lower leg pain (shin area) during training runs and extended sessions in the facility. In the week up to the event, when questioned about tapering and even possibly sitting out the event due to a small but nagging injury, AL replied that he just wanted to get through the H2H as well as this weekend's Fall Classic at UBC before shutting down his running for the year. In his words the pain was manageable (not getting better, not getting worse), and he decided to push forward. As teammates, we trusted his judgement and focused on the race.

The day of the race, AL ran the second leg. Without a compression sleeve on the leg, in cold weather, AL set off for his 13.5km. While waiting for him at the second exchange, a race marshall alerted our next runner that AL was encountering great difficulty and drove him out to see AL. Upon meeting AL, our next runner saw a limping, wincing coach trying to push through the pain and clearly losing the battle. Our next runner offered to take the baton and get an early start to relieve AL of his pain and duty for the day, but AL was determined to finish. After passing off at the exchange, our runner took off and AL sat down to get some relief. When he tried to stand up again ten minutes later, he could put NO weight on his right leg without intense pain. What happened!!?

A stress fracture on the tibia (shin bone). A injury that often starts with nagging pain and with each and every impact on the leg becomes worse and worse until... No more weight can be put on the leg, followed by a MINIMUM of eight weeks off from all running and impact. (goodbye running season, hello ice packs.)

The frustrating aspect of this injury is that it is very preventable. Overload/overuse injuries exhibit many warning signs (nagging and persistent pain, discomfort) and are fairly simply remedied (rest, physio exercises and controlled resumption of activity) when addressed EARLY ON. The longer they are allowed to progress, the worse they become, and in this case, by pushing too hard too far for too long, the coach practically begged for a stress fracture, and is lucky to hobble away with just that.

So where was the failure? Two basic ideas... ATTENTION: By ignoring the obvious warning signs over and over, the coach ignored his body and didn't trust advice from teammates who were looking out for his best interest as an individual (and had much more experience in running and running injuries). During the event, the coach ignored obvious pain km after nasty km, and though admirable for wanting to finish, only hurt himself even more physically (not to mention the team's total time in a relay race). NO coach should ever allow this pattern of behaviour from a client, on so many levels, so it is just as inexcusable to do this to oneself. The coach felt the pain in their body, but ignored it. The coach was given suitable advice from teammates, but ignored it. The coach is supposed to trust the systems in place and and the people around them but... You get the picture. TRUST: between yourself and your body, yourself and your fellow coaches, yourself and your clients. If your coaches aren't able to trust you are taking care of yoruself properly, they will lose faith in you as a teammate (not to mention an injured team member is as useless to the team as they are to themselves). A coach who puts themself in danger and blatantly forces an injury upon themself will accordingly lose the trust of their clients, and is probably putting them in similar danger. A coach is supposed to be an example and standard of the work they preach and demonstrate. Should a client take nutritional advice from an overweight coach who has trouble controlling their calories? Hell no. Should the same client take training or running tips from a coach who can't listen to his own body? Hell no again.
Trust and attention are two of the fundamental aspects of training, and work in so many directions. From clients to trainers and back, between trainers and their teammates, between everyone and their own body... Ignoring obvious signs repeatedly raises serious concerns about trust and the purpose behind those decisions (Will AL trust his doctor for rehab? Will he stop next time his body is in pain?), and only makes a manageable situation worse, until it becomes a fairly serious injury. At this point his clients and teammates will question his method for training others as well as himself, and wonder if they can trust he'll listen to them when they raise their concerns.
-Luke Purm

Taking a break and starting fresh.

We all know that making the right decisions inevitably make a difference. However, the road getting there can be quite lengthy and challenging.

Looking back almost a year ago now, I was forced to re-evaluate my training, my racing and how I was treating my body. It’s difficult when something you work so hard at does not want to cooperate. I was exhausted and I was in constant pain – I felt defeated. Although, I kept thinking to myself, “It will get better, just keep going”, and so I did.

I’m not someone who is ever going to stop. I want to be able to run, ride, swim, ski and do absolutely everything I possibly can until I truly can’t. As we all know, if we continue to push without any give, there comes a point where our bodies will eventually just shut down. Mentally I wanted to continue, but my body knew that I needed to take a step back.

