Dear PB Readers,

Often in North American society we don't give appropriate respect and adulation to older people. Legislation and government rules often force seniors to retire just at a time they are becoming masters in their specific vocations. This past Friday evening I had a chance to listen to three of Canada's finest senior citizens share their secrets for success. Earl Fee (world champion runner), Louise McGonigal (Ironman champion) and Dave Watts (master mountain biker and Ironman Champion) gave insight into how they remain motivated, active and successful in their seventh decades.

Earl Fee talked about living his life like a champion. The seventy-five year old has the muscle mass and physique of a man half his age. Consistent nutritional strategies were an important key in the lives of all three of our speakers. Smaller meals, more often; anyone sitting in the lecture hall Friday night would have to attest to the success of this simple strategy. Never continue eating until you are full but rather eat a comfortable amount of food numerous times each day. Earl, Louise and Dave each communicated in their own way the importance of a positive attitude in overcoming life's challenges.

I first met Louise near 15 years ago, when she was going through a divorce and fretting over what her mid-life years might become. A participant in my novice triathlon camp, Louise immediately enjoyed the benefits of seeing her body composition change and the confidence of achieving goals she had previously never considered. Louise now has thirteen Ironman races to her credit and this coming year will compete in three more Ironman races around the world (a 2.4 mile swim - 112 mile bike - 26.2 mile run). At an age that society believes she should be sitting in a living room watching television, Louise has chosen to take a different path in life. All three athletes strongly believe in the importance of strength training for all ages of society. Research indicates that men and women lose significant levels of muscles mass after their 35th birthday. The people that benefit the most from strength training are those who are over forty. Seventy year old athletes have sore muscles and suffer from days when they lack motivation just like the rest of us. Remember "you can't steal second base with your foot still on first base" (Derek Evans). Make a commitment this week to take your foot off first base and move towards second base in something meaningful in your own life.

Welcome to our many new PB readers this past week. I would like to welcome our nutrition expert Tania Persad who will be writing an article once per month and is available to answer Nutrition Questions from you, our readers. Please consider signing up family, friends and co-workers for our free weekly newsletter at www.personalbest.ca or emailing me directly at barrie@personalbest.ca. Have a great week.

JAN 10th PB HIGHLIGHTS

* JOHN DRYDEN QUOTE ON HABIT
* TWO POTS
* STAYING HYDRATED BY NUTRITION EXPERT TANIA PERSAD
* KIDS SAY THE FUNNIEST THINGS
* THE POWER OF THE MIND
* CANADIANS HELPING THE WORLD ON CBC
* PERSONAL BEST OPPORTUNITIES

JOHN DRYDEN QUOTE ON HABITS

"We first make our habits and then our habits make us."

TWO POTS

An elderly Chinese woman had two large pots, each hung on the ends of a pole which she carried across her neck. One of the pots had a crack in it while the other pot was perfect and always delivered a full portion of water. At the end of the long walk from the stream to the house, the cracked pot arrived only half full. For a full two years this went on daily, with the woman bringing home only one and a half pots of water. Of course, the perfect pot was proud of its accomplishments. But the poor cracked pot was ashamed of its own imperfection, and miserable that it could only do half of what it had been made to do. After 2 years of what it perceived to be bitter failure, it spoke to the woman one day by the stream. "I am ashamed of myself, because this crack in my side causes water to leak out all the way back to your house." The old woman smiled, "Did you notice that there are flowers on your side of the path, but not on the other pot's side? That's because I have always known about your flaw, so I planted flower seeds on your side of the path, and every day while we walk back, you water them." "For two years I have been able to pick these beautiful flowers to decorate the table. Without you being just the way you are, there would not be this beauty to grace the house." Each of us has our own unique flaw. But it's the cracks and flaws we each have that make our lives together so very interesting and rewarding. You've just got to take each person for what they are and look for the good in them.

EDITOR'S NOTE: As a coach, and business man, I have come across many "cracked-pots". The employee that has flaws, but also unique skills that can be harvested to elevate my company. The athlete that may not possess the greatest athletic skills, but who's attitude is so engaging that they make all their teammates more successful. Consider the crack-pots in your company, family, or team and how to better take advantage of their initial apparent flaws!