It was not an easy decision to just stop and take a ‘time-out’. However, I knew that it would be the most beneficial thing for me to do. I’m incredibly thankful for the guidance and support of those around me. Their direction and assistance has been tremendously helpful. I truly would not have been able to do it without them. Furthermore, I feel fortunate that I’ve been able to recognize what my physical and mental strengths and weaknesses are during this process. I know what I need to focus on. The process has been long, painful and testing – however, I’m grateful for everything that I’ve learned along the way.

And so now, I start a fresh new journey… I look forward to new challenges and obstacles.


Nina Mathers

November 11th

How many of us took today as a holiday, and spent the day catching up on housework, chores, reading, cleaning, eating, sleeping... and so on?

More importantly - how many of us took the day to reflect on what it is meant to honor? Not nearly enough, I'm sure.

This day is not a "celebration". This is not a day that should be taken lightly, nor should it pass without a proper amount of recognition. This is a time to put your political beliefs aside, and recognize the contribution of the men and women who have made the ultimate commitment, in some cases the ultimate sacrifice, to do what they believe was right - protecting both our own country, and the people of other countries unable to protect themselves. And while you may not agree with it - never disregard the depth of this undertaking.

It is my sincere hope that someday, in the not too distant future, there will be no need for a military. That we won't be sending the young men and women of our country, some barely old enough to vote, into foreign lands where they are not wanted, often to be criticized and vilified by people at home. However, I hope that we, as a country and as a species, never fail to honor and recognize the sacrifices made by those before us to protect that most fragile human right: freedom.

If you haven't yet done it - please, take two minutes of silence. For while we need to evolve and advance....

We must never forget.

~Guy

..if you can help a teammate - do it, if you need help - ask!..

Success. The more successful you become the bigger target you are...and the easier it is to hit. Being at the top is lonely and definitely not easy. In fact, in business you are working more & making less (in terms of billable hours). Ensure you have a strong foundation so that you can enjoy the success that much more..

2009 has been another big year for everyone. Personally I have been making strides/ having success in many forms of my professional career with regards to mentorship, leadership and team personal inventory understanding. Continuing to raise my awareness of management and ownership mentality has provided a taste of what’s behind the curtain many times. For this I am grateful and appreciative of those willing to spend time to continually mentor and lead me in the right direction.

There are many things we discuss daily and lessons repeatedly being taught. Our expression ‘saying the same thing many different ways’ is powerful because it seems that the messages come through at different times and sometimes the message needs to be repeated frequently for they really stick...

Notably, last week had many take-aways and I wish to share some of my thoughts.

Make yourself available – if a teammate needs you, be available. Period. Find the solution. Recently I was asked to meet by a coach who was fed up with me. Many things I regularly did frustrated them, so much that they had ill feelings towards me. Solution – communicate and time with, immediately. When we spend time together, we develop trust based relationships. Enough said.

Make it about them – if you are busy and thinking about many things, don’t wait to be engaged by a teammate or customer. Take all opportunities to engage and make it about their experience. High team and customer morale is vital. Not paying attention will cause suffering within any relationship.

Anytime something goes wrong or there’s a problem, look at yourself first. Ask yourself; what could I do in this situation to provide the best solution? How do I learn from this and what’s my plan to share what I’ve learned?

Think/ plan/ share/ execute (can refer to anything)

Recognizing and communicating everything – coaches / customers. What I’m doing (for me and you), why I’m doing this (for me and you) and how I’m going to make it better (for me and you)

As tasks increase and we take on additional focuses, we need to be prepared to dial up our sensors. It’s inevitable that when taking on more and more, there will be a breakdown. The team is watching and looking for leadership.

Finally…

Don’t fight anything someone comes to you with because of any of the above listed has been executed poorly. Seize the opportunity to produce the best possible solution. And if you don’t know, ask!

Lady Di Strikes Bike!

The unimaginable has happened! I just got word (I am away on vacation) that I won the fitness challenge. I am incredibly happy and I can’t believe it. Thank you so much Emmery – who read all those food logs and Richard, and Josh, and Kate, and Katie and Chelsea and Josh and Justine…who all had a part in supporting me and the other participants in this challenge. Kate asked me to write a few words for the news letter so here is a quick attempt!


The nutrition challenge

For the month of October, which included Thanksgiving and Halloween (just saying)
I committed to myself and to Innovative to do the Nutrition & Fitness Challenge. I was tired of my muffin top creeping over my jeans and after my long fun summer of BBQs, restaurants and sitting by a friend’s pool drinking Sauvignon Blanc, I was ready. The scale had reached a new high and my regular routine of working out 3x a week at Innovative with the odd run on my own was not enough to check the balance – so to speak.

I think the key here is that I was ready.

I have to make a plug for Innovative here. The Innovative team is so supportive and truly dedicated and I felt that I had and incredible amount of genuine support to succeed in the challenge. Each trainer was prepared to put in time and went over and above the call of duty to do so. It was truly touching. THANK YOU SO MUCH GUYS.

I started the cleanse a few days early – it didn’t count…but it got me in the habit of not having a glass of wine, doing a food log and thinking about how I was going to change my eating patterns. It was a big adjustment and although the food logs were very helpful there were many nights I would finally settle into bed and just be falling asleep only to jar myself awake and remember that I had to file my food log.

The parameters of the cleanse were narrow but we were encouraged to follow them with common sense. For me…my enemy is flour (and wine). No one can take down a Panini like I can and perhaps no one enjoys pasta like I do (I was probably Italian in a past life). Anyway…I challenged myself to “think outside the sandwich” and took wheat off my list. I also read that Wayne Dyer lost 80 pounds by removing sugar from his diet. He didn’t even drink juice, so I lowered my fruit intake a lot and only ate berries on my sugarless oatmeal in the morning to prevent me from feeling sorry for myself. Wine I sadly discovered was the equivalent of eating a half-cup of white sugar.

The loss of flour was really helpful in so far as I started eating salad with a bit of protein for lunch. I also stopped ‘sink eating’ (eating while I was cooking dinner for my kids) and I started eating small amounts of ‘legal food’ several times a day, (Hummus, vegetables, linseed bread, rice crackers, grilled steak etc.). I did not eat past 6:30pm. If I was truly dying I would make a big bowl of air popped popcorn and spray it with my new best friend …a $34.00 bottle of spray balsamic vinegar stuff. 50 squirts=10 calories!

I didn’t realize until I was almost all the way through the challenge that I
1. Ordered as much food in a restaurant as my husband, and ate it all.
2. Ate so late
3. Ate so much flour
4. Found sugar in so many unlikely places
5. Ate large meals and then starved myself till the next one
6. Ate what I WANTED not what I NEEDED
7. Could avoid butter and fat more easily than I thought.

I think what I noticed more than anything was the things I wasn’t having rather than the things I was having. I had many a dinner of No Dessert and many an outing with No Wine and many a dinnertime with No Butter etc. The nutrition challenge was one thing, but on top of it was the Fitness Challenge! 9 tasks to be completed with a trainer. 24 th street hill run, figure 8 run, 10K run, 3 official races, 3 bike challenges.

Every weekend there was a running race. My friend Virginia, without me even asking, supported me in my running. Thanks Virginia!

I thought it was great that the challenge started out with a 5km. We did the Run for the Cure. No problem. It was a good warm up. The Turkey trot was fantastic because after Thanksgiving dinner who doesn’t want to get out and move some of that gravy off your butt. The challenge included a local 10 km and then there was the fun and amazing sea wall run…the James Cunningham. The biking challenges were ridiculous. I never bike. I dusted off my mountain bike, filled up my tires, found one of my kid’s bike helmets and was off. I absolutely hated it…at first. But after I rode the Stanley park ride…I could see myself attempting longer rides. I thought I was going to bloody well die doing the Cypress ride but thank god Tracy told me that getting up to the highway was the hard part and that the ride up Cypress was gradual and wasn’t the killer. Had she not told me that, I might have thrown in the towel after riding to the top of 21st Street. I can’t tell you how good it was to get to the second look out. I literally couldn’t believe I did it; the ride home was a great reward. Actually…I would do it again.

I learned something really important and really interesting:
Exercise is about strength, and health and food is about weight.