STAYING HYDRATED

Often neglected as an essential nutrient, water is at the top of the list of importance in any nutrition regime. If an observing alien were asked to describe the physical nature of human beings in a phrase, they would probably call us walking, hairy bags of water. For example, our blood is 83% water; muscles, brain and heart 75%; lungs 86%; and eyes 95% water. Water, or H2O, is critical for delivering oxygen to our cells, transporting nutrients, lubricating joints, regulating our body temperature, and waste removal.

Symptoms: If you are feeling fatigued, have headaches, are anxious or irritable, have cravings or cramps - reach for your water bottle before doing anything else. Many don't realize that thirst is actually an advanced sign of dehydration; don't count on it for a signal to drink. Heartburn and indigestion is clearly symptomatic of dehydration (per Dr. Batmangelidgj, Your Body's Many Cries For Water).

Remedy: Drink at least 8-10 glasses of filtered water per day, or your body weight in pounds/2 in ounces (e.g., 160 lbs/2 = 80 oz. = 10 glasses). Unsweetened juices and herbal teas also count, but coffee, tea, and soft drinks are dehydrating, meaning you need to drink 2 extra glasses of water for every cup of coffee. For athletes, add an additional glass of water for every 15-20 minutes of a workout, and you may need to increase this in especially hot or cold temperatures (like this month!). Next month's topic outlines what sources of filtered water are best and how to get the most out of the water you are drinking.

EDITOR'S NOTE: PB has recently added registered nutritionist, Tania Persad, to the PB team of professionals. Tania is passionate about nutrition, health and wellness and enjoys helping others balance active living demands with good nutrition and healthy living choices. You can view her full bio on the PB website at www.personalbest.ca. Over the next several months, Tania will provide nutrition tips to PB newsletter readers through monthly articles. Tania welcomes your nutrition-related questions and comments to incorporate into these articles. You can contact her by email at tania@personalbest.ca.

KIDS SAY THE FUNNIEST THINGS

One summer evening during a violent thunderstorm a mother was tucking her son into bed. She was about to turn off the light when he asked with a tremor in his voice, "Mommy, will you sleep with me tonight?" The mother smiled and gave him a reassuring hug. "I can't dear," she said. "I have to sleep in Daddy's room." A long silence was broken at last by his shaky little voice: "The big sissy."

THE POWER OF YOUR MIND

Reader's Digest told of a class of high school basketball players with similar skills who were divided into three separate groups for an experiment Group 1 was told not to practice shooting free throws for one month. Group 2 was told to practice shooting free throws in the gym every afternoon for one hour for one month. Group 3 was told to practice shooting free throws in their imagination ever afternoon for one hour for one month. Group 1, with no practice for a month, slipped from a 39 percent to a 37 percent free throw average. Group 2, who practiced in the gym, increased from a 39 to a 41percent average. But the players in Group 3, who practiced in their imaginations, went from a 39 to 42.5 percent average.

Ridiculous! How could your free throw average improve more from practicing in your imagination than from actual practice with the ball and basket in the gym? Simply because in your imagination you never miss! Another swisher and another - practice makes perfect. In the gym, when you make three in a row, your self-talk might be, "I hope I can continue," or "I wonder when I'll miss," or "That was a lucky one." In the gym when you miss one or two, your self-talk might be, "Get it in, you klutz," or "There I go again. Another miss." Your self-talk after a performance usually conforms to your current self-image and keeps your aim locked near your present performance. Discipline yourself to win. Practice "within". Practice before you go to sleep. Practice after you wake up. Practice in the shower. Practice in the car. Whenever you have time.

CANADIAN MUSICIANS HELPING THE WORLD

This Thursday evening a dozen great Canadian artists will be performing @ 7pm on CBC to raise money for the Tsunami disaster fund. Please tune in and find a way to make a difference in the lives of some of the world's most needy!

PB OPPORTUNITIES

1. If you are looking for a keynote speaker for your company or awards celebration consider hiring Barrie for your special event. From 30 minutes to a full day presentation, Barrie's thousands of pictures and stories are guaranteed to entertain and motivate. If you are interested email barrie@personalbest.ca

2. Two Florida Warm Weather Camps:

- One week March Break camp from March 12-19th
- April 16-23rd and 23-30th

Join Barrie and international coaches for a week of instruction and motivation in Clermont Florida. Details at www.personalbest.ca

HAVE A GREAT WEEK AND TRY TO MAKE A DIFFERENCE IN AT LEAST ONE OTHER PERSON'S LIFE!