That means if you want to lose weight….of course it is a good idea to exercise but you aren’t going to lose weight by only exercising. You are going to lose weight by changing how you eat.
I also learned that weight loss is not fast. It is infuriatingly slow but it is steady. I just kept thinking about how long it took to put it on. Watching what you eat as well as exercising is obviously the key. Upping your fitness routine tightens you up and shocks your body into working harder. I think I was at a plateau and my body was used to my fitness routine- so adding some extra challenges was a good idea to bump me into a new zone. (wow…that really sounded athletic!)

I think the greatest thing about the challenges was that in the beginning I hated every single one and at the end of each one I loved them. I surprised myself. I couldn’t believe I actually could do these things and to tell you the truth…after a few of them, I even called my Mom.

Thanks to all the trainers and friends that supported me.
What’s next?

Preparation Pays Dividends

With all the attention and concern over the current flu situation, I had an interesting conversation this morning with a client about prepardness for a race that immediately tied into something I've noticed with the big picture.

Training for the Haney to Harrison relay that myself and seven teammates are competing in this weekend, I ran 10km at 7:00am. Or at least, I tried. About six minutes into my run, I started wheezing from the cold air invading my lungs. Though the rest of my body felt fine, my lungs simply could not supply the oxygen to keep my pace on track. I dropped to a pace where I could funcion in better synch and ended up completing my run in 55mins as opposed to the 45min target. My legs... not very tired, but my lungs took almost ten minutes to completely recover. After consulting with an experienced runner and former hockey player about cold weather conditions, he gave me several ideas, from wearing a handkerchief over my face to keep a pocket of warm air, breathing through my nose, and even spending ten to fifteen minutes doing slow deep breathing exercises outside to acclimatize my lungs prior to activity. I've tried the deep breathing, and felt my lungs relax before I started moving. The handkerchief became annoying after the first five minutes, but it helped me get a good start. So far, not bad.

As we've all heard, supplies of the vaccine are in short order. Though some people are simply against the vaccine regardless of its availability, others fret they wont get a shot in time to duck the swine flu, while the media is caught in between the two prevailing opinions, and encourages us to wash our hands, avoid handshakes, and pickup general hygiene. Availability of the vaccine is far beyond the control of the general population, as is knowing when/if/how/where they may/may not contract it. So many variables, so much stress.

So what is missing? Where is the link?

What blows me away is that the topic of conversation hinders on the success or failure to deliver the vaccine as the only solution. I'm not here to question the effectiveness of the vaccine or people's decisions to get it/not get it, but rather the fact that there is little or no conversation about natural immune boosting that is otherwise commonly encouraged at this time of year. Basic vitamin supplements, increased consumption of fruit and vegetables, proper rest and fluid intake are all proven immune boosters. Are they the golden answer to the swine epidemic? Well no, but they are part of the answer as basic prepardness. And it's not just the swine flu that effects us, the common cold and sinus infections enjoy an increase in activity during the winter months as well, ailments that swine flu shots won't protect you against, not to mention other more common strains of the flu.

Think about it. You're more likely to contract an illness like the flu when already fighting a chest cold since your immune system has been compromised already. A healthy immune system increases resistance to foreign germs/bugs, strenghthens your physical coping ability (think joint/muscle aches, headaches, etc) and speeds up your recovery. Its the base layer of the pyramid that is a healthy body. It's your first line of defense. Its the inside-out aspect to the outside-in angle of the shot. The difference between missing five or six days as opposed to nine or ten. While chewable Freddy Flinstones and a basket of brightly coloured vegetables won't stop the swine flu in its tracks, they will help you prepare your body in either case, and remind us that preparation and good habits take regular practice over time. Cures and shots are important, but prevention should never be underestimated. Do what you can, control the variables you are able to control, and breathe a little easier knowing you are best prepared for whatever follows.

-Luke

What do you want to change?

When thinking about what makes us choose the things that we and our customers do, positive and negative, I came across and interesting write-up that address clearly and simply how we get into the habits so easily that we do on a daily basis:

A habit is any action that we have performed so often that it becomes almost an involuntary response. If we consider this habit to be undesirable then we may label it a "bad habit". People spend countless hours and dollars each year attempting to break these bad habits and often do not have any success. Why? Because there is no magic bullet. Change is hard work and there is no short cut to achieving it. The steps a person needs to take, however, can be very simply outlined. To effect a change in habits, one needs to bring the action back into the realm of consciousness and regain the ability to make choices.


What's the Payoff?


The first step in breaking a bad habit is to look at why you find this action so compelling. In other words, what's the payoff for doing this seemingly negative thing? Since you've already classified this as a "bad" habit you may be tempted to say there isn't one. But look closer. There is always a payoff. Let's say your bad habit is yelling at your kids. What's in it for you? You let off some steam and feel a little better for the moment. Or you have a bad habit of leaving the dishes unwashed? The payoff could be that you get to spend more time on the Internet!

What's the Trade Off



Next, take a look at the trade off. What is it that you are losing by exercising your habit? This step should be easier. Just think why it is that you consider it a bad habit in the first place. Yelling at your kids is a bad habit because it leaves everybody feeling tense and tears down your children's self-esteem. You are trading a temporary release of tension for the emotional health of your children. Leaving the dishes undone is a bad habit because your kitchen is a smelly mess. To have more Internet time you are trading off having a pleasant living environment. When you look at it that way it doesn't seem like you are making very wise choices, does it? There has to be a better way.

Time to Make a Choice!

Now that you've weighed both sides of the issue--your payoff and your tradeoff--it's time to make a choice. It's no longer an involuntary act because now you know that you are making a choice every time you perform this action. You are choosing what you value more: the payoff or the tradeoff! Each time you start to do whatever the bad habit is now you have to actively choose. Which do you value more? Do you value more the relief you get by yelling at your kids or do you value their emotional well-being? Do you value more having more Internet time or having a pleasant place to live?

Substituting Better Behaviors

The whole reason you formed your habits in the first place is that they filled a need. You had tension that needed relief or you had a desire to surf the Net. As you break the old patterns you still need a way to fulfill these needs. You will be not only making an active choice to not do the old action you will also be making a choice to perform a better, alternative action in its place. Instead of yelling at your kids you might decide to go for a run every time you are feeling tense. Instead of letting dirty dishes pile up you may decide to use paper plates when you are eating alone. What the new habit is that you substitute isn't so important as whether you feel good about the choices you have made. After all, the reason you consider it a bad habit is because it leaves you feeling bad about yourself.

It's Up to You

By now you should realize that the only way to continue with a bad habit for very long is to sink back into denial of why you are doing it in the first place. Each time you begin to resume your old patterns the thought will pass through your mind that you are trading X for Y each time you perform that action. You will be forced to make a choice, whether good for bad, about continuing your habit. What choices will you make? The one that makes you feel bad about yourself or the one that makes you feel good? It's up to you.

-Angela Tames

Know Your Topic

Fascinating, really, to watch the run-around in regards to the H1N1 virus. Now, don't get me wrong - it's not that I think it's a small issue... but then, I also don't think this is the front runner for the four horsemen of the Apocalypse.

Regardless, though, as I see all the information (and misinformation) swirling around, I'm reminded of yet another one of my daily annoyances - ignorant opinions.

You see - I'm an opinionated person. So I get it. If we were to get right into the truth, I think more people out there could come up with an opinion - at least it shows some degree of interest in the world around them. However, I think that the problem lies in that people will often form those opinions without the necessary pause to understand the topic - they hear a snippet and lock onto it as fact. The problem is not opinions - it's when opinions are mistaken for actuality. This is dangerous for the people possessing them... but also for the people who take it as truth without looking a little further into it.

Please - all I ask is that before you start sounding off on something, do your research. In fact - try to see it from all angles, so that if you engage in a healthy debate on it, you're not reduced to name calling and rhetoric.

Remember - just because you have the right to one, does not guarantee you will be taken seriously.

~Guy

super sized support..

This past weekend, 5 of us travelled to Ohio to witness and take part in a spectacle known as, American Football. There is really no best way to describe it and a few words will not do it justice. I highly recommend you put a game on your list of things to do and prepare yourself for an epic adventure…

On Friday, we travelled first thing to Chicago and then to Columbus Ohio. A full day travel and a 3hr time change brought us to a sunny city which started to vanish into the night. On the way to our accommodations, we passed a school with a field and bleachers packed with high school football fanatics. 2 teams and a few thousand spectators.

‘wow, these guys like their football’, I thought to myself..

Turns out that Friday is high school football, Saturday is collage and Sunday is pro ball…and if that’s not enough, everyone seems to be fixated on any tv screen because there’s football on there too!

We went to visit family which included the athletics director of Ohio State…whoa, can you say VIP!

On Sat as we drove to the stadium, we just kept on driving, past what seemed like millions of people making their way and ended up parking right beside and entrance to the massive stadium which holds around 107,000 active football lovers!

We ended up on the field while the players ran drills and got themselves seriously pumped up. One cannot help but get energized with the music, the size of the players and the vast number of seats quickly filling up during the pregame. We made our way to our seats, some 5 rows back on the 50 yard line, it was like we could talk to the players…

Before the game, the pep squad came out. The best damn band in the land just kept coming. The sense of urgency was high as they delivered their music notes with precision and purpose.

The game began and it was unbelievable. The team seemed bigger than life and the crowd was totally into it. The color scarlet was the majority and all eyes were on the game. The sense of team was overwhelming. The feeling of support was everywhere; in fact the air was saturated.

Within that game we watched from the field, a sky box and our super close seats…for my first American football experience, it was as good as it gets..

The following day we spent the morning touring the athletics department for football and basketball. This was most impressive. We were at one of the top 3 schools in the nation for athletics and one of the highest ranked schools for academic achievements. The biggest impact was the powerful feeling of support and how the main focus was the betterment of the students and the athletes. The success of team was the main goal. All the steps were laid out for one to follow..

There were many quotes on the walls and letters sent that were framed for all to read.

‘if you have a question, ask. If you can help a teammate, do it!’ was written in one of the letters on display.

Many of the systems and values seemed to be identical to ours. Everyone we met was kind, courteous and well mannered. Everyone was honest and cared about us being there. The sense of team was repeated and not once did we feel as though we were alone or left out.

The game was amazing, the crowds were outstanding but what hit us hard was the feeling of pride, honour and respect. To be honest, the main ingredients in anything worth experiencing…

But don’t just move on from here, go get yourself a heavy dose of team via the good ol USA and be ready to consume a couple big beers and a large portion of whatever else you order!

On Friday October 30th the Olympic flame touched down onto Canadian soil in Victoria, British Columbia. This is a significant and historic event for British Columbians. However before it arrived in our beautiful country, the Olympic flame must be lit in a traditional ceremony in Olympia, Greece. It will then go on an eight day relay throughout Greece and then handed over to the Vancouver 2010 Olympic Committee.

The lighting Ceremony, took place at the temple of Hera at the Olympia site. This ceremony is celebrating the ancient rituals and honoring the Greek Gods Zeus and Hera. The Olympic Flame is lit by sunlight focused on a metal reflector and is the only way the flame can be lit. After the rituals took place the torch went on an 8 day, 2180-kilometre relay throughout 22 regions, 42 municipalities, 3 municipality districts and 1 community, around Greece.

The history of the Olympic torch relay symbolizes “peace, brotherhood. enlightenment and represents a summons to the Olympic Games.” During the ancient games, the torch relay was important element of cultural festivities, announcing to the communities that the Games of Olympia were starting and that to be a truce between all. The first modern Olympic Torch relays happened during the 1936 Berlin Olympics, where the torch traveled from Greece to Berlin.

The Olympic torch has now arrived in Canada. After the traditional ceremony of the Greece Relay, the flame was handed over to the Vancouver Olympic Committee on October 29th and landed in Victoria on October 30th.

This journey of the Olympic Flame will travel for over 100days, visit over 1000 communities with nearly 200 celebrations in various communities. The flame will travel over 45 000 km and 12 000 Canadians with help bring the torch back to Vancouver on February 12th.

If you are not excited by the current events this past weekend, get excited now. The Olympics are just around the corner, Vancouver will be on the world stage and you will get first hand experience of this historic event.